Patrick is pulling it together

oaktownboy · 03-23-2004, 11:02 PM

we need some current pics p...what bodyfat percentage do u think ur at now?

**P-funk** · 03-24-2004, 03:27 AM

Quote:

Originally posted by oaktownboy
we need some current pics p...what bodyfat percentage do u think ur at now?

I am at 10%, amybe even a bit lower. I have to ease off the diet for a few weeks because if I get to lean to soon it will be hard for me to keep a low bf level until show time. I'd love to post pics but it is a real pain in the ass for me. I'll see if I can get some up though in the next couple weeks or something.

Rocco32 · 03-24-2004, 04:53 AM

do you take leptigen or anything buddy?

**IainDaniel** · 03-24-2004, 05:55 AM

Yeah where the pics at????

**P-funk** · 03-24-2004, 06:12 AM

Quote:

Originally posted by rock4832
do you take leptigen or anything buddy?

nope

x~factor · 03-24-2004, 06:40 AM

Hey Pat-
Do you use a weight belt when you do squats? I got a weak back problem and thinking of doing some squats again. Will a belt help me or worsen my back problem?

**P-funk** · 03-24-2004, 06:51 AM

I never use a weight belt. It is a cruch to the problem, just like wrist wraps in my opioin. Start slow and build your back strength up. Don;t be to quick to pile on plates. Do lots of core work also. be a man, be strong, don't use any of that pussy shit.

Yanick · 03-24-2004, 06:12 PM

As soon as i read Ray's question i knew what you were gonna say, lol.

BTW, i did 225x15x4 today (squats-to hell and back), not really you go i go but fairly decent pace.

x~factor · 03-24-2004, 06:27 PM

Funny- I used wrist strap. I got a problem there too.

Without a wrist strap I can't hold any weight more than 135 lbs holding a barbell without any discomfort. I can't wait for my wrist to get stronger. I need to get heavy weight moving for chest and shoulder.

Since I will be starting (again) with squats, I'll see how far it'll get me before my back starts complaining (again).

**P-funk** · 03-24-2004, 07:18 PM

Quote:

Originally posted by x~factor
Funny- I used wrist strap. I got a problem there too.

Without a wrist strap I can't hold any weight more than 135 lbs holding a barbell without any discomfort. I can't wait for my wrist to get stronger. I need to get heavy weight moving for chest and shoulder.

Since I will be starting (again) with squats, I'll see how far it'll get me before my back starts complaining (again).

What exercises are you doing where you need to hold havy weight? Deadlifts? SLDL? Shrugs?

The answer is simple. Do more sets with less reps. If you can hold 225 for 1 rep of a shrug then do 30 sets of 1 rep with about 15sec. in between. It is time to be a man Ray, your wife can't wear the pants all the time

Yan, good job on the squats. If i didn'tt have ADD I think I could hit 225 for 30 reps without to much struggle. lol, for some reason over 6 reps my mind starts wandering. George thinks I can hit 315 for 15 right now. He said I have to do it when he is there because I can do it if he is standing there yellng in my ear. I think he is right. I can always lift more when he is wokring out with me. You just never want to let the guy down..lol

Yanick · 03-24-2004, 07:35 PM

Quote:

Originally posted by P-funk
The answer is simple. Do more sets with less reps. If you can hold 225 for 1 rep of a shrug then do 30 sets of 1 rep with about 15sec. in between. It is time to be a man Ray, your wife can't wear the pants all the time

LMAO!! How the hell did you come up with this stuff?

Quote:

Originally posted by P-funk
Yan, good job on the squats. If i didn'tt have ADD I think I could hit 225 for 30 reps without to much struggle. lol, for some reason over 6 reps my mind starts wandering. George thinks I can hit 315 for 15 right now. He said I have to do it when he is there because I can do it if he is standing there yellng in my ear. I think he is right. I can always lift more when he is wokring out with me. You just never want to let the guy down..lol

A good friend once told me, "its all mental"

**P-funk** · 03-24-2004, 07:37 PM

Hey...I am the one that says it's all mental!! Who the fuck is running around town with my lines.

Were do I come up with that stuff? After training the general public for so long you realize that you have to get creative sometimes in order to make them do what you want. Otherwise you will end up beating your head into a wall.

x~factor · 03-25-2004, 06:27 AM

Quote:

Originally posted by P-funk
What exercises are you doing where you need to hold havy weight? Deadlifts? SLDL? Shrugs?

...It is time to be a man Ray, your wife can't wear the pants all the time

Mainly Bench Presses and Shoulder Presses were the load is directly under my wrists. And just to set the record straight I wear the pants in the house, damn it! well, when she's not around.

**P-funk** · 03-25-2004, 02:59 PM

Do you use wrist wraps when you do things like shrugs or deadlifts or pull ups or pull downs? Do you do any forearm or grip work?

**P-funk** · 03-25-2004, 03:05 PM

3/25 back/core

Okay this was another you go I go workout with my training partner and we banged it out in about 25-30min. We were moving so fast that I though for sure one of us was going to puke. But we didn't

rower- 3min warm up

Wide grip pull ups

bw x 3 reps x 10 sets (10 sec rest inbetween eack set)

bilateral bent over dumbell rows
75x12
80x10
80x8
80x7

close grip seated cable row
plate#16x8
plate#16x6
plate#12x9
plate#10x12

reverse grip chin ups
bw x 3 reps x 10 sets (10sec rest inbetween sets)

(shit that was hard. Ending with fast pull ups like that was killer.)

dumbell pullover
100x12
100x8x2

Core work (I know I shouldn't be doing these first two exercises because I am pre-contest but I had to. I love core training and power training and conditioning shit like this)

inch worms- 20 yrds
bear crawls- 60 yrds

decline sit ups (Full ROM)
bw x 20 x 3

PreMier · 03-25-2004, 04:28 PM

HAHAHA!!! Inch worms and bear crawls... I used to haev to do those in football. Definately the worst thing in the world, after conditioning and feeling light headed

**P-funk** · 03-25-2004, 04:30 PM

Inch Worms are the hardest. We were almost to the point of puking!!! They are great core work though. Damn, I am really amped up for this competitin to be over so I can start getting crazy with this shit and train power style and start doing odd lifts and stuff like that.

PreMier · 03-25-2004, 04:32 PM

I just got a killer PL workout from a friend the other day. I might try it here soon.

**P-funk** · 03-25-2004, 04:33 PM

Cool, you should post it.

x~factor · 03-26-2004, 05:59 AM

Quote:

Originally posted by P-funk
Do you use wrist wraps when you do things like shrugs or deadlifts or pull ups or pull downs? Do you do any forearm or grip work?

I use it on all exercises except on leg day. I do forearm and grip work out. I just find that I could lift heavier with them on.

I just learned two new terminologies today, Inch Worm and Bear Crawls. What the hell are they?

Yanick · 03-26-2004, 09:28 AM

Ray, lose the straps and start doing more grip specific work like plate pinches and such, trust me they wind up being a crutch in the end. I found that my DL wasn't going up because of my weak grip, i would get 315 for 3 raw, but with straps i could rep it like no tomorrow. After throwing in a little grip work i pulled 405 for a double raw on monday (grip was still failing though, but i got it up).

oaktownboy · 03-26-2004, 05:44 PM

yeah ditch the straps...build up ur forearms

x~factor · 03-26-2004, 05:48 PM

My forearm is fine. My grip is fine. It's my wrist that is a problem. I feel like its gonna crumble if I put so much stress on them. Sometimes I even feel this during curved-barbell bicep curls.

oaktownboy · 03-26-2004, 09:42 PM

Quote:

Originally posted by x~factor
My forearm is fine. My grip is fine. It's my wrist that is a problem. I feel like its gonna crumble if I put so much stress on them. Sometimes I even feel this during curved-barbell bicep curls.

do u take a wide enough grip on the bar???how about the position of ur elbows?

**P-funk** · 03-26-2004, 10:34 PM

he is just a complainer.

**P-funk** · 03-26-2004, 10:39 PM

3/26
morning- cardio- empty stomach
bike sprints- 20min
1min- rest (moderate pedal-level 0)
30sec sprint- level 8

Evening workout- delts/traps

standing dumbell presses (shoulder in the scapular plane)
70x10
70x8
70x6
60x9

behind back cable lateral raise
plate#5x8
plate#4x10
plate#4x9
plate#4x8

reverse peck deck (horizontal grip)
150x10x4

behind back barbell shrugs
245x12x3

dumbell external rotation
10x10x3

x~factor · 03-27-2004, 07:56 AM

Quote:

Originally posted by P-funk
he is just a complainer.

Well thank you for resolving my problem.

I hope you drop a 25-pound weight on your foot next time around.

03-23-2004, 08:34 PM	#511
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.

03-23-2004, 11:02 PM	#512
oaktownboy Registered User Join Date: Jun 2003 Location: smog and fog Posts: 4,387	we need some current pics p...what bodyfat percentage do u think ur at now?
	Chuck Norris once lost his keys and couldn't remember where he put them. So he tortured himself for half an hour until he gave up their location.

03-24-2004, 04:53 AM	#514
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	do you take leptigen or anything buddy?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

03-24-2004, 05:55 AM	#515
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,614	Yeah where the pics at????
	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

03-24-2004, 06:51 AM	#518
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	I never use a weight belt. It is a cruch to the problem, just like wrist wraps in my opioin. Start slow and build your back strength up. Don;t be to quick to pile on plates. Do lots of core work also. be a man, be strong, don't use any of that pussy shit.
	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

03-24-2004, 06:40 AM	#517
x~factor Just Lurkin' Join Date: Jan 2004 Location: Valley Stream, NY Posts: 243	Hey Pat- Do you use a weight belt when you do squats? I got a weak back problem and thinking of doing some squats again. Will a belt help me or worsen my back problem?

03-24-2004, 06:12 PM	#519
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	As soon as i read Ray's question i knew what you were gonna say, lol. BTW, i did 225x15x4 today (squats-to hell and back), not really you go i go but fairly decent pace.
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

03-24-2004, 06:27 PM	#520
x~factor Just Lurkin' Join Date: Jan 2004 Location: Valley Stream, NY Posts: 243	Funny- I used wrist strap. I got a problem there too. Without a wrist strap I can't hold any weight more than 135 lbs holding a barbell without any discomfort. I can't wait for my wrist to get stronger. I need to get heavy weight moving for chest and shoulder. Since I will be starting (again) with squats, I'll see how far it'll get me before my back starts complaining (again).

03-24-2004, 07:37 PM	#523
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	Hey...I am the one that says it's all mental!! Who the fuck is running around town with my lines. Were do I come up with that stuff? After training the general public for so long you realize that you have to get creative sometimes in order to make them do what you want. Otherwise you will end up beating your head into a wall.
	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

03-25-2004, 02:59 PM	#525
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	Do you use wrist wraps when you do things like shrugs or deadlifts or pull ups or pull downs? Do you do any forearm or grip work?
	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

03-25-2004, 03:05 PM	#526
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	3/25 back/core Okay this was another you go I go workout with my training partner and we banged it out in about 25-30min. We were moving so fast that I though for sure one of us was going to puke. But we didn't rower- 3min warm up Wide grip pull ups bw x 3 reps x 10 sets (10 sec rest inbetween eack set) bilateral bent over dumbell rows 75x12 80x10 80x8 80x7 close grip seated cable row plate#16x8 plate#16x6 plate#12x9 plate#10x12 reverse grip chin ups bw x 3 reps x 10 sets (10sec rest inbetween sets) (shit that was hard. Ending with fast pull ups like that was killer.) dumbell pullover 100x12 100x8x2 Core work (I know I shouldn't be doing these first two exercises because I am pre-contest but I had to. I love core training and power training and conditioning shit like this) inch worms- 20 yrds bear crawls- 60 yrds decline sit ups (Full ROM) bw x 20 x 3
	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

03-25-2004, 04:28 PM	#527
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,088 Photos: 2	HAHAHA!!! Inch worms and bear crawls... I used to haev to do those in football. Definately the worst thing in the world, after conditioning and feeling light headed
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-25-2004, 04:30 PM	#528
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	Inch Worms are the hardest. We were almost to the point of puking!!! They are great core work though. Damn, I am really amped up for this competitin to be over so I can start getting crazy with this shit and train power style and start doing odd lifts and stuff like that.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-25-2004, 04:32 PM	#529
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,088 Photos: 2	I just got a killer PL workout from a friend the other day. I might try it here soon.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-25-2004, 04:33 PM	#530
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	Cool, you should post it.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-26-2004, 09:28 AM	#532
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	Ray, lose the straps and start doing more grip specific work like plate pinches and such, trust me they wind up being a crutch in the end. I found that my DL wasn't going up because of my weak grip, i would get 315 for 3 raw, but with straps i could rep it like no tomorrow. After throwing in a little grip work i pulled 405 for a double raw on monday (grip was still failing though, but i got it up).
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

03-26-2004, 05:44 PM	#533
oaktownboy Registered User Join Date: Jun 2003 Location: smog and fog Posts: 4,387	yeah ditch the straps...build up ur forearms
	Chuck Norris once lost his keys and couldn't remember where he put them. So he tortured himself for half an hour until he gave up their location.

03-26-2004, 05:48 PM	#534
x~factor Just Lurkin' Join Date: Jan 2004 Location: Valley Stream, NY Posts: 243	My forearm is fine. My grip is fine. It's my wrist that is a problem. I feel like its gonna crumble if I put so much stress on them. Sometimes I even feel this during curved-barbell bicep curls.

03-26-2004, 10:34 PM	#536
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	he is just a complainer.
	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

03-26-2004, 10:39 PM	#537
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	3/26 morning- cardio- empty stomach bike sprints- 20min 1min- rest (moderate pedal-level 0) 30sec sprint- level 8 Evening workout- delts/traps standing dumbell presses (shoulder in the scapular plane) 70x10 70x8 70x6 60x9 behind back cable lateral raise plate#5x8 plate#4x10 plate#4x9 plate#4x8 reverse peck deck (horizontal grip) 150x10x4 behind back barbell shrugs 245x12x3 dumbell external rotation 10x10x3
	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