Gotta get BIG

[P-funk]

12/15 chest/abs (5-8 rep range)

Goal of today's workout was constant weight and constant reps.

Incline bench press
245x5
245x5
245x5

Neutral grip dumbell bench press (elbows in, sagital plane press)
80x8
80x8
80x7+1
80x6

Decline dumbell flyes
60x7
60x7
60x7
60x7

high cable cross over
plate#9x8
plate#9x8
plate#9x7

peck deck
165x8
180x7
195x5

 

[P-funk]

12/16 back (5-8 reps)

single arm dumbell row
100x8
100x8
100x8
100x8
(the gym I workout at only has dumbells up to 100lbs. So, instead of pyramiding up in weight, like I wanted to, I had to take the 100's and pick a rep# and just try and do it every set (a sumation of weight type of thing). I think I can probably bang out 100lbs for 4-5sets of 10. We shall see on my light day.)

wide grip pull ups
bw x 5
bw x 5
bw x 5
bw x 5
bw x 5
(again went for a sumation of weight type of thing here)

spider row (aka t-bar row with a chest support.....I hate this damn thing)
3 plates x 8
3 plates and one 25lb plate x 8
4 plates x 5

dumbell pullovers
95x8
95x8

back hypers
bw + 45x10
bw + 45x10
bw + 45x10

My two old training partners worked out with me today for the first time in awhile, since I fired them a month and a half ago. The one guy starts complaining right away..."There is not a lot of rest going on here ya know? Even with three people, this is faster than when I workout by myself" (I was pushing the pace pretty fast).....My solution/reply...."Okay, then rest more and get the F**k out of my way!"

 

[PreMier]

LOL! Sounds like your old lifting buddies are a bunch of pantie waists.

 

[P-funk]

well, they can lft heavy, but they don't like to lift with lots of volume like I do (even though this was a low volume day for me.). Also, I move a lot faster than most people in the gym. Usually, unless I am going really heavy and focusing on strength, my rest interval is as long as it takes me to throw another plate on or change the weight or get a drink of water, almost always it is less than 30sec. So that really gets them crazy because right when they are doen with a set I jump in and go and then I stand up and stare them down so that they go again right away and not waste time.....lol

 

[PreMier]

I thought that was how everyone lifted...

Guess some people are just a bit lazy LOL!

 

[P-funk]

No, the guy who complains the most is more of strength athelete and wants to rest more so he can recover and push heavy the next set, so training with me takes him out of his element and frustrates him. He is by no means lazy, I just like to give him shit.

 

[PreMier]

Does he lift a lot more than you? Or is he needing the rest to keep up? I am just curious because, like you, I do high reps@ high volume and basically only rest to walk to the drinking fountain... mmm water.

 

[P-funk]

No, he can't lift heavier than I can, he does weight 180lbs though and I weight 195lbs. He is just into increasing strength though. He is not into bodybuilding. He mainly needs the extra rest to keep up with me.

 

[PreMier]

Ok, I see now.

And hell, I weigh 190lbs and lookin at your workouts I dont even know if I could keep up. Maybe, but you are pretty strong.

 

[jstar]

Hey there P-funk I've been reading your journal but never posted in it until now. I can really relate to the depression thing because I am going through a similar "loser complex" now with myself. It is weird that no matter how many times people point out all your achievements to you, that you tend to overlook them and consider yourself a "loser." From what I've read about you and where you are in life, nothing could be further from the truth. It is all in your mind and self-perceptions and the way you view the world. I always hated talking about these things too but found that once I opened myself up to others that 1- I was not alone and 2-I do have the power to make things better in my life and so do you. I hope this helps a little and keep at it, you are harder on yourself than anybody else ever could be on you!

 

[Rocco32]

What's up P-funk! Just wanted to say w/o's looking good bro! Keep up the good work!!

 

[P-funk]

thanks man....Only five more punds until I reach my goal. I should have no problem gaining that weight next week, during Christmas time....lol

 

[Rocco32]

Yeah, that's for sure! Congrats! I had to start cutting early, so I never reached my goal. Oh, well. Been looking forward to the cut!

 

[P-funk]

How can you cut through the holidays?? I make sure I never diet during christmas. Last year I dieted before Christmas and went home with 5% bf and ripped as hell, shouldre veins and all. After the first day of being home I had such a huge gut bloat and put on about 15lbs of water.lol. I would wake up and tell myself that I was going to eat clean the whole day and then eat some sweets with dinner. But, as my oatmeal and eggs were cooking in the morning I would find myself eating fugde and cookies. I probably consumed over 5000cals everyday for a whole week....lol

 

[Rocco32]

Luckily I have to work through the holidays. So that means only 1 or 2 holiday cheat days to be tempted with! I have to lay off the weights or go ultra light for 4 weeks, so I though continuing to bulk would be pretty senseless!

 

[P-funk]

I hear ya.

Working through the Holidays is a Drag.

 

[Rocco32]

Yeah, but I kinda like it too. Feel like I'm helping people when they need it. Besides, I really don't like official family get togethers!

 

[P-funk]

12/18 leg day (5-8 rep day)

front squat
225x8
225x8
225x8
225x8

barbell straight leg deadlift
225x8
245x6
245x6
245x6
245x6

seated leg curl
200x8
200x8
200x5
170x8
170x8

Dumbell step ups
45lb dumbells x 6 reps with each leg
45lb dumbells x 6 reps with each leg

leg extensions
stack x 6
stack x 6

seated calf raises
4 plates and one quarter plate x 7
4 plates and one quarter plate x 7
4 plates and one quarter plate x 7
4 plates and one quarter plate x 7
5 plates x 7
5 plates and one quarter plate x 7
6 plates x 7
(ran out of room on the bar)

Hard workout today. Had some stuff happen yesterday that got me kind of fired up and then an incident today that kind of leaves me a little upset so I really worked hard in the weight room. Now I feel really sore.

 

[PreMier]

Somehow I ran across your old journal. It was in a post or something Anyway, I thought you were taller man. I bet you look like a freaking brick house at 195... Damn.

 

[PreMier]

Oh... I want to see some updated pics too

 

[P-funk]

lol, yeah, I will hopefully try and get some pics this weekend. I am going to get my vegas pictures developed, finally, been realy slacking.

I am all moved into my new apartment, I now live in Manhattan!!!! Yeah!!!!

Also good news.......My manager at work took me in his office yesterday and told me that I am doing such a great Job training clients that he promoted me and gave me a raise!!!

 

[tucker01]

Awesome News. Congrats

So update pics would be cool! See the Man behind the Crazy ass workouts!

 

[P-funk]

Well, I don't think I am going to look like you expect me to.

 

[tucker01]

I am not expecting anything. Just good to put a face to the personality.

And I think you are probably underrating yourself. You've worked hard, to be where you are at, be proud

I only wish I had your determination and dedication!

 

[Rocco32]

Hey, that's awesome news P-Funk! Congrat's, you deserve it

 

[P-funk]

thanks man.

Ian, ther are old pics of me in the gallery form about a year ago when I was 150lbs. You can check those out, I am almost 50lbs heavier though.

 

[oaktownboy]

haven't heard from you in a while Pat?how's everything?

 

[P-funk]

okay man, just finished moving in to my new apt.

 

[oaktownboy]

how's manhattan?

 

[P-funk]

manhattan is cool. I like the upper eastside a lot and my quality of life improves since I live right donw the street form work I don't have to wake up so early now. One of my training partners was just saying how scary it is going to be now that I am going to get full nights of sleep. He said he is scared to see how much more I can grow now....lol