Punthra's Contest Prep (DC Style Journey to the stage next June)

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    brutal workout man!
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    Legs

    Squats 135x12 / 185x12 / 235x12 / 285x12 (Had to stop due to pain in my knees)

    Leg Presses (Centuries) 90x10 / 180x20 / 270x30 / 360x40 / 450x19 (couldn't beat the required reps of 50)

    Weighted Stepups 30x8 / 40x8 / 50x8

    Standing Leg Curls 50x10 / 60x10 / 70x7

    Seated Calf Raises (DC Style) 125x10

    Notes:
    - going to be doing high rep leg training for a bit due to some tendonitus flairing up in my knees
    - centuries absolutely trashed my legs
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    Bro you need to get up on that new LG joint supp.
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    it would be nice.....
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    Had a nice relaxing weekend and i'll be heading back to the gym tomorrow.
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    Your Ghenerate in yet?
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    Nope, not yet but it has to cross the border so it's usually a week and a half to two weeks.
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    getting anxious though....
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    holy hell 360x40?!!!

    That sounds like teeth-gnashing, cussing and spitting, plain old brutal pain.
    ...GMG760 Version 2.0 ... Back from the dead.
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    Ya, the legs feel like rubber, my face is bright red, and i'm usually muttering obscenities to myself. The goal this week is 450x50. Time for some high reps and little less stress on the joints.
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    I totally missed that
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    Back / Traps

    Dumbbell Rows 120x10 / 140x8 / 160x6 / 100x15

    V-Bar Cable Rows 200x12 / 250x10 / 300x7 (Damn i was feeling strong on these)

    Padded T-Bar Rows sup/ Cobra Clutch (Set 1) 90x10 & 90x15 (Set 2) 135x10 & 105x10
    (Set 3) 180x7 & 120x10

    Atlantis Shrug Machine 180x10 / 270x10 / 360x10

    Notes:
    - absolutely awesome workout (strength and stamina were unreal today)
    - really want the gym to get heavier dumbbells so i can smash on those as well....
    - training supplement free right now so i can't wait to add my GHenerate and BCAA's
  13. Senior Member
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    Can't emphasize enough how thankful i am for the reps at LG Sciences choosing me for a bunch of their products....Don't worry i promise to give you a thorough log and continual updates to show how well your products work. Mail getting here takes a little longer due to being in northern canada. I'll be firing up my logs as soon as they show up. Maybe if i do a good enough job you'll sponsor me to get ready for my competition in June....Nod, Nod, wink, wink....Just kidding you guys spoil me enough already!
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    I'm going in to train chest / Biceps today. To give my rotator a little rest from the heavy weight i'm going to be doing my work out in giant set fashion. I'll be back later to report on how it went.
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    All exercises were done in giant set fashion except biceps yesterday.


    Chest / Biceps

    Incline Barbell Presses 135x12 / 185x10 / 235x8

    Flat Smith Machine Presses 135x10 / 185x10 / 235x8

    Bodyweight Dips 10 / 10 / 7

    Flat DB Flyes 40x10 / 50x8 / 35x12

    Barbell Curls 75x5 / 95x5 / 115x5 / 135x5

    Reverse Grip One Arm Cable Curls 30x20 / 35x15 / 40x12

    Notes:
    -absolutely amazing workout for lighter weight used
    - chest is trashed today
    - rotators are definitely feeling better today than they were after last chest day (Bonus)
    - pumps were amazing yesterday!
    - a friend of mine gave me a few sampler packs of Sizeon and i actually really enjoyed it yesterday as it seemed to give me a bit more stamina.
  16. Senior Member
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    Sorry i haven't updated lately but i'm waiting for my supps from LG and i've been busy trying to get my personal training business up and moving. Training is going good other than a knee issue from weighted stepups. Shoulder is almost back to normal.....130lb dumbbells on the incline for nice easy reps was the true test the other day and it felt great. Will start logging again next week.
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    Damn man! 130?! You are an aneemal!
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    I'm just happy the shoulder is feeling good. Wait till i add some ghenerate, bcaa's, and maybe some anadraulic state.
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    bro the Ghen is kicking ass! I'm on day 19 and I'm really starting to see things happen in the gym. GL to you brovah
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    I've seen how well things are going for you and i can't wait to get my run going as well. Keep crushing it Met.
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    Thanks mang ...if yours goes anything like mine, you will be very pleased. Just dont expect anything spectacular until wk 3.
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    So i'm tossing around the idea of running a FST-7 program starting tomorrow. Been doing lots of extra reading on it and it seems like something good to run for 8 weeks until i'm totally healed and prepared to run a DC program again. I want to be injury free for my next run of DC as i've found it brutal on the body but supplies awesome results! Any thoughts?
  23. Board Supporter
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    You know what's gonna work best for you man. We are all taking notes from you teach!
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    Thanks for the support Met! I was just wondering whether anyone had given fst-7 a real run and what there thoughts of it were.
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    I know Im just being supportive
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    I forgot to mention how happy i am with the gains i made from my microdrol run.....My weight sits at 245 as of this morning and most of my added strength has been maintained. Really amped to see what Ghenerate and LG's new joint supplement can do for me. Hopefully i'll hear from Liftergym today as to what is going on with my shipment.
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    I bet Ghenerate would be good to maintain gains off a cycle.
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    That's what i'm thinking.....I went out and bought myself a bottle of Anadraulic State to tide me over until the GHenerate gets here. Had my first workout with it on saturday and i absolutely killed it.

    Numbers:

    Close Grip Chinups bw x10 / bw+45lbs x 7 / bw+90lbs x4 / bw x10
    Old School T-Bar Rows 90x10 / 135x10 / 180x10 / 225x8 (weight doesn't include bar)
    One Arm Hammer Strength Wide Grip Pulldowns 90x10 / 135x10 / 180x6 / (Two Arm)
    180x15
    Undergrip Rack Rows (variation of rack chins only a row) bw x10 / bw x10 / bw x10

    Notes:
    - forgot how much i love anadraulic state
    - felt strong as an ox on all exercises
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    First off - hella sess bro!

    Second - jealous. I love me some AS.
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    It's probably my favourite supp right now.....Shoulder is still sore in a few positions but i've figured out which exercises work or don't work to train around it. Thanks for the support.
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    Shoulders / Traps

    Dumbbell Upright Rows 40x10 / 50x10 / 60x10 / 70x7 dropset/ 35x12 (Ouch)

    Smith Machine Military Presses 135x12 / 185x12 / 235x10 (shoulder did not hurt which is a bonus, i'll start pushing it next week!!!!)

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

    Barbell Shrugs sup/ Dumbbell Shrugs 135x12 & 80x12 / 225x10 & 100x10 / 315x8 & 120x8

    Paramount Machine Laterals (FST-7) 160x10 / 160x10 / 160x10 / 140x10 / 140x10 / 120x10 / 120x10

    Notes:
    - kind of smiled a bit when i had trouble fitting into the lateral machine, it took me eight years to get that wide so i'm proud
    - happy to report that my shoulder is feeling better and better, plus the knee is back to normal
    - Really enjoying the FST-7 training, can't wait to see the results
  32. Board Supporter
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    Where is everybody?! Nice workout brozef
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    Most of my logs are like this.....I keep plugging away and slapping up numbers but other than you, g-money, and SWG, no one really follows along. Oh well, at least i have a great training log to reference from.
  34. Board Supporter
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    Let more people in on your madness bro! This log is a huge inspiration! Give yourself more credit!
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  35. Senior Member
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    How am i supposed to let people know about this log? Quick update....My chest, shoulders, and biceps are absolutely trashed. Which is telling me that this program is going to be a blast.
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    PMs mang
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    Not a bad idea...I'll try that and see what happens.
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
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    subbed man. go get em.
    SFW and GFH
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    Sweet thanks bro....The extra support always helps.
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
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    Thanks for hitting me up with the link, I'm here to follow along bro! Keep killing it

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