Cutting with Con-Cret

[DoWork]

I was lucky enough to be selected to log the new supplement from Pro Mera Health called Con-Cret. I am still waiting for it to come in the mail so I though I would start off posting my background, goals, food log, supps and workout schedule etc. I have been lifting for about 5 years and recently haven't been seeing any results most likely because I haven't been very consistent or pushed myself hard enough to see changes. With this log I hope to get where I once was a few years ago (seeing my transformation in my profile pic) and build my strength back and drop some body fat. I entered the rock hard challenge in the muscle and fitness magazine mainly for two reasons. The first one goes along with not seeing any results, I generally don't stick to a set routine and don't write down my lifts so therefore I haven't been pushing myself and with this I will be able to stick to a routine to see changes. The second reason is because I got great results from the last time I used the rock hard challenge routine and didn't officially enter the contest but this time I have and hope Con-Cret will give me the extra advantage to cutting while gaining strength. The pictures attached are discouraging to where I once was but being able to log this supplement will keep me focused and driven. Currently I am 6'1 180lbs at if I had to guess 14% bodyfat.

Here is the rock hard challenge routine for month 1 (changes every month for 3 months)

Day 1 Heavy:Chest, Shoulders, Traps, Triceps (2 mins rest between sets)
Bench Press 3 X 8 After the 3rd set a "rest-pause" set of which you rest for 15 seconds and do another set
Reverse-Grip Bench Press 3 X 10
Dumbbell Incline Press 3 X 8 After the 3rd set a drop set
Smith Machine Overhead Press 3 X 8 Then rest-pause
Dumbbell Overhead Press 3 X 10
Smith Machine Upright Row 3 X 10 Then drop set
Barbell Shrug 3 X 8 Then rest-pause
Dumbbell Shrug 3 X 10
Close-Grip Bench Press 3 X 8 Then rest-pause
Pushdown 3 X 10 Then drop set
Dip 2 X10

Day 2 Light:Back, Biceps, Forearms (60 secs rest between sets)
Straight-Arm Lat Pulldown 3 X 15
Superset With
Wide-Grip Lat Pulldown 3 X 15
Barbell Bent-Over Row 3 X 12
EZ-Bar Preacher Curl 4 X 15
Superset With
EZ-Bar Curl 4 X 15
Barbell Wrist Curl 3 X 15
Superset With
Barbell Reverse-Grip Wrist Curl 3 X 15

Day 3 Heavy:Legs, Calves, Abs (2 mins rest between sets)
Squat 3 X 8 Then rest-pause
Leg Press 3 X 10
Leg Extension 3 X 10 Then drop set
Romanian Deadlift 3 X 8 Then rest-pause
Standing Calf Raise 3 X 8 Then rest-pause
Seated Calf Raise 3 X 10 Then drop set
Weighted Decline Sit-Up 3 X 10 Then rest-pause
Plank 3 X 60 secs

Day 4 Light:Chest, Shoulders, Traps, Triceps (60 secs rest between sets)
Dumbbell Flye 3 X 15
Superset With
Dumbbell Press 3 X 15
Low-Pulley Cable Crossover 3 X 12
Dumbbell Lateral Raise 3 X 15
Superset With
Dumbbell Overhead Press 3 X 15
Dumbbell Bent-Over Lateral Raise 3 X 12
Smith Machine Behind-The-Back Shrug 3 X 15
SuperSet With
Smith Machine Shrug 3 X 15
Lying Triceps Extension 4 X 15
Superset With
Close-Grip Bench Press

Day 5 Heavy:Back, Biceps, Forearms (2 mins rest between sets)
Pull-Up 3 X 8 Then rest-pause
One-Arm Dumbbell Row 3 X 10
Reverse-Grip Lat Pulldown 3 X 10 Then drop set
Barbell Curl 3 X 8 Then rest-pause
Dumbbell Concentration Curl 3 X 10
Dumbbell Hammer Curl 2 X 10 Then drop set
Barbell Behind-The-Back Wrist Curl 3 X 10 Then rest pause

Day 6 Light:Legs, Calves, Abs (60 secs rest between sets)
Leg Extension 3 X 15
Superset With
Dumbbell Lunge 3 X 15
Smith Machine Front Squat 3 X 12
Superset With
Smith Machine Square 3 X Failure
Lying Leg Curl 3 X 15
Superset With
Dumbbell Romanian Deadlift 3 X 15
Leg-Press Calf Raise 3 X 15
Superset With
Standing Calf Raise (Bodyweight) 3 X Failure
Hanging Leg Raise 3 X Failure
Superset With
Twisting Crunch 3 X Failure

First the first month cardio is HIIT for 15 mins after weight training.
I am going to use the diet for an outline but all of my food will be logged on FitDay.com

Here are the current supplements I take in addition to taking Con-Cret
Cyto Sport Whey Protein
Fish Oil
Multivitamin
PreSurged Unleashed
Tribulus 1000
Arginine Power Super Stack

I'll be posting my food log the day after because I currently don't have interent at home.

[Lugie]

Im in good start, Follow my Con-Cret Log to

[RyouBakua]

nice introduction

[DoWork]

nice introduction

Im in good start, Follow my Con-Cret Log to

Thanks brahs I'll be following both of your logs as it helps with motivation and ideas on how to improve. Also how do you color your font when posting?

Well with yesterday being a holiday sadly there was no mail so hopefully I can expect Con-Cret to arrive shortly because I am amped!!! So today's workout looked like this....

Warm-up on treadmill for 5 mins at 6.5mph then a few dynamic stretches to get the muscles warm.

Day 6 Light:Legs, Calves, Abs (60 secs rest between sets)

Leg Extension 3 X 15
100 X 15
120 X 15
120 X 15

Superset With
Dumbbell Lunge 3 X 15
35's X 15 Each Leg
35's X 15 Each Leg
35's X 15 Each Leg

Smith Machine Front Squat 3 X 12
70 X 12
70 X 12
70 X 12

Superset With
Smith Machine Square 3 X Failure
70 X 6
70 X 6
70 X 6

Lying Leg Curl 3 X 15 (My gym only has a seated leg curl)
100 X 15
100 X 15
100 X 15

Superset With
Dumbbell Romanian Deadlift 3 X 15
50's X 15
50's X 15
50's X 15

Leg-Press Calf Raise 3 X 15
180 X 15
180 X 15
180 X 15

Superset With
Standing Calf Raise (Bodyweight) 3 X Failure
BW X 15
BW X 15
BW X 15

Hanging Leg Raise 3 X Failure
BW X 10
BW X 10
BW X 10

Superset With
Twisting Crunch 3 X Failure (Decided to do oblique cable crunches)
100 X 20
100 X 20
100 X 20

Afterwords I did about 10 mins of cardio. I usually don't have a lot of time for cardio in the morning and will need to start doing it at night. Overall this workout kicked my ass and I know in about 2 days I will be hurtin. I'm hoping Con-Cret gets here to help with soreness.

I have attached my food log from yesterday and will slowly cut calories within the next few weeks to cut some body fat. My macros usually look something like this daily. Any advice would be greatly appreciated.

I have been doing this workout for 3 weeks now so I will only do one more week of this before going on to the 2nd month of the challenge.

[RyouBakua]

diet looks good

(looks like youre getting a little of all the good stuff)




reply to this post for color code

[DoWork]

diet looks good

(looks like youre getting a little of all the good stuff)




reply to this post for color code

Thanks man diet is key!

[Lugie]

Thanks man diet is key!

Here this should help you http://forum.bodybuilding.com/misc.php?do=bbcode

[Airos]

In on new log. Maybe I should use fit day instead of writing it all down and trying to calculate it out.

[DoWork]

Yeah man it helps a ton. It's not always spot on but for the most part you can get an idea of where your at throught the day and its quick and easy. Let me know if you need any help on how to navigate it.

In on new log. Maybe I should use fit day instead of writing it all down and trying to calculate it out.

[Airos]

Yeah man it helps a ton. It's not always spot on but for the most part you can get an idea of where your at throught the day and its quick and easy. Let me know if you need any help on how to navigate it.

I'll check it out during "lunch" here at work or when it slows down a bit, but will let you know if i have any questions.

[journey2swole]

Thanks brahs I'll be following both of your logs as it helps with motivation and ideas on how to improve. Also how do you color your font when posting?

Well with yesterday being a holiday sadly there was no mail so hopefully I can expect Con-Cret to arrive shortly because I am amped!!! So today's workout looked like this....

Warm-up on treadmill for 5 mins at 6.5mph then a few dynamic stretches to get the muscles warm.

Day 6 Light:Legs, Calves, Abs (60 secs rest between sets)

Leg Extension 3 X 15
100 X 15
120 X 15
120 X 15

Superset With
Dumbbell Lunge 3 X 15
35's X 15 Each Leg
35's X 15 Each Leg
35's X 15 Each Leg

Smith Machine Front Squat 3 X 12
70 X 12
70 X 12
70 X 12

Superset With
Smith Machine Square 3 X Failure
70 X 6
70 X 6
70 X 6

Lying Leg Curl 3 X 15 (My gym only has a seated leg curl)
100 X 15
100 X 15
100 X 15

Superset With
Dumbbell Romanian Deadlift 3 X 15
50's X 15
50's X 15
50's X 15

Leg-Press Calf Raise 3 X 15
180 X 15
180 X 15
180 X 15

Superset With
Standing Calf Raise (Bodyweight) 3 X Failure
BW X 15
BW X 15
BW X 15

Hanging Leg Raise 3 X Failure
BW X 10
BW X 10
BW X 10

Superset With
Twisting Crunch 3 X Failure (Decided to do oblique cable crunches)
100 X 20
100 X 20
100 X 20

Afterwords I did about 10 mins of cardio. I usually don't have a lot of time for cardio in the morning and will need to start doing it at night. Overall this workout kicked my ass and I know in about 2 days I will be hurtin. I'm hoping Con-Cret gets here to help with soreness.

I have attached my food log from yesterday and will slowly cut calories within the next few weeks to cut some body fat. My macros usually look something like this daily. Any advice would be greatly appreciated.

I have been doing this workout for 3 weeks now so I will only do one more week of this before going on to the 2nd month of the challenge.

Wow, your workout looks great here. I hope the CON-CRET arrives today to see what you will pull out once you start on it. Did you get a USPS confirmation message yet that it had been shipped?

[DoWork]

Yes I did get a confirmation code. No tracking was available so hopefully soon.

Wow, your workout looks great here. I hope the CON-CRET arrives today to see what you will pull out once you start on it. Did you get a USPS confirmation message yet that it had been shipped?

I'll be posting some pics of food and hopefully get a video up and running.

[journey2swole]

I'd recognize chicken anywhere lol

[BruinBC]

Subbed! I'm also anxiously waiting for tracking to come up on my package from Pro-Mera. How'd you cook those veggies? I'm a total noob when it comes to buying and preparing vegetables. I've been eating way too many baby spinach salads.

[BDiamond]

nice leg day!

[DoWork]

When I'm at work I just use the frozen vegetables and put some water in a container so they don't dry out and microwave them. Not as good as fresh veggies but a lot easier to prepare. Do you have a log up and running?

Subbed! I'm also anxiously waiting for tracking to come up on my package from Pro-Mera. How'd you cook those veggies? I'm a total noob when it comes to buying and preparing vegetables. I've been eating way too many baby spinach salads.

[maxrx]

Yes I did get a confirmation code. No tracking was available so hopefully soon.



I'll be posting some pics of food and hopefully get a video up and running.

now that is a man size meal

[DoWork]

No Con-Cret in the mail yesterday. Here is my food log from yesterday...



Today starts the last week of my current routine.

Day 1 Heavy:Chest, Shoulders, Traps, Triceps (2 mins rest between sets)

Bench Press 3 X 8 After the 3rd set a "rest-pause" set of which you rest for 15 seconds and do another set
140 X 8
150 X 8
150 X 8
150 X 4 Rest-Pause

Reverse-Grip Bench Press 3 X 10
105 X 10
105 X 10
105 X 10

Dumbbell Incline Press 3 X 8 After the 3rd set a drop set
50's X 8
50's X 8
50's X 8
35's X 6 Drop Set

Smith Machine Overhead Press 3 X 8 Then rest-pause
60 X 8
70 X 8
70 X 8
70 X 4

Dumbbell Overhead Press 3 X 10
35's X 10
35's X 10
35's X 10

Smith Machine Upright Row 3 X 10 Then drop set
40 X 10
50 X 10
50 X 10
30 X 8

Barbell Shrug 3 X 8 Then rest-pause
145 X 8
155 X 8
155 X 8
155 X 8

Dumbbell Shrug 3 X 10
60's X 10
60's X 10
60's X 10

Close-Grip Bench Press 3 X 8 Then rest-pause
110 X 8
110 X 8
110 X 8
110 X 3

Pushdown 3 X 10 Then drop set
70 X 10
70 X 10
70 X 10
40 X 6


Dip 2 X10
BW X 10
BW X 10

I sampled a new NO product from App Nut and only noticed little spurtes of energy. This workout is time consuming so I will do cardio tonight. Also the weight wasn't as high with the amount of reps and set I was doing. I felt burnt out after doing the chest exercises but next week my reps will go up with shorter rest periods.

[DoWork]

FDSKAJLKSDF;NKWETGA Yeah still no Con-Cret yesterday. It's gotta be here today HOPEFULLY!!! So after this week I'll start reducing my calories (mostly carbs) by about 100 cals a week and just monitor my weight and strength. I also got a new scale which tests body fat. I weighed myself first thing this morning and my numbers were as follows...

Weight
173.7lbs
Body Fat%
13.8%
Percent of weight that is water weight I think thats what it measured?
63.4%
Percent of weight that is muscle I'll get back on those last two measurements
40.7%

With that being said my overall goal is to get to roughly 10% body fat while increasing my strength.

Here is my eating log from yesterday...


Workout this morning was short and got insome cardio after.

Day 2 Light:Back, Biceps, Forearms (60 secs rest between sets)

Straight-Arm Lat Pulldown 3 X 15
40 X 15
40 X 15
40 X 15

Superset With
Wide-Grip Lat Pulldown 3 X 15
100 X 15
100 X 15
100 X 15

Barbell Bent-Over Row 3 X 12
105 X 12
105 X 12
105 X 12

EZ-Bar Preacher Curl 4 X 15
45 X 15
45 X 15
45 X 15
45 X 15

Superset With
EZ-Bar Curl 4 X 15
45 X 15
45 X 15
45 X 15
45 X 15

Barbell Wrist Curl 3 X 15
Used Dumbbells instead
10's X 15
10's X 15
10's X 15

Superset With
Barbell Reverse-Grip Wrist Curl 3 X 15
80 X 15
80 X 15
80 X 15

1/2 Hour of running sprints 1 min on 1 min off

[BDiamond]

Solid back and bi day. I like all your supersets.

[RyouBakua]

175 at 14% bodyfat is pretty damn good


plus you get to eat 2400 cal




dude... im 230 and i cut at under 2400

[Airos]

Work out is looking great I am sure you will get it soon

[storm1507]

Have you received an e-maill from ProMera stating the Con-Cret had been shipped?

[jordansrt]

Congratulations to Allgentix on being this weeks top poster!! Being active in the logs,comparing notes and doing a awesome log he will be the first person on bb.com even before any rep has a bottle to get Beta-Cret our new preworkout!! This will be shipped in the morning. Who will win our next Beta-Cret bottle???

[DoWork]

Have you received an e-maill from ProMera stating the Con-Cret had been shipped?

Work out is looking great I am sure you will get it soon

YES YES looks like they updated the tracking finally and will deliver today!!!!

Will be taking my first dose for tomorrow's work out. What are some recommandations for how much to take and when to take it. I weigh about 175ish.

This mornings workout out was legs and abs. I just got the new issue and will be starting the 2nd month of the routine next week.

Day 3 Heavy:Legs, Calves, Abs (2 mins rest between sets)

Squat 3 X 8 Then rest-pause
155 X 8
175 X 8
175 X 8
175 X 4


Leg Press 3 X 10
220 X 10
230 X 10
230 X 10

Leg Extension 3 X 10 Then drop set
120 X 10
140 X 10
140 X 10
100 X 10

Romanian Dumbbell Deadlift 3 X 8 Then rest-pause
60's X 10
65's X 10
65's X 10
65's X 6

Standing Calf Raise 3 X 8 Then rest-pause
480 X 8
500 X 8
500 X 8
500 X 8

Seated Calf Raise 3 X 10 Then drop set
170 X 10
170 X 10
170 X 10
90 X 10

Weighted Decline Sit-Up 3 X 10 Then rest-pause
25 X 10
25 X 10
25 X 10
25 X 5

Reverse Decline Leg Lifts 3 X 15
BW X 15
BW X 15
BW X 15

I'll be doing cardio tonight and will upload a progress pic soon before starting Con-Cret.

[storm1507]

I would simply take 2 doses 1 hr prior to workout.

If you have a heavy workout planned then I would take more.

So far my experience is that I get the endurance/recovery aspects of Con-Cret at the lighter doses, but strength is directly correlated to the amount you take.

[rjcranium]

sub'd and rated.



I see you have your own thread. You must be Ken's son!

[DoWork]

sub'd and rated.



I see you have your own thread. You must be Ken's son!

HA yeah adopted son. Thanks for checking it out, although I'll be "officially" starting the log tomorrow.

[DBLBacn]

subbd, lookin good so far bro. excited to see what happens when the con-cret finally gets to you. been waiting on mine too, hopefully soon because I'm freakin stoked for this!

[liftTENhard]

HA yeah adopted son. Thanks for checking it out, although I'll be "officially" starting the log tomorrow.

good stuff man will be checking in later

have a good weekend!