fUnc: Mixin it up!

M.J.H. · 06-24-2005, 01:35 PM

Quote:

Squats
365 x 3
375 x 3
385 x 3
395 x 1 PB
405 x 1 PB
415 x 1 PB
425 x 1 PB
435 x 1 PB
445 x 1 PB

Nice work bro! Really impressive weights you're throwing around dude. The Yates rows are impressive too, man. How's the diet been? And how deep are you going on the squats if you don't mind? Keep it up!

fUnc17 · 06-24-2005, 01:43 PM

Quote:

Originally Posted by MonStar

Nice work bro! Really impressive weights you're throwing around dude. The Yates rows are impressive too, man. How's the diet been? And how deep are you going on the squats if you don't mind? Keep it up!

thanks bro.

diets been good, eating every 2-3hrs and slamming down as many clean cals as possible. on my squats once I hit 405 I was definately past parallel but not ATF, somewhere in between. but from 365 - 385 they were ATF

Seanp156 · 06-24-2005, 03:10 PM

Workouts and weights are looking good Func, keep it up

.

fUnc17 · 06-24-2005, 05:41 PM

Quote:

Originally Posted by Seanp156

Workouts and weights are looking good Func, keep it up

.

thanks bro, you've had some nice gains yourself

fUnc17 · 06-26-2005, 11:29 AM

DE Upper

Speed Bench @ 50% 1RM (10 sets of triples)
135 x 3 x 10

Tate Press
50 x 8
60 x 8
70 x 8

Decline DB Flyes
40 x 8
40 x 8
40 x 8

Weighted Dips
bw +25 x 10
bw +25 x 10

Arnold Press on stability ball
50 x 8
40 x 8

Reverse laterals
20 x 10
20 x 10

BW: 208.5

excellent w/o today. those tate presses fried my tri's, first time doing those. The dips went real well too, I didn't hit failure and I was aiming for 10 and was happy about that with another 25 lbs on me. The arnold presses were extremely hard, more tri's are recruited on the ball i notice

Archangel · 06-26-2005, 04:57 PM

Awesome w/o's in here BRother FUnc!!! KILLER Squats, Dynamite job on the PB's!!!

fUnc17 · 06-29-2005, 11:33 AM

DE Lower

Box Squats @ 50% 1RM - 10 sets of triples
225 x 3 x 10

Reverse hyperextensions
50 x 12
50 x 12
50 x 12

Pistols (kettlebell)
8kg x 5 right leg
8kg x 2 left leg
bw x 8 x each leg x assisted reps
bw x 8 x each leg x assisted reps

Lying leg curl
45 x 10
45 x 10
45 x 12

Calf raise (leg press sled)
200 x 50
200 x 50
200 x 50

Knee raise
x12
x12
x12

Swiss ball situps (9lbs medicine ball overhead)
x12
x12
x12

took an extra couple days rest because ive been sleeping like shit and felt I was overtraining. I did the smart thing and rested, I'll probably be doing that alot considering how much stress I have/will be putting on my CNS with this program.

the reverse hypers were awesome, first time doing those. great lower back pump. The pistols were a bitch, my left leg has absolutely no balance in comparison to my right leg. my left leg shakes on the negative, my right leg is perfectly still... great exercise though.

BW: 213!!!

fUnc17 · 06-29-2005, 11:36 AM

Quote:

Originally Posted by Archangel

Awesome w/o's in here BRother FUnc!!! KILLER Squats, Dynamite job on the PB's!!!

thx angel!!

Archangel · 06-29-2005, 07:01 PM

Great lookin w/o there Brother FUnc!!! How do you like your new training methods?

soxmuscle · 06-30-2005, 12:40 AM

213 pounds, damn. Whats the diet like these days?

fUnc17 · 07-01-2005, 12:23 PM

ME Upper

Flat BB
185 x 3
205 x 3
225 x 3
235 x 1
245 x 1
255 x 1 PB
265 x 0 (F)

Incline DB
90 x 6 PB
80 x 8
80 x 8

Flat DB
100 x 5 PB
100 x 4

Decline DB Flyes
50 x 8 PB
50 x 8

Yates Rows
275 x 5
295 x 5 PB
315 x 5 PB

Weighted Chinups
bw + 25 x 5
bw x 5

DB Rows
80 x 8
80 x 8
80 x 8

Skullcrushers // CG Bench
85 x 8 // 85 x 8
85 x 8 // 85 x 8
85 x 8 // 85 x 8

1 arm overhead extensions
30 x 8
30 x 8
30 x 8

Concentration curls
40 x 8
40 x 8
30 x 8

Hammer Curls
40 x 5
40 x 5

Side Laterals (no cheating)
20 x 10
20 x 10
20 x 10

Reverse laterals
20 x 10
20 x 10

DB Shrugs
60 x 30
60 x 30
60 x 30

BW: 211.5

Long ass workout. The heat sucked and I didn't really feel very strong, shitty day of dieting yesterday... only got about 2000cals when im usually around 3800-4200

despite how i felt, i still had an awesome workout. broke 255 on the flat bench, and I was rowing 315! The past 3 weeks i've added 10 lbs each week to my bench, hopefully the trend will continue, i really want 315 by summers end.

going to rest for at least 1 day, more than likely 2 depending how i feel. I really have my body figured out as far as rest is concerned... i know when to pull back and it shows when I have so many PB weeks.

P.S. the reason why I did rows today as apposed to ME Lower day was because I plan on doing deads (Full ROM) on ME lower day this week and I'm not going to have anything left in the tank for lats after I do deads.

fUnc17 · 07-01-2005, 12:27 PM

Quote:

Originally Posted by Archangel

Great lookin w/o there Brother FUnc!!! How do you like your new training methods?

thanks AA.

i love my new program, its awesome. it really threw my body the curveball it needed, im starting to grow and gain weight again and im very satisfied.

fUnc17 · 07-01-2005, 12:29 PM

Quote:

Originally Posted by soxmuscle

213 pounds, damn. Whats the diet like these days?

yea man i woke up and weighed 213 and I was like holy shit.. no way. I wasn't chubs either, it was probably water. before I went to bed I weighed myself (that day) and I was 222.5 naked.

its weird... when i first started training i'd go like 3 or 4 days without gaining weight and then boom i'd gain 5 lbs instantly

I really want to get to 235 - 240 before school starts (ideally 2 weeks prior) so I can cut for at least a week b4 i head up to providence. Gotta be up there September 7th

Seanp156 · 07-01-2005, 04:57 PM

Holy shit, that workout's like 35 sets !? Don't you think that's a little much ?

Still though, good job

.

Archangel · 07-02-2005, 12:41 AM

Good luck with your target!!! You'll HIT it!!! Keep it up

fUnc17 · 07-07-2005, 04:31 PM

Just checking in... i pulled something in my back 3 days ago (muscular... was pulling weeds all day) so I haven't lifted in awhile. Gunna try to get my back to normal so I can get back in the gym... we'll see how it feels tomorrow. I might just do DE upper if my back isn't up for an ME day

Archangel · 07-07-2005, 07:47 PM

Sorry to hear that, take it easy with it!!!

fUnc17 · 07-08-2005, 12:04 PM

DE Upper

Speed bench (triples)
135 x 3 x 10

DB Press
80 x 8
70 x 8
70 x 8

SSL (no cheat reps)
20 x 10
20 x 10
20 x 10

Reverse laterals
20 x 10
20 x 10
20 x 10

1 hand overhead tri-extensions
20 x 8
30 x 8
30 x 8

yea... no way i was working my lower body, my lower right portion of my back is in alot of pain, it may even be my hip flexor. But whatever it is, it hurts, so i decided to do DE Upper. I'm just going to work around my injury

as far as the workout, the db presses went well, havent done them in awhile... should've went with 90's on the first set.

shiznit2169 · 07-08-2005, 12:12 PM

how'd you injure yourself?

fUnc17 · 07-08-2005, 12:15 PM

i was pulling weeds for about 5 hrs, and my back wasnt feeling too good that morning anyway. I went to pick a heavy storage bin up and boom instant pain, i was paralyzed for a few seconds, it hurt bad.

I went to the chiropracter to get adjusted even though I knew it wasn't going to help my injury. He told me exactly what I thought he'd say... "its muscular, your a healthy kid, rest it and you'll be fine."

So the only thing I can do is ice it and take hot showers.

shiznit2169 · 07-08-2005, 12:16 PM

ya i hate when that shit happens. If you're bent over all day pulling stuff out, carrying heavy objects or like painting, your lower back starts to cramp really bad.

fUnc17 · 07-08-2005, 12:17 PM

Quote:

Originally Posted by shiznit2169

ya i hate when that shit happens. If you're bent over all day pulling stuff out, carrying heavy objects or like painting, your lower back starts to cramp really bad.

well its not the first time ive gotten this pain... i squirmed once while squatting maybe 3 months ago and got the same pain, no where near as intense as this pain though. So i'm going to avoid any exercises involving my hip flexors which sucks but I'll get through it.

Archangel · 07-08-2005, 01:35 PM

I hope you recover quickly, sorry your hurting!!!

fUnc17 · 07-08-2005, 02:09 PM

Quote:

Originally Posted by Archangel

I hope you recover quickly, sorry your hurting!!!

thanks bro!!

fUnc17 · 07-10-2005, 10:52 AM

BW: 214.5

back still in slight pain, buts its feeling ALOT better than yesterday and the day before. so i'm on the upside.

I did some back and leg work today, avoided anything involving hip flexion, obliques, and lower back.

WG pulldowns, CG weighted chins, alternating renegade rows supersetted with alt bi curls, DB rows, Leg press, calf raise, lying leg curl, abs

not going to list weights simply because this wasnt apart of my current routine... hopefully the next ME lower day I'll be able to squat/deadlift

i'm still gaining weight so thats a good sign... bodyweight is naked on an empty stomach.

Archangel · 07-10-2005, 12:31 PM

Glad your back is on the mend!!! Take care of it!!!

06-24-2005, 03:10 PM	#33
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	Workouts and weights are looking good Func, keep it up .
	My Journal

06-26-2005, 11:29 AM	#35
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,865 Photos: 12	DE Upper Speed Bench @ 50% 1RM (10 sets of triples) 135 x 3 x 10 Tate Press 50 x 8 60 x 8 70 x 8 Decline DB Flyes 40 x 8 40 x 8 40 x 8 Weighted Dips bw +25 x 10 bw +25 x 10 Arnold Press on stability ball 50 x 8 40 x 8 Reverse laterals 20 x 10 20 x 10 BW: 208.5 excellent w/o today. those tate presses fried my tri's, first time doing those. The dips went real well too, I didn't hit failure and I was aiming for 10 and was happy about that with another 25 lbs on me. The arnold presses were extremely hard, more tri's are recruited on the ball i notice
	Athletic Strength & Movement blog Strength Edge

06-26-2005, 04:57 PM	#36
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Awesome w/o's in here BRother FUnc!!! KILLER Squats, Dynamite job on the PB's!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

06-29-2005, 11:33 AM	#37
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,865 Photos: 12	DE Lower Box Squats @ 50% 1RM - 10 sets of triples 225 x 3 x 10 Reverse hyperextensions 50 x 12 50 x 12 50 x 12 Pistols (kettlebell) 8kg x 5 right leg 8kg x 2 left leg bw x 8 x each leg x assisted reps bw x 8 x each leg x assisted reps Lying leg curl 45 x 10 45 x 10 45 x 12 Calf raise (leg press sled) 200 x 50 200 x 50 200 x 50 Knee raise x12 x12 x12 Swiss ball situps (9lbs medicine ball overhead) x12 x12 x12 took an extra couple days rest because ive been sleeping like shit and felt I was overtraining. I did the smart thing and rested, I'll probably be doing that alot considering how much stress I have/will be putting on my CNS with this program. the reverse hypers were awesome, first time doing those. great lower back pump. The pistols were a bitch, my left leg has absolutely no balance in comparison to my right leg. my left leg shakes on the negative, my right leg is perfectly still... great exercise though. BW: 213!!!
	Athletic Strength & Movement blog Strength Edge

06-29-2005, 07:01 PM	#39
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Great lookin w/o there Brother FUnc!!! How do you like your new training methods?
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

06-30-2005, 12:40 AM	#40
soxmuscle do work son Join Date: Aug 2004 Location: I will eat your face Posts: 8,280 Photos: 10	213 pounds, damn. Whats the diet like these days?
	Age: 20 \| Height: 5'7" \| Weight: 150 lbs \| Penis: 12 inches

07-01-2005, 12:23 PM	#41
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,865 Photos: 12	ME Upper Flat BB 185 x 3 205 x 3 225 x 3 235 x 1 245 x 1 255 x 1 PB 265 x 0 (F) Incline DB 90 x 6 PB 80 x 8 80 x 8 Flat DB 100 x 5 PB 100 x 4 Decline DB Flyes 50 x 8 PB 50 x 8 Yates Rows 275 x 5 295 x 5 PB 315 x 5 PB Weighted Chinups bw + 25 x 5 bw x 5 DB Rows 80 x 8 80 x 8 80 x 8 Skullcrushers // CG Bench 85 x 8 // 85 x 8 85 x 8 // 85 x 8 85 x 8 // 85 x 8 1 arm overhead extensions 30 x 8 30 x 8 30 x 8 Concentration curls 40 x 8 40 x 8 30 x 8 Hammer Curls 40 x 5 40 x 5 Side Laterals (no cheating) 20 x 10 20 x 10 20 x 10 Reverse laterals 20 x 10 20 x 10 DB Shrugs 60 x 30 60 x 30 60 x 30 BW: 211.5 Long ass workout. The heat sucked and I didn't really feel very strong, shitty day of dieting yesterday... only got about 2000cals when im usually around 3800-4200 despite how i felt, i still had an awesome workout. broke 255 on the flat bench, and I was rowing 315! The past 3 weeks i've added 10 lbs each week to my bench, hopefully the trend will continue, i really want 315 by summers end. going to rest for at least 1 day, more than likely 2 depending how i feel. I really have my body figured out as far as rest is concerned... i know when to pull back and it shows when I have so many PB weeks. P.S. the reason why I did rows today as apposed to ME Lower day was because I plan on doing deads (Full ROM) on ME lower day this week and I'm not going to have anything left in the tank for lats after I do deads.
	Athletic Strength & Movement blog Strength Edge

07-01-2005, 04:57 PM	#44
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,237 Photos: 11	Holy shit, that workout's like 35 sets !? Don't you think that's a little much ? Still though, good job .
	My Journal

07-02-2005, 12:41 AM	#45
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Good luck with your target!!! You'll HIT it!!! Keep it up
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-07-2005, 04:31 PM	#46
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,865 Photos: 12	Just checking in... i pulled something in my back 3 days ago (muscular... was pulling weeds all day) so I haven't lifted in awhile. Gunna try to get my back to normal so I can get back in the gym... we'll see how it feels tomorrow. I might just do DE upper if my back isn't up for an ME day Last edited by fUnc17 : 07-07-2005 at 05:12 PM.
	Athletic Strength & Movement blog Strength Edge

07-07-2005, 07:47 PM	#47
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Sorry to hear that, take it easy with it!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-08-2005, 12:04 PM	#48
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,865 Photos: 12	DE Upper Speed bench (triples) 135 x 3 x 10 DB Press 80 x 8 70 x 8 70 x 8 SSL (no cheat reps) 20 x 10 20 x 10 20 x 10 Reverse laterals 20 x 10 20 x 10 20 x 10 1 hand overhead tri-extensions 20 x 8 30 x 8 30 x 8 yea... no way i was working my lower body, my lower right portion of my back is in alot of pain, it may even be my hip flexor. But whatever it is, it hurts, so i decided to do DE Upper. I'm just going to work around my injury as far as the workout, the db presses went well, havent done them in awhile... should've went with 90's on the first set.
	Athletic Strength & Movement blog Strength Edge

07-08-2005, 12:12 PM	#49
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,075 Photos: 1	how'd you injure yourself?
	My Journal

07-08-2005, 12:15 PM	#50
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,865 Photos: 12	i was pulling weeds for about 5 hrs, and my back wasnt feeling too good that morning anyway. I went to pick a heavy storage bin up and boom instant pain, i was paralyzed for a few seconds, it hurt bad. I went to the chiropracter to get adjusted even though I knew it wasn't going to help my injury. He told me exactly what I thought he'd say... "its muscular, your a healthy kid, rest it and you'll be fine." So the only thing I can do is ice it and take hot showers.
	Athletic Strength & Movement blog Strength Edge

07-08-2005, 12:16 PM	#51
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,075 Photos: 1	ya i hate when that shit happens. If you're bent over all day pulling stuff out, carrying heavy objects or like painting, your lower back starts to cramp really bad.
	My Journal

07-08-2005, 01:35 PM	#53
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	I hope you recover quickly, sorry your hurting!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-10-2005, 10:52 AM	#55
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,865 Photos: 12	BW: 214.5 back still in slight pain, buts its feeling ALOT better than yesterday and the day before. so i'm on the upside. I did some back and leg work today, avoided anything involving hip flexion, obliques, and lower back. WG pulldowns, CG weighted chins, alternating renegade rows supersetted with alt bi curls, DB rows, Leg press, calf raise, lying leg curl, abs not going to list weights simply because this wasnt apart of my current routine... hopefully the next ME lower day I'll be able to squat/deadlift i'm still gaining weight so thats a good sign... bodyweight is naked on an empty stomach.
	Athletic Strength & Movement blog Strength Edge

07-10-2005, 12:31 PM	#56
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Glad your back is on the mend!!! Take care of it!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37