Punthra is throwing some heavy objects around...

[jlinteris]

Should I warm it up for you?

 

[punthra]

Yes, and throw some protein powder in too!

 

[DreamWeaver]

Should I warm it up for you?

:biggthumpup: love this dudes sense of humor....:lmao:

 

[punthra]

Ya, he definitely keeps you laughing...But don't tell him that or his head will get even bigger. Door ways are already a problem....LOL!

 

[punthra]

Legs (Everything thing done with 60sec. rest periods and piston like fashion to keep tension)

Leg Extensions 285x10 / 295x10 / 305x10

Squats 295x10 / 315x10 / 335x10

Leg Press 630x10 / 720x10 / 770x10

Hack Squats 270x10 / 360x10 / 450x10

Reverse Hack Squats 230x10 / 320x10 / 410x10 (I've gotten alot better at squeezing my hams and glutes when doing this exercise)

Lying Leg Curls 80x10 / 90x10 / 100x10 / 110x8

One Leg Curls 70x10 / 90x10

Stiff Leg Deadlifts 135x10 / 185x10 / 235x10

Notes:
- legs are absolutely thrashed today and sitting down is an adventure in itself....LOL!
- shoulders and arms today
- libido has been in overdrive lately, while acne seems up a bit
- currently taking glycobol, Perform, and Testopro....Maniac for Pre-workout!

 

[punthra]

Shoulders / Arms (60sec. rest periods)

Smith Machine Military Presses 195x10 / 215x10 / 235x10

Front Dumbbell Raises 40x10 / 45x10

Dumbbell Laterals (Triple Drop Set) 40x10 & 30x10 & 20x10 / 40x10 & 30x10 & 20x10 /
35x10 & 25x10 & 15x10 (Holy crap! My shoulders felt like they were going to explode!!!!!!!)

Machine Rear Laterals
175x10
185x10
195x10 (Really struggled on the last few reps to get this done

Overhead Rope Extensions
160x10
170x10
170x10

Reverse Grip Bench Presses
145x10
195x10
205x10 (I was damn weak on this today but the overhead extensions just cooked me)

Cable Pressdowns (Drop set)
235x10 & 145x10
215x10 & 145x10

Close Grip Cambered Bar Curls
80x10
100x10
115x10

Dumbbell Hammer Curls
60x10
55x10

Seated Dumbbell Curls (Dropset)
45x10 & 25x10
40x10 & 25x10

Notes:
- great workout...numbers are going up and i am adjusting to the pace of the workouts quite well!
- the dropsets are destroying my muscles and giving me absolutely insane pumps
- a little disappointed about the reverse grip bench but it just wasn`t there today
- back, traps and calves tomorrow

 

[punthra]

Here's friday's workout.....

Back / Traps / Calves

Wide Grip Pulldowns 220x10 / 230x10 / 240x10

Reverse Grip Pulldowns 210x10 / 220x10

Close Grip Pulldowns 200x10 / 210x10 / 230x8

Deadlifts 135x10 / 225x10 / 315x10 (This actually felt tough, just didn't have any pull at all)

Padded T-Bar Rows 145x10 / 180x10 / 160x10

Cable Pullovers (Triple Drop Set)
180x10 & 150x10 & 120x10
170x10 & 140x10 & 110x10
150x10 & 120x10 & 90x10

Behind The Back Shrugs 135x10 / 225x10 / 315x10 / 365x10

Standing Calf Raises 315x15 / 395x12 / 395x8 / 395x8

Seated Calf Raises 190x10 / 190x10 / 190x10 / 215x8

Notes:
- a little discouraged with my strength on deads but my weight has been going down slowly but surely (I want abs for mexico)

 

[punthra]

Also debating on a hormonal run in the next little while and was wondering what peoples thoughts are on a mdrol / 4ad stack? I figured the combo of dry / wet gains would definitely create good mass plus i figured the 4ad would combat some of the negative sides of mdrol. All thoughts are appreciated!

 

[John Smeton]

keep up the good workouts, your consistent and that is what matters

 

[punthra]

Chest / Back / Traps

Incline Smith Machine Presses
205x10
265x10
235x9

Flat Dumbbell Flyes
65x10
75x10
85x8

Incline Dumbbell Flyes
70x10
65x10
60x10

Weighted Dips w/ drop to BW Dips
BW+45x9 w/ BWx4
BWx25x8 w/ BWx3
BWx12

Wide Grip Pulldowns
220x10
230x10
240x8

Reverse Grip Pulldowns
200x10
210x10
220x10

Close Grip Pulldowns
200x10
210x10
230x8

High Hammer Strength Rows
270x10
360x7
270x13

Dumbbell Pullovers
100x10
100x10
100x10

Standing Machine Shrugs
400x10
500x10
550x7


Legs

Leg Extensions
295x10
305x10
315x10

Front Squats
205x10
245x10
265x10 (these are just brutal when only stopping at 90 degrees, it actually feels better to down in the bucket)

Leg Presses
630x10
720x10
720x10

Hack Squats Hammer Strength
360x10
450x8
540x10 (While this number looks good, i wish this was on a sled so i could actually go right down in the bucket

*skipped reverse hack squats as i was fading fast during this workout

Lying Leg Curls
90x10
100x10
110x10
120x8

Standing Leg Curls
70x10
90x10

Stiff Leg Deadlifts
185x10
235x10
185x10


Notes:
- leg workout volume had to be cut back to to being exhausted and not being able to get into it
- chest and back went phenomenal, i was sore as hell yesterday
- still getting the random acne right now (Perform, Testopro)
- really enjoying the results i`m getting from this program, but i definitely miss the variety in my old style of training

 

[jlinteris]

Your heavy smith machine press was 265x10, not 205x10. Dont want people to think you are using pink dumbbells, do ya?

 

[punthra]

Hadn't even noticed that i put that up...Thanks!

 

[John Smeton]

hey Very Good keep up the good work

you seem to be dropping body fat slowly and retaining most of your strength. Dropping body-fat slowly is the best way to keep the most muscle.

 

[punthra]

I'm currently 234 this morning which means i've lost 8 pounds in the last 4 weeks. 2lbs a week is perfect! Abs are finally showing and all i had to do was add cardio again and start doing abs more diligently!

 

[DreamWeaver]

hey Very Good keep up the good work

you seem to be dropping body fat slowly and retaining most of your strength. Dropping body-fat slowly is the best way to keep the most muscle.

That's true and why I like the slower prep, but you're right when you pointed out a lot of this can be avoided by keeping leaner off season. I like the sound of using Lean Gains for this.

 

[A_I_Sports_Nutrition]

I'm currently 234 this morning which means i've lost 8 pounds in the last 4 weeks. 2lbs a week is perfect! Abs are finally showing and all i had to do was add cardio again and start doing abs more diligently!

Nice job Jason!!!

 

[John Smeton]

That's true and why I like the slower prep, but you're right when you pointed out a lot of this can be avoided by keeping leaner off season. I like the sound of using Lean Gains for this.

agreed completely Doug. At least right now. for myself I would rather keep leaner and do a longer prep. That does not mean it will change though ideally I would rather do a 12 week prep than a 16 or 20 due to sanity reasons and enjoying"normal" For myself it may be best I take a longer one rather than a slower one and than as I get better experiment with shorter preps.

( I am not talking too lean where you wont gain any muscle, moderately lean, no pudge with a shirt tucked in or anything like that)

I have only done two real bodybuilding preparations. have many have you done?

 

[John Smeton]

That's true and why I like the slower prep, but you're right when you pointed out a lot of this can be avoided by keeping leaner off season. I like the sound of using Lean Gains for this.

I'm currently 234 this morning which means i've lost 8 pounds in the last 4 weeks. 2lbs a week is perfect! Abs are finally showing and all i had to do was add cardio again and start doing abs more diligently!

Very good work Jason. Strength is still high, in this log, in my book

do you have a show your working toward?

if so do you plan on changing your training anytime in your contest prep?

 

[DreamWeaver]

agreed completely Doug. At least right now. for myself I would rather keep leaner and do a longer prep. That does not mean it will change though ideally I would rather do a 12 week prep than a 16 or 20 due to sanity reasons and enjoying"normal" For myself it may be best I take a longer one rather than a slower one and than as I get better experiment with shorter preps.

( I am not talking too lean where you wont gain any muscle, moderately lean, no pudge with a shirt tucked in or anything like that)

I have only done two real bodybuilding preparations. have many have you done?

Five all tolled...ncluding this one cuz I am using the methodology even know it's an online contest. Last year was a comeback attempt and I botched it a bit. I relearned a lot though and combining my old school stuff with this run. My first was for the camera only to see if I could actually do it.

 

[A_I_Sports_Nutrition]

Very good work Jason. Strength is still high, in this log, in my book

do you have a show your working toward?

if so do you plan on changing your training anytime in your contest prep?

Strength and Jason is a given it seems.

 

[DreamWeaver]

Back / Traps

Reverse Grip Pulldowns 220x5 / 260x5 / 300x5

Barbell Rows 135x10 / 205x10 / 275x8 / 335x5 (WOW!!!)Good Mornings 135x10 / 185x10 / 235x8

Cable Pullovers 160x10 / 175x10 / 190x8

High Hammer Strength Rows 230x10 / 280x10 / (DC Style) 330x6 / x4 / x2 (This just totally finished off my lats)

Seated Dumbbell Shrugs 160x17 / 160x13 / 160x10

Notes:
- trained with an old training partner today due to Jordan being down for the count with a busted up back
- skipped deadlifts this week and will return to them next week

Wow is right!!

 

[punthra]

At this stage of the game i'm just getting myself ready for mexico which i leave for on saturday, other than that i'm debating on a show in the fall. The original plan was a show in june but with this trip coming up it's just not going to happen.

 

[punthra]

Here's last weeks missing workouts....

Shoulders / Triceps / Biceps (60 second rest between sets)

Smith Machine Military
200x10
215x10
240x8 (Keto boy, got me here! FML!)

Front Dumbbell Raises
40x10
45x10

Dropset Dumbbell Laterals
45x10 & 35x10 & 25x10
40x10 & 30x10 & 20x10
35x10 & 25x10 & 15x10

Machine Rear Laterals
175x10
185x10
195x10

Overhead Rope Extensions
150x10
160x10
170x8 (Gassed out here...)

Reverse Grip Bench Presses
145x10
195x10
245x6 (Far better showing on this than last time but still not in the rep range i want)

Cable Pressdowns (Dropset)
245x10 & 135x10
215x10 & 150x10

Close Grip Cambered Bar Curls
110x10
110x10
90x10

Hammer Curls
65x10
80x8 (Felt damn good to go this heavy again!)

Standing Dumbbell Curls (Dropset)
40x10 & 20x10
35x10 & 20x10



Back / Traps / Calves

Wide Grip Pulldowns
225x10
235x10
245x8

Reverse Grip Pulldowns
220x10
230x10

Close Grip Pulldowns
210x10
220x10
240x8

Deadlifts
135x5
225x5
315x5
365x5 (Back felt alot better today doing this, still not as strong as usual though)

Cable Pullovers (Dropsets)
180x10 & 150x10 & 120x10
160x10 & 130x10 & 100x10

Barbell Shrugs
315x10
405x10
455x8+1 (Hands were slipping like no other due to not chalking up before i started)
455x10

Standing Calf Raises
335x15
395x12
395x10
395x10

Seated Calf Raises
190x10
190x10
190x10
190x8

Notes:
- badass workouts overall!

 

[punthra]

Here's today's workout....(Didn't follow the normal routine due to having ADD and needing a bit of change to liven in up! Still used 60 second rest periods though)

Chest / Back / Traps

Flat Hammer Strength Presses
270x10
320x10
370x7 (Fell short on reps but quite happy with my strength overall)

Incline Dumbbell Flyes
65x10
75x10
85x9 (Chest crapped out!!!)

Cable Crossovers
60x10
70x10
80x10

Incline Hammer Strength Presses sup/ Pushups (Sets of 15)
180x10 w/ BWx15
230x10 w/ BWx15
280x8 w/ BWx15

Pro Grip Pulldowns
220x10
230x10
240x10

Reverse Grip One Arm Pulldowns
70x10
80x10
90x10

Atlantis T-Bar Rows (Weight Doesn't include bar)
135x10
160x10
185x10

Dumbbell Pullovers
105x10
105x10
105x10

V-Bar Reverse Grip Upright Rows (Pull to Chin to hit traps more)
150x10
180x10
210x8


NOTES:
- felt so good to change up my exercises and i'm pretty damn sure i'm going to be sore as hell tomorrow. I still love the pace of the workouts, i just needed a quick recharge week.
- pretty amped up to finish off this week with good workouts due heading off to mexico on saturday and using that week as a recharge
- will follow the regular leg routine tomorrow as i'm really enjoying that workout. Will return to back squatting this week now that my lower back doesn't feel so thrashed

 

[DreamWeaver]

Have a good time in Mexico...

 

[punthra]

thanks buddy, it's long overdue for both me and the wife. The body could stand for a bit of rest as well!

 

[DreamWeaver]

thanks buddy, it's long overdue for both me and the wife. The body could stand for a bit of rest as well!

Yah the wife and I are taking some time in June, going to be just relaxing and eating what I want.

 

[EasyEJL]

I'm off to puerto rico the first week of june, but am planning on being in a contest the last week of august. So I really won't be able to totally let rip on vacation

 

[DreamWeaver]

I'm off to puerto rico the first week of june, but am planning on being in a contest the last week of august. So I really won't be able to totally let rip on vacation

Yah I may still go May 14th have to see how things work out in the next few weeks, if it looks like I am 3 weeks out then it's a go.

 

[EasyEJL]

yeah, I have the luxury of it being around 11 weeks from when I get back to contest. So unless i'm looking really bad before I go, or eat plantains + rice the whole time, I shouldn't be too bad off

 

[punthra]

This is our first real vacation since everything that happened last year....I need to let loose and all out relax!

 

[John Smeton]

This is our first real vacation since everything that happened last year....I need to let loose and all out relax!

enjoy it

 

[EasyEJL]

yeah, both my last 2 family vacations sorta got partially wrecked (largely my fault) so i'm crossing fingers this one in june goes nice. Let er rip, have some fun!

 

[punthra]

Thanks gentleman! Definitely going to soak this up as much as possible!!!!

 

[jlinteris]

No booze on the trip and make sure you are in bed by 9pm, Punthra.

 

[punthra]

Nope...Lots of beer and late to bed! I earned it!

 

[punthra]

Here's tuesday's and today's workouts.....

All sets with 60 seconds rest....

Legs

Leg Extensions
295x10
305x10
315x10

Squats
315x10
340x10
315x10

Leg Press
630x10
720x10
770x10

Reverse Hack Squats
180x10
230x10
280x10

Lying Leg Curls
90x10
100x10
110x10
120x7

Standing Leg Curls
80x10
100x10



SHOULDERS / ARMS

Barbell Military Press
185x10
205x10
225x8

Alternating One Arm Cable Raises
40x10
50x10

Dumbbell Upright Rows (Dropset)
50x10 & 40x10 & 30x10
45x10 & 35x10 & 25x10
40x10 & 30x10 & 20x10

Standing High Rope Rear Laterals
150x10
165x10
180x8

French Press
100x10
110x10
120x10

Close Grip Bench Press
155x10
205x10
255x6 (Strength completely crapped out!!!!!)

Reverse Grip Pressdowns (Dropset)
195x8 & 135x10
180x10 & 120x10

Close Grip Cambered Bar Preacher Curls
80x10
90x10
100x10

Rope Hammer Curls
135x10
145x8

Standing Dumbbell Curls (Dropset)
40x10 & 20x10
40x10 & 20x10

Notes:
- legs stayed the same this week but i had to drop an exercise due to being gassed
- shoulder and arm exercises were altered as i wanted a bit of a shock for the muscles as i'm leaving on saturday....Weeeeeeeeee!!!!!!!!
- training has been amazing lately as i have amazing training partners and the atmosphere is very competitive

 

[A_I_Sports_Nutrition]

Insane workouts Jason. Great job.

 

[punthra]

see you in a week...Have a good one!

 

[jlinteris]

see you in a week...Have a good one!

Remember to wrap it up if you hook up with some mexican guys.

 

[A_I_Sports_Nutrition]

Remember to wrap it up if you hook up with some mexican guys.

LMAO!!!

 

[DreamWeaver]

see you in a week...Have a good one!

Have fun man..

Remember to wrap it up if you hook up with some mexican guys.

Oh no you didn't ... :blink: :saevilw:

 

[John Smeton]

Please Have fun Jason and enjoy yourself =)

 

[A_I_Sports_Nutrition]

Have fun man..



Oh no you didn't ... :blink: :saevilw:

Yes he sure did.:yup:

 

[jlinteris]

Yes he sure did.:yup:

You bet I did:yup:

 

[punthra]

Well, the week of fun in the sun is over....BOOO!!!! I'm training this morning which i'm sure will be a ego kicker as i haven't trained in a week and i'm coming off a cold. But either way i'm getting back at it today.

 

[DreamWeaver]

Well, the week of fun in the sun is over....BOOO!!!! I'm training this morning which i'm sure will be a ego kicker as i haven't trained in a week and i'm coming off a cold. But either way i'm getting back at it today.

Damn that did go by fast... :blink:

 

[punthra]

I know! Far to quick but it definitely fired up the traveling bug in me...

 

[DreamWeaver]

I know! Far to quick but it definitely fired up the traveling bug in me...

lol come to Montreal and watch me slay some old fuggers!!!

 

[punthra]

I would love to go out east again!