BETA CReT: 30MileMarie and DystryEvtng bang it out with Beta CReT

[DstryEvrytng]

If you RDL 365 for 4 I can't imagine what your DL 1RM is...

About 10 weeks ago my DL 1Rm was 455. Since then i have been doing the Manusson-ortmayer DL program. I will get more into that on DL next week. I started the program on a 450 1rm and my last session was as follows
355x4x4
400x2
445x2
355x10

Seeing as my next step in the program would have been with the heavy set being 455x2 (my old 1rm) i decided to go for a new 1 rm. To make things short i missed it. Probly will try again next week.

Oh yeah the rdl vid is 370. I gave it a bad intro. Lols.

Originally Posted by Zohairm
lol for a second i thought since u posted the vids u were pushing the weight!
i was like WTF till i watched them!

If that was 30 in vids i wouldnt even lift. Lols

[RyouBakua]

thats a really good deadlift


i did RDLs yesterday too
www.tinyurl.com/RBsNewLog

[DstryEvrytng]

thats a really good deadlift


i did RDLs yesterday too
www.tinyurl.com/RBsNewLog

I have a feeling that when i hit that link i will be shamed. Haha. Morning boss. Well its morning for me anyways.

[RyouBakua]

I have a feeling that when i hit that link i will be shamed. Haha. Morning boss. Well its morning for me anyways.

nah, we good

and its morning for everyone (bleh)


garfieldmorning.jpg

[DstryEvrytng]

nah, we good

and its morning for everyone (bleh)


garfieldmorning.jpg

I slept way late today, legs needed it i guess. Gotta work at 1400, gotta do work right nao.

[storm1507]

A little late, but I want some too.

[DstryEvrytng]

Sup Storm, glad to have ya.


As stated earlier i slept late (leg day does that to me). Planned on a arm session but after thawing 20 oz of venison and cooking it and pounding down some eggs i had no time. So this is an off day, need it for leg recovery any ways.

[DBLBacn]

recover well, then Dstry some weight

[30MileMarie]

A little late, but I want some too.

MY Favorite "IN" yet! Thanks

[slammindesi]

IN guys

do some work!

[DstryEvrytng]

recover well, then Dstry some weight

Planning on it bro, cant wait for the cret. My last go round with con cret decresed my leg doms by almost 2 days. I get severe leg doms, this is day one of probly 4.

[Zohairm]

Bahahaaa that would be AWESOME 3x my BW. NNnnoo! my DL is at 135x4. I was helping him post since he was having trouble on iPhone

LMAO u would be lifting more than most of the guys in the gym!

[Zohairm]

If that was 30 in vids i wouldnt even lift. Lols

lol i would be terrified of a women that could dead lift or squat me!

[DstryEvrytng]

IN guys

do some work!

Good to see ya here, how ya feeling brotha?

[30MileMarie]

The last thing on my agenda today was to supply you guys with a list of my goals. This is not a complete list, I will update as things come up!

Weight= >115#
BF%= >14%
Measurements:
waist= >25"
hips= >35"
thighs= >20"

Basically I want to look like this�.



OF COURSE I DO!!! Me and every other female with a pulse.

"By setting phenomenal goals, you are intentionally focusing on the best, and your behavior will follow suit."

So in that case I'll order a side of...


NOW, back to reality!!!!

My performance goals are as follows and may need to be tweaked, I guesstimated what I thought would be a strong goal. I will add more eventually.

Lifting:
Make 5lb increases with each workout
Bench Press: 110
Deadlift:160
BB Curl: 60

Cardio:
10min\mile

and my final goal for this Spring is to Compete in the OCB Green Mountain Thaw - Brattleboro, VT March 11, 2012. I will be pleased if I make it there in proper form, and ecstatic if I could place well! WISH ME LUCK

[RyouBakua]

March 11? i think you got it


great goals too

cant wait to see you guys make it happen!

[30MileMarie]

March 11? i think you got it

That's what I wanted to hear, thanks for the support RB!!!!!

[Zohairm]

That's what I wanted to hear, thanks for the support RB!!!!!

U got this!!!
I rmr not to long ago I was curling 60 haha!

[30MileMarie]

U got this!!!
I rmr not to long ago I was curling 60 haha!

Thanks Z! You saw my goal was 60 with the BARBELL right?? You prob curled 60 with the dumbells, and it was probably a LONG time ago LOL!

[slammindesi]

Good to see ya here, how ya feeling brotha?

a little bit better, thanks for asking man. I actually fell asleep after dinner taking my meds and woke up about an hour ago and I'm wide awake right now. I want to go back to sleep lol

[ampUP11]

By the end of this log 30MM, you will have dozens of this gif and ones similar expressing their appreciation for your progress.


I've found a lot of success in finding a physique that you want and know you can attain and striving for it, rather than simply making lofty goals. Hope it works out for you

DE what beast of a man are you mirin the most?

[storm1507]

MY Favorite "IN" yet! Thanks

Thanks. I love doggies.


You all are putting up some great work in here.

[DstryEvrytng]

DE what beast of a man are you mirin the most?

Jason Freiwald
Specialty: Navy SEAL *
BUD/S Class:
215
Rank:
Chief Petty Officer
Age:
30
Home:
Utica, MI
Assigned:
Naval Special Warfare Development Group
Died:
September 11th , 2008 Operation: Enduring Freedom (Afghanistan)
Details:
Freiwald died in Afghanistan on September 11th, 2008, from injuries sustained during combat operations in support of Operation Enduring Freedom.
Awards:
Bronze Star medal with combat "V" distinguishing device
Joint Service Commendation Medal with combat "V" distinguishing device
Two Navy and Marine Corps Commendation medal with combat "V" distinguishing device
Navy and Marine Corps Achievement medal
Combat Action ribbon

Contributions:
Freiwald was born Dec. 20, 1977 in Utica, Michigan where he later graduated from Armada Senior High School. He enlisted in the Navy on April 25, 1996 and reported to Recruit Training Command in Great Lakes, Ill., on November 5, 1996. After completing basic training he graduated from the Navy and Marine Corps Intelligence Training Center, Dam Neck, Va., before reporting to Basic Underwater Demolition/SEAL training at Coronado, Calif. Upon graduating from BUD/S, Freiwald completed Basic Airborne School in Ft. Benning, Georgia.

He then reported to his first permanent duty station at SEAL Team 5 at Naval Amphibious Base, Coronado, Calif. He served at SEAL Team 5 for two years before transferring to SEAL Team 3 in Coronado. While at SEAL Teams 5 and 3 he completed numerous qualifications to prepare him for combat, including sniper training, Arabic, and tactical rock climbing, to name only a few. Freiwald also distinguished himself during multiple combat deployments in support of Operation Iraqi Freedom.

In March 2005 Freiwald transferred from SEAL Team 3 and began the demanding selection and training program at NSWDG. Freiwald completed the arduous training and received orders to Naval Special Warfare Tactical Development and Evaluation Squadron 2.

Freiwald is a highly-decorated SEAL combat veteran including the Bronze Star medal with combat "V" distinguishing device; Joint Service Commendation Medal with combat "V" distinguishing device; two Navy and Marine Corps Commendation medal with combat "V" distinguishing device; the Navy and Marine Corps Achievement medal; Combat Action ribbon, and numerous personal, unit and campaign medals.

Freiwald is survived by his loving wife, Stacey; his daughter, Jasmine; and his mother and father, Terri and Richard Freiwald.

*

Memorials
John Wayne Marcum Fund at Navy Federal Credit Union


RIP brotha "never give up".

[30MileMarie]

By the end of this log 30MM, you will have dozens of this gif and ones similar expressing their appreciation for your progress.


I've found a lot of success in finding a physique that you want and know you can attain and striving for it, rather than simply making lofty goals. Hope it works out for you

Thanks for the encouragement! I'm looking forward to seeing what transformations my body is capable of. I'd imagine it's easier to attain your goals when you know that they ARE possible.

Jason Freiwald
Specialty: Navy SEAL *
BUD/S Class:
215
Rank:
Chief Petty Officer
Age:
30
Home:
Utica, MI
Assigned:
Naval Special Warfare Development Group
Died:
September 11th , 2008 Operation: Enduring Freedom (Afghanistan)
Details:
Freiwald died in Afghanistan on September 11th, 2008, from injuries sustained during combat operations in support of Operation Enduring Freedom.
Awards:
Bronze Star medal with combat "V" distinguishing device
Joint Service Commendation Medal with combat "V" distinguishing device
Two Navy and Marine Corps Commendation medal with combat "V" distinguishing device
Navy and Marine Corps Achievement medal
Combat Action ribbon

Contributions:
Freiwald was born Dec. 20, 1977 in Utica, Michigan where he later graduated from Armada Senior High School. He enlisted in the Navy on April 25, 1996 and reported to Recruit Training Command in Great Lakes, Ill., on November 5, 1996. After completing basic training he graduated from the Navy and Marine Corps Intelligence Training Center, Dam Neck, Va., before reporting to Basic Underwater Demolition/SEAL training at Coronado, Calif. Upon graduating from BUD/S, Freiwald completed Basic Airborne School in Ft. Benning, Georgia.

He then reported to his first permanent duty station at SEAL Team 5 at Naval Amphibious Base, Coronado, Calif. He served at SEAL Team 5 for two years before transferring to SEAL Team 3 in Coronado. While at SEAL Teams 5 and 3 he completed numerous qualifications to prepare him for combat, including sniper training, Arabic, and tactical rock climbing, to name only a few. Freiwald also distinguished himself during multiple combat deployments in support of Operation Iraqi Freedom.

In March 2005 Freiwald transferred from SEAL Team 3 and began the demanding selection and training program at NSWDG. Freiwald completed the arduous training and received orders to Naval Special Warfare Tactical Development and Evaluation Squadron 2.

Freiwald is a highly-decorated SEAL combat veteran including the Bronze Star medal with combat "V" distinguishing device; Joint Service Commendation Medal with combat "V" distinguishing device; two Navy and Marine Corps Commendation medal with combat "V" distinguishing device; the Navy and Marine Corps Achievement medal; Combat Action ribbon, and numerous personal, unit and campaign medals.

Freiwald is survived by his loving wife, Stacey; his daughter, Jasmine; and his mother and father, Terri and Richard Freiwald.

*

Memorials
John Wayne Marcum Fund at Navy Federal Credit Union


RIP brotha "never give up".

Good choice, Jason and his brother's are very honorable men (and crazy little f***er's)

[DBLBacn]

Jason Freiwald
Specialty: Navy SEAL *
BUD/S Class:
215
Rank:
Chief Petty Officer
Age:
30
Home:
Utica, MI
Assigned:
Naval Special Warfare Development Group
Died:
September 11th , 2008 Operation: Enduring Freedom (Afghanistan)
Details:
Freiwald died in Afghanistan on September 11th, 2008, from injuries sustained during combat operations in support of Operation Enduring Freedom.
Awards:
Bronze Star medal with combat "V" distinguishing device
Joint Service Commendation Medal with combat "V" distinguishing device
Two Navy and Marine Corps Commendation medal with combat "V" distinguishing device
Navy and Marine Corps Achievement medal
Combat Action ribbon

Contributions:
Freiwald was born Dec. 20, 1977 in Utica, Michigan where he later graduated from Armada Senior High School. He enlisted in the Navy on April 25, 1996 and reported to Recruit Training Command in Great Lakes, Ill., on November 5, 1996. After completing basic training he graduated from the Navy and Marine Corps Intelligence Training Center, Dam Neck, Va., before reporting to Basic Underwater Demolition/SEAL training at Coronado, Calif. Upon graduating from BUD/S, Freiwald completed Basic Airborne School in Ft. Benning, Georgia.

He then reported to his first permanent duty station at SEAL Team 5 at Naval Amphibious Base, Coronado, Calif. He served at SEAL Team 5 for two years before transferring to SEAL Team 3 in Coronado. While at SEAL Teams 5 and 3 he completed numerous qualifications to prepare him for combat, including sniper training, Arabic, and tactical rock climbing, to name only a few. Freiwald also distinguished himself during multiple combat deployments in support of Operation Iraqi Freedom.

In March 2005 Freiwald transferred from SEAL Team 3 and began the demanding selection and training program at NSWDG. Freiwald completed the arduous training and received orders to Naval Special Warfare Tactical Development and Evaluation Squadron 2.

Freiwald is a highly-decorated SEAL combat veteran including the Bronze Star medal with combat "V" distinguishing device; Joint Service Commendation Medal with combat "V" distinguishing device; two Navy and Marine Corps Commendation medal with combat "V" distinguishing device; the Navy and Marine Corps Achievement medal; Combat Action ribbon, and numerous personal, unit and campaign medals.

Freiwald is survived by his loving wife, Stacey; his daughter, Jasmine; and his mother and father, Terri and Richard Freiwald.

*

Memorials
John Wayne Marcum Fund at Navy Federal Credit Union


RIP brotha "never give up".

pretty cool to see military shoutout

[30MileMarie]

Session 3 (Pre BETA CRET)

NUTRITION
Cals 1217 (-281 exercise) Net=936
Fat = 33
Carbs = 113
Protein = 117

REALLY need to work on getting that number up if anyone has any suggestions. I feel like my macros are fine, but I need more calories! Maybe some avocados or some hummus??

WARM UP

I’m getting a little bored with running, and I really need to work on my bootay, so I decided to throw some sprints out there.

10x8.5mph.x30" with 30" rests

WORKOUT

Pulldowns__________65x12___60x10___60x10
Cable Seated Rows___80x20___90x15___100x12

Squats_____________65x9____60x10___55x9 (kept the weight on the lower side to make sure I kept
R-Deadlifts_________65x15___65x12___65x12 exceptional form)
Weighted Plies______8x15____8x15____8x15
Lunges___________5(2)x12___5(2)x12___5(2)x12
Leg Curls__________30x12___30x10___25x12
Extensions_________40x15___40x10___35x10
Calf Raises_________35x12___35x12___35x12

20 Knee Raises
40 Oblique Twists

Workout felt GREAT! Kicked my a** that’s for sure. I am amazed at how low my number’s are compared to PRE Costa Rica LOL!!!

Here are my 2012 Start Pics......


I have to say I’m quite embarrassed, and being that we’re living in Vermont in January, the transparent skin was the final kick in the face. Girl needs a tan

[RyouBakua]

workout and diet are on track and the pics look good

youre really not that far away (tone/tan wise) so i think youre set



bikini class?

[DstryEvrytng]

Pre Beta cret session 3

Day 2 of severe leg doms. Lol

Not done eating yet today but macros will be very close to the same 1800 cals, 40gr fat, 200 carbs and 200 protien arena.

Arms

Cgbp ss with straight bar curls
Cgbp...............curls
135x10...........70x7
225x7............90x7
270x3 PR........110x5
225x4.............70x7
The last rep of the 270x3 was slightly assisted.

DB hammers ss with tricep dips
Hammers..............dips
40x7....................bw x 20
50x7...................+110x7
60x6...................+120x7
70x4...................+135x4
The 70x4 set of hammers was pretty ugly

Rope extension ss with seated db curl (on a 45 angle)
Extension..................curl
100x10...................30x7
120x10...................35x4
150x5 ....................40x4
Last set of both movements drop sets by 10 pounds till fail.

Standing cable curl (mm flex style) ss with ovrhead rope extensions
Curl...................extension
30x10.................80x10
40x8...................90x6
50x7..................100x5 drop set by 20# till fail.

Decent arm day. 1st time for 270 on the cgbp.

Cgbp vid. Last rep was ugly.



Dips 135x4

[storm1507]

Session 3 (Pre BETA CRET)

NUTRITION
Cals 1217 (-281 exercise) Net=936
Fat = 33
Carbs = 113
Protein = 117

REALLY need to work on getting that number up if anyone has any suggestions. I feel like my macros are fine, but I need more calories! Maybe some avocados or some hummus??

WARM UP

I’m getting a little bored with running, and I really need to work on my bootay, so I decided to throw some sprints out there.

10x8.5mph.x30" with 30" rests

WORKOUT

Pulldowns__________65x12___60x10___60x10
Cable Seated Rows___80x20___90x15___100x12

Squats_____________65x9____60x10___55x9 (kept the weight on the lower side to make sure I kept
R-Deadlifts_________65x15___65x12___65x12 exceptional form)
Weighted Plies______8x15____8x15____8x15
Lunges___________5(2)x12___5(2)x12___5(2)x12
Leg Curls__________30x12___30x10___25x12
Extensions_________40x15___40x10___35x10
Calf Raises_________35x12___35x12___35x12

20 Knee Raises
40 Oblique Twists

Workout felt GREAT! Kicked my a** that’s for sure. I am amazed at how low my number’s are compared to PRE Costa Rica LOL!!!

Here are my 2012 Start Pics......


I have to say I’m quite embarrassed, and being that we’re living in Vermont in January, the transparent skin was the final kick in the face. Girl needs a tan

LOL, you look pretty dark to me. Srs.


Powerful CG's DE.

[Raigs]

De jealous of your arm day big numbers. Cgbp pr is big.

30mm your pictures looking good. Your pretty dark compared to other girls around me