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Welcome to the Machine


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Posted by: P-funk

Well, now that my competition is over and my week off of training and healthy eating is coming to a close it is time to set some new goals for myself. I am ready to get back into the gym and start training again but this time my goal is not going to be just hypertrophy. My focus now is going to be strength and overal performance, as well as adding some more size (ofcourse). We (my training partner and I) are going back to total body workouts three times a week and I have put together a program for us to follow that will run the course of about 6-8 weeks. After that we will change gears and start an 8 week cycle of olympic lifting once again (I am pretty pumped about that since both of us have not done weekly olympic lifting since last year around November). Aside form the three days of total body workouts I will have a fourth day were I am going to do sprints (remember overal performace is key) probably running and start doing yoga. I may even throw in a day of yoga in the middle of the week. This is entirly new to me and I have a few girls at the gym that are jumping at the chance to teach me so why not (hehe). I am really tight, especially through my hip flexors so I want to really open up my hips and easy that tightness. Aside from overla strength gains I really want to try and bulk myself up to 195lbs at 10% bf. My diet will be clean ofcourse and I will post my meals upon request since it is such a pain in the butt for me to do it.

Here is the program:

Day 1- total body- main lifts: legs (speed;power)/ bench (strength)



Box squats(alternate with deadlifts every two weeks)2x10( aprox. 60-75% 1RM)30sec RI

Bench press 2x4 ( aprox 85-90% 1RM) 3-4min RI

SLDL or Good Mornings RI=2min depending on intensity for the day

Rest interval for all other lifts is 45-90sec as needed

pulldowns or pull ups

Lunges or unilateral leg press or step ups

Triceps (skullcrushers with dumbbells or barbell or pressdowns)

Dumbell Front raises

Rear delts (face pulls or reverse peck deck)

Shrugs or upright rows (barbell or dumbbells)

External shoulder rotatation

Core







Day 2- total body- main lifts: bench (speed;power)/ legs (strength)



Bench press 2x10(aprox. 60-70% 1RM) 30sec RI (alternating 3grips-close,wide, normal)

Squats 3x4 (alternate with deadlifts every two weeks) (aprox. 90% 1RM)
3-4min RI
Shoulder press 5x4 (barbell or dumbbell) RI=2min.

Rest interval for all other lifts is 45-90sec as needed

Rows (any kind)

Biceps (any form of curls)

Pullovers (barbell or dumbbell or standing cable)

Scapular retraction

Calves

Hypers

Grip work/forearms

Core





Day 3- total body-miscellaneous lifts

Variety of odd lifts, circuts, conditioning drills and Olympic lifting preparation exercises (high pulls, power shrugs, explosive shrugs, push presses, front squats in rack position, hang cleans). Core







Day 4- sprints/ stretching (yoga)


A little explanation on the format and the form of the main lifts. I have laid out to overal strength days (day 1 and 2). These days are used to focus primarily on the strength of our main lifts and around 4 weeks in we may swap our deadlift in for our squat. the reason I say may is because out deadlift will be somewhat trained explosively on day three as you will see. The form for the bench press on its strength day will be competition style (ie...bar unracked, brought down to chest, a good pause, and then press up to lock out, pause and rack....ASS ON THE BENCH!). For my squat I am going to work on squating more powerlifter style (wide stance/low bar) for now so I will need to work my technique since I typically squat olympic style (narrow stance/high bar). However, I will switch beetween the two as the olympic style squat is very important because I need to be strong in that range/plane of motion to complete my olympic lifts. the percentages that I have indicated are going to be a guess as I will just pick a weight I feel I can complete the given number of reps for the given number of sets with and go with that. I will try and raise weight each week when I can. I would test my 1RM but after 16 weeks of dieting I am really in no position to do that. Also, I have no clue what my strength will be like now??

Now that brings us to our third training day. Instead of doing another regular training day the third day is made up of miscellaneous lifts. On this day we will be doing some olympic lfting techinque exericses like power shrugs and high pulls or speed ddeadlifts with both the snatch and clean grip. We will also be doing push presses and some clean and snatch squats all for prepartation. Front squats will also be perfromed on this day. Istead of doing them bodybuilder way (bar across anterior delts with hand criss crossed infront) we do them from the "rack position". The stance is going to be narrow as I see no point in doing these with a wide stance since I make my catch for my cleans in a narrow stance I need to be able drop under that bar and get my ass to the floor with the narrow stance. The other miscellaneous lifts will be various strong man lifts like sled pulls, power stairs, odd lift carries, most cleans you can do in 60sec..etc. as well as variuos circuts that we will perform to really bring up out level of conditiong.

This program wont start until next week. This week I will just go general total body workouts with moderate weight to get my body (tendons and joints) primed for the weeks to follow.

I would possibly like to compete in some sort of strength competition in the fall but who knows. I think I would defeintly like to do another bodybuilding show in the spring or begining of summer again. I will find something to do this fall as I realy love to compete and it always give me something to shoot for.

peace,
patrick


Posted by: gwcaton

Patrick,

All I can say Is WoW !!! It made me hurt just reading your workout plans. No doubt you will succeed !


Posted by: Yanick

looks like an awesome plan bud. We gotta find a PL meet around our area so we can both compete. I've been itching to try a PL meet, but not before i can BP atleast 315 (i got 275 w/o a pause fairly easily this week).


Posted by: Monolith

Awesome! Man, youre strong as an ox as it is... i cant wait to see the poundage you start putting up on a strength-oriented routine.


Posted by: P-funk

GW and Mono thanks.

Yan, I hear ya. gotta find somethin' to train for. 275 is good man. I was supposed to have a week off of training but, you know me. I was spotting this kid on bench while waiting for one of my cleints on tuesday and all of a sudden I am doing doubles just for fun..lol. I was doing them competition style jsut messing around and I was throwing up 265 easy. I am sure I can bang out 305 right now. I want to get back to 315 and then get up to aobut 325 on my bench press. For my squat I want to get over 400 for reps and on deadlift my goal is to pull 500+.


Posted by: P-funk

7/5 Diet


meal 1
6 whites
3 whole
1c oats with a little sugar free maple syrup
multi vitamin
b-complex
vitamin C
glucosamine/chondrotin/MSM


meal 2
8oz chicken
2 slices 100% whole grain bread
1 med aple
5 fish oil caps

meal 3 (post workou)
2.5 scoops whey
2 rice cakes

meal 4
8 oz steak
8 oz sweetpotato
steamed onions, peppers and green beans

meal 5
8oz chicken
1c uncle sam ceral
3/4c Atkins carb countdown skim milk
5 fish caps

meal 6 (at bed time)
1 packet Pro Lab lean mass Matrix MRP (cin/oatmeal flavor)
4 tbsp natty pb
ZMA

Water= 6L



NOTES......NEED MORE CALORIES!!!!


Posted by: Monolith

I cant believe youre eating so clean right after a comp... i think id still be working my way through krispy kreme.


Posted by: P-funk

7/5 training- total body

Not starting my program until next week. Basic conditioning workout. Low rest intervals. Wokred out alone as my training partner got to drunk last night to workout today (and everyone wonders why I don't drink?)

BW= 182lbs.

warm up- 5min. stationary bike

Standing overhead barbell press
135x10
135x8
135x6

squats (messed around here)
225/10x2
225/8x1

pull ups
bw/8x3

prone incline dumbell face pulls
25/15x3

dumbell skullcrushers
45/12x2
45/9x1

explosive shrugs (from hang position)
225/5x3 (clean grip)
225/5x3 (snatch grip)

unilateral swiss ball leg curls (No rest inbetween sets)
bw/15x3

weighted decline crunches(holding dumbells in each hand at side of head)
bw + 10lb dumbells/20x2

hanging leg raises (straight legs; wings)
bw/10x3



training notesveral not bad considering I am coming off a week off and not counting the workouts on compeition week because they were so submaximal two weeks of non-intense training. The squats were messed up. I haven't trained legs for 2 weeks (the last time was the saturday before my contest but that workout was ujst leg ext. and leg curls. I haven't squated for 3 weeks!!). So I expected to be tight, sore and rusty and I was. I messed with my stance a bit, trying to go wider and was really uncomfortable. I am going to have to work on my flexability big time to squat like that as my adductors must be tight because they want to dip in a little bit when my stance is that wide. My typical narrow stance does not present this problem. Either that or I have a weakness in my abductors which may very well be. So I will throw in a day or two of abductor work into my program. I am going to have to start with light weight to get the powerlifter form of squating down as 225lbs was difficult to even manouver. Other than that everything else was cool. I can't waite to get my regular strenght back and start moving some weight around.


Posted by: P-funk

Quote:
Originally Posted by Monolith
I cant believe youre eating so clean right after a comp... i think id still be working my way through krispy kreme.
I like shit all this past week. I feel like crap when I eat like that for extended periods of time. I feel better already once I clean up my diet.


Posted by: P-funk

7/6/2004

30min. yoga/stretching

I had a guy I know do some muscle activation therapy on my hips today as well.


Diet:

M1
10 whites
3 raw yolks
1c oats
multi vitamin
glucosamine/chondrotin/MSM
b-complex
vitamin c

M2
8oz ground turkey
4 slices 100% whole grain baker's bread

M3
1 can of albacore tuna
2TBSP mayo
1/4c raw almonds
1 apple

M4
1 packet ISO pure MRP
10 fish caps

M5
8 oz chicken
1.5c brown rice
steamed broccoli and green beans
(I tooked the cooked chicken, steamed veggies and steamed brown rice and placed them in 3/4c of low sodium chicken broth and threw them in the oven so I will count the chicken broth into my cals even though I dumped it out once cooking was done)
2 hardboiled eggs

M6 (bed time)
Pro Lab lean mass matrix MRP
4tbsp natty peanut butter


totals:
4251 cals
347 protein
360 carbs
160 fats

Water= 6-7 liters
coffee= 1 small cup earlier in the day

Notes.....still hungry!! On training days i get one more meal (the post workout meal). Maybe that is why I am hungry.....GRR...need more food.


Posted by: Monolith

lmao, youre still hungry after all those cals?

try going to mcdonalds... see if that can satisfy it


Posted by: P-funk

Quote:
Originally Posted by Monolith
lmao, youre still hungry after all those cals?

try going to mcdonalds... see if that can satisfy it
Yuk I hate fast food.

Man, you have no idea, I am starving. I feel like i am still dieting. LOL. I diet on more calorise than most people taken in when bulking.


Posted by: oaktownboy

lol..this is a bulk right?? where's the junk food?


Posted by: P-funk

Quote:
Originally Posted by oaktownboy
lol..this is a bulk right?? where's the junk food?
bulk? LMAO, I am just trying to retain my bw!!!! If I were bulking up I'd be at more cals than this. Junk food? I don't eat to much junk. I feel like crap if I load up on sugar. When I am bulking though I usllay take inabout 4500-5000cals a day and I have one (just one!!) treat a day (like a few cookies) to help bump my cals up higher. But I really try not to eat a lot of shit.........I look at my diet and I laugh when I see threads in the diet forum that state "I am trying to bulk and there is no way I can eat 4000cals a day of all clean foods. I need to have some crap in there."....lol, Give me a break, get some discipline!


Posted by: P-funk

7/7/04 Diet:

M1
6 whites
2 whole
1.5c uncle sam cereal
1c atkins carb countdown skim milk


M2 (post workout)
2.5 scoops whey
3 rice cakes



M3
1 can albacore tuna
1 harboiled egg
2tbsp mayo
1c oatmeal


M4
10oz chicken
12oz sweetpotato
10fish caps


M5
8oz ground turkey
1.5c brown rice


M6
Iso pure MRP
4tbsp natt pb


totals
3680 cals
329 protein
323 carbs
115 fat


Posted by: P-funk

7/7- training (total body)

BW- 178

dumbel bench press
100/10x2
100/6x1

close grip machine row
210/10x3

then we worked on our form for powerlifter squats (wide stance; low bar). We went with light weight and just did triples to try and get the form down.

185x3
205x3
225/3x2

high pulls (hang position; snatch grip)
95/4x1 (warm up)
135/3x4

barbell curls
95/10x1
105/8x1

reverse peck deck (horizontal grip)
135/15x3

lying dumbell external shoulder rotation
8/10x2

superset
a) siptup (feet elevated)- bw + 20/12x3
b) russian twists- bw + 25/12x3

notes- still wating for my strenght to come back. Felt pretty good today. Legs were sore as hell though. The powerlifter stance squats are starting fall together. LOL, I did one set at the end which I didn't write down of my normal, high bar, narrow stance squats with 225 and for a second I was all messed up trying to get back in the groove of them after squating the other way. I am not smart enough to change between the two..lol.


Posted by: Monolith

Dang, 178? Youre still lean as hell. And pressing the 100's for 8... i dunno what youre complaining about.


Posted by: P-funk

Quote:
Originally Posted by Monolith
Dang, 178? Youre still lean as hell. And pressing the 100's for 8... i dunno what youre complaining about.
you mean 100s for 10

I am not complaining. I ujst put the question mark there because it appears that I am losing weight with all the cals?? LOL


Posted by: oaktownboy

Quote:
Originally Posted by P-funk
I look at my diet and I laugh when I see threads in the diet forum that state "I am trying to bulk and there is no way I can eat 4000cals a day of all clean foods. I need to have some crap in there."....lol, Give me a break, get some discipline!
hilarious..absolutely hilarious


Posted by: oaktownboy

Quote:
Originally Posted by P-funk
7/7/04 Diet:

M1
6 whites
2 whole
1.5c uncle sam cereal
1c atkins carb countdown skim milk


M2 (post workout)
2.5 scoops whey
3 rice cakes



M3
1 can albacore tuna
1 harboiled egg
2tbsp mayo
1c oatmeal


M4
10oz chicken
12oz sweetpotato
10fish caps


M5
8oz ground turkey
1.5c brown rice


M6
Iso pure MRP
4tbsp natt pb


totals
3680 cals
329 protein
323 carbs
115 fat
how's that atkins milk??


Posted by: P-funk

Quote:
Originally Posted by oaktownboy
how's that atkins milk??

tastes like regular milk to me. it is fine.


Posted by: rock4832

How'd I miss this journal LOL. I love the title! You need to help me with a title next time I do a new journal Can't wait to see your progress on this, looks great and with your dedication I'm sure your gonna see great results!


Posted by: P-funk

7/9/04

bw- 178

push jerks (2-3min rest interval)
155/3x1
175/3x1
195/3x1
1min rest interval-----> 175/1x4

trap bar deadlift
295/19x1

Dips
bw + 90/12
bw + 90/10
bw + 90/6

dumbell pullovers
100/10x2

chin ups
bw/10
bw/7
bw/6

stairs (calf raises on ascending stairs. no rest inbetween steps)
bw/10x10

grip work superset (2x's through)
a) 10lb pinch plates to failure
b) ring out large soaking wet towel as fast as possible

lying leg raises
bw/54x1

notes- felt good today. the push jerks felt rusty because I haven't trained explosively for a few months since I was pre-contest training. Once my foot work gets faster I shuold be back up around 225 and hopefully more. I really wanted to hang on for one more rep ( to get and even 20) on the trap bar but my grip was failing and my hammies were fatiguing fomr all the push jerks so my back was starting to pull to much. These total body workouts are brutal. We move at a fast pace, aside form out strength exerciese were we are resting 3min., the rest interval is you go I go (about 45sec and no more than 90sec.). The worst part about this, and it almost happend to me today , is that your system takes such a beating when you train like this that you feel like you are about to shit your pants.


Posted by: gwcaton

Quote:
Originally Posted by P-funk
7/9/04 The worst part about this, and it almost happend to me today , is that your system takes such a beating when you train like this that you feel like you are about to shit your pants.
That would be embarassing ! Better wear a depends next time. But a good looking wo for sure .


Posted by: P-funk

7/10/04

Bw- 179

Sprint workout

Buttkicks - 30yrds x 2
High knees- 30yrds x 2
power skips- 30yrds x 2

Sprints
30yrds x 4
50yrds x 3
100yrds x 2
50yrdss x 2
30yrds x 4

yoga/stretching to finish up

Comments- I really tried to hammer out the short yard spirnts, the 30s. I want to increase my explosivness so I am really focusing on getting a quick start and explosion in those first few steps. The other two, slightly longer distances (50 and 100yrsds) were more for working on my anerobic threshold. All in all a good workout. I was moving really fast. My training partner wasn't with me today so I had no one to clock my time though, so that kind of sucked. It is also fun to have him around for these workouts because he is ridiculously quick (x-collegiate soccer player and all state in high school!) so it pushs me to try and keep up with his times. Oh well.


Posted by: PreMier

I missed this... I look forward to following along.


Posted by: P-funk

Quote:
Originally Posted by PreMier
I missed this... I look forward to following along.
thanks.

pics look good. i posted my comments and said my piece.


Posted by: atherjen

Hey Pattypoo- EXCELLENT goals and training layout. I love the incorporation of sprints/yoga. Something else maybe to compliment the yoga would be Pilates, its just as beneficial, I love it.
Everything looks great, and Im without a doubt that you will succeed.. Look forward to following along as always


Posted by: gwcaton

Pattypoo ????!!!!

Only a pretty lady could get away with that I bet !


Posted by: P-funk

Yep, I love it when the prett girls call me pattypoo!!!!


Posted by: P-funk

7/12/04

BW- 179

Warm up- Bike- 5min.

Bench press (competition style....stop dead on chest)
265/2x4 Rest interval= 3min.

Box squat
Powerlifting style (16.25" box) 225/2x5 Rest interval= 30sec.
Olympic style (12" box) 245/2x5 Rest interval= 30sec.


Rest interval form here on out is you go I go with training partner about 30sec sometimes less.


Good mornings
175/6x1
205/6x1
205/5x1

wide grip pulldowns
plate#14/8x3

dumbell skullcrushers
50/10x2

dumbell front raises (bilateral)
30/10x2

standing cable face pulls
plate#12/20x2

power shrugs (from floor)
clean grip- 225/3x3
snatch grip- 185/3x3

hanging leg raises (straight legs/dead hang)
bw/15x3

dumbel lying external shoulder rotation
5/15x2

seated maching hip abduction
90/15x2

Comments:

Decent workout. Bench press was super easy, I underestimated and should have gone heaveir, oh well, next week. The box squats were okay. Switching between the two styles really F*cked me up. Haven't done goodmornings in almost a year so that was rough but it felt pretty good. The power shrugs were great, the weight felt really light and was moving pretty darn fast, even at the end of the workout. All in all not to bad. Just gotta keep hitting it hard until my strength returns to normal.


Posted by: Var

Looks like a damn good workout, P! This is the kind of thing I want to be doing now. 1 more week and I'm off TPPT and on to strength training. Do you use a straight Olympic bar for the good mornings?


Posted by: P-funk

Yep straigh Olympic bar for goodmornings.


Posted by: P-funk

Here is what little P-funk ate today, 7/12/04:

M1
6 whites
2 poached
1.5c. uncle sam cereal (the new one with freeze dried berries in it...yum and no more sugar than the original....I added my own berries also. )
1c atkins carb countdown skim milk
in the cereal:
blueberries
rasberries
blackberries


M2
6oz ground beef burger
2 slices of whole grain bakers bread
1 apple

M3 (post workout)
2.5 scoops whey
2 rice cakes

M4
8oz chicken
5 egg whites
1c oatmeal with more berries
1TBSP flax

M5
2 turkey burgers
2 slices of Vermont Sweet natural organic RYE bread
2 slices of 100% whole grain bakers bread
1 apple

M6 (before bed)
1 ProLab lean mass matrix MRP
3TBSP natural PB


totals
4435 cals
364 protein (35%)
440 carbs (35%)
140 fats (30%)


Posted by: PreMier

Damn... reading that makes me hungry


Posted by: P-funk

the saddest part is that I am still hungry.


Posted by: PreMier

Atleast your eating decent. My diet is absolute shit. I eat whatever the fuck I want... all garbage. But I really cant justify spending 100$ a week on food when I am not lifting.


Posted by: P-funk

So what kind of things are you eating?


Posted by: PreMier

Today:
Breakfast- 4 whole eggs scrambled on a cheese covered tortilla, w/ salsa. 2 cups milk.
Lunch- 4 russet potatoes, half large pizza.
Dinner(will be)- 4 more potatoes, 16oz salmon.

Flame on..


Posted by: P-funk

that isn't that bad, aside from the pizza. Damn, I wanna come over and eat. I wish it wasn't raining here so I could walk to the store and get some dried pineapple....I love dried pineapple.


Posted by: PreMier

Yea, it just doesnt seem like a lot of food, compared to what I was eating.. I guess the pizza is calorie dense though.

What kind of dried pineapple do you get? I used to hate pineapple, but I had some fresh the other day and now I am addicted lol


Posted by: P-funk

What do you mean what kind? the kind that is dried. lol

I don;t know what the brand is. they sell it at the health food store (even though it is so far form health food) in a big tub. It is relaly good, covered with sugar and everything.


Posted by: PreMier

Yea, thats what I was wondering. The brand. Is the store a wild oats? I think thats the only place here that might have it in a bin.


Posted by: P-funk

No, they don't have wild oats in NYC unfortunatly. they have it near my parents home in Cleveland though, I think they sell the pineapple there. Wild Oats is a good store.


Posted by: Monolith

Man, that reminds me... i forget the name of it, but there was some natural foods store down in tribeca or soho, the place was unbelievably expensive. I thought the Bread and Circus and Whole Foods around here was expensive, but it looked like a 5 finger discount compared to the stuff in this store. A loaf of bread was literally like 9 dollars. The only beef they sold was dry aged. A sandwich at their cafe was like $25. And even with all that, the place was MOBBED!


Posted by: P-funk

You are probably talking about Ageta Valentina. That place is ridiculous in price. Either that or Ellie's which is even more insane!


Posted by: P-funk

7/13/04

BW- 179 (still ) who the F*ck cares anyway.

Non training day so cals were lower. less hungry since I didn't train. blah, blah, blah....same shit different day, nothing ever changes. The title of this journal should be "the life of the most boring 25 year old ever).


M1
8 whites
2 whole
1c oatmeal
blueberries



M2
Iso pure MRP
10 fish caps


M3
8oz chicken
2 slices of Vermont sweet 100% natural organic Rye Bread
1TBSP flax
steamed broccoli

M4
4oz flounder
4 egg whites
2 whole eggs
1.5c brown rice

M5
2 turkey burgers
1.5c brown rice

M5
Pro lad Lean mass matrix MRP
4 TBSP natty peanut butter



totals
3586 cals
323g protein (40%)
293g carbs (30%)
113g fats (30%)


Posted by: PreMier

When I was around 200lbs, I maintained nicely at 3000-3500 cals. Funny thing is, when I was 190lbs I had to eat 4500 cals to put on ANY weight. You would think I would have gained at 3500-4k


Posted by: Monolith

Damn dude... im lmao at your weight. You must still be ripped... youre only a couple pounds heavier than you were at contest time.

Just start bulking now.


Posted by: P-funk

Quote:
Originally Posted by Monolith
Damn dude... im lmao at your weight. You must still be ripped... youre only a couple pounds heavier than you were at contest time.

Just start bulking now.

Well, I am still pretty darn lean. I don't lok ripped though. I hold a shit ton of water across my abs so if I wanted to be ripped right now I would have to lower my carbs and get rid of some water. But yeah I am still lean. I am trying to bulk (LOL) I am trying to just get my cals up right now. I can't seem to gain weight and I am eating like crazy. I don't want to just start pounding down a whole bunch of shit though.


Posted by: P-funk

7/14/04

BW- 178???? LOL, lost a pound?

Bike- 5min, warm up

squats
275/2
295/2
315/1
275/3


bench (speed day)
185/2x10 RI= 30sec.

standing barbell presses
155/5x4

one arm dumbell rows
100/10x3

dumbell pullover
100/15x1

barbell curls
115/8x1

seated calf raises (weight not including the bar)
180/8
205/8x3

hypers
bw + 75/10x2

Comments:
This was a depressing workout. I haven't trained legs heavy in about 8-9 weeks since I was only doing 20 rep sets pre-contest because that makes my legs grow (however it does hsit for my strength). I was really upset with the weight that I squated today and my training partners kept trying to tell me that it was okay and that in a few weeks I'll be back were I was. Fuck it...I want it now!! ARGH....Anyway, the speed bench was easy, needed more weight. Overhead press was really light, could have gone heavier here as well, I was moving the bar really fast. There was three of us today as one of my other freinds decided to join us. I always get nervous when there is three of us because I feel like we wont be able to move as fast through the workout so I usually push the pace even faster than usual. I think I went a bit to fast today as my one training partner was really winded and fatigued and the other one almost threw up everywhere and then towards the end had to sit down on the floor of the gym because he broke into cold sweats and his vision was all blurry. oops.


Posted by: PreMier

Quote:
Originally Posted by P-funk
7/14/04

BW- 178???? LOL, lost a pound?
Is this one of those crazy/psychotic laughs? You know, the kind where you are about to go postal?

Quote:
Originally Posted by P-funk
Comments:
I think I went a bit to fast today as my one training partner was really winded and fatigued and the other one almost threw up everywhere and then towards the end had to sit down on the floor of the gym because he broke into cold sweats and his vision was all blurry. oops.

Ahh... I remember those good old days.

And nice BB curls. Your still damn strong.


Posted by: P-funk

yes, every time I laugh it is psychotic.

Remember what days? When you used to workout? How long until you are better?


Posted by: PreMier

LMAO! I am cracking up... I think im going insane, im such a wise ass today.

Yea, working out was fun. Within the next 3 weeks, unless I am still sick.


Posted by: P-funk

How were you being a wise as in this thread?

Damn, three weeks!!


Posted by: PreMier

Well, not particularily this one. Just a few others

3 more weeks, along with the 1 2 3 4 5, 5 I have already been off. Yay, 2 month vacation


Posted by: P-funk

Holy shit!!! How do you feel?


Posted by: PreMier

Shoulder hurts and I am still coughing a lung. I am more upset at still being sick. Why the fuck isnt my 80$ perscription curing me!?

Sorry, went off track. I feel cranky


Posted by: Monolith

I cant belive you friggin lost weight... suck it up you bastard, head in to mcdonalds.


Posted by: P-funk

Quote:
Originally Posted by Monolith
I cant belive you friggin lost weight... suck it up you bastard, head in to mcdonalds.
McDonlds will really make me lose weight! I'll be on the toilet all day after eating that stuff!


Posted by: M.J.H.

Damn P-funk, just stumbled upon your journal now bro. Sucks that I have been missing it all this time. Good luck achieving your goals, diet is looking good.


Posted by: P-funk

thanks monstar.


Okay, I am off to workout and then I am going to the airport to fly home to Cleveland for a surprise 50th birthday party for my dad. I hope to do my sprints tomorrow on a football field near my parents home. I will try and post my workouts from home this weekend. If not.....See ya all monday!


Posted by: IainDaniel

Have a good one P!

Get Tanked


Posted by: oaktownboy

have a good time


Posted by: PreMier

Have fun man!


Posted by: Jodi

Have a great time with the family Funky


Posted by: Monolith

Have fun P! And make sure you get some good home-cooked meals in ya, no more getting leaner!


Posted by: Var

Have a great time! Have a couple good cheats while you're there.


Posted by: P-funk

Thanks everyone!

Ian, no alcohol for me. I't be surprised if I drank even one beer. Hey, every family needs a designated driver. Mono, I am going to eat like a maniac! you have no idea!


Posted by: P-funk

7/16/04

box jumps (24" box)
bw/10x1
bw + 10lb dumbells/8x1
bw + 15lb dbs/8x1

close grip bench press
225/5
235/5
240/5

rack position front squat
135/12x3

chinups with towel wrapped around the bar for grip work
bw/12x1 (one towel wrapped)
bw/8x1 (double wrapped bar....2 towels)
bw/6x1 (double wrapped bar....2 towels)

jump shrugs forn hang position
205/3x4

decline situps holding dumbells on side of head
bw + 25/10x1
bw + 30/8x3

comments:

good workout. the box jumps were fun and I can defenitly get up on that box with 25lb dumbells. close grip bench press felt good today also. i went light on the front squats to build back some flexability in the wrist and endurance in the wrist to hold weight in the rack position, felth good though.


Posted by: P-funk

7/17/04

sprint workout
10 uphill sprints

Not sure on the distance, a guess would be aprox. 40-50yrds.

comments...uphill sprints are hard.


Posted by: Akateros

Oh yeah, no kidding! That reminds me, I haven't been out sprinting this year. I like to go out to our so-called "ski hill" here in town in the summer. Anywhere else it wouldn't even qualify for a bunny hill -- but it kicks ass (literally) for slope training.

how's it goin' P-funk? (sorry to journal-whore)


Posted by: P-funk

It is goin' okay I suppose. No worries, I like journal whoring myself.

Yeah, hill sprinting sucks. I hope I don't do it again for awhile and just stick to flat football field surfaces.


Posted by: Jenny

Sooo, did you have any cinnabons?


Posted by: P-funk

Quote:
Originally Posted by Jenny
Sooo, did you have any cinnabons?

No but I did have my all time favorite....Dairy Queen Blizzard!!


Posted by: Jenny

Quote:
Originally Posted by P-funk
No but I did have my all time favorite....Dairy Queen Blizzard!!
You are baaaaaaaad!


Posted by: yellowmoomba

Nice workouts over the weekend.

Box jumps / sprints / presses / squats / shrugs / chins.....


Posted by: Monolith

Quote:
Originally Posted by P-funk
No but I did have my all time favorite....Dairy Queen Blizzard!!
Mmmm... good choice. You weigh yourself yet? Hopefully youre only down a couple pounds. LOL


Posted by: Jill

Quote:
Originally Posted by P-funk
No but I did have my all time favorite....Dairy Queen Blizzard!!
What kind?


Posted by: P-funk

7/19/04

BW- 182 (after the surprise part for my father this weekend it looks like I finally ate enough food to put on weight! LOL, I ate a ton of calories. No we shall see if I can keep it on.)

bench press (competition style..stop on chest)
275/2
280/2
285/1x2
negatives
315/1x2

Stop squats (3 count in hole)
185/2x1 (warm up)
205/2x11

good mornings
185/5x3
135/5x1

wide girp pull ups
bw/10x2
bw/9x1

dumbell skull crushers
50/12
50/8
50/6

reverse peck deck
150/10x3

barbell shrugs (overhand grip, no wraps)
315/3x2
275/5x3


Comments:
Workout felt good. Bench press felt good. The stop on the chest is killer as I can rep out with this weight but stopping dead on my chest kills my momentum. It is good though, I like it. The negatives were fun. Stop squats were okay, probably could have gone a little lighter and moved faster. Goodmornings were the best, should have dropped the weight and worked on form (next time). The shrugs were more to work on grip strength than for my traps so that is why I went with the overhand grip and low reps and short rest intervals.


Posted by: P-funk

Quote:
Originally Posted by Jill
What kind?

oreo mint chocolate chip


Posted by: IainDaniel

Mmm Dairy Queen Blizzard

Skor, Resses Pieces, Peanut butter cups. Now I am freaking hungry and it is meant to be a no carb day


Posted by: P-funk

Quote:
Originally Posted by IainDaniel
Mmm Dairy Queen Blizzard

Skor, Resses Pieces, Peanut butter cups. Now I am freaking hungry and it is meant to be a no carb day

Luckily I don't believe in no carb days.


Posted by: sara

Quote:
Originally Posted by P-funk
Thanks everyone!

Ian, no alcohol for me. I't be surprised if I drank even one beer. Hey, every family needs a designated driver. Mono, I am going to eat like a maniac! you have no idea!
I like that


Posted by: M.J.H.

Everything is looking good bro, what are you training for? Post that diet!


Posted by: P-funk

Quote:
Originally Posted by MonStar
Everything is looking good bro, what are you training for? Post that diet!

I'll post my diet when the day is done and the meals are finished. My cals are low today since I came home late last night and woke up early this morning I had nothin' in the firdge.

I am not training for anything in particular. Basically just overall strength and conditioning. Just getting ready to start a cycle of olympic lifting.


Posted by: atherjen

Quote:
oreo mint chocolate chip.
YUM one of my favs! good choice!!

Quote:
Just getting ready to start a cycle of olympic lifting.
interesting... I was throwing around that idea myself sometime in the future. Have you ever OL'ed before?


Posted by: P-funk

Quote:
Originally Posted by atherjen
YUM one of my favs! good choice!!



interesting... I was throwing around that idea myself sometime in the future. Have you ever OL'ed before?

yes, once a year I like to do about an 8 week cycle of olympic lifting. I cycle it into my training because to much of it wears the shit out of my shoulder. the last time I was doing cleans regularly was last oct. I love the olympic lifts.


Posted by: atherjen

very cool!!! did you learn on your own or begin with an experienced OLY lifter?


Posted by: P-funk

Quote:
Originally Posted by atherjen
very cool!!! did you learn on your own or begin with an experienced OLY lifter?

One of my best freinds is not only a killer powerlifter but also a sick olympic lifter. He taught me the o-lifts. It is hard to learn them on your own or fomr a book. You nees someone to talk you through it and seach the movements in segments because they get to complex if you try and learn them as whole.


Posted by: P-funk

7/23/04

BW- 182lbs

warm up- 5min. on stationary bike

speed bench (varying grips)
195/2x10 RI=20-30sec.

Squats
275/2
285/2x3 RI=60-90sec

standing barbell overhead press
165/5x4 RI=60-90sec

seated machine rows
220/10x3

barbell curls
125/4x1

45 degree calf raises
300/10
320/10
340/10x2

full ROM situps
bw + 50/15
bw + 65/12
bw + 75/10
bw + 85/10


comments:
A pretty good workout today. We kept the rest interval on squats short today because neither me or my 2 training partners have the patience to rest 3-5min. (ADD). They were ass to the grass squats, the last rep of the last set was total rock bottom. My partners said that they couldn't believe that I got out of the hole that deep. We should have rested longer and gone heavier but oh well. My strength is starting to come back as the weight felt comfortable by the last couple of sets. Hopefully a few more weeks until I am back to normal weight on my legs. Overhead presses where good, I cna bump up the weight next week, hopefully I can get back up over 200lbs with my standing press as it is one of my favorite exercises (just hoping my left shuolder doesn't get hurt again).


Posted by: Var

Quote:
Originally Posted by P-funk

45 degree calf raises
300/10
320/10
340/10x2
I never knew what these were called. I always put "Sled calf raises" for lack of a better term.

Great workout, P!


Posted by: Monolith

Friggin awesome weight dude, especially the squats.

Whatd you do to your shoulder? Be careful.


Posted by: JerseyDevil

How did I miss this journal? I just read the whole thing to get up to date. Awesome planning and work ethic P.

Maybe you should train others to make a living .


Posted by: PreMier

He is a PT JD


Posted by: Var

I was wondering if he knew that and was just joking.


Posted by: PreMier

Maybe.. but Iwould have expected a cheesy grin like this


Posted by: Var

Ok...I cant hold it in anymore...I have to say something...its been driving me crazy all day...

Does anyone else sing (in their head) the words "Welcome to the machine" from the song everytime they read this thread title?

Could just be me and my OCD.


Posted by: PreMier

Never heard that song, so NO! You goon!


Posted by: Var

U never listened to Pink Floyd???

I am a goon though.


Posted by: PreMier

I used to listen to it when I did mushrooms and smoked a lot of pot... Dont do that anymore, so I dont listen to it anymore


Posted by: Var

Yeah...definitely pot and shroom music.


Posted by: P-funk

You little sons a bitches!! Hijacking my thread like this!

Mono- Thanks. The squat weight is still depressing to me since I have been way over that before. It was just because getting ready for my contest I only did 20rep sets so I lost a lot of strength (conversion of fiber types etc..). I wil get back up there though. I have inflamed tendons in my shoulder and it is really tight (I think they may have shortened up a bit) so sometimes it bothers the shit out of me.

JD- thanks for dropping by.

VAR- LMAO!!! that is exactly what I though about when I titled the journal

PreMier- shame on you for not listneing to more pink floyd.


Posted by: Monolith

Quote:
Originally Posted by P-funk
Mono- Thanks. The squat weight is still depressing to me since I have been way over that before. It was just because getting ready for my contest I only did 20rep sets so I lost a lot of strength (conversion of fiber types etc..). I wil get back up there though. I have inflamed tendons in my shoulder and it is really tight (I think they may have shortened up a bit) so sometimes it bothers the shit out of me.
Oh screw off. Youre still lean as shit and just a few weeks post contest and youre already pushing more weight than most people around here.

And how do those tendons feel, exactly? Maybe thats what happened to my shoulder... does it seem to get better throughout the day? Like tighter or more painful in the morning?


Posted by: P-funk

Mono- yes, it is always much tigher and painful in the morning as I am more stiff. I now try yoga to hopefully stretch it out. Sometimes it si hard to get my shoulder all the way over head. I have a freind that does muscle re-activation therapy and he checked me out and said he thinks that I have something piched in my neck which is causing tightness and overcompensatin in my shoulder making my tendons get overworked and inflamed. Some days it really kills, others it is not so bad. But what the hell am I supposed to do? Stop pressing over head....fuck that!

I am not that lean anymore, I am pretty sloppy now. I think I should diet for like 4 weeks and get leaner.


Posted by: JerseyDevil

Quote:
Originally Posted by PreMier
He is a PT JD
...I knew that Pre . That was my weak attempt at humor.


Posted by: gwcaton

Quote:
Originally Posted by JerseyDevil
...I knew that Pre . That was my weak attempt at humor.
I think Pre is losing his sense of humor, needs to get back in the gym

Patrick, strong as ever man ! Is there no stopping you ?


Posted by: Monolith

Quote:
Originally Posted by P-funk
Mono- yes, it is always much tigher and painful in the morning as I am more stiff. I now try yoga to hopefully stretch it out. Sometimes it si hard to get my shoulder all the way over head. I have a freind that does muscle re-activation therapy and he checked me out and said he thinks that I have something piched in my neck which is causing tightness and overcompensatin in my shoulder making my tendons get overworked and inflamed. Some days it really kills, others it is not so bad. But what the hell am I supposed to do? Stop pressing over head....fuck that!

I am not that lean anymore, I am pretty sloppy now. I think I should diet for like 4 weeks and get leaner.
lmao. Yeah man, at least 4 weeks of dieting.

I just got back from the docs office. She thinks its just tendonitis, and told me to lay off the weights ( ). I prolly wont do shoulders tomorrow, or shrugs today, but everything else is still in. It feels pretty good today. Yoga is a good idea... although theres no one around here that teaches it. I need to move to NYC, i feel like im in the middle of nowhere here.


Posted by: P-funk

7/22

Fogot to weigh my fat ass this morning.


yoga/stretching today. Left shoulder was super tight! I worked it out and feel really good now. Hips feel good too.


Posted by: PreMier

Diet for 4 weeks?!

Dont you want to be 200lbs again, or did the attention you got go to your head?


Posted by: P-funk

Quote:
Originally Posted by PreMier
Diet for 4 weeks?!

Dont you want to be 200lbs again, or did the attention you got go to your head?

No, I want to be 200lbs again. I actually had a great conversation with my friend today he says:

"So, I asked my wife if I am getting to sloppy for her right now. She said no so I screamed GREAT 5'9 260LBS BABY!! What she doesn't know is that I am on my way to 270. I will be pretty sloppy at 270 but fuck it....how much will I be benchin' then? 5'9", 270, all natural......look out!" I then asked him why he doesn't like being leaner....he comments "I am usually leaner around this time of year, usually around 214-220. I was about that last summer too (lol, strangly I don't remember). I don't like being lean, it isn;t me. I like having a bit of a gut. I have pictures of me really lean and ripped and I look stupid. I don't have an aeshtetic look to me so I look bad. I like the way I look bigger."......hahaha, this guy is the man. Problem is that he is married. If I ever get married look out below.....P-funk is going to 3 bills!


Posted by: PreMier

LOL You at 300 would be out of control... Be like a giant bowling ball with hands and feet!


Posted by: P-funk

Quote:
Originally Posted by PreMier
LOL You at 300 would be out of control... Be like a giant bowling ball with hands and feet!

Yah but I would be strong as hell

just need to find a women to accept that.


Posted by: PreMier

Im sure you could find one... she may be as big as you though


Posted by: P-funk

Quote:
Originally Posted by PreMier
Im sure you could find one... she may be as big as you though

as long as she is strong


Posted by: Monolith

Quote:
Originally Posted by P-funk
as long as she is strong
If you just want a strong girl, you could probably beat up Scott and steal Jodi.


Posted by: Jodi

Quote:
Originally Posted by Monolith
If you just want a strong girl, you could probably beat up Scott and steal Jodi.
What do you mean JUST? I'm more than that?


Posted by: Monolith

Quote:
Originally Posted by Jodi
What do you mean JUST? I'm more than that?
HEY! Dont try to stick me with that! P-Funks the one who said all he cared about was strength!

Besides, you know how i feel about you...


Posted by: P-funk

you guys are cute


Posted by: P-funk

7/23/04

BW- 181

hang cleans
135/2
155/2
185/1x2
RI=30sec
135/1x5 (above the knee)
135/1x5 (below the knee)

close grip bench press
245/4
255/4
260/3

deadlift (overhand grip)
245/20x1
315/5x1 (LOL, had no grip left trying to do it overhand)

chin ups (with 2 towels wrapped around bar for grip work)
bw + 25/10
bw + 25/7
bw + 25/5

barbell pull over
115/10
125/8

hanging knee raises (wings)
bw/20x3

dumbell side bends
60/10
70/10
80/10


comments:
I felt pretty good this workout. Still trying to get my clean up there, nees to be more explosive. The close grip bench presses felt good. The overhand deadlift was fun. I did 20 reps to really hammer my grip strength and then decided to see how many I could get with 315 with the same grip. My girp was shot after cleans, CG bench and the 1st set of 20 rep deads that I couldn't hold on so I bailed at a crappy 5 reps.


Posted by: PreMier

Are hang cleans pretty much the same as power cleans? Just not setting the bar on the floor correct?


Posted by: P-funk

Quote:
Originally Posted by PreMier
Are hang cleans pretty much the same as power cleans? Just not setting the bar on the floor correct?

Correct. Hang cleans are from a hang position. Either above the knee or below the knee.


Posted by: Var

Goddamn I feel weak when I read your workouts! Nice lifts!


Posted by: PreMier

Hmm... how much do you powerclean?


Posted by: Var

Me?


Posted by: PreMier

Is this your training journal?


Posted by: Var




Posted by: P-funk

Var- thanks. I feel weak when I read my journal

Pre- I don't know. Today was the first time doing cleans in almost a year. I started slow, with power shrugs working up to doing cleans fomr a hang positino today for the first time in awhile. I have to work my form and explosivenss for a few weeks before I start pulling from the floor. I have pulled 185 or 195 from the floor before just goofing around. I will try and get up to around two and change this year.


Posted by: P-funk

Quote:
Originally Posted by PreMier
Is this your training journal?

I love it when Premier lays the smack down.


Posted by: Var

Is that what that was?


Posted by: PreMier

Var should change the text under his name to "Bitchsmacked by PreMier!"


Posted by: Var

You should change yours to "overcompensating due to lack of training"


Posted by: PreMier

Quote:
Originally Posted by P-funk
Pre- I don't know. Today was the first time doing cleans in almost a year. I started slow, with power shrugs working up to doing cleans fomr a hang positino today for the first time in awhile. I have to work my form and explosivenss for a few weeks before I start pulling from the floor. I have pulled 185 or 195 from the floor before just goofing around. I will try and get up to around two and change this year.
Oh.. I thought you would clean WAY more.


Posted by: P-funk

damn, I wish I didn't have to leave it is fun watching you to fight.

Good night ladies.


Posted by: P-funk

Quote:
Originally Posted by PreMier
Oh.. I thought you would clean WAY more.
I am actually weaker from the floor because I can't get moving fast enough. that is why I am working on my explosivness in the hang posistion and working it down to the floor. From the hang I am better than I am from the floor.


Posted by: PreMier

Ok, I see.


Posted by: Monolith

Awesome CG presses... and your grip is freaky strong!


Posted by: P-funk

Quote:
Originally Posted by PreMier
Ok, I see.

the biggest problem that i have is, aside from my busted left shoulder (which feels good after stretching and yoga) is that my flexability in the rack position is still not great. I can't get my wrist back far enough and my eblows high and forward enough so dropping under the bar with a heavy weight is still hard for me.


Posted by: P-funk

Mono- thanks


Posted by: Deadly13

(Whats Your Opinon On My Advance Workout Program) Can I Get Some Opinons In that Thread


Posted by: JerseyDevil

Nice close grips P...


Posted by: P-funk

Quote:
Originally Posted by Deadly13
(Whats Your Opinon On My Advance Workout Program) Can I Get Some Opinons In that Thread

I already posted my opinion in your thread. quite posting this shit everywhere!


JD-thanks


Posted by: atherjen

Excellent lifts PAttypoo. Im going to enjoy watching you lifting like this


Posted by: Monolith

Quote:
Originally Posted by Deadly13
(Whats Your Opinon On My Advance Workout Program) Can I Get Some Opinons In that Thread
Seriously, someone needs to ban this fucktard. Almost every thread in every forum he posts the same goddamn thing.


Posted by: P-funk

thanks Jen, the only person allowed to call me patty-poo and get away with it.


mono- i wish i were allowed to ban people for real because i have had enough of that stupid post in every damn thread.


Posted by: P-funk

7/24

BW- 183 (creatine kickin' in)

sprints (to crappy to go outside)
treadmill
15 sprints- Level 12- incline 0
40sec rest
20sec sprint


stretching at the end.


Mentally: feeling a little depressed and I can't figure out why.


Posted by: Monolith

Go check out that guys thread in the training forum, i think i may have stopped him.


Posted by: P-funk

Quote:
Originally Posted by Monolith
Go check out that guys thread in the training forum, i think i may have stopped him.

Nice.

At least I have IM on a sat. night to make me laugh.


Posted by: Monolith

Quote:
Originally Posted by P-funk
Nice.

At least I have IM on a sat. night to make me laugh.
lol. Wanna go see a movie, P?


Posted by: JerseyDevil

Quote:
Originally Posted by P-funk
thanks Jen, the only person allowed to call me patty-poo and get away with it.
Don't I know it!




Posted by: P-funk

Quote:
Originally Posted by Monolith
lol. Wanna go see a movie, P?
What do you want to see?

I think I may go take a walk for a bit. I need to clear my head before I fucking explode.



JD.......SON OF A BITCH


Posted by: Monolith

Well, i just saw the Bourne Identity... this movie owns! Twice as good as the first one. The fight and car chase scenes are absolutely incredible. Best ive ever seen in a movie.


Posted by: P-funk

I never saw it. I though Bourne Identity was the first one? Isn't the one that jsut came out Bourne Supremecy?


Posted by: Monolith

Yeah... maybe it is bourne supremacy...

Eh, ill just call it "Bourne 2"

Anyway, the movie rocks!


Posted by: P-funk

Date?


Posted by: Monolith

Nah... just a couple friends.


Posted by: P-funk

7/26

bw- 180


bottom position bench press
225/1
255/1
275/1
295/1

speed squats
185/2x10 Rest=30sec.

SLDL
315/5x3

wide grip pull ups
bw + 10/6x3

v-bar press downs (heavy stack)
plate#8/15
plate#10/10x2

standing cable face pulls
70/15x3

high pulls (clean grip)
135/5x4

situps (feet elevated)
bw + 45/30x3

lying leg raises
bw/15x3


comments: Awful workout today. Bench press sucked. Speed squats were decent. SLDl sucked. Pull ups......yeah, I'm a b*tch. High pulls, well at least I was moving fast. Looked lean today so that was nice. Don't know if this workout sucked because I should have eaten before it or because I was just feeling down. I feel another bout of depression coming on again and I have been good for so many weeks now. I hope this doesn't last long. I hate being in the dumps.


Posted by: Var

Sorry you're having a shitty day, Funk! I can relate. I go through these bouts myself. Looks like you threw around some good weights regardless.


Posted by: JerseyDevil

Don't let it get you down P. We all have bad days. Sounds to me like you gots to get yourself a woman . I used to get depressed fairly often, usually on weekends. Then I met my wonderful wife, and her two kids (who where 5 at the time). I rarely, if ever feel that same kind of depression, which I think stemmed from just feeling lonely. Hang in there big guy.


Posted by: P-funk

thanks guys. the weekend was shitty. i am just hoping this doesn't continue because once the bad days snowball i get really dark and i hate that,

7/26 Here is what I managed to eat today:

meal 1
6 whites
2 whole
1 2/3c uncle sam cereal
1.5c atkins carb countdown skim milk

meal 2
2 turkey burgers
6oz sweetpotato
steamed broccoli

meal 3 (post workout)
2.5 scoop whey
5g creatine
3 rice cakes

meal 4
8oz 90% lean ground beef
6oz sweetpotato
steamed broccoli

meal 5
8oz chicken breast
1.5c brown rice
salsa

meal 6
Pro Lab Lean mass matrix MRP
2tbsp natty pb
apple


totals:
3391 cals
319 protein (40%)
303 carbs (30%)
93 fat (30%)


I know, should have gotten at least another meal in there somewhere. Need more calories.


Posted by: Monolith

Hey P, when i turn 21 youve gotta take a night off and come show me around the local bars/clubs. Once i convince you to have a couple drinks, we can go flex on the dancefloor and have women flock to us.


Posted by: Var

LOL Mono. Good luck getting P to drink!


Posted by: P-funk

Quote:
Originally Posted by Monolith
Hey P, when i turn 21 youve gotta take a night off and come show me around the local bars/clubs. Once i convince you to have a couple drinks, we can go flex on the dancefloor and have women flock to us.

LOL, when do you turn 21? Are planning a trip to the city or something?

When I get drunk and on the dance floor look out.......


Posted by: P-funk

Quote:
Originally Posted by Var
LOL Mono. Good luck getting P to drink!
If you guys come to NYC I will get Blown out with ya!!


Posted by: Var

Quote:
Originally Posted by P-funk
If you guys come to NYC I will get Blown out with ya!!
Dude! I'm holding you to that! You already know I'm coming to NYC in Sept for that seminar, so no backing out now!


Posted by: P-funk

Quote:
Originally Posted by Var
Dude! I'm holding you to that! You already know I'm coming to NYC in Sept for that seminar, so no backing out now!

We are going to get WASTED!!!


Posted by: Monolith

I turn 21 this october.


Posted by: P-funk

Quote:
Originally Posted by Monolith
I turn 21 this october.

C'mon on down. Will go to Scores!


Posted by: Jill

How old are you p-funk?


Posted by: P-funk

25. why? I act like I am 8 though!!


Posted by: Monolith

Oh man, dont even start with the "what age you act" stuff. Ill beat anybody in an immaturity competition.


Posted by: P-funk

No way man. I am a total jack ass!!!


Anyway who cares!! Who cares about anything when you are listnening to Jackson Browne!!!! I could care less about anything when I am blasting Jackson Browne's "load out/stay"

P-funk screams at the top of his lungs:

"Oh won't you stay
Just a little bit longer
Please please please, say you will
Say you will "


Posted by: Jill

just wondering


Posted by: P-funk

Quote:
Originally Posted by Jill
just wondering

What, to olld for ya? LMAO!!!!


Posted by: Monolith

Jill, wanna go with me and P?


Posted by: P-funk

Look out!!! Once I start drinking and there is good music to dance to and pretty girls chances are my clothles are coming off!!!!!

HEHEHEHE, I don't know why I gave up drinking and gettign drunk.....I am such a little devil when plastered.


Posted by: Monolith

hahaha

As long as your beer goggles arent so thick that you start coming on to me, thats cool.


Posted by: PreMier

Quote:
Originally Posted by P-funk
the biggest problem that i have is, aside from my busted left shoulder (which feels good after stretching and yoga) is that my flexability in the rack position is still not great. I can't get my wrist back far enough and my eblows high and forward enough so dropping under the bar with a heavy weight is still hard for me.
Yea, thats one of my problems.. My arms just wont bend that way. Once I am better I will be doing powercleans every other week or so. I just need to design my routine now.


Posted by: PreMier

Quote:
Originally Posted by Monolith
hahaha

As long as your beer goggles arent so thick that you start coming on to me, thats cool.

AHHHHHHH HAHAHAHAHA....... HAHAHAHAHAHA!!!


Posted by: P-funk

PM- yeah, my shoulder is wrecked. I can't do good mornings or low bar squats becasue I can't reach back that far to grab the bar anymore. I am hoping the yoga will loosen it up.

MONO- You wish.


Posted by: JerseyDevil

Now your talking P. It's one thing to be dedicated and adhere to a strict diet and training schedule, but as the famous line said in the movie 'Risky Business, "sometimes you just gotta say... what the fuck". Especially at your age, a once a month outing is nothing to be ashamed of.

Why I'm giving a Browns fan all this fatherly advice, I'll never know.


Posted by: Var

Quote:
Originally Posted by P-funk
We are going to get WASTED!!!
Oh this is gonna be fun!!! I dont drink often, but when I do, my alter ego comes out! Lookout women of NYC!


Posted by: Monolith

LOL @ Jerseys title


Posted by: P-funk

Quote:
Originally Posted by Monolith
LOL @ Jerseys title




Posted by: Jodi

Are you all planning a party without me?


Posted by: IainDaniel

You too eh!


Posted by: P-funk

Quote:
Originally Posted by Jodi
Are you all planning a party without me?

Never....you are always invited my dear.


Posted by: IainDaniel




Posted by: P-funk

Quote:
Originally Posted by IainDaniel

What are you shruggin for?


Posted by: IainDaniel

Just being a whiny bitch who wants to party as well


Posted by: P-funk

Sure you can come!! Everyone can come and party in NYC!!


Posted by: naturaltan

Quote:
Originally Posted by P-funk
Look out!!! Once I start drinking and there is good music to dance to and pretty girls chances are my clothles are coming off!!!!!
the missus says the exact same thing.


Posted by: Monolith

Iain... whats wrong? P did invite you. Didnt you see this?

Quote:
Originally Posted by P-funk
Never....you are always invited my dear.



Posted by: P-funk

MONO- Classic

NT- the MS. says that about you or her? LOL


Posted by: naturaltan

She says that about herself ...


Posted by: P-funk

7/28/04

bw- 182


bike- 3min. warm up

squats (went light and worked on form today) RI=60sec
245/5x3 (powerlifter style; low bar, wide stance)
245/5x3 (olympic stly; high bar, narrow stance)


speed bench press
RI= 30sec
205/2x8

standing overhead barbell press
175/3x1
175/2x3 (damn it....lol)

bent over barbell rows
225/5x4

dumbell hammer curl (standing)
45/8x3

seated calf raises
RI=30sec
135/20x3

hypers
bw + 80/10
bw + 80/8x2


comments:
Worked out by myself today so I decided to do some form work on squats (light weight, short rest, low reps). Even though my form is good I always feel there are things that can be improved so I don;t mind doing this stuff. I am getting more of a comfortable feeling squating powerlifter style and the olympic style felt great as usual (heel toughing my ass on each rep). The weight felt really light and the short rest interval had me sweating like crazy. Speed bench presses were good today. Overhead presses were rough. I got 2/3 of the way up on my 3rd rep on the second set and couldn't lock out so I had to rack it. I know I can get a lot more reps usually at this weight but it is tough after doing the stuff that came before it. Same thing goes for bent rows also. 225 is an easy weight for me but as the 4th exercise in my program it felt heavier than usual. I was happy with 225 for a few sets of 5 and the rest intervals were short as well. The rest of the workout was a cake walk.


Posted by: JerseyDevil

Nice workout P. When you squat powerlifter style do you still go ass to heel, or more around parallel? Squats with a 60 second rest period with the weight you're using would about kill me.


Posted by: Monolith

Hows the shoulder feeling with that low bar stance? And are you feeling the weight being pushed more by the hips than the quads w/ PL style?


Posted by: P-funk

Quote:
Originally Posted by JerseyDevil
Nice workout P. When you squat powerlifter style do you still go ass to heel, or more around parallel? Squats with a 60 second rest period with the weight you're using would about kill me.
My wide stance is still not as wide as most powerlifters. usually narrow for me is hip width and wide is shoulder or slightly wider than shoulder. When you are that wide the whole idea is to decrease the range of motion so that you can hopefully push heaver weight and to get more of the push from your hips. If I went heel to ass with a stance that wide my knees would buckle in. I do really sink my squats though, even that wide I get well below parallel by a few inches. my depth is never a question, my training partners or anyone that has seen me squat can attest to that. when i go narrow it is rock bottom though.



Quote:
Hows the shoulder feeling with that low bar stance? And are you feeling the weight being pushed more by the hips than the quads w/ PL style?
Yeah, with the wider stance I defenitly feel it in my hips more. My shoulder felt good today, thanks. I stretched it a bit and it wasn't bothering me when I was holding the bar low on my back so i was pretty happy.


Posted by: P-funk

7/30 (one of the hardest workouts we have ever done)

bw-182

clean + push jerk (pulling from low pins in the power rack set below the knees)
155/1x10 RI= 30sec.

dips
bw + 115/10
bw + 115/7
bw + 115/5

superset
a) sled pulls- running backwards (so facing the sled); holding on to the rope connected to the sled for grip work (no hip belt attachment) 270/15yrds x 3
b) overhead walking lunges- 45lb plate/20yrds x 3

pullups on the top square bar of the smith machine for grip work
bw + 25/5x3

trap bar deadlift
315/11x1

situps (w/dumbell across chest)
bw + 65/20x3


Comments:
WOW, this was a killer workout. Just two of us today (other guy didn;t show). We were moving fast as hell. All rest intervals were you go I go. Lots of grip work and core work today. The cleans were good. Really smooth and fast as hell. Instead of going for max lifts on cleans and doing doubles we are taking light weight and working on bar speed for awhile so that is why the singles with short rest intervals. Could have used more weight there though. The bar was flying. I wanted to go for heavy 4s or 5s on dips but 115 felt easy as hell so I banged out 10 on my first set. I could have gotten three sets of ten if we were resting long enough but the rest was almost non existent at this point. Sled pulls were killer on the grip and quads. The weight wasn't heavy but I was able to sit low and explode back with my hips and move really quickly. Overhead walking lunges were killer on the core and superseting them with the sled pulls made both exercises really rough, especially with such short rest. There was one point were I though for sure I was going to puke. Pullups on a square bar are one of my favs. I decided at the end to trow 315 on the trap bar and see how many reps my grip could hold on for and see what kind of power I had left in my hips after cleans, sled pulls and lunges. LOL, not much in either area apparently as I only got 11 reps. But the whole idea was all out effort so I was pleased. After the set I was dizzy and in cold sweats. Finished up with some high rep situps with a dumbell across my chest. Now I need to eat and take a nap.



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