Bring on the Funk

[P-funk]

Yes Today was a bad day for my diet since I was at work all day and then had to train and get to midtown for the show so I had to rely on some cashews, amongst other things (a lot worse than cashews ) to get me through the day.


About the cashews......I really have a problem now!!!!!! I am addicted big time, I need to go to counseling

 

[Jodi]

LMFAO!! I slipped yesterday and had some nuts too. At least your on a bulk

 

[P-funk]

At the show they were giving away a ton of free xenedrine and methoxy pro bars.....Do you want me to send you some? Or is it Atkins "s'mores flavored" bars that you only eat???

 

[Jodi]

I've got plenty more of them too, tomorrow its a peanut butter one. Saving them for my carb up days only. Everyday I have to look at them and not touch em either.

Between you and your Cashews, Fit Freak and his Tub O' Cottage Cheese, me and my Advantage Bars, were doing great.

 

[P-funk]

Yeah...lol....I also have a tub o' cottage cheese too...lol....and now I have all those free bars that I got form the show...I got you guys beat.........Can you say Party in brooklyn? I got you guys all covered

 

[Jodi]

As long as you got plenty of Cashews too

Have you tried any of those bars yet?

 

[P-funk]

Have I tried any of those bars yet?? What a silly question..........................OF COURSE i HAVE EATEN THE BARS!!!!!!! LOL.

I tried one of each. The Methoxy pro tastes good. It has a nice chocolate taste. The xenedrine bar taste knd of like the Atkins bars, actually. It has that, you know, "processed bar" taste to it. Which tastes okay to me and you but to the general public it probably doesn't taste all that good. IE it is no Detour bar. lol. Actually I often wonder what the detour bar tastes like to the general public. I never really though of that before until one day I had just finished working out with a friend of mine and his brother, who had worked out that day for the first time in months ( he really isn't into it). At the end of the w/o my friend and I were sitting in the gym eating the usual, raw oats with chocolate whey and water poured over it. When his brother says "what should I eat? should I get one of those bars or shakes" I replied "Man, get a detour bar, they are so good, you might get addicted!!! " My friend then responded "no, it wont be that good to him, he gets to eat crap everyday. It is only good to you and I becuase look at what we are fucking eating right now!!!! Anything is better than this!!!" lol.

 

[Jodi]

Yeah, the Detours are still my favorite so far but with this new One Way bar, it sounds like Detours will be my second fav. I absolutely love those bars. I like the UTurns to but they get gross about halfway through.

My grandparents love the Detours and UTurns. They use to eat like crap. I wish they never created those damn things. Now I want one and I have one sitting in my freezer to.

I'm off to bed - Good night!

 

[P-funk]

lol, I love the taste of chocolate right out of the frezzer. U turn id okay. But Detour rules........it has to be becuase of the peanuts..lol

I don;t even want to look at the one way bar when it comes out. Is it going to be a bar or more closely reseble resses pb cups? (that could be really scarey.

 

[Jodi]

PB Cups are my favorite I'm sooooo in trouble with the One Way bars.

 

[P-funk]

I luv pb cups so much!!!!!!! I don;t even want to think about one way.

Are you really trying to go to the olympia also?? LOL, Just think about all the free bars we can get at the convention!!!!!!! I wont even need food for five months following the show. I will live off bars. lol

 

[Jodi]

Yes I am going. I've just got to book my plane ticket!

I already have accomodations so this will be a cheap vacation for me

 

[Jodi]

CASHEWS!!!

I crack myself up.

I had my advantage bar today.

 

[P-funk]

I had cashews today

Tomorrow, NO MORE CASHEWS......back on track. After yesterdays eat fest I am holding a ton of water today......I am at 172lbs...lol....I don;t care though...I love bulking through the summer

 

[Jodi]

I love bulking through the summer

Wacko!

At least I stayed away from the nuts today.

What w8 did you start your bulk at again?

 

[P-funk]

I started around 150lbs.... I am just holding water right now though. If I go low carbs for 2 or 3 days I will drop down to about 164-165lbs. I am the only person that bulks in the summertime. I don;t care though I gotta get big so that I can start my cut around the end of august for the Olympia weekend.

 

[Jodi]

on the Olympia weekend. Oh big time party. I sooo can't wait.

You've done well so far. Really packing on the w8. Do you think most of its muscle?

 

[P-funk]

Well, I have added some fat, which was to be expected. I just take it on the chin knowing that I know what I have to do to lose it. I am really confident in my ability to cut up. I think I am putting on a lot of good muscle. I can still see my abs, although they are blurry becuase of the creatine right now. My veins in my shoulders, chest and arms are not as defined as when I was really cut but when I work out or if I flex hard enough I can get them to pop. The other reason I think I am gaining muscle, and what seems to be rather quickly, is because I used to be 185lbs at about 12-13%bf. So I have muscle memory working on my side too. I need to get bigger though, especially if I am going to do a show. I want to really get huge, I don't even care if I put on more fat right now, I am really good at cutting/dieting and I lose fat really easily. If I am not careful on my diets I end up losing muscle and look flat. I really can get my metabolism going.

 

[P-funk]

6/2 chest

Plain and simple w/o today. Nothing fancy.

bench press
205x10
225x6
245x3

Neutral grip incline dumbell bench press (sagital plane press)
70x7
70x7
70x6+1

cable flyes on swiss ball
50x15
60x9
60x5

superset
a. peck deck
b. pushups with toes balancing on swiss ball
1a. 135x15
1b. 12reps
2a. 150x6
2b. 7reps
3a. 135x9
3b. 10reps

short and sweet. Got a real good pump, my chest looked nice and big today.

 

[P-funk]

6/3 back

God I am tierd....Just got home, started my day at 3am, and gotta do it again tomorrow and thurs.

Back w/o was simple today. I picked three pull exercises, one in each plane of motion (sagital, transverse, frontal) and two power/olympic lifts for lower back and core stability. It was a tiring w/o.

close grip pull ups (sagital plane)
bw+25x8
bw+25x4+1
bw+25x4

wide neutral grip cable row (transverse plane)
140x11
160x9
170x6

single arm barbell snatch (power lift)
bar x 7reps each hand
bar x 6

wide grip pull downs (frontal plane)
150x10
170x8
190x4

romainian deadlift (maintaining a hang position, never letting weight touch the floor)
135x10
135x8
135x8

thats it.

Body weight is 168lbs today. I can still see my upper abs. When I finished my cut I was 148lbs (before I droped water, then I was 143lbs. This was the last week of march). I have since gained about 20lbs with little fat gain and I am pretty sure that if I wanted I could start a 6-7week cut right now and be pretty ripped up at 158lbs. But I am going to keep on bulking and getting my weight up there.

confessions:

I was up for so long today I ended up getting 8 meals, not bad since I am bulking, but that is not the confession. I was hungry and about to get on the subay to come back to brooklyn, about a 45-60min. ride, so I was scared of mising a meal so I bought a pretty good sized bag of CASHEWS for the ride....oops

Jodi, can I have pizza now?

 

[Jodi]

Jodi, can I have pizza now?

What are you trying to do to me?

LMFAO!

 

[P-funk]

No, If I was tryin to be you I would ask for an atkins bar or a ONE WAY BAR!!!!

 

[Jodi]

Dreamin bout the One Way and it hasn't even come out.

 

[P-funk]

6/5 legs

Man I am tired. Yesterday I helped a freind move into a new apartment in manhattan and we carried a huge couch up a narrow stair case up 14 floors. It sucked!!! I woke up today at four and I am now just getting in for the evening. Gotta wake up at 6am tomorrow. Finally I get to sleep in,lol. I almost had tomorrow off, would have been the first time in about 6weeks, but I found out some lady wants to train with me tomorrow so being the nice guy that I am I will make the trip for her.

Okay legs. Worked out in brooklyn today with my brooklyn training partner Yanick. The intensity was so high during this w/o that he couldn;t finish, he was pale white and lying on the ground trying not to puke all over the gym floor.lol. My workouts might not look crazy but once you go through them with me and my intensity level you will be sick to your stomach.

leg press (when I say plates I am refering to the number of 45lb. plates placed on each side of the leg press sled..ie 8plates=16 total plates)
8 plates x 10
9 plates x 5
9 plates x 5

dumbell squat
65x12
75x8
85x6

Still legged dead lifts
145x10
205x6
205x6
could have got more on those last two sets but I forgot my wraps in my locker and was to lazy to get them. Yan would have gone and got them for me except he was unable to walk at this point.

Superset (plometrics)

A. Body weight Jump squats 20reps, 15, 15
B. Body weight side to side box jumps 15reps, 20, 17

standing calf raises
240x12
280x 10
rack x 10

seated calf raises
2plates x 20
2plates x 20

Legs are sore and tired.

 

[Jodi]

Superset (plometrics)

A. Body weight Jump squats 20reps, 15, 15
B. Body weight side to side box jumps 15reps, 20, 17

These must have killed after doing the press, squats and SLDL's.

Got Cashews????

 

[P-funk]

Yeah, the plyos really killed after all the other work. Yan fell over a couple times and trid to take a rest inbetween the superset but I just kept yelling at him. LOL, he looked so sick.


And yes, I forgot my flax yesterday so during two of my meals I was forced to eat cashews as a fat source. I mean really, there was nothing else I could do, my hands were tied

 

[P-funk]

5/6 delts/traps/abs

Superset
A. rear delt mid cable crossover 40x12,50x9, 50x9, 50x9
B. reverse grip military press 60x16, 70x12, 70x11, 70x12

Superset
a. dumbell seated lateral raises 30x7, 30x6, 25x6
b. bent over rear delt raises 20x8, 20x8, 20x8

Superset
a. front Dumbell raises lying face down on incline bench 10x12, 15x9, 15x9
b. unilateral dumbell military press while balancing on ipsilateral foot (ie press with right arm while standing balanced on right foot and vice versa) 20x13 with each hand, 25x12, 25x13

Did some crunches, reverse crunches for abs.

I reached a dgaol of mine today . Today was the first time ever that I stood up on the swiss ball and was able to do bodyweight squats. I did three reps, then fell off..lol

 

[Jodi]

And yes, I forgot my flax yesterday so during two of my meals I was forced to eat cashews as a fat source. I mean really, there was nothing else I could do, my hands were tied

I knew it! I'll quit my bars when you quite the Nuts!










Maybe


Nice job on the Swiss Ball. I can't even imagine trying to stand of the damn thing. Hell I've fallen over doing crunches on it. Good Job on your goal!

 

[Yanick]

Originally posted by P-funk
Okay legs. Worked out in brooklyn today with my brooklyn training partner Yanick. The intensity was so high during this w/o that he couldn;t finish, he was pale white and lying on the ground trying not to puke all over the gym floor.lol. My workouts might not look crazy but once you go through them with me and my intensity level you will be sick to your stomach.

could have got more on those last two sets but I forgot my wraps in my locker and was to lazy to get them. Yan would have gone and got them for me except he was unable to walk at this point.

Fuck you. My first time doing legs in about a month and:

1. You completely destroy all of my knowledge of the biomechanics of squatting

AND

2. I had to workout with the fuckin Super-Trainer-Nazi from hell.

P.S. i talked to Dennis, everything's a go for sunday 2'ish pm.

 

[P-funk]

lol, well, haven't seen you in awhile.

6/8 bis/tris/forearms

olympic bar curls
65x15
85x8
95x4
65x9

cambered bar curl lying face down on bench
40x15
60x8
60x7

reverse grip cambered bar curls
40x15
50x10
60x7

dips
bw + 90x8
bw + 100x4
bw + 100x4

cross body lying dumbell ext.
20x15
30x8
30x6

reverse grip press down (plate number listed because the weight is n ot specefied on the machine)
#9x15
#11x10
#12x8