Bowser's Progress Log - No Better Time Than Now - Start 2014

[Gen1GT]

If you work half as hard at the gym as you do on your log, you're going to destroy your goals!

[bbowsh54]

Greetings, all... Last workout of the week is in the books! I took a break from detailing everything, but I'll provide a summary of what we did....

Abs, Auxiliary, and Chest Lift:
Cable Crossover x 4
Face-Pull x 4
Ab Crunch Bench x 4
Low Cable Crossover x 3
Cable Upright Row x 3
AbCoaster x 3
Close-Grip Push-Up off of Dumbbell x 3
Underhand Cable Lat Pulldown x 3
Ab Push Machine x 3


Looking forward to starting the HERCULES PROGRAM on Monday next week!


Here's a shot of my recent meals:

[OfficerJimLahey]

Haven't checked in for months and I see this food^^, damn I'm hungry! Hope all is going well man!

[Zenshi]

Both the food and the exercise look great Bowser! Keep killin it!

[bbowsh54]

Good evening, everyone. About to hit the hay, but I figured I'd provide a quick update on today's workout. I did a shoulder lift, with some light legs this afternoon in my townhome complex's fitness room.

Warm-Up: Elliptical - 10 minutes [cross-ramp 17; resistance 5]

Boulder Shoulders & Light Legs Lift:
Standing Resistance Band Military Press x 4 sets
Arnold Dumbbell Press x 4 sets
One-Arm Incline Lateral Raise x 4 sets
Standing Resistance Band Side Deltoid Raise x 3 sets
Alternating Front Incline Dumbbell Raise x 3 sets
Dumbbell Rear Delt Flyes x 3 sets
Exercise Ball Sit-Ups x 7 sets
Alternating Dumbbell Overhead Press x 1 set
Walking Dumbbell Weighted Lunges x 3 sets
Dumbbell Goblet Squats x 3 sets

Starting the new program/new splits tomorrow... Hope to have a successful week with cleaning up the diet. Have a great night, all.

[bbowsh54]

Back Lift - Hercules Program [Monday, 08/18/14]

​Alternating Set
Pull-Ups [4 SETS]
12/10/8/6 [REPS] (100 lbs. assist)
One-Arm Dumbbell Row [4 SETS]
12/12/8/8 [REPS]
35/40/50/50 lbs. [WEIGHT]
Two-Arm Machine Row [4 SETS]
10/10/10/10 [REPS]
150/170/170/150 lbs. [WEIGHT]

​Alternating Set
Close-Grip Pulldown [3 SETS]
12/12/12 [REPS]
70/80/80 lbs. [WEIGHT]
Seated Cable Row [3 SETS]
12/12/12 [REPS]
70/70/70 lbs. [WEIGHT]
Dumbbell Shrug [4 SETS] (15-Second Hold on Last Rep)
12/12/12/12 [REPS]
55/55/55/55 lbs. [WEIGHT]

​Super Set
Rope Pullover [3 SETS]
15/15/15 [REPS]
40/50/50 lbs. [WEIGHT]
Rope High Row [3 SETS]
15/15/15 [REPS]
70/70/70 lbs. [WEIGHT]

---

Day 1 of the new program is in the books... Will update more later.

[bbowsh54]

Chest Lift - Hercules Program [Tuesday, 08/19/14]

​Alternating Set
Incline Smith Bench Press [4 SETS]
12/10/8/6 [REPS]
105/125/135/155 lbs. [WEIGHT]
Flat Bench Dumbbell Press [4 SETS]
12/12/12/12 [REPS]
55/55/55/50 lbs. [WEIGHT]

​Alternating Set
Alternating Incline Dumbbell Press (Start With Arms Extended) [4 SETS]
10/10/12/12 [REPS]
35/35/30/30 lbs. [WEIGHT]
Flat Bench Dumbbell Fly [3 SETS]
12/12/12 [REPS]
15/15/20 lbs. [WEIGHT]

​Super Set
Cable Crossover [3 SETS]
15/15/15 [REPS]
30/30/30 lbs. [WEIGHT]
Dips [3 SETS]
7/8/9 [REPS] (100 lbs. assist)

---

Day 2 of the new program is in the books! Looking forward to this week's weigh-in. Biceps and Triceps on the docket for tomorrow. Have a TERRIFIC Tuesday!

[bbowsh54]

Thursday Weigh-In
253.4

Weight Recap:
Thur 01/16 - 278.8 (Starting Point)
Thur 01/23 - 270.3 (Week 1)
Thur 01/30 - 268.3 (Week 2)
Thur 02/06 - 264.7 (Week 3)
Thur 02/13 - 262.5 (Week 4)
Thur 02/20 - 260.6 (Week 5)
Thur 02/27 - 258.8 (Week 6)
Thur 03/06 - 257.5 (Week 7)
Thur 03/13 - 256.2 (Week 8)
Thur 03/20 - 253.7 (Week 9)
Thur 03/27 - 252.2 (Week 10)
Thur 04/03 - 249.9 (Week 11)
Thur 04/10 - 249.3 (Week 12)
Thur 04/17 - 249.3 (Week 13)
Thur 05/01 - 248.2 (Week 15)
Thur 06/12 - 252.5 (Random)
Thur 08/14 - 256.4 (Begin Phase 2 of 2014)
Thur 08/21 - 253.4 (Week 1)

Change Quick Recap:
Thur 01/16 - Starting Weight
Thur 01/23 - Down 08.5 lbs. (Week 1)
Thur 01/30 - Down 10.5 lbs. (Week 2)
Thur 02/06 - Down 14.1 lbs. (Week 3)
Thur 02/13 - Down 16.3 lbs. (Week 4)
Thur 02/20 - Down 18.2 lbs. (Week 5)
Thur 02/27 - Down 20.0 lbs. (Week 6)
Thur 03/06 - Down 21.3 lbs. (Week 7)
Thur 03/13 - Down 22.6 lbs. (Week 8)
Thur 03/20 - Down 25.1 lbs. (Week 9)
Thur 03/27 - Down 26.6 lbs. (Week 10)
Thur 04/03 - Down 28.9 lbs. (Week 11)
Thur 04/10 - Down 29.5 lbs. (Week 12)
Thur 04/17 - Down 29.5 lbs. (Week 13)
Thur 05/01 - Down 30.6 lbs. (Week 15)
Thur 06/12 - Down 26.3 lbs. (Random)
Thur 08/14 - Down 22.4 lbs. (Begin Phase 2 of 2014)
Thur 08/21 - Down 25.4 lbs. (Week 1)

BIG DAN'S QUICK RECAP:
Thur 01/16 - 415.2 lbs.
Thur 01/23 - 404.0 lbs.
Thur 02/06 - 398.8 lbs.
Thur 02/13 - 393.6 lbs.
Thur 02/20 - 392.8 lbs.
Thur 02/27 - 390.4 lbs.
Thur 03/06 - 389.6 lbs.
Thur 03/13 - 387.2 lbs.
Thur 03/20 - 386.0 lbs.
Thur 03/27 - 385.6 lbs.
Thur 04/03 - 383.4 lbs.
Thur 04/10 - 379.8 lbs.
Thur 05/01 - 362.8 lbs.
Thur 08/14 - 384.8 lbs.
Thur 08/14 - 382.6 lbs. **Today

---

Arms Lift - Hercules Program [Wednesday, 08/20/14]

Warm-Up: Treadmill - 7 minutes

Tri Set
Machine Preacher Curl [4 SETS]
12/12/12/12 [REPS]
60/80/60/60 lbs. [WEIGHT
Standing Barbell Curl [4 SETS]
12/12/12/12 [REPS]
40/40/40/40 lbs. [WEIGHT]
Dumbbell Curl [4 SETS]
10/12/12/10 [REPS]
25/15/15/15 lbs. [WEIGHT]

Tri Set
Triceps Rope Pushdown [4 SETS]
12/10/12/15 [REPS]
50/50/40/30 lbs. [WEIGHT]
Rope Overhead Triceps Extension [4 SETS]
12/12/12/12 [REPS]
50/50/40/40 lbs. [WEIGHT]
Triceps Dips [4 SETS]
10/10/11/12 [REPS] (100 lbs. assist)

---

Supplements
Beta-Cret - One scoop at approx. 11:45 AM
Con-Cret - One and a half scoops at approx. 10:50 AM
Multivitamin (Orange Triad) - One at approx. 8:15 AM; One before bed
Fish Oil (OxiMega) - Two at approx. 8:15 AM
Protein Shake (Whey-HD) - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Notes
Nice way to burn out the arms today.... Arms were not used to a "Tri Set" of being worked 12 sets in a row! GUN SHOW HUMP DAY!
First dose of Beta-Cret and Con-Cret Today! Felt a fun face-tingling prior to the workout starting.
Have a great afternoon, all!

---

Love the pics bro looking forward to seeing this log as always.

Thank you, Kyle!!! Excited to be here again, with a focus on PROGRESS. I saw your ice bucket challenge on Instgram today, solid work! Lookin' big!

In and subbed for support.

Solid intro, Lets kick some ass in here.

Thanks, man! Welcome!
Yes, indeed. Let's.

Glad to have you!

Subb'ed! Great start...

Thanks, Justin!!! Glad to have you around again!

I LOVE me some Thor! Awesome start! I'm in!

Haha, I am a big Thor fan, as well! Sad that Thor 3 won't be out until 2017 (I read that is the current tentative release)
Thanks for joining!!

subbed and in! nice intro bro...

Awesome!!! Thank you, sir!


**QUESTION FOR PROMERA REPS:
How do you recommend dosing for a 250-pound male? I know Con-Cret is supposed to be 750 mg (or one scoop) per 100 pounds of body weight. However, I'm not familiar with how much Con-Cret is in Beta-Cret..? Con-Cret is listed as an ingredient in the 5,549 mg proprietary blend... So, I'll probably use one scoop of Beta-Cret this week, but I might bump up to two scoops next week. How should I balance my Con-Cret dose?? THANK YOU!!!!

---

Shoulders Lift - Hercules Program [Thursday, 08/21/14]

Warm-Up: Treadmill - 9 minutes

Alternating Set
Machine Overhead Press [4 SETS]
12/10/10/8 [REPS]
80/100/100/120 lbs. [WEIGHT]
Standing Side Lateral Raises (Double Drop Set on Each Set) [4 SETS]
12-10-8 / 12-10-8 / 12-10-10 / 12-9-8 [REPS]
15-10-5 / 15-10-5 / 15-10-5 / 15-10-5 lbs. [WEIGHT]

Alternating Set
Reverse Fly Machine [4 SETS]
12/12/12/12 [REPS]
80/90/90/90 lbs. [WEIGHT]
Seated Dumbbell Shoulder Press [3 SETS]
10/10/9 [REPS]
45/50/45 lbs. [WEIGHT]

Alternating Set
Bent-Over Lateral Raise [4 SETS]
10/10/10/10 [REPS]
20/20/20/20 lbs. [WEIGHT]
One-Arm Cable Side Lateral Raise [3 SETS]
12/10/10 [REPS]
5/5/5 lbs. [WEIGHT]

---

Supplements
Beta-Cret - One scoop at approx. 11:45 AM
Con-Cret - One and a half scoops at approx. 11:00 AM
Multivitamin (Orange Triad) - One at approx. 8:15 AM; One before bed
Fish Oil (OxiMega) - Two at approx. 8:15 AM
Protein Shake (Whey-HD) - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Notes
Happy Thursday, all. I've really been humbled this week while doing alternating splits in the same muscle group. I've had to decrease the weight used on all my lifts. My body has been used to alternating lifts between two muscle groups, such as back and triceps, whereas this program really burns out a specific muscle group quickly. I look forward to the benefits, AND GAINZ :P, from shocking my system. I am VERY happy to have Con-cret in the mix to assist in my recovery. I will respond to everyone's posts later! Have a great afternoon.

Recent Meals


Sirloin Steak, Turkey Breast, Turkey Tenderloin, Sway Fish Fillet

[HARRYBEAST]

subbed to an equally detailed log

[bbowsh54]

subbed to an equally detailed log

Thank you, brother!!! Glad to have you!

[bbowsh54]

Legs Lift - Hercules Program [Friday, 08/22/14]

Warm-Up: Treadmill - 6 minutes

Alternating Set
Leg Extension [4 SETS]
20/25/25/25 [REPS]
80/70/60/60 lbs. [WEIGHT]
Leg Curl [4 SETS]
12/12/12/12 [REPS]
60/80/100/120 lbs. [WEIGHT]
Seated Calf Extension [5 SETS]
40/50/50/50/50 [REPS]
80/50/50/55/70 lbs. [WEIGHT]

Super Set
Machine Leg Press [4 SETS]
50/50/50/50 [REPS]
110/110/110/120 lbs. [WEIGHT]
Dumbbell Weighted Walking Lunges [4 SETS]
20/20/20/20 [REPS]
20/20/10/10 lbs. [WEIGHT]

Alternating Set
Smith Machine Romanian Deadlifts [3 SETS]
12/12/12 [REPS]
125/125/125 lbs. [WEIGHT]
Standing Calf Raise [2 SETS]
40/45 [REPS]

---

Supplements
Beta-Cret - One scoop at approx. 11:45 AM
Con-Cret - One and a half scoops at approx. 11:00 AM
Multivitamin (Orange Triad) - One at approx. 8:15 AM; One before bed
Fish Oil (OxiMega) - Two at approx. 8:15 AM
Protein Shake (Whey-HD) - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Notes
TGIF. The volume that is part of this program's Leg Day had me terrified coming into today's lift. The program calls for:
Leg Extension - 4 x 25 Reps
Machine Leg Press - 4 X 50
Dumbbell Weighted Walking Lunges - 40 Steps
Smith Machine Romanian Deadlifts - 4 X 12 Reps
Leg Curls - 4 X 12 Reps
Standing Calf Raise - 5 X 75 Reps
Seated Calf Extension - 5 X 50 Reps
With our limited time in the gym, and this being week #1, I had to cut down the number of reps for today. I'll attempt to increase the volume each week! Due to time constraints, we were not able to complete the last Alternating Set, but I hope to make adjustments next week. My legs are going to be insanely sore this weekend, should be great.
I have two fantasy football drafts tomorrow, in the middle of a weekend camping trip to Yankton. Hope to get some fishing in. Have a great weekend, all!!

---

Here is the progression of my supplement stash over the last three years.

SUPP STASH!







---

Biceps & Shoulders Lift [Sunday, 08/24/14]

Elliptical - 10 minutes [Crossramp 13/Resistance 7]

Alternating Set
Standing Resistance Band Curls [4 SETS]
30/25/25/25 [REPS]
Front Incline Dumbbell Raise [4 SETS]
12/12/10/10 [REPS]
15/15/15/15 lbs. [WEIGHT]
Resistance Band Side Lateral Raise [4 SETS]
15/17/15/12 [REPS]

Alternating Set
Incline Inner Biceps Curl [4 SETS]
10/10/10/7 [REPS]
30/30/30/35 lbs. [WEIGHT]
Advanced Rear Delt Raise a.k.a. W.T.Y's [4 SETS]
27/15/15/12 [REPS]
10/15/15/15 lbs. [WEIGHT]

Alternating Set
Dumbbell Prone Incline Curl [4 SETS]
10/10/10/10 [REPS]
25/25/25/25 lbs. [WEIGHT]
Dumbbell Shoulder Press [4 SETS]
12/12/12/12 [REPS]
50/50/50/50 lbs. [WEIGHT]

Exercise Ball Sit-Ups [4 SETS]
20/20/20/20 [REPS]

---

Got back from camping around 7:00 PM tonight, so I decided to get a lift in! I will write more tomorrow, BACK LIFT on the agenda, continuing the Hercules Program. Have a good night!

---

Back Lift - Hercules Program [Monday, 08/25/14]

Warm-Up: Treadmill - 6 minutes

​Alternating Set
Pull-Ups [4 SETS]
12/10/8/8 (100 lbs. assist) [REPS]
One-Arm Dumbbell Row [4 SETS]
12/10/8/8 [REPS]
40/45/50/50 lbs. [WEIGHT]
Two-Arm Machine Row [4 SETS]
12/10/10/10 [REPS]
150/170/170/150 lbs. [WEIGHT]

​Alternating Set
Close-Grip Pulldown [3 SETS]
12/12/12 [REPS]
80/80/90 lbs. [WEIGHT]
Seated Cable Row (Double Drop Set on Each Set) [3 SETS]
12-12-12 / 12-12-12 / 12-12-12 [REPS]
70-50-30 / 70-50-30 / 70-50-30 lbs. [WEIGHT]
Dumbbell Shrug (15-Second Hold on Last Rep) [4 SETS]
12/12/12/12 [REPS]
55/55/55/60 lbs. [WEIGHT]

​Super Set
Rope Pullover [3 SETS]
15/15/15 [REPS]
50/50/50 lbs. [WEIGHT]
Rope High Row [3 SETS]
15/15/15 [REPS]
70/70/70 lbs. [WEIGHT]

---

Supplements
Beta-Cret - One scoop at approx. 11:05 AM
Con-Cret - One and a half scoops at approx. 10:30 AM
Multivitamin (Orange Triad) - One at approx. 8:15 AM; One before bed
Fish Oil (OxiMega) - Two at approx. 8:15 AM
Protein Shake (Whey-HD) - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 11:20 AM

---

Notes
Monday, Monday, Monday... Had a solid Back Lift this morning, WORKING ON DEM SLABS. Lifted a little earlier than usual due to a scheduled meeting at work.
Sand Volleyball playoffs start tonight. Double Elimination, but if we win, we get next week off. We're the #3 seed, and we'll be playing the #6 or #11 seed. Should be fun!
Hope everyone has a fantastic start to their week.

[HARRYBEAST]

no iSatori products =

[bbowsh54]

no iSatori products =

Well, you've come to the right place to spread the good word! I'm always looking to try new brands and/or supplements...

I was actually just about to order some whey, and looking to try a new brand. I was contemplating buying Cutler Nutrition Total Protein and trying it for the first time...

To be honest, Controlled Labs was probably my favorite brand in 2013... This year, I've been on a huge ProMera kick. I love Con-Cret, Pump Extrem, and Peak 400... My favorite protein is still Trutein. (Dat choco peanutbutter cup)

If you had to recommend any two iSatori products for me to try, what would they be?? It appears that their "Bio-Gro" is the best seller here on BB. Let me know, I'll give um' a try!

Thanks again for dropping by!

[HARRYBEAST]

BioGro is something I would go for for sure.

For me though right now I am hooked on Amino Amp and iSatest. It all depends on what you are looking to do though. Give me some more insight there and let me know what products you would be most interested in.

[bbowsh54]

BioGro is something I would go for for sure.

For me though right now I am hooked on Amino Amp and iSatest. It all depends on what you are looking to do though. Give me some more insight there and let me know what products you would be most interested in.

Right now, I'm running a log with a focus on Con-Cret and Beta-Cret:
http://forum.bodybuilding.com/showth...hp?t=163661961

I'm attempting to cut Body Fat without losing strength. I know it's contradictory, but I'd like to see some small strength gains while I cut some weight. I eat clean during the five weekdays, but my "cheat day" usually becomes a "cheat weekend." (I know this though, so I'm making the choice to have the weight loss moving relatively slow at this point in time)

Really, I'd like to get down to 230, and THEN focus on strength. I love being in the gym and I LOVE lifting, I just struggle with my diet more than anything.

Really--any supplement that supports me with strength gains, or getting leaner, I'm willing to try.

I should focus on cutting, so if you have a favorite iSatori stack for that, it's what I should roll with at this time.

Thanks, man.

[bbowsh54]

Chest Lift - Hercules Program [Tuesday, 08/26/14]

Warm-Up: Treadmill - 6 minutes

​Alternating Set
Incline Smith Bench Press [4 SETS]
12/10/8/6 [REPS]
115/125/135/165 lbs. [WEIGHT]
Flat Bench Dumbbell Press [4 SETS]
12/12/12/12 [REPS]
55/55/55/55 lbs. [WEIGHT]

​Alternating Set
Alternating Incline Dumbbell Press (Start With Arms Extended) [4 SETS]
12/12/12/12 [REPS]
35/35/35/35 lbs. [WEIGHT]
Flat Bench Dumbbell Fly [3 SETS]
12/12/12 [REPS]
20/20/20 lbs. [WEIGHT]

​Super Set
Cable Crossover [3 SETS]
15/15/15 [REPS]
30/30/30 lbs. [WEIGHT]
Dips [3 SETS]
8/11/10 (100 lbs. assist) [REPS]

---

Supplements
Con-Cret - One and a half scoops at approx. 11:00 AM
Beta-Cret - One and a half scoops at approx. 11:45 AM
Multivitamin (Orange Triad) - One at approx. 8:15 AM; One before bed
Fish Oil (OxiMega) - Two at approx. 8:15 AM
Protein Shake (Whey-HD) - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Notes
Gorilla Pecs Day! I bumped the Beta-Cret up from one scoop to one and a half scoops today for the first time. I had a nice little rush of energy to start my workout! Was able to hit all my target reps today, so hopefully I have a good base to measure my increases moving forward... I'll be back for Bi's and Tri's tomorrow! Have a terrific Tuesday, all.

[HARRYBEAST]

Right now, I'm running a log with a focus on Con-Cret and Beta-Cret:
http://forum.bodybuilding.com/showth...hp?t=163661961

I'm attempting to cut Body Fat without losing strength. I know it's contradictory, but I'd like to see some small strength gains while I cut some weight. I eat clean during the five weekdays, but my "cheat day" usually becomes a "cheat weekend." (I know this though, so I'm making the choice to have the weight loss moving relatively slow at this point in time)

Really, I'd like to get down to 230, and THEN focus on strength. I love being in the gym and I LOVE lifting, I just struggle with my diet more than anything.

Really--any supplement that supports me with strength gains, or getting leaner, I'm willing to try.

I should focus on cutting, so if you have a favorite iSatori stack for that, it's what I should roll with at this time.

Thanks, man.

Cutting is not my thing But I can tell you that BioGro is great on a cut. Its great. If you look around there are many BioGro logs going around and you will see many who are using it very successfully on a cut. I am not really a thermogenics kinda guy but here is what I would recommend there

http://www.bodybuilding.com/store/is...mx-ls7-v2.html

Also our protein is on sale as well

[bbowsh54]

Arms Lift - Hercules Program [Wednesday, 08/27/14]

Warm-Up: Treadmill - 6 minutes

Tri Set
Machine Preacher Curl [4 SETS]
12/12/12/12 [REPS]
60/80/60/80 lbs. [WEIGHT
Standing Barbell Curl [4 SETS]
12/12/12/12 [REPS]
40/40/40/40 lbs. [WEIGHT]
Dumbbell Curl [4 SETS]
12/12/12/12 [REPS]
20/20/15/15 lbs. [WEIGHT]

Tri Set
Triceps Rope Pushdown [4 SETS]
12/12/12/12 [REPS]
40/50/40/40 lbs. [WEIGHT]
Rope Overhead Triceps Extension [4 SETS]
12/12/12/12 [REPS]
50/50/40/30 lbs. [WEIGHT]
Triceps Dips [4 SETS]
12/12/13/14 (100 lbs. assist) [REPS]

---

Supplements
Beta-Cret - One and a half scoops at approx. 11:45 AM
Con-Cret - One and a half scoops at approx. 11:05 AM
Multivitamin (Orange Triad) - One at approx. 8:15 AM; One before bed
Fish Oil (OxiMega) - Two at approx. 8:15 AM
Protein Shake (Whey-HD) - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Notes
Gun Show Wednesday was in full effect... I was able to hit all my target reps, but definitely not without a fight.
Experienced a great pump, especially performing 12 sets of triceps lifts in a row..!
I stuck with one and a half scoops of Beta-Cret, and will continue to do so this week. Seems to be effective. I will probably bump up to two scoops a week from now, and get the two-scoop experience.
Scheduled weigh-in tomorrow morning...
Have a wonderful HUMP DAY, everyone.

[bbowsh54]

Thursday Weigh-In
251.3

Weight Recap:
Thur 01/16 - 278.8 (Starting Point)
Thur 01/23 - 270.3 (Week 1)
Thur 01/30 - 268.3 (Week 2)
Thur 02/06 - 264.7 (Week 3)
Thur 02/13 - 262.5 (Week 4)
Thur 02/20 - 260.6 (Week 5)
Thur 02/27 - 258.8 (Week 6)
Thur 03/06 - 257.5 (Week 7)
Thur 03/13 - 256.2 (Week 8)
Thur 03/20 - 253.7 (Week 9)
Thur 03/27 - 252.2 (Week 10)
Thur 04/03 - 249.9 (Week 11)
Thur 04/10 - 249.3 (Week 12)
Thur 04/17 - 249.3 (Week 13)
Thur 05/01 - 248.2 (Week 15)
Thur 06/12 - 252.5 (Random)
Thur 08/14 - 256.4 (Begin Phase 2 of 2014)
Thur 08/21 - 253.4 (Week 1)
Thur 08/28 - 251.3 (Week 2)

Change Quick Recap:
Thur 01/16 - Starting Weight
Thur 01/23 - Down 08.5 lbs. (Week 1)
Thur 01/30 - Down 10.5 lbs. (Week 2)
Thur 02/06 - Down 14.1 lbs. (Week 3)
Thur 02/13 - Down 16.3 lbs. (Week 4)
Thur 02/20 - Down 18.2 lbs. (Week 5)
Thur 02/27 - Down 20.0 lbs. (Week 6)
Thur 03/06 - Down 21.3 lbs. (Week 7)
Thur 03/13 - Down 22.6 lbs. (Week 8)
Thur 03/20 - Down 25.1 lbs. (Week 9)
Thur 03/27 - Down 26.6 lbs. (Week 10)
Thur 04/03 - Down 28.9 lbs. (Week 11)
Thur 04/10 - Down 29.5 lbs. (Week 12)
Thur 04/17 - Down 29.5 lbs. (Week 13)
Thur 05/01 - Down 30.6 lbs. (Week 15)
Thur 06/12 - Down 26.3 lbs. (Random)
Thur 08/14 - Down 22.4 lbs. (Begin Phase 2 of 2014)
Thur 08/21 - Down 25.4 lbs. (Week 1)
Thur 08/28 - Down 27.5 lbs. (Week 2)

BIG DAN'S QUICK RECAP:
Thur 01/16 - 415.2 lbs.
Thur 01/23 - 404.0 lbs.
Thur 02/06 - 398.8 lbs.
Thur 02/13 - 393.6 lbs.
Thur 02/20 - 392.8 lbs.
Thur 02/27 - 390.4 lbs.
Thur 03/06 - 389.6 lbs.
Thur 03/13 - 387.2 lbs.
Thur 03/20 - 386.0 lbs.
Thur 03/27 - 385.6 lbs.
Thur 04/03 - 383.4 lbs.
Thur 04/10 - 379.8 lbs.
Thur 05/01 - 362.8 lbs.
Thur 08/14 - 384.8 lbs.
Thur 08/21 - 382.6 lbs.
Thur 08/28 - 380.8 lbs. **Today

[bbowsh54]

Shoulders Lift - Hercules Program [Thursday, 08/28/14]

Warm-Up: Treadmill - 7 minutes

Alternating Set
Machine Overhead Press [4 SETS]
12/10/10/8 [REPS]
80/100/120/140 lbs. [WEIGHT]
Standing Side Lateral Raises (Double Drop Set on Each Set) [4 SETS]
12-10-8 / 12-10-12 / 12-10-12 / 12-10-10 [REPS]
15-10-5 / 15-10-5 / 15-10-5 / 15-10-5 lbs. [WEIGHT]

Alternating Set
Reverse Fly Machine [4 SETS]
12/12/12/12 [REPS]
90/90/90/90 lbs. [WEIGHT]
Seated Dumbbell Shoulder Press [3 SETS]
10/10/9 [REPS]
50/50/55 lbs. [WEIGHT]

Alternating Set
Bent-Over Lateral Raise [4 SETS]
10/10/10/10 [REPS]
20/20/20/20 lbs. [WEIGHT]
One-Arm Cable Side Lateral Raise [3 SETS]
12/12/12 [REPS]
10/10/10 lbs. [WEIGHT]

---

Supplements
Beta-Cret - One scoop at approx. 11:45 AM
Con-Cret - One and a half scoops at approx. 10:40 AM
Multivitamin (Orange Triad) - One at approx. 8:15 AM; One before bed
Fish Oil (OxiMega) - Two at approx. 8:15 AM
Protein Shake (Whey-HD) - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Notes
Burned out the delts today! Felt pretty good, minus some of the standard minor front/left shoulder pain. It didn't affect me as much during Chest Day this week, but it was noticeable today. (Started during DB side raises)
One and a half scoops of Beta-Cret today... Nice little wake-up call and buzz of energy to kick off the workout. Looking forward to the two-scoop experience next week.
I'm heading out of town tonight, so I might a couple rest days in a row here. I'm okay with that, I've been religious with six solid workouts a week for the past three weeks. I'll try to find a gym in Lincoln on Sunday. Business trip led into a Family Reunion Trip for Labor Day.
Have an amazing Labor Day weekend, everybody!!

[bbowsh54]

Chest Lift - Hercules Program [Tuesday, 09/02/14]

Warm-Up: Treadmill - 7 minutes

Alternating Set
Incline Smith Bench Press [4 SETS]
12/10/8/6 [REPS]
125/135/165/175 lbs. [WEIGHT]
Flat Bench Dumbbell Press [4 SETS]
12/12/12/12 [REPS]
55/55/60/60 lbs. [WEIGHT]

Alternating Set
Alternating Incline Dumbbell Press (Start With Arms Extended) [4 SETS]
12/12/12/12 [REPS]
35/35/35/35 lbs. [WEIGHT]
Flat Bench Dumbbell Fly [3 SETS]
12/12/12 [REPS]
20/20/20 lbs. [WEIGHT]

Super Set
Cable Crossover [3 SETS]
15/15/15 [REPS]
30/30/30 lbs. [WEIGHT]
Dips [3 SETS]
10/13/11 (100 lbs. assist) [REPS]

---

Supplements
Con-Cret - One and a half scoops at approx. 10:45 AM
Beta-Cret - One and a half scoops at approx. 11:45 AM
Multivitamin (Orange Triad) - One at approx. 8:15 AM; One before bed
Fish Oil (OxiMega) - Two at approx. 8:15 AM
Protein Shake (Whey-HD) - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Notes
Gorilla Pecs Day... Felt great to be back in the gym after the Labor Day Weekend...
Attempted to lift last night after my 7:00 PM fantasy draft... However, I discovered at 9:30 PM that my girlfriend had left the Fitness Room key on her keyring, and taken it to work . (Overnight shift as a nurse in critical care) So, I was locked out of the Fitness Room. Instead, I took the dog for a walk/jog, and did a bunch of sit-ups in my living room. Needed to get the blood flowing!
Stuck with one and a half scoops of Beta-Cret today. Worked well for a nice kick of energy. I'm going to bump up to two scoops soon, I will keep you posted. I am very much enjoying the assistance in recovery that Con-Cret provides.
Definitely experienced that nagging pain in my front/left shoulder during pressing today. The alternating incline press really aggravated it. Bizarre how some days are fine, and some days are bad. I'm not making it worse, just a hit or miss nagging issue.
Toastmasters and Sand Volleyball on the schedule for tonight. Have a terrific Tuesday, all!

---

I agree with Kyle. You can't go wrong with Dymatize. I've seen great progress using their Elite XT line. Its cheap and it tastes amazing. It's a protein mix.

Awesome... Thanks for the advice!

Nice training hammering the shoulders today. Enjoy the well earned extra rest and have a good weekend!

Thank you, MVD!!! Hope you had a great Labor Day!

Nice shoulder session Bow!! Have a safe trip and a great weekend!

Thanks, Lonnie! Made it safe and sound! Nice, relaxing time...

I stick to dymatize or nitro-pro personally and you can never go wrong with gold standard. I prefer to stick to more Isolate and concentrates then the blends just mainly bc i am watching my macros during the cut for olympia!

I wish I were going to Olympia this year... Just not in the cards for 2014. I plan on going in 2015, though!!! Do you go every year?

Milfs gonna milf...don't egg us on.

Kylemnhn doing the Olympia...wow!

MGM... MGM, indeed...

Helloooooooooooooo I heard we were making sammies in here

Ischie ... I knew you'd catch the "log" innuendo .... I think it slipped right over bb's head

Oh, no... I thoroughly enjoyed your use of the term log... I just sheepishly did not respond in a suggestive manner.

Just doing a drive by...

Thanks for the drive-by, Justin!!!

---

how the draft go? who u pick up in the first two rounds? i went with Monte Ball for the 9th pick and AJ Green 16th pick.

It went pretty well, Yak! I know this sounds nuts, but I am in seven leagues so far... My last draft is tomorrow night at 7:00 PM. So, I'll be in eight leagues this year! (yes, all pay leagues. Lot of money in entry fees, but I made money from FFL the last two years...)

Here are my rosters so far:



Brief Summary:

The Ryan/McCoy/Martin team is Standard ESPN Scoring/Online Snake Draft
The Cutler/Vereen/Bell team is Standard ESPN Scoring/$200 Live Auction Draft
The Ryan/Forte/Bernard team is Standard ESPN Scoring/Online Snake Draft
The Brees/Gerhart/Bell team is Custom Scoring (TD-heavy)/Online Snake Draft
The Rivers/Lacy/Ellington team is Custom Scoring (1/2 pt PPR)/$200 Online Auction Draft
The Dalton/McCoy/Ellington/Martin team is Custom Scoring/Keeper League/$250 Live Auction Draft
The Noles/Lacy/Vereen team is Custom Scoring (QB weighted high)/IDP/Online Snake Draft
(IDP = Individual Defensive Players)

You might not be able to read that image, so if you'd like to view the full-sized version, go here:
http:// oi60 dot tinypic dot com/bg93ma.jpg

I've been playing Fantasy Basketball and Fantasy Football since 1995... I remember when my uncles and step-father would have to compute each week's results BY HAND, using the official stats from a giant USA Today paper... Before the Internet made it so easy to participate in countless leagues... I remember when a guy spent over a third of his auction's salary on Michael Jordan in our fantasy basketball league, haha.... Good times....

So, I probably take fantasy football a little too seriously, but hopefully it continues to be a bit of a money-maker in addition to making each Sunday more exciting!

---

Back Lift - Hercules Program [Wednesday, 09/03/14]

Warm-Up: Treadmill - 9 minutes

​Alternating Set
Pull-Ups [4 SETS]
12/12/10/9 (100 lbs. assist) [REPS]
One-Arm Dumbbell Row [4 SETS]
12/10/8/8 [REPS]
45/50/55/55 lbs. [WEIGHT]
Two-Arm Machine Row [4 SETS]
10/10/10/10 [REPS]
150/170/170/170 lbs. [WEIGHT]

​Alternating Set
Close-Grip Pulldown [3 SETS]
12/12/12 [REPS]
80/90/100 lbs. [WEIGHT]
Seated Cable Row (Double Drop Set on Each Set) [3 SETS]
12-12-12 / 12-12-12 / 12-12-12 [REPS]
70-50-30 / 70-50-30 / 70-50-30 lbs. [WEIGHT]
Dumbbell Shrug (15-Second Hold on Last Rep) [4 SETS]
12/12/12/12 [REPS]
55/55/60/60 lbs. [WEIGHT]

​Super Set
Rope Pullover [3 SETS]
15/15/15 [REPS]
50/50/50 lbs. [WEIGHT]
Rope High Row [3 SETS]
15/15/15 [REPS]
70/70/70 lbs. [WEIGHT]

---

Supplements
Protein Shake (Whey-HD) - One shake at approx. 6:30 AM
Workout started at approx. 6:50 AM

---

Notes
Decided to try something new today... Got up at 6:00 AM, and hit the gym before work! This is a one-time deal... I believe I prefer working out at Noon, after I've been up for a while and had ample time to hydrate... Morning lifts are awesome for some people, and a great way to energize yourself for the day... It just wasn't as enjoyable for me as my Noon lifts. More info to come!

---

Ohhh me too; never in my life did an early morn workout, I'm an afternoon lifter. I take a while getting ready too, psyching up, pissing around with my sups, picking my gear...yea I'm a chick..

I like the alternating and drop sets in this routine. Those real pullups bbow?

Yup, I am NOT a morning person... First workout I've done in a while without a Pre-WO... Didn't have my Beta-Cret on me!

But!!!! That's okay... Because... I'll use it for ROUND TWO! That's right, doing a classic TWO-A-DAY today! Headed back to the gym for my second lift at Noon.


They are "real" pull-ups, lschepis, but I use the "assist" machine. It looks like this:



So, I always set it at "100 pounds" of assisted weight for plates... (it's actually less force than that, since it is on a pulley, but...) I wanted to start at a weight that would allow me to fail around ten reps.... I'm going to keep the machine set at the 100-pound assist for the duration of this log.

Back on 8/18 I did:
Pull-Ups [4 SETS]
12/10/8/6 (100 lbs. assist) [REPS]

Today I did:
Pull-Ups [4 SETS]
12/12/10/9 (100 lbs. assist) [REPS]
(during a cold morning lift, with no Pre-WO)

So, I've seen a little progress so far! Plenty more to come.

---

Second lift of the day coming up...

[kureransu]

Hi, somehow i was directed to your supp log! I meant to type that here! I'm following THIS log! HAHAH

[bbowsh54]

Arms Lift - Hercules Program [Wednesday, 09/03/14]

Warm-Up: Treadmill - 7 minutes

Tri Set
Machine Preacher Curl [4 SETS]
12/12/12/12 [REPS]
60/80/80/80 lbs. [WEIGHT
Standing Barbell Curl [4 SETS]
12/12/12/12 [REPS]
40/50/50/50 lbs. [WEIGHT]
Dumbbell Curl [4 SETS]
12/12/12/12 [REPS]
20/20/20/20 lbs. [WEIGHT]

Tri Set
Triceps Rope Pushdown [4 SETS]
12/12/12/12 [REPS]
40/50/50/50 lbs. [WEIGHT]
Rope Overhead Triceps Extension [4 SETS]
12/12/12/12 [REPS]
50/50/50/50 lbs. [WEIGHT]
Triceps Dips [4 SETS]
12/12/12/15 (100 lbs. assist) [REPS]

---

Supplements
Beta-Cret - One and a half scoops at approx. 11:45 AM
Con-Cret - One and a half scoops at approx. 10:50 AM
Multivitamin (Orange Triad) - One at approx. 8:30 AM; One before bed
Fish Oil (OxiMega) - Two at approx. 6:30 AM
Protein Shake (Whey-HD) - One shake at approx. 6:30 AM; One shake post-1st-workout; One shake post-2nd-workout
First Workout started at approx. 6:50 AM
Second Workout started at approx. 12:15 PM

---

Notes
The classic TWO-A-DAY is complete...
Hope today's efforts aid in a successful weigh-in tomorrow after the Labor Day weekend feast...
Certainly enjoyed my Beta-Cret today for the second lift! Now, I'm leaning on Con-Cret for the recovery process. I have my first two games of Fall Ball softball tomorrow night.
Thank you very much to everyone for stopping by!

---

this is my second year going with ProMera. I plan on being there next year as well so i plan on seeing you there!

Awesome! Attending the Olympia Expo is a Bucket List item for me.... I see no reason that should keep me from going next year! Let me know if you have any tips for first time attendees...

i like that program youre on!


IN!

Thank you, sir!!! Glad to have you! It has certainly been a solid program so far, and a nice change-of-pace from the general routines I follow...

Nice work..

Thanks, Lonnie!

Jeez. IDK How you have time for all those leagues. I'm in 3. One for $120 entry fee and the others are free. s=Strong incline the other day and a nice looking morning back workout. It's too hard to drag myself out of bed that early.

Haha... Thanks, MVD!! I spend a lot of time on Tuesday nights making waiver claims, and setting lineups for bye weeks and match-ups... Then I usually check them all again on Saturday night or Sunday morning, primarily for injuries... With online fantasy football, and the mobile apps, it's really not too hard to track multiple teams any more...

I just realized you invited me to your thread and i've not once paid a visit. So i'm here, and i'll be following it now.

Thank you, Kureransu!! Happy to have you drop by!

Great session this morning. Used to love training in the morning but schedule change and body not shutting down when I get home has forced the midnight training. I hate that, but have to do what I can.

Good luck with the PM session. Been a long time since I did a double in the gym.

Thanks, MetFan!! First time in years I've done a double lift at the gym... I've combined muscle groups, or worked out twice separating lifting and cardio quite often... But very rarely two full separate lifts...

I can't workout in the morning. I feel much better/stronger after I have eaten a few meals.

I agree with that.... I like having my morning to hydrate and fuel up before a lift... Great wake-up call, but definitely took a little longer to "warm up" :P Thanks for stopping by, Justin!

Have a great evening, everyone. HUMP DAY!

---

Shoulders Lift - Hercules Program [Thursday, 09/04/14]

Alternating Set
Resistance Band Overhead Press [4 SETS]
17/15/15/17 [REPS]
Standing Side Lateral Raises (Double Drop Set on Each Set) [4 SETS]
12-10-12 / 12-10-12 / 12-10-10 / 12-10-10 [REPS]
15-10-5 / 15-10-5 / 15-10-5 / 15-10-5 lbs. [WEIGHT]

Alternating Set
Dumbbell Reverse Fly [4 SETS]
12/12/12/12 [REPS]
15/15/15/15 lbs. [WEIGHT]
Seated Dumbbell Shoulder Press [3 SETS]
10/10/10 [REPS]
50/50/50 lbs. [WEIGHT]

Alternating Set
Bent-Over Lateral Raise [4 SETS]
10/10/10/10 [REPS]
20/20/20/20 lbs. [WEIGHT]
Resistance Band Side Lateral Raise [3 SETS]
13/15/15 [REPS]

---

Supplements
Beta-Cret - One scoop at approx. 5:45 PM
Con-Cret - One and a half scoops at approx. 5:45 PM
Multivitamin (Orange Triad) - One at approx. 8:15 AM; One before bed
Fish Oil (OxiMega) - Two at approx. 8:15 AM
Protein Shake (Whey-HD) - One shake at approx. 8:45 AM
Workout started at approx. 10:00 PM

---

Notes
Had another funky schedule today!
We had an IT Department meeting at work today at Noon, so I was unable to do my normal hour and a half "lunch break" lift...
Instead, I drank my Con-Cret and Beta-Cret on the way to my 6:00 PM Softball double-header after work...
After softball, I caught the 4th quarter of the NFL Season Opener while getting my scheduled Shoulders Lift in! I lifted at my townhome's fitness room instead of my regular gym, so I switched Resistance Band lifts in for the machine lifts... Had the whole fitness room to myself, so I cranked Thursday Night Football while hitting the weights!
I better get to bed! LEG DAY tomorrow! Good night, all!

---

Hi, somehow i was directed to your supp log! I meant to type that here! I'm following THIS log! HAHAH

Thank you very much for stopping by, Kureransu!! Glad to have you!

[bbowsh54]

Legs Lift - Hercules Program [Friday, 09/05/14]

Warm-Up: Treadmill - 7 minutes

Alternating Set
Leg Extension [4 SETS]
25/25/25/25 [REPS]
70/70/70/80 lbs. [WEIGHT]
Leg Curl [4 SETS]
12/12/12/12 [REPS]
80/80/100/120 lbs. [WEIGHT]
Seated Calf Extension [4 SETS]
50/50/50/50 [REPS]
70/70/70/70 lbs. [WEIGHT]

Super Set
Machine Leg Press [3 SETS]
50/50/50 [REPS]
110/110/120 lbs. [WEIGHT]
Dumbbell Weighted Walking Lunges [3 SETS]
20/20/20 [REPS]
20/20/10 lbs. [WEIGHT]

Alternating Set
Smith Machine Romanian Deadlifts [4 SETS]
12/12/12/12 [REPS]
125/155/155/155 lbs. [WEIGHT]
Standing Calf Raise [3 SETS]
40/35/40 [REPS]

---

Supplements
Con-Cret - One and a half scoops at approx. 11:00 AM
Beta-Cret - One and a half scoops at approx. 11:45 AM
Multivitamin (Orange Triad) - One at approx. 8:15 AM; One before bed
Fish Oil (OxiMega) - Two at approx. 8:15 AM
Protein Shake (Whey-HD) - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Notes
LEG DAY.
Oh man, I'm going to be sore tomorrow... My hammies were not used to that amount of Smith Romainian Deadlifts. Really felt the stretch and the burn today.
I stuck with one and a half scoops of both Beta-Cret and Con-Cret today. I'm thinking I may bump up to two scoops of Beta-Cret on Tuesday next week.
Think I'm going to have to order some more Con-Cret to keep it rolling once I run out of this batch...
I'll be out of town for a wedding in North Dakota this weekend, but I shall return Sunday evening... FOOTBALL SEASON in full swing with college AND NFL! Woo!
Have a FANTASTIC Friday, everyone!


Recent Meals


---

IN!!!

I have some catching up to do in here!

Welcome, PappaBear!!! Glad to have you!

i also despise morning workouts. so weak in the morning, even tho my morning is like 1 pm

Yes, sir... I noticed the difference with my Noon lifts, as well.

morning workouts are the BEST! getting up @ 5AM is the hard part.

Agreed. Dat Snooze Button.

Solid arm session Bow!!

Thank you, Lonnie!

I just noticed that you workout at 10 pm holy cow that is so late for me

That was a one-time deal due to a work scheduling conflict, haha. I normally lift a Noon.

Way to crush the legs today Bow! Enjoy the wedding and some time away from the gym.

Thank you, MVD!!!

Solid leg session Bow..Have a great weekend!!

Thank, Lonnie... Hope you had a great weekend

Hmmm... Hercules Routine huh.... Might have to borrow this! Impressive work!

It's a fun one!!!

Nice work brother! I drooling over here over those meals.....

Thank you, Brad!!

Awesome session on the wheels.

Enjoy the wedding, but I have a feeling the only vows you will be paying attention to are going to be the vows to never do that much volume on legs before another wedding.

Thanks, MetFan!!! You're right... for some odd reason, the Dance Floor wasn't calling my name like it normally would... :/ Glutes and Hammies were SOOORE

Have a great weekend, bb

Thank you, Swooshie! I hope you had a fantastic weekend, as well..

food looks good

no carbs?



shure

Thanks, RyouBakua!!! Haven't been getting much carbs for supper lately... I'll have to throw in some more brown rice, my go-to...



Back lift on the agenda for today... Looking forward to getting back in the gym.

Also, made a BB order on Friday last week. Going to try Con-Cret capsules for the first time, as opposed to the powder-- for when this container of Con-Cret runs out

More to come!

---

Back Lift - Hercules Program [Monday, 09/08/14]

Warm-Up: Treadmill - 7 minutes

​Alternating Set
Pull-Ups [4 SETS]
12/12/11/11 (100 lbs. assist) [REPS]
One-Arm Dumbbell Row [4 SETS]
12/10/8/8 [REPS]
45/55/60/60 lbs. [WEIGHT]
Two-Arm Machine Row [4 SETS]
10/10/10/10 [REPS]
150/170/170/170 lbs. [WEIGHT]

​Alternating Set
Close-Grip Pulldown [3 SETS]
12/12/12 [REPS]
90/100/110 lbs. [WEIGHT]
Seated Cable Row (Double Drop Set on Each Set) [3 SETS]
12-12-12 / 12-12-12 / 12-12-12 [REPS]
70-50-30 / 70-50-30 / 70-50-30 lbs. [WEIGHT]
Dumbbell Shrug (15-Second Hold on Last Rep) [4 SETS]
12/12/12/12 [REPS]
55/60/60/60 lbs. [WEIGHT]

​Super Set
Rope Pullover [3 SETS]
15/15/15 [REPS]
60/60/60 lbs. [WEIGHT]
Rope High Row [3 SETS]
15/15/15 [REPS]
70/70/80 lbs. [WEIGHT]

---

Supplements
Con-Cret - One and a half scoops at approx. 11:00 AM
Beta-Cret - One and a half scoops at approx. 11:45 AM
Multivitamin (Orange Triad) - One at approx. 8:15 AM; One before bed
Fish Oil (OxiMega) - Two at approx. 8:15 AM
Protein Shake (Whey-HD) - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Notes
SLABS MONDAY... Always nice to kick the week off with a Back Lift!
Thankful for the Beta-Cret today to help shake off the Monday morning drag... May go ahead and kick her up to two scoops tomorrow!
Playoff Sand Volleyball tonight! Lose and we're done, win and we play next week! Have a great day, everyone.

---

I still can't understand how to still play sports on the side of your lifting. Solid work!

Thanks, Justin!!

We won tonight!! So, we're moving on... We play next Monday at 8:10 PM, and if we win we play again at 9:00 PM... Second-to-last week of the season, hope we make the finals!

You whats more exciting? BASKETBALL pickup league starts Wednesday next week, and men's rec league starts November 3rd. Need to get my "basketball legs" under me before November!

Did u catch the garter and we get to see garter pron?

Sorry, lschepis!! I did not catch the garter this time...

---

Congrats on the win! I barely have the energy to hit the gyms these days (two young kids). I really wish I could start playing Golf again and do some fishing and hunting. Someday.......

Thanks, Justin! I'm enjoying life without kids while I can... Trying to stay busy each night! However, also looking forward to being a father some day, despite the incredible amount of stress accompanied with it...
I -LOVE- fishing... Wish I had more resources/time/fishing-enthusiast-friends to go more often... Tough without a boat, only good shore fishing is at the river around here.

dang Bbowish your a busy man with all these activities and training keep doing what your doing man!

Thank you, Kyle! I do try to stay busy while I have the freedom. The standard 9 to 6 salaried job allows me to plan things on weeknights a little easier than having varied hours/scheduling...

Nice back day, bb!

Volleyball and basketball! Nice! Only played both of those in high school PE. I'm more of a golf and soccer girl myself

Thank you, Swooshie!! I played Football, Basketball, and Track in High School.... Now I try to stay active with sand volleyball, softball, basketball, and kickball... Perhaps I'll meet enough people to try flag football some day...

Solid back training today Bow! Won't have to do much cardio once basketball starts up....

Thanks, MVD! I've been lacking in the cardio department lately... Softball and Sand Volleyball aren't near as strenuous as basketball, so I'm looking forward to two nights of Bball back on the schedule!

Solid workout!!

Love basketball..Had to give it up a couple of years ago..Got too hard on my knees/legs..Still go out and shoot around once an awhile tho!

Thanks, Lonnie! We still have a handfull of 50+ year-olds that play in the Wednesday night pickup league... (always sort of workout the match-ups to keep things fair) I bet YOU COULD STILL HANG! Understand with the knee problems though... They get everyone...


Thank you for the responses, everyone! Today's workout report coming shortly...

---

Chest Lift - Hercules Program [Tuesday, 09/09/14]

Warm-Up: Treadmill - 11 minutes

Alternating Set
Incline Smith Bench Press [4 SETS]
12/10/8/6 [REPS]
125/135/155/185 lbs. [WEIGHT]
Flat Bench Dumbbell Press [4 SETS]
12/12/12/12 [REPS]
55/60/60/60 lbs. [WEIGHT]

Alternating Set
Alternating Incline Dumbbell Press (Start With Arms Extended) [4 SETS]
12/12/12/12 [REPS]
35/35/35/35 lbs. [WEIGHT]
Flat Bench Dumbbell Fly [3 SETS]
12/12/12 [REPS]
20/20/25 lbs. [WEIGHT]

Super Set
Cable Crossover [3 SETS]
15/15/15 [REPS]
30/30/30 lbs. [WEIGHT]
Dips [3 SETS]
12/12/11 (100 lbs. assist) [REPS]

---

Supplements
Con-Cret - One and a half scoops at approx. 11:05 AM
Beta-Cret - One and a half scoops at approx. 11:45 AM
Multivitamin (Orange Triad) - One at approx. 8:15 AM; One before bed
Fish Oil (OxiMega) - Two at approx. 8:15 AM
Protein Shake (Whey-HD) - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 12:20 PM

---

Notes
Workin' on those Gorilla Pecs... I notice a lot of people do really heavy weight on DB flyes, but it puts too much strain on my front left shoulder. I try to go VERY SLOW through the movement, keep things controlled, and focus on the contraction throughout.
Bumped up to TWO scoops of Beta-Cret for the first time today... Helped me push through some soreness from the four volleyball games last night, where I seemed to dive a lot more than normal... :P (Which is fun, the best part about sand volleyball)
Some great news.... Look what I won yesterday!

I just ordered more Con-Cret on Friday, and won another container of Con-Cret yesterday... I'm set for a while now!
Have a phenomenal day, all.

[bbowsh54]

Arms Lift - Hercules Program [Wednesday, 09/10/14]

Warm-Up: Treadmill - 7 minutes

Tri Set
Machine Preacher Curl [4 SETS]
12/12/12/12 [REPS]
60/80/80/80 lbs. [WEIGHT
Standing Barbell Curl [4 SETS]
12/12/12/12 [REPS]
50/50/50/50 lbs. [WEIGHT]
Dumbbell Curl [4 SETS]
12/12/12/12 [REPS]
20/20/20/20 lbs. [WEIGHT]

Tri Set
Triceps Rope Pushdown [4 SETS]
12/12/12/12 [REPS]
50/50/50/50 lbs. [WEIGHT]
Rope Overhead Triceps Extension [4 SETS]
12/12/12/12 [REPS]
50/50/50/50 lbs. [WEIGHT]
Triceps Dips [4 SETS]
13/13/13/16 (100 lbs. assist) [REPS]

---

Supplements
Con-Cret - One and a half scoops at approx. 11:00 AM
Beta-Cret - Two scoops at approx. 11:45 AM
Multivitamin (Orange Triad) - One at approx. 8:15 AM; One before bed
Fish Oil (OxiMega) - Two at approx. 8:15 AM
Protein Shake (Trutein) - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Notes
Hump Day! Worked the biceps and triceps today... Had an insane pump in my triceps for some reason. Stuck with two scoops of Beta-Cret for the second time. Great burst of energy to start the lift... It was a battle to get all of my targeted reps today, so I'll probably stick with these weights next week. Happy with my improvement on the four sets of dips to failure! Have a great day, everyone! Thank you for dropping by!

Got Protein?
[/QUOTE]

---

Shoulders Lift - Hercules Program [Thursday, 09/11/14]

Warm-Up: Treadmill - 6 minutes

Alternating Set
Machine Overhead Press [4 SETS]
12/10/10/8 [REPS]
80/120/120/140 lbs. [WEIGHT]
Standing Side Lateral Raises (Double Drop Set on Each Set) [4 SETS]
12-12-12 / 12-12-12 / 12-10-10 / 12-9-10 [REPS]
15-10-5 / 15-10-5 / 15-10-5 / 15-10-5 lbs. [WEIGHT]

Alternating Set
Reverse Fly Machine [4 SETS]
12/12/12/12 [REPS]
90/90/110/90 lbs. [WEIGHT]
Seated Dumbbell Shoulder Press [3 SETS]
10/9/9 [REPS]
50/55/50 lbs. [WEIGHT]

Alternating Set
Bent-Over Lateral Raise [4 SETS]
10/10/10/10 [REPS]
20/20/20/20 lbs. [WEIGHT]
One-Arm Cable Side Lateral Raise [3 SETS]
14/12/12 [REPS]
10/10/10​ lbs. [WEIGHT]

---

Supplements
Con-Cret - One and a half scoops at approx. 11:00 AM
Beta-Cret - Two scoops at approx. 11:45 AM
Multivitamin (Orange Triad) - One at approx. 8:15 AM; One before bed
Fish Oil (OxiMega) - Two at approx. 8:15 AM
Protein Shake (Trutein) - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Notes
Another delt workout is in the books... Double-header for "Fall Ball" softball league tonight. Hopefully my upper body can handle swinging the bat...
Stuck with two scoops of Beta-Cret today. Enjoyable rush of energy. I'm almost out of Con-Cret, but the other container I ordered last week is already here, and ready to be cracked open. Let the gainz continue!
Have a great Thursday, everyone!

---

Legs Lift - Hercules Program [Friday, 09/12/14]

Warm-Up: Treadmill - 6 minutes

Alternating Set
Leg Extension [4 SETS]
25/25/25/25 [REPS]
70/70/70/80 lbs. [WEIGHT]
Leg Curl [4 SETS]
12/12/12/12 [REPS]
80/100/120/120 lbs. [WEIGHT]
Seated Calf Extension [4 SETS]
50/50/50/50/50 [REPS]
70/70/70/70/95 lbs. [WEIGHT]

Super Set
Machine Leg Press [3 SETS]
50/50/50 [REPS]
110/110/120 lbs. [WEIGHT]
Dumbbell Weighted Walking Lunges [3 SETS]
20/20/20 [REPS]
20/20/10 lbs. [WEIGHT]

Alternating Set
Smith Machine Romanian Deadlifts [4 SETS]
12/12/12/12 [REPS]
125/155/155/155 lbs. [WEIGHT]
Standing Calf Raise [4 SETS]
40/40/40/40 [REPS]

---

Supplements
Con-Cret - One and a half scoops at approx. 11:00 AM
Beta-Cret - Two scoops at approx. 11:45 AM
Multivitamin (Orange Triad) - One at approx. 8:15 AM; One before bed
Fish Oil (OxiMega) - Two at approx. 8:15 AM
Protein Shake (Trutein) - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Notes
LEG DAY. Back to back weeks of Leg Day Friday, with a wedding on Saturday.
Got through all of my target reps today... Stuck with two scoops of Beta-Cret.
Loving the products for this log! I feel like the Con-Cret is really assisting with my recovery.
Busy weekend ahead! I'll respond to everyone soon. Thank you for the support! TGIF, Happy Friday!

---

Back Lift - Hercules Program [Monday, 09/15/14]

Warm-Up: Treadmill - 6 minutes

​Alternating Set
Pull-Ups [4 SETS]
13/12/11/11 (100 lbs. assist) [REPS]
One-Arm Dumbbell Row [4 SETS]
12/10/8/8 [REPS]
45/55/60/65 lbs. [WEIGHT]
Two-Arm Machine Row [4 SETS]
12/10/10/10 [REPS]
150/170/170/170 lbs. [WEIGHT]

​Alternating Set
Close-Grip Pulldown [3 SETS]
12/12/12 [REPS]
100/100/110 lbs. [WEIGHT]
Seated Cable Row (Double Drop Set on Each Set) [3 SETS]
12-12-12 / 12-12-12 / 12-12-12 [REPS]
70-50-30 / 70-50-30 / 70-50-30 lbs. [WEIGHT]
Dumbbell Shrug (15-Second Hold on Last Rep) [4 SETS]
12/12/12/12 [REPS]
60/60/60/60 lbs. [WEIGHT]

​Super Set
Rope Pullover [3 SETS]
15/15/15 [REPS]
60/60/60 lbs. [WEIGHT]
Rope High Row [3 SETS]
15/15/15 [REPS]
80/80/80 lbs. [WEIGHT]

---

Supplements
Con-Cret - One and a half scoops at approx. 11:00 AM
Beta-Cret - Two scoops at approx. 11:45 AM
Multivitamin (Orange Triad) - One at approx. 8:15 AM; One before bed
Fish Oil (OxiMega) - Two at approx. 8:15 AM
Protein Shake (Trutein) - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Notes
Monday strikes again... It was time to hit the slabs!
Enjoyed a nice boost of energy from my two scoops of Beta-Cret today. Great hand to get the blood flowing for my workout.
Looking at my container, next week (9/22 through 9/26), will be my last official week of this log--being able to run both products. With that, I will compare my Week #1 reps/weights with next week's.
Sand Volleyball playoffs continue tonight! We have a match at 8:10 PM. If we win, we play again immediately at 9:00 PM. If we lose, our season is over. Sure hope we play two matches tonight
I hope everyone has a great Monday!

---

glad the wedding went well. "high carb day"

and i been to tampa. could deal with it if the thunderstorms lasted til the night but noooooooo

Thanks, RyouBakua!! Yes, "high carb" day fail, indeed... Good time, but back on the grind this week.

Its more the humidity that killer its like 95 degrees with 70% humidity i don't even leave the comfort of my house.

Haha... When do you get to Vegas?

That blows, but at least you had fun. That is all that matters!!!

Yup, that's how it goes... Had a rough year for softball, in all three leagues... Ready for basketball season to commence!

Good luck tonight.

Thanks, Yak!

loving the back volume bro

Thank you, m3dude!! It has been a great change-of-pace upping the volume with this program...

how did the games go brother glad to see you are still getting the energy from the pwo

Our sand volleyball season is now over... We lost the first game 12-21... Then, we won the second game 21-7. (Yeah, we got on a huge roll and crushed them) However, we lost third game 18-21 in a nailbiter... Just couldn't overcome our own mistakes. Lot of great volleys and great plays, followed by airhead, simple mistakes by our team. Too bad, felt we were the better team... However, maybe after that first game's performance, we didn't deserve to move on Oh well, still a fun time. Basketball season up next!

Nice back session, lots of volume.

Good to see these products are still working well for you.

Thanks, MetFan!! Definitely enjoying my first run of Beta-Cret...

I love all the back volume too. Big rowing, pulldowns and pullups my fave.

Awaiting sand volleyball tourney results..

Thank you, lschepis! Commented on volleyball tourney above. Season over On to the next one... This back routine has been excellent... Noticeable "gainz" in my lats!


---

We had a Training Seminar at Noon today for work, so I was unable to go to the gym... Hoping I have time to get to the gym after Toastmasters meeting tonight, and my mother is driving up from Omaha to visit and pick up my dog. (I was dog-sitting while my parents were in Vegas)

Hoping to do some biceps and triceps tonight, and I'll hit chest tomorrow at Noon!

---

Arms Lift - Hercules Program [Tuesday, 09/16/14]

Elliptical - 10 minutes [Crossramp 13/Resistance 5]

Tri Set
Dumbbell Curl [4 SETS]
12/12/12/12 [REPS]
20/25/25/20 lbs. [WEIGHT
Incline Inner Biceps Curl [4 SETS]
12/12/12/12 [REPS]
25/25/25/25 lbs. [WEIGHT]
Hammer Curl [4 SETS]
12/12/12/12 [REPS]
20/25/30/25 lbs. [WEIGHT]

Tri Set
Dumbbell Triceps Kickback [4 SETS]
12/12/12/12 [REPS]
15/15/15/20 lbs. [WEIGHT]
Resistance Band Overhead Triceps Extension [4 SETS]
17/20/20/20 [REPS]
Bench Dips [4 SETS]
8/8/7/8 [REPS]

---

Supplements
Con-Cret - One and a half scoops at approx. 5:00 PM
Beta-Cret - Not used today; late workout due to work schedule conflict
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil (OxiMega) - Two at approx. 8:15 AM
Protein Shake (Trutein) - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 9:45 PM

---

Notes
As stated in my last post, I was unable to lift at Noon today due to a Training Seminar for work... So, I had a late night lift instead! Saved today's serving of Beta-Cret for a different day, so I could get some sleep tonight...
Snapped a couple photos in my ProMera/Con-Cret shirt tonight, I'll try to get those loaded tomorrow. Thank you very much for the support, everyone!! Have a great night. Chest Lift scheduled in twelve short hours.

[bbowsh54]

Chest Lift - Hercules Program [Wednesday, 09/17/14]

Warm-Up: Treadmill - 6 minutes

Alternating Set
Incline Smith Bench Press [4 SETS]
12/10/8/4 [REPS]
125/145/165/195 lbs. [WEIGHT]
Flat Bench Dumbbell Press [4 SETS]
12/12/12/12 [REPS]
55/60/65/65 lbs. [WEIGHT]

Alternating Set
Alternating Incline Dumbbell Press (Start With Arms Extended) [4 SETS]
12/12/12/12 [REPS]
35/35/35/35 lbs. [WEIGHT]
Flat Bench Dumbbell Fly [3 SETS]
12/12/12 [REPS]
20/25/25 lbs. [WEIGHT]

Super Set
Cable Crossover [3 SETS]
15/15/15 [REPS]
30/30/30 lbs. [WEIGHT]
Dips [3 SETS]
12/12/11 (100 lbs. assist) [REPS]

---

Supplements
Con-Cret - One and a half scoops at approx. 11:05 AM
Beta-Cret - Two scoops at approx. 11:45 AM
Multivitamin (Orange Triad) - One at approx. 8:15 AM; One before bed
Fish Oil (OxiMega) - Two at approx. 8:15 AM
Protein Shake (Trutein) - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Notes
The return of Gorilla Pecs day... Decided to switch arms and chest this week, because it is easier to get a solid arms lift in at my townhome's fitness room equipment-wise...
Used two scoops of Beta-Cret today. Loved the noticeable rush of energy to start my workout.
My triceps were still fatigued today, from the workout 12 hours prior. I could definitely tell with my presses. I also experienced some front left shoulder pain on the two incline movements, need to keep working on MMC with the chest during these. Still, a very successful chest workout. Second-to-last chest day of this log!
HUMP DAY. Have a great Wednesday, all.

Got Con-Cret?




---

Solid benching Bow! Looking jacked in those pics!

Thank you, MVD!! Nice soreness in the chest today. Perhaps having sore triceps forced me to rely even more on my pecs during presses, nice change in the routine. Haha, maybe not "jacked" yet, but some day! Sooooooon.

Killer workouts Bow..Looking strong!!

Thanks, Lonnie!

Hey bb

Isn't the crossramp awesome?!!! My favorite piece of cardio equipment!

Solid workouts! Looking forward to that ProMera shirt pic too

Thank you, Swooshie! Indeed it is... ProMera shirt pics are above, "Con-Cret Reinforced."

Have a super Thursday everyone! Thinking about all the people out in Vegas for Olympia. I'm going to do whatever I need to do to make it happen, and attend Olympia in 2015!

Oh holy hnnnng! That body...wet panties here. But it's that tongue that got to me.

Inclines..esp BB give me shoulder pain too; I only do DBs. I use a lot of MMC to bypass by shoulder issues. Love ur gorilla pec-fest!

Haha, thanks, lschepis!! Yes, I'm constantly working on MMC... There are still weird incline and press angles/motions that aggravate my front left shoulder, it's weird. I'm also really working on posture--EVEN when we're lying on benches... gotta' remember to tuck your shoulder blades back, keep your shoulders in their sockets, and focus on pressing only with the chest. Posture is important when sitting and lying down, just like when standing... (maybe posture isn't the right word here... but you know what I mean)

---

Shoulders Lift - Hercules Program [Thursday, 09/18/14]

Warm-Up: Treadmill - 6 minutes

Alternating Set
Machine Overhead Press [4 SETS]
12/10/10/8 [REPS]
80/120/140/140 lbs. [WEIGHT]
Standing Side Lateral Raises (Double Drop Set on Each Set) [4 SETS]
12-12-12 / 12-12-12 / 12-12-12 / 12-12-12 [REPS]
15-10-5 / 15-10-5 / 15-10-5 / 15-10-5 lbs. [WEIGHT]

Alternating Set
Reverse Fly Machine [4 SETS]
12/12/12/12 [REPS]
90/110/110/110 lbs. [WEIGHT]
Seated Dumbbell Shoulder Press [3 SETS]
10/10/10 [REPS]
50/50/55 lbs. [WEIGHT]

Alternating Set
Bent-Over Lateral Raise [4 SETS]
10/10/10/10 [REPS]
20/20/20/20 lbs. [WEIGHT]
One-Arm Cable Side Lateral Raise [3 SETS]
15/15/15 [REPS]
10/10/10​ lbs. [WEIGHT]

---

Supplements
Con-Cret - One and a half scoops at approx. 11:30 AM
Beta-Cret - One and a half scoops at approx. 11:45 AM
Multivitamin (Orange Triad) - One at approx. 8:15 AM; One before bed
Fish Oil (OxiMega) - Two at approx. 8:15 AM
Protein Shake (Trutein) - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Notes
Successful shoulder workout today. Upped the weight and the reps a LITTLE bit across the board...
Cut back to one and a half scoops of Beta-Cret. Trying to conserve it, so I have enough to last through next week, the final week of this progress-based log.
Two softball games on the docket tonight, at 7 PM and 8 PM.. Speaking of which, I better run! Have a great night! Looking forward to Olympia updates from those in Vegas!

Recent Meals


---

Legs Lift - Hercules Program [Friday, 09/19/14]

Warm-Up: Treadmill - 6 minutes

Alternating Set
Leg Extension [4 SETS]
25/25/25/25 [REPS]
70/70/80/80 lbs. [WEIGHT]
Leg Curl [4 SETS]
12/12/12/12 [REPS]
80/100/120/140 lbs. [WEIGHT]
Seated Calf Extension [4 SETS]
50/50/50/50 [REPS]
70/70/80/80 lbs. [WEIGHT]

Super Set
Machine Leg Press [3 SETS]
50/50/50 [REPS]
110/110/120 lbs. [WEIGHT]
Dumbbell Weighted Walking Lunges [3 SETS]
20/20/20 [REPS]
20/20/20 lbs. [WEIGHT]

Alternating Set
Smith Romanian Deadlift [4 SETS]
12/12/12/12 [REPS]
125/155/155/155 lbs. [WEIGHT]
Standing Calf Raise [4 SETS]
45/45/45/45 [REPS]

---

Supplements
Con-Cret - One and a half scoops at approx. 10:15 AM
Beta-Cret - One scoop at approx. 11:10 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil (OxiMega) - Two at approx. 8:15 AM
Protein Shake (Trutein) - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 11:20 AM

---

Notes
LEG DAY. Capping off a pretty successful week. Next week will be my LAST week of this log, and we will use next week's marks to measure my progress for this promo. Looking forward to it. I'm headed down to Lincoln tonight, and headed to the Nebraska Huskers vs. Miami Hurricanes game tomorrow night! Have a great weekend, everyone! I'll try not to be too jealous of those at Olympia, but I'll keep tabs on the results...

[bbowsh54]

Back Lift - Hercules Program [Monday, 09/22/14]

Warm-Up: Treadmill - 7 minutes

​Alternating Set
Pull-Ups [4 SETS]
14/14/13/13 (100 lbs. assist) [REPS]
One-Arm Dumbbell Row [4 SETS]
12/10/8/8 [REPS]
50/60/65/70 lbs. [WEIGHT]
Two-Arm Machine Row [4 SETS]
10/10/10/10 [REPS]
170/170/190/190 lbs. [WEIGHT]

​Alternating Set
Close-Grip Pulldown [3 SETS]
12/12/12 [REPS]
100/110/110 lbs. [WEIGHT]
Seated Cable Row (Double Drop Set on Each Set) [3 SETS]
12-12-12 / 12-12-12 / 12-12-12 [REPS]
70-50-30 / 70-50-30 / 70-50-30 lbs. [WEIGHT]
Dumbbell Shrug (15-Second Hold on Last Rep) [4 SETS]
12/12/12/12 [REPS]
60/65/65/70 lbs. [WEIGHT]

​Super Set
Rope Pullover [3 SETS]
15/15/15 [REPS]
60/70/70 lbs. [WEIGHT]
Rope High Row [3 SETS]
15/15/15 [REPS]
80/80/90 lbs. [WEIGHT]

---

Supplements
Con-Cret - One and a half scoops at approx. 11:15 AM
Beta-Cret - Two scoops at approx. 11:45 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil (OxiMega) - Two at approx. 8:15 AM
Protein Shake (Trutein) - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Notes
Final back lift of the log. Put some good work in today on the "slabs." Very happy with my progress in this department, especially my DB rows and pull-ups. Will report more in my "progress end results summary" type post. Have a wonderful day, everyone.

---

Chest Lift - Hercules Program [Tuesday, 09/23/14]

Warm-Up: Treadmill - 8 minutes

Alternating Set
Incline Smith Bench Press [4 SETS]
12/10/8/6 [REPS]
125/155/175/195 lbs. [WEIGHT]
Flat Bench Dumbbell Press [4 SETS]
12/12/12/12 [REPS]
55/60/70/70 lbs. [WEIGHT]

Alternating Set
Alternating Incline Dumbbell Press (Start With Arms Extended) [4 SETS]
12/12/12/12 [REPS]
35/35/35/35 lbs. [WEIGHT]
Flat Bench Dumbbell Fly [3 SETS]
12/12/12 [REPS]
20/25/30 lbs. [WEIGHT]

Super Set
Cable Crossover [3 SETS]
15/15/15 [REPS]
30/40/30 lbs. [WEIGHT]
Dips [3 SETS]
13/13/12 (100 lbs. assist) [REPS]

---

Supplements
Con-Cret - Two scoops at approx. 11:05 AM
Beta-Cret - Two scoops at approx. 11:45 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil (OxiMega) - Two at approx. 8:15 AM
Protein Shake (Trutein) - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Notes
The final Chest Lift of this log is in the books... Gorilla Pecs day complete. Battled through some slight front/left shoulder pain to have my best Chest Day yet.
I may only have enough Beta-Cret left for one more day, but I'll keep this log going through the end of the week. I ran out of Con-Cret yesterday, but I cracked open the new container I ordered a week ago.
Have a terrific Tuesday, everyone!

---

09/24 Quick Update:

I had to work a Career Expo for my company today, and was unable to hit the gym at Noon.

After work, I went to the gym for THE FIRST WEEK OF BASKETBALL! WOO!

I played SIX games, which is much better than I normally do for the first week. Last year, I was dead after three!

--One Game of full-court 5v5 to 11 by ones and twos
--One Game of full-court 5v5 to 11 by ones and twos
--One Game of full-court 4v4 to 11 by ones and twos
--One Game of full-court 5v5 to 11 by ones and twos
--One Game of full-court 5v5 to 11 by ones and twos
--One Game of full-court 5v5 to 15 by ones and twos

So, big cardio night. I drank two scoops of Con-Cret on the way to the gym at 5:30 PM.

Shoulders Lift on the schedule for tomorrow! Have a great night, all. TWO DAYS LEFT.

---

Shoulders Lift - Hercules Program [Thursday, 09/25/14]

Warm-Up: Treadmill - 6 minutes

Alternating Set
Machine Overhead Press [4 SETS]
12/10/10/8 [REPS]
80/120/140/140 lbs. [WEIGHT]
Standing Side Lateral Raises (Double Drop Set on Each Set) [4 SETS]
12-12-12 / 12-12-12 / 12-12-12 / 12-12-12 [REPS]
15-10-05 / 15-10-05 / 15-10-05 / 15-10-05 lbs. [WEIGHT]

Alternating Set
Reverse Fly Machine [4 SETS]
12/12/12/12 [REPS]
110/110/110/110 lbs. [WEIGHT]
Seated Dumbbell Shoulder Press [3 SETS]
10/10/10 [REPS]
50/55/60 lbs. [WEIGHT]

Alternating Set
Bent-Over Lateral Raise [4 SETS]
10/10/10/10 [REPS]
25/20/25/20 lbs. [WEIGHT]
One-Arm Cable Side Lateral Raise [3 SETS]
17/15/15 [REPS]
10/10/10​ lbs. [WEIGHT]

---

Supplements
Con-Cret - Two scoops at approx. 11:00 AM
Beta-Cret - Two scoops at approx. 11:45 AM
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil (OxiMega) - Two at approx. 8:15 AM
Protein Shake (Trutein) - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 12:15 PM

---

Notes
Final shoulder lift of this log is in the books... Destroyed the delts today. Little worried about throwing the softball tonight... Double-header at 7:00 and 8:00 PM. Last week of the "fall ball" season--ironically during the last week of this log! I'm sore in some weird places from basketball last night, feels good. Have a wonderful Thursday, everyone.

---

My latest ProMera Sports log is nearing an end... But we'll keep the party going here! Hoping to zone in and focus on cutting next week. Been eating a little more the last couple weeks, in hopes of seeing some strength gains for my Prove Your Progress log. Cheers, all!

[BenBlue]

Great job from what I can see here. Some awesome progress, hard work and delicious looking meals!

[bbowsh54]

Legs Lift - Hercules Program [Friday, 09/26/14]

Warm-Up: Treadmill - 6 minutes

Alternating Set
Leg Extension [4 SETS]
25/25/25/25 [REPS]
70/70/80/80 lbs. [WEIGHT]
Leg Curl [4 SETS]
12/12/12/12 [REPS]
80/100/120/140 lbs. [WEIGHT]
Seated Calf Extension [4 SETS]
50/50/50/50 [REPS]
70/70/80/80 lbs. [WEIGHT]

Super Set
Machine Leg Press [3 SETS]
50/50/50 [REPS]
110/110/120 lbs. [WEIGHT]
Dumbbell Weighted Walking Lunges [3 SETS]
20/20/20 [REPS]
20/20/20 lbs. [WEIGHT]

Alternating Set
Smith Romanian Deadlift [4 SETS]
12/12/12/12 [REPS]
125/155/155/165 lbs. [WEIGHT]
Standing Calf Raise [4 SETS]
50/50/45/45 [REPS]

---

Supplements
Con-Cret - Two scoops at approx. 5:00 PM
Beta-Cret - None. Out of Beta-Cret.
Multivitamin (Orange Triad) - Two at approx. 8:15 AM; One before bed
Fish Oil (OxiMega) - Two at approx. 8:15 AM
Protein Shake (Trutein) - One shake at approx. 8:45 AM; One shake post-workout
Workout started at approx. 5:20 PM

---

Notes
Final Leg Day is in the books. I'll be writing a conclusion/summary, and posting some progress results early next week. It is my birthday tomorrow, so I'm getting together with some friends tonight to watch the Huskers game. Is there word of a second round of supps coming in for this particular log?
Have a great day, everyone.

---

Prove Your Progress Conclusion

First and foremost, THANK YOU to ProMera Sports for allowing me to participate in the “Prove Your Progress” Promotion.

The products that ProMera Sports offer have become staples to my workout supplementation.



Reviews:

Con-Cret - Con-cret is hands-down my favorite creatine supplement on the market. It is delicious and effective. I was very, very pleased with the recovery times experienced during this log, especially after implementing a new program to shock my system. Absolutely no bloating or GI issues for me while using Con-Cret. Con-Cret is incredibly convenient, needing only 750 to 1500 milligrams of this hydrochloride creatine supplement. I will continue to use Con-Cret year-round, as displayed by the fact I've already ordered two containers once my container for this log started running low.

Bowser’s Beta-Cret Review

About the Reviewer: I have been utilizing pre-workouts regularly since the summer of 2011. I will generally cycle off of stimulant-based pre-workouts for a few weeks every three months or so. The pre-workouts that I have gone through entire containers of are: Cellucor C4, MusclePharm Assault, ON AmiN.O. Energy, BPI 1.M.R., Optimum Platinum PRE-, USPlabs Jack3d (original), iForce Nutrition HemaVol, Gaspari Nutrition SuperPump MAX, Gaspari Nutrition SuperPump 250, Controlled Labs White Flood Reborn, Controlled Labs White Flood (original), ThermoLife Pump-Bol , and USPlabs JACK3D micro. The pre-workouts that I have used samples of are: BSN N.O.-Xplode, BPI 1.M.R Vortex, Cobra Labs The Curse, Dymatize Xpand, Betancourt Nutrition Bullnox Androrush, BPI Sports PUMP-HD , Universal Nutrition Animal Pump, Nutrex HEMO-RAGE Black Ultra Concentrate, S.A.N. Fierce Domination, Gamma Labs G FUEL, and probably a half-dozen of unpopular brands that I cannot recall. I do not claim to be an expert, these lists are simply to let you know what I am comparing Pump Extrem against. Coming into this promo, my two favorite pre-workouts were ProMera Sports Pump Extrem and Driven Sports Craze.

BETA-CRET SCORES

Taste – 8 out of 10

Solubility – 9.5 out of 10

Focus – 7 out of 10

Longevity – 8 out of 10

Pump – 7.5 out of 10

Energy – 9.5 out of 10

Overall – 8.5 out of 10

Quite tasty. I used the lemon-lime flavor. Dissolved fantastically. "Focus" is tough to judge, the only PreWO that I felt truly assisted in that department is Craze. No crash experienced with Beta-Cret. Not a noticeable pump increase, like Pump Extrem, but still experienced some great pumps during this log. Energy and recovery are the strong suits of Beta-Cret. Would use again.

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PROGRESS

Back Progress

​Alternating Set
Pull-Ups [4 SETS]
12/10/8/6 [REPS] (100 lbs. assist) ---> 14/14/13/13
One-Arm Dumbbell Row [4 SETS]
12/12/8/8 [REPS] ---> 12/10/8/8
35/40/50/50 lbs. [WEIGHT] ---> 50/60/65/70 lbs.
Two-Arm Machine Row [4 SETS]
10/10/10/10 [REPS] ---> 10/10/10/10
150/170/170/150 lbs. [WEIGHT] ---> 170/170/190/190 lbs.

​Alternating Set
Close-Grip Pulldown [3 SETS]
12/12/12 [REPS] ---> 12/12/12
70/80/80 lbs. [WEIGHT] ---> 100/110/110 lbs.
Seated Cable Row (Double Drop Set on Each Set) [3 SETS]
12/12/12 [REPS] ---> 12-12-12 / 12-12-12 / 12-12-12
70/70/70 lbs. [WEIGHT] ---> 70-50-30 / 70-50-30 / 70-50-30 lbs.
Dumbbell Shrug [4 SETS] (15-Second Hold on Last Rep)
12/12/12/12 [REPS] ---> 12/12/12/12
55/55/55/55 lbs. [WEIGHT] ---> 60/65/65/70 lbs.

​Super Set
Rope Pullover [3 SETS]
15/15/15 [REPS] ---> 15/15/15
40/50/50 lbs. [WEIGHT] ---> 60/70/70 lbs.
Rope High Row [3 SETS]
15/15/15 [REPS] ---> 15/15/15
70/70/70 lbs. [WEIGHT] ---> 80/80/90 lbs.

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Chest Progress

​Alternating Set
Incline Smith Bench Press [4 SETS]
12/10/8/6 [REPS] ---> 12/10/8/6
105/125/135/155 lbs. [WEIGHT] ---> 125/155/175/195 lbs.
Flat Bench Dumbbell Press [4 SETS]
12/12/12/12 [REPS] ---> 12/12/12/12
55/55/55/50 lbs. [WEIGHT] ---> 55/60/70/70 lbs.

​Alternating Set
Alternating Incline Dumbbell Press (Start With Arms Extended) [4 SETS]
10/10/12/12 [REPS] ---> 12/12/12/12
35/35/30/30 lbs. [WEIGHT] ---> 35/35/35/35 lbs.
Flat Bench Dumbbell Fly [3 SETS]
12/12/12 [REPS] ---> 12/12/12
15/15/20 lbs. [WEIGHT] ---> 20/25/30 lbs.

​Super Set
Cable Crossover [3 SETS]
15/15/15 [REPS] ---> 15/15/15
30/30/30 lbs. [WEIGHT] ---> 30/40/30 lbs.
Dips [3 SETS]
7/8/9 [REPS] (100 lbs. assist) ---> 13/13/12

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Shoulder Progress

Alternating Set
Machine Overhead Press [4 SETS]
12/10/10/8 [REPS] ---> 12/10/10/8
80/100/100/120 lbs. [WEIGHT] ---> 80/120/140/140 lbs.
Standing Side Lateral Raises (Double Drop Set on Each Set) [4 SETS]
12-10-8 / 12-10-8 / 12-10-10 / 12-9-8 [REPS] ---> 12-12-12 / 12-12-12 / 12-12-12 / 12-12-12
15-10-5 / 15-10-5 / 15-10-5 / 15-10-5 lbs. [WEIGHT] ---> 15-10-05 / 15-10-05 / 15-10-05 / 15-10-05 lbs.

Alternating Set
Reverse Fly Machine [4 SETS]
12/12/12/12 [REPS] ---> 12/12/12/12
80/90/90/90 lbs. [WEIGHT] ---> 110/110/110/110 lbs.
Seated Dumbbell Shoulder Press [3 SETS]
10/10/9 [REPS] ---> 10/10/10
45/50/45 lbs. [WEIGHT] ---> 50/55/60 lbs.

Alternating Set
Bent-Over Lateral Raise [4 SETS]
10/10/10/10 [REPS] ---> 10/10/10/10
20/20/20/20 lbs. [WEIGHT] ---> 25/20/25/20 lbs.
One-Arm Cable Side Lateral Raise [3 SETS]
12/10/10 [REPS] ---> 17/15/15
10/10/10 lbs. [WEIGHT] ---> 10/10/10 lbs.

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Leg Progress


Alternating Set
Leg Extension [4 SETS]
20/25/25/25 [REPS] ---> 25/25/25/25
80/70/60/60 lbs. [WEIGHT] ---> 70/70/80/80 lbs.
Leg Curl [4 SETS]
12/12/12/12 [REPS] ---> 12/12/12/12
60/80/100/120 lbs. [WEIGHT] ---> 80/100/120/140 lbs.
Seated Calf Extension [4 SETS]
40/50/50/50 [REPS] ---> 50/50/50/50
80/50/50/55 lbs. [WEIGHT] ---> 70/70/80/80 lbs.

Super Set
Machine Leg Press [3 SETS]
50/50/50 [REPS] ---> 50/50/50
110/110/110 lbs. [WEIGHT] ---> 110/110/120 lbs.
Dumbbell Weighted Walking Lunges [3 SETS]
20/20/20 [REPS] ---> 20/20/20
20/20/10 lbs. [WEIGHT] ---> 20/20/20 lbs.

Alternating Set
Smith Machine Romanian Deadlifts [4 SETS]
12/12/12/0 [REPS] ---> 12/12/12/12
125/125/125/0 lbs. [WEIGHT] ---> 125/155/155/165 lbs.
Standing Calf Raise [4 SETS]
40/45/0/0 [REPS] ---> 50/50/45/45

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Thank you very much to everyone for following along! It has been a blast!

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Now that the Prove Your Progress log is complete, I need to return my focus to CUTTING!! Happy to have basketball back in my life to assist with the cut... I'll continue to update everyone here.

Great job from what I can see here. Some awesome progress, hard work and delicious looking meals!

Thank you very much, BenBlue!!!

[bbowsh54]

Last Week's Summary:

Monday 09/29
Pull-Ups - 4 Sets to Failure
One-Arm Dumbbell Row - 4 Sets X 12, 10, 8, 8 Reps
Two-Arm Row Machine - 4 X 10
DB Shrugs - 4 X 12 (15-Second Hold on the Last Rep of Each Set)
Close-Grip Pulldown - 3 X 12
Cable Row - 3 X 12
Rope Pullovers - 3 X 15
Rope High Row - 3 X 15

Tuesday 09/30
Incline Smith Bench Press - 4 Sets by 12, 10, 8, 6 Reps
Flat Bench Dumbbell Press - 4 Sets X 12
Alternating Incline Dumbbell Press - 4 X 12 (Start with Arms Extended)
Flat Bench DB Fly - 3 X 12
Cable Crossover - 3 X 15 Reps
Dips - 3 Sets to Failure
Night - Double-header of Men's Softball, subbing on my co-worker's team. Won both games. Got to try some new positions.

Wednesday 10/01
Machine Preacher Curl - 4 X 12 Reps
Standing Barbell Curl - 4 X 12 Reps
Dumbbell Curl - 4 X 12 Reps
Rope Pushdown - 4 X 12 Reps
Rope Overhead Triceps Extension - 4 X 12 Reps
Triceps Dips - 4 Sets to Failure
Night - Played a single softball game, subbing for the same team as Tuesday. Lost a close game. Wasn't a fan, as I would have rather played basketball. Looking forward to basketball this coming Wednesday night.

Friday 10/03
Seated Calf Extension - 4 X 50 Reps
Leg Extension - 4 x 25 Reps
Leg Curls - 4 X 12 Reps
Machine Leg Press - 4 X 50
Dumbbell Weighted Walking Lunges - 40 Steps
Smith Romanian Deadlifts - 4 X 12 Reps
Standing Calf Raise - 4 X 45 Reps
Standing Barbell Shoulder Press - 5 X 14 Reps
Standing Side Dumbbell Raises - 3 X 10 Reps
Notes - I was unable to lift on Thursday due to meeting at work. So, you'll note I threw in a few shoulder lifts to my Leg Day.

Went camping all weekend. Got a little work in carrying/moving tree trunks and branches, as well as climbing up rock banks.


Today, Monday 10/06
Pull-Ups - 4 Sets to Failure
One-Arm Dumbbell Row - 4 Sets X 12, 10, 8, 8 Reps
Two-Arm Row Machine - 4 X 10
DB Shrugs - 4 X 12 (15-Second Hold on the Last Rep of Each Set)
Close-Grip Pulldown - 3 X 12
Cable Row - 3 X 12
Rope Pullovers - 3 X 15
Rope High Row - 3 X 15

As you can tell, I'm taking a break from documenting every single detail for my log. I'm still using the samesupplementation that I was on during the end of the Prove Your Progress Log, except I am taking a break from pre-workouts. I'll keep everyone posted! Thank you very much for the support.