Determination. Train like a Champion.

**P-funk** · 12-29-2005, 02:36 PM

Quote:

Originally Posted by shiznit2169

are you the next robert dimaggio?

I don't know. I hope not!

shiznit2169 · 12-29-2005, 02:44 PM

when was the last time you took a week off? By that, i mean a complete week off. No light work, stretching, mobility/flexibility work ... nothing!

It's better to be safe than sorry.

**P-funk** · 12-29-2005, 02:46 PM

Quote:

Originally Posted by shiznit2169

when was the last time you took a week off? By that, i mean a complete week off. No light work, stretching, mobility/flexibility work ... nothing!

It's better to be safe than sorry.

I usually do a very light week every 4-5 weeks. The last time I took a week off was when I hurt my stomach about 2 months ago I took 3 weeks off. My trap was still bothering me then.

**CowPimp** · 12-30-2005, 11:53 PM

How old are you Patrick? I remember you being pretty young. I'm sure you'll recover soon enough, although I realize oly lifting is brutal on the body.

**P-funk** · 12-31-2005, 06:51 AM

Quote:

Originally Posted by CowPimp

How old are you Patrick? I remember you being pretty young. I'm sure you'll recover soon enough, although I realize oly lifting is brutal on the body.

26

Archangel · 12-31-2005, 10:06 AM

Have a Great and a Safe New Year my Friend!!!

Pylon · 12-31-2005, 11:48 AM

Have a great New Year's Eve, Patrick. Be safe!

**P-funk** · 12-31-2005, 01:18 PM

thanks fella's. happy new year to you too!

**P-funk** · 12-31-2005, 01:25 PM

12/31/05

BW- 172.5

Last day of my unloading week. again, I layed off of upper body to let my trap relax. The gym was out of biofreeze but the girl gave me three little individual packets that I used. Other then that I have been icing, taking Alieve and using Icey/hot. Something about ice/hot....it really makes me feel good. I don't know if it is the intense burn or the delicious peppermint. Anyway, next week I will go back to an upper/lower routine using undulating periodization for my assistance lifts and some sort of loading scheme for my main lifts that increases volume over a 4 week period. I will put together the program tomorrow and post it. I wont do olympic lifts for the first week (maybe the second week) and no overhead pressing so that i can let the trap heal the best it can. I will then put them back in when I feel like I am ready. I will do plyo's to work my explosive lower body strength in the meantime to take the place of the o-lifts.

here was todays light workout.

warm up
3x's through, no rest
a) glute bridge- 20 reps
b) double leg hip crossover- 10 reps
c) lunge- 10 reps on each leg

Body weight jump squat
RI= 60sec
10 reps x 2 sets

split stance jump squat
RI= 60sec
10 reps x 2 sets

2 foot box jump
RI= 60sec
10 reps x 3 sets

Barbell Split squat
RI= 60sec
8 reps x 3 sets

seated leg curl
RI= 30sec
12 reps x 3 sets

grip work

stretch

I will post up my new goals when I post up my new routine (complete with explanation on the periodizatio and why I did what for those that want to know those types of things....If anyone is even interested.

).

HAPPY NEW YEAR EVERYONE!

wild · 12-31-2005, 05:09 PM

Quote:

Originally Posted by P-funk

12/31/05

HAPPY NEW YEAR EVERYONE!

Happy NY's Funky

**P-funk** · 12-31-2005, 05:13 PM

Quote:

Originally Posted by wild

Happy NY's Funky

thanks wild. happy new year to you! are you getting wild tonight?

The Monkey Man · 12-31-2005, 05:14 PM

Quote:

Originally Posted by P-funk

thanks wild. happy new year to you! are you getting wild tonight?

Ya silly little jerk -

wild · 12-31-2005, 05:15 PM

Quote:

Originally Posted by P-funk

thanks wild. happy new year to you! are you getting wild tonight?

No...that's just a facade I like to keep up

**CowPimp** · 12-31-2005, 07:34 PM

Good lookin' plyo routine there funkmaster. Happy New Year to you sir!

Triple Threat · 12-31-2005, 08:33 PM

Happy New Year, P-funk

**P-funk** · 12-31-2005, 09:37 PM

happy new year guys.

The Monkey Man · 12-31-2005, 09:42 PM

Aye Lad...

Happy New Yar!

**P-funk** · 12-31-2005, 09:44 PM

happy new year monkey shit. watch out for stray bullets.

The Monkey Man · 12-31-2005, 09:46 PM

Quote:

Originally Posted by P-funk

happy new year monkey shit. watch out for stray bullets.

Aye, but...

You better watch out for dropping balls!

**P-funk** · 01-01-2006, 01:18 PM

Welcome to 2006!

I finished putting together a 6 week training program for myself. I don't know that I will start it right away since I want to take another week to let the trap heal up. It is starting to feel better with the ice, naproxen and icey/hot. I don't know how many days straight I can take naproxen though because I am not sure if there is any side effects of ulcers?

I will do something similiar this week to the routine except I wont lift overhead and I wont do any olympic lifts. I will instead, just work on finding where I want to be for some of the exercises so I can plan my working weights out. I will do more plyos in place of my olympic lifts to work on explosiveness.

Some goals:
1) get bigger. I used to be walking around at 190-200lbs (5'5") and about 12% BF. i want to get back up there. I would like to be leaner at that weight though. I plan on following a cyclical type protocol for my weight gain....bulk for a few weeks.....cut calories for a few weeks and then bulk again. Even if I have to compete at a heavier BW in olympic lifting. I don't care. I jsut want to get bigger again and hopefully that will lead to getting stronger.

2) compete in more olympic lifting meets and maybe find something else to compete in like a deadlift meet, or maybe a LW strongman contest (even though I have no way to train implements).

3) get stronger.

4) train like a machine.

The program.....

An upper/lower split, 4 times a week, spread out over 3 different workouts for both upper body and lower body so there is even greater rotation of exercises then my traditional upper/lower programs which are only 2 differet workouts for both upper and lower bodies. Special attention is payed to warm up and cool down. There are main lifts every day which have a loading scheme that increases each time I do them, while the rest interval stays the same. This will help increase the my work capacity. The assistance lifts are for the most part based on an undulating periodization model where they cycle through three different rep ranges over 3 training worouts. Accept for a few assistance lifts that are more strength based, still using a looped loading scheme, they will have lower rep ranges to keep them in a more strength base.

If I think of anything to add or take away or change through out the workouts I will change it.

Any questions? Any suggestions?

here is it.....

Workout split:

Day 1- upper
Day 2- lower
Day 3- off
Day 4- upper
Day 5- lower
Day 6 and 7- off

3 day set up for both upper and lower body. Workouts rotate:

Week 1:
Workout 1- upper 1
Workout 2- lower 1
Workout 3- upper 2
Workout 4- lower 2

Week 2:
Workout 1- upper 3
Workout 2- lower 3
Workout 3- upper 1
Workout 4- lower 1

Week 3:
Workout 1- upper 2
Workout 2- lower 2
Workout 3- upper 3
Workout 4- lower 3

Week 4:
Workout 1- upper 1
Workout 2- lower 1
Workout 3- upper 2
Workout 4- lower 2

Week 5:
Workout 1- upper 3
Workout 2- lower 3
Workout 3- upper 1
Workout 4- lower 1

Week 6:
Workout 1- upper 2
Workout 2- lower 2
Workout 3- upper 3
Workout 4- lower 3

Upper body workout 1

Warm up:
Arm circles
Shoulder shrugs
Shoulder circles
Neck circles
Warm up sets with first exercise

Main lifts:
CG bench press
RI= 90sec
Workout 1 - 2 reps x 5 sets
Workout 2- 3 reps x 5 sets
Workout 3- 4 reps x 5 sets
Workout 4- 4 reps x 6 sets

Cable row
Workout 1- RI= 60sec- 8 reps x 3 sets
Workout 2- RI= 90sec- 5 reps x 3 sets
Workout 3- RI= 45 sec- 10 reps x 3 sets
Workout 4- RI= repeat workout 1

Assistance work:
Assistance work loading:
Workout 1- RI= 30sec- 12 reps x 3 sets
Workout 2- RI= 45sec- 8 reps x 3 sets
Workout 3- RI= 60sec- 6 reps x 3 sets
Workout 4- repeat workout 1

Reverse peck deck
DB scaption raises
Barbell Curls

Core:
Cable reverse chops
Kneeling cable crunch

Cool down:
External shoulder rotation
Lying shoulder horizontal abduction
Stretch

Upper body workout 2:

Warm up:
Arm circles
Shoulder shrugs
Shoulder circles
Neck circles
Warm up sets with first exercise

Main lifts:
Alternating Standing DB press (one arm locked out per rep)
Workout 1- RI= 45 sec- 10 reps x 3 sets
Workout 2- RI= 60sec- 8 reps x 3 sets
Workout 3- RI= 90sec- 5 reps x 3 sets
Workout 4- RI= repeat workout 1

Chin ups
Workout 1- RI= 45 sec- 10 reps x 3 sets
Workout 2- RI= 60sec- 8 reps x 3 sets
Workout 3- RI= 90sec- 5 reps x 3 sets
Workout 4- RI= repeat workout 1

Assistance lifts:
Assistance work loading:
Workout 1- RI= 45sec- 8 reps x 3 sets
Workout 2- RI= 60sec- 6 reps x 3 sets
Workout 3- RI= 30sec- 12 reps x 3 sets
Workout 4- RI= repeat workout 1

Single leg bent over DB row
Triceps pressdown

Core:
Decline lying leg raises
bicycles

Cool down:
Db Cuban press
Stability ball YTA
Stretch

Upper Body workout 3:

Warm up:
Arm circles
Shoulder shrugs
Shoulder circles
Neck circles
Warm up sets with first exercise

Main lifts:
Plyo-push ups (up to platform)
RI= 90sec
Workout 1- 6 reps x 3 sets
Workout 2- 8 reps x 3 sets
Workout 3- 8 reps x 4 sets
Workout 4- 10 reps x 4 sets

Bent over Barbell Row
RI= 90sec
Workout 1 - 4 reps x 3 sets
Workout 2- 4 reps x 4 sets
Workout 3- 5 reps x 4 sets
Workout 4- 6 reps x 4 sets

Assistance work:
Assistance work loading:
Workout 1- RI= 45sec- 12 reps x 3 sets
Workout 2- RI= 60sec- 8 reps x 3 sets
Workout 3- RI= 30sec- 6 reps x 3 sets
Workout 4- RI= repeat workout 1

BB shoulder press
WG Pull down
DB hammer curl

Core:
Cable rotation w/back leg triple extension
Weighted sit ups

Cool down:
Stability ball prone Cuban press
Side lying DB abduction

Lower Body Workout 1:

Warm ups:
Single leg glute bridge on stability ball
Hamstring marches
Arm circles
BW squats

Plyos:
Jump squat
RI= 45sec
Workout 1- 10 reps x 2 sets
Workout 2- 10 reps x 3 sets
Workout 3- 12 reps x 3 sets
Workout 4- 12 reps x 4 sets

Single leg side lateral hops
RI= 45sec
Workout 1- 10 reps x 2 sets
Workout 2- 10 reps x 3 sets
Workout 3- 12 reps x 3 sets
Workout 4- 12 reps x 4 sets

Main lifts:
Snatch
RI= 120sec
Workout 1 - 2 reps x 5 sets
Workout 2- 2 reps x 6 sets
Workout 3- 3 reps x 5 sets
Workout 4- 3 reps x 6 sets

Assistance work:

Front squat
RI= 90sec
Workout 1 - 2 reps x 5 sets
Workout 2- 3 reps x 5 sets
Workout 3- 4 reps x 5 sets
Workout 4- 4 reps x 6 sets

Snatch grip RDL
Workout 1- RI= 45sec- 12 reps x 3 sets
Workout 2- RI= 60sec- 8 reps x 3 sets
Workout 3- RI= 30sec- 6 reps x 3 sets
Workout 4- RI= repeat workout 1

Cool down:
Stretch

Lower Body workout 2:

Warm ups:
Double leg hip crossover
Inverted hamstring
Arm circles
BW squats

Plyos:
Box jump
RI= 45sec
Workout 1- 10 reps x 2 sets
Workout 2- 10 reps x 3 sets
Workout 3- 12 reps x 3 sets
Workout 4- 12 reps x 4 sets

Double leg bounding
RI= 45sec
Workout 1- 10 reps x 2 sets
Workout 2- 10 reps x 3 sets
Workout 3- 12 reps x 3 sets
Workout 4- 12 reps x 4 sets

Main Lifts:
Clean and jerk (last rep only)
RI= 90sec
Workout 1 - 2 reps x 5 sets
Workout 2- 3 reps x 5 sets
Workout 3- 4 reps x 5 sets
Workout 4- 4 reps x 6 sets

Assistance lifts:

BB back squat
RI= 90sec
Workout 1 - 2 reps x 5 sets
Workout 2- 3 reps x 5 sets
Workout 3- 4 reps x 5 sets
Workout 4- 4 reps x 6 sets

Good morning
Workout 1- RI= 45sec- 12 reps x 3 sets
Workout 2- RI= 60sec- 8 reps x 3 sets
Workout 3- RI= 30sec- 6 reps x 3 sets
Workout 4- RI= repeat workout 1

Cool down:
Stretch

Lower Body workout 3:

Warm ups:
Single leg hip crossover
30 sec plank
standing hip circles
Arm circles
BW squats

Plyos:
Tansverse hops
RI= 45sec
Workout 1- 10 reps x 2 sets
Workout 2- 10 reps x 3 sets
Workout 3- 12 reps x 3 sets
Workout 4- 12 reps x 4 sets

Split stance scissor jumps
RI= 45sec
Workout 1- 10 reps x 2 sets
Workout 2- 10 reps x 3 sets
Workout 3- 12 reps x 3 sets
Workout 4- 12 reps x 4 sets

Main lifts:
Hang snatch
RI= 90sec
Workout 1- 1 rep x 4 sets
Workout 2- 2 reps x 4 sets
Workout 3- 2 reps x 5 sets
Workout 4- 2 reps x 6 sets

Hang clean and jerk last rep
RI= 90sec
Workout 1- 1 rep x 4 sets
Workout 2- 2 reps x 4 sets
Workout 3- 2 reps x 5 sets
Workout 4- 2 reps x 6 sets

Assistance work:
Deadlift-
RI= 90sec
Workout 1 - 2 reps x 5 sets
Workout 2- 3 reps x 5 sets
Workout 3- 4 reps x 5 sets
Workout 4- 4 reps x 6 sets

Step up
Workout 1- RI= 45sec- 12 reps x 3 sets
Workout 2- RI= 60sec- 8 reps x 3 sets
Workout 3- RI= 30sec- 6 reps x 3 sets
Workout 4- RI= repeat workout 1

Cool down:
Stretch

**P-funk** · 01-02-2006, 12:40 PM

1/2/05

BW- 172.5

did some lifting to establish a baseline to kind of know where to start when I begin my program next week since i haven't done a lot of these lifts in a long time.

warm up
circut- 20 reps of each exercise x 4 sets
arm circles
shoulder circles
neck circles

CG bench press
RI= 90sec
worked up to a single. First time bench pressing since last june!!! it felt great. I may never do regular grip benhc press since it sometimes wreacks havock on my shoulder. I like CG benching though. My best CG bench was 310 for a single when I was 190lbs.

CG cable row
RI= 60sec
10 reps x 4 sets

reverse peck deck
RI= 30sec
15 reps x 2 sets
12 reps x 1 set

Db scaption raises
RI= 30sec
15 reps x 2 sets
12 reps x 1 set

BB curl
RI= 60sec
5 reps x 3 sets

cable reverse chop
RI= 30sec
12 reps x 4 sets (2 on each side)

kneeling rope cable crunch
RI= 30sec
20 reps x 3 sets

cable xternal rotation
15 reps x 3 sets with each shoulder

lying horizontal shoulder abduction
25 reps x 3 sets

stretch

**P-funk** · 01-02-2006, 05:12 PM

1/02/06

Meals

meal 1
5 egg whites
3 whole eggs
1c oats
multi vitami
green tea

meal 2
detour oatmeal bar (forgot to bring my meal with me to the gym.

)

meal 3 (post workout)
2 scoops whey
1c oats

meal 4
2 turkey burgers
2 pieces 100% whole grain bread
hummus
apple

meal 5
labrada lean body breakfast shake
frozen berries
4 fish caps

meal 6
1.5c 2% cottage cheese
8oz pineapple
3 fish caps

totals
2924 cals
255g protein (35%
307g carbs (40%)
82gfats (25%)

shiznit2169 · 01-02-2006, 08:50 PM

when you eat turkey burgers, do u eat them on a specific kind of bread or plain? Do u add any ketchup, onions, lettuce, cheese or anything like that?

I eat them at my school but i add all that stuff to make it taste better but i am just wondering if i should cut down on it.

PreMier · 01-02-2006, 10:54 PM

P eats his with a cube of butter.

12-29-2005, 02:44 PM	#302
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,059 Photos: 3	when was the last time you took a week off? By that, i mean a complete week off. No light work, stretching, mobility/flexibility work ... nothing! It's better to be safe than sorry.
	My Journal

12-30-2005, 11:53 PM	#304
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	How old are you Patrick? I remember you being pretty young. I'm sure you'll recover soon enough, although I realize oly lifting is brutal on the body.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-31-2005, 10:06 AM	#306
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Have a Great and a Safe New Year my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

12-31-2005, 11:48 AM	#307
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Missing...presumed having a good time Posts: 6,392 Photos: 3	Have a great New Year's Eve, Patrick. Be safe!
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

12-31-2005, 01:18 PM	#308
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,377	thanks fella's. happy new year to you too!
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-31-2005, 01:25 PM	#309
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,377	12/31/05 BW- 172.5 Last day of my unloading week. again, I layed off of upper body to let my trap relax. The gym was out of biofreeze but the girl gave me three little individual packets that I used. Other then that I have been icing, taking Alieve and using Icey/hot. Something about ice/hot....it really makes me feel good. I don't know if it is the intense burn or the delicious peppermint. Anyway, next week I will go back to an upper/lower routine using undulating periodization for my assistance lifts and some sort of loading scheme for my main lifts that increases volume over a 4 week period. I will put together the program tomorrow and post it. I wont do olympic lifts for the first week (maybe the second week) and no overhead pressing so that i can let the trap heal the best it can. I will then put them back in when I feel like I am ready. I will do plyo's to work my explosive lower body strength in the meantime to take the place of the o-lifts. here was todays light workout. warm up 3x's through, no rest a) glute bridge- 20 reps b) double leg hip crossover- 10 reps c) lunge- 10 reps on each leg Body weight jump squat RI= 60sec 10 reps x 2 sets split stance jump squat RI= 60sec 10 reps x 2 sets 2 foot box jump RI= 60sec 10 reps x 3 sets Barbell Split squat RI= 60sec 8 reps x 3 sets seated leg curl RI= 30sec 12 reps x 3 sets grip work stretch I will post up my new goals when I post up my new routine (complete with explanation on the periodizatio and why I did what for those that want to know those types of things....If anyone is even interested. ). HAPPY NEW YEAR EVERYONE!
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-31-2005, 07:34 PM	#314
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,405	Good lookin' plyo routine there funkmaster. Happy New Year to you sir!
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-31-2005, 08:33 PM	#315
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,412 Photos: 4	Happy New Year, P-funk

12-31-2005, 09:37 PM	#316
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,377	happy new year guys.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

12-31-2005, 09:42 PM	#317
The Monkey Man Magical Apelikemenace Elite Member Join Date: Mar 2005 Location: New Delhi, India Posts: 13,508 Photos: 34	Aye Lad... Happy New Yar!
	Have Problems?... Chances are its due to overpopulation Save The Oceans, Save the Planet, Save Your Family, Save Yourself!

12-31-2005, 09:44 PM	#318
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,377	happy new year monkey shit. watch out for stray bullets.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-01-2006, 01:18 PM	#320
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,377	Welcome to 2006! I finished putting together a 6 week training program for myself. I don't know that I will start it right away since I want to take another week to let the trap heal up. It is starting to feel better with the ice, naproxen and icey/hot. I don't know how many days straight I can take naproxen though because I am not sure if there is any side effects of ulcers? I will do something similiar this week to the routine except I wont lift overhead and I wont do any olympic lifts. I will instead, just work on finding where I want to be for some of the exercises so I can plan my working weights out. I will do more plyos in place of my olympic lifts to work on explosiveness. Some goals: 1) get bigger. I used to be walking around at 190-200lbs (5'5") and about 12% BF. i want to get back up there. I would like to be leaner at that weight though. I plan on following a cyclical type protocol for my weight gain....bulk for a few weeks.....cut calories for a few weeks and then bulk again. Even if I have to compete at a heavier BW in olympic lifting. I don't care. I jsut want to get bigger again and hopefully that will lead to getting stronger. 2) compete in more olympic lifting meets and maybe find something else to compete in like a deadlift meet, or maybe a LW strongman contest (even though I have no way to train implements). 3) get stronger. 4) train like a machine. The program..... An upper/lower split, 4 times a week, spread out over 3 different workouts for both upper body and lower body so there is even greater rotation of exercises then my traditional upper/lower programs which are only 2 differet workouts for both upper and lower bodies. Special attention is payed to warm up and cool down. There are main lifts every day which have a loading scheme that increases each time I do them, while the rest interval stays the same. This will help increase the my work capacity. The assistance lifts are for the most part based on an undulating periodization model where they cycle through three different rep ranges over 3 training worouts. Accept for a few assistance lifts that are more strength based, still using a looped loading scheme, they will have lower rep ranges to keep them in a more strength base. If I think of anything to add or take away or change through out the workouts I will change it. Any questions? Any suggestions? here is it..... Workout split: Day 1- upper Day 2- lower Day 3- off Day 4- upper Day 5- lower Day 6 and 7- off 3 day set up for both upper and lower body. Workouts rotate: Week 1: Workout 1- upper 1 Workout 2- lower 1 Workout 3- upper 2 Workout 4- lower 2 Week 2: Workout 1- upper 3 Workout 2- lower 3 Workout 3- upper 1 Workout 4- lower 1 Week 3: Workout 1- upper 2 Workout 2- lower 2 Workout 3- upper 3 Workout 4- lower 3 Week 4: Workout 1- upper 1 Workout 2- lower 1 Workout 3- upper 2 Workout 4- lower 2 Week 5: Workout 1- upper 3 Workout 2- lower 3 Workout 3- upper 1 Workout 4- lower 1 Week 6: Workout 1- upper 2 Workout 2- lower 2 Workout 3- upper 3 Workout 4- lower 3 Upper body workout 1 Warm up: Arm circles Shoulder shrugs Shoulder circles Neck circles Warm up sets with first exercise Main lifts: CG bench press RI= 90sec Workout 1 - 2 reps x 5 sets Workout 2- 3 reps x 5 sets Workout 3- 4 reps x 5 sets Workout 4- 4 reps x 6 sets Cable row Workout 1- RI= 60sec- 8 reps x 3 sets Workout 2- RI= 90sec- 5 reps x 3 sets Workout 3- RI= 45 sec- 10 reps x 3 sets Workout 4- RI= repeat workout 1 Assistance work: Assistance work loading: Workout 1- RI= 30sec- 12 reps x 3 sets Workout 2- RI= 45sec- 8 reps x 3 sets Workout 3- RI= 60sec- 6 reps x 3 sets Workout 4- repeat workout 1 Reverse peck deck DB scaption raises Barbell Curls Core: Cable reverse chops Kneeling cable crunch Cool down: External shoulder rotation Lying shoulder horizontal abduction Stretch Upper body workout 2: Warm up: Arm circles Shoulder shrugs Shoulder circles Neck circles Warm up sets with first exercise Main lifts: Alternating Standing DB press (one arm locked out per rep) Workout 1- RI= 45 sec- 10 reps x 3 sets Workout 2- RI= 60sec- 8 reps x 3 sets Workout 3- RI= 90sec- 5 reps x 3 sets Workout 4- RI= repeat workout 1 Chin ups Workout 1- RI= 45 sec- 10 reps x 3 sets Workout 2- RI= 60sec- 8 reps x 3 sets Workout 3- RI= 90sec- 5 reps x 3 sets Workout 4- RI= repeat workout 1 Assistance lifts: Assistance work loading: Workout 1- RI= 45sec- 8 reps x 3 sets Workout 2- RI= 60sec- 6 reps x 3 sets Workout 3- RI= 30sec- 12 reps x 3 sets Workout 4- RI= repeat workout 1 Single leg bent over DB row Triceps pressdown Core: Decline lying leg raises bicycles Cool down: Db Cuban press Stability ball YTA Stretch Upper Body workout 3: Warm up: Arm circles Shoulder shrugs Shoulder circles Neck circles Warm up sets with first exercise Main lifts: Plyo-push ups (up to platform) RI= 90sec Workout 1- 6 reps x 3 sets Workout 2- 8 reps x 3 sets Workout 3- 8 reps x 4 sets Workout 4- 10 reps x 4 sets Bent over Barbell Row RI= 90sec Workout 1 - 4 reps x 3 sets Workout 2- 4 reps x 4 sets Workout 3- 5 reps x 4 sets Workout 4- 6 reps x 4 sets Assistance work: Assistance work loading: Workout 1- RI= 45sec- 12 reps x 3 sets Workout 2- RI= 60sec- 8 reps x 3 sets Workout 3- RI= 30sec- 6 reps x 3 sets Workout 4- RI= repeat workout 1 BB shoulder press WG Pull down DB hammer curl Core: Cable rotation w/back leg triple extension Weighted sit ups Cool down: Stability ball prone Cuban press Side lying DB abduction Lower Body Workout 1: Warm ups: Single leg glute bridge on stability ball Hamstring marches Arm circles BW squats Plyos: Jump squat RI= 45sec Workout 1- 10 reps x 2 sets Workout 2- 10 reps x 3 sets Workout 3- 12 reps x 3 sets Workout 4- 12 reps x 4 sets Single leg side lateral hops RI= 45sec Workout 1- 10 reps x 2 sets Workout 2- 10 reps x 3 sets Workout 3- 12 reps x 3 sets Workout 4- 12 reps x 4 sets Main lifts: Snatch RI= 120sec Workout 1 - 2 reps x 5 sets Workout 2- 2 reps x 6 sets Workout 3- 3 reps x 5 sets Workout 4- 3 reps x 6 sets Assistance work: Front squat RI= 90sec Workout 1 - 2 reps x 5 sets Workout 2- 3 reps x 5 sets Workout 3- 4 reps x 5 sets Workout 4- 4 reps x 6 sets Snatch grip RDL Workout 1- RI= 45sec- 12 reps x 3 sets Workout 2- RI= 60sec- 8 reps x 3 sets Workout 3- RI= 30sec- 6 reps x 3 sets Workout 4- RI= repeat workout 1 Cool down: Stretch Lower Body workout 2: Warm ups: Double leg hip crossover Inverted hamstring Arm circles BW squats Plyos: Box jump RI= 45sec Workout 1- 10 reps x 2 sets Workout 2- 10 reps x 3 sets Workout 3- 12 reps x 3 sets Workout 4- 12 reps x 4 sets Double leg bounding RI= 45sec Workout 1- 10 reps x 2 sets Workout 2- 10 reps x 3 sets Workout 3- 12 reps x 3 sets Workout 4- 12 reps x 4 sets Main Lifts: Clean and jerk (last rep only) RI= 90sec Workout 1 - 2 reps x 5 sets Workout 2- 3 reps x 5 sets Workout 3- 4 reps x 5 sets Workout 4- 4 reps x 6 sets Assistance lifts: BB back squat RI= 90sec Workout 1 - 2 reps x 5 sets Workout 2- 3 reps x 5 sets Workout 3- 4 reps x 5 sets Workout 4- 4 reps x 6 sets Good morning Workout 1- RI= 45sec- 12 reps x 3 sets Workout 2- RI= 60sec- 8 reps x 3 sets Workout 3- RI= 30sec- 6 reps x 3 sets Workout 4- RI= repeat workout 1 Cool down: Stretch Lower Body workout 3: Warm ups: Single leg hip crossover 30 sec plank standing hip circles Arm circles BW squats Plyos: Tansverse hops RI= 45sec Workout 1- 10 reps x 2 sets Workout 2- 10 reps x 3 sets Workout 3- 12 reps x 3 sets Workout 4- 12 reps x 4 sets Split stance scissor jumps RI= 45sec Workout 1- 10 reps x 2 sets Workout 2- 10 reps x 3 sets Workout 3- 12 reps x 3 sets Workout 4- 12 reps x 4 sets Main lifts: Hang snatch RI= 90sec Workout 1- 1 rep x 4 sets Workout 2- 2 reps x 4 sets Workout 3- 2 reps x 5 sets Workout 4- 2 reps x 6 sets Hang clean and jerk last rep RI= 90sec Workout 1- 1 rep x 4 sets Workout 2- 2 reps x 4 sets Workout 3- 2 reps x 5 sets Workout 4- 2 reps x 6 sets Assistance work: Deadlift- RI= 90sec Workout 1 - 2 reps x 5 sets Workout 2- 3 reps x 5 sets Workout 3- 4 reps x 5 sets Workout 4- 4 reps x 6 sets Step up Workout 1- RI= 45sec- 12 reps x 3 sets Workout 2- RI= 60sec- 8 reps x 3 sets Workout 3- RI= 30sec- 6 reps x 3 sets Workout 4- RI= repeat workout 1 Cool down: Stretch
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-02-2006, 12:40 PM	#321
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,377	1/2/05 BW- 172.5 did some lifting to establish a baseline to kind of know where to start when I begin my program next week since i haven't done a lot of these lifts in a long time. warm up circut- 20 reps of each exercise x 4 sets arm circles shoulder circles neck circles CG bench press RI= 90sec worked up to a single. First time bench pressing since last june!!! it felt great. I may never do regular grip benhc press since it sometimes wreacks havock on my shoulder. I like CG benching though. My best CG bench was 310 for a single when I was 190lbs. CG cable row RI= 60sec 10 reps x 4 sets reverse peck deck RI= 30sec 15 reps x 2 sets 12 reps x 1 set Db scaption raises RI= 30sec 15 reps x 2 sets 12 reps x 1 set BB curl RI= 60sec 5 reps x 3 sets cable reverse chop RI= 30sec 12 reps x 4 sets (2 on each side) kneeling rope cable crunch RI= 30sec 20 reps x 3 sets cable xternal rotation 15 reps x 3 sets with each shoulder lying horizontal shoulder abduction 25 reps x 3 sets stretch
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-02-2006, 05:12 PM	#322
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,377	1/02/06 Meals meal 1 5 egg whites 3 whole eggs 1c oats multi vitami green tea meal 2 detour oatmeal bar (forgot to bring my meal with me to the gym. ) meal 3 (post workout) 2 scoops whey 1c oats meal 4 2 turkey burgers 2 pieces 100% whole grain bread hummus apple meal 5 labrada lean body breakfast shake frozen berries 4 fish caps meal 6 1.5c 2% cottage cheese 8oz pineapple 3 fish caps totals 2924 cals 255g protein (35% 307g carbs (40%) 82gfats (25%)
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-02-2006, 08:50 PM	#323
shiznit2169 flawless Join Date: Mar 2005 Location: Massachusetts Posts: 4,059 Photos: 3	when you eat turkey burgers, do u eat them on a specific kind of bread or plain? Do u add any ketchup, onions, lettuce, cheese or anything like that? I eat them at my school but i add all that stuff to make it taste better but i am just wondering if i should cut down on it.
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01-02-2006, 10:54 PM	#324
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,055 Photos: 2	P eats his with a cube of butter.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.