PUNTHRA IS BACK ON AM AND READY TO THROW SOME WEIGHTS AROUND!!!

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    PUNTHRA IS BACK ON AM AND READY TO THROW SOME WEIGHTS AROUND!!!


    Well, after a several month hiatus i've come back to my favourite board to begin a training log again. Had to take some time off to deal with family stuff and allow myself to get in a better head space mentally. I've been training fairly regularly but took some time off due to being busy. I ran a 4 week run of Taurus Nutritions 50HP which i'd definitely due again if i was cutting but not on a bulk. My bodyweight is sitting at around 230 with the cardio i've been doing and not being into the weights all that hardcore. I'll be running a 4 day split with alternating A and B workouts to allow shock but also to keep everthing fresh. The only supplements i will be using for now are Whey protein and a multivitamin. The goal in mind for this program is begin to get my body back up to the 240lbs that i know. Bye Bye HIT cardio...HELLO BULK!!!!!


    Will update the alternating training program later today....Also will briefly outline my eating protocol. Any suggestions are appreciated!
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    Heres what the program is going to look like....

    BACK / TRAPS A

    Deadlifts
    Wide Grip Chinups
    Old School T-Bar Rows
    Wide Grip Cable Rows
    Unilateral Cable Pullovers


    BACK / TRAPS B

    Dumbbell Pullovers
    Wide Grip Hammer Strength Pulldowns
    Reverse Grip Pulldowns
    Barbell Rows
    Barbell Shrugs


    SHOULDERS / TRICEPS A

    Barbell Military Presses
    Dumbbell Laterals
    Incline Dumbbell Rear Laterals
    Front Dumbbell Raises
    Grasso Tricep Pressdowns
    One Arm Dumbbell Extensions


    SHOULDERS / TRICEPS B

    Floor Presses
    Olympic Bar Skullcrushers
    Dumbbell Upright Rows
    Machine Rear Laterals
    Cable Laterals
    Alternating Dumbbell Presses


    LEGS A

    Barbell Squats
    Hack Squats
    Stepups
    One Leg Press
    Lying Leg Curls


    LEGS B

    Front Squats
    Leg Press
    Reverse Hack Squats
    Leg Extensions
    Stiff Leg Deadlifts


    CHEST / BICEPS A

    Incline Barbell Presses
    Weighted Dips
    Flat Dumbbell Flyes
    Cable Crossovers
    Hammer Curls
    Cambered Bar Preacher Curls

    CHEST / BICEPS B

    Flat Dumbbell Presses
    Incline Hammer Strength Presses
    Decline Barbell Presses
    Incline Cable Flyes
    Barbell Curls
    Rope Hammer Curls


    *** calves and abs are just boring and monotonous so i`m not bothering to write them down

    An Idea of a typical day for me diet wise....

    Breakfast:
    4 Whole Eggs
    2 Slices Multigrain Toast
    1 Banana
    4 slices Turkey Bacon
    Glass of Skim Milk

    Snack (Pre-workout):
    Oatmeal
    500ml milk
    32grams protein powder

    Snack (Post Workout):
    Protein Shake with some sort of a fast acting carb

    Lunch:
    Chicken Burger (Whole Wheat Kaiser Bun)
    Raw Veggies ie carrots, snap peas
    Almonds

    Dinner:
    Steak
    Prawns
    Brown Rice
    Veggies

    Snack:
    32 grams of protein powder
    500ml of milk


    *** Water is drank throughout the day....I do not drink pop or juice really, only milk, water and occasionally beer
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    Training will begin tomorrow...Will update in the afternoon.
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
    •   
       

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    In on this

    Do work the AI way
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    Good luck bro.

    Just wondering what you are looking at for your split and sets? When you list A&B are you alternating within a week or is that A one week and B the next? You hitting each body part once or twice a week? I'm sure it will be obvious once you start getting the work outs posted but just curious bro.

    Again man, best of luck to you.

    Edit: (oops)


    Just re-read your 1st post and paid attention this time...lol... I got your split man... Just wondering what you are looking at for sets?

    Again, good luck.
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    I'm in... SUB'd Fo-Shizzle Bro! I am very happy things are going well for you Bro, Good Stuff!
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    Hope it went well today...
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    Thanks for following along guys! As far as sets and reps, i kind of go by how i'm feeling that day.
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
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    Hey... Dunhill asked the question of how you are going to split your body parts up from A & B, and he seems to have found his answer, but I didn't see the answer anywhere and I read that thing like 3 x's, do you plan on working A workout one week, then B the next? or hitting every body part 2 x's per week using A & B each week?
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    A workouts one week and B workouts the other....I can't recover fast enough to hit everything twice a week.


    Here's today's back workout....

    DEADLIFTS
    135x5
    225x5
    315x5
    365x5
    405x5 (Not a bad start to the program if i do say so myself)

    WIDE GRIP CHINUPS
    BW x8
    BW+10 x8
    BW+20 x6

    OLD SCHOOL T-BAR ROWS (Weight doesn't include the bar or V-Handle0
    135x10
    180x10
    225x10

    WIDE GRIP CABLE ROWS
    180x10
    220x8
    260x6 (I'll be back up to the stack in no time!!!!)

    UNILATERAL CABLE PULLOVERS (Weight is per side, not total)
    60x10
    70x10
    80x8

    NOTES:
    - feels weird not using any supps right now but what a damn good workout
    - great intensity through this workout...In and out in under an hour.
    - Targeted 240-245 as my weight goal while still maintaining some semblance of abs
    - forgot to mention i'm strictly a free agent right now as i'm not sure where i stand with AI due to my absence. I would however like to thank them for all their help and patience through everything in the last year or so.
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    Here's today's workout...

    SHOULDERS / TRICEPS


    BARBELL MILITARY PRESS
    135x8
    185x8
    235x6

    Dumbbell Laterals
    35x8
    40x8
    45x6 w/ drop 20x15

    Incline Dumbbell Rear Laterals
    20x10
    25x8
    30x6

    Front Dumbbell Raises
    30x10
    35x10
    40x8

    Grasso Pressdowns
    175x10
    205x8
    235x6

    One Arm Dumbbell Extensions
    30x10
    40x10
    50x8

    Notes:
    - fairly good workout but i feel like i'm battling a bit of a cold, i'm sure the numbers will be better in a week or two
    - finding it really weird to train with just the basics for supps
    - tomorrow is a day of and then back in to train legs on saturday...Chest and Biceps on sunday...
    - feels good to be able to focus on training again which means i'm in the right frame of mind to get results
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    In for this! Lifts looking beastly brosef

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    are you still sponsored by AI ?
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    Haven't received anything in a couple of months and i haven't honestly following anything bodybuilding related in a while, as well as not being on the board for a while. I'm just getting back into training with full time dedication. Highly motivated to get some things done this winter.
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    Legs and core will be done today @ 11. Will update this afternoon.
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
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    I went with workout B today for legs, as my back was a tad tight from falling asleep on the couch. My wife didn`t want to wake me so she just went to bed.

    LEGS

    Leg Press
    200x10
    400x10
    600x10
    800x10
    1000x10

    Front Squats
    135x5
    205x5
    275x5

    Reverse Hack Squats
    180x10
    270x10
    360x10

    One Leg Extensions (Decided to do these instead of the two leg version so i could get some quad isolation)
    105x10
    120x10
    135x10

    Stiff Leg Deadlifts
    135x10
    185x10
    235x8

    NOTES:
    - not bad for my first real hardcore legs workout in a bit...Pace was good, took about an hour and fifteen minutes to finish due to core being added in
    - really have the fire in me to train, i think the fresh new training partner is helping that...The other reason i can tell the fire is back is because i couldn`t wait to get home to share how my training went....Bring on the big ass numbers!
    -chest and biceps tomorrow!
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    Glad to hear you got that "feeling". I got it back the last so many workouts and it just is a great feeling when ya hit the gym and its not "if" your numbers will go up but instead its BY HOW MUCH!
    Sorry if I missed it but are you back from an injury (that's my deal) or just back from time off? I know you said family stuff and getting stuff straight but just wondering if any part was injury related. Guess it don't matter but yea man.... That "how much am I going up today?" Feeling is great bro. Keep at it and keep it updated bro.
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    No i'm not coming off any injuries....Just been dealing with my wife's autoimmune disease and spending time with mom now that she beat breast cancer. Missed yesterday's training session due to feeling ran down but will make it up this afternoon. Thanks for following along!
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    Nice front squats man! Killing it!

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    Thanks man...Just kind of getting back into the swing of things again.
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
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    All i'm going to say about this workout is....Apparently i missed pre-workout mix!

    CHEST / BICEPS

    Incline Barbell Presses
    135x10
    205x8
    255x6
    295x4 (Thought i needed a spot on this but i managed to bang through it on my own!)

    Weighted Dips
    BW+60 x8
    BW+80 x8
    BW+100 x6
    BW+120 x3 (Fell short on reps but it felt damn good to get some reps with that much hanging off me!!!)
    BW x15

    Flat Dumbbell Flyes
    50x10
    70x10
    80x10
    90x8

    Hammer Curls
    50x10
    60x8
    70x6
    80x4

    Cambered Bar Preacher Curls
    70x10
    90x8 (Pump was painful after this set!!)
    50x20

    Cable Crossovers
    60x10
    70x10
    80x10
    90x10

    *Workout took an hour and 5 minutes

    NOTES:
    - time to go out buy some preworkout!
    - felt damn strong today so i just went for it on most exercises
    - tomorrow is a day off then back on wednesday and shoulders / triceps on thursday
    - feeling pretty confident that the new program is going to reap some benefits
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    Back today....Will post numbers later!
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    damn what are you on test, deca and dbol bring that its legal in the Uk....lol strong as a bull Jason
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    Thanks John...It's so nice to be back and focused on the weights / diet again!


    Here's Back today....

    BACK / TRAPS

    Dumbbell Pullovers
    100x10
    120x10
    140x10

    Wide Grip Hammer Strength Pulldowns
    180x10
    270x10
    320x10
    370x7

    Reverse Grip Cable Pulldowns
    200x10
    240x8
    280x6

    Barbell Rows
    200x8
    230x8
    260x6 (Not bad, considering i was this deep into my workout.)

    Barbell Shrugs (Done with a lean and my chin tucked to force my whole trapezius to work versus just the top)
    135x10
    225x10
    315x10
    405x8

    Cable Pullovers (Added this in as i wanted just a little more isolation on the lats)
    135x10
    150x10
    165x10


    NOTES:
    - good workout but could have pushed myself a touch more
    - really enjoying having different back workouts which emphasize width or thickness
    - triceps and shoulders tomorrow...
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    Here's yesterdays triceps and shoulders workout....

    TRICEPS / SHOULDERS

    Floor Presses
    135x5
    205x5
    255x5
    305x4 (Fell short but this is a great start for this exercise)
    225x15

    Olympic Bar Skullcrusher (HOLY CRAP!!! Thes are way tougher than the regular version!)
    95x8
    115x8
    125x6

    Dumbbell Upright Rows
    40x10
    55x8
    70x6

    Machine Rear Laterals
    175x10
    205x8
    235x5
    145x15

    Alternating Dumbbell Military Press
    60x10
    65x8
    70x6 (I had to grind this out as my delts and tris were already cooked)

    Cable Laterals
    50x10
    40x10
    30x12


    NOTES:
    - strength was pretty good but i've definitely got some room for improvement
    - great pace on this workout, done in 45 minutes
    - training legs tomorrow
    - been reading a bit about pulsing PH's and thinking about a run here in the up coming months. First i want to get my strength / weight up to snuff and then it's time for a much more thorough run then ever before.
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    Just wondering.... Are tris a priority? Just seemed odd to me that you would do tris before you do presses for delts. I understand if delts are a stronger body part for you than tris .... So I guess I'm just wondering if that's the reason.

    Peace.
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    I alternate back and forth week to week to allow each one to get some prioritization. And yes, i want more thickness to my tris...
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    Well, had another kick ass workout today....Also found out my training partner has a video recorder so the vids will start coming along with some pics to show where i`m at. Here`s Legs....

    LEGS

    Barbell Squats
    135x8
    185x8
    235x8
    285x8
    335x8 (Could go heavier but i`m still allowing my lower back to adjust to heavy poundages again)

    Bench Stepups
    40x8
    60x8
    80x6 (I was rubber legging hardcore on this)

    Hammer Strength Hack Squats (God i miss the old hack sled...Shiny and new is not always better!)
    230x10
    320x10
    410x10

    One Leg Presses
    180x10
    270x10
    360x8

    Lying Hamstring Curls
    60x10
    80x10
    100x8

    NOTES:
    - legs are thrashed!
    - pumped to train chest and biceps tomorrow
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    Here's a couple of my old vids....

    http://youtu.be/1hJTCFmZO8A

    http://youtu.be/E73X_BvjEk8

    http://youtu.be/BPwh8u8xOGs

    Keep in mind that these are from a few years ago and i'm probably stronger now. The vids coming up should b far better!
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    CHEST / BICEPS

    Flat Dumbbell Presses
    100x8
    110x8
    120x8

    Incline Barbell Presses
    180x10
    230x10
    280x8
    330x6

    Barbell Curls
    95x5
    115x5
    135x5
    105x15

    Decline Barbell Presses
    135x10
    205x10
    255x8
    305x6

    Incline Cable Curls sup/ Rope Hammer Curls
    50x10 & 120x10
    70x10 & 135x8
    90x8 & 150x6
    40x20 & 90x20



    NOTES:
    - great pace to the workout
    - strength remained steady throughout the workout which was great
    - very happy with the training right now given that i'm supplement free right now
    - watching some of the old vids has given me some targets for my training and i also have a goal of 245 by the end of january (Leaner than last time with more muscle)
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    Update: My chest is not all that sore today but my hamstrings and glutes are killing me...Sitting to crap is painful....LOL!!! Begin cycle 2 of week A this week. Back on wednesday and shoulders / triceps on thursday. Having a pretty good day today, just put my two weeks notice in at my job cause i start a better paying one here soon....the bonus is that i'll clients to train on side as well (Love personal training!). Things are definitely looking up!
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    Good for you bro. I feel ya on training people... Nothing I enjoy more. After our wedding the misses to be and I are gonna be opening a small studio so I can actually make good money doing it....instead of fitting clients in on the side.

    Best of luck at the new job man.
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    Here's how back went today...All my numbers were beat! I love getting back into the swing of things!


    BACK

    Deadlifts
    155x5
    245x5
    335x5
    425x5 (Up 20lbs from two weeks ago...BooYa!)

    Wide Grip Chinups
    BW x8
    BW+15 x8
    BW+25 x6

    Old School T-Bar Rows
    145x10
    190x10
    235x10

    Seated Wide Grip Rows
    190x10
    230x8
    270x6

    Unilateral Cable Pullovers
    60x10
    70x10
    80x10

    Total Workout Time: 1hour

    NOTES:
    - strength is continuing to improve steadily, which means size gains are not usually far behind for me
    - need to do a better warmup before my workout, as i found i didn't hit my stride until midway through the second exercise
    - shoulders and triceps tomorrow...Gonna smash those numbers as well!
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
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    I like your videos Bro, very beastly, I just can't lift that heavy anymore, too afraid of injuries, I'll leave that to you Younger Fellers!!!
    Dr. Albert Scott Representative for FINAFLEX
    www.finaflex.com
    Redefine Yourself..... REDEFINE EVERYTHING!
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    It's what works best for me right now...Eventually i'll have to adapt my training as my body tells me. For now i've got some numbers i want to beat and some improvements to my physique i want to make. Eating is back on track right now and i'm seeing improvements without really using any supplements right now. Fingers are crossed that i can keep this going for a bit....
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
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    Quote Originally Posted by punthra
    It's what works best for me right now...Eventually i'll have to adapt my training as my body tells me. For now i've got some numbers i want to beat and some improvements to my physique i want to make. Eating is back on track right now and i'm seeing improvements without really using any supplements right now. Fingers are crossed that i can keep this going for a bit....
    Hey. Just thought I'd drop in to let you know I'm following man.
    Bulk season is here lol. Time to grow them muscles and get hyoooge!

    Interesting split. Good work too. Man I wanna pull some 425 deads for 5.

    Keep killing it man!
    RecoverBro ELITE
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    Lower back is cooked today...Hope to get a vid or two up later today! Gonna kill shoulders today!
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
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    No luck on the vids, as it was a little to busy at the gym today....

    SHOULDERS / TRICEPS

    Barbell Military Presses
    145x8
    195x8
    245x6

    Dumbbell Laterals
    35x8
    40x8
    45x8
    50x6

    Incline Dumbbell Rear Laterals
    25x10
    30x8
    35x6

    Front Dumbbell Raises
    45x8
    40x10
    35x10

    Grasso Pressdowns
    175x10
    205x10
    235x8 (Had to struggle for the extra two reps but i got it! Will move up next time) w/ drop 115x15

    One Arm Dumbbell Extensions
    35x10
    40x10
    45x10
    50x8 (Did a few more sets here to burn the triceps out a bit more)


    NOTES:
    - will get the camera in on saturday, as it is usually quieter. Leg training is usually fun to watch anyways...
    - great workout today. the triceps seem to be especially fried today
    - almost all my lifts were up today, which continues to make me very happy
    - once i start the new job i think it's time to start thinking about a good bulk stack to run, either hormonal or non-hormonal. Thoughts and suggestions are always appreciated.
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
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    Quote Originally Posted by punthra View Post
    It's what works best for me right now...Eventually i'll have to adapt my training as my body tells me. For now i've got some numbers i want to beat and some improvements to my physique i want to make. Eating is back on track right now and i'm seeing improvements without really using any supplements right now. Fingers are crossed that i can keep this going for a bit....
    I'm not knocking it Bro, even a little jealous because I used to really enjoy it when I would hit a PR and throw up some POUNDAGE, but it is what it is and now I am in just as good of shape, but moving in a different direction, all about working with what you got and making the best of it and you are doing a fantastic job with that Bro, Props, BIGTIME!!!

    Definitely up for some current VIDs, you make them and post them and I can promise, I will watch them!!!
    Dr. Albert Scott Representative for FINAFLEX
    www.finaflex.com
    Redefine Yourself..... REDEFINE EVERYTHING!
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