Bring on the Funk

[P-funk]

okay peeps fist off bad news . My roomate is moving out next wed. so this is his computer so he is shutting off the internet on tuesday I am gett ing a new cpu sometime around next wed. or so. I will try and check in at local computers around the city until I get a new one. Other that that, I have just started cutting so here is my diet. It is the same everyday when I cut and if anything changes, like lowering of cals or something like that I will post it for you guys to see:

m1
1 turkey burger
1 while egg
6 whites
1/3c. oatmeal
1/2 apple

m2
9oz tuna fish (1.5 cans)
1 tbsp flax
1 tbsp cider vinegar
veggies

m3
6oz chicken breast
5oz sweetpotato
1oz mixed nuts

m4 same as meal 2

post w/o (m5)
2scoops optimum whey
3/4c raw unciiked oats

m6 (pre bedtime)
2c cottage cheese
strawberries

totals minus fiber
2745cals
327g proatien
113g carbs
75g fat

50/20/30 p/c/f

all i can say about this is.......DAMN IT!!!!!! I AM SO HUNGRY AT AROUND 2800CALS!!!!!!!!!!

Stopped creatine and starting to get some cuts and veins back already with just the little bit of water loss from lowering carbs and dropping creatine.....couple more weeks to go!!!!

6/17 back/abs
superset
a. wide grip pull up
b. close grip seated row
1a. bw x 8
1b. plate #9x10
2a. bw x 5
2b. #10x7
3a. bw x 4
3b. #11 x 5

wide grip spider row (kind od like t-bar except it has a bad to stabalize your chest)

115x7
115x6
115x6

romainian deadlift
135x10
205x6
205x5

(forgot my wraps in my locker....could have gotten more)

unilateral cable row(overdand grip, from squat position)

45x6 (to light)
60x12 (still to light)
95x10 (still kind of light but to fatigued to start a new exercise)

Now onto some p-funk gossip......I have a problem . I hate it when this happens, I am starting to catch feelings for this girl that I work with. She is a trainer also, she is really cute and smart and we have a lot in common and she has a boyfriend, of 2 months, and she tells me that they really have nothing in common and she wants to find someone she has something in common with. GRRRRR.........I can;t I can;t stand when girls flip me out.....it drives me nuts, I hate catching feelings......it is so hard though, she always smells so good

 

[Jodi]

Funky's got a girrrrlllfriend!!

Don't rush it or push it! If its meant to be it will happen but trust your instinct. Girls don't talk like that or flirt like that unless their after something Good luck!

Now, how's those

3/4c raw unciiked oats

your eating? What is and unciiked oat?

Your not gonna be around for a week? Now who who am I gonna pick on for this entire week?

Nice plan as always How long or to what goal are you cutting to?

 

[P-funk]

You don;t have to worry about funky rushing anything.......I am a really shy guy.

uncooked oats.....lol, sorry.

I'll be around, just not as much until I get my own computer. But I am still going to go to coffee shops in the city and check in so I'll still be hangin'.

I hope to cut for about 3-4, maybe 5 weeks and then get back to bulking, try and gain a little bit more.

gotta go to bed now......another 3am day tomorrow. Luckinly I'll be done around 2pm. then I just gotta lift and I'll be home earlier so I will be on all evening tomorrow........Then it is my turn to pick on you

 

[Jodi]

Tomorrow's carb up night so I'm sure you'll find something to pick on me about.

Good to hear you don't plan on cutting all summer! You've worked hard for your gains and you don't want to lose it all

 

[Jodi]

BTW - You can't pick on I don't have anymore bars! All out and I'm not gettin anymore

 

[P-funk]

6/19 legs,legs,legs.....ouch

diet update......HUNGRY

Despite being completly exhausted I still had a killer w/o......almost lost my lunch ....and in the process set a new personal best on the hack squat.

hack squat (plates means 45lb plates......8plates means 4plates on each side of the sled....okay)
8 plates x 11
8 plates and one 25lb plate on each side x 11
10 plates x 7
10 plates and one 25lb plate on each side x 6 (new personal best )

superset
a. smith machine squat, feet out front (weight does not include bar) 90x11, 180x10, 200x7
b. stiff leg deads 135x8, 185x6, 185x6

triset
a. lying leg curl 90x12, 100x10
b. bench step up with dumbells 30x10 (each leg), 30x8
c. side tp side box jumping(plyos) bw x 14 (each leg), bw x 15

45degree calf raises
240x12
240x12
240x12
240x14
260x10

Tomorrow's carb up night so I'm sure you'll find something to pick on me about.

heading over to yuor journal right now.....it is open on Jodi

Good to hear you don't plan on cutting all summer! You've worked hard for your gains and you don't want to lose it all

Defintetly don't plan on cutting the rest of the summer. I hate doing that. I am going to try and cut for a few weeks and stay around 170lbs and lose fat and build some muscle, you know, go in both directions at once. Then I'd like to bulk up to about 185lbs and then cut up for Olympia weekend.

 

[Malachor]

p-funky and his girlfriend sittin in a tree, k-i-s-s-i-n-g!

sounds like you'll be cut up in no time. you must not have much extra fat on your body as it is. now i think i'm in a constant cut because my totals everyday just about look like yours and i haven't weighed myself in about two weeks and i lost about 8lbs.

is a romianian deadlift the kind when your legs are spread really far apart, or is that sumo?

 

[Jodi]

10 plates and one 25lb plate on each side x 6 (new personal best )

Damn!! WTG Funky!!

You obviously didn't see my post before the one you just posted.

 

[P-funk]

Sumo deads-spread legs far apart

romainian deads- I lke about shoulder width stance....bend knees, kind of like a squat excpet you are holding the weight in front of you.....very punishing on the back

stiff leg deads- self explanatory

I wish she was my girlfriend.......One thing I do like is that she is always at the gym when I am working out and she smells so gooooood that it really helps keep my testosterone levels up \
Also, she is really smart, she studied physiology in college and was a division 1 athelete (cross country running and distance running in track.....she likes to run....oh well can't have everything in common ). I love studying anatomy with her......when she starts talking about the muscles that act on the shoulder girdle I get so tunred on j/king

 

[Jodi]

I love studying anatomy with her

I bet you do! Go Funky!

 

[P-funk]

BTW - You can't pick on I don't have anymore bars! All out and I'm not gettin anymore

Grrrrr.....it just isn't fair.

 

[Malachor]

she sounds awesome dude. like Jodi said, girls just don't come out of the blue and say stuff like that if they aren't up to something.

i don't think it's easy for people that are dedicated to something so much like bodybuilding to find compatible people. i know i don't have as many friends due to my love for lifting. most people just like to be lazy. combine the love to lift along with computers and i think you're limited to just the people on this board. lol

 

[Jodi]

Originally posted by Malachor
she sounds awesome dude. like Jodi said, girls just don't come out of the blue and say stuff like that if they aren't up to something.

i don't think it's easy for people that are dedicated to something so much like bodybuilding to find compatible people. i know i don't have as many friends due to my love for lifting. most people just like to be lazy. combine the love to lift along with computers and i think you're limited to just the people on this board. lol

I'm a computer dork too! I know exactly what you mean!

 

[P-funk]

6/21 dlts/traps/forearms

seated shoulder press
70x1
80x2+1
drop set 65x7, 50x5
(could have done more with the 80s but my left shoulder was hurting a bit. I used to be able to press a lot of weight but a couple of years ago I dislocated my left shoulder so sometimes it acts up and keeps me from hitting the high numbers .)

superset

a. cable side raises 20x15, 25x9, 25x12, 30x8
b. barbell upright row 90x6, 90x5, 90x7, 90x5

bent over reardelt cable raises
10x15
15x12
last set was done standing on a half swiss ball
15x15

dumbell scaption performed while kneeling on a swiis ball
5x15
5x12

dumbell shrugs
100x15
100x12
100x14
(the gym that I work for only has dumbells up to 100 )

wrist curls and reverse wrist curls for the forearms

carb up last night.....by accident

 

[Jodi]

carb up last night.....by accident

What did you have?

Hey wait a minute aren't you cutting???? Isn't it too sooon for a carb up???

 

[P-funk]

Yeah, it is to soon for a carb up so I needed to justify it some way...here is how it happened:

Went out to eat with the girl last night. We had sushi, okay not to bad. But there is this coffee shop that we go to in between clients sometimes that has these rice krispie treats with pb (we both love pb) and chocolate chips in side of them. We were eyeballing them all week (she eats healthy also) and she knew how bad I wanted one so she bought it for me and we split it. Then we met up with one of our friends, another trainer at the gym, and his wife and they went to a frozen yogurt place. So we are standing there and I am saying hell no, I wont eat it. Then she goes up and buys a small cup of german chocolate cake frozen yogurt and eats a couple of spoonfuls and turns to my friends wife and says watch how mad I can make Patrick and then she says "patrick, please eat some of this for me, I can't eat it all..please.." So then she puts it in my hands and I am still saying no, no, no. And she tells me to just try it. So I had a couple of spoonfuls and then I gave it back to her and she throws the rest of it out because she didn;t even want the whole thing, she just wanted to torture me.. Anyway before we ate this stuff I told her that I need to jusify this in some way so she said "Okay, your justification is that you are out with me." .....brilliant

 

[P-funk]

6/21 arms/abs

one arm barbell curls
bar x 5
bar x 5

first time i ever did there. They are really hard!!

cambered bar curls
90x10
90x8
90x6

superset
a. reverse grip cambered bar preacher curls 60x8, 60x6, 60x7
b. straight bar cable curls(plate number listed) #8x9, #8x7, #8x7

one arm overhead dumbell tricep extension
25x15
30x10
30x8

tricep pressdown (plate number listed)
#8x12
#9x9
#9x7
#9x7

high cable tricep extension; knelling on swiss ball
#2x15
#2x 12
#2x10

superset for abs
a. weighted decline crunches
b. decline knee ups

 

[Jodi]

Way to go Funky!! So are you going to go out again?

 

[P-funk]

6/13 chest/abs

15degree incline dumbell press
85x11
95x8
100x6

superset
a. decline flyes 45x14, 50x8, 50x8, 55x7
b. swiss ball flyes 45x5, 35x8, 35x8, 35x8

superset
a. cable cross over while kneeling on swiss ball(plate number listed) #2x15, 3x15, 4x11
b. Neutral grip machine press 125x15, 140x10, 155x5

low cable cross over (plate number listed)
#5x7
4x9
3x11


6/24 back
close grip pull ups
bw+10x9
bw+25x7
bw+25x6
drop set bw+25x4, bw x 4

seated wide grip row(pate number listed)
#9x17
11x10
11x8
10x10

reverse peck deck (neutral grip)
120x10
105x11
90x10

straight arm pressdown
#6x16
#8x11

back ext.
bw x 15
bw+10x10
bw+10x18

the cut is going great.....I am down just under 170lbs and feeling pretty good. I have dropped some water and now it is time to get down to the nitty gritty. I am carbing up tonight (legs tomorrow ). Just ate some dried fruit and am about to make some oatmeal with a banana.

Way to go Funky!! So are you going to go out again?

Yes we are going to go out again . Actually we have been hanging out everday. She has an ear infectioin though and she got me sick a little so we are both under the weather a bit. I think she is really great and I hope this works out for the best.

 

[Jodi]

Nice to have you back

Good for you on the cut and the GIRL I hope it does work out for you

What do you do for your back extension?

 

[P-funk]

I do the back extension bench......it is set at a 45 degree angle and you put your quads on top of it and you bend forward at the waist until you are paralell with the ground.....you know???? It is in every gym I have ever been to, I am sure you have seen it.b

 

[Jodi]

Yeah, I do those too, but I use 25lb plates So I thought what you were doing was different

 

[P-funk]

No, I can use heavier weight but this exercise is all about the form and control....If I concentrate hard enough I can make 10 unweighted reps seem difficult as hell.

 

[Jodi]

I was only kidding with ya, I figured as much. I know if I do a 3-1-3 tempo I can barely do 15 with my on BW!
Goodnight Funky!!

 

[P-funk]

goodnight Jodi...I have to go to bed too......3am to rise for me tomorrow.

peace,
Patrick

 

[P-funk]

6/26 legs legs legs........and abs

front squats (hate these with a passion)
145x10
145x10
165x9
165x9

superset
a. overhead squat 55x10, 65x10, 95x7
b. dumbell stiff leg deads 45x8, 45x8, 45x7

walking lunges across aerobics room (one set = across and back...aprox. 40 yards)....3 sets with 30lb dumbells

superset
a. leg ext (plate number listed) #13x7, #14x10, #15x7
b. leg curls 100x10, 110x7, 115x8

seated calf raises (plate=one 45lb plate)
3 plates x 13
4 plates x 7
4 plates x 8
drop set
5 plates x 5, 4 plates x 5, 3 plates x 7, 2 plates x 7, 1 plate x 7

intensity was so high during this workout I could hardly stand the pain

 

[Jodi]

front squats (hate these with a passion)

Me too and I refuse to do them. It hurts my delts and my arms in general to put the bar there. It just doesn't feel right so I don't bother

 

[P-funk]

6/27 delts/traps

superset
a. standing barbell military press 145x10, 145x6, 145x6
b. lateral dumbell raises 20x8, 20x7, 20x7

superset
a. plyometric front raises (w/ a plate in hand perform a front raises and when almost to the top of the range of motion thrust the plate up into the air;catch it and then perform an eccentric contraction) 25lb plate x 15, 45x9, 45x9
b. bent over rear delt cable raises 20x12, 15x10, 15x10

cybex lateral raise machine (plate number listed)
#6x14
8x9
8x8

dumbell shrugs
100x20
100x17
100x15


Going to have to miss my arm worout tomorrow but will make it up on sunday. I can't remeber the last time I missed a workout so this never happens but tomorrow is my first day off since may 1 (I have been working 7 days a week since then). I am going to the beach all day (leaving at 8am) with the girl (yep, our little x-division one track star ) So I wont be able to get the workout in.

 

[Malachor]

maybe you'll get a workout in a different form

 

[P-funk]

lol, I hope she doesn't expect me to be really cut.....lol...I just finished bulking last week, I am fat as hell!!!!! I know she has seen old pictures of me posing when I was super shredded, she even saw me when I was about 2 weeks into my bulk, with my shirt off and I was really cut up so I hope she isn;t expecting me to look like that. She is pissed about missing her workouk also and said I should bring some runnig cloths.......ugh cardio!!!!!

The things we do for chicks.