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

[punthra]

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....

 

[punthra]

http://youtu.be/V2K8omF5Pho
http://www.youtube.com/watch?v=8j7f186CvSU&feature=share&list=UU4BBZrajhG_6OS_hyADKmYA&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!

 

[punthra]

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.

 

[punthra]

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

 

[punthra]

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.
-

 

[punthra]

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.

 

[Bucwild]

Can u pm