Patrick is pulling it together

**P-funk** · 01-30-2004, 10:59 PM

1/30 shoulders/arms

seated dumbell upright rows (for the middle delts)
35x10
40x10x3

seated dumbell press
70x10
75x10
80x9

(to light, should have just started with the 95s)

reverse peck deck (vertical grip)
165x10
150x10
150x10
dropset 135x12, 90x10

behind back cable lateral raises
plate#4x13
plate#4x12
plate#4x10

barbell curls
95x10x3

dumbell skull crushers
50x12x2
50x10

cable preacher curls
plate#10x10x3

cable presdowns (on lat pulldown machine)
plate#6x15
plate#7x10x2

sittin' here eating my cottage cheese (1am eastern time), feelin' pretty upset/depressed. I just got back from a bar that my friend was having her going away party at (I drank two drink....one vodka tonic and one maker's mark on the rocks.....first time drinking in a long time and only did it to appease her at her party). I am really sad that she is leaving the city because she was one of the sweetest persons I have met and was able to make even a cynical fuck like myself happy. Saying goodbye to her tonight was extremly difficult and I feel like I just lost a piece of me.

atherjen · 01-31-2004, 04:56 AM

Quote:

Originally posted by P-funk
1/30 shoulders/arms

seated dumbell upright rows (for the middle delts)
35x10
40x10x3

seated dumbell press
70x10
75x10
80x9

(to light, should have just started with the 95s)

reverse peck deck (vertical grip)
165x10
150x10
150x10
dropset 135x12, 90x10

behind back cable lateral raises
plate#4x13
plate#4x12
plate#4x10

barbell curls
95x10x3

dumbell skull crushers
50x12x2
50x10

cable preacher curls
plate#10x10x3

cable presdowns (on lat pulldown machine)
plate#6x15
plate#7x10x2

sittin' here eating my cottage cheese (1am eastern time), feelin' pretty upset/depressed. I just got back from a bar that my friend was having her going away party at (I drank two drink....one vodka tonic and one maker's mark on the rocks.....first time drinking in a long time and only did it to appease her at her party). I am really sad that she is leaving the city because she was one of the sweetest persons I have met and was able to make even a cynical fuck like myself happy. Saying goodbye to her tonight was extremly difficult and I feel like I just lost a piece of me.

Aww Patrick, hang in there. I know how extremly difficult it is having someone you care so much about leave. It was indredibly hard for this past Christmas having my sister go back to Texas. I think I was a wreck for a week.
you havent lost her hun, shes just moving a bit farther away. Im sure that you can still keep in contact and somehow arrange visits. I know its not the same.. I deal with it daily too.
Try and cheer up (better said then done ehh..) Hope things look brighter for you today.
and on a good note.. Nice lifts on that workout!!

**P-funk** · 01-31-2004, 07:18 AM

thanks Jen.

Lifts were okay, shoulder is still hurting.

**P-funk** · 01-31-2004, 08:49 PM

I have put together my next workout split that is going to bring me up to my contest (16 weeks away). I will be prioritizing hamstrings and arms and I will not be focusing on power training much for the next 16 weeks as this aproach will be more "bodybuilder" oriented. I am going to train a little instinctual instead of having everything pretty laid out like usual, so the rep ranges, rest intervals and sets will all very in each workout and I will not be focusing on "light" and heavy workouts except maybe a little more so on the things that are being prioritized. I am not going to do much heavy lifting for the next 16 weeks either, instead really focus on a higher rep range, about 6reps and up per set (especially as my diet gets really ful swing and my bf% gets lower).

mon-legs/arms
tues-chest/abs
wed-rest
thurs-arms/hamstrings
fri-delts/traps
sat-back/abs
sun-rest

atherjen · 01-31-2004, 08:53 PM

hey Patrick.. why are you training arms 2x week? if those are your top priority along with legs then Id just hit them hard once/week. Id think otherwise youd risk overtraining them since they are involved(but indirectly) in other exercises.

**P-funk** · 01-31-2004, 09:25 PM

Legs aren't my problem..My quads are big, but my hams suck. I like training everything twice a week as long as intensity and volume very enough between each workout you can make everyting grow well, just look at my last training split or one of the ones from my old journal, everything gets hit twice in some sort of fashion. I made everything once this time because I want to balance my look out. I will chnage the intesity of arms, one workout killing it and the next being more of a pump workout to get blood in there and try and increase sacoplasimc hypertrophy instead of just strength.

usually when I train geverything twice a week I can add size pretty fast so in order to let my arms and hams catch up I am trying to only give them that treatment.

**P-funk** · 02-02-2004, 04:26 PM

first day of the new split. My training partner and I went a little lighter today on the weights and focused on getting some more reps.

2/2/04 legs/arms
bike 5min warm u

hack squat (the hack machine in our gym sucks and the angle is all messed up so going below parallel on these wrecks your knees. So we only do hack to parallel.)
8 plates x 15
10 plates x 12
12 plates x 6+1

dumbell hamsitring curls
60x15
this exercises is becoming a problem because I need heavy weight and I can't squeze an 85db between my feet. So we did them on a decline bench instead (this really killed, a burn I have never felt before)

decline dumbell curls
35x12x4 sets

barbell lunges (in place)
135x10 reps each leg
145 x 10 reps each leg x 2 sets

close grip bench press
225x8x2
225x6

standing dumbell curls (alternating)
50x8 reps each arm x2
50x6

cable skull crushers
stack x 12
stack x 11

rope cable curls
plate#12x15
plate#13x8

45 degree calf raises
300x12x2
340x9
stack x 8 x 2

**Prince** · 02-02-2004, 04:30 PM

Quote:

Originally posted by P-funk
My quads are big, but my hams suck.

same here...I have never had much for hams, although they're very strong.

**P-funk** · 02-02-2004, 04:35 PM

yeah, that is my problem. they are stong but they just aren't impressie looking.

PreMier · 02-02-2004, 05:20 PM

Have you changed your diet yet? Workout split looks good.

**P-funk** · 02-02-2004, 05:28 PM

my diet doesn't have to chnage much as I eat the same food basically year round. except when bulking I will have a little more sugar and my cals are sky high.

Here is what I ate to day:

m1
6 whites
4 whole eggs
1c oatmeal
multi-vitamin
vitamin C
B-complex
glucosiamine/chondroitin

m2
8oz chicken
1c brown rice
1tbps flax
celery sticks

m3
8oz ground turkey
1/2c brown rice

m4 (post workout)
2.5scoops Optimum Protein
2 peanut butter flavored rice cakes

m5
8oz chicken
1c brown rice
steamed broccoli
(forgot my flax here......will make up for it in the next meal)

m6
1 can albacore tuna
1tbsp flax
1tbsp cider vinager
1/2c brown rice

m7
2c cottage cheese
1 apple

water=5 liters

How is that??

PreMier · 02-02-2004, 05:29 PM

Thanks. Whats the cider vinegar for?

**P-funk** · 02-02-2004, 05:34 PM

I use the cider vinegar becasue it tastes good with the flax. usually I pur the two over some romain lettuce and spinach (like salad dressing). Also, there are studies which suggest things like cider vinegar can aid in fat loss by lowering the glycemic index of a meal and increasing the rate of flycogen repletion. The studies were all done on mice so it is hard to say whether it works for humans or no, horever they do capitolize on it by having things like thcider vinegar diet marketed towards over weigth people. I mainly use it for taste though.

**P-funk** · 02-03-2004, 02:32 PM

2/3 chest/abs

my tri's are so fried, especially after the close grip bench presses yesterday. I have never started the week with arms so I was wondering how I would do on benching today....I am pretty displeased as I felt really weak, I guess this is what has to happen if I want to prioritize arms. I really didn't feel strong and got kind of depressed over my benching today. (okay I am done)

bench press
275x5x2
275x4

decline flyes
50x15
60x12
70x10

incline dumbell bench press
100x4 (tri's were to tired to hit this weight......DAMN IT!!)
80x8
80x7+1
80x7+1 (pathetic)

mid cable crossover
75x12x3

samson bends
5lb dumbells x 10 reps to each side x 2

hanging leg raises (legs extended straight in front, no knee bend)
10 reps x 4 sets

weighted machine crunches
60x10x3

then my friend Yan (some of you may know him form IM as Yanick) was working legs and doing deadlifts with 315. So of course while watching and giving form advice it led me to do a couple of sets of deadlift at 315.....damn, can't weight to ddeadlift on mon.

Since my freind has left last friday my mind has been a mess, usually other places than it should be. I find myself getting sick to my stomach, with longing, and just thinking about her a lot. She is coming back into the city for a day next thursday and I can't waite to see her.....I really miss her a lot.

PreMier · 02-03-2004, 04:34 PM

GJ man.. dont let the weight thing get you down. As long as your getting a good w/o then you shouldnt be worrying about how much you can push.
Also have you told your friend how you feel?

**P-funk** · 02-03-2004, 04:41 PM

Quote:

Originally posted by PreMier
GJ man.. dont let the weight thing get you down. As long as your getting a good w/o then you shouldnt be worrying about how much you can push.
Also have you told your friend how you feel?

yes, she knows how I feel and I know how she feels but the problem is way more complicated than that and although I do often discuss my personal life in my journal i would rather not
talk about this.

**P-funk** · 02-03-2004, 05:01 PM

2/3

here is what I ate today

m1
1 can albacore tuna
2tbsp mayo
1c brown rice
steamed broccoli
multi-vitamin
vitamin C
B-complex
glucosiamine/chondroitin

m2
6 egg whites
4 whole
1c oatmeal

m3
8oz chicken
1c brown rice
romaince lettuce/spinach salad
1tbsp flax
1tbsp cider vinegar

m4 (post w/o)
2.5 scoops optimum whey protein
2 peanut butter rice cakes

m5
8oz chicken
4oz sweetpotato
1tbsp flax

m6
2.5 scops optimum whey
1 tbps flax
1 apple

m7
2c cottage cheese
1 apple

water=6 liters

totals:
3745.5 cals
370.5 protein (40%)
239 carbs (30%)
114 fat (30%)

GRRR!!!!!! I am hungry...I hate dieting!!

PreMier · 02-03-2004, 05:06 PM

3700 cals dieting... LOL Poor you!

How often are you going to lower your cals? Or are you going to keep this many untill the contest?

**P-funk** · 02-03-2004, 05:08 PM

No, I'll lower them probably every 2-3 weeks as needed....I don't know how long I will keep these cals because I seem to be leaning out already and I am at aobut 11-12% bf right now (16 weeks out). I lose weight really fast so I have to make sure I keep my cals up. Hopefully I wont have to go to low under 3000 cals, especially once cardio starts to get added.

PreMier · 02-03-2004, 05:09 PM

When you do lower them, will you just lower carbs, or everything?

**P-funk** · 02-03-2004, 05:12 PM

I'll lower some carbs first and maybe even try to keep the vals in the same balpark by adding more protein and fats. I have had good sucess dieting like that. Carbs will be the first to get lowered, although they are already pretty darn low so I will probably drop to about 3500 cals in a couple of weeks. My buddy who is "coaching" me for the show, and doing the show also, says that I am losing weight to quick so I have to watch out. My waist has already really dropped.

atherjen · 02-03-2004, 05:41 PM

things are looking good Patrick!! take it slow as your coach said! lucky you to be able to eat so much and still drop...
Keep it up!!

**P-funk** · 02-03-2004, 05:42 PM

thanks JEN.....always so complimentary

**P-funk** · 02-05-2004, 07:14 PM

2/5 hamstrings and arms

SLDL
275x8x3

seated leg curls
170x12
185x12
200x8x2

hamstring drops
bw x 6 x 3

olympic bar skull crushers
125x8x2
125x6+2

cable preacher curls
plate#7x20
plate#8x20
plate#8x15

unilateral cable pressdown
plate#5x15
plate#6x10
plate#6x8

high cable curls (aka mickey mouse curls)
plate#4x20
plate#5x12x2

PreMier · 02-05-2004, 07:15 PM

What are hamstring drops? Also your plate #'s are they 10Lbs a piece?

**P-funk** · 02-05-2004, 07:45 PM

Hamstirg drops (I like to call them the poor man's glute/ham raise)- Kneel down on the ground with a half foam roll det right were the top of your foot and your leg meet. Have a training partner hold the back of your ankles down. Then lower your body, back flat as a board, as far as you can making an eccentric contraction with your glutes and hams. Once you can't lower any more let yourself drop to the ground, arms out in fron to cathc yourself. When you hit the grouns gently push with your arms, as they break your fall, and raise back up by contracting your hamstrings.

The plate numbers are the number of plates that the pin is placed in on the weight stack. Unfortunatly the shitty gym I work and train at has lost the conversion charts so we have know way of knowing how much weight each plate equals. However, form years of expercience and training at other gyms and knowing what kind of weights I use at other gyms I know that the plates are more than 10lbs a piece.

01-30-2004, 10:59 PM	#151
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	1/30 shoulders/arms seated dumbell upright rows (for the middle delts) 35x10 40x10x3 seated dumbell press 70x10 75x10 80x9 (to light, should have just started with the 95s) reverse peck deck (vertical grip) 165x10 150x10 150x10 dropset 135x12, 90x10 behind back cable lateral raises plate#4x13 plate#4x12 plate#4x10 barbell curls 95x10x3 dumbell skull crushers 50x12x2 50x10 cable preacher curls plate#10x10x3 cable presdowns (on lat pulldown machine) plate#6x15 plate#7x10x2 sittin' here eating my cottage cheese (1am eastern time), feelin' pretty upset/depressed. I just got back from a bar that my friend was having her going away party at (I drank two drink....one vodka tonic and one maker's mark on the rocks.....first time drinking in a long time and only did it to appease her at her party). I am really sad that she is leaving the city because she was one of the sweetest persons I have met and was able to make even a cynical fuck like myself happy. Saying goodbye to her tonight was extremly difficult and I feel like I just lost a piece of me.
	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

01-31-2004, 07:18 AM	#153
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	thanks Jen. Lifts were okay, shoulder is still hurting.
	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

01-31-2004, 08:49 PM	#154
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	I have put together my next workout split that is going to bring me up to my contest (16 weeks away). I will be prioritizing hamstrings and arms and I will not be focusing on power training much for the next 16 weeks as this aproach will be more "bodybuilder" oriented. I am going to train a little instinctual instead of having everything pretty laid out like usual, so the rep ranges, rest intervals and sets will all very in each workout and I will not be focusing on "light" and heavy workouts except maybe a little more so on the things that are being prioritized. I am not going to do much heavy lifting for the next 16 weeks either, instead really focus on a higher rep range, about 6reps and up per set (especially as my diet gets really ful swing and my bf% gets lower). mon-legs/arms tues-chest/abs wed-rest thurs-arms/hamstrings fri-delts/traps sat-back/abs sun-rest
	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

01-31-2004, 08:53 PM	#155
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	hey Patrick.. why are you training arms 2x week? if those are your top priority along with legs then Id just hit them hard once/week. Id think otherwise youd risk overtraining them since they are involved(but indirectly) in other exercises.
	" 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

01-31-2004, 09:25 PM	#156
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	Legs aren't my problem..My quads are big, but my hams suck. I like training everything twice a week as long as intensity and volume very enough between each workout you can make everyting grow well, just look at my last training split or one of the ones from my old journal, everything gets hit twice in some sort of fashion. I made everything once this time because I want to balance my look out. I will chnage the intesity of arms, one workout killing it and the next being more of a pump workout to get blood in there and try and increase sacoplasimc hypertrophy instead of just strength. usually when I train geverything twice a week I can add size pretty fast so in order to let my arms and hams catch up I am trying to only give them that treatment.
	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

02-02-2004, 04:26 PM	#157
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	first day of the new split. My training partner and I went a little lighter today on the weights and focused on getting some more reps. 2/2/04 legs/arms bike 5min warm u hack squat (the hack machine in our gym sucks and the angle is all messed up so going below parallel on these wrecks your knees. So we only do hack to parallel.) 8 plates x 15 10 plates x 12 12 plates x 6+1 dumbell hamsitring curls 60x15 this exercises is becoming a problem because I need heavy weight and I can't squeze an 85db between my feet. So we did them on a decline bench instead (this really killed, a burn I have never felt before) decline dumbell curls 35x12x4 sets barbell lunges (in place) 135x10 reps each leg 145 x 10 reps each leg x 2 sets close grip bench press 225x8x2 225x6 standing dumbell curls (alternating) 50x8 reps each arm x2 50x6 cable skull crushers stack x 12 stack x 11 rope cable curls plate#12x15 plate#13x8 45 degree calf raises 300x12x2 340x9 stack x 8 x 2
	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

02-02-2004, 04:35 PM	#159
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	yeah, that is my problem. they are stong but they just aren't impressie looking.
	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

02-02-2004, 05:20 PM	#160
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,088 Photos: 2	Have you changed your diet yet? Workout split looks good.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-02-2004, 05:28 PM	#161
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	my diet doesn't have to chnage much as I eat the same food basically year round. except when bulking I will have a little more sugar and my cals are sky high. Here is what I ate to day: m1 6 whites 4 whole eggs 1c oatmeal multi-vitamin vitamin C B-complex glucosiamine/chondroitin m2 8oz chicken 1c brown rice 1tbps flax celery sticks m3 8oz ground turkey 1/2c brown rice m4 (post workout) 2.5scoops Optimum Protein 2 peanut butter flavored rice cakes m5 8oz chicken 1c brown rice steamed broccoli (forgot my flax here......will make up for it in the next meal) m6 1 can albacore tuna 1tbsp flax 1tbsp cider vinager 1/2c brown rice m7 2c cottage cheese 1 apple water=5 liters How is 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

02-02-2004, 05:29 PM	#162
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,088 Photos: 2	Thanks. Whats the cider vinegar for?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-02-2004, 05:34 PM	#163
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	I use the cider vinegar becasue it tastes good with the flax. usually I pur the two over some romain lettuce and spinach (like salad dressing). Also, there are studies which suggest things like cider vinegar can aid in fat loss by lowering the glycemic index of a meal and increasing the rate of flycogen repletion. The studies were all done on mice so it is hard to say whether it works for humans or no, horever they do capitolize on it by having things like thcider vinegar diet marketed towards over weigth people. I mainly use it for taste though.
	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

02-03-2004, 02:32 PM	#164
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	2/3 chest/abs my tri's are so fried, especially after the close grip bench presses yesterday. I have never started the week with arms so I was wondering how I would do on benching today....I am pretty displeased as I felt really weak, I guess this is what has to happen if I want to prioritize arms. I really didn't feel strong and got kind of depressed over my benching today. (okay I am done) bench press 275x5x2 275x4 decline flyes 50x15 60x12 70x10 incline dumbell bench press 100x4 (tri's were to tired to hit this weight......DAMN IT!!) 80x8 80x7+1 80x7+1 (pathetic) mid cable crossover 75x12x3 samson bends 5lb dumbells x 10 reps to each side x 2 hanging leg raises (legs extended straight in front, no knee bend) 10 reps x 4 sets weighted machine crunches 60x10x3 then my friend Yan (some of you may know him form IM as Yanick) was working legs and doing deadlifts with 315. So of course while watching and giving form advice it led me to do a couple of sets of deadlift at 315.....damn, can't weight to ddeadlift on mon. Since my freind has left last friday my mind has been a mess, usually other places than it should be. I find myself getting sick to my stomach, with longing, and just thinking about her a lot. She is coming back into the city for a day next thursday and I can't waite to see her.....I really miss her a lot.
	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

02-03-2004, 04:34 PM	#165
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,088 Photos: 2	GJ man.. dont let the weight thing get you down. As long as your getting a good w/o then you shouldnt be worrying about how much you can push. Also have you told your friend how you feel?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-03-2004, 05:01 PM	#167
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	2/3 here is what I ate today m1 1 can albacore tuna 2tbsp mayo 1c brown rice steamed broccoli multi-vitamin vitamin C B-complex glucosiamine/chondroitin m2 6 egg whites 4 whole 1c oatmeal m3 8oz chicken 1c brown rice romaince lettuce/spinach salad 1tbsp flax 1tbsp cider vinegar m4 (post w/o) 2.5 scoops optimum whey protein 2 peanut butter rice cakes m5 8oz chicken 4oz sweetpotato 1tbsp flax m6 2.5 scops optimum whey 1 tbps flax 1 apple m7 2c cottage cheese 1 apple water=6 liters totals: 3745.5 cals 370.5 protein (40%) 239 carbs (30%) 114 fat (30%) GRRR!!!!!! I am hungry...I hate dieting!!
	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

02-03-2004, 05:06 PM	#168
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,088 Photos: 2	3700 cals dieting... LOL Poor you! How often are you going to lower your cals? Or are you going to keep this many untill the contest?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-03-2004, 05:08 PM	#169
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	No, I'll lower them probably every 2-3 weeks as needed....I don't know how long I will keep these cals because I seem to be leaning out already and I am at aobut 11-12% bf right now (16 weeks out). I lose weight really fast so I have to make sure I keep my cals up. Hopefully I wont have to go to low under 3000 cals, especially once cardio starts to get added.
	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

02-03-2004, 05:09 PM	#170
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,088 Photos: 2	When you do lower them, will you just lower carbs, or everything?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-03-2004, 05:12 PM	#171
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	I'll lower some carbs first and maybe even try to keep the vals in the same balpark by adding more protein and fats. I have had good sucess dieting like that. Carbs will be the first to get lowered, although they are already pretty darn low so I will probably drop to about 3500 cals in a couple of weeks. My buddy who is "coaching" me for the show, and doing the show also, says that I am losing weight to quick so I have to watch out. My waist has already really dropped.
	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

02-03-2004, 05:41 PM	#172
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	things are looking good Patrick!! take it slow as your coach said! lucky you to be able to eat so much and still drop... Keep it up!!
	" 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

02-03-2004, 05:42 PM	#173
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	thanks JEN.....always so complimentary
	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

02-05-2004, 07:14 PM	#174
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,433	2/5 hamstrings and arms SLDL 275x8x3 seated leg curls 170x12 185x12 200x8x2 hamstring drops bw x 6 x 3 olympic bar skull crushers 125x8x2 125x6+2 cable preacher curls plate#7x20 plate#8x20 plate#8x15 unilateral cable pressdown plate#5x15 plate#6x10 plate#6x8 high cable curls (aka mickey mouse curls) plate#4x20 plate#5x12x2
	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

02-05-2004, 07:15 PM	#175
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,088 Photos: 2	What are hamstring drops? Also your plate #'s are they 10Lbs a piece?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.