Bring on the Funk

[P-funk]

I'm not sure when the ball stuff got introduced into weight lifting but it is really fun and cool.............and yes falling on your face happens from time to time


5/11 back;tris

eating all the extra cals/carbs has really kicked my strength and energy up. I felt stronger in this w/o then I have in a while and even hit some good numbers on dips and dumbell rows. This new split is really kicking ass.

close grip pull ups
bw+20 x 10
bw+30 x 8
bw+45 x 4

(bw+45= a new personal best

one arm dumbell rows
90x11
100x10
100x7

superset
a. wide grip cable rows
b. wide grip lat pull downs
(the rack doesn't have the number of pounds on the plates it just has numbers so that is what is listed)
1a. #9x12
1b. #12x 6
2a. #10x9
2b. #10x5
3a. #10x9
3b. #8x8
4a. #10x10
4b. #8x7

(my back poump was intense after this my w/o partner said that he could see the veins in my back )

tris

dips
bw+90x6
bw+100x5+1
(new personal best )

skull crushers
90x10
90x8+1
90x7

reverse grip press down (straight bar...again there is no weight listed so all i have to go on is the plate number)

#10x11
#11x8

 

[P-funk]

5/12 delts/traps/abs

supreset
A. cable side lateral raises
B. high cable rear delt
1a. 30x12
1b. 40x12
2a. 40x6
2b. 50x7
3a. 30x9
3b. 50x6
4a. 30x7
4b. 40x8
5a. 30x7
5b. 40x7

Dumbell isolated side raises with working arm hanging over incline bench
15x9
10x12
10x14

Dumbell rear delt raises lying face down on swiss ball
10x15
10x12
10x12

Supinated grip dumbell military press while kneeling on swiss ball
5x12
10x11
10x15 (balance got a lot better by the last set)

smith machine wide grip upright row (weight not counting bar)
50x12
70x8

weighted crunches and reverse crunches superset for abs

 

[P-funk]

5/13 legs/core

I couldn't get crazy on squats today becuase i was working out by myself and had no spotter. Also I have been up since 3 in the morning at work and on my feet so i am really tired. But, overall i was pretty pleased with this w/o....

squats
185x12
205x10
225x7
145x12
145x12
(last to sets at 145lbs, pause in the hole for a 3 count and then explode up)

Still leg dead lifts
135x10
135x8
135x8
135x6

superset
a. one leg standing leg curl
b. one leg squat
1a. 50x12 (each leg)
1b. bw x 10 (each leg)
2a. 60x 9
2b. bw x 10
3a. 60x8
3b. bw x 10

superset (plyos)
a. internal/external rotation of hip while one leg is on top of a bech the ther leg goes back and forth over each side. Very explosive plyometric movement.
b. dumbell jump squats
1a. 12 reps ea. leg
1b. 10x9
2a. 15 reps ea leg
2b. 10x6
3a. 13 reps ea. leg
3b. 10x5

seated calve raises
(plate number refers to the number of 45lb plates on the machine)
3 plates x 11
4 plates x 5
2 plates x 15
2 plates x 14

a couple of exercises for core stability.

 

[Jodi]

I couldn't get crazy on squats today becuase i was working out by myself and had no spotter. Also I have been up since 3 in the morning at work and on my feet so i am really tired. But, overall i was pretty pleased with this w/o....

Nice Leg w/o!!

I wish I had a partner to w/o with. I feel like that everyday, knowing I could do more but don't chance it.

 

[P-funk]

thanks,

working with a partner is always helpful, especially when doing legs becuase if i have someone spotting me i can do 15-20reps with 205 so that is really my warm up and 225 is my starting set for about 12 reps but I get so damn nervous without someone spotting me. Plus spotters really help when you are tired and need someone to kick you in the ass and yell at you.

 

[P-funk]

5/15 chest/bis

NG dumbell press
60x10
60x11
65x9

incline flyes
40x13
50x12
55x8

low cable cross over
50x6
35x13
35x11

toes on swiss ball push ups
13 reps
11 reps

regular push ups
18 reps

barbell curls
60x14
70x9
80x5

reverse grip cambered bar preacher curl
40x15
60x8
60x6+2 forced reps

high cable curls
(machine does not list poundage so the number refers to the plate number listed)
#5x8
#3x12

gettin' bigger and more pumped each w/o

 

[HIC]

P-funk,

What's an NG dumbell press?

 

[P-funk]

NG grip= neutral grip (palms facing each other)

Actually the grip in this case is not acurate to what the exercise is supposed to accomplish. A more accurate name would be sagital plane dumbell press becuase you can have a neutral grip press in the transverse plane which was not what I was going for here.

 

[Jodi]

I want to see what you've been eating.............

I want to drool

 

[P-funk]

I want to see what you've been eating.............

lol....i never have time to post my diet. It is still really clean, but a lot of cals. I ma easily breaking 3000cals these days. I have been eating a ton and my strength has been going through the roof. I am putting on some really good size right now. I am weighing in at right about 160lbs consistently and I want to bulk up to around 180lbs and cut from there so I have to keep plodding along, slow and steady, keep it clean. I do have some cheats along the way though, usually my last meal or meals on sunday I'll get something bad like a small dish of rice pudding or some small little debbie packs of oatmeal raisen cookies. Tongiht for dinner I just finished off 1hamburger on organic whole grain bread with half and acorn squash with cinammon and splenda on it. Also i have been eating my all time favorite snack...a protein shake and all natural pb on toasted organic whole grain bread (a great between meal snack for extra cals ). Are you tortred yet? Or did you want me to say that I have been eating junk food like ice cream and cake? Sorry to disapoint if that is the case, nothing but chicken, sweetpotatos and flax in my fridge.


5/16 back/tris/abs

close grip pull ups
bw+45x8
bw+50x5+1 (new personal best )
bw+25x6+1 (definetly muscle fatigue here)

bb rows
135x12
155x11
185x6

wg pullups
bw x 8
bw x 5+1
bw x 4+2

CG seated cable row (punds not listed on machine. Number refers to the plate number)
#12x8
#11x9
#11x7

skull crushers
90x10
100x6
100x5

over head two hand dumbell ext.
65x12
75x10

rope press down (pounds not listed on machine. number refers to the plate number)
#6x15
#7x9
#6x14

leg raises and crinches with medecine ball supersets for abs.

 

[P-funk]

5/17 delts/traps

standing barbell millitary press
135x10
135x8
145x8

side lateral dumbell raises (pyramids)
3 weights-3 reps at each weight
25,30,35,30,25
20,25,30,25,20
20,25,30,25,20
20,25,30,25,20

4 weights-4 reps at each weight
10,15,20,25,10,15,10
10,15,20,25,20,15,10
10,15,20,25,20,15,10

5 weights-5 reps at each weight
30,25,20,15,10

cable bent over rear delt raises
15x10
15x10
20x8
15x10
15x8

barbell shrugs
225x12
275x8
275x7

 

[P-funk]

5/19 legs

*took a page out of Jodi's book and did soem trisets this w/o )

triset 1 (4 sets)
a. front squat 135x12, 135x12, 155x8, 155x8
b. dumbell sldl 55x10, 55x8, 55x8, 55x8
c. lunges with dumbells in hand 30x12, 40x6, 40x8, 40x6

triset 2 (3 sets)
a. seated leg press 290x10, 250x12, 250x12
b. leg ext. 110x8, 90x7, 70x6
c. leg curl 90x8, 90x7, 70x10

4 sets of calve raises on the leg press machine

I was really tired this morning so it wasn;t the best w/o but it was okay.

While bulking I have a cheat meal every Sunday night from about 6 or 7 om and extending until I goo to bed around 10. During this time I allow myself to eat anything that i craved during the week. This helps give me some extra cals while bulking, to pack on more size and gives me a great mental break becuase eating 3000+ clean calories all week gets to me and can be difficult at times. This morning I weighed in at 165lbs, holding some water from last nights feast no doubt. But the plus side was I can still see my upper abs, my strength is going up a lot (especially for my back and chest), I still have good veins and my arms and shoulders have gotten even bigger. For the next three days I am eating low carbs, the only carbs I am taking in are going to be meal 1 and post w/o. I want to drop some water and see if I can oxidize a little bit of fat. I want to bulk up to about 180-190lbs and then cut from there. I am still trying, and from what I can see it is working very well, to keep this bulk clean as hell and gain muscle with as little amount of fat as possible.

 

[Jodi]

*took a page out of Jodi's book and did soem trisets this w/o )

triset 1 (4 sets)
a. front squat 135x12, 135x12, 155x8, 155x8
b. dumbell sldl 55x10, 55x8, 55x8, 55x8
c. lunges with dumbells in hand 30x12, 40x6, 40x8, 40x6

triset 2 (3 sets)
a. seated leg press 290x10, 250x12, 250x12
b. leg ext. 110x8, 90x7, 70x6
c. leg curl 90x8, 90x7, 70x10

4 sets of calve raises on the leg press machine

Way cool

I hate front squats though

 

[P-funk]

I hate front squats also, that is why it is good to do them....they are killers for the quads though. My thighs gget really big when I do them and I get some cool veins too. Although, you should probably stay away from them becuase you are trying to get your quad size down.......miss bikini bottoms

 

[katie64]

WOW, your workouts are incredible............your journal is very nice and informative

 

[Jodi]

Originally posted by P-funk
I hate front squats also, that is why it is good to do them....they are killers for the quads though. My thighs gget really big when I do them and I get some cool veins too. Although, you should probably stay away from them becuase you are trying to get your quad size down.......miss bikini bottoms

No way in hell will you be catching me doing front squats.

 

[P-funk]

No way in hell will you be catching me doing front squats.

Well you're lucky that I'm not your trainer.

WOW, your workouts are incredible............your journal is very nice and informative

Thanks for the kind words. I don't log the meals anymore becuase they are pretty much all the same. But I keep up with the workouts because I hope that people can learn something from them. I don't know if anyone really notices the exercise choices and the way I try and balance my exercises/workouts to train in all three planes of motion (frontal/sagital/transverse). That way I train for functionality and appearance . I am hoping to get some time so that I can write an article about fuctional training to be strong in all planes of motion and hopefully have prince put it on the website.


5/20 chest/bis/abs

(went light today because I am so tired and I was without training partner )

dumbell press
65x16
65x13
75x10
75x10

Dumbell flyes on swiss ball
40x13
40x12
40x14 (psyche myself out for this one )

Superset
A. decline bench press
B. dips
1a. 155x10
1b. bwx12
2a. 135x9
2b. bwx3

I was keepiong my rest in between sets really low this workout purposley because I was going light so I was really fatigued after this superset. I couldn;t even think about doing a 3rd set so I substituted peck deck instead.

peck deck
120x14
105x13

standing cambered bar curls
60x15
60x12
60x10, 40x10 (dropset)

cross body calbe curls (unilateral)
30x15
30x15
40x14
40x13

some stuff for abs

 

[katie64]

Originally posted by P-funk

Thanks for the kind words. I don't log the meals anymore becuase they are pretty much all the same. But I keep up with the workouts because I hope that people can learn something from them. I don't know if anyone really notices the exercise choices and the way I try and balance my exercises/workouts to train in all three planes of motion (frontal/sagital/transverse). That way I train for functionality and appearance . I am hoping to get some time so that I can write an article about fuctional training to be strong in all planes of motion and hopefully have prince put it on the website.

That would be great, your workouts are interesting..........still reading

 

[Jodi]

Well you're lucky that I'm not your trainer.

No shit!

I'm following a leg program a friend gave me, thats the one you modified the other day. But I'm always looking for ideas on bringing down my legs, but no Front Squats cuz I refuse to do them. Ideas?.

 

[P-funk]

I'm following a leg program a friend gave me, thats the one you modified the other day. But I'm always looking for ideas on bringing down my legs, but no Front Squats cuz I refuse to do them. Ideas?.

Some ideas:

Lunges (make sure you step farther out than normal so that you take the quad out of hit and hit the hams and butt more.)

staggared squats
side lunges
bench step ups
low cable hip extension, flexion
hip extension/flexion with resting leg up on a bench (kind of like a staggered squat)
Lateral dead lifts
standing hip adduction/abduction
low cable adduction /abduction

I got a ton more but I really can;t think of names for them. They are things that you would have to see first, they get pretty challenging

5/23 back/tris

this workout sucked.....I am really tired and I have a sore throat and congestion. I am praying that it is just my allergies kicking in this season and not me coming down with a cold

went light today

Wide pronated grip cable rows (the number listed refers to the plate number since there are no weights listed on the machine)

#10x15
#11x10
#9x11

reverse grip chins
bw x 9
bw x 7
bw x 7

(fatigued early this workout becuase my throat is sore and I am stuffed up.....trouble breathing)

one arm dumbell row
55x16
55x13
55x12

deadlifts
95x15
145x12
sumo dead lift
145x10

lying crossbody dumbell extension
25x15
30x11
25x11

overhead reverse grip cable extension while sitting on swiss ball
plate#6x20
#8x12
#7x15

high tricep cable cross
plate#3x15
#3x15

high tricep cable cross while kneeling on swiss ball
plate#1x22
plate#2x15
(really hard to balance during this exercise)

 

[P-funk]

5/23 delts/traps/abs

still a bit under the weather so i didn;t get real crazy.

seated neutral grip dumbell press
60x9+1
60x8
70x4+1, 35x8 (drop set)

superset
a. dumbell shoulder scaption
b. reverse grip cable raises (the number refers to the plate number on the machine since no weight is listed)
1a. 15x13
1b. #8x6
2a. 20x10
2b. #6x7
3a. 25x8
3b. #6x6

rear delt raises, over incline bench
20x10
20x11
20x10

superset
a. behind back lateral cable raises
b. light dumbell shrugs
1a. 20x15
1b. 50x25
2a. 30x10
2b. 50x20
3a. 25x11
3b. 50x18

some supersets for abs and finished up with some standing on swiss ball practice

 

[P-funk]

5/24 legs/calfs

went crazy today on legs.....by the end of the workout I was crawling on the floor of the gym.

squats
205x12
225x12
245x8
stripset
195x10, 175x7, 155x8, 135x8, 45x20

superset
a. leg press with feet close together
b. stiff legdeads
1a. 3plates x 15
1b. 135x8
2a. 4plates x 12
2b. 145x6
3a. 5plates x 10
3b. 145x8

triset
a. leg ext (number represents the plate number since no weight
is listed in the machine)
b. leg curl
c. lunges with dumbells in hand
1a. #8x12
1b. 70x13
1c. 30x6
2a. #9x9
2b. 90x10
2c. 30x6
3a. #10x8
3b. 90x7
3c. 30x6

seated calf raises
2plates x 15
3plates x 9
3plates x 7

donkey calf raises with 220 lb. training partned on my back
13 reps
12 reps

to make this workout even harder I kept the intensity way up......It was completed in under 45min.

 

[Jodi]

Damn Funky! Nice leg w/o.............I can almost feel your pain trying to walk down the stairs tomorrow.

 

[P-funk]

Damn Funky! Nice leg w/o.............I can almost feel your pain trying to walk down the stairs tomorrow.

Oh man I am sore today. Steps wont be the problem.........I have to go t owork and be on my feet for 3 straight hours. That is going to be a problem

 

[P-funk]

Spilt update. My new rotating split has come to an end. After 4 weeks I am back to were I started so that means it is time to change. I am now going back my old split for about 4-6 weeks before I mix it up again.

mon-chest/abs
tues- back/forearms/calfs
wed-rest
thurs-legs/calfs
fri-delts/traps/abs
sat-arms/forearms

okay, p-funk rant time.....It has been awhile so sorry folks but I gotta do it . Also any follow up comentary from you guys will be apreciated.

What the fuck is up with gaining muscle and steroid users?????? I am sick of clawing and scratching and working my ass off for every pound of lean muscle (which is usually added along with 1.5-2lbs of fat) and having others just past me by, leave me in the dust actually, by juicing up. I don;t consider steroid users to be cheaters because most of them are in the gym busting their asses and working really hard to make the most of their cycle. But, on the other hand they are total cheaters becuase I am in the gym busting my ass to make the most of my gains and they just take some extra shit to help them out and get better results that I. One guy described it to me ass "dude, that is like saying it isn't fair that your hair looks better than mine because you use hair gel." It sucks, sometimes I wanna do a cycle or two just so that I can get bigger. I wanna be real big and I can't get that way being all natural. I can maybe bulk up to about 185-190lbs mabe 195 and cut up to about 175lbs. But that sucks!!!!! I wanna hit 205lbs and be lean and ripped. I want to be so big that is is the first thing that people notice when they see me. I want to be able to walk down the street in a pink tutu and the first thing people say is "damn, look at how big that guy is". One guy was telling me "Man, just do a cycle or two. It will help you out big time. You can work your ass off all you want and add maybe 10lbs of muscle but you are still going to look the same. You have wide shoulders and a small waist and you look pretty big and ripped with your shirt off but when you are in cloths it doesn;t even look like yo work out." God, that sucks. Should I just do a cycle and add some good size? Or should i just stay all natural and work with what I got and try and be happy being small?? I am not worried about doing steriod because of the legal issue I am more just scared about the side affects. I have made lots of poor decisions in my life and I don;t want to mess up and do something stupid. But, everyone I know says that if you are smart and do only the needed amount you can get on it and off it properly with out the negative side affects. For right now I am staying all natural. I don;t even habe the money to afford any anabolics right now so that is out of the questions. I am really just bothered by this though, I am tired of being passed up by people when I work just as hard or in some cases even harder.

Okay, rant over.......thanks

 

[Jodi]

I want to be able to walk down the street in a pink tutu and the first thing people say is "damn, look at how big that guy is".

Now this I'd love to see.

Funky you just really started a good bulk. I think you should give yourself time and continue bulking to gain mass. It was only a few weeks ago you were cutting. I know that your just ranting but I'd hate to see you start a cycle when you haven't reached your max naturally. JMH and caring opinion.

 

[P-funk]

5/26 chest/abs

triset
a. 15degree incline press
b. swiss ball flyes
c. decline flyes
1a. 75x12
1b. 35x14
1c. 40x12
2a. 85x8
2b. 40x8
2c. 40x8
3a. 85x4
3b. 40x6
3c. 40x6

superset
a. high cable crossover
b. low cabloe crossover
(weight is not specefied on the machine so the number listed refers to the p[late number)
1a. #7x10
1b. #5x10
2a. #5x14
2b. #4x8
3a. #5x14
3b. #4x9

neutral grip cable chest press
40x20
50x10
dropset
40x13, 25x13, 15x13

abs

triset (4 sets)
a. weighted decline crunches
b. bench leg ups
c. crunches with legs in the air

3 sets
reverse crunches

intensity high. Finished this one in about 45min.

 

[P-funk]

Funky you just really started a good bulk. I think you should give yourself time and continue bulking to gain mass. It was only a few weeks ago you were cutting. I know that your just ranting but I'd hate to see you start a cycle when you haven't reached your max naturally. JMH and caring opinion.

Thaks for the opinion Jodi. I have actually been bulking sine april 1st and at 24 yrs. old I fear that I have hit my natural max already. But not to worry, I am not going to do it. I have decided that no matter what I want to be all natural. I guess if people pass me up because they are jucing then I am going to have to just deal with it. I am going to continue to work my butt off and keep my nutrition in line and hope things will work out. And maybe, hopefully, someday I can be as big as Dr. Pain .

 

[Jodi]

Glad to see you decided to stay natural. I know how frustrating it can be sometimes. I know people that have used AS to help get lean and they bypass me and it gets aggravating. Sometimes when you want something bad enough you say screw it and you do it. I'm not bashing it by any means. To each his own!

I have not looked at diets and workouts as a quick way to get lean and muscular. I look at it as healthy lifestyle and that to me includes keeping foreign substances out of the picture. Ok now that I said that I hope alcohol isn't a considered a foreign substance.

 

[P-funk]

Alcohol!!!!!!!!! tsk, tsk, tsk