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

[joncortez1986]

im on my way to being shredded. with a few more weeks of wise choices and strong moves, I should have some pretty noticeable results. just in case you missed the video that I posted. http://www.youtube.com/watch?v=zDz_SDBiya4

[quiknutz]

Nice video bro!!! I might have to find a way to do one. That was pretty cool. Keep it up!!!

[lonniej]

Great video Jon..Mirin' the hand stand push ups!!

You are off to the great start..Keep up the good work..Have a great day and weekend!

[joncortez1986]

Thanks guys. I just handed in my keys from my old job. Felt like A MILLION POUNDS off of my shoulders.
I left the store in good shape and emailed my district manager pictures of the whole store,
just in case my old boss tries to say that I trashed the store or something. Ya know?

He is one to try to throw someone under the bus when things do not go his way or if he makes a mistake.
Really this could have been avoided if they would have transferred me to a store where I could have worked days.

Family and school is important to me. He tried to say that I needed to pay my dues like he has.

I look at it like this... If you have worked for a corporation for 24 years and you are still only a general manager...
you need to re-assess your situation son... DONE.

[joncortez1986]

bump for more video plays LOL. going to make another one this coming week !!!

[quiknutz]

Well... This showed up wed,


So wed i made a bomb ass Promera coctail in my shaker and to the gym i went...

Day #1
BACK...

Dumbbell overhead extensions
Set 1 : 100.0x12 (Crunch needs bigger dumbells)
Set 2 : 100.0x12
Set 3 : 100.0x10


Cable V Bar Pull Down
Set 1 : 175.0x10
Set 2 : 209.0x5

Dumbbell One Arm Row
Set 1 : 100.0x12 (Crunch needs bigger dumbells)
Set 2 : 100.0x12


wide grip cable row
Set 1 : 192.0x9
Set 2 : 214.0x6

Barbell Rack Pulls
Set 1 : 315.0x12
Set 2 : 365.0x8
Set 3 : 405.0x2



Leverage Machine High Row
Set 1 : 120.0x10
Set 2 : 130.0x8

Day #2
OFF...

Day #3
SHOULDER AND TRICEPS...

Smith Machine Shoulder Press
Set 1 : 95.0x15
Set 2 : 115.0x10
Set 3 : 135x5

Dumbbell Lateral Raise
Set 1 : 20.0x15
Set 2 : 30.0x10
Set 3 : 35.0x8

Cable Lateral Raise
Set 1 : 20.0x15
Set 2 : 37.0x10
Set 3 : 47.0x5

Dumbbell Reverse Flyes
Set 1 : 25.0x15
Set 2 : 60.0x10
Set 3 : 60.0x10

Triceps Pushdown V Bar
Set 1 : 60.0x15
Set 2 : 93.0x10
Set 3 : 110x8

Cable Rope Triceps Pushdown
Set 1 : 33.0x15
Set 2 : 33.0x15

Cable Rope Face Pull
Set 1 : 27.5x15
Set 2 : 49.5x10
Set 3 : 60.5x12

Barbell Lying Triceps Extension
Set 1 : 50.0x30
Set 2 : 80.0x12
Set 3 : 100.0x5

Dumbbell Tricep Kickback
Set 1 : 20.0x20

Im just kinda feeling this stuff out at the moment. Starting monday i should have a good feeling for it and will plan everything out. I will start tracking my macros and supps used. ****s about to get real!!!

[quiknutz]

Today was DAY #4... You ever leave the gym and think...



LEG DAY!!!

Barbell Full Squat
Set 1 : 225.0x10
Set 2 : 315.0x5
Set 3 : 405.0x3


Leg Press
Set 1 : 320.0x5
Set 2 : 500.0x5
Set 3 : 680.0x3
Set 4 : 840x2


Leg Extensions
Set 1 : 180.0x15
Set 2 : 220.0x8
Set 3 : 100.0x25 (The pump was killin me!!!)

Seated Leg Curl
Set 1 : 200.0x15 (Maxed out machine)
Set 2 : 200.0x15

Barbell Stiff-Legged Deadlift
Set 1 : 185.0x10
Set 2 : 230.0x10

I was feeling pretty dam good... I think this is gonna be a fun run!!!

[kylemnhn]

Today was DAY #4... You ever leave the gym and think...



LEG DAY!!!

Barbell Full Squat
Set 1 : 225.0x10
Set 2 : 315.0x5
Set 3 : 405.0x3


Leg Press
Set 1 : 320.0x5
Set 2 : 500.0x5
Set 3 : 680.0x3
Set 4 : 840x2


Leg Extensions
Set 1 : 180.0x15
Set 2 : 220.0x8
Set 3 : 100.0x25 (The pump was killin me!!!)

Seated Leg Curl
Set 1 : 200.0x15 (Maxed out machine)
Set 2 : 200.0x15

Barbell Stiff-Legged Deadlift
Set 1 : 185.0x10
Set 2 : 230.0x10

I was feeling pretty dam good... I think this is gonna be a fun run!!!

geez talk about some leg day lifts... i just did legs yesterday for the first time post comp and tried to go back into it full force I'm soooo dyum sore today lol.. and doing stair intervals didn't help one bit this morning lol

[woolegend21]

Nice leg day lifts bro!

That is definitely one of my love/hate relationship days in the gym lol. I absolutely love training legs but I hate the DOMS I get for the next couple of days lol

[quiknutz]

Nice leg day lifts bro!

That is definitely one of my love/hate relationship days in the gym lol. I absolutely love training legs but I hate the DOMS I get for the next couple of days lol

ya I used to hate legs and never worked back... now they are some of my favorite lifts...

[joncortez1986]

word up, quick!! you make me proud to have you as a log partner.
I have a workout tomorrow and Im taking tuesday off to watch the kid
and take care of the house because my wife is having wisdom teeth cut out

[swooshie]

Jon, loved your vid! You're really creative So sweet to dedicate it to your wife and daughter ......... awe, niceguy.jpg

Giant Back Avi guy ......... insane workouts!

Hope you both had a Happy Easter and a great weekend!

[lonniej]

Today was DAY #4... You ever leave the gym and think...



LEG DAY!!!

Barbell Full Squat
Set 1 : 225.0x10
Set 2 : 315.0x5
Set 3 : 405.0x3


Leg Press
Set 1 : 320.0x5
Set 2 : 500.0x5
Set 3 : 680.0x3
Set 4 : 840x2


Leg Extensions
Set 1 : 180.0x15
Set 2 : 220.0x8
Set 3 : 100.0x25 (The pump was killin me!!!)

Seated Leg Curl
Set 1 : 200.0x15 (Maxed out machine)
Set 2 : 200.0x15

Barbell Stiff-Legged Deadlift
Set 1 : 185.0x10
Set 2 : 230.0x10

I was feeling pretty dam good... I think this is gonna be a fun run!!!

Great workout Q!!

[kylemnhn]

word up, quick!! you make me proud to have you as a log partner.
I have a workout tomorrow and Im taking tuesday off to watch the kid
and take care of the house because my wife is having wisdom teeth cut out

Gotta love the wisdom teeth getting taken out. always a fun time -_-.. lol great progress brother keep it up.

[woolegend21]

word up, quick!! you make me proud to have you as a log partner.
I have a workout tomorrow and Im taking tuesday off to watch the kid
and take care of the house because my wife is having wisdom teeth cut out

No problem man, family always comes first.

If you have to take a few days off from the gym to take care of her its no big deal lol.

[joncortez1986]

Squats 5 reps
set weight
1 115lb
2 115lb
3 95lb
4 95lb
5 95lb

barbell bench press 5 reps
set weight
1 70lb
2 70lb
3 50lb
4 50lb
5 50lb

deadlift 5 reps
set weight
1 80lb
2 70lb
3 50lb
4 50lb
5 50lb

worked out from 10pm-11pm. 3 minutes between each set of each exercise.
it was a long day with trouble shooting computer problems at work.
i have been up since 8 am with 3 hours of sleep but i needed to get something in.

however, I felt i had to save a bit of energy because I have an extensive honey do list tomorrow and baby duty on top of it LOL...

[lonniej]

Nice work Jon! Have a great day!!

[yakuzastyle]

Today was DAY #4... You ever leave the gym and think...


[IMG]http://i197.photobucket.com/albums/aa103/quiknutz/315squat4-19-14.jpg[IMG]
LEG DAY!!!

Barbell Full Squat
Set 1 : 225.0x10
Set 2 : 315.0x5
Set 3 : 405.0x3
[IMG]http://i197.photobucket.com/albums/aa103/quiknutz/405squat4-19-14.jpg[IMG]

Leg Press
Set 1 : 320.0x5
Set 2 : 500.0x5
Set 3 : 680.0x3
Set 4 : 840x2
[IMG]http://i197.photobucket.com/albums/aa103/quiknutz/840legpress4-19-14.jpg[IMG]

Leg Extensions
Set 1 : 180.0x15
Set 2 : 220.0x8
Set 3 : 100.0x25 (The pump was killin me!!!)

Seated Leg Curl
Set 1 : 200.0x15 (Maxed out machine)
Set 2 : 200.0x15

Barbell Stiff-Legged Deadlift
Set 1 : 185.0x10
Set 2 : 230.0x10

I was feeling pretty dam good... I think this is gonna be a fun run!!!

Strong day, Quik!

Squats 5 reps
set weight
1 115lb
2 115lb
3 95lb
4 95lb
5 95lb

barbell bench press 5 reps
set weight
1 70lb
2 70lb
3 50lb
4 50lb
5 50lb

deadlift 5 reps
set weight
1 80lb
2 70lb
3 50lb
4 50lb
5 50lb

worked out from 10pm-11pm. 3 minutes between each set of each exercise.
it was a long day with trouble shooting computer problems at work.
i have been up since 8 am with 3 hours of sleep but i needed to get something in.

however, I felt i had to save a bit of energy because I have an extensive honey do list tomorrow and baby duty on top of it LOL...

get BIG, Jon!

[kylemnhn]

nice job buddy , yea you gotta love the to do lists hehe

[quiknutz]

I will do some updates tonight after work. I decided I'm going to mix things up this week and start with the DTP next week. as of now I'm loving the go-go of this stuff!!

[joncortez1986]

TODAY I COOKED ALL MY LUNCHES FOR NEXT WEEK!!!! BEEF BEANS VEGGIES AND A BIT OF RICE...MMMMM

Barbell Curls/ Triceps Extension (Superset) – 3 sets of 3-5 RM
120 sec rest
set_____ curls____triceps
1_______5x70lb___5x50lb
2_______5x70lb___5x50lb
3_______5x70lb___5x50lb

Pull Ups/Dumbbell Shoulder Press (Superset) – 3 sets of 3-5 RM
105 sec rest (press with 10lb. dumbbells and 10 lb. wrist band on each arm)
set_____ pull-up__ press
1_______5reps____5x20lb
2_______5reps____5x20lb
3_______5reps____5x20lb

BRB.. I'll do more later.. just realized I have to go get diapers for my little poopy princess LOL just used the last one
THEN I GOTTA COOK DINNER BUT AFTER I DIGEST SOME, I WILL RETURN TO BEAST MODE.

[joncortez1986]

oh yeah the whole 70lb. barbell curl thing is a PR. I'm seeing some strength gains and me likey!!!!

[lonniej]

TODAY I COOKED ALL MY LUNCHES FOR NEXT WEEK!!!! BEEF BEANS VEGGIES AND A BIT OF RICE...MMMMM

Barbell Curls/ Triceps Extension (Superset) – 3 sets of 3-5 RM
120 sec rest
set_____ curls____triceps
1_______5x70lb___5x50lb
2_______5x70lb___5x50lb
3_______5x70lb___5x50lb

Pull Ups/Dumbbell Shoulder Press (Superset) – 3 sets of 3-5 RM
105 sec rest (press with 10lb. dumbbells and 10 lb. wrist band on each arm)
set_____ pull-up__ press
1_______5reps____5x20lb
2_______5reps____5x20lb
3_______5reps____5x20lb

BRB.. I'll do more later.. just realized I have to go get diapers for my little poopy princess LOL just used the last one
THEN I GOTTA COOK DINNER BUT AFTER I DIGEST SOME, I WILL RETURN TO BEAST MODE.

oh yeah the whole 70lb. barbell curl thing is a PR. I'm seeing some strength gains and me likey!!!!

Nice work..Good job on the barbell curl PR!!

[quiknutz]

oh yeah the whole 70lb. barbell curl thing is a PR. I'm seeing some strength gains and me likey!!!!

PUSH YOURSELF!!!
Add anything you can even if its 2-5lbs each time you lift and you will make new PR's weekly... You have a great foundation to be BIG,lean and mean!!!

[quiknutz]

I am gonna change up my routine next week so this week i am just goofing off to shock my body and try some new lifts... I am gonna push myself to HELL & BACK with the DTP routine. Im used to reps of 4-10 but now im gonna have to do reps of 50 on down!!! Time to get my super high rep PUMP ON!!!

Monday i didnt have time to hit the gym for my regular routine so i just went and got a quik pump...

Barbell Bench Press
Set 1 : 225.0x8
Set 2 : 245.0x5
Set 3 : 275.0x2

Barbell bench with a pause (set up in squat rack, brought the bar down and let go then had to pop it back up)
Set 1 : 185.0x10
Set 2 : 205.0x10

Dumbbell Decline Bench Press
Set 1 : 65.0x12
Set 2 : 90.0x8
Set 3 : 90.0x7

I ran 2 scoops of pump and creatine and 1 scoop of the peak 400... Bad idea for a short workout,LOL


Yesterday i figured id do legs so...

Barbell Full Squat
Set 1 : 275.0x10
Set 2 : 315.0x10
Set 3 : 365.0x9

Seated Leg Extension
Set 1 : 220.0x10
Set 2 : 280.0x6
Set 3 : 160x8

Seated Leg Curl
Set 1 : 205.0x15
Set 2 : 205.0x13

Barbell Stiff-Legged Deadlift
Set 1 : 135.0x15
Set 2 : 205.0x10

Leg Press
Set 1 : 370.0x10
Set 2 : 370.0x10

Seated Calf Raise
Set 1 : 105.0x15

Again I ran 2 scoops each of pump and creatine and 1 scoop of the peak 400 and i was on fire... The blue drink had my body was tingling,itching and burning!!! GREAT TIME!!! Cant wait till friday to do it again and blow my arms up!!!

[lonniej]

Nice work Q!

[quiknutz]

Nice work Q!

thank you sir... have a good day, its friday!!!

[joncortez1986]

Double dosing for a short workout is always a bad idea. You get warmed up and leave. Then you wanna flip cars like the hulk. Once I made the mistake of taking pre workout to try to wake up for a class. Bad idea as well. I was listening in class and flexing to try to burn some energy and the teacher asked me if I was OK. Hahahaha

[Geneius365]

Quick your an animal bro. Great workouts! Jon thats funny! Kinda like drinking 10 cups of coffee! Flex till ya famous!!!

[kylemnhn]

Double dosing for a short workout is always a bad idea. You get warmed up and leave. Then you wanna flip cars like the hulk. Once I made the mistake of taking pre workout to try to wake up for a class. Bad idea as well. I was listening in class and flexing to try to burn some energy and the teacher asked me if I was OK. Hahahaha

hahha yea man i get caught looking at veins and all when I'm in class or out the gf just laughs at me and says I'm goofy lol, i hate taking pre and then not being bale to go to the gym or having to leave.