Thread: To be or not to be... (Dedication)

Anything, meaning ANYTHING P-funk?

lol, pretty much. I mean I eat really clean all the time, even when bulking. But when I am bulking I'll still pound down things like pasta or tons of cashews or cereal just to get easy calories. I can eat so much food that it is rough trying to get enough to eat so I have to go with things that are really calorie dense.

Cool, can't wait till after Comp so I can bulk again

Originally posted by rock4832
Cool, can't wait till after Comp so I can bulk again

me too

Hrm... I am pretty damn sure I am getting enough protein... I mean I get 90+ from shakes alone. Plus the 6 large chx breasts I eat a day, and the 2 cups cottage cheese. Maybe I need to figure out my macros.

Killer arm rock!

Haha, thanks Premi! I'm not happy with it though. But i'm keeping optimistic. I usually get about 150g protein from shakes a day. I know that's not optimal (meaning I need more food) but that's what I have time for.

I cant imagine working the hours you work, and trying to be a BB... You are one dedicated man rock.

Thanks Prem! That means alot. Hey, your almost at 2,000!!

hey premi-
dang...just read your WHOLE journal..inspiring, bro-
Couple ?'s:
Are you not upping the weights on your chest day? Looks like you've been doing the exact same thing for 5 - workouts? (or doing that on purpose?)

I think you and I do similar back workouts. I usually do two exercises per angle (pull up / pull down and bb rows / cable rows)
Do you like to rpe-exhaust your legs before squats?

Lookin' good, bro-
might try those mudge meals..

Well, 5 workouts is 2-3 weeks only. So I have really not gotten strong enough to up the weights. I guess I could but I am not powerlifting, so as long as I feel I got a good workout I am ok with it.
I dont necissarily pre-exhaust them. I dont do ANY cardio... none at all. I find doing a couple of sets of leg extensions helps warm up my quads. Basically it just loosens me up a bit.

Thanks for droppin by Burner

gotcha. I read in another thread your day split. Spoke too soon.
Your legs recover that quickly? Your leg W/outs are more intense than mine...and mine take some time to heal...
Guess I am just old..

Yea, changed the split in the first part of the journal. I dont do the #1 post w/o anymore.

Well, they recover for the most part. My hammies are a bit stiff/sore, but I have legs tomorrow. I am also going to go to failure tomorrow on legs. So maybe they will get fried.

C'mon man... your not old. I bet you put more effort into it than I do.

I'm liking your split. THinking I give it a whirl next week.
More effort? Did you read my journal? I get my dumb ass stuck under my squat? I wasn't ready for the weight. Was leasning too far forward, didn't get down as far as I like to go..wanted to feel the weight...boy did I!

Yea, I read your journal That split is really good. Best one I have tried ever since doing 1 bp a week.

Well... I did legs today, and since Atherjen said I should be going to failure thats what I did. I had to stop a little early, because the "pump" in my back came back. I guess its from heavy weight, I dunno.

Legs--
Leg extensions
1 set 20 reps@70Lbs
1 set 20 reps@90Lbs
2 sets 15 reps@110Lbs

Squats(to failure )
2 sets 10 reps@135Lbs(warmup)
1 set 20 reps@225Lbs
2 sets 6,4 reps@315(I sooo wish I had a spotter. It would be so beneficial to get a few more reps out of theese with a little bit of help )

SLDL
1 set 12 reps@135
2 sets 10 reps@185(back was fried so I quit here.)

yo buddy....

you're lower back "pumps" are prob. cuz you're leaning forward too much when squatting.....try keeping that head up and staying more upright, that should do the trick....

and when you squat, don't do so many "warmups".
do like 1 set of 135 (like 8 or 10x's). then move to 225 (only like 6-8), then start going heavy. thats how you make your legs grow....i used to make the same mistake, and rep out on 225, then 275. by the time i got to 315 i was dead. now, i rep 315 like its cake.......

Thanks Flex. I am thinking that my back is getting pumped because I only got rid of my weight belt a week ago. I will definately make sure my form is solid next time I squat.

ahhh no more belt! give it time, your body will adjust! Im SOO glad to see you went to failure! wait til how you feel tomarrow and sunday!

Yea, im already sore... YOU owe me a butt rub

Also, where do you place the bar on your back? High on your traps or low on your traps?

Its higher on my traps.

Originally posted by PreMier
Yea, im already sore... YOU owe me a butt rub

eewwwww hairy bumms!!
haha jk

okay, of you hold it higher on your traps make sure that you sit up a bit more and lead with your chest a lot. It is hard to hold it up there when the weight gets heavy because most people don't have the lower back strength to stay upright and they end up squating and their back rounds and there hips move first so they are not going chest up which puts a hurtin' on the lower vertabrae. Try sitting in the hole with light weight for a 4sec pause at each rep (stop squats). Pausing and staying upright like that will give you some good endurace and lower back strength to go heavier.

Originally posted by atherjen
eewwwww hairy bumms!!
haha jk

Its not hairy...

Originally posted by P-funk
okay, of you hold it higher on your traps make sure that you sit up a bit more and lead with your chest a lot. It is hard to hold it up there when the weight gets heavy because most people don't have the lower back strength to stay upright and they end up squating and their back rounds and there hips move first so they are not going chest up which puts a hurtin' on the lower vertabrae. Try sitting in the hole with light weight for a 4sec pause at each rep (stop squats). Pausing and staying upright like that will give you some good endurace and lower back strength to go heavier.

Thanks Patrick. I know I NEVER round my back, but I might be leaning a bit forward like Flex said. On the stop squats, should I stand in normal squat stance, or have my feet closer together?

Normal squat stance. It is not the lower back that rounds. Usually most people round in there thoracic spine and don't know it. It usually will happen to me on my last few reps of my last set as I get really tired. It happens to pretty much everyone. A good spotter will tell you when it is happeneing.

Well... this weekend was pretty bad, as far as a bulk is concerned. Sat I didnt go to the gym, because I was just soo busy. I am also guessing my cals were in the 1k-3k range Sun was also a pretty bad day. I did consume a bunch of cals, but it was from garbage like corndogs and pizza.
I did however feel really strong today.
Changing the way I write things, will go weightxrepsxsets
EDIT: Weighed 193 today.

chest--
Flat BB
135x10x2(warmups)
225x8x2
245x6x2

Incline DB
80x10x2
90x10x2

Incline to flat flys(superset)
40x10=40x10
40x10=40x8

Shoulder--(I started to do DB military. I am ecstatic to report no pain!)
Front, side lateral raises(superset)
15x15x3

Military DB press
50x10x1
60x10x1
70x10x2

Rear delt twists
20x10x3(insane burning in my shoulders... God that felt good! Pain free baby!)

Triceps--
Rope pulldowns
60x15x1
70x15,12,12x3

Reverse grip pulldowns(on V-bar)
60x15,15,12,12x4

Close grip BP
135x10x2

Dips
BW+45x15x2

All the parts I lifted today feel totally spent. I feel like its the best w/o I have gotten in a while.

guess that pizza and corndogs were kickin in at the gym today hunh! nice lifts! and Im glad to hear that your shoulder is pain free!!