The CON-CRĒT Log & Review you just have to see! (now with BETA-CRĒT & GLUTA-TRĒN!)

[ian0789]

Damn man, thats a lot of crunching! Do you break it down by sets or just blow it up till you cant move anymore?

[RyouBakua]

Friday Workout: Abs & Legs


Con-Cret: 2 caps



Cardio: 22 min elliptical, level 12, 400 calories,


Exercises (in order):


Hindu Squats
Crunches
Oblique Crunches
Leg Raises
Oblique Leg Raises
"Hoist" Machine Calf Raises
"Hoist" Machine Deadlifts
"Lifefitness" Hamstring Curl
"Lifefitness" Leg Extensions
Machine Back Extensions


Notes:
1.5 hour workout. Broke a good sweat. Legs are dead tired.


The Numbers: (lbs x reps)


Hindu Squats: BWx50

Crunches: 50

Oblique Crunches: 50

Leg Raises: 50

Oblique Leg Raises: 50

"Hoist" Machine Calf Raises: Stack x50

"Hoist" Machine Deadlifts: 6 plates x5, 8 plates x5, 10 plates x5, 6 plates x10

"Lifefitness" Hamstring Curl: Stack x8, Stack x8, Stack x8

"Lifefitness" Leg Extensions: Stack x10, Stack x10, Stack x10,

Machine Back Extensions: Pin at 10 x 50

Total Sets: 17




Intra-Workout:
Xtend - Watermelon


Post-Workout:
Vanilla EAS Whey + Dark Chocolate Muscle Milk

[RyouBakua]

Damn man, thats a lot of crunching! Do you break it down by sets or just blow it up till you cant move anymore?

tried to hit it all at once

but took a few seconds to rest here and there

[storm1507]

Nice work on the abs/legs.

Is that first machine pic the Hoist deadlift machine?

[RyouBakua]

Nice work on the abs/legs.

Is that first machine pic the Hoist deadlift machine?

Thanks


And Yes

(you stand and face the seat)

[conradcrow]

that machine is sickkkkkk

[ian0789]

Dude that thing is odd as heck looking! How does it feel using it for DL's vs the real thing?

[RyouBakua]

its not too bad. was my first time using it really.
figured what the hell. loaded it up and went at it.
id say it feels about 80% like the real thing.


the thing thats most different is the grip. it swivels freely so it'll twist as you pull.

[RyouBakua]

Saturday: Off

Con-Cret: 2 caps




Note: Did tire rotations on 2 cars today. Guess thats cardio too

[storm1507]

What do you do seated w/ your back against the pad on that machine?

[RyouBakua]

What do you do seated w/ your back against the pad on that machine?

You can also do hack or shrugs with it





Also, I will be taking more Con-Cret from now on

Lots of people are taking 2 caps at 150 lbs

I take 2 caps and am not feeling much of a difference at 235 lbs


I have to do this product justice and thus need to ellicit some sort of response.

So I will start with 3 caps and go from there. Off days will be 2 caps.

[RyouBakua]

Workout: Chest


Con-Cret: 3 caps



Cardio: 20 min elliptical, level 15, 300 calories


Exercises (in order):


Flat Barbell Bench
Incline Dumbbell Press
Flat Dumbbell Press
Hammer Decline
Hammer Flat
Hammer Incline
Incline Dumbbell Flyes
Flat Dumbbell Flyes
Dips


Notes:
1.5 hour workout. The 10th rep was excruciating with each set.
I can normally do 25+ reps easy on dips but by the end, I barely got 10!
Chest is officially dead until next week.


The Numbers: (lbs x reps)


Flat Barbell Bench: 135x40

Incline Dumbbell Press: 80x10, 100x10, 100x10

Flat Dumbbell Press: 80x10, 100x10, 100x10

Hammer Decline: 2 plates on each side x10

Hammer Flat: 2 plates on each side x10

Hammer Incline: 2 plates on each side x10

Incline Dumbbell Flyes: 40x10, 40x10

Flat Dumbbell Flyes: 40x10

Dips: BW x10


Total Sets: 14




Intra-Workout:
Xtend - Watermelon


Post-Workout:
Vanilla EAS Whey + Dark Chocolate Muscle Milk

[conradcrow]

did i read that correctly...135 for 40 reps...in 1 set...the pump you must have achieved from that would be nothing short of amazing lol

[RyouBakua]

did i read that correctly...135 for 40 reps...in 1 set...the pump you must have achieved from that would be nothing short of amazing lol

yeah, kinda burned actually

i think it robbed my dumbbells of a rep or two

just felt like doing it

(sure warmed me up fast)



ill probably do 2 sets of 25 next time

[ian0789]

Damn! That is going to be one painful feeling upon waking up =O If you dont mind me asking, what are your macro's like? I know you have said before you put on weight easy but you have some crazy workout sets!

[RyouBakua]

Damn! That is going to be one painful feeling upon waking up =O If you dont mind me asking, what are your macro's like? I know you have said before you put on weight easy but you have some crazy workout sets!

I currently dont count macros

just try to keep protein high and eyeball carbs at around 100 grams or so




meat sources, veggies, some fruit

carb sources: brown/white rice, milk, stuffing, cranberry sauce

(im on a turkey kick. almost finished eating my 4th one)

[DGreekStallion]

well, i did 120 db rows for 15 today

and that wasnt on con-cret



ill pick a day to start fresh and light it up

Wow, impressive.

Good luck with your log. Sub'd.

[storm1507]

Impressive DB pressing.

I was alos going to ask about the 40 rep warmup. Sounds more like a burnout to me. Do you usually do something like that for a warmup?

[erinlee01]

I think 40 reps on bench would kill me!

[mab23]

100lb DB's for biceps curls - wut

[RyouBakua]

Wow, 120 db rows for 15, impressive.

Thanks. Ill do it again today.

Impressive DB pressing.

I was also going to ask about the 40 rep warmup. Sounds more like a burnout to me. Do you usually do something like that for a warmup?

No. I usually do 2 sets of 25. Was just curious how many I could do.

I think 40 reps on bench would kill me!

You never know until you try!

100lb DB's for biceps curls - wut

only if i use 2 arms!

[RyouBakua]

Workout: Back


Con-Cret: 3 caps



Cardio: 20 min elliptical, level 15, 300 calories


Exercises (in order):


Barbell Rows
Lat Pulldown
Dumbbell Rows
Back Extensions


Notes:
1 hour 15 min workout. Got up too early and felt a little tired. Made it happen though.


The Numbers: (lbs x reps)


Barbell Rows: 135x25, 135x25, 225x10, 225x10, 135x20

Lat Pulldown: 160x10, 160x10

Dumbbell Rows: 120x10, 120x10, 120x10

Back Extensions: Level 10 x50, Level 10 x50


Total Sets: 12




Intra-Workout:
Xtend - Watermelon


Post-Workout:
Vanilla EAS Whey + Dark Chocolate Muscle Milk

[storm1507]

Heavy DB rows. Why did you do them two times in a row? I don't mind them muscle wise, but they absolutely bust my heart out of my chest.

[RyouBakua]

Heavy DB rows. Why did you do them two times in a row? I don't mind them muscle wise, but they absolutely bust my heart out of my chest.

i did the DB Rows 3 times

are you talking about the BB Rows?

[storm1507]

i did the DB Rows 3 times

are you talking about the BB Rows?

Never mind...I saw your response to Greek and thought you did the rows on your last workout as well.

[RyouBakua]

Never mind...I saw your response to Greek and thought you did the rows on your last workout as well.

nah Boss. i murdered chest yesterday. *evil grin*








so Ive posted most of my workouts

Chest, Back, Legs, Shoulders & Abs

Only thing I havent posted is Arms (which will be soon)

Anyone have any feedback, feel free

[JValjean724]

Very impressive numbers in here.


I take it you are just focusing on strength right now?

[BobisMighty]

Workout: Back


Con-Cret: 3 caps
[img ]http://t2.gstatic.com/images?q=tbn:VddulqJwCM-Q_M:[/img]


Cardio: 20 min elliptical, level 15, 300 calories


Exercises (in order):


Barbell Rows
Lat Pulldown
Dumbbell Rows
Back Extensions


Notes:
1 hour 15 min workout. Got up too early and felt a little tired. Made it happen though.


The Numbers: (lbs x reps)


Barbell Rows: 135x25, 135x25, 225x10, 225x10, 135x20

Lat Pulldown: 160x10, 160x10

Dumbbell Rows: 120x10, 120x10, 120x10

Back Extensions: Level 10 x50, Level 10 x50


Total Sets: 12

[img]http://t2.gstatic.com/images?q=tbn:J5Au7D8rD3M4JM:[ /img][img]http://t3.gstatic.com/images?q=tbn:kvGL9uAdbHSUbM:[ /img][img]http://t0.gstatic.com/images?q=tbn:-A3oY1iWZKwtVM:[ /img][img]http://t1.gstatic.com/images?q=tbn:jnNpsBkmXHWjkM:[ /img]


Intra-Workout:
Xtend - Watermelon


Post-Workout:
Vanilla EAS Whey + Dark Chocolate Muscle Milk
[img]http://t1.gstatic.com/images?q=tbn:OnrxGovRceowWM:[ /img][img]http://t3.gstatic.com/images?q=tbn:ExYTHydh75PJ-M:[ /img]



[img]http://static.seekingalpha.com/uploads/2009/7/8/saupload_nuclear_bomb_badger350.jpg[ /img]

Man it looks like you destroyed your back. How were the DOMS?

[RyouBakua]

Very impressive numbers in here.

I take it you are just focusing on strength right now?

good question. coolstorybro behind this.

i once heavily restricted my diet. i lost a little bodyfat but my lifts were weak.
so i increased my intensity and in turn, gave a little slack in the diet.

by doing this, ive lost bodyfat while maintaining
my lean muscle mass and have actually gotten a little stronger

but the goal is always to get leaner (but to do so without losing muscle or strength)

Man it looks like you destroyed your back. How were the DOMS?

not too bad actually. doms are strongest when i do heavy deads or squats.

[austin.j.taylor]

good question. coolstorybro behind this.

i once heavily restricted my diet. i lost a little bodyfat but my lifts were weak.
so i increased my intensity and in turn, gave a little slack in the diet.

by doing this, ive gotten leaner while maintaining
my lean muscle mass and have actually gotten a little stronger

but the goal is always to get leaner (but to do so without losing muscle or strength)

You are experiencing what similar to what i did. The more i increase a caloric deficit, the weaker i get. I get much better results by doing a smaller deficit and upping the intensity. I still lose the same amount of weight, but i hang onto, if not strength.