Bring on the Funk

[Jodi]

Ok so 2 weekends ago I had a few.

You have no room to talk here Funky. I've read about your adventures.

 

[P-funk]

lol, cancun was the first time I had drank since christmas. And before that I hadn;t drank for about two months. I haven;t drank since cancun either. I have given up on alcohol.


*hey, how did that bottle of johnny walker get in my kitchen????? That has got to be my roomates.*

 

[P-funk]

5/26 back

Holy shit I am sore. After a good w/o I am usually sore the next day. After this w/o I was sore (and still am) about 3 hours after it was over. It is kind of like the DP back w/o in the training forum but I forgot everything that was on there because I forgot to write it down before I went to the gym so I tried to do what I could remember (gimmee a break, I had to get up at 3am this morning )

The number represents the plate number because the weight is not listed on the machine and there is no conversion chart

superset
a. wide grip pull downs
b. reverse grip pull downs
1a. #8x15
1b. #6x15
2a. #10x11
2b. #7x12
3a. #11x6
3b. #8x6

superset
a. parallel grip pulldowns
b. close grip pulldowns
1a. #9x11
1b. #10x4 oops, guessed wrong
2a. #10x8
2b. #8x8
3a. #11x7
3b. #9x7

superset
a. t-bar row
b. reverse grip barbell row
1a. 70x14
1b. 95x1-
2a. 90x7
2b. 95x7
3a. 90x6
3b. 95x8

dumbell pullover
40x12
50x10
50x10

leg ups off back side of a bench (3sets) for lower back/core stability

some stuff fore forearms


Oh my god I am sore. Tomorrow I am going to be in pain!!!!

 

[P-funk]

5/29 legs/calfs

hack squat (when I say plates I am refering to 45lb plates)
6 total plates x 12
6 plates and one quarter plate on each side x 10
8 total plates x 7
(burn out)
4 total plates x 32

walking lunges with barbell across the aerobics room. Across and back equals one set.....aprox. 40 total yards.

set 1- 65lbs
set2- 75lbs
set 3- 85lbs

tri set
a. leg ext (number refers to the plate nunmber....no weights
listed on machine.
b. dumbell leg curl
c. side to side box jumps (plyometrics)
1a. #10x12
1b. 25x15
1c. bw x 15
2a. #11x12
2b. 30x20
2c. bw x 30

45degree calf riases
240x13
240x10
180x10
140x10

intensity was super high for this workout.


Okay, diet report. Still eating a lot of food . Cals are well over 3000. I have been eating a lot of mixed nuts, escpecially cashews and almonds. I have got a serious addiction to them so starting to morrow NO MORE. It is not that they are bad but I have been eating a lot and for some reason that concerns me.lol. I get really anal about my diet. I also have an adiction to natural peanut butter so I am not allowing myself to buy anymore and what I did have I got rid of so that I was not tempted. I started creatine again this past monday so I am hoping it will help me gain some size. For the past couple weeks to help my bulk along i was eating whole grain bread and milk with fiber one. As of monday I dropped those things form my diet. My only carb sources (with the exception of fiber of course ) are sweetpotatos and oatmeal and oatmeal and oatmeal and a shit ton of oatmeal (another real addiction that I am not ready to give up). Other that that I also have a grapefruit every now and again and I eat half an apple with my OATMEAL at breakfast. I weighed 168 on monday but since I dropped the more "sugary carbs" from my diet I ended up weighing 164 today (damn water.lol). I am getting bigger though, there has been a good size increase in my legs and back, esp. my lats. So I need to just keep on bulking and see how high I can get.

 

[Jodi]

OATMEAL boy - Whats wrong with the nuts as long as your still getting some flax in your diet then eat the freaking nuts!

I have an addiction too so thats why I don't buy ANY! Even my carbs up now have butter instead of PB Can't control myself lately.

 

[P-funk]

LOL, you answered your own question there. No nuts for me becuase I can;t control myself...at all....and yes I always get my flax

*I don;t think you realize the amount of cashews I can/have been eating......Please don't give my the green light on this. All I need is one person to justify it and I am off to the damn store...lol*

 

[Jodi]

Better get running

Alpha-linolenic acid is a fatty acid found in many foods. Most, but not all, studies have found that high dietary or blood levels of alpha-linolenic acid correlate with an increased risk of prostate cancer. Concentrations of alpha-linolenic acid are high in almonds, Brazil nuts, cashews, flaxseed, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, pistachios, and walnuts.

 

[P-funk]

Yes, I am well aware of this.

ps, thanks for making almonds and cashews bold!!! I really needed to have those words drawn to my attention. Ugh, I want to go to the store right now..............gotta eat........were the hell is my cottage cheese?

 

[Jodi]

 

[Malachor]

what type of chicken do you guys get? this monday i'm going to start the split funk is working on for me and i'm going to start a lot more strict diet of chicken and tuna. i need to get my optimum whey quickly too. diet is a bitch just thinkin about it.

 

[P-funk]

For chicken I get the thin sliced skinless boneless chicken breast (usually perdue brand.......would love to get organic but I don;t have the $$$$). For tuna I eat albacore, chunk light is like cat food.

I was going to pm you a split to help you out.....wasn't blowing you off, just really, really busy. If you want to work off of the one i am using that is cool too, I think it is a great split. Don't sweat the optimum, if you don;t have it just eat whole foods post w/o. I like tuna with some flax (not cashews).

 

[P-funk]

Jodi, looking at your post above (I always get these two words mixed up). You have flaxseeds listed as alpha linolenic acid (omega 6)? Flax seed oil is linolenic acid (omega 3)

 

[Jodi]

Picky, Picky, Picky! j/k

Besides, I didn't right it I just posted it!

 

[P-funk]

lol, thanks........can i go get some cashews now??

 

[Malachor]

i need to get flax too. once i get everything for diet and know what everything is im going to be set. i think with how much progress i've made without a set plan so far shows that i have at least good genetics. i'm going to pm you about some diet stuff sometime today or tomorrow p. if you're really busy don't sweat getting the workout done by monday. i'll use a simple split until you get it done.

 

[Jodi]

Originally posted by P-funk
lol, thanks........can i go get some cashews now??

Hurry while the stores are still open. Pick up a pint for me too, there my favorite nut. Every try Cashew Butter

 

[P-funk]

Cool!!! I should be able to help you out more after next week is over becuase I have so much shit I am studying right now for a kineseology/anatomy and exercise science test that I need to take for the gym I work at. After that is done I will be cool to help you out more. If you have made such great progress with out a sound diet it is scary what you will be able to do with a solid eating plan. I can;t wait until you get all the stuff you need/want. We need to bang out a good meal plan so that you can maximize your gains!!

 

[P-funk]

I was at the store a couple of weeks ago buying natty pb of all things and i stumbled upon almond butter and cashew butter. I was going to purchase them until I saw the price, $7 a bottle!!! I can;t afford that just yet, but hopefully after a few business moves I will be cool to buy more of the foods I want. I am kind of scared of both almond and cashew butter though....those can be really dangerous for me.lol

 

[Jodi]

Be afraid, be very afraid!

 

[P-funk]

thanks for the warning


Hmmm???? If natty pb tastes so damn good in oatmeal I wonder what cashew butter would taste like in it???? Combining obsessions....maybe I shouldn;t go there.....worlds may collide.

 

[Malachor]

yeah, it will be sweet to have a serious meal plan down. i think that's the only thing i need total help on. i feel handicapped when it comes to the proper foods other than tuna and chicken.

 

[P-funk]

What the hell?? There are other foods besides tuna and chinken?? Damn it, why didn't someone inform me? Jodi were you aware of this?

 

[Jodi]

There are....

Well I'll be damned, who would a thunk it!

 

[Malachor]

blah, i won't be able to start working out this monday after taking a week rest. i have to go to a 2 day funeral. i was so pumped to get back in there and hitting the weights, but i guess you got to do what you got to do. looks like it will be until wednesday now when i first get to lift, that will be 2 weeks exactly since i last lifted. man, i'm going to be so weak!

on the plus side i guess i will still be able to start my cardio on monday! sorry for using your thread p i just needed to tell somebody

 

[P-funk]

that's cool man, tell it like it is.


Cardio!!!!!?????? Man, that word scares the shit outta me!!

 

[P-funk]

5/30 delts/traps/abs

this time I started with the weaker parts of my shoulder (middle and posterior delts) becuase my front delts are already big so I need to bring the others up to par.

reverse peck deck
105x13
110x10
95x14

side delt raises
20x12
15x13
15x9

seated military press
135x10
145x7
145x7

arnold press
30x12
40x7

superset (the number refers to the plate number in the machine....no weight is listed)

a. side cable raises
b. bent over rear delt raises
1a. #2x15
1b. #2x6
2a. #3x10
2b. #1x6
3a. #2x11
3b. #1x7

dumbell shrugs
80x20
90x20
dropset
100x12, 50x12, 25x15

weighted ball crunches, hanging leg raises and reverse crunches all superseted or abs.

This w/o sucked......really, really tired.....this w/o lacked motivation and intensity....Will do better tomorrow .

Diet today is good........I had only a couple handfuls of cashews, hopefully I stop there. There is still a lot of day left . I decided to slowly ween myself off of them instead of quitting cold turkey.....Ah, who gives a shit, I am bulking!!!!

 

[Malachor]

yeah cardio scares me. i've never done a planned schedule before or more than two days of cardio in a row. i need it to bring my waist down again

 

[P-funk]

No you don't....You just need a solid diet to bring your waist down..

 

[P-funk]

5/31 bis/tris/forearms

Had to do a quick w/o so that i could get to the night of champions. It was stilla good w/o though, I got a good pump

cambered bar curls
70x14
80x10
80x7
80x6

barbell skull crushers
85x9
85x8
95x4
85x2

The last two sets sucked. I had no spotter today so I didn't want to risk crushing my skull

giant set (the number on cable exercises refers to the plate number since no wieght number is listed)
1. dumbell hammer curl 30x13, 35x6, 35x6
2. tricep press downs #12x16, #14x8, #14x8
3. straight bar cable curl #8x12, #10x6, #10x6
4. dips (bw only) 13reps, 10res, 8reps

wrist curls and reverse wrist curls supersetted for forearms.

Thats all

 

[Jodi]

Did you buy more Cashews