Cret-Training with ProMera Stacks

[Bronzebird]

Welcome to Cret-Trainers



where results is PROGRESS








If you would like to be coached for success, send me a PM and we will discuss a plan of action.

[Bronzebird]

Cardio on the first day of fall, 5k running with my dog. Runkeeper is a free app!

[DeBaie]

grats on PR.
Will watch horse video now..!!
*edit* wish I lived on farm..

[Bronzebird]

grats on PR.
Will watch horse video now..!!
*edit* wish I lived on farm..

Thanks DB, The PR OH Press was done on May 2, 2012 12:05 PM. The vid is an example of more to come and part of a "HOW To" for some new lifters that will be joining Cret-Nation.

My horse wanted me to tell you "hay"...




Notes: I opened up my Bill Starr 5x5 template 9-23-2012 and plugged in some numbers. I dropped my starting loads in the calculator as I have lost some strength over the summer and Running ability improved. I'm working on balancing the running, now that my cardio is up to par. I had the GXT stress test done September 14th as part of my final exam "learning experience" for my ISSA Personal Trainer Certification. I passed the GXT in the "average 20 year old" conditioning, and the ISSA test score of 87%. Knowing that our hearts can take the beaten of getting that "second wind" is important at this stage of life, pushing harder!

If anyone needs help on becoming a fitness trainer. I'm always available to share my enthusiasm to be successful.

I have one limitation in ROM in my left hip from a snapped femoral neck 14 years ago (driver side T-Bone on my left side, ribs too...). It is asymmetrical and I have to work around the new angle of articulation. I'm posting this for a reference for anyone recovering from reconstructive surgery, life does get better, and better if you work smart and happy RUNNING!


Universal flat bench press (not 5x5 but baseline)

3PM (no free weights available)

6 plates x 10
8 plates x 10
11 plates x 5
10 plates x 5
9 plates x 6
8 plates x 8
7 plates x 12 (finishers)

Bent Over Barbell Rows (5x5 modified with finishers)

6PM

105 x 5
125 x 5
140 x 5
155 x 5
175 x 5
135 x 10 (finishers)

Barbell Squats

8:30 PM

105 x 5
120 x 5
135 x 5
155 x 3
135 x 4 (numbers should improve quickly for parallel squats)

[Bronzebird]

Since this is a scheduled rest day in the 5x5, I thought I would hit the biceps as the program schedules biceps once a week on Thursday.

Follow link and read "the plan". Look at the bottom of the page for the MicroSoft Excel Template with calculator program....
http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm


Single Dumbell Alternating Curls

20 x 10 left arm then right arm

25 x 10 (no rest, just switch bells and go)

30 x 8

25 x 8

20 x 10

30 x 5

25 x 5

20 x 10

30 x 4

25 x 5

20 x 10

Notes: My stack is simple...I mix one scoop of Con-Cret, one scoop of Beta-Cret in 12 ounces of water 30 minutes before workout and in between meals. One scoop of Gluta-Tren post workout. For those that workout for one hour or more Gluta-Tren can be used as an Intra-workout supplement for refueling.

We will be having some new flavors of Con-Cret coming out, does anyone know what they are? I smell a new Promo Brewing....

[Stncldsnake]

In!!

[RyouBakua]

first page

[llahhsoj]

Sup Bronze? Congrats on becoming certified!

[Bronzebird]

In!!

first page

Sup Bronze? Congrats on becoming certified!

Thanks for your support!

We should be having a few more Cret-Trainers joining our Cret-Community! I'm looking forward to seeing the next Promo busting out soon with some new product flavors...any ideas on what they may be?


Notes: Today was a "Jump In" routine with some lifters hitting it and getting it! (no 5x5 today)

Seated Overhead Press

2 sets @ 90 x 10

2 sets @ 110 x 8

2 sets @ 130 x 6, last 2 reps assisted

2 sets @ 110 x 8, last 3 reps assisted

2 sets @ 110 x 6, last rep assisted


Front Delt Cable Raises and Trap Shrugs

Super Sets (alternating arms then shrugs)

2 plates x 8 reps ---> 230 x 15

2 plates x 8 reps ---> 250 x 15

2 plates x 8 reps ---> 270 x 15

2 plates x 8 reps ---> 310 x 10

2 plates x 8 reps ---> 250 x 15

2 plates x 8 reps ---> 230 x 15

2 plates x 8 reps ---> 230 x 10

Supplement timing:
Dinner at 4:30.

Took my single scoops of Con-Cret & Beta-Cret with 12 ounces of water at 5:45.

Gluta-Tren post workout 7pm.

Protein Shake taken 20 minutes post workout.

Two boiled eggs with Tapatio sauce at 8:30.

Cottage Cheese at 10pm when I got off work.

[Stncldsnake]

Nice shoulder session!! New flavor guess - strawberry/banana..

[bamazav]

I am in.

Hoping to take my recertification test this next week. Gonna add a Senior Fitness Instructor certification also. Most of the people I work with are senior citizens.

[Bronzebird]

I am in.

Hoping to take my recertification test this next week. Gonna add a Senior Fitness Instructor certification also. Most of the people I work with are senior citizens.

Welcome to Cret-Trainers

Very good, Bama! Your Summer promo journal was outstanding with detailed logging of your 5x5 program

PM sent!

[Bronzebird]

Today was a busy day at the correctional facility and I did not get a chance to use the free weight gym. Using the machines was a good workout as an alternative to getting the muscles taxed.

Lat pulled down wide tapper bar

6PM

100 x 10 (short rest periods of 60 seconds)

120 x 10

140 x 10

160 x 10

180 x 1

170 x 5

160 x 6

150 x 7

140 x 10


Squat Sled and Reverse Crunch/Hypers Super set

9PM


112 x 10 ---> 100 x 10

160 x 10 ---> 140 x 10

208 x 10 ---> 170 x 15

230 x 10 ---> 170 x 10

Notes: Workouts felt good a good burn and pump.

[Bronzebird]

Got time to hit the free weights!

Dead Lift Load and go plate changes

8:30PM

135 x 5

185 x 5

205 x 5

230 x 5



Body Weight Dips 60 second rest periods

20 reps

15 reps

10 reps

5 reps (50 reps felt great and short rest is brutal)

[Stncldsnake]

Great session's Bronze!!

[bamazav]

First day back after a Walk away



Warmups included:
Foam rolling - I am now a fan
Inversion
bike
light stretching

WORKING SETS

Good Mornings
10 x 45
10 x 65
10 x 95

Stepups - 2 stairs
3 x 10 x BW

Leg Extensions
3 x 10 x 70

Flat Bench
5 x 45
5 x 95
5 x 115
5 x 135
5 x 135
PUMP SETS
10 x 8 x 65

Chest Supported BB Rows
3 x 8 x 65

Glass OHP - Plate Weight Only
10 x 20
10 x 50
10 x 50

WG Pullups
2
3
2
3

NOTES
I did a lot of studying over the past few days, trying to figure out how best to proceed with training and work around back issues. I have discovered that I am really tight through my hamstrings and glutes which, coupled with too much sitting (driving and study) contributes to a pelvic tilt that most likely is contributing to the pain. I have started a regimen of inversions, foam rolling, tennis ball rolling of target points and my glutes and hams and increasing my enzyme and water intake. While it has only been a few days, I am beginning to see some progress. That said, I will still be working around the back for the foreseeable future. That work will involve more hamstring and glute emphasis, as there are uber tight. I had DOMS from last Wednesday's Good Mornings for days afterward.

Good Mornings - slow, controlled and focused on working the hams not bending the back.
Step ups - I need to find a good step. I am not ready for the bench yet, I need to get a little looser first
Leg Extensions - I picked up a near new Nautilus bench off of Craigslist yesterday. It took a set or two to get used to a new set up. The new set up hits my legs differently and better than my previous extension set up.
Bench Press - It is amazing what a difference a decent bench can make. Realized after the fact that I did not do my usual shoulder prep. Need to remember next time. Since I have not lifted in a week, I did not go for the new PR today.
Chest Supported BB Rows - Had a real difficult time trying to figure out how to set up to get maximum ROM. Not happy with anything I tried. I have a few different ideas to play with in coming days. Will probably make use of Kroc Rows, while I am trying to figure this out.
Glass OHP - Again the new bench made a great difference. Felt good.
WG Pullups - I haven't done these in a week. I was tired going into them and had little gas

All in all, I am pleased with today's session, it was a good start to a new beginning.

[Bronzebird]

Great session's Bronze!!

Thanks, headed to your NEW log to see the progress!

First day back after a Walk away



Warmups included:
Foam rolling - I am now a fan
Inversion
bike
light stretching

WORKING SETS

Good Mornings
10 x 45
10 x 65
10 x 95

Stepups - 2 stairs
3 x 10 x BW

Leg Extensions
3 x 10 x 70

Flat Bench
5 x 45
5 x 95
5 x 115
5 x 135
5 x 135
PUMP SETS
10 x 8 x 65

Chest Supported BB Rows
3 x 8 x 65

Glass OHP - Plate Weight Only
10 x 20
10 x 50
10 x 50

WG Pullups
2
3
2
3

NOTES
I did a lot of studying over the past few days, trying to figure out how best to proceed with training and work around back issues. I have discovered that I am really tight through my hamstrings and glutes which, coupled with too much sitting (driving and study) contributes to a pelvic tilt that most likely is contributing to the pain. I have started a regimen of inversions, foam rolling, tennis ball rolling of target points and my glutes and hams and increasing my enzyme and water intake. While it has only been a few days, I am beginning to see some progress. That said, I will still be working around the back for the foreseeable future. That work will involve more hamstring and glute emphasis, as there are uber tight. I had DOMS from last Wednesday's Good Mornings for days afterward.

Good Mornings - slow, controlled and focused on working the hams not bending the back.
Step ups - I need to find a good step. I am not ready for the bench yet, I need to get a little looser first
Leg Extensions - I picked up a near new Nautilus bench off of Craigslist yesterday. It took a set or two to get used to a new set up. The new set up hits my legs differently and better than my previous extension set up.
Bench Press - It is amazing what a difference a decent bench can make. Realized after the fact that I did not do my usual shoulder prep. Need to remember next time. Since I have not lifted in a week, I did not go for the new PR today.
Chest Supported BB Rows - Had a real difficult time trying to figure out how to set up to get maximum ROM. Not happy with anything I tried. I have a few different ideas to play with in coming days. Will probably make use of Kroc Rows, while I am trying to figure this out.
Glass OHP - Again the new bench made a great difference. Felt good.
WG Pullups - I haven't done these in a week. I was tired going into them and had little gas

All in all, I am pleased with today's session, it was a good start to a new beginning.

Hi BAMA, Excellent detailed notes on your goals to improve training with new or different equipment and technique. I am a big fan of one armed db rows done on a bench for stability and back support. Are you recovering from an injury?

[Bronzebird]

Silver Creek Falls horseback riding today from 1:15 to 3:20...Did a a 3.5 hour trail ride in two hours. My calves, quads, traps, lower back, and glutes are feeling tired. Horses are loving the cooler weather.

Tomorrow (Saturday) I have another horse to "train"...

[storm1507]

Nice to see you have started another log Bronze. I look forward to all the pics and vids.

[bamazav]

Thanks, headed to your NEW log to see the progress!



Hi BAMA, Excellent detailed notes on your goals to improve training with new or different equipment and technique. I am a big fan of one armed db rows done on a bench for stability and back support. Are you recovering from an injury?

I had back surgery in 1996. This summer I spent too much time driving and sitting and irritated the stew out of my back which is showing with a deep pain in my left hip. While a pain in the butt, literally, it is actually a good sign that the surgery is still holding. There is no numbness, sciatica or foot drop. I am now reconfiguring my training to alleviate back compression and strengthen my hamstrings and glutes. I have a little bit of an anterior pelvic tilt, which stresses the back. Strengthening the hams and glutes will help this issue.

[lonniej]

Good looking log Marty..I'm in..

[Bronzebird]

Nice to see you have started another log Bronze. I look forward to all the pics and vids.

Hi Will, I look forward to more trainers hanging out in here and submit applications for our next promo, soon to be announced...Thanks for your support!

I had back surgery in 1996. This summer I spent too much time driving and sitting and irritated the stew out of my back which is showing with a deep pain in my left hip. While a pain in the butt, literally, it is actually a good sign that the surgery is still holding. There is no numbness, sciatica or foot drop. I am now reconfiguring my training to alleviate back compression and strengthen my hamstrings and glutes. I have a little bit of an anterior pelvic tilt, which stresses the back. Strengthening the hams and glutes will help this issue.

Very good on the recovery training.

I had surgery 14 years ago and still working on incresing strength and flexability in my reconstructed femural neck. I have exceeded the medical team's prognosis recovery. And pushing harder for stronger bones and connective tissue.

Keep at it BAMA!

Good looking log Marty..I'm in..

Glad to see my running mentor in here... (Road Warriors)

Yep, I passed my GXT (graded stress test) Aug, 14th with flying colors. Ready to push harder in local races, now that "I Know" the heart and lungs are up for the challenge.

[Bronzebird]

I got my horse loose shoe fixed at 9am and off to the hills for a second day of weekend riding. At the end of the day, everyone is safe and ready for dinner!

Snacking on peanuts and baked potato nuggets on the trail, met my hunger needs and I had lots of water with me.

The vid is not the best quality and is my first open bridge crossing on this horse...you never know what might happen?


Notes: No doms today from Fri & Sat for a total of 5 hours in the saddle. Upper body is ready for a workout tonight, back and chest.

[conradcrow]

hello hello

[bamazav]

McCallum Hybrid with back work around

This was a good day!

Warmup
5 minutes bike
inversion
lunges
Shoulder rotations and Scarecrows
Tube routine

THE WORK

RDL
10 x 45
10 x 95
10 x 95

Front Squats with Arms Crossed
5 x 95
5 x 115
3 x 5 x 125

Inversions SS Lying Leg Curls
10 x 35
10 x 35
10 x 35

Behind the Neck Presses
5 x 95
5 x 115
3 x 5 x 125
PUMP SETS
10 x 8 x 75

Kroc Rows
3 x 10 x 50

Pushups
3 x 10 x BW

NOTES
I have focused the past five or six days on my hip, hamstrings and glutes. Purchased a foam roller, the best $15 investment I have made. I increased my water intake and my proteolytic enzymes. I can't single any one thing out, but going into the Dog House this morning I was feeling the best I have felt since the beginning of the summer. Still, I am going to take it slow and work around the back for the foreseeable future. I will be spending more time with the hamstrings and glutes and will be working in some ab work to try to alleviate the effects of my pelvic tilt.

RDL - My lumbar muscles are good and strong, as I have spent a lot of time on them over the past few years. My hamstrings are weak, as I have not spent much time on them. Started light and slow. Focused on keeping good form and control. My goal was to work the hamstrings not burnout the back.

Front Squats - Lightened up a bit, but wanted to work the entire leg today. Was able to go deep with no discomfort at all. I was ready to celebrate after these.

Inversion/ Leg Curl Superset - decompress the back and hit the hamstrings a little more. Again started light to get used to new set up and to focus on hitting hamstrings over just doing the exercise.

BHNP - These felt great. The pump sets nearly killed me. I was not sure I could get through the last few sets.

Kroc Rows - Felt good. Started light, been a while since I have done these. Kept back in position. I am feeling these a bit

Push ups - Wanted to do something to hit chest and triceps but wasn't sure I had bench in me. Half way through these, I was not sure I had these in me either. Arms were gassed.

I am very pleased with today. I feel like I have figured my back issues out and am quickly making progress toward getting back right. I look forward to Wednesday and seeing if the new purchase will be of any use.

I had hoped to take my recertification test today, not sure if that is going to happen. Just when I think things are lightening up, the schedule gets crazy again.

[Bronzebird]

hello hello

E'low buddy from the north, thanks for stopping bye the log.

McCallum Hybrid with back work around

This was a good day!

Warmup
5 minutes bike
inversion
lunges
Shoulder rotations and Scarecrows
Tube routine

THE WORK

RDL
10 x 45
10 x 95
10 x 95

Front Squats with Arms Crossed
5 x 95
5 x 115
3 x 5 x 125

Inversions SS Lying Leg Curls
10 x 35
10 x 35
10 x 35

Behind the Neck Presses
5 x 95
5 x 115
3 x 5 x 125
PUMP SETS
10 x 8 x 75

Kroc Rows
3 x 10 x 50

Pushups
3 x 10 x BW

NOTES
I have focused the past five or six days on my hip, hamstrings and glutes. Purchased a foam roller, the best $15 investment I have made. I increased my water intake and my proteolytic enzymes. I can't single any one thing out, but going into the Dog House this morning I was feeling the best I have felt since the beginning of the summer. Still, I am going to take it slow and work around the back for the foreseeable future. I will be spending more time with the hamstrings and glutes and will be working in some ab work to try to alleviate the effects of my pelvic tilt.

RDL - My lumbar muscles are good and strong, as I have spent a lot of time on them over the past few years. My hamstrings are weak, as I have not spent much time on them. Started light and slow. Focused on keeping good form and control. My goal was to work the hamstrings not burnout the back.

Front Squats - Lightened up a bit, but wanted to work the entire leg today. Was able to go deep with no discomfort at all. I was ready to celebrate after these.

Inversion/ Leg Curl Superset - decompress the back and hit the hamstrings a little more. Again started light to get used to new set up and to focus on hitting hamstrings over just doing the exercise.

BHNP - These felt great. The pump sets nearly killed me. I was not sure I could get through the last few sets.

Kroc Rows - Felt good. Started light, been a while since I have done these. Kept back in position. I am feeling these a bit

Push ups - Wanted to do something to hit chest and triceps but wasn't sure I had bench in me. Half way through these, I was not sure I had these in me either. Arms were gassed.

I am very pleased with today. I feel like I have figured my back issues out and am quickly making progress toward getting back right. I look forward to Wednesday and seeing if the new purchase will be of any use.

I had hoped to take my recertification test today, not sure if that is going to happen. Just when I think things are lightening up, the schedule gets crazy again.

Very cool Bama, the testing will get done all in good time...Helluva workout buddy

[Bronzebird]

Watermelon and Fruit Punch!



Vid should be up at 3 pm, the tube is running slow today....

[Stncldsnake]

Nice review, wish I had some Crete to try, a little jealous BB.

[bamazav]

Test taken, passed. I need to work a little bit on my kinesiology, but did pretty good for not studying last night. Will study a bit more before I take my Certified Senior trainer cert.

[Bronzebird]

Test taken, passed. I need to work a little bit on my kinesiology, but did pretty good for not studying last night. Will study a bit more before I take my Certified Senior trainer cert.

Great job passing the CPT recertification. And going for additional Senior cert is jelly.