CRE-02 Log (Millennium Sport Technologies)

[papi93]

I would like to start by saying thank you to Team Millennium Sport Technologies for letting me log CRE-02:

Not only did they let me log CRE-O2, they sent me all these samples to try:
Very generous company.

"Millennium Sport CRE-02
ATP/V02
Enteric Coated Creatine & Cordyceps Matrix To Enhance Endurance And Strength.

For product description and ingredients list: http://www.bodybuilding.com/store/ms/cre02.html

"Who can benefit from CRE-O2™ supplementation?

A: Anyone looking to increase strength, endurance, ATP, oxygen utilization and VO2 max. Whether you are a bodybuilder, triathlete, powerlifter, MMA fighter, weekend warrior or professional athlete you will benefit greatly from CRE-O2™."

[papi93]

As far as macros go, I try to meet these ranges:

Desired Fat, Protein & Carbohydrate Gram Totals

1kg = 2.2lbs.
Bodyweight = 176lbs. = 80kgs.

Fat 1-2g/kg = 79.54-159.09g At 158.5g

Protein 2.4-3g/kg = 190.90-238.62g At 225g

Carbohydrates 4.5-6.5kg = 357.93-517.01g At 239g

Carbs I don't concern myself with in following into the range. Protein and fat, I always try my best to fall within the range.

[papi93]

Here is what I am using currently for supplementation: 3 capsules of Analyzed Supplements Dopadex per day (only a couple of days left from a previous DAA run), 1 scoop of AI Sports Nutrition Furious (pre-workout on resistance training days), 3 capsules per day of Neogenix Supremacy 2.0, 360CUT 360POST (taken only on resistance training days post-workout) and 1 scoop of iSatori: RESTORAID before bed (on resistance training days).

Of course, I will be taking three tablets of Millennium Sport Technologies CRE-02 before my resistance workouts and on active rest days/rest days.

[papi93]

8/1/14

Waist - 33 inches
Naval - 34 inches

Body part measurements (relaxed): 33in Waist, 34in Naval, 37in Hip, 21.4in Thigh, 16in Neck, 13.6in Biceps, 11.5in Forearm, 6.8in Wrist, 176lbs (healthstatus.com)

I need to do some more body part measurements to make it complete.

[papi93]

My most recent body fat tests:

6/6/14 – Handheld bioelectrical impedence test = 13.8% body fat / 24½ pounds of fat mass / 175 pounds

8/2/14 – Handheld bioelectrical impedence test = 13.5% body fat / 24 pounds of fat mass / 176 pounds

[papi93]

I am currently doing Jim Stoppani's 12-Week Shortcut To Size program with modifications on exercises to fit bodyweight calisthenics and Bodylastics resistance bands: http://www.bodybuilding.com/fun/shortcut-to-size.html

On active rest days I do DDP Yoga for cardio and to increase flexibility.

These are Bodylastics bands and the DVD's I use for DDP Yoga:

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

DDP Yoga: 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.

Here is where I am in the program...

[papi93]

Chest, Triceps, Calves - Week 1

8/5/14

45 seconds rest between sets

Chest:

Bodylastics Resisted Push Up
3 sets 15 reps 23 band
1 set 15 reps 23 band with rest-pause (20s rest) 1 set 8 reps 23 band

Bodylastics Decline Resisted Push Up
2 sets 15 reps 7 band
1 set 15 reps 7 band with rest-pause (20s rest) 1 set 6 reps 7 band

Bodylastics Standing Chest Press
2 sets 15 reps 30 band
1 set 15 reps 30 band with rest-pause (20s rest) 1 set 12 reps 30 band

Bodylastics Standing One-Arm Chest Flye
2 sets 15 reps 5 band
1 set 15 reps 7 band with rest-pause (20s rest) 1 set 10 reps 7 band

Triceps:

Bodylastics Triceps Pushdowns
2 sets 15 reps 23 band (resistance too light)
1 set 15 reps 23 band & 5 band
1 set 15 reps 30 band with rest-pause (30s rest by accident) 1 set 15 reps 30 band

Bodylastics Lying Triceps Extensions
2 sets 12 reps 23 band
1 set 12 reps 23 band with rest-pause (20s rest) 1 set 10 reps 23 band

Bodylastics Overhead Triceps Extension
2 sets 15 reps 23 band & 5 band
1 set 15 reps 23 band & 5 band with rest-pause (20s rest) 1 set 12 reps 23 band & 5 band

Calves:

Standing Unilateral Calf Raises
3 sets 25 reps bodyweight
1 set 25 reps bodyweight with rest pause (20s rest) 1 set 16 reps bodyweight

Standing, Bent-Leg Calf Raises
3 sets 25 reps bodyweight
1 set 25 reps bodyweight with rest pause (20s rest) 1 set 16 reps bodyweight

[papi93]

Back, Biceps & Abs - Week 1

8/6/14

45s rest between sets

Back:

Bodylastics Seated Rows
3 sets 15 reps 30 band & 23 band
1 set 15 reps 30 band & 23 band with rest-pause (20s rest) 1 set 9 reps 30 band & 23 band

Bodylastics Lat Pulldowns
2 sets 12 reps 30 band, 30 band & 13 band
1 set 12 reps 30 band, 30 band & 13 band with rest-pause (20s rest) 1 set 6 reps 30 band, 30 band & 13 band

Bodylastics Seated Upper Back Row
2 sets 12 reps 30 band & 7 band
1 set 12 reps 30 band & 7 band with rest-pause (27s rest by accident) 1 set 12 reps 30 band & 7 band

Bodylastics Kneeling Straight-Arm Pulldown
2 sets 15 reps 19 band
1 set 15 reps 19 band with rest-pause (32s rest by accident) 1 set 20 reps 19 band

Biceps:

Bodylastics Biceps Curl
3 sets 15 reps 23 band
1 set 15 reps 23 band with rest-pause (20s rest) 1 set 12 reps 23 band

Bodylastics Supine, Biceps Curl
2 sets 15 reps 19 band
1 set 15 reps 19 band with rest-pause (20s rest) 1 set 15 reps 19 band

Bodylastics One-Arm High Curl
2 sets 15 reps 7 band
1 set 15 reps 7 band with rest-pause (20s rest) 1 set 12 reps 7 band

Lower Back/Glutes, Hamstrings:

Hip Thrusts
3 sets 30 reps bodyweight

Abs:

Crunch
3 sets 16 reps bodyweight

Oblique Crunches
3 sets 12 reps bodyweight

After the workout:

Crunch
1 set 12 reps bodyweight

Oblique Crunch
2 sets 12 reps bodyweight

[papi93]

8/7/14

Click on Pack 2 samples in this link: http://ddpyoga.com/max-pack-dvds-6-d...ram-guide.html Scroll down to Mix Tape to get a preview of the workout.

The workout took about 35 minutes and I worked up a real good sweat. Due to DOMS, from my last two workouts, my strength was a little shaky on pushups but I did not lack energy or strength-endurance throughout the session. With yoga positions, you really need to focus on maintaining proper alignment. After finishing, I knew I could have gone longer if I had to.

[papi93]

Shoulders/Traps/Calves - Week 1

8/8/14

45s rest between sets

Shoulders:

Bodylastics Seated Shoulder Press
3 sets 15 reps 23 band
1 set 15 reps 23 band with rest-pause (20s rest) 1 set 8 reps 23 band

Bodylastics Lateral Raise
2 sets 15 reps 7 band
1 set 15 reps 7 band with rest-pause (20s rest) 1 set 7 reps 7 band

Bodylastics Front Raise
2 sets 15 reps 7 band
1 set 15 reps 7 band with rest-pause (20s rest) 1 set 7 reps 10 band

Bodylastics Standing One-Arm Rear Delt Fly
2 sets 15 reps 5 band
1 set 15 reps 5 band with rest-pause (20s rest) 1 set 10 reps 5 band

Traps:

Bodylastics Shrug
3 sets 12 reps 30 band, 30 band & 23 band
1 set 12 reps 30 band, 30 band & 23 band with rest-pause (20s rest) 1 set 6 reps 30 band, 30 band & 23 band

Calves:

Standing, Bent-Leg Calf Raises
3 sets 25 reps bodyweight
1 set 25 reps bodyweight with rest-pause (20s rest) 1 set 25 reps bodyweight

Standing, Unilateral Calf Raises
3 sets 25 reps bodyweight
1 set 25 reps bodyweight with rest-pause (20s rest) 1 set 20 reps bodyweight

[papi93]

Leg/Abs - Week 1

8/9/14

45s rest between sets

Legs:

Bodylastics PVC Squat
3 sets 12 reps 30 band & 19 band
1 set 12 reps 30 band & 19 band with rest-pause (20s rest) 1 set 6 reps 30 band & 19 band

Split Squat
2 sets 12 reps bodyweight
1 set 12 reps bodyweight with rest-pause (20s rest) 1 set 10 reps bodyweight

Bodylastics Leg Extension
2 sets 12 reps 30 band
1 set 12 reps 30 band with rest-pause (24s by accident) 1 set 10 reps 30 band

Bodylastics Good Mornings
3 sets 12 reps 30 band & 19 band
1 set 12 reps 30 band & 19 band with rest-pause (20s rest) 1 set 6 reps 30 band & 19 band

Bodylastics Lying Leg Curl
2 sets 12 reps 19 band
1 set 12 reps 19 band with rest-pause (20s rest) 1 set 6 reps 19 band

Lower Back/Glutes, Hamstrings:

Hip Thrust
2 sets 30 reps bodyweight
1 set 30 reps bodyweight with rest-pause (20s rest) 1 set 15 reps bodyweight

Abs:

Crunch
2 sets 19 reps bodyweight
1 set 18 reps bodyweight with rest-pause (20s rest) 1 set 9 reps bodyweight

Plank
2 sets 45s hold bodyweight
1 set 45s hold bodyweight with rest-pause (20s rest) 1 set 45s hold bodyweight

[papi93]

Active Rest Day - Week 1

8/10/14

DDP Yoga Double Black Diamond (65:52) to last 35:00 (Side Plank 1)

Thoughts:

It was hard to drag myself out of bed in the morning as I wanted to sleep longer. I knew a long day of walking, in the heat, at Wisconsin State Fair would make it even more difficult to do the workout at night. Got it done and worked up a good sweat.

[papi93]

Active Rest Day - Week 1

8/11/14

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

Thoughts:

Finished off the hardest part (second half) of Double Black Diamond and was pouring sweat. After the workout, I sipped on a coconut water I had bought the other day. Been suffering headaches as of late and dehydration could be one of the issues.

[papi93]

Chest, Triceps, Calves - Week 2

8/12/14

45s rest between sets

Chest:

Bodylastics Resisted Push Up
3 sets 11 reps 30 band
1 set 15 reps 30 band with rest-pause (20s rest) 1 set 8 reps 30 band

Bodylastics Decline Resisted Push Up
2 sets 11 reps 13 band
1 set 11 reps 13 band with rest-pause (20s rest) 1 set 6 reps 12 band

Bodylastics Standing Chest Press
2 sets 13 reps 30 band & 13 band
1 set 13 reps 30 band & 13 band with rest-pause (20s rest) 1 set 10 reps 30 band & 13 band

Bodylastics Standing One-Arm Chest Flye
2 sets 9 reps 13 band
1 set 9 reps 7 band with rest-pause (20s rest) 1 set 5 reps 13 band

Triceps:

Bodylastics Triceps Pushdowns
3 sets 11 reps 30 band
1 set 11 reps 30 band with rest-pause (20s rest) 1 set 8 reps 30 band

Bodylastics Lying Triceps Extensions
2 sets 9 reps 23 band & 5 band
1 set 9 reps 23 band & 5 band with rest-pause (20s rest) 1 set 5 reps 23 band & 5 band

Bodylastics Overhead Triceps Extension
2 sets 11 reps 30 band (left elbow discomfort on sets 1 & 2)
1 set 11 reps 30 band with rest-pause (20s rest) 1 set 11 reps 30 band

Calves:

Standing Unilateral Calf Raises
3 sets 20 reps bodyweight + 10lbs.
1 set 20 reps bodyweight + 10lbs. with rest pause (20s rest) 1 set 20 reps bodyweight + 10lbs.

Standing, Bent-Leg Calf Raises
3 sets 20 reps bodyweight + 10lbs.
1 set 20 reps bodyweight + 10lbs. with rest pause (20s rest) 1 set 12 reps bodyweight + 12lbs.

[papi93]

Back, Biceps & Abs - Week 2

8/13/14

45s rest between sets

Back:

Bodylastics Seated Rows
3 sets 11 reps 30 band & 30 band
1 set 11 reps 30 band & 30 band with rest-pause (20s rest) 1 set 8 reps 30 band & 30 band

Bodylastics Lat Pulldowns
2 sets 9 reps 30 band, 30 band & 19 band
1 set 9 reps 30 band, 30 band & 19 band with rest-pause (22s rest by accident) 1 set 9 reps 30 band, 30 band & 19 band

Bodylastics Seated Upper Back Row
2 sets 13 reps 30 band & 13 band
1 set 13 reps 30 band & 13 band with rest-pause (20s rest) 1 set 10 reps 30 band & 13 band

Bodylastics Kneeling Straight-Arm Pulldown
2 sets 11 reps 23 band
1 set 11 reps 23 band with rest-pause (20s rest) 1 set 8 reps 23 band

Biceps:

Bodylastics Biceps Curl
3 sets 9 reps 30 band
1 set 9 reps 23 band with rest-pause (20s rest) 1 set 6 reps 30 band

Bodylastics Supine, Biceps Curl
2 sets 11 reps 23 band & 5 band
1 set 11 reps 23 band & 5 band with rest-pause (20s rest) 1 set 7 reps 23 band & 5 band

Bodylastics One-Arm High Curl
2 sets 9 reps 13 band
1 set 9 reps 13 band with rest-pause (20s rest) 1 set 5 reps 13 band

Abs:

Weighted Supine Leg Lift
2 sets 15 reps two-2.5lb. ankle weights
1 set 15 reps two-2.5lb. ankle weights with rest-pause (20s rest) 1 set 8 reps two-2.5lb. ankle weights

Weighted Crunch
2 sets 15 reps two-2.5lb. ankle weights
1 set 15 reps two-2.5lb. ankle weights with rest-pause (20s rest) 1 set 8 reps two-2.5lb. ankle weights

Bodylastics Side Bend
2 sets 15 reps 23 band
1 set 15 reps 23 band with rest-pause (20s rest) 1 set 10 reps 23 band

[papi93]

Active Rest Day - Week 2

8/14/14

DDP Yoga Energy: 21 minutes and 45 seconds

Thoughts:

Energy is not one of the more strenuous DDP Yoga workouts so I really did not build up a much of a sweat until the end. Sometimes your body needs an easier workout rather than pushing it to the limit. It was one of those days. I was glad to take it a little easier as my body was tired. It freshed my mind as well. After work, I actually had time to run errands.

[papi93]

Shoulders/Traps/Calves - Week 2

8/15/14

45s rest between sets

Shoulders:

Bodylastics Seated Shoulder Press
3 sets 9 reps 23 band & 5 band
1 set 9 reps 23 band & 5 band with rest-pause (20s rest) 1 set 4 reps 23 band & 5 band

Bodylastics Lateral Raise
2 sets 11 reps 13 band
1 set 11 reps 13 band with rest-pause (20s rest) 1 set 6 reps 13 band

Bodylastics Front Raise
2 sets 11 reps 13 band
1 set 11 reps 13 band with rest-pause (20s rest) 1 set 11 reps 13 band

Bodylastics Standing One-Arm Rear Delt Fly
2 sets 9 reps 7 band
1 set 9 reps 7 band with rest-pause (20s rest) 1 set 5 reps 7 band

Traps:

Bodylastics Shrug
3 sets 9 reps 30 band, 30 band, 23 band & 13 band
1 set 9 reps 30 band, 30 band, 23 band & 13 band with rest-pause (20s rest) 1 set 5 reps 30 band, 30 band, 23 band & 13 band

Calves:

Standing, Bent-Leg Calf Raises
3 sets 20 reps bodyweight & 10lbs.
1 set 20 reps bodyweight & 10lbs. with rest-pause (20s rest) 1 set 15 reps bodyweight & 10lbs.

Standing, Unilateral Calf Raises
3 sets 20reps bodyweight & 10lbs.
1 set 20 reps bodyweight & 10lbs. with rest-pause (20s rest) 1 set 15 reps bodyweight & 10lbs.

[papi93]

Leg/Abs - Week 2

8/16/14

45s rest between sets

Legs:

Bodylastics PVC Squat
3 sets 11 reps 30 band & 23 band
1 set 11 reps 30 band & 23 band with rest-pause (20s rest) 1 set 7 reps 30 band & 23 band

Bodylastics Split Squat
2 sets 11 reps 7 band
1 set 11 reps 7 band with rest-pause (20s rest) 1 set 11 reps 7 band

Bodylastics Leg Extension
2 sets 11 reps 30 band & 5 band
1 set 11 reps 30 band & 5 band with rest-pause (20s rest) 1 set 11 reps 30 band & 5 band

Bodylastics Good Mornings
3 sets 11 reps 30 band & 23 band
1 set 11 reps 30 band & 23 band with rest-pause (20s rest) 1 set 11 reps 30 band & 23 band

Bodylastics Lying Leg Curl
2 sets 13 reps 19 band
1 set 13 reps 19 band with rest-pause (20s rest) 1 set 6 reps 19 band

Abs:

Weighted Supine Leg Lifts
2 sets 15 reps 5lbs.
1 set 15 reps 5lbs. with rest-pause (20s rest) 1 set 7 reps 5lbs.

Weighted Crunch
2 sets 15 reps 5lbs.
1 set 15 reps 5lbs. with rest-pause (20s rest) 1 set 9 reps 5lbs.

Side Plank
2 sets 30s hold bodyweight
1 set 30s hold bodyweight with rest-pause (20s rest) 1 set 30s hold bodyweight

[papi93]

Complete Rest Day - Week 2

8/17/14

Did an active rest day last week but I think it cut into my recovery. Decided to take this one off.

[papi93]

Active Rest Day - Week 2

8/18/14

DDP Yoga Fat Burner: 24 minutes and 37 seconds

Thoughts: This finishes out the second week of the program. Actually felt a bit stiffer/less flexible by taking an active rest day off. The extra sleep was needed on Sunday though. Did not build up a real sweat until the very end of the workout.

Going to be switching from rest-pause to drop sets on the last set of every exercise in the third week.

4 vegetarian capsules of a free sample of Millennium Sport Technologies ZMK before bed: http://www.bodybuilding.com/store/ms/zmk.html
Stacked ZMK with Melatonin and had a deep (dreaming) sleep. Woke up refreshed rather than tired...like usual.

[Curl Master]

Active Rest Day - Week 2

8/18/14

DDP Yoga Fat Burner: 24 minutes and 37 seconds

Thoughts: This finishes out the second week of the program. Actually felt a bit stiffer/less flexible by taking an active rest day off. The extra sleep was needed on Sunday though. Did not build up a real sweat until the very end of the workout.

Going to be switching from rest-pause to drop sets on the last set of every exercise in the third week.

4 vegetarian capsules of a free sample of Millennium Sport Technologies ZMK before bed: http://www.bodybuilding.com/store/ms/zmk.html
Stacked ZMK with Melatonin and had a deep (dreaming) sleep. Woke up refreshed rather than tired...like usual.

Some very interesting benefits of ZMK. formulated to support recovery while supporting healthy anabolic hormone levels, deep recuperative sleep, proper pH, cellular energy & cardiovascular health. Look forward to taking myself.

[Curl Master]

Leg/Abs - Week 2

8/16/14

45s rest between sets

Legs:

Bodylastics PVC Squat
3 sets 11 reps 30 band & 23 band
1 set 11 reps 30 band & 23 band with rest-pause (20s rest) 1 set 7 reps 30 band & 23 band

Bodylastics Split Squat
2 sets 11 reps 7 band
1 set 11 reps 7 band with rest-pause (20s rest) 1 set 11 reps 7 band

Bodylastics Leg Extension
2 sets 11 reps 30 band & 5 band
1 set 11 reps 30 band & 5 band with rest-pause (20s rest) 1 set 11 reps 30 band & 5 band

Bodylastics Good Mornings
3 sets 11 reps 30 band & 23 band
1 set 11 reps 30 band & 23 band with rest-pause (20s rest) 1 set 11 reps 30 band & 23 band

Bodylastics Lying Leg Curl
2 sets 13 reps 19 band
1 set 13 reps 19 band with rest-pause (20s rest) 1 set 6 reps 19 band

Abs:

Weighted Supine Leg Lifts
2 sets 15 reps 5lbs.
1 set 15 reps 5lbs. with rest-pause (20s rest) 1 set 7 reps 5lbs.

Weighted Crunch
2 sets 15 reps 5lbs.
1 set 15 reps 5lbs. with rest-pause (20s rest) 1 set 9 reps 5lbs.

Side Plank
2 sets 30s hold bodyweight
1 set 30s hold bodyweight with rest-pause (20s rest) 1 set 30s hold bodyweight

Noticed you have been making steady progress in strength in legs. How was the stabilization this week?

[papi93]

4 capsules of a free sample of Millennium Sport Technologies MVP-365 (Multi-Vitamin) (two with breakfast and two with lunch)

3 tablets of Millennium Sport Technologies CRE-02 pre-workout

4 vegetarian capsules of a free sample of Millennium Sport Technologies Nitroceps Elite pre-workout

8/19/14

45s rest between sets

Chest:

Bodylastics Resisted Push Up
3 sets 8 reps 30 band & 7 band
1 set 8 reps 30 band & 7 band with drop set of 1 set 6 reps 30 band

Bodylastics Decline Resisted Push Up
2 sets 8 reps 19 band
1 set 8 reps 19 band with drop set of 1 set 6 reps 13 band

Bodylastics Standing Chest Press
2 sets 8 reps 30 band & 19 band
1 set 8 reps 30 band & 19 band with drop set of 1 set 8 reps 30 band & 7 band

Bodylastics Standing One-Arm Chest Flye
2 sets 10 reps 13 band
1 set 10 reps 13 band with drop set of 1 set 7 reps 13 band

Triceps:

Bodylastics Triceps Pushdowns
3 sets 8 reps 30 band & 13 band
1 set 8 reps 30 band & 13 band with drop set of 1 set 6 reps 30 band

Bodylastics Lying Triceps Extensions
2 sets 6 reps 30 band
1 set 6 reps 30 band with drop set of 1 set 8 reps 23 band

Bodylastics Overhead Triceps Extension
2 sets 8 reps 30 band & 5 band
1 set 8 reps 30 band & 5 band with drop set of 1 set 6 reps 23 band & 5 band

Calves:

Standing Unilateral Calf Raises
2 sets 14 reps bodyweight + 20lbs.
1 set 14 reps bodyweight + 25lbs.
1 set 14 reps bodyweight + 25lbs. with drop set of 1 set 12 reps bodyweight + 20lbs.

Standing, Bent-Leg Calf Raises
2 sets 14 reps bodyweight + 20lbs.
1 set 14 reps bodyweight + 25lbs.
1 set 14 reps bodyweight + 25lbs. with drop set of 1 set 12 reps bodyweight + 20lbs.

4 vegetarian capsules of a free sample of Millennium Sport Technologies ZMK before bed.

[papi93]

What I am looking to do this week is increase resistance (strength) while maintaining short 45s rest periods (endurance)...and no rest on the last set (drop set).

Millennium Sport Technologies MVP-365 (Multi-Vitamin): I love how Millennium breaks separates calcium from zinc in MVP and ZMK. No interference which has been a well known for some time.

[Big Poppa S]

Don't know how I missed this..... subb'd

[papi93]

Something important I forgot to mention...there was no stomach discomfort like I had with micronized creatine monohydrate in the past.

[papi93]

8/20/14

4 capsules of a free sample of Millennium Sport Technologies MVP-365 (Multi-Vitamin) (two with breakfast and two with lunch)
3 tablets of Millennium Sport Technologies CRE-02 pre-workout
4 vegetarian capsules of a free sample of Millennium Sport Technologies Nitroceps Elite pre-workout

45s rest between sets

Back:

Bodylastics Seated Rows
3 sets 8 reps 30 band & 30 band & 7 band
1 set 8 reps 30 band & 30 band & 7 band with drop set of 1 set 12 reps 30 band & 19 band

Bodylastics Lat Pulldowns
2 sets 6 reps 30 band, 30 band & 23 band
1 set 6 reps 30 band, 30 band & 23 band with drop set of 1 set 7 reps 30 band & 30 band

Bodylastics Seated Upper Back Row
2 sets 8 reps 30 band & 19 band
1 set 8 reps 30 band & 19 band with drop set of 1 set 9 reps 30 band & 7 band

Bodylastics Kneeling Straight-Arm Pulldown
2 sets 6 reps 30 band
1 set 6 reps 30 band with drop set of 1 set 12 reps 23 band

Biceps:

Bodylastics Biceps Curl
3 sets 6 reps 30 band & 5 band
1 set 6 reps 30 band & 5 band with drop set of 1 set 12 reps 23 band & 5 band

Bodylastics Supine, Biceps Curl
2 sets 6 reps 30 band
1 set 6 reps 30 band with drop set of 1 set 12 reps 23 band

Bodylastics One-Arm High Curl
2 sets 6 reps 19 band (hard)
1 set 6 reps 19 band (hard) with drop set of 1 set 12 reps 13 band

Low Back & Abs:

Single-Leg Hip Thrust
2 sets 14 reps bodyweight
1 set 14 reps bodyweight with drop set of 1 set 10 reps bodyweight

Bodylastics Kneeling Crunch
2 sets 11 reps 30 band
1 set 11 reps 30 band with drop set of 1 set 14 reps 23 band

Bodylastics Oblique Crunch
2 sets 14 reps 19 band
1 set 14 reps 19 band with drop set of 1 set 14 reps 13 band

[papi93]

This was actually the perfect time to start with CRE-02. Three weeks into the program I am dropping my rep ranges down and focusing on increasing strength while maintaining some endurance with short rest periods.

I am eager to see how CRE-02 helps on my active rest days of DDP Yoga (cardio.+). Looks like that will be on Sunday and Monday this week.

Millennium Sport Technologies Nitroceps Elite pre-workout: I got a real good, vascular pump in my biceps. Back and calves were not quite as strong of a pump as biceps.

[Big Poppa S]

This was actually the perfect time to start with CRE-02. Three weeks into the program I am dropping my rep ranges down and focusing on increasing strength while maintaining some endurance with short rest periods.

I am eager to see how CRE-02 helps on my active rest days of DDP Yoga (cardio.+). Looks like that will be on Sunday and Monday this week.

Millennium Sport Technologies Nitroceps Elite pre-workout: I got a real good, vascular pump in my biceps. Back and calves were not quite as strong of a pump as biceps.

The more you use CRE-02 the more you'll start noticing it's easier to breathe, etc; I always notice the cardiovascular impact of the cordyceps first.... helps with the heavy lifting but also with cardio (or yoga)!

As for Nitroceps, it's really a product that you see the most out of it after using it for awhile.... the pumps start in the arms/shoulders but after using it consistently for a couple weeks I really start to notice the pump in my legs/calves.... that's when the vascularity really starts coming out as well.

[papi93]

8/21/14

45s rest between sets

Shoulders:

Bodylastics Seated Shoulder Press
3 sets 8 reps 30 band
1 set 8 reps 30 band with drop set of 1 set 10 reps 23 band

Bodylastics Lateral Raise
2 sets 8 reps 13 band & 5 band
1 set 8 reps 13 band & 5 band with drop set of 1 set 8 reps 13 band

Bodylastics Front Raise
2 sets 3 reps 13 band & 5 band to 2 sets 5 reps 13 band (first resistance too much)
1 set 3 reps 13 band & 5 band to 1 set 5 reps 13 band with drop set of 1 set 8 reps 13 band (no drop in resistance)

Bodylastics Standing One-Arm Rear Delt Fly
2 sets 10 reps 7 band
1 set 10 reps 7 band with drop set of 1 set7 reps 7 band (no drop in resistance)

Traps:

Bodylastics Shrug
3 sets 6 reps 30 band, 30 band, 23 band & 19 band
1 set 6 reps 30 band, 30 band, 23 band & 19 band with drop set of 1 set 10 reps 30 band, 30 band, 19 band

Calves:

Standing, Bent-Leg Calf Raises
3 sets 14 reps bodyweight & 25lbs.
1 set 14 reps bodyweight & 25lbs. with drop set of 1 set 10 reps bodyweight & 20lbs.

Standing, Unilateral Calf Raises
3 sets 14 reps bodyweight & 25lbs.
1 set 14 reps bodyweight & 25lbs. with drop set of 1 set 10 reps bodyweight & 20lbs.