Punkybj gets Ryno Power(ed) Up!

[punkybj]

In for some punky all muddy pics

lol, I'll see what I can do next time

[punkybj]

I did chest and triceps today. I took 3 caps of Recovery in the morning, 3 in the afternoon preworkout and 3 when I finished. I had 2 scoops of Carbo-Fuel pwo.


I did 3 sets of 12 reps each unless otherwise noted.

I did the treadmill today for 40 minutes at a 10% incline.

Bench Press bar + 15lbs x 3 sets

Triceps cable single hand pushdowns 30lbs/side x 3 sets

Flat bench dumbbell fly’s 7.5lbs x 3 sets

Standing dumbbell triceps extensions 15lbs x 3 sets

Decline bench press bar +15lbs x 3 sets

Triceps rope pushdown 2 set @ 35lbs, 1 set @ 30lbs

Dumbbell pullovers 25lbs x 3 sets

[Woody-5]

beautiful push session!
Mud soccer sounds like a good time!

[wishiwasdivin]

lol, I'll see what I can do next time

GJ on bench work

[punkybj]

beautiful push session!
Mud soccer sounds like a good time!

Thanks woody, it was a great session yesterday. Mud soccer was fun. It cleared up yesterday and today so tonight's game wasn't muddy. The next time it's muddy I'll take some pics lol

GJ on bench work

Thanks wish

[punkybj]

I had a soccer game again tonight. 2 games in a week doesn't happen often so I was to get to play again tonight. I had 3 Recovery in the morning, 3 pre game and 3 post. I had 2 scoops of Carbo-Fuel before the game. It was much nicer play tonight than on Tuesday. The rain had held off yesterday and today, and sun actually broke through for a little while. This dried up the field a bit so it wasn't a muddy mess. In the end we tied again at 0-0. So it was a meh outcome but a fun game!

[Woody-5]

You're getting in plenty of work between weights and dual soccer games!
Glad the mud dried up a bit- that could make for some dangerous footing!

[punkybj]

You're getting in plenty of work between weights and dual soccer games!
Glad the mud dried up a bit- that could make for some dangerous footing!

I've been getting a lot of work in, feels good to see improvements in endurance and strength

[punkybj]

Today’s workout was shoulders and abs. I took 3 caps of Recovery in the morning, 3 in the afternoon preworkout and 3 post. I had 2 scoops of Carbo-Fuel pwo.


I did 3 sets of 12 reps each.

I started with some cardio work on the treadmill for 30 minutes at 11% incline.

Side lateral raises 7.5lbs x 3 sets
*Super set with*
Standing dumbbell straight-arm raises 5lbs x 3 sets

Seated dumbbell press 25lbs x 3 sets

Military Press 35lbs x 3 sets

Crunches on the mat 40 x 4 sets

Roman chair raises x 20

Arnolds 10lbs x 3 set (these burn)

[Woody-5]

kickass shoulder session PBJ! those supersets with raises really fry the shoulders. Not to mention DB & BB pressing afterwards
hope the weekend finds you well!

[wishiwasdivin]

GJ on your shoulder work

[punkybj]

Saturdays workout was Legs. I took 3 caps of recovery in the am, 3 pre, 2 scoops of Carbo-Fuel pre, and 3 caps of recovery post.

I did 3 sets of 12 reps each unless otherwise noted

I started the session by doing 45 minutes of cardio on the treadmill at an 11% incline. This always gets my legs warmed up.

Leg press 130lbs x 3 sets

Standing calf raises 160lbs x 3 sets

Standing leg curls 45lbs x 3 sets

Walking barbell lunges 20lbs x 4 sets

Seated Leg extensions 60lbs x 2 sets, 65 x 1 set

Seated calf raises 50lbs x 3 sets

Roman chair leg raises 30 x 2 sets[/QUOTE]

[punkybj]

kickass shoulder session PBJ! those supersets with raises really fry the shoulders. Not to mention DB & BB pressing afterwards
hope the weekend finds you well!

It's been a while since I did super sets for shoulders. They were good, really good the muscles burning.

The weekend was good, I didn't have a game but I kept busy. There's always lots to do in the yard before summer gets here, and it sunny all weekend to a great time to be outside.

GJ on your shoulder work

Thanks wish. I hope the start of your week is going well!

[metalmullisha]

such a SWOLE job on the leg work.

[Woody-5]

killing that leg work! definitely building some extra kicking strength for the soccer field
lunges are brutal

[punkybj]

Sunday was a rest day. I took 3 caps of Recovery 3 evenly spaced throughout the day.



Monday was Back and Biceps. I took 3 caps of Recovery in the morning, 3 pwo and 3 post. I had 2 scoops of Carbo-Fuel before the gym as well.

I did 3 sets of 12 reps each set unless otherwise noted.

I started with 35 minutes on the treadmill at a 11% incline.

Standing biceps rope cable curls 30lbs x 3 sets

Wide grip lat pulldown 65lbs x 3 sets

Alternating hammer curls 12lbs x 3 sets

Reverse pec dec 45lbs x 3 sets

Standing dumbbell curls 12lbs x 3 sets

Hammer Strength Lat Pulls 35lbs x 3 sets

T-Bar Rows 40lbs x 3 sets



Tonight I had a soccer game . I had 3 Recovery in the morning, 3 pre game and 3 immediately post. I also had 2 scoops of Carbo-Fuel before the game. We lost 4-1 tonight.

[punkybj]

such a SWOLE job on the leg work.

lol clever! Thanks

killing that leg work! definitely building some extra kicking strength for the soccer field
lunges are brutal

Kicking strength, endurance for running... I need it all!

[wishiwasdivin]

Nice sesh, sucks about losing the game though

[punkybj]

Nice sesh, sucks about losing the game though

I would have been nice to pull out a win, but it's ok. I still had fun

[punkybj]

Today was chest and triceps. I took 3 caps of Recovery in the morning, 3 preworkout and 3 when I finished. I had 2 scoops of Carbo-Fuel pwo. I added in some reverse bench at the end today, it was a really good finisher especially after doing the db pullovers.


I did 3 sets of 12 reps each unless otherwise noted.

I did the treadmill today for 30 minutes at a 11% incline.

Bench Press bar + 15lbs x 3 sets

Triceps cable single hand pushdowns 30lbs/side x 3 sets

Flat bench dumbbell fly’s 7.5lbs x 3 sets

Standing dumbbell triceps extensions 15lbs x 3 sets

Decline bench press bar +15lbs x 3 sets

Triceps rope pushdown 2 set @ 35lbs, 1 set @ 30lbs

Dumbbell pullovers 25lbs x 3 sets

Reverse Bench bar x 3 sets

[Woody-5]

another week of solid work punky! too bad about losing the game but I'm sure it was a good time regardless!

chest and tris got lit up nicely by that push session!

[wishiwasdivin]

Another great looking sesh

[punkybj]

I had a game on Thursday which we lost 4-1. With all of these ties and now a loss, I'm ready for a win lol. I took 3 caps of Recovery in the morning, 3 pre game and 3 after the game. I also had 2 scoops of Carbo-Fuel the game.


Friday's workout was shoulders and abs. I took 3 caps of Recovery in the morning, 3 preworkout and 3 more post. I had 2 scoops of Carbo-Fuel pwo. I started off with super set again, it really gets my shoulders warmed up quickly.

I did 3 sets of 12 reps each.

I started with some cardio on the treadmill. 40 minutes at an 11% incline.

Side lateral raises 7.5lbs x 3 sets
*Super set with*
Standing dumbbell straight-arm raises 5lbs x 3 sets

Seated dumbbell press 25lbs x 3 sets

Crunches on the mat 40 x 4 sets

Military Press 35lbs x 3 sets

Roman chair raises x 20

BB OHP's bar x 3 sets

Arnolds 10lbs x 3 set


Saturday and Sunday were rest days. I hope that everyone had a wonderful Easter weekend

[wishiwasdivin]

Sorry you lost the game, gj on your workout

[Woody-5]

In before 5-1 win with punky scoring all the goals

Sick shoulder session! Can you even lift your arms after that?

[KissIcon]

Hia PBJ!

sorry i've been m.i.a. it's just been the chit lately

Been doing a mighty fine job in here

[punkybj]

Sorry you lost the game, gj on your workout

It's ok, we've been losing a lot during this spring season but it's still good fun!

In before 5-1 win with punky scoring all the goals

Sick shoulder session! Can you even lift your arms after that?

How'd you know I was going to score 5 goals in my next game

I could barely lift my arms up to my shoulders haha j/k

Hia PBJ!

sorry i've been m.i.a. it's just been the chit lately

Been doing a mighty fine job in here

It's ok. I'm glad to see that you're back around now!

[punkybj]

Mondays workout was Legs. I took 3 caps of Recovery in the morning, 3 pre and 3 post. I also had 2 scoops of Carbo-Fuel pre.

I did 3 sets of 12 reps each unless otherwise noted

I started the session by doing 45 minutes of cardio on the treadmill at an 11% incline. This always gets my legs warmed up.

Leg press 130lbs x 3 sets

Standing single leg calf raises 70lbs x 3 sets (great isolation doing these as singles this week)

Standing leg curls 45lbs x 3 sets

Walking barbell lunges 20lbs x 4 sets

Seated Leg extensions 60lbs x 2 sets, 65 x 1 set

Seated calf raises 50lbs x 3 sets

Roman chair leg raises 30 x 2 sets

Side bends with a 25lbs plate x 2 sets


Yesterday was a soccer practice. It a great 90 minute practice, the sun was shining!! I took 3 caps of Recovery in the morning, 3 pre practice and 3 post practice. I also had 2 scoops of Carbo-Fuel pre. My carbo fuel is almost done, but I still have a few more days of recovery left.


Today was a rest day, tomorrow is a game!

[punkybj]

I had a game today. We lost 4-0. We only had 5 players show up today (it's 7 a side) so considering we were 2 players short the entire game we didn't do to bad. I took 3 caps of Recovery in the morning, 3 pre game and 3 after the game. I also had 2 scoops of Carbo-Fuel the game.

[punkybj]

Yesterday was Back and Biceps. I took 3 caps of Recovery in the morning, 3 pwo and 3 post.

I did 3 sets of 12 reps each set unless otherwise noted.

I started with 30 minutes on the treadmill at a 11% incline.

Standing biceps rope cable curls 30lbs x 3 sets

Wide grip lat pulldown 65lbs x 3 sets

Alternating hammer curls 12lbs x 3 sets

Reverse pec dec 45lbs x 3 sets

Standing dumbbell curls 12lbs x 3 sets

Hammer Strength Lat Pulls 35lbs x 3 sets