Just Having Fun In The Gym!!!

[punthra]

carb intake has been a touch high but i've started to back off again and everything is starting to look better again. I actually backed off on DC also due to being restless in the summer and my absolute love of the gym. DC will work awesome for a bulk!!!

 

[punthra]

Back

Dumbbell Rows 100x5 / 120x5 / 140x5 / 160x5

Pro Grip Pulldowns 210x8 / 240x8 / 270x10

Barbell Rows 135x10 / 185x10 / 235x9

Cable Pullovers sup/ Dumbbell Shrugs
(Set 1) 75x15 & 90x12 (Set 2) 90x15 & 110x12 (Set 3) 105x15 & 130x10

Notes:
- workouts was absolutely awesome, strength was good, pump was awesome, and fairly good stamina
- dumbbell rows felt amazing, will go with higher reps next week

 

[Frank Reynolds]

carb intake has been a touch high but i've started to back off again and everything is starting to look better again. I actually backed off on DC also due to being restless in the summer and my absolute love of the gym. DC will work awesome for a bulk!!!

What does the training really have to do with bulking or cutting? Your diet/cardio should dictate that.

Plenty of people come into shows DC training, and stay lean year round dc training.. There was a good thread on this exact topic, on IM this week.

Do you though, you know what is best for you..can't argue with that!!

 

[punthra]

I'm not saying that you can't stay lean with DC, i'm just saying that i stay i stay leaner when i train a little more often without doing cardio. I hate cardio and most of the time i can get away with not doing much as long as i train often. That's why i said DC doesn't work well for me. I can't wait to try it on a bulk because i noticed huge strength gains and improved flexibility. Again i like DC i just hate cardio in the summer so I changed my program to fit my needs.

 

[Frank Reynolds]

I'm not saying that you can't stay lean with DC, i'm just saying that i stay i stay leaner when i train a little more often without doing cardio. I hate cardio and most of the time i can get away with not doing much as long as i train often. That's why i said DC doesn't work well for me. I can't wait to try it on a bulk because i noticed huge strength gains and improved flexibility. Again i like DC i just hate cardio in the summer so I changed my program to fit my needs.

I feel ya on the cardio. I dunno, i am naturally an endo, and have dieted quite a few times, with DC, and no cardio at all. But i need to make sure my calories are where i need them.

But you def. gotta do what your comfortable with! Looking forward to seeing the progress you make this winter..

 

[punthra]

I definitely excited to see the progress this winter as well. DC allowed me to break some personal bests, so i can't wait to see what happens this winter when i give it a full shot. I want to try to compete next June hopefully so i'll definitely need a serious bulk this winter.

 

[punthra]

Chest / Back (All chest exercises were supersetted with the following back exercise)

Incline Barbell Presses 235x5 / 265x5 / 295x5
&
Close Grip Pulldowns 220x5 / 270x5 / 320x4

Flat Dumbbell Presses 100x8 / 110x8 / 120x7
&
Hammer Strenth Rows 180x8 / 230x8 / 280x8 (Last 2 reps were done single arm)

Dumbbell Flyes 40x15 / 50x12 / 60x10
&
Cable Pullovers 85x15 / 100x15 / 115x15

Notes:
- strength was unreal on close grip pulldowns (Incredibly happy)
- pump was amazing today
- i will be having a shorter workout week this week due to travelling for a wedding

 

[punthra]

well, I'm back from a short vacation and will start back to the gym tomorrow. I purchased a bottle of anadraulic state and i still have my nano vapour left over. I will be running a 5 day a week program for the next 4 weeks do get my self in tip top shape for my buddies wedding in August.
Heres what i'm doing:
Back
Chest
Legs
Shoulders
Arms

The order may change depending on how my body is feeling. Cardio will be three days a week for 30-45 minutes. I'm not really sure what exercises i'll be using for each body part but i will have a game plan by tomorrow. I won't be able to post any pictures to show progress as my camera is busted. Wish me luck!!!

 

[punthra]

Sorry, I haven't updated my log in a week. Training has gone well and i will begin updating again on friday. The Anadraulic State is working like a charm and my strength and stamina is definitely improving. Really interested to see whether i can break some of my numbers now that i'm taking supplements again.

 

[punthra]

Back

Rack Deadlifts 135x10 / 225x10 / 315x10 / 405x10 / 450x10 (Stopped early due to wanting to keep reps at 10)

V-Bar Cable Rows 220x5 / 270x5 / 320x5 / 170x20 (Pump was absolutely sick on the flush set)

Wide Grip Padded T-Bar Rows 90x12 / 135x10 / 180x8 (Weight doesn't include bar)

Hammer Strength Pulldowns Sup/ Behind The Neck Lat Pulldowns (Light weight)
(Set 1) 180x10 & 150x10 (Set 2) 230x10 & 170x10 (Set 3) 280x8 & 190x8

Notes:
- Absolutely sick workout
- pump was amazing and great strength throughout the workout
- quite excited for chest tomorrow as today was such a great day in the gym
- hope to figure out a time with somewhatgifted to get in the gym together and throw up some video

 

[suncloud]

nice rack deads.

 

[punthra]

Thanks buddy, can't wait to see what the numbers will look like when i start doing them a little more often.

 

[suncloud]

yeppers

 

[punthra]

Shoulders / Triceps

Seated Dumbbell Laterals 30x10 / 35x8 / 40x7 / 20x17

Barbell Military Presses 185x10 / 205x8 / 225x6 (slow paced reps)

Dumbell Rear Laterals 25x12 / 30x10 / 35x10 / 40x7

Two Arm Dumbbell Extensions 100x10 / 110x10 / 120x10

One Arm Reverse Cable Extensions 30x15 / 35x12 / 40x10 / 45x8

Notes:
- pressing was a little weak due doing laterals first
- triceps workout was amazing
- absolutely love anadraulic state for it's great pumps, strength gains, and vascularity
- legs tomorrow is going to be intense

 

[somewhatgifted]

I was in vancouver and on the sunshine coast for a week for a friends wedding. Gimme a call this week to hit some workouts.

 

[punthra]

Well I was supposed to train legs today but a good buddy of mine was going in to train back so i decided to join him. He definitely pushed me on my numbers.

Back

Close Grip Pulldowns 220x5 / 270x5 / 320x6 (PR) / 170x18

Dumbbell Rows 100x6 / 120x6 / 140x6 / (last set was 2 arm at a time dumbbell rows)
60x15

High Hammer Strength Rows 270x10 / 320x8 / 370x6 / 180x20

Cable Pullovers sup/ Barbell Shrugs (set 1) 100x15 & 225x10 (set 2) 115x15 & 275x10
(set 3) 125x15 & 325x8

Notes:
- wasn't supposed to train back today but it felt absolutely awesome
- crazy intensity today
- going to train legs tomorrow then take a couple days off

 

[punthra]

I was going to knock out legs today but i am feeling run down so i will get them done tomorrow morning....thank god that legs are definitely not a week part.

 

[somewhatgifted]

Yeah weak like a couple of cedar trees.

 

[punthra]

Legs

Seated Calf Raises 90x10 135x10 180x10 225x10 270x8

Hack Squats 200x10 / 400x8 / 600x6 (PR) legs went rubbery on last rep

Leg Press (Centuries) 90x10 180x20 270x30 360x40 (will try 450 for 50 next week, wish me luck)

Lying Leg Curls superset Rope Pullthroughs (Set 1) 70x10 x120x10 (Set 2) 90x8 & 135x10 (Set 3) 110x6 & 150x10

Standing Calf Raises (drop set) 365x8 305x8 245x8 185x8 125x8

Notes:
- pumped about the hack squats
- centuries gave me the craziest pump and lactic acid build up
- great workout overall

 

[somewhatgifted]

360x40... ouch.

 

[punthra]

Chest

Incline Smith Presses 225x10 / 275x8 / 325x5 (missed the rep number by one, piss me off)

Dumbbell Pullovers 90x10 / 110x10 / 130x9 (These felt absolutely amazing)

Flat Barbell Presses 185x12 235X10 285x6 (strength disappeared on this set) 265x20

Pec Deck (Drop Set) 285x10 245x10 215x8 185x10 155x10 125x10 95x10

Notes:
- great workout but didn`t feel very strong today
- physique is coming around nicely
- not going to train tomorrow as i`m going on a hike

 

[punthra]

Shortened up my training week so heres......

Shoulders / Arms


Upright Rows 135x10 / 165x8 / 195x6 /115x15

Dumbbell Presses 70x8 / 80x8 / 90x8 / 50x20 (could have gone heavier than 90's but i had no spot and i don't want to risk my rotator cuff)

Standing Cable Rear Laterals 35x10 / 45x10 / 60x10

CG Bench Presses 135x10 / 185x10 / 235x9

Cross Body Hammer Curls 30x12 / 45x10 / 60x10

Reverse Grip Pressdowns 120x10 / 150x10 / 180x8 / 105x20 (Wrists were hurting like no other)

Concentration Curls 30x10 / 35x10 / 40x10 / 20x20

Notes:
- a little tired from my hike earlier today
- pump was absolutely sick
- Repeat after me....ANADRAULIC STATE IS THE BEST PRE-WORKOUT SUPPLEMENT OUT THERE

Concentration Curls

 

[punthra]

Back

One Arm Seated Hammer Strength Rows 90x5 / 135x5 / 180x5 (Last Rep was sloppy but the pump was freaking amazing)

T-Bar Rows (Old School) 90x10 / 125x10 / 160x10 / 195x7

Low Standing Rope Rows 125x10 / 140x10 / 155x10 / 170x10

Wide Grip Pulldowns (FST-7) 150x12 / 160x10 / 170x10 / 180x10 / 190x10 / 200x10 / 210x8

Notes:
- Rowing was feeling good today so i went with a row dominant workout
- Back double biceps pose is definitely looking better (the tan definitely helps)
- Doing FST-7 gave me a crazy pump

 

[punthra]

Chest

Flat Smith Machine Presses 205x5 / 255x5 / 305x5 / 355x5 / 405x2 (PR)

Incline Dumbbell Presses 90x8 / 100x8 / 110x7

Bodyweight Dips 10 / 10 / 10 (Bodyweight 242)

Cable Crossovers 60x12 / 70x12 / 80x12

Notes:

- did the heaviest flat bench i've ever done before
- felt damn strong today and it showed in my workout
- trained in the evening and definitely noticed the effects of having extra food in me
- legs will be done in the morning before i head to the cabin

 

[emdogg]

Lookin good Punthra. Imma keep up with this log bro. Good luck!

 

[punthra]

Thanks man, glad to have along for the ride.

 

[punthra]

Legs

Leg Presses (Centuries) 90x10 / 180x20 / 270x30 / 360x40 450x25 (getting 50 is going to be damn tough)

Front Squats 135x10 / 185x10 / 235x10

Standing Leg Curls 60x12 / 70x12 / 80x10

One Leg Extensions w/ Rope Pullthroughs (set 1) 75x12 & 140x10 (set 2) 90x12 & 160x10 (set 3) 105x10 & 180x10

Core

Notes:
- Skipped calves today as my legs were thrashed
- will add them to arms workout perhaps at the beginning to hit them totally fresh
- legs feel absolutely trashed

 

[somewhatgifted]

Id like to someone who is "hardcore" try centuries... its stupid tough lactic acid mayhem mixed with a crazy lung burn.

 

[punthra]

Arms (Bi-Tri Exercises were supersetted)

V-Bar Pressdowns 175x10 / 205x10 / 235x10

Hammer Curls 40x10 / 50x10 / 60x10

Close Grip Bench Presses 115x10 / 185x10 / 255x8

Hammer Preacher Curls 90x10 / 115x8 / 140x6

One Arm Dumbbell Extensions 35x12 / 45x10

Barbell 21's 70x21 / 80x21

Notes:
- great workout which is funny cause i haven't had a real horrible workout in a while

 

[punthra]

I'll be in the gym later today with my old training partner today so hopefully i'll be able to put up some solid numbers. A little friendly competition doesn't hurt anyone

 

[punthra]

Chest / Back (First exercises were straight sets, last two were supersetted)

Close Grip Pulldowns 220x10 / 270x8 / 325x5 (PR)

Barbell Bench Presses 135x10 / 205x5 / 255x5 / 305x5 / 335x3 (Strength wasn't there today)

Barbell Rows 135x10 / 185x10 / 235x10 / 285x6

Incline Barbell Presses 135x10 / 185x10 / 235x10 / 285x5 (gassed out on last superset)

Standing Undergrip Cable Rows 165x12 / 185x12 / 205x12 (Slow brutal squeeze on each rep)

Incline Dumbbell Flyes 40x10 / 50x10 / 60x10

Notes:
- unreal workout as i haven't done chest and back together in a long while
- power was great on pulldowns but crappy for chest (you win some, you lose some)
- swam at the pool for cardio

 

[somewhatgifted]

Any microdrol on the radar yet? Hows les doin?

 

[punthra]

Haven't seen my microdrol yet. Les is doing good, i was in the gym with him last night.

 

[somewhatgifted]

Haven't seen my microdrol yet. Les is doing good, i was in the gym with him last night.

Me either.

 

[Royd The Noyd]

Let me look at these again. We had some stopped at customs but in another country. Hopefully yours are almost there...

 

[suncloud]

bleh, customs sucks. i get searched every single time i come into the US.

 

[Royd The Noyd]

I should have asked if we could have just sent them in "sample" packages. This sometimes avoids these issues. I'm working on tracking numbers for you Canadians though. My boss is on the road and cant get to them right now but hopefully tonight or tomorrow.

 

[punthra]

Heading out on a vacation will be back in a week. Going to start a new log....for prep for competition next June. Bulk begin when i get back.

 

[Royd The Noyd]

Punthra a bodybuilding comp?

 

[punthra]

yeah, i figure it's time to give it a try at least once.

 

[h0other]

powerlifting or bodybuilding?

 

[somewhatgifted]

powerlifting or bodybuilding?

Bodybuilding bro. I think he will be sick once he figures out how to diet and time everything. Wicked proportions IMO.

 

[punthra]

Well I'm back from a nice two week vacation from the gym. The first one in about 5 years. Body feels refreshed and my joints no longer hurt. I will be starting a new log tomorrow. I plan on using my microdrol near the end of september due to wanting to be on track strength wise before i start the microdrol. I will be running the advanced DC program as i found the other one left me out of the gym to often. A big thanks to Royd for hooking a guy up with a good supplement to try. Anyways i'll start my training tomorrow and begin the preparation for getting on stage in june. Oh yeah, i didn't eat properly the whole time i was off so that my body would get a rebound effect from the good food i've started to eat. Bodyweight is 235 which doesn't really bother me as i was only eating three times a day, so it was to be expected. Wish me luck!

 

[Royd The Noyd]

Well I'm back from a nice two week vacation from the gym. The first one in about 5 years. Body feels refreshed and my joints no longer hurt. I will be starting a new log tomorrow. I plan on using my microdrol near the end of september due to wanting to be on track strength wise before i start the microdrol. I will be running the advanced DC program as i found the other one left me out of the gym to often. A big thanks to Royd for hooking a guy up with a good supplement to try. Anyways i'll start my training tomorrow and begin the preparation for getting on stage in june. Oh yeah, i didn't eat properly the whole time i was off so that my body would get a rebound effect from the good food i've started to eat. Bodyweight is 235 which doesn't really bother me as i was only eating three times a day, so it was to be expected. Wish me luck!

No problem big man. Good luck.

 

[punthra]

I'm officially retiring this thread and starting a new contest thread to prepare to step on stage next june. I know it's early to start a thread like this but it will definitely provide some motivation. Thanks for following this!!!