The Saga continues.....

**P-funk** · 11-01-2004, 08:08 AM

Okay, new journal time. I have run the old one long enough. So, I just got back from the Olympia, it was a lof of fun and I got to meet a whole bunch of cool people from here. Now it is time to get things cracking and start growing. I am right now thinking about competing in March (mid to late march) and hopefully a couple of shows right after that. I am pretty pumped up to compete after just coaching one of my clients in her first figure contest (at which she placed third and we have another one next weekend). She talked me into thinking about this show in March so I think I will shoot for it. Right now my body weight is fluctuating between 189 adn 191lbs. I got clipped at 11% bf. I want to really hit 195lbs at 10% by Jan. I know it seems like a long shot but it is just something to work towards. If I don't hit it no biggie. At any rate I don't want to get my BF% up any higher so that I don't have to diet for a long time to get in shape.

My diet will be clean as always and I will log it if I have the time. It is pretty much the same thing everyday anyway.

Training wise I am going to mix things up. I have been doing a lot of olympic lifting, conditioning type training and explosive/ballistic training lately. It is time to change things up for a bit. I will try a split that I tried a long time ago. Basically it rotated around so that one muscle group will get hit twice a week while the others will get hit once. In a four week period everything will get a week where it is worked twice. it starts like this:

mon- back/ bi's
tues- chest/tri's
wed- off
thurs- legs
fri- shoulders
sat- back/bi's
sun- off

then on monday I start with whatever what was worked on tues. like this:

mon- chest/tris
tues- legs
wed- off
thurs- shoulders
fri- back/bis
sat- chest/shoulders
sun of

See???

I will do that for four weeks and then probably switch to something else like a two on one off push/pull/legs split.

cardio- not right now. but I may throw it in now and again somewhere on the next couple of weeks

supplements- I don't really use much. Whey, Flax and occasionally creatine. I have't used creatine for over a month now so maybe I will start that tomorrow.

So I guess that's it. I'll see what kind of improvements I can make to my body and see how much size I can add in the next two months. I should be able to do okay if I can (a) stay healthy and injury free and (b) mentally stay healthy and free from depression (that one is a tough one for me).

here we go..............

bulletproof1 · 11-01-2004, 08:13 AM

sounds solid bro. ill be here with ya.

**IainDaniel** · 11-01-2004, 08:30 AM

Good luck P. Now update that avi, you're fuqqin' huge

**P-funk** · 11-01-2004, 08:50 AM

Quote:

Originally Posted by IainDaniel

Good luck P. Now update that avi, you're fuqqin' huge

I am??

**IainDaniel** · 11-01-2004, 09:12 AM

You're Kidding me right! Don't be foolish. Compared to your current avi, there is remarkable changes.

Just keep kickin' ass

**CowPimp** · 11-01-2004, 09:13 AM

I like to take a look at your unconventional trainin methods. Your journals are just oozing with good ideas. Good luck on your goals P-Funk.

**P-funk** · 11-01-2004, 09:14 AM

Quote:

Originally Posted by CowPimp

I like to take a look at your unconventional trainin methods. Your journals are just oozing with good ideas. Good luck on your goals P-Funk.

What unconvential training methods??? LOL.......I don't see anything that weird in here.

**CowPimp** · 11-01-2004, 09:18 AM

Quote:

Originally Posted by P-funk

What unconvential training methods??? LOL.......I don't see anything that weird in here.

Not necessarily what you are doing right this moment, but in the past I have seen the usage of a lot of olympic movements, uncommon exercises, and various other sport-specific type training.

**P-funk** · 11-01-2004, 09:21 AM

Quote:

Originally Posted by CowPimp

Not necessarily what you are doing right this moment, but in the past I have seen the usage of a lot of olympic movements, uncommon exercises, and various other sport-specific type training.

Oh yeah, I'll still do that stuff.

A lot of people don't like to believe me that things like total body training, upper/lower splits, push/pull or olympic lifting routines can make you grow. Most people are so afraid that their arms will shrivel up if they don't train one body part a day. I think a grow better on one of the routines I listed above. The only reason I am going back to body parts for the next four weeks is to mix it up and doing something different. I will still do cleans throuhg out these next four weeks though. Nothing makes my traps grow bigger than cleans.

**CowPimp** · 11-01-2004, 09:25 AM

Quote:

Originally Posted by P-funk

Oh yeah, I'll still do that stuff.

A lot of people don't like to believe me that things like total body training, upper/lower splits, push/pull or olympic lifting routines can make you grow. Most people are so afraid that their arms will shrivel up if they don't train one body part a day. I think a grow better on one of the routines I listed above. The only reason I am going back to body parts for the next four weeks is to mix it up and doing something different. I will still do cleans throuhg out these next four weeks though. Nothing makes my traps grow bigger than cleans.

I hear that. Full body workouts are awesome. They can condition you in a way that a regular training split simply cannot.

Rocco32 · 11-01-2004, 09:26 AM

Yeah, a new journal!!

Great, looking forward to following along and I'm sure I'll get some great ideas for what to do for my program. Good luck man.

**P-funk** · 11-01-2004, 09:30 AM

thanks Rock......let me know if you need help with your proram.

Cow- yeah, total body is brutal. I got to train at Gold's with Premeir while I was in vegas. He got to see all the unconvential, totaly body bullshit first hand. He can attest to what goes on during my training sessions......Hey P.....How bout them rest intervals???

Rocco32 · 11-01-2004, 09:36 AM

Thanks Patrick. If you ever want to stop in and give any advice your always welcome. I'm just playing it by ear right now and trying to do some exercises I haven't done before. Plus meet my goals.

BTW, I want to hear more about you and Jake in Vegas!!

**P-funk** · 11-01-2004, 09:42 AM

Quote:

Originally Posted by rock4832

Thanks Patrick. If you ever want to stop in and give any advice your always welcome. I'm just playing it by ear right now and trying to do some exercises I haven't done before. Plus meet my goals.

BTW, I want to hear more about you and Jake in Vegas!!

Well, Jake is staying in Vegas with his cousin for another week. I am sure when he gets back he can give you details. We got pretty crazy dunk though.....LMAO!!

yellowmoomba · 11-01-2004, 11:59 AM

Quote:

Originally Posted by P-funk

Well, Jake is staying in Vegas with his cousin for another week. I am sure when he gets back he can give you details. We got pretty crazy dunk though.....LMAO!!

How can anyone survive more than one week in Vegas ??

Post some pics

MaxMirkin · 11-01-2004, 12:03 PM

Hey Patrick, how was Vegas? How was BritChick, in person? Did you two do anything......bad?

Jill · 11-01-2004, 12:05 PM

Good luck-I gotta get crackin now too....

aggies1ut · 11-01-2004, 02:23 PM

Funk, it was good meeting ya. LOL, I must say, damn, you are a hornball though.

**P-funk** · 11-01-2004, 02:43 PM

YM- I'll get some pics up. Britchick has all the good ones though. Her digital camera is better than my piece of shit disposable CVS one.

Max- It was fun. No, nothing bad happend. Lots of laughing though. We all had a good time.

Velvet- thanks as always

Aggies- I am just a hornball pig for show (like howard stern). I just love the shock value. I am actually a really moral guy if you could believe that.

aggies1ut · 11-01-2004, 02:53 PM

Lol, well it was cool meeting ya. I hope you had a good trip back to NY. I'm bummed that Jake didn't shave your head or something while you guy's were drunk though.

**P-funk** · 11-01-2004, 02:55 PM

Quote:

Originally Posted by aggies1ut

Lol, well it was cool meeting ya. I hope you had a good trip back to NY. I'm bummed that Jake didn't shave your head or something while you guy's were drunk though.

Oh man, that would have sucked!! I would not want to be bald.

**IainDaniel** · 11-01-2004, 02:58 PM

So what! No finger Blasting ?

**P-funk** · 11-01-2004, 02:59 PM

Quote:

Originally Posted by IainDaniel

So what! No finger Blasting ?

Not this time around.......Well, there was that one girl at the Dance club that I was dancing with......

fantasma62 · 11-01-2004, 03:05 PM

P-funk....I wish you nothing but good things.

You go and kick some ass in that competition. I for one am pulling for you

**P-funk** · 11-01-2004, 03:08 PM

thanks man, appreciate it.

**P-funk** · 11-01-2004, 03:17 PM

11/1/04

BW- 189

Back/bis

wide girp pull downs
Rest Interval= 45sec
plate#14/8x4

one arm DB rows
RI= 30sec
100/8x3

Machine Rows
RI= 60sec
200/8x3

cambered bar culs
RI= 60sec
85/12
85/10

dumbell hammer preacher curls (unilteral)
RI= no rest inbetween sets
20/15x2

cable curls
RI= 30sec
plate#8/12x3
<

11-01-2004, 08:08 AM	#1
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	The Saga continues..... Okay, new journal time. I have run the old one long enough. So, I just got back from the Olympia, it was a lof of fun and I got to meet a whole bunch of cool people from here. Now it is time to get things cracking and start growing. I am right now thinking about competing in March (mid to late march) and hopefully a couple of shows right after that. I am pretty pumped up to compete after just coaching one of my clients in her first figure contest (at which she placed third and we have another one next weekend). She talked me into thinking about this show in March so I think I will shoot for it. Right now my body weight is fluctuating between 189 adn 191lbs. I got clipped at 11% bf. I want to really hit 195lbs at 10% by Jan. I know it seems like a long shot but it is just something to work towards. If I don't hit it no biggie. At any rate I don't want to get my BF% up any higher so that I don't have to diet for a long time to get in shape. My diet will be clean as always and I will log it if I have the time. It is pretty much the same thing everyday anyway. Training wise I am going to mix things up. I have been doing a lot of olympic lifting, conditioning type training and explosive/ballistic training lately. It is time to change things up for a bit. I will try a split that I tried a long time ago. Basically it rotated around so that one muscle group will get hit twice a week while the others will get hit once. In a four week period everything will get a week where it is worked twice. it starts like this: mon- back/ bi's tues- chest/tri's wed- off thurs- legs fri- shoulders sat- back/bi's sun- off then on monday I start with whatever what was worked on tues. like this: mon- chest/tris tues- legs wed- off thurs- shoulders fri- back/bis sat- chest/shoulders sun of See??? I will do that for four weeks and then probably switch to something else like a two on one off push/pull/legs split. cardio- not right now. but I may throw it in now and again somewhere on the next couple of weeks supplements- I don't really use much. Whey, Flax and occasionally creatine. I have't used creatine for over a month now so maybe I will start that tomorrow. So I guess that's it. I'll see what kind of improvements I can make to my body and see how much size I can add in the next two months. I should be able to do okay if I can (a) stay healthy and injury free and (b) mentally stay healthy and free from depression (that one is a tough one for me). here we go..............
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-01-2004, 08:30 AM	#3
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	Good luck P. Now update that avi, you're fuqqin' huge
	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

11-01-2004, 09:12 AM	#5
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	You're Kidding me right! Don't be foolish. Compared to your current avi, there is remarkable changes. Just keep kickin' ass
	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

11-01-2004, 09:13 AM	#6
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	I like to take a look at your unconventional trainin methods. Your journals are just oozing with good ideas. Good luck on your goals P-Funk.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

11-01-2004, 09:26 AM	#11
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Yeah, a new journal!! Great, looking forward to following along and I'm sure I'll get some great ideas for what to do for my program. Good luck man.
	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...

11-01-2004, 08:13 AM	#2
bulletproof1 Senior Member Elite Member Join Date: May 2004 Location: * Posts: 2,428	sounds solid bro. ill be here with ya.

11-01-2004, 09:30 AM	#12
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	thanks Rock......let me know if you need help with your proram. Cow- yeah, total body is brutal. I got to train at Gold's with Premeir while I was in vegas. He got to see all the unconvential, totaly body bullshit first hand. He can attest to what goes on during my training sessions......Hey P.....How bout them rest intervals???
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-01-2004, 09:36 AM	#13
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Thanks Patrick. If you ever want to stop in and give any advice your always welcome. I'm just playing it by ear right now and trying to do some exercises I haven't done before. Plus meet my goals. BTW, I want to hear more about you and Jake in Vegas!!
	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...

11-01-2004, 12:03 PM	#16
MaxMirkin Cheerfully Offensive Join Date: May 2004 Location: NYC Posts: 3,696 Photos: 4	Hey Patrick, how was Vegas? How was BritChick, in person? Did you two do anything......bad?
	The lions sing and the hills take flight. The moon by day, and the sun by night. Blind woman, deaf man, jackdaw fool. Let the Lord of Chaos rule.

11-01-2004, 12:05 PM	#17
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Good luck-I gotta get crackin now too....

11-01-2004, 02:23 PM	#18
aggies1ut NorCal Elite Member* Join Date: Jan 2003 Location: Sacramento, Ca. Posts: 3,580 Photos: 19	Funk, it was good meeting ya. LOL, I must say, damn, you are a hornball though.

11-01-2004, 02:43 PM	#19
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	YM- I'll get some pics up. Britchick has all the good ones though. Her digital camera is better than my piece of shit disposable CVS one. Max- It was fun. No, nothing bad happend. Lots of laughing though. We all had a good time. Velvet- thanks as always Aggies- I am just a hornball pig for show (like howard stern). I just love the shock value. I am actually a really moral guy if you could believe that.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-01-2004, 02:53 PM	#20
aggies1ut NorCal Elite Member* Join Date: Jan 2003 Location: Sacramento, Ca. Posts: 3,580 Photos: 19	Lol, well it was cool meeting ya. I hope you had a good trip back to NY. I'm bummed that Jake didn't shave your head or something while you guy's were drunk though.

11-01-2004, 02:58 PM	#22
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	So what! No finger Blasting ?
	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

11-01-2004, 03:05 PM	#24
fantasma62 HIHT Join Date: Jul 2004 Location: SoFla Posts: 2,516	P-funk....I wish you nothing but good things. You go and kick some ass in that competition. I for one am pulling for you
	-Tony- HIHT: High Intensity Hybrid Training

11-01-2004, 03:08 PM	#25
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	thanks man, appreciate it.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-01-2004, 03:17 PM	#26
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	11/1/04 BW- 189 Back/bis wide girp pull downs Rest Interval= 45sec plate#14/8x4 one arm DB rows RI= 30sec 100/8x3 Machine Rows RI= 60sec 200/8x3 cambered bar culs RI= 60sec 85/12 85/10 dumbell hammer preacher curls (unilteral) RI= no rest inbetween sets 20/15x2 cable curls RI= 30sec plate#8/12x3 <