Conquering Con-Cret: ProMera's finest with KwayZee & KwiTT!

[KwiTT]

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!

[KwayZee]

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.

~KwayZee

[KwiTT]

In case you wonder what the leg-day warm ups were:




I've been doing these for a few weeks now and I can honestly say it has made a big difference.

[RyouBakua]

im down like charlie brown

[DBLBacn]

im down like charlie brown

clever,

your reward is I'm on board

subbd, lookin forward to it

[KwayZee]

im down like charlie brown

mmmmm, I like.

[RyouBakua]

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!

[New Evolution]

In case you wonder what the leg-day warm ups were:

[youtube]tiA0-IatUrY[youtube]
[youtube]HWfnAUsYUTI[/
youtube]

I've been doing these for a few weeks now and I can honestly say it has made a big difference.

Interesting videos.

Subbed to follow along.



Brett, congrats with the weight lost. That is a big accomplishment loosing 100lbs.

[KwayZee]

Interesting videos.

Subbed to follow along.



Brett, congrats with the weight lost. That is a big accomplishment loosing 100lbs.

Appreciate it man.

[storm1507]

Looking forward to tomorrow.

Both of you have accomplished alot...one losing and one gaining. Nice work.

[KwayZee]

Thanks Storm!

I get to spend my lovely Sunday working a 12-hour shift, fun stuff hah. Can't wait for my workout tomorrow... As much as I love rest days, I also hate them

[DBLBacn]

Thanks Storm!

I get to spend my lovely Sunday working a 12-hour shift, fun stuff hah. Can't wait for my workout tomorrow... As much as I love rest days, I also hate them

agreed, i think that's a common trend around here.

[KwayZee]

Good point haha

[KwayZee]

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!

[KwiTT]

Flat Dumbbell Flys
40x5
50x8
55x8
60x10

Wow strong DB Flies man! I struggle with the 30's

About to go workout in a bit. will update later!

[DocHollidy]

I do those leg warmups as well Kwitt, Defranco is the man


and crazy transformation KwayZee


subb'd

[KwiTT]

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:

[KwiTT]

I do those leg warmups as well Kwitt, Defranco is the man


and crazy transformation KwayZee


subb'd

welcome aboard man! and I do agree defranco is THE man.

[KwayZee]

Awesome post for today's workout KwiTT. The success pic makes me laugh every time I see it Nice number's today as well.

Also, thanks for the kind words Doc

My top workout track for today:

[RyouBakua]

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:

[KwayZee]

Kway:

strong DBs and pushups. must have had a nice pump after all that.
have you always done hindus?

Oh yeah, it definitely felt nice. And yeah, I've been doing them for a few months now; love 'em. They are a little harder, but they feel amazing.

[DBLBacn]

Awesome workouts to both of you, you've hit it hard and i'm lookin forward to seeing some more!

[RyouBakua]

Oh yeah, it definitely felt nice. And yeah, I've been doing them for a few months now; love 'em. They are a little harder, but they feel amazing.

ive been thinking about getting one of these

wont buy it, so ill have to figure out how to make it

supposed to be great for hindus

[KwayZee]

ive been thinking about getting one of these

wont buy it, so ill have to figure out how to make it

supposed to be great for hindus

Hmm, that's pretty interesting. Haven't seen one before, to be honest. If you end up making one, let me know how it goes/turns out.

[RyouBakua]

http://www.youtube.com/watch?v=jpeyIYrC5M4

[storm1507]

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.

[KwiTT]

haha yeah i think Ryou purposely grouped us Kw's together. Conspiracy? hmm...

About to head to class. 8am-2pm. Chest day today!

[KwayZee]

Nice work once again guys.


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.

Good luck to you as well in the contest. I'd be perfectly happy taking 2nd behind you haha

[KwiTT]

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.

[RyouBakua]

haha yeah i think Ryou purposely grouped us Kw's together. Conspiracy? hmm...

keeps the older guys on their toes

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.

I really like how you breakdown the categories.
Really puts things into perspective for everyone.
(Might just have to rep you for that)

and thats only on 2 scoops!