Patrick is pulling it together

[x~factor]

I'll give the no-damn-wraps a try. We'll see how it goes.

At my old Gold's Gym they have this barbel that has a shape of \_/ in the middle. Perfect for doing front and back shrugs.

 

[Yanick]

you mean the trap bar? Yeah those things kick ass for shrugs, and deads too, its a much different stimulus than pulling with a barbell in front of you.

 

[P-funk]

Originally posted by rock4832
Hey patrick, 2 questions- What do you suggest for "core strength" exercises and when you do behind back shoulder shrugs do you have to hunch over a bit or can you do those standing str8? If I stand str8 I keep hitting my butt

Yan pretty much answered it for you. Lean forward a bit for the shrugs. As for core work I always post it and I train core three times a week so there are a lot of examples here:

crunches
sit ups (full ROM)
reverse crunches
hypers
reverse hypers
bear crawls
inch worms
planks
planks on a stability ball
hanging knee raises
high chair leg raises
reverse crunches
static contraction crunches
russian twists
reverse russian twists
pull overs
etc....



Ray, you need to seriously start working on wrist and grip strength or you are going to have so problems down the road as far as injuries go. Especially as you age.

 

[P-funk]

3/27 hams/arms/core

bike- 5min. warm up

SLDL
295x6x4

seated leg curl
185x12
200x10
200x8

cable hip extensin (unilateral; no rest in between sets)
plate#5x15
plate#6x15x2

standing dumbell curls (unilateral)
50x10
50x8
50x7

dips
bw + 90 x 12
bw +115 x 10
bw + 115 x 8

superset
a) dumbell hammer curls 50x8, 50x6, 50x6
b) cable curls- plate# 10x12, plate#10x8, plate#10x8

superset
a) dumbell kickbacks (bilateral) 30x10, 35x10, 35x10
b) pressdowns- plate#12x15, stack x 8, stack x 8

hypers
bw + 45 x 15 x 3

superset
a) full ROM decline sit ups- bw x 20x 3
b) hanging leg raises (wings)- bw x 8x 3

 

[atherjen]

great workout Patrick! your a machine I swear!
thats a TON of added weight on dips!!! Im very impressed!

 

[P-funk]

Originally posted by atherjen
great workout Patrick! your a machine I swear!
thats a TON of added weight on dips!!! Im very impressed!

thanks Jen. When I am power training I do bw + 135 for sets of 6.

I am no machine compared to you

 

[Rocco32]

Originally posted by P-funk
thanks Jen. When I am power training I do bw + 135 for sets of 6.

I am no machine compared to you

Damn Patrick! I don't think I could walk with that much weight around my waist!! I'm guessing you don't have elbow problems huh. Great job.

 

[P-funk]

Originally posted by rock4832
Damn Patrick! I don't think I could walk with that much weight around my waist!! I'm guessing you don't have elbow problems huh. Great job.

I have tendonitis in my left elbow and left wrist and enflammed tendons in my left shoulder that I am trying to work around. That is why I was going a little lighter.

 

[Rocco32]

Ummmm.... that was LIGHTER?!?! I'm sure this has been asked before P but how long have you been lifting for?

 

[P-funk]

I am 24 now and i started when I was about 14.

 

[Yanick]

if you guys ever see this guys lift, you will realize that he really is a machine. Very few people can hang with him, atleast in our neck of the woods.

BTW, Pat, now i'm thinking of doing it again (DAMNIT, its an emotional rollercoaster!)

 

[P-funk]

Originally posted by Yanick
if you guys ever see this guys lift, you will realize that he really is a machine. Very few people can hang with him, atleast in our neck of the woods.

BTW, Pat, now i'm thinking of doing it again (DAMNIT, its an emotional rollercoaster!)

Yan thanks.....everyone thanks, really. But in all honesty I am not that strong. In my opinion I lift like a "box".


Yan........DO IT AND DIE!!! I WILL DESTROY YOU!

 

[atherjen]

you sound like me!! I dont think Im "strong" at all. blah I feel weak alot! to me anyways
trust me Patrick-your strong!

 

[P-funk]

Originally posted by atherjen
you sound like me!! I dont think Im "strong" at all. blah I feel weak alot! to me anyways
trust me Patrick-your strong!

LOL, I wish......maybe I am stong on the outside but defenitly not on the inside..... MY cd purchase of the week, to follow up me becach boys purchase last week, was a live STYX greatest hits CD and I just got fineshed dowloading a bunch of Neil Diamond!!!!

*sings*

REACHIN' OUT
TOUCHIN' ME
TOUCHIN' YOU.........
SWEET CAROLINE
GOOD TIMES NEVER SEEMED SO GOOD........

 

[oaktownboy]

Originally posted by P-funk
LOL, I wish......maybe I am stong on the outside but defenitly not on the inside..... MY cd purchase of the week, to follow up me becach boys purchase last week, was a live STYX greatest hits CD and I just got fineshed dowloading a bunch of Neil Diamond!!!!

*sings*

REACHIN' OUT
TOUCHIN' ME
TOUCHIN' YOU.........
SWEET CAROLINE
GOOD TIMES NEVER SEEMED SO GOOD........

should i ask how goes it?

 

[P-funk]

Eh, it goes.........I am doing okay, you know.....trying to stay happy and not get depressed. It comes and it goes. No I goes...to bed because I have a 5:30 client tomorrow. (ARGH!!)

 

[x~factor]

Originally posted by Yanick BTW, Pat, now i'm thinking of doing it again (DAMNIT, its an emotional rollercoaster!)

It? Doing what again?

 

[oaktownboy]

Originally posted by P-funk
Eh, it goes.........I am doing okay, you know.....trying to stay happy and not get depressed. It comes and it goes. No I goes...to bed because I have a 5:30 client tomorrow. (ARGH!!)

i feel u on the depressed part...i have 2 passions in life, bodybuilding and music..well 3 (food)..lol...u just gotta get into something P...besides bodybuilding that is

 

[P-funk]

I am into music too. I love music.

 

[P-funk]

Originally posted by x~factor
It? Doing what again?

You don't even want to know

 

[x~factor]

Oh, I think I got it. :-/

 

[P-funk]

3/29 chest/core

Today was a killer workout. I was flying solo today and was moving fast as hell. It doesn't look like much and the weights aren't impressive at all but the rest interval was so low. I did this in about 35-40min. I was really hyper today.

dumbell bench press
100x12
100x9
100x6
(almost no rest between sets)

superset
a) decline dumbell bench press 80x15, 80x8, 80x7, 8x8
b) cable crossover 40x7, 25x15, 25x12, 25x12

machine chest press
185x10
185x8
185x7

peck deck flyes
195x12
210x7
drop set 210x5, 180x4, 135x5

superset
a) hanging leg raises (wings) bw x 15 x 4
b) russian twists(with plate in hands)
25x10 twists to each side x 4

revese hypers (off side of bench since my gym doesn't have a reverse hyper machine)
bw x 12 x 3

 

[Monolith]

Hey P, whats your diet like? I dont know how you can do that kind of volume with such a short RI... especially pre-comp. You must be fuckin drained by the end.

 

[P-funk]

Yeah i am draind. It is more of mental thing than anything. I just get really excited and push as hard as I can.

As far as diet goes, reall clean and around 3500-3800 cals right now, depending on when I wake up and if I have time for that senventh meal or not. I refeed two times a week on no training days (wed and sunday). I guess I could list my meals if you want to see them. LOL, I am jsut to lazy (well really I don't have enough time) to list them everyday.

 

[Yanick]

Originally posted by Monolith
Hey P, whats your diet like? I dont know how you can do that kind of volume with such a short RI... especially pre-comp. You must be fuckin drained by the end.

I know how he does it...HE'S AN ANIMAL!!

 

[P-funk]

I just work as hard as I can. The best part about trainig, whether is be for strength or for bodybuilding, is that no one can beat you. You can only beat yourself. Only you know if you worked as hard as you could, if you were as focused and disiplined as you could be. Are you training hard or just going through the motions? This is what I do, this is what keeps me sane and makes me, me. I compete, with myself, everyday, to be better than the day before. When a workout sucks..my day sucks because I know that I lost that day....AND I FUCKING HATE TO LOSE!! I can't see doing it any other way than giving it 100% all the time.

 

[PreMier]

Originally posted by P-funk
LOL, I wish......maybe I am stong on the outside but defenitly not on the inside..... MY cd purchase of the week, to follow up me becach boys purchase last week, was a live STYX greatest hits CD and I just got fineshed dowloading a bunch of Neil Diamond!!!!

*sings*

REACHIN' OUT
TOUCHIN' ME
TOUCHIN' YOU.........
SWEET CAROLINE
GOOD TIMES NEVER SEEMED SO GOOD........

I bought Prodigy.

 

[Yanick]

hey pat, quick question (i'll probably just see you tomorrow and ask you again, lol).

I started a full body routine, something along the lines of what we told that one kid to do (go heavy on one lift each day etc). Tell me if this makes sense.

Power cleans - get more explosive from the floor. 3 reps every 30s or so, 4 sets

rack pulls - work on lockout, i think that is where i'm weak. 3 sets of triples

hypertrophy stuff:

pulldowns 3sets 12-10-8
decline bench 135x8x1
flat bench 135x10x1
triset for calves
45degree raise-standing raise-calf hops 2 sets
2 sets shrugs on calf raise machine

I don't know if i should do hypertrophy stuff for legs on days when i DL or squat heavy. Also i didn't do any push stuff cause of my shoulder, its fucked up bad dude.

 

[Monolith]

Originally posted by P-funk
I just work as hard as I can. The best part about trainig, whether is be for strength or for bodybuilding, is that no one can beat you. You can only beat yourself. Only you know if you worked as hard as you could, if you were as focused and disiplined as you could be. Are you training hard or just going through the motions? This is what I do, this is what keeps me sane and makes me, me. I compete, with myself, everyday, to be better than the day before. When a workout sucks..my day sucks because I know that I lost that day....AND I FUCKING HATE TO LOSE!! I can't see doing it any other way than giving it 100% all the time.

Thats an awesome outlook... great attitude to keep the intensity up. I think i'm gonna adopt it.

 

[P-funk]

I wouldn't do the power clean in this cycle. I also wouldn't do the triples with such short rest. It is a total power movement so why not jsut work on doing real triples and push to your max. Also, is this the best thing for your shoulder? Plus I would say that you should really take something like 8-10 weeks and do a whole cycle of olympic training rather than just saying....."Oh, well I am doing power cleans". For now however, to seque into that I would do things like rack pulls and high pulls and push press to get more explosive (using solid weight with varying rep ranges) and come in on a third day and jsut work with light triples and doubles on the form for olympic lifts. Also, start doing front sqauts holding the bar inthe rack position. Then I would go to a three day a week cycle. were day one you focus on one lift per day like the snatch or the clean or a push press and then you would want to squat after that or do a combo on one day like a power clean to a front squat. Then you would do some hypertrophy or strength exercises (bench press, overhead press, lunges, squats, etc...). Honestly I am not that good at setting up a routine with olympic lifts since I am fairly new to them, you need to ask george about that shit. I can set up good total bosy programs though. I am going to do more olmpyic lifting after this competition.