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

[Godhelpme]

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

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[/QUOTE]

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!

Great work guys!

HAPPY BIRTHDAY, ZOHAIRM, enjoy!!!!

[kylemnhn]

Happy Birthday Brother have a good one

side note today is my off day and i will post my Last night leg work out in a bit!

[kylemnhn]

Leg Day

This is my most productive leg day and am quite pleased with my numbers.

Leg extensions:
2x 100 x 12
1 x 130 x 10
2 x 180 x 10
2 x 250 x 10


Hack Squats:
2x 180 x 10
2 x 270 x 10
1 x360 x 8
1 x 450 x 6


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


ATG: Squats
2 x 135
2 x 225 x 15
1 x 275 x 15
3 x 315 x 10
1 x 365 x 8
1 x 385 x 9
315 x 12 DS 225 x 10
315 x 8 x DS 225 x 10

standing Hamstring Curls (2 second holds):
1x 25 x 15
1 x 50 x 12
1 x 75 x 8
1 x 100 x 8
1 x 100 x failure (Ds) 50 x failure

Leg Press:
1 x 180x 12
1 x 360 x 12
1 x 540 12
1 x 720 x 10
1 x 900 x 8
1 x 1080 x 6

[Savyfit220]

I am pretty sore all over today which is a great feeling. I decided to take today off from the gym! Leg Day again tomorrow its the only way to make em grow. Looking forward to my all you can eat sushi and hibachi grill post meal

Jelly of all you eat sushi and Habachi

[kylemnhn]

Jelly of all you eat sushi and Habachi

well when you come down for me to curl.... after that we will go lol

[kylemnhn]

Thursday BACK Day

After that leg day and a day of rest we were right back at it with a massive back attack i could have kept going my energy was nuts today!

Wide- Grip Pull ups
5 x 12


DB Rows
1 x135 x 10
3 x 150x 10

Seated rows
1x 160 x 14
1 x 240 x 10
1x 300 x 9 (DS) 150, x failure
1 x 360 x 9 (DS) 240, 85 x failure
1 x 360 x 6 (DS) 240, 85 x failure

Seated Iso Row (Single arm)
1 x 90 x 12
3 x 180x 9
1(DS)180, 145, 90 x failure

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


reverse grip bent over rows
4x 135 x 15


V-Bar Pulldown
2x 150 x 14
2 x 180x 10
2x 220 x 9 (DS) 150, 85 x failure


Cable Rope Pulldown
1 x 35 x 12
2 x 45x 10
2 x 50 x 10 (DS) 35, x 10
1 x 50(DS) 35 x failure

[woolegend21]

150lb dumbbell rows?!??!

Damn bro. We got phil heath up in dis b*tch

[kylemnhn]

150lb dumbbell rows?!??!

Damn bro. We got phil heath up in dis b*tch

hahaha i got a video of it lol

[Savyfit220]

well when you come down for me to curl.... after that we will go lol

lol deal!

happy belated bday Zohar!

Nice back day Kyle!

[swooshie]

Leg Day

This is my most productive leg day and am quite pleased with my numbers.

Leg extensions:
2x 100 x 12
1 x 130 x 10
2 x 180 x 10
2 x 250 x 10


Hack Squats:
2x 180 x 10
2 x 270 x 10
1 x360 x 8
1 x 450 x 6


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


ATG: Squats
2 x 135
2 x 225 x 15
1 x 275 x 15
3 x 315 x 10
1 x 365 x 8
1 x 385 x 9
315 x 12 DS 225 x 10
315 x 8 x DS 225 x 10

standing Hamstring Curls (2 second holds):
1x 25 x 15
1 x 50 x 12
1 x 75 x 8
1 x 100 x 8
1 x 100 x failure (Ds) 50 x failure

Leg Press:
1 x 180x 12
1 x 360 x 12
1 x 540 12
1 x 720 x 10
1 x 900 x 8
1 x 1080 x 6

Those numbers are huge!!!! Your workouts are amazing!

Have a great weekend you two!

[Zohairm]

GST Squat Day 90%

Supplements
1.5 scoop Pump Xtreme
2 scoops Con-Cret
2 scoops Peak 400

Core lift:
BB Squat
225 x 10 AMRAP
226 x 3
225 x 3
The program I am on calls for sets of 1-3 after the AMRAP set. I could have kept going otherwise.

Supplement Lift 1
Front Squat
120 x 10
120 x 10
120 x 10
Same weight as last week

Supplement Lift 1
BB Lunges
95 x length of gym floor roughly 12-15 steps
95 x length of gym floor roughly 12-15 steps
95 x length of gym floor roughly 12-15 steps
95 x length of gym floor roughly 12-15 steps
5lb increase

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
same exact weight this week

Supplement Lift 4
Calf Raises
315 x Burnout
315 x Burnout
315 x Burnout
315 x Burnout
Same weight again

Supplement Lift 5
Seated Leg Extension
245 x 10
245 x 10
245 x 10
245 x 10
10 lb increase

90 percent week marks the end of the GSt cycle. I look forward to increasing all my maxes next week

[fabryzz]

damn kyle you're lifting heavy ass weight, impressive!

Good work on leg day Zohairm

[kylemnhn]

damn kyle you're lifting heavy ass weight, impressive!

Good work on leg day Zohairm

Thanks Fab just trying to push it the best i can.. agreed good job Zohairm

[kylemnhn]

Did shoulders yesterday and legs today but i have class so i will post my lifts later, i have no internet at my apartment right now considering i just moved in this weekend!

[ChosenBrah]

Happy belated bday Z

[Godhelpme]

Did shoulders yesterday and legs today but i have class so i will post my lifts later, i have no internet at my apartment right now considering i just moved in this weekend!

Good work, sounds good, enjoy your day!

[kylemnhn]

Leg Day Tuesday

ATG: Squats
2 x 135
2 x 225 x 15
1 x 275 x 15
3 x 315 x 10
1 x 365 x 8
2 x 315 x 9
2 x 225 x Failure
1 x 135 x Failure

Leg extensions:
2x 100 x 12
1 x 130 x 10
2 x 180 x 10
2 x 250 x 10


bulgarian split squat:
1x 135 x 10
1 x 155 x 8
1 x175 x 8
1 x 135 x 10


Hamstring Curls(3 second holds):
2x 110 x 14
2 x 135x 12
2 x 155 x 8

[kylemnhn]

Monday Shoulders


Smith Machine upright rows(warm up)
135 x 13
2 x 155 x 10
2x175 x 8
1 x 155 x 10
1 x 135 x failure

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

DB Side raises (SS) DB rear flyes
3 x 35 x10

[jh18]

solid work outs. that leg day looks killer.

[kylemnhn]

solid work outs. that leg day looks killer.

yea it was a really good day... the only bad part is it was at 7 am so i feel like my lifts weren't as strong as i wanted them to be.

[jh18]

man I hate getting up that early let alone working out. I woulda needed 6 coffees and 2 scoops of pump extrem lol

[BB2K]

Leg Day

This is my most productive leg day and am quite pleased with my numbers.

Leg extensions:
2x 100 x 12
1 x 130 x 10
2 x 180 x 10
2 x 250 x 10


Hack Squats:
2x 180 x 10
2 x 270 x 10
1 x360 x 8
1 x 450 x 6


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


ATG: Squats
2 x 135
2 x 225 x 15
1 x 275 x 15
3 x 315 x 10
1 x 365 x 8
1 x 385 x 9
315 x 12 DS 225 x 10
315 x 8 x DS 225 x 10

standing Hamstring Curls (2 second holds):
1x 25 x 15
1 x 50 x 12
1 x 75 x 8
1 x 100 x 8
1 x 100 x failure (Ds) 50 x failure

Leg Press:
1 x 180x 12
1 x 360 x 12
1 x 540 12
1 x 720 x 10
1 x 900 x 8
1 x 1080 x 6

1080 x 6?!?!?! holy crap!

[kylemnhn]

man I hate getting up that early let alone working out. I woulda needed 6 coffees and 2 scoops of pump extrem lol

Yea i am used to the early mornings when know and plan them its not bad i go to bed earlier and wale up an hr or so b4 i plan on lifting to eat and all

1080 x 6?!?!?! holy crap!

BB2k I'm glad i can shock you with something hahaha it was one of those days ya know... i was zoned out the whole time!

[kylemnhn]

Hopefully i will have internet at my apartment soon! Till then sorry about the lapse over the weekend

[swooshie]

yea it was a really good day... the only bad part is it was at 7 am so i feel like my lifts weren't as strong as i wanted them to be.

It's a hard call. If I lift early morning (usually 7am also) I do feel my lifts are weaker but there's hardly anyone at the gym, so I have access to all of the equipment and get through my workout quickly. In the evening, I have to deal with the crowd, but my lifts are definitely better with all the foodz in my tum from the day

Plus I hate getting up that early!

[kylemnhn]

It's a hard call. If I lift early morning (usually 7am also) I do feel my lifts are weaker but there's hardly anyone at the gym, so I have access to all of the equipment and get through my workout quickly. In the evening, I have to deal with the crowd, but my lifts are definitely better with all the foodz in my tum from the day

Plus I hate getting up that early!

Hahaha yea i know but during prep i have to go to the gym twice a day anyways. But yea sometimes the non waiting is worth it to get up early.

[kylemnhn]

Leg Day Monday

ATG: Squats
2 x 135
2 x 225 x 15
1 x 275 x 15
3 x 315 x 10
1 x 365 x 8
2 x 385 x 9
1 x 365 x 8
2 x 315 x 10
1 x 225 x 10

Leg extensions:
2x 100 x 12
1 x 130 x 10
2 x 180 x 10
2 x 250 x 10


bulgarian split squat:
4x135


Hamstring Curls(3 second holds):
2x 110 x 14
2 x 135x 12
2 x 155 x 8

Chest Day Tuesday

Incline DB Press:
80 x 12
105 x 12
115 x 8
130 x 6 drop set 75x failure
75 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(SS) push-ups to failure
60 x 10(SS) push-ups to failure
60 x 10 (SS) push-ups to failure
70 x (SS) push-ups to failure


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

[Zohairm]

GST Press Day 60%

Supplements
.5 scoop Pump Extrem
2 scoops Con-Cret
2 scoops Peak 400

Core lift:
BB Bench
new max set to 250
150 x 8
150 x 8
150 x 14

Supplement Lift 1
Dips
BW x 10
BW x 10
BW x 10
BW x 10

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

Supplement Lift 3
OHP
85 x 10
85 x 10
85 x 10
85 x 10

+ AB work and 15 min of HIIT

Started a new GST cycle and all my new maxes are looking good to me!

[Zohairm]

GST Squat Day 60%

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

Core lift:
BB Squat
New max set to 290
135 warmup x 15
185 x 8
185 x 8
185 x 16


Supplement Lift 1
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
5lb decrease

Supplement Lift 2
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
same exact weight this week again

Supplement Lift 3
seated Calf Raises
1 PPS x Burnout
1 PPS x Burnout
1 PPS x Burnout
1 PPS x Burnout
Changing up the calf workout

Supplement Lift 4
Seated Leg Extension
245 x 10
245 x 10
245 x 10
245 x 10
same weight


So i have been consistent in the gym for a little while again. My maxes are climbing steadily and I am getting back to my old numbers!

[mvd546]

Strong leg training Z. 185x16...Pretty impressive.