KrunkMasterKyle Time to make gains log!

**KrunkMasterKyle** · 07-30-2012, 10:59 AM

Hey I'm Kyle, here I will be logging mood, workouts, and food p0rn. I just got back from Afghanistan went there weighing 155lbs and came back 130 so its that time to bulk again

!

My training looks like this:
Lower A
*Deadlift: 1 x 3
*Squat: 4 x 6-8
Leg Press Variation 3 x 12-15
Leg Curl Variation: 3 x 12-15

Lower B
*Squat: 5x5
Lunge Variation: 3 x 10-12
Leg Press Variation: 3 x 12-15
Leg Curl Variation: 3 x 12-15

Upper A
*Bench Press Variation: 5 x 5
Body weight Chins 3 x 2 (Reps short of failure)
Incline Press Variation 4 x 6-8
Seated Row: 3 x 10-12
Front/Side/Rear Delt Raises: 2 x 10-12

Upper B
*Weighted Chin: 5 x 5
*Bench Press Variation: Bench Press Variation 3 x 6-8
Barbell Row: 3 x 8-10
Machine Chest Press: 3 x 10-12
Front/Side/Rear Delt Raises: 2 x 10-12

As for the exercises with asterisks by them (*) The number of sets listed are for WORKING SETS. Work up to them with 1-2 warm up sets.

Nutrition:
Calories 2400
Fat-(Min) 50
Protein-(Min) 150
Carbs-The Rest

Attached are my "before pics" and scale weight.

**vitornoob** · 07-30-2012, 06:17 PM

in *******!

**KrunkMasterKyle** · 07-30-2012, 06:22 PM

Originally Posted by vitornoob

in *******!

Yes!!!

**MITCHAPAL00ZA** · 07-30-2012, 06:28 PM

were u in the army? also you look kinda like Vinny from jersey shore lol (face anyway)...what are your current lifts of the big three?

**KrunkMasterKyle** · 07-30-2012, 06:32 PM

Originally Posted by MITCHAPAL00ZA

were u in the army? also you look kinda like Vinny from jersey shore lol (face anyway)...what are your current lifts of the big three?

Ah no sir not the army, U.S Air Force (still active duty) just stateside now. Funny you say I look like Vinny I actually have a pic with Pauly D

^^From like 2 years ago

Current lifts for big 3
Squats-255lbs
Deadlift-310lbs
Bench-185lbs -lagging in the bench

**MITCHAPAL00ZA** · 07-30-2012, 06:44 PM

solid lifts for your weight dude...and LMAO. not sure why, but that photo looks extremely photoshopped (even though I believe you actually met him)

**KrunkMasterKyle** · 07-30-2012, 07:01 PM

Originally Posted by MITCHAPAL00ZA

solid lifts for your weight dude...and LMAO. not sure why, but that photo looks extremely photoshopped (even though I believe you actually met him)

Ha yeah he was DJ'ing in NY where I'm originally from and thank you sir for the strong lifts compliment.

**KrunkMasterKyle** · 07-30-2012, 09:59 PM

Barbell Deadlift:
205 lb x 5 reps
205 lb x 5 reps
300 lb x 3 reps

Barbell Squat:
135 lb x 10 reps
180 lb x 8 reps
180 lb x 8 reps
180 lb x 8 reps
180 lb x 8 reps

Leg Press:
200 lb x 15 reps
200 lb x 15 reps
200 lb x 15 reps

Lying Leg Curls:
75 lb x 12 reps
75 lb x 12 reps
75 lb x 12 reps

Mood:Feels AMAZING being back in the gym stateside
Overall I think I had a pretty solid session.

Nutrition for the day
Macros
Fat-53g
Protein-176g
Carb-324g
Somehow My Fitness Pal has all this at 2402calories ->http://www.myfitnesspal.com/food/dia...ate=2012-07-30

Some Eats

If it fits my macros they say :P

**anuragp122195** · 07-31-2012, 10:33 AM

Kyle, my man. Glad you're logging.

Your strength:body weight ratio is crazy! Strong as hell.

LMAO at Pauly D picture.

**KrunkMasterKyle** · 07-31-2012, 10:43 AM

Originally Posted by anuragp122195

Kyle, my man. Glad you're logging.

Your strength:body weight ratio is crazy! Strong as hell.

LMAO at Pauly D picture.

Thanks man! And inb4 I get called a Jersey Shore ******* :P

**KrunkMasterKyle** · 07-31-2012, 08:34 PM

*Rest Day 31 July*

Running for a bit outside. ~11 Mins moderate pace.
Air Force gave me a house today so have been moving all my stuff into it today and tomorrow.

Nutrition for the day
Macros
Fat-58g
Protein-169g
Carbs-289g

**KrunkMasterKyle** · 08-01-2012, 09:26 PM

*1 Aug Upper A Day*

Dumbbell Bench Press:
40 lb x 8 reps
40 lb x 5 reps
65 lb x 5 reps
65 lb x 5 reps
65 lb x 5 reps
65 lb x 5 reps
65 lb x 7 reps

Chin-Up:
15 reps
10 reps
9 reps

Barbell Incline Bench Press:
120 lb x 7 reps
120 lb x 6 reps
120 lb x 7 reps
120 lb x 7 reps

Seated Cable Row:
100 lb x 12 reps
100 lb x 12 reps
100 lb x 12 reps

*Standing Dumbbell Front Delt Raise:
10 lb x 12 reps
10 lb x 12 reps

*Dumbbell Side Lateral Raise:
10 lb x 10 reps
10 lb x 10 reps

*Dumbbell Rear Delt:
10 lb x 12 reps
10 lb x 10 reps

* -Super set

Mood:Another really good day at the gym.
Pushed myself to to the limit! Little over an hour there.
Side note - wish me and my friend weren't so damn popular sometimes ERRBODY wanting to talk to us at the gym today :P We're there to workout not listen to how awesome you're weekend went and make plans with us.

Nutrition for the day:
Macros
Fat-56g
Protein-175g
Carbs-306g

Made mass amount of pancakes and my friend made me take them with me so we could go out and socialize and swim after we hit the gym so yes I ate half of them on the car ride...never again! So bumpy

^Hard work!

**anuragp122195** · 08-01-2012, 09:33 PM

Great workout! You don't do flat bench w/ barbell or just incline?

Lol, you brought pancakes in the car and to the pool. My meals are just impossible to make portable.

I hate when people want to just talk at the gym lol... My friends have a bad habit of doing that so I'm fortunate enough to just workout in my home gym. I used to workout at the public gym w/ them. Never again.. haha

**KrunkMasterKyle** · 08-01-2012, 09:53 PM

Originally Posted by anuragp122195

Great workout! You don't do flat bench w/ barbell or just incline?

Lol, you brought pancakes in the car and to the pool. My meals are just impossible to make portable.

I hate when people want to just talk at the gym lol... My friends have a bad habit of doing that so I'm fortunate enough to just workout in my home gym. I used to workout at the public gym w/ them. Never again.. haha

Haha well apperently when I got to the gym it was faurking bench day for everyone so all the benches were taken at the time so I resorted to DB since I didn't wanna be standing around looking like I didn't know what I was doing in the gym (Which I don't/Inb4 I don't lift).

And haha yes luckly they told me we were leaving just as i got done putting the last one on the plate...had to bring my sludge and fruit in the car and assembled and ate on the way. Lol yeah well since alot of people havn't seen me since I've returned to the states they wanna catchup but I'm at the gym to lift if you wanna catch up text me after the gym brahs srsly.

**KrunkMasterKyle** · 08-02-2012, 08:50 PM

*2 Aug Rest Day*

Soo busy today moving out of Air Force dorms into Air Force housing. Didn't have enough time to cook and eat during the day to much so last meal basically has all my calories and macros in it.

Nutrition
Fat-57g
Protein-170g
Carb-320g

Sorry no time for any pics hopefully tomorrow I'll have more time.

**vitornoob** · 08-03-2012, 06:02 AM

You're lacking tightness during your benches, sir....your legs and butt are always moving, try to fix it and it'll improve the form = more weigth
I felt a bit weird your chins...maybe someone will talk better about this...you should post your vid here -> http://forum.bodybuilding.com/showth...hp?t=138183963

**KrunkMasterKyle** · 08-04-2012, 07:46 AM

Originally Posted by vitornoob

You're lacking tightness during your benches, sir....your legs and butt are always moving, try to fix it and it'll improve the form = more weigth
I felt a bit weird your chins...maybe someone will talk better about this...you should post your vid here -> http://forum.bodybuilding.com/showth...hp?t=138183963

Thanks Vitor will defiantly try and keep more tightness for next time.

**KrunkMasterKyle** · 08-04-2012, 01:25 PM

*3 Aug Lower B*

Extremely busy moving and setting up/buying furniture no time to log/take pics of meals or anything but did hit the gym.

Barbell Squat:
135 lb x 10 reps
135 lb x 10 reps
195 lb x 5 reps
195 lb x 5 reps
195 lb x 5 reps
195 lb x 5 reps
195 lb x 5 reps
Dumbbell Lunges:
45 lb x 20 reps
45 lb x 20 reps
45 lb x 20 reps
Leg Press:
200 lb x 15 reps
200 lb x 15 reps
200 lb x 15 reps
Seated Leg Curl:
90 lb x 12 reps
90 lb x 12 reps
90 lb x 12 reps

*Really good to get to the gym felt great like I accomplished destroying my legs
Macros:
2205 Calories (Little low due to all the running around and not enough time)
Fat-32g
Protein-153g
Carbs-209g

(The rest of the calories came from the 4th macro-nutrient if you catch my drift)

French Toast & Sludge (with strawberries)

Pancakes with sludge and bananas

Currently updating from my phone cause the internet service is a giant douche and can't get it installed until monday. So will edit post later with a video.

**KrunkMasterKyle** · 08-04-2012, 10:18 PM

*4 Aug Upper B*

Chin-Ups:
Body Weight 2x8
Weighted 15lbs 5x5

Barbell Press:
115lbs 3x10
115lbs 1x12

Barbell Row:
95lbs 3x10

Machine Chest Press:
115lbs 1 x 12
115lbs 1 x 11
115 1 x 8

*Front/Side/Rear Delt Raises:
10lbs 2 x 12/10/12

*Super set

Notes-Less energy then normal however got a pretty decent workout.
First time doing barbell rows (felt weird do not know how to properly preform the exercise)
Machine Chest press got really heavy on the last set but I pushed it pretty hard

Finally used my oven today made French Toast Apple Casserole

Nutrition:
Macros
Fat-57g
Protein-185g
Carbs-281g

Money $hot

*Still no internet so have to wait on video*

**KrunkMasterKyle** · 08-05-2012, 02:08 PM

*5 August Rest Day*

Just ran outside for ~11 mins again. Taking a look back on my first week and I would say I've had a really success-full/busy week. Leaving tomorrow to drive up to NY to visit my friends and family from back home so another few jam-packed weeks ahead of me.

Took some pics to track my progress week by week (though should be doing month by month IMO I'd like to see if I'm slowly improving my body comp. or not)

End of week 1 pics:

Nutrition:
Macros
Fat-54g
Protein-183g
Carb-315g

**KrunkMasterKyle** · 08-06-2012, 02:21 PM

*3 Aug Lower B VIDEO!*

Barbell Squat:
135 lb x 10 reps
135 lb x 10 reps
195 lb x 5 reps
195 lb x 5 reps
195 lb x 5 reps
195 lb x 5 reps
195 lb x 5 reps
Dumbbell Lunges:
45 lb x 20 reps
45 lb x 20 reps
45 lb x 20 reps
Leg Press:
200 lb x 15 reps
200 lb x 15 reps
200 lb x 15 reps
Seated Leg Curl:
90 lb x 12 reps
90 lb x 12 reps
90 lb x 12 reps

*Really good to get to the gym felt great like I accomplished destroying my legs

**KrunkMasterKyle** · 08-07-2012, 07:48 PM

*4 Aug Upper B*

Chin-Ups:
Body Weight 2x8
Weighted 15lbs 5x5

Barbell Press:
115lbs 3x10
115lbs 1x12

Barbell Row:
95lbs 3x10

Machine Chest Press:
115lbs 1 x 12
115lbs 1 x 11
115 1 x 8

*Front/Side/Rear Delt Raises:
10lbs 2 x 12/10/12

*Super set

Notes-Less energy then normal however got a pretty decent workout.
First time doing barbell rows (felt weird do not know how to properly preform the exercise)
Machine Chest press got really heavy on the last set but I pushed it pretty hard

**KrunkMasterKyle** · 08-08-2012, 10:39 PM

*Aug 6th Lower A*
Barbell Deadlift:
205 lb x 5 reps
205 lb x 5 reps
300 lb x 2 reps (One Failed)

Barbell Squat:
135 lb x 10 reps
180 lb x 8 reps
180 lb x 8 reps
180 lb x 8 reps
180 lb x 8 reps

Leg Press:
200 lb x 15 reps
200 lb x 15 reps
220 lb x 15 reps (pfftt easy moving up to 220 next time)

Lying Leg Curls:
75 lb x 12 reps
75 lb x 12 reps
75 lb x 12 reps

Mood:Good for the most part was rushing because was leaving to drive to NY in 2 hrs...felt like complete **** after the deadlifts thought I lost all my strength but mind was somewhere else during that.
Notes: New deadlift stance (feet less then shoulder width apart)/trying to tighten EVERYTHING before lifting weight needs to drop down for this new form!

Nutrition for the day
Macros
Fat-52g
Protein-191g
Carb-281g

Rice Pudding w/ fruit

Combining Rest day here since not much to report.

*Aug 7th Rest Day*
Drove 23hrs from Nebraska to New York to surprise my family...note WAS A GIANT SUCCESS

Nutrition for the day
Macros
Fat-53g
Protein-167g
Carb-275g

**KrunkMasterKyle** · 08-08-2012, 10:51 PM

*8 Aug Upper A Day*

Dumbbell Bench Press:
40 lb x 8 reps
40 lb x 5 reps
65 lb x 5 reps
65 lb x 5 reps
65 lb x 5 reps
65 lb x 5 reps
65 lb x 7 reps

Chin-Up:
16 reps
11 reps
10 reps

Dumbbell Incline Bench Press:
50 lb x 8 reps
50 lb x 8 reps
50 lb x 8 reps
50 lb x 10 reps

*Standing Dumbbell Front Delt Raise:
10 lb x 12 reps
10 lb x 12 reps

*Dumbbell Side Lateral Raise:
10 lb x 10 reps
10 lb x 10 reps

*Dumbbell Rear Delt:
10 lb x 12 reps
10 lb x 12 reps

* -Super set

Mood:Pretty decent, got to workout in my buddies personal gym and taught my sister that lifting weights wont turn her big and bulky (she wants to "tone" <- god I hate that word) So having her do some squats and other exercises with me.

Nutrition for the day:
Macros
Fat-52g
Protein-189g
Carbs-293g

*Weigh in*

Angel hair and chicken w/ cheese:

French Toast Apple and Berries Casserole

**KrunkMasterKyle** · 08-09-2012, 04:55 PM

*10 August Rest Day*

Ran with my best friends little brother for 1.25 miles

Nutrition
Macros
Fat-50g
Protein-163g
Carb-327g

My 2pm "breakfast"

Made turkey burgers and potato wedges for me and my mom

**KrunkMasterKyle** · 08-10-2012, 11:05 PM

*10 Aug Lower B*

Barbell Squat:
135 lb x 10 reps
135 lb x 10 reps
200 lb x 5 reps
200 lb x 5 reps
200 lb x 5 reps
200 lb x 5 reps
200 lb x 5 reps
Dumbbell Lunges:
45 lb x 20 reps
45 lb x 20 reps
45 lb x 20 reps
Leg Press:
220 lb x 15 reps
230 lb x 15 reps
230 lb x 15 reps
This Leg Press machine is light
Seated Leg Curl:
100 lb x 12 reps
100 lb x 12 reps
110 lb x 15 reps

*Really good to got a 1month membership to this gym in NY I enjoy it!
Note-Leg press was light compared to my gym in NE.

Macros: (Highly guesstimated)
Fat-68g
Protein-178g
Carbs-236g

Ronnie Coleman was here

Out to lunch with mom and sister

Working out with my little sister

**KrunkMasterKyle** · 08-12-2012, 01:27 AM

*11 Aug Upper B*

Chin-Ups:
Body Weight 2x8
Weighted 20lbs 4x5
Weighted 20lbs 1x6

Barbell Press:
120lbs 3x10

Barbell Row:
100lbs 3x10

Dumbbell Chest Press:
55lbs 3x10

*Front/Side/Rear Delt Raises:
10lbs 2 x 12/10/12

*Super set

Notes-Lifting more weight then last week feels good man! (Note knowing lawyers with personal home gyms helps out a ton!)

Nutrition:
Macros
Fat-50g
Protein-173g
Carbs-334g

**KrunkMasterKyle** · 08-13-2012, 07:11 PM

*12 August Rest Day*

Dinner date!

Nutrition
Macros (Barley made it over 2000kcals today since was so busy :/ making up for it tomorrow)
Fat-43g
Protein-143g
Carb-284g (that there cold stone has alot of carbs )

Dinner Date I cooked up

**vitornoob** · 08-13-2012, 07:26 PM

Originally Posted by KrunkMasterKyle

*12 August Rest Day*

Dinner date!

Nutrition
Macros (Barley made it over 2000kcals today since was so busy :/ making up for it tomorrow)
Fat-43g
Protein-143g
Carb-284g (that there cold stone has alot of carbs )

Dinner Date I cooked up
[IMG]http://i210.photobucket.com/albums/bb310/demonskater54/IMAG0288-1.jpg[IMG]

ding ding ding...dat dinner with the girl?

Are you at home? Where have you been lifting?

ohhhh your heavenly blessed sis....<3

HAHAH JK!

**KrunkMasterKyle** · 08-13-2012, 07:38 PM

Originally Posted by vitornoob

ding ding ding...dat dinner with the girl?

Are you at home? Where have you been lifting?
ohhhh your heavenly blessed sis....<3
HAHAH JK!

Haha yes dat dere dinner date

(got COLDSTONE ice cream after idk if you are familiar) ->http://www.coldstonecreamery.com/ Aware oneself if not already

And I have been lifting ALL over I am friends with a lawyer that owns his own personal gym below his law firm and I got into another gym so you'll see me lifting at both for the next few weeks.

Haha you going to WHITE KNIGHT my sis :P :P trololol JKJK

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