IronMagazine Bodybuilding Forums


IronMagLabs - Bodybuilding Supplements
Pages: 1 2 3 4

Patrick is pulling it together

(CLICK HERE here to view the original thread with full colors/images)



Posted by: P-funk

Okay, I am pretty much done bulking. I am at 196lbs today, and I wouldn't doubt that over the holiday I was near or at 200lbs due to eating so much. No it is time for me to start to lean out, not real diet yet, but will call it my pre-pre contest diet. I jsut want to try and maintain this weight and tighten up as much as possible. I was looking on the NPC home page and there are some shows in NYC around May and June (actually there is one May 5th I think). So I am going to try and do one or bith of those and possibly a natural show around the same time.

Diet is going to be clean as hell. I am dropping all the things that I eat when I am bulking, like bread and shredded wheat and going with slower burning carbs. I think I may stay with an insulin spike post workout for a little bit though. Instead of dextrose now I think I will go with whey protein and rice cakes (get rid of the sugar)...thoughts??

Training is going to be the same right now, alternating between my heavy and light weeks but I will probabbly start throwing in more super and giant sets (especially on the light week) to try and get the heart rate up and burn more cals.

So here we go:

12/29 chest/abs (4-8 reps)

bench press
275x4
275x4
275x4
275x3+1 (damn it...GRRR!!)

decline dumbell press
100x8
100x6
100x6

15 degree incline dumbell flyes
70x8
70x7
75x4

peck deck flyes
210x6
210x4
195x5
195x5

dips (just for fun)
bw x 17
bw x 17
bw x 12


Posted by: oaktownboy

hey good to hear from ya again P...is everything set up and back to normal?
-Justin


Posted by: P-funk

Yep, got everything in my new apartment hooked up.............................BRING ON THE BITCHES!!!


Posted by: PreMier

HA! With the mis-information given I still found the thread

Well I wanna see some pics man! Especially before you slim down.


Posted by: Yanick

Yeah Pat, where the fuck are the pictures? You know i gots a digi cam if you need (we just use the classic time digi cams, lol). When are you gonna start refeeding/carbing up? I'd be willing to take a ride into the city for a little sushi or maybe just some cocoa puffs with skim milk, lol.


Posted by: P-funk

Yanick, come on into the city whenever you want. I will try and take some pics this weekend if I can. I have some from the olympia, I jsut need to post them.


Posted by: Yanick

dude all i really want to do is try and lift with you (remember i said try, i've been out of it for a while). I'm sick of working out with my friends, they all work out like bitches (Damn, Yan you actually break a sweat when you workout? Your crazy!!!). Damn them and their good genetics (and of course can't forget bout the juice).


Posted by: P-funk

lol, I really want to work out with your friends. It is a real ego booster when i work out with juice heads and I can out lift them. It really pisses them off. When ever you want to lift just let me know. Also, got a lead on a gym you may be able to work at, actually I am going to try and get in there also so I can work at both places. It pays really well, I'll pm ya.


Posted by: PreMier

Hey P-funk, I was wondering what kind of supplementation your currently using, and whats your stance on ph's? I am just using protein currently, and thinking of starting creatine... but I want to lift all natural for a while.


Posted by: Yanick

Quote:
Originally posted by P-funk
lol, I really want to work out with your friends. It is a real ego booster when i work out with juice heads and I can out lift them. It really pisses them off. When ever you want to lift just let me know. Also, got a lead on a gym you may be able to work at, actually I am going to try and get in there also so I can work at both places. It pays really well, I'll pm ya.
You will destroy any one of them in anything (probably including bw exercises). The two biggest kids i know however are actually natural, but have very good genetics. They are also about your height but they weigh what you weighed back at ACT. One of them is a bench monkey however and might actually give you a run for your money on the bench (315 max, pyramids up to 235 for 8 on last set).

Oh yeah i forgot to tell you something in the PM bout the gym. I dunno if this will bother you or not, but when i interviewed there the guy told me they do not pay for floor hours and the only way to get custies is to do the whole coming up to people on the gym floor thing, they don't just throw ppl at you like other gyms. First thing the guy asked me was if i was comfortable talking to complete strangers. I don't really know how well i would do there seeing as i don't really have much experience with sales pitches and shit.


Posted by: P-funk

Quote:
Originally posted by Yanick
You will destroy any one of them in anything (probably including bw exercises). The two biggest kids i know however are actually natural, but have very good genetics. They are also about your height but they weigh what you weighed back at ACT. One of them is a bench monkey however and might actually give you a run for your money on the bench (315 max, pyramids up to 235 for 8 on last set).

Oh yeah i forgot to tell you something in the PM bout the gym. I dunno if this will bother you or not, but when i interviewed there the guy told me they do not pay for floor hours and the only way to get custies is to do the whole coming up to people on the gym floor thing, they don't just throw ppl at you like other gyms. First thing the guy asked me was if i was comfortable talking to complete strangers. I don't really know how well i would do there seeing as i don't really have much experience with sales pitches and shit.

Well, don't be scared about the floor hours thing, you just need to be confident in your skills and people will want to train with you. If you are confident in what you know and sincere in your approach people will see that and it will make the whole approach a lot easier for you.

235lbs on the bench for 8, eh. LOL, well seeing as how on a heavy day that is a warm up weight for me I think I have the kid beat. I can bang out 225lbs for 15 or more reps these days and 235 is a picnic.

Quote:
Hey P-funk, I was wondering what kind of supplementation your currently using, and whats your stance on ph's? I am just using protein currently, and thinking of starting creatine... but I want to lift all natural for a while.
PreMier, my supplements are pretty basic. I take a multivitamin, a vitamin C and a B-complex, fish oil and flax seed oil, Echinacea (only recently because of the flu season and whey protein ofcourse. I was using ZMA for a little bit but it is to expensive to use all the time. When bulking I like to take creatine about 5 weeks on and 3-4 weeks off (I stopped taking it about 3 weeks ago and my weight has remained the same so go figure that one out.). For my competition I may need to look into trying some thermogenics towards the last few weeks of my diet to drop some wieght but not really sure about that since I have never used them. So really just vitamins, whey preotein and food.....lots of food.

My feeling on prohormones is the same as my feelings on anabolic steroids. They are steroids (even if it is on a smaller scale). I don't do steroids so I wont take prohormones. This should however in noway discourage you from doing with your own body what you want. My feelings were always "you build you body naturally and it is yours to keep......forever. You build your body with steroids and the steroids are your body as you are going to have to keep doing cycles to maintain what you have built because your natural production decreases with each cycle."


Posted by: P-funk

12/30 back day (4-8 reps)

this workout was fast, my training partner and I did everything in a you go I go fasion. Took about 35-40min.

Bent over barbell rows
215x8
215x7
225x5
225x4

pullups (performed with an overhand grip on a straight bar)
bw + 25 x6
bw + 25 x4+1
bw + 25 x3+2

close grip pulldowns
plate#15x6
plate#15x5+1
plate#15x5+1
plate#15x5+1

seated close grip cable rows
plate#16x6
plate#16x5
dropset plate#16x5, plate#8x10, plate#4x15

straight bar cable pressdowns
plate#5x12
plate#7x5
plate#7x4

reverse peck deck
150x6
150x6
150x6


Posted by: PreMier

Thanks for the info. I like to train naturally, but have been looking into ph's quite a bit lately. Just learning ya know. I honestly dont think I will take them, untill later in my life. I am 21, so I have quite a while to build on my own I think. Thanks again.


Posted by: P-funk

Yeah, I don't see the point at 21. If you were 31 and your natural testosterone lovels were alredy falling or low then I could see going with something like that. Although, one of my buddies who is huge into steroids always says "Why would anyone waste their money on prohormes when you can just take the real thing, know you are getting all of it, and get real results? to me that stuff is a waste of money."


Posted by: Jodi

Happy New Year!

I'm back


Posted by: greekblondechic

wb jodi

p funk all i can say is..your lat spread scares me


Posted by: PreMier

He is 150 lbs in that pic... He is 195 now! Scared even more?


Posted by: P-funk

Hey, Happy New Year, Welcome Back Jodi. How was the move? All settled in yet?

LOL, Premier I was about to say the same thing. Actually one of my training partners has a cell phone with a cam and he has a picture of my lat spread from months ago when I was about 175lbs and it looks sick. I wishI could figure out how to get it to here so I could post it. I should take another lat spread shot though,


Posted by: P-funk

12/31 legs (4-8reps)

I trained legs today because I don't think I will be able to train tomorrow.

For starters one of my New Year's Resolutions is "Parallel Squats Don't Count!!!". I used to always say that parallel is good and below that is better. But now I don't care anymore. No more parallel squats, only deep ass to the grass squats count. I can take 405lbs to a parallel squat so doing only ass to the grass squats was really upsetting for me since I can't go as high as usual. It is a real ego buster and I feel like I am starting over but this is the way it has to be.

Squats
315x2
295x3
275x5
275x4
dropset 275x4, 225x6

barbell SLDL
255x8
275x6
295x4
315x3

lying leg curl
130x8
130x8
130x8

unilateral leg press
6 plates x 8 reps on each leg
6 plates x 8 reps on each leg
6 plates x 8 reps on each leg
6 plates x 8 reps on each leg

leg press calf raises
10 plates x 12
10 plates x 12
10 plates x 12
10 plates x 12
10 plates x 12


Posted by: PreMier

I used to ass to the grass squats. It kinda bugged my knees the more reps I went though. BE CAREFUL! I just do parallel now.


Posted by: Yanick

Hey Pat do you do Squats PL style? I went ass to the grass once, as per your suggestion, but my knee was killing me for 2 days, coudln't even walk up or down the stairs(thats usually a good thing after leg day).


Posted by: P-funk

What do you mean by pwerlifter stlye?? If you mean do I go all the way down then yes. I go as far as I can, trying to touch my ass to the ground.


Posted by: P-funk

Well, I hope everyone had a great New Years. Mine was not so good and I am kind of ashamed and upset with myself because I did somehting that I really shouldn't have done. I guess I should confess, since I don't like to lie, this is my journal and it may make me feel better to get it off of my chest. I am sorry if I disapoint anyone with this as I really try to lead by example.

A freind of mine was going to atlantic city for New Years eve with his wife and his brother and his wife and thier daughters and he asked me to come along because it would be a good time. I thought "Yeah, why not, never been to atalantic city and I guess this would be a good a time as any!!". So we go. things start out okay, we are just hanginig there in our hotel rooms and then they start drinking. Well, I really don't ever drink but why not have a beer. So I am drinking and then before we leave the hotel to go the party I smoke a joint (I really don;t smoke that much anymore, maybe once every two months or so. I don't think marijuana is bad and in my opinion is much better than alcohol which is complete poison). So far, it is a good night, having fun.....drinking a little more, still far from drunk but pretty stoned. Midnight hits.....balll drops....Yeah, 2004!!!! Now this is were things start to go down hill.....The whole night i was a bit stressed out, a bit of a girl situation (you all know how that goes). So i am stressing....thoughts going through my head "Man, damint...why didn't you go hang out with her tonight? why hasn't she called you back since you left that message for her earlier today?? Why hasn't she called you to wish you happy new year?" stressing.....EEK...Okay, hanging out drinking a little more....still having a good time, a little stressed but oh well, hang in there "p" the night is almost over.......Uh oh here we go..........What the fuck, the stress got the better of me......thoughs in my head........Oh shit!!! Patirck, steps into his time machine and resorts back to the old Patrick..No don't do it.......FUCK IT IS TO LATE...............Here I am, snorting cocaine in the bathroom the rest of the night!!!! FUCK....HAPPY NEW YEAR PATRICK YOU ARE A LOSER AGAIN!!!

I feel like shit today, mentally and phyically. My throat is a bit sore and my nose is still stuffed up. The worst parts.......(a) I swore this stuff off years ago and said that I would never do it again. Especially since one of my best friends has a serious heroine and cocaine addiction. He really looks up to me for quitting all of this stuff. and (b) I can't believe that I was not strong enough to stop this and I let my feelings get the better of me and I gave in. I can't bel;ieve I was such a weak person last night.......this can't....NO THIS WILL NEVER HAPPEN AGAIN.

New, new years Resolution.......to be stronger than ever!


Posted by: gr81

hey man, I can defiantely relate to that feelins, lord knows I have had my bouts with the substances in the past. Also I am sure that I don't know the whole story either, but you really shouldn't be too hard on yourself. no body id perfect and we all do things that we aren't necessarily proud of either, but you gotta take things in stride. You can just look at it like, hey it was new years, its not something I do often or ever, and move on from there. As long as you are responsible and take it for what it was then you should be aight, ya feel me? Truts me I know how it is but s long as you are strong and you keep your priorities straight, which you do, then shouldn't let it eat you up. There is only a reason to worry if you think there is a reason to worry, ya dig. ain't no thang playa, now go out and use that as motivation to tear it up. Peace -gr


Posted by: P-funk

thanks gr81. I hear what your sayin' I hate fallin off the wagon, especially after being so good for so long. tomorrow I am going to wake up and just be stronger, and put this beind me.

peace


Posted by: Jodi

Oh Funky don't be so hard on yourself little buddy We all have our moments. Just don't dwell on it and forget about it. These things happen.

Tomorrow is a new day and you know what you want to do and need to do. Just focus on that


Posted by: ponyboy

Patrick, we have all been there in one form or another. Don't let it get to you, just resolve to not let it happen again and if you find yourself in the same situation in the future, just get the hell out of it.

Women suck. It's just a fact of life.


Posted by: P-funk

1/2/04 shoulders/traps/abs (4-6 reps)

back in action today and ready to rock!!

standing barbell overhead press
195x5
195x5
195x5

superset
a. dumbell lateral raise 25x8, 30x7, 30x5
b. behind back cable lateral raises; plate#4x6, plate#4x4, plate#3x5

bentover rear delt dumbel raises
30x8
35x8
35x8
35x8

reverse peck deck (vertical grip)
120x12
150x5
150x7
150x7
(much better focus on the last to sets)

barbell shrugs
405x8
405x6
405x5

dumbell upright row
50x8
50x8
50x8


Posted by: P-funk

1/3 arms

standing alteranting dumbell curls
55x5
55x4
55x4
55x4

olympic bar skull crushers
125x6
125x6
125x6
125x5+1

cable curls (cambered bar extension)
stack x 6
stack x 6
stack x 6

decline dumbell skull crushers
45x8
50x5
50x4 (attempted a fifth and almost crushed my skull!!)

standing dumbell preacher curl
30x8
40x7

single arm reverse grip cable tricep ext. (no rest inbetween sets)
30x8
40x7

dumbell hammer curls (both arms at the same time)
35x8
40x6
40x6

siongle arm overhead dumbell ext. (standing)
30x8
40x5
40x5


Posted by: P-funk

I am not starting my full on pre-contest diet yet since the show I am doing is not until june 5th. But I just want to try and lean out a bit and maintain my weight to the best of my ability.

Here is what my diet will look like this week:

m1
3 whole eggs
7 whites
1c oats

m2
1 can albacore tuna
1 tbsp flax
1c brown rice

m3 (post w/o)
2.5 scoops optimum whey
2 peanut butter rice cakes (for insulin spike.....yum!!)

m4
8oz chicken
1c brown rice
1tbsp flax

m5
same as meal 4 or:
2 turkey burgers
8oz sweet potato

m6
2c cottage cheese
1 apple

or

2.5 scoops optimum why
1tbsp flax
2 apples

totals
3218.5 cals
308g protein (40%)
235.5g carbs (35%)
85.75g fat (25%)

Damn, I am going to be hungry!!


Posted by: P-funk

1/5 chest/abs (8-15 reps...GRR I hate high reps!!)

My tri's are still really fried from doing arms on saturday.

All sets were you go I go with my traiing partner and we finished in about 30min.

All reps were explosive today

decline bench press
225x10
225x10
225x9
225x8

Okay, I was going for 4 sets of 10 reps each set but I obviously fell short. I think that the explosiveness of the reps (and my triceps still being sore) played a roll in this. My bar speed was crazy as I was really moving through the range of motion quickly.

high cable cross over
plate#6x15
plate#6x15
plate#6x15
plate#6x15

Incline neutral grip dumbell press (elbows in; sagital plane)
60x10
60x10
50x12

peck deck
165x12
165x10
drop set 165x8, 120x6

then a bunch of abs


Posted by: Triple Threat

That's some pretty good benching considering you fried your triceps just two days ago.


Posted by: P-funk

Thanks, it is a light day so I try and really work on my explosiveness which probably inhibts what I can really do if I went for slower reps.


Posted by: P-funk

well, I finally got my olympia pic developed (I know lazy!!!)

So here are some funny shots from vegas:

I'll post the links:

the crew


Hey, who is that blond?? Jodi?

me and titus

me and Jay

me and levrone

here are some funny shots of me over christmas with my cousins:

me and the munchkins

another munchkin

sack of potatoes


Posted by: PreMier

None of those pic links work for me

And DAMN genetics... I want lats that come low like yours haha


Posted by: P-funk

Yeah, I can't figure out why the pics wont work


Posted by: PreMier

What about hosting them on IM? Or did you never pay your 11$ haha!


Posted by: P-funk

what do you mean?


Posted by: P-funk

Oh snap Premier...that works....okay, my olympia pics are in the gallery!!


Posted by: PreMier

Quote:
Originally posted by P-funk
what do you mean?

I forgot that you dont have to be elite to host pics here


Posted by: P-funk

well, they are there now.....Man Jay Cutler is big!!!


Posted by: PreMier

LoL, yea I commented on that!


Posted by: PreMier

Oh, and you arms are looking LARGE! I need to get me some funk arms haha! How big are they? Do you have any other measurements?


Posted by: P-funk

I don't know. The last time I measured which was well over a month ago they were just under 17" so I would guess I have broken that by now.


Posted by: P-funk

I feel like I look tiny in all of those pictures. I need at least another good 20lbs to feel happy.


Posted by: PreMier

I dunno... mine were around 16 1/2" last I measured, but yours do look big compared to mine. Maybe I have the same prob as you though


Posted by: P-funk

I almost forgot, there was a picture of me with craig titus. I updated that. That guy is really huge too.


Posted by: P-funk

1/6 back (8-15 rep day)


All rest intervals were you go I go with my training partner. ABng this one out really quick.

reverse grip chins
bw x 10
bw x 8
bw x 6+2

barbell t-bar rows (shove one end of a barbell in the corner of the room....load up the other end and go at it)
3 plates x 10
3 plates x 10
3 plates x 10

wide grip pulldowns
plate#8x15
plate#9x15
plate#10x10
plate#11x9

wide grip spider row (aka support t-bar row)
3 plates x 8
3 plates x 8
3 plates x 8

close grip machine row
150x15
130x12
110x12
110x12
110x12

back hyperextensions
bw+ 45 x 12
bw+ 45 x 12
bw+ 45 x 12


Forced into 20min cardio (bike) by training partner. Not to bad.......there was pretty girl to look at while i was doing it....if there were ever a good reason to do cardio...lol


Posted by: tucker01

Nice Pics P-Funk!

Lookin Large! Keep it up


Posted by: P-funk

Thanks Iain


Posted by: P-funk

1/8/04 legs (8-12 rep day)

squats
225x10
225x10
225x10
225x10
225x10
stop squats (4 count pause in the hole)
135x10
135x10
135x10
135x10
135x10

straight legged deadlifts
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10
185x10

leg extensions
plate#10x15
plate#10x15
plate#10x15

lying leg curls
100x15
100x13
dropset 100x5, 50x10

seated calf raises
2 plates and one quarter plate x 12
2 plates and one quarter plate x 12
2 plates and one quarter plate x 12
2 plates and one quarter plate x 12
2 plates and one quarter plate x 12
2 plates and one quarter plate x 12
2 plates and one quarter plate x 12
2 plates and one quarter plate x 12
2 plates and one quarter plate x 12
2 plates and one quarter plate x 12

Though I had a great/hard workout until my power lifter friend, who was training a client as I was doing this workout, walks over to me and says:

him: Hey "p", can I get a piece of paper form your training journal to write some thing down?

me: Sure, just make sure you rip out a blank page.

him: No, I am going to rip out the workout you just did. Cross it out and write overtop of it.

me: (starring blankly at him)

him: What? This workout should be really easy for you to remember.....THE REPS WERE SHIT AND THE WEIGHT WAS NOTHING!!!!


Sad part is.....he's right!!!



Sometimes being a personal trianer can be very difficult.....you have to put up with a lot of complaing and bitching and sometimes it feels like down right babysitting. But, every now and again something happens that makes you realize why you do it, something that makes you realize that you are actually helping someone out. I have a female client that has been training with me two times a week for about 7 months. A nice lady in her fifties, kind of banged up (hernaited disks and a torn rotator cuff are just a few of her many many problems as you will see). When she started she was really deconditioned, overweight and out of shape. To make matters worse she is right now going through a terrible divorce from her husband, the piece of shit that he is, who beats her. She works hard but training her can be a drag, not because of all her past injuries, but because she often times needs someone to talk to about her problems and I am there so I am that person. It can be really depressing at times and I really feel bad for her because her situation is one that no women should ever half to be in (I hate men with no respect for their women). Today she comes in and before we get started she hands me a $100 bill and says "pat, I really want to give you this because I feel awful that I didn't get you anyhting for Christmas. I had no money because my husband had closed my access to all of our accounts so I have a little bit and I want you to have this now. I want you to take it while I have it because I don't know finacially what will happen for me in the next couple months and when this traaing package runs out I am not sure if I can afford another one, especially now that you got promoted (to which I ofcourse told her I would offer her a lower rate.....being the nice guy that I am..lol). I want you to have somehting becuase I appreciate everything you have done for me and training every week is something that I look forward to, not only because it relieves all the stress I have right now in my life, but because you have trained me to be so strong that I am not afraid of my husband any longer and I am not scared to stand up to him. You have given me so much confidence and strength and I appreciate you taking the time to accomodate me in you schedule every week."

As sad as the story is it feels good knowing that I have helped someone out this much.

thought I'd just share.

-patrick


Posted by: PreMier

Thats sad...


On another note: Why didnt she get a divorce from her husband sooner? I mean if he hit her and whatnot. I have no remorse or pitty for the people who let others degrade them in such a way. Sure it is sad, but I have tried to help someone in such a relationship and guess what? The girl ALWAYS went back. No matter what the guy did the girl always went back. I soon realized that I had been wasting my time, and said "If you like the way he is treating you then by all means go back, but if you dont like how he is treating you, then get out and find someone who will treat you better." Well she went back. Sorry for the rant
Just goes to show, some people are stupid, and you shouldnt feel bad for the stupid Patrick. I know I used to and it made me sad... now I just dont care anymore.


Posted by: P-funk

I don't know? She sais that she though he would get better, though he would change. Honestly I think she was hoping that it wouldn't go this route for her kids sake.


Posted by: PreMier

One thing I learned is once a guy degrades a woman in such a way it will never get better unfortunately..

If she is as old as you say, her children SHOULD understand... unless the dad raised them to beat women


Posted by: P-funk

Her children are still young (ne is a junior in highschool and the other is still in grade school).

Oops, I said she was in her fifteis....More like early to mid 40s


Posted by: Jodi

Quote:
Originally posted by P-funk
I feel like I look tiny in all of those pictures. I need at least another good 20lbs to feel happy.
Tiny! I don't think so. You were huge when I saw you and now your what, 10 pounds more?

Nice pics

BTW - I still think your a cutie


Posted by: P-funk

Quote:
Originally posted by Jodi
Tiny! I don't think so. You were huge when I saw you and now your what, 10 pounds more?

Nice pics

BTW - I still think your a cutie
Right back at ya babe


Posted by: P-funk

1/9/04 delts,traps,abs

seated neutral grip dumbell presses (sagital plane)

55x10reps/10 sets

dumbell standing lateral raises
20x12 reps/6sets

prone incline dumbell reardelt raises
20x10reps/6sets

shrugs
225x12/4sets

explosive shrugs
225x10/3sets
225x8

Well, I though this was an okay workout until I got screamed at for a good hour about my training rountine and poundages. My powerlifter friend was doing legs while I was training shoulders and he laid into me so hard today that I got freaked out. He was yelling at me on the gym floor..........

"What the F**K is wrong with you??? You call this training?? When was the last time you varied your workout?? Quite wasinting your time!!!! You are so smart, your diet is perfect and you can't out together a better training routine than this crap!!!! This is pathetic!!! Once a week for each bodypart!!!!! How long have you been training like that!!! Ever since I have know ya!!! YOu have put on so much size....do somehting new......train everything twice a week, except your legs....do speed workouts and powerworkouts.....work at different intensities.....do explosive days, do slow days, do staici contraction sets....why do I have to tell someone as smart as you this shit??!!!! Shock your body with somehthing completely different.....Don't stop now....gain another 50lbs....you P**SY!!!! You call yourself a bodybuilder......BODYBUILDERS ARE SUPPOSED TO HAVE MUSCLE.....YOU LOOK MORE LIKE A FU**K'N MARATHON RUNNER TO ME!!!!! UNBELIEVABLE.....I AM 11 YEARS OLDER THAN YOU AND YOU CAN'T OUT LIFT ME!!!! (despite the fact that he ways a good 50lbs more than me and has been competetive powerlifting for over ten years and he has won almost every competition he has entered). Why are you doing so many lateral raises and reardelt raises?? What puts on more size, rear delt raises or deadlilts? Deadlifts!! What puts on more size, reardelt raises or bentover barbell rows? Bent rows!!!! So why don't you do more bent rows?? "But I do them a lot." Do them heavy!!! "but I do do them heavy"....."No you don't" ......"I was doing 225 for 6 reps"........"THAT IS BULLSH*T....YOU CAN DO 245 FOR 6 REPS.....ALL YOU DO IS UNDERESTIMATE YOU STRENGTH AND I AM SICK OF IT!!1 YOU SHOULD BE DEADLIFTING 500LBS EASY!!!! WHAT THE HELL IS YOUR PROBLEM!!!!"

Trying to get him back he had his shirt off in the locker room, changing his clothes so we could go eat. Now this guy is nowhere near being fat but he is not lean or ripped like a bodybuilder either, being a powerlifter that was never his goal. So I try to get him back and I say "Okay man, get ready. We are going to take your before fat farm picture". He replied "I would rather be a fat sloppy mess than a skinny fat wimp like you. At least the fat slop mess can pic things up........you think that wil make me mad? I will make you cry."

Then we went to eat.

Where am I going with all this? Tomorrow I am going to go in and do a very light arm workout because I don't know what my trianing program/split will look like come monday but I am going to try and cook up somehthing differnt this time that will really freak my body out and hopefully give me some more size. He really kicked my ass today with this yelling, that lasted over an hour and continued even as we were training clients on the floor later in the day. I really need to change things up now......time to start thinking.


Posted by: PreMier

Nice friend..

Anyway I switched my routine up, and it seems like it would benefit you from what your "friend" said. Here is my split:
Mon: Shoulders/arms
Tues: Chest/back
Wed: Legs
Thurs: Off
Fri: Shoulders/arms
Sat: Chest/back
Sun: Off

I will be doing pretty intense xhest on Tues and lighter on sat. Back will be lighter on Tues and heavier on sat, due to legs the next day.
I am also going to incorporate workouts from this site here: http://www.haywired.com/bodybuilding...rzenegger.html

Good luck P-funk!


Posted by: P-funk

Thanks man, but what I need is a routine that is based on percentages of my 1RM so that I can focus on varyig intensities and rep ranges more effectivly so that I can either rotate them from workou to workout or with in each workout. What he is talking about is mroe complex than just changing my split up. I( need to write out a complete program.....exercises, intensity, rep range, sets and all an have it programed out for about 6 weeks. This guy doesn't play around.


Posted by: Monolith

Quote:
Originally posted by P-funk
1/9/04 delts,traps,abs

seated neutral grip dumbell presses (sagital plane)

55x10reps/10 sets

dumbell standing lateral raises
20x12 reps/6sets

prone incline dumbell reardelt raises
20x10reps/6sets

shrugs
225x12/4sets

explosive shrugs
225x10/3sets
225x8

Well, I though this was an okay workout until I got screamed at for a good hour about my training rountine and poundages. My powerlifter friend was doing legs while I was training shoulders and he laid into me so hard today that I got freaked out. He was yelling at me on the gym floor..........

"What the F**K is wrong with you??? You call this training?? When was the last time you varied your workout?? Quite wasinting your time!!!! You are so smart, your diet is perfect and you can't out together a better training routine than this crap!!!! This is pathetic!!! Once a week for each bodypart!!!!! How long have you been training like that!!! Ever since I have know ya!!! YOu have put on so much size....do somehting new......train everything twice a week, except your legs....do speed workouts and powerworkouts.....work at different intensities.....do explosive days, do slow days, do staici contraction sets....why do I have to tell someone as smart as you this shit??!!!! Shock your body with somehthing completely different.....Don't stop now....gain another 50lbs....you P**SY!!!! You call yourself a bodybuilder......BODYBUILDERS ARE SUPPOSED TO HAVE MUSCLE.....YOU LOOK MORE LIKE A FU**K'N MARATHON RUNNER TO ME!!!!! UNBELIEVABLE.....I AM 11 YEARS OLDER THAN YOU AND YOU CAN'T OUT LIFT ME!!!! (despite the fact that he ways a good 50lbs more than me and has been competetive powerlifting for over ten years and he has won almost every competition he has entered). Why are you doing so many lateral raises and reardelt raises?? What puts on more size, rear delt raises or deadlilts? Deadlifts!! What puts on more size, reardelt raises or bentover barbell rows? Bent rows!!!! So why don't you do more bent rows?? "But I do them a lot." Do them heavy!!! "but I do do them heavy"....."No you don't" ......"I was doing 225 for 6 reps"........"THAT IS BULLSH*T....YOU CAN DO 245 FOR 6 REPS.....ALL YOU DO IS UNDERESTIMATE YOU STRENGTH AND I AM SICK OF IT!!1 YOU SHOULD BE DEADLIFTING 500LBS EASY!!!! WHAT THE HELL IS YOUR PROBLEM!!!!"

Trying to get him back he had his shirt off in the locker room, changing his clothes so we could go eat. Now this guy is nowhere near being fat but he is not lean or ripped like a bodybuilder either, being a powerlifter that was never his goal. So I try to get him back and I say "Okay man, get ready. We are going to take your before fat farm picture". He replied "I would rather be a fat sloppy mess than a skinny fat wimp like you. At least the fat slop mess can pic things up........you think that wil make me mad? I will make you cry."

Then we went to eat.

Where am I going with all this? Tomorrow I am going to go in and do a very light arm workout because I don't know what my trianing program/split will look like come monday but I am going to try and cook up somehthing differnt this time that will really freak my body out and hopefully give me some more size. He really kicked my ass today with this yelling, that lasted over an hour and continued even as we were training clients on the floor later in the day. I really need to change things up now......time to start thinking.
Damn P... thats intense. Actually, i wish there were people i trained with who would do that to me. Sounds quite motivating.

You sure about that "light" arm workout tomorrow, though? Sounds like youve been yelled at for your "light" workouts two days in a row now.


Posted by: P-funk

No, I need to save my strength for what is about to come and I may be training arms on moday. Also, he doesn't mean the workouts were light, he ahs light days also, he jsut thinks that I can put together somehting that is more sound than what i am doing. Plus he wont be there tomorrow.....lol

I am coming up with something this weekend and it is oging to be tough. I am going to program out a whole six weeks of trianing in advance. He thinks if we put together something more solid I can add a lot more size before I go pre-contest.


Posted by: Monolith

Quote:
Originally posted by P-funk
No, I need to save my strength for what is about to come and I may be training arms on moday. Also, he doesn't mean the workouts were light, he ahs light days also, he jsut thinks that I can put together somehting that is more sound than what i am doing. Plus he wont be there tomorrow.....lol

I am coming up with something this weekend and it is oging to be tough. I am going to program out a whole six weeks of trianing in advance. He thinks if we put together something more solid I can add a lot more size before I go pre-contest.
Sounds interesting. What information are you going to base this new w/o on? Seems like something i might want to try in the future. I know you mentioned varying intensity, weight, speed, etc... but in what proportions?


Posted by: P-funk

I am not sure yet. Legs will be trained once a week. Upper body eill be trained twice a week. the intensity for legs will very week to week much like it does now, except more focus on the light days (ie more of an explozive thing). Upper body, done probably in a push/pull fashion, could go either way as far as intensity is concerned......Maybe one day power and second day explosivness or maybe both power and explosivness on both days but varying which mucle groups get hit with what. I need to give it some thought. It may be based on something I have tried in the past but I have a feeling I am going to try and come up with something completely off the wall this time.


Posted by: P-funk

1/10 arms (8-15 reps)

really light day today

olypic bar curls
75x15x3sets

close grip bench press
185x10x3

dumbell preacher curls
30x15x2

dips
bw + 45x15x2

reverse grip cable curl
plate#8x15
plate#8x12
plate#8x10

cable press downs
plate#11x20x3


Posted by: P-funk

Okay, I have put together the next three weeks of my training, complete with new split and all. I only did three weeks becasue after that I what to see where I am at. Also, after that I can then plan my workouts on a week to week basis, like I do now, instead of so far indavace becasue I will have a better idea of ho wthis split will work, what works and what doesn't, etc.. I don't even know if I will like this split...lol, because it is far more different than anything I have ever come up with, but we shall see. So hopefully people will have comments, suggestions and questions so don't be shy.

Patrick’s training program:

Training Split:

Day1-chest (light/explosive)/back (heavy/power)/ traps (heavy/power)
Day2- legs (light/explosive)
Day3- shoulders (heavy/power)/arms (heavy/power)/abs(core)
Day4-off
Day5-back (light/explosive)/chest (heavy/power)/traps (light/explosive)
Day6- legs (heavy/power)
Day7-shoulders (light/explosive)/arms (light/explosive)/abs(core)


Week 1:

Day1-chest (l/e)/back (h/p)/traps (h/p)
Explosive decline dumbbell bench press 10x3 (reps x sets) RI=30sec.
Mid cable crossover 4/4/4 tempo (concentric/static contraction/eccentric) 10x2 RI=30s
Bent over rows 4x4 (85% of 1RM) RI=120s
Neutral grip pull ups 4x3 RI=90sec
DB pull over 6x2 RI=30sec.
Barbell shrugs 4x4 RI=90sec

Day 2-Legs (l/e)
Speed squats-as many reps of 135 as I can do in 15sec. x 3 RI=60sec
Dumbbell sldl 15x3 RI=45sec.
Seated leg curl 20x2 RI=30sec
Leg press 40x2 RI=6-s
45 degree calf raises 20x4 RI=30s.

Day 3-Shoulders (h/p)/arms (h/p)/abs(core)
Standing barbell press 3x3 (90% of 1RM) RI=180s
Standing dumbbell Lateral raise 4x2 RI=30s
Standing dumbbell bent over rear delt raise 4x2 RI=30s
Barbell curls 6x2 RI=30s
Standing dumbbell hammer curl 6x2 RI=30s
Olympic bar skull crushers 6x2 RI=30s
Pressdowns 6x2 RI=30s

Day4-off

Day 5-back (l/e)/chest (h/p)/traps (l/e)
Explosive bent over dumbbell rows (angled arms-scapular plane) 12x3 RI=30s
Wide grip pull down (static, 4 count contraction at each rep) 15x3 RI=30s
Bench press (90% of 1RM) 3x4 RI=180s
Incline dumbbell press 6x3 RI=120s
High pulls 10x4 RI=30s

Day 6- legs (p/h)
Deadlifts 3x5 RI=180sec.
Lying leg curls 6x3 RI=60s
Leg ext 6x3 RI=60s
Seated calf raises 6x6 RI=60sec

Day 7-shoulders (l/e)/arms (l/e)/abs(core)
Standing neutral grip db press (forearms rotated forward; sagital plane) 12x4 RI=30s
Cable lateral raises (static contraction…4 count at top) 15x2 RI=30s
Rev. peck deck (tempo 5/5/5) 15x2 RI=30s
Cable curl 20x2 RI=30s
Reverse grip cambered bar preacher curls 15x2 RI=30s
Explosive dumbbell skullcrushers 15x2 RI=30s
Rope press down 20x2 RI=30s

Day 8-off


Week 2:

Day1-chest (l/e)/back (h/p)/ traps (h/p)
Explosive speed benching (135lbs for 3 reps as fast as possible) 3x10 RI=10sec.
Decline dumbbell flyes 20x3 RI=30s
Wide grip pull ups 4x4 RI=60s
Close grip close cable row 6x3 RI=30s
Decline barbell pull over 6x3 RI=60s
Barbell shrugs 4x4 RI=60s

Day2-legs (l/e)
Box squat (box below parallel) 10x3 RI=60s
Sldl 10x4 RI=60s
Dumbbell walking lunges 40yrs x 2 RI=30s
Leg ext (4 count static contraction at top) 10x2 (RI=30s)


Day3-shoulders (h/p)/arms(h/p)/abs(core)
Push press 5x5 RI=120s
Standing dumbbell lateral raise 4x2 RI=60
Prone incline dumbbell rear delt raises 4x2 RI=60s
Standing dumbbell curls 6x3 RI=60s
Dumbbell skull crushers 6x3 RI=60s

Day4-off

Day5-back (l/e)/chest (h/p)/traps (l/e)
Reverse grip pulldown (super slow negative) 15x2 RI=30s
t-bar row 20x2 RI=30s
Incline bench press 3x4 (90% of 1RM) RI=180s
Neutral grip machine press (sagital plane) 4x3 RI=120s
Explosive barbell shrugs 12x4 RI=60s

Day6-legs (h/p)
Front Squat 4x4 RI=120s
SLDL 4x3 RI=120
Uni-lateral leg press 6x2 RI=60s
Lying leg curl 6x2 RI=60s

Day7-shoulders (l/e)/arms (l/e)/abs(core)
Explosive medicine ball overhead toss 25x4 RI=60s
Seated dumbbell lateral raise (tempo 4/4/4) 10x2 RI=30s
Mid cable rear delt 20x2 RI=30s
Cambered bar curls 20x3 RI=30s
Decline skullcrushers 20x3 RI=30s

Day8-rest


Week 3:

Day 1-chest (l/e)/back (h/p)/traps(h/p)
Dumbbell bench press on swiss ball (explosive) 10x3 RI=30s
Peck deck flyes 25x3 RI=30s
Bent over rows 4x4 (85% of 1RM) RI=120s
Reverse grip pulldowns 6x5 RI=60s
Decline barbell pullover 6x2 RI=30s
Barbell upright row 5x3 R=60s


Day 2-legs (l/e)
Trap bar deadlifts 12x4 RI=30s
Good mornings 15x4 RI=30s
Lying leg curl 15x5 RI=15s
Leg press 40x2 RI=60s
Calf hops 100x4 RI=30s

Day 3-shoulders (h/p)/arms (h/p)/abs(core)
Seated dumbbell press 4x5 RI=190s
Uni-lateral cable lateral raises 8x2 RI=30s
Uni-lateral seated cable high row (to chin) 8x2 RI=30s
Preacher curl 8x3 RI=60s
Dips 8x3 RI=60s

Day 4-off

Day 5-back (l/e)/chest (h/p)/ traps (l/e)
Bent over barbell rows 15x3 RI=30sec
Wide grip pulldown 15x2 RI=30
Seated underhand grip cable row 15x2 RI=30sec
Bench press 4x4 (85% of 1RM) RI=120sec
Decline dumbbell press 6x4 RI=120sec
Explosive shrugs 10x4 RI=60sec

Day 6-legs (h/p)
Squats 5x5 (85% of 1RM) RI=120sec
SLDL 5x5 RI=120sec
Seated leg curl 8x3 RI=60sec
Step ups 8x2 RI=30sec
45 degree calf raise 10x10 RI=60sec

Day 7- Shoulders(l/e)/arms (l/e)/abs(core)
Seated dumbbell press (tempo 3/3/3) 10x5 RI=60sec
Standing dumbbell lateral raise (4 count static contraction at top) 15x2 RI=30sec
Reverse peck deck (4 count static contraction at end of movement) 15x2 RI=30sec
Reverse cable curl (tempo 3/3/3) 15x3 RI=60sec
Rope pressdown (tempo 3/3/3) 15x3 RI=60sec

Day 8-off


Posted by: Prince

damn, too bad we do not live close I would like to train with you, we are pretty close on the amount of weight used on most exercises...and if I remember correctly pretty close in size?


Posted by: Monolith

Wow... impressive.

Question though: What are 'trap bar deadlifts'?


Posted by: P-funk

Quote:
Originally posted by Prince
damn, too bad we do not live close I would like to train with you, we are pretty close on the amount of weight used on most exercises...and if I remember correctly pretty close in size?
Yeah, that would be really cool.....I am 5'5" 197lbs right now but I plan on dieting down and getting on stage at around 175lbs so that is about the same as you,

Mono, trap bar deadlifts are deadlifts in the trap bar. I guess if you are asking your gym must not have one. It is a bar that is rectangular shaped and you stand inside and hold the handles which are at your sides. I like it for light deadlifting, when I am going for reps because it takes some of the pressure of the lower back and places more of it on the arms so I can go higher reps without my back bothering me.


Posted by: P-funk

Just finished my first workout on the new plan. It was pretty good, I think I could have doe a little more sets but oh well. I just need to get a feel for this first. My friend made on adjustment to my leg dat (day 2, week 1) were I am doing the speed squats. He thinks that the reps are to high to go that fast so instead I am going to do explosive speed squats...2 reps for 10 sets with 10sec rest inbetween each set. The reps will be as fast as possible and the intensity will be 60% of my 1RM.

Also, i need to clarify the terms from my split. I say one day is explosive and one day is power. However both are the same thing. Power and explosiveness both refer to our ability to apply force as fast as possible. I actuallt should have called my power day a strength day instead, since there is no time variable when talking about strength. Sorry if that confused anyone.

okay, on to today's workout:

1/12/03 chest (light/explosive)/back (strength)/traps(strength)

explosive decline dumbell bench press 85x10repsx3sets RI=30sec

mid cable corssover (4/4/4 tempo) 30x10, 35x10 RI=30s

bent over barbell rows 225x4, 235x4x3 RI=80s
The rest was supposed to be 120sec but I messed up and didn't rest enough.....could have been using 245lbs easy if rest was proper....damn it.

neutral grip pullups bw x 20x4x2, bw + 25 x4x2 RI=90s
(should have used more wieght right from the start)

dumbell pullover 100x6x3 RI=30s
(our gym only has db's up to 100 damn it....need more weight)

barbell shrugs 405x4x4 RI=90sec

30min recumbant bike.



Okay, so I underestimated my strength on some of the exercises. First day, new split, errors are to be expected for about the first week. Not bad workout...my upper back is killing right now.


Posted by: Prince

Quote:
Originally posted by P-funk
..but I plan on dieting down and getting on stage at around 175lbs so that is about the same as you.
when?


Posted by: P-funk

Well, I am not dieting right now but I am at about maintenace cals and just leaning out a little before I start a full on precontest diet around Feburary.


Posted by: P-funk

1/13 legs (light/explosive day)

5min. bike warm up

explosive speed squat 185x2x15 RI=10sec. (all reps performed as fast as possible)......should have gone heavier as this was to light, so I added 5 more sets to make up for it.....still to light though.

dumbell sldl 50x15x4 RI=30sec

seated leg curl 110x20x2 RI=30sec

leg press 6 plates x 40, 4 plates x 40 RI=30sec

45 degree calf raises 120x20x2, 100x20, 80x20 RI=30sec


Posted by: Monolith

Hey P, with those explosive speed squats... does the 10s RI between each set give you enough time to set the weight down? Or do you just stand there for 10s between each set?


Posted by: P-funk

NO, I rack the wieght a hit my watch. then at about eight seconds I unrack the weight and go. I don't want to stand there with the wieght on my back becasue that will be fatiguing and i wont be able to hit the reps as fast as I can, ya dig?


Posted by: Monolith

Quote:
Originally posted by P-funk
NO, I rack the wieght a hit my watch. then at about eight seconds I unrack the weight and go. I don't want to stand there with the wieght on my back becasue that will be fatiguing and i wont be able to hit the reps as fast as I can, ya dig?
Yeah, i get it. I thought letting the weight sit on your shoulders for the RI didnt seem right... but wasnt sure if you actually had enough time to rack it.

Must look kind of funny to someone who didnt know what you were doing... 15 two rep sets and you frantically racking and unracking the weight.


Posted by: P-funk

Yeah, everyone was staring at me because I would rack the weight so loudly because I was moving so fast....lol. All the people that were in the gym and all the trainers and there clients at that time already know I am crazy so they weren't that supprised..lol


Posted by: P-funk

1/14 shoulders (heavy/strength)/arms (heavy/strength)/abs

Had a killer workout today and my powerlifter buddy was just killing me....screaming the whole time.....lol

Standing overhead barbell press
205x3x3 RI=180sec

standing dumbell lateral raises
35x4x3 Ri=30sec

standing bent over rear delt raises
30x4x2, 35x4x2 RI=30sec

barbell curls
105x6
after that set my buddy takes the weight off and puts on more:

me: What are you doing?
him: (screaming in my face....I am sick of seeing you lift weight that you lifted in the 5th grade.....quite underestimating yourself)

115x6x2 RI=60sec

olympic bar skull crushers
125x6x3 RI=60sec
The last set he made me do as many close grip bench preses as I could and then as many as I could with him spotting me...I don;t know how many I did but he was screaming....."more! more! more! Keep going! quite hufffing and puffing!! more!! what is your problem? you are an embarassment to me!!! quite screaming!! quite crying!! more you baby more!!! I have never seen a man cry like this!! you are pathetic!!"

lol

superset
a) dumbell hammer curls 45x6, 50x6x3 Ri=60sec
b) pressdowns (on lat pull dwn station becasue I can easily rack the tricep station for to many reps) plate#7x6x3


russian twists with 25lb plate x 10 x 3 RI=30sec

1 set of full sit ups and then one set of sit ups, crunches and other things my buddy was throwing at me for my abs.....realy killer, lots of reps.


Posted by: PreMier

Sounds like you had a good workout (understatement) lol


Posted by: oaktownboy

does ur friend still compete?


Posted by: P-funk

No, he is thrity five right now....he tore his rotator cuff and his bicep tendon is messed up from years of heavy deadlifting (he deadlifted 710lbs when he won the worlds in '96). Plus he is wokring on his masters in exercise physiology. he told me that in the back of his head he really believes that if his bicep and shoulder starts to feel better he is going to try and do another competition. He is nuts so I wouldn't be supprosed if it happens. Right now he makes sure that I keep my workout intensity up as I diet down for my show.


Posted by: Triple Threat

It looks as if you're slowly being converted to a powerlifter. Welcome to the dark side.


Posted by: naturaltan

I was just reading that last workout. I found the curl weight you added was quite significant. GOod work.

I think a lot of people underestimate their true potential when lifting weights. I know I can push the missus much harder than she thinks she capable of.


Posted by: P-funk

Quote:
Originally posted by CaptainDeadlift
It looks as if you're slowly being converted to a powerlifter. Welcome to the dark side.

No, I am still a bodybuilder. My buddy just wants me to really push some weight right now before I start dieting really hard becasue he thinks I can still add some more size. I would like to do a powerlifting meet though one of these days. It is fun just trying to push heavy weight all the time.


Posted by: P-funk

1/16 back (light)/chest (heavy/power)/traps (explosive)

Pretty good workout today, should have done my heavy chest before my back but oh well.

bent over dumbell rows;two hand at a time (fast reps)
70x12x4 RI=30s

wide grip pulldowns (static 4 count contraction at bottom) RI=60s
plate#6x13
plate#6x12
plate#6x8

reverse grip chins holding the top sqaure beam of the smith machine (for grip strength) RI=60s
bw x 5
bw x 4

bench press
285x3x4 RI=3min
(worked with my freind on more of a powerlifter bench form which was cool)

incline dumbell press
100x6x3 RI=3min

high pulls RI=60s
135x6
185x8
185x6x2


Posted by: Monolith

Quote:
Originally posted by P-funk
bent over dumbell rows;two hand at a time (fast reps)
70x12x4 RI=30s
Could you describe how you did these? Were you lying on a bench?


Posted by: P-funk

No, I was standing. like when you do a bent over barbell row. I held dumbells in both hands and performed a row just like you would if you were doing it with a barbell.


Posted by: P-funk

1/17 legs (heavy)/calves (heavy)/core

5min bike warm up

deadlifts RI=3min
365x3x3
315x3x2

walking lunges (with dumbells in hand) Ri=2min
60lb dumbells x 34 steps x 1 set
60lb dumbells x 26 steps x 1set (could have finished of the last reps if I had wraps but I through them away and swore them off)

leg curls (all reps fast and explosive...heel to ass ROM) RI=60sec
130x6x1
140x6x3

leg ext. Ri=60sec
stack x 6 x 3 (need more weight)


seated calf raises RI=60sec
6 plates x 6 x 6

planks (hands on stability ball; arms fully extended)
30sec x 1 set

same position with right leg in air
30sec x 1 set

same position with left leg in air
30sec x 1 set

russian twists
35lb plate x 10reps x 2 sets

full ROM sit ups
10 reps x 2 sets

samson bends
5lb dumbells x 15 reps to each side x 2 sets



(my ass is really sore)


Posted by: atherjen

Quote:
Originally posted by P-funk

(my ass is really sore)
gotta love that!


Posted by: Prince

bump


Posted by: P-funk

1/18 arms (light)

I supposed to do some light shoulder work today also but on friday, when I was doing incline dumbell press, I kicked them back from my knee to start my set and pinched something in my left shoulder. Nothing seems to be torn, it seems that I just have an inflamed tendon. So I didn't do any shoulder work today, probably shouldn't have done arm work either. Been icing it and tomorrow is a rest day so that is most welcome.

cable curl RI=60sec
plate#8x30x3

dumbell skull crushers RI=60sec
40x20x2, 30x20

superset RI=60sec
a) straight bar reverse curls 40x20x3
b) rope pressdowns plate#7x20x3

superset RI=60sec
a) behind back barbell wrist curls 155x12x5
b) plate loaded gripper (2 hands at a time) 45x40x5

cardio: cybex arc trainer; hill intervals; level 8; 20min.


Posted by: atherjen

Quote:
Originally posted by P-funk
1/18 arms (light)

I supposed to do some light shoulder work today also but on friday, when I was doing incline dumbell press, I kicked them back from my knee to start my set and pinched something in my left shoulder. Nothing seems to be torn, it seems that I just have an inflamed tendon. So I didn't do any shoulder work today, probably shouldn't have done arm work either. Been icing it and tomorrow is a rest day so that is most welcome.

OWE!! Hopefully it heals soon, keep icing it and dont put too much stress on it!


Posted by: P-funk

1/20 back (heavy)/chest (light)/traps (heavy)

wide grip pull ups
bw + 25 x 4 x 2 RI=60sec
bw + 50 x 3 x 1
bw + 50 x 2 x 1 RI=120sec

(shouldn't have gone heavier....shoulder still a bot sore)

neutral grip cable row RI=60sec
plate#17x4
stack x 4 x 3

wide grip spider row (aka support row) RI=120sec
4 plates and one quarter plate x 4 x 3

explosive bench press
155 x 2 x 12 RI=10sec

superset RI=60sec
a)dumbell bench press 75x15, x 12, x 10
b)decline dumbell flyes 35x15, x12, x12

explosive shrugs
205x8x2
225x8
245x4
265x4
315x3x2


aside from the wide grip pull ups the shoulder felt okay. The light chest work didn't bother it and I made sure I was using light enough weight to not try and push it to hard.

Somethings happened today that made me a little crazy, made me think and kind of upset me:

1) I am all natural but I do have freinds that like to use juice. Now, one of my other friends, and sometimes training partner has jsut started doing pro hormones (probably would juice if it weren't for the needles) to get his strength and size up (I still consider pro-homrones steroids and people that use them not natural. However, my biggest issue with them is, if you are going to waste your money on that crap you may as well just go and get the real stuff and not beat around the bush). This pisses me off becasue (a) I am very competetive and (b) because I will now have ot listend to people tell me how big he is getting and how much stronger he has gotten etc. (without knowing that he has help). I just sit there and think "yeah, if I was on shit I bet I could be twice as big and twice as strong.". So my first issue is.....what would happen if I were to introduce and anabolic/androgenic into my system?? I don't think that I will ever have the guts to do it but it kind of make me wonder.

2) I started to diet, just a little, for my contest (I need to be careful because I lose weight really fast for some reason). This girl comes up to me and says "wow, you look so small and skinny already.....didn't you just start dieting??" me "um, what??!!!!" her "you just look way skinny than a couple of weeks ago....but you look better now than you did when you were bigger." Thinking to myself "shut the fuck up......do you know what you are doing to me right now!!" So now I am thinking, is a contest really worth it if I have to lose wieght/size. I mean, I used to really be into body composition. But now it is like, "hey, who cares if I am a big fat sloppy mess, as long as I can lift heavy weights...that is all I care about." (maybe not that sloppy but you get the idea.) Maybe I should stop dieting and jsut try and work my way up to 220lbs and try and really lift heavy.



Who knows???

Maybe I am just crazy.


Posted by: Rixmon

I like your 2c cottage cheese and a Apple meal

Looks like your hardcore man, Very nice


Posted by: P-funk

thanks, trail. Cottage chees is my favorite. I add splenda and some cinnamon to it and it tastes almot like rice pudding (without the sugar).


Posted by: tucker01

Quote:
Originally posted by P-funk
Somethings happened today that made me a little crazy, made me think and kind of upset me:

1) I am all natural but I do have freinds that like to use juice. Now, one of my other friends, and sometimes training partner has jsut started doing pro hormones (probably would juice if it weren't for the needles) to get his strength and size up (I still consider pro-homrones steroids and people that use them not natural. However, my biggest issue with them is, if you are going to waste your money on that crap you may as well just go and get the real stuff and not beat around the bush). This pisses me off becasue (a) I am very competetive and (b) because I will now have ot listend to people tell me how big he is getting and how much stronger he has gotten etc. (without knowing that he has help). I just sit there and think "yeah, if I was on shit I bet I could be twice as big and twice as strong.". So my first issue is.....what would happen if I were to introduce and anabolic/androgenic into my system?? I don't think that I will ever have the guts to do it but it kind of make me wonder.

2) I started to diet, just a little, for my contest (I need to be careful because I lose weight really fast for some reason). This girl comes up to me and says "wow, you look so small and skinny already.....didn't you just start dieting??" me "um, what??!!!!" her "you just look way skinny than a couple of weeks ago....but you look better now than you did when you were bigger." Thinking to myself "shut the fuck up......do you know what you are doing to me right now!!" So now I am thinking, is a contest really worth it if I have to lose wieght/size. I mean, I used to really be into body composition. But now it is like, "hey, who cares if I am a big fat sloppy mess, as long as I can lift heavy weights...that is all I care about." (maybe not that sloppy but you get the idea.) Maybe I should stop dieting and jsut try and work my way up to 220lbs and try and really lift heavy.



Who knows???

Maybe I am just crazy.
Your kidding me right. I read your journal and envy your dedication and knowledge. If I could look back at the past year and see the progress that you have made I would be on cloud nine.

As for the PL or BB aspect, that decision is your, either way is an excellent choice, it comes down to what is more fulfilling to your lifestyle. Maybe even PLing for a while to help develop the muscle thickness and persue BB down the road.

Either way keep up the hard work. Remember what you have achieved so far.

BB and PL is a lifestyle, there is short term answer that will answer this for you.



Iain


Posted by: P-funk

Quote:
Your kidding me right. I read your journal and envy your dedication and knowledge. If I could look back at the past year and see the progress that you have made I would be on cloud nine.
well, I am not saying that i am going to do it (although if I did I would have no shame in keeping my journal hinest and talking about it). I am just really curious right now as to what would happend and how far I could push myself if I took some stuff.

I appreciate the comments on my progress but let me give you an exaple of what I am talking about. I slowly gained all my weight, eating right all the time, never missing a workout, being completely consistent 24/7. Packed on about 50lbs in less than a year and really not that much fat. I have a freind that gained about 30lbs in a matter of a couple months by stacking tren and deca!!! he is huge now!!! I find it upseting that I have wokred so hard to make the same type of gains he has made in less time, with him eating a much less clean diet, and working out less frequntly/intensly and missing workouts. Now, if I took what he took, with my dedication and work ethic I am curious (as is he and most of my other friends) to see what would happen.


Posted by: tucker01

I have no problem with you are anyone doing a cycle, to each there own.

I would personally feel alot better about myself knowing that I achieved these goals without any assistance.

I understand your curiousity and I myself have thought about ph's and AAS. But you are still achieving so much naturally, why not take advantage of that?

By no means am I suggesting that you shouldn't use AAS, that is your choice. I just thought your attitude about you achievements was poor, and thought I would call you out on that.

Here is some food for thought, I can't remember where I got this saying

If your mind can conceive it and your heart can believe it then you can achieve it.


Posted by: P-funk

lol, great saying.

My probelm is no that I have a bad attitude about my achievments. The problem is that I am going to diet down and be about 170lbs ripped. That upests me becasue I feel like that is so small and it will take another half a year to get back to were I am now. I just want to make the gains and get as big as possible.....I never want to be skinny. I would rather be fat and chubby than skinny.


Posted by: naturaltan

P-funk ... do what you think is right for you. I don't personally understand the using to get big just because one can, but that's just me. I'd kill to have a body like yours and know it's because of hard work and a constant clean diet.

Good luck in your decision. It does make one wonder what if, but that could come at a price - said with the reminder I know very little about steriods.


Posted by: PreMier

Quote:
Originally posted by P-funk
I slowly gained all my weight, eating right all the time, never missing a workout, being completely consistent 24/7. Packed on about 50lbs in less than a year and really not that much fat. I have a freind that gained about 30lbs in a matter of a couple months by stacking tren and deca!!! he is huge now!!! I find it upseting that I have wokred so hard to make the same type of gains he has made in less time, with him eating a much less clean diet, and working out less frequntly/intensly and missing workouts.

I absolutely understand what you are going through here. I have a freind that gained 30 lbs in 2 months off of a cycle, now he is as big as me I have been lifting for years, and eating clean and working hard most of the time. To see someone come right in and nearly surpass you is quite upsetting to say the least.
I personally wont take any AAS untill I am 30+ yrs old, just because I am young and feel I dont need it. Plus without the magic juice where would your friend be at? It is a good feeling when someone asks "Are you on steroids?" and you can answer with an HONEST NO. Do whatever you want bro, but remember do it for YOURSELF, not to compete with others on AAS.


Posted by: Jodi

Funky.................no, I will PM you tonight instead.


Posted by: P-funk

Quote:
Originally posted by Jodi
Funky.................no, I will PM you tonight instead.

lol, i like it when you blow me kisses......



*time to go back to work....talk to you guys later *


Posted by: Monolith

Well, P, whats more important to you? Do you lift because you enjoy it? Because its given you pleasure to watch how your hard work can craft your body into a piece of art? Or do you lift just to try and be "better" than the next guy? If its for the latter, then you should know that there will always be someone stronger or bigger than you.

If you start changing your exercise style because of outside pressure, then you'll only begin to resent it and the reasons for the change. Just step back and remember why youre lifting. What first got you into it.

Now, that said, there's nothing wrong with steroids or PH's - as long as youre taking them for the right reason. As you undoubtably know, the health risks increase twentyfold when you introduce anabolics. From your journals, you certainly look dedicated enough to track your health and remain on top of things... but do you want to take it that far? It sounds like youre just exasperated at watching other people cheat to get ahead. They arent as dedicated as you. They arent as disciplined as you. They dont have the drive to excell as you do - and it probably shows up in other aspects of their life as well.

Anyway, im kind of ranting here, but here's the cliffnoted version: Make sure you base your decision on what you want to do, not what other people think you should do.


Posted by: P-funk

1/21 legs (light day)

worked legs today with my powerlifter friend so we did his workout (it was his light legs day also)

box squats (box was set 12in. from the floor)
wieght was light, reps were lowered to focus on explosiveness.
185x5x1
225x5x4

sldl (rep velocity was as fast and explsive as possible)
225x12x3

leg extensions
plate#4x40x3

45 degree calf raises
100x12x3
120x12x7
(underestimated and went to light here)

seated calf raises
3 plates x 12 x 10

lying external shoulder rotation
5lbs x 12 reps each shoulder x 3 sets

Okay, so hand this conversation with my buddy during our workout today...here is what he had to tell me:

me: Do you thihnk it is bad to do a cycle of steroids

him: no, I don't think steroids are bad and I don't think it is bad for people to do cycles

me: do you think it is bad for me though to try it?

him: no.............but, you are going to have to live the rest of your life knowing that you did steroids and you are not all natural and I don't think you can handle that. Patty (that is what my friends call me) look, you are going to get there, you will reach your goal weight whether you do that stuff or not. Next offseason you'll hit 210lbs and then the one after that a little higher. If you do that stuff it is not going to make that muich of a differenece execpt that you may get there faster and again, you have to live with the fact that you did it. Look at me, when I was 20 years old I tore my left hamstring so some guy on the powerlifting team gave me some deca and told me it would heal my hamsting. I was a stupid 20 year old so I took it. It worked for my hamstring and I gained a little weight. Then a few months later I tore the other hamstring. So, someone on the team gave me test and d-bol. I took it, whatever I was a stupid kid, I gained weight and put on some muscle. Let me tell you something, if you saw me when I was 20yrs old before I did any of that shit I was 230lbs. I am 35 now and I weight 245lbs. What the fuck was the big deal, it didn't make that much of a difference in the long run but I have to live with the fact that I did that shit. Just be patient, you'll get there and you will feel much better about it when you do.

Since I really respect this guys opions and he is such a great person I think I will stick with his advice.


Posted by: ponyboy

That's good advice bro - listen to those who have been there and learn from their mistakes rather than making your own.

BTW you don't need juice you look freaking amazing without it. And that's coming from a guy.


Posted by: P-funk

lol, thanks ponyboy.


Posted by: tucker01



It is your decision, but glad you have a friend like that.


Posted by: naturaltan

What your friend said was very logical and well put forth. He basically put it in your hands and he knowing you better than most here, understands where you're at with that line of thinking. Again, I don't know enough about using, but I think you made the right choice.


Posted by: Triple Threat

Box squats? Great. They should have a positive effect on both regular squats and deadlifts.


Posted by: P-funk

1/22 shoulders (heavy)/arms (heavy)/abs

tried to not lift to heavy becasue my shoulder is still btohering me. Think I may have slightly dislocated it again (I have idslocated my left shoulder a couple of times befre.), just feels out of place.


Went moderate and didn't really try to do anything to hevay today.

push press RI=120sec
155x5x1
175x5x3

(should have gone well up over 200lbs for this exercise)

cambered bar curls RI=120sec
115x6x4

dumbell skull crushers RI=120sec
60x6x2
50x6x2

(these really upset my shoulder. didn't feel very stable so I dropped the weight a little on the third and fourth set)


reverse peck deck (horizontal grip) RI=60sec
165x6x2
180x6x2

standing dumbell lateral raises RI=60sec
30x6x4

superset RI=60sec
a) dumbell hammer curls (standing) 50x6, 55x5x2
b) tricep pressdown (done on lat pulldown machine) plate#8x6, plate#9x5x2

superset Ri=60sec
a) behind back barbell wrist curls 185x8
b) barbell reverse wrist curls 50x8

weighted decline crunches with ten russian twists at peack contraction on each rep RI=30sec
10lb plate x 5 x 5

superset RI=30sec
a) crunches with feet in air 20reps x 3 sets
b) reverse crunches 15reps x 3sets


Posted by: Prince

Quote:
Originally posted by P-funk
1/22 shoulders (heavy)/arms (heavy)/abs

standing dumbell lateral raises RI=60sec
30x6x4
this one surprises me, was this some sort of super set at the end of your shoulder work-out?

just curious cause by looking at all of your lifts you're pretty damn strong, but 30lb laterals should be very light for you.


Posted by: P-funk

Quote:
Originally posted by Prince
this one surprises me, was this some sort of super set at the end of your shoulder work-out?

just curious cause by looking at all of your lifts you're pretty damn strong, but 30lb laterals should be very light for you.

yeah, this was super light, but like I said I was trying to go kind of light becasue of my shoulder pain. It was realy hurting when I was abducting my shoulder so I decided to just move a little bit of weight and play it safe until it gets back to normal.


Posted by: M.J.H.

Some nice strength Patrick, impressive weights that you're throwing around. What are your stats, height/weight, etc.?


Posted by: P-funk

Quote:
Originally posted by MonStar
Some nice strength Patrick, impressive weights that you're throwing around. What are your stats, height/weight, etc.?

thanks,

I am 5'5" and I weigh about 193lbs right now.


Posted by: Jodi

Quote:
Just be patient, you'll get there and you will feel much better about it when you do.
Excellent advice! Funky, your huge, I know, I've met you. Your one of the smartest people I know in BB so you know the consequences and I would never preach you about your choices but with your potential, hard work, dedication and amazing genetics there is no reason for it IMO.

Although you had long sleeve shirt on and such I could tell how thick and wide you were and that was over 3 months ago now.

Oh, did I forget to mention, Nice Butt!


Posted by: oaktownboy

aww ain't that sweet..u are p would make a good couple


Posted by: P-funk

Quote:
Oh, did I forget to mention, Nice Butt!

What cute butt??? who? you??

I know you aren't talking about me and my fat sqauters ass.....lol


Posted by: P-funk

1/24/03 chest (heavy)/bacl (leight)/ traps (light)

the shoulder felt okay today so I decided to try and push it a little bit.

Incline bench press RI=3min
255x3x2
255x5x1

This was ridiculous, my strength has gone up so much. i have never moved this weight so fast. It felt like the bar was weightless in my hands because the reps were so fast and explosive. I should have gone for 265.........next time.

Neutral grip machine press (sagital plane) RI=90sec
another amazing feeling of strength here:
215x4x2 (hmm, not heavy at all!!)
230x4x1 (still not heavy)
stack (260)x4x2 (still not heavy??)

cable cross over RI=60sec
plate#8x8x3
at then end of each set were 10 half reps

reverse grip pull down (2 count pause at bottom and a super slow negative, about a 5-6 count) RI=60sec
plate#8x10x3


Unilateral cable row from a squat position RI=60sec
plate#86x20x3

dumbell shrugs RI=60sec
100x15x6

bike sprints
15min total
30sec. sprint followed by 1min of non resistant moderate/rest type pedaling.


Posted by: P-funk

1/25 legs (heavy)

front squat
245x4x3 RI=3min

sldl
295x4x4 RI=2min

unilateral leg pres
4 plates and one quater plate per sidex6x3 RI=60sec

lying leg curl RI=60sec
145x6
150x6
160x4x2

seated calf raise
6 plates x 6 x 5 Ri=120sec


Posted by: atherjen

gosh nice lifts hun!! Keep it up!


Posted by: P-funk

thanks JEN....I wish I felt the same way about my lifts....lol


Posted by: atherjen

well, we are never satisfied with our own lifts. heck I complain all the time I feel so weak!!
trust me though, those are great weights!!


Posted by: oaktownboy

weight's looking good bro..how's life p?


Posted by: P-funk

Quote:
Originally posted by oaktownboy
weight's looking good bro..how's life p?

thanks brother.....Life is okay I guess, just been really busy at work, training people and training myself. Gonna be starting my pre-contest diet soon. Other than that just take it one day at a time and TRYIN' (as much as I can) to keep my head up and not get down. How is everything with you man?


Posted by: tucker01

Very Freakin Nice

Thats a pretty hardcore workout.


Posted by: oaktownboy

Quote:
Originally posted by P-funk
thanks brother.....Life is okay I guess, just been really busy at work, training people and training myself. Gonna be starting my pre-contest diet soon. Other than that just take it one day at a time and TRYIN' (as much as I can) to keep my head up and not get down. How is everything with you man?
i'm back at school..i am actually thinking of transferring to another school back home...dunno...the college i am currently attending is hard as fuck.. any chance that you will ever be out in california? we should train together one day


Posted by: P-funk

Quote:
Originally posted by IainDaniel
Very Freakin Nice

Thats a pretty hardcore workout.
Thanks Iain


Quote:
i'm back at school..i am actually thinking of transferring to another school back home...dunno...the college i am currently attending is hard as fuck.. any chance that you will ever be out in california? we should train together one day
Actaully, funny you should ask, my brother and his girl freind live outside of San Fransisco (Walnut Creek?). I am trying to save up some money to maybe take a trip out there this summer. I'll let ya know. I don't really know how far that is from where you are though?


Posted by: P-funk

1/26/03 shoulders (light)/arms (light)/abs and core

seated dumbell press RI=60sec
65x15
65x11
65x10

(probably should have rested longer. Really wanted 15 reps across the board...DAMN IT!!)

unilateral behind back cable lateral raises
Np rest in between sets
15x12x3

mid cable rear delt raises RI=45sec
25x15x3

cambered bar preacher curls (inside grip) RI=60sec
65x15x3

cable press down RI=60sec
stackx20x2
stackx13x1

superset RI=120sec
a)close grip bench press 135x15x3
b)standing dumbell curls (performed bilaterally) 30x15, 30x10,
20x12

wrist curls RI=60sc
65x20
65x16
65x12x2

reverse wrist curls RI=60sec
45x12x3

hanging leg raises
12 reps x 3 sets

hyper extensions
bw +45 x 12 x 3

full ROM sit ups
15reps x 2 sets


Posted by: PreMier

Figured out a new split yet, or looking for suggestions still


Posted by: P-funk

no, I don't have anyhint planned yet. I need to look at myself, look at my trouble spots and start training bodyparts again and stop my power training, which sucks becasue I like training like this more than I like training with a bodybuilder split. Oh well, Only 17 weeks until the show and then it sis back to explosive power training for the summer until I go precontest for my Nov. show.....lol, unless I go hardcore and do some powerlifting meets instead and really start training for strength.


Posted by: PreMier

Well I just switched mine already. It goes like such:
Legs
Chest/Shoulder/Tri
Back/Rhomboid/Bi
And the split is 3 on, 1 off, 2 on, 1 off.

Powerlifting eh? I am not into that anymore, would rather look like a BB than a refrigerator lol

Also earlier about you thinking of dabbling in "Juice". After meeting with Ron it was an eye opening experiance. I dont think I even want to dabble in PH now... Ron said to me he is all natural because he is not in it for sheer size, he is in it for the longevity. (a true bb in my opinion) I mean what he looks like now, he will look like that for a VERY long time to come, because it is HIS muscle. Not muscle from steroids. If you ever get a chance to see Pumping Iron the special edition, they all meet back up 25yrs later. ALL of them but Lou and Franco looked like shit! They had nothing to show, nothing. Their bodies had become seriously detioriated compared to what they once were.


Posted by: Monolith

Quote:
Originally posted by P-funk
no, I don't have anyhint planned yet. I need to look at myself, look at my trouble spots and start training bodyparts again and stop my power training, which sucks becasue I like training like this more than I like training with a bodybuilder split. Oh well, Only 17 weeks until the show and then it sis back to explosive power training for the summer until I go precontest for my Nov. show.....lol, unless I go hardcore and do some powerlifting meets instead and really start training for strength.
You should try some powerlifting/strength training. It'd be a great experience, and you might pick up some good ideas to apply to hypertrophy training. Besides, it'd be a fun change for a while.


Posted by: P-funk

Mono, powerlifting/strength training is the basic idea of what I do now. But, I am going to have to change to accomodate my week points.

Premier, that is a split I used in the past (mind sept '03-dec 1/03...yeah, I know...I am anal). I liked it a lot, thanks.


Posted by: oaktownboy

hey pat i have a question for the past year i have been going heavy in all my lifts..but i mainly do low reps..when should i incorporate high reps with light weight????maybe i need to change my workouts..any ideas???


Posted by: P-funk

yeah, what is your split and what type of rep range are we talking about here?? Also, what are your goals? size or absolute strength? You may want to tryand do something like the split I am on now where it kind of hits both aspects and everything gets worked two times a week.


Posted by: oaktownboy

i am all for getting as huge as i possibly can..i'll PM you my workouts, since they are kind of big. my current split is
1.Chest/calves
2.Back/shoulders
3.off
4.hams/quads
5.arms
6.off
7.repeat


Posted by: PreMier




Posted by: P-funk

god, what a busy day at work!!! I am fried!!

1/28 back (heavy)/chest(light)/ traps (heavy)

bent over rows RI=3min.
245x4x3

reverse grip pull ups RI=90sec
bw x 8 x4

wide grip pulldowns RI=90sec
plate#13x5x4

dumbell bench press on swiss ball RI=90sec
75x15
80x12
80x11
80x10

cable cross over RI=30sec
plate#4x25x5

dumbell upright row RI=60sec
50x8
60x5x3

cardio: stairmaster for 15min.

Today is a pretty sad day and the cardio was done in sadness. I hate doing cardio, however, I find it less tediuos when there is someone there with me to talk to. I frequntly would do my once a week instanllment of carido with one of my freinds, whose last day at work was today. I am very sad because she is one of the sweetest people I know and we shared some really great laughs but now she is moving back to Massachusettes (spelling?? lol) to get married. Today was our final cardio session together but besides being my cardio pal she was a great person with whom I shared some great times and I will miss her dearly.


Posted by: PreMier

Quote:
Originally posted by P-funk

Today is a pretty sad day and the cardio was done in sadness. I hate doing cardio, however, I find it less tediuos when there is someone there with me to talk to. I frequntly would do my once a week instanllment of carido with one of my freinds, whose last day at work was today. I am very sad because she is one of the sweetest people I know and we shared some really great laughs but now she is moving back to Massachusettes (spelling?? lol) to get married. Today was our final cardio session together but besides being my cardio pal she was a great person with whom I shared some great times and I will miss her dearly.
You should make a movie... that way I can list it in that one thread...



Posted by: P-funk

lol, maybe that would be a good idea. But then everyone will see me cry...lol. There may be a little tear sheddin' during her going away party on Friday. I am pretty upsey....I am really going to mis her.


Posted by: PreMier

Yea that really sucks when you have a good friend move away. I have had it happen a few times man. It bugs at first, but then after a while things return to normal. Funny thing is the memories always pop back in your head at certian times and will bring a smile to your face.


Posted by: P-funk

1/29/03 legs (light)

warm up: bike 5min.

squats (ass to the grass) RI=3min.
245x12x2
245x8
(last set my form started to go so I stopped at 8. That sucked, I have been training with such low reps on squats for so long that I have no endurance anymore. I really wanted to get 245 for 20reps......My goal is to hit 315 for sets of 10.)

seated leg curl RI=30sec
140x15x4 (ouch!! that burns!!)

sldl RI=30sec
225x10x3

superset RI=90sec
a) walking lunges BW x 40 x 4
b) leg extensions plate#10x10x4

seated calf raises RI=60sec
4 plates x 12 x5

45 degree calf raises RI=6-sec
260x10x3


Posted by: P-funk

Okay, tomorrow is the last day of this training program and then I will be switching to more of a bodybuilder split and prioritze more of the things i neeed to prioritize (mainly hamstrings and arms) to get ready for my show (16 weeks form feb. 5). My diet is going to get really tight and this weekend will be my last weekend to eat whatever I really want (I'll leave it to the superbowl). I don't really know what kind of trainig split I am oging to use yet and I will try and get something together this weekend and post it.


Posted by: PreMier

Great workout man. Do you ever do donkey calf raises? I find when I do the seated calf raises it hits the font of my calf pretty hard, is this normal? I look forward to your new split RI=rest inbetween?


Posted by: M.J.H.

Bodybuilding show 16-weeks from February 5th I see? Good luck with it. What kind of show is it? Natural? What age group, etc.?


Posted by: P-funk

yes RI=rest inbetween.

I love Donkey calf raises but the shitty gym that I work at has no donkey calf raise machine. I was trying to do them with my training partners on my (when I have the machine I can do over 500lbs for reps...racking it and then placing 45s on it) but the problem is my training partners are huge guys (one is 5'9" 250 and the other is 6'1" 275) and I am short 5'5" so I don;t have a very long torso to fit these guy on my back so it is to hard to balnce them....lol. So instead I do 45 degree calf raises and if I can get the energy at the end of my workout to load up the leg press I'll do straight leg calf raises there also, which do hit the gastrocnemius as well.

that is strange that your anterior tibialis gets a burn from seated calf raises, where your soleus is being activated. I don't think it is a bad thing as I am sure you are just extending really deeply and stretching it out before plantar flexing your foot.


Posted by: x~factor

Quote:
Originally posted by Yanick
we just use the classic time digi cams, lol
Don't use that POS camera. It has, what, 1/4 mega-pixel? Plus I need it at work.

Pat, I knew you were strong but... Hot DAYUM!


Posted by: P-funk

Quote:
Originally posted by MonStar
Bodybuilding show 16-weeks from February 5th I see? Good luck with it. What kind of show is it? Natural? What age group, etc.?

I am natural but the show is an NPC show so there will be others there that are not natural.

bodybuilding shows are not broken up into age groups but I am 24.


Posted by: P-funk

Quote:
Originally posted by x~factor
Don't use that POS camera. It has, what, 1/4 mega-pixel? Plus I need it at work.

Pat, I knew you were strong but... Hot DAYUM!

lol, thanks Ray. I used to think I was prety strong but you should see some of my buddies I workout with. They are real freaks!!


Posted by: P-funk

1/30 shoulders/arms

seated dumbell upright rows (for the middle delts)
35x10
40x10x3

seated dumbell press
70x10
75x10
80x9

(to light, should have just started with the 95s)

reverse peck deck (vertical grip)
165x10
150x10
150x10
dropset 135x12, 90x10

behind back cable lateral raises
plate#4x13
plate#4x12
plate#4x10

barbell curls
95x10x3

dumbell skull crushers
50x12x2
50x10

cable preacher curls
plate#10x10x3

cable presdowns (on lat pulldown machine)
plate#6x15
plate#7x10x2

sittin' here eating my cottage cheese (1am eastern time), feelin' pretty upset/depressed. I just got back from a bar that my friend was having her going away party at (I drank two drink....one vodka tonic and one maker's mark on the rocks.....first time drinking in a long time and only did it to appease her at her party). I am really sad that she is leaving the city because she was one of the sweetest persons I have met and was able to make even a cynical fuck like myself happy. Saying goodbye to her tonight was extremly difficult and I feel like I just lost a piece of me.


Posted by: atherjen

Quote:
Originally posted by P-funk
1/30 shoulders/arms

seated dumbell upright rows (for the middle delts)
35x10
40x10x3

seated dumbell press
70x10
75x10
80x9

(to light, should have just started with the 95s)

reverse peck deck (vertical grip)
165x10
150x10
150x10
dropset 135x12, 90x10

behind back cable lateral raises
plate#4x13
plate#4x12
plate#4x10

barbell curls
95x10x3

dumbell skull crushers
50x12x2
50x10

cable preacher curls
plate#10x10x3

cable presdowns (on lat pulldown machine)
plate#6x15
plate#7x10x2

sittin' here eating my cottage cheese (1am eastern time), feelin' pretty upset/depressed. I just got back from a bar that my friend was having her going away party at (I drank two drink....one vodka tonic and one maker's mark on the rocks.....first time drinking in a long time and only did it to appease her at her party). I am really sad that she is leaving the city because she was one of the sweetest persons I have met and was able to make even a cynical fuck like myself happy. Saying goodbye to her tonight was extremly difficult and I feel like I just lost a piece of me.

Aww Patrick, hang in there. I know how extremly difficult it is having someone you care so much about leave. It was indredibly hard for this past Christmas having my sister go back to Texas. I think I was a wreck for a week.
you havent lost her hun, shes just moving a bit farther away. Im sure that you can still keep in contact and somehow arrange visits. I know its not the same.. I deal with it daily too.
Try and cheer up (better said then done ehh..) Hope things look brighter for you today.
and on a good note.. Nice lifts on that workout!!


Posted by: P-funk

thanks Jen.

Lifts were okay, shoulder is still hurting.


Posted by: P-funk

I have put together my next workout split that is going to bring me up to my contest (16 weeks away). I will be prioritizing hamstrings and arms and I will not be focusing on power training much for the next 16 weeks as this aproach will be more "bodybuilder" oriented. I am going to train a little instinctual instead of having everything pretty laid out like usual, so the rep ranges, rest intervals and sets will all very in each workout and I will not be focusing on "light" and heavy workouts except maybe a little more so on the things that are being prioritized. I am not going to do much heavy lifting for the next 16 weeks either, instead really focus on a higher rep range, about 6reps and up per set (especially as my diet gets really ful swing and my bf% gets lower).

mon-legs/arms
tues-chest/abs
wed-rest
thurs-arms/hamstrings
fri-delts/traps
sat-back/abs
sun-rest


Posted by: atherjen

hey Patrick.. why are you training arms 2x week? if those are your top priority along with legs then Id just hit them hard once/week. Id think otherwise youd risk overtraining them since they are involved(but indirectly) in other exercises.


Posted by: P-funk

Legs aren't my problem..My quads are big, but my hams suck. I like training everything twice a week as long as intensity and volume very enough between each workout you can make everyting grow well, just look at my last training split or one of the ones from my old journal, everything gets hit twice in some sort of fashion. I made everything once this time because I want to balance my look out. I will chnage the intesity of arms, one workout killing it and the next being more of a pump workout to get blood in there and try and increase sacoplasimc hypertrophy instead of just strength.

usually when I train geverything twice a week I can add size pretty fast so in order to let my arms and hams catch up I am trying to only give them that treatment.


Posted by: P-funk

first day of the new split. My training partner and I went a little lighter today on the weights and focused on getting some more reps.

2/2/04 legs/arms
bike 5min warm u

hack squat (the hack machine in our gym sucks and the angle is all messed up so going below parallel on these wrecks your knees. So we only do hack to parallel.)
8 plates x 15
10 plates x 12
12 plates x 6+1

dumbell hamsitring curls
60x15
this exercises is becoming a problem because I need heavy weight and I can't squeze an 85db between my feet. So we did them on a decline bench instead (this really killed, a burn I have never felt before)

decline dumbell curls
35x12x4 sets

barbell lunges (in place)
135x10 reps each leg
145 x 10 reps each leg x 2 sets

close grip bench press
225x8x2
225x6

standing dumbell curls (alternating)
50x8 reps each arm x2
50x6

cable skull crushers
stack x 12
stack x 11

rope cable curls
plate#12x15
plate#13x8

45 degree calf raises
300x12x2
340x9
stack x 8 x 2


Posted by: Prince

Quote:
Originally posted by P-funk
My quads are big, but my hams suck.
same here...I have never had much for hams, although they're very strong.


Posted by: P-funk

yeah, that is my problem. they are stong but they just aren't impressie looking.


Posted by: PreMier

Have you changed your diet yet? Workout split looks good.


Posted by: P-funk

my diet doesn't have to chnage much as I eat the same food basically year round. except when bulking I will have a little more sugar and my cals are sky high.

Here is what I ate to day:

m1
6 whites
4 whole eggs
1c oatmeal
multi-vitamin
vitamin C
B-complex
glucosiamine/chondroitin

m2
8oz chicken
1c brown rice
1tbps flax
celery sticks

m3
8oz ground turkey
1/2c brown rice

m4 (post workout)
2.5scoops Optimum Protein
2 peanut butter flavored rice cakes

m5
8oz chicken
1c brown rice
steamed broccoli
(forgot my flax here......will make up for it in the next meal)

m6
1 can albacore tuna
1tbsp flax
1tbsp cider vinager
1/2c brown rice

m7
2c cottage cheese
1 apple

water=5 liters


How is that??


Posted by: PreMier

Thanks. Whats the cider vinegar for?


Posted by: P-funk

I use the cider vinegar becasue it tastes good with the flax. usually I pur the two over some romain lettuce and spinach (like salad dressing). Also, there are studies which suggest things like cider vinegar can aid in fat loss by lowering the glycemic index of a meal and increasing the rate of flycogen repletion. The studies were all done on mice so it is hard to say whether it works for humans or no, horever they do capitolize on it by having things like thcider vinegar diet marketed towards over weigth people. I mainly use it for taste though.


Posted by: P-funk

2/3 chest/abs

my tri's are so fried, especially after the close grip bench presses yesterday. I have never started the week with arms so I was wondering how I would do on benching today....I am pretty displeased as I felt really weak, I guess this is what has to happen if I want to prioritize arms. I really didn't feel strong and got kind of depressed over my benching today. (okay I am done)

bench press
275x5x2
275x4

decline flyes
50x15
60x12
70x10

incline dumbell bench press
100x4 (tri's were to tired to hit this weight......DAMN IT!!)
80x8
80x7+1
80x7+1 (pathetic)

mid cable crossover
75x12x3

samson bends
5lb dumbells x 10 reps to each side x 2

hanging leg raises (legs extended straight in front, no knee bend)
10 reps x 4 sets

weighted machine crunches
60x10x3

then my friend Yan (some of you may know him form IM as Yanick) was working legs and doing deadlifts with 315. So of course while watching and giving form advice it led me to do a couple of sets of deadlift at 315.....damn, can't weight to ddeadlift on mon.


Since my freind has left last friday my mind has been a mess, usually other places than it should be. I find myself getting sick to my stomach, with longing, and just thinking about her a lot. She is coming back into the city for a day next thursday and I can't waite to see her.....I really miss her a lot.



Posted by: PreMier

GJ man.. dont let the weight thing get you down. As long as your getting a good w/o then you shouldnt be worrying about how much you can push.
Also have you told your friend how you feel?


Posted by: P-funk

Quote:
Originally posted by PreMier
GJ man.. dont let the weight thing get you down. As long as your getting a good w/o then you shouldnt be worrying about how much you can push.
Also have you told your friend how you feel?
yes, she knows how I feel and I know how she feels but the problem is way more complicated than that and although I do often discuss my personal life in my journal i would rather not
talk about this.


Posted by: P-funk

2/3

here is what I ate today

m1
1 can albacore tuna
2tbsp mayo
1c brown rice
steamed broccoli
multi-vitamin
vitamin C
B-complex
glucosiamine/chondroitin

m2
6 egg whites
4 whole
1c oatmeal

m3
8oz chicken
1c brown rice
romaince lettuce/spinach salad
1tbsp flax
1tbsp cider vinegar

m4 (post w/o)
2.5 scoops optimum whey protein
2 peanut butter rice cakes

m5
8oz chicken
4oz sweetpotato
1tbsp flax

m6
2.5 scops optimum whey
1 tbps flax
1 apple

m7
2c cottage cheese
1 apple


water=6 liters


totals:
3745.5 cals
370.5 protein (40%)
239 carbs (30%)
114 fat (30%)


GRRR!!!!!! I am hungry...I hate dieting!!


Posted by: PreMier

3700 cals dieting... LOL Poor you!

How often are you going to lower your cals? Or are you going to keep this many untill the contest?


Posted by: P-funk

No, I'll lower them probably every 2-3 weeks as needed....I don't know how long I will keep these cals because I seem to be leaning out already and I am at aobut 11-12% bf right now (16 weeks out). I lose weight really fast so I have to make sure I keep my cals up. Hopefully I wont have to go to low under 3000 cals, especially once cardio starts to get added.


Posted by: PreMier

When you do lower them, will you just lower carbs, or everything?


Posted by: P-funk

I'll lower some carbs first and maybe even try to keep the vals in the same balpark by adding more protein and fats. I have had good sucess dieting like that. Carbs will be the first to get lowered, although they are already pretty darn low so I will probably drop to about 3500 cals in a couple of weeks. My buddy who is "coaching" me for the show, and doing the show also, says that I am losing weight to quick so I have to watch out. My waist has already really dropped.


Posted by: atherjen

things are looking good Patrick!! take it slow as your coach said! lucky you to be able to eat so much and still drop...
Keep it up!!


Posted by: P-funk

thanks JEN.....always so complimentary


Posted by: P-funk

2/5 hamstrings and arms

SLDL
275x8x3

seated leg curls
170x12
185x12
200x8x2

hamstring drops
bw x 6 x 3

olympic bar skull crushers
125x8x2
125x6+2

cable preacher curls
plate#7x20
plate#8x20
plate#8x15

unilateral cable pressdown
plate#5x15
plate#6x10
plate#6x8

high cable curls (aka mickey mouse curls)
plate#4x20
plate#5x12x2


Posted by: PreMier

What are hamstring drops? Also your plate #'s are they 10Lbs a piece?


Posted by: P-funk

Hamstirg drops (I like to call them the poor man's glute/ham raise)- Kneel down on the ground with a half foam roll det right were the top of your foot and your leg meet. Have a training partner hold the back of your ankles down. Then lower your body, back flat as a board, as far as you can making an eccentric contraction with your glutes and hams. Once you can't lower any more let yourself drop to the ground, arms out in fron to cathc yourself. When you hit the grouns gently push with your arms, as they break your fall, and raise back up by contracting your hamstrings.

The plate numbers are the number of plates that the pin is placed in on the weight stack. Unfortunatly the shitty gym I work and train at has lost the conversion charts so we have know way of knowing how much weight each plate equals. However, form years of expercience and training at other gyms and knowing what kind of weights I use at other gyms I know that the plates are more than 10lbs a piece.


Posted by: PreMier

Thanks. I see people using the lat machine for those drops. They place their feet under the knee pads and move a bench near the tower to push off on.


Posted by: P-funk

that work to but it is also more work as you have to move benches around. (i am lazy..lol)


Posted by: Jill

Peanut butter rice cakes? Man those sound real yummy right now. BTW, what does acv taste like? Is it sweet or sour, like vinegar? Thinking of buying it to eat with salad and veggies.


Posted by: P-funk

Quote:
Originally posted by Jill
Peanut butter rice cakes? Man those sound real yummy right now. BTW, what does acv taste like? Is it sweet or sour, like vinegar? Thinking of buying it to eat with salad and veggies.

ACV tastes pretty good. it is more sweet than regular vinegar, that is why I use it.


Posted by: P-funk

2/6/03 delts/traps/abs

neutral grip cybex plate loaded shoulder press (sagital plane). Weight listed is the amount of weight with each arm.
50x10
60x6x3

Bent over rear delt dumbell raises
40x10x4

cable lateral raises (to the front)
40x10
40x8x3

olympic bar upright rows
115x10
125x8
135x6x2

machine shoulder press (facing the pad)
plate#7x15x2

behind back shoulder shrugs (olympic bar)
225x10
245x10
265x7x2

barbell shrugs (bar infront)
315x12x3

decline situps, at the top of each rep 10 russian twists are performed)
25lb plate x 5 x 3

crunches on the half swiss ball, at the top of each rep a 4sec static contraction and a 15sec statci contraction on the last rep of the set
10reps x 2 sets



My training partner tore his bicep tendon during this workout so that really sucked.


Posted by: atherjen

yikes. how did he pull his biceps!

training looks great!!


Posted by: oaktownboy

tore his bicep doing shoulders??


Posted by: P-funk

the bicep tendo crosses the shoulder joint. It also contributes to sagital plane flexion of the shoulder (think presses, like we started out with)! he either tore it there or on the rear delt raises. ti looked messy. he is lucky it didn't role up like a window shade on him and detach from the bone!!


Posted by: oaktownboy

that must have been a nasty sight..i had a friend who tore his bicep brachaii...half a year in rehab


Posted by: oaktownboy

are u mixing it up between light and heavy or just goin heavy?


Posted by: P-funk

I am mixing it up every workout.


Posted by: P-funk

Well, my training partner is out for the June contest because of his torn bicep so P-Funk is flying solo.

2/7/03 back/forearms/cardio

pull ups (straight bar)
bw + 10 x 10
bw + 10 x 8
bw + 10 x 7

wide grip seated cable rows (I used the independent hand attachments instead of the bar so that I could get a better range of motion)
plate#9x15
plate#11x10
plate#12x10x2

one arm dumbell rows
100x8x3

wide grip pulldowns
plate#11x12
plate#12x8
plate#9x10

rope cable straight arm pressdowns
plate#9x15
plate#12x10x3

hyperextensions
bw + 45x12x3

behind back wrist curls
185x12x4

barbell reverse grip wrist curls
40x12x4

10min bike sprints.....30sec sprint (level); 1min. rest


Posted by: greekblondechic

I hope your partner has a quick recovery


Posted by: P-funk

Quote:
Originally posted by greekblondechic
I hope your partner has a quick recovery

thanks, so do I!!


Great wheather in the NYC area today, eh??


Posted by: greekblondechic

I am going up to NYC tonight

I hope I dont severely crash like I did before..damn carbs!


Posted by: P-funk

Crash??? as in your car?? or crash as in you blood sugar levels?


Posted by: greekblondechic

crash as in i plopped on the couch and went to sleep


Posted by: P-funk

oh, LOL


Posted by: greekblondechic

r u gonna come be sober w me tonight lol


Posted by: P-funk

Quote:
Originally posted by greekblondechic
r u gonna come be sober w me tonight lol

I'd really reall love to except that it is too shot of notice for me and I hav already scheduled a full day of clients tomorrow starting at 10 am until 6 pm. If I knew earlier I would have fixed the situation..........You are going to have ot be sober alone tonight sorry......maybe next time you come into the city. Which seems to be about once a month, huh?


Posted by: greekblondechic

no, i havent been to the city in years.. but ill let u know earlier next time


Posted by: P-funk

why don't yoo come more often? Ever hang out in Hoboken?


Posted by: greekblondechic

i only turned 21 on Dec 27th


Posted by: P-funk

oh, that explains it. NYC sucks if you aren't 21. Now you can come in all the time!!


(CLICK HERE here to view the original thread with full colors/images)

Patrick is pulling it together


Article Archives

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60