Promera Sports-(Beta-Cret/Con-Cret): James' strength training log

[JamesW129]

very good workout today despite my injury

by the way I've been taking 1.5 scoops of the beta-cret for preworkout and 5g of creatine. If I don't specify, assume I took that dose. Preworkout giving me really nice focus I am liking this product a lot

I only get pain when I move my shoulder joint, but if its stable , like in the bench press, I can function just fine.

Also I am switching to a 4 day split upper volume / lower volume / upper intensity / lower intensity

Today is upper volume day (yesterday was supposed to be lower volume day)


Bench
bar x 10
135 x 5
185 x 5
205 x 3
225 x 2
245 x 1
257.5 x 5 x 5

Tried to do rows to get some pulling volume in but it caused excruciating pain...so no more of that for a bit

[jwtiger69]

Just doing a drive by! Looking good in here. If you get a chance can you bump this thread: http://forum.bodybuilding.com/showth...hp?t=163709511

[yakuzastyle]

****ed myself up today

Went to my uni gym for the first time in a year. They had the same model squat racks as my usual gym, so I set the hooks/uprights to the normal setting. I didn't realize that the squat rack was elevated 1-2 inches off the ground though....so on set 4 of my squats I missed the uprights, but thought I cleared them, and let go of the bar. It slid down my back and I awkwardly caught it and somehow got it back up on the hooks...I think I tore something under my rear delt...it looks to be something near the teres minor area.


Squats
bar x 10
135 x 5
225 x 3
265 x 2
275 x 1
295 x 1
315 x 1
325 x 5,5,5,5...and racking this set is where I injured myself

Hamstring curls
5 x 10


going to have to go see a doctor about this

ouch.

[wishiwasdivin]

I don't think its a full blown tear, because now after I've taken 1g ibuprofen and iced it, I can move it around just fine without much pain.

Thanks for the concern mate

Like the new avi NO HOMO. Glad to hear it's better

[JamesW129]

Just doing a drive by! Looking good in here. If you get a chance can you bump this thread: http://forum.bodybuilding.com/showth...hp?t=163709511

will do

ouch.

Thankfully it felt a lot better the next few days. Had my chiropractor pound at it with some of his devices, and he gave me these eletrostatic patches that cause the muscle to twitch around voluntarily. Its clear that its just a strain. Its always been a problem area but its a bitch to find a way to dig into the muscle to get relief...

Like the new avi NO HOMO. Glad to hear it's better

Yeah I'm glad too. Thanks

[JamesW129]

9-8-14 Texas Method Intensity Day

Squat
bar x 10
135 x 5
225 x 3
265 x 2
275 x 1
295 x 1
315 x 1
345 x 1
375 x 1
395 x 3,1 - Didn't get 2 sets of 3, but I'm happy I got the first. Form was really good. Going to switch to 5 singles next intensity day.

Bench
bar x 10
135 x 5
185 x 5
205 x 3
225 x 2
245 x 1
265 x 1
280 x 3,3 - Form was sloppy as hell, couldn't get a good arch so it kind of threw everything off. Still a PR

Deadlift
135 x 2
225 x 2
315 x 1
365 x 1
405 x 1
445 x 1
475 x 1 - tied my current PR but this was easy as hell...I forgot to chalk my hands though and it almost slipped out at the top

took off belt and did a back off set and focused on driving through my heels...hamstrings were smoked from this
355 x 5

Row machine
3x10

Ham curls
3x10


Pain wasn't too bad today, only flared up on squats a little bit.

[jwtiger69]

9-8-14 Texas Method Intensity Day

Squat
bar x 10
135 x 5
225 x 3
265 x 2
275 x 1
295 x 1
315 x 1
345 x 1
375 x 1
395 x 3,1 - Didn't get 2 sets of 3, but I'm happy I got the first. Form was really good. Going to switch to 5 singles next intensity day.

Bench
bar x 10
135 x 5
185 x 5
205 x 3
225 x 2
245 x 1
265 x 1
280 x 3,3 - Form was sloppy as hell, couldn't get a good arch so it kind of threw everything off. Still a PR

Deadlift
135 x 2
225 x 2
315 x 1
365 x 1
405 x 1
445 x 1
475 x 1 - tied my current PR but this was easy as hell...I forgot to chalk my hands though and it almost slipped out at the top

Row machine
3x10

Ham curls
3x10


Pain wasn't too bad today, only flared up on squats a little bit.

Strong everything!!! That is super impressive... I am now leaving feeling really weak.

[yakuzastyle]

Thankfully it felt a lot better the next few days. Had my chiropractor pound at it with some of his devices, and he gave me these eletrostatic patches that cause the muscle to twitch around voluntarily. Its clear that its just a strain. Its always been a problem area but its a bitch to find a way to dig into the muscle to get relief...

i've had my fair share of electric stimulation therapy.

[JamesW129]

9-11-14 random workout

I am going to be rotating my schedule to fit better with classes so while I wait for next weeks programming to start I hit the gym and did what I felt like.


OHP
bar x 10
95 x 5
115 x 3
135 x 1
155 x 1
175 x 1 PR
190 x 1 PR

Its been a very long time since I've tested max OHP lol, my old PR was 170lb. 190 wasn't even near my max but this movement aggravates my strain so I had to stop here

Bench
bar x 10
135 x 5
185 x 5
205 x 3
225 x 1
245 x 3,3,3,3,3

Rows
3 x 10

Curls
3 x 8

[yakuzastyle]

Strong pressing! Congrats on the PR's!

[JamesW129]

Strong pressing! Congrats on the PR's!

Thanks I appreciate it.

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Today I had a lower body day

Squat
bar x 10
135 x 5
225 x 3
265 x 2
275 x 1
295 x 1
315 x 1
325 x 5 x 5

Ham curls
5 x 10

Rows
3 x 10

I will be starting an upper body / lower body texas method split, starting on sunday with upper body volume day.

[JamesW129]

9-14 Texas Method Upper Volume Day

bench
bar x 15
135 x 8
185 x 5
205 x 3
225 x 2
245 x 1
260 x 5 x 5

Rows
5 x 10

Reverse fly machine
5 x 10

Side laterals
3 x 10

Curls
2 x 10

[yakuzastyle]

i just noticed you from Wisconsin...damn packers!

[JamesW129]

i just noticed you from Wisconsin...damn packers!

Bahaha what a come back last game.



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9-15-14 Texas Method Lower Volume day

Sqwatz
bar x 10
135 x 5
225 x 3
265 x 2
275 x 1
add belt
295 x 1
315 x 1
335 x 5 x 5 - Not too difficult. I added +10lb since last volume day since I deloaded volume day from 355lb, so I might make 1 or 2 10lb jumps in the next few weeks to catch back up..

I did notice a weakness though. On the 5th rep of every set it seems my core gives out. Like as if I can't brace into my belt very hard. I feel my core strength is good but I guess I have poor muscular endurance in that area? This happens way before going out of breath overall. I think I will start adding core exercises to my lower body days.

Ham curls
5 x 10

Rows
3 x 10

das it mane

[yakuzastyle]

Bahaha what a come back last game.

i had a feeling my jets wouldn't be able to hold the lead with rodgers at the helm.

[jwtiger69]

i had a feeling my jets wouldn't be able to hold the lead with rodgers at the helm.

Hmm... niners fan here (not happy) but that was a good game.

[JamesW129]

So I went to the orthopedist a few days ago and he figured that my problem was some swelling that may be pinching a nerve in my cervical spine area. He gave me a prescription anti-inflammatory and WOW I feel like magic. I have never felt pain free in the area like this in 2 years... (the area between my right scapula/spine)


9-18-14 Texas Method Upper Intensity Day

Bench
bar x 15
135 x 10
185 x 5
205 x 3
225 x 2
245 x 1
265 x 1
282.5 x 3,3 - PR. These were sloppy as hell but very glad I got this.

OHP
bar x 10
95 x 5
115 x 5
135 x 8,5,5 - These were pretty tough after benching...but these felt so good no pain whatsoever

Rows
3 x 10

Curls
2 x 10

[yakuzastyle]

drugs are the best

nice job on the bench PR.

[JamesW129]

9-19-14 Texas Method Lower Intensity day

Was short on time because of a job interview I had after

Squats
bar x 10
135 x 5
225 x 3
275 x 2
315 x 1
345 x 1
375 x 1
400 x 1,1,1,1,1 - the 4th and 5th were grinders

Deadlift
225 x 5
315 x 2
405 x 1
445 x 1
480 x 1 - PR. This was the slowest deadlift of my life. It was probably 5 or 6 seconds long lol

backoff set without belt
365 x 5

Did one set of ham curls then had to go

[JamesW129]

9-21-14 Texas Method Upper Volume day

Almost out of the preworkout , I'm a stim junkie so I have been using usually 2 scoops when I use it each time lol

Bench
bar x 15
135 x 10
185 x 5
205 x 3
225 x 2
245 x 1
260 x 5,5,5,5,5 Same weight as last week beause I forgot my 1.25 microplates at the other gym in my locker. Made up for it with an extra backoff set. Very tough sets, but it was a tiny bit easier than last week, so there is progress.

Row machine, super-set with reverse fly machine
5 x 10

Curls super-set with lateral raises
2 x 10

[MetFan]

Awesome lifts in here bud.

Congrats on all the PR's.

[yakuzastyle]

did you flex them muscles to get the job?

[wishiwasdivin]

Progress nothing but progress here, Congrats on those PR's James

[JamesW129]

Awesome lifts in here bud.

Congrats on all the PR's.

Thank you bro.

did you flex them muscles to get the job?

Haha yes! but it was a phone interview....

Progress nothing but progress here, Congrats on those PR's James

Thanks. I am so used to hitting PRs every week I have to tone it down and get used to putting the work in.

[JamesW129]

9-22-14 Texas Method Lower Volume day

Squats
135 x 10
225 x 5
275 x 3
295 x 1
315 x 1
335 x 1
340 x 5,5,5,5,5 Right elbow has been acting up on squats lately...elbows have never been an issue for me so I'm not sure what the cause is yet

Ham curls
4 x 10

Leg raises
3 x 15

Curls
2 x 10

[yakuzastyle]

Strong squatting!

you think you be able to hit your squat goal of 450?

[jwtiger69]

9-22-14 Texas Method Lower Volume day

Squats
135 x 10
225 x 5
275 x 3
295 x 1
315 x 1
335 x 1
340 x 5,5,5,5,5 Right elbow has been acting up on squats lately...elbows have never been an issue for me so I'm not sure what the cause is yet

Ham curls
4 x 10

Leg raises
3 x 15

Curls
2 x 10

Strong ass squats!

[JamesW129]

Strong squatting!

you think you be able to hit your squat goal of 450?

I bet I could hit it in wraps right now. Raw, I think I am few months away yet.

Strong ass squats!

Thanks man

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9-25-14 Texas Method Upper Intensity day

Bench
bar x 20
135 x 10
185 x 5
205 x 3
225 x 2
245 x 1
265 x 1
285 x 3,3 - PR

OHP
bar x 10
95 x 5
115 x 3
135 x 1
155 x 1
175 x 1
185 x 1 wrist wraps, no belt.
135 x 5,5,5 easy

Row machine
4 x 10

Hammer Curls 40lb
3 x 11

Side raises 25lb
2 x 10

I am in love with this upper lower split. Allows me to give it my best, rather than me being tired from squats and under performing on everything after it

[JamesW129]

9-26-14 Texas Method Lower Intensity day

Honestly walking into the gym I felt so-so, didn't expect much out of this workout but I had an amazing session, just goes to show how true the quote "how you feel is a lie" is

Squat
bar x 10
135 x 10
225 x 4
275 x 2
295 x 1
315 x 1
345 x 1
365 x 1
385 x 1
405 x 1,1,1,1,1 - 4 plates for work sets finally!! I got the 4th set on flim I will post it at the bottom

Deadlifts
bar x 10
135 x 5
225 x 3
315 x 2
365 x 1
405 x 1
455 x 1
485 x 1 PR - This was ****ing easy. My form was absolutely flawless. I locked my lats, got a huge breath of air into my belly, pulled the slack out of the bar...it just flew up. Last week 480 x 1 was a grinder, just goes to show how much technique effect the lift.

Leg raises
2 x 10

Pullups
2 x 10

Curls
3 x 10

GHR
1 x 10
1 x 8
these are hard


Here is the 4th set of 405 x 1 squat:

[JamesW129]

9-29-14 Texas Method Upper Volume day

Bench
bar x 20
135 x 10
185 x 5
205 x 3
225 x 2
245 x 1
265 x 5,5,5,5,5 got the first set on flim

Row machine
3 x 10

Reverse fly machine
3 x 10

Tricep ext
2 x 10

Curls
2 x 15

farmers walks


video of the first working set of bench: