Three more Funkin' weeks!!

**P-funk** · 06-11-2004, 07:34 PM

6/11

AM- cardio

PM- delts/traps/abs

cable lateral raises
20x10
10x15x2

dumbell bent over rear delt raises
30x10x3

standing overhead barbell press
135x8x2
135x5

barbell shrugs (wraps today)
225x20x4

hanging leg raises (wings; straight legs)
bw x 15
bw x 12
bw x 10 x 3

seated machine crunches
100x15
110x10x2

lying machine crunches
40x12
40x10x2

Monolith · 06-11-2004, 07:56 PM

Damn nice shrugs for being so close to your comp.

**P-funk** · 06-11-2004, 07:59 PM

Quote:

Originally Posted by Monolith

Damn nice shrugs for being so close to your comp.

eh, i was using wraps so I consider them cheating. the thing i was most pleased about was the overhead presses at the end of the workout today. I always do them first so it felt good to do them last this time.

Monolith · 06-11-2004, 08:01 PM

Quote:

Originally Posted by P-funk

eh, i was using wraps so I consider them cheating. the thing i was most pleased about was the overhead presses at the end of the workout today. I always do them first so it felt good to do them last this time.

And youve still got 50lbs on me.

**P-funk** · 06-14-2004, 04:47 PM

2 weeks to go!!!! I am starting to get really excited. Todays workout brought about a killer pump and I was more vascular than I have ever been. My abs are all now visible too and my quads are sperated also. I just hope that I can hold this for the next two weeks and not look like shit. Today was the first day during this whole diet that I looked at myself in the mirror and though "wow, you may actaully be able to step on that stage afterall." It felt really good. One of my freinds was watching my pose, he has competed before. He was like "damn, man you have come so far. you are ripped. I am so proud of you and really respect the fact that you did this all natural!!" He was like "man it is almost over. You can't waite to eat can you." I was like "man, i wanna eat so bad. Yesterday I threw out all of the peanut butter in my house so that i don't freak out and eat it all these two weeks. so no more peanut butter." he says "yeah man, ya gotta do it." I said "I have made it 16 weeks without cheating." he says "I don't think anyone ever thought that you would cheat. you are way to dedicated. even when you are not dieting you are dieting because you eat so damn clean." lol......well, we measured my waist at 30.5". I wanna see if I can get that sucker down to 30 or even below by the time the competition roles around.

6/14
AM- cardio (40min.)

2pm workout- chest/bis/abs

not to failure; short rest intervals (about a min. and a half for the decline presses and then the rest were 30sec or less...basically as fast as it took me to grab new weight and get set or to take a sip of water)

decline bench press
225x12
225x10
225x7
225x5

15 degree incline dumbell press
85x7
70x9
60x8

dumbell flyes
45x12x3

cable crossover
plate#7x12
plate#7x10

incline dumbell curls (bilateral)
30x10x3

dumbell hammer curls
25x15x3

decline crunches (slow reps; exhale fully on concentric; pull vaccum; pause and hold contraction)
bw x 12 x 3

swiss ball crunches
bw x 15 x 3

PreMier · 06-14-2004, 04:54 PM

Whats your daily caloric count.

I had no doubts...

**P-funk** · 06-14-2004, 04:57 PM

Quote:

Originally Posted by PreMier

Whats your daily caloric count.

I had no doubts...

Right now, for the past few weeks actually I have been cycling calories.....goes from about 2300-2700......which is terribly low for me. Do what ya gotta do though. Be back up to 5000 in no time and working towards my new goal of 215lbs.

JLB001 · 06-14-2004, 04:58 PM

Patrick...Craig ate egg whites and brocolli for two weeks...least yours is more than that.

Hang in there!!! The light at the end of the tunnel is oh so damn close! Your gonna rock!

**P-funk** · 06-14-2004, 05:02 PM

Why just egg whites and broccolli?? No fat either?

JLB001 · 06-14-2004, 05:20 PM

he'd add carbs in on the third day. Was doing it to pull his bodyfat down more. Guess the reason with egg white because they are lower in calories. Never really asked him why...

**P-funk** · 06-14-2004, 05:30 PM

I have a question. I don't know if any of you guys that have competed have had this problem. But for some reason I can't sleep at night. I am tired and have no energy all day and feel like I can fall asleep at anytime. However, once it comes time for bed I can't fall asleep. It is driving me crazy.

Deeznuts · 06-14-2004, 06:17 PM

I used to have the same problem. I started taking a hot shower right before bed, and began taking ZMA. Never noticed any real power gains with this supplement, but it sure helped my sleeping situation.

**P-funk** · 06-14-2004, 06:20 PM

I always take ZMA and it has helped. I think the problem now is just prolonged dieting causing my hormone levels to go in the dumps.

Monolith · 06-14-2004, 06:33 PM

Try some melatonin right before you go to bed.

**Jodi** · 06-14-2004, 08:36 PM

Quote:

Originally Posted by P-funk

I have a question. I don't know if any of you guys that have competed have had this problem. But for some reason I can't sleep at night. I am tired and have no energy all day and feel like I can fall asleep at anytime. However, once it comes time for bed I can't fall asleep. It is driving me crazy.

I didn't have much of a problem sleeping. I had no energy left in me and could almost fall asleep while doing cardio at that point.

I'd suggest what Monolith said, melatonin. I use it regularly now and I love it.

Gena Marie · 06-15-2004, 08:40 AM

Hang in there. You are doing awesome and you look fantastic.

What is the 1st thing you are going to eat? I'm going for a large buffalo chicken pizza for pizza hut with x-cheese.

Fit Freak · 06-15-2004, 09:06 AM

Funk...lookin' gr8 in those pics....good luck

As for the sleeping...or lack of it...LOL...it happens to me everytime I compete...once3 I hit 8 weeks out my sleep goes to shit...yet I feel lethargic all day long. As soon as I eat carbs again the sleeping improves..>WTF

I think the sleep disturbances is what makes the dieting for a show so hard...IMO

Kick some ass....and I can't believe you're still consuming that many cals...lucky %^&%

**Jodi** · 06-15-2004, 10:11 AM

Quote:

Originally Posted by Gena Marie

Hang in there. You are doing awesome and you look fantastic.

What is the 1st thing you are going to eat? I'm going for a large buffalo chicken pizza for pizza hut with x-cheese.

Mmmmmmmmm Candy Corn

oaktownboy · 06-15-2004, 01:26 PM

keep up the great work P

**P-funk** · 06-15-2004, 02:05 PM

FF- thanks bro!! Yeah, not being able to sleep sucks. I am tired as hell!!

Gena- thanks a lot. I will probably have some pizza. I am not going to do the typical binge because I don't want to bloat up and have everything swell up on me. I will have some pizza and maybe some dessert (cheese cake) and that is it. Sunday I will wake up and have a normal breakfast, eggs, oats etc....(more calories than I am eating now though). That week I will take a week off from training and let myself eat as I please with in reason. Probably a cheat meal a day or a small cheat at every meal so that I don't bloat up to much. Then I will get back to hitting it hard and try and put on more size.

Jodi- candy corn will defenitly be in there sometime during the post contest week.

oak- thanks man. I am doing my best

I am at work right now and wont be home until later tonight (I have 9 clients today!! at 5pm I am going to do 4 in a row....ugh!!). I hope I can stay awake long enough to post the picture of my abs that I took during today's workout so you can see how lean I have gotten from my three weeks out picture. I am really proud of the picture.

Deeznuts · 06-15-2004, 02:24 PM

Can't wait to see. How's the sleeping thing going?

**P-funk** · 06-15-2004, 07:55 PM

Here is a shot of my chest and abs taken today during my workout.

**P-funk** · 06-15-2004, 07:56 PM

Premier, how do you make it bigger??

Var · 06-15-2004, 07:57 PM

Jesus, dude! You're gonna look great for the contest!!!

**P-funk** · 06-15-2004, 08:07 PM

6/15 back/tris/abs/cardio

Energy super low!! I am running on empty right now. Just trying to hang in there.

pullups
bw x 12
bw x 9
bw x 7

wide grip support row (weight does not include the plate loaded bar)
160x4
135x6
90x8x2

wide grip puldown
plate#13x10
plate#13x8
plate#13x6

close griop machine row
170x10x3

unilteral rope pressdown
plate#5x15
plate6x10x2

unilateral overhead dumbell extensions
25x10x3

situps (feet elevated on bench)
bw x 25 x 4

reverse crunches
bw x 15 x 4

cardio- 30min.

JLB001 · 06-15-2004, 08:07 PM

Patrick....don't make us make a trip up to NYC to kick your ass! No more talk that you won't be ready! What class are you entering?

**P-funk** · 06-15-2004, 08:10 PM

I will be in the short class (under 5'7")..I am 5'5"

06-11-2004, 07:34 PM	#61
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,226	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 6/11 AM- cardio PM- delts/traps/abs cable lateral raises 20x10 10x15x2 dumbell bent over rear delt raises 30x10x3 standing overhead barbell press 135x8x2 135x5 barbell shrugs (wraps today) 225x20x4 hanging leg raises (wings; straight legs) bw x 15 bw x 12 bw x 10 x 3 seated machine crunches 100x15 110x10x2 lying machine crunches 40x12 40x10x2
	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

06-11-2004, 07:56 PM	#62
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Damn nice shrugs for being so close to your comp.
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

06-14-2004, 04:47 PM	#65
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,226	2 weeks to go!!!! I am starting to get really excited. Todays workout brought about a killer pump and I was more vascular than I have ever been. My abs are all now visible too and my quads are sperated also. I just hope that I can hold this for the next two weeks and not look like shit. Today was the first day during this whole diet that I looked at myself in the mirror and though "wow, you may actaully be able to step on that stage afterall." It felt really good. One of my freinds was watching my pose, he has competed before. He was like "damn, man you have come so far. you are ripped. I am so proud of you and really respect the fact that you did this all natural!!" He was like "man it is almost over. You can't waite to eat can you." I was like "man, i wanna eat so bad. Yesterday I threw out all of the peanut butter in my house so that i don't freak out and eat it all these two weeks. so no more peanut butter." he says "yeah man, ya gotta do it." I said "I have made it 16 weeks without cheating." he says "I don't think anyone ever thought that you would cheat. you are way to dedicated. even when you are not dieting you are dieting because you eat so damn clean." lol......well, we measured my waist at 30.5". I wanna see if I can get that sucker down to 30 or even below by the time the competition roles around. 6/14 AM- cardio (40min.) 2pm workout- chest/bis/abs not to failure; short rest intervals (about a min. and a half for the decline presses and then the rest were 30sec or less...basically as fast as it took me to grab new weight and get set or to take a sip of water) decline bench press 225x12 225x10 225x7 225x5 15 degree incline dumbell press 85x7 70x9 60x8 dumbell flyes 45x12x3 cable crossover plate#7x12 plate#7x10 incline dumbell curls (bilateral) 30x10x3 dumbell hammer curls 25x15x3 decline crunches (slow reps; exhale fully on concentric; pull vaccum; pause and hold contraction) bw x 12 x 3 swiss ball crunches bw x 15 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

06-14-2004, 04:54 PM	#66
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,013 Photos: 1	Whats your daily caloric count. I had no doubts...
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

06-14-2004, 04:58 PM	#68
JLB001 I see YOU!! Elite Member Join Date: Nov 2003 Location: Houston Posts: 8,293 Photos: 5	Patrick...Craig ate egg whites and brocolli for two weeks...least yours is more than that. Hang in there!!! The light at the end of the tunnel is oh so damn close! Your gonna rock!
	"When you get to the end of your rope, tie a knot in it and hang on."

06-14-2004, 05:02 PM	#69
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,226	Why just egg whites and broccolli?? No fat either?
	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

06-14-2004, 05:20 PM	#70
JLB001 I see YOU!! Elite Member Join Date: Nov 2003 Location: Houston Posts: 8,293 Photos: 5	he'd add carbs in on the third day. Was doing it to pull his bodyfat down more. Guess the reason with egg white because they are lower in calories. Never really asked him why...
	"When you get to the end of your rope, tie a knot in it and hang on."

06-14-2004, 05:30 PM	#71
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,226	I have a question. I don't know if any of you guys that have competed have had this problem. But for some reason I can't sleep at night. I am tired and have no energy all day and feel like I can fall asleep at anytime. However, once it comes time for bed I can't fall asleep. It is driving me crazy.
	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

06-14-2004, 06:17 PM	#72
Deeznuts Still Growing Join Date: Nov 2003 Location: Texas Posts: 771 Photos: 2	I used to have the same problem. I started taking a hot shower right before bed, and began taking ZMA. Never noticed any real power gains with this supplement, but it sure helped my sleeping situation.
	Desire.Dedication.Deeznuts

06-14-2004, 06:20 PM	#73
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,226	I always take ZMA and it has helped. I think the problem now is just prolonged dieting causing my hormone levels to go in the dumps.
	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

06-14-2004, 06:33 PM	#74
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	Try some melatonin right before you go to bed.
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

06-15-2004, 08:40 AM	#76
Gena Marie Registered User Elite Member Join Date: Aug 2003 Location: Colorado Posts: 154 Photos: 30	Hang in there. You are doing awesome and you look fantastic. What is the 1st thing you are going to eat? I'm going for a large buffalo chicken pizza for pizza hut with x-cheese.

06-15-2004, 09:06 AM	#77
Fit Freak Fit Freak Elite Member Join Date: Aug 2002 Location: Halifax Posts: 1,797 Photos: 6	Funk...lookin' gr8 in those pics....good luck As for the sleeping...or lack of it...LOL...it happens to me everytime I compete...once3 I hit 8 weeks out my sleep goes to shit...yet I feel lethargic all day long. As soon as I eat carbs again the sleeping improves..>WTF I think the sleep disturbances is what makes the dieting for a show so hard...IMO Kick some ass....and I can't believe you're still consuming that many cals...lucky %^&%
	Searching for the right balance...

06-15-2004, 01:26 PM	#79
oaktownboy DEFINITION OF R@B Join Date: Jun 2003 Location: smog and fog Posts: 4,368	keep up the great work 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.

06-15-2004, 02:05 PM	#80
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,226	FF- thanks bro!! Yeah, not being able to sleep sucks. I am tired as hell!! Gena- thanks a lot. I will probably have some pizza. I am not going to do the typical binge because I don't want to bloat up and have everything swell up on me. I will have some pizza and maybe some dessert (cheese cake) and that is it. Sunday I will wake up and have a normal breakfast, eggs, oats etc....(more calories than I am eating now though). That week I will take a week off from training and let myself eat as I please with in reason. Probably a cheat meal a day or a small cheat at every meal so that I don't bloat up to much. Then I will get back to hitting it hard and try and put on more size. Jodi- candy corn will defenitly be in there sometime during the post contest week. oak- thanks man. I am doing my best I am at work right now and wont be home until later tonight (I have 9 clients today!! at 5pm I am going to do 4 in a row....ugh!!). I hope I can stay awake long enough to post the picture of my abs that I took during today's workout so you can see how lean I have gotten from my three weeks out picture. I am really proud of the picture.
	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

06-15-2004, 02:24 PM	#81
Deeznuts Still Growing Join Date: Nov 2003 Location: Texas Posts: 771 Photos: 2	Can't wait to see. How's the sleeping thing going?
	Desire.Dedication.Deeznuts

06-15-2004, 07:56 PM	#83
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,226	Premier, how do you make it bigger??
	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

06-15-2004, 07:57 PM	#84
Var Filthy Animal Join Date: May 2002 Location: Finally back in New England!! Posts: 5,438	Jesus, dude! You're gonna look great for the contest!!!
	But when you disarm them, you at once offend them by showing that you distrust them, either for cowardice or for want of loyalty, and either of these opinions breeds hatred against you. -N. Machiavelli

06-15-2004, 08:07 PM	#85
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,226	6/15 back/tris/abs/cardio Energy super low!! I am running on empty right now. Just trying to hang in there. pullups bw x 12 bw x 9 bw x 7 wide grip support row (weight does not include the plate loaded bar) 160x4 135x6 90x8x2 wide grip puldown plate#13x10 plate#13x8 plate#13x6 close griop machine row 170x10x3 unilteral rope pressdown plate#5x15 plate6x10x2 unilateral overhead dumbell extensions 25x10x3 situps (feet elevated on bench) bw x 25 x 4 reverse crunches bw x 15 x 4 cardio- 30min.
	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

06-15-2004, 08:10 PM	#87
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,226	I will be in the short class (under 5'7")..I am 5'5"