Welcome to the Machine

**P-funk** · 07-04-2004, 10:55 AM

Well, now that my competition is over and my week off of training and healthy eating is coming to a close it is time to set some new goals for myself. I am ready to get back into the gym and start training again but this time my goal is not going to be just hypertrophy. My focus now is going to be strength and overal performance, as well as adding some more size (ofcourse). We (my training partner and I) are going back to total body workouts three times a week and I have put together a program for us to follow that will run the course of about 6-8 weeks. After that we will change gears and start an 8 week cycle of olympic lifting once again (I am pretty pumped about that since both of us have not done weekly olympic lifting since last year around November). Aside form the three days of total body workouts I will have a fourth day were I am going to do sprints (remember overal performace is key) probably running and start doing yoga. I may even throw in a day of yoga in the middle of the week. This is entirly new to me and I have a few girls at the gym that are jumping at the chance to teach me so why not (hehe). I am really tight, especially through my hip flexors so I want to really open up my hips and easy that tightness. Aside from overla strength gains I really want to try and bulk myself up to 195lbs at 10% bf. My diet will be clean ofcourse and I will post my meals upon request since it is such a pain in the butt for me to do it.

Here is the program:

Day 1- total body- main lifts: legs (speed;power)/ bench (strength)

Box squats(alternate with deadlifts every two weeks)2x10( aprox. 60-75% 1RM)30sec RI

Bench press 2x4 ( aprox 85-90% 1RM) 3-4min RI

SLDL or Good Mornings RI=2min depending on intensity for the day

Rest interval for all other lifts is 45-90sec as needed

pulldowns or pull ups

Lunges or unilateral leg press or step ups

Triceps (skullcrushers with dumbbells or barbell or pressdowns)

Dumbell Front raises

Rear delts (face pulls or reverse peck deck)

Shrugs or upright rows (barbell or dumbbells)

External shoulder rotatation

Core

Day 2- total body- main lifts: bench (speed;power)/ legs (strength)

Bench press 2x10(aprox. 60-70% 1RM) 30sec RI (alternating 3grips-close,wide, normal)

Squats 3x4 (alternate with deadlifts every two weeks) (aprox. 90% 1RM)
3-4min RI
Shoulder press 5x4 (barbell or dumbbell) RI=2min.

Rest interval for all other lifts is 45-90sec as needed

Rows (any kind)

Biceps (any form of curls)

Pullovers (barbell or dumbbell or standing cable)

Scapular retraction

Calves

Hypers

Grip work/forearms

Core

Day 3- total body-miscellaneous lifts

Variety of odd lifts, circuts, conditioning drills and Olympic lifting preparation exercises (high pulls, power shrugs, explosive shrugs, push presses, front squats in rack position, hang cleans). Core

Day 4- sprints/ stretching (yoga)

A little explanation on the format and the form of the main lifts. I have laid out to overal strength days (day 1 and 2). These days are used to focus primarily on the strength of our main lifts and around 4 weeks in we may swap our deadlift in for our squat. the reason I say may is because out deadlift will be somewhat trained explosively on day three as you will see. The form for the bench press on its strength day will be competition style (ie...bar unracked, brought down to chest, a good pause, and then press up to lock out, pause and rack....ASS ON THE BENCH!). For my squat I am going to work on squating more powerlifter style (wide stance/low bar) for now so I will need to work my technique since I typically squat olympic style (narrow stance/high bar). However, I will switch beetween the two as the olympic style squat is very important because I need to be strong in that range/plane of motion to complete my olympic lifts. the percentages that I have indicated are going to be a guess as I will just pick a weight I feel I can complete the given number of reps for the given number of sets with and go with that. I will try and raise weight each week when I can. I would test my 1RM but after 16 weeks of dieting I am really in no position to do that. Also, I have no clue what my strength will be like now??

Now that brings us to our third training day. Instead of doing another regular training day the third day is made up of miscellaneous lifts. On this day we will be doing some olympic lfting techinque exericses like power shrugs and high pulls or speed ddeadlifts with both the snatch and clean grip. We will also be doing push presses and some clean and snatch squats all for prepartation. Front squats will also be perfromed on this day. Istead of doing them bodybuilder way (bar across anterior delts with hand criss crossed infront) we do them from the "rack position". The stance is going to be narrow as I see no point in doing these with a wide stance since I make my catch for my cleans in a narrow stance I need to be able drop under that bar and get my ass to the floor with the narrow stance. The other miscellaneous lifts will be various strong man lifts like sled pulls, power stairs, odd lift carries, most cleans you can do in 60sec..etc. as well as variuos circuts that we will perform to really bring up out level of conditiong.

This program wont start until next week. This week I will just go general total body workouts with moderate weight to get my body (tendons and joints) primed for the weeks to follow.

I would possibly like to compete in some sort of strength competition in the fall but who knows. I think I would defeintly like to do another bodybuilding show in the spring or begining of summer again. I will find something to do this fall as I realy love to compete and it always give me something to shoot for.

peace,
patrick

**gwcaton** · 07-04-2004, 11:45 AM

Patrick,

All I can say Is WoW !!! It made me hurt just reading your workout plans. No doubt you will succeed !

**Yanick** · 07-04-2004, 12:34 PM

looks like an awesome plan bud. We gotta find a PL meet around our area so we can both compete. I've been itching to try a PL meet, but not before i can BP atleast 315 (i got 275 w/o a pause fairly easily this week).

**Monolith** · 07-04-2004, 01:26 PM

Awesome! Man, youre strong as an ox as it is... i cant wait to see the poundage you start putting up on a strength-oriented routine.

**P-funk** · 07-04-2004, 01:52 PM

GW and Mono thanks.

Yan, I hear ya. gotta find somethin' to train for. 275 is good man. I was supposed to have a week off of training but, you know me. I was spotting this kid on bench while waiting for one of my cleints on tuesday and all of a sudden I am doing doubles just for fun..lol. I was doing them competition style jsut messing around and I was throwing up 265 easy. I am sure I can bang out 305 right now. I want to get back to 315 and then get up to aobut 325 on my bench press. For my squat I want to get over 400 for reps and on deadlift my goal is to pull 500+.

**P-funk** · 07-05-2004, 03:58 PM

7/5 Diet

meal 1
6 whites
3 whole
1c oats with a little sugar free maple syrup
multi vitamin
b-complex
vitamin C
glucosamine/chondrotin/MSM

meal 2
8oz chicken
2 slices 100% whole grain bread
1 med aple
5 fish oil caps

meal 3 (post workou)
2.5 scoops whey
2 rice cakes

meal 4
8 oz steak
8 oz sweetpotato
steamed onions, peppers and green beans

meal 5
8oz chicken
1c uncle sam ceral
3/4c Atkins carb countdown skim milk
5 fish caps

meal 6 (at bed time)
1 packet Pro Lab lean mass Matrix MRP (cin/oatmeal flavor)
4 tbsp natty pb
ZMA

Water= 6L

NOTES......NEED MORE CALORIES!!!!

**Monolith** · 07-05-2004, 04:02 PM

I cant believe youre eating so clean right after a comp... i think id still be working my way through krispy kreme.

**P-funk** · 07-05-2004, 04:11 PM

7/5 training- total body

Not starting my program until next week. Basic conditioning workout. Low rest intervals. Wokred out alone as my training partner got to drunk last night to workout today (and everyone wonders why I don't drink?)

BW= 182lbs.

warm up- 5min. stationary bike

Standing overhead barbell press
135x10
135x8
135x6

squats (messed around here)
225/10x2
225/8x1

pull ups
bw/8x3

prone incline dumbell face pulls
25/15x3

dumbell skullcrushers
45/12x2
45/9x1

explosive shrugs (from hang position)
225/5x3 (clean grip)
225/5x3 (snatch grip)

unilateral swiss ball leg curls (No rest inbetween sets)
bw/15x3

weighted decline crunches(holding dumbells in each hand at side of head)
bw + 10lb dumbells/20x2

hanging leg raises (straight legs; wings)
bw/10x3

training notes

veral not bad considering I am coming off a week off and not counting the workouts on compeition week because they were so submaximal two weeks of non-intense training. The squats were messed up. I haven't trained legs for 2 weeks (the last time was the saturday before my contest but that workout was ujst leg ext. and leg curls. I haven't squated for 3 weeks!!). So I expected to be tight, sore and rusty and I was. I messed with my stance a bit, trying to go wider and was really uncomfortable. I am going to have to work on my flexability big time to squat like that as my adductors must be tight because they want to dip in a little bit when my stance is that wide. My typical narrow stance does not present this problem. Either that or I have a weakness in my abductors which may very well be. So I will throw in a day or two of abductor work into my program. I am going to have to start with light weight to get the powerlifter form of squating down as 225lbs was difficult to even manouver. Other than that everything else was cool. I can't waite to get my regular strenght back and start moving some weight around.

**P-funk** · 07-05-2004, 04:12 PM

Originally Posted by Monolith

I cant believe youre eating so clean right after a comp... i think id still be working my way through krispy kreme.

I like shit all this past week. I feel like crap when I eat like that for extended periods of time. I feel better already once I clean up my diet.

**P-funk** · 07-06-2004, 03:53 PM

7/6/2004

30min. yoga/stretching

I had a guy I know do some muscle activation therapy on my hips today as well.

Diet:

M1
10 whites
3 raw yolks
1c oats
multi vitamin
glucosamine/chondrotin/MSM
b-complex
vitamin c

M2
8oz ground turkey
4 slices 100% whole grain baker's bread

M3
1 can of albacore tuna
2TBSP mayo
1/4c raw almonds
1 apple

M4
1 packet ISO pure MRP
10 fish caps

M5
8 oz chicken
1.5c brown rice
steamed broccoli and green beans
(I tooked the cooked chicken, steamed veggies and steamed brown rice and placed them in 3/4c of low sodium chicken broth and threw them in the oven so I will count the chicken broth into my cals even though I dumped it out once cooking was done)
2 hardboiled eggs

M6 (bed time)
Pro Lab lean mass matrix MRP
4tbsp natty peanut butter

totals:
4251 cals
347 protein
360 carbs
160 fats

Water= 6-7 liters
coffee= 1 small cup earlier in the day

Notes.....still hungry!! On training days i get one more meal (the post workout meal). Maybe that is why I am hungry.....GRR...need more food.

**Monolith** · 07-06-2004, 04:08 PM

lmao, youre still hungry after all those cals?

try going to mcdonalds... see if that can satisfy it

**P-funk** · 07-06-2004, 04:13 PM

Originally Posted by Monolith

lmao, youre still hungry after all those cals?

try going to mcdonalds... see if that can satisfy it

Yuk I hate fast food.

Man, you have no idea, I am starving. I feel like i am still dieting. LOL. I diet on more calorise than most people taken in when bulking.

**oaktownboy** · 07-06-2004, 11:34 PM

lol..this is a bulk right?? where's the junk food?

**P-funk** · 07-07-2004, 06:05 AM

Originally Posted by oaktownboy

lol..this is a bulk right?? where's the junk food?

bulk? LMAO, I am just trying to retain my bw!!!! If I were bulking up I'd be at more cals than this. Junk food? I don't eat to much junk. I feel like crap if I load up on sugar. When I am bulking though I usllay take inabout 4500-5000cals a day and I have one (just one!!) treat a day (like a few cookies) to help bump my cals up higher. But I really try not to eat a lot of shit.........I look at my diet and I laugh when I see threads in the diet forum that state "I am trying to bulk and there is no way I can eat 4000cals a day of all clean foods. I need to have some crap in there."....lol, Give me a break, get some discipline!

**P-funk** · 07-07-2004, 07:59 PM

7/7/04 Diet:

M1
6 whites
2 whole
1.5c uncle sam cereal
1c atkins carb countdown skim milk

M2 (post workout)
2.5 scoops whey
3 rice cakes

M3
1 can albacore tuna
1 harboiled egg
2tbsp mayo
1c oatmeal

M4
10oz chicken
12oz sweetpotato
10fish caps

M5
8oz ground turkey
1.5c brown rice

M6
Iso pure MRP
4tbsp natt pb

totals
3680 cals
329 protein
323 carbs
115 fat

**P-funk** · 07-07-2004, 08:05 PM

7/7- training (total body)

BW- 178

dumbel bench press
100/10x2
100/6x1

close grip machine row
210/10x3

then we worked on our form for powerlifter squats (wide stance; low bar). We went with light weight and just did triples to try and get the form down.

185x3
205x3
225/3x2

high pulls (hang position; snatch grip)
95/4x1 (warm up)
135/3x4

barbell curls
95/10x1
105/8x1

reverse peck deck (horizontal grip)
135/15x3

lying dumbell external shoulder rotation
8/10x2

superset
a) siptup (feet elevated)- bw + 20/12x3
b) russian twists- bw + 25/12x3

notes- still wating for my strenght to come back. Felt pretty good today. Legs were sore as hell though. The powerlifter stance squats are starting fall together. LOL, I did one set at the end which I didn't write down of my normal, high bar, narrow stance squats with 225 and for a second I was all messed up trying to get back in the groove of them after squating the other way. I am not smart enough to change between the two..lol.

**Monolith** · 07-07-2004, 09:56 PM

Dang, 178? Youre still lean as hell. And pressing the 100's for 8... i dunno what youre complaining about.

**P-funk** · 07-08-2004, 02:57 AM

Originally Posted by Monolith

Dang, 178? Youre still lean as hell. And pressing the 100's for 8... i dunno what youre complaining about.

you mean 100s for 10

I am not complaining. I ujst put the question mark there because it appears that I am losing weight with all the cals?? LOL

**oaktownboy** · 07-08-2004, 11:58 PM

Originally Posted by P-funk

I look at my diet and I laugh when I see threads in the diet forum that state "I am trying to bulk and there is no way I can eat 4000cals a day of all clean foods. I need to have some crap in there."....lol, Give me a break, get some discipline!

hilarious..absolutely hilarious

**oaktownboy** · 07-08-2004, 11:59 PM

Originally Posted by P-funk

7/7/04 Diet:

M1
6 whites
2 whole
1.5c uncle sam cereal
1c atkins carb countdown skim milk

M2 (post workout)
2.5 scoops whey
3 rice cakes

M3
1 can albacore tuna
1 harboiled egg
2tbsp mayo
1c oatmeal

M4
10oz chicken
12oz sweetpotato
10fish caps

M5
8oz ground turkey
1.5c brown rice

M6
Iso pure MRP
4tbsp natt pb

totals
3680 cals
329 protein
323 carbs
115 fat

how's that atkins milk??

**P-funk** · 07-09-2004, 04:08 AM

Originally Posted by oaktownboy

how's that atkins milk??

tastes like regular milk to me. it is fine.

**Rocco32** · 07-09-2004, 05:10 AM

How'd I miss this journal

LOL. I love the title! You need to help me with a title next time I do a new journal

Can't wait to see your progress on this, looks great and with your dedication I'm sure your gonna see great results!

**P-funk** · 07-09-2004, 10:53 AM

7/9/04

bw- 178

push jerks (2-3min rest interval)
155/3x1
175/3x1
195/3x1
1min rest interval-----> 175/1x4

trap bar deadlift
295/19x1

Dips
bw + 90/12
bw + 90/10
bw + 90/6

dumbell pullovers
100/10x2

chin ups
bw/10
bw/7
bw/6

stairs (calf raises on ascending stairs. no rest inbetween steps)
bw/10x10

grip work superset (2x's through)
a) 10lb pinch plates to failure
b) ring out large soaking wet towel as fast as possible

lying leg raises
bw/54x1

notes- felt good today. the push jerks felt rusty because I haven't trained explosively for a few months since I was pre-contest training. Once my foot work gets faster I shuold be back up around 225 and hopefully more. I really wanted to hang on for one more rep ( to get and even 20) on the trap bar but my grip was failing and my hammies were fatiguing fomr all the push jerks so my back was starting to pull to much. These total body workouts are brutal. We move at a fast pace, aside form out strength exerciese were we are resting 3min., the rest interval is you go I go (about 45sec and no more than 90sec.). The worst part about this, and it almost happend to me today

, is that your system takes such a beating when you train like this that you feel like you are about to shit your pants.

**gwcaton** · 07-09-2004, 11:37 AM

Originally Posted by P-funk

7/9/04 The worst part about this, and it almost happend to me today

, is that your system takes such a beating when you train like this that you feel like you are about to shit your pants.

That would be embarassing ! Better wear a depends next time.

But a good looking wo for sure .

**P-funk** · 07-10-2004, 02:33 PM

7/10/04

Bw- 179

Sprint workout

Buttkicks - 30yrds x 2
High knees- 30yrds x 2
power skips- 30yrds x 2

Sprints
30yrds x 4
50yrds x 3
100yrds x 2
50yrdss x 2
30yrds x 4

yoga/stretching to finish up

Comments- I really tried to hammer out the short yard spirnts, the 30s. I want to increase my explosivness so I am really focusing on getting a quick start and explosion in those first few steps. The other two, slightly longer distances (50 and 100yrsds) were more for working on my anerobic threshold. All in all a good workout. I was moving really fast. My training partner wasn't with me today so I had no one to clock my time though, so that kind of sucked. It is also fun to have him around for these workouts because he is ridiculously quick (x-collegiate soccer player and all state in high school!) so it pushs me to try and keep up with his times. Oh well.

**PreMier** · 07-10-2004, 02:52 PM

I missed this... I look forward to following along.

**P-funk** · 07-10-2004, 02:53 PM

Originally Posted by PreMier

I missed this... I look forward to following along.

thanks.

pics look good. i posted my comments and said my piece.

**atherjen** · 07-10-2004, 04:37 PM

Hey Pattypoo- EXCELLENT goals and training layout. I love the incorporation of sprints/yoga. Something else maybe to compliment the yoga would be Pilates, its just as beneficial, I love it.
Everything looks great, and Im without a doubt that you will succeed.. Look forward to following along as always

**gwcaton** · 07-10-2004, 04:39 PM

Pattypoo ????!!!!

Only a pretty lady could get away with that I bet !

**P-funk** · 07-10-2004, 04:50 PM

Yep, I love it when the prett girls call me pattypoo!!!!

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