ProMera Sports - Reinforced Recovery Partnered Log: Every BEAUTY Can Also Be A BEAST!

[didiSMALLZ]

Just completed StrongLifts 5x5 for about 6 weeks. Yes I should be continuing on until I keep failing and then switch to MadCow... But I'm steering the wheel in a different direction for now.

My split for the next 6-8 weeks will consist of an upper/lower split of 4 days a week. I've always wanted to really progress will calisthenics-type exercises, and it's actually pretty sad that I could bench and OHP a good amount of weight but can't even do more than 1-2 pull-ups. So, here is my split for the remainder of this log (thanks for users from reddit for the BEGINNER calisthenics routine):


*Tuesday*
Squat 4x5
Deadlift 4x10


*Wednesday*
Warm-up
Dynamic stretches

• 5-10 wall extensions
• 5-10 band dislocations
• 5-10 cat-camels
• 5-10 front and side leg swings
• As many reps as I want, wrist mobility exercises

Bodyline Work

• 10-60 sec Plank
• 10-60 sec Side Plank (both sides)
• 10-60 sec Reverse Plank
• 10-60 sec Hollow
• 10-60 sec Arch

Skill Work
Handstand progression (5-10 minutes)
Support practice (2-3 minutes)
Strength Work
Superset #1

• Pull-up progression
• Dipping progression

Superset #2

• Squat progression
• L-Sit progression

Superset #3

• Push-up progression
• Rowing progression

*Thursday*
Deadlift 4x5
Squat 4x10


*Friday*
Same as Wednesday


As for supplements, I will be taking PEAK400 (blue raspberry) and GlutaBlast (mandarin)!

[didiSMALLZ]

Squats & Deadlifts - Thursday 10/23/14

Supplements
None


Deadlift
8x45LB
5x95LB
5x115LB
3x135LB
3x155LB
5x175LB
5x175LB
5x175LB
5x175LB


Squat
5x45LB
10x65LB
10x75LB
10x75LB
10x75LB


Notes

• It's amazes me how I could squat 5x5 at 145LB just two weeks ago but when I bump up the reps from 5 to 10, I get so extremely fatigued. Gotta train those Type 1 fibers!

[didiSMALLZ]

Calisthenics - Friday 10/24/14

Supplements
None


Handstand Progression
8 minutes of wall handstands:
(6 sets)
00:00:30
00:00:30
00:00:30
00:00:30
00:00:30
00:00:30


Hanging Practice
5 minutes:
Passive hang
Active hang
Side-to-side stationary hang (video down below)



Superset #1
Pull-up Progression

• 8 pull-up negatives
• 8 pull-up negatives
• 8 pull-up negatives

Dipping Progression

• 5 bodyweight dips
• 5 bodyweight dips
• 5 bodyweight dips

Superset #2
Squat Progression

• 5 pistol squats (each side)
• 5 pistol squats (each side)
• 5 pistol squats (each side)

L-Sit Progression

• 30 second foot-supported L-sit
• 30 second foot-supported L-sit
• 30 second foot-supported L-sit

Superset #3
Push-Up Progression

• 8 push-ups
• 8 push-ups
• 8 push-ups

Row Progression

• 5 incline rows
• 5 incline rows
• 5 incline rows

Notes

• My entire back and butt is so sore from yesterday. Pushed through my workout today though!
• Still waiting on my ProMera Sports products...

[yakuzastyle]

Notes

• My entire back and butt is so sore from yesterday. Pushed through my workout today though!
• Still waiting on my ProMera Sports products...

NO PIC, NO CARE



your goodie package should be coming soooon

[jwtiger69]

Subbed! Great start.....

[didiSMALLZ]

NO PIC, NO CARE



your goodie package should be coming soooon

Lol I'll take a pic tomorrow then !
And yay, I'm patiently waiting...

[didiSMALLZ]

Subbed! Great start.....

Ty for the sub!

[didiSMALLZ]

Squats & Deadlifts - Tuesday 10/28/14

Supplements
3/4 scoop C4


Squats
8x45LB
5x65LB
5x85LB
3x105LB
5x125LB
5x125LB
5x125LB
5x125LB


Deadlift
10x45LB
10x95LB
10x95LB
10x95LB
10x95LB


Notes

• Bareeely made that 4x5 on squats!
• Those deadlifts felt like cardio man.

[jwtiger69]

Squats & Deadlifts - Tuesday 10/28/14

Supplements
3/4 scoop C4


Squats
8x45LB
5x65LB
5x85LB
3x105LB
5x125LB
5x125LB
5x125LB
5x125LB


Deadlift
10x45LB
10x95LB
10x95LB
10x95LB
10x95LB


Notes

• Bareeely made that 4x5 on squats!
• Those deadlifts felt like cardio man.

Solid work! Deads take a lot out of me too.

[didiSMALLZ]

Calisthenics - Wednesday 10/29/14

Supplements
None


Handstand Progression
10 minutes span of wall handstands:
(6 sets)
00:00:30
00:00:30
00:00:30
00:00:30
00:00:30
00:00:30


Hanging Practice
Passive Hang (GOAL: 3 minutes in as few sets as possible)

• 00:00:40
• 00:00:40
• 00:00:30
• 00:00:30
• 00:00:20
• 00:00:20

Active Hang (GOAL: 3 sets of 6-12 reps with 3 sec pause at the top)

• 6 reps
• 6 reps
• 6 reps

Side-to-Side Stationary Swing (GOAL: 3 sets of 30 sec)

• 00:00:15
• 00:00:15
• 00:00:15

Superset #1
Pull-up Progression

• 6 pull-ups with one foot on a bench
• 6 pull-ups with one foot on a bench
• 6 pull-ups with one foot on a bench

Dipping Progression

• 5 bodyweight dips
• 5 bodyweight dips
• 5 bodyweight dips

Superset #2
Squat Progression: BB Glute Bridge

• 8x45LB
• 8x45LB
• 8x45LB

L-Sit Progression

• 40 second foot-supported L-sit
• 40 second foot-supported L-sit
• 40 second foot-supported L-sit

Superset #3
Push-Up Progression

• 8 push-ups
• 8 push-ups
• 8 push-ups

Row Progression

• 5 incline rows
• 5 incline rows
• 5 incline rows

Notes

• I'm determined to be strong relative to my body weight and size. Calisthenics progression is different mentally, there's no concrete number (like LB or KG) as in lifting real weight) so I just gotta believe that I'm getting stronger myself...
• This workout took a whopping 2 HOURS! I definitely slowed down with the handstands and hanging work. I think I pulled my pec minor when I started swinging sideways, which kind of screwed me up for pull-ups but hey, I still got through it.
• So I realized that there's not much you can do for legs with regards to calisthenics. I can already perform the one-legged squat. I decided to substitute the barbell glute bridge for the squatting progression today. I may switch back and forth between the glute bridge and one-legged squat. Any other suggestions for working legs through calisthenics?

[yakuzastyle]

any word on your partner?

[didiSMALLZ]

any word on your partner?

I gave her the link to this thread, says she'll start logging once her supps arrive.

[didiSMALLZ]

Squats & Deadlifts - Thursday 10/30/14

Supplements
3/4 scoop C4
1 scoop Con-Cret
3/4 scoop GLUTA BLAST
1 scoop Amino-Tren


Deadlift
8x45LB
5x95LB
5x115LB
3x135LB
3x155LB
5x175LB
5x175LB
5x175LB
5x175LB


Squat
5x45LB
5x65LB
10x75LB
10x75LB
10x75LB
10x75LB


Notes

• I decided that I'll hit my PR weight once more on squats/deadlifts before I increase the weight again.

[ememmcfly]

Oops, I posted in the wrong thread ... so here we go again.

Sorry I missed all your posts so far didi!! I subbed the wrong thread, thought you were waiting for your stuff to start logging. Now I'm even more stoked to get to the gym tomorrow!



Look what I got in the mail today! So excited to start logging with didi and want to thank everyone at ProMera for lettings have this opportunity!

Today is a rest day, but I wanted to post because I was excited to get the recovery stack in the mail. I'm currently running SS but have taken the last ~ week off so this couldn't have shown up at a better time. I'm heading to the gym tomorrow and will be stoked to try it out. In addition to SS (3x/week) I will be doing 2-3 sessions of military PT consisting of running and various calisthenics. I'm excited to try a recovery stack to help me accommodate my desires to lift, and my requirement to attend/run the military PT sessions I have to each week!

any word on your partner?

Hey Yak! I'm alive! I subbed the wrong thread and didn't think Didi had started yet. I'm now ready to start rockin' it! Sorry for the delay!

[RyouBakua]

NO PIC, NO CARE

lulz


looking forward to this log

[kylemnhn]

All subbed in and ready to go

[ememmcfly]

Fasted Cardio - 10/31/14

So today I decided to get up a bit early and go for a run. I started it with a scoop of Gluta Blast. I was planning to include this in my lifting log from tonight, but couldn't wait to post about it. First off... the taste is amazing! I've heard others compare the flavor (mandarin) to orange soda, but to me it tasted just like an orange popsicle. YUM! It mixed so quickly, I don't know that I even needed to shake it. I felt great during my run much more hydrated and ready to go than normal fasted cardio for me.

Run:
400 m warm up jog
Dynamic Stretching (running in place, high knees, arm circles)
1.5 mi / 13:30 (Running for PT test time, would like to reduce!)
400 m walk cool down
Static Stretching

I'm a picture taker. Here's the Gluta Blast mixed soooo well!!

[didiSMALLZ]

Fasted Cardio - 10/31/14

So today I decided to get up a bit early and go for a run. I started it with a scoop of Gluta Blast. I was planning to include this in my lifting log from tonight, but couldn't wait to post about it. First off... the taste is amazing! I've heard others compare the flavor (mandarin) to orange soda, but to me it tasted just like an orange popsicle. YUM! It mixed so quickly, I don't know that I even needed to shake it. I felt great during my run much more hydrated and ready to go than normal fasted cardio for me.

Run:
400 m warm up jog
Dynamic Stretching (running in place, high knees, arm circles)
1.5 mi / 13:30 (Running for PT test time, would like to reduce!)
400 m walk cool down
Static Stretching

I'm a picture taker. Here's the Gluta Blast mixed soooo well!!

Haha I couldn't figure out what you were holding at first, then I realized it's the bottom of a bottle

[didiSMALLZ]

Calisthenics - Friday 10/31/14

Supplements
1 scoop Con-Cret
1 scoop GLUTA BLAST


Handstand Progression
10 minutes span of wall handstands:
(6 sets)
00:00:30
00:00:30
00:00:30
00:00:30
00:00:30
00:00:30


Hanging Practice
Passive Hang (GOAL: 3 minutes in as few sets as possible)

• 00:00:45
• 00:00:45
• 00:00:35
• 00:00:35
• 00:00:20

Active Hang (GOAL: 3 sets of 6-12 reps with 3 sec pause at the top)

• 7 reps
• 7 reps
• 7 reps

Side-to-Side Stationary Swing (GOAL: 3 sets of 30 sec)

• 00:00:15
• 00:00:15
• 00:00:15

Superset #1
Pull-up Progression

• 8 pull-ups with one foot on a bench
• 8 pull-ups with one foot on a bench
• 8 pull-ups with one foot on a bench

Dipping Progression

• 6 bodyweight dips
• 6 bodyweight dips
• 6 bodyweight dips

Superset #2
Squat Progression: BB Glute Bridge

• 8x50LB
• 8x50LB
• 8x50LB

L-Sit Progression

• 10 second one-leg foot-supported L-sit
• 10 second one-leg foot-supported L-sit
• 10 second one-leg foot-supported L-sit

Superset #3
Push-Up Progression

• 3 diamond push-ups
• 3 diamond push-ups
• 3 diamond push-ups

Row Progression

• 6 incline rows
• 6 incline rows
• 6 incline rows

Notes

• For the side-to-side stationary swing, I've only been swinging, not at the point of being about to let go of one of my hands yet.
• The GLUTA BLAST mandarin tastes exactly like orange soda. The instant I took my first sip, I got flashbacks on Kel sipping on his 2L bottle of orange soda hahaha. YUM!

[ememmcfly]

Good work Didi! I love the mandarin! I got blue raspberry for the amino tren, going to try it today. Lol @ Kel flashbacks.

I bet those hangs will help your grip strength!

[ememmcfly]

Leg Day - 11/1/14

Since I've been out of the weight room for a week, I wasn't sure what I wanted to do today. SS is getting boring, and I went without my workout partner today (my wonderful husband). Started out squatting and went from there. (Weights are in lbs)


Supps:
1 scoop Amino-Tren
1 scoop C4 (I have a high stim tolerance, replaced 1 scoop C4 w/Amino-Tren)
1 scoop Gluta Blast intra (I had a half scoop when I woke up couple hrs before workout)

Low Bar Squats:
45 1x10
75 3x5
95 3x5
115 3x5

Straight Leg Dead Lifts:
60 3x5
70 3x5
80 3x5

Linear Leg Press:
193 3x5
243 3x5
283 3x5

Walking Lunges (Dumbbells)
20 (x2) 2 ~ 30 ft walks
Not sure how far, but I counted the second walk, and it was 10+ each leg.

Calf Raises:
115 3x10

Notes:
- I don't usually lift fasted, but did today. I felt better than I normally do if I lift fasted. I didn't feel like I hadn't eaten. I felt energized. HYDRATED! And ready to go. Also, wasn't starving after.
- Amino-Tren replaced my second scoop of my normal PWO well. Didn't even miss it, think I'll replace both scoops next time.
- I didn't like the blue raspberry as much as the mandarin. It mixed well and had good taste, I think I'm just partial to the orange popsicle taste. Would be nice also to mix them together.
- Loved the Gluta-Blast during my workout. Usually just sip water, but having something with a bit of a taste was a nice change. The mandarin is super refreshing.

Picture for today... a fun one of me trying on the vampire fangs I bought for my daughter for Halloween. They didn't work on her newly incoming permanent teeth though.

[yakuzastyle]

looking good, ladies.


only if ProMera brought back orange creme...

[kylemnhn]

Leg Day - 11/1/14

Since I've been out of the weight room for a week, I wasn't sure what I wanted to do today. SS is getting boring, and I went without my workout partner today (my wonderful husband). Started out squatting and went from there. (Weights are in lbs)


Supps:
1 scoop Amino-Tren
1 scoop C4 (I have a high stim tolerance, replaced 1 scoop C4 w/Amino-Tren)
1 scoop Gluta Blast intra (I had a half scoop when I woke up couple hrs before workout)

Low Bar Squats:
45 1x10
75 3x5
95 3x5
115 3x5

Straight Leg Dead Lifts:
60 3x5
70 3x5
80 3x5

Linear Leg Press:
193 3x5
243 3x5
283 3x5

Walking Lunges (Dumbbells)
20 (x2) 2 ~ 30 ft walks
Not sure how far, but I counted the second walk, and it was 10+ each leg.

Calf Raises:
115 3x10

Notes:
- I don't usually lift fasted, but did today. I felt better than I normally do if I lift fasted. I didn't feel like I hadn't eaten. I felt energized. HYDRATED! And ready to go. Also, wasn't starving after.
- Amino-Tren replaced my second scoop of my normal PWO well. Didn't even miss it, think I'll replace both scoops next time.
- I didn't like the blue raspberry as much as the mandarin. It mixed well and had good taste, I think I'm just partial to the orange popsicle taste. Would be nice also to mix them together.
- Loved the Gluta-Blast during my workout. Usually just sip water, but having something with a bit of a taste was a nice change. The mandarin is super refreshing.

Picture for today... a fun one of me trying on the vampire fangs I bought for my daughter for Halloween. They didn't work on her newly incoming permanent teeth though.

Awesome im glad you are liking the products and yea the mandarin is a great flavor for sure!

looking good, ladies.


only if ProMera brought back orange creme...

I know yak only if .. unfortunately we aren't as far as i am aware

[ememmcfly]

Chest/Tris - 11/3/14

At the urging of my husband, and the delight of having a leg day Saturday... I'm ditching starting strength and going back to my 3 day split. Legs/Shoulders - Chest/Tris - Back/Bis. I'm still going to be rocking out the heavy compounds, but throwing in some iso/accessory work for fun. I just needed to get curls back in my life. Will probably go light on deads Wednesday because I have my AF PT test Friday morning, but after that... skies the limit. My legs feel good, and I felt very pumped for the gym tonight even though I was up from 2 am on with my toddler.

Supps:
1 scoop Amino-Tren
1 scoop C4
1 scoop Gluta Blast with breakfast and before bed last night

Flat BB Bench
45 1x10
60 3x5
70 3x3
80 3x5

Incline BB Bench:
60 3x5
65 3x5* PR

Decline BB Bench:
80 3x5* PR

DB Skull Crushers
30 3x8-10

Tricep Rope Pushdown/Bar Pull Down:
Superset/27.5 3x8-10

Finished with 3 sets of pushups to failure. Didn't count, but beat my husband! Boom!

Notes:
- I haven't done anything but the main compounds (Bench, Squat, Deads, OHP) in almost 2 months so I wasn't sure where I was at weight-wise for some of my stuff, so was kind of winging it today. Was planning to go light this week, but have been feeling good so stuck with weight that felt heavy but didn't kill me.
- I really like having the Gluta-Blast before bed/in the morning. It really does make me feel more hydrated and is a nice change to water water water all the time.
- Forgot to go with two scoops of Amino-Tren today, but will on Wednesday.

[yakuzastyle]

always a good thing when your hitting PR's.

AWESOME!

[ememmcfly]

always a good thing when your hitting PR's.

AWESOME!

Thanks, yak! Wasn't planning to hit and bests this week with my fitness test coming up, but everything was feeling great once I started lifting. Tomorrow's back and bis, can't wait to rock out some deadlifts and then kill my PT test Friday morning!

[kylemnhn]

Chest/Tris - 11/3/14

At the urging of my husband, and the delight of having a leg day Saturday... I'm ditching starting strength and going back to my 3 day split. Legs/Shoulders - Chest/Tris - Back/Bis. I'm still going to be rocking out the heavy compounds, but throwing in some iso/accessory work for fun. I just needed to get curls back in my life. Will probably go light on deads Wednesday because I have my AF PT test Friday morning, but after that... skies the limit. My legs feel good, and I felt very pumped for the gym tonight even though I was up from 2 am on with my toddler.

Supps:
1 scoop Amino-Tren
1 scoop C4
1 scoop Gluta Blast with breakfast and before bed last night

Flat BB Bench
45 1x10
60 3x5
70 3x3
80 3x5

Incline BB Bench:
60 3x5
65 3x5* PR

Decline BB Bench:
80 3x5* PR

DB Skull Crushers
30 3x8-10

Tricep Rope Pushdown/Bar Pull Down:
Superset/27.5 3x8-10

Finished with 3 sets of pushups to failure. Didn't count, but beat my husband! Boom!

Notes:
- I haven't done anything but the main compounds (Bench, Squat, Deads, OHP) in almost 2 months so I wasn't sure where I was at weight-wise for some of my stuff, so was kind of winging it today. Was planning to go light this week, but have been feeling good so stuck with weight that felt heavy but didn't kill me.
- I really like having the Gluta-Blast before bed/in the morning. It really does make me feel more hydrated and is a nice change to water water water all the time.
- Forgot to go with two scoops of Amino-Tren today, but will on Wednesday.

Look at you hitting those PR's keep killing it looking forward to this killer log

[jwtiger69]

Chest/Tris - 11/3/14

At the urging of my husband, and the delight of having a leg day Saturday... I'm ditching starting strength and going back to my 3 day split. Legs/Shoulders - Chest/Tris - Back/Bis. I'm still going to be rocking out the heavy compounds, but throwing in some iso/accessory work for fun. I just needed to get curls back in my life. Will probably go light on deads Wednesday because I have my AF PT test Friday morning, but after that... skies the limit. My legs feel good, and I felt very pumped for the gym tonight even though I was up from 2 am on with my toddler.

Supps:
1 scoop Amino-Tren
1 scoop C4
1 scoop Gluta Blast with breakfast and before bed last night

Flat BB Bench
45 1x10
60 3x5
70 3x3
80 3x5

Incline BB Bench:
60 3x5
65 3x5* PR

Decline BB Bench:
80 3x5* PR

DB Skull Crushers
30 3x8-10

Tricep Rope Pushdown/Bar Pull Down:
Superset/27.5 3x8-10

Finished with 3 sets of pushups to failure. Didn't count, but beat my husband! Boom!

Notes:
- I haven't done anything but the main compounds (Bench, Squat, Deads, OHP) in almost 2 months so I wasn't sure where I was at weight-wise for some of my stuff, so was kind of winging it today. Was planning to go light this week, but have been feeling good so stuck with weight that felt heavy but didn't kill me.
- I really like having the Gluta-Blast before bed/in the morning. It really does make me feel more hydrated and is a nice change to water water water all the time.
- Forgot to go with two scoops of Amino-Tren today, but will on Wednesday.

Congrats on those prs! Also you beat your husband....

[kylemnhn]

Thanks, yak! Wasn't planning to hit and bests this week with my fitness test coming up, but everything was feeling great once I started lifting. Tomorrow's back and bis, can't wait to rock out some deadlifts and then kill my PT test Friday morning!

the best time and feeling to hit Pr's is when you didn't plan on it.

[ememmcfly]

Back/Bis & AF PT - 11/5/14

Kept it light today at the gym. Had Air Force PT in the morning, and have my official PT test on Friday. Didn't want to kill myself. Need something left in the tank for Friday, shooting for a score better than my last test. But I'll celebrate my test completion with a heavy squat day Friday afternoon. I'm excited.

Supps:
1 scoop Gluta-Blast before PT
Gym:
1 scoop Amino-Tren
1 scoop C4
1 scoop Gluta-Blast intra

Air Force PT:
We warmed up with 20 secs exercise 10 sec rest:
Jumping Jacks
High Knee Run In Place
Butt Kickers
Air Squats
Pushups
Sit Ups
Burpees
--Wash, rinse repeat a few times.

Then we paired up, and while one person ran a 1/4 mile the other did Situps/Pushups/Air Squats. If I counted right I ran a mile or 1.25. I skipped most of the push-ups, was a bit sore from Monday, and again don't want to kill myself before Friday. I can't even count the # of air squats I did...

GYM!
Deadlifts
95 3x5
115 3x3
135 3x5 - This was my warm-up weight for my last deadlift day, lol... but again just wanted to keep it light and easy

Weighted hyper extensions
25 3x10

Dumbbell Rows:
25 3x10

EZ Bar Curls:
30 3x10

Seated Cable Row:
60 3x10

Notes:
- Third time trying Gluta-Blast pre-fasted workout... I really love it. This is going to be my go to before any fasted exercise/training. I hate eating when I first wake up, but this is perfect to keep me going without hunger pangs killing me!
- I have noticed DOMS are barely noticeable compared to what they usually are when lifting after taking a week or so off, so that's definitely a plus!
- The Blue Raspberry has grown on me... it gets kind of frothy when I shake it up, but if I let it sit a minute it's good.
- Did I mention I can't wait to take my PT test Friday so I can stop worrying about it and really start moving weight in the gym!?! Because that's what's up. I warned my husband.... beast mode Emily starts Friday afternoon!! lol

And a picture for the day...



My baby back... work in progress.