P-Side Training Prodigy

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  1. #1
    happy sumo
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    P-Side Training Prodigy

    well, time to start a journal again after a 2yr sabatical away from any kind of gym equipment haha..

    there is a lot of work to be done, currently im 5'9" 189lbs. im also leaner than i have been in a looooong time. which is good since i was so skinny/fat. anyway i have been back lifting for about 2 months, attached below are the last 3 weeks(not including last week, i took it off)(scratch that, i cant attach a .doc)

    im doing a push/pull split right now, 3 days a week.. this is the first week doing it so the weights for the exercises and appropriate rep ranges will fluctuate until i find where i need to be. i will be switching out exercises every 2 weeks, and im being helped by P-funk on all of this(thanks bro!).

    here is the split i will be doing, and might change/add some extra for biceps/calves depending how i feel:

    1) Overhead press- 4 sets x 2 reps (db mili)
    2) CG bench press- 3 sets x 6-8 reps
    3) Flyes- 3 x 12-15 reps (if not do a triceps exercise)
    4) CG pulldown- 3 x 12

    1) front squat- 4 sets x 1-2 reps; 2 sets x 5 reps
    2) RDL- 3x6-8
    3) abs
    4) calf raises

    1) Db rows- 3x5
    2) chin ups- 3 x 6-10
    3) seated cable row- 3x8-10
    4) DB biceps curl- 3x6-12



    so here is todays workout.

    warmup consisting of walking knee grabs, walking heel to glute, external shoulder rotations, jumping jacks(50).

    side planks 65sec per side 2 sets
    cable crunches 180x30 / 190x18

    DB military press
    45x6
    70x2
    80x2
    80x2
    80x2

    CG bench
    135x8
    185x8
    185x8

    Flyes DB
    20x14
    30x8
    20x14

    CG pulldowns
    150x12
    150x12
    150x9

    HIIT cardio on bike, 13mins total 30sec(80%) / 45sec(50%)
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

  2. #2
    C'Nucked
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    hey man thought I'd subscribe, first workout looks good!

    with P-funk helping you out you can't go wrong!

    any reason why you were away from it for a while?

  3. #3
    End of the world
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    Hey, what's the deal with the tiny font? How do you expect me to read it?

    No more slacking now. You've got an audience.

  4. #4
    happy sumo
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    scarface-
    i was in a relationship, and she had no interest in fitness.. so i swayed away from it for a bit. plus i had a few injuries that were pretty debilitating.

    capt'n i made the font smaller to diferentiate between the actual wo/split yea, i have been doing really well, but thought its time to make another log.

    my strenght has gone up a ton from when i started.. but its starting to slow a bit i think
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

  5. #5
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    damn relationships!! Next time date a fitness girl...

  6. #6
    Patrick
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    roll with the general template I gave you for a few weeks (about 6-8) and make some gains and raise your work capacity. Then we will do somethign that is more involved and specific towards making you an animal.





  7. #7
    happy sumo
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    but your already married katt

    thanks P. when you say raise the work capacity, do you mean more sets/reps? or heavier weight in general(or both)? i wil lswap exercises every 2 weeks or so, but should i also increase in volume?
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

  8. #8
    Amateur Gynecologist
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    Quote Originally Posted by katt View Post
    damn relationships!! Next time date a fitness girl...
    Really. I saw that and thought... There's a good reason to dump someone.
    DRSE Reconnaissance


  9. #9
    Patrick
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    Wink

    Quote Originally Posted by PreMier View Post
    but your already married katt

    thanks P. when you say raise the work capacity, do you mean more sets/reps? or heavier weight in general(or both)? i wil lswap exercises every 2 weeks or so, but should i also increase in volume?
    you ability to do more work....to handle a greater volume of exercise. Increase work...increasing sets and reps over time is good, as is doing some cardio and activity.





  10. #10
    happy sumo
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    i dont remember the last time i was this sore

    on a side note, i have been pretty bored and reading old threads.. damn i used to be warm and fuzzy inside http://www.ironmagazineforums.com/op...tml#post651860

    pretty fuckin far from that now ha..
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

  11. #11
    C'Nucked
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    Quote Originally Posted by PreMier View Post
    scarface-
    i was in a relationship, and she had no interest in fitness.. so i swayed away from it for a bit. plus i had a few injuries that were pretty debilitating.
    damn. first question you ask the next girl "so what is your opinion of a gym?" ...just kidding man!

    good that you're back at it though!

  12. #12
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    Funny your journal is going north, mine is going south. Whatever. Absolutely great seeing you posting your wo's in here again Jake!

  13. #13
    happy sumo
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    no shit huh scarface haha

    yo JD waas happenin mang? haha what do you mean yours are going south? you arent even posting them!

    Todays workout

    warmup consisting of walking knee grabs, walking heel to glute, external shoulder rotations, jumping jacks(50).

    front squat-
    135x5(warmup)
    185x2
    185x2
    185x2
    185x2
    155x5
    155x5
    i will definately increase weight here next time.

    RDL-
    275x7
    275x7
    275x6
    fucking grip

    Calf raises seated
    3 sets x AMAP

    no abs or cardio
    P-side Inc.

    "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

  14. #14
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    looks like the weights are going pretty good. just remember your only sore for the next couple of days after a good workout. so if you workout 4 times a week,,,,,,,,,, you will always be sore. ooopppps that wasnt nice. but it is a great feeling, its your body telling you,"thanks for not sitting around an getting fat" . keep up the hard work, and if you turn out to be a great success story,then i want to be P-funks next test subject.
    "katt's spotter"
    " its not how much u can benchpress. its how much other people think u can." bob chicherillo

  15. #15
    Super Hero in Training
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    was'sup, you sexy biotch!
    Glad to see ya back!
    Success leaves clues. People who produce outstanding results do specific things to create those results

    Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

    THERE IS NO TOMORROW!
    - Appollo Creed

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