Bring on the Funk

**P-funk** · 04-05-2003, 10:55 PM

cool deal RC. Welcome to my journal.

Yanick · 04-06-2003, 12:54 PM

hey fucker, how's the creatine bloat?

BTW, what i lack in promptness, i make up for in motivational skills

**P-funk** · 04-06-2003, 01:21 PM

Quote:

hey fucker, how's the creatine bloat?

lol......lovin' it as usual

Quote:

BTW, what i lack in promptness, i make up for in motivational skills

very true......looking at your ugly mug really gets me angry enough to grind out a few more reps each set.

Yanick · 04-06-2003, 07:53 PM

Quote:

Originally posted by P-funk
very true......looking at your ugly mug really gets me angry enough to grind out a few more reps each set.

Doesn't help you much on deadlifts though...OH NO I WENT THERE, lol.

**P-funk** · 04-06-2003, 09:44 PM

right, looking at your ugly mug doesn't help me much on deadlifts becuase i have to concentrate on keeping my spine straight during the movement, instead of looking around. What helps me on that one is asking you how many reps you got, then stepping up to the bar and destroying your numbers. LOL

**P-funk** · 04-06-2003, 09:58 PM

Aight, enough playing around. Meals for Sunday 4/6. The calories are slightly lower today since it is a non training day. I only got five meals also, since I slept in a little(c'mon, it is Sunday) and didn't have a post w/o meal. But not to worry I simply made my meals a little bigger to make sure I got my necessary calories and macros

.

m1
1scoop egg protein
2whole eggs
2egg whites
1/4c shredded mozarella
omlet veggies

m2
1can chunk light tuna
1egg white
1/3c oatmeal
1tbsp natty pb
steamed broccoli

m3
1can albacore tuna
1/2c. whole wheat pasta (before cooking. This is such a dissapointing amount of pasta. It is seriously like 12 pieces of rotini

but that is all I am allowed for carbs in this meal

2tsp flax
2tbsp cider vinegar
leaf and romaine lettuce w/salad veggies

m4
6oz. chicken breast
1/2c kidney beans
4oz sweetpotato
leaf and romaine lettuce w/salad veggies
2tbsp newman's oil and vinegar

m5
1c cottage cheese
1apple

totals(not counting fiber)
1950 cals
212 protein
87.5 carbs
74 fat

45%p, 20%c, 35%f

I will keep my cals around the same amount on training days (around 2000-2100)for this week (even though I think this is kind of low). I am really hungry still inbetween meals, I have an unquenchable hunger. But the whole point is to bulk slowly so I think I am on the right track......Confession: I HATE BULKING!!!!!!! Psychologicaly it is hard to handle, I hate the idea of putting on body fat. But it is for the best (ie muscle gain) so I will put up with it. PLus I just need to endure this week and then 1-2 more weeks afterwards before I get to cut for a couple of weeks so it isn't that bad.

peace

DaMayor · 04-07-2003, 03:07 PM

Are "omlet veggies" cultivated especially for omlets?

**P-funk** · 04-07-2003, 08:15 PM

by omlet veggies I just mean veggies you normally put in omlets:
tomato
green and red pepper
onions
scallions
mushrooms

**P-funk** · 04-07-2003, 08:23 PM

mon. 4/7-chest/abs

bench press (strenght went up but still nowhere near my usual
numbers

)
185x10
205x7
205x4
185x5
This is depressing. I would like to get back to doing heavier weights.

Incline dumbell press
75x10
75x7
75x6

Superset
A. low cable crossover
B. Cable incline flyes
1a. 50x8
1b. 50x10
2a. 50x8
2b. 30x12
3a. 40x12
3b. 30x15

tri-set
A. swiss ball dumbell flyes
B. dips
C. neutral grip machine press
1a. 25x21
1b. bw x 5
1c. 100x4
2a. 25x 13
2b. bw x 4
2c. 75x5
(this tri-set was rough, especially after the superset.....felt good though

)

crunches for abs

Okay strength went up but not enough which is telling me one thing.......I need to up my cals so starting tomorrow I am going to eat more food

**P-funk** · 04-07-2003, 08:41 PM

4/7 meals

m1
1 scoop egg protein
1 whole egg
2 egg whites
1/2c oatmeal (before cooking)

m2
1 ground turkey burger
1 whole egg
3 egg whites
1 tsp flax
1/2 grapefruit

m3
1 can albacore tuna (6oz)
1/4c. shredded cheddar cheese
romaine/leaf lettuce salad w/other salad veggies
1 tbsp newmans oil and vinegar

m4 (post w/o)
2 scoops optimum whey]
1/3c oatmeal

m5 (stir fry)
6 oz chicken breast
1/2c brown rice(after cooking)
chopped veggies
2 tsp olive oil
2 egg whites

m6
1c. cottage cheese
1 apple
2tbsp sourcream

totals (not counting fiber)
2147 cals
244 protein
98.5 carbs
68 fat

50%p, 20%c, 30%f

more cals tomorrow...can't wait, i am hungry as hell

**P-funk** · 04-07-2003, 08:44 PM

new food addiction confession. Last night I was about to eat my cottage cheese and apple when as I was reaching in the cabinet for a spoon I noticed a bottle of cinnamon. On past bulks I would always eat rice pudding and cinnamon (these were obviously not the cleanest bulks like this one is). Remebering how good that tastes I decided to put the cinnamon on top of my cottage cheese. Oh my god!!!! That tastes amazing......I can't waite to eat it again tonight.

**P-funk** · 04-08-2003, 07:38 PM

tues 4/8-back/calfs

WG T-bar row
100x12 (went to light on this one)
115x12
135(3plates)x7
100x10

CG pulldowns
150x10
160x7
drop set
140x8, 110x14

Wide neutral grip plate loaded hammer strength seated row
(the weight i have marked down is the amount of weight being pulled with each hand)
70x15
90 (2 plates)x9+1 forced rep

Reverse grip chins(these were rough at the end of my workout)
bw+5
bw+4
bw+5+1forced rep

Sumo style deadlifts (this is the first time I have done these with a barbell. Usually I do sumo deads on the smith machine. So I went with lighter weight so that I could focus on my form)

135x12
135x13
135x13

back ext. machine
130x12
150x8

calfs

standing calf raises
220x13
240x11
280x8

seated horizontal calf press
410x10
410x10
425x9

The intensity during this and yesterdays workout has been crazy. We have really been moving. It feels good, I feel like I am starting to gain some strength back.

**P-funk** · 04-08-2003, 08:05 PM

tues. 4/8 food

5g creatine

m1
1 scoop optimum whey
1 whole egg
2 egg whites
1/3c. oatmeal (before cooking)
1 tbsp. natt pb

m2
1 can albacore tuna (6oz)
1/2c brown rice
1 tbsp flax
romaine lettuce

m3
1 can chunk ligth tuna
1 whole egg
1 tsp flax
6oz sweetpotato
1 tbsp sourcream

m4
6oz chicken breast
1 whole egg
1/4c shredded cheddar cheese
romaine lettuce w/salad veggies
1 tbsp newmans oil and vinegar

m5 (post w/o)
2 scoops optimum whey
1/2c raw uncooked oatmeal

m6
1.25c cottage cheese
1 apple

totals(not counting fiber)
2415.5 cals
225 protein
136 carbs
87.25 fat

40%p, 25%c, 35%f

okay more cals today and more carbs

Felt good, still a bit hungry in between meals??? I don't realy want to start eating more cals than this......not because I am scared of over eating, I would love to eat more food but I don;t think my wallet would love it

perfecto · 04-09-2003, 05:58 AM

seems like you do alot of high rep work, do you believe using high reps is more beneficial ?

**P-funk** · 04-09-2003, 01:47 PM

Quote:

seems like you do alot of high rep work, do you believe using high reps is more beneficial ?

That is a tough question to answer. It really depends on the person and your goals. I feel that all rep ranges are good and beneficial. I find that for me 8-12reps works the best. Sometimes I do however go down to 6 reps and occasionaly as low as 2-3. I like to cycle it from week to week, or every other week. But 8-12 seems to have always been the range that works for me. However, I don't lift for strength gains. I use gains in strength as a means so gauge progress but I don't ever lift to try and get stronger in a particular exercise, say for example bench press or squats. I would much rather lift, have the strength gains occur naturally, and concentrate more on body composition.

Yanick · 04-09-2003, 05:39 PM

I'm telling you, you gotta do try and do a refeed over the weekend. You're hungy cause leptin is way below your setpoint right now.

**P-funk** · 04-09-2003, 05:57 PM

Quote:

I'm telling you, you gotta do try and do a refeed over the weekend. You're hungy cause leptin is way below your setpoint right now.

JELLY BEANS........LOL

**P-funk** · 04-09-2003, 06:25 PM

wed. 4/9 food

cals sligtly lower becuase it is a non training day.

5g creatine

m1
1 scoop optimum whey
4 egg whites
1/3c oatmeal
1tbsp natty pb

m2
1 ground turkey burger
1scoop egg protein
1/2c. brown rice(after cooking)
steamed broccoli

m3
1can albacore tuna
1 egg white
1tbsp flax
1 tbps cider vinegar
steamed broccoli
1/2 grapefruit

m4
1can chunklight tuna
1 whole egg
1/4c. oatmeal
1tsp flax
1/2 apple

m5
6oz chicken breast
1/4c kidney beans
romaine lettuce w/salad veggies
2tbsp newman's oil and vinegar

m6
1.25c cottage cheese
1tbsp heavy cream
1/2 apple

totals (not counting fiber ofcourse....why would anyone want to
count that shit any way?????)
2183 cals
242.5 protein
97.5 carbs
84.75 fat

45%p, 20%c, 35%f

should not have kept the cals this low.....hungry as hell.....probably will refeed this weekend for leptin sake and to shut yan up

Started creatine last friday was and have been wondering what the hell is going on with it until today........
HERE IT COMES............................

GUT BLOAT

**P-funk** · 04-10-2003, 02:17 PM

thur 4/10-legs

I did a bit of a different leg w/o today than I normally do. My training partner couldn't make it so I was lifting alone and I decided to try out some new stuff. Ths workout was pretty draining considering the fact that I didn't try and use heavy weight.

5min. stationary bike to warm up

Squats (since I had no spotter I decided no to get crazy on this exercise because it scares the shit out of me. I changes my stance a bit also. Going from a shoulder width or slightly wider with feet turned out a bit to an about hip-shoulder width stance with feet facing directly forward. Becuase of the new stance and no spotter I did not try to use any heavy weight. In fact I find the new stance is a bit more difficult to perform the squat cleanly and requires more flexability of the ankle. I want to keep working in it.)

185x13
185x10
185x8
135x16

Multi planer lunges

lunges (sagital plane) with dumbells in hand and back leg
balancing on wiss ball.
10x10
10x9
(that was hard to balance and coordinate a full range of motion with good form.....highly recomended)

side lunges (frontal plane) w/dunmbells
10x17
20x10

transverse plane lunges w/dumbells
10x15
12.5x10

superset
A. overhead squat (holding barbell)
B. Still leg dead lifts
1a. 20x11
1b. 205x8
2a. 20x12
2b. 205x7
3a. 20x10
3b. 185x8
(the overhead squat was another difficult exercise that not only challenged strength but coordination and balance....also highly recomended)

Single leg standing leg curl
40x12
50x10

this workoutwas difficult in a completly different manner than my ussual workouts. Instead of increasing intensity by adding resistance I increased intensity by altering my balance and stability.....more training like this to follow.......whether Yan likes it or not

**P-funk** · 04-10-2003, 02:36 PM

thurs. 4/10 food

5g creatine

m1
1scoop egg protein
2whole eggs
4egg whites
1/4c shredded mozzarella
omlet veggies

m2
6oz chicken
1 hardboiled egg
1/4c shredded cheddar cheese
romaine lettuce
1tbsp newman's oil and vinegar

m3 (pre w/o)
1can chunklight tuna
1 egg white
1 whole egg
1/2c. oatmeal (before cooking)

m4(post w/o)
2scoops optimum whey
1/2c. raw uncooked oats
2tbsp cider vinegar

m5
1can albacore tuna
1tbsp flax
3oz sweetpotato

m6
1.75c cottage cheese
3-4strawberries

totals(not counting fiber)
2386 cals
287.5 protein
88 carbs
109.25 fat

Yanick · 04-10-2003, 08:02 PM

Quote:

Originally posted by P-funk
this workoutwas difficult in a completly different manner than my ussual workouts. Instead of increasing intensity by adding resistance I increased intensity by altering my balance and stability.....more training like this to follow.......whether Yan likes it or not

You don't wanna get crazy with me

I wanted to do some of that gay shit too, but i just didn't feel creative and did a basic w/o.

**P-funk** · 04-10-2003, 08:06 PM

Well, Well,Well...public enemy#1 fancy meeting you here...........how was court? (PS that workout was killer.......next week though, actuall the next two weeks I am lowering the volume (for me at least) and going for more power. What do you think about that?)

Yanick · 04-10-2003, 08:14 PM

Quote:

Originally posted by P-funk
Well, Well,Well...public enemy#1 fancy meeting you here...........how was court? (PS that workout was killer.......next week though, actuall the next two weeks I am lowering the volume (for me at least) and going for more power. What do you think about that?)

Court was stupid. I sucked up to the judge, she didn't take my license away and gave me the minimum on the fines. Tack on another $85 to my debt-ridden ass.

Fuck lower volume, what're you some kindda pussy? J/k, lower volume sounds okay, i'll probably do the shit you're doing, just thrown on an extra set or something, i'm really feeling good from there higher volume w/o's.

**P-funk** · 04-10-2003, 08:17 PM

I feel good from them to...but I want to change it up a bit. Also, since I am bulking (for the next week or two at least before a mini cut) I want to spend less time in the gym so that don't burn anymore cals......I wanna try and hang on to some weight.

04-05-2003, 10:55 PM	#31
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,426	cool deal RC. Welcome to my journal.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-06-2003, 12:54 PM	#32
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	hey fucker, how's the creatine bloat? BTW, what i lack in promptness, i make up for in motivational skills
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

04-06-2003, 09:44 PM	#35
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,426	right, looking at your ugly mug doesn't help me much on deadlifts becuase i have to concentrate on keeping my spine straight during the movement, instead of looking around. What helps me on that one is asking you how many reps you got, then stepping up to the bar and destroying your numbers. LOL
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-06-2003, 09:58 PM	#36
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,426	Aight, enough playing around. Meals for Sunday 4/6. The calories are slightly lower today since it is a non training day. I only got five meals also, since I slept in a little(c'mon, it is Sunday) and didn't have a post w/o meal. But not to worry I simply made my meals a little bigger to make sure I got my necessary calories and macros . m1 1scoop egg protein 2whole eggs 2egg whites 1/4c shredded mozarella omlet veggies m2 1can chunk light tuna 1egg white 1/3c oatmeal 1tbsp natty pb steamed broccoli m3 1can albacore tuna 1/2c. whole wheat pasta (before cooking. This is such a dissapointing amount of pasta. It is seriously like 12 pieces of rotini but that is all I am allowed for carbs in this meal 2tsp flax 2tbsp cider vinegar leaf and romaine lettuce w/salad veggies m4 6oz. chicken breast 1/2c kidney beans 4oz sweetpotato leaf and romaine lettuce w/salad veggies 2tbsp newman's oil and vinegar m5 1c cottage cheese 1apple totals(not counting fiber) 1950 cals 212 protein 87.5 carbs 74 fat 45%p, 20%c, 35%f I will keep my cals around the same amount on training days (around 2000-2100)for this week (even though I think this is kind of low). I am really hungry still inbetween meals, I have an unquenchable hunger. But the whole point is to bulk slowly so I think I am on the right track......Confession: I HATE BULKING!!!!!!! Psychologicaly it is hard to handle, I hate the idea of putting on body fat. But it is for the best (ie muscle gain) so I will put up with it. PLus I just need to endure this week and then 1-2 more weeks afterwards before I get to cut for a couple of weeks so it isn't that bad. peace
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-07-2003, 08:15 PM	#38
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,426	by omlet veggies I just mean veggies you normally put in omlets: tomato green and red pepper onions scallions mushrooms
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-07-2003, 03:07 PM	#37
DaMayor On a Perpetual Bulk Elite Member Join Date: Jan 2003 Location: ... Posts: 6,144	Are "omlet veggies" cultivated especially for omlets?

04-07-2003, 08:23 PM	#39
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,426	mon. 4/7-chest/abs bench press (strenght went up but still nowhere near my usual numbers ) 185x10 205x7 205x4 185x5 This is depressing. I would like to get back to doing heavier weights. Incline dumbell press 75x10 75x7 75x6 Superset A. low cable crossover B. Cable incline flyes 1a. 50x8 1b. 50x10 2a. 50x8 2b. 30x12 3a. 40x12 3b. 30x15 tri-set A. swiss ball dumbell flyes B. dips C. neutral grip machine press 1a. 25x21 1b. bw x 5 1c. 100x4 2a. 25x 13 2b. bw x 4 2c. 75x5 (this tri-set was rough, especially after the superset.....felt good though ) crunches for abs Okay strength went up but not enough which is telling me one thing.......I need to up my cals so starting tomorrow I am going to eat more food
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-07-2003, 08:41 PM	#40
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,426	4/7 meals m1 1 scoop egg protein 1 whole egg 2 egg whites 1/2c oatmeal (before cooking) m2 1 ground turkey burger 1 whole egg 3 egg whites 1 tsp flax 1/2 grapefruit m3 1 can albacore tuna (6oz) 1/4c. shredded cheddar cheese romaine/leaf lettuce salad w/other salad veggies 1 tbsp newmans oil and vinegar m4 (post w/o) 2 scoops optimum whey] 1/3c oatmeal m5 (stir fry) 6 oz chicken breast 1/2c brown rice(after cooking) chopped veggies 2 tsp olive oil 2 egg whites m6 1c. cottage cheese 1 apple 2tbsp sourcream totals (not counting fiber) 2147 cals 244 protein 98.5 carbs 68 fat 50%p, 20%c, 30%f more cals tomorrow...can't wait, i am hungry as hell
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-07-2003, 08:44 PM	#41
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,426	new food addiction confession. Last night I was about to eat my cottage cheese and apple when as I was reaching in the cabinet for a spoon I noticed a bottle of cinnamon. On past bulks I would always eat rice pudding and cinnamon (these were obviously not the cleanest bulks like this one is). Remebering how good that tastes I decided to put the cinnamon on top of my cottage cheese. Oh my god!!!! That tastes amazing......I can't waite to eat it again tonight.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-08-2003, 07:38 PM	#42
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,426	tues 4/8-back/calfs WG T-bar row 100x12 (went to light on this one) 115x12 135(3plates)x7 100x10 CG pulldowns 150x10 160x7 drop set 140x8, 110x14 Wide neutral grip plate loaded hammer strength seated row (the weight i have marked down is the amount of weight being pulled with each hand) 70x15 90 (2 plates)x9+1 forced rep Reverse grip chins(these were rough at the end of my workout) bw+5 bw+4 bw+5+1forced rep Sumo style deadlifts (this is the first time I have done these with a barbell. Usually I do sumo deads on the smith machine. So I went with lighter weight so that I could focus on my form) 135x12 135x13 135x13 back ext. machine 130x12 150x8 calfs standing calf raises 220x13 240x11 280x8 seated horizontal calf press 410x10 410x10 425x9 The intensity during this and yesterdays workout has been crazy. We have really been moving. It feels good, I feel like I am starting to gain some strength back.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-08-2003, 08:05 PM	#43
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,426	tues. 4/8 food 5g creatine m1 1 scoop optimum whey 1 whole egg 2 egg whites 1/3c. oatmeal (before cooking) 1 tbsp. natt pb m2 1 can albacore tuna (6oz) 1/2c brown rice 1 tbsp flax romaine lettuce m3 1 can chunk ligth tuna 1 whole egg 1 tsp flax 6oz sweetpotato 1 tbsp sourcream m4 6oz chicken breast 1 whole egg 1/4c shredded cheddar cheese romaine lettuce w/salad veggies 1 tbsp newmans oil and vinegar m5 (post w/o) 2 scoops optimum whey 1/2c raw uncooked oatmeal m6 1.25c cottage cheese 1 apple totals(not counting fiber) 2415.5 cals 225 protein 136 carbs 87.25 fat 40%p, 25%c, 35%f okay more cals today and more carbs Felt good, still a bit hungry in between meals??? I don't realy want to start eating more cals than this......not because I am scared of over eating, I would love to eat more food but I don;t think my wallet would love it
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-09-2003, 05:58 AM	#44
perfecto dirty but nice Join Date: Sep 2002 Location: land down under your mum Posts: 390 Photos: 5	seems like you do alot of high rep work, do you believe using high reps is more beneficial ?
	"a scientist who works out, your like Indiana Jones"..."I AM LIKE INDIANA JONES" "dont hate me cause im beautiful baby, hate me cause your mother thinks so"

04-09-2003, 05:39 PM	#46
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	I'm telling you, you gotta do try and do a refeed over the weekend. You're hungy cause leptin is way below your setpoint right now.
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

04-09-2003, 06:25 PM	#48
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,426	wed. 4/9 food cals sligtly lower becuase it is a non training day. 5g creatine m1 1 scoop optimum whey 4 egg whites 1/3c oatmeal 1tbsp natty pb m2 1 ground turkey burger 1scoop egg protein 1/2c. brown rice(after cooking) steamed broccoli m3 1can albacore tuna 1 egg white 1tbsp flax 1 tbps cider vinegar steamed broccoli 1/2 grapefruit m4 1can chunklight tuna 1 whole egg 1/4c. oatmeal 1tsp flax 1/2 apple m5 6oz chicken breast 1/4c kidney beans romaine lettuce w/salad veggies 2tbsp newman's oil and vinegar m6 1.25c cottage cheese 1tbsp heavy cream 1/2 apple totals (not counting fiber ofcourse....why would anyone want to count that shit any way?????) 2183 cals 242.5 protein 97.5 carbs 84.75 fat 45%p, 20%c, 35%f should not have kept the cals this low.....hungry as hell.....probably will refeed this weekend for leptin sake and to shut yan up Started creatine last friday was and have been wondering what the hell is going on with it until today........ HERE IT COMES............................ GUT BLOAT
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-10-2003, 02:17 PM	#49
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,426	thur 4/10-legs I did a bit of a different leg w/o today than I normally do. My training partner couldn't make it so I was lifting alone and I decided to try out some new stuff. Ths workout was pretty draining considering the fact that I didn't try and use heavy weight. 5min. stationary bike to warm up Squats (since I had no spotter I decided no to get crazy on this exercise because it scares the shit out of me. I changes my stance a bit also. Going from a shoulder width or slightly wider with feet turned out a bit to an about hip-shoulder width stance with feet facing directly forward. Becuase of the new stance and no spotter I did not try to use any heavy weight. In fact I find the new stance is a bit more difficult to perform the squat cleanly and requires more flexability of the ankle. I want to keep working in it.) 185x13 185x10 185x8 135x16 Multi planer lunges lunges (sagital plane) with dumbells in hand and back leg balancing on wiss ball. 10x10 10x9 (that was hard to balance and coordinate a full range of motion with good form.....highly recomended) side lunges (frontal plane) w/dunmbells 10x17 20x10 transverse plane lunges w/dumbells 10x15 12.5x10 superset A. overhead squat (holding barbell) B. Still leg dead lifts 1a. 20x11 1b. 205x8 2a. 20x12 2b. 205x7 3a. 20x10 3b. 185x8 (the overhead squat was another difficult exercise that not only challenged strength but coordination and balance....also highly recomended) Single leg standing leg curl 40x12 50x10 this workoutwas difficult in a completly different manner than my ussual workouts. Instead of increasing intensity by adding resistance I increased intensity by altering my balance and stability.....more training like this to follow.......whether Yan likes it or not
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-10-2003, 02:36 PM	#50
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,426	thurs. 4/10 food 5g creatine m1 1scoop egg protein 2whole eggs 4egg whites 1/4c shredded mozzarella omlet veggies m2 6oz chicken 1 hardboiled egg 1/4c shredded cheddar cheese romaine lettuce 1tbsp newman's oil and vinegar m3 (pre w/o) 1can chunklight tuna 1 egg white 1 whole egg 1/2c. oatmeal (before cooking) m4(post w/o) 2scoops optimum whey 1/2c. raw uncooked oats 2tbsp cider vinegar m5 1can albacore tuna 1tbsp flax 3oz sweetpotato m6 1.75c cottage cheese 3-4strawberries totals(not counting fiber) 2386 cals 287.5 protein 88 carbs 109.25 fat
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-10-2003, 08:06 PM	#52
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,426	Well, Well,Well...public enemy#1 fancy meeting you here...........how was court? (PS that workout was killer.......next week though, actuall the next two weeks I am lowering the volume (for me at least) and going for more power. What do you think about that?)
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-10-2003, 08:17 PM	#54
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,426	I feel good from them to...but I want to change it up a bit. Also, since I am bulking (for the next week or two at least before a mini cut) I want to spend less time in the gym so that don't burn anymore cals......I wanna try and hang on to some weight.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book