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

[pastorpritch]

SUPPLEMENTS
CVS: Fish Oil
HIGHER POWER: Multi-Vitamin

LOWER BODY POWER DAY

BB FRONT SQUATS
STRETCH
140 x 5
210 x 5
210 x 5
210 x 5
THESE ARE STARTING TO FEEL BETTER, I GOT ONE MORE REP ON EACH SET COMPARED WITH LAST WEEK
VOLUME = 3150 (UP FROM 2520)

HACK SQUATS (Wide Stance)
270 x 10 (PR Reps!)
270 x 10 (PR Reps!)
THESE FELT GOOD THIS WEEK
VOLUME = 5400 (4740 last week)

DEADLIFT
320 x 5
320 x 5
320 x 5
DECIDED TO SWITCH THINGS UP TODAY TO SAVE MY LOWER BACK. THESE FELT VERY EASY TODAY
VOLUME = 4800

STEP DOWN
10 x 10
10 x 10
10 x 12
VOLUME = 420

LYING LEG CURLS
120 x 8 (Feet Wide)
130 x 6 (Feet Narrow)
VOLUME = 1740 (1880 last week)

STANDING CALF RAISE (Feet Narrow)
230 x 8 (PR!)
230 x 8 (PR!)
230 x 8 (PR!)
SLOW AND HOLD!
VOLUME = 5520 (5120 last week)

SEATED CALF (Wide Stance)
135 x 8
135 x 7
DOWN IN REPS COMPARED WITH LAST TIME
VOLUME = 2025 (2700 last week)

CARDIO
Rode my bike to and from the gym

WORKOUT THOUGHTS
>> I did those step-downs to warm up and then I stretched, I think it helped a great deal with my lifts today
>> I'm starting to really think about volume and what it means for size and for deloads. I think on deloads you could do less weight, more reps, and still achieve the same volume with the heavy weights. The question is, would it still be a "de-load"?

MEALS SO FAR:
MEAL 1: 1c Egg Whites; 12 Grain Organic Bread for toast w/Organic Butter (POST-Workout 2:00pm)
MEAL 2: 7oz Chicken dipped in BBQ Sauce; 1c Romain; 1/2c Baby Spinach; 3tbs French Dressing (3:30pm)
MEAL 3: I might order some chicken wings ...
MEAL 4:

[VitaSineFinibus]

Great workout pritch, I see you upped the volume in most of the exercises. Nice to see the deadlifts in there!!

[HARRYBEAST]

Pritch Deload is to give your body a rest. Meaning not to put the stress on it. High rep does not always = less stress. IMO stick to the deload the program you are doing calls for. And just switch back to 5-3-1 its what all the cool kids are doing

[pastorpritch]

I think the same thing, just understanding it better I guess ... via volume.

I've been looking at the 5/3/1.I might do O'Hearn's Program but adapted to the 5/3/1 rep scheme

[HARRYBEAST]

I think the same thing, just understanding it better I guess ... via volume.

I've been looking at the 5/3/1.I might do O'Hearn's Program but adapted to the 5/3/1 rep scheme

Have you read 5-3-1 for powerlifting? If not PM me your email

[pastorpritch]

SUPPLEMENTS
CVS: Fish Oil (3 Caps total in the day)
HIGHER POWER: Multi-Vitamin (2 Caps total in the day)

BACK, SHOULDERS & TRAPS

SPEED ROWS
210 x 3
210 x 3
210 x 3
210 x 3
210 x 3
210 x 3
I DID LESS REPS BUT BETTER POSTURE
TOTAL VOLUME= 3780 (5460 last week)

CHINS
BW x 8
BW x 7 (cheat & hold)
BW x 6 (cheat & hold)
TOTAL VOLUME = 4263 (4872 last week)

SEATED CABLE ROW
190 x 10
200 x 9 (PR!)
200 x 8 (PR!)
I TRIED TO HOLD AND THEN DO A SLIGHTLY SLOWER NEGATIVE
TOTAL VOLUME= 5300 (5700 last week) ... Up in weight but down in volume!!

T-BAR ROW
100 x 12
125 x 8
THIS WOULD BE A PERFECT EXERCISE TO REPLACE DB ROW, TOO BAD IT CRUSHES MY "GUYS"
TOTAL VOLUME= 2200

CLOSE GRIP PULLDOWN
120 x 15
130 x 15
UP 10LBS IN SECOND SET AND 3 REPS EACH SET
TOTAL VOLUME= 3750 (2760 last week)

SMITH SHOULDER PRESS
110 x 15
110 x 15
110 x 15
DOWN 10LBS ON ALL SETS COMPARED WITH LAST TIME, BUT MORE REPS AND ONE EXTRA SET
TOTAL VOLUME= 4950 (2880 last week)

SMITH BhB SHRUGS
180 x 12
180 x 12
LESS WEIGHT COMPARED WITH LAST TIME, BUT A DIFFERENT EXERCISE!
TOTAL VOLUME= 4320

CABLE BEHIND-BACK LATERAL RAISE
30 x 15
35 x 15 (PR!)
35 x 12 (PR!)
UP 5LBS COMPARED WITH LAST TIME
TOTAL VOLUME= 1395 (1350 last week)

ASSISTED LEG RAISE // BACK EXT. MACHINE
BW x 15 // 80 x 20
BW x 15 // 100 x 15
BW x 15 // 110 x 15

CARDIO
Rode bike to and fro from the gym

WORKOUT THOUGHTS
>> Good day today! Wore my muscle shirt to the gym, and lived up to the name!

MEALS SO FAR:
MEAL 1: 1c Egg Whites; 2 Slices 12 Grain Organic Bread w/organic butter (Pre-Workout, 11:30am)
MEAL 2: 1c Egg Whites; 2 Slices 12 Grain Organic Bread w/organic butter (Post-Workout; 3:00pm)
MEAL 3:
MEAL 4:
MEAL 5:

[yakuzastyle]

5/3/1 is great. On my 5th cycle now and every 4th week calls for a deload. Been hit with a couple of injuries and some vacation time, but have to say 5/3/1 has helped build my strength back up.

[storm1507]

Have a good few days off storm =)

LOL, not off, just out of town.

>> Good workout, but I was tired today. Yawned a couple times and had to force some reps out - probably because I got up earlier to go to breakfast

Early????? I was up this morning for good at 3:44 AM. Work can be aggravating at times.

gj. The high-rep stuff is tough!

Thanks Bill. I'm going to give the 225# x 20 a run for its money. Who knows who will win though.

++++++++++++++++++++++++++++++++++++++++++++++++++ ++++++++++++++++++++++


Yesterday I did manage a brief workout.


PUSHUPS

3 x 10 warmup

5 x 20

CRUNCHES


5 x 20

HAMMER CURLS

3 x 10

I planned to do 5 sets but I got stung by one of those mean red wasps, ironically in the right bicep. Workout over, the battle started, I won.


Da deads tomorrow.

[lonniej]

@Pritch..Nice workout..Good job on the PR's..

Hows the ERGOGENIX products working for you??

@Storm..Nice work Will..Wasps stings are nasty..

[storm1507]

Thanks Lonnie.

+++++++++++++++++++++++++

Getting ready to go to the gym.....deads.

[NC_Tarheel]

I planned to do 5 sets but I got stung by one of those mean red wasps, ironically in the right bicep. Workout over, the battle started, I won.

Some people will do anything to look bigger in their gym tank top

[pastorpritch]

LOOKING FORWARD TO THOSE DEADLIFTS STORM

SUPPLEMENTS
CVS: Fish Oil (1 Cap)
HIGHER POWER: Multi (1 Cap)

CHEST & ARMS

BB BENCH PRESS
140 x 15
210 x 3
STRETCH
230 x 3
280 x 3
290 x 1 (PR!)
300 x 1 (PR!) (Video)
300 x 1 (PR!)
300 x 1 (PR!)
WENT UP EASY!
UP 20LBS FROM LAST TIME
VOLUME = 2030

BB PRESS VIDEO


INCLINE DB PRESS
85 x 10
85 x 10
85 x 9
WENT DOWN 5LBS COMPARED WITH LAST TIME
VOLUME = 2465 (2490 last week)

MACHINE CHEST PRESS
120 x 15
120 x 15
120 x 15
These really give a good pump!!
SAME WEIGHT COMPARED WITH LAST TIME BUT MORE REPS
VOLUME = 5400 (4920 last week)

PEC DEC
80 x 20
90 x 20
STARTED AT 80 INSTEAD OF 70, THEN WENT UP 10LBS IN THE 2ND SET COMPARED WITH LAST TIME
VOLUME = 3400 (3000 last week)

CARDIO
Rode my bike to/from the gym

WORKOUT THOUGHTS
>> I decided to call it quits and do arms on Saturday instead of on Chest day. I really like giving them their own day
>> Legs tomorrow!
>> I was smiling after that 300, great milestone

MEALS SO FAR:
MEAL 1: 1c Egg Whites; 3/4c Oatmeal w/milk, cinnamon, local honey (POST-workout, 3:00pm)
MEAL 2: Leftover Chicken wings (had them last night , 4:00pm)
MEAL 3: 7oz Chicken dipped in BBQ Sauce; Romaine/Baby Spinach Salad w/French Dressing (6:00pm)
MEAL 4:
MEAL 5:

[HARRYBEAST]

I like the 300lbs bench teaser

[BergMuscle]

I like the 300lbs bench teaser

Did he or didn't he?

[pastorpritch]

I like the 300lbs bench teaser

Did he or didn't he?

See edit

[storm1507]

Congrats on the big milestone Pritch. I wish my DL's went that good today.

[RyouBakua]

congrats on the 300 pritch

[pastorpritch]

Congrats on the big milestone Pritch. I wish my DL's went that good today.

Thanks storm! I bet you still did well, looking forward to the write up

congrats on the 300 pritch

Thanks , now for 320 and then 410!

[storm1507]

After a year and nearly 5,000 posts and 50,000 views it is now time to call an end to this log.

First, I would like to thank Promera Sports and Ken, journey2swole, for giving me the opportunity to rep for them. It's been a good 1 & 1/2 years. No matter what, I can honestly say Con-Cret works! Thanks to all the Promera reps....especially RB who has always been there/here for me.

I really appreciate all the followers that we have had in our log in the past year. BB.com and these logs really have been a motivating factor for me for several years now. I would also like to apologize for not being as active in other logs the last few months. I just really needed the break. I have started another sponsored log so I will be ready to get back to following everyone soon.

I asked Pritch to do a log with me for the motivation in the gym, but more importantly for his guidance. If you want to do good in life, surround yourself with good people. It's that simple. I am very thankful that he continued to post here while I was waiting/looking for an opportunity.

I found that opportunity in the form of a BSN log for their new test supporter....Evotest. I will continue to use Promera and other company products as long as it does not conflict w/ another log.


Drum roll...............here it is,

http://forum.bodybuilding.com/showth...hp?t=145880763

I wish I had a deadlift PR vid to start it out, but didn't happen. I would be honored (and motivated) if all of you follow along.

[pastorpritch]

Thanks so much storm, it's been really great doing this log with you. But time to move on, like you said.
Thanks for being such an inspiration!

I'll of course continue to follow your journeys!

[storm1507]

Bumping the link to my new log. See above ^^^ Yesterday's DL workout is there.

[yakuzastyle]

Thanks so much storm, it's been really great doing this log with you. But time to move on, like you said.
Thanks for being such an inspiration!

I'll of course continue to follow your journeys!

Say it ain't so...how can you break up Batman and Robin?

[storm1507]

Say it ain't so...how can you break up Batman and Robin?

Yep, it is so.

We both are no longer Promera reps, so it was just a matter of time.

Bumpin my new log.

http://forum.bodybuilding.com/showth...hp?t=145880763

Today's workout is posted w/ some BLUUUUUUUUUUUUEEEEEEEEEEE. For those in the know, that means a stormy PR.

[Raigs]

Aww man this is one of my favorite logs sucks it's over. Know I will continue to follow both of you wherever it goes.

[RyouBakua]

After a year and nearly 5,000 posts and 50,000 views it is now time to call an end to this log.

First, I would like to thank Promera Sports and Ken, journey2swole, for giving me the opportunity to rep for them. It's been a good 1 & 1/2 years. No matter what, I can honestly say Con-Cret works! Thanks to all the Promera reps....especially RB who has always been there/here for me.

I really appreciate all the followers that we have had in our log in the past year. BB.com and these logs really have been a motivating factor for me for several years now. I would also like to apologize for not being as active in other logs the last few months. I just really needed the break. I have started another sponsored log so I will be ready to get back to following everyone soon.

it was an honor to work beside the both of you