Punny's Training Log

[Punny]

Well, i'm back here for the first time in a few years. My old handle was Punthra for some of you who might still be around. I'll be using this log to keep track of my training. I like to do a mix of powerlifting and bodybuilding with rep ranges all over the place. Here's a pic of last weeks fun.

 

[Punny]

I generally train 4 days a week. Ususually as follows....
Legs
Chest / biceps

 

[Punny]

I generally train 4 days a week. Ususually as follows....
Legs
Chest / biceps

Shoulders / triceps
Back

 

[pro45]

What are the days you train on? M/T/Th/F ??? Thanks man...

 

[Punny]

Typically but it depends sometimes on what is going on in my life.

 

[Punny]

Legs tomorrow....will update with numbers later tomorrow

 

[Punny]

Legs is cancelled today, lower back is still tight from deads on saturday...shoulders / triceps tonight.

 

[Punny]

Lol...well that didn't go as planned but it still went ok...


Chest / Biceps

Flat Barbell Presses 95x8/ 135x8/ 185x8/ 225x8/ 275x8/ 315x5 w/ 35lb db flyes 20 then 1 minute rest then 11 reps

Incline Hammer Press 180x8/ 270x8/ 360x5 drop 180x10 drop 90x15

Reverse Grip Cable Curls 30x8/ 50x8/ 60x6 drop 20 x13

DB Preacher Curls 25x8/ 30x8/ 35x8/ 40x7

Incline DB Presses 50x8 / 75x8/ 100x8

Cable crossovers sup/ cable Curls 40x10 & 30x8 / 50x10 & 40x8

Workout lasted just over an hour. Little pissed about how the flat bench dropped off but what can ya do....Oh and the only thing im using for supps right now is mammoth pump and good diet. Maybe some goodies in the spring.

 

[Punny]

Forgot to update last night...legs will be posted later today. It went quite well....

 

[Punny]

Legs

Seated Leg Curls 120x10 / 160x10/ 200x10 / 240x8

Box Squats 135x5 / 185x5/ 225x5/ 275x5 / 325x5 / 375x5 / 425x3

Front Squats 135x6 / 205x6 275x5

Lying Leg Curls 70x8 / 90x8 / 110x8

Leg Extensions 120x8 / 160x8 / 200x8/ 240x8

Leg On Bench DB Lunge 40x8 / 50x8

And some calf stuff...lol. Same usual stuff as everyone does.

 

[Punny]

Will be in tomorrow for shoulders and triceps...will try to post tomorrow night.

 

[Punny]

Shoulders / Triceps

Cable Laterals 10x6/ 20x6/ 30x6/ 40x6/ 50x6 drop 30x8 drop 10x12

Military Hammer Strength Presses 90x8 / 180x8 / 270x8 / 320x6

Front DB Raises 25x8 / 35x8 / 45x8

Double Pump DB Laterals 15x10/ 20x10

DB skullcrushers 25x8 / 30x8 / 35x8 / 40x8

V-bar Pressdowns 120x10 / 160x10 / 200x8


Great workout! Back tonight with a sample of psychotic pre to try. Will post numbers later with a quick review of psychotic...Cheers#

 

[Punny]

Little late posting friday's back workout but here it is....

Trap Bar Deadlifts 135x5 / 225x5 / 315x5 / 405x5/ 495x5 (easy, will go heavier next time)

Paded T-bar Rows 135x6 / 180x6/ 225x6

Prone Grip Pulldowns 170x8/ 210x8./ 250x6

One Arm Cable Pulldowns 60x8/ 80x8/ 100x8 / 120x6

One Arm Cable Pullovers Superset w/ DB Rack Rows 30x12 & 60x8 / 40x12 & 80x8. / 50x10 & 100x8


Good overall workout!

 

[BennyMagoo79]

Nice log so far mate...subbed

 

[Punny]

Thanks for the follow

 

[Punny]

Legs

Lying Ham Curls
50x8
70x8
90x8
110x8
130x6

Hack Squats
135x5
185x5
225x5
275x5
325x5
375x5
405x3

Front Squats
135x6
185x6
235x6
285x4

Seated Leg Curls
100x8
140x8
180x8
220x8

Leg Extensions
120x8
160x8
200x8
240x8

Good workout! First time in a long time my knees haven't hurt so i pushed it a touch with a lot of squatting. Surprisingly, not sore today! Chest / Biceps in a few hours, will post later...

 

[Punny]

Will update soon...been dealing with some stuff.