Funky Training

**P-funk** · 02-01-2005, 09:20 PM

Quote:

Originally Posted by soxmuscle

Yo rock, what happened to the HIT?

who needs HIT when you have FUNK?? DUH!!!

GoalGetter · 02-01-2005, 09:21 PM

Quote:

Originally Posted by P-funk

who needs HIT when you have FUNK?? DUH!!!

Double duh!

soxmuscle · 02-01-2005, 09:24 PM

Quote:

Originally Posted by P-funk

who needs HIT when you have FUNK?? DUH!!!

What are the tricks of this "Funk" you speak of?

thatguy · 02-01-2005, 09:24 PM

Hey Rock, what supps are you taking?

Velvet · 02-02-2005, 07:13 AM

Quote:

Originally Posted by P-funk

I don't know....lol....everyone wants me to help them out. HELLO......I DON'T KNOW ANYTHING PEOPLE!!!

Shut up Dick, you do too

Velvet · 02-02-2005, 07:14 AM

Morning Rocky

Whatcha working today?

Luke9583 · 02-02-2005, 07:33 PM

WHERE's ROCKY?

JerseyDevil · 02-03-2005, 05:34 AM

Just saw your last two wo's Rock. Good stuff

. Those short RI's are killa.

Rocco32 · 02-03-2005, 06:52 AM

Quote:

Originally Posted by Archangel

I know the feeling about trying to brake!!!

Excellent w/o Brother. Truelly inspiring!!!

Thanks Angel!

Your having some good w/o's yourself there buddy!

Quote:

Originally Posted by Premi

Jesus Christ P.. Who ARENT you training?!

Good luck David

Thanks buddy! Can't wait for your w/o's to start again!

Quote:

Originally Posted by Sox

Yo rock, what happened to the HIT?

I see P already answered that one LOL

Quote:

Originally Posted by ThatGuy

Hey Rock, what supps are you taking?

Hey buddy. Right now I take-
ICE
ON Protein
Fish Oil
ZMA
Melatonin
ECY right before w/o

That's it for now. I'll be getting creatine in a bit but short on cash right now

Quote:

Morning Rocky Whatcha working today?

Morning Jeni

Yesterday was a off day

How are you doing?

Quote:

Originally Posted by Lukester

WHERE's ROCKY?

I'm here!

Yesterday was a busy day.

Quote:

Originally Posted by JD AKA Lifting King

Just saw your last two wo's Rock. Good stuff . Those short RI's are killa.

Thanks JD, and the short RI's are killing me. Especially with pulling movements and biceps!

gwcaton · 02-03-2005, 06:56 AM

Morning Rock ,

Hows it going in your neck of the woods ?

Velvet · 02-03-2005, 06:56 AM

Hey Rocky!! Wasssup?

Rocco32 · 02-03-2005, 06:57 AM

Quote:

Originally Posted by gwcaton

Morning Rock ,

Hows it going in your neck of the woods ?

Hey Gary, going well! I start my new job on the 14th! So I'm excited about that

Rocco32 · 02-03-2005, 06:57 AM

Quote:

Originally Posted by Velvet

Hey Rocky!! Wasssup?

Morning Jeni!

Rocco32 · 02-03-2005, 07:02 AM

MP, 4 sets/ 60 sec RI-
95 x 8
95 x 8
95 x 7
95 x 6

Upright Row, 4 sets/ 30 sec RI-
65 x 6
75 x 6
75 x 6
75 x 6

Cable Lat Raise, 3 sets/ 30 sec RI-
25 x 10
25 x 9
20 x 10

BB Curl, 3 sets/ 30 sec RI-
65 x 8
65 x 8
65 x 7

SkullCrusher, 3 sets/ 30 sec RI-
65 x 8
75 x 8
75 x 8

Hammer Curl SS w/ Pushdown-
25 x 15/ 120 x 15
25 x 15/ 120 x 15

BB Shrug, 4 sets/ 60 sec RI-
225 x 10
225 x 8
225 x 7
225 x 8

Alright Patrick, when I don't get the target # of reps like for MP and BB Curl, do I lower the weight next time or can I get 2 reps below target?

The MP's started off light but by the 3rd set my arms and shoulders were jello. Same with BB Curl. I had to do a bit of rest/pause to get that last 7 reps.

yellowmoomba · 02-03-2005, 08:34 AM

Looks like a tough short workout!!

Rocco32 · 02-03-2005, 08:39 AM

Quote:

Originally Posted by yellowmoomba

Looks like a tough short workout!!

It was tough, but it actually took 44min to complete. I thought it would be shorter. I think I took more time than I should getting ready for the next exercise. I wanted to throw in some Forearm curls as well but I was spent by the end.

BritChick · 02-03-2005, 09:23 AM

Morning David, workout looks awesome!

Luke9583 · 02-03-2005, 09:45 AM

Mornin' Rock

fantasma62 · 02-03-2005, 09:48 AM

Damn Dave, that's a tough workout bud.....

My view is that if you are able to lower the weight a little to get to your range, do it. I did yesterday and I felt better than I did when I couldn't meet my range on monday.....Just a humble opinion from the "Grasshopper"

**P-funk** · 02-03-2005, 12:29 PM

Quote:

Originally Posted by rock4832

MP, 4 sets/ 60 sec RI-
95 x 8
95 x 8
95 x 7
95 x 6

Upright Row, 4 sets/ 30 sec RI-
65 x 6
75 x 6
75 x 6
75 x 6

Cable Lat Raise, 3 sets/ 30 sec RI-
25 x 10
25 x 9
20 x 10

BB Curl, 3 sets/ 30 sec RI-
65 x 8
65 x 8
65 x 7

SkullCrusher, 3 sets/ 30 sec RI-
65 x 8
75 x 8
75 x 8

Hammer Curl SS w/ Pushdown-
25 x 15/ 120 x 15
25 x 15/ 120 x 15

BB Shrug, 4 sets/ 60 sec RI-
225 x 10
225 x 8
225 x 7
225 x 8

Alright Patrick, when I don't get the target # of reps like for MP and BB Curl, do I lower the weight next time or can I get 2 reps below target?

The MP's started off light but by the 3rd set my arms and shoulders were jello. Same with BB Curl. I had to do a bit of rest/pause to get that last 7 reps.

good workout.

answers to your questions:

1) If you don't get the raget reps then you don't get the taget reps. Don't lower the weight. It gives you something to work on next week. This is how progressive resitance work. This week reps were 8,8,7,6. Next week try and hit 8,8,8,6...etc....

2) yes, throw in some forearm work.

Luke9583 · 02-03-2005, 01:07 PM

Quote:

Originally Posted by Pfunkster

raget

.... STEEEEE RIKE ONE!

Quote:

Originally Posted by Pfunkidy

taget

.... STEEEE RIKE TWO!

**P-funk** · 02-03-2005, 01:57 PM

Quote:

Originally Posted by Luke9583

.... STEEEEE RIKE ONE!
.... STEEEE RIKE TWO!

thanks Luke. can I hire you to be my personal assistant?

**IainDaniel** · 02-03-2005, 02:02 PM

Why be politically correct just say Bitch

**Jodi** · 02-03-2005, 02:05 PM

Funky, check out his diet journal. I want your opinions. I think it's because of his new training that you are helping him with

Luke9583 · 02-03-2005, 02:12 PM

Quote:

Originally Posted by P-funk

thanks Luke. can I hire you to be my personal assistant?

I could really use the money

Quote:

Originally Posted by IainDaniel

Why be politically correct just say Bitch

I'm already somebody's bitch. It's hard work!

Work out looks great rock!

**P-funk** · 02-03-2005, 02:18 PM

Quote:

Originally Posted by Jodi

Funky, check out his diet journal. I want your opinions. I think it's because of his new training that you are help

02-02-2005, 07:33 PM	#67
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,379 Photos: 9	WHERE's ROCKY?
	New goal for 2005, 190lbs @ 7% bf "She Blew my nose, and then she blew my mind"

02-03-2005, 06:56 AM	#70
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Morning Rock , Hows it going in your neck of the woods ?
	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

02-03-2005, 07:02 AM	#74
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Shoulders/Arms/Traps MP, 4 sets/ 60 sec RI- 95 x 8 95 x 8 95 x 7 95 x 6 Upright Row, 4 sets/ 30 sec RI- 65 x 6 75 x 6 75 x 6 75 x 6 Cable Lat Raise, 3 sets/ 30 sec RI- 25 x 10 25 x 9 20 x 10 BB Curl, 3 sets/ 30 sec RI- 65 x 8 65 x 8 65 x 7 SkullCrusher, 3 sets/ 30 sec RI- 65 x 8 75 x 8 75 x 8 Hammer Curl SS w/ Pushdown- 25 x 15/ 120 x 15 25 x 15/ 120 x 15 BB Shrug, 4 sets/ 60 sec RI- 225 x 10 225 x 8 225 x 7 225 x 8 Alright Patrick, when I don't get the target # of reps like for MP and BB Curl, do I lower the weight next time or can I get 2 reps below target? The MP's started off light but by the 3rd set my arms and shoulders were jello. Same with BB Curl. I had to do a bit of rest/pause to get that last 7 reps.
	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...

02-03-2005, 08:34 AM	#75
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,583 Photos: 2	Looks like a tough short workout!!
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

02-03-2005, 09:45 AM	#78
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,379 Photos: 9	Mornin' Rock
	New goal for 2005, 190lbs @ 7% bf "She Blew my nose, and then she blew my mind"

02-01-2005, 09:24 PM	#64
thatguy Training again...finally Join Date: Dec 2004 Posts: 904	Hey Rock, what supps are you taking?

02-02-2005, 07:14 AM	#66
Velvet Leaning Out Elite Member Join Date: Oct 2003 Location: Ontario Canada Posts: 4,542 Photos: 2	Morning Rocky Whatcha working today?

02-03-2005, 05:34 AM	#68
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,181	Just saw your last two wo's Rock. Good stuff . Those short RI's are killa.

02-03-2005, 09:23 AM	#77
BritChick Senior Member Elite Member Join Date: Mar 2004 Location: BC Canada Posts: 5,449 Photos: 7	Morning David, workout looks awesome!

02-03-2005, 09:48 AM	#79
fantasma62 HIHT Join Date: Jul 2004 Location: SoFla Posts: 2,516	Damn Dave, that's a tough workout bud..... My view is that if you are able to lower the weight a little to get to your range, do it. I did yesterday and I felt better than I did when I couldn't meet my range on monday.....Just a humble opinion from the "Grasshopper"
	-Tony- HIHT: High Intensity Hybrid Training

02-03-2005, 02:02 PM	#83
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,908	Why be politically correct just say Bitch
	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

02-03-2005, 02:05 PM	#84
Jodi Moderator Moderator Join Date: Apr 2002 Posts: 22,259 Photos: 1	Funky, check out his diet journal. I want your opinions. I think it's because of his new training that you are helping him with
	Essence EFA