Bring on the Funk

[P-funk]

yeah, i can't waite for the holidays..............are you going to be doing any baking this year??

 

[Jodi]

Oh YEAH!!!!!

I love the holidays but I fear the fat pack on.

 

[P-funk]

don't fear the fat.........just enjoy it.......lol

(i really fear the fat pack on also........wtf is wrong with people like us?? we are complete freaks)

 

[Jodi]

No shit. We are. Especially after my comp pics. I know myself so well that I will have this mental crisis. I will try and just do a maintenance diet but then I'll start flipping because I will think I'm not lean enough and force myself to cut. I don't know wtf is wrong with me but it happens all the time. Whenever I say I'm just gonna be happy and maintain I end up cutting.

Well, after Vegas I'm really am just going to try and maintain. With any luck I won't flip on myself.

We are our own breed Funky. Friends and family think I'm weird and they can't understand why I torture myself.

 

[P-funk]

yeah, my freinds and family think the same thing about me..

I always get nervous when i am bulking or cutting too. My freind always has to yell at me to keep my cals up, sometimes i feel like he is force feeding me. he has worked with some top IFBB pros when he lived in santa monica and has a good eye for bodybuilding and he can literally tell when i have been cutting for a couple of days and am lying to him and saying that i am not.....lol, i fucking hate it when he busts me like that.

 

[Jodi]

Thats cool you got someone around you to help

Not even my gym friends know the difference of cutting or bulking. They use working out as an excuse to eat like shit ALL THE TIME

 

[P-funk]

yeah, i know a lot of people like that also......why do they waste their time??


alright, i am off to bed, don't have to go into work until 2pm tomorrow so I am going to sleep.....talk to you tomorrow morning.

have a good night

 

[Jodi]

You too Funky. Just think, Vegas is around the corner

 

[P-funk]

10/1 chest/front and side delts/triceps/abs

decline bench press
225x10
225x9+1
225x6 (damn it, I really wanted to get 10 reps here again.....bah, blame it on the lack of cals.....stupid cut!!)

seated straight arm dumbell lateral raises
20x15
25x8
drop set 25x8, 20x5
drop set 25x6, 20x4

olympic bar skull crushers
105x8
105x7
105x5

swiss ball dumbell flyes
45x12
55x10
55x9+1

neutral grip machine shoulder press (sagital plane)
112.5x10
112.5x8

straight bar cable press downs
70x20
80x10

mid cable cross over
70x11
60x10

behind back unilateral cable lateral raises (no rest inbetween sets)
30x15
30x15
30x15


diet today.......same as yesterday

 

[P-funk]

10/3 back/bi's/rear delts/traps/forearms

reverse grip chin ups
bw x 10
bw x 10
bw x 9

romanina deadlifts
275x5
275x5
275x5

wide grip seated cable row
plate#10x15
plate#10x12
plate#10x12
plate#10x10

wide grip pulldown
plate#12x10
plate#10x10
dropset- plate#10x10, plate#6x8

cambered bar curls
65x15 (outside grip)
65x10 (inside grip)

dumbell preacher curls (one arm at a time, no rest inbetween sets)
25x12
20x12
10x15

rope cable curls
plate#7x13
plate#7x13

rev. peck deck
135x12
120x10
120x9
105x10

rope cable upright row
plate#10x15
plate#10x15
plate#10x15


diet today.........same as yesterday......AGAIN!!!

refeed saturday, after legs.

 

[oaktownboy]

sorry to interrupt ur journal Pat, but generally how many sets do you do for each bp? oh yeah keep up the good work Damn, can u lift the heavy weight!

 

[P-funk]

Originally posted by oaktownboy
sorry to interrupt ur journal Pat, but generally how many sets do you do for each bp? oh yeah keep up the good work Damn, can u lift the heavy weight!

No interuptions man. I keep the journal in hopes that people ask questions and can learn form it. Or in hopes that people can give me some good advice.

I am a firm believer in volume. When I am on a normal split, one muscle group a day, 5 days a weeks my volume is really high. I sometimes go as high as 30-40 sets, counting all the superset, trisets and giant sets I do in one workout. For my bi's and tri's, again when I am on a regular split, I like about 12 sets.

Now that I am on this new split for the next 4 weeks (until I get back from the olympia) I have lowered the volume but upped the frequncy. (the split is day 1- legs, day 2-chest, front and side delts, tri's and day 3- back/rear delts/bi's/traps......rest one day and then repeat........3 on, one off). So now, obviously since I am training so many body parts in one session the volume has to be decreased to about 20-25 sets per session. But everything gets hit 2 times a week so it should work out in the long run. After I get back from Vegas I am switching to a different split.

I realize this is high and most people here will tell you that an all natural lifter would be over training with this much volume. To that I say b.s. First of all in my opinion 70% of the game is nutrition and the other 15% is divided between training and rest/recovery. I am super anal about my meals and my nutrition, I pack 7 meals a day to take with me wherver I go (to work or whatever). I make sure I get at least 7-8hrs of sleep a night, sometimes I only get 6 . Also, I didn't start lifting with this much volume. I have, over the years (Iam 24 now and I started when I was 14) built up my volume to what it is now. Just like a marathon runner didn't just start running 25 miles....they worked up to it.

 

[P-funk]

10/4 legs

1 and 1/4 squats (one rep= one full range of motion, ass to the grass, "real squat" followed by one quarter range of motion squat (aka the type that 90% of all gym goers around the world do)
225x10
225x10
225x10
225x10+1

dumbell leg curls (*note: I really love these. If you have not tried them I suggest you should. You need a spooter to plave the weight inbetween your feet. These are beneficial because you have to hold the weight inbetween your feet so you are almost forced to point your toes which takes the gastrocnemius out of the movement. Unlike lying leg curls where your feet are flexed and allowing your gastroc to help.)
50x12
50x12
50x12

leg press ( a plate refers to one 45lb plate. I have listed the total number of plates on the sled. So 20 plates means ten 45lb plates on each side)
10 plates x 10
12 plates x 10
16 plates x 8
20 plates x 8

dumbell SLDL (went light and really focused on a good stretch and contraction)
70x12
70x12
70x12

seated machine adduction
100x12
100x12
100x12

seated calf raises
4 plates x 9
3 platex x 11
2 plates x 12
2 plates x 12

 

[Jodi]

dumbell leg curls (*note: I really love these. If you have not tried them I suggest you should. You need a spooter to plave the weight inbetween your feet. These are beneficial because you have to hold the weight inbetween your feet so you are almost forced to point your toes which takes the gastrocnemius out of the movement. Unlike lying leg curls where your feet are flexed and allowing your gastroc to help.)

These sound scary

I hate working hams and it shows

 

[P-funk]

Well, you hams get worked on any squat......because along with knee ectension, which is where the quads are being hit, you have hop extension to get you out of the hole (about the first 20% of the conncentic motion of the squat). But direct Hammy work is important. Especially for women. Women, because of how their hips are and because of the way the walk usually get lots of knee extension. This causes a great imbalance between the hamstrings and the quadraceps (Can't remember exactley but I think it is usually your quads are 75% stronger than your hamstrings). Women, because of this extra knee extension, have an even greater imbalances which is why they usually have more problems with ACL tears. One thing that we do know is that the hamstricngs can act as an ACL if it is strengthend enough so it can prevent this injury greatly. ALL my felmale cleints do Stiff leg deadlifts every session and leg curls every other session. We never do knee extension because (a) as mentioned before they get a lot of knee extension in the way they walk and (b) I make them do a lot of squats......no wait, I make them do a SHIT TON on squat

 

[Jodi]

TP gave me a program for my hams. All I have to say is my ass hurts and my hams. He had me split hams & quads into 2 different days. My quads are way stronger than my hams and I want to keep my quads the way they are (no more size) but bring up my hams a bit. SLDL & 1 1/4 Lying Legs Curls I really hate working hams

 

[P-funk]

yeah, i hate training hamstrings too......I would rather just do 20 sets of squats and call it a day

 

[Jodi]

Squats kick ass. However, I have been going light with my squats, real light. 95x20 because I build quads so easy and I don't want them to grow again. It took me a while to get them where I want them.

 

[P-funk]

10/5 chest, fornt and side delts, tri's, abs

olympic bar standing millitart press
155x9
155x8
135x7

dumbell bench press
90x10
90x9
90x8

decline cambered bar skull crushers
80x12
80x10+2
80x8+1

standing dumbell straight arm uni lateral lateral raises (No rest inbetween sets)
15x15
15x15
15x15
15x15

high cable cross over
90x11
90x9
70x11

rope press down
50x16
50x12

dips
bw x 15
bw x 12

unilateral lateral cable raises (no rest inbetween)
40x10
40x8

peck deck
150x12
150x11

 

[P-funk]

10/6 back, rear delts, bi's, traps

parallel bar pull ups
bw x 10
bw x 8
bw x 6

bent over barbell row
170x8
170x8
170x8
170x8

deadlifts
225x10
225x6 (had to cut theses short.....mental note, don't try to do deadlifts after barbell rows anymore. I felt my lower back fatiguing during this set and felt my form breaking down so I figured it would be safer to not continue.....lol, I find it so funny that as I get older I get wiser as far as listening to my body when I am lifting to prevent injury......three years ago I would have plowed through this set and done 2 more after it to boot.)

close grip seated cable row
plate#13x10
plate#13x10
drop set; plate#13x6, plate#7x8

mid cable rear delt
40x8
30x9
20x10

cambered bar 21's curls(7 reps from start to half way, followed by 7 reps form half way to the top of the motion, followed by 7 full range of motion curls)
75lbs
75lbs
65lbs

cross bench dumbell hammer curls
15x20
20x15
25x12

barbell shrugs
365x10
365x8
365x6

 

[P-funk]

10/8 legs

fornt squat 1 and 1/4's......(one rep= ass to the grass squat. then up 1/4 of the way. then back down ass to the grass. the up all the way. one rep!)
135x10
135x10
135x6

light squats with a 3 count pause in the hole
135x8
135x8

dumbell walking lunges (30 yards)
set 1- 40lb dumbell
set 2- 40lb dumbell

stiff leg deadlifts
135x12
185x10
225x8
225x8

standing cable leg curl (unilateral....no rest inbetween sets)
plate#3x15
plate#5x12
plate#5x12

standing cable hip abduction (unilateral...no rest inbetween sets)
plate#4x12
plate#4x6
plate#3x8

leg ext.
plate#10x12
plate#10x12
plate#10x12

leg curls (light)
90x15
90x10

45 degree calf raise
200x15
200x12
200x10
140x15
140x12
140x12

 

[naturaltan]

Funkster ... are you still coming to Vegas?

 

[P-funk]

hell yeah I'm still coming to vegas....I am arriving wed. nigth and flying out friday night....I am staying at mandalay bay....I'll see ya there!

 

[naturaltan]

Ok my man ... we'll see you there for sure!

 

[P-funk]

10/9 chest, front and side delts, triceps, abs

15 degree incline dumbell bench press
100x10
100x9
100x5

dumbell straight arm unilateral lateral raises (no rest inbetween sets)
20x10
20x8
15x10
15x8
10x12
left side only (trying to bring my left side up so I am more symetrical)
10x12
10x12

olympic bar skull crushers
95x12
95x9
95x9

neutral grip dumbell millitary press (standing; sagital plane)
40x12
40x10

dumbell flyes (feet up in air)
50x12
50x10
50x10

cambered bar tricep pressdowns
plate#12x18
plate#14x7
plate#12x10

cable lateral raises
20x20
30x9
20x10

peck deck
165x12
165x8
150x8

 

[P-funk]

10/10 back, rear delts, bi's, traps

spider row
3 plates (45lb plates that is)x 10
3 plates x 10
3 plates x 8
dropset 3 plates x 8, 2 plates x 8, 1 plates x 8
dropset 3 plates x 6, 2 plates x 4, 1 plate x 4

one arm dumbell row
100x8
100x6

wide neutral grip pulldown
plate#12x10
plate#12x8
plate#12x7

underhand grip seated cable row
plate#9x12
plate#10x11
plate#11x8

bent over dumbell rear delt raises (w/rotation)
20x10
20x10
20x10

reverse peck deck
115x12
115x10

incline dumbell curls
25x12
25x12
20x10
20x10

cambered bar preacher curl negatives
105x3
64x4
65x3

reverse cambered bar preacher curls
40x8
40x7

behind back smith machine shrugs (weight does not count bar)
180x12
180x12
180x12
180x12

back hyper extensions
bw + 25x10
bw + 25x10
bw + 25x10

 

[oaktownboy]

Originally posted by P-funk
10/10 back, rear delts, bi's, traps

spider row
3 plates (45lb plates that is)x 10
3 plates x 10
3 plates x 8
dropset 3 plates x 8, 2 plates x 8, 1 plates x 8
dropset 3 plates x 6, 2 plates x 4, 1 plate x 4

what are these?

 

[P-funk]

oh, those are kind of like t-bar rows, except they have a pad that you put your chest on, where as the t-bar row is free standing. they are also reffered to as support rows. I fucking hate them and only do them when I am working out at the gym that I work for because they don't habe a true t-bar row. I love free standing t-bar rows because of the stabalization needed to control the weight. Also, on the spider row, when the weight gets heavy, the pad becaomes annoying because it is pushing into my chest so hard.

 

[oaktownboy]

Originally posted by P-funk
10/5 chest, fornt and side delts, tri's, abs

decline cambered bar skull crushers
80x12
80x10+2
80x8+1

Do you find that doing skull crushers on a decline bench hits the tris more efficiently or do u just want to get a variation?

 

[P-funk]

I ussually never post my abs or forearms workouts. But, I posted this one in the training forum the other day so I decided to post it here also. This was my forearm workout form yesterday:

triset (no rest inbetween exercises):
1) behind back wrist curls to failure (until you absolutly can not complete another rep)

2) hold 2 10lb plates between your fingers (pinch) for as long as you possibly can until they drop out of your hands........quite your bitching and watch your feet!!!!

3) go into the bathroom and wet a towel underneath the sink.....stand there and ring the towl out as fast as you can until it is completely dry.....once it is almost completely dry soak it again and keep on going until you can not squeeze any more water out.....twist it every possible way that you can as fast as you can.........no crying!!!!

rest and repeat as needed