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Gotta get BIG
- Thread starter P-funk
- Start date
- Status
- Joined
- Sep 18, 2003
- Messages
- 22,642
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LoL, no 
I hate cars sometimes... But since I have no mass transit(I do but it sucks) where I live, I have to drive my explorer. Plus you do something I love... LIFTING 
I am not into it like some of the people over there, but I have learned a lot about my vehicle so I dont have to pay a mechanic to work on it. Now if I could only find the time to do so... Always in the gym
I hate cars sometimes... But since I have no mass transit(I do but it sucks) where I live, I have to drive my explorer. Plus you do something I love... LIFTING I am not into it like some of the people over there, but I have learned a lot about my vehicle so I dont have to pay a mechanic to work on it. Now if I could only find the time to do so... Always in the gym
12/3/03 legs (5-8 rep day)
romanian deadlifts
225x8
275x8
315x3
315x3
315x3
unilateral leg press
6 plates x 8
6 plates x 8
6 plates x 8
6 plates x 8
dumbell straight leg dead lift
90x8
100x8
100x8
100x8
100x8
(shitty gym only has dumbell to 100lbs.....grr......need more weight!!)
lying leg curls
130x8
130x8
115x8
90x10
leg extension
stack x 8
stack x 8
stack x 8
seated calf raises
4 plates and one 25lb plate x 8
5 plates x 6
5 plates x 6
5 plates x 6
drop set
5 plates x5, 4 plates x6, 3 plates x 6, 2 plates x6, 1 plate x12
romanian deadlifts
225x8
275x8
315x3
315x3
315x3
unilateral leg press
6 plates x 8
6 plates x 8
6 plates x 8
6 plates x 8
dumbell straight leg dead lift
90x8
100x8
100x8
100x8
100x8
(shitty gym only has dumbell to 100lbs.....grr......need more weight!!)
lying leg curls
130x8
130x8
115x8
90x10
leg extension
stack x 8
stack x 8
stack x 8
seated calf raises
4 plates and one 25lb plate x 8
5 plates x 6
5 plates x 6
5 plates x 6
drop set
5 plates x5, 4 plates x6, 3 plates x 6, 2 plates x6, 1 plate x12
12/5 shoulders/traps/abs (5-8 rep day)
olympic bar millitary press
185x5
185x5
185x5
185x5
195x3+1
dumbelllateral raises
30x8
35x5
30x6
30x7
30x7
30x7
seatedbent over rear delt dumbell raises
30x8
35x8
35x8
35x8
35x8
35x8
reverse peck deck
150x8
165x8
165x6
unilateral behind back lateral cable riase (no rest inbetween sets)
plate#5x6
plate#5x6
plate#5x5
barbell shrus
325x8
365x6
365x5
12/6 arms (5-8 rep day)
cabered bar curls
85x8 (wamr up)
105x8
115x5
105x8
dips
bw + 90x8 (warm up)
bw + 135x7
bw + 135x5
bw + 135x5
cable curls (cambered bar ext.)
plate#11x8
plate#12x8
plate#13x8
plate#14x8
stack x 8
olympic bar skull crushers
115x8
125x6
125x5
125x5
125x5
dembell preacher curls
30x8
40x7
40x6
pump set 25x18
v-bar press downs
plate#10x10
plate#11x7
plate#11x7
rope cable hammer curls
plate#13x8
plate#13x8
plate#13x8
May not have a computer for a couple of weeks since my roomate moves out today and takes it with him. I will try and check in from other places but may not be able to post until I get my computer after I move to a new apartment in a week or two.
olympic bar millitary press
185x5
185x5
185x5
185x5
195x3+1
dumbelllateral raises
30x8
35x5
30x6
30x7
30x7
30x7
seatedbent over rear delt dumbell raises
30x8
35x8
35x8
35x8
35x8
35x8
reverse peck deck
150x8
165x8
165x6
unilateral behind back lateral cable riase (no rest inbetween sets)
plate#5x6
plate#5x6
plate#5x5
barbell shrus
325x8
365x6
365x5
12/6 arms (5-8 rep day)
cabered bar curls
85x8 (wamr up)
105x8
115x5
105x8
dips
bw + 90x8 (warm up)
bw + 135x7
bw + 135x5
bw + 135x5
cable curls (cambered bar ext.)
plate#11x8
plate#12x8
plate#13x8
plate#14x8
stack x 8
olympic bar skull crushers
115x8
125x6
125x5
125x5
125x5
dembell preacher curls
30x8
40x7
40x6
pump set 25x18
v-bar press downs
plate#10x10
plate#11x7
plate#11x7
rope cable hammer curls
plate#13x8
plate#13x8
plate#13x8
May not have a computer for a couple of weeks since my roomate moves out today and takes it with him. I will try and check in from other places but may not be able to post until I get my computer after I move to a new apartment in a week or two.
Damn that's alot man! Great poundages!
deadlifts for legs?
yes, deadlifts for legs. The main movement from the bottom of the exercise is hip extension and knee extension just like a squat. I used to do them on back day but found that going heavy on deadlifts and then again on squats in the same week was rough on the back and one inhibitting the amount of weight I was able to use on the other. So i decided to do it on leg day instead.
12/8 chest/abs (light day, 8-15 reps)
decline bench press
225x10
225x10
225x9+1
incline dumbell bench press
70x12
70x8
55x10
55x8
45x12
45x12
45x11
flat bench cable flyes
plate#5x15
palte#5x10
plate#4x12
plate#4x12
plate#4x12
peck deck
120x20
120x20
12/8 chest/abs (light day, 8-15 reps)
decline bench press
225x10
225x10
225x9+1
incline dumbell bench press
70x12
70x8
55x10
55x8
45x12
45x12
45x11
flat bench cable flyes
plate#5x15
palte#5x10
plate#4x12
plate#4x12
plate#4x12
peck deck
120x20
120x20
I am online at home. My cousin moved one block over but hasno telephone servce yet so he left his puter at my apartment so that he could come over and use it. He is going home to Cleveland this weekend and I am going to have him go to my parents home and bring my computer to NY for me.
12/9 back (8-15 reps)
this workout was done at a really fast speed with very little rest. I completed 24sets in under a half an hour.
close grip pull ups
bw x 10
bw x 9
bw x 8
(lol the heavier I get the harder pullups become. When I was 150lbs I could bang these out like nothin' but now at today's weight of 194lbs they are starting to get difficult)
underhand bent over barbell row
135x12
135x12
135x12
135x12
135x12
wide grip pull down
plate#6x15
plate#7x15
plate#8x12
plate#8x12
reverse peck deck
90x15
90x15
90x15
rope cable straight arm pressdowns
plate#6x15
plate#8x15
plate#8x15
hyperextensions
bw + 45 x 12
bw + 45 x 12
bw + 45 x 12
12/9 back (8-15 reps)
this workout was done at a really fast speed with very little rest. I completed 24sets in under a half an hour.
close grip pull ups
bw x 10
bw x 9
bw x 8
(lol the heavier I get the harder pullups become. When I was 150lbs I could bang these out like nothin' but now at today's weight of 194lbs they are starting to get difficult)
underhand bent over barbell row
135x12
135x12
135x12
135x12
135x12
wide grip pull down
plate#6x15
plate#7x15
plate#8x12
plate#8x12
reverse peck deck
90x15
90x15
90x15
rope cable straight arm pressdowns
plate#6x15
plate#8x15
plate#8x15
hyperextensions
bw + 45 x 12
bw + 45 x 12
bw + 45 x 12
12/11 legs (8-15 reps)
squats
225x20
225x15
225x13
225x10
185x15
barbell straight leg dead lift
135x15
135x15
135x15
135x15
135x15
lying leg curls
90x15
90x12
65x20
65x20
dumbell step ups
25x12 (each leg)
25x12
45 degree calf raise
140x20
140x15
100x15
80x15
60x15
(loered the volume today to give myselfv a break. This workout was done really fast though.)
squats
225x20
225x15
225x13
225x10
185x15
barbell straight leg dead lift
135x15
135x15
135x15
135x15
135x15
lying leg curls
90x15
90x12
65x20
65x20
dumbell step ups
25x12 (each leg)
25x12
45 degree calf raise
140x20
140x15
100x15
80x15
60x15
(loered the volume today to give myselfv a break. This workout was done really fast though.)
m1
8 egg whites
2 whole egss
salsa
1tbsp. flax
1c oatmeal
strawberries
m2
8oz chicken
11oz sweetpotato (or two shredded wheat biscuts)
apple
m3
1 can albacore tuna
1tbsp flax
steamed broccoli (or green beans)
apple
m4
2 turkey burgers
2 pieces of whole wheat toast (or 1 whole wheat thomas english muffin....almost the exact same macro breakdown as the bread)
m5
prolab lean mass matrix MRP
2 shredded wheat biscuts
m6 (post workout)
2 scoops optimum protien
1 scoop creatine (with dextrose)
m7
1.5c cottage cheese
1 apple
sometimes another thomas whole wheat english muffin if hungry
Also, if hungry throw in more apples during the day and/or cashews and peanuts.
Hitting about 4000cals every day
8 egg whites
2 whole egss
salsa
1tbsp. flax
1c oatmeal
strawberries
m2
8oz chicken
11oz sweetpotato (or two shredded wheat biscuts)
apple
m3
1 can albacore tuna
1tbsp flax
steamed broccoli (or green beans)
apple
m4
2 turkey burgers
2 pieces of whole wheat toast (or 1 whole wheat thomas english muffin....almost the exact same macro breakdown as the bread)
m5
prolab lean mass matrix MRP
2 shredded wheat biscuts
m6 (post workout)
2 scoops optimum protien
1 scoop creatine (with dextrose)
m7
1.5c cottage cheese
1 apple
sometimes another thomas whole wheat english muffin if hungry
Also, if hungry throw in more apples during the day and/or cashews and peanuts.
Hitting about 4000cals every day
How the hell could you still be hungry?
GEEZUS!
Funky, I tried telling her your hungrier bulking then cutting (well at least I am anywayOriginally posted by Leslie
How the hell could you still be hungry?
) But she won't believe me. Originally posted by Jodi
Funky, I tried telling her your hungrier bulking then cutting (well at least I am anyway
Absolutely True! Right Jodi
BTW P-funk nice workouts!
thanks Ian.
Yeah, I am hungry bulking then when I am cutting because I get used to taking in so many calories that I naturally just want more. Cutting is rough for the first few weeks but after I adjust to the diet then I get used to down sizing my cals. But I still am really hungry......lol
I can eat a lot of food though. On saturday for breakfast, before I worked out I ate:
1 meat lovers omlet
1 side order of toast
1 side oreder of bacon, sausage, ham
4 blueberry pancakes
3 small cups of coffee
Yeah, I am hungry bulking then when I am cutting because I get used to taking in so many calories that I naturally just want more. Cutting is rough for the first few weeks but after I adjust to the diet then I get used to down sizing my cals. But I still am really hungry......lol
I can eat a lot of food though. On saturday for breakfast, before I worked out I ate:
1 meat lovers omlet
1 side order of toast
1 side oreder of bacon, sausage, ham
4 blueberry pancakes
3 small cups of coffee
Its no wonder you have no money
12/12 delts/traps/abs (light day....8-15 rep range)
seated neutral grip dumbell press (sagital plane)
60x15
60x11
60x8
60x7
machine shoulder press (facing the back pad)
plate#8x15
plate#8x12
plate#6x15
plate#6x15
mid cable rear delt
25x15
30x15
30x10
20x12
20x12
cybex machine lateral raises
plate#6x15
plate#6x15
plate#6x15
plate#4x15
plate#4x15
dumbell upright row
35x15
35x12
barball shrugs
225x15
225x15
225x15
225x15
225x15
seated neutral grip dumbell press (sagital plane)
60x15
60x11
60x8
60x7
machine shoulder press (facing the back pad)
plate#8x15
plate#8x12
plate#6x15
plate#6x15
mid cable rear delt
25x15
30x15
30x10
20x12
20x12
cybex machine lateral raises
plate#6x15
plate#6x15
plate#6x15
plate#4x15
plate#4x15
dumbell upright row
35x15
35x12
barball shrugs
225x15
225x15
225x15
225x15
225x15
Originally posted by Jodi
I thought it was a good pic
You look cute
I concur
:
Nothing to do with ya P-funk. I seriously dig the pic Jodi posted
Even if my finger werent in it
No more pictures, please.
12.13 arms (8-25 rep day)
standing dumbell curls (bi-lateral....same time)
30x15
30x15
30x12
30x12
seated one arm overhead dumbell tricep extension (no rest inbetween sete)
25x15
25x15
25x15
25x15
straight bar preacher curls
40x20
40x20
40x15
lying cable sjull crushers
plate#10x15
plate#10x15
plate#10x15
single arm, crossbody cable hammer curl (no rest inbetween sets)
30x15
30x15
30x15
reverse grip cable pressdown
plate#9x15
plate#10x15
plate#10x15
12.13 arms (8-25 rep day)
standing dumbell curls (bi-lateral....same time)
30x15
30x15
30x12
30x12
seated one arm overhead dumbell tricep extension (no rest inbetween sete)
25x15
25x15
25x15
25x15
straight bar preacher curls
40x20
40x20
40x15
lying cable sjull crushers
plate#10x15
plate#10x15
plate#10x15
single arm, crossbody cable hammer curl (no rest inbetween sets)
30x15
30x15
30x15
reverse grip cable pressdown
plate#9x15
plate#10x15
plate#10x15
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