Promera Ultimate Stack: Con-cret, Beta-cret, & Gluta-Tren w/Storm1507 & Pritch

[erinlee01]

Hundos coming on the rows. Awesome!

[storm1507]

Bumpin yesterday's workouts

Good job storm!

Workout: SHOULDERS

SEATED SMITH SHOULDER PRESS
90 x 15
90 x 15
STRETCH
WORKING SETS:
140 x 8
140 x 8
140 x 8
Will stay here next time

WIDE-GRIP UPRIGHT ROWS
120 x 8
120 x 8
120 x 8
Will stay here next time

EZ-Bar CABLE UPRIGHT ROWS
185 x 7
185 x 7
185 x 7
Last time I really cheated, so I really wanted to focus on the movement. I had to rest/pause a couple times, but am happy with 7
Will stay the same next time

CABLE DB LATERALS
30 x 8
30 x 12
30 x 12
30 x 12
This felt good and I will stay here for next time

CABLE BENT-OVER DB REAR DELTS
30 x 12 (PR)
30 x 12 (PR)
30 x 12 (PR)
30 x 12 (PR)
Went up 5 lbs and really felt the difference!

CARDIO
.6mile run with the dogs when I got home

Workout Thoughts
-- Good workout today. I really tried to focus on my breathing technique. I sucked in on the negative, held my breath for the positive, and exhaled at the top of the positive movement. I felt this actually did work better for me ... and my head didn't explode
-- I also move my feet out a bit and wider than normal for seated presses and really pressed my lower back hard against the seat, where normally I have a little arch. I felt this worked much better for me as forced me to use my shoulders just a little more and took my lower back completely out of it

WENDLER's 5/3/1 CYCLE 4 WEEK 1

SUPPS

3 scoops PINEAPPLE CON-CRET 1 hr prior
1 scoop PINEAPPLE BETA-CRET 15 min prior
1 scoop ORANGE GLUTA-TREN intra workout





BB BENCH PRESS

Warmups

75# x 5
95# x 5
110# x 3

120# x 5
140# x 5

155# x 13




DB BENCH

60# x 10
60# x 10
60# x 10
60# x 10
60# x 10





DB ROWS

95# x 10
95# x 10
95# x 10
95# x 10
95# x 10

Time to move to the big boys on these. Getting all 5 sets are tough. These new DB's have a little larger handle than I'm used to, so really working my grip. Once I get to the 130's , the grip is smaller again. Can't wait.

[RyouBakua]

id be all like f u to the fat grips and go to the 130s......



you know you got it

[conradcrow]

id be all like f u to the fat grips and go to the 130s......



you know you got it

ya u could probs do the 130s with the small grips as grip size does change a lot in the gym!

[storm1507]

id be all like f u to the fat grips and go to the 130s......



you know you got it

ya u could probs do the 130s with the small grips as grip size does change a lot in the gym!

innohurrythistime

[Raigs]

id be all like f u to the fat grips and go to the 130s......



you know you got it

This. The grips make a big diff.

Pastor those bent over cable felt rows are so hard to get with good form

[pastorpritch]

This. The grips make a big diff.

Pastor those bent over cable rear flyes are so hard to get with good form

I started off really, really light - like 10lbs - and just did them the right way for a long time. I'm finally up to 30lbs after ... 2 years!!

[pastorpritch]

Workout:

BB CURL
50 x 15
70 x 10
90 x 9
Focused on keeping my elbows at my side and on the movement itself; it feels so much better!
This felt good; will stay the same next time

SEATED DB INCLINE CURLS
20 x 12
25 x 10
25 x 10
Decided to switch it up a bit because I've read so much great stuff on these. Half-way through my second set the outer part of my bicep was BURNING!
This felt good; will stay the same next time

REVERSE GRIP EZ BAR PREACHER CURL
40 x 10
40 x 10
40 x 10
I went wide and then tried narrow for a couple reps. If I could get somewhere right in the middle that'd be great. I might try the straight-bar next time and see how the wrists hold up, and if it targets those muscle better
This felt good; will stay the same next time

SMITH CGBP
140 x 12
200 x 10
200 x 10
200 x 9
I changed my grip up a little bit on this. I moved my hands out to shoulder width and put my elbows in tight at my sides. Usually I'd put my hands closer and my elbows would flair out a bit no matter how hard I tried to keep them in. This felt like a good "push-up" when I did it, and my arms came down nice and perpendicular to the floor

REVERSE EZ-BAR TRICEP CABLE PUSHDOWN (Single Pulley)
100 x 8
90 x 8
90 x 8
90 x 8
This felt good and I'll stay here next time

LYING DB EXTENSION
20 x 12
25 x 12(PR!)
30 x 8 (PR!)
30 x 8 (PR!)
I was surprised how easy the 25's were!
Will stay at 30 next time for all sets

OBLIQUE CABLE CRUNCH /SS/ PARELLEL BAR L'S
80 / 5lb ankle weights x 20ps, 8
80 / 5lb ankle weights x 20ps, 8
80 / 5lb ankle weights x 15ps, 20 (switched to leg raises on a bench, it felt much better)

CARDIO
Short run around the block with the dogs (.6miles)

WORKOUT THOUGHTS
>> Arms are pumped!
>> I need to get back to doing my push-ups again. I think I'm going to start running the treadmill and doing my push-ups every-other day instead of everyday
>> After the lying tricep DB extension I did a quick set of Dips: BW x 20 easy reps

[Raigs]

Incline Curls are amazing. You will move up weight fast in them once you get used to it.

Next step is lying DB curls crazy Range of motion.

[pastorpritch]

Incline Curls are amazing. You will move up weight fast in them once you get used to it.

Next step is lying DB curls crazy Range of motion.

Lying which way? On your chest or back?

[Raigs]

Lying which way? On your chest or back?

Back. I found them on Bb.com actually

http://www.bodybuilding.com/exercise...-dumbbell-curl

[pastorpritch]

Cool, I'll have to try those

[Bronzebird]

Do yall take vitamins?


Beta-Cret group vote! What is the Daily Multi-Vitamin that you are using?

[rjcranium]

[storm1507]

I once knew a younger version of yourself.

What have you been up to?


I'm all out of reps and now time to go recharge.

[RyouBakua]

lol @ RJ

[lonniej]

Lying which way? On your chest or back?

I think you will like the lying DB curls..As Raigs says, crazy range of motion and I feel that it really isolates the biceps..

[storm1507]

Good morning everyone.


I'll have to lift (squats) earlier than normal today. This morning I need to get materials ready for a training class that I will teach tomorrow, lift after lunch, drive to a training class that I have to take later today. I will be gone most of the day tomorrow, so I doubt that I will be updating my workout until tomorrow night.

Enjoy the weekend.

[conradcrow]

Good morning everyone.


I'll have to lift (squats) earlier than normal today. This morning I need to get materials ready for a training class that I will teach tomorrow, lift after lunch, drive to a training class that I have to take later today. I will be gone most of the day tomorrow, so I doubt that I will be updating my workout until tomorrow night.

Enjoy the weekend.

Have fun teaching lol

[ironwill2008]

innohurrythistime

ROFL!







That old dog is smarter than a lot of humans I know. (srs)










I'm gonna steal that one, Will!

[pastorpritch]

Workout: BACK

DEADS
140 x 10
230 x 8
300 x 5
WORKING SETS:
410 x 3 (PR!) (off rack)
410 x 1 (PR!) (off floor)
Used my hooks and belt for the last couple sets. I didn't want to try a third set from the rack as I didn't want to re-hurt my lower back
Will try for 3rd set next time

DB ROW
120 x 10
120 x 10
120 x 10
120 x 10
120 x 10 (PR Reps!)
Wanted to do this in 3 more weeks, decided to just go ahead and get it out of the way

WIDE-GRIP PULLDOWNS
170 x 8
170 x 8
130 x 8 (slower and strict)
Will stay the same next time

WIDE STANCE SQUATS
140 x 8
230 x 8
230 x 8

GOOD MORNINGS
70 x 10
100 x 10
100 x 10

CARDIO
115 push-ups followed by .6mi walk with the doggies

WORKOUT THOUGHTS
>> Great workout today

[erinlee01]

Congrats on the DL PR!!!!

[pastorpritch]

Congrats on the DL PR!!!!

Thanks!

[pwicks83]

Sweet DL PR bro. Now I'm going to have to shoot another DL vid. Last time I did 405x3.

[pastorpritch]

Sweet DL PR bro. Now I'm going to have to shoot another DL vid. Last time I did 405x3.

I didn't plan on going that high today because of my back, and I didn't think to get a vid of it today. Next time i will. What are you up to now for deadlifts?

[emergency]

Nice work on the PRs Pritch and the 410 DL

[pastorpritch]

Nice work on the PRs Pritch and the 410 DL

Thanks 911!

[emergency]

Gonna have to change your name to Beast Pastor Pritch!

[anonymous]

awesome deadlifts pritch, is ur big 3 total 1k yet?

[pastorpritch]

awesome deadlifts pritch, is ur big 3 total 1k yet?

No, I wish. My bench is pretty wuss. I think after this program I'm on I'm going to do a nice little de-load for a few weeks and then hit up 5/3/1 to push up my bench