Mkretz colors up his bulk with controlled labs purple wraath and blue gene
- 07-15-2012, 09:55 PM
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
- 07-15-2012, 10:01 PM
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! :-)
- 07-16-2012, 06:55 PM
07-16-2012, 06:56 PM
Interested how the blue gene made you feel. You can usually feel it's clean, jitter-less energy from the first dose.
07-16-2012, 07:57 PM
07-16-2012, 09:10 PM
I'm in here. Interested to see how it pans out so I know what I'm in for
07-16-2012, 10:58 PM
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
07-17-2012, 11:52 PM
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
rev band bent over row
185x15 loose form
225x15 looe form
245x12 bad form lol
1 arm db row
80x10 ok reps
90x10 drop 60x15 drop 45x15
tbar row using 25 lb plates for greater ROM
75x12 all reps uper strict
85x10 drop 75x10 drop 60x 15+10
rev rip banded hammer strenth pull down
no band 90x12 drop 70x15 drop 50x25
banded front pulldown
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
25x10 drop 15x15
lying cable curl
high cable curl 3 sets 10-15
few neative one arm preacher machine sets for 5 reps
07-18-2012, 12:11 AM
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!
07-18-2012, 02:31 PM
07-18-2012, 11:33 PM
07-18-2012, 11:37 PM
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!
07-19-2012, 12:47 PM
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!
07-19-2012, 10:49 PM
07-19-2012, 10:51 PM
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
07-19-2012, 10:59 PM
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.
strict standing overhead press
75x7 + 3
push press 115x5x2
strict db lat. raises focusin n cnstand tension and slow negatives, the drop set burned so bad haha
15x8+4 ( cheat on the positive, cntrl the negative)
15x7+5 drop 10 x 12 + hold!
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
07-21-2012, 10:00 PM
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.
07-22-2012, 01:26 PM
Awesome!!! Yup, so many people go heavy on back movements, when in reality it's the squeeze and contraction that will build it IME
07-22-2012, 11:03 PM
chest/tris/abs today.....solid worout, had lots of energy, probably fom the 7lbs of food yest. lol
explosive smith bench 85x10x3
dips x 13
x8 RP to 15
45lb 5 negatives
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.
45x7 drop 35x7
rev grip skull crusher
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
07-23-2012, 11:44 PM
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
rev band bent over row
loose form - 185x15
t bar row - ery strict with slow negatives and queezes, using 25lb plates for greater ROM.
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
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!
07-24-2012, 11:49 PM
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
07-25-2012, 09:49 PM
07-25-2012, 10:57 PM
Sorry, I must have missed this thread...good log so far how is the supplements treating you?Originally Posted by mkretz
Email me for free prodigy samples
07-25-2012, 11:27 PM
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
07-26-2012, 11:43 AM
07-26-2012, 11:57 AM
07-26-2012, 08:42 PM
07-26-2012, 08:53 PM
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
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
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
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
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
07-27-2012, 09:47 AM
Thoughts on PW/BG so far? Wanna know what I'm in store for!
07-27-2012, 10:47 PM
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
07-27-2012, 11:05 PM
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
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.
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
banded hack squat
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)
3 heavy sets
3 controlled sets reps with squeezes
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
115x12 drp 85x12
glute bride- normally d these quicdk but did them controlled today so i didnt get yelled at by the gym lol
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!
07-30-2012, 11:36 AM
07-31-2012, 10:05 PM
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.
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.)
strict standing press
75x6 ds(drop set) 65x4 55x11
db lateral raise + numbers are cheated up with controlled negatives
15x10+2 drp 10 x 10
15x8+7 drop 10 x 10 with static hold!
db shoulder press
35x9 drp 25x4 20x6
rev band high pull
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
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
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
08-03-2012, 09:45 PM
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!
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
strict flat bench press, slow negatives, explosive positives, no resting
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.
35x9 drop 25x6
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
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 last 2 sets ss with cg pushups
cable rev grip ext.....70x12
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
08-05-2012, 11:32 AM
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
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
08-05-2012, 09:17 PM
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!
08-08-2012, 10:36 PM
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.......
08-08-2012, 10:38 PM
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.
08-08-2012, 10:41 PM
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
08-08-2012, 11:35 PM
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