Promera Sports (Peak 400 + Pump Extrem) quicknutz & Joncortez1986 get'n ripped

[joncortez1986]

so In the past week I have dropped about 3 pounds? i have been looking to lose this belly fat that I gained from sympathy eating with my wife while she was pregnant.
she used to make me go to the store to get cupcakes and then make me lay in bed with her for emotional support. she wouldn't let me even jog in place.
she kept saying i need you baby... the whole time i was envisioning 6 more months of behavior like this and goodbye to my gains.

NOW, I AM ON A WAR PATH TO GET MY YOUNG ADULT FIGURE BACK TO FIGHTING FIT WITH SOME ADDED SIZE.

with my current schedule i have to put the wife to bed before i can get her to leave me alone LOL

at least i get my cardio first :P

anyway, i will check back in after putting some work in and showering off PEACE

[joncortez1986]

Well I jogged for about 20 minutes withy 45 lb vest on. 30 hanging leg raises. 25 lying leg raises. 100 crossover hammer curls with 10 lb. 10 sets of 3 reps with 30 lb. Seated hammer curls. 3 sets of 10 reps 50lb barbell curls. 5 sets of 5 with 50lb tricep extensions. 2 sets of 10 push ups with 45 lb vest on. Then I realized it was a bit after 1 am and I have work in the morning. Shake and night night. Later ladies and gents. Hope your weekend has been beautiful so far.

[lonniej]

Nice work Jon..Enjoy your weekend!!

[swooshie]

Really good peeps in this log

Have a great weekend you two!

[joncortez1986]

i grilled chicken today and played in the sprinkler. but i am noticing my abs are starting to shine thru with all the
work that i have been putting in. my pecs and my traps are also seeming to be growing.
i think i am considering the ninja assassin workout routine for 6 months and then another routine that i was reading about.

[quiknutz]

Last night i wanted to o for a few extra reps and see how the pump went... High reps is where its at with 2 scoops of the pump!!!

Worked Biceps and Triceps...
Dumbbell One Arm Zottman Preacher Curl
Set 1 : 25.0x40
Set 2 : 25.0x40
Set 3 : 25.0x40
SUPERSETTED WITH...
Barbell Lying Triceps Extension
Set 1 : 40.0x40
Set 2 : 40.0x40
Set 3 : 40.0x40

Cable Rope Triceps Pushdown
Set 1 : 33.0x25
Set 2 : 33.0x20

Dumbbell Cross Body Hammer Curl
Set 1 : 20.0x25
Set 2 : 20.0x25

Cable Standing Biceps Curl
Set 1 : 38.5x30
Set 2 : 38.5x30

Cable High Pulley Overhead Tricep Extension
Set 1 : 38.5x30
Set 2 : 38.5x30

Let me say HOLLLLLY SHEEEEEEEEYAT!!! My pump was so crazy i couldnt straighten out or even do a full curl and had to call it a night. The pump felt so dam good!!! I cant wait for monday so the new routine( http://www.bodybuilding.com/fun/kris...-training.html ) will blow me up!!!

Today i decided to Kill some back and Destroy some delts!!!
Barbell Bent Over Row
Set 1 : 135.0x20
Set 2 : 185.0x10

Barbell Reverse Grip Bent Over Row
Set 1 : 135.0x15
Set 2 : 135.0x15

Barbell Shrug
Set 1 : 135.0x15
Set 2 : 135.0x15

Dumbbell Lateral Raise
Set 1 : 20.0x15
Set 2 : 20.0x15

Dumbbell Front Two Raise
Set 1 : 20.0x20
Set 2 : 20.0x20

Dumbbell Shoulder Shrug
Set 1 : 40.0x20
Set 2 : 60.0x20

Dumbbell Reverse Flyes
Set 1 : 30.0x15
Set 2 : 30.0x15

Wide Grip Pulldown Behind The Neck
Set 1 : 99.0x20
Set 2 : 115.0x20

Cable Seated Row
Set 1 : 110.0x15
Set 2 : 110.0x15

Cable Straight Arm Push Down
Set 1 : 55.0x20
Set 2 : 55.0x20

Leverage Machine High Row
Set 1 : 85.0x15
Set 2 : 85.0x15

Cable Rope Face Pull
Set 1 : 30.0x20
Set 2 : 30.0x20

My delts and mid back were burning!!! I plan on pushing the heaviest weights possible especially with the lower reps so i will maintain strength while the high reps pump and cut... I probably wont update this till tue since tomorrow is Ball and monday will be my first attempt of legs on the dtp...

[lonniej]

Good looking workouts Q!! 2 scoops of Pump and high rep work will do that to ya!!

[quiknutz]

Good looking workouts Q!! 2 scoops of Pump and high rep work will do that to ya!!

Thank you Sir!!!

[yakuzastyle]

i grilled chicken today and played in the sprinkler. but i am noticing my abs are starting to shine thru with all the
work that i have been putting in. my pecs and my traps are also seeming to be growing.
i think i am considering the ninja assassin workout routine for 6 months and then another routine that i was reading about.

can't wait to get my grill out.

My delts and mid back were burning!!! I plan on pushing the heaviest weights possible especially with the lower reps so i will maintain strength while the high reps pump and cut... I probably wont update this till tue since tomorrow is Ball and monday will be my first attempt of legs on the dtp...

Arch ball. The season started for my on April 6. Great way to release some stress by bashing that ball.

[kylemnhn]

I wish we were able to have a grill out at my apartment but we are not allowed . i mean they have some but way to far of a walk lol

[quiknutz]

OK... My legs are a little shot and today is gonna suck at work all thanks to the SHOCK i put my body thru last night...
LEG DAY...

Its only 2 exercises but the reps were crazy and it got pretty tuff half way thru it...

Leg Press
Set 1 : 140.0x50
SUPERSETTED WITH...
Calf Press On Leg Press
Set 1 : 140.0x40

Leg Press
Set 1 : 230.0x40
SUPERSETTED WITH...
Calf Press On Leg Press
Set 1 : 230.0x30

Leg Press
Set 1 : 320.0x30
SUPERSETTED WITH...
Calf Press On Leg Press
Set 1 : 320.0x20

Leg Press
Set 1 : 410.0x20
SUPERSETTED WITH...
Calf Press On Leg Press
Set 1 : 410.0x10

Leg Press
Set 1 : 500.0x10
SUPERSETTED WITH...
Calf Press On Leg Press
Set 1 : 500.0x10

Leg Press
Set 1 : 500.0x10
SUPERSETTED WITH...
Calf Press On Leg Press
Set 1 : 500.0x10

Leg Press
Set 1 : 410.0x20
SUPERSETTED WITH...
Calf Press On Leg Press
Set 1 : 410.0x10

Leg Press
Set 1 : 320.0x30
SUPERSETTED WITH...
Calf Press On Leg Press
Set 1 : 320.0x20

Leg Press
Set 1 : 230.0x40
SUPERSETTED WITH...
Calf Press On Leg Press
Set 1 : 230.0x30

Leg Press
Set 1 : 140.0x50
SUPERSETTED WITH...
Calf Press On Leg Press
Set 1 : 140.0x40

Supplements used:
Am: 3 scoops Real Gains Chocolate with 2 scoops of ground oats,peanut butter and 3 scoops of instant coffee in whole milk
Pre: 1 serving of Peak 400 with 2 servings of both the Pump Extreme and Con-cret
Post: 3 scoops Real Gains Chocolate with 1 scoop of ground oats,bananna,peanut butter in whole milk, also took multi and Pure Amino
30 min before bed: 1 scoop of protein and another shake as above

Macro's (Goals- Cal 4000 / Protein 300g / Carbs 400 / Fats 160g)

Cal 4125
Protein 315
carbs 440
fats 212

By time i was done i was DOA... I could barely walk and pumps had me cramping every way i moved... AHH great times, lol
This program is a muscle builder so im feed this machine!!! lol
Have a great day y'all!!!

[lonniej]

Nice work Q..That DTP is tough, especially on leg day!!

What kind of rest periods are you using?

[yakuzastyle]

I wish we were able to have a grill out at my apartment but we are not allowed . i mean they have some but way to far of a walk lol

need to get yourself one of these...

[kylemnhn]

need to get yourself one of these...

Whattt thats awesome i totally need to get on of those.. I'm gonna see where can i get one of those

[joncortez1986]

Been taking most of this week to get used to getting up at 5 am instead of going to bed at that time. I've done a little bit of working out each day for a different section. Of the body to maintain but I will have to wait until Saturday and Sunday to push some real weight. This week has been mostly running around the warehouse and I've done a bit with bis tris chest and abs. Just trying to transition into the job with minimal overload. As soon as I get more acquainted, I'm going to shoot for some more PR goals that I have in mind. Also been looking at the ninja warrior training for super ripped definition.

[yakuzastyle]

Been taking most of this week to get used to getting up at 5 am instead of going to bed at that time. I've done a little bit of working out each day for a different section. Of the body to maintain but I will have to wait until Saturday and Sunday to push some real weight. This week has been mostly running around the warehouse and I've done a bit with bis tris chest and abs. Just trying to transition into the job with minimal overload. As soon as I get more acquainted, I'm going to shoot for some more PR goals that I have in mind. Also been looking at the ninja warrior training for super ripped definition.

5AM? damn the feels.

[quiknutz]

Ive been crazy busy lately with work and life so sorry for the overkill of workouts im about to post...

WED... CHEST & BACK
Dumbbell Incline Bench Press
Set 1 : 40.0x30
SUPERSETTED WITH
Dumbbell Bent Over Row
Set 1 : 40.0x30

Dumbbell Incline Bench Press
Set 1 : 50.0x20
SUPERSETTED WITH
Dumbbell Bent Over Row
Set 1 : 50.0x20

Dumbbell Incline Bench Press
Set 1 : 60.0x10
SUPERSETTED WITH
Dumbbell Bent Over Row
Set 1 : 60.0x10

Dumbbell Incline Bench Press
Set 1 : 80.0x5
SUPERSETTED WITH
Dumbbell Bent Over Row
Set 1 : 80.0x5

Dumbbell Incline Bench Press
Set 1 : 85.0x5
SUPERSETTED WITH
Dumbbell Bent Over Row
Set 1 : 85.0x5

Dumbbell Bench Press
Set 1 : 85.0x5
SUPERSETTED WITH
Dumbbell Bent Over Row
Set 1 : 85.0x5

Dumbbell Bench Press
Set 1 : 85.0x5
SUPERSETTED WITH
Dumbbell Bent Over Row
Set 1 : 85.0x5

Dumbbell Bent Over Row
Set 1 : 65.0x10
SUPERSETTED WITH
Dumbbell Bench Press
Set 1 : 65.0x10

Dumbbell Bent Over Row
Set 1 : 40.0x20
SUPERSETTED WITH
Dumbbell Bench Press
Set 1 : 50.0x20

Dumbbell Bent Over Row
Set 1 : 40.0x30
SUPERSETTED WITH
Dumbbell Bench Press
Set 1 : 40.0x30

Has a lil extra energy so i threw in...
Barbell Incline Bench Press
Set 1 : 145.0x10
Set 2 : 185.0x5

Supplements used:
Am: 3 scoops Real Gains Chocolate with 2 scoops of ground oats,peanut butter and 3 scoops of instant coffee in whole milk
Pre: 1 serving of Peak 400 with 2 servings of both the Pump Extreme and Con-cret
Post: 3 scoops Real Gains Chocolate with 1 scoop of ground oats,bananna,peanut butter in whole milk, also took multi and Pure Amino
30 min before bed: 1 scoop of protein and another shake as above

Macro's (Goals- Cal 4000 / Protein 300g / Carbs 400 / Fats 160g)

Cal 4035
Protein 285
carbs410
fats 235

This was a decent workout... I didnt feel it as much as my low rep workouts but it still did its job.

[quiknutz]

Fri was... BICEPS & TRICEPS

Cable Standing Biceps Curl
Set 1 : 33.0x40
SUPERSETTED WITH
Cable Rope Overhead Triceps Extension
Set 1 : 38.5x40

Cable Standing Biceps Curl
Set 1 : 38.5x30
SUPERSETTED WITH
Cable Rope Overhead Triceps Extension
Set 1 : 44.0x30

Cable Standing Biceps Curl
Set 1 : 55.0x20
SUPERSETTED WITH
Cable Rope Overhead Triceps Extension
Set 1 : 60.5x20

Cable Standing Biceps Curl
Set 1 : 77.0x10
SUPERSETTED WITH
Cable Rope Overhead Triceps Extension
Set 1 : 82.5x10

Cable Standing Biceps Curl
Set 1 : 88.0x10
SUPERSETTED WITH
Cable Rope Overhead Triceps Extension
Set 1 : 93.5x10

Barbell Curl
Set 1 : 100.0x10
SUPERSETTED WITH
Barbell Lying Triceps Extension
Set 1 : 100.0x10

Barbell Curl
Set 1 : 100.0x10
SUPERSETTED WITH
Barbell Lying Triceps Extension
Set 1 : 100.0x10

Barbell Curl
Set 1 : 70.0x20
SUPERSETTED WITH
Barbell Lying Triceps Extension
Set 1 : 70.0

Barbell Curl
Set 1 : 50.0x30
SUPERSETTED WITH
Barbell Lying Triceps Extension
Set 1 : 50.0x30

Barbell Curl
Set 1 : 40.0x40
SUPERSETTED WITH
Barbell Lying Triceps Extension
Set 1 : 40.0x40

Hanging Leg Raise
Set 1 : 10 Reps
Set 2 : 10 Reps
Set 3 : 10 Reps
Set 4 : 10 Reps
Set 5 : 10 Reps

Supplements used:
Am: 3 scoops Real Gains Chocolate with 2 scoops of ground oats,peanut butter and 3 scoops of instant coffee in whole milk
Pre: 1 serving of Peak 400 with 2 servings of both the Pump Extreme and Con-cret
Post: 3 scoops Real Gains Chocolate with 1 scoop of ground oats,bananna,peanut butter in whole milk, also took multi and Pure Amino
30 min before bed: 1 scoop of protein and another shake as above

Macro's (Goals- Cal 4000 / Protein 300g / Carbs 400 / Fats 160g)

Cal 4220
Protein 310
carbs 405
fats 200

The PUMP has returned!!! My arms were swelling up like crazy!!! Ive put on about 5 pounds in the last few weeks, pretty sure its mostly water weight. Ive been thirsty lately so my water intake has jumped up. My strength has gone up a bit also it seems.

[quiknutz]

Sat was Destroy the DELTS and Kill the TRAPS...

Barbell Behind The Head Military Press
Set 1 : 40.0x40
SUPERSETTED WITH
Barbell Up Right Row
Set 1 : 25.0x40

Barbell Behind The Head Military Press
Set 1 : 50.0x30
SUPERSETTED WITH
Barbell Up Right Row
Set 1 : 35.0x30

Barbell Behind The Head Military Press
Set 1 : 60.0x20
SUPERSETTED WITH
Barbell Up Right Row
Set 1 : 45.0x20

Barbell Behind The Head Military Press
Set 1 : 70.0x15
SUPERSETTED WITH
Barbell Up Right Row
Set 1 : 50.0x15

Barbell Behind The Head Military Press
Set 1 : 100.0x8
SUPERSETTED WITH
Barbell Up Right Row
Set 1 : 70.0x10

Dumbbell Arnold Press
Set 1 : 40.0x10
SUPERSETTED WITH
Dumbbell Shoulder Shrug
Set 1 : 80.0x10

Dumbbell Arnold Press
Set 1 : 30.0x15
SUPERSETTED WITH
Dumbbell Shoulder Shrug
Set 1 : 70.0x15

Dumbbell Arnold Press
Set 1 : 25.0x20
SUPERSETTED WITH
Dumbbell Shoulder Shrug
Set 1 : 60.0x20

Dumbbell Arnold Press
Set 1 : 20.0x30
SUPERSETTED WITH
Dumbbell Shoulder Shrug
Set 1 : 50.0x30

Dumbbell Arnold Press
Set 1 : 15.0x40
SUPERSETTED WITH
Dumbbell Shoulder Shrug
Set 1 : 40.0x40

Wasnt quite done so we threw in some Deads...
One Arm Deadlift
Set 1 : 225.0x5
Set 2 : 275.0x2

Deadlift
Set 1 : 225.0x10
Set 2 : 315.0x8
Set 3 : 365.0x5
Set 4 : 405.0x1 (New P.R. and it went up easy...)

Set 5 : 455.0x0 (Got excited and thought what the hell add the 25's... Couldnt lock it out)


Supplements used:
Am: 3 scoops Real Gains Chocolate with 2 scoops of ground oats,peanut butter and 3 scoops of instant coffee in whole milk
Pre: 1 serving of Peak 400 with 2 servings of both the Pump Extreme and Con-cret
Post: 3 scoops Real Gains Chocolate with 1 scoop of ground oats,bananna,peanut butter in whole milk, also took multi and Pure Amino
30 min before bed: 1 scoop of protein and another shake as above

Macro's (Goals- Cal 4000 / Protein 300g / Carbs 400 / Fats 160g)

Cal 3960
Protein 290
carbs 380
fats 195

My delts and traps were on fire!!! Pumped and burning!!! The way im running this stack is CRAZY GOOD!!! I have great energy,power and recovery so far and i dont see it going anywere but up from here...

[kylemnhn]

Sat was Destroy the DELTS and Kill the TRAPS...

Barbell Behind The Head Military Press
Set 1 : 40.0x40
SUPERSETTED WITH
Barbell Up Right Row
Set 1 : 25.0x40

Barbell Behind The Head Military Press
Set 1 : 50.0x30
SUPERSETTED WITH
Barbell Up Right Row
Set 1 : 35.0x30

Barbell Behind The Head Military Press
Set 1 : 60.0x20
SUPERSETTED WITH
Barbell Up Right Row
Set 1 : 45.0x20

Barbell Behind The Head Military Press
Set 1 : 70.0x15
SUPERSETTED WITH
Barbell Up Right Row
Set 1 : 50.0x15

Barbell Behind The Head Military Press
Set 1 : 100.0x8
SUPERSETTED WITH
Barbell Up Right Row
Set 1 : 70.0x10

Dumbbell Arnold Press
Set 1 : 40.0x10
SUPERSETTED WITH
Dumbbell Shoulder Shrug
Set 1 : 80.0x10

Dumbbell Arnold Press
Set 1 : 30.0x15
SUPERSETTED WITH
Dumbbell Shoulder Shrug
Set 1 : 70.0x15

Dumbbell Arnold Press
Set 1 : 25.0x20
SUPERSETTED WITH
Dumbbell Shoulder Shrug
Set 1 : 60.0x20

Dumbbell Arnold Press
Set 1 : 20.0x30
SUPERSETTED WITH
Dumbbell Shoulder Shrug
Set 1 : 50.0x30

Dumbbell Arnold Press
Set 1 : 15.0x40
SUPERSETTED WITH
Dumbbell Shoulder Shrug
Set 1 : 40.0x40

Wasnt quite done so we threw in some Deads...
One Arm Deadlift
Set 1 : 225.0x5
Set 2 : 275.0x2

Deadlift
Set 1 : 225.0x10
Set 2 : 315.0x8
Set 3 : 365.0x5
Set 4 : 405.0x1 (New P.R. and it went up easy...)

Set 5 : 455.0x0 (Got excited and thought what the hell add the 25's... Couldnt lock it out)


Supplements used:
Am: 3 scoops Real Gains Chocolate with 2 scoops of ground oats,peanut butter and 3 scoops of instant coffee in whole milk
Pre: 1 serving of Peak 400 with 2 servings of both the Pump Extreme and Con-cret
Post: 3 scoops Real Gains Chocolate with 1 scoop of ground oats,bananna,peanut butter in whole milk, also took multi and Pure Amino
30 min before bed: 1 scoop of protein and another shake as above

Macro's (Goals- Cal 4000 / Protein 300g / Carbs 400 / Fats 160g)

Cal 3960
Protein 290
carbs 380
fats 195

My delts and traps were on fire!!! Pumped and burning!!! The way im running this stack is CRAZY GOOD!!! I have great energy,power and recovery so far and i dont see it going anywere but up from here...

Holy hell Bro total destruction absolutely murdered the trap and shoulders.

[yakuzastyle]

understandable, everyone gets busy. that's life.

[lonniej]

Killin' it Q!! Nice work!

[quiknutz]

Killin' it Q!! Nice work!

Thank you sir...

Monday was leg day again... After playing 2 games sunday my legs were beat...

Leg Press
Set 1 : 190.0x50
SUPERSETTED WITH
Calf Press On Leg Press
Set 1 : 190.0x40

Leg Press
Set 1 : 280.0x40
SUPERSETTED WITH
Calf Press On Leg Press
Set 1 : 280.0x30

Leg Press
Set 1 : 370.0x30
SUPERSETTED WITH
Calf Press On Leg Press
Set 1 : 370.0x20

Leg Press
Set 1 : 460.0x20
SUPERSETTED WITH
Calf Press On Leg Press
Set 1 : 460.0x10

Leg Press
Set 1 : 550.0x10
SUPERSETTED WITH
Calf Press On Leg Press
Set 1 : 550.0x10

I couldnt go back up so called it a night...

Decline Crunch
Set 1 : 15 Lap/Rep
Set 2 : 15 Lap/Rep

Knee Hip Raise On Parallel Bars
Set 1 : 0.0x15
Set 2 : 0.0x15


Supplements used:
Am: 3 scoops Real Gains Chocolate with 2 scoops of ground oats,peanut butter and 3 scoops of instant coffee in whole milk
Pre: 1 serving of Peak 400 with 2 servings of both the Pump Extreme and Con-cret
Post: 3 scoops Real Gains Chocolate with 1 scoop of ground oats,bananna,peanut butter in whole milk, also took multi and Pure Amino
30 min before bed: 1 scoop of protein and another shake as above

Macro's (Goals- Cal 4000 / Protein 300g / Carbs 400 / Fats 160g)

Cal 3670
Protein 284
carbs 366
fats 178

[Geneius365]

Dam Q. Sick work outs. And your food intake is crazy! If i ate 4000+ calls i would be a big fat monster! I see a difference in my self when i went from 2300cals to 2900! I gained 8lbs in one week…
Jon, love the pool bro.


Have a great day guys!

[kylemnhn]

Dam Q. Sick work outs. And your food intake is crazy! If i ate 4000+ calls i would be a big fat monster! I see a difference in my self when i went from 2300cals to 2900! I gained 8lbs in one week…
Jon, love the pool bro.


Have a great day guys!

eh 8lbs is probably just water weight from the increase in kcal's thats quite a jump in intake for one week.

[lonniej]

Solid leg workout Q..

[yakuzastyle]

Supplements used:
Am: 3 scoops Real Gains Chocolate with 2 scoops of ground oats,peanut butter and 3 scoops of instant coffee in whole milk
Pre: 1 serving of Peak 400 with 2 servings of both the Pump Extreme and Con-cret
Post: 3 scoops Real Gains Chocolate with 1 scoop of ground oats,bananna,peanut butter in whole milk, also took multi and Pure Amino
30 min before bed: 1 scoop of protein and another shake as above

Macro's (Goals- Cal 4000 / Protein 300g / Carbs 400 / Fats 160g)

Cal 3670
Protein 284
carbs 366
fats 178

How's the bulk coming along?

[quiknutz]

How's the bulk coming along?

Its a lil strange, ive only gone up a few lbs but leaning out at the same time... im seeing new cuts in my arms and legs which is throwing me off. My strength however has skyrocketed!!! Im seeing gains in my traps and my chest and back seem to be widening also. Wieght is slowly creeping but it might be due to drinking most my calories (I say this as im tearing up my second plate of carne asada, rice and beans piled with pico and salsa)... gettin tons of looks and compliments at the gym also.

[quiknutz]

Wed was chest...

Barbell Bench Press (while waiting for the bench's)
Set 1 : 235.0x5
Set 2 : 275.0x2

Dumbbell Incline Bench Press
Set 1 : 40.0x30
SUPPERSETTED WITH...
Leverage Machine Iso Row
Set 1 : 43.0x30

Dumbbell Incline Bench Press
Set 2 : 50.0x20
SUPPERSETTED WITH...
Leverage Machine Iso Row
Set 2 : 53.0x20

Dumbbell Incline Bench Press
Set 3 : 60.0x15
SUPPERSETTED WITH...
Leverage Machine Iso Row
Set 3 : 63.0x15

Dumbbell Incline Bench Press
Set 4 : 70.0x10
SUPPERSETTED WITH...
Leverage Machine Iso Row
Set 4 : 73.0x10

Dumbbell Incline Bench Press
Set 5 : 90.0x5
SUPPERSETTED WITH...
Leverage Machine Iso Row
Set 5 : 83.0x5

Dumbbell Bench Press
Set 1 : 90.0x5
SUPPERSETTED WITH...
Dumbbell One Arm Row
Set 1 : 100.0x10

Dumbbell Bench Press
Set 2 : 85.0x10
SUPPERSETTED WITH...
Dumbbell One Arm Row
Set 2 : 100.0x10

Dumbbell Bench Press
Set 3 : 70.0x15
SUPPERSETTED WITH...
Dumbbell One Arm Row
Set 3 : 80.0x15

Dumbbell Bench Press
Set 4 : 60.0x20
SUPPERSETTED WITH...
Dumbbell One Arm Row
Set 4 : 60.0x20

Dumbbell Bench Press
Set 5 : 50.0x30
SUPPERSETTED WITH...
Dumbbell One Arm Row
Set 5 : 50.0x30

Ive noticed im leaning out and starting to see some veins bulging out now... The pump is working!!! lol

Supplements used:
Am: 3 scoops Real Gains Chocolate with 2 scoops of ground oats,peanut butter and 3 scoops of instant coffee in whole milk
Pre: 1 serving of Peak 400 with 2 servings of both the Pump Extreme and Con-cret
Post: 3 scoops Real Gains Chocolate with 1 scoop of ground oats,bananna,peanut butter in whole milk, also took multi and Pure Amino
30 min before bed: 1 scoop of protein and another shake as above

[quiknutz]

Tonight was arms... they were hurtin due to the pump. It was AWESOME!!!

Cable Standing Biceps Curl
Set 1 : 38.5x40
SUPPERSETTED WITH...
Cable Rope Overhead Triceps Extension
Set 1 : 44.0x40

Cable Standing Biceps Curl
Set 2 : 49.5x30
SUPPERSETTED WITH...
Cable Rope Overhead Triceps Extension
Set 2 : 60.5x30

Cable Standing Biceps Curl
Set 3 : 60.5x20
SUPPERSETTED WITH...
Cable Rope Overhead Triceps Extension
Set 3 : 71.5x20

Cable Standing Biceps Curl
Set 4 : 82.5x10
SUPPERSETTED WITH...
Cable Rope Overhead Triceps Extension
Set 4 : 88.0x10

Cable Standing Biceps Curl
Set 5 : 99.0x10
SUPPERSETTED WITH...
Cable Rope Overhead Triceps Extension
Set 5 : 99.0x10

Barbell Curl
Set 1 : 100.0x10
SUPPERSETTED WITH...
Dumbbell Seated Triceps Press
Set 1 : 80.0x10

Barbell Curl
Set 2 : 100.0x10
SUPPERSETTED WITH...
Dumbbell Seated Triceps Press
Set 2 : 70.0x10

Barbell Curl
Set 3 : 70.0x20
SUPPERSETTED WITH...
Dumbbell Seated Triceps Press
Set 3 : 60.0x20

Barbell Curl
Set 4 : 50.0x30
SUPPERSETTED WITH...
Dumbbell Seated Triceps Press
Set 4 : 50.0x30

Barbell Curl
Set 5 : 45.0x40
SUPPERSETTED WITH...
Dumbbell Seated Triceps Press
Set 5 : 40.0x40

DID SOME FEEDER LIFTS FOR WED CHEST AND BACK...
Butterfly
Set 1 : 180.0x15
Set 2 : 180.0x12
Set 3 : 220.0x6

Machine Reverse Flyes
Set 1 : 90.0x15
Set 2 : 100.0x15

Supplements used:
Am: 3 scoops Real Gains Chocolate with 2 scoops of ground oats,peanut butter and 3 scoops of instant coffee in whole milk
Pre: 1 serving of Peak 400 with 2 servings of both the Pump Extreme and Con-cret
Post: 3 scoops Real Gains Chocolate with 1 scoop of ground oats,bananna,peanut butter in whole milk, also took multi and Pure Amino
30 min before bed: 1 scoop of protein and another shake as above

Im feeling pretty dam strong lately. Think the Con-cret is doin its job.

I FEEL THE PUMP!!!