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Posted by: Var

Sick workout, P!


Posted by: Monolith

The guy who agreed to train with you is one crazy mofo. Im not at all suprised that one of your training partners didnt show.


Posted by: yellowmoomba

Quote:
Originally Posted by Var
Sick workout, P!
I Agree!


Posted by: P-funk

Thanks guys. I just woke up form a 1.5 hour nap!! I was beat after this. LOL.


MONO- my friends that train with me hate it because I work so hard and kill them. the only reason they train with me is because they say that if they workout on their own they never get to the level that they achieve when I am there pushing the pace and screaming at them or coming up with our programs. so as much as they hate it, they keep coming back for more.


Posted by: Var

I definitely want to train with you! I expect to have to be carried out of the gym after we're done!

<this was not meant to imply any homo activities will take place during my visit >


Posted by: IainDaniel

Yeah I would love to come to NYC for a workout with P-funk


Posted by: P-funk

If you want to work out then work out we shall


Posted by: Var

Bring it on, Beeyatch!


Posted by: P-funk

Quote:
Originally Posted by IainDaniel
Yeah I would love to come to NYC for a workout with P-funk

what is stopping you (besides lake Erie)?


Posted by: Var

Fear


Posted by: P-funk

be afraid.....be very afraid


Posted by: Var




Posted by: JerseyDevil

I would love to train with P-Funk... I think. Killer workout P!


Posted by: P-funk

Everyone is invited.


Posted by: PreMier

I dont like to train with people that cant hang.


Posted by: P-funk

Quote:
Originally Posted by PreMier
I dont like to train with people that cant hang.

VEGAS BABY VEAGAS!!!!!


Posted by: P-funk

7/31

bw-183

bike sprints- 15min.

15 sprints at level 8. 40sec. rest/ 20sec. sprint


Posted by: Jodi

Quote:
Originally Posted by P-funk
VEGAS BABY VEAGAS!!!!!
I'll kick all your asses


Posted by: JerseyDevil

Quote:
Originally Posted by P-funk
Everyone is invited.
I am only about 150 minutes away from Penn Station. Of course at my age, by the time I got there I'd be too tired to workout.


Posted by: P-funk

C'mon down JD.

Jodi- bring it on


Posted by: P-funk

8/2/03

bw- 185

bottom position bench press
255/1
275/1
295/1x2

parallel box squat
195/2x10 RI= 30sec.

SLDL
315/6x3

wide grip pull ups
bw + 25/4x3

barbell skull crushers
115/10x3

bent over dumbell rear delt raises with external rotation during concentric
25/15x3

timed barbell holds (overhand grip
315/12sec.
315/17sec.
315/19sec.

decline knee raises
bw/20x3

comments:
Workout felt good today. Training partner puked again. LOL. I didn't increase the weight on the bottom position bench presses this week from last because I wanted to stay at that weight and work on driving the bar. The squats were easy as hell. Should have gone heavier, felt like peanuts on my back. During my second set I squated down to the box and all you hear is "RRRRRIIIIIIIIPPPPPP". my training partner starts screaming "Oh my GOD, Oh my GOD, you tore your quad!!" I finsish the rep, rack the weight and laughingly say "No I didn't. I ripped my boxers in half." LOL. Added one rep to my SLDL form last week. The timed bar holds were killer, my grip was fried from the SLDLs. Each set I got a little more mental and held on for a little bit longer so I can't complain.


Posted by: Saturday Fever

Quote:
"Oh my GOD, Oh my GOD, you tore your quad!!"
You could have been really evil and played this out as a rotten trick on your friend.


Posted by: P-funk

LOL, that would have been terrible!! I wish I had thought of that. I was laughing so hard though.


Posted by: Var

Quote:
Originally Posted by P-funk
During my second set I squated down to the box and all you hear is "RRRRRIIIIIIIIPPPPPP". my training partner starts screaming "Oh my GOD, Oh my GOD, you tore your quad!!" I finsish the rep, rack the weight and laughingly say "No I didn't. I ripped my boxers in half." LOL.



Posted by: DOMS

Quote:
Originally Posted by P-funk
During my second set I squated down to the box and all you hear is "RRRRRIIIIIIIIPPPPPP". my training partner starts screaming "Oh my GOD, Oh my GOD, you tore your quad!!" I finsish the rep, rack the weight and laughingly say "No I didn't. I ripped my boxers in half." LOL.
You sir, owe me a new keyboard and a bottle of diet coke!


Posted by: PreMier

Man, I used to always tear boxers when I wore them. Boxer briefs are the way to go.

Will we be going to the gym while in vegas?


Posted by: P-funk

Quote:
Will we be going to the gym while in vegas?
I hope so


Posted by: PreMier

Ok, cool. I think my membership is all club(24hour) and I might be able to get you in for free. I will have to check.


Posted by: P-funk

Or we can workout at one of the two Gold's


Posted by: PreMier

Cool. What do they charge, like 10$ a day?


Posted by: atherjen

Quote:
During my second set I squated down to the box and all you hear is "RRRRRIIIIIIIIPPPPPP". my training partner starts screaming "Oh my GOD, Oh my GOD, you tore your quad!!" I finsish the rep, rack the weight and laughingly say "No I didn't. I ripped my boxers in half." LOL.



Posted by: Monolith

lmao, at least your pants didnt tear too.


Posted by: P-funk

P- I am not sure. Probably $15/day.

Mono- I thought that I did rip my pants all together. I have riped my jeans in half before.


Okay, one more time. I jsut got back from work. I was training a client and bent down to pick up a loaded barbell to demonstrate a deadlift and I ripped another, yes my second of the day, pair of boxer shorts is half. I am a mess!!!!


Posted by: PreMier

HAHA!!! Your ass is getting too big


Posted by: Var




Posted by: P-funk

LOL, it isn't my ass. my waist is so small and my quads are so big that when I buy boxers to fit my waist if I bend over in them my quads push the seam apart and it rips. Also, my quads rub together when I walk so that wears out the lining.


Posted by: PreMier

Yea, mine do the same. Try boxer briefs, they are stretchy.


Posted by: P-funk

I have a lot of boxer briefs too. I am just a train wreck.lol. I am going to wear nothing from now on. That is what one of my freinds does to combat this problem. The only thing I am scared about then is if my jeans rip in the ass again and I have nothing underneath. LOL.


Posted by: PreMier

Jesus man... go out and buy some bike shorts then. You know the spandex kind lol

And what are you doing working out in jeans?


Posted by: P-funk

I don't work out in jeans. I wear jeans out at night (because no one wants to see my legs lol) and I have ripped a couple pairs right in the ass before.


Posted by: Monolith



it takes a powerful ass to rip denim in half. they should make that a strongman lift - ass ripping power.


Posted by: P-funk

8/4/04

BW- 185lbs

bike- 5min. warm up

squats
275/5
285/5
300/3

speed bench
205/2x10 RI= 30sec.

standing one arm overhead dumbell presses
60/10x3

support rows (weight not counting bar)
135/15
135/12
135/8

reverse barbell curl (olympic bar)
95/4
105/2x2

stairs (calf raises)
bw/15reps x 10 stairs (no rest)

hypers
bw + 90/8x3

comments:
Workout felt good even though I am a bit under the weather. Heat in the gym was broken so it was brutally hot. The speed of this workout was killer. You go I go rest intervals (only 2 of us today). Didn't go to heavy on squats today. Decdied to go for reps, didn't go to failure. 275 and 285 felt like peanuts on my back at 300 the heat started to get to me but 3 reps was no problem and I could have kept going but backed off the inensity a bit this week. Speed bench was okay, added 2 more sets from last week and the bar was still moving pretty fast during sets 9 and 10. I love the one arm overhead presses ofcourse. Three 45lb plates on the support row was easy and the hardest thing was the heat, the support pad limiting my breathing and the short short rest interval. We went with reverse curls for low reps today to work grip strength. Stairs are one of my favorites for calves....Pick a rep scheme and a number of steps and bang out that many reps on each step without stopping. I thought I was going to puke during hypers and my training partner almost lost his lunch.


Posted by: Var

I love how 300lb squats are "no problem" for you!

Nice workout, man!


Posted by: P-funk

Quote:
Originally Posted by Var
I love how 300lb squats are "no problem" for you!

Nice workout, man!

At least I didn't rip anymore underpants in half.


Posted by: Var

You gotta stop putting mass on those glutes!


Posted by: P-funk

this one girl that works at the gmy told me she thinks it is so hot that i tore two pairs of boxers in one day.....lol


Posted by: Var

When are you going out with her???


Posted by: P-funk

LOL.....I don't know??? I suppose I should be more confident now that I don't have any underpants on.


Posted by: Var

Sounds to me like she was flirting. Is she cute?


Posted by: P-funk

She is nice and sweet and we are pretty good freinds but not my type of girl and I am not her type of guy. She just likes to play with me.


Posted by: Var

Interesting. So shes ugly...got it!


Posted by: naturaltan

Quote:
Originally Posted by P-funk
... She just likes to play with me.
this can't be bad can it?


Posted by: P-funk

Quote:
Originally Posted by Var
Interesting. So shes ugly...got it!

No she is cute. She is into black guys though..lol. I don't fit the bill.


Posted by: Var

Guess there's nothing you can do about that.


Posted by: P-funk

well, i was very tan a few weeks ago...lol, does that count?


Posted by: Var

I get the feeling you're going to have to tan A LOT!


Posted by: P-funk

LOL, I am a pale white boy.


Posted by: naturaltan

I'm tanned so I look black and her name was ....


Posted by: Var

Quote:
Originally Posted by naturaltan
I'm tanned so I look black and her name was ....
I thought you were black...hence the screenname?


Posted by: PreMier

^/sarcasm/^

Nice reverse curls P.


Posted by: Var

I'm dense!


Posted by: M.J.H.

Workouts are looking damn good man, what are you current goals again bro?


Posted by: JerseyDevil

Quote:
Originally Posted by Var
I love how 300lb squats are "no problem" for you!
No kidding. Especially ass to grass style! Looking good P.


Posted by: naturaltan

Quote:
Originally Posted by Var
I thought you were black...hence the screenname?
I'm half and half - my dad was black and my mom white ... making me able to tan very well in the summer.


Posted by: P-funk

Quote:
Originally Posted by MonStar
Workouts are looking damn good man, what are you current goals again bro?

Monstar- thanks, don;t really have current goals. Just to increase overal strength and put on (or put back on) some size.

JD- thanks. ATG is no joke. The squats felt great. It was the first day post contest that I felt like my legs were finally gaining some strength back.


Posted by: P-funk

Best part about being a personal trainer is that you have a big break in the middle of the day as most people train either before work or after, with the occasional house mom or guy that trades from his house in the middle of the day. Best part about being a trainer at a really upscale gym is that the clientel has lots of $$ and season tickets to pretty much every sports team in town. Were am I going with this......Woke up, trained my AM clients. Had a member dish me and two of my buddies at the gym his season tickets to the Yankees game (1 o'clock start). back at home by 4:30 and ready to go an dtrain my PM clients. Not a bad day at all!! On the way to the game I ate chicken salad on a whole wheat bagel. Then during the first inning I had 2 hot dogs. A few innings later, sausage and peppers. *burp*....gotta love those mid day ball games


Posted by: Var

Wow! Those are some serious perks!!!






















































Fuck the Yankee's!


Posted by: P-funk

I hate the yankee's bro. I am from Cleveland, I am a die hard Indians fan. But I never would turn down free tickets to a ball game. I love baseball. Plus I got to eat hotdogs and sausage!!


Posted by: Var

I'm totally with u on that. Actually, I'd love to catch a Yanks game. Just bustin' balls cause I'm a jealous Boston fan.

My day as a personal trainer was far less exciting.


Posted by: P-funk

I know, I read..lol.

Boston sucks. I am all for the yankees when they play Boston. After going to college there and living there for 4 years I can't stand the Red Sox or their fans.


Posted by: Var

I love you, too, man!

I actually dont like a lot of Sox fans either. This "Yankee's Suck" chant HAS TO GO!!! It makes us look like jealous assholes. The Yankee's dont suck...they're great. Time to come up with a new chant. Have u been to Fenway?


Posted by: P-funk

Of course I have been to fenway. I used to live on Charles gate east, around the corner from the stadium. I lived in a basement apt. that was at street level and faced an alley. After the games drunk fucks would be in the alley pissing on my windows. just tell me you were one of those sons a bitches.

I have been there numerous times. I was living there when the Indians beat them in the playoffs to go to the world series in '97. Sox fans at the stadium and bars hated me during those games...lol


Posted by: Var

Nah...I didnt piss on any windows (that I can remember). What makes u like NYC so much? Is there a big difference living there compared to Boston?


Posted by: P-funk

The difference in NYC is that the people in boston are asholes. Bostonians are so stuck up it pisses me off. People in NYC are assholes but NYC is a high pace environment so that is understood. Plus, Boston is tiny, like a small town and NYC is huge. There is much more stuff going on in NYC, more vibrant place to be and the cost of living is just about the same so why live in Boston?


Posted by: PreMier

I went to a cardinals game once. It was so fucking hot... I had a cold beer, and couldnt even drink it. I was afraid of dehydrating and dying right there.

I hate baseball..


Posted by: P-funk

Quote:
I hate baseball..
STAY BANEED YOU COMMUNIST SON OF A BITCH


Posted by: PreMier

I show you communist!!! Let me take a picture of my U.S.S.R. Flag


Posted by: Var

Quote:
Originally Posted by P-funk
The difference in NYC is that the people in boston are asholes. Bostonians are so stuck up it pisses me off. People in NYC are assholes but NYC is a high pace environment so that is understood. Plus, Boston is tiny, like a small town and NYC is huge. There is much more stuff going on in NYC, more vibrant place to be and the cost of living is just about the same so why live in Boston?
This amazes me. I've been to both and think Boston has A LOT to offer. You really hated it that much here?


Posted by: JerseyDevil

I have only visited NYC three times, and have never been to Boston... but NYC rocks! Especially mid town Manhattan.

I think maybe I pissed on a window or two. Not sure.


Posted by: P-funk

I didn't hate Boston but if I had the choice I would live in NYC. Boston was nice but the people just suck. way to stuck up for me.

JD- How come you have only been to NYC three times?? How far from the city do you live?


Posted by: Monolith

Quote:
Originally Posted by P-funk
I know, I read..lol.

Boston sucks. I am all for the yankees when they play Boston. After going to college there and living there for 4 years I can't stand the Red Sox or their fans.
WHOA, WHAT?

Bitch, when i come down to NYC this fall, youre gonna get curbstomped!


Posted by: P-funk

Quote:
Originally Posted by Monolith
WHOA, WHAT?

Bitch, when i come down to NYC this fall, youre gonna get curbstomped!

Just like a Boston fan. can't win so try and start a fight


Posted by: Var

Quote:
Originally Posted by P-funk
Just like a Boston fan. can't win so try and start a fight
That's it bitch!.. YOU"RE BANNED!!!


Posted by: MaxMirkin

Bostonians (or their slow cousins from Rhode Island) are prone to delusions of grandeur.


Posted by: fantasma62

This is definitely some funny stuff, being a Marlins fan and all....


Posted by: fantasma62

Quote:
Originally Posted by P-funk
I didn't hate Boston but if I had the choice I would live in NYC. Boston was nice but the people just suck. way to stuck up for me.

JD- How come you have only been to NYC three times?? How far from the city do you live?
I am heading there on Sunday to spend the week with the wife and without the kids....


Posted by: Monolith



PEDRO'S COMIN FOR YOU, FUNK!


Posted by: Var

Quote:
Originally Posted by MaxMirkin
Bostonians (or their slow cousins from Rhode Island) are prone to delusions of grandeur.
Its rare for me to lack witty comebacks. Cherish this rare moment!


Posted by: MaxMirkin

Quote:
Originally Posted by Var
Its rare for me to lack witty comebacks. Cherish this rare moment!
Is it as rare as a BoSox victory?...oops, I'm stuck in question mode from that retarded thread!


Posted by: Monolith

Quote:
Originally Posted by MaxMirkin
Is it as rare as a BoSox victory?...oops, I'm stuck in question mode from that retarded thread!
Im not sure about that... but its certainly rarer than how often the girlie-men on your team get their asses physically beaten by beantowns ambassadors.


Posted by: Var

I have to stay away from that question thread for a while. I cant stop thinking questions either!


Posted by: MaxMirkin

Oh yeah, the way Pedro took down an 80-year old man......real macho!


Posted by: Monolith

Or the way varitek physically shut anal-rods mouth?


Posted by: MaxMirkin

Quote:
Originally Posted by Monolith
Or the way varitek physically shut anal-rods mouth?
How about the way Aaron Boone shut all the Red Sux' mouths last fall?.


Posted by: P-funk

Quote:
Originally Posted by Monolith
Or the way varitek physically shut anal-rods mouth?
Once again.....sore losers have to start fights. Yanks don't need to fight, they do their damage on the field!!


Posted by: P-funk

8/6/04

Bw- 186....people are saying that the gym scale is weighing 4lbs light which would mean I am actually 190. Oh well.

hang clean + front squat
1 set= 2 consecutive hang cleans and at the end of the last clean with bar in the rack position 10 reps of front squats are to be performed.
155 x 3 sets

dips
bw + 125/6x3

rack deadlifts (pins below knees; bar 12.5" off of the floor)
365/1
405/1
425/1

pull ups on square bean at the top of the smith machine (for grip)
bw + 30/6x3

push ups
bw/50
bw/30

Inchworms
bw x 15yrds

hanging knee raises (dead hang)
bw/15x3

ironmind captains of crush grippers (level= trainer- 100lbs of force needs to be applied to close it)
10 reps x 3 sets in each hand

Cardio- 20min. moderate intensity- recumbant bike

Comments:

pretty good workout. The cleans to front squat combo killed me. Dips were fun and 125 felt pretty light. I wanted more weight on the rack deads but I can't be to upset after doing them afte rclean and front squats. My grip was pretty toasted to from the rack position front squats. Pull ups on the squat bar felt great and I added 5 more pounds from last week. The push ups were jsut to kill 5min. until the aerobics class got out of the studio so that I could do my inchworms. Those were tough after the push ups but they felt pretty good. The Captains of crush grippers from ironmind.com are my favorite. There are 5 of them....a trainer (100lbs of force), level 1 (140lbs), level 2 (195lbs), level 3 (280lb) and level 4 (365lbs) which something like only 3 people in the world have closed and only something like 12 or 15 have clised three. I can close one and almost get the handles of #2 to touch. I am slowly working up to three and hopefully one day #4. My training partner wanted to do some cardio at the end so we did.


Posted by: Var

Another sick workout, P! WTF are inchworms?


Posted by: P-funk

Quote:
Originally Posted by Var
Another sick workout, P! WTF are inchworms?

Inchworms- start with your hands on the floor infront of you and your feet on the ground with your hips (ass) up in the air...think yoga, donwward dog stretch. From there slowly walk your hands out in front of you "inch by inch" until you are in a push up position then kepp walking them out until they are way out in front of you. then stop moving your hand and begin to walk your feet up towards your hands slowly "inch by inch" until your ass is up in the air and you are back to the start position. Keep going until you feel like you are going to puke. Killer on the core.


Posted by: Var

Damn! Thats awesome! Gotta give those a try. I'll be cursing you tomorrow during my workout!


Posted by: P-funk

Quote:
Originally Posted by Var
Damn! Thats awesome! Gotta give those a try. I'll be cursing you tomorrow during my workout!

oh, you are working out tomrrow? or is it goining to be a light day?


Posted by: PreMier

190? Put a weight on the scale! Shit..

I also couldnt find my soviet flag! Shit..

Nice workout man.


Posted by: P-funk

yep, 190 at fat as hell!!


Posted by: PreMier

Make sure the scale is right... Put a db on it. I need to keep tabs. I was 186 the other day.. greatly increasing icecream uptake


Posted by: P-funk

Yeah I coulbd but I am to lazy as the locker room is downstairs and the gym is upstairs, not on the same floor. This is NYC, everything is built UP!!

Increasing ice cream intake is crucial at this point if I hope to hit 215lbs.


Posted by: PreMier

215lbs? Goddamn... I have NEVER been that heavy, I just might loose this bet


Posted by: P-funk

I have only been to 200-205 range. I am scared to get to 215. I may not do it. It is really heavy for me. At the weight I am at right now I feel good. I am athletic and fast. At 200 I am useless. I am a total slug.


Posted by: PreMier

LOL!

Well, That gives me hope. Maybe you will have to buy a round afterall!


Posted by: Var

Quote:
Originally Posted by P-funk
oh, you are working out tomrrow? or is it goining to be a light day?



Posted by: Monolith

Ah man, ive wanted a set of CoC grippers forever! Do you own them, or are they at the gym??

I checked into getting a set a while ago, but it was like $20 for each gripper.


Posted by: P-funk

Quote:
Originally Posted by PreMier
LOL!

Well, That gives me hope. Maybe you will have to buy a round afterall!

Fuck it....I am not losing!!



Mono- ofcourse I own them. who the hell do you think you are talking to?


Posted by: P-funk

8/7

BW- 185

sprints (treadmill)

2 sprints- speed= 10.5; incline= 5 (40sec. rest; 20sec sprint)
8 sprints- speed= 10.5; incline= 7 (40sec. rest; 20sec sprint)
5 sprints- speed= 11.5; incline= 7 (30sec rest; 10sec sprint)


stretching

comments- not much to say. I ran and then I ran somemore.


Posted by: Monolith

Hey Pat ( ), check out Loki's sprinting article in the latest M&M at avant. Good stuff.


Posted by: P-funk

yeah, a good article indeed.


Posted by: atherjen

Quote:
Originally Posted by P-funk
8/7

BW- 185

sprints (treadmill)

2 sprints- speed= 10.5; incline= 5 (40sec. rest; 20sec sprint)
8 sprints- speed= 10.5; incline= 7 (40sec. rest; 20sec sprint)
5 sprints- speed= 11.5; incline= 7 (30sec rest; 10sec sprint)


stretching

comments- not much to say. I ran and then I ran somemore.
WEEHOOIEEE!!!


Posted by: P-funk

LOL, thanks AJ


Posted by: P-funk

Alright, new training split begins today!! The goal of this split was to try and train everything twice a week but under different cicumstances each time. Trying to do two things at once...strength and hypertrophy. I am satisfied with my last training split, three total body workouts per week, which ran the course of 6 weeks so now it is time to kick things up and make a push to really try and add some strength and size.

The outline looks like this:
mon- upper
tues- lower
wed- rest
thurs- upper
fri- lower
sat- rest
sun- rest or sprints if not feeling lazy.

So I set up the routine like this. Tues legs will be my strength day (low reps/low volume), focusing on either my squat or my deadlift. Friday will be my explosive/ hypertrophy day, relying mainly on things like cleans, high rep back squats, front squats and deadlifts. Followed by lunges or some other auxilarry work. The upper body days are a bit tricky. Mon- is Chest (strength), back (hypertrophy), shoulders (hypertrophy..basically just lateral raises), arms (strength), traps (power day). My thurs. upper body day is chest (power (ie speed work)/ hypertrophy), shoulders (strength...basically heavy over head presses), back strength day (weighted pull ups for low reps), arms (hypertrophy), traps (strength, heavy shrugs or upright rows). I will select a few exercises which fit the bill for the given day and work with them for 2-3 week, obviously trying to increase weight each week, and then rotate to other exercises. Unless something changes I will hang with this split for about 10-12 weeks. Still doing olympic lifts on fridays.

quest to be bigger...stronger.....the machine continues......


Posted by: P-funk

8/9/04

BW- 184 (looking nice and lean today)

first day new split!! Upper body

floor presses
225/1
255/1
275/1
295/1
300/1

dips
bw + 135/6x1
bw + 160/3x2

support rows (angled grip)
145/12
155/12
165/10

standing dumbell lateral raises
25/12x2

prone incline dumbell face pulls
25/15x3

standing dumbell hammer curls (form perfectly strict.)
35/4x3

dumbell pullover
100/18
100/12

high pull and hold at top (from clean position above knee)
95/4x4

decline situps holding olympic bar
bw + 95/10x3

russian twists
bw + 35/8x3


Comments:
Workout felt good. Just two of us today an dthe pace was break neck on everything. You go I go rest intervals except for the floor presses where we took a little time. My training parter actually passed out, yes passed out, on the gym floor. Floor presses felt good, just workijng on my lockout. Dips were awsome and bw + 160 is a new personal best. I am happy hitting that after doing my floor presses (lol, just waiting for my internal rotators to rip from the bone! EEK!!). The hammer cursl were light. I went with the cleanest form I could possibly do so that I really focus on my grip and forearm strength here. The pullovers felt good also. The high pull and hold at the top is a new one. One of the nice things about training at the gym I train at is that Bobby Oleho workouts out there. For those that Don't know he is Jason Giambi's (1st baseman for the NY Yankees) personal trainer. Prior to that he was the strength coach for the Oakland A's and Prior to that he was the strength coach at UCLA!! Needless to say the man knows his stuff. He is kind enough to help us polish our olympic lifting techniques whenever he is wokring out. One thing he has us do it high pull as high as you can and hold it there as long as possible, fully extended bar in the air, up on your toes. Then lower it and see if the bar pulls you forward. If it does that means that you pulled to far infront of you and let the bar drift. If you can pull, hold for a nice pause and bring it straight down you are doing okay. So I was working on those today with light weight. The pull and hold really burned my traps.


Posted by: Monolith

Fuckin' awesome dips man. Same with those DB pullovers. Youre a lucky SOB to have Oleho giving you free PTing, too.


Posted by: P-funk

Quote:
Originally Posted by Monolith
Fuckin' awesome dips man. Same with those DB pullovers. Youre a lucky SOB to have Oleho giving you free PTing, too.

Yeah, sometimes he trains Jason there also. he is a really nice guy. he used to just talk to us and then we asked him if he would give us some pointers if we through him some $$. He was like "well, I'll just do it for free. I'll talk to you guys during my workout." He is a really cool guy.


Posted by: Monolith

Thats awesome! Dude, if only people like Giambi can afford him... youre getting like hundreds of dollars worth of training free.

And after that steroid debacle with Giambi, if you ever decide to use, you know where to get some gear.


Posted by: P-funk

LOL, asking him questions like that would be a defenite way to keep him from ever helping me again.


Posted by: P-funk

Funk's Food:

8/9

meal 1
5 whites
3 whole
1 cup oats
strawberries

meal 2
7oz chicken breast
10oz sweetpotato
5 fish caps

meal 3
2 turkey burgers
2 slices whole grain bread

meal 4 (post workout)
2.5 scoops optimum nutrition whey
2 rice cakes
5g creatine

meal 5
1 can albacore tuna
1.5tbsp mayo
1c oatmeal
1/2 apple

meal 6
6oz chicken
1c brown rice
1/2 apple
5 fish caps

meal 7 (before bed)
pro lab lean mass matrix MRP
2tbsp natty peanut butter
strawberries


totals:
3813 cals
343 protein (38%)
333 carbs (32%)
118 fat (30%)


Posted by: PreMier

LOL!!! Being trained by a baseball coach. I pray for you.


Posted by: P-funk

a before that he was the strength coach at UCLA!!!! That is huge! That is how he knows all the olympic lifts! Also, I have a freind that is the strength coach at Colorado state! He knows his stuff too.


Posted by: PreMier

Nice diet, what kind(brand) of turkey burgers are those? Is it ground turkey, and you make burgers(weight)? Or pre-made.


Posted by: Var

Dont the turkey burgers put you to sleep??? I had to stop eating them midday for that reason


Posted by: PreMier

I think the chemical in turkey anly affects those under 140Lbs


Posted by: Var

Quote:
Originally Posted by PreMier
I think the chemical in turkey anly affects those under 140Lbs
I'm 165 now, shithead!

And its Tryptophan!


Posted by: PreMier

Wow, thats really HUGE! You musl look like humpty dumpty


Posted by: Var

I look better than you


Posted by: PreMier

Prove it.


Posted by: Var

Soon


Posted by: PreMier

Whats that like 3 months away?


Posted by: Var

Will you be back in the gym by then???


Posted by: PreMier

Yes, I fucked up my left shoulder this weekend, but will be back on monday.. unless the MRI on Wed goes bad.


Posted by: Var

That sucks


Posted by: P-funk

Quote:
Nice diet, what kind(brand) of turkey burgers are those? Is it ground turkey, and you make burgers(weight)? Or pre-made.
the brand of turkey burgers I bouth this time are butterball. the are pre-made. i usually just get ground turkey but i was at costco and the box of 12 pre-made burgers was to good to pass up.


Quote:
Wow, thats really HUGE! You musl look like humpty dumpty
Holy crap!! Classic.....now that was really funny!! I almost spit out my protein shake everywhere.


Posted by: Var




Posted by: P-funk

Okay, countinuing with the trend of me ripping through two pairs of boxers in one day last week:

My training partner was at a designer close store this weekend (I love watching him go to these places becasue he doesn't fit into anything but he tries really really hard). He is not the smallest guy, 6'2", 275. He grabs the biggest pair of pants in the place and goes into the dressing room and puts them on. He walks out and his wife says "oh, those look nice." He replies, "They feel kind of tight." She says "they look good?" then he says "yeah, but I am scared if I do this" He bent forward no more than an inch or two and blew the ass right out of them!!!! He imediatly took them off, folded them, placed them on the shelf and left the store. We have some real problems!!


Posted by: P-funk

Quote:
Originally Posted by Var

oh c'mon man......I am not making fun of you. that was really funny. you gotta admit.


Posted by: Var

Quote:
Originally Posted by P-funk
Okay, countinuing with the trend of me ripping through two pairs of boxers in one day last week:

My training partner was at a designer close store this weekend (I love watching him go to these places becasue he doesn't fit into anything but he tries really really hard). He is not the smallest guy, 6'2", 275. He grabs the biggest pair of pants in the place and goes into the dressing room and puts them on. He walks out and his wife says "oh, those look nice." He replies, "They feel kind of tight." She says "they look good?" then he says "yeah, but I am scared if I do this" He bent forward no more than an inch or two and blew the ass right out of them!!!! He imediatly took them off, folded them, placed them on the shelf and left the store. We have some real problems!!



Posted by: Var

Quote:
Originally Posted by P-funk
oh c'mon man......I am not making fun of you. that was really funny. you gotta admit.



Posted by: P-funk

you're no fun


Posted by: P-funk

Hey P, who is that in your AVI?? Look like a familiar band or something.


Posted by: Var

From this point forward, I only communicate with you two fuck-heads with smileys


Posted by: Var

P-funk and Premier are the two coolest guys I know. I wish I could be just like them. They are the best.








*because of the posters original content this message has been edited by
p-funk


Posted by: P-funk

^^ take that punk


Posted by: Var

DAMN! You have shown me your power and I am truly impressed! Props!



Fucker!


Posted by: P-funk

HEHE, I though you were only talking to me in smilies?


Posted by: Var

Quote:
Originally Posted by Var
P-funk and Premier are the two coolest guys I know. I wish I could be just like them. They are the best.








*because of the posters original content this message has been edited by
p-funk
This is actually fairly accurate. Well...if it werent for the fact that PreMier is a Sedentary Slug and Funk is the Mighty Midget.


Posted by: Var

Quote:
Originally Posted by P-funk
HEHE, I though you were only talking to me in smilies?
I was bluffing. I love u guys too much to stop chatting with u.


Posted by: P-funk

Quote:
Originally Posted by Var
I was bluffing. I love u guys too much to stop chatting with u.
circle jerk??


damn it.....were the hell is premier with the gay (asspuncture like) smiles when you need them?


Posted by: Var

Where's Asspirate with the Asspirate like comments???


Posted by: P-funk

I don't know.....Don;t invite him in here though. The last thing we need is a gay whore in my journal.


Posted by: Monolith

Quote:
Originally Posted by P-funk
I don't know.....Don;t invite him in here though. The last thing we need is a gay whore in my journal.
That one's so easy i just cant. Damn P, you tryin to set up jokes for us?


Posted by: P-funk

Quote:
Originally Posted by Monolith
That one's so easy i just cant. Damn P, you tryin to set up jokes for us?

Go for it....don't hold back in my journal.


Posted by: PreMier

Quote:
Originally Posted by P-funk
Hey P, who is that in your AVI?? Look like a familiar band or something.
It is.


Posted by: PreMier

Quote:
Originally Posted by Var
P-funk and Premier are the two coolest guys I know. I wish I could be just like them. They are the best.








*because of the posters original content this message has been edited by
p-funk
Priceless!


Posted by: P-funk

Quote:
Originally Posted by PreMier
It is.

it is.....WHO?


Posted by: P-funk

taking back sunday?


Posted by: oaktownboy

Quote:
Originally Posted by P-funk
Okay, countinuing with the trend of me ripping through two pairs of boxers in one day last week:

My training partner was at a designer close store this weekend (I love watching him go to these places becasue he doesn't fit into anything but he tries really really hard). He is not the smallest guy, 6'2", 275. He grabs the biggest pair of pants in the place and goes into the dressing room and puts them on. He walks out and his wife says "oh, those look nice." He replies, "They feel kind of tight." She says "they look good?" then he says "yeah, but I am scared if I do this" He bent forward no more than an inch or two and blew the ass right out of them!!!! He imediatly took them off, folded them, placed them on the shelf and left the store. We have some real problems!!
jesus that must have been hilarious


Posted by: PreMier

Quote:
Originally Posted by P-funk
it is.....WHO?

Tiger Army


Posted by: P-funk

Oak- what's goin' on?

P- never heard of them?


Posted by: JerseyDevil

Quote:
Originally Posted by P-funk
The outline looks like this:
mon- upper
tues- lower
wed- rest
thurs- upper
fri- lower
sat- rest
sun- rest or sprints if not feeling lazy.

So I set up the routine like this. Tues legs will be my strength day (low reps/low volume), focusing on either my squat or my deadlift. Friday will be my explosive/ hypertrophy day, relying mainly on things like cleans, high rep back squats, front squats and deadlifts. Followed by lunges or some other auxilarry work. The upper body days are a bit tricky. Mon- is Chest (strength), back (hypertrophy), shoulders (hypertrophy..basically just lateral raises), arms (strength), traps (power day). My thurs. upper body day is chest (power (ie speed work)/ hypertrophy), shoulders (strength...basically heavy over head presses), back strength day (weighted pull ups for low reps), arms (hypertrophy), traps (strength, heavy shrugs or upright rows).
Good looking workout P .

Question about floor presses. I have never tried them. It seems like it would be the same as doing suspended bench presses in the power rack. But I know PL'ers love floor presses, and also bench off of pins. How are they different?


Posted by: P-funk

what are suspended presses? I think you may be reffering to what I call rack lock outs??


Posted by: JerseyDevil

Yep, rack lockouts


Posted by: P-funk

8/10/04- lower body

BW- 186

warm up- bike 5. min.

squats
295/3
305/2
310/2
315/1

SLDL
335/3x3

one leg leg press (weight listed does not incluse the weight of the sled)
320/6x4

seated calf raises
205/8
215/5x4


comments:
Leg strengh day. Short and sweet. Squats felt good. They were high bar, narrow stance (olympic style) today. Depth.......never a question. I will hit the pins in the power rack before i squat shallow. ATG. SLDLs felt good today. 335 actually felt kind of light. One leg leg presses were fine, could have gone heavier there I think also.


Posted by: P-funk

Quote:
Originally Posted by JerseyDevil
Yep, rack lockouts
Okay then. the difference between floor presses and rack lock outs is that on the lockouts you don't have any momentum coming down like you have on floor presses. Floor presses have a concentric and an eccentric. Rack lockouts are like bottom positin bench presses except the pins are at your lock out and not at your chest. So you have to generate force to try and move a non moving bar (static inertia).


Posted by: Var

Quote:
Originally Posted by P-funk
8/10/04- lower body

BW- 186

warm up- bike 5. min.

squats
295/3
305/2
310/2
315/1

SLDL
335/3x3

one leg leg press (weight listed does not incluse the weight of the sled)
320/6x4

seated calf raises
205/8
215/5x4


comments:
Leg strengh day. Short and sweet. Squats felt good. They were high bar, narrow stance (olympic style) today. Depth.......never a question. I will hit the pins in the power rack before i squat shallow. ATG. SLDLs felt good today. 335 actually felt kind of light. One leg leg presses were fine, could have gone heavier there I think also.
You're a fuckin monster!


Posted by: P-funk

once I get back to squatting 405 you can call me a monster. until them I am just pretendin'. thanks though.


Posted by: Var

Fuck you, PAT!


Posted by: Saturday Fever

Pretender.

In all seriousness, a 315 ATG squat is not pretending, man, that's a beefy squat.


Posted by: P-funk

hehehehe.......I knew that was coming.


Posted by: P-funk

Quote:
Originally Posted by Saturday Fever
Pretender.

In all seriousness, a 315 ATG squat is not pretending, man, that's a beefy squat.

UM???? You squat what????

I mean yeah, I squat olympic style so it is hard. But c'mon, you are squating over 5 bills.


Posted by: Saturday Fever

I do it to a PL competition depth and with a suit, briefs and erector shirt. Raw I'm sure my number would be a good 80-90 pounds lower, and even then, I'm still not ATG. I just want to give respect where it's due, your squat was solid.


Posted by: P-funk

Quote:
Originally Posted by Saturday Fever
I do it to a PL competition depth and with a suit, briefs and erector shirt. Raw I'm sure my number would be a good 80-90 pounds lower, and even then, I'm still not ATG. I just want to give respect where it's due, your squat was solid.

thanks man, I appreciate it.


Posted by: Var

Fuck you, PAT!


Posted by: MaxMirkin

Stop calling Pat, Pat. Pat hates that.


Posted by: Var

Sorry PAT! I'm just jealous because you're my height, but much stronger. Sorry again PAT!


Posted by: P-funk

MaxMirkin= stricking distance


Var- I am also about 30lbs heavier than you with a higher bf% so mass=mass.


Posted by: MaxMirkin

Find me first.


Posted by: Var

Var needs some mass!

The summer parties are over. I'm bulking like Priest right now.


Posted by: P-funk

I believe you told me where you train at once before.....hehehehe.


Posted by: P-funk

Quote:
Originally Posted by Var
Var needs some mass!

The summer parties are over. I'm bulking like Priest right now.
you do that and you are my hero.


Posted by: Var

Quote:
Originally Posted by P-funk
you do that and you are my hero.
Well, get ready...when I come to NYC this fall, you're going to see one fat, strong mofo!


Posted by: MaxMirkin

Quote:
Originally Posted by Var
Well, get ready...when I come to NYC this fall, you're going to see one fat, strong mofo!
Cool man. How would you like to test your new found strength on some cheap-ass furniture. (I might be moving this fall.)


Posted by: Var

Someone must have told you a drive a pick-up! Fuckers


Posted by: JerseyDevil

Quote:
Originally Posted by P-funk
8/10/04- lower body

BW- 186

warm up- bike 5. min.

squats
295/3
305/2
310/2
315/1

SLDL
335/3x3

one leg leg press (weight listed does not incluse the weight of the sled)
320/6x4

seated calf raises
205/8
215/5x4


comments:
Leg strengh day. Short and sweet. Squats felt good. They were high bar, narrow stance (olympic style) today. Depth.......never a question. I will hit the pins in the power rack before i squat shallow. ATG. SLDLs felt good today. 335 actually felt kind of light. One leg leg presses were fine, could have gone heavier there I think also.
Now I know why you have such awesome wheels...


Posted by: JerseyDevil

Quote:
Originally Posted by P-funk
Okay then. the difference between floor presses and rack lock outs is that on the lockouts you don't have any momentum coming down like you have on floor presses. Floor presses have a concentric and an eccentric. Rack lockouts are like bottom positin bench presses except the pins are at your lock out and not at your chest. So you have to generate force to try and move a non moving bar (static inertia).
Didn't think of that. That's why you're the trainer, and I'm just a trainee .


Posted by: P-funk

Max- Moving out of NYC?

Var- are you going to be driving into NYC? Or are you taking a train? Just one day you will be here right?

JD- thanks. Just tryin' to get my wheels biggger.


Posted by: MaxMirkin

I'll be somewhere in Brooklyn, for now. Eventually will probably settle down in Jersey.

How about you man, you actually live in Manhatten? If so, how do you afford it????


Posted by: P-funk

When I first moved here, almost 3yrs ago, I was living in Park Slope Brooklyn. Now I live on the upper east side. A small studio for $1150 a month. How do I afford it? LOL, I don't know.....I work my ass off, that is how. I try and get all the clients I can at the gym I work at because that is where my paycheck is going to come from. then i have private clients that pay me cash. I try and bank my enitre paycheck every week and never touch that $$ except to pay rent and save it. All the cash money I make goes to groceries, eating out and living expenses. So far in 8months I have not had to touch my bank account accept to pay rent. I do well with my cash clients.


Posted by: P-funk

I hope I didn't just jinx myself.....watch, next month I'll be livin' in the gutter.


Posted by: Var

Quote:
Originally Posted by P-funk
Var- are you going to be driving into NYC? Or are you taking a train? Just one day you will be here right?
The seminar is two days (Sat & Sun). Probably 8:30-5. Depending on my $$$ flow, I'm considering coming up a day early to check out the city.


Posted by: Var

Quote:
Originally Posted by P-funk
When I first moved here, almost 3yrs ago, I was living in Park Slope Brooklyn. Now I live on the upper east side. A small studio for $1150 a month. How do I afford it? LOL, I don't know.....I work my ass off, that is how. I try and get all the clients I can at the gym I work at because that is where my paycheck is going to come from. then i have private clients that pay me cash. I try and bank my enitre paycheck every week and never touch that $$ except to pay rent and save it. All the cash money I make goes to groceries, eating out and living expenses. So far in 8months I have not had to touch my bank account accept to pay rent. I do well with my cash clients.
Damn dude! Thats a great setup. I pay less than half what you pay for rent, and never have any money!


Posted by: P-funk

Quote:
Originally Posted by Var
The seminar is two days (Sat & Sun). Probably 8:30-5. Depending on my $$$ flow, I'm considering coming up a day early to check out the city.

Shiat.....I don't train on sat or sun. We may have to work something out.


Posted by: Var

Workout after 5? Hit the town after the workout???


Posted by: P-funk

On friday?


Posted by: Var

I meant Sat, but I may be up for Friday, too


Posted by: P-funk

defenitly sat..



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