Mkretz colors up his bulk with controlled labs purple wraath and blue gene

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    Mkretz colors up his bulk with controlled labs purple wraath and blue gene


    First off HUGE Thanks to one of my favorite companies, controlled labs for a chance to lo two great products.

    for those of you that don't know, purple wraath is a pre/intraworkout that includes BCAAs and EAAs as well as citrulline malate, beta alanine and betaine, all of which are great for pre and during a workout. I have used purple wraath and the past and have loved it and had great results with it o I am lookin forward to nothin less.

    Blue Gene is more f an anabolic product and growth hormone igniter. I have tried other gh boosters in the past including hgh pro, and powefull but have never really used a anablic actiator type product so I am very interested in this product and if it is like basically all other controlled labs products im sure i'll love it.

    My training style will be 1 explosive or power movement at the beginning of each workout followed by other exercises in the 8-15 rep rane focusing on slow negatives with explosive contractions and constant tension on the target muscle with lots of squeezing to really exhaust the muscle. MY split will be chest/tris, back/bis, shoulders/traps, arms, legs, with abs and calves every other day. I am taking a summer class so I tend to do my studyin while on the eliptical because i will fall aleep if i sit down to do it lol so my "cardio" is usually pretty high (some day i dont study), but I will try to counteract that with extra calories.


    nutrition- I am following the lean gains eating stlye where you try to fast for 16 hours and eat for 8......with the way my scheule is I end up eatin most of my calories in a bout a 3-4 hour window with basically one big meal sometimes. Calories vary from about 3600-4100 on weight training days, depending on cardio. ( i also tend to ride my bike around alot instead of driving when I can) On off days I shoot for 2400-2600 depending on activity, sometimes will even go as high as 3000

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    I took 5 blue gene before my leg workout yest. just like the directions say, adn took 1.5 scoop of purple wraath pre/intra workout with another .5 scoop after..........I had a shaky workout, my mind was all over, however I feel like I still did a decent job. After leg workouts I am usually EXTREMELY sore and very sore for days......today I am sore but not even close to as sore as normal, this really amazed me becuase recovery i usually my biggest issue. Also my nutrition was not great yet, i had a party and really only ate a bunch of chicken finer pizza, some cottage cheese, and sum chicken sausae, and my recovery was still great! So so far im loving this stack althouh it has only been a day lol. I will try to write down my entire workout as much as possible but right now I do not relaly have the time, sorry, it is a busy week for me this week ..........

    today I took 5 blue gene midday since it was an off day.... calories are only at 2200 today becuase i was up late and goin to bed early with no workout........tomorrow will be a very busy day and a workout day so i will probably be somewhere around 4000 calories! lookin forward to a reat chest/tris workout now that im fresh! :-)
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    I'm on board!!!!
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    Interested how the blue gene made you feel. You can usually feel it's clean, jitter-less energy from the first dose.
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    Quote Originally Posted by RenegadeRows View Post
    Interested how the blue gene made you feel. You can usually feel it's clean, jitter-less energy from the first dose.
    i did not know it was an energy product, interesting.....
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    I'm in here. Interested to see how it pans out so I know what I'm in for
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    Took my blue gene about 40 min before my workout today and used about 1.5 scoops of purple wraath pre/intra, with another .5 scoops post.

    btw purple wraath tate amazing lol....it is purple lemondade flavor, i had the grape in the past and i am a sucker for grape so i did like that better but they are both delish!

    I did chest/tris today - tarted off a little shake due to some issues on my mind....about half way through the workout my mind cleared and was able to focus better on my workout.

    started off the workout wiht banded bench as my power movement for sets of 6 and a few sets of 3.

    then did a plyo type pres on the smith machine to build eplosiveness, etting the bar o up as high as i could pre it.

    then went into hypertrophy work, workin in the 8-15 rep range. I did......

    incline db bench, dips, db pres w/twist, machine flys, db flys ss pullovers, rev grip smith pre, guiotinne smith press, db overhead ext, tricep ext machine, dip machine ss cg pushups, rev grip pushdown ss reg pushdown....I also then did about 125 rep of revere crnche on a decline bench relaly focuin on contration, took me about 6 or 7 sets.

    I forot a pen to write down my weights that is why I did not put them down. I will try to put them down in the future. Overall reat enery, too early to comment on much else, will let u know hwo recovery is tomorrow!.....tomorrow will be back/bis/calves
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    today's workout was back/bis......much better focus today, had energy throuhout a very long workout....also ot a coment from a friend at the ym that i was lookin good, so that felt good.

    rev banded rack pulls

    275x8
    295x8
    305x8
    325x8
    345x6
    245x15
    245x15

    rev band bent over row

    135x12 strict
    135x10+2 strict
    135x10+2 strict
    185x15 loose form
    225x15 looe form
    245x12 bad form lol

    1 arm db row

    45x15
    60x12
    80x10 ok reps
    90x10 drop 60x15 drop 45x15

    tbar row using 25 lb plates for greater ROM

    75x12 all reps uper strict
    75x12+3
    85x10
    85x10 drop 75x10 drop 60x 15+10

    rev rip banded hammer strenth pull down

    20x12 strict
    20x12
    20x12
    30x8+4
    no band 90x12 drop 70x15 drop 50x25

    banded front pulldown

    40x12
    40x12
    40x12
    no band 85x8 drop 70x10

    chest supported row 3 sets drop on last set

    str8 arm pulldown 40 x 15 x 3 upersetted with alt 1 arm lat pulldown 50x12x3

    rev preacher barbell curl

    40x4 x 5 sets 10 sec rest
    30x10x3

    twist curl

    15x15
    20x12
    25x10 drop 15x15

    lying cable curl

    40x12x3

    high cable curl 3 sets 10-15

    few neative one arm preacher machine sets for 5 reps
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    A whole heck of a lot of volume in that workout! Good idea about the smaller diameter plates for T-Bar row for great ROM... can't believe I never thought of that! Next time ! Nice work!
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    In on this!
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    Quote Originally Posted by jumpshot903 View Post
    In on this!
    GREAT!
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    tday was an "off" day, but still got some cadio and abs in as well as ridin my bike around and wrked all day..because f this I still kept cals at approx. 3000.

    took blue gene befre my ab workout and was extremely focused throughout, Als drank purple wraath during. I did roman chair leg raises, hanging side raises, standin cable crunch, decline crunch, leg raises off a bench, and ab roll outs.....very solid wrkout.....

    reovery has been excellent and feel like I recover faster between sets as well......looking forward to more results!
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    This is going great. I find BG helps alot when doing volume/hypertrophy style training, with the addition of Purple WRAATH you become quite anabolic. I also feel very focused when using BG too, it has a non-stim type of energy that is amazing.

    Keep up the great work, your log motivates me!
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    Quote Originally Posted by DJBeanPole View Post
    A whole heck of a lot of volume in that workout! Good idea about the smaller diameter plates for T-Bar row for great ROM... can't believe I never thought of that! Next time ! Nice work!
    thanks, yea it makes it so much harde and I really focus on squeezing my back, it crazy how much less weight i need
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    Quote Originally Posted by RenegadeRows View Post
    This is going great. I find BG helps alot when doing volume/hypertrophy style training, with the addition of Purple WRAATH you become quite anabolic. I also feel very focused when using BG too, it has a non-stim type of energy that is amazing.

    Keep up the great work, your log motivates me!

    thanks alot, yea i def. get the focus from it, workouts have been pretty long lately and still able to push through, glad I can motivate man. I also notice that my recvery the net day hasnt really changed much but i def recver quickers betwen sets, i have been tryin t nly rest 30 seconds between sets and still maintain a decent amount f trenth and so far din pretty good.....keeps me focused on the workout
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    today was shoulders/traps/calves



    power movement was cleans....put 25lb plates n but put it on a 45lb plate n each side so its lower down than a nrmal 45 lb but higher than jsut the 25.

    Also, i have been doing alot more cardio this week becaue i am doing an eating challenge this weekend so i think that took a little bit f a toll on my eplosivenes n my clean, my legsfeel pretty fatigued.

    115x5x5
    130x3x3

    strict standing overhead press

    75x10
    75x9
    75x8
    75x7 + 3

    push press 115x5x2

    strict db lat. raises focusin n cnstand tension and slow negatives, the drop set burned so bad haha

    15x12
    15x10
    15x8+4 ( cheat on the positive, cntrl the negative)
    15x7+5 drop 10 x 12 + hold!

    DB press

    35x10
    35x9
    35x9
    35x8 drp 25x4 20x6

    then did leanin laterals, behind the head smith, rope face pulls, bent over rear laterals.

    for traps i did rev banded shrugs ( love these, u et such a good contractiion at the top of the motin.
    then did 1 arm smith rev. banded shrugs, relaly isolates each trap, with a god queeze


    then did standing calf raises and calf machine press..............sorry about my typing btw.....my keyboard likes to stick
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    did alot of cardio today and also a leg workout because of an eating challenege i did. 4lb burer and 3lb fries in 30 min! killed it and actually had some oreos and strawberries in a choclate fountain an da piece of cake about 1.5 hours later.....needless to say, cheat day lol, will probably drop carbs/cals a little lower tomorrow but be back on it come tues.
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    Awesome!!! Yup, so many people go heavy on back movements, when in reality it's the squeeze and contraction that will build it IME
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    chest/tris/abs today.....solid worout, had lots of energy, probably fom the 7lbs of food yest. lol

    band bench

    85x6x6
    115x3x4

    explosive smith bench 85x10x3

    db incline

    45x10
    45x9
    45x8
    45x7
    30x11

    dips x 13
    x8
    x8
    x8 RP to 15
    45lb 5 negatives

    hammer press

    90x12
    90x11
    90x9 drop 70x6 50x8

    stretch flys ss db overhead ext.

    all reps were done slow negative eplosive positives. on all exercises

    db over head ext.

    45x13
    45x8
    45x8
    45x7 drop 35x7

    rev grip skull crusher

    35x12
    35x11
    35x7
    35x7 all of these i did presses after wards

    1 arm db neutral grip ext 3 set f 10 , some foced reps

    rope pressdown 4 sets f 15

    all sets done with around 30 seconds rest...... s purple wraath i on full display for quick recovery.

    feet in handles lower ab rev crunch on cable machine, 10 sets!!!

    rope crunches 5x25 reps

    side twists cable station 4 x 15 each side great clean energy aain, was extremely focused and felt really good, i lost some weight lastweek cuz i cut some calories ettin ready for the eatin challenge, but hope to put that back on now
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    did a few ifferent things than last week for back/bis o cant really compare weight but felt pretty strong and once again very focused with ood recoery between sets.

    Rev band DL

    245x8
    265x8
    275x8
    285x8
    285x8
    355x1

    rev band bent over row

    135x12
    135x12
    145x10
    145x10
    loose form - 185x15
    185x13
    195x10
    195x10

    t bar row - ery strict with slow negatives and queezes, using 25lb plates for greater ROM.

    75x12
    75x12
    85x10
    95x12! drp 60x15

    banded 1 arm hammer row 4 sets last set no band with a drop

    banded rev grip pulldwn 4 sets last st no bad with drop

    high cable row 3 sets

    rev grip pull up ss barbell curl 3 sets
    conc. curl
    wide grip ez bar cable curl
    standing twist curl all 3 sets witha drop on last set!


    still dsing the same 1.5 scoops purple wraath ppre/during - ivin me reat recoery between my short rest perids, and 5 blue gene aboue 40-60 min beofre my workout!!!

    did soem extra cario today plus it was a back day s calories are around 4100 today!
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    off day today so i did not ue any purple wraath but did take 5 blue ene abut midday and felt ery upbeat all day been while tuck at wrk loner than i expected
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    anyone here?? :-(
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    Quote Originally Posted by mkretz
    anyone here?? :-(
    Sorry, I must have missed this thread...good log so far how is the supplements treating you?
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    s far so god, i get a ery good focus i think frm the blue gene....the purple wraath has def. helped my recoery between sets, sometimes i feel like i could go forever lol
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    Quote Originally Posted by mkretz View Post
    s far so god, i get a ery good focus i think frm the blue gene....the purple wraath has def. helped my recoery between sets, sometimes i feel like i could go forever lol
    pw is good stuff...curious how the blue gene treats you.
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    Quote Originally Posted by mkretz View Post
    s far so god, i get a ery good focus i think frm the blue gene....the purple wraath has def. helped my recoery between sets, sometimes i feel like i could go forever lol
    Dude I feel ya on this one, the endurance from PW or both Blue Gene and PW is ridicoulous I don't get tired during my workouts I have to force myself to leave gym.

    Keep up the good work!
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    Quote Originally Posted by jumpshot903 View Post
    Dude I feel ya on this one, the endurance from PW or both Blue Gene and PW is ridicoulous I don't get tired during my workouts I have to force myself to leave gym.

    Keep up the good work!
    same here man, clear focus, long lasting energy, and reat recovery....plus the purple wraath is delicious!
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    today was another good workout....chest/arms, how can that be a bad w/o lol

    pumps were pretty good today ince yest. was a high carb day

    banded towel bench

    145x6x6
    165x3x4

    cable incline fly ss incline DB bench

    12.5 3 sets for flys with 25lb db (chest was sht from the flys, cable fly work sooo good when ureally squeeze at the top)

    decline fly ss decline db bench

    3 sets 25lb db x 15 for flys and 15-10 for presses

    pumps were incredible from these supersets with short rests

    assisted dips.....3 sets drop set n last set.

    cable flys 3 sets 15

    ez bar oerhead cable seated ext. x 4 sets drop on last set

    vbar pushdown

    10 drop 10 drop 10 reps x 3 sets 50, 42.5,35 lbs.

    one arm cable behind head ext x 3 ets with forced reps on last two sets to 15

    banded hammer strength preacher curl

    25x12
    25x10
    25x8 +2 slow negs
    30x4 + 4 slow negs.....these killled me! incredible cntraction with the band

    wide grip ez bar cable curl

    30x15-10 with drop on last set, 3 sets

    cable ez bar curl

    30x12
    30x10
    30x10 drop 25x 6

    one arm preacher curl

    3 sets of 10 with frced reps on last 2 sets

    high cable curl

    3 sets 15 drop on last set
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    Thoughts on PW/BG so far? Wanna know what I'm in store for!
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    Quote Originally Posted by DJBeanPole View Post
    Thoughts on PW/BG so far? Wanna know what I'm in store for!
    so far so good...reat stack, the blue gene takes a little longer to kick in than i woudle thought but its fine, i just dose a lil earlier, it gives reat focu and clear energy as well as a feel gd feelin that lasts all night

    not completely sure on purple wraath's effect on post workout recoery however intraworkout it really shines.....i am able t keep a much quicker pace with shorter rest periods as lon as i stay focused, and it tastes great....you are goin t love this stack! it is top notch jut like all controlled labs products, witha little white flood and green mag id be all set lol
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    for some reason i felt very sick all day but still forced myself to the gym....and it was a leg day maybe thats y i wasnt feeeling good, my body knew what was coming lol

    hammer strenght squat plate loaded machine, explosie squats

    270x5x5
    380x3x5

    squats...lately ive been doing re. band sqauts or box squats but today i went with old fashioned squats, and made sure i was getting very low. not to happy with the numbers but i got a good workout from it.

    135x12
    145x12
    155x10 rest 2
    155x8 Rest 4
    185 rest pause 3,3,3,5
    155x8 drop 115x10 95x11

    front squat - havent done these in a while so didnt go too crazy

    95x10
    105x10
    115x8
    115x8

    banded hack squat
    70x15
    90x15
    110x12
    110x12 drop 70x10 drop 50x11

    1 leg press machine

    4 sets of 15 with drop n last set

    1 leg split squat on smith machine (other le n bench)

    65x12x3

    leg ext.
    3 heavy sets
    145x8
    145x9
    145x10
    3 controlled sets reps with squeezes

    85x15
    85x13 drop 70x3 55x10
    85x12 drp 70x5 55x10 with isometric hold, wow what a burn!!! i think this set really drained me

    seated leg curl (very controlled negatives with good squeezez) - best pump ive had in my hams in a while
    100x15
    115x12
    115x12
    115x12 drp 85x12

    rdl

    135x12
    140x10
    140x10
    150x10

    glute bride- normally d these quicdk but did them controlled today so i didnt get yelled at by the gym lol

    225x8
    225x8
    225x8
    225x8
    245x7

    barbell walking lunges ss lying leg curl

    3 sets, drop on last set for both exercises! the lunges were ery difficult today, quads were shot.

    1-leg db rdl

    3 sets of 12 with 40lb DB, really feel the stretch and contraction all the way up the leg and butt, love these!
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    Quote Originally Posted by mkretz View Post
    same here man, clear focus, long lasting energy, and reat recovery....plus the purple wraath is delicious!
    indeed...
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    sorry i haen't been around much lately, been very busy with extra working and an exam for a summer class........killed the exam btw lol.


    todays workout was great..... liek way better than usual i felt like a od the whole wrkout just tons of enery, great focus and it was a long one, prolly about 2 hours.

    shoulders/calves

    did calves first for a change.....so i dont skip them at the end. Also doing them first means i dont d as many shoulder exercises which i tend to do too many of so i may have to keep it this way.

    standing calf raises on smith machine
    2 sets 135x15
    2 sets 185x12 plus 2 sets 185 with drop sets to 135
    3 sets of 5 negatives of 185 on 1 leg at a time.

    seated calf raises
    55x15x7 fst 7 style drop on last set.

    standing explosive push pres from stop ( in power rack with bar on safetys at shoulder height for pause at bottom.)
    75x6x10

    strict standing press
    75x8
    75x8
    75x7
    75x6 ds(drop set) 65x4 55x11

    db lateral raise + numbers are cheated up with controlled negatives

    15x12
    15x10+2
    15x10+2 drp 10 x 10
    15x8+7 drop 10 x 10 with static hold!

    db shoulder press

    35x11
    35x9
    35x9
    35x9 drp 25x4 20x6

    rev band high pull

    105x15x2
    115x15x2 drp 95 x 15 cheat postive controlled negatvies on some reps.

    lying "high pull" ccable - lay on ground pull bar up your body just like a standing high pull, take out alot of cheating, felt real good
    3 sets

    lateral raise machine ss with machine shoulder press facing pad, 3 sets with drop on last one for both exercises.

    rev fly machine 4 sets with drop on last 2

    standing cable 1 arm rev. fly

    3 sets 10

    shrugs alternating grip
    135x15x2
    155x12x2
    175x10 drp 135 x 2 sets

    behind back cable shrug, 4 sets

    3 sets 1 arm smith shrugs !


    like i said i felt great the whole time!!!! blue gene about 60 min before and felt reat the rest of the day, and still do! purple wraath ahs still ben delierin reat recoery
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    well.....i wasnt able to train for 2 days cuz i was working like all day both days. I did manae to get some cardio in in the morning howeer....took my blue gene bout mid afternoon both days and it gave me a nice little pick me up that got me through work which was nuts.

    today however was a workout day!

    chest/tris

    power rack was taken so i couldnt do banded bench

    started with explosive bench so i go down very slow pause and explode up, focusing on keeping constant bar speed through each rep

    85x8
    85x8
    95x6x4
    105x6x4

    strict flat bench press, slow negatives, explosive positives, no resting

    115x12
    115x10
    115x10
    115x8 drop 95x6

    note: i was very focused and aware of rest period most of the workout and stuck to strictly 30-40 seconds rest throuhout so weights are not too great, but i def. got a good workout

    db incline - real good contractions note i ot a pretty decent pump today suprisinly since on off days i do like no carbs jsut veggies so 2 days no carb plus cardio and i still got a decent pump which was nice.

    35x12
    35x11
    35x9
    35x9 drop 25x6

    dips
    BWx 10
    BWx 9
    BW x 8
    BW x 7 2 sets of 5 negatives with 45lb plate.

    guiotinne smith press 3 sets 10- 105lb

    db twist press 3 sets 40lbx10

    wide grip hammer press 3 sets of 10 with drop on last set

    machine fly fst-7

    db overhead ext

    45x10
    45x10
    45x9
    45x9 drop 35x8

    skull crusher with pullover...........bring bar down like a skull crusher then let bar drop behind head then bring back up and finish ext.

    35x10 only about 4 with pulloer part, then finish regular
    35x10
    35x10
    35x10 last 2 sets ss with cg pushups

    cable rev grip ext.....70x12
    70x10+2
    70x10+2 drop 50 x 15

    felt real good for the whoel workout ery energized and focused, felt great to be back in the gym
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    not feelin the love guys, whats up?

    anyways, yest. was a very good back workout, had good enery throughout once again

    banded rack pulls
    banded bent over row
    t-bar - went heavy for a change, form wasnt great butit felt ood to move some weight, back i sore today.
    pull ups - on machine
    neutral grip pulldown
    neutral grip low cable row
    banded preacher curl
    twist curl
    High cable curl fst-7


    noticed i was in good spirits yest dunno if it was the blue gene or not but still loving this stack, another couple solid products from controlled labs for sure
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    off day today, did some abs, tried out the step mill for 10 minutes, not bad......blue gene had me feeling great een throughout a hectic night at work when i would usually get aggreated i was in good spirits all night!
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    been pretty lonely in here .......... been doin alot of cardio lately and honestly its makin me feel like crap, run down most of the time, but once i pop my blue gene and start sippin my purple wraath along with my preowrkout i find enery to push through my workouts....been doin o much cardio becuase of an eating challenge im doing friay night....till took in 3800 cals today but beliveit or not thats a deificit with how much cardio i did lol...tomorrow will be alot more cardio, maybe weights (today was a crazy leg workout dunno if ill be able to walk lol) and cals will be pretty low, basically jsut enough to et my dialy protein requirements.......
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    I'm in here man. Just came back from my honeymoon and I'm trying to catch up on the logs I've missed! Just started my log as well!

    DJBeanPole Turns Colors with BLUE Gene and PURPLE Wraath! (sponsored)

    3800 is a deficit? LOL. Whats your eating competition? Pizza. Man I could eat pizza for days.
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    haha yea.....its a big burger and fries......lot sof toppings as well....i did a crazy pizza challenge with a buddy of mine thin was like 14 lbs
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    Quote Originally Posted by mkretz View Post
    haha yea.....its a big burger and fries......lot sof toppings as well....i did a crazy pizza challenge with a buddy of mine thin was like 14 lbs
    Holy ****. Do you have a strategy when it comes down to eating the burger? Like save the bun and fries for last and get everything else out of the way? Or do you just go all out?
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