My run with MST's Kreaceps

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
 
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.
 
smeton_yea said:
what are Cobra pulldowns?
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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
 
ncangey0513 said:
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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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
 
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:
 
Nice workout, but where's the deadlifts?! :dl:

:D
 
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
 
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.
 
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. :D
 
Totality said:
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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Big Incline bench Totality. Did you take creatine mono or micronized creatine mono before you started Kreaceps? If so can you compare the two?
 
smeton_yea said:
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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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
 
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:rofl:

Tomorrow will be cardio and abs
 
Let's get a projector and watch Apocalypto! :D
 
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.:yawn:

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 :thumbsup:
 
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.
 
You dont even know proper grammar you ever learn aint aint a word. :toofunny: 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
 
ncangey0513 said:
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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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
 
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.
 
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.
 
wait, you what 28? come on man I got some time on you:nono:

also, will be heading back to the gym in a bit, will do some cardio when the wife returns from shopping
 
I guess you're telling me these next 3 years are gonna be rough. Have you noticed any difference in the different dosing times that you've used for Kreaceps?
 
Alexander said:
I guess you're telling me these next 3 years are gonna be rough. Have you noticed any difference in the different dosing times that you've used for Kreaceps?
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when I started the log it was later in the afternoon. I have found a better "feel" lifting in the morning and dosing 3 prior and 3 after


and yes the next 3 years are very rough :blink:
 
Congrats on the weight, brotha! Keep doin work!
 
Looks like the workouts have been great! There is absolutely no way I can make it to the gym and perform on any level other tan life support at 5 am. I have to give you credit on that.

I hope the shoulder session kicks ass tomorrow. 240 = sick :D

Oh yeah, 31 was a joy compared to 33......just saying ;)
 
Millennium 1 said:
Looks like the workouts have been great! There is absolutely no way I can make it to the gym and perform on any level other tan life support at 5 am. I have to give you credit on that.

I hope the shoulder session kicks ass tomorrow. 240 = sick :D

Oh yeah, 31 was a joy compared to 33......just saying ;)
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thanks man, 1 hour to go and I am psyched as hell

33 is rough? great there is something to look forward to
 
Shoulders and a PR

:dance:

Shoulders
Seated Press (8 Sets): 245lbs 1 rep, 225lbs 4 reps
Arnold Presses Seated (4 sets): 65lbs 8-10 reps
Reverse Peck Deck (4 sets): 95-110lbs 10 reps
Side laterals superset (8 sets): 35lbs & 20lbs to failure each set
Cable Side Laterals (4 sets): 30lbs 8 reps
Shrugs (4 sets): 315lbs 10-12 reps

Feelings
Woo hooo, I made it. It was not 250lbs, but I think I might have been able to get it. 245lbs was a struggle, but I almost jumped through the ceiling when I got it. Kinda freaked out the senior citizens who workout at the gym. Will be back this afternoon for a session of back.
 
congrats, man!! 245 is HUGE on sp!
 
Double Session Sunday

Well as is typical of Sunday, my wife is happy to get me out of the house, so where to go....hmmmm.....

Back
Neutral Pullups (4 sets): BW 10 reps (good stretch)
DB Rows (4 sets): 85-90lbs 8-10 reps
Cobra Pulldowns (4 sets): 140-160lbs 10-12 reps
Seated Rows (4 sets): 180-210lbs 8-10 reps
Front Pulldowns (4 sets): 210-225lbs 7-9 reps
Rope Rows (4 sets): 190-215lbs 12 reps

Feelings
Amazingly good. Solid pump, in fact my shirt is feeling a bit tighter. I have been in a great mood since this AM from the seated press. I decided to make this back session more of a detail oriented rather than pure mass.

Also, I am going to be changing my cardio routine to only 4 days per week. My feet have been bothering me, and I dont want to take any chances. So it will be Tuesday, Wednesday, Friday and Saturday.

See you all tomorrow for legs at 5am.
 
Totality said:
thanks man, I really wanted 250 but I am going to take this and build. I figure next week I am going to go for 225 for as many reps as possible, then the following week, 7-15 take my shot
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Nice- and subbed :)
 
Leg Day

Ok, the sleeping issue needs to change or I will be napping this afternoon. Like clockwork, 4:10am rolls around and I am wide awake. Good thing I have summers off.

Legs
Squats (5 sets): 315 12 reps, 275 15 reps
Leg Press (5 sets): 496 10 reps 2x
Leg Extensions (5 sets): 225lbs 9 reps, 210lbs 13 reps
Seated Leg Curls (5 sets): 130lbs 8 reps, 120lbs 10 reps
Lying Leg Curls (5 sets): 100-130lbs 8-12 reps
Standing Calf Raises (5 sets): 315lbs 15 reps done on hack squat machine
Calf Extensions (5 sets): 210lbs 15 reps, 200lbs 15 reps

Feelings
Ok, I cannot walk, which is a good thing. I must say, that the hamstring pump was downright painful. During seated leg curls, it hurt to have my hamstrings leaning against the seat. Getting up was a treat :smite:

Overall though, I moved the weight well, and felt good eventhough I was kinda tired and sore. Good thing is was a lower body day, my upper body is shot and could use the time off till Wednesday. Tomorrow is abs and cardio, and the cardio should be a friggin treat considering the shape my legs will be in.:woohoo:
 
And I thought I was the only old guy lifting at 4 AM :D With family and kids you do what ya gotta do imo. You're doing awesome man!
 
spaceclown said:
And I thought I was the only old guy lifting at 4 AM :D With family and kids you do what ya gotta do imo. You're doing awesome man!
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thanks man, it is the only time I can go, once my daughter is awake, no chance to lift.

also, on a funny note. I just took my daughter, neice, and nephew to a park. I let them run and play etc... My nephew who is 6, looks at me and says "your arms look pregnant". My day was made!!!!
 
Nice workout! Have fun with that cardio tomorrow. :rolleyes:

LOL @ the pregnant comment. Musta felt good. :hammer:
 
Totality said:
Ok, the sleeping issue needs to change or I will be napping this afternoon. Like clockwork, 4:10am rolls around and I am wide awake. Good thing I have summers off.

Legs
Squats (5 sets): 315 12 reps, 275 15 reps
Leg Press (5 sets): 496 10 reps 2x
Leg Extensions (5 sets): 225lbs 9 reps, 210lbs 13 reps
Seated Leg Curls (5 sets): 130lbs 8 reps, 120lbs 10 reps
Lying Leg Curls (5 sets): 100-130lbs 8-12 reps
Standing Calf Raises (5 sets): 315lbs 15 reps done on hack squat machine
Calf Extensions (5 sets): 210lbs 15 reps, 200lbs 15 reps

Feelings
Ok, I cannot walk, which is a good thing. I must say, that the hamstring pump was downright painful. During seated leg curls, it hurt to have my hamstrings leaning against the seat. Getting up was a treat :smite:

Overall though, I moved the weight well, and felt good eventhough I was kinda tired and sore. Good thing is was a lower body day, my upper body is shot and could use the time off till Wednesday. Tomorrow is abs and cardio, and the cardio should be a friggin treat considering the shape my legs will be in.:woohoo:
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ATG?
 
Totality said:
thanks man, it is the only time I can go, once my daughter is awake, no chance to lift.

also, on a funny note. I just took my daughter, neice, and nephew to a park. I let them run and play etc... My nephew who is 6, looks at me and says "your arms look pregnant". My day was made!!!!
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lol
 
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