Introduction: First off, I would like to give a shout out to RyouBakua and ProMera for giving me this opportunity to log Con-Cret. I am a 19 year old student and am currently 180 pounds. I have been training for roughly a year, yet I have only been serious for roughly four months. When I first started out, I disregarded legs and basically the only compound exercise I did was bench press. I never cared about legs and didn’t even hear of the deadlift until about four months ago, thus those numbers are quite low. Nowadays, I look forward to squatting and deadlifts have actually become one of my favorite exercises next to weighted dips.
Expectations/Goals: After starting out at a measly 150 pounds, I bulked up to 188 and have recently started my 3-month cut goal to hit 165 pounds lean, while maintaining as much strength and lean mass as possible. Since creatine mono causes me to have that bloated look with water retention, I am hoping Con-cret does not. With Con-Cret, I would be happy to maintain all of my strength throughout my cut and would be even better I hit a few new PR’s!
Supplements: ProMera Con-cret powder/ capsules, XF Lemonade whey, Xtend, Fish oil, Opti-men.
Workout Routine: After a couple months on Layne Norton’s power/ hypertrophy routine I have decided to change it up to a basic 5 day split. I mainly work out at home with my Power Rack so I am limited to only free weights, no machines or cable. I will be following HanhChampion’s routine:
1 ======BACK======
3x10 Pullups (warm up)
2x10 Deadlift (warm up)
5x10 Deadlift
5x10 BB Rows
5x10 Pullups (or to failure)
2 ======CHEST======
2x10 DB/BB bench (warm-up)
4x10,8,8,6 DB/BB bench (progressively heavier)
4x10 DB/BB bench (medium weight)
4x10 Incline BB bench
4x12 DB Flies super set with push ups
3 ======LEGS======
Mobility Drills/Hip flexor release (warm up)
4x10 Back Squat
3x10 Front squat
4x10 Lunges
3x10 Leg curls
4 ======OFF======
5 ======SHOULDERS======
4x12 DB Front Raise
4x12 Military Press
4x12 DB Lateral Raise
4x12 Rear Lateral Raise
3x12 BB/DB Shrugs
6 ======ARMS======
4x12 Dumbbell curls
4x12 Weighted Dips
4x12 Barbell curls
4x12 Skull crushers
3x12 Preacher curls
3x12 Tricep Kickbacks
7 ======OFF======
CURRENT PR's:
Note: I never do 1RM's
Bench: 3x225
Incline Bench: 3x205
Squat: 5x235
Deadlift: 5x245
Barbell Rows: 5x175
Military Press: 5x135
This will be a dual-log with KwayZee and myself.
I WILL OFFICIALLY BE STARTING THIS LOG ON MONDAY 02/28/2011!
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02-26-2011, 06:09 PM #1
Conquering Con-Cret: ProMera's finest with KwayZee & KwiTT!
Last edited by KwiTT; 02-27-2011 at 10:49 AM.
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02-26-2011, 06:16 PM #2
Introduction: My name is Brett, and I'm 20-years old. I'm originally from Minnesota, but am currently attending North Dakota State University. I'm in my third year at the University, and am studying Exercise Science. Up until 9 months ago, fitness and nutrition literally played no role in my life at all. My "rock bottom" point was last summer when I had to be taken to the hospital for chest pains, trouble breathing, and alarmingly high blood pressure. I couldn't believe I was having health problems at such a young age. It was at that point I knew I needed to make a change. In June 2010, I started my weight loss journey. Over the next 8 months, I lost over 100 lbs.; starting at 330 lbs., and am now sitting at 227 lbs. On Monday, 2/28/2011, I'll be starting my bulk-phase, which is also when I'll be starting my Con-Cret log.
Just a little idea of where I was, and where I'm currently at:
Expectations/Goals: I've been following the logs of other Con-Cret users, which have made me very excited to be able to log/review the product myself. I'm glad that I'll be able to use Con-Cret during my first month of my first ever bulk-ing because I'm hoping to see great results. The fact that you don't have to load Con-Cret is awesome, and is the reason I didn't like taking my old Mono Creatine. I'm looking forward to the results I'll see with Con-Cret. My ultimate goal is to be around 240-250 lbs. @ 10-12% BF.
Supplements I'll Be Logging On: Con-Cret, Fish Oil, Multi-Vit, ON's Whey, ON's Casein, IntrAbolic.
Workout Schedule:
Monday: Chest/Abs
Tuesday: Back
Wednesday: Shoulders/Abs
Thursday: Legs
Friday: Arms/Abs
Saturday: Rest
Sunday: Rest
I'll be posting more detailed information about each workout on the given day, such as exercises, sets, and reps.
As mentioned above, this will be a duo-log with KwiTT. I'll be starting my log on 2/28/2011.
~KwayZeeLast edited by KwayZee; 02-26-2011 at 08:47 PM.
~Veni Vidi Vici~
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02-26-2011, 06:20 PM #3
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02-26-2011, 06:25 PM #4
im down like charlie brown
[][][][]===FREE AGENT===[][][][]
.
Mod-Repped 26 times, your argument is invalid
My workout log: www.tinyurl.com/WWRBD
.
155k Reps if you Subscribe/Like my Hawaiian Fitness Channel/********
www.********.com/808FiT1
http://forum.bodybuilding.com/showthread.php?t=152321863&page=44
.
30 Mile Spartan Trifecta Completed 8/16 & 8/17/2014
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02-26-2011, 06:55 PM #5
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02-26-2011, 08:44 PM #6
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02-26-2011, 08:54 PM #7
nice update Brett
(i know exactly where youre coming from, as i was once 300lbs)
youve done a great job getting to where youre at!
hope youre ready for more![][][][]===FREE AGENT===[][][][]
.
Mod-Repped 26 times, your argument is invalid
My workout log: www.tinyurl.com/WWRBD
.
155k Reps if you Subscribe/Like my Hawaiian Fitness Channel/********
www.********.com/808FiT1
http://forum.bodybuilding.com/showthread.php?t=152321863&page=44
.
30 Mile Spartan Trifecta Completed 8/16 & 8/17/2014
.
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02-26-2011, 09:12 PM #8
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02-26-2011, 09:56 PM #9
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02-27-2011, 05:27 AM #10
- Join Date: Oct 2006
- Location: Kentucky, United States
- Age: 59
- Posts: 21,321
- Rep Power: 48130
Looking forward to tomorrow.
Both of you have accomplished alot...one losing and one gaining. Nice work.My current log
http://forum.bodybuilding.com/showthread.php?t=158720023&p=1173746753&posted=1#post1173746753
A step backwards is better than a setback.
If this (insert whatever trivial thing that is upsetting me) is the worst thing to happen today, I'm going to have a great day.
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02-27-2011, 07:20 AM #11
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02-27-2011, 10:53 AM #12
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02-27-2011, 02:29 PM #13
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02-28-2011, 11:53 AM #14
Day 1: Chest & Abs
Supplements Taken:
Pre-Workout: 2 Scoops Con-Cret Blue Raz.
Intra: 1 Scoop Con-Cret Blue Raz + 1 Scoop IntrAbolic Citrus Ice
Post-Workout: 2 Scoops ON's Cake Batter Whey
Taste: I mixed in 2 scoops of blue raspberry Con-Cret with 28 oz. of water pre-workout and absolutely loved the taste!! The powder mixed in easily with about 30 seconds of stirring with a spoon and no chunks were to be seen. Sweet Tarts have been a long favorite candy of mine, and this is exactly what Con-Cret reminded me of. My taste buds were very, very pleased
Workout *Note* This is my first ever lifting/bulk-phase, so I'll be spending a lot of time figuring out my "Comfortable" weight for each exercise during this week.
Flat Dumbbell Flys
40x5
50x8
55x8
60x10
Hindu Pushups
BW X 20
BW X 25
BW x 20
Dumbbell Flat Press
50x5
60x10
60x10
60x8
Incline Dumbbell Press
45x5
50x8
50x10
55x6
Extra-Wide Pushups
BW x 30
BW x 30
BW x 25
Sit-Ups w/ Legs Bent At 90 Degrees
200x1
80x2
150x1
Low-Planque Obliques
80x1
50x2
Final Notes: I felt really good during the workout today, and I'm hoping that I'll continue to find my "Comfortable" weight/rep for each exercise. Lookin' forward to tomorrow's workout!~Veni Vidi Vici~
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02-28-2011, 12:45 PM #15
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02-28-2011, 01:32 PM #16
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02-28-2011, 02:00 PM #17
DAY 1
===BACK===
Pull-ups (warm up)
BWx10
BWx10
BWx10
Deadlift (warm up)
135x10
155x10
Deadlift (Work sets)
185x10
185x10
205x10
205x10
205x8
Barbell Rows
95x10 (warm up)
155x10
155x10
155x10
155x8
155x8
Pullups
BWx10
BWx8
BWx8
BWx6
BWx5
Taste: WOW the smell and taste of Blue raspberry is amazing. Very refreshing! 10/10
Mood: I felt very in the zone during today’s work out. I don’t know if it was because I was hyped about using Con-Cret or not, but I definitely felt something different in a good way! Very stoked to see the results at the end of the log.
Thoughts: After working out I go into my cabinet and do my daily habit—2 scoop protein, milk, oats, and then I’m about to pour my 5g of creatine mono in my shake…but I’m like “WAIT.. I already drank my delicious blue razz creatine earlier! No more bland mono taste in my protein shake!” FTW
Today’s top workout track:
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02-28-2011, 02:03 PM #18
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02-28-2011, 03:45 PM #19
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02-28-2011, 04:26 PM #20
Kway:
strong DBs and pushups. must have had a nice pump after all that.
have you always done hindus?
Kwitt:
staggering volume on those pullups! 8 sets, sheesh.
add in deadlifts and rows and call it done!
after a day or two,
you guys let us know how you feel based on each workout
Strength:
Endurance:
Recovery:[][][][]===FREE AGENT===[][][][]
.
Mod-Repped 26 times, your argument is invalid
My workout log: www.tinyurl.com/WWRBD
.
155k Reps if you Subscribe/Like my Hawaiian Fitness Channel/********
www.********.com/808FiT1
http://forum.bodybuilding.com/showthread.php?t=152321863&page=44
.
30 Mile Spartan Trifecta Completed 8/16 & 8/17/2014
.
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02-28-2011, 08:15 PM #21
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02-28-2011, 08:20 PM #22
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02-28-2011, 08:44 PM #23[][][][]===FREE AGENT===[][][][]
.
Mod-Repped 26 times, your argument is invalid
My workout log: www.tinyurl.com/WWRBD
.
155k Reps if you Subscribe/Like my Hawaiian Fitness Channel/********
www.********.com/808FiT1
http://forum.bodybuilding.com/showthread.php?t=152321863&page=44
.
30 Mile Spartan Trifecta Completed 8/16 & 8/17/2014
.
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02-28-2011, 09:37 PM #24
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02-28-2011, 09:49 PM #25[][][][]===FREE AGENT===[][][][]
.
Mod-Repped 26 times, your argument is invalid
My workout log: www.tinyurl.com/WWRBD
.
155k Reps if you Subscribe/Like my Hawaiian Fitness Channel/********
www.********.com/808FiT1
http://forum.bodybuilding.com/showthread.php?t=152321863&page=44
.
30 Mile Spartan Trifecta Completed 8/16 & 8/17/2014
.
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03-01-2011, 04:20 AM #26
- Join Date: Oct 2006
- Location: Kentucky, United States
- Age: 59
- Posts: 21,321
- Rep Power: 48130
Nice work once again guys.
LOL, @ the success pic. My wife walked by and really liked it....I'll steal it now of course.
LOL, I think someone is screwing with me again grouping you two together Kway and Kwit...
Kway I believe you were the one I saw that entered the transformation contest. Good luck, but you don't stand a chance. I'm in it to win it. I'll stop by your thread when I get time.My current log
http://forum.bodybuilding.com/showthread.php?t=158720023&p=1173746753&posted=1#post1173746753
A step backwards is better than a setback.
If this (insert whatever trivial thing that is upsetting me) is the worst thing to happen today, I'm going to have a great day.
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03-01-2011, 04:51 AM #27
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03-01-2011, 08:20 AM #28
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03-01-2011, 06:13 PM #29
DAY 2 CHEST
2 small blue razz scoops 1 hour Pre-WO
Flat Barbell Bench
warm up
95x10
135x10
work sets
185x10
185x8
205x8
215x6
medium down
155x10
145x10
135x10
135x10
Incline Barbell Bench
135x10
155x10
175x10
155x10
Dumbbell Flies ss/ push-ups
30x12
30x10
30x10
30x8
Strength- Wow the volume on this workout program is INSANE. I’m surprised I was able to complete it to be honest.. My strength seemed solid during today’s workout. 8.5/10
Endurance- I’m used to doing sets of 5, so I believe Con-cret helped me get through the high reps in the 8-12 range. It’s definitely a big change, but I feel a HUGE PUMP after sets. 9/10
Recovery- After doing 20 sets of deads/rows/pull-ups yesterday, I’d expect to be a zombie walking, but I only had faint DOMS upon waking up! 8/10
Mood: I definitely felt good working out right after 6 hours of class. I wasn’t fatigued or anything, that Blue Razz flavor really wakes me up
Thoughts: Everything’s going pretty good so far, no strength loss. I’m not sure if the HIGH VOLUME is for me or maybe I just need to get accustomed to it. 8 sets of flat bench really wore me down before doing 4 sets of incline. The flies supersetting with push-ups nearly KO’ed me Great workouts thus far, can’t wait for the weeks to come.
Last edited by KwiTT; 03-01-2011 at 06:20 PM.
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03-01-2011, 06:28 PM #30[][][][]===FREE AGENT===[][][][]
.
Mod-Repped 26 times, your argument is invalid
My workout log: www.tinyurl.com/WWRBD
.
155k Reps if you Subscribe/Like my Hawaiian Fitness Channel/********
www.********.com/808FiT1
http://forum.bodybuilding.com/showthread.php?t=152321863&page=44
.
30 Mile Spartan Trifecta Completed 8/16 & 8/17/2014
.
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