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  1. #1
    Registered User joncortez1986's Avatar
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    Talking Promera Sports (Peak 400 + Pump Extrem) quicknutz & Joncortez1986 get'n ripped

    This will be our contest log. Stay tuned. More to come soon. Just waiting for products to arrive!!!
    Jonathon Lee Cortez
    Email: mistercortezmixtape@gmail.com
    2 DAY PROMERA SPORTS STACK
    http://forum.bodybuilding.com/showthread.php?t=159824371
    Controlled Labs PROnom23 vanilla cake batter flavor
    forum.bodybuilding.com/showthread.php?t=159832831
    Controlled Labs White Flood Reborn
    http://forum.bodybuilding.com/showthread.php?t=159855031
    Controlled Labs Green Magnitude CREATINE MATRIX VOLUMIZER
    http://forum.bodybuilding.com/showthread.php?t=159855221
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  2. #2
    Aging Without Growing Old lonniej's Avatar
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    Subbed!!
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

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  3. #3
    Registered User WolfBeast's Avatar
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    In on this
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  4. #4
    Swoosh swooshie's Avatar
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    Count me in too! You can start logging before your supps ..... I don't have mine yet either, although I'm very familiar with ProMera since I'm now running my 4th log for them You will love training on your supplements
    Caring about what people think of you is useless. Most people don't even know what they think of themselves.


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  5. #5
    Registered User bball50center's Avatar
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    Count this guy in!
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  6. #6
    Registered User joncortez1986's Avatar
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    This morning, I went longboarding for an hour after work @ 3 a.m... When I ride, I incorporate the cardio from pushing to gain speed with other movements.
    I kick push for 10-20 reps; raising my knee as high as I can and kicking back as hard and fast as I can into a rear leg raise.

    For each set, I alternate which leg that I kick with and stand on for support.
    I took almost 1.5 years to gain ability to ride my skateboard in either stance. (right foot forward or left foot forward)
    In fact, I had to earn it because i skated with my left foot forward for a while throughout my teenage years;
    This had made my right calf bigger than the left and my left QUAD bigger than the right side.
    I had a noticeable muscular imbalance that I could feel and it affected my riding after a while.
    I needed it to change and I earned it.


    In the past few years, I have had to give up some of my skateboarding, in order to work, go to school,
    and take care of my daughter. Since the beginning of the year, I have been able to get back into training more.

    My daughter is 15 months now and she can play with her toys for a small periods of time. This has allowed me time to get in lifts and stretching.

    I also practice martial arts as well; and it has been difficult to throw kicks and stuff unless she is napping.

    However, I am getting back in the groove and I am looking forward to having this log to help me push myself.
    I feel that it will definitely be a great way to help me track my progress and earn the kind of results that my supplements and habits will exhibit.

    As for now, I need to eat and shower because I am tired and sweaty. LOL
    Last edited by joncortez1986; 04-06-2014 at 01:22 AM.
    Jonathon Lee Cortez
    Email: mistercortezmixtape@gmail.com
    2 DAY PROMERA SPORTS STACK
    http://forum.bodybuilding.com/showthread.php?t=159824371
    Controlled Labs PROnom23 vanilla cake batter flavor
    forum.bodybuilding.com/showthread.php?t=159832831
    Controlled Labs White Flood Reborn
    http://forum.bodybuilding.com/showthread.php?t=159855031
    Controlled Labs Green Magnitude CREATINE MATRIX VOLUMIZER
    http://forum.bodybuilding.com/showthread.php?t=159855221
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  7. #7
    Skinny2SWOLE quiknutz's Avatar
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    AHHHH YEAAAAAA!!! Thanks to ProMera Sports and to Yakuzastyle for letting me rock this stack... Im ready to kill it and prove what can be done if you push yourself.

    I lift as heavy as i can to get hella strong and with Con-Cret i see some gainz coming,
    I squeeeeeeze the hell out of my muscles while at my full contraction so Pump Extrem will give me the monster pumps and give my muscles room to fill and grow,
    With some extra needed push Peak 400 looks like i might break some PR's while doin this log!!!

    Im alway running a perma bulk untill i hit 215lbs bodyweight then i will do my real first cut down to 185-200 mean and lean! Im going to shoot for these on my Macro's (Goals- Cal 4000 / Protein 300g / Carbs 400 / Fats 160g).
    Ill be doing a 4 day lift week...
    Mon chest/biceps
    Tue off
    Wed Back
    Thur off
    Fri shoulders/triceps
    Sat legs
    Sun off... But im on a slow pitch league so i play 2 games every sun, A lot of running so thats my cardio.

    Begining stats as of 04-06-2014,
    5'11"
    198 lbs
    22% Bf
    Max bench 285
    Max squat 365
    Max deadlift 385
    Max 1 arm deadlift 295

    ANY QUESTIONS... ASK!!! LOL
    USPLA Oregon 220lb Submasters raw record holder for Bench,Squat,Deadlift and overall total lbs.

    UPA Oregon 220lb submasters Bench only, masters 242lb push pull and full meet record holder.
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  8. #8
    Swoosh swooshie's Avatar
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    Originally Posted by quiknutz View Post
    ANY QUESTIONS... ASK!!! LOL
    What's your address?

    I live in Portland Oregon too

    Do you know me? I mean, how many Swooshie's could there possibly be in Portland?





    I'm just teasing you ... although I do live in the Rose City

    Stop by and visit our ProMera log .....

    http://forum.bodybuilding.com/showth...hp?t=161057131
    Last edited by swooshie; 04-06-2014 at 10:25 PM.
    Caring about what people think of you is useless. Most people don't even know what they think of themselves.


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  9. #9
    Time to CRET yakuzastyle's Avatar
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    Originally Posted by swooshie View Post
    What's your address?

    I live in Portland Oregon too

    Do you know me? I mean, how many Swooshie's could there possibly be in Portland?





    I'm just teasing you ... although I do live in the Rose City

    Stop by and visit our ProMera log .....

    http://forum.bodybuilding.com/showth...hp?t=161057131
    you prolly train at the same gym and just don't know it yet
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  10. #10
    Registered User joncortez1986's Avatar
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    Talking macros

    I'm not as big of a guy as quicknutz is, so I'm shooting for about 3/4th the amount on macros that he is trying to take in. I'm weighing in around 151-152ish today. I made sure that I hit my macros today because tomorrow is a busy day. I will get up around 6 am and I won't come home until 3 am the next day. I have all my vitamins, fish oil, bars, shakes and a few other snacks packed for slow points during the day. Before I go to work, I am going to a place to put in an application for employment. My current job is getting old. It has served its purposes but I'm looking for something that makes me sweat... lol... Talk to you guys later.
    Jonathon Lee Cortez
    Email: mistercortezmixtape@gmail.com
    2 DAY PROMERA SPORTS STACK
    http://forum.bodybuilding.com/showthread.php?t=159824371
    Controlled Labs PROnom23 vanilla cake batter flavor
    forum.bodybuilding.com/showthread.php?t=159832831
    Controlled Labs White Flood Reborn
    http://forum.bodybuilding.com/showthread.php?t=159855031
    Controlled Labs Green Magnitude CREATINE MATRIX VOLUMIZER
    http://forum.bodybuilding.com/showthread.php?t=159855221
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  11. #11
    Aging Without Growing Old lonniej's Avatar
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    Nice intro guys..Big things expected!!

    Slacking will not be tolerated!!
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
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  12. #12
    Swoosh swooshie's Avatar
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    Originally Posted by yakuzastyle View Post
    you prolly train at the same gym and just don't know it yet
    I think that would be so cool to have someone come up to me in the gym and ask if I was Swoosh!!!!

    I think I scared him away ............ scary Swooshie forum stalker

    Guy with the giant back avi ........ come back ............... Portland is a big city!!! LOL
    Caring about what people think of you is useless. Most people don't even know what they think of themselves.


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  13. #13
    Skinny2SWOLE quiknutz's Avatar
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    Originally Posted by swooshie View Post
    I think that would be so cool to have someone come up to me in the gym and ask if I was Swoosh!!!!

    I think I scared him away ............ scary Swooshie forum stalker

    Guy with the giant back avi ........ come back ............... Portland is a big city!!! LOL
    Guy with the giant back, whos that? lol... im here.

    I used to live in the rose city area back in the day but now im stuck in the dirty S.E. area. I tend to get pretty busy so i jump on when i can but im try and get all in for this log. Gonna try to do all my logging on my off days and sneak in on others where i can...

    Heres a lil peak into last nights session... Didnt have much time so i did what i could.

    CHEST AND BICEPS...

    Barbell Bench Press (playing around goin for a max attempt)
    Set 1 : 135.0x5
    Set 2 : 205.0x3
    Set 1 : 260.0x1
    Set 2 : 300.0 almost just couldnt lock it out... next week i'll get it.

    Barbell Decline Bench Press
    Set 1 : 205.0x10
    Set 2 : 245.0x8

    Dumbbell Fly
    Set 1 : 55.0x10
    Set 2 : 60.0x10

    Dumbbell One Arm Preacher Curl
    Set 1 : 55.0x10
    Set 2 : 60.0x6

    Barbell Curl
    Set 1 : 90.0x15
    Set 2 : 110.0x10

    Dumbbell Seated Neutral Wrist Curl
    Set 1 : 40.0x20
    Set 2 : 40.0x20
    USPLA Oregon 220lb Submasters raw record holder for Bench,Squat,Deadlift and overall total lbs.

    UPA Oregon 220lb submasters Bench only, masters 242lb push pull and full meet record holder.
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  14. #14
    Registered User LLOLUX's Avatar
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    Originally Posted by joncortez1986 View Post
    This will be our contest log. Stay tuned. More to come soon. Just waiting for products to arrive!!!
    sub'd
    Your desire to change must be greater than your desire to stay the same!


    Log: ProMera Sports - Pump Extrem: LLOLUX & curiouskitty ready to get this party started:
    http://forum.bodybuilding.com/showthread.php?t=160824581


    ProMera Sponsored Log: Get Elite for the Beach!**Battle of the Sexes Promo:
    http://forum.bodybuilding.com/showthread.php?t=160538631
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  15. #15
    Registered User LLOLUX's Avatar
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    Originally Posted by quiknutz View Post
    Guy with the giant back, whos that? lol... im here.

    I used to live in the rose city area back in the day but now im stuck in the dirty S.E. area. I tend to get pretty busy so i jump on when i can but im try and get all in for this log. Gonna try to do all my logging on my off days and sneak in on others where i can...

    Heres a lil peak into last nights session... Didnt have much time so i did what i could.



    CHEST AND BICEPS...

    Barbell Bench Press (playing around goin for a max attempt)
    Set 1 : 135.0x5
    Set 2 : 205.0x3
    Set 1 : 260.0x1
    Set 2 : 300.0 almost just couldnt lock it out... next week i'll get it.

    Barbell Decline Bench Press
    Set 1 : 205.0x10
    Set 2 : 245.0x8

    Dumbbell Fly
    Set 1 : 55.0x10
    Set 2 : 60.0x10

    Dumbbell One Arm Preacher Curl
    Set 1 : 55.0x10
    Set 2 : 60.0x6

    Barbell Curl
    Set 1 : 90.0x15
    Set 2 : 110.0x10

    Dumbbell Seated Neutral Wrist Curl
    Set 1 : 40.0x20
    Set 2 : 40.0x20
    Solid workout Q... Kill'n the bench!
    Your desire to change must be greater than your desire to stay the same!


    Log: ProMera Sports - Pump Extrem: LLOLUX & curiouskitty ready to get this party started:
    http://forum.bodybuilding.com/showthread.php?t=160824581


    ProMera Sponsored Log: Get Elite for the Beach!**Battle of the Sexes Promo:
    http://forum.bodybuilding.com/showthread.php?t=160538631
    Reply With Quote

  16. #16
    Aging Without Growing Old lonniej's Avatar
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    Nice work Quik..
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
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  17. #17
    Time to CRET yakuzastyle's Avatar
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    Originally Posted by joncortez1986 View Post
    I'm not as big of a guy as quicknutz is, so I'm shooting for about 3/4th the amount on macros that he is trying to take in. I'm weighing in around 151-152ish today. I made sure that I hit my macros today because tomorrow is a busy day. I will get up around 6 am and I won't come home until 3 am the next day. I have all my vitamins, fish oil, bars, shakes and a few other snacks packed for slow points during the day. Before I go to work, I am going to a place to put in an application for employment. My current job is getting old. It has served its purposes but I'm looking for something that makes me sweat... lol... Talk to you guys later.
    6am to 3am? damn right you need to look for another job.

    Originally Posted by quiknutz View Post
    Guy with the giant back, whos that? lol... im here.

    I used to live in the rose city area back in the day but now im stuck in the dirty S.E. area. I tend to get pretty busy so i jump on when i can but im try and get all in for this log. Gonna try to do all my logging on my off days and sneak in on others where i can...

    Heres a lil peak into last nights session... Didnt have much time so i did what i could.

    CHEST AND BICEPS...

    Barbell Bench Press (playing around goin for a max attempt)
    Set 1 : 135.0x5
    Set 2 : 205.0x3
    Set 1 : 260.0x1
    Set 2 : 300.0 almost just couldnt lock it out... next week i'll get it.

    Barbell Decline Bench Press
    Set 1 : 205.0x10
    Set 2 : 245.0x8

    Dumbbell Fly
    Set 1 : 55.0x10
    Set 2 : 60.0x10

    Dumbbell One Arm Preacher Curl
    Set 1 : 55.0x10
    Set 2 : 60.0x6

    Barbell Curl
    Set 1 : 90.0x15
    Set 2 : 110.0x10

    Dumbbell Seated Neutral Wrist Curl
    Set 1 : 40.0x20
    Set 2 : 40.0x20
    Guy with the giant back avi, strong lifts!
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  18. #18
    Pug Life woolegend21's Avatar
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    Nice start to the log guys!

    Subbed to see the progress
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  19. #19
    Building 'Dem Bane Traps! bbowsh54's Avatar
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    Originally Posted by quiknutz View Post
    CHEST AND BICEPS

    Barbell Bench Press (playing around goin for a max attempt)
    Set 1 : 135.0x5
    Set 2 : 205.0x3
    Set 1 : 260.0x1
    Set 2 : 300.0 almost just couldnt lock it out... next week i'll get it.

    Barbell Decline Bench Press
    Set 1 : 205.0x10
    Set 2 : 245.0x8

    Dumbbell Fly
    Set 1 : 55.0x10
    Set 2 : 60.0x10

    Dumbbell One Arm Preacher Curl
    Set 1 : 55.0x10
    Set 2 : 60.0x6

    Barbell Curl
    Set 1 : 90.0x15
    Set 2 : 110.0x10

    Dumbbell Seated Neutral Wrist Curl
    Set 1 : 40.0x20
    Set 2 : 40.0x20
    Solid work! You will soon be a member of the 300-Bench Club I joined in Summer of 2012, but my subscription ran out. Need to re-join the club...
    Bowser
    Free Agent

    Training Journal: https://forum.bodybuilding.com/showthread.php?t=159564721&page=45 [ACTIVE]

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  20. #20
    Skinny2SWOLE quiknutz's Avatar
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    Originally Posted by bbowsh54 View Post
    Solid work! You will soon be a member of the 300-Bench Club I joined in Summer of 2012, but my subscription ran out. Need to re-join the club...
    Tryin man... a year and half ago I could barely hit 100lbs and weighed 148lbs... alot of food & gym time and Its starting to pay off.

    Thanks for the kind words everyone else.
    USPLA Oregon 220lb Submasters raw record holder for Bench,Squat,Deadlift and overall total lbs.

    UPA Oregon 220lb submasters Bench only, masters 242lb push pull and full meet record holder.
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  21. #21
    Registered User joncortez1986's Avatar
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    Got an interview this morning @ 10 am. Actually working at a protien mixing factory. Set schedule with lunch breaks. No baby sitting on employees.
    Just hard work and good pay is my hopes. It will at least give me my evenings with the wife and my daughter. My current job as a restaurant manager has been killing my home life, and regrettably my gains at times.

    I'm kind of cutting BF% so my workouts will be mostly low weight high rep mixed with some days of high weight lower rep sets.

    formula= (set)x(reps)(weight)

    Dumbbell Side Lateral Raise 5x15 10lb.

    Bicep Curl 5x50 15lb.

    Push Up 4x25 body weight (some days I like to do low rep sets with my 45lb. vest... which I will do some for the competition)

    Dumbbell Seated Overhead Tricep Extension 4x30 20lb.

    Dumbbell Shoulder Press 4x15 20lb.

    then I went to work LOL

    I will most likely just do quite a bit of stretching and Qi Gong Today since I stand for over 10 hours a day at my current job.

    In other news, still waiting for my package to come....

    Thanks to everyone for all the support and interaction on our log so far!!!
    Jonathon Lee Cortez
    Email: mistercortezmixtape@gmail.com
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    http://forum.bodybuilding.com/showthread.php?t=159824371
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  22. #22
    Registered User LLOLUX's Avatar
    Join Date: Feb 2014
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    Originally Posted by joncortez1986 View Post
    Got an interview this morning @ 10 am. Actually working at a protien mixing factory. Set schedule with lunch breaks. No baby sitting on employees.
    Just hard work and good pay is my hopes. It will at least give me my evenings with the wife and my daughter. My current job as a restaurant manager has been killing my home life, and regrettably my gains at times.

    I'm kind of cutting BF% so my workouts will be mostly low weight high rep mixed with some days of high weight lower rep sets.

    formula= (set)x(reps)(weight)

    Dumbbell Side Lateral Raise 5x15 10lb.

    Bicep Curl 5x50 15lb.

    Push Up 4x25 body weight (some days I like to do low rep sets with my 45lb. vest... which I will do some for the competition)

    Dumbbell Seated Overhead Tricep Extension 4x30 20lb.

    Dumbbell Shoulder Press 4x15 20lb.

    then I went to work LOL

    I will most likely just do quite a bit of stretching and Qi Gong Today since I stand for over 10 hours a day at my current job.

    In other news, still waiting for my package to come....

    Thanks to everyone for all the support and interaction on our log so far!!!
    How did the interview go man? No doubt, your thinking right and making things happen to be there for your family, I wish you the best! Great workout man!

    You and Q swing over to our log when you get time! http://forum.bodybuilding.com/showth...hp?t=160824581
    Your desire to change must be greater than your desire to stay the same!


    Log: ProMera Sports - Pump Extrem: LLOLUX & curiouskitty ready to get this party started:
    http://forum.bodybuilding.com/showthread.php?t=160824581


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    http://forum.bodybuilding.com/showthread.php?t=160538631
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  23. #23
    Aging Without Growing Old lonniej's Avatar
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    Nice work Jon..Hope every goes well with your interview!!
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
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  24. #24
    Registered User kylemnhn's Avatar
    Join Date: Jan 2012
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    Originally Posted by quiknutz View Post
    Guy with the giant back, whos that? lol... im here.

    I used to live in the rose city area back in the day but now im stuck in the dirty S.E. area. I tend to get pretty busy so i jump on when i can but im try and get all in for this log. Gonna try to do all my logging on my off days and sneak in on others where i can...

    Heres a lil peak into last nights session... Didnt have much time so i did what i could.

    CHEST AND BICEPS...

    Barbell Bench Press (playing around goin for a max attempt)
    Set 1 : 135.0x5
    Set 2 : 205.0x3
    Set 1 : 260.0x1
    Set 2 : 300.0 almost just couldnt lock it out... next week i'll get it.

    Barbell Decline Bench Press
    Set 1 : 205.0x10
    Set 2 : 245.0x8

    Dumbbell Fly
    Set 1 : 55.0x10
    Set 2 : 60.0x10

    Dumbbell One Arm Preacher Curl
    Set 1 : 55.0x10
    Set 2 : 60.0x6

    Barbell Curl
    Set 1 : 90.0x15
    Set 2 : 110.0x10

    Dumbbell Seated Neutral Wrist Curl
    Set 1 : 40.0x20
    Set 2 : 40.0x20
    Gotta love the almost lock out feeling .. b/c for a brief moment u think crap this is gonna fall back down.
    IG: Infamous_dedication

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  25. #25
    Registered User joncortez1986's Avatar
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    Originally Posted by lonniej View Post
    Nice work Jon..Hope every goes well with your interview!!
    thanks
    Originally Posted by LLOLUX View Post
    How did the interview go man? No doubt, your thinking right and making things happen to be there for your family, I wish you the best! Great workout man!

    You and Q swing over to our log when you get time! http://forum.bodybuilding.com/showth...hp?t=160824581
    I GOT THE JOB!!! and I PUT MY 2 WEEKS NOTICE IN TODAY!!!! I applied for a laborer position and I was offered a Supervisor position!!!
    Jonathon Lee Cortez
    Email: mistercortezmixtape@gmail.com
    2 DAY PROMERA SPORTS STACK
    http://forum.bodybuilding.com/showthread.php?t=159824371
    Controlled Labs PROnom23 vanilla cake batter flavor
    forum.bodybuilding.com/showthread.php?t=159832831
    Controlled Labs White Flood Reborn
    http://forum.bodybuilding.com/showthread.php?t=159855031
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    http://forum.bodybuilding.com/showthread.php?t=159855221
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  26. #26
    Aging Without Growing Old lonniej's Avatar
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    Originally Posted by joncortez1986 View Post
    thanks

    I GOT THE JOB!!! and I PUT MY 2 WEEKS NOTICE IN TODAY!!!! I applied for a laborer position and I was offered a Supervisor position!!!
    Awesome..Congratulations on the supervisor position..
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

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    http://forum.bodybuilding.com/showthread.php?t=133950541
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  27. #27
    Skinny2SWOLE quiknutz's Avatar
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    Originally Posted by joncortez1986 View Post
    I GOT THE JOB!!! and I PUT MY 2 WEEKS NOTICE IN TODAY!!!! I applied for a laborer position and I was offered a Supervisor position!!!
    CONGRATS!!! Sounds like this is gonna be your year to get were you want.

    Had a long day at work so i ran in to the gym for a quik pump... lol


    Dumbbell overhead extensions
    Set 1 : 100.0x10
    Set 2 : 100.0x12
    Set 3 : 100.0x12

    Cable V Bar Pull Down
    Set 1 : 170.0x10
    Set 2 : 192.0x8

    Dumbbell One Arm Row
    Set 1 : 100.0x12
    Set 2 : 100.0x12

    wide grip cable row
    Set 1 : 187.0x11
    Set 2 : 209.0x9

    Cable Rope Face Pull
    Set 1 : 49.5x10
    Set 2 : 60.5x10

    Dumbbell Shoulder Shrug
    Set 1 : 80.0x15
    Set 2 : 80.0x15

    Dumbbell Cross Body Hammer Curl
    Set 1 : 25.0x10

    Im gonna take my lifts light this week due to my 2 day post season tournament that starts saturday. Its slow pitch softball so ill be doin a bunch of running and throwing and i need to be rested up for it.
    USPLA Oregon 220lb Submasters raw record holder for Bench,Squat,Deadlift and overall total lbs.

    UPA Oregon 220lb submasters Bench only, masters 242lb push pull and full meet record holder.
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  28. #28
    Skinny2SWOLE quiknutz's Avatar
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    Originally Posted by kylemnhn View Post
    Gotta love the almost lock out feeling .. b/c for a brief moment u think crap this is gonna fall back down.
    Man it killed me... It felt great then all of a sudden the pause came... my spotter reached for the bar and i yelled i got it, lol... thats when it started to move back down.
    USPLA Oregon 220lb Submasters raw record holder for Bench,Squat,Deadlift and overall total lbs.

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  29. #29
    Time to CRET yakuzastyle's Avatar
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    Originally Posted by joncortez1986 View Post
    thanks

    I GOT THE JOB!!! and I PUT MY 2 WEEKS NOTICE IN TODAY!!!! I applied for a laborer position and I was offered a Supervisor position!!!
    Congrats!

    Originally Posted by quiknutz View Post
    CONGRATS!!! Sounds like this is gonna be your year to get were you want.

    Had a long day at work so i ran in to the gym for a quik pump... lol


    Dumbbell overhead extensions
    Set 1 : 100.0x10
    Set 2 : 100.0x12
    Set 3 : 100.0x12

    Cable V Bar Pull Down
    Set 1 : 170.0x10
    Set 2 : 192.0x8

    Dumbbell One Arm Row
    Set 1 : 100.0x12
    Set 2 : 100.0x12

    wide grip cable row
    Set 1 : 187.0x11
    Set 2 : 209.0x9

    Cable Rope Face Pull
    Set 1 : 49.5x10
    Set 2 : 60.5x10

    Dumbbell Shoulder Shrug
    Set 1 : 80.0x15
    Set 2 : 80.0x15

    Dumbbell Cross Body Hammer Curl
    Set 1 : 25.0x10

    Im gonna take my lifts light this week due to my 2 day post season tournament that starts saturday. Its slow pitch softball so ill be doin a bunch of running and throwing and i need to be rested up for it.
    damn..you call that light?
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  30. #30
    Aging Without Growing Old lonniej's Avatar
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    Strong DB work Q!
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
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