Just Having Fun In The Gym!!!

[punthra]

i'm just glad i only got a mild flu instead of the the really bad bug that's been going around.

 

[punthra]

Training should go well today, as SWG and I finally get to do Back Workout #1 together. Can't wait to see what the numbers look like.

 

[punthra]

Back / Abs

Old School T-bar Rows 90x10 / 135x10 / 180x10 / 225x10 / 270x5

High Hammer Strength Rows 210x10 / 300x10 / 390x7 w/ rest/pause 390x5 / 390x3 w/ 2 forced reps / single arm 100x15

Rack Deadlifts 165x10 / 255x10 / 345x10 / 435x10

Cobra Clutch (FST-7) 70x10 / 80x10 / 90x10 / 100x10 / 110x10 / 120x10 / 130x10

Notes:

- nice to have SWG in the gym with me today
- felt quite strong and i beat all my numbers so i'm happy
- couldn't get a great pump today

 

[punthra]

Chest / Biceps

Incline Hammer Strength Presses 140x10 / 230x10 / 320x10 / 410x6 w/ rest/pause 410x3 / 410x2 w/ 2 forced reps

Flat Barbell Presses 155x8 / 205x5 / 255x5 / 305x4 / 185x15

Low Cable Crossovers (FST-7) 30x10 / 35x10 / 40x10 / 45x10 / 50x10 / 55x10

Barbell Curls 115x10 / 125x9 / 135x6

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


Notes:
- Felt weak on my flat bench due to rest / pause sets
- biceps are weak due to heavy rowing yesterday
- very sore today
- seriously debating on getting some epistane to really pack on some muscle
- haven't done a prohormone cycle since M1T so i'd love see what my gains would be like on something far less toxic

 

[suncloud]

felt weak on bench and did 305x4? i wish i had those kinds of days.

 

[punthra]

numbers wise it was okay but my stabilizers felt shot during the pressing. Just very unsteady.

 

[punthra]

i think i'm going to change it up a bit today and just play with my numbers today. Decide i'm also doing shoulders and tri's today instead of legs.

 

[suncloud]

numbers wise it was okay but my stabilizers felt shot during the pressing. Just very unsteady.

ohhh. i've had that happen, where the weights just don't want to position themselves properly. be safe man. is it possible you're overtraining your front delts?

 

[punthra]

sunny, it just turned out to be a bad day. However shoulders and triceps went awesome today just because i decide to do something a little different.

Shoulders / Triceps

Clean Presses 135x5 / 165x5 / 195x3 / 225x2 / 245x1 (PR)

Standing Cable Rear Laterals 30x10 / 40x10 / 50x10 / 60x7

Dumbbell Laterals 50x6 / 40x8 / 30x10 / 20x12

Front Two Arm Cable Raises Sup/ Dumbbell Shrugs (set1) 40x10 & 100x10
(set2) 55x10 & 120x10 (set3) 70x8 & 140x8

Close Grip Bench Presses 135x10 / 185x10 / 235x8 / 255x5 (wrists were killing me)

Reverse Grip Cable Pressdowns (FST-7) 105x10 / 115x10 / 125x10 / 135x10 / 145x8 / 155x8 / 165x8

Notes:
- Felt nice to do something else for a change
- so absolutely happy about my PR
- wondering whether i should train by instinct for a while as i really enjoyed the variance
- legs tomorrow should be a blast as i want to see what i can do on the front squat this week
-

 

[punthra]

I took of couple days off to let my body heal a bit. I'll be heading back to the gym tomorrow. I'll probably be doing quick workouts using giant sets so i can drop the weight a bit and allow my body to recover. This will be done for two weeks and then i'll be going back to a 5 day a week training program to get ready for summer.

 

[punthra]

so i didn't make it into the gym yesterday as i felt even more run down yesterday than i did before. I'll be heading into the gym with SWG later today to knock out back and abs.

 

[punthra]

Back / Abs

Did all my exercises for back supersetted one after the other in giant set fashion except for shrugs and abs.

Deadlifts 135x10 / 225x10 / 315x10

Sup/

Chinups bw for 10 / bw for 10 / bw for7

Sup/

High Hammer Strength Rows 180x10 / 230x10 / 280x8

Sup/

Cable Pullovers 75x10 / 90x10 / 105x10

Barbell Shrugs 225x10 / 315x10 / 405x8

Ball Dragins 2 sets of 10

Ball Crunches 2 sets of 10

Notes:
- weighed 247.2 in my shorts, shirt and socks
- it's definitely time to start cutting for summer, which basically means i need to actually start doing cardio. I can still see my abs visibly so i'm not that worried or stressed out about dropping weight
- this is definitely the best bulk season i've ever had since taking M1T all those years ago
- need to decide on a new program in the next few days as the previous one was just too taxing on my body
- i'm going to finish the rest of the week doing giant sets for every body part but the smaller ones like bis, tris, and calves.
- going to start doing 2 sets of planks every night

 

[suncloud]

mmm. giant sets are insane. i'd like to see those numbers. got my heart rate so high on giant sets once i wanted to toss my cookies.

 

[punthra]

They felt great today and they definitely got my heart rate going. I was pouring sweat by the end of the workout. I was quite surprised by strength on each exercise. Sorry i wrote my numbers out on a exercise basis but i did actually giant set all the exercises. Need to start doing a recomp so giant sets are a great way to start.

 

[suncloud]

They felt great today and they definitely got my heart rate going. I was pouring sweat by the end of the workout. I was quite surprised by strength on each exercise. Sorry i wrote my numbers out on a exercise basis but i did actually giant set all the exercises. Need to start doing a recomp so giant sets are a great way to start.

yes they are. i remember one of my first giant sets was when i was doing bi/tri day. my first giant set was (copied from the old log) :

anyway,today i did a 22 minute workout. yes. 22 minutes. here's the insanity.

4 sets of 10 as......
giant sets
dips BW + 80/80/80/85 (up 25 on my LIGHTEST set, last set 9 reps - up one)
pinwheel curls 35/35/35/35 (nothing)
close grip bench 155/155/155/165 (up 20 on LIGHTEST, last set 6 reps - down one)
preacher curls 80/80/85/85 (up 5 lbs on all sets )

felt like i was going to die. 16 sets in 11 minutes. thank god they were my heaviest sets. one minute break to catch my wind.

second giant set, still 4 sets of 10:

reverse grip tricep pushdown 110/110/110/110 (still can't pull 120 down)
leaning forward cable curl 60/60/60/70 (up 10 lbs for one set)
skullcrushers - did these laying down this time 115/115/115/115
rope tricep pushdown 70/70/80/80 (6 reps on last set)

took me half an hour to cool down where i felt i could actually drink my post workout shake. if i'm feeling daring, i'll try them again.

 

[punthra]

nice. I've only done giant sets for large body parts. That workout looks brutal. My workout took me 30min. for back and then 15min. for traps and abs. I can't wait to do giant sets for chest next. I think I'll giant set incline presses, Dips, Flat Hammer Strength Presses, and Pec Deck. I'm really racking my brain on what to do for my next workout program. If i can't come up with anything I might just go back to training on instinct again and just use the log as reference point.

 

[suncloud]

nice. I've only done giant sets for large body parts. That workout looks brutal. My workout took me 30min. for back and then 15min. for traps and abs. I can't wait to do giant sets for chest next. I think I'll giant set incline presses, Dips, Flat Hammer Strength Presses, and Pec Deck. I'm really racking my brain on what to do for my next workout program. If i can't come up with anything I might just go back to training on instinct again and just use the log as reference point.

definitely have some fun with it. if its an all chest day, i would try something like :
DB bench
incline barbell bench
weighted dips
cable crossovers

though i'm a mean SOB when i don't have to do the exercises....

 

[punthra]

I like your thinking but i'm not sure my stabilizers could handle that many free movements without having to drop the weight each set. It's going to be the bomb either which way.

 

[punthra]

Chest / Shoulders

Incline Barbell Presses 185x10 / 215x10 / 245x10

Superset w/

Bodyweight Dips BWx10 / BWx10 / BWx8

Superset w/

Dumbbell Pullovers 80x10 / 90x10 / 100x8

Superset w/

Pec Deck 215x10 / 245x10 / 275x10

*All exercises were done in giant set fashion.

Dumbbell Laterals (Ran The Rack) 45x8 / 40x5 / 35x6 / 30x7 / 25x6 / 20x8 / 15x10 /
10x10

Rope Rear Laterals 80x10 / 70x10 / 60x10

Notes:

- Chest had an absolutely amazing pump but stamina was definitely better than i thought
- shoulders looked absolutely amazing in the mirror after the workout
- didn't have much strength on rear laterals as we did back yester day
- Giant sets for legs is going to be freakin ugly

 

[punthra]

I've been busy this weekend but i got my leg workout done yesterday.


Legs (Giant Sets)

Squats 135x10 / 225x10 / 315x8

sup/

Hack Squats 180x10 / 270x10 / 360x8

Sup/

Leg Extensions 150x10 / 195x10 / 240x7

Sup/

Lying Leg Curls 60x10 / 80x10 / 100x7

(Calves were done in straight set fashion)

One Leg Seated Calf Raises 45x10 / 70x10 / 95x10

Donkey Calf Raises 260x10 / 230x10 / 200x10


Notes:

- i've been pretty busy visiting family and friends so the gym to a back seat position this weekend
- Legs were brutally shaky when doing the last set of hack squats due being so tired from regular squats
- going to start a five day split tomorrow that is broken up like this

Tues - BacK
Wed - Chest
Thurs - Legs
Fri - Shoulders
Sat. Arms

- I will also be adding in at least 3 days with cardio (roughly 30minutes each session)
- Looking to try to get down to 230
- I will not be using any fat burners, just adding cardio and cutting carbs
- Fat Burners will be added if needed

 

[punthra]

So i'm heading into the gym later today with SWG to do back. I will post numbers later today and hopefully convince him to get his video log going as well.

 

[punthra]

Back

Close Grip Chins BWx10 / BW+25x8 / BW+45x5 / BWx10 (BW today was 244 naked)

T-Bar Rows 90x10 / 135x10 / 180x10 / 225x8 / 270x6

Pro Grip Cable Rows 200x10 / 240x10 / 280x6
(All sets were superset with Bodyweight hyperextensions)

Cable Pullovers 75x15 / 90x15 / 105x12 / 120x10

Notes:
- Nice to do just straight sets again without any rest/pause or FST-7
- Strength was surprisingly good today
- got a nice compliment from someone i know stating that i'd put on a lot of size over the winter
- Really need to get a tan as i'm pale as can be and you can't see any detail
- going to go walking with my wife tonight, so i can start my cardio program
- any suggestions on training are always appreciated as i can always use advice to break out of my routine
- I've decide against anything hormonal until the winter as i don't need to do any more bulking right now

 

[punthra]

Also if anyone has any off the wall exercises that work for them please suggest and explain them as i love the basic exercises but shocking the muscle is so good.

 

[suncloud]

what workout are you trying to tweak?

my most damaging workout is running the rack with superset/dropsets.
pinwheel curls till failure superset with hammer curls till failure. drop 5 lb dumbells and start over - no stops till you hit the 20 lb dumbells, then you're done it really sucks.

 

[punthra]

I'm mainly looking for new exercises to try and workouts that you might have done that would perhaps bring change to my choices of exercises. I clearly know i haven't tried everything. Oh yeah, tomorrows chest day.

 

[suncloud]

hrm. for chest i would try bench, DB incline, dips, and crossovers

as far as exercises you haven't done, try olympic lifts for all out functional strength, or some of the quirky powerlifter exercises like face pulls, rack deads, etc.

 

[punthra]

I like your idea for a chest workout. i think i'll do that tomorrow and try to see what i can get for numbers.

 

[punthra]

Damn, i must have torched myself with rows yesterday, as my bicep insertions are on fire today (don't usually even get this feeling from a biceps workout). Definitely notice that i don't heal as fast as when supplementing. Right now i'm taking my multi 2x, protein powder, and omega 3-6-9. Going to go supplement free for a bit to begin dropping a bit of weight.

 

[suncloud]

I like your idea for a chest workout. i think i'll do that tomorrow and try to see what i can get for numbers.

i'm crossing my fingers for ya

 

[punthra]

Chest

Flat Barbell Bench Presses 135x10 / 225x10 / 275x5 / 325x3 / 375x1 / 375x1
(2nd set of max went better as my spot forced me to do the work instead of just giving up on me, Props SWG)

Incline Dumbbell Presses 80x8 / 100x8 / 120x5 (Gave up on set early as one dumbbell was in the wrong position and was tweaking my wrist0

Weighted Dips 50x10 / 70x7 / 30x10

Low Cable Crossovers 35x10 / 45x10 / 55x10

Notes:
- Props to Sunny for giving me the workout suggestion, i hope my numbers were up to your high standards, jk
- Overall awesome workout
- chest feels thoroughly thrashed
- there may be a change of plans with the no supplement plan as SWG offered me a bunch of his supplements to run as he might get some different supps
- i actually feel quite strong right now without supps so we'll see what happens

 

[suncloud]

very nice man. a good beat down always feels good

 

[punthra]

I was going to train today but I think i'm going to take the day off and heal...Chest and back are aching like no other. Man, do i miss supplements right now. My body will sling shot again once i'm off for a bit and then start again.
I'm doing shoulders tomorrow and here is what i was thinking of doing

Barbell Upright Rows
Barbell Military Presses
Dumbbell Rear Laterals
One Arm Cable Laterals
Behind The Back Shrugs

Anyways if you have any suggestion, please send them my way.

 

[punthra]

Well I went against what i said above and went in and did legs. Boy am i glad I did!!!!


Front Squats 135x10 / 225x8 / 275x5 / 325x3 / 365x1 (PR)

Leg Presses 400x10 / 600x10 / 800x8 / 1000x6

One Leg Extensions 75x8 / 105x8 / 135x8

One Leg Curls 70x10 / 90x8 / 110x6 (PR) / 50x12

One Leg Seated Calf Raises 65x10 / 90x10 / 115x8

Donkey Calf Raises 150x15 / 180x15 / 210x12


Notes:
- Best damn leg workout i've had in a long time
- i know i can beat 365x1 but SWG wasn't there as his legs are still sore from monday (better to train healed then still sore)
- can't wait to do shoulders tomorrow as my confidence is sky high right now
- again please send any suggestions my way

 

[punthra]

Shoulders

Standing Barbell Presses 135x5 / 165x5 / 195x5 / 215x5

Upright Rows 145x10 / 165x8 / 185x6 / 205x5 / 135x12

Incline Dumbbell Rear Laterals 20x10 / 25x8 / 30x6 / 15x12

Cable Lateral Raises Sup/ Front Dumbbell Raises (Set 1) 30x10 & 30x10 (Set 2) 35x10 & 35x10 (Set 3) 25x12 & 25x12

Behind The Back Shrugs 135x12 / 225x12 / 315x12

Notes:
- Good workout but it took a while to get some pace to it
- Standing Presses today were a personal best
- Rear Delts have definitely come up in the last month or so
- nice to have SWG in the gym with me today even though he was late again lol ( I think i'm going to start telling him our workouts start fifteen minutes earlier so that he can be on time, lol)
- Nice training with my powerlifting buddies

 

[punthra]

Finally get to do bis and tris by themselves for the first time in a couple months. Can't wait to see what the numbers look like.

 

[suncloud]

damn. upright rows with 205? better step up my game.

 

[punthra]

okay, i forgot to log this on saturday so here's arms:

French Presses 100x10 / 120x10 / 140x8 / 80x15

Reverse Pressdowns Sup/ One Arm Cable Pressdowns (set1) 135x10 & 40x10 (set2) 165x10 & 35x10 (set3) 190x6 & 30x10

Hammer Bar Curls 95x10 / 115x10 / 135x10 w/ strip set of 95x8

Cable Curls w/ Dumbbell Spider Curls (Set1) 120x10 & 30x8 (Set2) 135x10 & 25x10
(Set3) 150x10 & 20x10

Notes:
- absolutely amazing workout
- arms were absolutely trashed on sunday

 

[punthra]

I'll be back in the gym on tuesday to hit back with SWG. I'll try to be a little more timely with my workout updates.

 

[punthra]

Thinking of doing the following for back:
Close Grip Pulldowns
Deadlifts
Dumbbell Rows
Cobra Clutch

If you have any ideas or suggestions please post them

 

[punthra]

Back

Barbell Rows 135x5 / 185x5 / 235x5 / 285x5 / 315x3 / 185x12

One Arm Cable Pulldowns 100x10 / 120x10 / 140x7 (This exercise felt freaking amazing, due to great pump)

Deadlifts 135x10 / 225x10 / 315x10 / 405x8 (Not bad for my third exercise)

Dumbbell Pullovers sup/ Wide Grip Pulldowns (Set 1) 80x10 & 170x10 (Set 2) 90x10 & 200x10 (Set 3) 100x10 & 230x8

Notes:
- had a great workout today but not as aggressive as normal due to SWG being a little pooped due to lack of sleep and bad eating (he'll be back on track tomorrow)
- weighed 241 today so i'm down a few pounds and starting to look leaner

 

[suncloud]

i do my deads first, and i'm really not sure why. 405x8 is some serious poundage - how do your knees hold up?

 

[punthra]

my knees feel fine actually, i find that as long as i train my calves hard and heavy, i don't usually have problems. When i neglect my calves is when i end up with problems. Next week i'm going to do deadlifts first and see what i can pull for numbers. Definitely noticing more power out of the hole as my front squat numbers improve!!!!

 

[suncloud]

my knees feel fine actually, i find that as long as i train my calves hard and heavy, i don't usually have problems. When i neglect my calves is when i end up with problems. Next week i'm going to do deadlifts first and see what i can pull for numbers. Definitely noticing more power out of the hole as my front squat numbers improve!!!!

interesting. i've wondered if doing deads first were the best or not. i always do compound movements first, and prioritize by the most compound, to the least compound, then isolation. though i could see doing everything else first, then skipping warmup deads and going straight into 2-3 heavy sets since all your muscles are pumped. dunno how that would factor in to whatever your sticking point is though - if the lockout is tough, maybe training traps heavy pre deads isn't a good idea.

the science is fascinating because everyone responds differently with regards to prioritizing muscles.

 

[punthra]

I always do warm up sets when it comes to deadlifts because i'm way to afraid of hurting my lower back due to not having my form down before starting into heavy sets.

 

[punthra]

Chest (Pre-exhaust)

Flat Dumbbell Flyes 20x10 / 40x10 / 60x10 / 80x10

Incline Smith Machine Presses 135x8 / 185x8 / 235x8 / 285x8 (could have gone heavier but i didn't have a spot)

Decline Barbell Presses 135x10 / 185x10 / 235x10 / 285x7

Incline Cable Flyes sup/ Low Dumbbell Flyes (Set 1) 40x10 & 20x10 (Set 2) 50x10 & 20x10 (Set 3) 60x10 & 20x10

Notes:
- SWG's tris were still sore so he took the day off and i went at it alone
- Incline presses could have been better
- absolutely amazing pump

 

[punthra]

Shoulders / Arm (Shortened week due to being on course this weekend)

Upright Rows 155x5 / 175x5 / 195x5 / 215x4(PR) / 135x12

Barbell Military Presses 135x10 / 165x10 / 195x10 / 225x8

Standing Cable Rear Laterals 35x10 / 45x10 / 55x10 / 65x10

Dumbbell Laterals 20x12 / 25x12 / 30x12 / 35x10

Close Grip BP sup/ Cable Pressdowns (Set 1) 135x12 & 145x10 (Set 2) 185x10 & 180x10
(Set 3) 235x8 & 125x12

Cambered Bar Curls Sup/ Rope Cable Curls (Set 1) 90x10 & 80x10
(Set 3) 100x10 & 80x10 (Set 3) 110x10 & 80x10

Notes:
- great overall pump in shoulders and arms
- upright rows went unbelievable yesterday and my pressing strength was really good also
- didn't really go that heavy on arms, concentrated on pump and contraction

 

[suncloud]

upright rows 215x4? not fair! and your military press is my PR number which i haven't hit in a year

 

[punthra]

I don't really understand what's going on right now sunny. I'm dropping weight and my numbers keep climbing in certain exercises. I'm not complaining, i just find it really weird.

 

[suncloud]

I don't really understand what's going on right now sunny. I'm dropping weight and my numbers keep climbing in certain exercises. I'm not complaining, i just find it really weird.

dropping weight and keeping 100% of the muscle means your test and GH levels become higher - the lower the body fat, the higher the test and especially GH response your body puts out. that's why people like russianstar and vikinginc can put up the crazy numbers that they do. you're obviously doing this right

there's a correlation between body fat and GH response that has been documented. this would also translate to insulin sensitivity. i'm sure if you googled it, you would find the studies.

 

[punthra]

I have read about it but normally when the weight starts dropping for me, so do my numbers.