Three more Funkin' weeks!!

**P-funk** · 06-07-2004, 04:04 PM

Alright, three weeks to go. I am pretty excited and ofcourse nervous at the same time. Really, I just hope these three weeks go fast and this is over soon so that I can enjoy a week off of training and end my diet and go back to working on putting on more size. I weighed myself post workout today at 180lbs so I am still not sure what weight I will end up finishing at. I really don't care either, I am going strictly by the mirror this time, weighing myself just messes with my head. Well, everyone says that the last three weeks are the hardest so here we go......

6/7 chest/bis/abs/cardio

(Not training to failure)

dumbell bench press
100x10
100x7
100x7
(weak, but still not a complete wimp)

dips
bw + 90 x 10
bw + 90x 5
drop set- bw + 90x 6, bw x 6

cable crossover
plate#7x10x4

superset
a) preacher curl- 75x10, 75x8, 75x6
b) rope cable curl- plate#8x12, plate#8x8, plate#6x10

high cable curls (pause and flex at each rep. standing in a rear double bi stance with hamstrings flexed)
plate#4x15
plate#4x12x2

rope cable crunches
stack x 15 x 3

sit ups (feet up in air)
bw + 45 x 15 x 3

cardio- 20min- elliptical (moderate intensity)

I have been getting some geat advice on the final week from both Jodi's and some other people at my gym that have competed before. I pretty much have my plan down so I will write it up and post it here for everyone to see.

gwcaton · 06-07-2004, 04:08 PM

Potty mouth ! Just kiddin'. I can't imagine what you are going thru but good luck ! You've worked hard and now it is time to reap your rewards !
Gary

JLB001 · 06-07-2004, 04:12 PM

Love the name of this journal! It's so fitting!!!

greekblondechic · 06-07-2004, 04:34 PM

Ahahah, cute name for your journal! I wish I knew my way around the city, I'd like to come watch your show..

**P-funk** · 06-07-2004, 04:46 PM

it is easy.....path train to 42nd street and then "a" train downtown.

**Jodi** · 06-07-2004, 04:49 PM

Go Funky

PreMier · 06-07-2004, 07:50 PM

Quote:

Originally Posted by P-funk

dumbell bench press
100x10
100x7
100x7
(weak, but still not a complete wimp)

LOL, thats classic!

Good luck brother!

greekblondechic · 06-07-2004, 07:52 PM

I've never taken a train before.

shortstuff · 06-07-2004, 08:17 PM

Go P you are going to do awesoem I love reading your journal

Monolith · 06-07-2004, 11:12 PM

PreMier · 06-07-2004, 11:15 PM

Quote:

Originally Posted by Monolith

Thats the cheesiest grin I have ever seen... Have you been drinking again?

Monolith · 06-07-2004, 11:40 PM

Quote:

Originally Posted by PreMier

Thats the cheesiest grin I have ever seen... Have you been drinking again?

Yeah... i had like 12 O'Douls. Im SO drunk dude!!

PreMier · 06-07-2004, 11:42 PM

You wise ass! haha

**P-funk** · 06-08-2004, 02:58 AM

Quote:

Originally Posted by greekblondechic

I've never taken a train before.

1st time for everything

you claim you are bored so why not just hop a train to the greatest city in the world? then you won'r be bored anymore.

gr81 · 06-08-2004, 05:05 AM

thought I'd pop in here and say good luck to you brotha, then again I know you won't need it, you got your shit on lock thou, so go out there and do the damm thang boy..muc love P

Twin Peak · 06-08-2004, 06:43 AM

Good luck, Patrick.

Actually, I found the last three weeks to be the easiest and most enjoyable; simply because its the home stretch, I enjoyed the process.

I am not the most experienced contest dieter around, but if I can help in any way, just holler.

ncgirl21 · 06-08-2004, 09:55 AM

Good Luck!! I'm sure your going to do Awesome though!!

**IainDaniel** · 06-08-2004, 10:03 AM

Good luck Patrick

Rocco32 · 06-08-2004, 10:06 AM

Good luck! Your going to do great. Are you sodium loading now?

Triple Threat · 06-08-2004, 11:20 AM

Now I know why you chose the screen name P-funk. So you could have great titles for your journals. Good luck for the home stretch.

**P-funk** · 06-08-2004, 05:13 PM

gr81- thanks man.

TP- thanks. I am going to be posting my contest week game plan soon so if you want you can tell me what you think.

ncgirl, ian, rock and captain- thanks a lot guys. I am really nervous though. I am scared that I am not in condition to get on stage. I look in the mirror now an dI look fat. I really don't think I am going to look good at all!!! I am pretty freaked out right now.

**P-funk** · 06-08-2004, 05:25 PM

6/8 back/tris/abs/cardio

(not to failure)

wide grip pull down
plate#12x12x3

bent over barbell row (Triple drop set)- 205x8, 185x8, 135x10

close grip machine row
190x10
190x8
170x8

v-bar press downs
stack x 18
stack x 10
stack x 8

superset
a) close grip bench press- 185x8, 185x6, 135x10
b) dumbell skull cruahers- 35x6, 25x6, 25x6

tri-set (no rest inbetween any sets....just continues reps)
a) hypers- bw + 45 x 12
b) high chair knee raises- bw x 12
c) decline situps- bw x 12

superset
a) hanging knee raises (dead hang)- bw x 12 x 2
b) v-ups - bw x 10 x 2

bike- 20min (10min of sprints; 10 min of moderate intensity)

Deeznuts · 06-09-2004, 11:16 AM

Those are some tough workouts man. Keep up the good work! Can't wait to see how things go. Good luck

**P-funk** · 06-09-2004, 11:28 AM

two pictures taken this morning:

Monolith · 06-09-2004, 12:36 PM

pics arent working for me... can you just link us to your yahoo directory?

JLB001 · 06-09-2004, 12:42 PM

Quote:

Originally Posted by P-funk

gr81- thanks man.

ncgirl, ian, rock and captain- thanks a lot guys. I am really nervous though. I am scared that I am not in condition to get on stage. I look in the mirror now an dI look fat. I really don't think I am going to look good at all!!! I am pretty freaked out right now.

Don't you wish we could just kill that evil little man that puts those thoughts in our heads?

PreMier · 06-09-2004, 03:27 PM

Quote:

Originally Posted by Monolith

pics arent working for me... can you just link us to your yahoo directory?

Dont work for me either. You know you can upload attachments here at IM?

06-07-2004, 04:04 PM	#1
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,376	Three more Funkin' weeks!! Alright, three weeks to go. I am pretty excited and ofcourse nervous at the same time. Really, I just hope these three weeks go fast and this is over soon so that I can enjoy a week off of training and end my diet and go back to working on putting on more size. I weighed myself post workout today at 180lbs so I am still not sure what weight I will end up finishing at. I really don't care either, I am going strictly by the mirror this time, weighing myself just messes with my head. Well, everyone says that the last three weeks are the hardest so here we go...... 6/7 chest/bis/abs/cardio (Not training to failure) dumbell bench press 100x10 100x7 100x7 (weak, but still not a complete wimp) dips bw + 90 x 10 bw + 90x 5 drop set- bw + 90x 6, bw x 6 cable crossover plate#7x10x4 superset a) preacher curl- 75x10, 75x8, 75x6 b) rope cable curl- plate#8x12, plate#8x8, plate#6x10 high cable curls (pause and flex at each rep. standing in a rear double bi stance with hamstrings flexed) plate#4x15 plate#4x12x2 rope cable crunches stack x 15 x 3 sit ups (feet up in air) bw + 45 x 15 x 3 cardio- 20min- elliptical (moderate intensity) I have been getting some geat advice on the final week from both Jodi's and some other people at my gym that have competed before. I pretty much have my plan down so I will write it up and post it here for everyone to see.
	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

06-07-2004, 04:08 PM	#2
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Potty mouth ! Just kiddin'. I can't imagine what you are going thru but good luck ! You've worked hard and now it is time to reap your rewards ! Gary
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

06-07-2004, 04:12 PM	#3
JLB001 I see YOU!! Elite Member Join Date: Nov 2003 Location: Houston Posts: 8,293 Photos: 5	Love the name of this journal! It's so fitting!!!
	"When you get to the end of your rope, tie a knot in it and hang on."

06-07-2004, 04:46 PM	#5
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,376	it is easy.....path train to 42nd street and then "a" train downtown.
	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

06-07-2004, 08:17 PM	#9
shortstuff Trying to Survive Join Date: Jun 2003 Location: Oregon Posts: 3,727	Go P you are going to do awesoem I love reading your journal
	Good things come to those who wait........

06-07-2004, 04:34 PM	#4
greekblondechic I'm special :) Join Date: Dec 2003 Location: NJ Posts: 7,792	Ahahah, cute name for your journal! I wish I knew my way around the city, I'd like to come watch your show..
	I can do it I WILL be a size 5.

06-07-2004, 04:49 PM	#6
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	Go Funky
	Essence EFA

06-07-2004, 07:52 PM	#8
greekblondechic I'm special :) Join Date: Dec 2003 Location: NJ Posts: 7,792	I've never taken a train before.
	I can do it I WILL be a size 5.

06-07-2004, 11:12 PM	#10
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

06-07-2004, 11:42 PM	#13
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,055 Photos: 2	You wise ass! haha
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

06-08-2004, 05:05 AM	#15
gr81 You Lack Intensity!!!! Elite Member Join Date: Mar 2003 Location: Just below our civil disguise Posts: 6,378 Photos: 10	thought I'd pop in here and say good luck to you brotha, then again I know you won't need it, you got your shit on lock thou, so go out there and do the damm thang boy..muc love P
	Testosterone Site/Elite Fitness-Dave Tate/West Side Barbell/Berardi Nutrition & Sports Performance/Steroid Laws- Rick Collins/John Defendis Intensity or Insanity articles/Save the Supersonics

06-08-2004, 06:43 AM	#16
Twin Peak Peak Physiques™ Join Date: Mar 2002 Location: NY Posts: 7,967	Good luck, Patrick. Actually, I found the last three weeks to be the easiest and most enjoyable; simply because its the home stretch, I enjoyed the process. I am not the most experienced contest dieter around, but if I can help in any way, just holler.
	www.DesignerSupps.com INTELLIGENT DESIGN™...lands on 1/1/2007 www.intelligentdesignmag.com

06-08-2004, 09:55 AM	#17
ncgirl21 Registered User Join Date: Dec 2003 Location: North Carolina Posts: 2,135	Good Luck!! I'm sure your going to do Awesome though!!
	http://stephlg.proboards44.com/index.cgi#general

06-08-2004, 10:03 AM	#18
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,381	Good luck Patrick
	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

06-08-2004, 10:06 AM	#19
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Good luck! Your going to do great. Are you sodium loading now?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

06-08-2004, 11:20 AM	#20
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,412 Photos: 4	Now I know why you chose the screen name P-funk. So you could have great titles for your journals. Good luck for the home stretch.

06-08-2004, 05:13 PM	#21
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,376	gr81- thanks man. TP- thanks. I am going to be posting my contest week game plan soon so if you want you can tell me what you think. ncgirl, ian, rock and captain- thanks a lot guys. I am really nervous though. I am scared that I am not in condition to get on stage. I look in the mirror now an dI look fat. I really don't think I am going to look good at all!!! I am pretty freaked out right now.
	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

06-08-2004, 05:25 PM	#22
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,376	6/8 back/tris/abs/cardio (not to failure) wide grip pull down plate#12x12x3 bent over barbell row (Triple drop set)- 205x8, 185x8, 135x10 close grip machine row 190x10 190x8 170x8 v-bar press downs stack x 18 stack x 10 stack x 8 superset a) close grip bench press- 185x8, 185x6, 135x10 b) dumbell skull cruahers- 35x6, 25x6, 25x6 tri-set (no rest inbetween any sets....just continues reps) a) hypers- bw + 45 x 12 b) high chair knee raises- bw x 12 c) decline situps- bw x 12 superset a) hanging knee raises (dead hang)- bw x 12 x 2 b) v-ups - bw x 10 x 2 bike- 20min (10min of sprints; 10 min of moderate intensity)
	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

06-09-2004, 11:16 AM	#23
Deeznuts Still Growing Join Date: Nov 2003 Location: Texas Posts: 771 Photos: 2	Those are some tough workouts man. Keep up the good work! Can't wait to see how things go. Good luck
	Desire.Dedication.Deeznuts

06-09-2004, 11:28 AM	#24
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,376	two pictures taken this morning: Last edited by P-funk : 06-09-2004 at 12:15 PM.
	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

06-09-2004, 12:36 PM	#25
Monolith OMGWTFBBQ Join Date: Feb 2003 Location: MA Posts: 4,002	pics arent working for me... can you just link us to your yahoo directory?
	http://www.ncf.carleton.ca/~ek867/dexamyl.jpg

06-09-2004, 03:34 PM	#28
Gena Marie Registered User Elite Member