Patrick is pulling it together

**P-funk** · 02-06-2004, 07:04 PM

2/6/03 delts/traps/abs

neutral grip cybex plate loaded shoulder press (sagital plane). Weight listed is the amount of weight with each arm.
50x10
60x6x3

Bent over rear delt dumbell raises
40x10x4

cable lateral raises (to the front)
40x10
40x8x3

olympic bar upright rows
115x10
125x8
135x6x2

machine shoulder press (facing the pad)
plate#7x15x2

behind back shoulder shrugs (olympic bar)
225x10
245x10
265x7x2

barbell shrugs (bar infront)
315x12x3

decline situps, at the top of each rep 10 russian twists are performed)
25lb plate x 5 x 3

crunches on the half swiss ball, at the top of each rep a 4sec static contraction and a 15sec statci contraction on the last rep of the set
10reps x 2 sets

My training partner tore his bicep tendon during this workout so that really sucked.

atherjen · 02-06-2004, 07:05 PM

yikes. how did he pull his biceps!

training looks great!!

oaktownboy · 02-06-2004, 07:16 PM

tore his bicep doing shoulders??

**P-funk** · 02-06-2004, 07:24 PM

the bicep tendo crosses the shoulder joint. It also contributes to sagital plane flexion of the shoulder (think presses, like we started out with)! he either tore it there or on the rear delt raises. ti looked messy. he is lucky it didn't role up like a window shade on him and detach from the bone!!

oaktownboy · 02-06-2004, 07:25 PM

that must have been a nasty sight..i had a friend who tore his bicep brachaii...half a year in rehab

oaktownboy · 02-06-2004, 07:46 PM

are u mixing it up between light and heavy or just goin heavy?

**P-funk** · 02-07-2004, 04:05 PM

I am mixing it up every workout.

**P-funk** · 02-07-2004, 04:10 PM

Well, my training partner is out for the June contest because of his torn bicep so P-Funk is flying solo.

2/7/03 back/forearms/cardio

pull ups (straight bar)
bw + 10 x 10
bw + 10 x 8
bw + 10 x 7

wide grip seated cable rows (I used the independent hand attachments instead of the bar so that I could get a better range of motion)
plate#9x15
plate#11x10
plate#12x10x2

one arm dumbell rows
100x8x3

wide grip pulldowns
plate#11x12
plate#12x8
plate#9x10

rope cable straight arm pressdowns
plate#9x15
plate#12x10x3

hyperextensions
bw + 45x12x3

behind back wrist curls
185x12x4

barbell reverse grip wrist curls
40x12x4

10min bike sprints.....30sec sprint (level); 1min. rest

greekblondechic · 02-07-2004, 04:27 PM

I hope your partner has a quick recovery

**P-funk** · 02-07-2004, 04:37 PM

Quote:

Originally posted by greekblondechic
I hope your partner has a quick recovery

thanks, so do I!!

Great wheather in the NYC area today, eh??

greekblondechic · 02-07-2004, 04:45 PM

I am going up to NYC tonight

I hope I dont severely crash like I did before..damn carbs!

**P-funk** · 02-07-2004, 04:49 PM

Crash??? as in your car?? or crash as in you blood sugar levels?

greekblondechic · 02-07-2004, 04:55 PM

crash as in i plopped on the couch and went to sleep

**P-funk** · 02-07-2004, 04:59 PM

oh, LOL

greekblondechic · 02-07-2004, 05:00 PM

r u gonna come be sober w me tonight lol

**P-funk** · 02-07-2004, 05:17 PM

Quote:

Originally posted by greekblondechic
r u gonna come be sober w me tonight lol

I'd really reall love to except that it is too shot of notice for me and I hav already scheduled a full day of clients tomorrow starting at 10 am until 6 pm. If I knew earlier I would have fixed the situation..........You are going to have ot be sober alone tonight sorry......maybe next time you come into the city. Which seems to be about once a month, huh?

greekblondechic · 02-07-2004, 05:47 PM

no, i havent been to the city in years.. but ill let u know earlier next time

**P-funk** · 02-07-2004, 05:51 PM

why don't yoo come more often? Ever hang out in Hoboken?

greekblondechic · 02-07-2004, 05:56 PM

i only turned 21 on Dec 27th

**P-funk** · 02-07-2004, 06:03 PM

oh, that explains it. NYC sucks if you aren't 21. Now you can come in all the time!!

**Jodi** · 02-07-2004, 07:59 PM

Quote:

so P-Funk is flying solo.

And you will do great and look great.

**P-funk** · 02-07-2004, 08:02 PM

Quote:

Originally posted by Jodi
And you will do great and look great.

thanks, I hope so....I am starving right now!!

myCATpowerlifts · 02-08-2004, 03:00 PM

great reading, sux about your friends bicep, i wouldnt be able to stand an injury like that

myCATpowerlifts · 02-08-2004, 03:06 PM

Dude for your body weight, you are very strong.

**P-funk** · 02-08-2004, 05:06 PM

Quote:

Originally posted by myCATpowerlifts
Dude for your body weight, you are very strong.

thanks, I try very hard

myCATpowerlifts · 02-08-2004, 05:10 PM

I can tell, i try hard sometimes....but i usually dont do a whole workout, havent been doing good workouts this year at all....I really got to get on that.

PreMier · 02-09-2004, 04:35 PM

Flying solo... Its ok, just tell your buddy that you wont feel bad for making him 2nd place

**P-funk** · 02-09-2004, 04:36 PM

2/9 legs/arms

5min. bike warm up

deadlifts (not counting all my warm up sets)
405 x 1 rep x 4 sets 10sec rest in between each set

stepups holding plates in each hand (18" step)
45x10 reps each leg x 3

lying leg curl
150x10
150x8
dropset 150x6, 110x6

superset
a) walking lunges bw x 50 x 2
b) leg press 8 plates x 12 x 2

superset
a) cambered bar culrs 115x5x3
b) dumbell curls 20x20x3

superset
a) dumbell skull crushers 60x5x2, 50x10x1
b) rope press down plate#10x20x2, plate#10x10x1

My shoulder gave out on my third set attempt with the 60s so that is why I had to lower the weight. My left shoulder is still really busted up. I almost drop the 60s on my face because as soon as I brought the weight back my arm crumbled and I dumped the dumbell off to my side. Every time I internally rotate I get a little bit of pain and everything cracks

seated calf raises
5 plates x 8 x 5

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
1/2c brown rice
1tbsp flax

m6
2.5 scops optimum whey
1 tbps flax
1 apple

m7
2c cottage cheese
1 apple

water=5 liters

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

**P-funk** · 02-09-2004, 04:37 PM

Quote:

Originally posted by PreMier
Flying solo... Its ok, just tell your buddy that you wont feel bad for making him 2nd place

we wont be in the same weight class.....lol, he is 275lbs!!

02-06-2004, 07:04 PM	#181
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	2/6/03 delts/traps/abs neutral grip cybex plate loaded shoulder press (sagital plane). Weight listed is the amount of weight with each arm. 50x10 60x6x3 Bent over rear delt dumbell raises 40x10x4 cable lateral raises (to the front) 40x10 40x8x3 olympic bar upright rows 115x10 125x8 135x6x2 machine shoulder press (facing the pad) plate#7x15x2 behind back shoulder shrugs (olympic bar) 225x10 245x10 265x7x2 barbell shrugs (bar infront) 315x12x3 decline situps, at the top of each rep 10 russian twists are performed) 25lb plate x 5 x 3 crunches on the half swiss ball, at the top of each rep a 4sec static contraction and a 15sec statci contraction on the last rep of the set 10reps x 2 sets My training partner tore his bicep tendon during this workout so that really sucked.
	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

02-06-2004, 07:05 PM	#182
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	yikes. how did he pull his biceps! training looks great!!
	" 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

02-06-2004, 07:16 PM	#183
oaktownboy Registered User Join Date: Jun 2003 Location: smog and fog Posts: 4,387	tore his bicep doing shoulders??
	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.

02-06-2004, 07:24 PM	#184
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	the bicep tendo crosses the shoulder joint. It also contributes to sagital plane flexion of the shoulder (think presses, like we started out with)! he either tore it there or on the rear delt raises. ti looked messy. he is lucky it didn't role up like a window shade on him and detach from the bone!!
	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

02-06-2004, 07:25 PM	#185
oaktownboy Registered User Join Date: Jun 2003 Location: smog and fog Posts: 4,387	that must have been a nasty sight..i had a friend who tore his bicep brachaii...half a year in rehab
	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.

02-06-2004, 07:46 PM	#186
oaktownboy Registered User Join Date: Jun 2003 Location: smog and fog Posts: 4,387	are u mixing it up between light and heavy or just goin heavy?
	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.

02-07-2004, 04:05 PM	#187
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	I am mixing it up every workout.
	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

02-07-2004, 04:10 PM	#188
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	Well, my training partner is out for the June contest because of his torn bicep so P-Funk is flying solo. 2/7/03 back/forearms/cardio pull ups (straight bar) bw + 10 x 10 bw + 10 x 8 bw + 10 x 7 wide grip seated cable rows (I used the independent hand attachments instead of the bar so that I could get a better range of motion) plate#9x15 plate#11x10 plate#12x10x2 one arm dumbell rows 100x8x3 wide grip pulldowns plate#11x12 plate#12x8 plate#9x10 rope cable straight arm pressdowns plate#9x15 plate#12x10x3 hyperextensions bw + 45x12x3 behind back wrist curls 185x12x4 barbell reverse grip wrist curls 40x12x4 10min bike sprints.....30sec sprint (level); 1min. 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

02-07-2004, 04:27 PM	#189
greekblondechic I'm special :) Join Date: Dec 2003 Location: NJ Posts: 7,791	I hope your partner has a quick recovery

02-07-2004, 04:45 PM	#191
greekblondechic I'm special :) Join Date: Dec 2003 Location: NJ Posts: 7,791	I am going up to NYC tonight I hope I dont severely crash like I did before..damn carbs!

02-07-2004, 04:49 PM	#192
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	Crash??? as in your car?? or crash as in you blood sugar levels?
	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

02-07-2004, 04:55 PM	#193
greekblondechic I'm special :) Join Date: Dec 2003 Location: NJ Posts: 7,791	crash as in i plopped on the couch and went to sleep

02-07-2004, 04:59 PM	#194
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	oh, 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

02-07-2004, 05:00 PM	#195
greekblondechic I'm special :) Join Date: Dec 2003 Location: NJ Posts: 7,791	r u gonna come be sober w me tonight lol

02-07-2004, 05:47 PM	#197
greekblondechic I'm special :) Join Date: Dec 2003 Location: NJ Posts: 7,791	no, i havent been to the city in years.. but ill let u know earlier next time

02-07-2004, 05:51 PM	#198
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	why don't yoo come more often? Ever hang out in Hoboken?
	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

02-07-2004, 05:56 PM	#199
greekblondechic I'm special :) Join Date: Dec 2003 Location: NJ Posts: 7,791	i only turned 21 on Dec 27th

02-07-2004, 06:03 PM	#200
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	oh, that explains it. NYC sucks if you aren't 21. Now you can come in 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

02-08-2004, 03:00 PM	#203
myCATpowerlifts Registered User Join Date: Jan 2004 Location: The lone star state Posts: 6,261 Photos: 2	great reading, sux about your friends bicep, i wouldnt be able to stand an injury like that

02-08-2004, 03:06 PM	#204
myCATpowerlifts Registered User Join Date: Jan 2004 Location: The lone star state Posts: 6,261 Photos: 2	Dude for your body weight, you are very strong.

02-08-2004, 05:10 PM	#206
myCATpowerlifts Registered User Join Date: Jan 2004 Location: The lone star state Posts: 6,261 Photos: 2	I can tell, i try hard sometimes....but i usually dont do a whole workout, havent been doing good workouts this year at all....I really got to get on that.

02-09-2004, 04:35 PM	#207
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,088 Photos: 2	Flying solo... Its ok, just tell your buddy that you wont feel bad for making him 2nd place
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-09-2004, 04:36 PM	#208
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	2/9 legs/arms 5min. bike warm up deadlifts (not counting all my warm up sets) 405 x 1 rep x 4 sets 10sec rest in between each set stepups holding plates in each hand (18" step) 45x10 reps each leg x 3 lying leg curl 150x10 150x8 dropset 150x6, 110x6 superset a) walking lunges bw x 50 x 2 b) leg press 8 plates x 12 x 2 superset a) cambered bar culrs 115x5x3 b) dumbell curls 20x20x3 superset a) dumbell skull crushers 60x5x2, 50x10x1 b) rope press down plate#10x20x2, plate#10x10x1 My shoulder gave out on my third set attempt with the 60s so that is why I had to lower the weight. My left shoulder is still really busted up. I almost drop the 60s on my face because as soon as I brought the weight back my arm crumbled and I dumped the dumbell off to my side. Every time I internally rotate I get a little bit of pain and everything cracks seated calf raises 5 plates x 8 x 5 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 1/2c brown rice 1tbsp flax m6 2.5 scops optimum whey 1 tbps flax 1 apple m7 2c cottage cheese 1 apple water=5 liters totals: 3745.5 cals 370.5 protein (40%) 239 carbs (30%) 114 fat (30%)
	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