First off THANK YOU to PROMERA and Tyler who put me on TEAM LEGEND!!! I am a little late with my start due to an unexpected move but im in the new house and internet is up and running!!! I droped a few... like 10lbs over the last month due to stress and with that my lifts have dropped as well. I will be taking 2 scoops of CON-CRET mixed with 2 scoops of PUMP preworkout and 2scoops CON-CRET post workout. With that I will get about a 2 week run out of this. I will hit it HEAVY & HARD while loading up on the calories... Time to bulk!!!
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09-03-2014, 04:52 PM #1
- Join Date: Nov 2012
- Location: Portland, Oregon, United States
- Posts: 1,934
- Rep Power: 3561
Promera Sports-( Pump Etrem)/(Con-Cret): Quik to get back my gains Log
USPLA Oregon 220lb Submasters raw record holder for Bench,Squat,Deadlift and overall total lbs.
UPA Oregon 220lb submasters Bench only, masters 242lb push pull and full meet record holder.
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09-03-2014, 04:53 PM #2
- Join Date: Nov 2012
- Location: Portland, Oregon, United States
- Posts: 1,934
- Rep Power: 3561
I started on Monday after being M.I.A. from the gym for over a week... I felt extremely weak while doin my lifts so I cut it short...
Ass to the grass NO BELT
Set 1 : 225.0x6
Set 2 : 290.0x6
Set 3 : 290.0x6
Set 4 : 150.0x10 (5sec pauses at the bottom)
Set 5 : 150.0x10 (5sec pauses at the bottom)
Barbell Front Squat NOBELT
Set 1 : 135.0x10 (5sec pauses at the bottom)
Set 2 : 135.0x8 (5sec pauses at the bottom)
Barbell Deadlift NO BELT OR STRAPS
Set 1 : 225.0x6
Set 2 : 345.0x3 (15 sec break and start set 3)
Set 3 : 345.0x3
Set 4 : 350.0x3
Leverage Machine High Row
Set 1 : 95.0x15
Set 2 : 120.0x10
Set 3 : 120.0x12
Cable Seated Row
Set 1 : 165.0x15
Set 2 : 99.0x20
Wide Grip Lat Pulldown
Set 1 : 88.0x15
SUPERSETTED WITH...
Wide Grip Pulldown Behind The Neck
Set 1 : 88.0x15
Hope with a lil more food and rest tomorrows will be a lot better!!!USPLA Oregon 220lb Submasters raw record holder for Bench,Squat,Deadlift and overall total lbs.
UPA Oregon 220lb submasters Bench only, masters 242lb push pull and full meet record holder.
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09-03-2014, 09:04 PM #3
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09-03-2014, 09:55 PM #4
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09-07-2014, 07:13 PM #5
- Join Date: Nov 2012
- Location: Portland, Oregon, United States
- Posts: 1,934
- Rep Power: 3561
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09-07-2014, 07:21 PM #6
- Join Date: Nov 2012
- Location: Portland, Oregon, United States
- Posts: 1,934
- Rep Power: 3561
ok between un packing, work and everything ive still managed to hit the gym... time for a few updates!!!
WED Kill chest day...
Barbell Bench Press
Set 1 : 185.0x12
Set 2 : 225.0x6
Set 3 : 255.0x3
Set 4 : 275.0x1
Barbell Close Grip Bench Press
Set 1 : 135.0x15
Set 2 : 205.0x4
Barbell Decline Bench Press
Set 1 : 152.0x12
Set 2 : 152.0x13
Set 3 : 152.0x10
Smith Machine Incline Bench Press
Set 1 : 102.0x17
Smith Machine Incline Bench Press
Set 1 : 162.0x5 (drop setted burnout)
Set 2 : 112.0x6
Set 3 : 62.0x10
Smith Machine Bicep Curl
Set 1 : 62.0x15
Set 2 : 102.0x10
Set 3 : 97.0x12
Barbell Preacher Curl
Set 1 : 120.0x8
Set 2 : 120.0x6
for my pre I took...
2 scoops of Pump and 2 scoops of Con-Cret
Post I took another scoop of Con-Cret...
Chest was feelin it and a pump from hell!!!USPLA Oregon 220lb Submasters raw record holder for Bench,Squat,Deadlift and overall total lbs.
UPA Oregon 220lb submasters Bench only, masters 242lb push pull and full meet record holder.
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09-07-2014, 07:28 PM #7
- Join Date: Nov 2012
- Location: Portland, Oregon, United States
- Posts: 1,934
- Rep Power: 3561
Fri I wanted to work some shoulders...
Dumbbell Lateral Raise
Set 1 : 25.0x15
Set 2 : 25.0x15
Set 3 : 25.0x15
SUPER SETTED WITH....
Dumbbell Front Two Raise
Set 1 : 15.0x15
Set 2 : 15.0x15
Set 3 : 15.0x15
Barbell Shrug
Set 1 : 135.0x15
Set 2 : 135.0x15
Set 3 : 185.0x15
Set 4 : 185.0x15
Cable Rope Face Pull
Set 1 : 49.5x25
Set 2 : 49.5x25
Machine Reverse Flyes
Set 1 : 50.0x15
Set 2 : 50.0x15
Set 3 : 50.0x15
Set 4 : 50.0x15
Leverage Machine High Row
Set 1 : 75.0x15
Set 2 : 50.0x15
Set 3 : 50.0x15
Machine Shoulder Press
Set 1 : 65.0x15
Set 2 : 70.0x15
for my pre I took...
2 scoops of Pump and 2 scoops of Con-Cret
Post I took another scoop of Con-Cret...
Traps were on fire!!!USPLA Oregon 220lb Submasters raw record holder for Bench,Squat,Deadlift and overall total lbs.
UPA Oregon 220lb submasters Bench only, masters 242lb push pull and full meet record holder.
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09-07-2014, 07:35 PM #8
- Join Date: Nov 2012
- Location: Portland, Oregon, United States
- Posts: 1,934
- Rep Power: 3561
Sat morning I went and killed legs but... no phone to track it so I guess it didn't really happen right...lol
for my pre I took...
2 scoops of Pump and 2 scoops of Con-Cret
Post I took another scoop of Con-Cret...
Sat night was bored so went and hit some chest and arms also...
Barbell Bench Press
Set 1 : 185.0x10
Set 2 : 225.0x7
Set 3 : 255.0x5
Set 4 : 135.0x15
Barbell Incline Bench Press
Set 1 : 135.0x10
Set 2 : 135.0x8
Leverage Decline Chest Press
Set 1 : 141.0x5
Set 2 : 96.0x15
Cable Cross Over
Set 1 : 35.0x15
Set 2 : 25.0x25
Butterfly
Set 1 : 40.0x25
Set 2 : 60.0x25
Dumbbell Incline Bench Press
Set 1 : 60.0x8
Set 2 : 60.0x10
Barbell Preacher Curl
Set 1 : 75.0x15
Set 2 : 75.0x15
Set 3 : 75.0x15
Dumbbell Cross Body Hammer Curl
Set 1 : 35.0x15
Set 2 : 35.0x15
Cable Rope Hammer Curls
Set 1 : 60.0x30
Set 2 : 60.0x30
Smith Machine Incline Tricep Extension
Set 1 : 82.0x15
Set 2 : 82.0x15
Smith Machine Bicep Curl
Set 1 : 62.0x15
Set 2 : 62.0x15
Triceps Pushdown V Bar
Set 1 : 40.0x30
Set 2 : 40.0x30
Since it was 9pm I didn't take pump... just 1 scoop of Con-Cret to tell my body to GO!!!USPLA Oregon 220lb Submasters raw record holder for Bench,Squat,Deadlift and overall total lbs.
UPA Oregon 220lb submasters Bench only, masters 242lb push pull and full meet record holder.
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09-13-2014, 10:37 AM #9
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09-14-2014, 09:53 PM #10
- Join Date: Nov 2012
- Location: Portland, Oregon, United States
- Posts: 1,934
- Rep Power: 3561
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09-15-2014, 10:36 PM #11
- Join Date: Nov 2012
- Location: Portland, Oregon, United States
- Posts: 1,934
- Rep Power: 3561
Here was Fridays sessions...
Morning Arms,
Barbell Preacher Curl
Set 1 : 80.0x15
Set 2 : 80.0x15
Set 3 : 80.0x15
Smith Machine Bicep Curl
Set 1 : 62.0x20
Set 2 : 62.0x15
Cable Rope Triceps Pushdown
Set 1 : 44.0x20
Set 2 : 44.0x20
Dumbbell Cross Body Hammer Curl
Set 1 : 35.0x15
Set 2 : 35.0x15
Dumbbell Incline Triceps Extension
Set 1 : 20.0x30
Set 2 : 20.0x30
Dumbbell Incline Hammer Curls
Set 1 : 20.0x20
Set 2 : 20.0x20
Set 3 : 20.0x20
2 scoops of Pump and 2 scoops of Con-Cret
Post I took another scoop of Con-Cret...
Fri late night leg session
Ass to the grass
Set 1 : 135.0x10
Set 2 : 185.0x10
Set 3 : 295.0x6
Leg Extensions
Set 1 : 120.0x10
Set 2 : 120.0x10
Set 3 : 120.0x20
Seated Leg Curl
Set 1 : 110.0x15
Set 2 : 200.0x10
Set 3 : 205.0x10
Leg Press
Set 1 : 410.0x20
Set 2 : 320.0x20
Set 3 : 230.0x10
Set 4 : 140.0x20
Didn't wanna overdue it so only half the serving for night session...
1 scoop of Pump and 1 scoop of Con-Cret
Even though it was my second session and a second dose it still pumped up the job!!!USPLA Oregon 220lb Submasters raw record holder for Bench,Squat,Deadlift and overall total lbs.
UPA Oregon 220lb submasters Bench only, masters 242lb push pull and full meet record holder.
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09-15-2014, 10:44 PM #12
- Join Date: Nov 2012
- Location: Portland, Oregon, United States
- Posts: 1,934
- Rep Power: 3561
Sat "destroying the delts day"!!!
Dumbbell Arnold Press
Set 1 : 50.0x15
Set 2 : 50.0x15
Set 3 : 50.0x15
Dumbbell Seated Bent Over Reverse Fly
Set 1 : 20.0x15
Set 2 : 20.0x15
SUPERSETTED WITH...
Dumbbell Seated Side Lateral Raise
Set 1 : 20.0x10
Set 2 : 20.0x10
Smith Machine Shoulder Press
Set 1 : 62.0x15
Set 2 : 112.0x11
Set 3 : 112.0x9
Smith Machine Shrug
Set 1 : 152.0x15
Set 2 : 152.0x15
Set 3 : 202.0x15
Set 4 : 202.0x15
Reverse leverage shoulder press
Set 1 : 40.0x30
Set 2 : 40.0x30
Machine Deltoid Raise
Set 1 : 30.0x30
Set 2 : 30.0x30
Barbell Up Right Row
Set 1 : 50.0x30
Set 2 : 60.0x20
Set 3 : 90.0x15
Cable Rope Face Pull
Set 1 : 49.5x25
Set 2 : 49.5x25
Dumbbell Reverse Flyes
Set 1 : 20.0x15
Set 2 : 20.0x15
2 scoops of Pump and 2 scoops of Con-Cret
Post I took another scoop of Con-Cret...
Feeling good, loving the pump and lookin a bit bigger...USPLA Oregon 220lb Submasters raw record holder for Bench,Squat,Deadlift and overall total lbs.
UPA Oregon 220lb submasters Bench only, masters 242lb push pull and full meet record holder.
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09-15-2014, 10:52 PM #13
- Join Date: Nov 2012
- Location: Portland, Oregon, United States
- Posts: 1,934
- Rep Power: 3561
Sunday felt like pumping up my arms so...
Barbell Preacher Curl
Set 1 : 100.0x15
Set 2 : 100.0x15
Set 3 : 100.0x15
Dumbbell Cross Body Hammer Curl
Set 1 : 35.0x20
Set 2 : 35.0x20
Dumbbell Incline Triceps Extension
Set 1 : 20.0x30
Set 2 : 20.0x30
Set 3 : 20.0x30
Dumbbell Incline Hammer Curls
Set 1 : 25.0x20
Set 2 : 25.0x20
Set 3 : 25.0x20
Cable Rope Triceps Pushdown
Set 1 : 44.0x25
Set 2 : 44.0x20
Cable One Arm Tricep Extension
Set 1 : 22.0x15
Set 2 : 22.0x25
Cable One Arm Tricep Pushdown
Set 1 : 22.0x20
Set 2 : 22.0x20
Smith Machine Bicep Curl
Set 1 : 62.0x15
Set 2 : 62.0x20
Set 3 : 62.0x15
Set 4 : 62.0x15
Smith Machine Incline Tricep Extension
Set 1 : 62.0x15
Set 2 : 62.0x15
Set 3 : 102.0x6
Set 4 : 62.0x8
Barbell Reverse Curl
Set 1 : 40.0x30
Set 2 : 40.0x30
Dip Machine
Set 1 : 60.0x30
Set 2 : 80.0x30
2 scoops of Pump and 2 scoops of Con-Cret
Post I took another scoop of Con-Cret...
ARMS WERE ABOUT TO EXPLODE!!! I measured before taking pre... 16.25 in... after 16.75!!! Half inch of pump, Wish it would stay a bit longer...lolUSPLA Oregon 220lb Submasters raw record holder for Bench,Squat,Deadlift and overall total lbs.
UPA Oregon 220lb submasters Bench only, masters 242lb push pull and full meet record holder.
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09-15-2014, 11:03 PM #14
- Join Date: Nov 2012
- Location: Portland, Oregon, United States
- Posts: 1,934
- Rep Power: 3561
Started the BLUEPRINT program today and...
CHEST/BACK...
Barbell Bench Press
Set 1 : 135.0x30
Set 2 : 185.0x11
Set 3 : 195.0x9
Set 4 : 205.0x8
Set 5 : 225.0x6
Barbell Incline Bench Press
Set 1 : 95.0x30
Set 2 : 115.0x12
Set 3 : 125.0x10
Set 4 : 140.0x8
Set 5 : 165x5
Dumbbell Fly
Set 1 : 25.0x30
Set 2 : 45.0x12
Set 3 : 50.0x10
Set 4 : 55.0x8
Set 5 : 60.0x6
Dumbbell overhead extensions
Set 1 : 25.0x30
Set 2 : 45.0x12
Set 3 : 50.0x10
Set 4 : 55.0x8
Set 5 : 60.0x6
Barbell Bent Over Row
Set 1 : 70.0x30
Set 2 : 140.0x12
Set 3 : 160.0x10
Set 4 : 180.0x8
Set 5 : 200.0x8
SUPERSETTED WITH...
Dumbbell Bent Over Row
Set 1 : 25.0x30
Set 2 : 35.0x12
Set 3 : 35.0x10
Set 4 : 35.0x8
Set 5 : 35.0x8
2 scoops of Pump and 2 scoops of Con-Cret
Post I took another scoop of Con-Cret...
Weighed myself today and Im almost back up to 200lbs... I should break it in the next few days!!!USPLA Oregon 220lb Submasters raw record holder for Bench,Squat,Deadlift and overall total lbs.
UPA Oregon 220lb submasters Bench only, masters 242lb push pull and full meet record holder.
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09-21-2014, 06:01 PM #15
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