Patrick is pulling it together

atherjen · 01-25-2004, 05:10 PM

gosh nice lifts hun!!

Keep it up!

**P-funk** · 01-25-2004, 05:11 PM

thanks JEN....I wish I felt the same way about my lifts....lol

atherjen · 01-25-2004, 05:12 PM

well, we are never satisfied with our own lifts. heck I complain all the time I feel so weak!!
trust me though, those are great weights!!

oaktownboy · 01-25-2004, 05:17 PM

weight's looking good bro..how's life p?

**P-funk** · 01-25-2004, 05:26 PM

Quote:

Originally posted by oaktownboy
weight's looking good bro..how's life p?

thanks brother.....Life is okay I guess, just been really busy at work, training people and training myself. Gonna be starting my pre-contest diet soon. Other than that just take it one day at a time and TRYIN' (as much as I can) to keep my head up and not get down. How is everything with you man?

**IainDaniel** · 01-25-2004, 08:47 PM

Very Freakin Nice

Thats a pretty hardcore workout.

oaktownboy · 01-25-2004, 11:02 PM

Quote:

Originally posted by P-funk
thanks brother.....Life is okay I guess, just been really busy at work, training people and training myself. Gonna be starting my pre-contest diet soon. Other than that just take it one day at a time and TRYIN' (as much as I can) to keep my head up and not get down. How is everything with you man?

i'm back at school..i am actually thinking of transferring to another school back home...dunno...the college i am currently attending is hard as fuck.. any chance that you will ever be out in california? we should train together one day

**P-funk** · 01-26-2004, 03:34 AM

Quote:

Originally posted by IainDaniel
Very Freakin Nice

Thats a pretty hardcore workout.

Thanks Iain

Quote:

i'm back at school..i am actually thinking of transferring to another school back home...dunno...the college i am currently attending is hard as fuck.. any chance that you will ever be out in california? we should train together one day

Actaully, funny you should ask, my brother and his girl freind live outside of San Fransisco (Walnut Creek?). I am trying to save up some money to maybe take a trip out there this summer. I'll let ya know. I don't really know how far that is from where you are though?

**P-funk** · 01-26-2004, 03:16 PM

1/26/03 shoulders (light)/arms (light)/abs and core

seated dumbell press RI=60sec
65x15
65x11
65x10

(probably should have rested longer. Really wanted 15 reps across the board...DAMN IT!!)

unilateral behind back cable lateral raises
Np rest in between sets
15x12x3

mid cable rear delt raises RI=45sec
25x15x3

cambered bar preacher curls (inside grip) RI=60sec
65x15x3

cable press down RI=60sec
stackx20x2
stackx13x1

superset RI=120sec
a)close grip bench press 135x15x3
b)standing dumbell curls (performed bilaterally) 30x15, 30x10,
20x12

wrist curls RI=60sc
65x20
65x16
65x12x2

reverse wrist curls RI=60sec
45x12x3

hanging leg raises
12 reps x 3 sets

hyper extensions
bw +45 x 12 x 3

full ROM sit ups
15reps x 2 sets

PreMier · 01-26-2004, 04:26 PM

Figured out a new split yet, or looking for suggestions still

**P-funk** · 01-26-2004, 04:31 PM

no, I don't have anyhint planned yet. I need to look at myself, look at my trouble spots and start training bodyparts again and stop my power training, which sucks becasue I like training like this more than I like training with a bodybuilder split. Oh well, Only 17 weeks until the show and then it sis back to explosive power training for the summer until I go precontest for my Nov. show.....lol, unless I go hardcore and do some powerlifting meets instead and really start training for strength.

PreMier · 01-26-2004, 04:58 PM

Well I just switched mine already. It goes like such:
Legs
Chest/Shoulder/Tri
Back/Rhomboid/Bi
And the split is 3 on, 1 off, 2 on, 1 off.

Powerlifting eh? I am not into that anymore, would rather look like a BB than a refrigerator lol

Also earlier about you thinking of dabbling in "Juice". After meeting with Ron it was an eye opening experiance. I dont think I even want to dabble in PH now... Ron said to me he is all natural because he is not in it for sheer size, he is in it for the longevity. (a true bb in my opinion) I mean what he looks like now, he will look like that for a VERY long time to come, because it is HIS muscle. Not muscle from steroids. If you ever get a chance to see Pumping Iron the special edition, they all meet back up 25yrs later. ALL of them but Lou and Franco looked like shit! They had nothing to show, nothing. Their bodies had become seriously detioriated compared to what they once were.

Monolith · 01-26-2004, 05:12 PM

Quote:

Originally posted by P-funk
no, I don't have anyhint planned yet. I need to look at myself, look at my trouble spots and start training bodyparts again and stop my power training, which sucks becasue I like training like this more than I like training with a bodybuilder split. Oh well, Only 17 weeks until the show and then it sis back to explosive power training for the summer until I go precontest for my Nov. show.....lol, unless I go hardcore and do some powerlifting meets instead and really start training for strength.

You should try some powerlifting/strength training. It'd be a great experience, and you might pick up some good ideas to apply to hypertrophy training. Besides, it'd be a fun change for a while.

**P-funk** · 01-26-2004, 06:41 PM

Mono, powerlifting/strength training is the basic idea of what I do now. But, I am going to have to change to accomodate my week points.

Premier, that is a split I used in the past (mind sept '03-dec 1/03...yeah, I know...I am anal). I liked it a lot, thanks.

oaktownboy · 01-26-2004, 06:46 PM

hey pat i have a question for the past year i have been going heavy in all my lifts..but i mainly do low reps..when should i incorporate high reps with light weight????maybe i need to change my workouts..any ideas???

**P-funk** · 01-26-2004, 06:51 PM

yeah, what is your split and what type of rep range are we talking about here?? Also, what are your goals? size or absolute strength? You may want to tryand do something like the split I am on now where it kind of hits both aspects and everything gets worked two times a week.

oaktownboy · 01-26-2004, 07:35 PM

i am all for getting as huge as i possibly can..i'll PM you my workouts, since they are kind of big. my current split is
1.Chest/calves
2.Back/shoulders
3.off
4.hams/quads
5.arms
6.off
7.repeat

PreMier · 01-28-2004, 07:10 PM

**P-funk** · 01-28-2004, 08:36 PM

god, what a busy day at work!!! I am fried!!

1/28 back (heavy)/chest(light)/ traps (heavy)

bent over rows RI=3min.
245x4x3

reverse grip pull ups RI=90sec
bw x 8 x4

wide grip pulldowns RI=90sec
plate#13x5x4

dumbell bench press on swiss ball RI=90sec
75x15
80x12
80x11
80x10

cable cross over RI=30sec
plate#4x25x5

dumbell upright row RI=60sec
50x8
60x5x3

cardio: stairmaster for 15min.

Today is a pretty sad day and the cardio was done in sadness. I hate doing cardio, however, I find it less tediuos when there is someone there with me to talk to. I frequntly would do my once a week instanllment of carido with one of my freinds, whose last day at work was today. I am very sad because she is one of the sweetest people I know and we shared some really great laughs but now she is moving back to Massachusettes (spelling?? lol) to get married. Today was our final cardio session together but besides being my cardio pal she was a great person with whom I shared some great times and I will miss her dearly.

PreMier · 01-28-2004, 08:46 PM

Quote:

Originally posted by P-funk

Today is a pretty sad day and the cardio was done in sadness. I hate doing cardio, however, I find it less tediuos when there is someone there with me to talk to. I frequntly would do my once a week instanllment of carido with one of my freinds, whose last day at work was today. I am very sad because she is one of the sweetest people I know and we shared some really great laughs but now she is moving back to Massachusettes (spelling?? lol) to get married. Today was our final cardio session together but besides being my cardio pal she was a great person with whom I shared some great times and I will miss her dearly.

You should make a movie... that way I can list it in that one thread...

**P-funk** · 01-28-2004, 08:48 PM

lol, maybe that would be a good idea. But then everyone will see me cry...lol. There may be a little tear sheddin' during her going away party on Friday. I am pretty upsey....I am really going to mis her.

PreMier · 01-28-2004, 08:56 PM

Yea that really sucks when you have a good friend move away. I have had it happen a few times man. It bugs at first, but then after a while things return to normal. Funny thing is the memories always pop back in your head at certian times and will bring a smile to your face.

**P-funk** · 01-29-2004, 03:30 PM

1/29/03 legs (light)

warm up: bike 5min.

squats (ass to the grass) RI=3min.
245x12x2
245x8
(last set my form started to go so I stopped at 8. That sucked, I have been training with such low reps on squats for so long that I have no endurance anymore. I really wanted to get 245 for 20reps......My goal is to hit 315 for sets of 10.)

seated leg curl RI=30sec
140x15x4 (ouch!! that burns!!)

sldl RI=30sec
225x10x3

superset RI=90sec
a) walking lunges BW x 40 x 4
b) leg extensions plate#10x10x4

seated calf raises RI=60sec
4 plates x 12 x5

45 degree calf raises RI=6-sec
260x10x3

**P-funk** · 01-29-2004, 04:23 PM

Okay, tomorrow is the last day of this training program and then I will be switching to more of a bodybuilder split and prioritze more of the things i neeed to prioritize (mainly hamstrings and arms) to get ready for my show (16 weeks form feb. 5). My diet is going to get really tight and this weekend will be my last weekend to eat whatever I really want (I'll leave it to the superbowl). I don't really know what kind of trainig split I am oging to use yet and I will try and get something together this weekend and post it.

PreMier · 01-29-2004, 05:17 PM

Great workout man. Do you ever do donkey calf raises? I find when I do the seated calf raises it hits the font of my calf pretty hard, is this normal? I look forward to your new split

RI=rest inbetween?

M.J.H. · 01-29-2004, 05:21 PM

Bodybuilding show 16-weeks from February 5th I see? Good luck with it. What kind of show is it? Natural? What age group, etc.?

**P-funk** · 01-29-2004, 05:22 PM

yes RI=rest inbetween.

I love Donkey calf raises but the shitty gym that I work at has no donkey calf raise machine. I was trying to do them with my training partners on my (when I have the machine I can do over 500lbs for reps...racking it and then placing 45s on it) but the problem is my training partners are huge guys (one is 5'9" 250 and the other is 6'1" 275) and I am short 5'5" so I don;t have a very long torso to fit these guy on my back so it is to hard to balnce them....lol. So instead I do 45 degree calf raises and if I can get the energy at the end of my workout to load up the leg press I'll do straight leg calf raises there also, which do hit the gastrocnemius as well.

that is strange that your anterior tibialis gets a burn from seated calf raises, where your soleus is being activated. I don't think it is a bad thing as I am sure you are just extending really deeply and stretching it out before plantar flexing your foot.

01-25-2004, 05:11 PM	#122
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	thanks JEN....I wish I felt the same way about my lifts....lol
	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

01-25-2004, 05:17 PM	#124
oaktownboy Registered User Join Date: Jun 2003 Location: smog and fog Posts: 4,387	weight's looking good bro..how's life p?
	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.

01-25-2004, 08:47 PM	#126
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,631	Very Freakin Nice Thats a pretty hardcore workout.
	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

01-26-2004, 03:16 PM	#129
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	1/26/03 shoulders (light)/arms (light)/abs and core seated dumbell press RI=60sec 65x15 65x11 65x10 (probably should have rested longer. Really wanted 15 reps across the board...DAMN IT!!) unilateral behind back cable lateral raises Np rest in between sets 15x12x3 mid cable rear delt raises RI=45sec 25x15x3 cambered bar preacher curls (inside grip) RI=60sec 65x15x3 cable press down RI=60sec stackx20x2 stackx13x1 superset RI=120sec a)close grip bench press 135x15x3 b)standing dumbell curls (performed bilaterally) 30x15, 30x10, 20x12 wrist curls RI=60sc 65x20 65x16 65x12x2 reverse wrist curls RI=60sec 45x12x3 hanging leg raises 12 reps x 3 sets hyper extensions bw +45 x 12 x 3 full ROM sit ups 15reps x 2 sets
	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

01-26-2004, 04:26 PM	#130
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,089 Photos: 2	Figured out a new split yet, or looking for suggestions still
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-25-2004, 05:10 PM	#121
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	gosh nice lifts hun!! Keep it up!

01-25-2004, 05:12 PM	#123
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	well, we are never satisfied with our own lifts. heck I complain all the time I feel so weak!! trust me though, those are great weights!!

01-26-2004, 04:31 PM	#131
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	no, I don't have anyhint planned yet. I need to look at myself, look at my trouble spots and start training bodyparts again and stop my power training, which sucks becasue I like training like this more than I like training with a bodybuilder split. Oh well, Only 17 weeks until the show and then it sis back to explosive power training for the summer until I go precontest for my Nov. show.....lol, unless I go hardcore and do some powerlifting meets instead and really start training for strength.
	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

01-26-2004, 04:58 PM	#132
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,089 Photos: 2	Well I just switched mine already. It goes like such: Legs Chest/Shoulder/Tri Back/Rhomboid/Bi And the split is 3 on, 1 off, 2 on, 1 off. Powerlifting eh? I am not into that anymore, would rather look like a BB than a refrigerator lol Also earlier about you thinking of dabbling in "Juice". After meeting with Ron it was an eye opening experiance. I dont think I even want to dabble in PH now... Ron said to me he is all natural because he is not in it for sheer size, he is in it for the longevity. (a true bb in my opinion) I mean what he looks like now, he will look like that for a VERY long time to come, because it is HIS muscle. Not muscle from steroids. If you ever get a chance to see Pumping Iron the special edition, they all meet back up 25yrs later. ALL of them but Lou and Franco looked like shit! They had nothing to show, nothing. Their bodies had become seriously detioriated compared to what they once were.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-26-2004, 06:41 PM	#134
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	Mono, powerlifting/strength training is the basic idea of what I do now. But, I am going to have to change to accomodate my week points. Premier, that is a split I used in the past (mind sept '03-dec 1/03...yeah, I know...I am anal). I liked it a lot, thanks.
	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

01-26-2004, 06:46 PM	#135
oaktownboy Registered User Join Date: Jun 2003 Location: smog and fog Posts: 4,387	hey pat i have a question for the past year i have been going heavy in all my lifts..but i mainly do low reps..when should i incorporate high reps with light weight????maybe i need to change my workouts..any ideas???
	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.

01-26-2004, 06:51 PM	#136
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	yeah, what is your split and what type of rep range are we talking about here?? Also, what are your goals? size or absolute strength? You may want to tryand do something like the split I am on now where it kind of hits both aspects and everything gets worked two times a week.
	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

01-26-2004, 07:35 PM	#137
oaktownboy Registered User Join Date: Jun 2003 Location: smog and fog Posts: 4,387	i am all for getting as huge as i possibly can..i'll PM you my workouts, since they are kind of big. my current split is 1.Chest/calves 2.Back/shoulders 3.off 4.hams/quads 5.arms 6.off 7.repeat
	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.

01-28-2004, 07:10 PM	#138
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,089 Photos: 2
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-28-2004, 08:36 PM	#139
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	god, what a busy day at work!!! I am fried!! 1/28 back (heavy)/chest(light)/ traps (heavy) bent over rows RI=3min. 245x4x3 reverse grip pull ups RI=90sec bw x 8 x4 wide grip pulldowns RI=90sec plate#13x5x4 dumbell bench press on swiss ball RI=90sec 75x15 80x12 80x11 80x10 cable cross over RI=30sec plate#4x25x5 dumbell upright row RI=60sec 50x8 60x5x3 cardio: stairmaster for 15min. Today is a pretty sad day and the cardio was done in sadness. I hate doing cardio, however, I find it less tediuos when there is someone there with me to talk to. I frequntly would do my once a week instanllment of carido with one of my freinds, whose last day at work was today. I am very sad because she is one of the sweetest people I know and we shared some really great laughs but now she is moving back to Massachusettes (spelling?? lol) to get married. Today was our final cardio session together but besides being my cardio pal she was a great person with whom I shared some great times and I will miss her dearly.
	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

01-28-2004, 08:48 PM	#141
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	lol, maybe that would be a good idea. But then everyone will see me cry...lol. There may be a little tear sheddin' during her going away party on Friday. I am pretty upsey....I am really going to mis her.
	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

01-28-2004, 08:56 PM	#142
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,089 Photos: 2	Yea that really sucks when you have a good friend move away. I have had it happen a few times man. It bugs at first, but then after a while things return to normal. Funny thing is the memories always pop back in your head at certian times and will bring a smile to your face.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-29-2004, 03:30 PM	#143
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	1/29/03 legs (light) warm up: bike 5min. squats (ass to the grass) RI=3min. 245x12x2 245x8 (last set my form started to go so I stopped at 8. That sucked, I have been training with such low reps on squats for so long that I have no endurance anymore. I really wanted to get 245 for 20reps......My goal is to hit 315 for sets of 10.) seated leg curl RI=30sec 140x15x4 (ouch!! that burns!!) sldl RI=30sec 225x10x3 superset RI=90sec a) walking lunges BW x 40 x 4 b) leg extensions plate#10x10x4 seated calf raises RI=60sec 4 plates x 12 x5 45 degree calf raises RI=6-sec 260x10x3
	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

01-29-2004, 04:23 PM	#144
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	Okay, tomorrow is the last day of this training program and then I will be switching to more of a bodybuilder split and prioritze more of the things i neeed to prioritize (mainly hamstrings and arms) to get ready for my show (16 weeks form feb. 5). My diet is going to get really tight and this weekend will be my last weekend to eat whatever I really want (I'll leave it to the superbowl). I don't really know what kind of trainig split I am oging to use yet and I will try and get something together this weekend and 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

01-29-2004, 05:17 PM	#145
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,089 Photos: 2	Great workout man. Do you ever do donkey calf raises? I find when I do the seated calf raises it hits the font of my calf pretty hard, is this normal? I look forward to your new split RI=rest inbetween?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-29-2004, 05:21 PM	#146
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,587 Photos: 12	Bodybuilding show 16-weeks from February 5th I see? Good luck with it. What kind of show is it? Natural? What age group, etc.?
	Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

01-29-2004, 05:22 PM	#147
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	yes RI=rest inbetween. I love Donkey calf raises but the shitty gym that I work at has no donkey calf raise machine. I was trying to do them with my training partners on my (when I have the machine I can do over 500lbs for reps...racking it and then placing 45s on it) but the problem is my training partners are huge guys (one is 5'9" 250 and the other is 6'1" 275) and I am short 5'5" so I don;t have a very long torso to fit these guy on my back so it is to hard to balnce them....lol. So instead I do 45 degree calf raises and if I can get the energy at the end of my workout to load up the leg press I'll do straight leg calf raises there also, which do hit the gastrocnemius as well. that is strange that your anterior tibialis gets a burn from seated calf raises, where your soleus is being activated. I don't think it is a bad thing as I am sure you are just extending really deeply and stretching it out before plantar flexing your foot.
	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