Gotta get BIG

[P-funk]

11/27 legs (8-25 rep day)

Had a new trianing partner today. One of the trainers form the gym said yesterday that he wanted to come in and work legs with me today. So we really killed it, lots of sets and the intensity was crazy, we were really moving. He had to sit down and he even droped a set of squats from his routine because he said he felt to sick and that was the most volume he has ever done for a given exercise. He then said "now I know why no one else willl work legs with you." lol

fron squats
185x12
205x8
205x8
210x8
135x12
135x12
135x12
135x12
135x12
135x12

seated leg curl
155x15
170x15
170x11
140x12
(we were really moving at here. after my third set of leg curls I started to get cold sweats and felt sick!!! I loved every minute of it....my training partner just sat down and said he needed a break)

dumbell stiff leg deadlifts
40x15
40x15
40x15
40x15

dumbell walking lunges
bw + 30 x 20yrds
bw + 30 x 20yrds
(my boxer shorts ripped right in half during this exercise.....lol)

45 degree calf raises
200x20
200x12
160x13
160x10
140x11

 

[PreMier]

LoL, many a times have I ran to the can for too much squatting

Keep up the good work

 

[oaktownboy]

Originally posted by P-funk
11/27 legs (8-25 rep day)

(my boxer shorts ripped right in half during this exercise.....lol)

i feel ya bro...my boxers have ripped on several occasions when doing very heavy squats and elevated lunges

 

[oaktownboy]

btw what do u use for front squats? smith machine, barbell, if it is barbell, how do you hold that much weight in ur arms?

 

[P-funk]

I NEVER USE THE SMITH MACHINE!!!!! IT IS A PIECE OF SHIT COAT RACK IN MY OPINION.

I use a barbell. How do I hold it?? Just like you normally would, acoss my front delts. I just have worked up in weight over the years so I am able to hold weight like that. This was my light day though, if I was going heavy I may try and hit 225lbs or more for a front squat. Sometimes I try and hold the bar in a rack position, the way it lays when you do something like a hang clean, it is harder this way and I have to go lighter though because I don't have great flexability in my forearms yet so they end up getting sore really quick.

 

[oaktownboy]

i tried front squats, but when i added on the big weight i felt less off an emphasis on my quads..all my energy was going to trying to hold the bar across my shoulders..dunno....?

 

[P-funk]

after you get the control down and the proper postural alingment, which is a but different than a regular back squat, they are a great exercise for the quads.

 

[oaktownboy]

isn't the stance the same?

 

[P-funk]

yes the stance is the same but the posture is a bit different, you need to be as little more upright when loading the spine from the front otherwise you will end up falling forward. There is more postural control involved here.

 

[oaktownboy]

so i shouldn't stick my ass out as far,,i should be leaner forward a little bit more?

 

[P-funk]

no don't lean forward more, you will lose your balance because that is were the weight is loaded oin your body. If anything try to stay more upright so that you are pulling the weight back closer to your center of gravity. This exercise can be a real pain if you don't have a strong lower back so make sure that your core is strong before you start to go heavy.

 

[P-funk]

11/28 delts/traps/abs (8-15 rep day)

standing dumbell millitary press
65x12
65x11
65x7
55x9
dropset 55x7, 35x7
dropset 55x8, 35x7

standing dumbell lateral raise (straight arm)
20x12
20x10
15x13
15x12
15x10
15x9

bent over seated rear delt raises
20x12
20x12
20x12
20x12
20x12
20x12

cable lateral raises
15x15
15x15
15x15

reverse peck deck
120x12
120x12
120x12

dumbell shrugs
100x15
100x15
100x15
100x15
100x8 (lost grip)

 

[P-funk]

11/29 bi's/tri's/forearms (8-15 rep day)

alteranting dumbell incline curls
30x15
35x9
35x8

rope pressdowns
plate#7x15
plate#7x10
plate#5x10

cambered bar preacher curls
75x13
75x8
45x20
45x15

dumbell skull crushers
40x15
40x10
30x13
20x16

dumbell hammer curls
25x20
25x18
25x12

neutral grip unilateral cross body cable tricep extension
plate#4x18
plate#4x13+2
plate#3x15

high cable curl
plate#5x15
palte#4x15

overhead two hand dumbell tricep extension
50x30
70x12

 

[P-funk]

OKay, 4 more weeks or so of bulking......this is going to be my final attempt to get up to 200lbs (unless the show I choose to do is far enough away that I can bulk for a few more weeks). Here is my diet:

m1
10 egg whites
1 piece of cheddar cheese
1 tbsp flax
1c oats

m2
1 can albacore tuna
1 tbsp flax
1 hardboiled egg
1 apple

m3 (half way through my workout I will start sipping this until my workout is over)
2 scoops optimum nutrition whey protein
1 scoop optimum nutrition pre-load creatine (w/ dextrose)
(*note- this is the first time in a while that I am doing post workout insulin spike but I decided to go with it here because I really want to make sure the creatine gets in there so that it can hopefully help in the weight gain)

m4
8oz chicken breast
2 hardboiled eggs
2 shredded wheat biscuts (or 6oz sweetpotato)

m5
prolab lean mass matrix MRP
2 shredded wheat biscuts

m6
2 turkey burgers
2 pieces of wheat bread
1 apple

m7
1.5c cottage cheese
strawberries

totals
3404 cals
348.5g protein (45%)
251g carbs (30%)
98.5g fat (25%)

If I am still hungry I will add some nuts or another apple or two in there to up the cals.

 

[Jodi]

m3 (half way through my workout I will start sipping this until my workout is over)
2 scoops optimum nutrition whey protein
1 scoop optimum nutrition pre-load creatine (w/ dextrose)
(*note- this is the first time in a while that I am doing post workout insulin spike but I decided to go with it here because I really want to make sure the creatine gets in there so that it can hopefully help in the weight gain)

Good luck

This whole bulking thing scares the fuck out of me. I'm still not spiking though

 

[P-funk]

Yeah, bulking doesn't scare me. If anything I would rather be big and thick then a skinny little biatch.......(not reffering to you ....I am speaking about guys that are afraid to bulk up). If I was a women I would be scared to bulk also. I just say don't worry about it. You are smart and know how to diet so you just need to take the bulking phase on the chin and suck it up. I can't tell you how many guys I see try and bulk up and then realize they don't know how to diet, and in most cases they don't know how to eat properly anyways, and end up just being fat and upset.

 

[Jodi]

I do know how to diet but I'm still scared. I'm afraid I'm gonna look like a

I know I need to calm down but its still scary. Damn, I'm still bloated from Turkey day and usually I would cut right after a cheat to fell better but I started bulking so I still feel like a fat cow.

 

[P-funk]

Don't worry, you are anyhting but(t) a fat cow.

No seriously, I think you are just like some girls at work that I help. They are skinny and in great shape, like you are, and they are always worried about their diet and there "figure". I think you don't realize how good your metabolism is after years of solid diet and trianing. You have a lot of muscle and work out hard as hell, it would be really hard for you to put on a REAL lb. of fat. You are going to build a lot of muscle.

How was your turkey day? Did your boyfreind come to vist?

 

[Jodi]

Oh, I put on fat pretty easy. Trust me on that one. Sad but true. You'd think my metabolism would skyrocket by now but Ohhh Nooooo, not me, its as slow as the day I started all this.

Turkey Day was great. My boyfriend left this morning but he will be back in 3 weeks and 2 days That's when I'm moving

How was your T-Day? You didn't go home did you? What did you do instead?

 

[P-funk]

No, unfortunatly I was not able to make it home for thaksgiving. I did go one of the other trainers apartments for thanksgiving dinner though. It was me, him and this other lady that we work with (she does membership sales). I was really fucking weird..lol. He had just gotten divorced a few months ago and when he found out that I wasn't going he home he invited me over. I hate going to other peoples homes on holidays but I felt like it may help him out to have people there since it is his first holiday seaon alone. The worst part is that I felt bad about eating like a fat pig at his apartment so I was very conservative in my eating. But, my mom will (and always does when I don't come home) cook me thanksgiving dinner on christmas day....god bless her.

 

[Jodi]

That's cute So your going home in a few weeks for Christmas then eh? Well, I'll wave to you as I drive through Ohio on my way to Michigan with my moving truck Actually I'm leaving the day after Christmas and then we are stopping at Scott's parents in Michigan to say hi for Christmas and then off to AZ to the warm, sunny weather

You don't even want to know what I cooked for T-Day I don't even want to think about what I cooked anymore or I WILL be a just from thinking about it.

 

[P-funk]

what did you cook??

 

[Jodi]

Caramel Kahlua Toffee Crunch Choc cake (I made it up dont have a real name for it )
Cashew Brittle
Chocolate Torte
Turtle Brownies
Apple Pie (all homemade)

 

[P-funk]

holy shit!!!!! Cashew brittle!!!!

 

[Jodi]

What? You never had cashew brittle?

 

[P-funk]

no

 

[Jodi]

Send me your address. Maybe I'll make you some for Christmas

 

[P-funk]

okay!!!

 

[Pepper]

Originally posted by Jodi
What? You never had cashew brittle?

Do you have a recipe? That sounds good.

 

[Jodi]

Sure

1 C. Sugar
1/2 C. Light Corn Syrup
1.5 C. Roasted Cashews
1 tsp. Butter
1 tsp. Pure Vanilla Extract
1 tsp. Baking Soda

Grease cookie sheet and set aside. stir together sugar and syrup in a 1.5 quart casserole dish. Microwave on high for 4 mins. Stir in cashews Microwave on high for an additional 3-5 mins until brown. Add butter and vanilla and stir. Microwave for an additional 1-2 mins. Cashews will be lightly browned and syrup very hot. Remove from microwave. Stir baking soda into cashew mixture. Stir gently until light andn foamy. Pour mixture onto prepared cookie sheet and let cool for 30-60 mins. Whe brittle is completely cooled, gently flex the cookie sheet to remove brittle. Break apart and place in airtight container. Will last for several weeks. Make about 1 pound