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  1. #61
    Omega Level RyouBakua's Avatar
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    Workout: Shoulders


    Con-Cret: 3 caps



    Cardio: 20 min elliptical, level 15, 300 calories


    Exercises (in order):


    Seated Dumbbell Laterals
    Seated Dumbbell Arnold Press
    Hammer Press
    Dumbbell Shrugs


    Notes:
    1.5 hour workout. Got a spot on the Hammer Press today which scored a PR.
    (3 plates and a quarter with minimal "2-finger" spot)


    The Numbers: (lbs x reps)


    Seated Dumbbell Laterals: 15x15, 20x10

    Seated Dumbbell Arnold Press: 40x15, 40x15, 60x10

    Seated Dumbbell Laterals: 20x10

    Hammer Press: (per side) 90x15, 115x12, 135x8, 160x5 (PR)

    Dumbbell Shrugs: 100x25, 100x25 (PR)


    Total Sets: 12




    Intra-Workout:
    Xtend - Watermelon


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




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  2. #62
    Registered User conradcrow's Avatar
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    wow great workout and heavy Arnolds!!!
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  3. #63
    Verified Aesthetic rhadam's Avatar
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    I'm curious as to your reasoning behind the order of your exercises. Are the workouts you're doing/posting now typical? Let's take this shoulder workout for example. Personally i will always do the best mass-building exercises first, i.e. standing military, seated db military, smith rack or arnolds. Then i would do standing bb row, and finally do my raises (both side and front) last. You however mix the secondary exercises in with the primary, specifically doing a raise before your compound lifts. Does this help? Your workouts really intrigue me and i'm sorry it's taken me so long to discuss this with you.
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  4. #64
    Omega Level RyouBakua's Avatar
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    Originally Posted by conradcrow View Post
    wow great workout and heavy Arnolds!!!

    to be honest, i felt kinda weak


    Originally Posted by rhadam View Post
    I'm curious as to your reasoning behind the order of your exercises. Are the workouts you're doing/posting now typical? Let's take this shoulder workout for example. Personally i will always do the best mass-building exercises first, i.e. standing military, seated db military, smith rack or arnolds. Then i would do standing bb row, and finally do my raises (both side and front) last. You however mix the secondary exercises in with the primary, specifically doing a raise before your compound lifts. Does this help? Your workouts really intrigue me and i'm sorry it's taken me so long to discuss this with you.

    theyre pretty typical for me
    i like to pick an exercise or two and really warm up the muscles.
    i find it allows me to "jump ahead" in my heavy lifts


    so today i wanted to warm up the shoulders but not tire them out for the heavy weights.
    i knew i was doing the hammer machine. so i trained towards that goal.
    you can see the difference between this and my other shoulder routine (page 1 post 21)


    no worries about the time, just glad for the feedback
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  5. #65
    Registered User SA1705's Avatar
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    my bad bro. I am new to the forum thing. My routine is:
    chest, back traps.
    Mon. - chest, back, lats
    Tues. - hams, calves, lower abs.
    Wed. - stationary bike 20 minutes tops
    Thurs. - quads, calves, upper abs
    Fri. - biceps, triceps, ad delts
    Sat. - 20min bike
    Sunday - light ab workout/ rest day

    I lift at 6-7ish or 7-8ish (depends on classes) college
    but I wake up @ 5 every morning to eat. my day always starts with 1cup oatmeal,1 scoop hydro protein powder, almonds.... oh btw I take in 3kcal/day (50/30/20 ratio)..... post workout = 1 large banana, 2 apples, 1 scoop hydro whey protein powder about 20 minutes after workout. then at 11 I have lunch and eat every 3 hours after that.
    typically my meals are evenly distributed at about 60g carb/ 38g protein / 12g fat per meal every meal.......... except post workout meal.
    Also - lunch and dinner include 15 - 20g extra carbs via starchy vegetables (usually spinach, green beans, mixed vegies, tomato, cucumbor, .... basically all vegies)

    Any suggestions?
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  6. #66
    Registered User conradcrow's Avatar
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    Originally Posted by SA1705 View Post
    my bad bro. I am new to the forum thing. My routine is:
    chest, back traps.
    Mon. - chest, back, lats
    Tues. - hams, calves, lower abs.
    Wed. - stationary bike 20 minutes tops
    Thurs. - quads, calves, upper abs
    Fri. - biceps, triceps, ad delts
    Sat. - 20min bike
    Sunday - light ab workout/ rest day

    I lift at 6-7ish or 7-8ish (depends on classes) college
    but I wake up @ 5 every morning to eat. my day always starts with 1cup oatmeal,1 scoop hydro protein powder, almonds.... oh btw I take in 3kcal/day (50/30/20 ratio)..... post workout = 1 large banana, 2 apples, 1 scoop hydro whey protein powder about 20 minutes after workout. then at 11 I have lunch and eat every 3 hours after that.
    typically my meals are evenly distributed at about 60g carb/ 38g protein / 12g fat per meal every meal.......... except post workout meal.
    Also - lunch and dinner include 15 - 20g extra carbs via starchy vegetables (usually spinach, green beans, mixed vegies, tomato, cucumbor, .... basically all vegies)

    Any suggestions?
    try this link...post the above here

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  7. #67
    Omega Level RyouBakua's Avatar
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    no worries,
    i told him it was ok to contact me if he had any questions


    3,000 calories everyday = good
    working out everyday = not so good



    ratios are irrelevant. hit your macros.
    get quality carb sources (oatmeal, rice, potatos, etc)
    protein should be 120g-150g daily

    compound movements are good
    once you warm up, do 6-rep sets
    if you can do more than 6,
    stop and add weight until youre squeezing out your 6th one
    on your last set add a few more lbs and hit for 4
    hopefully that will maximize strength and muscle gains

    get quality rest (you grow when you rest)
    take an off day or two, go relax or do something fun



    i dont know everything but thats my take on it
    read around the forum as theres tons of info out there
    search for the answer you seek and if you cant find it, ask
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  8. #68
    Physicist in Training JValjean724's Avatar
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    Originally Posted by RyouBakua View Post
    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)

    .
    Well sounds like you are doing something right!

    Hopefully you'll be able to keep that up


    And nice PRs today, must feel good
    I protest this fraud


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  9. #69
    Registered User SA1705's Avatar
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    Originally Posted by RyouBakua View Post
    no worries,
    i told him it was ok to contact me if he had any questions


    3,000 calories everyday = good
    working out everyday = not so good



    ratios are irrelevant. hit your macros.
    get quality carb sources (oatmeal, rice, potatos, etc)
    protein should be 120g-150g daily

    compound movements are good
    once you warm up, do 6-rep sets
    if you can do more than 6,
    stop and add weight until youre squeezing out your 6th one
    on your last set add a few more lbs and hit for 4
    hopefully that will maximize strength and muscle gains

    get quality rest (you grow when you rest)
    take an off day or two, go relax or do something fun



    i dont know everything but thats my take on it
    read around the forum as theres tons of info out there
    search for the answer you seek and if you cant find it, ask
    thanks for the help bro. as you drop the LBS, I'll pack some on. Clean hard muscle! Later
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  10. #70
    Omega Level RyouBakua's Avatar
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    Originally Posted by JValjean724 View Post
    Well sounds like you are doing something right!
    Hopefully you'll be able to keep that up
    And nice PRs today, must feel good

    i workout to maintain muscle and strength so i should be able to keep it up

    shoulders are definitetly sore. (more so than back)

    but i have a rest day tomorrow which ill put to good use.


    Originally Posted by SA1705 View Post
    thanks for the help bro. as you drop the lbs, I'll pack some on. Clean hard muscle!

    sounds like a solid plan
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  11. #71
    Omega Level RyouBakua's Avatar
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    Wednesday: Off

    Con-Cret: 2 caps



    Made protein pancakes for breakfast and making thai curry w brown rice for dinner.

    Also vacuuming the house.


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  12. #72
    Registered User conradcrow's Avatar
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    recipes?
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  13. #73
    Omega Level RyouBakua's Avatar
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    easy stuff



    instant pancake mix + whey

    sliced meat + coconut milk + peanut butter + onions + thai curry paste + water
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  14. #74
    Registered User SecondSucks's Avatar
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    damn that food looks delicious
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  15. #75
    Physicist in Training JValjean724's Avatar
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    Yeah peanut sauce sounds awesome, gotta try that
    I protest this fraud


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  16. #76
    Verified Aesthetic rhadam's Avatar
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    Protein pancakes... ALWAYS a good choice. Lookin good brother.
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  17. #77
    Omega Level RyouBakua's Avatar
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    the curry was awesome!

    and whenever i eat pancakes its usually protein pancakes!
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  18. #78
    Registered User storm1507's Avatar
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    Protein pancakes......win.

    We usually use whole wheat pancake mix, add protein powder, nuts, banana, oatmeal, flax...sometimes apple pieces. You just can't go wrong here. Well, depends on what you put on top. Go easy on the banana...it can overpower pretty easily.

    Nice job lately. DB shrugs are out of this world man.

    As for the order of exercises, I usually do the bigger compound lifts first. However, there are many who advocate do the iso's first and then the compounds last. That way you don't have to use as heavy a wt on the compound and thus less chance of injury. Due to shoulder problems, I have used this last techinique in the past and have had pretty good success.

    There's more than one way to skin a cat.
    Last edited by storm1507; 12-09-2010 at 08:39 AM.
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    Originally Posted by storm1507 View Post
    Protein pancakes......win.

    We usually use whole wheat pancake mix, add protein powder, nuts, banana, oatmeal, flax...sometimes apple pieces. You just can't go wrong here. Well, depends on what you put on top. Go easy on the banana...it can overpower pretty easily.

    Sounds good.


    Originally Posted by storm1507 View Post
    Nice job lately. DB shrugs are of this world man.

    Thanks. 25 reps was a killer!


    Originally Posted by storm1507 View Post
    As for the order of exercises, I usually do the bigger compound lifts first. However, there are many who advocate do the iso's first and then the compounds last. That way you don't have to use as heavy a wt on the compound and thus less chance of injury. Due to shoulder problems, I have used this last techinique in the past and have had pretty good success. There's more than one way to skin a cat.

    This is true!
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    Originally Posted by RyouBakua View Post
    the curry was awesome!

    and whenever i eat pancakes its usually protein pancakes!
    do you have to add more milk/water to the pancake mix cause of the protein?
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    Originally Posted by storm1507 View Post
    Protein pancakes......win.

    We usually use whole wheat pancake mix, add protein powder, nuts, banana, oatmeal, flax...sometimes apple pieces. You just can't go wrong here. Well, depends on what you put on top. Go easy on the banana...it can overpower pretty easily.

    Nice job lately. DB shrugs are out of this world man.

    As for the order of exercises, I usually do the bigger compound lifts first. However, there are many who advocate do the iso's first and then the compounds last. That way you don't have to use as heavy a wt on the compound and thus less chance of injury. Due to shoulder problems, I have used this last techinique in the past and have had pretty good success.

    There's more than one way to skin a cat.

    Injury is the reason i now do flat bb bench either last with light weight or simply light weight whenever i do it. So easy to injure a shoulder and my shoulders are already bad haha. I get funny looks from people when i do a lot of weight for incline and decline and then hit flat doing 1 plate. But i'll be the guy with a well-developed and injury free chest
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    Originally Posted by storm1507 View Post
    There's more than one way to skin a cat.
    Am i the only one disturbed by this? lol good info man
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    Originally Posted by conradcrow View Post
    do you have to add more milk/water to the pancake mix cause of the protein?
    If you make pancakes a couple of times, you'll know when it's right. It's pretty difficult to mess up pancakes.

    Originally Posted by rhadam View Post
    Injury is the reason i now do flat bb bench either last with light weight or simply light weight whenever i do it. So easy to injure a shoulder and my shoulders are already bad haha. I get funny looks from people when i do a lot of weight for incline and decline and then hit flat doing 1 plate. But i'll be the guy with a well-developed and injury free chest
    ............and shoulders. I noticed that on your lifts, now I know why.

    Originally Posted by Mrsliz1724 View Post
    Am i the only one disturbed by this? lol good info man
    LOL, yep you're the only one. It's a pretty common saying...at least in KY. I've never "skent" a kitty cat.....HONEST.
    My current log

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    Omega Level RyouBakua's Avatar
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    Originally Posted by conradcrow View Post
    do you have to add more milk/water to the pancake mix cause of the protein?
    Originally Posted by rhadam View Post
    Injury is the reason i now do flat bb bench either last with light weight or simply light weight whenever i do it. So easy to injure a shoulder and my shoulders are already bad haha. I get funny looks from people when i do a lot of weight for incline and decline and then hit flat doing 1 plate. But i'll be the guy with a well-developed and injury free chest
    Originally Posted by storm1507 View Post
    If you make pancakes a couple of times, you'll know when it's right. It's pretty difficult to mess up pancakes.

    ............and shoulders. I noticed that on your lifts, now I know why.

    Water/Milk can be added to the Mix as desired.

    And my shoulders tweak more on BB Inclines. Thats why I go light on them or switch to DB.


    Basically, lift for you. No ones going to care if you hurt yourself.
    Last edited by RyouBakua; 12-09-2010 at 03:44 PM.
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    Workout: Arms


    Con-Cret: 2 caps



    Cardio: 27 min elliptical, level 15, 400 calories


    Exercises (in order):


    Barbell EZ Curl
    Dips
    Tricep Pressdown
    Dumbbell Hammer Curls


    Notes:
    1 hour workout. I work basics pretty hard so I only touch arms once every 2 weeks.



    The Numbers: (lbs x reps)


    Barbell EZ Curl: 60x30, 80x10, 100x10

    Dips: BWx25, BWx25

    Tricep Pressdown: 110x25, Stack 170x10, 110x25

    Dumbbell Hammer Curls: 50x15, 70x8


    Total Sets: 10




    Intra-Workout:
    Xtend - Watermelon


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




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  26. #86
    Registered User conradcrow's Avatar
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    nice workout! great volume and heavy too!

    Have you noticed any results from the con-cret yet?
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    Subd

    Shew all caught up, I have had a lot of reading to do tonight thanks for the Sub. Massive numbers in here. I am definitely on the other end of the spectrum so will be watching closely to see how the other side lifts.
    Doin work is what i do.

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    Originally Posted by conradcrow View Post
    nice workout! great volume and heavy too!

    Have you noticed any results from the con-cret yet?

    its a little too early to tell.
    i respond to some PWO supplements but creatine by itself may take some time.
    my strength and workouts are holding so thats a huge plus!

    whats Beta-Cret supposed to do?


    Originally Posted by Do-Work-Son View Post
    Shew all caught up, I have had a lot of reading to do tonight thanks for the Sub. Massive numbers in here. I am definitely on the other end of the spectrum so will be watching closely to see how the other side lifts.

    thanks for stopping by and reading through the log.
    im sure your numbers will go up as time goes by.
    (ill be following your log too)
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    I dont know if im allowed to disclose the ingredients in beta-cret just yet...but I can say that it is a stimmed ultra potent preworkout, it will have con-cret in it as the creatine source (hence the "cret" at the end of the name lol). It should be going into production next week or the week after that it will also be very competitively priced
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    Originally Posted by conradcrow View Post
    I dont know if im allowed to disclose the ingredients in beta-cret just yet...but I can say that it is a stimmed ultra potent preworkout, it will have con-cret in it as the creatine source (hence the "cret" at the end of the name lol). It should be going into production next week or the week after that it will also be very competitively priced

    im all about trying the latest stimmed ultra-potent PWOs!

    (dont feel much on 3 scoops of superpump/jack3d/nano vapor)



    Jacked up and good to go!
    Last edited by RyouBakua; 12-09-2010 at 10:44 PM.
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