Thread: Bring on the Funk

Originally posted by P-funk
Well, I am a personal trainer. Now training people has never been my problem but I suck at the business aspect of it

......Things just never seem to work out for me....

Okay, enough of my ranting (before I go in depth into my complete disgust with people and society and the world)

Sorry for the rant............

I can understand your frustration with the "self promotion" thing. Here in the land of the "Good Ol' Boy System", we see entirely too much emphasis put on how one looks, who one 'knows', and how prepared and polished one's B.S. package is.
Unfortunately, we all, at least to some degree, have to promote ourselves if working with the public. You just need to figure out your approach. No big deal. You love weight training, right? Okay, sell that . I've always been able to sense your dedication and enthusiasm through your writings here @ IM.....you don't seem to have a problem communicating, you're knowledgeable, and relatively mature for a guy your age....take advantage of these good qualities. No Big Deal....
If you can convey, or share , your love of training with these perspective clients....enthusiasm is contagious, y'know. Just be yourself,man! Now, you still have to polish up a few things, but you don't have to sell your soul to develop a clientele base....match the hatch, if you will. That is, fit within the 'class' of each individual client. Okay, enough for DaMayor......just share with the people, P! Give 'em a freebie, preach the benefits.
You're too young to be tainted by the system,man. You got it! ...So just do it!

Nice Pep Talk DaMayor!!!!!!!!!!!!

Originally posted by Jodi
Nice Pep Talk DaMayor!!!!!!!!!!!!

I owed him a couple.

Thanks for the kind words DM. They are much appreciated .
I had a client today (I gave her a free training session). She is a marathon runner that wanted to work on her lower back and core stability becuase her lower back in always sore (probably from running 10miles a day on pavement). So I gave her this killer core stabalization workout and at the end she said "wow, that was amazing. I have never had a workout like that. If I was going to train with a trainer I would train with you but I have no money I recently had to drop out of law school because of my lack of funds . I felt really bad for her. But on the plus side my manager gave me a regular client . So that is cool. I also have a client tomorrow morning, hopefully I can bring him on as a regular paying client (the worst part is at the end of the session when I discuss rates with them ). I also trained this women today that is trying out the gym for a week before she decides if she wants to join. She has dislocated knees and they tend to pop out of the joint. She said she doesn;t know what to do to excercise her lower extremity. I gave her a workout ands she said "oh my god, I never thought I would be able to do stuff like this. My knees feel great too, this is awsome." See, the training isn;t the problem, asking for the $$$ is. But hopefully I can pick up some regular clients (I was always getting in trouble at the gym I worked at before this one for giving out to much free information. Is there anything wrong with being a nice guy??).



Okay, thanks for the great replys everyone. I really think the world of you guys .

Here is my new split (it is about that time to mix it up)
I am doing a 2 on, one off, 3 on, one off.

mon-chest/bis
tues-back/tris/abs
wed-off
thurs-delts/traps/forearms
fri-legs
sat-chest/bis
sun-off
then it picks up were it left off
mon-back/tris/abs
tues/delts
etc......4 week to complete the cycle then a new split.

bench press (tried a really wide grip today so my weight is crap...*note to self. never use a wide grip again, it sucks)
185x10
205x4+1
205x3

transverse/sagital plave dumbell presses (this is alternating presses btw. to planes of motion. Do a regular dumbell press then as you are coming down rotate your hands to a neutral grip. Then press a neutral grip press and as you are coming down rotate back to a normal(pronated)grip...these are killer)
60x13
70x7
70x6

incline flyes
50x12
50x8

mid cable crossover
60x12
dropset
50x14, 30x12

bis

barbell curls
85x9
70x10
65x8

reverse grip cambered bar curls
40x15
50x8
50x8

cable curl (dropset)
80x15, 50x8

My chest and arms got an awsome pump. I look a lot bigger and am getting pretty cut after only one week of cutting. My veins were huge today.

I am thinking about continuing my cut with out going low carbs and instead doing a 24hr re-feed once a week. I am tired of low carbs but I just can;t decide if I want to change or not. My meals today are the same as last weeks.

peace,
Patrick

Hey man, just let your self off of the hook for a minute. Sounds like you're psyching yourself out somewhat. Just take the time to sit down and go through some typical client stereotypes....develop an approach for the various demographics....age, sex, income...etc.
In order to be successful, you have to emulate those who are already successful....might not be a bad idea to drop GoPro or DP a line....shouldn't be a conflict of interests.

I am great at psyching myself out . Thanks for the advice DM.

4/29-back/tris/abs

This is the first time in a long time that I have used a split which pairs muscle groups . I find it exhausting to hit the second muscle group (in this case tri's) after pounding out the first muscle group, even though I am lower/adjusting my volume accordingly. Oh well, after the 4 week cycle is complete I'll see how I feel at the end of it all

Close grip pull ups
bw+5x10 (really easy, need more weight)
bw+15x11
bw+25x7

one arm dumbell row
90x9
90x8
80x8

superset
a. wide grip seated cable row (palms facing down)
b. wide grip lat pull down
1a. 110x12
1b. 150x5
2a. 130x9
2b. 130x6
3a. 130x10
3b. 110x8
4a. 130x8
4b. 100x8

deadlifts
225x7
205x6
(this exercise always scares the shit out of me)

skull crushers
90x9
90x8
90x7

tricep press down
80x8
60x10 (form was strict as hell....no cheating)
60x10
60x10

overhead reverse grip cambered bar extensions
40x15
40x15


Body weight today was 157lbs. Looking a lot leaner already. Tomorrow night is another carb up (I carb up every third and fourht day. IE every sunday and wed. night). I'll keep it clean this time. Probably 1.5-2c oatmeal, 1 banana, and 1 apple. My back looked really big today and I have some new cuts and peaks and valleys starting to show back there that I didn't have before. I am pretty psyched to finish this cut up and see how I look.

Okay, today is a non training day however I have something to report about my body and my mind.

I believe, although not diagnised, I suffer from body dysmorphia. I hate the idea of bulking because I can't stand adding any fat but I also look and feel fat when I actually may not be. Even though when I give my body analysis at the end of the week I say that I am STARTING to get cut and look veiny I think that is only in my head. What the real problem is is that I am already cut and I see mysef as still having fat to lose so I end up cuttin glinger than I need to and I even end up ruining my bulking phase becuase of fear of consuming to many calories and adding fat (i mean really, I was eating 2500cals and still hungry and needing to refeed and that was while bulking. Somehting isn;t right with that picture). So what is my point you ask? I am officially taking myself off of my cut today and slowly raising my cals up and adding more carbs ("f" this low carb b.s.) after the scary I had today. I was at work in a room with a couple of new personal trainers as our manager was talking about taking peoples body fat% with the calipers. He needed a volunteer to do the skin folds on and no one seemed confindent enough to jump up infront of everyone and take their shirts off. In the room was a freind of mine, also a personal trainer at the club, who holds a master degree in nutritional science and biology (he is extremly knowladgable and runs his own nutrition company as well as doing some training). He recently moved back to NYC after living in L.A. for a number of years were he was a trainer and also trained and did nutrition for a number of NPC pro bodybuilding competitors. As of late we have been discussing me competing etc. So he is taking on the difficult task of trying to help me bulk up right now. He knows that I am on a mini cut and he constently tells me that I am really lean already and don't need to cut anymore because I amy be or am going to be catabolic. Anyway, he knows that I am not embarrased to take my shirt off infront of a room full of people so he volunteered me to have my bf% taken becuase he needed to get the reading so that we can talk about the next phase of my diet. So I go up there. Now in my messed up head I look in the mirror and feel that I am fat and gross after bulking for three weeks (keeping in mind that I feel that over 10%bf for a male looks fat). So my manager starts doing the skin folds and demonstrating how to do them for everyone. (I know these things can be a little off however my manager calibrated the machine himself and is extremly knowledgable). So he gets doen I am like here it comes like 16%. But what he said scared the shit out of me. He said "Okay pat you are 5.8% bf". My first reaction was like noway that is wrong!!!! But it wasn;t wrong. My friend was sitting infront of me with this huge smile on his face saying "see I told you so, quit cutting now and start eating, you are going to b catabolic if you aren't already. You can't cut for to more weeks!!!!"


I still don't feel right though. I still think I look fat????

Anyway I am off my diet and I am eating clean healthy carbs/calories. I am also going to eat organic whole grain bread and cereal. I bought a box of fiber one and a box on Uncle Sam cereal. Uncle Sam is probably the best cereal you can eat. It is certified low glycemic by the glcemic reaserch institute. Each serving has 2000mg of Omega 3. It is basically whole wheat kernels and flax seeds. It has 38 total grams of carbs, 10 of which are fiber and less than zero are sugar. This stuff is unprocessed and a really healthy source of carbs. I will have skim milk with my cereal. I am not concerned about the sugar in skim becuase with all that fiber and flax and becuase I will also have lots of eggwhites (protein) to round out the meal the GI is bull shit. I just don;'t want my saturated fat to come from milk, I'd rather get it from red meat, cottage chesse, cheese etc.....so the milk is fat free.

I am going to start at 2100kals per day (breakdown is around 40%p, 50%c, 10%f) and slowly raise the cals and hopefully I don;t add to much fat to my already bloated and fat body (as far as I can see at least, aparantly no one else sees it).

PS.....tonigh is carb up .....I have 2c oatmeal, 1 apple, 1 small banana and a couple pieces of dried pinapple.

peace,
Patrick

P-funk, I have found it IMPOSSIBLE to judge my level of fatness objectively. It is simply too easy for you to be impacted by your bias. My bias was that I was not as fat as I really was. It was not until the unbiased friend said something that got me thinking.

I think you should find a friend you trust and use their eyes. Sounds like you have one of those already.

If you BF% is anywhere near that low you should get off of that cut. Good decision.

No Jelly Beans?

Hey man...relax. I think that you are just so intensely focused on your goal to get big, and yet remain lean, that you've just gotten a little bent out of shape. I seriously doubt that you have any clinical psychological conditions. Pat, you're what, 23? Dude, there's no rush. Like I said before....let yourself off of the hook a bit. If you are truly concerned about dysmorphia, then talk to somebody who has been in the game for a while. .....Do whatever makes you comfortable. Hang in, my man!

No Jelly Beans?

lol....naw, no jelly beans this time. Gotta keep it clean so that i can make some solid gains. (I wish though )

Hey man...relax. I think that you are just so intensely focused on your goal to get big, and yet remain lean, that you've just gotten a little bent out of shape. I seriously doubt that you have any clinical psychological conditions. Pat, you're what, 23? Dude, there's no rush. Like I said before....let yourself off of the hook a bit. If you are truly concerned about dysmorphia, then talk to somebody who has been in the game for a while. .....Do whatever makes you comfortable. Hang in, my man!

I know what you mean man. I am just incredibly anal about my diet, training and body composition (if you couldn't tell already). I think part of the problem was that I was gaining weight during my bulk. My arms and chest were getting bigger (but my waist size hadn;t changed a bit) so I just assumed that I had to be gaining some fat in there. So I got paranoid and started cutting. I think I may have actually gained lean muscles since my body weight is higher but my bf% is relativley the same as well as my waist size. At any rate I am bumping my cals up and my carbs back up to some normal level slowly over the next 2 weeks. Today I feel really good after eating normal amounts of carbs.

thanks guys.

5/1 delts and traps

dumbell press (seated
65x10
70x5
70x5

dumbell rear delts lying face down on incline bench
25x9
20x12

lateral raises
25x11
25x8
drop set
25x8, 20x7, 10x6

dumbell shrugs
100x16
100x14
100x12

behind back cable lateral raises
10x10
10x10
10x8


diet today

m1
1c. uncle sam cereal
1c. skim milk
5 egg whites

m2
6oz chicken breast
steamed broccoli
6oz sweetpotato
1tsp. flax

m3
1 can albacore tuna
1 tbsp olive oil
1 tbsp cider vinegar
steamed broccoli

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

m5
1 can abacore tuna
1tsp mayo
1 tbsp cider vinegar
2 pieces organic whole bread

m6
1.5c cottage cheese

totals (not counting fiber)
2066.5 cals
243.5 protein
134.5 carbs
55.5 fat

cals up a bit (will get higher), carbs a a lot .mmmmmmm carbs

50%p, 25%c, 25%f......ahh, a much happier ratio. Can and will bring carbs up a bit more and lower fat and protein intake slightly.

I believe, although not diagnised, I suffer from body dysmorphia

I'm pretty sure I do to. Last year I was approx. 13-14% (maintaining) and DP even saw pics and said the same thing but I still felt like I was fat. So I know exactly what you mean

as far as I can see at least, aparantly no one else sees it

Well lets see some new pics and let me...........err................us make the judgement.

Careful Pat! She's a MULTI!

Stop spreading rumors like that

I would never do such a thing!

Well lets see some new pics and let me...........err................us make the judgement.

Watch it over there or I'll tell fitfreak

Careful Pat! She's a MULTI!

Dm, always causing trouble

What

I was simply saying I could evaluate your progress if you would like

I will defenitly post some new pics but not yet. It is not time. I am trying to get bigger and thinking about maybe doing a show some time over the winter or next january or febuary, depending on how much size I can gain. When I go to a pre-contest diet I will be sure to post some shots at the begining and the end for you.

5/2 legs

short and sweet......the intensity sucked on this workout. I have been up since 3am so I was really tired. Plus I am using lower weight on squats becuase I really want to work on getting down deep and getting my flexibility better. So I can't squat as much as I was before. I hate how when ever you change something, even one small thing, it is like starting over. It is for the best though. It should really help my quad sweep and thickness out.

3min. bike to warm up

squats
205x11
225x5
205x8
185x10
185x11
185x8
135x12
135x12
135x10
135x10

Stiff leg deads
135x12
185x8
205x6
205x5
135x8

single leg leg press (th number listed represents the plate that is on each side of the sled)

25x11 (with each leg)
25x10
25x10

standing calve raises
160x16
200x10
200x10
200x9

I was to tired to really focu on this workout properly

diet today

m1
1c fiber one
apple
3/4c skim milk
1 whole egg
3 eggwhites

m2
6oz chicken breast
6oz sweetpotato
steamed broccoli
1tsp flax

m3
1 can albacore
steamed broccoli
1 tsp flax
1 tbsp cider vinegar
2 slices organic whole grain bread

m4
1 can chunk light tuna
1 whol egg
2 egg whites
1 grapefruit

m5(post workout)
2 scoops optimum protein
1/2c oatmeal

m6
1.5c cottage cheese

totals (not counting fiber)
2144.5 cals
245.5 protein
168 carbs
45.25 fat

50%p, 30%c, 20%f

Also becuase I was up for so long today I had sometime in between two of my meals to fit in a mini snack so that everything got paced out. I had a small bag of unsalted peanuts which bumps my cals up to about the mid to high 2400s so that is pretty good except for the fact that I think I still need more cals becuase i am still hungry as hell .

5/2 chest/bis/abs

Incline dumnell press
75x13 (oops to many reps.....hate it when that happens )
85x8
90x6

Dumbell flyes
55x10
55x8
55x10 (more reps this set than the second set? My friend I was training with was yelling and really got me fired up so I was able to push past "failure" )

Superset
a. peck deck
b. neutral grip machine press
1a. 165x7
1b. 110x8
2a. 120x10
2b. 80x11

bi's

cambered bar curls
70x12
80x8
70x12

superset
a. cambered bar curls
b. hammer curls (dropsets)
1a. 50x20
1b. 30x3, 20x6
2a. 70x12
2b. 30x2,20x8
3a. 90x9
3b. 30x4, 20x13

throwing medecine ball crunches 3sets
superset (3 sets)
a. weighted crunches
b. hanging legs raises

During this workout I had the best pump I have ever had!!! I was working on my posing and my veins and cuts were looking better than ever.....not to mention bigger. I weighed in at a very dry 156lbs this morning which is goos considering all the carbs I have been eating. My size and strength has shot up this week and I feel awsome. Calories wise I am hitting about 2500cals a day (still hungry though ). I am going to keep on raising the cals up and monitoring my weight. I feel really good so far.

I'd be careful Pat. Now since you're old and all, that metabolism is bound to give up the ghost.

Sounds like you're making progress! Great work, man!

I'd be careful Pat. Now since you're old and all, that metabolism is bound to give up the ghost.

I know man....I am waiting to just blow up and stay there forever.

Sounds like you're making progress! Great work, man!

Thanks. I'm trying.


5/4 back/tris

This morning I weighed in at 159lbs. Hopefully I will hit 160 by the end of this week. That would mean that I have gained about 10lbs in just under 10 weeks!!!!! I just have to get over the fact that I am going to start putting on a little bit of fat. I need to get some good size on me so I can look good for my show. I hope I can get up to 190lbs and keep my bf% at or a little below 10%. But realistically it may balloon up to 12% . This moringin I had some really good morning cuts and got a great pump and looked bigger. I feel good right now and haev lots of energy in the gym, plus my strength is really starting to go up with the addition of the extra carbs in my diet.

Wide grip puill ups
bwx8
bwx8
bw+5x6
bw+5x6

(the strength gain here is that I am doing the same amount of wide grip pull ups (I am much weaker on these than chins or close grip), and even adding 5lbs, and I am alomost 10lbs heavier.

Close grip T-bar rows
115x8
125x7
125x7
115x8

Superset
a. hammer strength seated rows (pronated grip)
b. hammer strength lat pull down
1a. 70x12
1b. 70x70
2a. 80x7
2b. 70x6
3a. 80x8
3b. 70x6

back extensions
130x12
150x8
150x8

2 sets of stability ball cobras

tris

smith machine close grip bench press (weight doesn't include the bar)
110x9
130x6
130x6
140x5

Reverse grip pressdown
60x11
60x10
50x10

burnout set
rope press downs
40x8, 20x9

some crunches for abs

food

I worked out first thing in the morning today so meal one wasn't until 30min after my post workout whey. I drank the whey with out carbs or fat today after my workout becuase i when home and prepared my next meal since I was behind schedule a bit.

pre workout
1 scoop optimum whey
1tsp flax

post workout
1scoop whey

m1(1/2hr later)
1c. fiber one
3/4c skim milk
3 strawberries
1 whole egg
6 egg whites

m2
6oz chicken breast
4oz sweetpotato
2tsp olive oil
steamed broccoli

m3
1 can albacore tuna
1tsp flax
steamed broccoli
1tbsp cider vinegar
2 slices organic whole wheat bread

m4
6oz chicken breast
3/4c oatmeal
1tsp natty pb

m5
1.5c cottage cheese
apple

totals (not counting fiber)
2109 cals
245.5 protein
150.5 carbs
51.5 fat

50%p, 30%c, 20%f

(I also had a couple of teaspoons of natty pb in there randomly becuase I was super hungry btw. meals.......or were they tablespoons......AH, who gives a shit, I'm bulking )

Its good to see you decided to pretty much stick to a clean bulk. Every guy I know that tries to bulk always ends up putting on too much fat and I've tried to explain the purpose of a clean bulk but I'm just a girl and I don't know nothing.

Originally posted by Jodi
Its good to see you decided to pretty much stick to a clean bulk. Every guy I know that tries to bulk always ends up putting on too much fat and I've tried to explain the purpose of a clean bulk but I'm just a girl and I don't know nothing.

I agree. Good job P.

And Jodi.....girls know stuff.

Thanks a lot guys. It is hard keeping the bulk clean. I know a lot of guys that bulk with a lot of crap as well. It is so easy to do becuase you diet so hard and then you start consuming a ton of cals and it is easy to just say "oh well, I am eating all this food, mat as well get my cals from these oatmeal cookies also ".

I am to tired (woke up at three today and gotta do it again tomorrow) to post my meals. My cals are up around and may have broken 3000 today. The way I keep my bulk clean is that I eat my regular meals which amount to about 2200 or 2300 but I am still hungry between meals so I eat peanuts or peanut butter or throw some extra coittage cheese in there. So I don;t know if you guys consider those snacks clean or not? I do becuase I could be eating wafflles or ice cream if I wanted.....and trust me I do want to but I am strong. But today I didn't have enough meals, sice I was up at 3am, so I had to eat a low carb protein bar (labrada lean body banana split). I was so pissed, the other trainers were laughing at me becuase I look so angry while I was eating it.

5/6 delts, traps, forearms

Okay, I am not doing anymore shoulder presses or front delt work for awhile. It gets hit pretty hard n chest day and my front delts are really overpowering. I am working on bringing my rear and side delts more so that i look even when i hopefully step on stage.

seated straight arm lateral raises
25x10
25x8
20x9
20x9
20x9

seated bent over rear delt dumbell raises
15x12
20x8
20x9
15x11

cybex lateral raises
90x12
110x6
110x5

supine pullups
bw x 15
bw x 11
bw x 11
bw x 10

barbell shrugs
135x18
225x12
225x10
225x10

forearms
superst
a. barbell reverse grip wrist curls
b. reverse grip barbell curls
1a. 45x19
1b. 45x7
2a. 45x13
2b. 45x7
3a. 45x12
3b. 45x5

tomorrow non training day but big workday................Gotta wake up at three, go in to do a foor shift from 6-9am, then have to stay at the gym for some free classes that they offer the trainers (love that fee education )from 9-11am. Then hang out until 2pm for a forum at the gym and then I have clients until 9pm. Blah........probably won't be able to check in so I hope you all have a great day.

peace,
Patrick

To tired to list meals again but I have been consistently going over 3000cals and I am still getting hungry. I am gaining size though so that is really good.

5/8 legs;calves;abs

dumbell squats
55x11
65x9
65x9
65x8

dumbell stiff leg dead lift
45x10
45x10
55x8
55x7

smith machine squats (legs way out in front and stance wide as hell....goin' deep in the hole )
weight does not include bar
90x10
110x10
130x7

side lunges w/dumbell
20x10
20x10

standing calve raises
240x10
280x8
rack x 8
rack x 7
rack x 8

crunches and ball crunches for abs

GOOD NEWS!!!!!
After working on my core stabalization and balance for some time today was the first day I successfully stood on top of a swiss ball. I can't waite until shoulder day on monday to try and do dumbell presses while standing on top of a swiss ball

After working on my core stabalization and balance for some time today was the first day I successfully stood on top of a swiss ball. I can't waite until shoulder day on monday to try and do dumbell presses while standing on top of a swiss ball

Cool but ummm what made you think about trying to do this anyway.

A number of things made me think about doing it acually. One of them was that I saw some pictures of Paul Check doing front squats on top of a swiss ball and it looked cool. Then i asked my manager at work about Paul Check and he got piseed becuase he said that Paul Check does that stuff but uses light weight. Then he grabed a ball stood up on it and started to do heavy cable chests presse and shoulder presses. It look awsome so I decided that I wanted to work on that. What also made me think about doing this was that you can only go so far with variables like resistance, reps, sets, intensity until you platuae (how do you spell that word...lol?). Then you need to add a new variable, things like challenging the bodies stabalization and balace mechanisms. So that is what I have been working on. Doing things like this improve core stability as well as overall fuctionality in daily life. And trust me, after working on stuff like this, when you go back to a normal lifting exercise your strength is much greater. Doing things like this also recruit more muscle fibers since you need greater stability. This leads to a higher caloric expenditure during the exercise. I reall break a sweat doing exercises on the stability ball, it is tough as hell.

5/9 chest,bis
(more stabalization work during my chest w/o)

bench press
185x10 (warm up)
205x10
225x7
245x3

mid cable crossover while kneeling on top of stability ball
20x15
30x12
30x12
30x14 (stability got better on this set)

Declin flyes
40x13
50x10
50x10

Canle Neural grip chest press balancing on one foot (more stabalization )
60x11
60x8
60x8

dumbell curls
45x6
35x11
35x10

superset
A. cross body dumbell hammercurls
B. bent over dumbell curls
1a. 27.5x12 (with each hand)
1b. 20x7 (with each hand)
2a. 27.5x7
2b. 20x5
3a. 27.5x7
3b. 20x4

bodyweight was 162lbs today.....getting up there, some fat gain though, abs aren;t as visible and slightly bloated....Going to stay in caloric surplus next week but back off a bit and matbe back off a bit on carbs to lower bloating.

I'd fall flat on my face. Sounds cool though but I just can't even imagine kneeling on the ball never mind squatting.