Keeping it Alpha with Beta Cret/Con Cret : drangel254 log

[drangel254]

This will be my log for, of course, Beta Cret and Con Cret. Courtesy of Promera Health, Thanks guys.



Now I will be logging progress and make sure there are






I will be updating later with progress pics and work out progress soon...

[RyouBakua]

solid stack you got there


my log:
www.tinyurl.com/RBsNewLog

[RyouBakua]

wheres the workouts bro?

[drangel254]

Got my first two work outs in with con cret and beta cret. Heres what we gots

Today was leg day, I felt really good honestly had a lot more energy than normal and stayed about 1/2 an hour longer than I usually do.

Squats

225X 5
245X 4
255X 2
245X 3
225X 6
225X 5
225X 4
225X 4
135X 21

A lot more sets than i'm used to but I never felt tired. I was struggling with some hip flexor issues but that has seemed to have dissapeared these past couple weeks and now I can start pushing the weights up.

Hack Squat Machine

135 X10
185X 8
225X 5

Pistol Squats
Used stackable boxes until I could get the form down because this is something I wanted to do. This was one of my goals will be going for 10 reps a leg by next week.

Stiff Leg deadlifts

135X10
185X10
225x6
225X6

Leg extensions
290x10 superset with 130x10
290x10 superset with 130X10
250X10 superset with 130x 10

I continued to drop weight I could barely lift 130.

Calves

Hit a tri set of calf extension, standing calf raises, and calf raises with weights.



Overall felt great. More energy and ill update on tomorrows workout, and hopefully get some pics.

[drangel254]

Sunday : Chest

Decline Bench
225X8
245X5
255X5
255X5
225X8

Flat DB Bench

70X8
80X5
90X5
100X4
100X4

I didnt get much of a log on sunday. Officially starting everything up today so ill just post my goals.




Goals
By the end of this trial I'm hoping to achieve the following things..
-315x5 squat. Ive hit it before for 1 rep but ready to get back.
-300X1 bench press. Still been a goal of mine. Highest ive gone is 270X2
-Bulk up to 170 lbs. I'm sitting around 157 lbs. the lowest I've been since High School. I cut but now its time to build on my foundation and but on some quality size. Slowly and clean.
- Add an inch to my legs and calves. My weakest link and my primary goal this training period.


Like I said I will upload some recent and before pics to monitor progress. Overall I feel products have been great these past 2 days. Now ready to take training to a new level.

[drangel254]

Back & Biceps

Chin ups

20 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps

Deadlifts

315 x 1
365 x 1
315 x 5
315 x 5
315 x 4
315 x 5
225 x 10
225 x10

Bent over BB rows

135 x 10
155 x 8
145 x 8
135 x 10

Super set DB Bench Press and Bent over DB Rows 1 arm

85 x 5 chest ; 85 x 10 rows
95 x 5 chest ; 95 x 8 rows
100 x 4 chest ; 100 x 8 rows
100 x 4 chest ; 100 x 6 rows

Bicep Alternating Curls

50 x 8
50 x 8
50 x 6
45 x 10
45 x 6
45 x 6
40 x 10
40 x 8

Seated cable rows wide grip

100 x 12
120 x 8
120 x 8
100 x 10

BB curls super set with hamer curls

90 x 6 ; 30 x 10
90 x 5; 30 x 10
70 x 8; 30 x 10
70 x 8; 30 x 10

BB shrugs

225 x 10
135 x 20
135 x 20
135 x 20

Power cleans
135 x 8


Notes: Today I thought was going to be a bad day. I started off weak on the deadlifts bc legs and glutes were sore and weak from the day before. I didnt get up to the 4 plates I wanted to but once I started with the 315lbs I got in a zone and hit it good from their. I kept rest down to about 60 to 90 sec. I honestly feel really good, the more I go the longer I stay. It seems like my body just picks up after the first sets and takes off. Had same effect last time I tried the con cret and I would attribute it to that honestly. Ready for tomorrow!!!

[RyouBakua]

good stuff!

heres a link so you can jazz your log up with pics and video
http://forum.bodybuilding.com/misc.p...bbcode#imgcode


and some extra motivation for you
(let me know when you want in the DL challenge)


btw, thesmiley did a great job on those 12 reps.
(and she didnt even need a spot )


RBs Beta-Cret 135 Squat Challenge!


DstryEvrytng: 70 reps!
enderwiggin65: 40 reps
RyouBakua: 40 reps
PeterGibbons316: 39 reps
howimliving: 38 reps
Zohairm: 36 reps
TheMatzah: 35 reps
lonniej: 30 reps
Bronzebird: 22 reps
drangel254: 21 reps
Schmack: 20 reps
TheSmiley: 12 reps






RBs Beta-Cret 225 Deadlift Challenge!

metalmullisha: 35 reps!
DstryEvrytng: 35 reps!
RyouBakua: 30 reps
enderwiggin65: 13 reps

[drangel254]

DB Shoulder Press

Set1: 55lb for 10 reps
Set2: 60lb for 8 reps
Set3: 65lb for 6 reps
Set4: 70lb for 4 reps
Set5: 65lb for 4 reps
Set6: 55lb for 9 reps
Set7: 55lb for 8 reps

BB Upright Rows / Lateral Raises
Set1: 65lb for 10
Set2: 85lb for 10
Set3: 115 for 10

Power Cleans

Set1: 135lb for 10
Set2: 135lb for 10
Set3: 155lb for 8

Clean and Press / Front Raises
Set1: 95lb for 10 / 20lb for 15
Set2: 95lb for 9 / 20lb for 14
Set3: 95lb for 8 / 20lb for 13
Set4: 95lb for 7 / 20lb for 12

Seated Lateral Raises / Bent over Rear Raises
Set1: 20lb for 10 ; 15lb for 12
Set2: 25lb for 10 ; 15lb for 10
Set3: 20lb for 10 ; 15lb for 10

Arnold Press
Set1: 35lb for 12
Set2: 35lb for 10
Set3: 35lb for10
Set4: 35lb for 8 drop 30 lb for 8 drop 15 lb for 12


Hanging Leg Raises
Set1: 30 reps
Set2: 26 reps
Set3: 25 reps
Set4: 20 reps
Set5: 20 reps

Crunches / Leg raises
Set1: 10 reps ; 10 reps
Set2: 9 reps ; 9 reps
Set3: 8 reps; 8 reps
Set4: 7 reps ; 7 reps


Notes: I think we should rename Beta Cret 4th quarter comeback, or maybe Manning-Cret. After my first exercise it took me a while to catch my groove. Soon I was in a good zone. Kept rest down to 60-90 seconds and got some good work in. Will get in on this deadlift challenge and reattempt my squat challenge her next week. Looking forward for arms day tomorrow.

+ = Me on Beta Cret!!!

[RyouBakua]

70 dubs on the shoulder is good

before my shoulder i was doing 60lb arnolds

(also could you add in how much Con-Cret & Beta-Cret youre taking )

[drangel254]

70 dubs on the shoulder is good

before my shoulder i was doing 60lb arnolds

(also could you add in how much Con-Cret & Beta-Cret youre taking )

Been taking 2 scoops of Beta Cret 15 min prior to work out, and 2 scoops of Con Cret 1 hr before. Lemon Lime is DELICIOUS , not a fan of Pinneapple Beta bc its kinda bland.I do like the Blue rasberry flavor however.

Also yeah im really trying to up my shoulder game, I took a lot of time away from shoulder for no damn reason but now am determined to get some diamond delts.


ARM DAY CIRCUIT

DB Bicep Curls: 55 X8 ; 50X 10 ; 50 X 8 ; 45 X 10 ; 45 X8 ; 40 X 8 ; 35 X8

Standing BB Curls 70lbs X 12 ; 70lb X 12 ; 70lb X 10; 75lb X 10 ; 75lb X 10

Reverse BB Curls 30lb X 20 ; 30 X 15 ; 40lb X 15 ; 40lb X15 ; 40lb X 15

Hammer Curls 50 X10 ; 50 X 8 ; 45 X 8 ; 40 X8 ; 35 X 10

Chin ups : BW 10 reps ; 10 reps ; 8 reps ; 7 reps; 5 reps

Tricep Circuit

Close Grip Bench Press: 135 x 15 ; 135 x 15 ; 135 X 12 ; 135 x 12 ; 135 X 12

Dips: BW 30 reps ; 25 reps ; 25 reps ; 20 reps ; 20 reps

Tricep Pulldowns: 100 X 15; 120 X 12 ; 120 X 12 ; 120 x 10 ; 120 X 8

Overhead Tricep Extension DB's : 60 lb X 10 ; 60 lb X 10 ; 60 lb X 8 ; 60 lb X 8 ; 60lb X 8



Notes: May be hard to read but this is pretty much how it went. I actually hit more sets than this but this is what I logged. With 30 - 60 sec of rest I was rocking, completely zoned in and by end of work out was PUMPED !!!! Chest , Tri's , Bi's all pumped. Wanted to get some snaps at gym but some Old Spray tan guy with small muscle shirt and small shorts decided to pace behind me. Pretty Weird Right?



Some photos after drive home absent creepy tanned guy





Overall I think im slowly moving up on weight, my abs are the only thing fading with increase calorie load. I havent posted about my diet yet but im aiming for 2500-3000 cals a day. Keeping pretty clean overall.

[drangel254]

Today was a rest day for me, I could tell bc my body knocked out. Was passed out from 5-11 pm.

[RyouBakua]

good pics man

youre pretty cut!


con-cret has a strong taste while beta-cret has a lighter one

(i usually mix the two and its perfect)

[RyouBakua]

how goes things?

[drangel254]

how goes things?

First things first

CONGRATULATIONS NEW YORK GIANTS AND MY BOY ELI MANNING


After 2 days rest wanted to focus soley on Chest today, I changed it up instead of sticking to the 5 rep range I'm used to I wanted to max it out to failure and keep it close from 8-1o reps. Well after a few drop sets and so my chest was not used to the change and was totally toast really quickly.

Flat BB Bench Press
Set1: 225 x 9
Set2: 225 X 7
Set3: 225 X 5
Set3: 225 X 5 ; 135 X 15 drop set
Set4: 205 X 7 ; 135 X 8

DB Bench Press
Set1: 80 X 4 ( usually able to do 105 X 8 blah!!
Set2: 65 X 8
Set3: 70 X 6
Set4: 65 X 6
Set5: 50 X 8 ( at this point my chest was dying to contract, The drop sets killed my chest completly)

Cable Flys
5 Sets of 10 , wasnt sure of the weight just focused on contactions.



Overally I felt dissapointed bc of lack of work load. Especially when I can push 250lb usually x 5 on bench and 105 lbs X 8 on DB's. However, I did have good work and contractions in my chest muscles which is the overall goal and I need to leave my ego at the door.

[RyouBakua]

agreed, there are times to be safe and times to throw caution to the wind!

[drangel254]

Will follow up tomorrow with leg routine, spent whole day busy with work , taxes, and grocery shopping.


LEG DAY!!!!!

Boy oh boy, had a great day today. So pumped put in a lot of work and walked at with a good limp.

Back SKWAT

Set1: 245 X 1
Set2: 255 X 1 ( warm ups for my working sets)
Set3: 225 X 8
Set4: 225 X 8
Set5: 225 X 8
Set6: 225 X 8 ( my goal was to get 4 working sets of 225 X 8, changing from strength training to focus on hypertrophy and I came pretty close to falling on my ass. Great pump by the end.

Set7: 135 X 22 ( squat challenge!!! got 1 more rep than last time, wonder what I would get fresh?)

DB Lunges (all reps 1 leg first then alternate)

Set1: 40 x 10
Set2: 40 X 12
Set3: 40 X 12
Set4: 40 X 15
Set5: 40 X 12
Set6: 45 X 12

- Now I've had some hip flexor problems , inflamation, whatever you wanna call it but has completly dissapeared since starting this log. On my right legs work I could feel the weakness in my left hip when stabalizing my body, but thought it benefited me some because I had to really focus on stabalizing with my working leg and had a great contractions in the muscles.

Leg Extensions

- My legs were so pumped at this point I could just feel tightness creeping in my legs. Feelsgoodman

Set1: 150 X 10
Set2: 210 X 7
Set3: 200 X 7 ; DS 135 X 8
Set4: 190 X 7 ; DS 130 X 7
Set5: 190 X 8 ; DS 110 X 8 (crippling DS , light weight but could barely move by set end.)

Stiff Leg Deadlift
Set1: 135 x 8
Set2: 185 X 8
Set3: 135 X10
Set3: 135 X 10

- there were a few sets during lunges and SLD that I found my Legs hit the ground from failure. Feltgoodman

Leg Press

Set1: 360 X 10
Set2: 410 X 10
Set3: 450 X 8
Set4: 450 X 6

Leg Curl

-Decided to finish with a 4 set drop set no rest just 10 full reps

Set1: 110 X 10
Set2: 80 X 10
Set3: 65 X 12
Set4: 60 X 10 ( could the muscle breaking down with a great pump)



Notes: Overall felt great, was in my zone and felt really good walking out today. With the higher rep "hypertrophy" focused training, really looking forward to growing.

[RyouBakua]

yo joe!

[drangel254]

yo joe!

Sup yo did delts today will upload later when I get to a computer along with biceps and triceps tomorrow. What's your exercise of choice for felt growth?

- side not mixed lime con Cret and pineapple beta today , was delocious!!!

[RyouBakua]

shoulder wise, i like a solid pressing movement (BB or DB)

then a good side and rear lateral

upright rows and shrugs can also be added in

(i dont focus on front laterals too much)

[drangel254]

Delts

DB Shoulder Presses ; DB Front Raises

Set1: 55 X 10
Set2: 65 X 10
Set3: 70 X 6
Set4: 70 X 3
Set5: 65 X 7 SuperSet 35 X 10
Set6: 65 X 6 ; 35 X 10
Set7: 60 X 8 ; 35 X10
Set8: 55 X 8 ; 35 X 10
Set9: 55 x 9 ; 35 X 10
Set10: 55 X 7 Ds 35 X 6 ; 35 X 10 DS 25 X 10

- a lot of volume but had a really great pump. Could feel fibers in my delts.

BB Upright Row ; Lat Raises

Set1: 65 X 8 ; 25 X 10
Set2: 95 X 8 ; 25 X 10
Set3: 95 X 8 ; 25 X 10
Set4: 65 X 12 ; 25 X 10


Arnold Press

Set1: 45 X 6
Set2: 45 X 6
Set3: 40 X 8
Set4: 40 X 8



-------------------------

Bi's & Tri's

Close Grip Bench Press ; Db Curls Alternating

Set1: 135 X 10 ; 55 X 8
Set2: 155 X 10 ; 50 X 12
Set3: 175 X 10 ; 50 X 8
Set4: 185 X 6 ; 50 X 8
Set5: 205 X 4 ; 50 X 8
Set6: 225 X 2 ; 50 X 8
Set7: 205 X 4 ; 50 X 6
Set8: 185 X 5 ; 45 X8

BB Curls ; Dips

Set1: 90 X 8 ; 25 Bw REPS
Set2: 90 X 8 ; 25
Set3: 90 X 8 ; 25
Set4: 80 X 8 ; 25


Reverse Grip Curls ; DB Tricep Extensions

Set1: 50 X 12 ; 70 X 10
Set2: 50 X 12 ; 70 X 8
Set3: 60 X 10 ; 80 X 6
Set4: 60 X 10 ; 75 X 8
Set5: 60 X 8 ; 75 X 8


Hammer Curls ; Overhead Cable Extensions

Set1: 40 X 8 ; 70 x 8
Set2: 40 X 8 ; 70 x 8
Set3: 40 X 8 ; 80 x 7
Set4: 40 X 6 ; 80 x 6

[drangel254]

Sorry didn't get to post yesterday. I had a strange day. Went to the gym at my normal time 3:30 pm. Hit two scoops of Beta Cret and was off. It was back day and my goal was to get to the 4 plates on deads. Well I started off 225, 315, 375 , then finally 405 X 1. Hit it 3 times and then failed the 4th.

After that I felt lethargic, and pretty much crashed afterwards. Well my goal was to return later that evening to finish my work out. I did laster that night and decided to focus on Hamstrings, Calves and Abs bc I could already feel soreness on my back and traps.

Well my legs were already toast from leg day but I knocked out some SLDeadlifts, 135, 185, 205 X 10. Then lunges 10 reps each leg... 45, 50's , 60's , 65's til my finished set.

Went into a calf routin with a giant set of seated calf extensions, standing calf extensions holding 25 lb plates, and then single leg calf extensions.

Then pretty much an ab circuit followed. My body was so fatigued but I felt way better the second time around. The craziness of day finished off when I learned my moms house was burglarized but she had walked out of house on someone who was trying to get tools out of the garage. Well everything was ok but spent a few hours after gym at her house so that's why I didnt get to post. Will follow up log tomorrow with CHEST DAY and hopefully more pics.

[RyouBakua]

4 plates at 160lbs is pretty great



sorry to hear about what happened to your moms house

[drangel254]

CHEST DAY

BB Bench Press

Set1: 225X1
Set2: 245X1
Set3: 265X1
Set4: 275X1
Set5: 230X7
Set6: 225X7
Set7: 225X6

notes:failed on 280x1

DB Bench Press

Set1: 90X6
Set2: 100X5
Set3: 90X7
Set4: 90X6
Set5: 90X6

Close Grip Bench Press

Set1:135X8
Set2: 155X6
Set3: 175X5
Set4: 155X7
Set6: 135X10

Overhead Tricep Extensions

Set1: 70 X8
Set2: 75 X6
Set3: 80 X4
Set4: 70X 8

Tricep Ext

4 sets regular grip , 4 sets reverse grip, 120 X8

[drangel254]

new pic

Edit: Well the day before V day I went to the gym but just wasnt feeling leg day. I went up on squats to like 245 but was just so damn tired. Went home had some sort of bug but it sorted itself out quick. Me and my girl hit a good session on V day. Did Legs and Back


Back Squat

SET1: 245X5
SET2: 255X4
SET3: 265X3
SET4: 250 X3
SET5: 225X5


Deadlift

SET1: 405X1 (still working on more reps)
SET2: 365X4
SET3: 365X4
SET4: 365X3
SET5: 315X5

DB Chest Press superset with 1arm DB rows

5sets 100x 5 ; 5 sets 100x10

-notes felt really good to get a little chest work in and hit a little bit of total body. Was really pumped



Lunges
SET1:50 X12
SET2:60X10
SET3: 65X8
SET4: 65X8
SET5: 65X8

-Surprisingly my right leg seems to be lagging behind my left hip struggles in stabalization during the exercise and it really puts my right quad on the island. Constantly felt this leg struggling more on last 2 reps than left leg.

Shrugs

4Sets: 225X 15,15,12,10


Notes: Overall had a great workout. Got a little bit of everything and made up for the crappy leg day I had yesterday. Will update Shoulder w/o shortly.

[drangel254]

Delts

DB Shoulder Press SS Front Raises

SET1: 70X8
SET2: 70X6
SET3: 65X7
SET4: 65X7

Front Raises: 35X10
Clean And Press

SET1-5: 135X5

BB BentOver Rows

SET1: 135X15
SET2: 155X12
SET3: 175X8
SET4: 175X6
SET5: 155X8
SET6: 135X10

Notes: Felt great on these, good squeeze.

Arnold Press

SET1: 45X8
SET2: 50X6
SET3: 50X5
SET4: 50X5
SET5: 45X8

Lat Raises superset with Upright rows

4sets: 25X12 ss with 105X12


Notes: Had a real quick paced work out and had a lot of vascularity afterwards. Have officially moved up 3lbs on weight.

[RyouBakua]

hows it going?

[drangel254]

Back Squat

SET1: 245X1
SET2: 265X1
SET3: 275X1
SET4: 245X5
SET5: 250X4
SET6: 225X7
SET7: 225X6
SET8: 225X6
SET9: 225X6

- Notes: My legs were fresh this week so I was able to get a second session in on friday.

Machine Leg Press

SET1: 360X10
SET2: 450X8
SET3: 470X8
SET4: 500X6
SET6: 360X10

Machine Leg Extension

SET1: 190X10
SET2: 210X8
SET3: 230X7
SET4: 190X7
SET5: 170X9

SFL Deads ss Leg Curls

SET1: 135X10 ; 110X10
SET2: 155X10 ; 110X10
SET3: 185X8 ; 100X10
SET4: 185X8 ; 100X8
SET5: 185X6 ; 100X8

CALVES

-Hit about 3 different calf extension exercises. Not really familiar with the name of the machines but will just put note here.

[drangel254]

Got: chest / back & delts , bis and tris going up Asap

Gonna have to type this up on my phone today.

Chest & Back
- 225x5
- 225x5
- 265x5
- 265x4
- 265x3
- 245x3
Decline bench press
- 100x8
- 100x8
- 90 x8
- 90x8
Barbell Rows
- 135x20
- 185x6
- 145x12
- 145x10
- 145x9
- 135x12

Flat Db Bench Press superset with 1 arm DB Rows
-140x 10 ; 50x 12
-140x10 ; 60x10
-140x8 ; 60 x8
-140x7; 60x8
Cable rows superset Db Flyes

Shrugs

[drangel254]

Delts and Biceps

Power Cleans and Press

- 135x10
- 135x10
- 135x10
- 145x8
DB Shoulder Press

- 60x5
- 70x7
- 70x5
- 60x
- 60x5
- 50x9

DB Bicep Curl
-55x5
-50x9
-50x9
-50x9

Standing Bicep Curls

-90x10
-90x7
-90x6
-60x8

Over head Tricep Extensions

-70x10
-75x10
-85x8
-85x8

Tricep Pulldowns ; Reverse Grip Tricep Pulldows

-100x15
-120x10
-140x8
-150x6

-100x10
-120x8
-140x6
-140x6

[ramsgoldberg61]

Delts and Biceps

Power Cleans and Press

- 135x10
- 135x10
- 135x10
- 145x8
DB Shoulder Press

- 60x5
- 70x7
- 70x5
- 60x
- 60x5
- 50x9

DB Bicep Curl
-55x5
-50x9
-50x9
-50x9

Standing Bicep Curls

-90x10
-90x7
-90x6
-60x8

Over head Tricep Extensions

-70x10
-75x10
-85x8
-85x8

Tricep Pulldowns ; Reverse Grip Tricep Pulldows

-100x15
-120x10
-140x8
-150x6

-100x10
-120x8
-140x6
-140x6

Impressive bicep curls!