Punthra is throwing some heavy objects around...

[A_I_Sports_Nutrition]

Kill it bro!!!

Here's my last two workouts....

Chest

Flat Barbell Presses 135x5 / 185x5 / 225x5 / 275x5 / 315x5 / 365x1 / 225x17

Decline Barbell Presses 135x8 / 225x8 / 275x8 / 325x4 (Strength fell off but it felt nice to do this exercise again)

Incline Hammer Strength 180x10 / 250x10 / 320x8

Cable Crossovers 75x12 / 90x12 w/ drop 45x24


Shoulders

Military Push Press 135x5 / 185x5 / 215x5 / 245x3 / 275x1 (Failed on the lockout)

One Arm Cable Front Raises 30x10 / 40x10 / 50x10 (These thrashed my front delts!!!!)

Dumbbell Laterals sup/ Cable Upright Rows (Set 1) 30x10 & 160x10
(Set 2) 35x10 & 190x8 (Set 3) 40x10 & 220x6

Machine Rear Laterals 145x12 / 165x12 / 185x12

Notes:
-great workouts so far this week
- definitely noticing the edginess that Testopro creates when it first kicks in
- Taking gylcobol and HGHpro at night has really been working well for me, great sleep and i notice my muscles are rock hard when i get up which is quite a change from feeling flat due to low glycogen
- started cardio yesterday....F**k i hate cardio, i hope the snow melts soon so i can go outside for cardio instead. Don't like feeling like a hamster on a wheel.

I agree with the cardio. I would much rather be running some b-ball on a outdoor court then doing the cardio machines. I will admit the cardio machines are great when you get a machine behind the spinning class.:mischievous:

 

[punthra]

Here's the last two workouts from last week....

I absolutely could not get into this workout and my back was feeling off as well....

Legs

Front Squats 135x5 / 205x5 / 255x5 / 305x5 (Stopped here due to things not feeling right)

Leg Press 360x10 / 540x10 / 720x10 / 800x10

One Leg Extensions 90x10 / 105x10 / 120x10

Lying Leg Curls 100x10 / 120x8 / 140x7

Seated Calf Raises (DC) 125x9


Arms

Floor Presses 135x10 / 205x10 / 255x10 / 305x7

Standing Dumbbell Curls 40x8 / 55x8 / 70x6

Reverse Grip Pressdowns 130x10 / 170x10 / 200x10

Lying High Pull Cable Curls 110x10 / 140x10 / 170x10 / 200x7

Skullcrushers up/ Close Grip Bench Press (Set 1) 108x10 & x10 (Set 2) 118x10 & x10
(Set 3) 128x8 & x7

Hammer Curls 40x10 / 55x10 / 70x10

 

[A_I_Sports_Nutrition]

Here's the last two workouts from last week....

I absolutely could not get into this workout and my back was feeling off as well....

Legs

Front Squats 135x5 / 205x5 / 255x5 / 305x5 (Stopped here due to things not feeling right)

Leg Press 360x10 / 540x10 / 720x10 / 800x10

One Leg Extensions 90x10 / 105x10 / 120x10

Lying Leg Curls 100x10 / 120x8 / 140x7

Seated Calf Raises (DC) 125x9


Arms

Floor Presses 135x10 / 205x10 / 255x10 / 305x7

Standing Dumbbell Curls 40x8 / 55x8 / 70x6

Reverse Grip Pressdowns 130x10 / 170x10 / 200x10

Lying High Pull Cable Curls 110x10 / 140x10 / 170x10 / 200x7

Skullcrushers up/ Close Grip Bench Press (Set 1) 108x10 & x10 (Set 2) 118x10 & x10
(Set 3) 128x8 & x7

Hammer Curls 40x10 / 55x10 / 70x10

Strong numbers hope the back is well.

 

[John Smeton]

Strong as usual Jason. You plan on doing a competition this year?

 

[punthra]

Hopefully something in the fall....Spring is kind of shot due to heading to mexico in april. I'll be posting this weeks numbers later today.

 

[A_I_Sports_Nutrition]

Hopefully something in the fall....Spring is kind of shot due to heading to mexico in april. I'll be posting this weeks numbers later today.

Looking forward to seeing some more insane numbers.

 

[jlinteris]

Looking forward to seeing some more insane numbers.

Not going to happen. I snagged his AI gift box and ate all of the contents. Jason is fading away to nothing and I have never felt better. Mwa ha haaaaaaa:mischievous:

 

[punthra]

Sorry i've been gone for a few days.....Bachelor party in Vancouver for a good friend of mine... Back training tomorrow!

 

[A_I_Sports_Nutrition]

Not going to happen. I snagged his AI gift box and ate all of the contents. Jason is fading away to nothing and I have never felt better. Mwa ha haaaaaaa:mischievous:

LOL at least he will be coming after you and not me. I don't run as fast at my age as I use to so I would hate to see Jason charging after me.

 

[oli]

great work man! when u say you widened your grip & stance with your deadlift - how wide would you say they are? i'm lookin' to overhaul my **** too

 

[punthra]

Here's the first workout of the week.Training is going to change a bit now as we are about to start a new program next week. Did a introductory workout today....Whew! Talk about exhausting....

Back / Traps / Calves

Wide Grip Lat Pulldowns (These were done incredibly slow with a thumbs off grip to force the lats to do most of the work) 210x10 / 210x10 / 210x10

Reverse Grip Pulldowns 190x10 / 190x10

Close Grip Pulldowns 170x10 / 180x10 / 190x8

Dumbbell Rows 140x10 / 130x10

Two Arm Seated Hammer Strength Rows 180x10 / 180x10 / 180x8

Wide Grip Cable Pullovers (Triple Dropset) 160x10 & 130x10 & 100x10

Barbell Shrugs 315x10 / 405x9 (Really had to work for this!) / 385x10 / 315x10

Standing Calf Raises 315x15 / 345x12 / 375x10 / 375x8

Seated Calf Raises 180x10 / 180x10 / 180x10 / 180x8

Notes:
- Sleep has been excellent lately...HGHpro knocks me out like no other!
- really enjoyed the high volume today...Nice to go back to squeeze and holding reps more, although the explosive stuff packed a ton of mass on me in the last year or so.
- lats feel totally trashed
- rest periods were really short today and it almost made this workout feel like cardio

 

[John Smeton]

very good . whatd you do just switch body parts or are you switching reps?

 

[punthra]

rep range and exercises....Plus back will be getting hit twice a week from here on out after this week.

 

[punthra]

Here's yesterday's chest workout....


Incline Barbell Presses 205x8 / 255x8 / 305x5

Incline Hammerstrength Presses sup/ Pec Deck (Set 1) 180x10 & 275x10
(Set 2) 250x10 & 275x10 (Set 3) 320x8 & 275x9

Cable Crossovers 75x10 / 90x8 / 60x15

Incline Dumbbell Curls sup/ Rope Hammer Curls (Set 1) 40x10 & 105x10
(Set 2) 45x8 & 120x10 (Set 3) 35x10 & 135x7

Notes:
- this workout was short and destructive on my muscles
- pump was incredible!

 

[A_I_Sports_Nutrition]

Here's yesterday's chest workout....


Incline Barbell Presses 205x8 / 255x8 / 305x5

Incline Hammerstrength Presses sup/ Pec Deck (Set 1) 180x10 & 275x10
(Set 2) 250x10 & 275x10 (Set 3) 320x8 & 275x9

Cable Crossovers 75x10 / 90x8 / 60x15

Incline Dumbbell Curls sup/ Rope Hammer Curls (Set 1) 40x10 & 105x10
(Set 2) 45x8 & 120x10 (Set 3) 35x10 & 135x7

Notes:
- this workout was short and destructive on my muscles
- pump was incredible!

Great job Pun!!!

 

[punthra]

Here's thursday and Saturday's training sessions....


Shoulders / Triceps

Barbell Military 135x8 / 185x8 / 235x8 / 265x7

One Arm Dumbbell Presses 60x10 / 75x8 / 90x5

Standing Rope Rear Laterals 105x10 / 135x10 / 165x10 / 195x10

Dumbbell Laterals (Double Pump) 25x8 / 30x8 / 35x6

Close Grip Bench Press 135x5 / 185x5 / 235x5 / 285x5

Cable Pressdowns 235x10 / 235x10 / 235x8

One Arm Hammer Grip Pressdowns 30x10 / 40x10 / 50x8


Legs

Squats (Doing these to 90 degree and pistoning them out to keep more tension on the quads) 135x10 / 205x10 / 275x10 / 345x8

Hack Squats (Style the same as the above) 180x10 / 270x10 / 360x10

Stiff Leg Deadlifts 135x10 / 225x10 / 315x10

One Leg Extensions 120x8 / 135x8 / 105x12

Seated Calf Raises 180x5 / 225x5 / 270x5 / 135x22


Notes:
- legs were just trashed from returning to my old squatting style, the constanting tension ballooned my legs as well
- strength was phenomenal on shoulders

 

[A_I_Sports_Nutrition]

Here's thursday and Saturday's training sessions....


Shoulders / Triceps

Barbell Military 135x8 / 185x8 / 235x8 / 265x7

One Arm Dumbbell Presses 60x10 / 75x8 / 90x5

Standing Rope Rear Laterals 105x10 / 135x10 / 165x10 / 195x10

Dumbbell Laterals (Double Pump) 25x8 / 30x8 / 35x6

Close Grip Bench Press 135x5 / 185x5 / 235x5 / 285x5

Cable Pressdowns 235x10 / 235x10 / 235x8

One Arm Hammer Grip Pressdowns 30x10 / 40x10 / 50x8


Legs

Squats (Doing these to 90 degree and pistoning them out to keep more tension on the quads) 135x10 / 205x10 / 275x10 / 345x8

Hack Squats (Style the same as the above) 180x10 / 270x10 / 360x10

Stiff Leg Deadlifts 135x10 / 225x10 / 315x10

One Leg Extensions 120x8 / 135x8 / 105x12

Seated Calf Raises 180x5 / 225x5 / 270x5 / 135x22


Notes:
- legs were just trashed from returning to my old squatting style, the constanting tension ballooned my legs as well
- strength was phenomenal on shoulders

Impressive close grip BP's wow!!!

 

[John Smeton]

incredible numbers Hulk

that strength is just insane

 

[punthra]

Been slacking on this log...Will update todays and the other 2 workouts when i get off work. New program is kicking my ass!!!! Upper shoulder girdle has been sore for three days now!

 

[StackedCop]

Been slacking on this log...Will update todays and the other 2 workouts when i get off work. New program is kicking my ass!!!! Upper shoulder girdle has been sore for three days now!

Get on that sh!t!

 

[punthra]

I'm a slacker, what can i say!

 

[jlinteris]

I'm a slacker, what can i say!

I can back Punthra up here. Indeed he is a slacker.:nana:

 

[A_I_Sports_Nutrition]

I can back Punthra up here. Indeed he is a slacker.:nana:

LMAO!!!

 

[punthra]

nice avi jord! Looks familiar....Hmmmm.

 

[StackedCop]

nice avi jord! Looks familiar....Hmmmm.

I know I was laughing my ass off lol

 

[bluehealer]

nice avi jord! Looks familiar....Hmmmm.

lol, now I understand.

 

[jlinteris]

I know I was laughing my ass off lol

lol, now I understand.

I was just trying to make him look better, that is all. An honest mistake.:shrug:

 

[bluehealer]

I was just trying to make him look better, that is all. An honest mistake.:shrug:

I didn't realize that it was punthra until now.

 

[punthra]

Legs (yesterday, will post the rest of the weeks workouts when i have my numbers in front of me)

Leg Extensions 285x10 / 285x10 / 285x10

Squats 275x10 / 295x10 / 315x8

Leg Press 450x10 / 540x10 / 630x10

Hack Squats 180x10 / 270x10 / 360x10

Reverse Hack Squats 180x10 / 230x10 / 280x10

Lying Leg Curls 60x10 / 70x10 / 80x10 / 90x8

One Leg Curls 40x10 / 50x10 / 60x10

Stiff Leg Deadlifts 135x10 / 185x10 / 185x10

Notes:
- all exercises done with a minutes rest
- absolutely exhausted after this workout and my legs are trashed today!!!!
- squatting strength is down right now but i'm in the process of changing my style again so it's to be expected
- sorry i don't have the other numbers but my sheet is at home:nana:

 

[bluehealer]

Damn solid leg day man!

 

[punthra]

Thanks man, it was a great workout but a bit fustrating squat wise due to changing of style and not pushing what i normally push.

 

[bluehealer]

Thanks man, it was a great workout but a bit fustrating squat wise due to changing of style and not pushing what i normally push.

I totally understand, I just recently went from squating parallel to ATG squats. It's a whole new ballgame.

 

[punthra]

That's funny, i'm trying to transition back to 90 again while pistoning out reps with tight tension on the quads.

 

[John Smeton]

hey great strength Jason

here is Paul Demayo(RIP) who I think may have been the first ever bodybuilder I saw on the front cover of a bodybuilding magazine when i was staying with my Grandparemts in Baltimore, MD( big city) when I was a kid in the late eighties or early ninties.

anyways I was listening to Jay Cutler Mr O recently on a talk show that mentioned he used to go to the same gym Paul did(they were both from Massachusetts) and he never saw Paul using any more than 315 lbs for squats and look at his legs. Paul grew even bigger later on in his career.

Youll probally never see me squat more than 3 or 4 plates..used to squat 4 plates 7 years ago. I do more heavy power type training when not getting ready for a contest. (and I still dont go crazy heavy like yourself) maybe one day when my tendons can handle it) -haha

YouTube - bodybuilding - Paul Demayo/Quadzilla - best legs ever!!

regardless, what you are doing is working for your strength, keep up the impressive power numbers.

 

[punthra]

Thanks John!

 

[DreamWeaver]

Man that's a lot of volume on legs....

 

[punthra]

This whole program is about volume...Back gets hit twice a week, while everything else is smashed with a ton of volume. Should be a great program to have me ready to head to Mexico in April.

 

[DreamWeaver]

This whole program is about volume...Back gets hit twice a week, while everything else is smashed with a ton of volume. Should be a great program to have me ready to head to Mexico in April.

Yah prepping involves volume ... seems unfair that when we are at are weakest we have to do the most. As you get leaner though there is a tendancy towards isolated movements for safety and self preservation reasons. It's amazing how much support a bit of fat adds to our lifting.

 

[John Smeton]

Yah prepping involves volume ... seems unfair that when we are at are weakest we have to do the most. As you get leaner though there is a tendancy towards isolated movements for safety and self preservation reasons. It's amazing how much support a bit of fat adds to our lifting.

very good Doug

 

[punthra]

Back on track....

Chest / Back / Traps

Incline Smith Machine Presses 205x10 / 225x10 / 255x9

Flat Dumbbell Flyes 55x10 / 65x10 / 75x10

Incline Dumbbell Flyes 55x10 / 60x10 / 65x8

Dips 45x10 Drop BWx6 / 30x10 Drop BWx7 / 15x10 Drop BWx2

Close Grip Pulldowns 180x10 / 210x10 / 220x10

Reverse Grip Pulldowns 190x10 / 200x10 / 210x10

Hammer Strength High Rows 280x10 / 3301x10 / 270x10

Dumbbell Pullovers 100x10 / 100x10 / 100x10

Dumbbell Shrugs 160x20 / 160x17 / 160x14

Notes:
- clearly adapting to this workout program as i'm definitely not as thrashed as last time
- workouts are still feeling like cardio with the short 1 minute rest periods
- overall volume right now is absolutely insane!
- really hoping this program has me ready to rock by the time i head to mexico...
- legs today....Uh OH!!!!!!!!

 

[punthra]

Legs (Squats continue to be done in piston fashion with tension kept on quads at all times...I never thought i'd miss ATG squats but i do!)

Leg Extensions 285x12 / 285x12 / 285x12

Barbell Squats 275x10 / 295x10 / 315x10

Leg Press 540x10 / 630x10 / 720x10

Hack Squats 270x10 / 360x10 / 450x10

Reverse Hack Squats 230x10 / 320x10 / 240x10

Lying Leg Curls 60x10 / 80x10 / 100x10 / 110x8

One Leg Curls 60x10 / 80x10

Stiff Leg Deadlifts 135x10 / 185x10 / 235x8

Notes:
- great workout!
- style change in squatting has been alot tougher than i thought!!!!!
- DOMS for chest and back kicked in today, nothing bad but things are definitely tight

 

[jlinteris]

Legs (Squats continue to be done in piston fashion with tension kept on quads at all times...I never thought i'd miss ATG squats but i do!)

Leg Extensions 285x12 / 285x12 / 285x12

Barbell Squats 275x10 / 295x10 / 315x10

Leg Press 540x10 / 630x10 / 720x10

Hack Squats 270x10 / 360x10 / 450x10

Reverse Hack Squats 230x10 / 320x10 / 240x10

Lying Leg Curls 60x10 / 80x10 / 100x10 / 110x8

One Leg Curls 60x10 / 80x10

Stiff Leg Deadlifts 135x10 / 185x10 / 235x8

Notes:
- great workout!
- style change in squatting has been alot tougher than i thought!!!!!
- DOMS for chest and back kicked in today, nothing bad but things are definitely tight

Your last set of reverse hacksquat was the same as mine at 4 pps- 360 pounds. I agree. My chest and back are pretty fried today as well.

 

[punthra]

Oh....I guess i messed those numbers up.

 

[John Smeton]

good to have a trainer partner...I have one ..is that how you got on here jlinteris, Punthra recommended this site?

hows the back?

 

[jlinteris]

good to have a trainer partner...I have one ..is that how you got on here jlinteris, Punthra recommended this site?

hows the back?

Hey, John. Yeah Punthra recommended me to this site a while back since I didn't know about it. Glad he did. As for the back it is better. Not great by any means but I am able to squat. It is a little achy and strained feeling from time to time and it was awful when I tried to deadlift. Slow but steady...

 

[punthra]

Shoulders / Arms

Smith Machine Military Presses 185x10 / 205x10 / 225x10

Front Dumbbell Raises 40x10 / 50x10

Dumbbell Laterals (Triple Drop Set) 40x10 & 30x10 & 20x10 / 35x10 & 25x10 & 15x10
30x10 & 20x10 & 10x10

Machine Rear Laterals 165x10 / 175x10 / 185x10

Rope Overhead Extensions 130x10 / 145x10 / 160x10

Reverse Grip Bench Presses 135x10 / 185x10 / 235x10

Cable Pressdowns (1 Dropset) 225x10 & 135x10 / 235x10 & 145x10

Close Grip Cambered Curls 90x10 / 110x10 / 90x10

Hammer Curls 55x10 / 60x10

Seated Dumbbell Curls (Dropset) 40x10 & 20x10 / 40x10 & 20x10

Notes:
- skins been a bit oily lately due to elevated testosterone....I Hope!
- arms and shoulders are sore as crap today
- this program has been a ton of fun so far due to physique change and how it seems to trash the muscles like no other
- back and traps today...30 minutes cardio tomorrow....And no, i'm not joking about doing cardio

 

[John Smeton]

awesome workout Jason. I like what i am seeing

if any of you boys got facebook add me my name is my name ..lol

 

[punthra]

Back / Traps / Calves (Friday's workout)

Wide Grip Pulldowns 210x10 / 220x10 / 230x10

Narrow Grip Pulldowns 190x10 / 200x10

Reverse Grip Pulldowns 190x10 / 200x10 / 220x10

Good Mornings 135x10 / 185x8 / 235x6

Padded T-Bar Rows 135x10 / 170x10 / 180x8

Cable Pullovers (Extended Drop Set) 170x10 / 140x10 / 110x10

Barbell Shrugs 455x8 / 405x10 / 405x10

Standing Calf Raises 295x15 / 335x10 / 395x8 / 395x8

Seated Calf Raises 180x10 / 180x10 / 205x10 / 205x8

 

[punthra]

Chest / Back / Traps (60 second rests between sets)

Incline Smith Machine Presses 135x10 / 200x10 / 230x10 / 260x10 (really happy about this considering i missed a rep last week at a lesser weight)

Flat Dumbbell Flyes 60x10 / 70x10 / 80x10

Incline Dumbbell Flyes 60x10 / 65x10 / 60x10

Weighted Dips w/ Dropset of Bodyweigt for Reps (Set 1) 50x10 w/ BWx6
(Set 2) 40x10 w/ BWx3 (Set 3) 30x10 w/ BWx1 (man this makes you feel pathetic but it shows the absolute trashing you've given your chest)

Close Grip Pulldowns 200x10 / 210x10 / 220x10

Reverse Grip Pulldowns 190x10 / 200x10 / 220x8

High Hammer Strength Rows 270x10 / 320x10 / 270x10

Dumbbell Pullovers 100x10 / 110x10 / 100x10

Seated Machine Shrugs 270x10 / 320x8 / 270x10 (These felt incredibly awkward today for some reason)

Notes:
- great workout! My numbers are continuing to go up and i'm definitely adjusting to the volume! The shorter rest periods for these workouts is definitely a great change of pace for me!
- forgot to mention that i've been doing cardio twice a week to help get my lungs into shape and for the added fat burning

 

[punthra]

Well, as Jord put it i'm *****ing out today....Supposed to train legs but i'm going to do it tomorrow due to feeling a tad ran down and i'm sore as **** from yesterday. Will get them done tomorrow!