CON-CRET: HairyScandinavian and Wrestler20 move some iron with CRET

[HairyScandinavian]

What's up rams, thx for stopping by. Please make mine arrive exactly next Saturday! We don't want it showing up for my deload next week LOL.

[Hola Bola]

Strong deadlifts!

[44hunter]

[insomniac23]

[HairyScandinavian]

Strong deadlifts!

I'm trying brah! For some reason the DL numbers go up faster than all the rest, dunno why...

Are you threatening me???

LOL who's the face at the end of the robocop gif? Scared the poo outa me haha.

[HairyScandinavian]

OK just got back from the gym on my lunch break workout, feeling pretty good but definitely wore out a little toward the end. I just blasted all my reps out, if I didn't hit you it's because you're already on spread. Here's what I got done today, my pressing movements pretty much haven't budged since the shoulder problem 2 years ago even after full recovery they just never got stronger. I'm finally now starting to see movement in the numbers, 'bout effing time!

***Thursday - 5/3/1 workout week 3 programming***
Barbell Flat Bench Press
95x5
120x5
145x3
180x5
205x3
230x1

Extras
135x15
135x12

Hammer Strength Incline Press
140x8
120x10
120x10
^Strength dropped off a cliff at the end of that 1st set and that 120 felt like 180 after that wow.

Cable Seated Row
130x10
130x10
130x10
120x10
120x10
^I assume they are 10lb plates so pin at 13 would be 130, if they are 15lb plates it would be more but I don't really care on cable/accessory exercises anyway.

Triceps were what failed on the Inc Press ^ so I threw in a few sets for them.

DB Overhead Tricep Extension
80x12
80x10
80x10

[Zohairm]

Yes I am. I logging Gluta and Con-Cret.(plus using my own beta)

OOO so ur gonna log a full stack!

I will Zo, but next week is deload week so not gonna be much to post. I think I'll back-date my workouts to this last Monday and then post what I do today and tomorrow as well so as to get a starting base line. Look for those later.

My goals right now, and sorry I couldn't post up the "about me" type post last night because my bb.com quit working, are primarily to get my lagging core lifts up to a respectable level and gain strength. Once I'm happy with the numbers I'll be doing more of a bbing routine to increase size. I'm looking to add about 20 lbs to my frame in ~5 years or so.



Well until you get your partner feel free to hang out here. This your first bout with Con-Cret?

OK, so a quick bit about me because I couldn't post it up last night. Before I got started lifting 4-5 years ago I'd gotten pretty fat, highest was about 285 lbs or so. At some point I decided to drop the weight but being uneducated in such matters I did it all wrong. When I put my mind to something I go full bore and this was no exception, less than 1 year later I'd lost well over 100 lbs with diet pills and eating damn near nothing but salads. Good night sweet whatever muscle I had. So now that I was a scrawny beanpole I was satisfied and went back to "normal" eating and found myself hovering around 235 lbs of skinny-fat and realized that was a no go and actually did some reading and research about lifting, joined up here, etc... So where I'm at now, I've been lifting 4-5 years and progress is much slower than I'd like but I'm in it for the long haul and once I learned to set realistic goals for my age and the way my body works I'm OK with the slow progress as long as I'm making progress. About 2 years ago I hurt my shoulder pretty bad doing some clean & press and that killed all my pressing progress, it took me this entire time to get back close to where I was before but I think I'm finally starting to add some #'s to my lifts so hopefully I can put that chapter behind me for good. One of my biggest issues is that my body seems to add fat rapidly when I'm in a surplus so I have to be careful not to let myself go while chasing my gym lifts and progress. Right now I'm coming off of a 16 week calorie deficit to trim a bit of excess fat I'm carrying and I'm sitting here at 191 lbs today which is the lowest I've been since my ridiculous crash diet and of course I look a hell of a lot better now than I did then. This is probably the first "cut" I've done where I didn't lose a heavy chunk of my strength so I'm pretty fired up about my coming slooooooow bulk to see where my lifts will go.

Cliffs:
I was really fat and crash dieted all my muscle down.
I got skinny-fat again and decided to lift.
Now I'm making slow progress, but progress I'm happy with.


Thx for swinging by brochacho! Between you and Hola I'm not sure if I'll be able to step foot in the OR again for fear of embarrassment after yall see my puny lifts. Well that and Turbo asking about my penis all the time.

thanks for the info bro!

good luck with your goals and promera will def. help you reach them!

baby blue... pink.. its all the same

lol mine are a lime green

OK, so because next week is a deload (aka boring as hell) week and to get this log started with a base line for tracking purposes I'm gonna go ahead and post what I did Monday and Tuesday, then today and tomorrow's workouts as well even though I don't have the products yet so here we go. I've been doing a 5/3/1 workout and trying to keep the volume low so as to allow my old ass body to hang on to it's strength in the calorie deficit. I think it's working for the most part, I've lost a little ground on my shoulder press and squats, but my DL has held steady.

***Monday - 5/3/1 workout week 3 programming***
Standing Military Press
70x5
85x5
105x3
135x5
150x3
165xF
155x1
95x10
95x10
95x10

Dips
BW x 12
BW x 12

Chinups - slow and controlled with full ROM
BW x 7
BW x 7
Pullups - slow and controlled with full ROM
BW x 6
BW x 5
BW x 4
^ Lack of calories starting to wear me out.

***Tuesday - 5/3/1 workout week 3 programming***
Barbell Deadlift
195x5 - double overhand grip
245x5 - double overhand grip
295x3 - double overhand grip
365x5 - mixed grip right
415x3 - mixed grip left
465x1 - straps

Barbell Good Morning
135x12
135x12
135x10
135x10
135x12

Random abs stuff
whatever x whatever




I might have to upgrade to the gray ones, but they're almost twice the size of the baby blue!

OK just got back from the gym on my lunch break workout, feeling pretty good but definitely wore out a little toward the end. I just blasted all my reps out, if I didn't hit you it's because you're already on spread. Here's what I got done today, my pressing movements pretty much haven't budged since the shoulder problem 2 years ago even after full recovery they just never got stronger. I'm finally now starting to see movement in the numbers, 'bout effing time!

***Thursday - 5/3/1 workout week 3 programming***
Barbell Flat Bench Press
95x5
120x5
145x3
180x5
205x3
230x1

Extras
135x15
135x12

Hammer Strength Incline Press
140x8
120x10
120x10
^Strength dropped off a cliff at the end of that 1st set and that 120 felt like 180 after that wow.

Cable Seated Row
130x10
130x10
130x10
120x10
120x10
^I assume they are 10lb plates so pin at 13 would be 130, if they are 15lb plates it would be more but I don't really care on cable/accessory exercises anyway.

Triceps were what failed on the Inc Press ^ so I threw in a few sets for them.

DB Overhead Tricep Extension
80x12
80x10
80x10

sick workouts man!

congrats on the press progressions.
i also have trouble with my press improvement!

[Zohairm]

if u guys havnt yet, show some love to my other loggers here!

MVD and slammindesi!
http://forum.bodybuilding.com/showth...hp?t=145852463

they both are active, and dedicated!

[mormonpickett]

Beta Cret is some good stuff guys! Keep hittin it hard!

[psychowolverine]

LOL who's the face at the end of the robocop gif? Scared the poo outa me haha.

no you did not just say robocop... Terminator 2... DA LOL

[HairyScandinavian]

no you did not just say robocop... Terminator 2... DA LOL

ROFLMAO

I can't believe I did that, that's a movie from my era too.
Funny when I wrote that I thought it looked weird but figured wth it's been a while. I actually pictured Arnold as the Terminator while typing Robocop. fuark :/

[wrestler20]

Sunday – Rest
Monday – Lower Body and Abs
-Squats 5x5
-Lunges 5x12
-Hamstring Curls 5x6-10
-Leg Extensions 2x20
-Seated Calf Raises 5x10-20
-Planks 4x10-20secs
-Frog Crunches 3x35
-Stomach Vacuums 3x10-15secs
Tuesday – Chest and Arms (Side Delts)
-BB Bench 5x5
-Incline Cable Flies 3x13
-Hammer Strength Wide Press 3x6-10
-Reverse BB Curls 4x13
-Close Grip BB Curls 2x10
-Hammer Curls 3x6-8
-Tricep Pull Downs 4x8-12
-Side Lateral Raises 3x15
Wednesday – Back and Abs (Rear Delts)
-Deadlifts 5x5
-V-Bar Pull Downs 5x10-12
-DB Rows 5x10
-Hammer Strength High Rows 3x15
-DB Shoulder Press 3x10
-Reverse Flies 4x12
-Crunch Machine 4x6-8
-Frog Crunches 3x35
-Stomach Vacuums 3x10-15secs
Thursday – Rest
Friday – Lower Body and Abs
-Squats 5x5
-Lunges 5x12
-Hamstring Curls 5x6-10
-Leg Extensions 2x20
-Seated Calf Raises 5x10-20
-Planks 4x10-20secs
-Frog Crunches 3x35
-Stomach Vacuums 3x10-15secs
Saturday – Back and Arms
-Deadlifts 5x5
-Close Grip Lat Pull Downs 4x6-8
-DB Rows 4x6-8
-Hammer Strength High Rows 2x15
-Tricep Pull Downs 3x8-12
-Skull Crushers 3x6-8
-Reverse BB Curls 4x8
-DB Curls 2x10
-Hammer Curls 3x12
Sunday- Rest
I throw 10 min of low intesity cardio after each of my workouts currently.

This is what i'm running right now, I am currently bulking through summer trying to get to 170, i started around this time 2 years ago at 120(pretty sad) but i have gained a lot mass and strength since then. I started off using SS and that gave me a lot of strength and mass too. I am currently trying to hit around 3500 cals a day with 1g-1.5g of protein per lb.

I have always been a fan off whole foods rather than supplements, but to fill my gaps I use a protein blend with Oats and pb for post workout with some Con-Cret. The only other supplements I take are a Multi and Fish oil. With the supplements I am logging for ProMera I am hopping to gain more strength and mass, and with me being on my bulk I know ProMera will help me reach my goals!

[HairyScandinavian]

^ Damn man you're putting in some work!

What the hell is a frog crunch?

[Zohairm]

Sunday – Rest
Monday – Lower Body and Abs
-Squats 5x5
-Lunges 5x12
-Hamstring Curls 5x6-10
-Leg Extensions 2x20
-Seated Calf Raises 5x10-20
-Planks 4x10-20secs
-Frog Crunches 3x35
-Stomach Vacuums 3x10-15secs
Tuesday – Chest and Arms (Side Delts)
-BB Bench 5x5
-Incline Cable Flies 3x13
-Hammer Strength Wide Press 3x6-10
-Reverse BB Curls 4x13
-Close Grip BB Curls 2x10
-Hammer Curls 3x6-8
-Tricep Pull Downs 4x8-12
-Side Lateral Raises 3x15
Wednesday – Back and Abs (Rear Delts)
-Deadlifts 5x5
-V-Bar Pull Downs 5x10-12
-DB Rows 5x10
-Hammer Strength High Rows 3x15
-DB Shoulder Press 3x10
-Reverse Flies 4x12
-Crunch Machine 4x6-8
-Frog Crunches 3x35
-Stomach Vacuums 3x10-15secs
Thursday – Rest
Friday – Lower Body and Abs
-Squats 5x5
-Lunges 5x12
-Hamstring Curls 5x6-10
-Leg Extensions 2x20
-Seated Calf Raises 5x10-20
-Planks 4x10-20secs
-Frog Crunches 3x35
-Stomach Vacuums 3x10-15secs
Saturday – Back and Arms
-Deadlifts 5x5
-Close Grip Lat Pull Downs 4x6-8
-DB Rows 4x6-8
-Hammer Strength High Rows 2x15
-Tricep Pull Downs 3x8-12
-Skull Crushers 3x6-8
-Reverse BB Curls 4x8
-DB Curls 2x10
-Hammer Curls 3x12
Sunday- Rest
I throw 10 min of low intesity cardio after each of my workouts currently.

This is what i'm running right now, I am currently bulking through summer trying to get to 170, i started around this time 2 years ago at 120(pretty sad) but i have gained a lot mass and strength since then. I started off using SS and that gave me a lot of strength and mass too. I am currently trying to hit around 3500 cals a day with 1g-1.5g of protein per lb.

I have always been a fan off whole foods rather than supplements, but to fill my gaps I use a protein blend with Oats and pb for post workout with some Con-Cret. The only other supplements I take are a Multi and Fish oil. With the supplements I am logging for ProMera I am hopping to gain more strength and mass, and with me being on my bulk I know ProMera will help me reach my goals!

routine looks crazy bro!


cant wait to see how u react to products and how it helps your sessions go longer!

[wrestler20]

routine looks crazy bro!


cant wait to see how u react to products and how it helps your sessions go longer!

Yes i cant wait foe them to arrive!!! PUMPED

[wrestler20]

^ Damn man you're putting in some work!

What the hell is a frog crunch?

Yeah Im really trying to push it this summer!!!

this is it
http://www.bodybuilding.com/exercise...e/frog-sit-ups

[Zohairm]

Yeah Im really trying to push it this summer!!!

this is it
http://www.bodybuilding.com/exercise...e/frog-sit-ups

looks painful as FUARK!

[wrestler20]

looks painful as FUARK!

yea im usually soar the next day.

[conradcrow]

subd!

[Raigs]

Yes I am Z why not right if I have it

Wrestler that workout plan looks good lots of weird ab workout I have not seen in a while

[WalpyyDoesItAll]

Sweet! Can't wait to see this whole LOG haha

[llahhsoj]

Wrestler and Hairy are already posting up a storm in this log. I don't think Promera will have to worry about updates.

[jafomofo]

in.jpg

[insomniac23]

fixed

[wrestler20]

in.jpg

thanks jamomofo, stay tuned for when we receive our products as we will do an initial review on Con-Cret and Beta-Cret

[wrestler20]

fixed

insomniac, thanks nice gif!

[HairyScandinavian]

That's a nice gif sleepless one!

Somebody in another thread got a vid of me benching yesterday so I figured I'd steal it and post it here.

[storm1507]

OK, so a quick bit about me because I couldn't post it up last night. Before I got started lifting 4-5 years ago I'd gotten pretty fat, highest was about 285 lbs or so. At some point I decided to drop the weight but being uneducated in such matters I did it all wrong. When I put my mind to something I go full bore and this was no exception, less than 1 year later I'd lost well over 100 lbs with diet pills and eating damn near nothing but salads. Good night sweet whatever muscle I had. So now that I was a scrawny beanpole I was satisfied and went back to "normal" eating and found myself hovering around 235 lbs of skinny-fat and realized that was a no go and actually did some reading and research about lifting, joined up here, etc... So where I'm at now, I've been lifting 4-5 years and progress is much slower than I'd like but I'm in it for the long haul and once I learned to set realistic goals for my age and the way my body works I'm OK with the slow progress as long as I'm making progress. About 2 years ago I hurt my shoulder pretty bad doing some clean & press and that killed all my pressing progress, it took me this entire time to get back close to where I was before but I think I'm finally starting to add some #'s to my lifts so hopefully I can put that chapter behind me for good. One of my biggest issues is that my body seems to add fat rapidly when I'm in a surplus so I have to be careful not to let myself go while chasing my gym lifts and progress. Right now I'm coming off of a 16 week calorie deficit to trim a bit of excess fat I'm carrying and I'm sitting here at 191 lbs today which is the lowest I've been since my ridiculous crash diet and of course I look a hell of a lot better now than I did then. This is probably the first "cut" I've done where I didn't lose a heavy chunk of my strength so I'm pretty fired up about my coming slooooooow bulk to see where my lifts will go.

Cliffs:
I was really fat and crash dieted all my muscle down.
I got skinny-fat again and decided to lift.
Now I'm making slow progress, but progress I'm happy with.


Thx for swinging by brochacho! Between you and Hola I'm not sure if I'll be able to step foot in the OR again for fear of embarrassment after yall see my puny lifts. Well that and Turbo asking about my penis all the time.

Lawdy, Nainoa has done hacked your account.

Nice deads man.

[HairyScandinavian]

Lawdy, Nainoa has done hacked your account.

Nice deads man.

LMAO, no actually if he saw that he'd give me hell aboot not using paragraphs.
Wassup Stormy, how you been?

[Hola Bola]

That's a nice gif sleepless one!

Somebody in another thread got a vid of me benching yesterday so I figured I'd steal it and post it here.
[img]http://i25.photobucket.com/albums/c63/billienomates/Moving%20GIFs/13935_017.gif[img]

lol... my wifes chihuahua used to do that all the time.