Patrick is pulling it together

Monolith · 03-05-2004, 05:22 PM

Quote:

Originally posted by P-funk
3/6 cardio

went in and did my cardio this morning on an empty stomach and will go in and train shoulders later tonight.

10 min treadmill sprints
30sec sprint; speed=11.5
1min. rest

bike; moderate intesity; 20min.
10min lev 3
10min lev 4

The looks on peoples faces was awsome when I was sprinting on a treadmill at 5:30 in the morning. People were like "damn, you can run that fast?" I am like "yeah just cause I don't run that often doesn't mean that I am not fast! I train explosively remember!!" It was funny.

I am pretty excited. After hurting my shoulder, over stressing the tendons, about 6 weeks ago I finally feel good so I will try and do one of my favorite exercises today...standing barbell overhead press. I can't waite. I will probably go light just to get warmed up and then try and push it next week.

Nice sprints, P.

How do you handle the rests, though? Is there a program on the machine that does 30 sec intervals of 11.5mph stacked with 1 min rests? Or do you have to manually change the speed each time?

**P-funk** · 03-05-2004, 07:43 PM

I actually set the treadmill at 11.5 and leave it running and stand there for a minute on the sides. Then I jump on right before the minute is up and start to sprint for 30sec. and jump off when I am done.

**P-funk** · 03-05-2004, 07:50 PM

3/5 delts/traps/abs

okay, shoulder felt great on standing presses but my tendonitis was killing me (lol, if it isn't one thing it's another!!). Also, there were no racks available so I had to clean the weight every set to get it to a press position.

standing barbell overhead press
145x10
145x9
145x7

barbell upright rows
135x8x3

neutral grp dumbell front raise (standing; bilateral)
30x8x2

dumbell bent over rear delt raises with external shoulder rotation on the concentric of each rep.
20x10x3

standing dumbell lateral raises (bilateral)
20x10x2

barbell shrugs
405x6x3
315x10

superset
a) roman chair knee raises bw x 20 x 3
b) decline full ROM sit ups
bw + 10lb plate held behind head x 12x3

greekblondechic · 03-05-2004, 07:56 PM

11.5

OMG

*quietly sits down and stops feeling proud of her 5.8*

**P-funk** · 03-05-2004, 07:58 PM

lol, I could sprint way faster than that when I wore a lighter man's cloths.

PreMier · 03-05-2004, 08:02 PM

The treadmills at my gym wont go that fast

So I throw on my cleats and go to the grass outside.

When its warmer ofcourse

greekblondechic · 03-05-2004, 08:05 PM

I wasn't sprinting, I was jogging

**P-funk** · 03-05-2004, 08:05 PM

Over the summer I went to the park and did some sprints. I went with one of my freinds that is a trainer also. He was a college soccer player and is a really fast runner. Usually I punish him in the gym during out workouts and he complains that he can't keep up. So one day he was like "why don't you come and do my sprint workouts with me todya?" being an off day form lifting I decided to go. The whole time I was aobut a step to a a step and half behind him and he is like "What the hell man? How are you so damn fast too?" lol......I used to steal bases (baseball) in high school and even ran track in junior high.

**P-funk** · 03-05-2004, 08:06 PM

Quote:

Originally posted by greekblondechic
I wasn't sprinting, I was jogging

I'm sorry to hear that.....i wouldn't be caught dead jogging

greekblondechic · 03-05-2004, 08:08 PM

lol, one day I'll drag you to the treadmill for some jogging..then to yoga class.. mr manly man

PreMier · 03-05-2004, 08:08 PM

**P-funk** · 03-05-2004, 08:09 PM

The only way I ever do cardio like that is when a girl talks me into it. Over the summer I was seeing this chick that was a distance runner and she would make me jog the fucking resevoir in central park with her once a week. God that was shit........Thank God that relationship is over!!

greekblondechic · 03-05-2004, 08:38 PM

lol..im a girl..

Monolith · 03-05-2004, 09:12 PM

Quote:

Originally posted by P-funk
The only way I ever do cardio like that is when a girl talks me into it. Over the summer I was seeing this chick that was a distance runner and she would make me jog the fucking resevoir in central park with her once a week. God that was shit........Thank God that relationship is over!!

damn... you must have really liked her to go through that catabolic hell

**P-funk** · 03-06-2004, 06:36 AM

Quote:

Originally posted by greekblondechic
lol..im a girl..

I know, that is why I said that. I would have to do it if you were her in front of me asking me to do it. Although, no one has ever gotten me to take yoga. You'd have to be really special to get me into a yoga class

Quote:

damn... you must have really liked her to go through that catabolic hell

It was only one day a week so it wasn't that bad. I just hate distance running. Especially since I was 200lbs.........I was the fat guy running around the resivoir with the really skinny blond...lol

**P-funk** · 03-06-2004, 04:43 PM

3/6 back, forearms, cardio

I slowed down the reps and focused on a nice pause and hold at the top of each rep. Went for a peak contraction.

wide grip pull ups
bw + 10 x 10
bw + 10 x 5
bw x 6

superset
a) close grip seated cable row; plate#12x15, plate#12x10x2
b) reverse girp pull down; plate#14x4, plate#10x8x2

wide grip spider row (support t-bar row.....what ever the fuck you want to call it)

2 plates x 10
2 plates and one quater plate x 10
3 plates x 8 x 2

hypers
bw + 60 x 10 x 3

reverse hypers (off the back of a bench)
bw + 10 x 3

barbell wrist curls
65x10
85x15
105x10x2

superset
a) reverse barbell wrist curls 55x10x3
b) two 10lb plates pinched between fingers of each hand and held for as long as possible until dropped for 3 sets.

20min. on stairmaster. Hill Interval. First 10min= level 4,
last 10min=level 8

Workout was okay. Had a lot on my mind. SHitty ass day, depressen and anrgy, feel like just killing everything right now. My friend came in from Boston for one of her freinds birthdays. So I met with her today for coffee and luch. I can't see her anymore because it is to hard to say good bye eveytime and it just frustrates me and makes me depressed.

greekblondechic · 03-06-2004, 05:21 PM

I am really special

and sorry about your bad day *HUG* hope you feel better soon!

**P-funk** · 03-06-2004, 06:07 PM

Okay, maybe I'll do yoga for you

Thanks for the hug but I don't think anyone would want to be near me right now. I am not in a good mood!!

greekblondechic · 03-06-2004, 06:38 PM

That's what friends are for, to put up with u when you're a cranky SOB and not get mad about it

**P-funk** · 03-06-2004, 07:32 PM

Quote:

Originally posted by greekblondechic
That's what friends are for, to put up with u when you're a cranky SOB and not get mad about it

LOL, I don't think I have very many freinds then

**P-funk** · 03-08-2004, 09:14 AM

Okay here is my pre-contest update:

My new traing split starting today is this:
mon-chest
tues-quads/calves/forearms
wed-off
thurs-back
fri-delts/traps
sat-hams/arms
sun-off

abs will be done 3x's a week probably on mon, thurs, and fri. I have intentions of doing cardio 3x's a week as well probably on the same days. We shall see if that actually happens though.

I have decided to try and hit my best for one show in June which is NABBA Natural Emipre State Body Building Championship on Sat. the 26th.

Body report:

weight- I am weighing in right now at around 187-190lbs.

bf%- Last time I checked, 4 weeks ago I was at 11% and I am much leaner right now. I can usually feel when I am around 10% or lower because my body hates me. Lots of headaches and feeling like I am going to vomit. Also, my pants are way loser now. My buddy that is coaching me a little bit was watching me pose yesterday and is scared that I am going to peak way to early. My glutes are rock hard and my quads have some nice seperation, despite having no tan and being really pale. I have veins that are popping out of my shoulders and when I flex hard enough I can get them to shoot out of my arms too. My lat spread is still my best pose and, although I can't see it for myself, everyone is telling me that back back looks sick.

Diet- I am at 3200 cals per day right now and re-feeding 2x's per week, on off training days wed. and sun. I am getting very hungry, especially about 1hr before each meal.

Supplements- I have always been pretty good with my knowledge about my training and diet but supplements is something that I know very little about, proabably because aside form creatine, whey, and flax I don't use any. I have been taking creatine to try and keep some weight, fullness and strength. I also purchased some ALA. Not knowing what to really do with it I consulted the supplement guru Jodi who adviced 300mg at every meal (love ya kid). So I have been taking around 1500mg per day of that. My coach said that I wont need a thermogenic for awhile so not to worry about it.

Well, that's it. I'll update my workout later, after it happens.

**IainDaniel** · 03-08-2004, 10:01 AM

Photos ???

**P-funk** · 03-08-2004, 10:16 AM

Quote:

Originally posted by IainDaniel
Photos ???

i am going to try and take some but I have no way of posting them and I don't have a digital camera. It is a pain in the ass to play around with the disk that they give you when you get your photos developed. I will try to get them up if I can.

**P-funk** · 03-08-2004, 07:18 PM

3/8 chest/abs/cardio

First things first. Strength is such a weird thing. There are so many factors that go into being strong on a given set (rep speed, rest interval, number f reps being performed, etc.). Often times when I am training for power and explosivness the rest interval is longer, the number of reps are low (even with a light weight when working of speed and explosivness) and the rep speed is fast and explosive. So now training for a bodybuilding show is a completely different beast. I train slower and more controlled, pause for peak contractions and rest much less in between sets. So sometimes when i look at my training for the day I often think "well, this workout sucked. I am not strong at all today." Without taking most of the variables into consideration.

Sorry just thought I'd share as I came to this realization today after my workout. I feel like a wimp.

Rest interval= you go I go with my training partner ( really fast workout today)

dumbell bench press
100x12
100x9
100x8

Incline bench press (slow and controlled reps)
225x6
225x5+1
225x4+2

flat bench dumbell flyes (slow reps with a pause when arms are stretched out at sides to focus on contracting the chest)
50x12
60x10
60x8

High cable cross over (slow reps; 1 sec pause and flex at contraction)
plate#6x15
plate#6x12
plate#6x10

hanging leg raises
bw x 15 x 3

Full ROM sit ups with feet up
bw x 12 x 3

cardio- bike sprints
1min- moderate pedaling at level 0
30sec- sprint at level 8

PreMier · 03-08-2004, 07:22 PM

Haha, you are a WIMP! Compared to a Gorilla.

Compared to most IM'ers, your pretty damn strong.

Dont get down on yourself... I havent been to the gym in over a week! How do you think I feel? (

)

**P-funk** · 03-08-2004, 07:25 PM

Quote:

Originally posted by PreMier
Haha, you are a WIMP! Compared to a Gorilla.

Compared to most IM'ers, your pretty damn strong.

Dont get down on yourself... I havent been to the gym in over a week! How do you think I feel? (

)

I think you feel like you are hungry to get back in the gym and or scared that you lost a lot of strength. At least that is how I feel.

I can't compare myself to most IM'ers. I compare myself to me. I know what my potential is and I know what I should be lifting (I am little head strong sometimes). I just want to be the beast I think I can be.

PreMier · 03-08-2004, 07:31 PM

Well, I dont think I have lost too much strength... But I do know I have shrunk to a hal

03-05-2004, 07:43 PM	#392
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,436	I actually set the treadmill at 11.5 and leave it running and stand there for a minute on the sides. Then I jump on right before the minute is up and start to sprint for 30sec. and jump off when I am done.
	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

03-05-2004, 07:50 PM	#393
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,436	3/5 delts/traps/abs okay, shoulder felt great on standing presses but my tendonitis was killing me (lol, if it isn't one thing it's another!!). Also, there were no racks available so I had to clean the weight every set to get it to a press position. standing barbell overhead press 145x10 145x9 145x7 barbell upright rows 135x8x3 neutral grp dumbell front raise (standing; bilateral) 30x8x2 dumbell bent over rear delt raises with external shoulder rotation on the concentric of each rep. 20x10x3 standing dumbell lateral raises (bilateral) 20x10x2 barbell shrugs 405x6x3 315x10 superset a) roman chair knee raises bw x 20 x 3 b) decline full ROM sit ups bw + 10lb plate held behind head x 12x3
	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

03-05-2004, 07:58 PM	#395
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,436	lol, I could sprint way faster than that when I wore a lighter man's cloths.
	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

03-05-2004, 08:02 PM	#396
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,088 Photos: 2	The treadmills at my gym wont go that fast So I throw on my cleats and go to the grass outside. When its warmer ofcourse
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-05-2004, 08:05 PM	#398
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,436	Over the summer I went to the park and did some sprints. I went with one of my freinds that is a trainer also. He was a college soccer player and is a really fast runner. Usually I punish him in the gym during out workouts and he complains that he can't keep up. So one day he was like "why don't you come and do my sprint workouts with me todya?" being an off day form lifting I decided to go. The whole time I was aobut a step to a a step and half behind him and he is like "What the hell man? How are you so damn fast too?" lol......I used to steal bases (baseball) in high school and even ran track in junior high.
	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

03-05-2004, 07:56 PM	#394
greekblondechic I'm special :) Join Date: Dec 2003 Location: NJ Posts: 7,791	11.5 OMG quietly sits down and stops feeling proud of her 5.8

03-05-2004, 08:05 PM	#397
greekblondechic I'm special :) Join Date: Dec 2003 Location: NJ Posts: 7,791	I wasn't sprinting, I was jogging

03-05-2004, 08:08 PM	#400
greekblondechic I'm special :) Join Date: Dec 2003 Location: NJ Posts: 7,791	lol, one day I'll drag you to the treadmill for some jogging..then to yoga class.. mr manly man

03-05-2004, 08:08 PM	#401
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,088 Photos: 2
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-05-2004, 08:09 PM	#402
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,436	The only way I ever do cardio like that is when a girl talks me into it. Over the summer I was seeing this chick that was a distance runner and she would make me jog the fucking resevoir in central park with her once a week. God that was shit........Thank God that relationship is over!!
	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

03-05-2004, 08:38 PM	#403
greekblondechic I'm special :) Join Date: Dec 2003 Location: NJ Posts: 7,791	lol..im a girl..

03-06-2004, 04:43 PM	#406
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,436	3/6 back, forearms, cardio I slowed down the reps and focused on a nice pause and hold at the top of each rep. Went for a peak contraction. wide grip pull ups bw + 10 x 10 bw + 10 x 5 bw x 6 superset a) close grip seated cable row; plate#12x15, plate#12x10x2 b) reverse girp pull down; plate#14x4, plate#10x8x2 wide grip spider row (support t-bar row.....what ever the fuck you want to call it) 2 plates x 10 2 plates and one quater plate x 10 3 plates x 8 x 2 hypers bw + 60 x 10 x 3 reverse hypers (off the back of a bench) bw + 10 x 3 barbell wrist curls 65x10 85x15 105x10x2 superset a) reverse barbell wrist curls 55x10x3 b) two 10lb plates pinched between fingers of each hand and held for as long as possible until dropped for 3 sets. 20min. on stairmaster. Hill Interval. First 10min= level 4, last 10min=level 8 Workout was okay. Had a lot on my mind. SHitty ass day, depressen and anrgy, feel like just killing everything right now. My friend came in from Boston for one of her freinds birthdays. So I met with her today for coffee and luch. I can't see her anymore because it is to hard to say good bye eveytime and it just frustrates me and makes me depressed.
	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

03-06-2004, 05:21 PM	#407
greekblondechic I'm special :) Join Date: Dec 2003 Location: NJ Posts: 7,791	I am really special and sorry about your bad day HUG hope you feel better soon!

03-06-2004, 06:07 PM	#408
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,436	Okay, maybe I'll do yoga for you Thanks for the hug but I don't think anyone would want to be near me right now. I am not in a good mood!!
	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

03-06-2004, 06:38 PM	#409
greekblondechic I'm special :) Join Date: Dec 2003 Location: NJ Posts: 7,791	That's what friends are for, to put up with u when you're a cranky SOB and not get mad about it

03-08-2004, 10:01 AM	#412
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,622	Photos ???
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

03-08-2004, 09:14 AM	#411
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,436	Okay here is my pre-contest update: My new traing split starting today is this: mon-chest tues-quads/calves/forearms wed-off thurs-back fri-delts/traps sat-hams/arms sun-off abs will be done 3x's a week probably on mon, thurs, and fri. I have intentions of doing cardio 3x's a week as well probably on the same days. We shall see if that actually happens though. I have decided to try and hit my best for one show in June which is NABBA Natural Emipre State Body Building Championship on Sat. the 26th. Body report: weight- I am weighing in right now at around 187-190lbs. bf%- Last time I checked, 4 weeks ago I was at 11% and I am much leaner right now. I can usually feel when I am around 10% or lower because my body hates me. Lots of headaches and feeling like I am going to vomit. Also, my pants are way loser now. My buddy that is coaching me a little bit was watching me pose yesterday and is scared that I am going to peak way to early. My glutes are rock hard and my quads have some nice seperation, despite having no tan and being really pale. I have veins that are popping out of my shoulders and when I flex hard enough I can get them to shoot out of my arms too. My lat spread is still my best pose and, although I can't see it for myself, everyone is telling me that back back looks sick. Diet- I am at 3200 cals per day right now and re-feeding 2x's per week, on off training days wed. and sun. I am getting very hungry, especially about 1hr before each meal. Supplements- I have always been pretty good with my knowledge about my training and diet but supplements is something that I know very little about, proabably because aside form creatine, whey, and flax I don't use any. I have been taking creatine to try and keep some weight, fullness and strength. I also purchased some ALA. Not knowing what to really do with it I consulted the supplement guru Jodi who adviced 300mg at every meal (love ya kid). So I have been taking around 1500mg per day of that. My coach said that I wont need a thermogenic for awhile so not to worry about it. Well, that's it. I'll update my workout later, after it happens.
	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

03-08-2004, 07:18 PM	#414
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,436	3/8 chest/abs/cardio First things first. Strength is such a weird thing. There are so many factors that go into being strong on a given set (rep speed, rest interval, number f reps being performed, etc.). Often times when I am training for power and explosivness the rest interval is longer, the number of reps are low (even with a light weight when working of speed and explosivness) and the rep speed is fast and explosive. So now training for a bodybuilding show is a completely different beast. I train slower and more controlled, pause for peak contractions and rest much less in between sets. So sometimes when i look at my training for the day I often think "well, this workout sucked. I am not strong at all today." Without taking most of the variables into consideration. Sorry just thought I'd share as I came to this realization today after my workout. I feel like a wimp. Rest interval= you go I go with my training partner ( really fast workout today) dumbell bench press 100x12 100x9 100x8 Incline bench press (slow and controlled reps) 225x6 225x5+1 225x4+2 flat bench dumbell flyes (slow reps with a pause when arms are stretched out at sides to focus on contracting the chest) 50x12 60x10 60x8 High cable cross over (slow reps; 1 sec pause and flex at contraction) plate#6x15 plate#6x12 plate#6x10 hanging leg raises bw x 15 x 3 Full ROM sit ups with feet up bw x 12 x 3 cardio- bike sprints 1min- moderate pedaling at level 0 30sec- sprint at level 8
	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

03-08-2004, 07:22 PM	#415
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,088 Photos: 2	Haha, you are a WIMP! Compared to a Gorilla. Compared to most IM'ers, your pretty damn strong. Dont get down on yourself... I havent been to the gym in over a week! How do you think I feel? ( )
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-08-2004, 07:31 PM	#417
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,088 Photos: 2	Well, I dont think I have lost too much strength... But I do know I have shrunk to a hal