Bring on the Funk

**P-funk** · 03-20-2003, 04:51 PM

Okay, so here it is my journal. First the story that got me to were I am right now (Not a mandatory read!!!):

I basically started w/o to get bigger becuase I was sick of being the little guy (I stand at 5'6".....okay, okay really more like a bit over 5'5"

) I always trained hard in high school, however I partied hard also. Then about a couple of months be fore I turned 21 I decided to get serious about bbing so I gave up the party lifestyle in a quest fot hugeness. I quit drinking and any other sort of crap I was doing at the time and went into an all out bulk to put on size. This wa sno easy task having just turned the legal drinking age and all. I forced myself to not drink or party. I would go out with my freinds and stand there at bars and not drink anything but water. The bulk worked though. I packed on some mass and tipped the scales at 185lbs with about 12% bf. It was my senior year of college and everyone was artying hard and having a good time and I found myself getting miserable becuase I was forcing myself to live this strict lifestyle. I was even being talked into doing a show by some of the bber's at the gym I was training at. But during my last semester I started to slip a bit. I started parting a little more. then a little more. then forget about it....I was back to my old self PARTY ANIMAL. I gave up all hopes of doing a summer show and I even gave up lifting. For one whole year I consumed healthy amounts of alcohol, participated in recreational drug use and ate lie complete shit. However I could never stand a life of being sedentary so I still managed to run (sometimes hung over...sometimes still drunk as hell) 3-5miles a day. Throw in that during that year I tried my hand at being a vegetarian for 4 months and the outcome was terrible. I lost 30lbs. 30lbs that I worked so hard to get. I was 155lbs with no muscle tone.

. Then last march (march '02) I got a membership to a gym in hopes to change my ways. I w/o but not really seriously, did lots of cardio and my diet was still kind of crappy. Then in late june I flipped and said "fuck it, I am ready to change my lifestyle, no more playing games." I scaled back on the drinking, got my training together and started to switch my diet back to chicken, tuna and brown rice

.

(here is were most can and probably will start reading.....My deapest appologies to any of you who read that stupid rant above.)

So Now what this journal is all about:

This journal is my attempt to get back up to 185lbs, except leaner than 12%. I am starting at 150lbs by the way, my cut has just ended and I leave for cancun tomorrow

. I am going to do this without using the traditional bulking style of gaining a ton of fat. Instead I am going to use mini cycles macro nutrient manipulation to control my fat levels as I slowly gain muscle. The cycles are not going to have any specific time range (ie bulk for 6 weeks, cut for 4). Instead I will bulk until I feel that the fat is coming on to much and then I will scale back on my carb intake and maybe lower my cals a bit until I feel that i have the problem under control. Once the fat levels are in check I will proceed with my bulk. This will also be a clean bulk to help keep fat levels down a little more. I am not a big supoplement guy, except for the usual (whey, EFAs, multivitamin). However, I will be throwing creatine in there, probably 4-6weeks on and then 4-6weeks off. I don't know how long it will take mr to get back to 185lbs. Hopefully before next winter. I don't know what will happen when I start pounding down some cals and good old muscle memory kickes in. One thing I can say is that during my 16week cut I was able to keep getting stronger until about the last 2-3 weeks. So I am hoping that my muscle memory will really get cookin' this summer.

Any questions, comments, suggestions, complaints or criticism is most welcome and greatly appreciated. So don't be afraid to fire away.

**P-funk** · 03-20-2003, 04:53 PM

Oh yeah, by the way I have pics but I don't have time to post them so..when I come back next friday I'll toss them up.....the bulk starts around April 1.....hope to see you there!!

Monolith · 03-20-2003, 05:52 PM

good luck!

Yanick · 03-22-2003, 12:00 PM

ahem...you forgot to mention your supreme motivation for returning to the BB'ing lifestyle

How did you take the pics? Diposeable camera?

DaMayor · 03-26-2003, 01:49 PM

Quote:

Originally posted by P-funk
Oh yeah, by the way I have pics but I don't have time to post them so..when I come back next friday I'll toss them up.....

Where have I heard this before?

Good luck! Go after it, Junior!

**P-funk** · 03-29-2003, 03:18 PM

Quote:

ahem...you forgot to mention your supreme motivation for returning to the BB'ing lifestyle

What was that??

Quote:

How did you take the pics? Diposeable camera?

The pics I took at home were with a real camera. I have some others that I took in cancun with a disposable carmera. The lighting on the ones from home isnt't that great but it will do. I will post them all when I finish getting the ones that were taken in cacun developed either tonight or tomorrow.

**P-funk** · 03-30-2003, 05:46 PM

okay here are some pics of me....unfortunatly the lighting isn't great and according to my training partner they don't do me much justice but oh well. Feel free to make fun of the lightweight

p-funk

side shot

those two were taken at my freinds house before we left for cancun.

the rest of these were taken a day earlier. The lighting is poor and for some reason my face is real red on these pics. I don't know why it came out like that on the disc, the regular photo's are normal

flexing

mostmuscular pose

back shot

rear double bi

front lats

calves

abs

frontbi's

okay and here are some shots i took in cancun:

here is a shot of a my freind and I in a bit of a posedown:
posedown

here I am, pretty drunk with one of my freinds...i am on the left
drunk

this was later that night, now i am really drunk and i have no idea who these people are, except for the guy on the right who is my friend. I don't know were these girls came from or who is holding my camera, must have been a goodnight

who are these people?

another pic with my freinds..i am second from the right
the boyz

drunk again, my freing and i took a picture infront of this diesel sign. it is about 3.30am and we are pretty ripped.
latenight

this is me in the hotel room pre-gaming and listening to head phones while dancing. Getting ready to have a crazy evening.
dancing

is that a protein shake in your cup?
beach

that's all folks.

perfecto · 03-31-2003, 04:12 AM

your pretty fuckin big man, judging by your pics your pissed and ripped 90% of the time, do you just go hard while you holiday or do you think that generally everything should be done in moderation?

DaMayor · 03-31-2003, 07:06 AM

What tha? Pics? Well it is about damn time. Oh, by the way, DP Jr.....what up wid dat Corona man? Glad you had a good time...now back to work with ya!

**Jodi** · 03-31-2003, 07:14 AM

Hey its about time seeing the man behind the knowledge.

**P-funk** · 03-31-2003, 08:00 AM

Quote:

your pretty fuckin big man, judging by your pics your pissed and ripped 90% of the time, do you just go hard while you holiday or do you think that generally everything should be done in moderation?

Actually to tell you the truth I don't ever party. I keep it clean all the time. When I am at home and I go out to a bar with freinds I don't drink anything except water. I don't like partying that much. I didn't even drink everynight while I was in cancun. This was just the first time I have been on vacation in years and I felt like relaxing a bit. But now it is back to work.

Quote:

Hey its about time seeing the man behind the knowledge.

lol......What knowledege

Quote:

What tha? Pics? Well it is about damn time. Oh, by the way, DP Jr.....what up wid dat Corona man? Glad you had a good time...now back to work with ya!

Yep, back to work it is. After taking a week off from eeating clean and hitting the weights I feel like crap. I am ready to get in there and start bulking (cleanly that is.

)

**P-funk** · 03-31-2003, 08:25 AM

Okay time to update this thing:

I am still sitting in my parents home in Cleveland (were it is snowing

) and waiting to go to the airport to catch my flight back to my apartment in NYC. I am going to do chest today. After partying for a week and eating like crap I basically look like crap. So before I get into the actual bulk I want to do 1-2weeks of damage control. I don't know how much I will be able to lift after this week off. I will update the workout later tonight or tomorrow. The diet for the first week or two is going be lower calories/carbs so that I can get back to my clean eating. Then the cals will go up to a normal bulking level.

Here is the training split I use. By the way, although many here disagree with it I love high volume w/o's. After years of lifting this is what works for me:

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

**Jodi** · 03-31-2003, 09:53 AM

Quote:

lol......What knowledege

It was a compliment - take it

I think you help out alot of people on here and your advice/knowledge is really good and people appreciate it.

**P-funk** · 03-31-2003, 09:56 AM

Quote:

I think you help out alot of people on here and your advice/knowledge is really good and people appreciate it.

Thanks alot.

oh and welcome to my journal

**P-funk** · 04-01-2003, 04:15 PM

Monday 3/31....chest/abs

today was a crappy w/o. After taking a whole week off from training and eating properly my strenght is down pretty bad. Not to mention the fact that I had gotten off of a plane and gone straight to the gym. I am not one that really cares about the amount of weight I lift, what is important to me is just overal body composition. However, I know when I am not up to my potential. Hopefully in 2 weeks I will be back to throwing around some normal weight (normal for me that is).

here is the w/o:

bench press
185x10 (this is usually my warm up weight

)
205x6
225x3
205x5

that sucked.

decline bench press
155x10
185x5
185x5+1 forced rep

Incline flyes
40x15
50x13
drop set 50x8, 30x8

Superset
A. incline hammer strrength press
B. middle cable cross-over
Set1a (total weight on each side of machine) 60x14
1b 40x10
Set2a 70x7
2b 40x13
Set3a 70x7
3b 50x7

Dips
bw+45x 10
drop set bw+45x6, bwx3

Abs:
hanging leg raises
w/ 6lb medicine ball on top of feet x 20
w/ 9lb med. ball on feet x 11
w/ 12lb med ball on feet x 7

decline crunches
w/45lb. plate on chest x 13
w/ 55lbs on chest x 7
w/ 60lbs on chest x 9

reverse crunches
set 1 x 25
set 2 x 15

Had a lot of energy because i was excited to get in the gym again but strenght is down big time. It wil get better though

**P-funk** · 04-01-2003, 04:28 PM

tues 4/1 diet

here is my diet for today. It was a bad day for this becuase my plane got in last night and I didn't have time to prepare food for today. Hence the reson the carbs are so low.....which is probably why I have this spliting head ache right now. Tomorrow will be much better. The calories are not bulk worthy just yet. I want to slowly ease them up there instead of bumoing them up to quick and risking fat gain.

meal 1
1 can chunk light tuna
2 egg whites
1/4c. oatmeal
1 tsp natty pb
steamed broccoli
2 tsp flax

333 cals, 43g protein, 12.5g carbs, 11g fat

meal 2
1 can albacore tuna
1 TBSP flax
steamed broccoli

323 cals, 44g protein, 0 carbs

, 16g fat

meal 3
6oz hicken breast
1/4c. shredded cheddar
field green salad
1 TBSP Nemans Oil & Vinegar

325 cals, 41.5g p, 1.5g c, 17g f

meal 4

1 can albacore tuna
1 TBSP olive oil
steamed broccoli

318 cals, 44g p, 0 carbs again, 16g f

meal 5(this is pre w/o so it isn't as big as the others)
1 scoop optimum whey
1 tbsp heavy cream
1 tsp flax

202 cals, 22g p, 3g c, 10g. f

meal 6(post w/o)
2 scoops optimum whey
1/3c. raw uncooked oats

332.5 cals, 51.5g p, 40.5g c, 4g f

meal 7 (this is right before bed so I don't like a real big meal here)
1/2c cottage cheese
1 apple

312 cals, 30g p, 20g carbs, 10g fat

totals:
2103.5 cals
256g. protein
77.5g carbs
85.5g fat

**P-funk** · 04-02-2003, 09:55 AM

tues 4/1-back/calves

one arm dumbell row
80x10
90x7
100x6

close grip pulll ups
bw+5 x 8
bw+5 x 6
bw+5 x 5

wide neutral grip cable row
130x8
120x10

superset
A. Wide grip pull down
B. Straigh arm press downs

set 1a. 140x11
set 1b. 50x12
2a. 150x8
2b. 60x9
3a. 160x6
3b. 70x4

deadlifts (i suck at these)

205x6
225x4
225x6 (don't know how i got more here than on my sedond set?? maybe more focused?)

calves

seated calf raises
3-45lb. plates x 12
3 plates x 11
3 plates x 11

45degree calf raises
4 plates x 20
6 plates x 13
6 plates x 16

**P-funk** · 04-02-2003, 10:05 AM

wed. 4/2 meals

today is an off day so cals are lower than usual

meal 1
1 turkey burger
1 whole egg
3 egg whites
1/2 grapefruit

meal 2 (protein pancakes)
1 scoop Optimum whey
2 whole eggs
1/4c. rolled oats

meal 3
1 can albacore tuna
1 TBSP flax
spinach and romaine lettuce

meal 4
1 can albacore tuna
1 tsp flax
steamed broccoli
4 oz. sweetpotato

meal 5(stir fry)
6oz. Chicken
2 tsp. olive oil
1/4c. broccoli
mixed veggies

meal 6 (before bed)
1c. cottage cheese
1 apple

totals:
1948.5 cals
229g. protein
82.5g carbs
63g fat

Pepper · 04-02-2003, 10:39 AM

Quote:

Originally posted by P-funk
Thanks alot.

oh and welcome to my journal

You've been a huge help to me, that's for sure.

It would be silly for me to try to advise you, but I will keep an eye on your journal.

Pepper

**P-funk** · 04-02-2003, 05:28 PM

Don't be shy pepper, feel free to jump in with comments, suggestions or questions any time.

**P-funk** · 04-03-2003, 07:01 PM

wed 4/3-legs

5min. stationary bike to warm up (this is all the cardio you will ever see me do

)

squats
205x21
245x5 (messed this set up i wasn't in the middle of the bar and
that threw my balance/concentration off, will do better
next set)
245x9
255x3
145 (w/ 3 sec pause at the bottom)x10

Started out with to light of a weight. Probably could have gone heavier but I wasted a lot of energy in that first set. However contrary to the popular belief that you need to do 4-6 reps to add mass I have always felt that higher reps for legs (and biceps) have helped me to grow

hack squats (I just will just list the number of 45lb. plates on
each side of the machine since I am unsure of the
weight of the sled itself)

3platesx8
dropset 2platesx10, 1plate (going deep)x10

leg extensions
110x10
130x10

leg curl (just as a hamstring warmup)
50x20
90x10

stiff leg deadlifts
205x8
205x7
205x7

lunges (w/dumbells in hand)
25lb dumbels x 10reps each leg
25lb dumbells x 10reps each leg

**P-funk** · 04-03-2003, 07:13 PM

wed. 4/3 diet

meal 1
1 scoop egg protein
1 whole egg
4 egg whites
1/4c. shredded mozzarella cheese
omlet veggies

meal 2
6oz chicken breast
1/2c. brown rice (after cooking)
romaine llettuce and spinach w/other salad veggies
2 tsp. flax
1 TBSP cider vinegar

meal 3
1 can albacore tuna
1 TBSP flax
1/2 grapefruit

meal 4
1can chink light tuna
2 egg whites
4 oz sweetpotato
2 TBPS. sour cream

meal 5(post w/o)
2 scoops optimum whey
1/3c. uncooked oatmeal
2 TBSP cider vinegar

meal 6 (before bed)
1c. cottage cheese
1 apple

totals (not counting fiber)
2015.5 cals
249.5 protein
97 carbs
58 fat

03-20-2003, 04:51 PM	#1
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	Bring on the Funk Okay, so here it is my journal. First the story that got me to were I am right now (Not a mandatory read!!!): I basically started w/o to get bigger becuase I was sick of being the little guy (I stand at 5'6".....okay, okay really more like a bit over 5'5" ) I always trained hard in high school, however I partied hard also. Then about a couple of months be fore I turned 21 I decided to get serious about bbing so I gave up the party lifestyle in a quest fot hugeness. I quit drinking and any other sort of crap I was doing at the time and went into an all out bulk to put on size. This wa sno easy task having just turned the legal drinking age and all. I forced myself to not drink or party. I would go out with my freinds and stand there at bars and not drink anything but water. The bulk worked though. I packed on some mass and tipped the scales at 185lbs with about 12% bf. It was my senior year of college and everyone was artying hard and having a good time and I found myself getting miserable becuase I was forcing myself to live this strict lifestyle. I was even being talked into doing a show by some of the bber's at the gym I was training at. But during my last semester I started to slip a bit. I started parting a little more. then a little more. then forget about it....I was back to my old self PARTY ANIMAL. I gave up all hopes of doing a summer show and I even gave up lifting. For one whole year I consumed healthy amounts of alcohol, participated in recreational drug use and ate lie complete shit. However I could never stand a life of being sedentary so I still managed to run (sometimes hung over...sometimes still drunk as hell) 3-5miles a day. Throw in that during that year I tried my hand at being a vegetarian for 4 months and the outcome was terrible. I lost 30lbs. 30lbs that I worked so hard to get. I was 155lbs with no muscle tone. . Then last march (march '02) I got a membership to a gym in hopes to change my ways. I w/o but not really seriously, did lots of cardio and my diet was still kind of crappy. Then in late june I flipped and said "fuck it, I am ready to change my lifestyle, no more playing games." I scaled back on the drinking, got my training together and started to switch my diet back to chicken, tuna and brown rice . (here is were most can and probably will start reading.....My deapest appologies to any of you who read that stupid rant above.) So Now what this journal is all about: This journal is my attempt to get back up to 185lbs, except leaner than 12%. I am starting at 150lbs by the way, my cut has just ended and I leave for cancun tomorrow . I am going to do this without using the traditional bulking style of gaining a ton of fat. Instead I am going to use mini cycles macro nutrient manipulation to control my fat levels as I slowly gain muscle. The cycles are not going to have any specific time range (ie bulk for 6 weeks, cut for 4). Instead I will bulk until I feel that the fat is coming on to much and then I will scale back on my carb intake and maybe lower my cals a bit until I feel that i have the problem under control. Once the fat levels are in check I will proceed with my bulk. This will also be a clean bulk to help keep fat levels down a little more. I am not a big supoplement guy, except for the usual (whey, EFAs, multivitamin). However, I will be throwing creatine in there, probably 4-6weeks on and then 4-6weeks off. I don't know how long it will take mr to get back to 185lbs. Hopefully before next winter. I don't know what will happen when I start pounding down some cals and good old muscle memory kickes in. One thing I can say is that during my 16week cut I was able to keep getting stronger until about the last 2-3 weeks. So I am hoping that my muscle memory will really get cookin' this summer. Any questions, comments, suggestions, complaints or criticism is most welcome and greatly appreciated. So don't be afraid to fire away.
	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

03-20-2003, 04:53 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	Oh yeah, by the way I have pics but I don't have time to post them so..when I come back next friday I'll toss them up.....the bulk starts around April 1.....hope to see you there!!
	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

03-22-2003, 12:00 PM	#4
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	ahem...you forgot to mention your supreme motivation for returning to the BB'ing lifestyle How did you take the pics? Diposeable camera?
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

03-30-2003, 05:46 PM	#7
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	okay here are some pics of me....unfortunatly the lighting isn't great and according to my training partner they don't do me much justice but oh well. Feel free to make fun of the lightweight p-funk side shot those two were taken at my freinds house before we left for cancun. the rest of these were taken a day earlier. The lighting is poor and for some reason my face is real red on these pics. I don't know why it came out like that on the disc, the regular photo's are normal flexing mostmuscular pose back shot rear double bi front lats calves abs frontbi's okay and here are some shots i took in cancun: here is a shot of a my freind and I in a bit of a posedown: posedown here I am, pretty drunk with one of my freinds...i am on the left drunk this was later that night, now i am really drunk and i have no idea who these people are, except for the guy on the right who is my friend. I don't know were these girls came from or who is holding my camera, must have been a goodnight who are these people? another pic with my freinds..i am second from the right the boyz drunk again, my freing and i took a picture infront of this diesel sign. it is about 3.30am and we are pretty ripped. latenight this is me in the hotel room pre-gaming and listening to head phones while dancing. Getting ready to have a crazy evening. dancing is that a protein shake in your cup? beach that's all folks. Last edited by P-funk : 03-30-2003 at 05:57 PM.
	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

03-31-2003, 04:12 AM	#8
perfecto dirty but nice Join Date: Sep 2002 Location: land down under your mum Posts: 390 Photos: 5	your pretty fuckin big man, judging by your pics your pissed and ripped 90% of the time, do you just go hard while you holiday or do you think that generally everything should be done in moderation?
	"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"

03-20-2003, 05:52 PM	#3
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	good luck!

03-31-2003, 07:06 AM	#9
DaMayor On a Perpetual Bulk Elite Member Join Date: Jan 2003 Location: ... Posts: 6,144	What tha? Pics? Well it is about damn time. Oh, by the way, DP Jr.....what up wid dat Corona man? Glad you had a good time...now back to work with ya!

03-31-2003, 07:14 AM	#10
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	Hey its about time seeing the man behind the knowledge.
	Essence EFA

03-31-2003, 08:25 AM	#12
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	Okay time to update this thing: I am still sitting in my parents home in Cleveland (were it is snowing ) and waiting to go to the airport to catch my flight back to my apartment in NYC. I am going to do chest today. After partying for a week and eating like crap I basically look like crap. So before I get into the actual bulk I want to do 1-2weeks of damage control. I don't know how much I will be able to lift after this week off. I will update the workout later tonight or tomorrow. The diet for the first week or two is going be lower calories/carbs so that I can get back to my clean eating. Then the cals will go up to a normal bulking level. Here is the training split I use. By the way, although many here disagree with it I love high volume w/o's. After years of lifting this is what works for me: mon-chest/abs tues-back/calves wed-rest thurs-legs fri-delts/traps/abs sat-arms/forearms sun-rest Last edited by P-funk : 03-31-2003 at 10:28 AM.
	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

04-01-2003, 04:15 PM	#15
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	Monday 3/31....chest/abs today was a crappy w/o. After taking a whole week off from training and eating properly my strenght is down pretty bad. Not to mention the fact that I had gotten off of a plane and gone straight to the gym. I am not one that really cares about the amount of weight I lift, what is important to me is just overal body composition. However, I know when I am not up to my potential. Hopefully in 2 weeks I will be back to throwing around some normal weight (normal for me that is). here is the w/o: bench press 185x10 (this is usually my warm up weight ) 205x6 225x3 205x5 that sucked. decline bench press 155x10 185x5 185x5+1 forced rep Incline flyes 40x15 50x13 drop set 50x8, 30x8 Superset A. incline hammer strrength press B. middle cable cross-over Set1a (total weight on each side of machine) 60x14 1b 40x10 Set2a 70x7 2b 40x13 Set3a 70x7 3b 50x7 Dips bw+45x 10 drop set bw+45x6, bwx3 Abs: hanging leg raises w/ 6lb medicine ball on top of feet x 20 w/ 9lb med. ball on feet x 11 w/ 12lb med ball on feet x 7 decline crunches w/45lb. plate on chest x 13 w/ 55lbs on chest x 7 w/ 60lbs on chest x 9 reverse crunches set 1 x 25 set 2 x 15 Had a lot of energy because i was excited to get in the gym again but strenght is down big time. It wil get better though
	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

04-01-2003, 04:28 PM	#16
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	tues 4/1 diet here is my diet for today. It was a bad day for this becuase my plane got in last night and I didn't have time to prepare food for today. Hence the reson the carbs are so low.....which is probably why I have this spliting head ache right now. Tomorrow will be much better. The calories are not bulk worthy just yet. I want to slowly ease them up there instead of bumoing them up to quick and risking fat gain. meal 1 1 can chunk light tuna 2 egg whites 1/4c. oatmeal 1 tsp natty pb steamed broccoli 2 tsp flax 333 cals, 43g protein, 12.5g carbs, 11g fat meal 2 1 can albacore tuna 1 TBSP flax steamed broccoli 323 cals, 44g protein, 0 carbs , 16g fat meal 3 6oz hicken breast 1/4c. shredded cheddar field green salad 1 TBSP Nemans Oil & Vinegar 325 cals, 41.5g p, 1.5g c, 17g f meal 4 1 can albacore tuna 1 TBSP olive oil steamed broccoli 318 cals, 44g p, 0 carbs again, 16g f meal 5(this is pre w/o so it isn't as big as the others) 1 scoop optimum whey 1 tbsp heavy cream 1 tsp flax 202 cals, 22g p, 3g c, 10g. f meal 6(post w/o) 2 scoops optimum whey 1/3c. raw uncooked oats 332.5 cals, 51.5g p, 40.5g c, 4g f meal 7 (this is right before bed so I don't like a real big meal here) 1/2c cottage cheese 1 apple 312 cals, 30g p, 20g carbs, 10g fat totals: 2103.5 cals 256g. protein 77.5g carbs 85.5g 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

04-02-2003, 09:55 AM	#17
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	tues 4/1-back/calves one arm dumbell row 80x10 90x7 100x6 close grip pulll ups bw+5 x 8 bw+5 x 6 bw+5 x 5 wide neutral grip cable row 130x8 120x10 superset A. Wide grip pull down B. Straigh arm press downs set 1a. 140x11 set 1b. 50x12 2a. 150x8 2b. 60x9 3a. 160x6 3b. 70x4 deadlifts (i suck at these) 205x6 225x4 225x6 (don't know how i got more here than on my sedond set?? maybe more focused?) calves seated calf raises 3-45lb. plates x 12 3 plates x 11 3 plates x 11 45degree calf raises 4 plates x 20 6 plates x 13 6 plates x 16
	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

04-02-2003, 10:05 AM	#18
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	wed. 4/2 meals today is an off day so cals are lower than usual meal 1 1 turkey burger 1 whole egg 3 egg whites 1/2 grapefruit meal 2 (protein pancakes) 1 scoop Optimum whey 2 whole eggs 1/4c. rolled oats meal 3 1 can albacore tuna 1 TBSP flax spinach and romaine lettuce meal 4 1 can albacore tuna 1 tsp flax steamed broccoli 4 oz. sweetpotato meal 5(stir fry) 6oz. Chicken 2 tsp. olive oil 1/4c. broccoli mixed veggies meal 6 (before bed) 1c. cottage cheese 1 apple totals: 1948.5 cals 229g. protein 82.5g carbs 63g 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

04-02-2003, 05:28 PM	#20
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	Don't be shy pepper, feel free to jump in with comments, suggestions or questions any time.
	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

04-03-2003, 07:01 PM	#21
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	wed 4/3-legs 5min. stationary bike to warm up (this is all the cardio you will ever see me do ) squats 205x21 245x5 (messed this set up i wasn't in the middle of the bar and that threw my balance/concentration off, will do better next set) 245x9 255x3 145 (w/ 3 sec pause at the bottom)x10 Started out with to light of a weight. Probably could have gone heavier but I wasted a lot of energy in that first set. However contrary to the popular belief that you need to do 4-6 reps to add mass I have always felt that higher reps for legs (and biceps) have helped me to grow hack squats (I just will just list the number of 45lb. plates on each side of the machine since I am unsure of the weight of the sled itself) 3platesx8 dropset 2platesx10, 1plate (going deep)x10 leg extensions 110x10 130x10 leg curl (just as a hamstring warmup) 50x20 90x10 stiff leg deadlifts 205x8 205x7 205x7 lunges (w/dumbells in hand) 25lb dumbels x 10reps each leg 25lb dumbells x 10reps each leg
	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

04-03-2003, 07:13 PM	#22
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,432	wed. 4/3 diet meal 1 1 scoop egg protein 1 whole egg 4 egg whites 1/4c. shredded mozzarella cheese omlet veggies meal 2 6oz chicken breast 1/2c. brown rice (after cooking) romaine llettuce and spinach w/other salad veggies 2 tsp. flax 1 TBSP cider vinegar meal 3 1 can albacore tuna 1 TBSP flax 1/2 grapefruit meal 4 1can chink light tuna 2 egg whites 4 oz sweetpotato 2 TBPS. sour cream meal 5(post w/o) 2 scoops optimum whey 1/3c. uncooked oatmeal 2 TBSP cider vinegar meal 6 (before bed) 1c. cottage cheese 1 apple totals (not counting fiber) 2015.5 cals 249.5 protein 97 carbs 58 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

04-04-2003, 08:03 PM	#23
P-funk Patrick Super Moderator