PUNJABIMUNDE TAKES ON THE WHOLE PURUS LINE UP!!!!

[breezy11]

Good to see you're still on track with your goals buddy. Nice job holding on to your size while dropping some fat. I continue to be impressed with how you're still adding strength through all of this...you're a beast brother!

 

[punjabimunde]

Whats your HIIT set up like?

First 5mins walking at 3.5 speed and incline all the way which is 15.0...
And then next 20mins HIIT cardio...1min running max speed at 10.0 with incline 2.5 and 1min walking at speed of 3.5 with incline 2.5...
And then last 5mins I do the same as first 5mins

 

[punjabimunde]

Good to see you're still on track with your goals buddy. Nice job holding on to your size while dropping some fat. I continue to be impressed with how you're still adding strength through all of this...you're a beast brother!

Thanks breezy bro!!! Yea bro strength is still there on some and some went up...strength is not the issue for me...just wanna drop bf% really low and then I'm gonna start bulking while staying cut...it's gonna be hard but not impossible...

 

[Celorza]

First 5mins walking at 3.5 speed and incline all the way which is 15.0...
And then next 20mins HIIT cardio...1min running max speed at 10.0 with incline 2.5 and 1min walking at speed of 3.5 with incline 2.5...
And then last 5mins I do the same as first 5mins

You are crazy beast...10 mph WITH incline damn...I gotta learn to train my VO2 max and mindset for that!! What I used to do as HIIT was something like:

Stairmaster:
10 mins at level 10
20 mins in intervals of: 60 secs at 16 and 120 secs at 8...But it didn't really punish me enough to be called HIIT after a while but I did not work on improving it...
10 mins at 8-10 to cool off haha

Then Coop came along and told me: "If you are not putting everything in it until the point of almost passing out or puking in that burst of high intensity...then its not REAL hiit" haha and so I started switching it up...I can't even do intervals for higher then 30/60s!! Brother , your passionate drive in HIIT has now inspired me to try even harder! You should seriously be a REP or Trainer with all this intensity and consistency you put into your workouts! You inspire people a lot bro!! Keep it up big man, no wonder those abs are right around the corner for you!

 

[Spaniard]

I worked really hard past year and half and came long way...this I was 210lbs of fat guy about year and half ago...

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=60890"/>

Current weight 168lbs....

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=60892"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=60891"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=60893"/>

You look like a brand new man! Right on brother!

 

[punjabimunde]

You look like a brand new man! Right on brother!

Thanks brother!!! Yea I look totally different...feels great bro

 

[punjabimunde]

You are crazy beast...10 mph WITH incline damn...I gotta learn to train my VO2 max and mindset for that!! What I used to do as HIIT was something like:

Stairmaster:
10 mins at level 10
20 mins in intervals of: 60 secs at 16 and 120 secs at 8...But it didn't really punish me enough to be called HIIT after a while but I did not work on improving it...
10 mins at 8-10 to cool off haha

Then Coop came along and told me: "If you are not putting everything in it until the point of almost passing out or puking in that burst of high intensity...then its not REAL hiit" haha and so I started switching it up...I can't even do intervals for higher then 30/60s!! Brother , your passionate drive in HIIT has now inspired me to try even harder! You should seriously be a REP or Trainer with all this intensity and consistency you put into your workouts! You inspire people a lot bro!! Keep it up big man, no wonder those abs are right around the corner for you!

Yea bro its hard running that fast but it just I tell my mind to do it and my legs start running and don't wanna stop...I do this kind of cardio 5days a week...they say to lose fat 3days is best to do HIIT cardio...but I'm very impatient man lol....I wanna reach my goals fast

 

[Spaniard]

Thanks brother!!! Yea I look totally different...feels great bro

You can see it a lot in your face as well : ) f yea dude!

 

[Roniboney]

Thanks brother!!! Yea I'm losing weight like crazy...I nvr lose weight this fast...I think it's all coz HIIT cardio...nvr knew HIIT cardio can be so effective otherwise I would do this long time ago...I just started doing this couple months ago and wow it works bro...and yea 315 squats felt really light...hope I keep getting strong like this...really loving it how my body is leaning out...

dude it's the same with me.I've been drinking more water and doing lots of HIIT.10 mins with 4 mins total of intervals(2 mins at a time) 5 times a week and the fat has been dropping off me.For instance today I'm 190lbs 14% bodyfat and yesterday I was 192lbs at about 14.5%.HIIT is absolutely shredding me out and I'm glad you respond well to it.

Awesome leg workout Punj.Gotta love high rep squatting.Best feeling there is.It's impressive how you must have conditioned yourself for that degree of volume.

Btw on your hip litfs try doing it one legged with a plate on your hips.It's really effective at activating the glutes.In fact I have a big long circuit including hip lifts that I go through before training legs that really warms them up.Lateral step ups and Hip-lifts are probably the best movements for activating your legs prior to warm-up sets.

 

[LiveToLift]

You look like a brand new man! Right on brother!

This! A great compliment from a hell of a dude! ;-)

 

[Spaniard]

This! A great compliment from a hell of a dude! ;-)

You : )

 

[punjabimunde]

Thanks for the compliments guys!!! Really I worked too hard to lose all that and convert into muscles....I used to go to gym 2x a day just run my azz off...I still remember and today I feel really proud...

 

[LiveToLift]

Thanks for the compliments guys!!! Really I worked too hard to lose all that and convert into muscles....I used to go to gym 2x a day just run my azz off...I still remember and today I feel really proud...

You should be very proud man! You've put in the hard work now reap the benefits!

 

[punjabimunde]

LTL I was a fat zero that time bro lol...now I'm a hero like you

 

[LiveToLift]

LTL I was a fat zero that time bro lol...now I'm a hero like you

Yes you are pimp!

 

[punjabimunde]

Yes you are pimp!

You too brother...soon we gonna be pimp king lol...

Where's airborne?? Haven't talk to that pimp for awhile

 

[Airborne42]

You too brother...soon we gonna be pimp king lol...

Where's airborne?? Haven't talk to that pimp for awhile

I'm here brother!!! What's GOOOOD!!!

 

[punjabimunde]

I'm here brother!!! What's GOOOOD!!!

We need some pimp lesson from you lol...plus tomorrow I'm gonna watch the new movie call "Magic Mike" that movie looks really pimping lol

 

[Airborne42]

We need some pimp lesson from you lol...plus tomorrow I'm gonna watch the new movie call "Magic Mike" that movie looks really pimping lol

LMAO some pimp lesson huh?

 

[Spaniard]

LTL clear inbox

 

[LiveToLift]

LTL clear inbox

Done

 

[punjabimunde]

LMAO some pimp lesson huh?

Lol yea pimp lessons from pimp teacher lol

 

[Airborne42]

Lol yea pimp lessons from pimp teacher lol

Oh pimp 101

Don't give a ****... Put it in her butt

 

[Airborne42]

And charge extra

 

[LiveToLift]

Oh pimp 101

Don't give a ****... Put it in her butt

Definitely down for the cause my brotha! ;-)

 

[Airborne42]

Definitely down for the cause my brotha! ;-)

Haha that's what's up

 

[punjabimunde]

DAY 20 ARMS

Ok guys again awesome workout...I can nvr get tired of gym...I think that's my second home lol...I love working out and if I have the energy I would go to gym everyday lol...but work get me a bit tired but I still go 5days a week and work my azz off...did arms today and it was amazing...the pumps, strength and the energy was great...can't tell you guys how lean I'm looking...today's weight is 166lbs...and there's a sad news...I'm out of MM...today I had my last serving ...it was great working out with MM...I will posture final reviews at the end...today diet was again super clean...I think dosing 4caps of FS really helping my cravings...energy is great from FS...Dpol again gave me solid pumps today...everything looking great guys...tomorrow I'm off work and gym...it's my date day lol...I spend all day with my girl...I need to take another day off from work coz my girl always complain one day is not enough lol...but I can help it either coz it's family business and I gotta help my family as well...well here's my workout detail...enjoy guys

Ez bar curl
95x15 (full curl)
95x15 (below chest curl)
95x15 (above chest curl)
95x12 (full curl)
95x12 (below chest curl)
95x12 (above chest curl)

Ez bar lying triceps ext.
95x15
75x20
75x12

Ez bar skullcrusher
95x12
75x20
75x18

Ez bar close grip triceps press
95x15
95x15
95x15

Standing dumbbell curls
45x10
45x8
40x10

Standing hammer curl
45x10
45x10
40x10

Cable triceps pushdown with V-bar
150x20
180x15
200x12

Wide grip cable curl
120x15
130x15
150x12

Preacher curl machine
100x10
90x10
90x8

Leg raise
25reps
22reps
20reps

Crunches
Total did 300reps

Also ran 2.85miles in 30mims while burning 435cals...overall did great and looking lean as FACK!!!! Lol

 

[CaptHowdy5150]

You are a beast! Doing the variation of 21s with 95lbs and 15/12 reps, that's amazing. Good on ya bro!

 

[punjabimunde]

This is my current weight...and I was wearing my gym clothes and shoes so I now I weight less than that

 

[punjabimunde]

Update pics!!!

 

[DJBeanPole]

You are a beast! Doing the variation of 21s with 95lbs and 15/12 reps, that's amazing. Good on ya bro!

Those types of sets are fuggin brutal!!!

A long time ago my brother showed me something he used to do with his college baseball team called the Super 7s. At the time we just used the standard barbell (45lbs) and we did curls. We'd stand facing each other and hand off the barbell after each set.

Set 1: 1x full rep
Set 2: 2x full rep
Set 3: 3x full rep
Set 4: 4x full rep
Set 5: 5x full rep
Set 6: 6x full rep
Set 7: 7x full rep
Set 8: 6x full rep
Set 9: 5x full rep
Set 10: 4x full rep
Set 11: 3x full rep
Set 12: 2x full rep
Set 13: 1x full rep
Set 14: 7x half rep bottom to middle
Set 15: 7x half rep top to middle
Set 16: 7x full rep full motion

Talk about a ****ing burner workout. You move as fast as you can. Straight kills. I think at the end you end up doing like 77 reps or something like that. Maybe 70. Can't remember but god damn it sucked lol. You arms were so pumped you could get a woman off just using the peak of your bicep

Great work PJ. I'm so looking forward to my shoulder workout tomorrow. I'll keep your sets in mind for my motivation. I'm looking to break some plateaus!!!

DJ

 

[DJBeanPole]

Update pics!!!



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Strong work son!!!

 

[Spaniard]

Looking good brotha man! Keep it up! Sky is the limit!

 

[CaptHowdy5150]

Those types of sets are fuggin brutal!!!

A long time ago my brother showed me something he used to do with his college baseball team called the Super 7s. At the time we just used the standard barbell (45lbs) and we did curls. We'd stand facing each other and hand off the barbell after each set.

Set 1: 1x full rep
Set 2: 2x full rep
Set 3: 3x full rep
Set 4: 4x full rep
Set 5: 5x full rep
Set 6: 6x full rep
Set 7: 7x full rep
Set 8: 6x full rep
Set 9: 5x full rep
Set 10: 4x full rep
Set 11: 3x full rep
Set 12: 2x full rep
Set 13: 1x full rep
Set 14: 7x half rep bottom to middle
Set 15: 7x half rep top to middle
Set 16: 7x full rep full motion

Talk about a ****ing burner workout. You move as fast as you can. Straight kills. I think at the end you end up doing like 77 reps or something like that. Maybe 70. Can't remember but god damn it sucked lol. You arms were so pumped you could get a woman off just using the peak of your bicep

Great work PJ. I'm so looking forward to my shoulder workout tomorrow. I'll keep your sets in mind for my motivation. I'm looking to break some plateaus!!!

DJ

That looks intense! Back when I worked out with a buddy, we ended our bicep workout by doing 21s and then doing blowouts. Loading 5 10lb weights on each side of the curl bar and doing 10 reps. As soon as you finish the reps, the other guy takes a weight from each side until you're down to just the curl bar on the last set and that bar feels like it weighs 200lbs by that point..Brutal.

 

[punjabimunde]

Strong work son!!!

Lol thanks DJ!!! Yea I love doing my arms...lots of sets and volume...always workout like that...that's why I have those guns lol

 

[punjabimunde]

Looking good brotha man! Keep it up! Sky is the limit!

Thanks brother!!! Last week I lack a bit on diet otherwise I would look more leaner...oh well soon I will get where I want

 

[punjabimunde]

You are a beast! Doing the variation of 21s with 95lbs and 15/12 reps, that's amazing. Good on ya bro!

Thanks CA!!! Last week I did 105...today wanted to take it bit easy lol

 

[Spaniard]

Thanks brother!!! Last week I lack a bit on diet otherwise I would look more leaner...oh well soon I will get where I want

Ever look into lean gains?! It works bro. I'm going to run that after pct of my upcoming bold cycle : )

 

[punjabimunde]

Ever look into lean gains?! It works bro. I'm going to run that after pct of my upcoming bold cycle : )

No I haven't...heard lot about it...have to look into it coz I'm all into leaning out...not trying to get huge or anything...wanna get ripped!!!

 

[Spaniard]

No I haven't...heard lot about it...have to look into it coz I'm all into leaning out...not trying to get huge or anything...wanna get ripped!!!

Bro... Its time.

 

[DJBeanPole]

Lol thanks DJ!!! Yea I love doing my arms...lots of sets and volume...always workout like that...that's why I have those guns lol

What guns dude? All I see are ****ing NUCLEAR MISSILES.

Ever look into lean gains?! It works bro. I'm going to run that after pct of my upcoming bold cycle : )

Just started this diet. Love it.

 

[punjabimunde]

What guns dude? All I see are ****ing NUCLEAR MISSILES.

Just started this diet. Love it.

Lol...nuclear missiles...that's not a bad name actually lol

 

[breezy11]

Looks like you're getting leaner by the day buddy. Vascularity in those nuclear missiles is really starting to pop too lol. Keep at it brother!

 

[LiveToLift]

Update pics!!!

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=61016"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=61009"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=61010"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=61011"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=61012"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=61013"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=61014"/>

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=61015"/>

Holy Fock bro!!! I get out of work and bam these are up! You look incredible (all homo) ;-) for real though the abs look crazy good and those guns are ripped and shredded! Nice work! Bravo

 

[Roniboney]

Wow that's some serious progress in such a short time frame.It just goes to show that anyone can do it if they work their asses off in the kitche and the gym.

Intermittent Fasting may be good for you man if you feel hungry all the time.It allows for much bigger meals.I know once I get down to around the 2000kcal region on my cut I'm definately switch from higher meal frrequency to IF.

 

[punjabimunde]

Looks like you're getting leaner by the day buddy. Vascularity in those nuclear missiles is really starting to pop too lol. Keep at it brother!

Thanks brother!!! Giving all I got bro lol...

 

[punjabimunde]

Holy Fock bro!!! I get out of work and bam these are up! You look incredible (all homo) ;-) for real though the abs look crazy good and those guns are ripped and shredded! Nice work! Bravo

Lol thanks LTL!!! Yea looking bit leaner then last week...every week I'm improving do that's a good thing...being really strict on myself bro...well to get something you gotta sacrifice something

 

[punjabimunde]

Wow that's some serious progress in such a short time frame.It just goes to show that anyone can do it if they work their asses off in the kitche and the gym.

Intermittent Fasting may be good for you man if you feel hungry all the time.It allows for much bigger meals.I know once I get down to around the 2000kcal region on my cut I'm definately switch from higher meal frrequency to IF.

Thanks my brother!!! That is sooo true bro...abs makes in kitchen...everything depends on your diet bro...but if your focus and you kno which way you have to go then nothin gonna stop you...that's what I did...I choose my way and I'm keep moving forward and I'm so close to finishing line

 

[punjabimunde]

Bro... Its time.

Definitely gonna look into it

 

[DJBeanPole]

Definitely gonna look into it

DJ approved.