mkretz's strength quest

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  1. i do the goodmornings as an assessory lift for my lower back on the DL day and the rest are back exercises, im liking it..... again not exactly the program but sitll following the bodybuilding assessory template which has 4 exercises for around 3-4 sets each


  2. Crea-trona does add some physical energy, I mean that's what an increase in ATP is all about.
    Unremarkable is no way to go through life... Doug
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  3. Quote Originally Posted by DreamWeaver View Post
    Crea-trona does add some physical energy, I mean that's what an increase in ATP is all about.

    enjoying ti so far DW! curious as to why dosing post workout isnt recommended at all like creatine monoydrate is at times? Ive been doing 4 caps preworkout and with the n.o ignite im sure im getting alot of creatona, but i have been tempted to try 6

  4. So all day i was thinkin about todays workout, gettin hyped for it but when it came time for it i dunno i wasnt allthere......throughout parts it was good, still intense but i dunno jsut felt liek my body was holding back a bit. Still not upset with it but jsut one of those feels liek it oculdve been better. i pushed and pushed but my body was stoppping ya know.

    Squat
    215x5
    245x3
    270x5 PR.........for started to get pretty bad the last 2.....rounded back ............tried 315, got it but form was not good as i started to come up rounded my back alot :-( what would u say is my weak spot? lower back? core? upper back? i really hunched pretty bad on 315.

    DE DL
    280x2x8

    Legs press
    230x16
    230x16
    230x18
    230x18 rest +2 drop 140x20 Drop 90x 25!

    Hack squat
    70x20
    70x16
    90x12
    90x12 drop 70x5 rest +5 drop 50x12!

    1 leg smith squat
    65x15x4

    ext

    130x12x4 double drop on last set

    barbell hip thrust (glute bridge) - each rep was a seperate explosive raise rather than constant tension

    275x10
    285x10
    295x10
    305x10

    Barbell RDL
    155x15
    175x12
    175x11
    175x10

    seated leg curl
    my shin was bothering me so i couldnt extend my toes upward which puts alot more emphsis on the hams so the weight i could handle was alot less
    3 sets 10-15

  5. I would say that if your form began to suffer at your last 2 reps of 270, then moving up to squat 315 was a bad idea in general. You shouldn't push yourself that extra bit unless you're absolutely sure you can execute your lift correctly.

    It's hard to give you an answer without actually seeing it. Rounding your back could be caused by several things. Your bar placement (high bar vs low bar)will change your center of gravity. Your core may not be as tight as it should. Your upper back may not be strong enough. Who knows without seeing it though. Could be tons of things.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
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  6. thanks, i know it was an ego thing...........ill try to shoot a video at some point if i can

  7. I know sometmes the days where I am really jazzed I do shyte, and when I feel like crap I often do very well....
    Unremarkable is no way to go through life... Doug

  8. Quote Originally Posted by DreamWeaver View Post
    I know sometmes the days where I am really jazzed I do shyte, and when I feel like crap I often do very well....
    funny u say that cuz that really seems how my work oouts go. Ill feel dead but ill force myself to go and once i get going i kill it....yest. still was a decnt workout but it was ust missing that mental link..........I was supposed to workout today but got stuck at work for almost 10 hours instead of the scheduled 6 so i just did some cardio and went home...........took two creatona before cardio and 2 right now (before bed)

  9. Quote Originally Posted by mkretz View Post
    funny u say that cuz that really seems how my work oouts go. Ill feel dead but ill force myself to go and once i get going i kill it....yest. still was a decnt workout but it was ust missing that mental link..........I was supposed to workout today but got stuck at work for almost 10 hours instead of the scheduled 6 so i just did some cardio and went home...........took two creatona before cardio and 2 right now (before bed)
    Yah the days where I am dragging my ass are usually the best.
    Unremarkable is no way to go through life... Doug

  10. Quote Originally Posted by DreamWeaver View Post

    Yah the days where I am dragging my ass are usually the best.
    Missing my ignite 2. Can tell the difference

    -Chris
    EBF Rep
    Mobile App
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  11. Quote Originally Posted by runner_79 View Post
    Missing my ignite 2. Can tell the difference

    -Chris
    EBF Rep
    Mobile App
    I know I would working mornings...
    Unremarkable is no way to go through life... Doug

  12. Quote Originally Posted by DreamWeaver View Post

    I know I would working mornings...
    Yep. Especially training fasted 1st thing

    -Chris
    EBF Rep
    Mobile App
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  13. Quote Originally Posted by runner_79 View Post
    Yep. Especially training fasted 1st thing

    -Chris
    EBF Rep
    Mobile App
    need that ignite 2!!!!!!

  14. Quote Originally Posted by mkretz View Post

    need that ignite 2!!!!!!
    Nutra doesn't have the newest version. Customs will hold it up... Draggin ass bad aye. Coffee and some tyrosine don't do it at the moment.

    -Chris
    EBF Rep
    Mobile App
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  15. Today was a wierd day......started out ok then started feeling kind of sick about half way through the day....... I then went to an interview for a cool position where I woudl be able to basically run a summer weight loss camp for high school girls. It went really well so i had all teh confidence in the world and this translated right over to my workout!

    I took 5 creatona today just to try it out.....i may even try 6 tomorrow, what do ya think?

    I also tried no ignite 2 with a scoop of hemavol.....was def a good workout

    Started out by tryin to do 225 bench ust to seehwo it felt.....a few weeks ago i "got it" with a spot, im pretty srue i got it but it was close......today hwever, no problem so that felt great to know i am getting stronger.

    workout!

    bench
    155x5
    175x3
    195x5! pr!

    Cleans
    135x3x8 - just focusing on explosiveness - i love feeling explosive nothing better in my opinion!

    incline db press - fatigued really fast on these today for some reason
    55x12
    55x10
    50x10
    40x12

    weighted dips - 10 lbs
    x12
    x10
    x8 then saw a buddy and took a longer break......all otehr breaks were strictly 60 seconds or less except the first sets of bench which were 2 min.
    x12 drop Bodyweight x 4

    decline machine press
    4 sets 10-20

    DB fly
    35x12x4

    machine fly fst 7 style

    rope pressdown
    3 sets 10-15 drop on last set

    dip machine
    3 sets 10-20 drop on last set

    1 arm DB neutral grip ext
    15lbx10-15
    + a few forced reps on last set

    weighted crunches
    40lbx12x5

  16. You can go to 6-8 before workout if you want.
    Unremarkable is no way to go through life... Doug

  17. did 5 creatona again today.....ok workout today, again i think my body wants to get sick but its fighting it..........def. taking tomorrow off and getting a massage to help with recovery just in case. Im noticing my muscles are feeling really weird, esp, my legs and i dont know why. Like jsut bending my legs, whether ts sitting or anythign really hurts sometimes like my muscles are going to tear like there is a lack of flexiblity or something i jsut dont now but i dont like it............

    I did DL 405 and took a video just have to figure out how to get in uploaded on here

    felt really good to put 4 plates on there!!!!

    then did very explosve DE squats of 205 for 8 sets of 2, like i say, feels great to be explosive!

    then did pendlay rows hammer rows 1 arm db rows and cg pullups along with side planks

  18. Upload the video to YouTube and then post it here.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  19. Now i know there are little pads under there but i can still get it without it!!!! dont wanna get kicked outta the gym for too much noise, hate that studpid stuff

  20. one time i was doin high reps deads without those pads (like 25 reps) and i wasnt even making alot of noise but the weights kept hitting the ground and a worker came over and tried tellin me i need to stop i said "im almost done leave me alone" haha , tehy walked away and didnt say anything else haha

  21. didnt plan on workings out today however, it was a beautiful day, warm (50s in january in buffalo jsut dont happen haha) and got a decent nights sleep last night so i could not resist........got in one hell of a workout, one of the best ive had in a while!

    went with 6 creatona today maybe that was a little help lol

    forgot my belt and i usally do cleans and my push press(split jerk) with the belt but had to go without today so i thought my weights woudl be down..............i was wrong! :-)

    cleans
    135x3
    145x3
    150x3
    155x3
    160x3
    165x3 pr

    push press (split jerk)
    135x3
    150x3
    160x3
    165x3
    170x3
    175x3
    185x1 - super easy!

    DE Bench
    155x2x8

    db press - strict 45-60 second rest periods hrough all hypertrophy work, was zoned in!
    40x10-12 4 sets

    db raise
    15lb x 10-20 3 sets
    20lb x10-15 drop 10lb x 15

    behind head standing smith press
    3 sets 10-20

    barbell shrugs
    225x12
    245x10x3

    leg raises
    15x5

    overhead squat
    65x10
    75x10
    75x10
    85x10 pr!..........really suprised i was able to hold form with these after doing all that shoulder wor and abs so all my stabiliizers were fatigued!!!

    the next 4 works will be my deload week of 5/3/1 so weights will be much lower and volume will be slightly decreased.......might lift tomorrow not sure though....also will keep carbs to a minimum until i start back up heavy.

    tonight i my last big carb meal fora while so im gonna enjoy it haha

  22. today as my first day of "deload" on 5/3/1 - went with 5 creatona only cuz it was legs will probably do 4 during he deload, tomorrow will be an off day

    squat
    175x5
    200x5
    230x5

    DE DLs much lighter

    225x2x8

    4 sets not to failure on hack squats, leg presses, ext. leg curls DB RDLs and one leggged ham curls

    how do you guys usually do calories on deloads? im thinking 500 less each day?

  23. Quote Originally Posted by mkretz View Post
    today as my first day of "deload" on 5/3/1 - went with 5 creatona only cuz it was legs will probably do 4 during he deload, tomorrow will be an off day

    squat
    175x5
    200x5
    230x5

    DE DLs much lighter

    225x2x8

    4 sets not to failure on hack squats, leg presses, ext. leg curls DB RDLs and one leggged ham curls

    how do you guys usually do calories on deloads? im thinking 500 less each day?
    I make one adjustment I change my workout days to be halfway between a regulary workout day and a burn day. For example my burn day is set to 1800 and my workout day to 2800 I will go 2300 on workout days but I add in any other activity I do which I always so anyways.
    Unremarkable is no way to go through life... Doug

  24. hmmm so 500 less seems good...thats what ive been doin, i liek to eat so i dontl ike it haha

    today was bench and did some explosive cleans as wel

    bench
    135x5
    145x5
    165x5

    "rack" cleans
    115x3x8

    then did db flys, incline db press, decline db press, cable fly, a few others, vbar pushdown, dips, and rev grip ext for tris then rope crunchs and strict side cable twists for abs

    got alot done in short time, went jsut short of failure on everything fr hypertrophy very shirt rest periods though, lost my ipod and working out wiht no music sux!!!!!
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