Bring on the Funk

[oaktownboy]

Originally posted by 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.

yah at my old gym we had one of those...i always called it a t-bar...not having a pad requires way more stability from ur back...it's amazing how u can feel the difference

 

[P-funk]

Originally posted by oaktownboy
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?

I like the variation a lot. But doing them on the decline bench presents other challenges that the flat bench does not, mainly, your arms are at an angle, whereas on a flat bench they are straight up in the air (at a right angle with your body), at that angle you are in a bit of shoulder extension which is activating the long head of the tricep. the long head is especially hit as you are performing the concentirc portion because your shoulder is actually moving a little bit in extension, as well as the obvious....elbow extension.

 

[P-funk]

10/12 leg day

hack squats
10 plates x 11
10 plates x 10
10 plates x 10

standing unilateral leg curl
25x18
35x10
35x8

barbell split squats (aka staggered squat)
135x12
135x12
135x12
135x12

superset (no rest inbetween- back to back exercises.)
a. leg curl 100x12, 100x12, 100x8, 90x12, 90x10, 90x12
b. leg ext. 130x12, 130x12, 130x12, 130x12, 130x12, 130x12
(blah............6 supersets without rest)

seated adduction
130x10
130x10
130x10

machine hip extension (aka the glute machine or the butt blaster)
100x12
100x12

standing calf raises
200x15
200x15
200x15
200x15
200x15

 

[P-funk]

10/3 chest, front and side delts, triceps, abs

bench press
225x8
225x7
225x5
drop set 185x7, 135x5

standing dumbell shoulder press
50x9
50x9
50x9

dips
bw + 45 x 12
bw + 45 x 8
bw x 12
bw x 11

decline flyes
55x8
55x8
55x8

dumbell standing lateral raises (straight arms)
20x12
20x10
20x8
20x7

unilateral \reverse grip tricep pressdown (no rest inbetween sets)
50x20
60x10
50x10

neutral grip machine chest press
120x14
120x9
120x7

seated unilateral dumbell raises (no rest inbetween sets)
15x15
15x10
15x8

Some words on this training split:

Once I get back from vegas (two weeks form today) I will be going back to a one of the more traditional training splits I have favored in the past (one body part a day, once a week....lots of volume). This split was basically a trial type thing to go along with my mini 4 week cut (sometimes we need to try new things to see how our body responds). At first I liked the split and the high amount of frequncy but now I don;t like it so much. I feel like it is to much to train all my body parts twice in one week. I feel like I am not working to my fullest potential. I need more time to recover between workouts and this split does not offer me that. thank god this is the last week I am going to need to endure this.

 

[P-funk]

10/14 back, rear delts, bi's, traps, forearms

bent over barbell row
185x8 (didn't use wraps....my grip started to fail)
185x10
185x10
185x9

superset.
a. close grip pullups; bw x 12, x10, x8
b. romanian deadlift 185x10, 185x8, 185x8

wide grip pulldowns
plate#11x11
plate#12x7+1
plate#12x7+1

seated wide neutral grip row
plate#9x15
plate#10x10
plate#11x8


olympic bar curls
65x16
65x14
65x10

straight bar preacher curls
40x15
40x15
40x15

cable upright row
stack x 8
stack x 8

 

[oaktownboy]

what's a romanian dead bro?

 

[P-funk]

romanian dead.....aka a reagular (bent leg) deadlift

 

[Jodi]

1.5 days left I'm outta here early Friday AM

Don't forget to call me when you arrive

 

[P-funk]

yep, I'll give you a call


10/15 legs.................here we go......begin training partner bitching now!!!

superset
a. regular stance squats
b. close stance squats
1a. 135x20
1b. 135x20
2a. 155x20
2b. 155x20
3a. 185x12
3b. 185x12

barbell walking lunges (40 yards)
135lbs
155lbs

superset
a. dumbell stiff leg deadlift 60x12, 70x12, 80x10, 80x8
b. lying leg curl (feet dorsiflexed during concentric and plantar flexed during eccentric) 90x15, 100x8, 100x7, 100x6

split squat with front leg up on step
30x10
30x10

45 degree calf raises
240x17
240x12
240x10
dropset 240x10, 140x8

 

[Jodi]

I'll see you there

 

[P-funk]

10/17 chest, front and side delts, tri's, abs

decline bench press
225x10
235x10
145x5

olympic bar millitary press
135x10
135x7
135x6

reverse grip tricep press down
plate#11x17
plate#11x13
plate#10x15

high cable cross over
50x15
60x12
70x10
75x8

unilateral dumbell lateral raises (no rest inbetween sets....straight arms, standing)
25x8
20x8
20x6
15x8
10x8

dumbell skull crushers
25x20
30x10
30x9

incline dumbell flyes
65x8
65x5
55x7

cable lateral raises
20x12
20x10
20x8

dips
bw x 15
bw x 12

 

[P-funk]

10/18 back, rear delts, bi's, traps, forearms

wide grip pull ups
bw x 10
bw x 8
bw x 6

close grip t-bar row
3 plates (45lb plates) x 8
3 plates plus one quarter plate x 6
4 plates x 4

hammer strength machine row (weights listed are the amount of 45lb plates on each side of the machine)
2 plates x 15
3 plates x 7
2 plates x 10
2 plates x 9

unilateral seated cable row (high pull...transverse plane, no rest inbetween sets)
50x10
50x10
50x10

id cable rear delt flyes
40x10
40x9
40x9
40x8

cambered bar curls
50x20
60x12
60x10

unilateral dumbell cross bench preacher curls (no rest inbetween sets)
25x9
20x8
20x8

cable reverse curl
60x15
60x13

behnind back barbell shrugs
185x12
205x10
205x10
205x10

 

[oaktownboy]

Originally posted by P-funk
holy shit I love that stuff, fogot totally about it.....i haven't seen it around for years though?? If I find some I am going to get it for a carb up.

9/22 legs

okay, I need to change my split, something totally different. I have never tried this before but what the hell. I am going to loower the volume and up the frequency with a 3 on, 1 off split. It looks like this:

day1-legs
day2-chest/front and side delts/tri's
day3-back/rear delts/traps/bi's
day4-rest
repeat

legs day today:

squats
225x12
275x11
315x4
225x13
225x10
strip set 225x11, 135x12
strip set 225x11, 135x15

dumbell stiff leg deads
100x8
100x8
100x8
100x6

standing cable leg curl (one leg at a time, no rest inbetween sets)
plate#6x12
plate#7x10
plate#7x10

unilateral leg extension (no rest in between sets)
plate#4x15
plate#5x11
plate#5x9
plate#5x8

seated calf raises
4 plates x 10
4 plates x 9
4 plates x 7
3 plates x 10
3 plates x 10
2 plates x 14
2 plates x 11

diet today:

5g creatine

m1
10 egg whites
1tbsp. falx
2/3c oats

m2
6oz tuna
1tbsp flax
1 harboiled egg

m3
5oz chicen breast
salad
2tbsp nemans balsamic vinegar

m4
same as meal 3

m5 (post w/o)
2 scoops optimum whey
1/2c raw oats

m6
2 ground turkey burgers
4oz sweetpotato

m7
1.5c cottage cheese
strawberries

2476cals
292.5g protein
99g carbs
87g fat


fuck, GRRRRRRRRRR..............I hate dieting.....i am seriously bitchy and hungry.

is the cottage cheese u get fat free, or do you want some fat before bed to slow absorption?

 

[P-funk]

the cottage chees that I use is 4% cottage cheese...full fat.

 

[P-funk]

okay, this journal is dead...........I am heading off to Vagas for the olympia. When I come back onmonday I am going to start a new journal.