Metalmullisha and Conradcrow Getting colossal with CON-CRET

[metalmullisha]

Today's workout: SHOULDERS/ARMS/BACK


OHP
135x5
165x1
205x1(PR)
185x3
135x7

DB Alternating Curls
40x8
50x5
55x6

Skull Crushers (from the floor)
85x8
90x8
100x8

Rope Pushdowns
(Good tight squeeze at the bottom)
150x8
160x8
170x8

DB Hammer Curls
60x8(PR)
65x8(PR)
70x5(PR)

DB Front Shoulder Raise
40x10
45x8
50x6
55x5(PR)

Cable Curls
(Good tight squeeze at the top, burned pretty bad)
150x10
150x10
150x10

DB Side Lateral
35x8
40x8
40x8
40x8

DB Overhead Tricep Press
70x10
75x10
80x8

DB Rear Delt Fly
45x10
45x10
45x10

Tricep Pushdowns
150x10
200x10
200x10
200x10

Lat Pulldowns
225x10
255x8
300x6
255x6

DB Rows
(yes, I did them again)
165x7
165x7
165x7
165x7




POST-WORKOUT SUPPLEMENTS


56g Whey Protein Shake


AFTERTHOUGHTS
Whew!!! One hell of a workout today. Finally got a normal length workout and then some. Threw in some more back stuff today since I had to cut it short yesterday and I had time to do it. Shoulders felt great today, really happy with the 205 OHP, now I just need to focus on getting some more reps in at the higher weight.

[conradcrow]

woot! first post after a workout! holly volume! how long did that take?

[RyouBakua]

serious volume with serious weight right there

good job on the OHP

i know youve been wanting that 205



and i see the huge DB rows made a return

[metalmullisha]

woot! first post after a workout! holly volume! how long did that take?

LOL.

Took over two hours. MEH. The gym got more and more packed as time went on so things were pretty slowwwwww

serious volume with serious weight right there

good job on the OHP

i know youve been wanting that 205



and i see the huge DB rows made a return

Thanks.

Yeah, I finally got it. It was about time.

[mvd546]

Great work Metal. Those Strong OHP and those front raises and hammer curls are sick!! Are you taking con cret yet??

[metalmullisha]

Great work Metal. Those Strong OHP and those front raises and hammer curls are sick!! Are you taking con cret yet??

Thanks bro. I struggled to get the 205, but I got it. The front raises hurt most of all, lol.


And no, Im not taking any con-cret. I iz out of it.

[mvd546]

Thanks bro. I struggled to get the 205, but I got it. The front raises hurt most of all, lol.


And no, Im not taking any con-cret. I iz out of it.

I can imagine the pain from those heavy raises and sucks to train without con cret.

[metalmullisha]

I can imagine the pain from those heavy raises and sucks to train without con cret.

Yeah. I feel like my workouts have been lacking without it.

[conradcrow]

My workout from tonight!!!!






BB Bench
135x10
135x10
185x5
225x5
225x5

Incline DB Press
80x10
80x10
80x8

Pec Dec
210x10
210x10
210x10

Arnolds

40x8
40x8
40x8

Reverse Inc Flies
25x10
25x10
25x10
25x10
25x10

CG BP
225x5
185x5
150x5
135x5

done with no rest inbetween each set!!

and thats all folkes! Took my lemon lime cret before my workout dialed in the tunes and killed it!

[anonymous]

Great Workouts today Conrad and metalmullisha. Strong rows on the makeshift db

[conradcrow]

Great Workouts today Conrad and metalmullisha. Strong rows on the makeshift db

thanks brah

[metalmullisha]

Great Workouts today Conrad and metalmullisha. Strong rows on the makeshift db

thanks. People gave me weird looks when I was putting it together then bert stared me when I did them.

[RyouBakua]

nice job on the incline crow

thanks. People gave me weird looks when I was putting it together then bert stared me when I did them.

i get that too

[emergency]

Conrad nice work killing it. Metal congrats on the Hammer PRs

[Zohairm]

LOL. I have a ranger, only reason I bought it cause you cant kill 'em and it gets great gas mileage.

lol well its good to know if u ever get stuck in traffic........................................... .................................................. .................................................. .....................................

u can get out of the car and pick it up, and continue walking down the street

[Zohairm]

MM

u finally got the 205 OHP congrats


CONRAD

strong bench numbers

[emergency]

nice job on the incline crow



i get that too

RB the weights you stacking the same style as Metals

[metalmullisha]

i get that too

Glad Im in good company

Conrad nice work killing it. Metal congrats on the Hammer PRs

Thanks E.

lol well its good to know if u ever get stuck in traffic........................................... .................................................. .................................................. .....................................

u can get out of the car and pick it up, and continue walking down the street

I lol'd pretty hard at this

MM

u finally got the 205 OHP congrats

RB the weights you stacking the same style as Metals

He's too cool to use two DBs

[Raigs]

Strong OHP and then I saw the 70# hammer curls holy smokes must of got some stares

[RyouBakua]

He's too cool to use two DBs

this



i just use one because my balance is better

[conradcrow]

hitting back/legs tonight or may just do legs depending on how I feel!

[metalmullisha]

Today's workout: Chest

*PRE-WORKOUT SUPPLEMENTS


Assault 1 Serving

Push Ups
x20
x20
x20

DB Flat Press
100x10
120x6
120x7(PR)
120x6

BB Incline
135x5
185x5
205x7(PR)
235x5(PR)


POST-WORKOUT SUPPLEMENTS


56g Whey Protein Shake

[conradcrow]

and im off to the gym! I still cant get over your 120db press i have never even attempted that...dont know if I ever will!

[conradcrow]

Tonight's Workout



Pullups

BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

BB Row
185x10
185x10
185x10

Squats
135x10
135x20
185x15
225x10

and done quickie tonight not much time as I had to run some errands after the gym!

[metalmullisha]

and im off to the gym! I still cant get over your 120db press i have never even attempted that...dont know if I ever will!

I'm sure you will one of these days. The 120s were exhausting. Can't believe that I got 235 on incline tonight. 6 months ago I couldn't do 145 without dying or having a lot of shoulder pain.

[mvd546]

Solid training today guys. Very strong incline and flat bench Metal and nice pullups and squats Conrad.

[emergency]

Metal nice job hitting all the PRs. Conrad nice quick session

[Raigs]

Conrad solid Session 185x10 is strong in my book

MM congrats on those PRs

[conradcrow]

Conrad solid Session 185x10 is strong in my book

MM congrats on those PRs

thanks bro!

today is an off day but I will leave you with a picture :P

[RyouBakua]

Interesting pics crow

You into volcanos or something


I also wanted to congratulate memu

Its taken about 5 partners but I've never seen crow more motivated