First I wanted to thank Promera Sports for giving us this opportunity and I want to give thanks to Legend as well. I have done logs in the past and hope to continue to do so in the future. My goals through out this log will be to become leaner while increasing some of my lifts. I received the Blue Rasp for both supplements and I think they both taste amazing. The pumps I get through my entire workout keep me going until the end regardless of how tough my workout is that day. I will be working out M,T,Thur,F and Sat unless something comes up. So stay tuned!
Today I did Back and Biceps but my workout required me to keep resting to a minimum, if at all. All of my workouts were back to back and just a warning this was a long one.
Wide Grip Lat Pull Down
1x10 140lbs
2x6-8 160lbs
1x4 180lbs with 3 more reps at 140lbs
Close Grip Lat Pull Down
1x10 160lbs
2x6-8 180lbs
1x4 180lbs with 2 more reps at 140lbs
Seated Close Grip Cable Row
1x10 140lbs
2x10 160lbs
1x8 180lbs
Single Arm Dumbbell Row
1x10 50lbs
2x10 60lbs
1x8 70lbs
Standing Dumbbell Bent Over Rows
3x10 30lbs
Seated Dumbbell Curls
2x10 20lbs with pause at the top
1x25lbs with pause at the top
Last Set of 10 Curls were
Standing Dumbbell Curls
1x10 35lbs with pause at the top
Easy Curl Bar (wide grip immediately into close grip w/25lbs on each side)
1x10
1x10
slight pause
1x10
1x10
slight pause
1x10
1x10
slight pause
1x10
1x10
Seated Cable Curls
1x10 115lbs
1x8 140lbs
2x6 140lbs with 2 more reps at 115lbs
Single Arm Cable Curls
1x8 50lbs
3x6 65lbs
Last workout was a super-set
Straight Arm Cable Pull Downs
4x10 57.5lbs
Rope Pull Downs for Back
4x10 50lbs
Finished off with some Abs and then 10 minutes on the treadmill at 3.5 speed on a 12 incline
|
-
03-01-2016, 07:22 PM #1
Promera Sports Log! Come join AuttyEB and Milner0912 to see our progression
-
03-03-2016, 06:10 AM #2
-
03-03-2016, 01:36 PM #3
-
03-06-2016, 04:54 AM #4
-
-
03-06-2016, 05:03 AM #5
- Join Date: Nov 2009
- Location: Latrobe, Pennsylvania, United States
- Posts: 16,601
- Rep Power: 23952
**Update of all the logs!**
PromeraSports-ConCret and BetaCret 2.0: 79transam and Cjacques860 Iron Punishers pt.2
http://forum.bodybuilding.com/showth...hp?t=170659381
ProMera Con-Cret/Beta-Cret~Lonnie & Swooshie~Together We're 128. What's Your Excuse?
http://forum.bodybuilding.com/showth...hp?t=170548171
ProMera Sports - Con-Cret & Beta-Cret: Chasing gains with GOYLkris & Proudarmywife87
http://forum.bodybuilding.com/showth...hp?t=170598601
Pomera Duo - kconnell and squid24 log Con-Cret and Beta-Cret
http://forum.bodybuilding.com/showth...hp?t=170531681
Cougars Crush it with Promera's Con-Cret & BetaCret
http://forum.bodybuilding.com/showth...hp?t=170588731
ProMera Sports Log - Emerson and DatdereCT Make Muscles of CON-CRET! BETA-CRET too!
http://forum.bodybuilding.com/showth...hp?t=170617261
ProMera Con-Cert/Beta-Cret~Vanessa40 & Lowlyfe01~" Insert Creative Title Here Log"
http://forum.bodybuilding.com/showth...hp?t=170552821
Promera Sports Presents The Brothers In Iron Charlie Van Riper & John Butz
http://forum.bodybuilding.com/showth...hp?t=170527081
Promera Sports - Beta Cret 2.0 and Con-Cret: The Swoleness Awakens
http://forum.bodybuilding.com/showth...hp?t=170549451
ProMera Con-Cret/Beta-Cret~Sabrina and Hobbes-We pick stuff up and put it down
http://forum.bodybuilding.com/showth...hp?t=170598561
Promera Sports- Beta 2.0/Con-Cret: Blackelixer/pinoyballa: New Year, Stronger Us!
http://forum.bodybuilding.com/showth...hp?t=170604511
Joem1cha3l teams up with Stncldsnake to test out some Beta-Cret and Con-Cret!
http://forum.bodybuilding.com/showth...hp?t=170633531
Mei and fitmaloriek's PROMERA power trip!
http://forum.bodybuilding.com/showth...hp?t=170577091
ProMera Sports - BetaCret & ConCret - Kerryfine & Frostisall Cementing muscle growth
http://forum.bodybuilding.com/showth...hp?t=170642821
ProMera Sports - omer46 and kshaw finding da pump on team snake
http://forum.bodybuilding.com/showth...hp?t=170645321
Promera Sports- Con-Cret/Beta-Cret ~ Get Swole or Get Peeled! Cheayhhh - Haasluv
http://forum.bodybuilding.com/showth...hp?t=170373361
S1lenc3 and rockNrollonone's promera pre workout and creatine log
http://forum.bodybuilding.com/showth...hp?t=170680701
***ProMera Sports - Beta-Cret 2.0 + Con-Cret: MG5 & CWGame***
http://forum.bodybuilding.com/showth...hp?t=170639211
14mfelic + Kizzle92 promera sports log with betacret and con-cret
http://forum.bodybuilding.com/showth...hp?t=170704821
Promera Sports Log! Come join AuttyEB and Milner0912 to see our progression
http://forum.bodybuilding.com/showth...hp?t=170669721
Workout Log:
https://forum.bodybuilding.com/showthread.php?t=179207031
-
03-06-2016, 07:07 PM #6
-
03-07-2016, 09:05 AM #7
-
03-07-2016, 10:50 AM #8
Starting on the new preworkout of the delicious blue raseberry Con-Cret has really made a different in my workout today! I hit the gym full force working solely on my abs and arms. Even though my body got tired, the boost from the preworkout kept me going strong. Thanks to Promera Sports & Legend I am able to kick it up a notch and really get the results I want!
In addition to my preworkout, drinking the 23 essential nutrients our bodies need after my workout keeps me refreshed with Shakeology! This tasty, easy, and filling shake is much more than a meal supplement/replacement, take a look for yourself at: htt p://w w w.shakeology.com/auttyb
Stay updated for my results!!
-
-
03-07-2016, 01:43 PM #9
-
03-07-2016, 04:42 PM #10
-
03-08-2016, 09:11 AM #11
-
03-08-2016, 07:52 PM #12
Yesterday I worked in some chest and a little bicep just to feel a little extra burn. My chest day wasn't too involved since I was trying for more heavy weight.
Started with 1.5 miles on the treadmill
Seated Chest Press to wake up those muscles
2x12 130lbs
1x12 145lbs
Dumbbell Bench Press
1x12 50lbs
1x10 60lbs
1x10 70lbs
1x8 80lbs (highest I have tried)
Seated Pectoral Fly
1x12 160lbs
1x10 175lbs
1x10 190lbs
1x7 205lbs
Incline Dumbbell Pectoral Fly
4x12 30lbs
Straight Arm Pulldown
3x10 57.5lbs
1x10 62lbs
Flat Bench Press
1x20 135lbs (3 second pause just above chest each rep)
1x10 185lbs
1x5 225lbs straight into
1x12 135lbs(failure)
-No Breaks-
Dumbbell Bicep Curls
1xfailure 45lbs
1xfailure 35lbs
1xfailure 25lbs
1xfailure 15lbs
Took today off since it was so nice out and I am also taking tomorrow off like usual but expect a good workout Thursday
-
-
03-08-2016, 09:32 PM #13
-
03-09-2016, 10:00 AM #14
Great workout today!
Such a beautiful day outside - but went to the gym and worked out then came home and did my BeachBody : 21 Day Fix Extreme workout!! The trainer Autumn gets me so pumped and with my prework out I WAS UNSTOPPABLE!
PLYO BABY
Round 1:
Squat Jumps (medium weights) : 30 seconds
o Rest for 30 seconds
Split Lunge Jumps – Right Leg (medium weights) : 30 seconds
o Rest for 30 seconds
Split Lunge Jumps – Left Leg (medium weights) : 30 seconds
o Rest for 30 seconds
Squat Jumps (medium weights) : 30 seconds
o Rest for 30 seconds
Split Lunge Jumps – Right Leg (medium weights) : 30 seconds
o Rest for 30 seconds
Split Lunge Jumps – Left Leg (medium weights) : 30 seconds
o Rest for 30 seconds
Round 2:
1-Leg Squat Jumps – Right Leg (medium weights) : 30 seconds
o Rest for 30 seconds
1-Leg Squat Jumps – Left Leg (medium weights) : 30 seconds
o Rest for 30 seconds
Sumo Squat Jumps (medium weight) : 30 seconds
o Rest for 30 seconds
1-Leg Squat Jumps – Right Leg (medium weights) : 30 seconds
o Rest for 30 seconds
1-Leg Squat Jumps – Left Leg (medium weights) : 30 seconds
o Rest for 30 seconds
Sumo Squat Jumps (medium weight) : 30 seconds
o Rest for 30 seconds
Round 3:
Burpee Tuck Jumps : 30 seconds - THESE SUCK! Try them if you haven't!
o Rest for 30 seconds
Squat Hop (light weights) : 30 seconds
o Rest for 30 seconds
Burpee Tuck Jumps : 30 seconds
o Rest for 30 seconds
Squat Hop – Opposite Direction (light weights) : 30 seconds
o Rest for 30 seconds
Twisted Skaters (medium weights) : 30 seconds
o Rest for 30 seconds
Calf Jumps (medium weights) : 30 seconds
o Rest for 30 seconds
Twisted Skaters (medium weights) : 30 seconds
o Rest for 30 seconds
Calf Jumps (medium weights) : 30 seconds
o Rest for 30 seconds
Round 5:
3 Directional Squat Thrusts : 30 seconds
o Rest for 30 seconds
Sumo Squat Hop (medium weight) : 30 seconds
o Rest for 30 seconds
3 Directional Squat Thrusts : 30 seconds
o Rest for 30 seconds
Sumo Squat Hop (medium weight) : 30 seconds
o Rest for 30 seconds
Bonus Round:
Cross-Over Parallel Squat : 60 seconds
Cooldown : 120 seconds
Topped it all off with my delicious daily dose of 23 essential nutrients to replenish my body; Shakeology!
Today's healthy shake consisted of :
1 serving of Chocolate Shakeology, 1 1/2 cups Almond milk with 1 cup of freshly cut strawberries! If you haven't tried Shakeology you are really missing out!!
If you would like to join me in my BeachBody : 21 Day Fix Extreme Daily Workout check out my Independent Coach website : teambeachbody.com/checkout/-/bbcheckout/challengepack/21-day-fix-extreme-kickstart?referringRepId=1004423
Continue to follow Milner0912 and I to see our progression!
-
03-09-2016, 03:56 PM #15
-
03-09-2016, 08:13 PM #16
-
-
03-10-2016, 06:05 AM #17
-
03-10-2016, 10:35 AM #18
21DFX : Upper Fix
Hey everyone!
It is rainy here today, so outside was really not an option - bummer! But that doesn't mean I didn't have a great workout!
Pre-Workout : Con-Crete - Blue Raseberry
Workout : 21 Day Fix Extreme : Upper Fix - arms, Arms and more ARMS!! This workout has everything you need all in 30 minutes! How much better could it get?! Its a great workout you can do at home, and all you need is a set of light and medium weights with a b-line resistance band (weights depending on your own strength. I use 3 lbs for light and 5 lbs for medium). I don't want to give the FANTASTIC workout away but you can join me by purchasing the challenge pack with my Team BeachBody Independent Coach website : teambeachbody.com/checkout/-/bbcheckout/challengepack/21-day-fix-extreme-kickstart?referringRepId=1004423
(if you have any questions, let me know!)
Topped it all off with my delicious daily dose of 23 essential nutrients to replenish my body; Shakeology!
Today's healthy shake consisted of :
1 serving of Chocolate Shakeology, 1 1/2 cups Almond milk with 1 cup of freshly cut bananas! If you haven't tried Shakeology you are really missing out!!
-
03-10-2016, 04:02 PM #19
-
03-12-2016, 08:36 AM #20
-
-
03-12-2016, 08:41 AM #21
-
03-12-2016, 04:27 PM #22
Saturday's Workout
Sup guys! It was a beautiful day and had tons of fun today with Milner0912 working out.
Pre-workout : Con-Crete - Blue Raseberry
Hit the gym in the early evening and worked on my stretching (yoga poses), abs & arms! I am working on head stands - man its killer core!! Once we got home from the gym we tried out my brand new Beachbody workout : Hip Hop Abs : Fat Burning Cardio : this is no joke, plus it is super fun! This guys def gets you in the grove! If you would like to check out this awesome program, see my Team Beachbody Independent website : teambeachbody.com/shop/-/shopping/HHAUltResults?referringRepId=1004423
After completing my work
After my workouts I topped it all off with my delicious daily dose of 23 essential nutrients to replenish my body; Shakeology!
Today's healthy shake consisted of :
1 serving of Chocolate Shakeology, 1 1/2 cups Almond milk with 1 cup of fresh blueberries! If you haven't tried Shakeology you are really missing out!!
Stay tuned to see my progress!! I am exited to complete my 30 days with my new Hip Hop Abs workout!
-
03-14-2016, 09:57 AM #23
-
03-14-2016, 07:29 PM #24
So I started off with a mile on the treadmill to get the blood flowing. Which I feel like gets a huge boost at the beginning of my workouts because of the con-cret preworkout. Also want to mention that I feel great after just 1 scoop whereas other supplements I have had to take usually 2 scoops to feel the pump. Also today wasn't a super long day but I tried to take as little breaks as possible.
Seated Cable Row
1x10 140lbs
2x10 160lbs
1x10 180lbs
Wide Grip Pulldown
1x10 140lbs
1x10 160lbs
1x8 160lbs 1x2 140lbs
1x6 180lbs 1x4 140lbs
Close Grip Pulldown
1x10 140lbs
1x10 160lbs
1x10 180lbs
1x7 180lbs 1x3 140lbs
Bent Over Dumbbell Row
1x10 50lbs
1x10 70lbs
Then I did biceps to try and finish off with a nice burn even though my arms were already tired
Dumbbell Curls 2 rounds
1xfailure 25lbs
1xfailure 20lbs
1xfailure 15lbs
Dumbbell Hammercurls 2 rounds
1xfailure 25lbs
1xfailure 20lbs
1xfailure 15lbs
Then did one last set of Dumbbell Curls
1xfailure 35lbw
-
-
03-15-2016, 05:27 AM #25
-
03-15-2016, 09:16 AM #26
-
03-15-2016, 01:42 PM #27
-
03-16-2016, 05:38 PM #28
-
-
03-17-2016, 03:04 AM #29
-
03-17-2016, 12:08 PM #30
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335930
Bookmarks