Kreate by Swole Sports Nutrition Log - Calisthenics/Bodylastics/DDP Yoga

[papi93]

I received a free bottle of Kreate by Swole Sports Nutrition from jkh25 in the mail last night: http://i748.photobucket.com/albums/x...ps409aa0a8.jpg Thank you Swole Sports Nutrition and your rep jkh25 for this opportunity.

Back in the 90's I used creatine monohydrate for strength and weight gain with a lot of success. As I have gotten older, creatine monohydrate has been harsh on my stomach and I have avoided it due to the stomach cramps. Swole Sports Nutrition's pH enhanced Kre-Alkalyn formula causes no stomach discomfort.

As far as macros go, I try to meet these ranges:
Fats
1-2g per kg of bodyweight

Protein
2.4-3g per kg bodyweight

Carbohydrates
4.5-6.5g per kg of bodyweight

My current supplementation...I am taking a multi-vitamin/mineral, fish oil, whey protein, melatonin for sleep, 4 capsules of Blue Star Nutraceuticals Blade (fat burner), 1 scoop of Controlled Labs Purple Wraath during workouts and SportsResearch Sweet Sweat (increases temperature in areas applied to midsection).

I weighed myself last night at 176lbs.

Kreate can be purchased at the bb.com store: http://www.bodybuilding.com/store/sw...on/kreate.html

[papi93]

Here is my current training cycle before starting Kreate:

Week 1

I took a full scoop of Purple Wraath and mixed it in my water bottle before beginning my workout.

7/8/14
Superset
Bodylastics Resisted Push Up 1 set 12 reps 23lbs.
3 sets 12 reps 23+5lbs.
1 set 10 reps 23+7lbs.
Bodylastics Alternating Biceps Curls 1 set 12 reps 23lbs.
2 sets 10 reps 23+5lbs.
2 sets 8 reps 23+7lbs.

Bodylastics Decline Resisted Push Up 2 sets 15 reps 5lbs.
2 sets 15 reps 7lbs.

Superset
Bodylastics Biceps Curls 5 sets 10 reps 23lbs.
Push Ups 5 sets 14 reps

DDP Yoga Double Black Diamond (65:52) to last 40:00 (Chicken Wing Stretch)

7/9/14
PVC Bodylastics Squats 1 set 20 reps 30lbs.
1 set 15 reps 30+13lbs.
1 set 12 reps 30+19lbs.
2 sets 10 reps 30+23lbs.

PVC Bodylastics Front Squats 1 set 20 reps 13lbs.
1 set 15 reps 19lbs.
1 set 12 reps 23lbs.
2 sets 6 reps 30lbs.

Superset
Sissy Squats 5 sets 10 reps bw
Bodylastics Good Mornings 5 sets 15 reps 30+13lbs.

PVC Bodylastics Standing Calf Raises 5 sets 15 reps 30+13lbs. w/ drop set (last set) for 1 set 20 reps 30lbs.

DDP Yoga Double Black Diamond (65:52) to last 19:34 (Supported Lunge)

[papi93]

Current training cycle before starting Kreate continued...

7/10/14
Superset
Bodylastics Supinated-Grip Lat Pulldowns 1 set 20 reps 30+30lbs.
1 set 15 reps 30+30+7lbs.
1 set 12 reps 30+30+13lbs.
2 sets 10 reps 30+30+19lbs.
Push Ups 4 sets 20 reps bw
1 set 16 reps bw

Bodylastics Seated Rows 4 sets 12 reps 30+23lbs.

Bodylastics Bent-Over One-Arm Rows 4 sets 12 reps 30lbs.

Supermans 4 sets 25,20,15,15 reps bw

DDP Yoga Double Black Diamond (65:52) to 0:00

7/11/14
Bodylastics Kneeling Ab Crunches with Ankle Straps 5 sets 30 reps 23lbs.

Ab Circuit
Sit Ups 1 set 15 reps bw
2 sets 12 reps bw
Flutter Kicks 3 sets 15 rep bw
Supine Leg Lifts 3 sets 15 reps bw
Tuck Crunch 3 sets 15 reps bw
Upper Body Russian Twist 3 sets 15 reps

DDP Yoga Red Hot Core (12:35) to 0:00

Sit Ups 1 set 9 reps bw
1 set 6 reps bw
Flutter Kicks 1 set 15 rep bw
Supine Leg Lifts 1 set 15 reps bw
Tuck Crunch 1 set 15 reps bw
Upper Body Russian Twist 1 set 15 reps bw

Day 1 of 3 capsules of Swole Sports Nutrition Kreate: After this workout I took my first three capsules of Kreate. No stomach discomfort at all!!!

[papi93]

I train at home and will never go back to the annoyances (waiting for equipment, douchebags who curl in a squat rack with 65lbs. for a half hour, idiots who stand right next to the dumbbell rack and do laterals...preventing you from getting a set of dumbbells, etc.) of training at a gym.

Some might be asking WTF is Bodylastics and DDP Yoga?

These are Bodylastics bands and the DVD's I use for DDP Yoga: http://s748.photobucket.com/user/pap...tml?sort=3&o=0

I have the Terrell Owens Bodylastics set. Here is their website: http://www.bodylastics.com/

DDP is a former professional wrestler that worked with a chiropractor to create DDP Yoga: http://ddpyoga.com/?gclid=COnts8q-vb8CFQQPaQodVWcAHQ

[jkh25]

Awesome log so far! Subbed!

[papi93]

Awesome log so far! Subbed!

Thanks. I will be updating it on a daily basis so you should see Kreate by Swole Sports Nutrition at the top at least once per day.

Yesterday was my last day with LG Sciences Form-XT: testosterone booster and estrogen blocker. I did not include it in my earlier supplementation list since the bottle would be finishing up.

[bucsdodgers]

I like the ka version more then creatine monohydrate. You can use less and get better results. How's the ddp yoga? I've seen it for years since I grew up watching wrestling.

[papi93]

I like the ka version more then creatine monohydrate. You can use less and get better results. How's the ddp yoga? I've seen it for years since I grew up watching wrestling.

I have never enjoyed stretching or doing cardio. As a result, I didn't do enough stretching and my cardio would usually involve martial arts or MMA workouts instead. Being a hamster on a treadmill is boring as hell for me.

While doing the poses, you squeeze all the muscles in your body as hard as you can to keep your heart rate up. My lower back was beginning to tighten up after all these years without stretching enough. Now it feels a lot better and I have better hamstring flexibility.

There are a lot of push ups but one can modify the workouts to incorporate planks instead for example...if you don't want it to interfere with your recovery from strength training sessions.

[papi93]

First workout after taking Kreate:

7/12/14
Pike Press – from floor 1 set 15 reps bw
1 set 12 reps bw
1 set 10 reps bw
1 set 10 reps bw
Pike Press- from elevated surface 1 set 8 reps bw
1 set 6 reps bw
Wall Handstand Push Up 1 set 1 rep bw -to-
Pike Press –from elevated surface 1 set 3 reps bw

Giant Set
Bodylastics Seated Shoulder Presses 1 set 15 reps 19lbs.
1 set 12 reps 19lbs.
1 set 10 reps 23lbs.
1 set 8 reps 23+5lbs.
Bodylastics Lateral Raises 1 set 15 reps 5lbs.
1 set 12 reps 5lbs.
1 set 10 reps 7lbs.
1 set 8 reps 7lbs.
Bodylastics Front Raises
1 set 15 reps 5lbs.
1 set 12 reps 5lbs.
1 set 10 reps 7lbs.
1 set 8 reps 7lbs.
Bodylastics Reverse Flyes 1 set 12 reps 5lbs.
1 set 10 reps 5lbs.
1 set 10 reps 5lbs.
1 set 8 reps 5lbs.

Bodylastics Shrugs 1 set 12 reps 30+30+13
1 set 10 reps 30+30+19
1 set 12 reps 30+30+23

DDP Yoga Energy (21:45) to 0:00

Again, no stomach discomfort after taking 3 capsules of Kreate before my workout. I really hammered my shoulders with volume with the Pike Presses and was surprised I could get a wall handstand push up after all those sets and reps. Compared to what I have done recently, the shoulder workout provided me with good strength and strength-endurance. A great start with Kreate!

[papi93]

I have been applying Sweat Sweat to my abs and wrapping a trimming belt around my waist during the Calisthenics/Bodylastics workout. After you take it off, water spills out. I do not wear the trimming belt during the DDP Yoga workouts so it would not restrict ROM at all (not sure if it would honestly). While prepping my food for the next day, I wear a sauna suit top and build up a sweat even further. As a result, I have been drinking coconut water to keep cramping away.

[papi93]

7/13/14

I took 3 capsules of Swole Sports Nutrition Kreate before my workout. The lactic acid buildup during this workout was quite intense and affected my strength levels later in the workout. Really enjoying the supplement so far and look forward to see if I improve on this workout next time around.

Bodylastics Resisted Triceps Push Ups 3 sets 15 reps 19lbs.

Superset
Bodylastics Lying Triceps Extensions 5 sets 15 reps 19lbs.
Bodylastics Triceps Kickbacks 3 sets 12 reps 23lbs.
2 sets 10 reps 23lbs.

Bodylastics Kneeling Overhead Triceps Extensions 1 set 15 reps 23lbs.
1 set 15 reps 23+5lbs.
2 sets 10 reps 30lbs.
1 set 9 reps 30lbs.
DDP Yoga Fat Burner (24:37) to 0:00

7/14/14 – Rest Day
3 capsules of Kreate

[papi93]

Three capsules of Kreate by Swole Sports Nutrition was taken before the workout.

7/15/14 - Week 2
Superset
Bodylastics Resisted Push Up 1 set 12 reps 23+5lbs.
4 sets 10 reps 30lbs.
Bodylastics Alternating Biceps Curls 1 set 12 reps 23+5lbs.
1 set 10 reps 23+7lbs.
3 sets 10 reps 30lbs.

Bodylastics Decline Push Ups 2 sets 15 reps 7lbs.
2 sets 15 reps 13lbs.

Superset
Bodylastics Biceps Curls 5 sets 12 reps 23lbs.
Push Ups 5 sets 16 reps bw

DDP Yoga Below the Belt (28:46) to 0:00

I was satisfied with the first half of my workout. Strength endurance went up on every exercise and every set. The second half of my workout, I made it through but felt fatigued and had to gut through the workout. The night before I did not sleep well so I chalk it up to that for now.

[papi93]

Yesterday, I started substituting unsweetened Almond milk for skim milk. I have adjusted my calories and protein requirements accordingly. I did this to see if it reduces any bloat/water retention that one can get from milk. Not sure if that is myth or fact. Time...and personal experience will tell.

[papi93]

7/16/14

Three capsules of Kreate taken before workout.

PVC Bodylastics Squats 1 set 20 reps 30+5lbs.
1 set 15 reps 30+19lbs.
1 set 12 reps 30+23+5lbs.
2 sets 10 reps 30+23+5lbs.

PVC Bodylastics Front Squats 1 set 20 reps 19lbs.
1 set 15 reps 23lbs.
1 set 12 reps 23+5lbs.
2 sets 10 reps 30lbs.

Sissy Squats 5 sets 12 reps bw

Bodylastics Good Mornings 5 sets 15 reps 30+19lbs.

PVC Bodylastics Standing Calf Raises 4 sets 15 reps 30+19lbs. w/ drop set (last set) for 1 set 20 reps 30+5lbs.

DDP Yoga Diamond Cutter (50:00) to last 22:00 (Side Plank 1)

A significant strength boost on the last two sets of front squats compared to last week (extra four reps on each set). Leg workout is already getting tough with how hard I am pushing it. Next week should really be a test of mental toughness. Kreate has definitely been easy on my stomach and has given me no issues in that regard. Got a couple more workouts to go before finishing my first week on Kreate.

[papi93]

7/17/14

3 capsules of Kreate were taken before the workout.

Superset
Bodylastics Supinated-Grip Lat Pulldowns 1 set 20 reps 30+30+5lbs.
1 set 15 reps 30+30+13lbs.
1 set 12 reps 30+30+19lbs.
2 sets 10 reps 30+30+23lbs.
Bodylastics Push Ups 5 sets 20 reps 5lbs.

Bodylastics Seated Rows 4 sets 12 reps 30+30lbs.

Bodylastics Bent-Over One-Arm Rows 4 sets 12 reps 30+5lbs.

Supermans 4 sets 25,20,15,15 reps 2lb. ankle weight on each leg

DDP Yoga Diamond Cutter (50:00) to 0:00

A very good back workout that surprised me a little how much easier it was than the last two days of working out. Nice to not have to drag yourself into the second half of your workout. One more workout to go before I start my second week of Kreate. So far so good. Won a promo and will start taking DAA to help recover faster from workouts. If everything goes according to plan (no outside interference), this is going to be a hell of a four week cycle.

[papi93]

7/18/14

Three capsules of Kreate were taken before the workout.

Bodylastics Kneeling Ab Crunches with Ankle Straps 5 sets 30 reps 30+5lbs.

Ab Circuit
Sit Ups 1 set 18 reps bw
2 sets 13 reps bw
2 sets 8 reps bw
Flutter Kicks 3 sets 20 reps bw
Supine Leg Lifts 3 sets 20 reps bw
Tuck Crunch 3 sets 20 reps bw
Upper Body Russian Twist 3 sets 20 reps

DDP Yoga Wakeup (10:15) to 0:00

Made a mistake in the resistance on Kneeling Ab Crunches and went from a 23 band & 5 band to a 30 band & 5 band. At first I was wondering whey the resistance seemed so much more than last week. After I got through the 30 reps, I went back to my log and saw my mistake. Since I made it through 30 reps, I decided to keep the resistance that I was using. Very good ab workout. Sit Ups are the hardest since I do them without an anchor for the feet to use less hip flexor involvement.

I have been using Sports Research Sweet Sweat and applying it to the abs to increase temperature in that area. It really gets a sweat going but it is messy and has been a bit of chore to apply every workout. Kind of glad I finished the can. In regards to Kreate, strength is definitely up to be able to make a big jump on Kneeling Ab Crunches like that. The difference between a 23 band and 30 band is very noticeable to those that have used Bodylastics bands.

That concludes Week 1 of Kreate!

[ebunch12]

Sorry, a little late on this one, but nice looking log going on! In

[papi93]

Sorry, a little late on this one, but nice looking log going on! In

Thanks for stopping by. I will have nothing but good things to say about Kreate in my store review at the end of the log.

[papi93]

7/19/14

3 capsules of Kreate were consumed before the workout.

Pike Press – from elevated surface 1 set 15 reps bw
1 set 12 reps bw
1 set 10 reps bw
1 set 10 reps bw
Handstand Push Up 2 sets 2 reps bw
Pike Press –from elevated surface 1 set 10 reps bw

Giant Set
Bodylastics Seated Shoulder Presses 1 set 15 reps 23lbs.
1 set 12 reps 23lbs.
1 set 9 reps 23+5lbs.
1 set 8 reps 30lbs. (partials – bottom of ROM)
Bodylastics Lateral Raises 1 set 15 reps 7lbs.
1 set 12 reps 7lbs.
1 set 10 reps 13lbs.
1 set 8 reps 13lbs.
Bodylastics Front Raises 1 set 15 reps 7lbs.
1 set 12 reps 7lbs.
1 set 10 reps 13lbs.
1 set 8 reps 13lbs.
Bodylastics Reverse Flyes 1 set 15 reps 7lbs. (hard)
1 set 12 reps 7lbs. (hard)
1 set 10 reps 7lbs.
1 set 8 reps 7lbs.

Bodylastics Shrugs 1 set 12 reps 30+30+23+5
2 sets 10 reps 30+30+23+5

DDP Yoga Standup (30:16) to 0:00

This is the official start of my second week on Kreate. My strength was dramatically improved on Pike Presses from an elevated surface and made some good progress on Wall Handstand Push Ups. Shocked to see the strength increase on lateral raises and front raises since even small jumps on these exercises are an improvement. Big strength jump in shrugs as well. Very happy with my results from Kreate so far...and no stomach discomfort. Pouring sweat during DDP Yoga and downed a coconut water to avoid cramping.

Diet was thrown off a little last night. Wife wanted to go to a Mexican restaurant so I had some added calories with a Huevos A La Mexicana meal: scrambled eggs, rice, and refried beans/cheese. Drank water and avoided the chips & salsa appetizer before the meal.

[papi93]

Week 1 & 2 Comparisons:

7/12/14 - Week 1
Pike Press – from floor 1 set 15 reps bw
1 set 12 reps bw
1 set 10 reps bw
1 set 10 reps bw
Pike Press- from elevated surface 1 set 8 reps bw
1 set 6 reps bw
Wall Handstand Push Up 1 set 1 rep bw -to-
Pike Press –from elevated surface 1 set 3 reps bw

Giant Set
Bodylastics Seated Shoulder Presses 1 set 15 reps 19lbs.
1 set 12 reps 19lbs.
1 set 10 reps 23lbs.
1 set 8 reps 23+5lbs.
Bodylastics Lateral Raises 1 set 15 reps 5lbs.
1 set 12 reps 5lbs.
1 set 10 reps 7lbs.
1 set 8 reps 7lbs.
Bodylastics Front Raises
1 set 15 reps 5lbs.
1 set 12 reps 5lbs.
1 set 10 reps 7lbs.
1 set 8 reps 7lbs.
Bodylastics Reverse Flyes 1 set 12 reps 5lbs.
1 set 10 reps 5lbs.
1 set 10 reps 5lbs.
1 set 8 reps 5lbs.

Bodylastics Shrugs 1 set 12 reps 30+30+13
1 set 10 reps 30+30+19
1 set 12 reps 30+30+23

7/19/14 - Week 2

Pike Press – from elevated surface 1 set 15 reps bw
1 set 12 reps bw
1 set 10 reps bw
1 set 10 reps bw
Handstand Push Up 2 sets 2 reps bw
Pike Press –from elevated surface 1 set 10 reps bw

Giant Set
Bodylastics Seated Shoulder Presses 1 set 15 reps 23lbs.
1 set 12 reps 23lbs.
1 set 9 reps 23+5lbs.
1 set 8 reps 30lbs. (partials – bottom of ROM)
Bodylastics Lateral Raises 1 set 15 reps 7lbs.
1 set 12 reps 7lbs.
1 set 10 reps 13lbs.
1 set 8 reps 13lbs.
Bodylastics Front Raises 1 set 15 reps 7lbs.
1 set 12 reps 7lbs.
1 set 10 reps 13lbs.
1 set 8 reps 13lbs.
Bodylastics Reverse Flyes 1 set 15 reps 7lbs. (hard)
1 set 12 reps 7lbs. (hard)
1 set 10 reps 7lbs.
1 set 8 reps 7lbs.

Bodylastics Shrugs 1 set 12 reps 30+30+23+5
2 sets 10 reps 30+30+23+5

[jkh25]

Great to see those strength increases!

[papi93]

Great to see those strength increases!

So motivated to train extra hard, that I am sleeping better. Normally, if I do not take a melatonin, I will lay in bed an hour or two before finally falling asleep. Last night, without a sleep aid, it was about 10 to 15 minutes and I was out. A very deep sleep as well.

[RedSoxBrah]

This DDP stuff is pretty cool. When did you start implementing it into your training?

[Curl Master]

This DDP stuff is pretty cool. When did you start implementing it into your training?

He got me started on it for cardio (lower impact) / stretching and I did it for my summer cut with a sauna suit on. Buckets of sweat.

[papi93]

This DDP stuff is pretty cool. When did you start implementing it into your training?

7/31/12 - My first DDP Yoga workout - Energy.

My back was feeling pretty stiff in the mornings and I have never been flexible so I gave it a try. Sometimes, I will mix in some Rodney Yee power yoga for a change.

[RedSoxBrah]

7/31/12 - My first DDP Yoga workout - Energy.

My back was feeling pretty stiff in the mornings and I have never been flexible so I gave it a try. Sometimes, I will mix in some Rodney Yee power yoga for a change.

Sounds like something I need.

Is this where I should be looking?: http://ddpyoga.com/

[papi93]

Sounds like something I need.

Is this where I should be looking?: http://ddpyoga.com/

Yep. I have packs 1 and 2. I also have the DDP Yoga Extreme DVD but it was not as professionally done as the first two. It is like he rented an MMA gym for a day and shot the DVD. Packs 1 and 2 are very well done.

[mongochuy]

Great stuff so far!

I train at home and will never go back to the annoyances (waiting for equipment, douchebags who curl in a squat rack with 65lbs. for a half hour, idiots who stand right next to the dumbbell rack and do laterals...preventing you from getting a set of dumbbells, etc.) of training at a gym.

I can relate to this so much! I've had to sneak for some dumbbells a time or two while someone is doing the lat raises right in front

[papi93]

7/20/14

I took 3 capsules of Swole Sports Nutrition Kreate before my workout.

Bodylastics Resisted Triceps Push Ups 3 sets 15 reps 23lbs.

Superset
Bodylastics Lying Triceps Extensions 5 sets 15 reps 23lbs.
Bodylastics Triceps Kickbacks 5 sets 12 reps 23+5lbs.

Bodylastics Kneeling Overhead Triceps Extensions 5 set 15 reps 30lbs.

DDP Yoga Strength Builder (38:11) to 0:00

My strength was up noticeably from my last triceps workout and strength endurance was up as well as I wasn't done in by lactic acid buildup this time. Very strong workout and got a good pump going in the triceps. I was thinking about dividing DDP Yoga Strength Builder in have but I made it through the whole workout. When you triceps are prefatigued, it get be really difficult to hold some of the upper body strength poses (side plank 1 with leg lifted, etc.). Finished soaking wet and slammed a coconut water. Going to enjoy my one day off from working out during the week of this cycle.

7/21/14 – Rest Day
3 capsules of Kreate

[papi93]

Week 1 & 2 Comparisons:

7/13/14 - Week 1

Bodylastics Resisted Triceps Push Ups 3 sets 15 reps 19lbs.

Superset
Bodylastics Lying Triceps Extensions 5 sets 15 reps 19lbs.
Bodylastics Triceps Kickbacks 3 sets 12 reps 23lbs.
2 sets 10 reps 23lbs.

Bodylastics Kneeling Overhead Triceps Extensions 1 set 15 reps 23lbs.
1 set 15 reps 23+5lbs.
2 sets 10 reps 30lbs.
1 set 9 reps 30lbs.

7/20/14 - Week 2

Bodylastics Resisted Triceps Push Ups 3 sets 15 reps 23lbs.

Superset
Bodylastics Lying Triceps Extensions 5 sets 15 reps 23lbs.
Bodylastics Triceps Kickbacks 5 sets 12 reps 23+5lbs.

Bodylastics Kneeling Overhead Triceps Extensions 5 set 15 reps 30lbs.