Gotta get BIG

**P-funk** · 11-18-2003, 08:37 PM

thanks, my workout felt really good today.

I keep forgetting to bring my camerea to work so I can get my pics. I am really busy, trying to find a new apt. to move to for december so hopefully once that is out of the way I will have a clear head to remember all the little things I have neglected to do over the past few weeks.

**Rocco32** · 11-18-2003, 08:42 PM

Good luck with apartment searching! I know that can be a bitch. My apartment is way to expensive now (keep raising rent) but I stay because I don't feel like looking again and moving!

**P-funk** · 11-18-2003, 08:46 PM

Yeah, I am trying to move form brooklyn to the Upper eastside which is super expensive. I am going to have to get a second job so that I can affored to live there and maybe even a third so that I can try and pay for college to work on my masters hopefully starting this summer.

**Rocco32** · 11-18-2003, 08:47 PM

Why are you wanting to move?

**P-funk** · 11-19-2003, 06:41 PM

I want to move to be closer to work and because my roomate is moving out december first and I don't want another roomate and I have no need, or money, for a two bedroom apt with a living room.

**oaktownboy** · 11-19-2003, 11:14 PM

let me get this straight...u are a personal trainer, have ur own apartment, and also attend college???geez,

**ponyboy** · 11-20-2003, 04:57 AM

Originally posted by P-funk
Yeah, I am trying to move form brooklyn to the Upper eastside which is super expensive. I am going to have to get a second job so that I can affored to live there and maybe even a third so that I can try and pay for college to work on my masters hopefully starting this summer.

How much do PT's make in New Yawk anyway? If you don't want to answer, feel free....but I'm interested to know compared to here in Canada.

Good job buddy...I'm working two jobs now myself to pay for school so that I can eventually get my MSc. Not that I haven't already taken seven years of school....

**Rocco32** · 11-20-2003, 11:11 AM

What are you working to get your masters in?

**P-funk** · 11-20-2003, 05:58 PM

let me get this straight...u are a personal trainer, have ur own apartment, and also attend college???geez,

lol, yeah, is there something wrong with that?

**P-funk** · 11-20-2003, 06:01 PM

let me get this straight...u are a personal trainer, have ur own apartment, and also attend college???geez,

lol, yeah, is there something wrong with that?

How much do PT's make in New Yawk anyway? If you don't want to answer, feel free....but I'm interested to know compared to here in Canada.

It depoends omn were you work really. At the club they charge $70/hr but I only see $23 of that

. I used to work at a club in brooklyn that charged $40/hr and I saw $22 of it, so at least they were cutting me half. If I go to someones apartment to train them or take them to a provate training gym I charge them the full $70 and get it in cash.

There are other really high society clubs that charge a lot of money.

What are you working to get your masters in?

I am going to work on my MS in nutrition science and biochemistry.

**P-funk** · 11-20-2003, 06:09 PM

11/20 legs (5-8 rep range)

No one will train legs with me anymore, and it is even rare that anyone will treain anything with me. I have burned out everyone in the gym and they clain they just can't keep up with me. It kind of sucks because I would love to have a spot on all my sets of squats. Oh well.

Today was a brutal workout................I was having another day of depression (I have a lot of those if you haven't noticed) so I needed to get in the gym and bust my ass.....here we go:

squats
225x7 (warm up...not to failure.....not even close)
275x2 (warm up)
275x2 (warm up)
315x2 (warm up)
315x3 (warm up)
365x2 (warm up)
405x1(warm up)
ah, now i am ready for some working sets
275x6
225x8
225x7
185x8
185x8
135x15

straight leg deadlifts (standing on top of bench)
135x8
185x6
(now standing on floor)
185x6
185x6
185x6
185x6
185x6

seadted machine adduction
100x10
100x10
100x10

seated leg curl
155x9
155x9
155x9

lying leg curls
110x7
120x5
drop set 120x4, 100x4

leg extension
plate#15x8
plate#17x6
stack x 5

seated calf raises
4 plates x 8
4 plates and one quarter plate x6
4 plates and one quarter plate x6
4 plates and one quarter plate x6
4 plates and one quarter plate x6
4 plates and one quarter plate x6
4 plates and one quarter plate x6

**PreMier** · 11-20-2003, 06:38 PM

DAMN, thats a lot of squatting

I found that when I do extensions first it really warms up my leg muscles, and is eaqsier to squat heavy.

**P-funk** · 11-20-2003, 07:06 PM

I don;t like extensions first because I am not able to squat heavy after them. I did 3 min. on the bike as a warm up also. I would rather just do heavy singles for a warm up and then drop down to a comfortable weight and do ass to the grass squats for reps. The heavy singles recruit more muscle fibers than the leg extensions do, so not only do the really wamr me, they fire up a lot of motor units.

**P-funk** · 11-21-2003, 08:56 PM

11/21 delts/traps/abs (5-8 rep range)

standing olympic bar overhead press
155x8
175x6
185x5
185x4+1

standing straight arm dumbell lateral raise
30x7
30x6
30x5
20x8
20x8

prone incline rear delt flyes with rotation at top
20x8
25x8
30x6
30x6
30x6

seated neutral grip dumbell front raise
30x5
30x5

reverse peck deck
135x8
150x8
150x8

cable lateral raise
30x8
35x7
35x6

olympic bar upright rows
115x8
115x8
115x8

behind back barbell shrugs
185x12
185x12
185x12
185x12

**oaktownboy** · 11-21-2003, 09:06 PM

Originally posted by P-funk
lol, yeah, is there something wrong with that?

nothing wrong just amazed

**oaktownboy** · 11-21-2003, 09:06 PM

isn't that a lot of sets just for shoulders?

Originally posted by P-funk
11/21 delts/traps/abs (5-8 rep range)

standing olympic bar overhead press
155x8
175x6
185x5
185x4+1

standing straight arm dumbell lateral raise
30x7
30x6
30x5
20x8
20x8

prone incline rear delt flyes with rotation at top
20x8
25x8
30x6
30x6
30x6

seated neutral grip dumbell front raise
30x5
30x5

reverse peck deck
135x8
150x8
150x8

cable lateral raise
30x8
35x7
35x6

olympic bar upright rows
115x8
115x8
115x8

behind back barbell shrugs
185x12
185x12
185x12
185x12

**P-funk** · 11-21-2003, 09:08 PM

yes it is a lot of sets for shoulders......I almost always train with high volume.....look at how many sets of squats I did yesterday.

**oaktownboy** · 11-21-2003, 09:11 PM

where does it get to the point of overtraining?

**P-funk** · 11-21-2003, 09:17 PM

It doesn't.......I am from the school that believes there is no such thing as overtraining, there is only under recovery. I am fully recovered before I train a given muscle group again, that is why everything gets hit once a week. Also, I have conditioned myself to high volume, much like a marathon runner. Marathon runners don't just start out running 26.2 miles, they slowley build up to it over the years and condition their bodies to handle a given level of stress, anything less than that given level of stress and they are just standing still. I have been training with high volume for years and it has always worked for me. I also think that most people, for some reason, really blow the whole volume thing out of the water and get so afraid of overtraining. If you do 50sets just make sure your nutrition is perfect and you get enough sleep and recovery will happen.....I hate having the volume debate on this board because peopl here are so lame about it (either that or they are just a bunch of wimps that can't train to save thier lives).

**P-funk** · 11-22-2003, 03:08 PM

11/22 bi's/tri's/forearms/abs (5-8 rep range)

olympic bar curls
115x5
105x8
105x6
105x5

decline cambered bar skull crushers
115x8
125x7
125x6
125x4+1

preacher curls
95x8
95x6
95x5

straight bar press downs
plate#8x8
plate#9x5
plate#7x8

rope cable curls
plte#12x8
stack x 5
plate#13x7

dips
bw + 45x8
bw + 90x8
bw + 135x4

prone incline dumbell curls
25x15
25x12

unilateral overhead dumbell tricep extensions
25x15
25x14

weird situation came up as I was doing dips:

I was doing dips with 3 plates and the whole time this old lady, probably in her 50s, was on the elliptical and watching me and smilling. Then I get done and she starts with the questions......here we go:

lady: Why do you hang weight on your waist?? To make yourself heavier?

me: Yeah (duh??)......It is to easy with jsut my body weight.

lady: Does it hurt your back? It looks like it would hurt your back?

me: No, it doesn't hurt my back (geez, shut the hell up).

lady: How much does each one of those weigh?

me: 45lbs

lady: (now really smiling) You could just hang me on your waist!!

me: (hanging my head in disgust)....hahahahaha......(yuck)

**Jodi** · 11-22-2003, 03:10 PM

You attract all types eh?

**P-funk** · 11-22-2003, 03:12 PM

I guess so, unfortunatly I don't atract any of the girls I really like.......lol............such is life I guess.

**Jodi** · 11-22-2003, 03:20 PM

What happened to the other girls?

**P-funk** · 11-22-2003, 03:26 PM

well, my client is away, travelling for the rest of the month. The other trainer girl is still around. I don;t think she likes me like that though so I don;t want to press it. I may go to this party tonight that I know she is going to be at but it it really far in the city and I don;t know if I feel like going all the way out there and all the way back. the problem is that I really, really like that girl now. Every time we talk and hang out she impresses me more.

**P-funk** · 11-22-2003, 03:26 PM

ps I just saw your pics at avantlabs..........you look great.

**Jodi** · 11-22-2003, 03:32 PM

Thanks

Which girl do you REALLY like, the client or the trainer?

**P-funk** · 11-22-2003, 03:35 PM

the trainer......she is really sweet and really funny and we have a lot of stuff in common. She is also really jacked, her body is so bangin'

**perfecto** · 11-24-2003, 01:20 AM

LOL at the old lady comments

**P-funk** · 11-24-2003, 07:34 PM

11/24 chest,abs (high rep week......8-15 reps)

decline dumbell press
95x15
100x10
100x8
90x8
75x10

flat bench dumbell flyes
50x15
50x15
50x14

neutral grip machine press
155x14
155x10
140x10
125x12
125x13

peck deck
150x15
150x12
150x10
150x10

**P-funk** · 11-25-2003, 07:01 PM

11/25 back (8-15 rep day)

reverse grip pull ups
bw x 13
bw x 10
bw x 8

sumo deadlifts (I hate this exercise)
135x12
185x8
185x8

spider rows (aka the crappy t-bar row with the chest support)
2 plates x 15
2 plates and one quater plate x 15
3 plates x 10
3 plates x 10
(those are 45lb plates)

close grip cable row
plate#12x15
plate#12x10
plate#10x10
plate#10x10

wide grip pulldowns
plate#8x15
plate#10x12
plate#10x12

hyperextensions
bw + 45x12
bw + 45x12
bw + 45x12

I am going to abolosh my chaos week and only go with my heavy (strength....5-8rep week) and my light (hypertrophy.......8-15rep week). I will do things like super sets and giant sets within these weeks as I see fit. However, I would much rather save this type of high energy training for when I go pre contest since the energy expenditure requirments are so much greater. Right now I am putting on good size with my heavy and light weeks so I will stick with that through December at least. I am also going to stop doing deadlifts on back day (and after today maybe even give up sumo deads altogether as I don;t feel the form lends itself to my body type (short and stocky) as much as the romanian deadlift does.) and alternate them with squats every other week on leg day.

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