2019....Time to conquer my demons

[Punny]

So it's been over decade since I've been on this website consistently as my life and choices have pulled me away from this great forum. I used to be on this website as Punthra back in the day. Stats have changed as I'm 38 years old now and while I have been training I've been my own problem in the gym due to my love of partying...this year that changes as I've had to watch some very sad things happen with old friends. Anyways enough of that crap for now. Stats as follows...


Age: 38
Weight: 222 as of today
Years training: 15+
The following is a few pics of the weights I use and pics of my training plan, plus the supplements that will be arriving soon.

View attachment 177364

 

[Punny]

Missed the last page somehow

 

[Punny]

The plan is a bulk but not dirt like in years past as my metabolism is nowhere near what it was

 

[Punny]

Scratch the gym return for today...will start tomorrow as I still don't feel I've completely beat this bug I've had.

 

[Punny]

And I'm back at home early from work due to still running a fever...smh. First gym time of the new year appears to be sunday

 

[Punny]

Well first workout of 2019 done.....supps are still not here yet so I used my labrada supercharged and pharmafreak pump freak.

Upper body A

Pendlay Rows 135x5 / 185x5 / 235x5
High Stack HS Rows 60x10 / 80x8 / 100x6
Prone Wide Grip PD 170x10 / 200x8
Flat Dumbbell Presses 60x5 / 80x5 / 100x5
Incline HS Presses 180x10 / 270x8
DB Military Presses 50x10 / 60x8 / 70x6
HS Tricep Dips 90x10 / 140x10 / 190x10
DB Preacher 25x10 / 30x8 / 35x6
Notes:
- Didn't really push it on anything as most of December was a wash
- can go up on most exercises but will take my time
- pump was great with that combo I used

 

[Punny]

Supps should be here around friday. Just used Supercharged alone as I'm not huge fan of savage pumps for legs when going heavier, volume days yes please.

Legs A

Front Squats 185x5 / 215x5 / 245x5
Hack Squats 180x10 / 270x10
Good Mornings 95x8 / 135x8 / 175x8
Isolated One Leg Ham Curls
35x10 / 45x8
Standing Calf Raises 190x10 / 230x8 / 270x6
Seated Calf 90x10 / 135x10


Notes:
- no problem going up but core strength sucks (will be back to normal soon)
- will do 30 minutes on the treadmill tomorrow unless it works up and I can walk

 

[Punny]

30 minutes cardio completed on the treadmill, too bloody cold to walk outside?

 

[Punny]

So this was a great workout! Used my Labrada Supercharged and 200mg of caffeine.

Upper Body B

Pendlay Rows (65% of A max) 155x3 / 155x3 / 155x3 / 155x3 / 155x3 / 155x3
Flat Dumbbell Presses (65% of A max) 65x3 / 65x3 / 65x3 / 65x3 /65x3 / 65x3
Dumbbell Rows 70x12 / 90x10 / 110x8
Flat HS Presses 90x12 / 180x10 / 270x8
Dumbbell Pullovers 50x20 / 60x18 / 70x15 (Freakin tough)
Cable Laterals 10x20 / 20x18 / 30x15
Ball Pressdowns 20x20 / 30x15 / 40x12
Hammer Curls 25x20 / 25x15 / 25x12 (went light, just coming back for a tennis elbow injury)

Bonus cardio....shovelling snow

 

[Punny]

The shovelling is a great workout but I don't ski anymore so it's just a pain the ass now.

 

[Punny]

Legs went great today! Finally was able to do deadlifts as the elbow injury is doing great. Still took it easy as it's just finally on the mend.


Legs B

Front Squats 165x3 / 165x3 / 165x3 / 165x3 / 165x3 / 165x3

Deadlifts 135x8 / 225x8 / 315x8 (easy peasy but backed off)

One Leg HS Presses 90x15 / 135x15 / 180x15

HS Adductor Machine 45x10 / 90x10 / 138x8

HS Abductor Machine 45x10 / 90x10 135x8

Seated Hamstring Curls 105x20 / 120x20 / 135x15

One Leg Seated Calfs 45x15 / 55x15

Standing Calf Raises 110x20 / 110x20 / 90x20

NOTES:
- First time in a long time that I did adductor / abductor work. Neglected it for a long time so it's time to correct that
- no lifting tomorrow but will likely try to get at least a 30 minute walk in
- really excited to see the results from this program

 

[Punny]

Supps didn't show up....hopefully next week. The canadian postal service is a bit of a joke these days. Doing upper body A again today. Probably around 12 so I can watch the Colts game

 

[Punny]

Great workout again!

Upper Body A

Pendlay Rows 145x5 / 195x5 / 245x5

Flat Dumbbell Presses 70x5 / 90x5 / 110x5 (strength was awesome!)

High Stack HS Rows 75x10 / 95x8 / 115x6

Prone Grip WG Pulldowns 175x10 / 205x8

Incline HS Presses 200x10 / 290x8

Dumbbell Military Presses 55x10 / 65x8 / 75x6

HS Tricep Dips 140x10 / 190x10 / 240x8

Dumbbell Preacher Curls 25x10 / 30x8 / 35x6

 

[Rocket3015]

Sorry, but the first thing that caught my eye was home nice your had writing is. Looks like you are a pretty strong dude!

 

[Punny]

Lol, thanks. Strength is not bad right now but a far cry from what it used to be. Welcome!

 

[Punny]

Hitting an all you can eat brunch and then legs.....calorie surplus I think so!

 

[Rocket3015]

I gain ten pounds typing All You Can Eat !

 

[Punny]

Didn't check the scale but felt good. Core strength is screwing me at moment on front squats but will come up quick I'm sure.

LEGS A

Front Squats 155x5 / 205x5 / 255x5

Hack Squats 230x10 / 320x10

Good Mornings 115x8 / 155x8 / 195x8

One Leg Ham HS Curls 40x8 / 50x8

Standing Calf Raises 200x8 / 240x8 / 280x8

Seated Calf Raises 100x10 / 145x10

Notes:
-added weighted rope crunches as core is the weak point of my front squat. Will try to keep up maintenance on my core.
-getting anxious for my supps to show up
- will likely add lgd4033 and mk677 in the next month for a 3 month run. Will have me ready and rolling for summer

 

[Punny]

Whoop whoop may have my supps tomorrow

 

[Rocket3015]

Whoop whoop may have my supps tomorrow

It's like Christmas !!

 

[Punny]

Yup....training has been going well but this will definitely kick it up a notch. Day off today

 

[Punny]

Supps are picked up tomorrow.
Will take a pic of everything and then give a quick rundown on how I will be using it.

UPPER BODY B

Pendlay Rows 160x3 / 160x3 / 160x3 / 160x3 / 160x3 / 160x3

Flat Dumbbell Presses 70x3 / 70x3/ 70x3 / 70x3 / 70x3 / 70x3

Dumbbell Rows 70x12 / 90x12 / 110x10 (will redo this, struggled a bit on the last set)

Flat HS Presses 110x12 / 200x10 / 290x5 (Fail...oh well)

Dumbbell Pullovers 65x15 / 70x15 / 75x15

Cable Laterals 15x20 / 25x15 / 35x12

Ball Pressdowns 25x20 / 35x15 / 45x12

Dumbbell Hammer Curls 25x20 / 30x15 / 35x12

Notes:
- a few stumbles with the workout but just getting back in rhythm so it is to be expected

 

[Punny]

Whoop whoop! Wife's surprise supps showed up for me! Not a a huge fan of natural testboosters as I find they don't really work that well! But I'm pumped about everything else, some of it was dirt cheap otherwise she wouldn't have bought it..


Used the last of my Labrada Supercharged with 250mg of caffeine. Then used some of the Carbion mixed with the Eliteamine BCAA's. Will be using this for all my B workouts as they're alot longer with more volume.

LEGS B

Front Squats 170x3 / 170x3 / 170x3 / 170x3 / 170x3 / 170x3

Deadlifts 155x8 / 245x8 / 335x8

One Leg HS Presses 115x15 / 160x15 / 205x15

Adductor HS Machine 55x10 / 100x10 / 145x10

Abductor HS Machine 55x10 / 100x10/ 145x1

Seated Hamstring Curls 110x20 / 135x20 / 150x15

Seated One Leg Calf Raises 55x15 / 65x15

Standing Calf Raises 135x20 / 120x20 / 105x15

Notes:
- will start using Lights Out tonight as sleep is usually **** for me
- everything else will begin tomorrow, will probably swap between the preworkouts as I like the change as most formulas are different
- we'll call this the prequel to my Sarm stack
- day off tomorrow with a long walk being done for cardio

 

[Punny]

Sorry here's the pic

 

[Punny]

Sorry about the double pic post...it looked like it wasn't going to load

 

[Punny]

Workout went great! No legs today as I won't have time due work.

UPPER BODY A

Flat Dumbbell Presses 80x5 / 100x5 / 120x5

Pendlay Rows 155x5 / 200x5 / 255x5

High Stack HS Rows 80x10 / 100x8 / 120x6

Prone Grip WG Pulldowns 180x10 / 210x10

Incline HS Presses 220x10 / 310x8

HS Tricep Dips 160x10 / 210x10 / 260x8

DB Preacher Curls 30x10 / 35x8 / 40x6

Notes:
- skipped military presses as I was running out of time
- strength has been coming up quick
- sleep has been amazing since starting Lights Out

 

[Punny]

Will be in for legs tomorrow

 

[Punny]

No update for yesterday, worked all day. Legs today....

 

[Rocket3015]

Love Me Some Legs !!

 

[Punny]

Today's workout went AMAZING! Solid jumps on everything!

 

[Punny]

LEGS A

Front Squats 185x5 / 235x5 / 285x5

HS Hack Squats 250x10 / 340x8

Good Mornings 135x8 / 175x8 / 215x6

Lying One Leg HS Hamstring Curls 45x8 / 55x6 (I'm going to be swapping this exercise out as it just isn't working for me)

Standing Calf Raises 210x8 / 250x8 / 290x8

Seated Calf Raises 110x10 / 155x10

Going back to Workout A tomorrow as I already had the two days off so upper body is ready to roll

 

[Punny]

Legs are tight today....yesterday's workout was definitely a success!

 

[Punny]

UPPER BODY B

Pendlay Rows 170x3 / 170x3/ 170x3 / 170x3/ 170x3 / 170x3

Flat Dumbbell Presses 80x3 / 80x3 / 80x3/ 80x3/ 80x3 / 80x3

Dumbbell Rows 70x12/ 90x12/ 110x10 ( went better this week, will go for 12 next time)

Flat HS Presses 110x12 / 200x10 / 250x8 (Had to go to a more reasonable weight)

Dumbbell Pullovers 70x15 / 75x15 / 80x15

Reverse Pressdowns 10x20 / 20x15 / 30x12 (gym was crowded so I had to adjust)

Hammer Curls 30x20 / 35x15 / 40x12

Seated Lateral Machine 40x20 / 60x15 / 80x12

Notes:
- the gym was packed today so adjustments had to be made
- got a amazing pump mixing my Razor8 with my creatine nitrate before my workout
- weight is up to 229 in the morning just by getting my nutrition in check

 

[Punny]

LEGS B

Front Squats 185x3 / 185x3 / 185x3 / 185x3 / 185x3 / 185x3

Deadlifts 175x8 / 265x8 / 355x8
(Easy peasy, bring chalk next time)

One Leg HS Presses 125x15 / 170x15 / 215x15

Abductor HS machine 140x10 / 140x10 / 140x10

Adductor HS machine 140x10 / 140x10 / 140x10

One Leg Standing HS Curls 45x15 / 55x15 / 35x15 (busy again so I adjusted)

Standing Calf Raises 150x20 / 130x20 / 110x15

One Leg Seated Calf Raises 60x15 / 70x15

NOTES:
- workouts keep getting better and better
- sleep has been great lately, alot deeper than normal
- recovery has been great too

Anyone have any thoughts about my LGD 4033 / MK677 cycle plans for a bulk? Was thinking of 10mg for the LGD and 30mg for mk677. If anyone has any other suggestions please speak up....

 

[Punny]

Be it better combos or dosing!

 

[Punny]

UPPER BODY A

Pendlay Rows 165x5 / 215x5 / 265x5

Flat Dumbbell Presses 80x5 / 100x5 / 120x5 ( will go 100, 110, 120 next time but will move to 130's if it goes well)

High One Arm HS Rows 85x10 / 105x8 / 125x6

Prone Grip WG Pulldowns 185x10 / 215x8

Incline HS Presses 230x10 / 320x8

Front DB Raises 25x10 / 30x8 / 35x6

DB Preacher Curls 30x10 / 35x10 / 40x8 (will go up)

One Arm DB Skullcrushers 20x10 / 30x10 / 40x8

Notes:
- had to modify again but it was another great workout
- a buddy of mine is joining me for legs tomorrow, won't lie that I'll probably try to destroy him. I can get a tad competitive

 

[Segansational]

Sorry here's the picView attachment 178170

Nice surprise from the wife.

Subbed for support.

 

[Punny]

Ya I couldn't complain at all! Welcome!

 

[Punny]

Brunch smorg for my cheat this week and then time to crush legs

 

[Punny]

Crushed legs, will update later with my UPPER BODY B. Got busy yesterday....

 

[Punny]

LEGS A

Front Squats 205x5 / 255x5 / 305x4 (core was the weakness)

Hack Squats 270x10 / 360x8

Good Mornings 135x8 / 175x8 / 215x8

Seated Hamstring Curls 150x8 / 180x8

One Leg Extensions 50x10 / 60x10 / 70x10

Seated Calf Raises 120x10 / 165x10

Standing Calf Raises 220x8 / 260x8 / 300x8





UPPER BODY B

Pendlay Rows 175x3 / 175x3 / 175x3 / 175x3 / 175x3 / 175x3

Flat Dumbbell Presses 85x3 / 85x3 / 85x3 / 85x3 / 85x3 /85x3

Dumbbell Rows 80x12 / 100x12 120x10 (definitely repeating)

Decline Iso HS Presses 110x12 / 200x12 / 290x10 ( first time using, nice chest pump)

Dumbbell Pullovers 75x15 / 80x15 / 85x15

Seated Lateral Machine 60x20 / 80x15 / 100x12

Reverse One Arm Pressdowns 10x20 / 20x15 / 30x12

Dumbbell Hammer Curls 30x20 / 35x15 / 40x12

NOTES:
- killer workouts and I'm really starting to feel like I'm getting in a rhythm
- need to start spending time on my core if I want my squats to continue to climb
- day off tomorrow but may do a bit of cardio
- sleep continues to be amazing, which impresses me as it had been problem for a bit

 

[Rocket3015]

Strong Front Squats !!

 

[Punny]

Aiming to finally hit 405 this year...385 has always been my best

 

[Punny]

LEGS B

Front Squats 200x3 / 200x3 / 200x3 / 200x3 / 200x3 / 200x3

Deadlifts 185x8 / 275x8 / 365x8 (easy, need chalk)

One Leg HS Presses 135x15 / 180x15 / 225x15

One Leg Ham HS Curls 50x15 / 60x15 / 40x15

Adductor HS Machine 160x10 / 160x10 / 160x10

Abductor HS Machine 160x10 / 160x10 / 160x10

Standing Calf Raises 155x20 / 135x20 / 115x20

One Leg Seated Calf Raises 65x15 / 75x12

NOTES:
- training was great today, but honestly I haven't had a bad workout lately
- stamina has been great in the gym
- skipped cardio yesterday as just needed a full recharge
- I'm going to run this program for a full 8 weeks then will transition to something else.

 

[Punny]

Yesterday's UPPER BODY A

Pendlay Rows 175x5 / 225x5 / 275x5

Flat Dumbbell Presses 100x5 / 110x5 / 120x5

High One Arm HS Rows 90x10 / 110x8 / 130x5 (fail....f**k!)

Prone Grip WG Pulldowns 190x10 / 220x8

Incline HS Presses 270x10 / 360x8

Dumbbell Military Presses 55x10 / 65x8 / 75x6

HS Tricep Dip Machine 180x10 / 230x8 / 280x6

Dumbbell Preacher Curls 30x10 / 35x10 / 40x7

NOTES:
- some jackass broke one of the 130's, so that is the end flat db presses for the time being. Will switch to incline barbell presses next time.
- amazing pump yesterday....perhaps the extra carbs
- got booked in for the 40oz steak night on February 22nd...should be good times!

 

[Punny]

Well had a great legs workout yesterday but had to do a slot longer warmup due -30 weather.

LEGS A

Front Squats 215x5 / 265x5 / 315x5

Hack Squats 290x10 / 380x8

Good Mornings 135x8 / 175x8 / 215x8

One Leg Extensions 60x10 / 70x10 / 80x10

Seated Hamstring Curls 165x8 / 195x8

Seated Calf Raises 125x10 / 170x10

Standing Calf Raises 230x8 / 270x8 / 310x8

Will be doing Upper Body B later today

 

[Punny]

Today's UPPER BODY B....

Pendlay Rows 180x3 / 180x3 / 180x3 / 180x3 / 180x3 / 180x3

Flat Dumbbell Presses 80x3 / 80x3 / 80x3 / 80x3 / 80x3 / 80x3

High One Arm Prone Grip HS Rows 45x15 / 70x15 / 95x12

Decline HS Iso Presses 110x12 / 200x12 / 290x12

Dumbbell Pullovers 80x15 / 85x15 / 90x12

Seated Lateral Machine 70x20 / 90x15 / 110x12

Ball Pressdowns 15x20 / 35x15 / 55x12

Reverse Grip Cable Curls 10x20 / 20x15 / 30x12

NOTES:
- Had to modify the workout due to my lower back being slightly tweaked
- killer pump today (scoop of kill it and one scoop Razor8)
- day off tomorrow and really needing it

 

[Rocket3015]

I am jealous of those Front Squats...Nice Numbers !!

 

[Punny]

Thanks man! It's slowly coming along....

 

[Punny]

Will have to take today off....dealing with ear problems