The Saga continues.....

[P-funk]

Aww man, did I miss out on a nap??? Had a nice one in the tanning salon today... ahhhhh.

Did you jerk off in there? A friend of mine said he jerks off everytime he goes to the tanning bed. That is why I always do stand up.

 

[GoalGetter]

NT- Yeah it is true. I love GoalGetter and she loves me.

True dat. It's funny how things just kinda happen unexpectedly.

 

[CowPimp]

Arg, squat dropsets are death. I did those a few times during shock week when doing P-RR-S. If that doesn't make your lower body sore the next day, then nothing will.

I'm assuming you go ass to the floor on hack squats too?

 

[P-funk]

Arg, squat dropsets are death. I did those a few times during shock week when doing P-RR-S. If that doesn't make your lower body sore the next day, then nothing will.

I'm assuming you go ass to the floor on hack squats too?

hack squats go to parallel or a little below. reason being the hack squat at our gym (and most gyms) is not an optimal angle so my feet are to far out infront, placing to much pressure on my knees and back. So, to parallel I feel it realy well and it is still effective and safe IMO.

 

[Rocco32]

True dat. It's funny how things just kinda happen unexpectedly.

That's sooooo sweet! I'm so happy for you guys.

 

[JerseyDevil]

Yup, GoalGetter is my girl.......I am in luv.

That's great P! So when you moving to Florida?

 

[gwcaton]

I thought you were supposed to monitor your heart rate on Max Ot anyway??

Really? I must of missed that part . I just went all out for the the entire time


Thanks Again !

 

[Velvet]

I didnt read about the HR thing with Max OT either, but I'm sure it's as good idea.

Morning P

 

[P-funk]

JD- I am not going to move to florida. I hate the muggy summers there. Ivonne is sick of it also and may jsut move to NYC.

Gary- I thought I read taht it said you keep track of your heart rate. regardless, when you are doing cardio it is important to always know where your heart rate is at for future knowledge. think of it as being as important as writing down what weight you use on exrecises.

 

[BritChick]

Did you jerk off in there? A friend of mine said he jerks off everytime he goes to the tanning bed. That is why I always do stand up.

Hell no! It's usually lights out for me within 2 mins of laying down. I hate stand up, I haven't learnt the fine art of napping whilst standing up like yourself.

 

[P-funk]

Hell no! It's usually lights out for me within 2 mins of laying down. I hate stand up, I haven't learnt the fine art of napping whilst standing up like yourself.

I fall asleep in the stand up ones. I loop my hands through the straps on the ceilings and just sort of hang there. great stretch for the lats.......lol. I just don;t like to lie down knowing that people jerk off in those beds and they aren't cleaned well.

 

[Velvet]

I haven't learnt the fine art of napping whilst standing up like yourself.

LMFAO good one

 

[BritChick]

I fall asleep in the stand up ones.

Okay now you are scaring me, what's would be worse... someone jerking off in a bed or peeing whilst they are asleep. Sorry that was another gimme.

 

[P-funk]

Okay now you are scaring me, what's would be worse... someone jerking off in a bed or peeing whilst they are asleep. Sorry that was another gimme.

b*tch

 

[Velvet]

Okay now you are scaring me, what's would be worse... someone jerking off in a bed or peeing whilst they are asleep. Sorry that was another gimme.

OHHHHHHHHHH, two for two..she's on a roll

 

[Velvet]

Morning Funky

 

[P-funk]

1/27/05

BW- 192

Back

WG pull up
RI= 60sec
BW + 20/6, 6, 5

CG cable row
RI= 60sec
plate#17/6x4

prone incline DB face pull
RI= 30sec
55/8x3

RG pull down (dropest...no rest)
plate#13/8, plate#9/6

reverse peck deck
150/20,15,10

decline reverse crunches
BW/15x3

situps (feet off side of bench w/heels digging into the side of the bench)
bw/10x3

stretching


comments:
good workout. worked hard. new program starts monday. this week was just an interm until I had something concrete. New program monday (a horizontal upper/legs/vertical upper/legs type split. More details this weekend when I have time to type the how to's and the why's).

 

[P-funk]

Morning Funky

morning boobs.

 

[Velvet]

Good afternoon Dick

 

[Velvet]

That split is the one that Leah had me doing for pre-comp

 

[P-funk]

That split is the one that Leah had me doing for pre-comp

yeah, I was training like this a bit this summer and loved it. I saw her journal and decided that it would be cool to go back to it. I just hate training body parts. From there I will switch to a plain upper and lower day with differnet focuses as I near the contest. Sat. will be abs/cardio if I feel like it (but I probably wont. ).

 

[BritChick]

b*tch

Awww you asterisked it for me, now I know you love me!

 

[P-funk]

1/28/04

BW- 192

shoulders/bi/traps

Man, went to workout at 5:30AM today and the heat in the gym was broken!! It is only 10 degrees outside!! It was so cold in there. That can't be good for my joints, especially the shoulder. I was sweating like crazy and even in the middle of my wokrout I was getting cold chills.

seated arnold press
RI= 60sec
65/8,8,5

first time doing those in like a year!!

BB upright row (slighty wide grip; strict form; slow eccentric)
115/10,10,8

unilateral standing DB lateral (strict reps; 2 count pause at top)
RI= 30sec
20/8,7,6

I have no shame in using light weight on this exercise. It is brutal when kept really stirct. It amazes me when people F*ck it up....oh wait no it doesn't. people mess up pretty much everythign in the gym.

BB curls
RI= 60sec
95/8x3

inside thig seated concentration DB curl (unilateral)
RI= no rest inbetween arms
25/10,10,8

BB shrugs (no wraps; overhand grip)
3 count pause at top; slow eccentric....tempo 0/3/2 (con/iso/ecc)
225/10x3

talk about forearm and trap pump!!

standing RG DB wrist curl
RI= less than 30sec
20/15x3



besides the cold felt good.

 

[Velvet]

Nice w/o Dick When doing BB upright rows, should my hands be shoulder width or wider apart?

 

[P-funk]

Nice w/o Dick When doing BB upright rows, should my hands be shoulder width or wider apart?

Depends on the focus. I usually go inside shoulder width to work my traps a little more because every dick NEEDS to have big traps. Today I went wider (shoulder width or greater) to shift the focus more to the side deltoid.

But I thought your boobs were to big anyway?

 

[Rocco32]

Nice workout Patrick. Maybe that's why my DB lateral is low compared to others, I'm very strict in it too

 

[Velvet]

Depends on the focus. I usually go inside shoulder width to work my traps a little more because every dick NEEDS to have big traps. Today I went wider (shoulder width or greater) to shift the focus more to the side deltoid.

But I thought your boobs were to big anyway?

Well if I use the long bar on the lower cable pully, I can avoid the boob friction So for me then, where do you want my hands

 

[P-funk]

Nice workout Patrick. Maybe that's why my DB lateral is low compared to others, I'm very strict in it too

doubt it

Well if I use the long bar on the lower cable pully, I can avoid the boob friction So for me then, where do you want my hands

with boobs like that I want your hands on my........oops........wait........hands near the outside of the bar.

 

[Rocco32]

So for me then, where do you want my hands

I need to behave, I'll be quiet on this one

 

[GoalGetter]

unilateral standing DB lateral (strict reps; 2 count pause at top)
RI= 30sec
20/8,7,6

I have no shame in using light weight on this exercise. It is brutal when kept really stirct. It amazes me when people F*ck it up....oh wait no it doesn't. people mess up pretty much everythign in the gym.

I have no shame in admitting I was f*cking it up. (why are we suddenly asterisking the word "fuck" and variations thereof?)

Today I did these strict, and ended up having to use 12 pounders. And dont' even ask about the prone incline rear delt DB flies. I thought I could do these with 15... had to go down to 10, to keep strict form and pause and all.

standing RG DB wrist curl
RI= less than 30sec
20/15x3

Tried these with a 20lb bar (using both hands simulataneously), could barely get to 8 reps.