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  1. #61
    Omega Level RyouBakua's Avatar
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    Originally Posted by DocHollidy View Post
    Then Decided to Mess around and hit Decline Bench
    225x5
    315x5 fast and easy

    only had 40 minutes to workout, so that is why this isnt much done tonight.

    overall not a bad workout, messed around with a working set of decline at the end, going to probably hit my back hard tommorow, and going to run my 40, and a couple other timed drills hopefully friday. Shooting for a 4.75
    I ran 4.72, 4.74, 4.72 back in December but then again I havent been running 40's in a while but have been running during practice and a sprint/dynamic session each week. Want to up the running now that it is warmer, no longer snow and I can get in better game shape.
    youve got some good exercises

    do you them with a team or solo?
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  2. #62
    Omega Level RyouBakua's Avatar
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    Originally Posted by DBLBacn View Post
    Another awesome workout today. not as many PR's on this one as the last two, but still hit quite a few. i base my PR's off of my total volume for the exercise, and it seems like every time i go into it I get stronger and stronger. it's like I've been getting nOOb gains without being one. this program I've been using has really worked for me so far, and hopefully it stays that way.

    The Breakdown:
    PWO i took 3 scoops of the blue razz about an hour before hand as well as some of the ripped fuel. was pretty tired this morning from lack of sleep so i thought the caffiene couldn't hurt. same as yesterday, the con-cret tasted amazing and mixed extremely well. only been 2 days and I'm already a fan!

    1Dumbbell Bench Press - 60x15, 70x15, 80x9 PR
    2Butterfly - 175x10, 185x10, 190x10
    3Dips - Chest Version - 45x8, 55x8, 57.5x8 PR
    4Arnold Dumbbell Press - 35x12, 40x12, 45x10 PR
    5Upright Cable Row - 145x10, 155x10, 160x10 PR
    6Standing Front Barbell Raise Over Head - 50x12, 60x12, 60x10 PR
    7Dumbbell Shrug - 85x12, 85x12, 90x10
    8Triceps Pushdown - Rope Attachment - 120x12, 130x12, 130x12 PR
    9Standing Overhead Barbell Triceps Extension - 70x10, 70x10, 70x10
    10Crunches - 14x20, 14x15, 14x15
    11Hanging Leg Raise - 10x5, 10x5

    I took a little extra time today as I had more to spend in the gym. only ended up being about 15 minutes more than usual, but the extra rest seemed to help on some of the lifts. overall a great workout and am satisfied with it.

    Strength - 9/10 - would liked to have hit a little heavier or a few more reps on some of these, but overall I was feeling strong and everything went great.
    Endurance - 9/10 - definitely felt up to the challenge today. i could've kept going if I really wanted to, but by the time i hit that last set of abs I was starting to get tired and figured I should call it quits for the day.
    Recovery - 10/10 - no DOMS, no feelings of soreness, no anything that would even imply I hit the gym yesterday. it's kinda weird actually. sometimes I feel like if I'm not sore i didn't work hard enough, but then the numbers went up again today and I had more PR's so I take that to mean the con-cret is doing it's job and I won't have to deal with that pesky soreness during my next workout.

    My second time hitting the same muscle group in a week i usually end up lifting less instead of more. Today that was not the case. I really hope this continues because if it does I may be hitting 100lb dumbbells before the log is over. wouldn't that be great?!

    nice upperbody workout Bacon

    you dont need to hit PRs everytime, but its hard NOT to right!


    gotta love that recovery and if youre already doing the 80s...

    i predict the 100s in the near future
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  3. #63
    God's son DocHollidy's Avatar
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    Originally Posted by RyouBakua View Post
    youve got some good exercises

    do you them with a team or solo?
    I do them by myself, my boy will time me when I do timed drills, but thats the only bad thing I cant actually gauge my speed unless I have a timer..

    Sometimes I feel slow and post great times, sometimes feel faster and dont post, it has to do with me being stiff in my running, I've noticed the smoother you try to run the slower you will feel, but faster you will be. My goal is to be running legit 4.6s at 260lbs I think I will be solid their. I ran a 4.47-4.49 5-6 different times and usually ran around 4.52-4.57 when I was 195lbs back in highschool, so I've gained a lot of weight and am running around 4.70-4.75 now so not too much difference, I'd love to have the speed I used to have, feel slow as hell now even if I'm running 4.7
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  4. #64
    Endorphin Addiction.... DBLBacn's Avatar
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    Originally Posted by RyouBakua View Post

    you dont need to hit PRs everytime, but its hard NOT to right!
    definitely agreed! i just can't stop, but not to worry, i have no intentions of stopping the PR's any time soon
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  5. #65
    Omega Level RyouBakua's Avatar
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    Originally Posted by DocHollidy View Post
    I do them by myself, my boy will time me when I do timed drills, but thats the only bad thing I cant actually gauge my speed unless I have a timer..

    Sometimes I feel slow and post great times, sometimes feel faster and dont post, it has to do with me being stiff in my running, I've noticed the smoother you try to run the slower you will feel, but faster you will be. My goal is to be running legit 4.6s at 260lbs I think I will be solid their. I ran a 4.47-4.49 5-6 different times and usually ran around 4.52-4.57 when I was 195lbs back in highschool, so I've gained a lot of weight and am running around 4.70-4.75 now so not too much difference, I'd love to have the speed I used to have, feel slow as hell now even if I'm running 4.7

    thats great

    i have a wrestling background

    but i would still love to do speed drills like that

    (my boys arent dependable when it comes to stuff like that)
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  6. #66
    Registered User storm1507's Avatar
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    Originally Posted by DocHollidy View Post

    DAY 4 PM Workout




    Dynamic Effort and Foot Work
    (emphasis on speed, not worried about weight in this workout)

    Cable Knee Drives
    20lbs x8
    10lbs x8


    Bench Step Up with Exaggerated Leg Raise
    65x8
    40x8

    Jump Squat
    95x3
    150x3

    Agility Ladder
    2 In Run x4
    Side Shuffle x4
    Icky Shuffle x4
    In and Out x4

    Jump Rope
    x50
    x30

    2 Leg/ 1 Leg
    x20/20/20
    x20/20/20

    Single Leg Bench Jumps
    x5
    x5 (w/20lbs)

    Then Decided to Mess around and hit Decline Bench
    225x5
    315x5 fast and easy

    only had 40 minutes to workout, so that is why this isnt much done tonight.

    overall not a bad workout, messed around with a working set of decline at the end, going to probably hit my back hard tommorow, and going to run my 40, and a couple other timed drills hopefully friday. Shooting for a 4.75
    I ran 4.72, 4.74, 4.72 back in December but then again I havent been running 40's in a while but have been running during practice and a sprint/dynamic session each week. Want to up the running now that it is warmer, no longer snow and I can get in better game shape.
    Great job Doc. My wife did step ups for the first time in awhile yesterday and was talking about how it was killing her.

    315#....easy? Nice.

    Originally Posted by DBLBacn View Post


    Another awesome workout today. not as many PR's on this one as the last two, but still hit quite a few. i base my PR's off of my total volume for the exercise, and it seems like every time i go into it I get stronger and stronger. it's like I've been getting nOOb gains without being one. this program I've been using has really worked for me so far, and hopefully it stays that way.

    The Breakdown:
    PWO i took 3 scoops of the blue razz about an hour before hand as well as some of the ripped fuel. was pretty tired this morning from lack of sleep so i thought the caffiene couldn't hurt. same as yesterday, the con-cret tasted amazing and mixed extremely well. only been 2 days and I'm already a fan!


    1Dumbbell Bench Press - 60x15, 70x15, 80x9 PR
    2Butterfly - 175x10, 185x10, 190x10
    3Dips - Chest Version - 45x8, 55x8, 57.5x8 PR
    4Arnold Dumbbell Press - 35x12, 40x12, 45x10 PR
    5Upright Cable Row - 145x10, 155x10, 160x10 PR
    6Standing Front Barbell Raise Over Head - 50x12, 60x12, 60x10 PR
    7Dumbbell Shrug - 85x12, 85x12, 90x10
    8Triceps Pushdown - Rope Attachment - 120x12, 130x12, 130x12 PR
    9Standing Overhead Barbell Triceps Extension - 70x10, 70x10, 70x10
    10Crunches - 14x20, 14x15, 14x15
    11Hanging Leg Raise - 10x5, 10x5

    I took a little extra time today as I had more to spend in the gym. only ended up being about 15 minutes more than usual, but the extra rest seemed to help on some of the lifts. overall a great workout and am satisfied with it.

    Strength - 9/10 - would liked to have hit a little heavier or a few more reps on some of these, but overall I was feeling strong and everything went great.
    Endurance - 9/10 - definitely felt up to the challenge today. i could've kept going if I really wanted to, but by the time i hit that last set of abs I was starting to get tired and figured I should call it quits for the day.
    Recovery - 10/10 - no DOMS, no feelings of soreness, no anything that would even imply I hit the gym yesterday. it's kinda weird actually. sometimes I feel like if I'm not sore i didn't work hard enough, but then the numbers went up again today and I had more PR's so I take that to mean the con-cret is doing it's job and I won't have to deal with that pesky soreness during my next workout.

    My second time hitting the same muscle group in a week i usually end up lifting less instead of more. Today that was not the case. I really hope this continues because if it does I may be hitting 100lb dumbbells before the log is over. wouldn't that be great?!



    great job today Doc! way to get in there and hit it fast!
    Another great workout and write up. Keep those PR's coming...we'll have to change your name to DBLPR.
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  7. #67
    Endorphin Addiction.... DBLBacn's Avatar
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    Originally Posted by storm1507 View Post

    Another great workout and write up. Keep those PR's coming...we'll have to change your name to DBLPR.
    that'd be nice, hopefully it happens.

    today should turn out to be an interesting day. supposedly I have a ton of meetings and paperwork to take care of at work so i'm still hoping to get to the gym and actually have a lunch break. i think i need to hit some more PR's today, maybe i'll read Doc's beastly numbers right before I hit the weights for that added push to make myself work harder.

    Of to work soon, some morning motivation as always...





    good luck to everyone else on their workouts today, lets see some PR's!
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  8. #68
    Internet Know It All BDiamond's Avatar
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    Originally Posted by DBLBacn View Post



    good luck to everyone else on their workouts today, lets see some PR's!
    I think I'll keep coming back to this thread for the pics alone...

    On a serious note, good work both of ya.
    I make bad videos in my b̵a̵s̵e̵m̵e̵n̵t̵ garage about training, which makes me an internet guru.
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  9. #69
    Do I even lift? BenW22's Avatar
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    Originally Posted by BDiamond View Post
    I think I'll keep coming back to this thread for the pics alone...

    On a serious note, good work both of ya.
    ^^I totally agree. I nominate this thread for both Best Pictures and Best User Names.
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  10. #70
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    subbd bro gives me motivation glad i just got my log up and running cant wait to see how it works out
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    subbed. some awesome con-cret logs out there. love reading em.
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  12. #72
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    ProMera would like to congratulate Alexpetrou and DBLBacn on winning a bottle of ProMera's new preworkout supp...Beta-Cret!

    There will be additional opportunities for our loggers who have done a great job visiting and comparing results with the rest of the Con-Cret family. Also, being active in and creating an interesting and unique Con-Cret log will be noted as well.

    I am copy/pasting this in every active Con-Cret log to let each of you know that ProMera will be doing this continually as a way to thank our loggers.
    My current log

    http://forum.bodybuilding.com/showthread.php?t=158720023&p=1173746753&posted=1#post1173746753

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  13. #73
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    Originally Posted by storm1507 View Post
    ProMera would like to congratulate Alexpetrou and DBLBacn on winning a bottle of ProMera's new preworkout supp...Beta-Cret!
    Congrats! I finally found your journal. You need some female-friendly pics in here.
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  14. #74
    I love guacamole KwayZee's Avatar
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    Originally Posted by storm1507 View Post
    ProMera would like to congratulate Alexpetrou and DBLBacn on winning a bottle of ProMera's new preworkout supp...Beta-Cret!
    Congrats DBLBacn!! Well deserved
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  15. #75
    Omega Level RyouBakua's Avatar
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    hehe... wait til he gets back... hes gonna flip!


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    Originally Posted by ChocoChick View Post
    Congrats! I finally found your journal. You need some female-friendly pics in here.
    Wait...those aren't female friendly? Bummer. ;-)

    Congrats, DBLBacn....well deserved! Let all of us know how Beta-Cret is!
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  17. #77
    Endorphin Addiction.... DBLBacn's Avatar
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    Originally Posted by storm1507 View Post
    ProMera would like to congratulate Alexpetrou and DBLBacn on winning a bottle of ProMera's new preworkout supp...Beta-Cret!

    There will be additional opportunities for our loggers who have done a great job visiting and comparing results with the rest of the Con-Cret family. Also, being active in and creating an interesting and unique Con-Cret log will be noted as well.

    I am copy/pasting this in every active Con-Cret log to let each of you know that ProMera will be doing this continually as a way to thank our loggers.
    SWEET!!!! if it's half as good as Con-Cret I'll become an addict. I'll make sure to add it to this log and let everybody know how it goes with the Beta. every day I find more and more reasons to love these logs. thanks to all for checking in and continue to do so, it motivates me to push harder than ever before. I'm about to go running with the wifey and then off to the gym a little later. thanks again, i'll be sure to push out some new PR's tonight for all of you!

    And just for you Choco...

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  18. #78
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    Originally Posted by DBLBacn View Post
    SWEET!!!! if it's half as good as Con-Cret I'll become an addict. I'll make sure to add it to this log and let everybody know how it goes with the Beta. every day I find more and more reasons to love these logs. thanks to all for checking in and continue to do so, it motivates me to push harder than ever before. I'm about to go running with the wifey and then off to the gym a little later. thanks again, i'll be sure to push out some new PR's tonight for all of you!

    Looking forward to hearing what you think of Beta-Cret. Have fun running with the wifey I need a running partner...
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    DAY 5




    Little Combine Workout
    (less than 2 days til game day now so winding down on the training for the week, just messing around tonight since people were asking about me in reference to this years combine numbers)

    Bench Press
    135x10 (Warmup)
    135x10 (Warmup)
    225x26 (PR +3)
    340x3


    Broad Jump
    8'9 (+3" PR)
    8'8


    So I'm pretty happy, I've never trained the broad jump so thats why its pretty low, i'm gonna start training for it after the season along with all of the combine test. I'm going to run the shuttle, 3 cone, and 40 tommorow if I can get my timer, so we can see where I stack up on everything...

    But for the TOP performers at D-Line I'm 3 reps outside of the top performers on the bench, and 8" outside of the top performers on the broad jump lol so a LOT of work to do, I think my timed drills will be in the top performers but we will find out tommorow.
    For LB's I would of been 6th on the bench, but still about 9" from the top in the broad jump, so I need to improve my explosiveness quite a bit but it will come.
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  20. #80
    Registered User BruinBC's Avatar
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    Originally Posted by DocHollidy View Post

    DAY 5




    Little Combine Workout
    (less than 2 days til game day now so winding down on the training for the week, just messing around tonight since people were asking about me in reference to this years combine numbers)

    Bench Press
    135x10 (Warmup)
    135x10 (Warmup)
    225x26 (PR +3)
    340x3


    Broad Jump
    8'9 (+3" PR)
    8'8


    So I'm pretty happy, I've never trained the broad jump so thats why its pretty low, i'm gonna start training for it after the season along with all of the combine test. I'm going to run the shuttle, 3 cone, and 40 tommorow if I can get my timer, so we can see where I stack up on everything...

    But for the TOP performers at D-Line I'm 3 reps outside of the top performers on the bench, and 8" outside of the top performers on the broad jump lol so a LOT of work to do, I think my timed drills will be in the top performers but we will find out tommorow.
    For LB's I would of been 6th on the bench, but still about 9" from the top in the broad jump, so I need to improve my explosiveness quite a bit but it will come.

    Messing around and breaking an old PR by 3 reps? I like it!
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  21. #81
    Omega Level RyouBakua's Avatar
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    Originally Posted by DocHollidy View Post
    Bench Press
    135x10 (Warmup)
    135x10 (Warmup)
    225x26 (PR +3)
    340x3

    225 x 26 is pretty awesome right there!
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  22. #82
    God's son DocHollidy's Avatar
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    Originally Posted by RyouBakua View Post
    225 x 26 is pretty awesome right there!
    thanks man I'm attending some tryouts next year, my coach has already had contact from the Reading Express of the IFL about me, so hopefully that is a door that will open up to something.

    But my goals for the tryout are
    260lbs
    below 4.75 40
    above 30 reps on bench
    above 30 vert
    above 9'5 broad jump

    so I have alot of work to do


    EDIT: forgot to add kudos to DBLBacn my partner got some Beta-Cret so thats awesome.
    CON-CRET LOG-http:http://forum.bodybuilding.com/showthread.php?p=636607883

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  23. #83
    Omega Level RyouBakua's Avatar
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    great stats to shoot for



    if youre getting 225 for 26

    im pretty confident that you can hit 30 on the Con-Cret you got
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  24. #84
    God's son DocHollidy's Avatar
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    Guess I should add this since I've forgot last few posts

    Recovery- 9.5/10- Feel like I recover nicely, should really be a 10 but after going on low carbs without being used to it I struggle with recovery slightly, more my fault but this is pushing me through with my workouts.

    Strength- 10/10- I'm breaking records almost every other workout.

    Endurance- 10/10- Same with the recovery the low carbs kills me, but I'm getting through my sets and still putting up numbers so. I love this stuff so far. Definitely getting pineapple after I'm through with this.


    forgot to add I did alot of hip work and jump rope earlier today
    Last edited by DocHollidy; 03-03-2011 at 08:14 PM.
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  25. #85
    Registered User BruinBC's Avatar
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    Originally Posted by DocHollidy View Post

    forgot to add I did alot of hip work and jump rope earlier today
    What do you do for hip work?
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  26. #86
    God's son DocHollidy's Avatar
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    Originally Posted by BruinBC View Post
    What do you do for hip work?

    abbduction, adduction, flexion, extension
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  27. #87
    Registered User BruinBC's Avatar
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    Originally Posted by DocHollidy View Post
    abbduction, adduction, flexion, extension
    Cool I'd love to get looser, more fluid hips. I'll definitely be looking into these sorts of exercises.
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  28. #88
    Endorphin Addiction.... DBLBacn's Avatar
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    Well before I start on this I feel I have one thing to say...



    to RB for originally starting me on this, to my log partner Doc for putting up some huge numbers (motivating as hell, great work today bro. i wish i could do 225 once let alone 26!), and to the rest of the loggers, supporters, and followers of this awesome log. I say this because tonight I had the best workout of my life, and I feel as though I owe it mostly to y'all. it started with a 4 mile run with the wife this afternoon around the park here in town, and then off to the gym a little later to thrash some iron. I have never felt so pumped and into it. I went in and immediately Beast Mode was engaged...



    The Breakdown:

    PWO i took 2 capsules of Con-Cret, and also read through some logs for motivation. seeing everybody working so hard and offering encouragement made me want to hit it harder than ever. I went in with a single goal: i wanted PR's on EVERY lift I did. i didn't quite make that, but it was close. Here's what I managed:

    1Barbell Squat - 165x15, 205x15, 215x15 PR
    2Leg Extensions - 200x10, 220x10, 240x8
    3Lying Leg Curls - 70x10, 80x10, 90x6 PR
    4Smith Machine Lunges - 110x10, 120x10, 125x10 PR
    5Seated Calf Raise - 110x15, 120x15, 130x15 PR
    6Standing Dumbbell Calf Raise - 85x12, 95x12, 100x12 PR
    7Seated One-arm Cable Pulley Rows - 70x12, 85x12, 90x12 PR
    8Wide-Grip Lat Pulldown - 165x10, 165x10, 170x10 PR
    9Back Extensions - 60x12, 60x12
    10Incline Dumbbell Curl - 35x10, 40x10, 40x10 PR
    11Lying Cable Curl - 115x12, 125x11, 125x10 PR
    12Hammer Curls - 40x10, 45x10 PR
    13Palms-Down Dumbbell Wrist Curl Over A Bench - 10x12, 15x12, 15x12 PR
    14Oblique Crunches - 14x15, 14x15, 14x15 PR
    15Cable Crunch - 100x15, 115x15, 125x15 PR
    16Dumbbell Side Bend - 60x10, 60x12 PR

    Still a RIDICULOUS number of PR's yet again! Tonight was hands down the BEST workout of my life! I have never hit it like I just did, and I have never felt better! I just felt unstoppable, and kept pumping out reps I didn't even know I had in me.

    Strength - 10/10 - I have never been or felt stronger in my entire life! as soon as I swallowed the Cret' i was in the zone, and I threw iron around like it was nothing. (not quite like Doc does, but he's probably like the strongest dude in the world, so I guess I can't feel to bad
    Endurance - 10/10 - I couldn't be stopped tonight. nothing was gonna stand in the way of me lifting the weights I set out to and smashing some PR's. I felt like I could've stayed all night, and had to force myself to leave lest I over-train.
    Recovery - 10/10 - I felt NOTHING in terms of soreness or issues from any of my previous workouts this week. there was no pain keeping my numbers down, and I love that about the Con-Cret! the true test will be tomorrow, seeing if I'm sore after the epic workout had tonight.


    All of these numbers would be 15/10 if I could do it, because there was nothing like tonight! thanks again to everybody for the kind words and for following along. I think tomorrow will be a much needed day of rest after 4 solid days straight. keep following along, and I will be sure to check in on y'all as well!

    And remember, when you have a goal, fight for it like hell!
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  29. #89
    Omega Level RyouBakua's Avatar
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    you sir, just experienced an...

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    DBLBacn....please send me your name, address, phone #, and e-mail address via PM.
    My current log

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