ProMera Con-Cret/Beta-Cret~Sabrina and Hobbes-We pick stuff up and put it down

[lonniej]

Nice work..Great job on the bike..

Have a great weekend!!

[wishiwasdivin]

Nice job on the cardio ham.

[thehobbes]

Nice work..Great job on the bike..

Have a great weekend!!

Nice job on the cardio ham.

Thanks guys!

[thehobbes]

CHEST/TRI

SUPPS:
PRE: ANIMAL Rage 1.5 scoops
INTRA: Con-Cret 1.5 scoops
POST: none

LOCATION: Home gym
BODY WEIGHT: 169

WARMUP:
-Foam Rolling with Spike 5min
-Arm circles of peace
-Cuban Press
-BW squats

CHEST:
Bench Press:
wu
45x15
75x10
105x8
135x5
150x3
165x1

work
175x1
175x1
175x1
175x1
175x1
175x1
165x2
165x2
165x2
165x2

back off sets
155x6
155x5
135x10




TRI:
CGBP:
*wrist warps
115x11
125x8
135x6

RC WORK:
External Rotations with plates:
10s x 17
10s x 17
10s x 17

External Rotations with Red bands:
1x17
1x17

CARDIO:
Bike: 15min, Circuit 1, Level 4, 4.6 miles

OTHER PREHAB:
-Stretching 30min
-Foam Rolling with Spike on wall 5min


Awesome bench press day! Held out for a long time with the 175 singles and was pleased to get some other high weight sets after that too. Felt smooth today. I'm very comfortable handling 175lb now. Also my new ANIMAL shirts kick ass, sooo comfy. Another successful week with heavy lifts and another lb down in the wt loss.

The Con-Cret Creatine is running lowwww. I've been taking it for around a month now and am doing some huge workouts with tons of sets, prehab, cardio, and just generally LONG workouts. I am doing a lot more work now with the creatine than I did previously, and my strength is holding up on the heavy sets very well. I've found it to be a valuable supplement and would like to continue taking it regularly.

As far as some fitness goals for right now I'd like to get down to around 162-163 body weight. I've been very happy at that wt in the past, and looked pretty jacked in tank tops in summer. My strength and endurance never dropped off at all through this cut so I'm fine continuing it for another month or so. I'll keep working on my squat, bench, DL and improving form and technique.

[lschepis]

CHEST/TRI

SUPPS:
PRE: ANIMAL Rage 1.5 scoops
INTRA: Con-Cret 1.5 scoops
POST: none

LOCATION: Home gym
BODY WEIGHT: 169

WARMUP:
-Foam Rolling with Spike 5min
-Arm circles of peace
-Cuban Press
-BW squats

CHEST:
Bench Press:
wu
45x15
75x10
105x8
135x5
150x3
165x1

work
175x1
175x1
175x1
175x1
175x1
175x1
165x2
165x2
165x2
165x2

back off sets
155x6
155x5
135x10




TRI:
CGBP:
*wrist warps
115x11
125x8
135x6

RC WORK:
External Rotations with plates:
10s x 17
10s x 17
10s x 17

External Rotations with Red bands:
1x17
1x17

CARDIO:
Bike: 15min, Circuit 1, Level 4, 4.6 miles

OTHER PREHAB:
-Stretching 30min
-Foam Rolling with Spike on wall 5min


Awesome bench press day! Held out for a long time with the 175 singles and was pleased to get some other high weight sets after that too. Felt smooth today. I'm very comfortable handling 175lb now. Also my new ANIMAL shirts kick ass, sooo comfy. Another successful week with heavy lifts and another lb down in the wt loss.

The Con-Cret Creatine is running lowwww. I've been taking it for around a month now and am doing some huge workouts with tons of sets, prehab, cardio, and just generally LONG workouts. I am doing a lot more work now with the creatine than I did previously, and my strength is holding up on the heavy sets very well. I've found it to be a valuable supplement and would like to continue taking it regularly.

As far as some fitness goals for right now I'd like to get down to around 162-163 body weight. I've been very happy at that wt in the past, and looked pretty jacked in tank tops in summer. My strength and endurance never dropped off at all through this cut so I'm fine continuing it for another month or so. I'll keep working on my squat, bench, DL and improving form and technique.

Damn Ham, lovin those quantity 175 singles! So exciting when u can boss around a weight that before u could only eek out a single. I've been down weight all this year and still increasing my weights so I know how that's a confidence builder. Other times it's gotten into my head that it can't be done but sometimes the will wins over the brain.

Ur getting well over your body weight on the bench...that's a big hurdle!

Happy Easter girls!

[mvd546]

Strong benching with all those 175lb singles!! Hope you have a good Easter!

[JohnButz]

Awesome benching and I love the shirt!

[ProudArmyWife87]

CHEST/TRI

SUPPS:
PRE: ANIMAL Rage 1.5 scoops
INTRA: Con-Cret 1.5 scoops
POST: none

LOCATION: Home gym
BODY WEIGHT: 169

WARMUP:
-Foam Rolling with Spike 5min
-Arm circles of peace
-Cuban Press
-BW squats

CHEST:
Bench Press:
wu
45x15
75x10
105x8
135x5
150x3
165x1

work
175x1
175x1
175x1
175x1
175x1
175x1
165x2
165x2
165x2
165x2

back off sets
155x6
155x5
135x10
.

Girl, you're my idol! That's some serious weight!!! Happy Easter.

[thehobbes]

Damn Ham, lovin those quantity 175 singles! So exciting when u can boss around a weight that before u could only eek out a single. I've been down weight all this year and still increasing my weights so I know how that's a confidence builder. Other times it's gotten into my head that it can't be done but sometimes the will wins over the brain.

Ur getting well over your body weight on the bench...that's a big hurdle!

Happy Easter girls!

Yep, I rarely would even go to 175 for one set/rep before. Doing a bunch of singles now it's like 175 for one, yeah no prob, I got that for sure, and then do it over and over again. I'm hoping to break 200 at some point.

Strong benching with all those 175lb singles!! Hope you have a good Easter!

Thanks Matt!

Awesome benching and I love the shirt!

Thanks! I got a bunch of stuff from the ANIMAL site when they put up their Arnold stuff for sale, so comfy and fits so well, I love this stuff.

Girl, you're my idol! That's some serious weight!!! Happy Easter.

Haha, thanks Proud! Bench with the aggression of 1,000 angry suns!

[thehobbes]

SQUAT DAY

SUPPS:
PRE: ANIMAL Rage 1.5 scoops
INTRA: Con-Cret 1.5 scoops
POST: none

LOCATION: Home gym
BODY WEIGHT: 169

WARMUP:
-Foam Rolling with Spike 5min
-Arm circles of peace
-BW squats

LEGS:
Squat:
45x10
95x8
135x6
165x4
*belt
195x3
215x3
225x3
235x3
235x3
225x3




CARDIO:
Bike: 30min, Course 1, Level 6, 10.1 miles

OTHER PREHAB:
-Stretching 30min
-Foam Rolling with Spike on wall 5min


Squats went pretty well today. Once I got to the heavier sets and locked in a good stance I was fine, solid triples. Thursday I struggled hard with my squat day, today was very smooth and on point.

[lonniej]

Nice work!!

Week 2 Giveaway!!!

Best Lift

Show us a video (youtube or social media post) of your best lift for a chance to win....


Con-Cret Gym Towel

3-in-1 Shaker Cup



Winner(s) to be selected on Friday, April 1.

[thehobbes]

^^^Oh hey I'm all in for that!

[thehobbes]

BACK/BICEPS

SUPPS:
PRE: ANIMAL Rage 1.5 scoops
INTRA: none
POST: Con-Cret 1.5 scoops

LOCATION: Lifetime Fitness
BODY WEIGHT: 169

WARMUP:
-Foam Rolling with Spike 5min
-Arm circles of peace
-BW squats

BACK:
Pull Ups:
bw x 6
bw x 5
bw x 5
bw x 5
bw x 4
bw x 4

Lat Pulldown:
100x10
115x8
130x6
140x5
130x7
120x7

DB Rows:
55s x 8
65s x 7
70s x 6
70s x 6
70s x 6
55s x 11

HS Row:
1pps x 10
1.5pps x 7
2pps x 5
2pps x 6
2pps x 5
1.5pps x 8

Face Pulls:
35 x 15
50 x 10
57.5 x 7
57.5 x 7
50 x 9
50 x 8

BICEPS:
DB Curls:
22.5s x 14
25s x 11
22.5s x 12

OTHER PREHAB:
-Sauna 15min


Good workout, got a few more reps on most things and moved up on the HS Rows to 2 plates per arm. I went to the gym a lot later than usual so I had to pick up the pace and skipped stretching today. It's ok, I stretch 6x a week, I'll live. It was down to stretching or sauna so I could leave by 4, if not then it would've taken me an hour and a half to get home because you get up on the freeway and go exactly zero mph. Planning on a rest day tomorrow.

The cut is going great and my agility is on point. I was grocery shopping and needed something from the top freezer shelf beyond where my t-rex arms could reach. I hopped up there inside the freezer on one foot, perched on a single toe I believe at one point, and plucked my items from the shelf like a ballerina dressed in Nike and ANIMAL gear. I am becoming as graceful as a gazelle, nothing can stop me.

[woolegend21]

Nice back workout! Glad to hear you were about to get a few more reps on your sets man. That is always a good thing when you are on a diet.

[thehobbes]

Nice back workout! Glad to hear you were about to get a few more reps on your sets man. That is always a good thing when you are on a diet.

Thanks Woo!

-----------------------------------------------

No gym today, have been very busy with work the last couple days but tomorrow should be back to normal, planning on DL. Took my 1.5 scoops of Con-Cret creatine today as ususal.

[lonniej]

Excellent work Amy..lol at the shopping story..

Check your PMs!

[lonniej]

Excellent work Amy..lol at the shopping story!!

Check your PMs!

[mvd546]

Pretty impressive row #'s!! Very strong!

[thehobbes]

Excellent work Amy..lol at the shopping story..

Check your PMs!

Thanks Lonnie!

Pretty impressive row #'s!! Very strong!

Thanks Matt! I do love my rows.

[thehobbes]

DL/OHP

SUPPS:
PRE: Animal Rage 1.5 scoops
INTRA: Con-Cret 1.5 scoops
POST: none

LOCATION: Home gym
BODY WEIGHT: 169

WARMUP:
-Foam Rolling with Spike 5min
-Arm circles of peace
-BW squats

BACK:
DL:
*do, raw
135x7
185x5
*versa grips
225x3
*belt
250x3
270x2
285x2 (vid)
295x1 (vid)
280x2
270x3
250x5





SHOULDERS:
Seated OHP:
45x12
60x7
75x4
90x3
100x4 (vid)
95x4
90x4
80x9

good lord, my struggle face on these is ridiculous



CARDIO:
Bike: 30min, Course 1, Level 6, 10 miles

OTHER PREHAB:
-Stretching 30min
-Foam Rolling with Spike on wall 5min


Ok, drastically changed some things with my DL and came out much stronger doing that today. I remember Partyrocking telling another lifter to keep your chest up and your butt will drop. So I really tried to keep my chest up, butt looks VERY high still IMO but man this was a way stronger position for me. Also Maxima's 315 triple video, I remember thinking "she's looking UP" so I tried that too. Chest up, head up, reach down just far enough to grab the bar (felt like I was already halfway through the DL rep before the bar even left the ground), tighten, lift. This made it not awkward, easier to breath, and didn't feel like my stomach was gonna come up through my throat. I may have been able to throw another 10 on there, didn't want to push it seeing as these were some big form changes though. Watching the vids I'm like "keep your ass DOWN" but this way felt so solid and strong. Not sure if I'm committing horrible DL form with this but it's working for me atm. When I force my ass to go lower it feels like I'm squatting down like a retarded frog and it's really difficult to lift out of that position.

OHP went awesome today too, 100x4 is huge for me and had some really strong sets around that too. Excellent workout overall.

The Con-Cret creatine is still going very well for me. It's helping give me that little bit extra to go for those heavier sets and bust out a few more reps. Workout stamina has been excellent lately.

[NoCarbsNoSugar]

These ProMera logs are awesome.
Your numbers are astounding.
Great work. Quite inspiring.

Your home gym looks awesome!

[lonniej]

Great work, nice videos..Your D/Ls and OHP numbers are impressive!..Nothing wrong with that "struggle face"!

[thehobbes]

These ProMera logs are awesome.
Your numbers are astounding.
Great work. Quite inspiring.

Your home gym looks awesome!

Thank you! I've seen you around the supp section for a while, congrats with the weight loss and keep up the good work!

Great work, nice videos..Your D/Ls and OHP numbers are impressive!..Nothing wrong with that "struggle face"!

Thanks Lonnie, haha seems the funnier expression I make the better my lifting is.


Workout coming up...

[thehobbes]

SQUATS/PULL UPS

SUPPS:
PRE: ANIMAL Rage 2 scoops
INTRA: none
POST: Con-Cret 2 scoops

LOCATION: Home gym
BODY WEIGHT: 169

WARMUP:
-Foam Rolling with Spike 5min
-Arm circles of peace
-BW squats

LEGS:
Squats:
*Rehband knee sleeves
45x10
95x8
135x6
*Liquid Grip
165x4
*belt
195x3
215x3
225x3
235x3
225x3

BACK:
Pull Ups:
bw x 5
bw x 5
bw x 5
bw x 4
bw x 4
bw x 4
bw x 4
bw x 4
bw x 4
bw x 4
bw x 4
bw x 4

^^^Total of 51

OTHER PREHAB:
-Stretching 30min
-Foam Rolling with Spike on wall 5min


Quick workout, squats were pretty hard, probably due to the heavier than normal deadlifting yesterday. Still if I can hit 235x3 on squats I consider that a good day. Goal on pull ups was a total of at least 50 and to get there with less sets that last time. Very proud that I managed to hang on for all those sets of 4s instead of having to drop it down to sets of 3s. Pull ups are getting a lot easier.

No lifting Friday but will maybe do some bike cardio in the evening.

My Con-Cret creatine is really hanging in there! Thought I'd be out by now but I think it's hard to tell due to the scoop being so small lol. Glad I'm still able to keep going with it.

[ProudArmyWife87]

SQUAT DAY

[color=green]


LEGS:
Squat:
45x10
95x8
135x6
165x4
*belt
195x3
215x3
225x3
235x3
235x3
225x3



CARDIO:
Bike: 30min, Course 1, Level 6, 10.1 miles




Squats went pretty well today. Once I got to the heavier sets and locked in a good stance I was fine, solid triples. Thursday I struggled hard with my squat day, today was very smooth and on point.

SOLID! You made it look easy too!!!

[thehobbes]

SOLID! You made it look easy too!!!

Thanks Proud!

-------------------------------------

Rest day today. Went to the LTF gym to get in the pool and sauna, but that was it. Bench press day tomorrow!

[lonniej]

You are getting serious about your pull-ups!! Strong squat session as well!! Great job!

[mvd546]

Squats are very strong and great work knocking out all those pullups!

[thehobbes]

You are getting serious about your pull-ups!! Strong squat session as well!! Great job!

Thanks! Pull ups are such a great exercise, I wanna become the pull up master!

Squats are very strong and great work knocking out all those pullups!

Thanks Matt!

[thehobbes]

CHEST/TRI DAY

SUPPS:
PRE: ANIMAL Rage 2 scoops
INTRA: Con-Cret 1.5 scoops
POST: none

LOCATION: Home gym
BODY WEIGHT: 169

WARMUP:
-Foam Rolling with Spike 5min
-Arm circles of peace
-Cuban Press
-BW squats

CHEST:
Bench Press:
warm up sets
45x12
75x10
105x8
135x5
155x2
170x1

work sets (video for all)
180x1
180x1
180x1
180 miss
175x1
175x1
175x1

back off sets
160x5
150x7
135x10

180 singles, 180 miss, 175 singles



TRI:
CGBP:
*wrist wraps
115x10
125x8
135x6
145x4

RC WORK:
Standing Y/T/Ls:
5s for 15, 15, 15
5s for 15, 15, 15

External Rotations with plates:
10s x 15
10s x 15
10s x 15

CARDIO:
Bike: 30min, Course 1, Level 6, 10 miles

OTHER PREHAB:
-Stretching 30min
-Foam Rolling with Spike on wall 5min


BOOM - this was the best bp day I've ever had. Wasn't sure how many singles I could pull out at 180 so kept doing them til I got a miss. 175 felt pretty easy after that lol. 175 now is like "yeah I got this no matter what for a single easy." Will continue to work on 180 singles. 190 is my current max, feel like I could hit that on a really good day once. I'll work my way up little by little. Really don't want to try a true max day til I think I got at least a 200 in me. Soon.jpg Continually working on slowing down the reps too for a wee pause at the bottom. The 2nd and 3rd 180 looked decent for that today, could do better though, and will do better.

Close grip was pretty good, usually don't go past 135 on that but just felt the urge today.

The Con-Cret creatine is still being good to me. Today was a lonnng workout, felt like I had never ending endurance, and right after my workout even ran around and did a bunch of house chores that needed to be done lol. I've done 1.5 scoops the whole time (went by the body weight recommendation on the container) and that amount has been working out really well for me.

Tomorrow is official weigh in day for the cut, and will probably do some squats as well.