Patrick is pulling it together

x~factor · 03-27-2004, 11:36 AM

I'll give the no-damn-wraps a try. We'll see how it goes.

At my old Gold's Gym they have this barbel that has a shape of \_/ in the middle. Perfect for doing front and back shrugs.

Yanick · 03-27-2004, 12:54 PM

you mean the trap bar? Yeah those things kick ass for shrugs, and deads too, its a much different stimulus than pulling with a barbell in front of you.

**P-funk** · 03-27-2004, 05:13 PM

Quote:

Originally posted by rock4832
Hey patrick, 2 questions- What do you suggest for "core strength" exercises and when you do behind back shoulder shrugs do you have to hunch over a bit or can you do those standing str8? If I stand str8 I keep hitting my butt

Yan pretty much answered it for you. Lean forward a bit for the shrugs. As for core work I always post it and I train core three times a week so there are a lot of examples here:

crunches
sit ups (full ROM)
reverse crunches
hypers
reverse hypers
bear crawls
inch worms
planks
planks on a stability ball
hanging knee raises
high chair leg raises
reverse crunches
static contraction crunches
russian twists
reverse russian twists
pull overs
etc....

Ray, you need to seriously start working on wrist and grip strength or you are going to have so problems down the road as far as injuries go. Especially as you age.

**P-funk** · 03-27-2004, 05:18 PM

3/27 hams/arms/core

bike- 5min. warm up

SLDL
295x6x4

seated leg curl
185x12
200x10
200x8

cable hip extensin (unilateral; no rest in between sets)
plate#5x15
plate#6x15x2

standing dumbell curls (unilateral)
50x10
50x8
50x7

dips
bw + 90 x 12
bw +115 x 10
bw + 115 x 8

superset
a) dumbell hammer curls 50x8, 50x6, 50x6
b) cable curls- plate# 10x12, plate#10x8, plate#10x8

superset
a) dumbell kickbacks (bilateral) 30x10, 35x10, 35x10
b) pressdowns- plate#12x15, stack x 8, stack x 8

hypers
bw + 45 x 15 x 3

superset
a) full ROM decline sit ups- bw x 20x 3
b) hanging leg raises (wings)- bw x 8x 3

atherjen · 03-28-2004, 06:57 AM

great workout Patrick! your a machine I swear!

thats a TON of added weight on dips!!!

Im very impressed!

**P-funk** · 03-28-2004, 07:10 AM

Quote:

Originally posted by atherjen

great workout Patrick! your a machine I swear!

thats a TON of added weight on dips!!!

Im very impressed!

thanks Jen. When I am power training I do bw + 135 for sets of 6.

I am no machine compared to you

Rocco32 · 03-28-2004, 07:15 AM

Quote:

Originally posted by P-funk
thanks Jen. When I am power training I do bw + 135 for sets of 6.

I am no machine compared to you

Damn Patrick! I don't think I could walk with that much weight around my waist!!

I'm guessing you don't have elbow problems huh.

Great job.

**P-funk** · 03-28-2004, 07:17 AM

Quote:

Originally posted by rock4832
Damn Patrick! I don't think I could walk with that much weight around my waist!!

I'm guessing you don't have elbow problems huh.

Great job.

I have tendonitis in my left elbow and left wrist and enflammed tendons in my left shoulder that I am trying to work around. That is why I was going a little lighter.

Rocco32 · 03-28-2004, 07:22 AM

Ummmm.... that was LIGHTER?!?! I'm sure this has been asked before P but how long have you been lifting for?

**P-funk** · 03-28-2004, 07:27 AM

I am 24 now and i started when I was about 14.

Yanick · 03-28-2004, 03:06 PM

if you guys ever see this guys lift, you will realize that he really is a machine. Very few people can hang with him, atleast in our neck of the woods.

BTW, Pat, now i'm thinking of doing it again (DAMNIT, its an emotional rollercoaster!)

**P-funk** · 03-28-2004, 04:57 PM

Quote:

Originally posted by Yanick
if you guys ever see this guys lift, you will realize that he really is a machine. Very few people can hang with him, atleast in our neck of the woods.

BTW, Pat, now i'm thinking of doing it again (DAMNIT, its an emotional rollercoaster!)

Yan thanks.....everyone thanks, really. But in all honesty I am not that strong. In my opinion I lift like a "box".

Yan........DO IT AND DIE!!! I WILL DESTROY YOU!

atherjen · 03-28-2004, 05:58 PM

you sound like me!! I dont think Im "strong" at all. blah I feel weak alot! to me anyways

trust me Patrick-your strong!

**P-funk** · 03-28-2004, 06:47 PM

Quote:

Originally posted by atherjen

you sound like me!! I dont think Im "strong" at all. blah I feel weak alot! to me anyways

trust me Patrick-your strong!

LOL, I wish......maybe I am stong on the outside but defenitly not on the inside..... MY cd purchase of the week, to follow up me becach boys purchase last week, was a live STYX greatest hits CD and I just got fineshed dowloading a bunch of Neil Diamond!!!!

*sings*

REACHIN' OUT
TOUCHIN' ME
TOUCHIN' YOU.........
SWEET CAROLINE
GOOD TIMES NEVER SEEMED SO GOOD........

oaktownboy · 03-28-2004, 07:01 PM

Quote:

Originally posted by P-funk
LOL, I wish......maybe I am stong on the outside but defenitly not on the inside..... MY cd purchase of the week, to follow up me becach boys purchase last week, was a live STYX greatest hits CD and I just got fineshed dowloading a bunch of Neil Diamond!!!!

*sings*

REACHIN' OUT
TOUCHIN' ME
TOUCHIN' YOU.........
SWEET CAROLINE
GOOD TIMES NEVER SEEMED SO GOOD........

should i ask how goes it?

**P-funk** · 03-28-2004, 07:09 PM

Eh, it goes.........I am doing okay, you know.....trying to stay happy and not get depressed. It comes and it goes. No I goes...to bed because I have a 5:30 client tomorrow. (ARGH!!)

x~factor · 03-28-2004, 07:57 PM

Quote:

Originally posted by Yanick BTW, Pat, now i'm thinking of doing it again (DAMNIT, its an emotional rollercoaster!)

It? Doing what again?

oaktownboy · 03-28-2004, 10:05 PM

Quote:

Originally posted by P-funk
Eh, it goes.........I am doing okay, you know.....trying to stay happy and not get depressed. It comes and it goes. No I goes...to bed because I have a 5:30 client tomorrow. (ARGH!!)

i feel u on the depressed part...i have 2 passions in life, bodybuilding and music..well 3 (food)..lol...u just gotta get into something P...besides bodybuilding that is

**P-funk** · 03-29-2004, 02:46 AM

I am into music too. I love music.

**P-funk** · 03-29-2004, 02:49 AM

Quote:

Originally posted by x~factor
It? Doing what again?

You don't even want to know

x~factor · 03-29-2004, 09:49 AM

Oh, I think I got it. :-/

**P-funk** · 03-29-2004, 02:53 PM

3/29 chest/core

Today was a killer workout. I was flying solo today and was moving fast as hell. It doesn't look like much and the weights aren't impressive at all but the rest interval was so low. I did this in about 35-40min. I was really hyper today.

dumbell bench press
100x12
100x9
100x6
(almost no rest between sets)

superset
a) decline dumbell bench press 80x15, 80x8, 80x7, 8x8
b) cable crossover 40x7, 25x15, 25x12, 25x12

machine chest press
185x10
185x8
185x7

peck deck flyes
195x12
210x7
drop set 210x5, 180x4, 135x5

superset
a) hanging leg raises (wings) bw x 15 x 4
b) russian twists(with plate in hands)
25x10 twists to each side x 4

revese hypers (off side of bench since my gym doesn't have a reverse hyper machine)
bw x 12 x 3

Monolith · 03-29-2004, 03:50 PM

Hey P, whats your diet like? I dont know how you can do that kind of volume with such a short RI... especially pre-comp. You must be fuckin drained by the end.

**P-funk** · 03-29-2004, 03:58 PM

Yeah i am draind. It is more of mental thing than anything. I just get really excited and push as hard as I can.

As far as diet goes, reall clean and around 3500-3800 cals right now, depending on when I wake up and if I have time for that senventh meal or not. I refeed two times a week on no training days (wed and sunday). I guess I could list my meals if you want to see them. LOL, I am jsut to lazy (well really I don't have enough time) to list them everyday.

Yanick · 03-29-2004, 04:07 PM

Quote:

Originally posted by Monolith
Hey P, whats your diet like? I dont know how you can do that kind of volume with such a short RI... especially pre-comp. You must be fuckin drained by the end.

I know how he does it...HE'S AN ANIMAL!!

**P-funk** · 03-29-2004, 04:12 PM

I just work as hard as I can. The best part about trainig, whether is be for strength or for bodybuilding, is that no one can beat you. You can only beat yourself. Only you know if you worked as hard as you could, if you were as focused and disiplined as you could be. Are you training hard or just going through the motions? This is what I do, this is what keeps me sane and makes me, me. I compete, with myself, everyday, to be better than the day before. When a workout sucks..my day sucks because I know that I lost that day....AND I FUCKING HATE TO LOSE!! I can't see doing it any other way than giving it 100% all the time.

PreMier · 03-29-2004, 05:14 PM

Quote:

Originally posted by P-funk
LOL, I wish......maybe I am stong on the outside but defenitly not on the inside..... MY cd purchase of the week, to follow up me becach boys purchase last week, was a live STYX greatest hits CD and I just got fineshed dowloading a bunch of Neil Diamond!!!!

*sings*

REACHIN' OUT
TOUCHIN' ME
TOUCHIN' YOU.........
SWEET CAROLINE
GOOD TIMES NEVER SEEMED SO GOOD........

I bought Prodigy.

03-27-2004, 12:54 PM	#542
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	you mean the trap bar? Yeah those things kick ass for shrugs, and deads too, its a much different stimulus than pulling with a barbell in front of you.
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

03-27-2004, 05:18 PM	#544
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	3/27 hams/arms/core bike- 5min. warm up SLDL 295x6x4 seated leg curl 185x12 200x10 200x8 cable hip extensin (unilateral; no rest in between sets) plate#5x15 plate#6x15x2 standing dumbell curls (unilateral) 50x10 50x8 50x7 dips bw + 90 x 12 bw +115 x 10 bw + 115 x 8 superset a) dumbell hammer curls 50x8, 50x6, 50x6 b) cable curls- plate# 10x12, plate#10x8, plate#10x8 superset a) dumbell kickbacks (bilateral) 30x10, 35x10, 35x10 b) pressdowns- plate#12x15, stack x 8, stack x 8 hypers bw + 45 x 15 x 3 superset a) full ROM decline sit ups- bw x 20x 3 b) hanging leg raises (wings)- bw x 8x 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

03-28-2004, 06:57 AM	#545
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	great workout Patrick! your a machine I swear! thats a TON of added weight on dips!!! Im very impressed!
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

03-28-2004, 07:22 AM	#549
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Ummmm.... that was LIGHTER?!?! I'm sure this has been asked before P but how long have you been lifting for?
	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...

03-28-2004, 07:27 AM	#550
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	I am 24 now and i started when I was about 14.
	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

03-27-2004, 11:36 AM	#541
x~factor Just Lurkin' Join Date: Jan 2004 Location: Valley Stream, NY Posts: 243	I'll give the no-damn-wraps a try. We'll see how it goes. At my old Gold's Gym they have this barbel that has a shape of \_/ in the middle. Perfect for doing front and back shrugs.

03-28-2004, 03:06 PM	#551
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	if you guys ever see this guys lift, you will realize that he really is a machine. Very few people can hang with him, atleast in our neck of the woods. BTW, Pat, now i'm thinking of doing it again (DAMNIT, its an emotional rollercoaster!)
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

03-28-2004, 05:58 PM	#553
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	you sound like me!! I dont think Im "strong" at all. blah I feel weak alot! to me anyways trust me Patrick-your strong!
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

03-28-2004, 07:09 PM	#556
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	Eh, it goes.........I am doing okay, you know.....trying to stay happy and not get depressed. It comes and it goes. No I goes...to bed because I have a 5:30 client tomorrow. (ARGH!!)
	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

03-29-2004, 02:46 AM	#559
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	I am into music too. I love music.
	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

03-29-2004, 09:49 AM	#561
x~factor Just Lurkin' Join Date: Jan 2004 Location: Valley Stream, NY Posts: 243	Oh, I think I got it. :-/

03-29-2004, 02:53 PM	#562
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	3/29 chest/core Today was a killer workout. I was flying solo today and was moving fast as hell. It doesn't look like much and the weights aren't impressive at all but the rest interval was so low. I did this in about 35-40min. I was really hyper today. dumbell bench press 100x12 100x9 100x6 (almost no rest between sets) superset a) decline dumbell bench press 80x15, 80x8, 80x7, 8x8 b) cable crossover 40x7, 25x15, 25x12, 25x12 machine chest press 185x10 185x8 185x7 peck deck flyes 195x12 210x7 drop set 210x5, 180x4, 135x5 superset a) hanging leg raises (wings) bw x 15 x 4 b) russian twists(with plate in hands) 25x10 twists to each side x 4 revese hypers (off side of bench since my gym doesn't have a reverse hyper machine) bw x 12 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

03-29-2004, 03:50 PM	#563
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Hey P, whats your diet like? I dont know how you can do that kind of volume with such a short RI... especially pre-comp. You must be fuckin drained by the end.
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

03-29-2004, 03:58 PM	#564
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	Yeah i am draind. It is more of mental thing than anything. I just get really excited and push as hard as I can. As far as diet goes, reall clean and around 3500-3800 cals right now, depending on when I wake up and if I have time for that senventh meal or not. I refeed two times a week on no training days (wed and sunday). I guess I could list my meals if you want to see them. LOL, I am jsut to lazy (well really I don't have enough time) to list them everyday.
	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

03-29-2004, 04:12 PM	#566
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	I just work as hard as I can. The best part about trainig, whether is be for strength or for bodybuilding, is that no one can beat you. You can only beat yourself. Only you know if you worked as hard as you could, if you were as focused and disiplined as you could be. Are you training hard or just going through the motions? This is what I do, this is what keeps me sane and makes me, me. I compete, with myself, everyday, to be better than the day before. When a workout sucks..my day sucks because I know that I lost that day....AND I FUCKING HATE TO LOSE!! I can't see doing it any other way than giving it 100% all the 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