thomas jane who played punisher went from 70 to 105 pound DB press in 9 weeks. his leg press for 10 reps went from 550 to 1050 pounds. this is how he did it.
Monday - four sets of 10 reps each:
pec deck, 15-degree-incline dumbbell press, barbell bench press, dip, barbell curl, dumbbell curl, reverse curl
Tuesday - four sets of 10 to 15 reps each:
leg extension, leg press, parallel squat
three long sets of walking lunges
four sets of 12 to 15 reps each:
standing calf raise, seated calf raise
Thursday - 10 to 15 reps per set:
lat pulldown (three sets), front pulldown (three sets), neutral-grip one-arm row (four sets), widegrip seated row (three sets)
10 reps per set:
lying tri extension (three sets), triceps pushdown (four sets), v-bar triceps pushdown (three sets), reverse triceps extension (four sets)
Friday - 10 reps per set:
dumbbell shrug (four sets), barbell shrug (two sets), dumbbell seated military press (four sets), lateral raise (three sets), reverse fly (three sets), lying hamstring curl (three sets), one-leg hamstring curl (three sets), straight-leg deadlift (four sets)
calorie intake: 2,000 to 2,500 a day
the catch: each workout was performed twice a day. once in the morning. then again 5 hours later.
is this possible or is thomas jane a freak of nature? i wish i could go up DB pressing that much in one year. heck ill be thankful if i went up 5 pounds for DB press in one month. he did this all in 9 weeks. his trainer was john maclaren and this is what he did to look good for the movie punisher.