My run with MST's Kreaceps

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    couple that with gym time any time I want it and its a good weekend

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    Arms and Cardio


    Had an awesome arm day followed by 30 minutes of cardio. I am going to be heading back around 1ish for more cardio.

    BB Curls (4 sets): 115lbs 8-10 reps
    Rope pulldowns (4 sets): 110-130lbs 12 reps

    Seated Alternating Curls (4 sets): 45-50lbs 10 reps
    Skull Crushers (4 sets): 95-115lbs 8-12 reps

    Seated Hammer Curls (4 sets): 45-50lbs 8-9 reps
    Overhead Rope Extensions (4 sets): 140-170lbs 10-11 reps

    To the temple curls (4 sets): 50lbs 8-9 reps
    2-arm overhead DB extensions (4 sets): 85lbs 8-10 reps

    Single Arm Cable Curls (4 sets): 50-60lbs 7-10 reps
    Campered bar push downs (4 sets): 160-190lbs 8-10 reps

    1-arm preacher curls (4 sets): 50-60lbs 8-10 reps

    Feelings
    I gotta say I feel great. Had a great pump going throughout the workout. The skull crushers always get my triceps pumped like crazy. I took 3 Kreaceps prior and 3 directly after just before cardio. Took my 5 RPM @ 6:45am, as my daughter was too excited to sleep, since she was heading to NY today. What a great weekend and free UFC tonight and a Yankee afternoon game. Cant beat this.
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    Great workout, man!


    Do I sense a little cheat meal in the air tonight?? There's nothing like some chinese food or a nice pizza and watching a fight.
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    Quote Originally Posted by ncangey0513 View Post
    Great workout, man!


    Do I sense a little cheat meal in the air tonight?? There's nothing like some chinese food or a nice pizza and watching a fight.
    I would have, but I got invited to my sisters for dinner, so its chicken and steak. My sister likes to cook so I will eat like a pig. However you were dead on, it would have been chinese food
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    Quote Originally Posted by Totality View Post
    I would have, but I got invited to my sisters for dinner, so its chicken and steak. My sister likes to cook so I will eat like a pig. However you were dead on, it would have been chinese food
    I could go for some General Tso's and Lo Mein at any time of any day! I just got back from Red Lobster myself. Mmmm! Shrimp, lobster, fries, salad and cheddar bay biscuits FTW!
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    No more food talk I'm cutting
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    Quote Originally Posted by spaceclown View Post
    No more food talk I'm cutting
    lol you think thatd bad I live woith my parents and have to live around all the stuff they buy. Goodies. its nice for a eat whatever I want meal other than that its a pain. Im moving into my own place in beg of mid July so this is always a plus. I once in a while wake up the next morning and remember that i ate something, and sometimes find some shredded motazz cheese all over my bed, but other than that I avoid the temptation. Its make's you more disciplined when your aroudn cheesecake , pizza, and basically food that isnt a part of your diet to sit and watch others eat it and it around the house.
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    Mr Ton was banned!
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    Quote Originally Posted by smeton_yea View Post
    Mr Ton was banned!
    yes I was but like only I can, I return in the blink of an eye
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    Sunday First Session: Shoulders


    Ok folks, were are back ready to roll. The only difference I made to my supplement routine was I took all 6 Kreaceps prior to workout to see if I felt any differences.

    Shoulders
    Seated BB Press (8 Sets): 235lbs 2 reps, 205lbs 7 reps, 185 12 reps
    DB Side laterals (4 sets): 35lbs 12 reps
    Rear laterals/peck deck (4 sets): 90-105lbs 12 reps
    Cable side laterals (4 sets): 30lbs 12 reps
    Front DB laterals (4 sets): 25lbs 12 reps
    BB Shrugs (5 sets): 315lbs 10-12 reps
    Upright Rows (3 sets): 115-120lbs 8-10 reps

    Cardio
    32 minutes 15% incline 4.3mph

    Feelings
    Well, was not able to get to 250lbs yet, but I am quickly on my way. Was not as strong as I would have liked today as I didnt have my full nights sleep (Damn UFC fight night). However the pump is good, my focus is still off the charts, and I am certainly getting stronger. THe 185 for 12 was brand new to me and that was set 8, so I was very pleased with that.

    I will be back in the afternoon for Back, and we will see how I feel. I do have to admit that my arms were a bit sore from yesterday
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    OK, I went back to the gym at 1PM for some back work

    Back
    Rack Pulls (6 sets): 495 4 reps, 405 9 reps
    BB Rows (4 sets): 185-205 10-12 reps
    Palms facing pullups (4 sets): 12 reps (good for me)
    Rope rows (4 sets): 190-200lbs 12 reps
    Wide grip palms facing pulldowns (4 sets): 185-200lbs 8-10 reps
    Cobra Pulldowns (4 sets): 150-170lbs 10-12 reps

    Feelings
    Now I am exhausted and very sore. However, my numbers were solid, the pump and focus were excellent and my vascularity is getting outrageous (for me). Tomorrow early morning is leg day, see ya then
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    Little double day, eh? I HATE doing two workouts in a day.
    The second workout is very, very hard for me. Numbers always plummet and focus is always terrible. All things considered, it looks like you had a pretty solid day.
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    what are Cobra pulldowns?
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    Quote Originally Posted by smeton_yea View Post
    what are Cobra pulldowns?
    use the cables. Set the handles at their highest point. Take one handle in each hand and move to the middle and drop to your knees. Then pull your elbow down toward your waist. It is a very lat detail exercise. I love ending a back day with this, as the next day (right now) you are always sore as hell
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    Quote Originally Posted by ncangey0513 View Post
    Little double day, eh? I HATE doing two workouts in a day.
    The second workout is very, very hard for me. Numbers always plummet and focus is always terrible. All things considered, it looks like you had a pretty solid day.
    I only usally do it once a week. DUe to severe back and shoulder injuries in the past, I find it helps keep everything from falling apart on me
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    Leg Day


    Woke up around 5am took 5 RPM. After 20 minutes or so I took all 6 Kreaceps. Hit the gym around 5:30 and did 15 minutes of cardio: treadmill 15% incline 4.2 MPH. Got a nice little sweat and good pump into legs. Also, back was stiff as hell from yesterday so I avoided straight squats.

    Legs
    Leg press (6 sets): 585lbs 9 reps, 495lbs 11 reps, 405lbs 15 reps (pyramid down)
    Leg Extensions (4 sets): 190-220lbs 10-15 reps
    Hack Squat (5 sets): 405lbs 12 reps, 315 15 reps (pyramid down)
    Lying leg curls (4 sets): 120-160lbs 15 reps
    Seated leg curls (4 sets): 110-150lbs 12-15 reps
    Calf Raises (6 sets): 495 15 reps, 405 20 reps (done on the hack squat)

    Feelings
    Since back was stiff I avoided squats however I was able to get a good burn and pump, especially in the hammys. I like hitting the cardio first to get a good little pump right off the back. Again, the pump and focus were outstanding. Also, I have been sweating like a pig which is a good thing.

    :squat:
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    Nice workout, but where's the deadlifts?! :dl:

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    Quote Originally Posted by ncangey0513 View Post
    Nice workout, but where's the deadlifts?! :dl:

    I will usually hit deads on back day on thursday. :dl:
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    Quote Originally Posted by Totality View Post
    I will usually hit deads on back day on thursday. :dl:
    gotcha! :donut:
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    I try to vary as much as possible and keep the old body guessing
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    Nice log, workout and numbers... Good job.
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    Since today is tuesday I am going to be heading out in a few minutes for cardio. My body can use the rest of not lifting today
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    Did 45 minutes on the treadmill 15% 4.2 MPH. Felt great and could have kept going. Sweating was crazy
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    Just as an FYI, early tomorrow morning is chest, so I will be updating early
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    Chest day


    Well the day started off crappy. I overslept my alarm by 40 minutes so I had to rush. When I woke up my back was stiff and my left arch was killing me. I am used to both, but the arch worries me based on previous feet issues. I went and hit chest as planned

    Chest
    Incline BP (7 Sets): 255lbs 3 reps, 235lbs 7 reps
    Incline flys (4 sets): 60-65lbs 12 reps
    Cross over cables (4 sets): 70-80lbs 10-12 reps
    Low cables (4 sets): 50-60lbs 10-12 reps
    Decline BP (6 sets): 275lbs 8 reps, 225 15 reps

    Feelings
    Considering I was angry as hell, the workout went well. The pump is still strong and pronounced. My strength is moving along slowly.

    Tomorrow is back, the alram is set nice and loud to avoid the issues from this AM.
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    Lookin' good, brutha! I overslept my arm 25 minutes yesterday, if it makes you feel any better. I had to be at work by 8 (15 minute drive) and woke up at 7:40. I punched in at 7:59.
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    Quote Originally Posted by Totality View Post
    Well the day started off crappy. I overslept my alarm by 40 minutes so I had to rush. When I woke up my back was stiff and my left arch was killing me. I am used to both, but the arch worries me based on previous feet issues. I went and hit chest as planned

    Chest
    Incline BP (7 Sets): 255lbs 3 reps, 235lbs 7 reps
    Incline flys (4 sets): 60-65lbs 12 reps
    Cross over cables (4 sets): 70-80lbs 10-12 reps
    Low cables (4 sets): 50-60lbs 10-12 reps
    Decline BP (6 sets): 275lbs 8 reps, 225 15 reps

    Feelings
    Considering I was angry as hell, the workout went well. The pump is still strong and pronounced. My strength is moving along slowly.

    Tomorrow is back, the alram is set nice and loud to avoid the issues from this AM.

    Big Incline bench Totality. Did you take creatine mono or micronized creatine mono before you started Kreaceps? If so can you compare the two?
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    Quote Originally Posted by smeton_yea View Post
    Big Incline bench Totality. Did you take creatine mono or micronized creatine mono before you started Kreaceps? If so can you compare the two?
    I had tried Mono as well as CEE. Both of which I did not like. This product I must admit I am impressed with. No stomach issues, a good pump and the vascularity is outta control. Even my wife has made reference to it.

    When I tried the other ones, it was awful Felt bloated (even on CEE) and had major stomach issues that I addressed in another thread. Just finished my post workout meal so I will be posting my back day with a little humor to it
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    Humor and Back


    So after yesterdays clock issues, at 4:15am my eyes were wide open and ready to go. However, I didnt want ot disturb my wife just yet. So I took my RPM at 4:30 and was at the gym at 5:15. I decided to change my protocol of Kreaceps, I took all 6 after workout to see any difference.

    Back
    T-bar rows (5 sets): 200lbs 9 reps, 165 12 reps
    Dead Lift (5 sets): 435lbs 5 reps, 405 8 reps
    BB Rows (5 sets): 205lbs 8 reps, 185lbs 12 reps
    Front Pulldowns (5 sets): 225lbs 9 reps, 210lbs 11 reps
    BTN Pulldowns (5 sets): 180lbs 8 reps, 165lbs 10 reps
    Rope Rows (4 rows): 215lbs 8 reps, 190lbs 12 reps
    Palms facing pull ups (4 sets): BW 10-12 reps

    Feelings
    Tired, very tired. I think that as a result of yesterday I got it in my head to get crazy today. I will pay for this tomorrow, but I feel good with a great pump. I feel like my back is wide enough to watch a movie on

    Tomorrow will be cardio and abs
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    Let's get a projector and watch Apocalypto!
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    Quote Originally Posted by ncangey0513 View Post
    Let's get a projector and watch Apocalypto!
    Proceeds with lat spread, fire up the projector

    :bb2:
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    Lmao!
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    Quote Originally Posted by Totality View Post
    Proceeds with lat spread, fire up the projector

    :bb2:
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    Abs and Cardio


    Ok, I know I am obsessed. I have grown accustomed to it, but this waking up at 4:10am must stop. I did abs and cardio today, and am now ready for a nap. However, my 4 year old will be up in a few minutes so no napping till tonight.

    Abs
    Weighted Crunches: 110lbs 200 reps (4 sets of 50)
    Side Weighted Crunches: 100lbs 200 reps (4 sets of 50)
    Hanging Knee Raises: 100 reps (5 sets of 20)

    Cardio
    45 minutes @ 15% incline 4.2 MPH

    By the time I got home I look like I was in the shower. My lats and chest are still sore as hell which is a good thing. Luckily the gym doesnt open till 8am tomorrow as I will be heading in for arms. Also, am psyched for Sunday and shoulders, I have a premonition that this will be my day
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    I don't know how you can enjoy waking up that early. I used to do it before school and it was terrible. The lifting itself wasn't too bad, but getting up and going was nearly impossible to do day in and day out.
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    Quote Originally Posted by smeton_yea View Post
    ...I live woith my parents ...
    Dude, you are 26. That ain't Natural
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    You dont even know proper grammar you ever learn aint aint a word. how is your diet xj.. how ,many calories are you taking in.. do you eat junk food...how many eat whatever you want meals do you eat per week...wheres your picture fella
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    Quote Originally Posted by ncangey0513 View Post
    I don't know how you can enjoy waking up that early. I used to do it before school and it was terrible. The lifting itself wasn't too bad, but getting up and going was nearly impossible to do day in and day out.
    I am a teacher, and need to be at work by 6:30ish. So I have been doing it for years already, so I am used to it. The worst is when my daughter was a new born and I didnt get to sleep more than 2-3 hours a night. Rough mornings
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    Arm day


    :bb:

    Ok, another day of waking up at 4:10 only to realize the gym opens at 8. Pain in the ass. Any who.....

    Arms
    Seated alternating curls (4 sets): 40-45lbs 10-12 reps
    Rope pull downs (4 sets): 120lbs 12 reps

    Hammer Curls (4 sets): 50lbs 8-10 reps
    Skull Crushers (4 sets): 105-125lbs 8-10 reps

    BB Curls (4 sets): 105-115lbs 7-9 reps (wow for me)
    Overhead rope extensions (4 sets): 150-160lbs 10-12 reps

    Temple Curls (4 sets): 60lbs 15 reps (holy moly for me)
    2arm db extensions (4 sets): 85lbs 12 reps

    Preacher curls (4 sets): 130-140lbs 8-10 reps
    Campered bar push downs (4 sets): 160-180lbs 10 reps

    1arm low cable curls (4 sets): 60-70lbs 8-10 reps

    Feelings
    So tired right now. Didnt do cardio yet, as we are heading out in a few moments, so I might if time allows head back later. Arms are pumped to all hell, with veins in areas I didnt know had veins. Also, my weight is up to 226 as of this am, which makes me a happy man. That was before workout and meal.

    Tomorrow is shoulders and I am psyched, going to make a push at over 240lbs if the body feels good in the am. The only concern I have is that when I wake up I have this terrible lower back pain for about 20 minutes. Not sure if I need a new pillow or not, or if it is old age catching up to me.
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    Nice log. What's all this talk about old age? What are you 31? You're in your prime, it's a slap in the face to all the true old farts.
  

  
 

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