Promera sports-peak 400,pump extrem, beta-cret 2.0: Kylemnhn & zohairm chasing peaks

[BB2K]

[QUOTE=kylemnhn;1181816041]

[size=+2]

BACK DAY

My Macros for the day I had 60 grams of fats 300g protein and 180 carbs for a total of 2,740 calories

Wide- Grip Pull ups
5 x 12 (3 Sec Hold at Top)


Wide Grip pull downs
2x 180 x 12
2 x 210x 9
2(DS)180, 150, 100 x failure

Isolated Neutral Lat Pulldown
4 x 135x 10 (3 Sec squeeze)



reverse grip bent over rows
2x 135 x 12
2 x 175x 9
2(DS)175, 1 x failure

Neutral Pulldown
2x 150 x 14
2 x 180x 10
2(DS)220, 160, 100 x failure

wow! 3 second hold?! hell im lucky to ake it all the way up to the bar lol I use to do pull ups daily, goal was 1,000 pull ups in 30 days. did that but then stopped like a dummy. Keep up the awesome work buddy!

[kylemnhn]

LEG DAY

My Macros for the day I had 60 grams of fats 300g protein and 250 carbs for a total of 2,740 calories and this is after a night of going out and drink in smh didn't think i was going to be this productive lol

Squats
2 x 135 x 15
2 x 225 x 15
1 x 275 x 10
2 x 315 x 10
1 x 365 x 8
1x 385 x 6
315 x 15 DS 225 x 10
315 x 12 DS 225 x 8

Leg extensions(singles)(2 second holds):
2x 70 x 12
2 x 100 x 10
2(DS)100, 60, x failure


Hamstring Curls(3 second holds):
2x 110 x 14
2 x 135x 12
2 x 140 x 8


WalkingLunges:
2 x 110 x 22
1 x 110 x 10

[kylemnhn]

Here is the chest day from Sat that i didn't get a chance to post up!

Chest Day

Incline DB Press:
80 x 12
100 x 12
115 x 10
120 x 8 drop set 60 x failure
125 x 6 drop set 60x failure
70 x failure

Incline Bench flys:
50 x 12 for 2 sets
60 x 10 x 3 sets

Flat bench:
135 x 15 pause (2 sec)
2 x225 x15 pause (2 sec)
1 x 225 x 10 pause (2 sec)
135 x failure

Cable flys
50 x 12
60 x 10
60 x 10 drop set 35 x failure
70 x 6 drop set 35 x failure


Hammer strength wide grip press(single arm):
45x 15
90 x 10
90 x 10
135 x 6 drop set 45 x failure

Pec Deck super set with Push-Ups
3 x 165 x failure

[Zohairm]

Here is the chest day from Sat that i didn't get a chance to post up!

Chest Day

Incline DB Press:
80 x 12
100 x 12
115 x 10
120 x 8 drop set 60 x failure
125 x 6 drop set 60x failure
70 x failure

Incline Bench flys:
50 x 12 for 2 sets
60 x 10 x 3 sets

Flat bench:
135 x 15 pause (2 sec)
2 x225 x15 pause (2 sec)
1 x 225 x 10 pause (2 sec)
135 x failure

Cable flys
50 x 12
60 x 10
60 x 10 drop set 35 x failure
70 x 6 drop set 35 x failure


Hammer strength wide grip press(single arm):
45x 15
90 x 10
90 x 10
135 x 6 drop set 45 x failure

Pec Deck super set with Push-Ups
3 x 165 x failure

That's some heavy DB's there Kyle!

[Zohairm]

Soo I decided to use my free time to go camping in the wilderness with my friends

We camped for 2 night so I wasn't able to gym.

I worked late and the gym is closed for main tanner today so it doesn't look like today will be a lifting day as well

[jh18]

Here is the chest day from Sat that i didn't get a chance to post up!

Chest Day

Incline DB Press:
80 x 12
100 x 12
115 x 10
120 x 8 drop set 60 x failure
125 x 6 drop set 60x failure
70 x failure

Incline Bench flys:
50 x 12 for 2 sets
60 x 10 x 3 sets

Flat bench:
135 x 15 pause (2 sec)
2 x225 x15 pause (2 sec)
1 x 225 x 10 pause (2 sec)
135 x failure

Cable flys
50 x 12
60 x 10
60 x 10 drop set 35 x failure
70 x 6 drop set 35 x failure


Hammer strength wide grip press(single arm):
45x 15
90 x 10
90 x 10
135 x 6 drop set 45 x failure

Pec Deck super set with Push-Ups
3 x 165 x failure

Solid chest work. I need to step up my game

[Goalie_Girl]

That's some heavy DB's there Kyle!

You can say that again, nice work!

[ChosenBrah]

Nice heavy weights up in here

[AndrikM]

Awesome chest work Kyle!
Steven introduced me to the 50% drop for drops instead of conventional 25-30% .. man so much more burn!

[kylemnhn]

Solid chest work. I need to step up my game

this is one of my stronger body parts but when i was younger i did a lot of chest lol

[swooshie]

[woolegend21]

Here is the chest day from Sat that i didn't get a chance to post up!

Chest Day

Incline DB Press:
80 x 12
100 x 12
115 x 10
120 x 8 drop set 60 x failure
125 x 6 drop set 60x failure
70 x failure

Incline Bench flys:
50 x 12 for 2 sets
60 x 10 x 3 sets

Flat bench:
135 x 15 pause (2 sec)
2 x225 x15 pause (2 sec)
1 x 225 x 10 pause (2 sec)
135 x failure

Cable flys
50 x 12
60 x 10
60 x 10 drop set 35 x failure
70 x 6 drop set 35 x failure


Hammer strength wide grip press(single arm):
45x 15
90 x 10
90 x 10
135 x 6 drop set 45 x failure

Pec Deck super set with Push-Ups
3 x 165 x failure

Awesome chest workout Kyle!

Do you do conventional squats or ATG? I seen your last leg workout and you were throwing around some huge weights for squats man! lol

[AndrikM]

Happy New Year Guys!

[jh18]

Happy new year

[kylemnhn]

Awesome chest workout Kyle!

Do you do conventional squats or ATG? I seen your last leg workout and you were throwing around some huge weights for squats man! lol

ATG lol always below parallel unless I do bottom half / top half squats(close stance)

[yenshadows22]

Sorry, I've been busy, but I am back in to follow your log. Great job guys!

[conradcrow]

Happy new years guys!

[kylemnhn]

Happy new years guys!

thanks CC you too brother!

Sorry, I've been busy, but I am back in to follow your log. Great job guys!

glad to have you back Yenshadows

[Zohairm]

GST Squat Day 80%

Supplements
1.5 scoop Beta-cret 2.0
2 scoops Con-Cret
2 scoops Peak 400


Core lift:
BB Squat
205 x 14 AMRAP
205 x 6
205 x 6
I made sure i didnt set my maxes to high this round of GST. It seems like i set them too low because 205 x 6 was very easy.

Supplement Lift 1
Front Squat
120 x 10
120 x 10
120 x 10

Supplement Lift 2
BB Lunges
90 x length of gym floor roughly 12-15 steps
90 x length of gym floor roughly 12-15 steps
90 x length of gym floor roughly 12-15 steps
90 x length of gym floor roughly 12-15 steps

Supplement Lift 3
Hack Squat
2.5 PPS x 10
2.5 PPS x 10
2.5 PPS x 10
2.5 PPS x 10
PPS = Plates Per Side

Supplement Lift 4
Calf Raises
315 x Burnout
315 x Burnout
315 x Burnout
315 x Burnout

Supplement Lift 5
Seated Leg Extension
235 x 10
235 x 10
235 x 10
235 x 10

I set my maxes lower this round of GST. I need to increase them all to increase the intensity of my training. change will be implemented next round

[Savyfit220]

Killer chest work out Kyle!

Nice leg day Zohairm,

[kylemnhn]

Killer chest work out Kyle!

Nice leg day Zohairm,

Just trying to be like you savy liking the vids ur posting glad to be able to follow you on IG too.

[Savyfit220]

Just trying to be like you savy liking the vids ur posting glad to be able to follow you on IG too.

lol Kyle please I'll be happy if I even come close to the way you look, more feminine looking of course.

[kylemnhn]

lol Kyle please I'll be happy if I even come close to the way you look, more feminine looking of course.

No way your crazy give yourself more credit than that you look great

[kylemnhn]

Ok so i have been pretty busy the past few days so i haven't posted my lifts but here they are. One of my friends and he is like a brother to me is staying with me for the week and our lifts have been on another level!

SAT-BACK Day

Wide- Grip Pull ups
5 x 12 (3 Sec Hold at Top)


DB Rows
1x 115 x 12
1 x 125x 10
1 x135 x 10
2 x 150x 10


Wide Grip pull downs
2x 150 x 12
2 x 180x 9
2(DS)210, 150, 85 x failure


reverse grip bent over rows
2x 135 x 12
2 x 175x 9
2(DS)175, 1 x failure

Neutral Pulldown
2x 150 x 14
2 x 180x 10
1x 220 x 9 (DS) 150, x failure
1 x 260 x 6 (DS) 150, 85 x failure

Chest Day

]

Incline DB Press:
80 x 12
100 x 12
120 x 8 drop set 60 x failure
125 x 6 drop set 60x failure
2 x 135 x 5
70 x 10

Incline Bench flys:
2 x 50 x 12
1 x 60 x 10
2 x 70 x 10 x (DS) 35


Cable flys
50 x 12
60 x 10
60 x 10 drop set 35 x failure
70 x 6 drop set 35 x failure


Hammer strength wide grip press(single arm):
45x 15
90 x 10
90 x 10
135 x 6 drop set 45 x failure

Pec Deck super set with Push-Ups
3 x 165 x failure[/QUOTE]

Tuesday- Shoulders

Smith Machine Shrugs(warm up)
135 x 25
2 x 225 x 15
2 x315 x 15
2 x 375 x 12 (DS) 225 x10
2 x 135 x 25

Shoulder DB: 2 x 45 x 12(warm up)
45 x warmup
70 x10 (DS) 45 x 6
80x12 (DS) 45 x 7
90 x 12
100 x 10
100 x 8 (DS) 50 x 8

Cable rear Delt(2 second holds):
1 x 45 x 10
2 x 55 x 10
1 x 55 x 10 (DS) 25 x failure


leaning Lateral raises(singles)(2 second holds):
1x 45 x 12
1x 50 x 12
1x 60 x 10(DS) 35 x 10


Front Raises
1 x 45 x 10
1 x 50 (DS) 20 x 10
1 x 60 x6 (DS) 20 , 10 x 10

[ChosenBrah]

Nice lifts! Working out with someone who pushes u is awesome

[kylemnhn]

Nice lifts! Working out with someone who pushes u is awesome

It is man i am hoping he moves back after school bc we feed off of each other!

[yakuzastyle]

Nice lifts! Working out with someone who pushes u is awesome

It is man i am hoping he moves back after school bc we feed off of each other!

i have to say a partner is great, but having the convenience to go train and not having to wait for your partner is better

[RyouBakua]

wow. DB rows 150 x 10!

tell me you got that on video. would upvote fersure

Core lift:
BB Squat
205 x 14 AMRAP

impressive

[kylemnhn]

wow. DB rows 150 x 10!

tell me you got that on video. would upvote fersure

I didnt but lucky for u i have another back day later this week so just for you i will take one and up load it

i have to say a partner is great, but having the convenience to go train and not having to wait for your partner is better

True but when you both train at the same intensity the rest isnt much different and talk carp to get a few extra reps out

[Zohairm]

Awesome session Kyle! having a gym partner pushes new limits!


I got alot of cardio in the past two days with some Racquetball and finally got a training session in today

GST Press Day 90%

Supplements
1 scoop Pump Extrem
2 scoops Con-Cret
2 scoops Peak 400

Core lift:
BB Bench
205 x 4 (AMRAP)
205 x 3
205 x 2
(My bench has always been my weakest lift. I need to get back at the 225 soon)

Supplement Lift 1
Dips
BW x 10
BW x 10
BW x 10
BW x 10
I need to invest in a weighted belt!

Supplement Lift 2
Seated skull crushers
70 x 8
70 x 8
70 x 8
70 x 8

Supplement Lift 3
Standing BB OHP
85 x 8
85 x 8
85 x 8
85 x 8
I feel like I should be able to push harder with these. I have never done OHP before so I am not super surprised.


My 21st Birthday is tomorrow on the 8th so I am very excited!