Holy crap! it's been 3 years. Time to start a log again...

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    punthra's Avatar
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    5'11"  234 lbs.
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    Holy crap! it's been 3 years. Time to start a log again...


    Well, it's been 3 years away due to much partying and little focus for my favourite hobby. Working on making changes in my life by both logging again and removing the crappy things in my life. Last few years have been filled with my wife's health issues and me trying to avoid reality throughalcohol and other things. This ends now! I've stayed training throughout but with no focus, but now it's time to get serious.


    Stats currently
    5'11
    232
    Roughly 10-12% bf
    Currently using LeCheek OxyECA and Jack3d micro
    Not much for writing my diet out, may answer if you ask

    Here's my last two workouts....

    SHOULDERS / BICEPS

    Dumbell Military
    60x10
    80x10
    100x8

    Wide Grip Cable Upright Rows
    100x10
    150x10
    200x7 w/ drop 100x12

    Rope Rear Laterals
    100x8
    150x8
    200x8

    Hammer Strength Military sup/ DB Laterals
    90x8 w/ 25x10
    180x8 w/ 30x10
    270x6 w/ 35x10

    Barbell Shrugs
    135x8
    225x8
    315x8
    405x8

    BACK

    Cable Pullovers
    100x10
    130x10
    160x10
    190x8

    Wide Grip Pulldowns
    210x6
    250x6
    290x4 w/ drop 150x12

    Padded T-Bar Rows
    135x8
    180x8
    225x8
    270x6

    Seated Padded 1-Arm Cable Rows
    100x10
    120x10
    140x10
    180x7

    Rack Deadlifts
    135x5
    225x5
    315x5
    405x5


    So that's what I'm lifting now, it will get crazier. Will post an old video on here for those that don't knowme, to show Im not talking out my ass....
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)

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    punthra's Avatar
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    http://youtu.be/V2K8omF5Pho
    http://www.youtube.com/watch?v=8j7f1...DKmYA&index=11
    http://youtu.be/MuMJAn5TmiE

    So there's a few old videos....Actually just gave me more motivation to get my ass in gear....I'm weak right now. Will update leg training tomorrow and chest and triceps on friday. Peace!
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
  3. Senior Member
    punthra's Avatar
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    5'11"  234 lbs.
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    Well arguing with the wife sure paid off....Here's today's workout!

    CHEST / TRICEPS

    Incline Smith Machine Presses
    135x5
    185x5
    235x5
    285x5
    315x4 (Weeeeeeeeeeee!!!!!!!!!!!!)

    Flat Barbell Presses
    135x8
    205x8
    255x8
    305x3 (Strength just fell off....BOOO!!!)
    225x10

    Low Standing Cable Flyes
    30x10
    40x10
    50x8 w/ drop 20x12

    Decline Dumbbell Presses
    80x8
    100x8
    100x7

    Overhead Rope Extensions sup/ One Arm Ball Pressdowns
    100x10 w/ 30x10
    120x10 w/ 30x10
    140x8 w/ 30x8

    Great overall workout! Went in mad as hell and walked out with a smile on my face! Gym Therapy is all i have to say.....Legs tomorrow.
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
    •   
       

  4. Senior Member
    punthra's Avatar
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    LEGS

    Stiff Leg Deadlifts
    135x8
    185x8
    235x8

    Lying Leg Curls
    50x10
    70x10
    90x10
    110x7

    Leg Extensions
    170x10
    200x10
    230x10 w/ drop 120x10

    One Leg Presses
    90x10
    140x10
    190x10
    240x10
    290x10

    Front Squats
    135x5
    165x5
    195x5

    Notes:
    - no calf training on here, same **** different pile
    - been doing legs backwards for last few weeks as I've been dealing with arthritis in my left knee. Feels good now, so firing on all cylinders next week.
    - looking at pics of my friends competing on stage definitely has me thinking about doing it myself next year
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
  5. Senior Member
    punthra's Avatar
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    5'11"  234 lbs.
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    Here's yesterday's workout, wasn't supposed to train but an old training partner wanted to hit it up....


    SHOULDERS / TRICEPS

    Alternating Dead Stop Dumbbell Military Presses
    40x8
    55x8
    70x8
    85x6

    Cable Laterals
    20x10
    30x10
    40x10 w/ drop 20x12

    Machine Rear Laterals
    100x8
    130x8
    160x8
    190x7

    Seated Alternated Dumbell Laterals
    20x8
    25x8
    30x8
    35x8

    45 Plate Steering Wheels
    3 sets for as long as possible (SWOLLEN)

    One Arm Ball Pressdowns
    30x10
    50x8
    70x8 w/ drop 30x12

    Barbell Floor Presses
    135x6
    205x6
    275x6

    Overhead Rope Extensions (Giant extended dropset)
    140x8
    120x8
    100x8
    80x8
    60x8

    NOTES:
    - my triceps are FREAKING SORE!!!!!
    - really nice to get in a workout with my old training partner
    - Back tomorrow, here's hoping for some good deadlifting numbers
    - just realized it's a ghost town in here, but at least i've got something to keep track of my own numbers
    - perhaps i'll fire up a supplement log next month, after i do some supplement shopping. As of now i'm very happy with my Jack3d Micro and my OxyECA that i have been taking off and on.
    -
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
  6. Senior Member
    punthra's Avatar
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    5'11"  234 lbs.
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    BACK

    Under Grip Barbell Rows
    135x8
    185x8
    235x8
    285x6 w/ drop 135x12

    Pronated Grip Pulldowns
    210x8
    240x8
    270x6 w/ drop 130x12

    Dumbbell Rows
    100x10
    100x10
    100x10

    Deadlifts
    135x5
    225x5
    315x5
    405x5


    V-Bar Cable Rows sup/ Dumbbell Pullovers
    170x10 & 70x8
    190x10 & 85x8
    210x8 & 85x8

    NOTES:
    - this workout wiped me out, don't no whether it was the heat in the gym or what....
    - really happy with my stamina in this workout
    - going to cardio and core tomorrow, so there won't be an update for a until thursday. Legs on Thursday and Chest / Biceps on Friday.
    Come join me on my Olympus goodie run (Ostarine / Ep1c / Str3ngth / Sup3r PCT)
  

  
 

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