Just Having Fun In The Gym!!!

[SoCo4Fun]

I'm following along...impressive numbers...and as stated before...solid form in those vids...

 

[punthra]

glad to have you guys along for the ride. Hope to keep the numbers increasing in the next little while.

 

[dedlifter1]

glad to have you guys along for the ride. Hope to keep the numbers increasing in the next little while.

We cant leave you hangin there champ! wouldnt be right! everything lookin great so far !

 

[punthra]

Kind of excited to get into the gym tomorrow! i have set numbers to beat, so it's like having a weight lifting competition against myself. Rotating between the two workouts should keep me from getting bored and allow me get stronger. After 12 weeks or so, i think i may change the program. In the last two weeks i've already noticed a difference in my mind muscle connection and a slight recomp in certain body parts.

 

[dedlifter1]

I feel as tho my program may be becoming a bit stale as well. What numbers are you trying to pr? What program are you currently working?

 

[punthra]

Just the rest/pause sets on each day. If i can't move up in weight i'll pull the exercise and add a different one. I'm only doing this with one exercise per workout except for shoulders as my front delts aren't lacking. The program follows a touch of DC training with rest/pause, trying to beat numbers, and extreme stretching. I'm also using FST-7 at the end of each bodypart to get some blood volume training in and to stretch the the muscle fascia. no one created this program, it's just me playing around with various programs and mixing & matching them to suit my needs. It seems to be working but we'll have to see the results. All i know is that my muscles are sore the next day after every workout. What kind of program are you running?

 

[dedlifter1]

Just the rest/pause sets on each day. If i can't move up in weight i'll pull the exercise and add a different one. I'm only doing this with one exercise per workout except for shoulders as my front delts aren't lacking. The program follows a touch of DC training with rest/pause, trying to beat numbers, and extreme stretching. I'm also using FST-7 at the end of each bodypart to get some blood volume training in and to stretch the the muscle fascia. no one created this program, it's just me playing around with various programs and mixing & matching them to suit my needs. It seems to be working but we'll have to see the results. All i know is that my muscles are sore the next day after every workout. What kind of program are you running?

That sounds great. I run my own as well, I am in my "powerlifting season " still, I am floating around 12-13% bf and am trying to achieve a body weight of 225 or higher by may befor i cut. I usually stall out at 210, but as you can see in my stats im at 220 now, with far less bf than last year at 205-210. I am strongly considering running the 20 rep squat routine, as my father was old school bodybuilder and swore by it. what u think?

 

[punthra]

i'm still a big fan of 6 to 10 rep range for squats but i love a good widowmaker at the end of my workout to fry the slow twitch muscles as well.

 

[punthra]

Back / Abs

T-Bar Rows 55x10 / 100x10 / 145x10 / 190x8

High Hammer Strength Rows 200x10 / 290x10 / 380x8 w/ Rest/Pause 380x5 & 380x3 / 90x15 one arm at a time

Rack Deadlifts 155x10 / 245x10 / 335x10 / 425x10

Cobra Clutch (FST-7) 60x10 / 70x10 / 80x10 / 90x10 / 100x10 / 110x10 / 120x10

Ball Dragins 2x10

Ball Crunches 2x10

Planks 2xlong as possible

Extreme stretching for back

Notes:
- wanted to do some forced reps for hammer strength rows but i had no spot due to training partner not showing up
- back was still sore from sleeping on couch so i had to back off on deadlifts
- cobra clutch felt amazing as it gave me a nice contraction
- felt a bit lethargic today, really could have used a training partner as i needed a kick in the pants

 

[dedlifter1]

Back / Abs

T-Bar Rows 55x10 / 100x10 / 145x10 / 190x8

High Hammer Strength Rows 200x10 / 290x10 / 380x8 w/ Rest/Pause 380x5 & 380x3 / 90x15 one arm at a time

Rack Deadlifts 155x10 / 245x10 / 335x10 / 425x10

Cobra Clutch (FST-7) 60x10 / 70x10 / 80x10 / 90x10 / 100x10 / 110x10 / 120x10

Ball Dragins 2x10

Ball Crunches 2x10

Planks 2xlong as possible

Extreme stretching for back

Notes:
- wanted to do some forced reps for hammer strength rows but i had no spot due to training partner not showing up
- back was still sore from sleeping on couch so i had to back off on deadlifts
- cobra clutch felt amazing as it gave me a nice contraction
- felt a bit lethargic today, really could have used a training partner as i needed a kick in the pants

Nice numbers, question, what is cobra clutch, ball dragins?

 

[punthra]

cobra clutch is when you put a bench in between the cable crossovers and do lat pulldowns with the individual handles while arching your spine seated on the bench. It's a detail exercise. Ball dragins is just getting into pushup position with your feet on the ball and pulling your knees to your chest. it's for lower abs.

 

[dedlifter1]

cobra clutch is when you put a bench in between the cable crossovers and do lat pulldowns with the individual handles while arching your spine seated on the bench. It's a detail exercise. Ball dragins is just getting into pushup position with your feet on the ball and pulling your knees to your chest. it's for lower abs.

Right, right, everyone has different names for stuff, i like cobra clutch tho. i just had a mind boggling workout. Eating a pound of hamburger as we speak.

 

[punthra]

Chest / Biceps

Incline Hammer Strength Presses 110x10 / 200x10 / 290x10 / 380x8 w/ rest/pause twice 380x3 / 380x2 w/ 2 forced reps

Weighted Dips 120x3 (that set was just for you sunny as i had to see what i could do) / 80x7 / 40x10 / bodyweightx15

Pec Deck (FST-7) 275x10 / 275x10 / 275x8 / 255x10 / 235x10 / 215x10 / 215x10 / 195x10

Barbell Curls 100x10 / 110x10 / 120x8

High Cable Double Bicep Curls (FST-7) 35x10 /40x10 / 45x10 / 50x10 / 55x10 / 60x9 / 65x8

Notes:
- Felt really strong today
- dips were alot tougher than i thought as i haven't done them in a long time (props sunny) but i was still able to rock a damn heavy dumbbell
- i'm really enjoying the program as i have numbers to beat and a clear set goal every workout
- can't wait to go after some personal bests at the end of this program
- stamina is definitely is improving with the higher reps
- SWG's dipping was unreal today, looked damn strong with all that weight

 

[dedlifter1]

Chest / Biceps

Incline Hammer Strength Presses 110x10 / 200x10 / 290x10 / 380x8 w/ rest/pause twice 380x3 / 380x2 w/ 2 forced reps

Weighted Dips 120x3 (that set was just for you sunny as i had to see what i could do) / 80x7 / 40x10 / bodyweightx15

Pec Deck (FST-7) 275x10 / 275x10 / 275x8 / 255x10 / 235x10 / 215x10 / 215x10 / 195x10

Barbell Curls 100x10 / 110x10 / 120x8

High Cable Double Bicep Curls (FST-7) 35x10 /40x10 / 45x10 / 50x10 / 55x10 / 60x9 / 65x8

Notes:
- Felt really strong today
- dips were alot tougher than i thought as i haven't done them in a long time (props sunny) but i was still able to rock a damn heavy dumbbell
- i'm really enjoying the program as i have numbers to beat and a clear set goal every workout
- can't wait to go after some personal bests at the end of this program
- stamina is definitely is improving with the higher reps
- SWG's dipping was unreal today, looked damn strong with all that weight

Nice numbers on those dips. those are one my favorites.

 

[suncloud]

Weighted Dips 120x3 (that set was just for you sunny as i had to see what i could do) / 80x7 / 40x10 / bodyweightx15



Notes:
- Felt really strong today
- dips were alot tougher than i thought as i haven't done them in a long time (props sunny) but i was still able to rock a damn heavy dumbbell
- i'm really enjoying the program as i have numbers to beat and a clear set goal every workout
- can't wait to go after some personal bests at the end of this program
- stamina is definitely is improving with the higher reps
- SWG's dipping was unreal today, looked damn strong with all that weight

damn. that's all i got to say. very impressive my brotha.

 

[punthra]

i'm going to wack wheels by myself today as swg isn't feeling top notch today so he's taking the day off. It's always better to go in at full speed than in half ass mode. I'll have some numbers up later today, hopefully we'll see an improvement in the front squats.

 

[punthra]

Legs

Front Squats 135x8 / 185x8 / 235x8 / 285x8 / 335x5

Leg Presses 400x8 / 600x8 / 800x8 / 1000x8

Standing Hamstring Curls 70x10 / 90x7 / 110x4 / 50x12

Leg Extensions (FST-7) 285x10 / 285x8 / 255x8 / 225x8 / 195x8 / 165x8 / 135x10

Seated Calf Raises 170x10 / 215x10 / 260x8

Donkey Calf Raises 265x10 / 235x10 / 205x10

Notes:
- didn't stick to the workout program as i was feeling damn strong today
- could go heavier on leg presses but i didn't want to drop the reps
- last set of front squats went shitty due to wrong foot positioning, my spotter even stated the same thing
- legs cramped hard after FST-7 leg extensions
- had one of those workouts where you know that sitting down to crap the next is going to be painful due to muscle soreness

 

[dedlifter1]

Legs

Front Squats 135x8 / 185x8 / 235x8 / 285x8 / 335x5

Leg Presses 400x8 / 600x8 / 800x8 / 1000x8

Standing Hamstring Curls 70x10 / 90x7 / 110x4 / 50x12

Leg Extensions (FST-7) 285x10 / 285x8 / 255x8 / 225x8 / 195x8 / 165x8 / 135x10

Seated Calf Raises 170x10 / 215x10 / 260x8

Donkey Calf Raises 265x10 / 235x10 / 205x10

Notes:
- didn't stick to the workout program as i was feeling damn strong today
- could go heavier on leg presses but i didn't want to drop the reps
- last set of front squats went shitty due to wrong foot positioning, my spotter even stated the same thing
- legs cramped hard after FST-7 leg extensions
- had one of those workouts where you know that sitting down to crap the next is going to be painful due to muscle soreness

Do you feel you get good results from calf work?

 

[punthra]

it seems to work for me but my calfs aren't genetically huge to begin with.

 

[punthra]

Hopefully i'll beat some numbers today while training shoulders. wish me luck.

 

[punthra]

Shoulders / Triceps

Barbell Military Presses 150x10 / 200x8 / 250x5 / 145x15

Hanging Dumbbell Laterals 30x10 / 35x10 / 40x8 / 45x6

Rear Lateral Machine (FST-7) 135x10 / 145x10 / 155x10 / 165x10 / 175x8 / 185x8 / 125x12

Close Grip Bench Presses 135x10 / 185x10 / 235x8

Rope Pressdowns (FST-7) 105x10 / 110x10 / 115x10 / 120x10 / 125x10 / 130x8 / 135x8

Notes:
- Felt a little weak on BB military even though i went up in weight
- hanging laterals felt amazing today
- used a olympic bar instead of cambered bar for CG BP
- dropped the reps on pressdowns so i could handle a few more pounds and damn did it ever feel good

 

[dedlifter1]

that is excellent weight on the bb press. congrats.

 

[suncloud]

very nice work.

 

[punthra]

thanks buddy. didn't have the training partner for the last two days as SWG has been sick but i can't wait for next week already. Hopefully he'll be healthy by monday and we'll beat some numbers next week.

 

[suncloud]

thanks buddy. didn't have the training partner for the last two days as SWG has been sick but i can't wait for next week already. Hopefully he'll be healthy by monday and we'll beat some numbers next week.

i miss my training partner. when i disappeared to get surgery done in 2007, he stopped hitting the gym. his delts atrophied, and exposed a hairline fracture running verticle near his rotator cuff. needless to say he's been out of the equation ever since. the only other workout partner that i can find that works out when i do is around 6'6" and 280, and i doubt we share similar goals. tell SWG to get his mountie self back in the gym. call him a hoser if you have to

 

[punthra]

There's been some nasty viruses floating around our city lately. i think i'll let him heal up so he doesn't get me sick lol. Don't rule that guy out though sunny, in the last few years i've had a wide variety of training partners and i've learnt something new from each one. Is he in shape or out of shape?

 

[suncloud]

There's been some nasty viruses floating around our city lately. i think i'll let him heal up so he doesn't get me sick lol. Don't rule that guy out though sunny, in the last few years i've had a wide variety of training partners and i've learnt something new from each one. Is he in shape or out of shape?

he's out of shape, but he can still pull 1100 pounds on the sled. the dude would wreck me.

 

[punthra]

sounds like a great training partner. i love training with guys that are stronger than me as it forces me to work that much harder. I think my front squatting came up so much because i was training with an olympic lifter with a 440lb front squat. Getting your ass handed to you once in a while is good as it makes you realize that there is always someone stronger and there are different and sometimes better ways to train.

 

[suncloud]

my concern was the amount of time that we'd waste lowering the weights for me for every movement. i may take him up on it though, sometimes (like yesterday) i really could have used a push.

 

[punthra]

there's a bit of strength diffence between me and swg but we just adjust to it. He pushes me damn hard and i hope he feels i push him hard in the gym. That extra motivation is sometimes enough to turn a crappy starting workout into a good one.

 

[dedlifter1]

my concern was the amount of time that we'd waste lowering the weights for me for every movement. i may take him up on it though, sometimes (like yesterday) i really could have used a push.

My partner was the same way, did alot less weight, we spent time changing out, but i tell you what, he is the best damn motivator i have ever lifted with. Everytime he gets stronger, im like damn, i gotta move up now! I used to hate lifting with people, but he is great. You should give that dude a chance sunny, he may really expand some of your weight boundries, show you some stuff.

 

[suncloud]

My partner was the same way, did alot less weight, we spent time changing out, but i tell you what, he is the best damn motivator i have ever lifted with. Everytime he gets stronger, im like damn, i gotta move up now! I used to hate lifting with people, but he is great. You should give that dude a chance sunny, he may really expand some of your weight boundries, show you some stuff.

i'm considering it.

 

[dedlifter1]

i'm considering it.

Fair enough.

 

[punthra]

i'm heading into the gym in the next hour or so to do back so hopefully my well rested weekend will help me reap the rewards in the gym today. Going to try and go heavy on deads today.

 

[punthra]

Back / Abs

Deadlifts 135x12 / 225x10 / 315x8 / 365x5 / 415x5 / 465x3 / 515x1

Close Grip Pulldowns 190x10 / 230x10 / 270x8 w/ rest/pause 270x4 / 270x2 w/ 2 forced reps

Barbell Rows 145x10 / 195x10 / 245x6 (too tired to get proper reps due to above numbers)

Cable Pullovers (FST-7) 90x10 / 100x10 / 110x10 / 120x10 / 130x10 / 140x8 / 150x8

Extreme Stretching for Back

Ball-dragins 2x8

Ball Crunches 2x10

Rope Oblique Crunches 50x8

Notes:
- felt strong as ox today
- really happy with my deadlifting today, could have gone heavier but i backed off
- Really excited about continuing to beat numbers
- headed to the pool now to get a steam and a hot tub

 

[dedlifter1]

Back / Abs

Deadlifts 135x12 / 225x10 / 315x8 / 365x5 / 415x5 / 465x3 / 515x1

Close Grip Pulldowns 190x10 / 230x10 / 270x8 w/ rest/pause 270x4 / 270x2 w/ 2 forced reps

Barbell Rows 145x10 / 195x10 / 245x6 (too tired to get proper reps due to above numbers)

Cable Pullovers (FST-7) 90x10 / 100x10 / 110x10 / 120x10 / 130x10 / 140x8 / 150x8

Extreme Stretching for Back

Ball-dragins 2x8

Ball Crunches 2x10

Rope Oblique Crunches 50x8

Notes:
- felt strong as ox today
- really happy with my deadlifting today, could have gone heavier but i backed off
- Really excited about continuing to beat numbers
- headed to the pool now to get a steam and a hot tub

515, new pr for you?:dl: I militaryed 225 today feelin pretty good about that.

 

[SoCo4Fun]

I envy you...I can't do rack deads at my new gym...the bars don't go low enough for my short ass

 

[punthra]

565 is my pr for deadlifts, but i'm still happy with todays lift as i haven't lifted over 5 plates for about 2 years.

 

[punthra]

Chest / Biceps

Flat Smith Machine Presses 135x10 / 225x10 / 275x10 / 325x7 w/ rest/pause 325x3 / 325x3 w/ 2 forced reps

Incline Barbell Presses 145x10 / 195x10 / 245x9

Cable Crossovers (FST-7) 40x10 / 45x10 / 50x10 / 55x10 / 60x10 / 65x10 / 70x10

Dumbbell Hammer Curls 45x10 / 50x10 / 55x10

Machine Preacher Curls (FST-7) 40x10 / 50x10 / 60x10 / 70x8 / 80x8 / 90x8 / 100x8

Notes:

- Chest feels thoroughly trashed
- all around great workout
- really starting to notice a recomp as i continue on this training program
- decided to start consistent cardio at the end of the month

 

[suncloud]

i can't get over the unusual program. chest/biceps seems like the weirdest pairing, but obviously its working for you.

 

[punthra]

it is working absolutely awesome. i hit chest and then smash biceps totally fresh rather than exhausted after back. Vice Versa for chest and tri's. i've been more than impressed with my numbers and the recomp my body is going through. I need a tan now and i'm set. Well actually i'm going to start minor cardio at the end of the month and try and shed off a little more fat.

 

[dedlifter1]

i can't get over the unusual program. chest/biceps seems like the weirdest pairing, but obviously its working for you.

I know afew guys in my gym who also do that pair, i was told it works well.

 

[Trapstar]

punny! where have you and swg been man!

 

[punthra]

i've been doing my log but swg has been sick for the last few days. SWG was in the gym with me yesterday. The funny thing is now i feel sick today.

 

[punthra]

i have to take today off as i'm now feeling under the weather. Started feeling crappy last night and still feeling some of the effects today. Hopefully back to the gym tomorrow depending on how i'm feeling.

 

[dedlifter1]

Feel better dude.

 

[punthra]

Yesterday

Shoulders / Triceps

Upright Rows 140x10 / 160x8 / 180x6

Smith Machine Presses 135x10 / 185x10 / 235x9 / 285x6 (yes i know it's a smith machine but there was no one around to spot and i wanted to go heavy)

Dumbbell Rear Laterals 35x10 / 40x10 / 45x7

Icarian Lateral Machine (FST-7) 3 sets with the stack and dropped slowly after that (again no numbers)

Cable Pressdowns 155x10 / 205x10 / 235x10

One Arm Dumbbell Extensions 30x10 / 40x10 / 50x8 final set two arm one arm dumbbell extensions 20x15

Notes:
- should have stayed out of the gym but i love it too much
- felt drained yesterday and couldn't really get a pump
- going to do legs tomorrow as i need to be totally healthy for them as i have to beat my numbers
- still beat my numbers on most exercises
- avoided FST-7 for skullcrushers yesterday as i didn't have a spot and i was still run down
- even though i'm sick, i'm still able to eat (Phewww)

 

[punthra]

Well I didn't exactly follow my own advice and I ended up in the gym training legs today. It went far better than I expected.

Legs

Squats 135x10 / 225x10 / 315x10 / 405x7 (Got one more rep than last time so i'm happy)

Front Squats 135x5 / 185x5 / 235x5 / 285x5

Dumbell Step Ups 40x10 / 50x8 / 60x6 (Quads were exhausted from all the squatting)

Lying Ham Curls 80x10 / 110x8 / 140x6 / 60x15

Leg Extensions 285x10 / 285x8

Seated Calf Raises 180x8 / 225x8 / 270x6 / 135x15

Standing Calf Raises Forgot my numbers due to not writing them down

Notes:
- Legs felt INCREDIBLY STRONG today
- could have gone heavier on my front squats today
- Seated calf raises were the heaviest i've ever done
- i think i'm over my flu now so we'll see how next weeks workouts go

 

[suncloud]

Well I didn't exactly follow my own advice and I ended up in the gym training legs today. It went far better than I expected.

Legs

Squats 135x10 / 225x10 / 315x10 / 405x7 (Got one more rep than last time so i'm happy)

Front Squats 135x5 / 185x5 / 235x5 / 285x5

Dumbell Step Ups 40x10 / 50x8 / 60x6 (Quads were exhausted from all the squatting)

Lying Ham Curls 80x10 / 110x8 / 140x6 / 60x15

Leg Extensions 285x10 / 285x8

Seated Calf Raises 180x8 / 225x8 / 270x6 / 135x15

Standing Calf Raises Forgot my numbers due to not writing them down

Notes:
- Legs felt INCREDIBLY STRONG today
- could have gone heavier on my front squats today
- Seated calf raises were the heaviest i've ever done
- i think i'm over my flu now so we'll see how next weeks workouts go

very nice. man, the flu zaps my lifts like nothing else. keep it up man.

 

[dedlifter1]

getting sick myself. Good work P real nice numbers!