Punishment & Pain is Punishirs Gain !!

[Punishir]

My Journey now begins. Nothing but Me and the Iron. Im not new to this game but, I do have alot to learn. All I ever did was lift weigths now starts my training. I learned alot from many of you so far. My goal is to Body Build and gain strength. I won't let up. I will push and pull, turn and twist my body into a unique physique. I really don't have much to say, but plenty of work to do.

"See you when I get there".

Well I started my 5/3/1 today and I have to say my max went up since I started training again back on Oct. 21 2010 when my max was at 255 lbs.. I havent tried to max after that until today and im at 310lbs. So I guess thats muscle memory for ya. I didnt change anything with the routine besides the days. I', do it every other day instead of just 3 or just 4 days a week, actually every other day makes it 1 week 3 days and the next week 4 days, so it puts me 2 days past 4 weeks. And the % of the first 2 sets they just felt way to light.

Pre- W/O: Animal Stak 1 hr. prior.
Animal Test 1/2 hr. prior.
Animal Pump 20 mins. Prior
Creatine 10 grams prior.

Intra- W/O water and water with 2 scoops of EAA Stack.

Main Lift
Warm up: 110 x 2 x 12

225 x 5

235 x 5

255 x 7 (almost

Assist. Lifts

D.B. Incline Bench Press:

65 x 10

60 x 10

50 x 14

50 x 10 (I'm gonna stick with the 50's for more reps)

Dips:
(Body Weight)It called for wieghted dips 8-15 reps, but I wasnt set up for it)

186 x 30

186 x 17

186 x 13

186 x 10

Cable Triceps Push Downs:

60 x 15

50 x 15

40 x 15

30 x 15

Post; W/O: Animal Nitro, 1/2 hr. later muscle milk ran out of Real Gains, 10 grams of Creatine, 1 hr. later 2 pieces 4oz. of Flounder, some egg noodles and kidney beans.

Sunday- Dead Lifts.

[Punishir]

Another day at work in the gym a little crowded with the New Year’s Resolutionaries . I had to subsutute bent over rows with cable seated rows cuz there were so many people buzzing around and all the smith machines were being used and I couldn’t just hang around and wait, one being that I had to catch the bus to get there and I had to be done with in 1 hr. and 10 mins max to catch the last bus back home. Any way I did me and got it in good. Got back home and gave the family a hand with the usual things (dishes & diapers) while eating .

Pre- W/O: Animal Stak 1 hr. prior.
Animal Test 1/2 hr. prior.
Animal Pump 20 mins. Prior
Creatine 10 grams prior.

Intra- W/O water and water with 2 scoops of EAA Stack.

Main Lift (Deads)
Warm-up: 135 x 2 x 12

225 x 5

275 x 5

315 x 7

Assist. Lifts:

Wide-Grip Lat Pulldowns:

110 x 12

120 x 12

110 x 10

100 x 10

Cable Seated Rows: ( Subsituted for BB Bent over row I didn't have time to wait)

110 x 15

110 x 12

110 x 12

100 x 12

Hanging Leg Raises:

Leg Weight x 15

" " x 15

" " x 15

" " x 15

Hyper Extensions:

Upper Body Weight x 12

" " " x 12

" " " x 12

" " " x 12

Post; W/O: Animal Nitro, 1/2 hr. later muscle milk x 2 50 grams protien 20 grams carbs, 10 grams of Creatine.

Tues. Over Head Shoulder Presses:

[Punishir]

Again Crowded at the purple padded gym. I really have no choice but to go a lil earlier cuz my vehicle is down again and I have to catch the bus and of course it dont run as late as I want it to, oh well. Got to get it in anyway. I felt a lil weak when I started but quickly regained my strength and focus once I started.

Pre- W/O: Animal Stak 1 hr. prior.
Animal Test 1/2 hr. prior. Last day of test 3 wks off cycle, and no money for M-Stak right now. I should be fine though no biggie.
Animal Pump 20 mins. Prior
Creatine 10 grams prior.

Intra- W/O water and water with 2 scoops of EAA Stack.

Mian Lift: (Over Head Press.)
Warm-up: 85 x 2 x 12

125 x 5

145 x 5

165 x 8 (9 with spot)

Assit. Lifts: (wasn't really sure what to start off with so thats why most of these assit. lifts kind of jump around.)

D.B. Shoulder press:

65 x10

70 x 7

55 x 10

50 x 9 (I will stick with 50 lbs. next time around.)

B.B Up right rows:

105 x 10

85 x 10

85 x 10

85 x 12

D.B. Lateral Raise:

25 x 12

30 x 10

25 x 12

25 x 10

Standing Bicep Curls: (Cybex Machine)

150 x 10

130 x 10

120 x 12

120 x 16

B.B. Shoulder Shrugs: (routine didnt call for it but I threw it in.)

195 x 15

285 x 15


Post; W/O: Animal Nitro, 1/2 hr. later muscle milk x 2 50 grams protien 20 grams carbs, 10 grams of Creatine.

Thrus. Squats. that will complete my first week of this routine.

[Punishir]

Well I was a lil worried that something would go wrong with my right knee, but everything was fine. Just had some discomfort in my knee so I got and x-ray yesterday and ill be going back for an MRI just to make sure. I was never really strong on legs so Im really focusing on them to catch them up to the rest of my body. So this is what it looked like last nite, and be for i post my w/o I have to say I really love the 45 degree leg press.

Pre- W/O: Animal Stak 1 hr. prior.
Just ordered M-Stak should be here soon.
Animal Pump 20 mins. Prior
Creatine 10 grams prior.

Main Lift: (Squats)
Warm-up 105 x 2 10

155 x 5

195 x 5

215 x 7 (Max 265) on my way up.

Assit. Lifts:

45 degree Leg Press:

180 x 20

270 x 20

360 x 12

360 x 11

Leg Ext. (Cybex Machine)

100 x 22

100 x 17

105 x 14

105 x 13

Seated Leg Curls: (Cybex Machine)

140 x 15

140 x 12

120 x 13

100 x 25

Seated Calf Raises: (Cybex Machine)

90 x 20

130 x 17

110 x 18

110 x 14

Crunches: (Legs up)

Body Weigth x 40

BW x 20

BW x 20

BW x 20


Post; W/O: Animal Nitro, 1/2 hr. later muscle milk Light x 2 40 grams protien 20 grams carbs, 10 grams of Creatine

[Punishir]

This is my second week of my 5/3/1 and so far everything is going well I'm hyped up about this program and it is working great. My lift today on chest is stronger then last week. So I cant wait to finish this Mesocycle to see how my strength is.

Pre- W/O:
Animal Stak 1 hr. prior.
M-Stak will be here Monday along with Atomic-7 and Animal Flex
Animal Pump 20 mins. Prior
Creatine 10 grams prior.

Intra- W/O water and water with 2 scoops of EAA Stack.

Main Lift
Warm up: 175 x 10
195 x 10

240 x 3

255 x 3

270 x 5.5 (Almost 6)

Assist. Lifts

D.B. Incline Bench Press:

60 x 20 (Felt really strong)

45 x 16

45 x 12

45 x 12

Dips:
(Body Weight)

187 x 30

187 x 20

187 x 15

187 x 13

D.B. Flyes: (Forgot to post them last week)

40 x 12

40 x 12

35 x 12

35 x 12

Cable Triceps Push Downs: (Rope)

60 x 20

60 x 16

60 x 15

50 x 16

Post; W/O: 1/2 hr. after w/o muscle milk x 2 50 grams protien 28 grams carbs, 10 grams of Creatine.

[Punishir]

Just Had a good session. To tired to sya anymore, but this is what my session looked like.

Pre- W/O: Atomic-7.... Also Got my Flex 2 day.
Animal Stak 1 hr. prior.
Animal M-Stak 1/2 hr. prior.
Animal Pump 20 mins. Prior
Creatine 10 grams prior.

Intra- W/O water.

Main Lift (Deads)
Warm-up: 135 x 2 x 12

305 x 3

325 x 4

345 x 4


Assist. Lifts:

Wide-Grip Lat Pulldowns: (Cybex Machine)

120 x 12

130 x 12

130 x 10

120 x 11

Smith Machine Bent over Rows:

105 x 4 x 15

Hyper Extensions: (25 lb. Plate)

+25 x 4 x 12

Hanging Leg Raises:

Body Weight x 4 x 15

1 Arm Preachers: (just wanted to stimulate them a little more)

40 x 2 x 10


Post; W/O: Atomic-7, 1/2 later 2 lean bodys 50 grams Pro. 10 grams of Creatine.

[Punishir]

Im very pleased with my lifts and i fell great. I enjoy doing the body building assistance. I cant wait to complete this and do more of a body building training routine and plan my diet around that. I'll see what I look like then and may repeat the process as needed.

Pre- W/O:
Animal M-Stak 1/2 hr. prior.
Animal Pump 20 mins. Prior
Atomic-7

Intra- W/O water.

Mian Lift: (Over Head Press.)
Warm-up: 85 x 2 x 15

165 x 3

175 x 3

195 x 3

Assit. Lifts:

D.B. Shoulder press:

60 x 10

60 x 10

55 x 10

50 x 10

B.B Up right rows:

105 x 10

105 x 10

105 x 10

85 x 10

D.B. Lateral Raise:

30 x 12

25 x 12

20 x 15

20 x 14

Dumbbell 1-Arm Zottman Preacher Curl:

45 x 12

45 x 10

45 x 8


Standing Bicep Curls: (Cybex Machine)

150 x 8

100 x 10

90 x 13

Post; W/O: Atomic-7, 1/2 later 2 lean bodys 50 grams Protein.

[T o m m Y]

Training is looking good bro..
5/3/1 is nice..