Cret-Training with ProMera Stacks

[Bronzebird]

good workout Bronze

i also give people extra credit when working long shifts

(thats out of my realm of motivation)



Beta-Cret and Con-Cret is always a great combo

i tried some other supps the other day and its always good when the BC/CC dissolves completely

Thanks RB, I think clean diet and extra cals got me through the two days of schedule change...

Strong on the pull up/chins Marty..Solid workout..

Thanks Lj, I need to make another vid soon...

Great session BB, awesome numbers on the squats!

It was on a squat machine and not free weights. But the burn was awesome!



Saturday Hay Day

Load 34 bails in horse trailer and unload the 57 pound bails... Stacking hay reminds me of the Egyptians building Pyramids one layer at a time.

Notes: Feels great to do real work!

Sunday: We got our first down pour of rain and my gym at work is about a 5 min walk...note to self: boots and slicker to get wo's done!

Monday: Job interview at a facility closer to home today...Lateral transfer should be cool if I am chosen out of 12 candidates.

Tuesday: Staff meeting from 8-11am...then 1-9pm shift. Looks like a nice big window to hit an hour long work out 11:15-12:15 then lunch.

[Bronzebird]

Bench Press ---> DL (super sets)

11:15-12:30 Beta-Cret and Con-Cret one scoop each before workout!

135 x 10 ---> 135 x 10

135 x 15 ---> 185 x 5

185 x 2 ---> 225 x 5

175 x 4.5---> 205 x 5

195 x 1 ---> 195 x 5

175 x 4 ---> 185 x 5

155 x 8 ---> 155 x 5

Bench and Bent Over Barbell Row (super sets)

135 x 14 ---> 155 x 5

135 x 10 ---> 155 x 5

135 x 8 ---> 155 x 5

Notes: I walked into the company gym and a noob doing Barbell Half squats with 65 pounds on the bar. I know the guy but never worked out with him...I asked if I could join in on the power rack and he said sure. I used the bench for a box squat to show depth and asked him if my thighs are parellel to the ground and he said almost. I then used the wood box that was 3 inches lower and asked him how that looks and he said it looks parallel. I then did an ATG and asked how that looks and his jaw dropped that I was that low. I asked him if he wanted to try to go parellel and why it is important to go low...he ended up doing some body weight squats with his toes facing the wall and his noes on the wall going all the way down and all the way up. I think he understand what a squat is now...He then asked about the dead lift and I showed him the difference in stiff legged DL vs getting the butt down and chest up starting stance and hip drive! I hope his DOMS are not to bad from working on form with me.

Narrow grip underhand Lat Pull Downs This is my Bicep routine

6 PM Workout

140 x 10, 15, 20, 12, 10. Done...Working the burn with slow reps for warm ups. Speed/Power reps, down fast up slow on last 3 sets.

[RyouBakua]

Notes: I walked into the company gym and a noob doing Barbell Half squats with 65 pounds on the bar. I know the guy but never worked out with him...I asked if I could join in on the power rack and he said sure. I used the bench for a box squat to show depth and asked him if my thighs are parellel to the ground and he said almost. I then used the wood box that was 3 inches lower and asked him how that looks and he said it looks parallel. I then did an ATG and asked how that looks and his jaw dropped that I was that low. I asked him if he wanted to try to go parellel and why it is important to go low...he ended up doing some body weight squats with his toes facing the wall and his noes on the wall going all the way down and all the way up. I think he understand what a squat is now...He then asked about the dead lift and I showed him the difference in stiff legged DL vs getting the butt down and chest up starting stance and hip drive! I hope his DOMS are not to bad from working on form with me.

hope you get the job closer to home

[Bronzebird]

hope you get the job closer to home

Nope, the smaller facility hired from within...state jobs can be "cliquey".



We got a new horse on Thursday morning and working on the bonding process...the vid shows some of her personality

[bamazav]

Tried out the Snake Juice today, as well as the cool t-shirt. What a wonderful day!

[Bronzebird]

http://forum.bodybuilding.com/showth...hp?t=149098573


Two thumbs up!

Tried out the Snake Juice today, as well as the cool t-shirt. What a wonderful day!

Glad you got the JUICE!

[Stncldsnake]

We need some more awesome workouts in here!!

[lonniej]

What's up Marty..Subbed into your new log..

[Bronzebird]

We need some more awesome workouts in here!!

Dust is settling out at the barn with hay pick up and deliveries done along with some horse training before I go to my full time job...

What's up Marty..Subbed into your new log..

Half Marathon training is on like Donkey Kong buddy!


Dead Lifts * Wide Tapper Lat Pull Downs * Underhand narrow grip Lat Pulls

DL's

135 x 10

185 x 10

225 x 10

250 x 5

225 x 5

185 x 5

135 x 5
Notes: Bar felt good gliding up the shins, little bloody at the end of wo

Lat Pulls

120 x 10

140 x 10

160 x 8

180 x 3

200 x 1

220 x 1

Notes: This is the front side of the pyramid


Narrow Underhand grip (chin up) Lat Pulls

240 x 3

250 x 1

240 x 1

240 x 1 (felt great for another single)

230 x 1

220 x 3

210 x 3

200 x 5

Notes: This is an experiment for my abs, biceps, hips, increase overall core strength with singles and tripples. L-shape pull ups is the anecdotal evidence that it is working.


Lat Pulls


200 x 1

190 x 1

180 x 1

170 x 3

160 x 5

150 x 8

140 x 10

Notes: back side of pyramid, hands/forearms are toasted.

Supplements Today was a double shift day and new I had to eat to fuel the body. Cottage cheese was my in between meal snacks. Coffee, Beta-Cret & Con-Cret before workout and I finished my shift feeling great!

[Bronzebird]

Bench Press ---> DL (super sets)

11:45AM - Beta-Cret and Con-Cret one scoop each before workout

135 x 10 ---> 135 x 10

135 x 15 ---> 185 x 5

185 x 3 +1-> 225 x 5

205 x 1 ---> 275 x 2


That's it for now, vid will be processed tonight on youtube...PM workout will be added after work.

[lonniej]

Nice looking workouts Marty..

Guess I better get off my lazy butt and do some leg work..

[llahhsoj]

Hi Bronze!

Just doing a drive by. PowPow!

[Bronzebird]

Nice looking workouts Marty..

Guess I better get off my lazy butt and do some leg work..

Yep, get'er done! My body weight is down a couple of pounds so road work is on hold till I find my love handles again...

Hi Bronze!

Just doing a drive by. PowPow!

Thanks for stopping by, we should be getting some new Promo's fired up soon...

Bench Press ---> DL (super sets)

11:45AM - Beta-Cret and Con-Cret one scoop each before workout

135 x 10 ---> 135 x 10

135 x 15 ---> 185 x 5

185 x 3 +1-> 225 x 5

205 x 1 ---> 275 x 2


That's it for now, vid will be processed tonight on youtube...PM workout will be added after work.

Youtube is acting funky, I'll try again in the morning...Here is the PM workout that was not so much funky

DB single arm, bent over row supported on bench

50 x 10

75 x 10

100 x 5

90 x 5

75 x 10

50 x 10 (speed reps)

Finished with a great pump and worked on thickening the upper body today.

1.5 scoops of Gluta-Tren went in 30 minutes before workout...Orange Cremecycle was awesome to gulp at work.

[Bronzebird]

My last WMM workout vid will not upload and I have never had a problem before with the format uploading to the tube.

Here is an unedited point and shoot vid of my strength coming back!

[Bronzebird]

WE HAVE GOOD NEWS!

We have 10 winners a month on Facebook, sign up on the Promera Sports page, check out the Con-Cret page to and get your name out there!

http://www.facebook.com/pages/Con-Cr...ne/78520519078

http://www.facebook.com/#!/PromeraSports

Good Luck!

[Bronzebird]

WE HAVE GOOD NEWS! 10 winners a month for Snake Fruit ---~~~Con-Cret~~~<:>

We have 10 winners a month on Facebook, sign up on the Promera Sports page, check out the Con-Cret page to and get your name out there!

http://www.facebook.com/pages/Con-Cr...ne/78520519078

http://www.facebook.com/#!/PromeraSports

Good Luck!





Tricep Y bar press downs & OH Rope press

I walked into a tricep session that was great!

Y-bar
warm ups
80 x 10
80 x 10
80 x 10

100 x 10
100 x 10

130 x 10
130 x 8

160 x 8
160 x 8
160 x 7
160 x 8
160 x 7
160 x 7
160 x 5
160 x 4
160 x 6

150 x 10
150 x 8
150 x 8
150 x 7
150 x 7

overhead rope press
Unkown weight x 7 reps
uw x 7
uw x 6
uw x 5
uw x 5
uw x 5
drop one plate x 7
uw x 7
uw x 5

Got on the dip stand just to feel my weight and arms were jelly...workout done!

Gluta-Tren and Con-Cret 30 minutes before workout.

[Bronzebird]

I have been hitting pull ups and chin ups at work. Using and L-shape static hold for the last set to contract the abs/hip flexors.

Glad to see others at work giving this a go!

Pull Ups - wide grip

Body weight x 10 (regular form)

bw x 10

bw x 10

L-Shape form x 3


Chin Ups Regular

bw x 12

bw x 10

L-shape form x 6

Notes: I have noticed that 45# plates are starting to feel light again when carrying around to to load plates. 135# warm ups was feeling heavy about 6 weeks ago and now feels like real warm up weight! Pulling the body weight also seems alot easier lately..

[RyouBakua]

good pullups Bronze

[lonniej]

Good job on the pullups & chins..

[Bronzebird]

good pullups Bronze

Glad to have a pull up bar at work!

Good job on the pullups & chins..

I tell you brother the abs are liking this workout!


Wheel barrow weekend

Loading the wheel barrow with a shovel and unloading the wheel barrow about 2 hours a day has me feeling like I got some work done. The materials hauled is two yards of Cedar Hog Fuel, 1.5 yards of spent barn stall saw dust. And one yard of fresh saw dust. I must have walked about 2-2.5 miles wheeling the barrow on 5 acres. That being said, I look forward to hitting the weights at work tonight.

Notes: Fall Clean Up and less Sunshine on our skin

Vitamin D deficiency happens, it is my belief mood changes/onset depression increases with diminishing sun exposure...I supplement with salmon, tuna, and shiitake mushrooms to trip my mental trigger that I miss the sun and doing something about it!

[llahhsoj]

Glad to have a pull up bar at work!



I tell you brother the abs are liking this workout!


Wheel barrow weekend

Loading the wheel barrow with a shovel and unloading the wheel barrow about 2 hours a day has me feeling like I got some work done. The materials hauled is two yards of Cedar Hog Fuel, 1.5 yards of spent barn stall saw dust. And one yard of fresh saw dust. I must have walked about 2-2.5 miles wheeling the barrow on 5 acres. That being said, I look forward to hitting the weights at work tonight.

Messing with horses is a workout in itself or bailling hay.

[Bronzebird]

Messing with horses is a workout in itself or bailling hay.

Yep, horse grooming and riding is a medium intensity wo.


Monday Barbell Bench & Squats supersets

8PM

Bar x 10 ---> Bar x 10

95 x 10 ----> 95 x 10

135 x 10--> 135 x 10

185 x 1 --> 185 x 5

175 x 3 --> 185 x 5

165 x 5 --> 185 x 5

155 x 7 --> 225 x 1

145 x 10--> 135 x 8

135 x 10--> 95 x 12

Note: No preworkout supps today, I left them in my other vehicle.


Tuesday Shoulders & Back

Pull Ups 4PM

BW x 10
BW x 10
BW x 8
BW x 3 Legs static horizontal

Chin Ups
BW x 12
BW x 10
BW x 6 Legs static horizontal
BW x 3 LS H


Shoulder Press (machine) 6PM

3 plates x 10

6 x 10

9 x 10

12 x 3

11 x 5

10 x 5

9 x 7

8 x 10

7 x 10

6 x 12

Notes: Took my 1.5 scoops of Orange Creme Gluta-Tren with 1 scoop of Snake Fruit Con-Cret...The flavor was a great combo!

[lonniej]

Nice looking workouts Marty..

Good work on the pull ups and chins..

[storm1507]

Those compound lift supersets are looking good Bronze.

[Stncldsnake]

Finally back, great stuff BB!

[Bronzebird]

Nice looking workouts Marty..

Good work on the pull ups and chins..

These L's are starting to catch on with some lifters at work.

Those compound lift supersets are looking good Bronze.

Thanks Will, the bar is starting to feel a wee bit lighter again.

Finally back, great stuff BB!

Hi Snake, thanks bro!

Friday one arm db rows 11:15-11:30 am

50 x 10
65 x 10
85 x 8
100 x 5
85 x 8 (three reps were split second rest pause to reset off ground)
65 x 12 straight reps

Notes: I was without my sups today but ate a snack every hour to fuel me through a long day (5:30am-3pm). After work, then horse training this evening.

Snacks in between meals: Apple, bannana, Salmon in foil packet & Tapatio chips, Cheese/onion/bellpepper biscuits, Almonds, Arizona Raspberry tea.

Trying to bulk up so I can run again, I am still hoovering at 181-183 and trying for 187-190. Strength is still making progress so I'm happy with the direction the training is going.

[RyouBakua]

good job with the hundo row BulkinBird!

[Bronzebird]

good job with the hundo row BulkinBird!

Looking forward to hit 10 hundo reps soon for the one arm thousand pound set! ( just sounds good, lol)


Paddock Horse Shelter

Let's see, dug four holes 30 inches deep for a warm up.

Planted two 12 foot 4x6 poles and two 10 footers, made plum and back filled holes.

Marked plum lines and hung seven 12 foot 2 x 12's.

Lopped off vertical end cuts of roof risers.

Put the toys aways and spent four hours from start to finish.

Notes: Back, Triceps, and knees (ladder climbs) are feeling some doms.

I will hit a workout tonight and post in the AM.

[Bronzebird]

Warm up Press downs

30 x 10
40 x 10
50 x 10

Working sets

60 x 10 reps + 5 half reps with lockout squeeze

BW Dips x 10

60 x 10 reps + 5 half reps with lockout squeeze

BW Dips x 10

60 x 10 reps + 3 half reps with lockout squeeze

BW Dips x 8

60 x 10 reps + 3 half reps with lockout squeeze

BW Dips x 6

60 x 10 + 1 half rep with lockout squeeze (done)

Notes: One scoop of watermelon Con-Cret, One scoop of Snake Fruit Con-Cret, One scoop of Orange Creme Gluta-Tren, Shaken and not stirred in 16 ounces of water. Taste is good and look forward to another batch on Monday!

Saturday Project

Tia & Riley waiting for morning feed. Plenty of fall grass to munch on...

[Stncldsnake]

Great workout BB, great pic of the horses! Dying for another shot at a log for Con-crete,