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

[John Smeton]

very strong dude. When you step on stage and have low body fat them heavy sets will show.

There is something about power training that makes the muscle look different. it gives it a hard dense kind of look unlike any one can acheive if they do pump sets all the time.

What organization do you plan to compete in?

 

[punthra]

BCABBA, it's untested but i'm fine with that, as my first show will be done in a small town and i'd rather get my feet wet in a small competition. I'm quite content to do a small untested show as it will give a true test of where my physique is at, plus i've used a prohormone in the last year!

 

[GMG760]

Congrats on the sponsorship P!!! Sorry I have been so MIA, but I applaud your achievement! You're gonna brutalize the competition at the contest. Your numbers are freaking redonkulous as always. keep tearing it up mang!

 

[punthra]

Thanks G-money! I feel confident but i need to keep training like a beast if i want to reach my goals! I appreciate all the support i've been getting from everyone on here, as the extra vote of confidence always helps!

 

[ConcreteConny]

Congrats on the sponsorship bro! That weight you are moving every workout is damn impressive man! Keep it up :thumbsup:

//CC

 

[A_I_Sports_Nutrition]

All your number are really damn impressive.

 

[punthra]

Had an amazing chest and shoulder workout today with my Olympic lifting buddies today! Definitely pushed myself a little harder due to my competitive nature.

 

[A_I_Sports_Nutrition]

Had an amazing chest and shoulder workout today with my Olympic lifting buddies today! Definitely pushed myself a little harder due to my competitive nature.

I love the drive you have bro that is what will get you to your goals.

 

[MrKleen73]

Big P Killing it did you show those Oly friends the what for on Chest? C'Mon that is the Oly lifters only "weak" lift. LOL no benching in Oly lifting. Of course those guys shoulders are so friggin strong they could man handle just about anything. I had a friend who used to be an Oly lifter he took a year to get his chest up to snuff and walked on stage a novice and walked off with the overall for the entire show. Freaks Mang!

 

[punthra]

Sorry, i didn't post my shoulder workout from friday.....I've actually forgotten my numbers so it will have to wait. Haven't been feeling great this weekend so i haven't trained again since friday. Being stressed out with family stuff has kind of run me down. Hopefully train legs today or tomorrow!

 

[MrKleen73]

Sorry, i didn't post my shoulder workout from friday.....I've actually forgotten my numbers so it will have to wait. Haven't been feeling great this weekend so i haven't trained again since friday. Being stressed out with family stuff has kind of run me down. Hopefully train legs today or tomorrow!

Mke time for your gym Bro, as long as it isn't part of the problem it will releive some stress instead of causing more by not hitting it and feeling bad about it. Of course only if the situation allows. I just know I get frustrated with life sometimes and don't want to go in and hit it. Then I get more frustrated that I didn't and it only cmpounds the stress in the rest of my life. When I do go when stressed I always feel better and seem to find enough serenity to find some answers to what is stressing me. Good luck in your personal situation Bro! Keep your head and chest high, the rest will follow you out of the hole.

 

[punthra]

Thanks man! The only reason i haven't hit the gym is that i feel a tad ran down and i don't want to push myself to the point that i become sick. I've always trained balls to the wall and when i don't feel up to it, i usually back off until i feel better. Personal matters are cleaned up now i just need to get some pep in my step again so that i can train as hard as i need to. Can't wait for my AI supps to get here!!!

 

[John Smeton]

Thanks man! The only reason i haven't hit the gym is that i feel a tad ran down and i don't want to push myself to the point that i become sick. I've always trained balls to the wall and when i don't feel up to it, i usually back off until i feel better. Personal matters are cleaned up now i just need to get some pep in my step again so that i can train as hard as i need to. Can't wait for my AI supps to get here!!!

that is the best way in my opinion. wait until you know you feel like your body is ready.

I am taking a week off all weights than another week of light weights than go into intensity training. this is a must when training with high intensity because the body can not take to much intensity for too long.

yeah Anabolic Innovation supplements are nice

 

[A_I_Sports_Nutrition]

Sorry, i didn't post my shoulder workout from friday.....I've actually forgotten my numbers so it will have to wait. Haven't been feeling great this weekend so i haven't trained again since friday. Being stressed out with family stuff has kind of run me down. Hopefully train legs today or tomorrow!

I hear you on that bro. The family stuff will swing back around to good and all will be well.

 

[MrKleen73]

Big P, hope that not so fresh feeling has gone by the wayside. If not... CHILL and RECOVER!

 

[punthra]

Well things are a bit better, but i'm still taking one more day off so that i can get my diet back on track and then start fresh tomorrow. I'll be starting off with legs tomorrow as i'm a little fustrated that they've been neglected in the last two weeks.

 

[MrKleen73]

Oh Man here comes the DOMS!!!! I hate working legs after a two week lay off, that is a good 3 days of limping...

 

[A_I_Sports_Nutrition]

Oh Man here comes the DOMS!!!! I hate working legs after a two week lay off, that is a good 3 days of limping...

No pain no gain my friend. But I do know what your talking about and it hurts so good.

 

[MrKleen73]

No pain no gain my friend. But I do know what your talking about and it hurts so good.

True, true, cool thing is his muscle will strain under a lighter load allowing for more growth as he climbs back up to normal weights if he doesn't rush it back up that is.

 

[A_I_Sports_Nutrition]

True, true, cool thing is his muscle will strain under a lighter load allowing for more growth as he climbs back up to normal weights if he doesn't rush it back up that is.

Very true.

 

[punthra]

Legs

Leg Presses 200x10 / 400x10 / 600x10 / 800x10 / 1000x8

One Leg Extensions 60x10 / 120x8 / 180x6 / 75x12

Front Squats 135x10 / 185x10 / 235x10

Seated Ham Curls Sup/ with Rope Stiff Legged Deadlifts (set 1) 160x10 & 135x10 (set 2) 195x10 & 165x10 (set 3) 240x7 & 195x8

Notes:
- so nice to get back in to do legs today!
- the workout definitely helped to get me in a better frame of mind
- will train calfs tonight while at work
- thanks to everyone for the positive comments

 

[A_I_Sports_Nutrition]

Legs

Leg Presses 200x10 / 400x10 / 600x10 / 800x10 / 1000x8

One Leg Extensions 60x10 / 120x8 / 180x6 / 75x12

Front Squats 135x10 / 185x10 / 235x10

Seated Ham Curls Sup/ with Rope Stiff Legged Deadlifts (set 1) 160x10 & 135x10 (set 2) 195x10 & 165x10 (set 3) 240x7 & 195x8

Notes:
- so nice to get back in to do legs today!
- the workout definitely helped to get me in a better frame of mind
- will train calfs tonight while at work
- thanks to everyone for the positive comments

Very nice workout.

 

[MrKleen73]

Legs

Leg Presses 200x10 / 400x10 / 600x10 / 800x10 / 1000x8

One Leg Extensions 60x10 / 120x8 / 180x6 / 75x12

Front Squats 135x10 / 185x10 / 235x10

Seated Ham Curls Sup/ with Rope Stiff Legged Deadlifts (set 1) 160x10 & 135x10 (set 2) 195x10 & 165x10 (set 3) 240x7 & 195x8

Notes:
- so nice to get back in to do legs today!
- the workout definitely helped to get me in a better frame of mind
- will train calfs tonight while at work
- thanks to everyone for the positive comments

BEAST!

 

[punthra]

I really wasn't feeling this workout for some reason....I dragged ass and i just couldn't get into a groove.


Back

Close Grip Pulldowns 50x10 / 100x10 / 150x10 / 200x10 / 250x10 / 300x7

T-Bar Rows 135x10 / 180x10 / 225x5 w/ dropset 135x10 & 45x12 (Great pump but overall strength was crappy)

One Arm Standing Cable Rows 135x10 / 155x10 / 175x10

Alternating Inverted Body Weight Rows (Undergrip / Overgrip just like rack deads sort of)
UGx10 / OGx10 / UGx10 / OGx10

Notes:
- made the best of a bad workout....

 

[A_I_Sports_Nutrition]

I really wasn't feeling this workout for some reason....I dragged ass and i just couldn't get into a groove.


Back

Close Grip Pulldowns 50x10 / 100x10 / 150x10 / 200x10 / 250x10 / 300x7

T-Bar Rows 135x10 / 180x10 / 225x5 w/ dropset 135x10 & 45x12 (Great pump but overall strength was crappy)

One Arm Standing Cable Rows 135x10 / 155x10 / 175x10

Alternating Inverted Body Weight Rows (Undergrip / Overgrip just like rack deads sort of)
UGx10 / OGx10 / UGx10 / OGx10

Notes:
- made the best of a bad workout....

Wish I had numbers like that on a good day.

 

[punthra]

Chest / Shoulders

Incline Hammer Strength Presses 90x10 / 180x10 / 270x10 / 360x10 / 410x4 (strength just fell off0

Flat Barbell Presses 135x10 / 205x10 / 275x8 / 325x5

Decline Barbell Presses 135x10 / 205x10 / 275x8

Cable Crossovers 80x10 / 65x10 / 50x10

Front DB Raises sup/ Rear Lateral Machine sup/ DB Laterals (set 1) 20x12 & 155x10 & 30x10 (Set 2) 30x10 & 185x10 & 35x10 (Set 3) 40x10 & 215x8 & 25x12

Notes:
- taking a break from fst-7 as i think it is running me down way to much
- did shoulders with chest as i want to give my arms a day all by themselves tomorrow, it's long overdue
- power felt awesome today!!!

 

[DreamWeaver]

Hey just noticed this thread, I will be trying DC for the first 8 weeks of my prep. I have a contest here in Montreal on may 22nd so were on the same timeline...

 

[MrKleen73]

Big P, Smashing it as always! 4 plates and a quarter on that Hammer strength eh... Nice!!! Then smashing 325 for 5 damn man you are a beast!

 

[A_I_Sports_Nutrition]

Chest / Shoulders

Incline Hammer Strength Presses 90x10 / 180x10 / 270x10 / 360x10 / 410x4 (strength just fell off0

Flat Barbell Presses 135x10 / 205x10 / 275x8 / 325x5

Decline Barbell Presses 135x10 / 205x10 / 275x8

Cable Crossovers 80x10 / 65x10 / 50x10

Front DB Raises sup/ Rear Lateral Machine sup/ DB Laterals (set 1) 20x12 & 155x10 & 30x10 (Set 2) 30x10 & 185x10 & 35x10 (Set 3) 40x10 & 215x8 & 25x12

Notes:
- taking a break from fst-7 as i think it is running me down way to much
- did shoulders with chest as i want to give my arms a day all by themselves tomorrow, it's long overdue
- power felt awesome today!!!

Very nice workout bro.

 

[DreamWeaver]

Very nice workout bro.

Yah serious numbers too...:veryhappy:

 

[GMG760]

Keep up the hard work P!

 

[punthra]

Sorry, I've been a bit busy with work and a few other things, so i missed logging arms.\


Heres today's workout:

Back


Deadlifts (I haven't done fulls in a long time) 135x10 / 225x10 / 315x10 / 405x8 / 455x4 (form started to get sloppy so i stopped)

Pro Grip Pulldowns 200x10 / 250x8 / 300x5 r/p x2 r/p x1 (r/p = rest / pause)

2 Arm Standing Dumbbell Rows 65x10 / 80x10 / 95x8 (absolutely loved the pump on these but i definitely can't use as much weight when done one at a time)

Undergrip Standing Rows sup/ Nautilus Pullovers (Set 1) 160x10 & Stack x10
(Set 2) 200x10 & Stack x10 (Set 3) 240x10 & Stack x10

Notes:
- kickass workout today!!! Trained with one of the guys i work with and absolutely smashed myself trying to beat him! The competitive nature always comes out in me when i train with someone....it makes for a great workout
- ecstatic about my deads today, but like i said above the competitive nature came out today!

 

[ConcreteConny]

Serious numbers there bro! Seems like you are moving forward most of the time, thats good! Sorry for not checking in so often, I'm fairly busy in school atm
But keep up the great work man!

//CC

 

[MrKleen73]

sMASHED IT AGAIN bIG p, KEEP KILLING IT! Aaaagh damn caps lock. LOL

 

[A_I_Sports_Nutrition]

Those numbers are very impressive,

 

[punthra]

I actually felt a bit revitalized in the gym yesterday....going out for drinks on friday allowed me to really cut loose for the first time in well over a month. I'm ready to rock the weights full bore from here on out.

 

[A_I_Sports_Nutrition]

I actually felt a bit revitalized in the gym yesterday....going out for drinks on friday allowed me to really cut loose for the first time in well over a month. I'm ready to rock the weights full bore from here on out.

There is no doubt in my mind you will tear it up.

 

[MrKleen73]

I had to lower the low end of my rep range to 13, I just crave smashing some weights. Me thinks I may become a big guy like you some day.

 

[A_I_Sports_Nutrition]

I had to lower the low end of my rep range to 13, I just crave smashing some weights. Me thinks I may become a big guy like you some day.

5' 8" and 200lbs is pretty impressive. You are ripped bro.

 

[punthra]

yeah, 5'8 200lbs is a big boy. i have to have more weight just to fit my frame.


I had a really bizarre and fustrating workout today as my 2nd exercise went better than my first exercise.


Chest / Biceps

Flat Barbell Presses 135x10 / 185x10 / 235x10 / 285x8 / 335x4 / 335x2 (fell flat on my face with the heavy reps which was very fustrating, especially with how last week went)

Incline Dumbbell Presses 80x10 / 100x10 / 120x8 ( Did absolutely awesome on this exercise today, which made up for the flat bench)

Body Weight Dips x10 / x10 / x10 / static hold in the bottom position for as long as possible!!!!!! (only did one set of this at the very end)

Standing Cable Flyes 60x10 / 75x10 / 90x8 / 45x12

Hammer Curls 50x5 / 60x5 / 70x5 w/ dropset 35x10 w/ dropset 20x10 w/ dropset 10x10
(absolutely skin bursting pump from this.....Loved It!!!)

Hammer Strength Preacher Curls 70x10 / 85x10 / 100x7

Notes:
- pissed about how the flat bench went but it's one those exercises that has always fustrated me because of my fluctuating strength on it
- biceps workout today was incredible for the painful pump

 

[A_I_Sports_Nutrition]

yeah, 5'8 200lbs is a big boy. i have to have more weight just to fit my frame.


I had a really bizarre and fustrating workout today as my 2nd exercise went better than my first exercise.


Chest / Biceps

Flat Barbell Presses 135x10 / 185x10 / 235x10 / 285x8 / 335x4 / 335x2 (fell flat on my face with the heavy reps which was very fustrating, especially with how last week went)

Incline Dumbbell Presses 80x10 / 100x10 / 120x8 ( Did absolutely awesome on this exercise today, which made up for the flat bench)

Body Weight Dips x10 / x10 / x10 / static hold in the bottom position for as long as possible!!!!!! (only did one set of this at the very end)

Standing Cable Flyes 60x10 / 75x10 / 90x8 / 45x12

Hammer Curls 50x5 / 60x5 / 70x5 w/ dropset 35x10 w/ dropset 20x10 w/ dropset 10x10
(absolutely skin bursting pump from this.....Loved It!!!)

Hammer Strength Preacher Curls 70x10 / 85x10 / 100x7

Notes:
- pissed about how the flat bench went but it's one those exercises that has always fustrated me because of my fluctuating strength on it
- biceps workout today was incredible for the painful pump

Damn bro I would give my left nut to push 335lbs for 1/2 of a rep LOL.

 

[MrKleen73]

Bro weighing 240 or not when you can rep 315 then you are ridiculously ahead of the pack. Add to that you hit reps with 335, may not be what you did last time but it is fugging phenominal regardless.

 

[punthra]

Shoulders / Triceps

BB Military Presses 135x12 / 185x10 / 235x8 (should have gone heavier but i backed off as this was the first time there was no ache in my shoulder) / 135x15

Rear Lateral Machine sup/ with 10lb DB Rear Laterals (set 1) 145x15 & 12 reps
(set 2) 155x15 & 12 reps (set 3) 165x12 & 10 reps

Upright Rows 110x10 / 145x10 / 185x7 dropset/ 90x7

Cable Laterals 20x10 / 30x10 / 40x9 dropset 15x12

Reverse Pressdowns sup/ One Arm DB Extensions (set 1) 145x10 & 30x10 (set 2) 160x10 & 35x10 (set 3) 175x10 & 25x12

Notes:
- military presses went absolutely awesome
- definitely motivated today, as last night i was told i wouldn't stand a chance on stage with guys that are on cycle while on stage (bull****!!!!!)
- worked out with my boss today and really enjoyed the intensity he brings to his training
- going absolutely hammer legs tomorrow and then take the weekend off to enjoy some relaxation with my wife

 

[A_I_Sports_Nutrition]

Shoulders / Triceps

BB Military Presses 135x12 / 185x10 / 235x8 (should have gone heavier but i backed off as this was the first time there was no ache in my shoulder) / 135x15

Rear Lateral Machine sup/ with 10lb DB Rear Laterals (set 1) 145x15 & 12 reps
(set 2) 155x15 & 12 reps (set 3) 165x12 & 10 reps

Upright Rows 110x10 / 145x10 / 185x7 dropset/ 90x7

Cable Laterals 20x10 / 30x10 / 40x9 dropset 15x12

Reverse Pressdowns sup/ One Arm DB Extensions (set 1) 145x10 & 30x10 (set 2) 160x10 & 35x10 (set 3) 175x10 & 25x12

Notes:
- military presses went absolutely awesome
- definitely motivated today, as last night i was told i wouldn't stand a chance on stage with guys that are on cycle while on stage (bull****!!!!!)
- worked out with my boss today and really enjoyed the intensity he brings to his training
- going absolutely hammer legs tomorrow and then take the weekend off to enjoy some relaxation with my wife

Damn bro great numbers!!!

 

[punthra]

Just wanted to update that i'm taking this week off to heal and get back to normal. Joints have been achey, sleeping patterns are messed up, and i don't seem to be recovering as fast as normal, which points to possible overtraining. I'm going to return to the gym next week with only high reps until the New Year, and then a bulk will begin for January and February. I plan to start my diet at the beginning of march depending on confirmation of contest date. I'll be on AM all week but won't be posting much in here.

 

[GMG760]

Who the hell told you you wouldn't stand a chance natty against juiced up guys?

Dude, from the looks of things, I bet most people assume you are on steroids anyway. Don't take that as a backhanded compliment because it isn't. You are just f*cking swoll as hell for not being juiced to the gills. You're gonna kick some serious ass in that contest bro, mark my words.

 

[A_I_Sports_Nutrition]

Who the hell told you you wouldn't stand a chance natty against juiced up guys?

Dude, from the looks of things, I bet most people assume you are on steroids anyway. Don't take that as a backhanded compliment because it isn't. You are just f*cking swoll as hell for not being juiced to the gills. You're gonna kick some serious ass in that contest bro, mark my words.

I agree he is a beast natty. Hope the joints feel better and you can hit it next week.

 

[DreamWeaver]

Of course juiced guys have an advantage, but there are also a lot of those guys who are not as in touch with their training the way some natural guys are. Some are of course and that's where it gets tough to beat them. All you can do is run your prep as perfectly as you can, work harder and more importantly smarter, the guys who juice who a) don't have your genetics or b) started using before the really got to know their body will fall to a guy who is totally dedicated with great genetics. Stay big and get hyper lean and let the chips fall where they may.

 

[ConcreteConny]

Great support in here! And I agree with the previous posts, seriously!
Hope your joints heal up fast man! Get that rest & recover

//CC

 

[punthra]

Thanks everyone! I've decided to just use comments such as, " you need juice to win", as motivation because i love silencing people who say i can't do something.