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  1. #1
    Registered User KrunkMasterKyle's Avatar
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    Post KrunkMasterKyle Time to make gains log!

    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.




    Attached Images
    Last edited by KrunkMasterKyle; 07-30-2012 at 12:02 PM.
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  2. #2
    LvL 99 jimmy Rustler vitornoob's Avatar
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    in phaggot!
    *Hollywood's rabid cage crew*


    Bulking log -> http://forum.bodybuilding.com/showthread.php?t=145653801
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  3. #3
    Registered User KrunkMasterKyle's Avatar
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    Originally Posted by vitornoob View Post
    in phaggot!
    Yes!!!
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  4. #4
    Platinum Account MITCHAPAL00ZA's Avatar
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    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?
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  5. #5
    Registered User KrunkMasterKyle's Avatar
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    Originally Posted by MITCHAPAL00ZA View Post
    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
    Last edited by KrunkMasterKyle; 07-30-2012 at 06:37 PM.
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  6. #6
    Platinum Account MITCHAPAL00ZA's Avatar
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    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)
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  7. #7
    Registered User KrunkMasterKyle's Avatar
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    Originally Posted by MITCHAPAL00ZA View Post
    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.
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  8. #8
    Registered User KrunkMasterKyle's Avatar
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    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

    Last edited by KrunkMasterKyle; 08-01-2012 at 01:10 PM.
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  9. #9
    True New Yorker anuragp122195's Avatar
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    Kyle, my man. Glad you're logging.

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

    LMAO at Pauly D picture.
    Anurag's Journey to Strength & Excellence:
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  10. #10
    Registered User KrunkMasterKyle's Avatar
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    Originally Posted by anuragp122195 View Post
    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 phaggot :P
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  11. #11
    Registered User KrunkMasterKyle's Avatar
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    *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






    Last edited by KrunkMasterKyle; 08-01-2012 at 01:15 PM.
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  12. #12
    Registered User KrunkMasterKyle's Avatar
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    *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!


    Last edited by KrunkMasterKyle; 08-01-2012 at 10:18 PM.
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  13. #13
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    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
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  14. #14
    Registered User KrunkMasterKyle's Avatar
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    Originally Posted by anuragp122195 View Post
    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.
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  15. #15
    Registered User KrunkMasterKyle's Avatar
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    *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.

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  16. #16
    LvL 99 jimmy Rustler vitornoob's Avatar
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    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
    *Hollywood's rabid cage crew*


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  17. #17
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    Red face

    Originally Posted by vitornoob View Post
    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.
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    *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.

    Last edited by KrunkMasterKyle; 08-04-2012 at 01:41 PM.
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  19. #19
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    *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*

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    *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





    Last edited by KrunkMasterKyle; 08-05-2012 at 08:58 PM.
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    *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

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    *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

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    *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

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    *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


    Last edited by KrunkMasterKyle; 08-08-2012 at 11:31 PM.
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    *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

    Last edited by KrunkMasterKyle; 08-10-2012 at 11:08 PM.
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    *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


    Last edited by KrunkMasterKyle; 08-11-2012 at 12:08 PM.
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    *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



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    *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


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  29. #29
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    Originally Posted by KrunkMasterKyle View Post

    *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!
    *Hollywood's rabid cage crew*


    Bulking log -> http://forum.bodybuilding.com/showthread.php?t=145653801
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    Originally Posted by vitornoob View Post
    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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