Thread: fUnc

Originally Posted by Archangel

Brother FUnc, awesome w/o's in here my Friend!!! Keep it up, Your helping push me too Brother!!!

Thank you AA!! I've been watching your journal too, even though i haven't been posting... incredible intensity you have!

Originally Posted by Seanp156

Nice to see you're back at it Func, looking strong.

Thanks sean

Calves

Leg press calf raise
270 x 3 x 50

didnt do calves yesterday and they are something ive always neglected but im putting a stop to it. Chest/Bi day tomorrow, cant wait.

Chest/Bi/Abs

Incline DB
90 x 8 PB
90 x 8
80 x 8

Flat DB
90 x 1 x 5
80 x 4 x 5

Flat DB Flyes (RI = 15)
30 x 3 x 10

EZ-bar curls
85 x 8
65 x 8
65 x 8

Incline DB Curls (each arm)
30 x 3 x 8

Swiss ball situps (9lbs - RI = 30)
bw x 3 x 15

V-Sits (9lbs - RI = 30)
bw x 3 x 12

I felt great in the gym today. The first set of inclines went up very smooth, and i actually got another set with the same weight (which happened to be a PB).

After the inclines, I didn't have much left in me for flat presses yet i still managed to get 5 solid sets.

The EZ bar curls were awesome and so were the incline db curls... really havent done those in awhile and got an awesome pump from them.

Funny story.... while I was doing swiss ball situps my back was so sweaty (no shirt on) that i slid off the ball and landed on my ass while the swiss ball shot across my basement, i was crackin up.

Do you favor DB work over BB work? Alot of these routines I find want me using DB's but I just hate using DB's for chest excercises.

yea i definately prefer DB work over BB, although I mix in both for obvious reasons. Whether it's mental or not, I feel I get more of a pump whilst using DB's for chest and I am more satisfied with DB's rather using a BB. That, and IMO DB's are much harder and I like to challenge myself.

I'm actually looking into HST and finding it quite interesting so some time in the near future I might give it a go.

Brother FUnc, great w/o's in here!!! Be glad that didn't happen to you at a gym (LOL)!!! HST is pretty interesting, I say go for it, your doin awesome at whatever you decide to do!!!

Shoulders/Abs

DB Press
90 x 2 x 5 PB
80 x 3 x 5

Side Laterals
20 x 3 x 12

Reverse Laterals
20 x 3 x 12

Standing 1 Arm DB Press'
40 x 2 x 20

Swiss situps
25lbs x 3 x 12

V-sits
25lbs x 3 x 12

well first off, the PB... the 90's were actually not bad, I might even be able to do 100's for 5 who knows.. the CEE is definately kicking in though.

I destroyed my shoulders with the 1 arm db press' ... wow omg my shoulder was going to fall off my body it burned so much.

And I finally upped the weight with the ab exercises and I definately felt it .. LOL. i went from a 9lbs medicine ball to a 25lbs barbell.. felt good though.

I cannot wait to start cutting... the eating is getting ridiculous, its so hard to eat this many calories and a 100-200 cal difference can be the difference of gaining a pound or not. I wonder what weight I'll be at after a cut from 235 @ 15%bf (guessing thats wut I'll b at)

Legs tomorrow.

Awesome w/o there BRother FUnc!!! I agree, 1 arm DB presses are a killer shock to the system!!!

Originally Posted by Archangel

Awesome w/o there BRother FUnc!!! I agree, 1 arm DB presses are a killer shock to the system!!!

]
thx man... yea my shoulders were ripped to hell. definately a shock

Originally Posted by fUnc17

]
thx man... yea my shoulders were ripped to hell. definately a shock

Chest/Bi's

Flat DB Press
100 x 2 x 8 PB
90 x 1 x 8
80 x 1 x 10

Incline DB Press
80 x 1 x 8
70 x 2 x 8 (shoulders were dead)

Incline Fly
30 x 2 x 8

Conc. Curls
30 x 2 x 12

Hammer Curls
30 x 2 x 10

Incline Curls
30 x 1 x 15

Very good w/o today. nice increase on flat DB's, got 2 sets for 8 reps with the 100's. Although my inclines did suffer alot, my shoulders are tri's were absolutely fried after flat DB's.

Bi's got a great pump, especially on concentration curls

Back/Tri/abs

DB Rows
70 x 1 x 8
100 x 2 x 8

T-Bar Rows
135 x 3 x 8

Chinups
25 total

Reverse hypers
0 x 3 x 8

DB Shrugs
80 x 2 x 25

Skullcrushers superset CG ez bar bench (same weight)
105 x 2 x 8 PB
85 x 1 x 8

Tate presses
50 x 3 x 8 (tri's were gone after the skullcrushers)

Swiss ball situps (25lbs)
25lbs x 3 x 12

Hanging knee raises
0 x 3 x 12

AWESOME workout. First time I've ever actually isolated my lats on rowing exercises... never really felt my lats burn like that before. it was great.

I did 15 minutes of lower back stretching pre and post w/o.

Went light on the rows due to my lower back tightness.

Did some reverse hypers (no weight) to nurse my lower back region. Havent done deadlifts/squats in a couple weeks because of it. It feels SO GOOD today... I didn't realize the pain/uncomfort it was causing me.

Tomorrow is a rest day but I'm gunna see how I feel on leg day. Hopefully I can do squats, I have no doubt I'll be able to (pain-free)

P.S. - BW is up to 225

6'3 225... your sick.. ha.. nice weights there man. good luck on the leg day.

Originally Posted by soxmuscle

6'3 225... your sick.. ha.. nice weights there man. good luck on the leg day.

thanks man... honestly im not very big for my height. I know people 3 inches shorter that weigh the same and are much more ripped. I'd have to weigh like 250+ and be ripped to look big. But I still like being tall

Legs

Back squat (ATF)
225 x 3 x 8 -- back is fine, weight was light, didn't push it

Front Squat
135 x 1 x 8
185 x 2 x 8

1 Leg leg press
275 x 3 x 8

Leg press calf raise
275 x 50
275 x 25

Lying Leg curl
45 x 2 x 10

Weight was really light today. My back felt really good. 100% in fact. Front squats were a first, and kinda interesting. My sweaty ass arms kept making the bar slide all over but whatever I got my sets in.

Chest/Bi's

Flat Bench
185 x 3
225 x 3
255 x 1
275 x 1 PB
285 x 0 (F) ooooooooooooo soo close

Incline DB
80 x 3 x 8

Flat DB Flyes (1-10-1)
20 x 3 x 10

Concentration curls
40 x 8
30 x 8
20 x 8

Hammer curls
30 x 3 x 8

Very good w/o. When I put 255 on the bar, I put it up so fast and smooth, I knew I was gettin at least 275. 285 almost made it up, about 3/4 of the way then I failed

Bi's were HUGE after I lifted. ENORMOUS pump. I think the CEE is kickin in. They've never been this pumped ever.

did shoulders 2 days ago, forgot to post it. Just did some standing OH presses, stability ball arnold presses, side laterals and reverse laterals.

Deadlifts tomorrow

P.S. BW: 226

As a side note..

On shoulder day I was fuckin around with the bar and started doing some cleans with 135. That shit is so fun, shrugging and getting underneath into a front squat. I was like having fun lifting, when I usually lift its like im going to work but when I was doin cleans i was having a good time, excited too.

Awesome w/o's in here Brother FUnc!!!

Back/Tri's


Deads (easing my back into this)(10 sec static hold)
225 x 2 x 3
315 x 2 x 3
365 x 2 x 3
385 x 2 x 3

Yates Rows (again easy with my lower back)
225 x 3 x 8

Chinups
20 total

DB rows
80 x 3 x 8

Weighted Dips
bw + 25lbs x 3 x 8

Skullcrushers
85 x 3 x 8

DB Shrugs
80 x 2 x 20


Haven't done deadlifts in god knows how long. My lower back feels very good, but I was playing it safe and not going balls to the walls with a shitload of weight. I used low weight, did triples, and used an overhang grip.

Rest of my workout was fairly decent, the skulls pumped my tri's so hard, they hurt for about 10min's after I was done. And when I did shrugs I could barely hold on because my forearms were destroyed from holding the weight for 10 secs after each rep on deads.

Aside from feeling like a pussy because of the weight I was using, it was an all around good w/o

numbers are just numbers BRother FUnc!!! Don't get caught up too much in the numbers game my Friend!!! I think your w/o's are incredible!!!

Yo mang....wud up....its dan....yea seems like a good w/o...chek out my journal...i know its not much at all....but lemme know whats up....ttyl...peace bro

Chest/Bi's

Flat BB
225 x 8
225 x 8
315 x 1 PB

Incline DB
85 x 3 x 8 - kinda burnt

Cable crossover
60 x 3 x 10

Concentration curls
35 x 3 x 8

Hammer curls
40 x 3 x 8


Awesome workout! I got 3 plates my first try!! I didn't even fail! I havent posted in awhile I've been extremely busy with school, etc.

I actually pinched a nerve in my neck (at least I think i did) and on my left hand, my pinky and ring finger have been numb for the past 2+weeks. Pins and needles feeling. I'm going to a neurologist to get an emg but i'm not worried about it.

This w/o was 2 days ago, Yesterday I did some oly lifting and I kicked my own ass with that. Almost puked. I'll post the oly w/o later when I get back from class.

btw, I lost a few lbs cuz ive been so busy with school and such. hard to eat alot at school, i'm looking lean though. sitting at about 221lbs, so only lost about 5lbs, not bad. I can do more pullups now !!!

good to have you back.