ProMera Sports - Gluta Blast/Amino-Tren: AJ and Rjeezie's Licensed to Swole

[kylemnhn]

A little late but subbed!!

Good looking log!

hahahaha yea just a little late to the
group buddy !

[Rjeezie]

I actually like the 5am workout more than late night ones

[yakuzastyle]

I actually like the 5am workout more than late night ones

i agree. but i find myself real sleepy around 9:30

[lonniej]

hahahaha yea just a little late to the
group buddy !

Yeah. I apologize..I found these logs by going through the Sponsored Supplement Logs..Is there a link for this promo that I missed?

[ajdahlheimer]

Week 10
Day 4 (Cardio)

5k run (on treadmill)

Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).

[kylemnhn]

Week 10
Day 4 (Cardio)

5k run (on treadmill)

Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).

nice just a all cardio kind of day

[lonniej]

Week 10
Day 4 (Cardio)

5k run (on treadmill)

Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).

Nice cardio session!

[ajdahlheimer]

Week 10
Day 5 (secondary chest/ab day)

Pre-Workout: None

Decline Bench Press (barbell)
265x12
265x12
265x12

Close-grip Bench Press (barbell)
210x12
210x12
210x12

Leg raises (while hanging from pull-up bar)
3 sets of 20

Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

Time of workout: 25 minutes

[ajdahlheimer]

nice just a all cardio kind of day

2 per week, broseph.

[jwtiger69]

Week 10
Day 5 (secondary chest/ab day)

Pre-Workout: None

Decline Bench Press (barbell)
265x12
265x12
265x12

Close-grip Bench Press (barbell)
210x12
210x12
210x12

Leg raises (while hanging from pull-up bar)
3 sets of 20

Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

Time of workout: 25 minutes

I guess it was time for a quicky.... HEHEHEHE!

[Rjeezie]

Thursday - Back

Cardio
30 minute elliptical 

Wide grip Pull ups
10xBW
10xBW
6xBW+25
5xBW+25

V-Bar Rows
20x45
20x90
20x135

DB Incline Rows
10x65
10x70
8x80

Roman Chair Back extensions 
10xBW
10xBW
10xBW

Incline DB Curls
10x30
10x35
10x40

THoughts:
Was rushed for time... cuz I overslept! That 5am is rough!!! So I had to somewhat rush through the workout. Didn't get to finish out the Bi's... but oh well. Proud of the fact that though I'm cutting and losing strength, my pull-ups are relatively still there! Always struggled with those, so I'm glad. First time in forever I've done T-Bar rows. Felt decent.

Overall, decent back day.

2 scoops Tren, 2 scoops Gluta

[Rjeezie]

Friday - Legs & Shoulders

Cardio
30 minutes elliptical

Leg press
15x395
12x445
10x485
10x485
*Most since knee surgery!!!!

Lateral Power Steps SuperSet Shrugs
10xBW - 20x135
10xBW - 20x225
10xBW+25 - 15x315
10xBW +25 - 15x315

Leg Sled Shoulder Press
10x125
10x175
5x225

Giant Set: 1-Leg Standing Leg Curls, Barbell Step Ups, Plate Front Raises
10x35, 10x95, 10x45
10x45, 6x115, 10x45
10x55, 6x135, 10x45

DB Squat to Front and Lateral Raises
10x20
10x25
8x30

Core
8-minutes of non-stop core work

Thoughts:
Today was a tough workout. Very fast pace and lots of reps, intense, interval-like training. I loved it! I actually had 1 scoop of Gluta in the middle of the workout because it was definitely needed!

Weighed in this morning at 218! Lowest I've been since right before my wedding in 2008. Getting it slowly, and maintaining as much muscle/strength as possible. Feeling lighter and lighter on my feet/knees which was the whole purpose of the heavy winter cut! Loving it.... Got a little longer to go, and then I'll focus more on a maintenance body recomp....

Enjoy the weekend people!

[ajdahlheimer]

I guess it was time for a quicky.... HEHEHEHE!

Yeah, that quick 4th day of lifting is just something I added so I could "get me fix". I can't handle more than one day off of exercise I week or I go a little nuts.

[ajdahlheimer]

Week 10
Day 6 (Cardio)

5k run (on treadmill)

Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).

[Rjeezie]

Monday - Chest & Shoulders

Cardio
30 min elliptical

Bench Press
12x135
10x225
5x245
2x275
5x225
12X135

Giant Set: DB Press, DB Incline Press, DB Decline Press
10x50, 10x50, 10x50
10x50, 10x50, 6x60 - Failed at 7
10x50, 10x50, 6x60 - Failed at 7

DB Front Raises to Lateral Raises
10x20
10x25
6X30

DB Shoulder Press Superset with DB Shrugs
12x55 - 15x105
12x55 - 15x110
12x55 - 15x115

Low Cable Cross Flies
10x25
10x25
10x25


Thoughts:
Good workout this morning. I really hate not having a spotter on bench... I want to push out a few more reps but I know I will probably need a spot. Kinda sucks, but oh well. Feeling my strength declining now... figured the cutting has a lot to do with that. But still ok with it (other than ego!!!) because I've been dropping in weight and my knees feel pretty good. Light shoulder work to round it out...

Gonna try to get in another cardio session this evening with some core work. Gonna try to double up the next few days before Thanksgiving!

[yakuzastyle]

Thoughts:
Good workout this morning. I really hate not having a spotter on bench... I want to push out a few more reps but I know I will probably need a spot. Kinda sucks, but oh well. Feeling my strength declining now... figured the cutting has a lot to do with that. But still ok with it (other than ego!!!) because I've been dropping in weight and my knees feel pretty good. Light shoulder work to round it out...

Gonna try to get in another cardio session this evening with some core work. Gonna try to double up the next few days before Thanksgiving!

no one around in the morning to give you a spot?

[jwtiger69]

Yeah, that quick 4th day of lifting is just something I added so I could "get me fix". I can't handle more than one day off of exercise I week or I go a little nuts.

You are better than me right now! My training has been all over the place. My 6 month old is not a good sleeper and wakes up 4-5 times a night. I try to push myself to go most nights but that thoughts of sleep void that. I hope it gets better soon, I am starting to lose it on not having great sleep.

[Rjeezie]

no one around in the morning to give you a spot?

Well I went to a different/new gym this morning... I had somebody I never knew spot me before and they almost killed me!!! After that experience, I just said I won't ask strangers to spot me, haha. I probably could've asked, but just don't like it when I don't know how you spot. OCD I guess...

[ajdahlheimer]

Week 11
Day 1 (Shoulders/Biceps)

(Going to lay off of barbell OHP and dumbbell curls until my arm is right. Some kind of strain in my left bi. Those seem to be the only lifts that bother it for some reason).

Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)

Seated Military Press (dumbbell)
60x12
60x12
60x12

Standing barbell curls (EZ bar)
115x10
115x10
115x10

Upright Row (EZ bar)
180x10
180x10
180x10

Pull-ups
3 sets of 10

Trunk Rotators (with 45 pound plate)
3 sets of 50

Resistance Tube bands-Bent over row
3 sets of 15

Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

Time of workout: 1 hour

[brad23]

Well I went to a different/new gym this morning... I had somebody I never knew spot me before and they almost killed me!!! After that experience, I just said I won't ask strangers to spot me, haha. I probably could've asked, but just don't like it when I don't know how you spot. OCD I guess...

I feel ya brother. I have to watch the people workout to see if I want them to try and spot me, don't want someone inexperienced spotting me lol.

Week 11
Day 1 (Shoulders/Biceps)

(Going to lay off of barbell OHP and dumbbell curls until my arm is right. Some kind of strain in my left bi. Those seem to be the only lifts that bother it for some reason).

Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)

Seated Military Press (dumbbell)
60x12
60x12
60x12

Standing barbell curls (EZ bar)
115x10
115x10
115x10

Upright Row (EZ bar)
180x10
180x10
180x10

Pull-ups
3 sets of 10

Trunk Rotators (with 45 pound plate)
3 sets of 50

Resistance Tube bands-Bent over row
3 sets of 15

Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

Time of workout: 1 hour

Nice work even with the injury. May be the extra strain on the bicep when you turn the DB or do a curl where your palms remain flat during the lift? Just take it easy on those till it recovers.

[jwtiger69]

I feel ya brother. I have to watch the people workout to see if I want them to try and spot me, don't want someone inexperienced spotting me lol.



Nice work even with the injury. May be the extra strain on the bicep when you turn the DB or do a curl where your palms remain flat during the lift? Just take it easy on those till it recovers.

I do not ask for spots. Lucky for me I am weak right now so I do not lift that heavy! I had the same thing a while ago when it came to pressing anything over head. I am pretty sure it was bicep tendonitis. Took a few weeks to feel better after some rehab and extra work with my chiropractor.

[kylemnhn]

I do not ask for spots. Lucky for me I am weak right now so I do not lift that heavy! I had the same thing a while ago when it came to pressing anything over head. I am pretty sure it was bicep tendonitis. Took a few weeks to feel better after some rehab and extra work with my chiropractor.

i normally don't ask either unless its usually just watch me and if it looks like I'm gonna die come help

[jwtiger69]

i normally don't ask either unless its usually just watch me and if it looks like I'm gonna die come help

That is pretty funny....

[ajdahlheimer]

Week 11
Day 2 (Chest)

Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)

Flat Bench Press (barbell)
305x5
305x5
320x3
320x3


Flat Bench Press (dumbbell)
60x12
60x12
60x12

Incline Bench Press (barbell)
260x5
260x5
275x3
275x3

Incline Bench Press (dumbbell)
60x12
60x12
60x12

Dips
3 sets of 20

Raised push-ups
3 sets of 20

Weighted Decline sit-ups (with 45 pound plate)
3 sets of 25

Resistance Tube bands-Butterflies
3 sets of 15

Resistance Tube bands-Pulls
3 sets of 15 (each arm)

Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

Time of workout: 1 hour and 15 minutes

The arm injury is not affecting my bench. Thank God. Those 320x3's when up--no problem! I'll try to get a bench vid in the next couple weeks....

[lonniej]

Solid bench work AJ..

[ajdahlheimer]

Solid bench work AJ..

Thanks brah.

[ajdahlheimer]

Again, had to cut out a couple exercise that irritate my arm (lateral raises and front raises today). Sucks.

Week 11
Day 3 (Accessory Day)

Pre-Workout: ProMera Sports - Amino-Tren (2 scoops Blue Raspberry flavor)

Triceps Kickbacks (dumbbell)
45x10 (each arm)
45x10 (each arm)
45x10 (each arm)

Single arm tricep pulley
50x12 (each arm)
50x12 (each arm)
50x12 (each arm)

Shoulder shrugs (barbell)
275x15
275x15
275x15

Shoulder shrugs (dumbbell)
60x25
60x25
60x25

Pull-ups (hammer-grip)
3 sets of 10

Resistance Tube bands-Lateral raises
3 sets of 15

Resistance Tube bands-Behind head triceps extensions
3 sets of 15

Behind head triceps extensions (dumbbell)
60x15
60x15
60x15

Leg raises (while hanging from pull-up bar)
3 sets of 20

Post-workout: ProMera Sports - Gluta Blast (2 scoop Mandarin flavor)

Time of workout: 1 hour

[ajdahlheimer]

Week 11
Day 4 (Cardio)

Pre-Workout: None

5k run (on treadmill)

Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).

[ajdahlheimer]

Week 11
Day 5 (secondary chest/ab day)

Pre-Workout: None

Decline Bench Press (barbell)
265x12
265x12
265x12

Close-grip Bench Press (barbell)
210x12
210x12
210x12

Leg raises (while hanging from pull-up bar)
3 sets of 20

Post-workout: ProMera Sports - Gluta Blast (2 scoops Mandarin flavor)

Time of workout: 25 minutes

[Rjeezie]

Sucks...

Been sick since Monday night. Hit the whole family. Wife and girls had it first... then I got it... Really wanted to keep working out this week of Thanksgiving but I've been coughing my lungs out. I guess it's forcing myself to take a week is a good thing... but so annoyed when I get sick. I'm really hoping I'm be back good to go by Monday. I've been really out of it the last few days.