Welcome to the Machine

**P-funk** · 07-21-2004, 12:18 PM

7/23/04

BW- 182lbs

warm up- 5min. on stationary bike

speed bench (varying grips)
195/2x10 RI=20-30sec.

Squats
275/2
285/2x3 RI=60-90sec

standing barbell overhead press
165/5x4 RI=60-90sec

seated machine rows
220/10x3

barbell curls
125/4x1

45 degree calf raises
300/10
320/10
340/10x2

full ROM situps
bw + 50/15
bw + 65/12
bw + 75/10
bw + 85/10

comments:
A pretty good workout today. We kept the rest interval on squats short today because neither me or my 2 training partners have the patience to rest 3-5min. (ADD). They were ass to the grass squats, the last rep of the last set was total rock bottom. My partners said that they couldn't believe that I got out of the hole that deep. We should have rested longer and gone heavier but oh well. My strength is starting to come back as the weight felt comfortable by the last couple of sets. Hopefully a few more weeks until I am back to normal weight on my legs. Overhead presses where good, I cna bump up the weight next week, hopefully I can get back up over 200lbs with my standing press as it is one of my favorite exercises (just hoping my left shuolder doesn't get hurt again).

**Var** · 07-21-2004, 12:31 PM

Originally Posted by P-funk

45 degree calf raises
300/10
320/10
340/10x2

I never knew what these were called. I always put "Sled calf raises" for lack of a better term.

Great workout, P!

**Monolith** · 07-21-2004, 03:06 PM

Friggin awesome weight dude, especially the squats.

Whatd you do to your shoulder? Be careful.

**JerseyDevil** · 07-21-2004, 06:01 PM

How did I miss this journal? I just read the whole thing to get up to date. Awesome planning and work ethic P.

Maybe you should train others to make a living

.

**PreMier** · 07-21-2004, 07:02 PM

He is a PT JD

**Var** · 07-21-2004, 07:11 PM

I was wondering if he knew that and was just joking.

**PreMier** · 07-21-2004, 07:13 PM

Maybe.. but Iwould have expected a cheesy grin like this

**Var** · 07-21-2004, 07:14 PM

Ok...I cant hold it in anymore...I have to say something...its been driving me crazy all day...

Does anyone else sing (in their head) the words "Welcome to the machine" from the song everytime they read this thread title?

Could just be me and my OCD.

**PreMier** · 07-21-2004, 07:16 PM

Never heard that song, so NO! You goon!

**Var** · 07-21-2004, 07:17 PM

U never listened to Pink Floyd???

I am a goon though.

**PreMier** · 07-21-2004, 07:24 PM

I used to listen to it when I did mushrooms and smoked a lot of pot... Dont do that anymore, so I dont listen to it anymore

**Var** · 07-21-2004, 07:27 PM

Yeah...definitely pot and shroom music.

**P-funk** · 07-21-2004, 07:37 PM

You little sons a bitches!! Hijacking my thread like this!

Mono- Thanks. The squat weight is still depressing to me since I have been way over that before. It was just because getting ready for my contest I only did 20rep sets so I lost a lot of strength (conversion of fiber types etc..). I wil get back up there though. I have inflamed tendons in my shoulder and it is really tight (I think they may have shortened up a bit) so sometimes it bothers the shit out of me.

JD- thanks for dropping by.

VAR- LMAO!!! that is exactly what I though about when I titled the journal

PreMier- shame on you for not listneing to more pink floyd.

**Monolith** · 07-21-2004, 09:30 PM

Originally Posted by P-funk

Mono- Thanks. The squat weight is still depressing to me since I have been way over that before. It was just because getting ready for my contest I only did 20rep sets so I lost a lot of strength (conversion of fiber types etc..). I wil get back up there though. I have inflamed tendons in my shoulder and it is really tight (I think they may have shortened up a bit) so sometimes it bothers the shit out of me.

Oh screw off. Youre still lean as shit and just a few weeks post contest and youre already pushing more weight than most people around here.

And how do those tendons feel, exactly? Maybe thats what happened to my shoulder... does it seem to get better throughout the day? Like tighter or more painful in the morning?

**P-funk** · 07-22-2004, 02:56 AM

Mono- yes, it is always much tigher and painful in the morning as I am more stiff. I now try yoga to hopefully stretch it out. Sometimes it si hard to get my shoulder all the way over head. I have a freind that does muscle re-activation therapy and he checked me out and said he thinks that I have something piched in my neck which is causing tightness and overcompensatin in my shoulder making my tendons get overworked and inflamed. Some days it really kills, others it is not so bad. But what the hell am I supposed to do? Stop pressing over head....fuck that!

I am not that lean anymore, I am pretty sloppy now. I think I should diet for like 4 weeks and get leaner.

**JerseyDevil** · 07-22-2004, 04:24 AM

Originally Posted by PreMier

He is a PT JD

...I knew that Pre

. That was my weak attempt at humor.

**gwcaton** · 07-22-2004, 05:49 AM

Originally Posted by JerseyDevil

...I knew that Pre

. That was my weak attempt at humor.

I think Pre is losing his sense of humor, needs to get back in the gym

Patrick, strong as ever man ! Is there no stopping you ?

**Monolith** · 07-22-2004, 09:00 AM

Originally Posted by P-funk

Mono- yes, it is always much tigher and painful in the morning as I am more stiff. I now try yoga to hopefully stretch it out. Sometimes it si hard to get my shoulder all the way over head. I have a freind that does muscle re-activation therapy and he checked me out and said he thinks that I have something piched in my neck which is causing tightness and overcompensatin in my shoulder making my tendons get overworked and inflamed. Some days it really kills, others it is not so bad. But what the hell am I supposed to do? Stop pressing over head....fuck that!

I am not that lean anymore, I am pretty sloppy now. I think I should diet for like 4 weeks and get leaner.

lmao. Yeah man, at least 4 weeks of dieting.

I just got back from the docs office. She thinks its just tendonitis, and told me to lay off the weights (

). I prolly wont do shoulders tomorrow, or shrugs today, but everything else is still in. It feels pretty good today. Yoga is a good idea... although theres no one around here that teaches it. I need to move to NYC, i feel like im in the middle of nowhere here.

**P-funk** · 07-22-2004, 11:34 AM

7/22

Fogot to weigh my fat ass this morning.

yoga/stretching today. Left shoulder was super tight! I worked it out and feel really good now. Hips feel good too.

**PreMier** · 07-22-2004, 04:07 PM

Diet for 4 weeks?!

Dont you want to be 200lbs again, or did the attention you got go to your head?

**P-funk** · 07-22-2004, 04:13 PM

Originally Posted by PreMier

Diet for 4 weeks?!

Dont you want to be 200lbs again, or did the attention you got go to your head?

No, I want to be 200lbs again. I actually had a great conversation with my friend today he says:

"So, I asked my wife if I am getting to sloppy for her right now. She said no so I screamed GREAT 5'9 260LBS BABY!! What she doesn't know is that I am on my way to 270. I will be pretty sloppy at 270 but fuck it....how much will I be benchin' then? 5'9", 270, all natural......look out!" I then asked him why he doesn't like being leaner....he comments "I am usually leaner around this time of year, usually around 214-220. I was about that last summer too (lol, strangly I don't remember). I don't like being lean, it isn;t me. I like having a bit of a gut. I have pictures of me really lean and ripped and I look stupid. I don't have an aeshtetic look to me so I look bad. I like the way I look bigger."......hahaha, this guy is the man. Problem is that he is married. If I ever get married look out below.....P-funk is going to 3 bills!

**PreMier** · 07-22-2004, 04:15 PM

LOL You at 300 would be out of control... Be like a giant bowling ball with hands and feet!

**P-funk** · 07-22-2004, 04:17 PM

Originally Posted by PreMier

LOL You at 300 would be out of control... Be like a giant bowling ball with hands and feet!

Yah but I would be strong as hell

just need to find a women to accept that.

**PreMier** · 07-22-2004, 04:23 PM

Im sure you could find one... she may be as big as you though

**P-funk** · 07-22-2004, 04:31 PM

Originally Posted by PreMier

Im sure you could find one... she may be as big as you though

as long as she is strong

**Monolith** · 07-22-2004, 07:32 PM

Originally Posted by P-funk

as long as she is strong

If you just want a strong girl, you could probably beat up Scott and steal Jodi.

**Jodi** · 07-22-2004, 11:08 PM

Originally Posted by Monolith

If you just want a strong girl, you could probably beat up Scott and steal Jodi.

What do you mean JUST? I'm more than that?

**Monolith** · 07-22-2004, 11:47 PM

Originally Posted by Jodi

What do you mean JUST? I'm more than that?

HEY! Dont try to stick me with that! P-Funks the one who said all he cared about was strength!

Besides, you know how i feel about you...

**P-funk** · 07-23-2004, 02:47 AM

you guys are cute

**P-funk** · 07-23-2004, 04:05 PM

7/23/04

BW- 181

hang cleans
135/2
155/2
185/1x2
RI=30sec
135/1x5 (above the knee)
135/1x5 (below the knee)

close grip bench press
245/4
255/4
260/3

deadlift (overhand grip)
245/20x1
315/5x1 (LOL, had no grip left trying to do it overhand)

chin ups (with 2 towels wrapped around bar for grip work)
bw + 25/10
bw + 25/7
bw + 25/5

barbell pull over
115/10
125/8

hanging knee raises (wings)
bw/20x3

dumbell side bends
60/10
70/10
80/10

comments:
I felt pretty good this workout. Still trying to get my clean up there, nees to be more explosive. The close grip bench presses felt good. The overhand deadlift was fun. I did 20 reps to really hammer my grip strength and then decided to see how many I could get with 315 with the same grip. My girp was shot after cleans, CG bench and the 1st set of 20 rep deads that I couldn't hold on so I bailed at a crappy 5 reps.

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