Promera Ultimate Stack: Con-cret, Beta-cret, & Gluta-Tren w/Storm1507 & Pritch

[pastorpritch]

Nice vid storm!

Workout: Arms

Cable Curl
50 x 15
80 x 15
100 x 8
120 x 5
130 x 5, 5, 5 (PRs)

Smith CGBP
110 15
160 x 8
200 x 5, 5, 5 (PRs)

Seated DB Curl /SS/ Standing XBody Hammer
50 / 25 x 5ea.
50 / 30 x 5ea.; 5ea.; 5ea.; 5ea.

Dips
BW x 10, 10, 10, 10
+45 x 5, 5

Machine Preacher
70 x 8
90 x 5
95 x 5, 5, 5

OH Rope Extension
40 x 10
60 x 5
70 x 5, 5, 5, 5 (PRs)

.25mile run pre, .5mile run post @ 6mph and 1% incline

Supplements
Promera Health: Con-Cret pre-workout: 2 scoops Pineapple
Promera Health: Gluta-Tren pre/intra workout: 1.5 Scoops Mixed Berry

Random Thoughts
-- Man o' man it is hot outside. Probably won't take the dogs for a walk
-- I'll likely be watching Annual Conference all day today which is online.
-- My thighs are still tingling from the Gluta-tren! (I finished drinking it after my dips)

[conradcrow]

LOVE arm day...best day of the week! feeling all swole sippin on my gluta-tren lol

[RyouBakua]

nice workout pritch


you not taking Beta?

[pastorpritch]

LOVE arm day...best day of the week! feeling all swole sippin on my gluta-tren lol

Yeah buddy!

nice workout pritch


you not taking Beta?

No beta for me. The gluta-tren and con-cret are doing a fantastic job for me

[storm1507]

Man o man, great close grips pritch.

[storm1507]

LATS & AB DAY


PRE WORKOUT SUPPS

3 scoops PINEAPPLE CON-CRET 1 hr prior

1 scoop PINEAPPLE BEAT-CRET 20 min prior

1 scoop WILD BERRY GLUTA-TREN pre & intra workout



CHINUPS

4 x 11....pretty easy


DB ROWS

98# x 10
83# x 10
63# x 10

I video taped these to see if I could get any clue of which wt actually works the back best.


SUPER SET


AB CRUNCHES


5 x 20 Done with 15# plate behind my head. This may be my go to ab exercise for awhile. I was struggling the last set


WIDE GRIP PULLDOWNS


5 x 60# x 10 Done real slow w/ squeeze.....works great


FST-7 DB ROWS

7 x 43# x 15


Post workout supp....Grape IDS Waxy Maize and ON Vanilla Whey.


Great workout. Really surprised how "worked" my arms and back feel right now

[pastorpritch]

Man o man, great close grips pritch.

Thanks brother! Great workout yourself, sometimes I like going real slow with lighter weights. After I'm done I sometimes will feel I got a better workout than going heavy

[emergency]

Storm and Pritch great job guys!

[dberrong]

Thanks brother! Great workout yourself, sometimes I like going real slow with lighter weights. After I'm done I sometimes will feel I got a better workout than going heavy

Agreed! Sometimes it is a great idea to hit the negative movement that get overlooked when we are throwing up the heavy weight. I believe that is why we feel more pumped when we do the slower more controlled movements. I think it actually hits more of the muscle. I think that is called BROSCIENCE......

[dberrong]

Great PR's Pritch and excellent rows with 98#'s Storm.

[woolegend21]

Nice workout pastor those are some beastly close grip bench presses bro. Are you actually a church pastor? I've been wondering that but scared to ask lol.

Storm, you should use whatever weight you can do a 3 second up and 3 second down with. Really focus on keeping you're back straight and move the dumbbell in a arch motion. Really slow and controlled is the best way to form muscle. Form is everything in lifting in my mind! Don't ever jerk your body up when you're pulling it up, that makes me cringe when people do that at the gym.

[RyouBakua]

98?


wut

[dberrong]

98?


wut

You have seen his basement gym and his old school weights haven't you?

Be careful questioning his numbers cause I feel a storm rolling in........

[RyouBakua]

Con-Cret lifts fo sho

[storm1507]

Thanks brother! Great workout yourself, sometimes I like going real slow with lighter weights. After I'm done I sometimes will feel I got a better workout than going heavy

Storm and Pritch great job guys!

Thanks guys.

Agreed! Sometimes it is a great idea to hit the negative movement that get overlooked when we are throwing up the heavy weight. I believe that is why we feel more pumped when we do the slower more controlled movements. I think it actually hits more of the muscle. I think that is called BROSCIENCE......

I have really been throwing in some different ways of doing things lately.

Great PR's Pritch and excellent rows with 98#'s Storm.

Thanks buddy.

Nice workout pastor those are some beastly close grip bench presses bro. Are you actually a church pastor? I've been wondering that but scared to ask lol.

Storm, you should use whatever weight you can do a 3 second up and 3 second down with. Really focus on keeping you're back straight and move the dumbbell in a arch motion. Really slow and controlled is the best way to form muscle. Form is everything in lifting in my mind! Don't ever jerk your body up when you're pulling it up, that makes me cringe when people do that at the gym.

I like to go heavy on some movements every day....if for nothing else MOTIVATION. Then, I will also put in some more controlled exercises. One of my fav ways of doing something is go heavy w/ questionable form on the positive and slow/hard fought/ controlled on the neg. Great for back work.

98?


wut

2 25#, 4 10#, 2 2.5# plus 3# bar.

You have seen his basement gym and his old school weights haven't you?

Be careful questioning his numbers cause I feel a storm rolling in........

Nice pic.

Con-Cret lifts fo sho

Shelia and I just decided a couple of days ago to NOT start pouring Concrete for our driveway and concentrate on landscaping this summer. Nice break, we have poured a patio for the entire length of the house and a sidewalk all the way around the last 2 summers. That is with us mixing and doing it all.


30 min fasted LI treadmill @ 4 mph just to get the legs limbered up for LEG DAY.


Carb up day today.....just finished about a cup of oatmeal, blueberry protein, with fresh blueberries.

[pastorpritch]

Will work later today myself, someone decided to call at 3am for no real reason ...

[Bronzebird]

PM Cardio

1 mile walk run (ran .7 and walked .3) after Ab Ripper X

Hi Pastor, I have been following Will around forums since he helped me to re-dedicate my focus to fitness and love of out doors sportsmanship. Looks like the lifting war is on between you two...

Glad to see you getting the walk runs in! Abs will show through, I saw mine for the first time yesterday doing an overhead press vid.

Hey round is a shape I get you what you did there! Clever one lol

Round is also a balanced lifestyle...Let's see who will bounce the next idea on Roundness

[Bronzebird]

LATS & AB DAY


PRE WORKOUT SUPPS

3 scoops PINEAPPLE CON-CRET 1 hr prior

1 scoop PINEAPPLE BEAT-CRET 20 min prior

1 scoop WILD BERRY GLUTA-TREN pre & intra workout



CHINUPS

4 x 11....pretty easy


DB ROWS

98# x 10
83# x 10
63# x 10

I video taped these to see if I could get any clue of which wt actually works the back best.


SUPER SET


AB CRUNCHES


5 x 20 Done with 15# plate behind my head. This may be my go to ab exercise for awhile. I was struggling the last set


WIDE GRIP PULLDOWNS


5 x 60# x 10 Done real slow w/ squeeze.....works great


FST-7 DB ROWS

7 x 43# x 15


Post workout supp....Grape IDS Waxy Maize and ON Vanilla Whey.


Great workout. Really surprised how "worked" my arms and back feel right now

Nice finishers Will! The extra effort has been working for me too! Glad to see the food pics...

[TheMatzah]

How's the Gluta-Tren taste? I'm curious about it..

[RyouBakua]

Wild Berry tastes like a tangy Hawaiian Punch

[storm1507]

Hi Pastor, I have been following Will around forums since he helped me to re-dedicate my focus to fitness and love of out doors sportsmanship. Looks like the lifting war is on between you two...

Glad to see you getting the walk runs in! Abs will show through, I saw mine for the first time yesterday doing an overhead press vid.



Round is also a balanced lifestyle...Let's see who will bounce the next idea on Roundness

Speaking of bounce and roundball.....

.... Cool vid even if you're not a UK fan.

Nice finishers Will! The extra effort has been working for me too! Glad to see the food pics...

Thanks Bronze.

How's the Gluta-Tren taste? I'm curious about it..

Absolutely love it. Srs!!!


It's almost time.....

[pastorpritch]

Workout: Upper Body

BB Bench
140 x 15, 15
200 x 5, 5, 5

Seated Cable Row
100 x 15, 15
160 x 5, 5, 5

DB Incline Press
50 x 10
80 x 5
90 x 5, 5, 4

Pull-Ups
BW x 5
+5 x 4, 3, 3 (PRs)

Smith Wide Upright Row
70 x 10
90 x 6
110 x 5, 5, 5

Rev. Pec Dec
70 x 10
100 x 5, 5, 5

.35mile run post @ 6.1mph and 1% incline

Supplements
Promera Health: Con-Cret pre-workout: 2 scoops Pineapple
Promera Health: Gluta-Tren pre/intra workout: 1.5 Scoops Mixed Berry

Random Thoughts
-- Man o' man it is hot outside!
-- Decided to just "maintain" today with the weights. I didn't have a spotter and wanted to get away from the Smith Machine for a bit
-- More annual conferences via the internet today and getting ready for a couple meetings tonight, woot!

[pastorpritch]

LOL, good luck with the Squats storm ...

[storm1507]

LEGZZZzzzzzzzzzz


PRE WORKOUT SUPPS

4 scoops PINEAPPLE CON-CRET 1 hr prior

1.5 scoops PINEAPPLE BETA-CRET 20 min prior

1 scoop WILD BERRY GLUTA-TREN pre & intra workout


SQUATS

70# x 10
120# x 8
170# x 6
220# x 3
250# x 1...used knee wraps for the first time...awkward

280# x 2.... WT PR

250# x 3

220# x 10...REP PR




TRI SET


GLUTE-HAM-RAISE

4 x 10


LEG EXTENSION

4 x 77.5# x 15


BB CALF RAISE

4 x 310# x 10...WT PR




SUPER SET


GOOD MORNINGS

4 x 100# x 12


SISSY SQUATS

4 x 20...PR First time doing 4 sets of 20...toughest PR of the day


PR DAY BABY Done at my lightest weight in at least 2 years. Thanks CON-CRET

[pastorpritch]

Nice PRs!!!!!
Great job brother

[emergency]

Nice job on the PRs

[RyouBakua]

grats on the PRs

when are you finishing up your cut?

[storm1507]

Nice PRs!!!!!
Great job brother

Nice job on the PRs

grats on the PRs

when are you finishing up your cut?

Thanks guys.

The transformation contest I'm in on another site ends in 10 days. The next day I go to Myrtle Beach for vacation. I haven't quite decided what my goals will be when I return.

I should have a few pics up next Sunday and more when I return from the beach.

[RyouBakua]

where the hell is myrtle beach?

[storm1507]

where the hell is myrtle beach?

Only a westener would ask that question.....Atlantic Ocean in South Carolina.