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The Saga continues.....
- Thread starter P-funk
- Start date
thanks everyone.
Well, I needed to kill some time while ivonne trained her clients this morning. So I did some cardio. 10 recumbant bike sprints at 40/20 (rest/sprint). Finished up with some core work...weighted hypers and various ab exercises. BW today was 189. At least my BW is staying consistent. I thought the scale at the gmy I train at was weight like 3 or 4lbs light so I was adding plus 3-4 to what I weighted there. But, I weighed myself at another scale here in miami adn I got the same BW so I think it was dead on. I am teetering between 188-191. I was at 195 at the begining of the new year but that was after a nice weekend of holiday cookies.
I have dropped some water since. Gotta just hang in there. I am amazed how much I can actually loose at 3500 cals. If I am not careful I will just disapear.
Well, I needed to kill some time while ivonne trained her clients this morning. So I did some cardio. 10 recumbant bike sprints at 40/20 (rest/sprint). Finished up with some core work...weighted hypers and various ab exercises. BW today was 189. At least my BW is staying consistent. I thought the scale at the gmy I train at was weight like 3 or 4lbs light so I was adding plus 3-4 to what I weighted there. But, I weighed myself at another scale here in miami adn I got the same BW so I think it was dead on. I am teetering between 188-191. I was at 195 at the begining of the new year but that was after a nice weekend of holiday cookies.
I have dropped some water since. Gotta just hang in there. I am amazed how much I can actually loose at 3500 cals. If I am not careful I will just disapear.
Damn Patrick. I SO agree with this. No wonder I almost never cut. When I have in the past, I just land up being a smaller, weaker version of myself. I don't compete, but I would rather be a bigger 17% BF, then a skinny 10% BF. Know what I'm saying?P-funk said:- I like being fuller and bigger but I also like being ripped and cut.
- When I am full and big I feel fat.
- When I am ripped and cut I feel skinny
- I can't win either way.
- I just want to find a happy medium between the two
- dieting is a very upseting thing to me
- i love strength
- i hate losing strength
- usually when I diet I loose some strength
- someday I will figure it all out
If anyone can do it though, its YOU. Have fun in Florida man!!!!!!!!!!!!
yeah, i hear ya JD. I always say I'd rather be a fat wreck than a skinny mess. But, I do like being cut. I just need to be ripped at a BW that I am really satisfied at.
Anyway, just took some pics for 17 weeks out. I will post them on monday or tues when I get back home to NYC.
Anyway, just took some pics for 17 weeks out. I will post them on monday or tues when I get back home to NYC.
P-funk said:Things I know:
- I know that compared to the average person I am pretty big
- I know that I can get bigger and don't believe that I hae really reached my genetic potential yet.
- I like being fuller and bigger but I also like being ripped and cut.
- When I am full and big I feel fat.
- When I am ripped and cut I feel skinny
- I can't win either way.
- I just want to find a happy medium between the two
- dieting is a very upseting thing to me
- i love strength
- i hate losing strength
- usually when I diet I loose some strength
- someday I will figure it all out
Yeah you, and everyone else that posts here. That's why we all continue to train and eat like we do.
CowPimp said:
True !!
2/7/05
Upper body
bench press
RI= 90sec
245/8x2
235/5
225/4
Wow, huge strenght drop off here. Even with 90sec rest. I went with 245 which is a 10RM adn I got 2 sets of 8. First set being easier but I knew I wasn't going to get a third or fourth so I dropped the weight. I suck on bench with anything above 3 or 4 reps. my endurance goes quick on it.
CG cable row
RI= 60sec
tempo is 3/0/X. That is a 3 count negative
160/8x4
talk about a burn!!!
okay everything is 20sec rest intervals!!!!!!! 20 SEC REST!!! EEK!! At 20sec, these are more like dropsets than anything
WG pull downs (super strict form)
130/8
120/8x2
110/8x2
Upright BB row
105/8x2
95/8,8,6
DB lateral (slow slow negative)
15/8,8,8,6,5
BURNING!!!
incline DB curls
25/8x5
strange, this felt lighter today than last week with lest rest? maybe I finally got stronger at this stupid exercise?
cable pressdown
stack/8,8,8,8,6
BB shrugs (no wraps, overhand grip)
275/8x5
bicycles
bw/30x4
jacknifes
bw/20x3
workout felt good. moved fast. will post 17 week out pics tomorrow.
Upper body
bench press
RI= 90sec
245/8x2
235/5
225/4
Wow, huge strenght drop off here. Even with 90sec rest. I went with 245 which is a 10RM adn I got 2 sets of 8. First set being easier but I knew I wasn't going to get a third or fourth so I dropped the weight. I suck on bench with anything above 3 or 4 reps. my endurance goes quick on it.
CG cable row
RI= 60sec
tempo is 3/0/X. That is a 3 count negative
160/8x4
talk about a burn!!!
okay everything is 20sec rest intervals!!!!!!! 20 SEC REST!!! EEK!! At 20sec, these are more like dropsets than anything
WG pull downs (super strict form)
130/8
120/8x2
110/8x2
Upright BB row
105/8x2
95/8,8,6
DB lateral (slow slow negative)
15/8,8,8,6,5
BURNING!!!
incline DB curls
25/8x5
strange, this felt lighter today than last week with lest rest? maybe I finally got stronger at this stupid exercise?
cable pressdown
stack/8,8,8,8,6
BB shrugs (no wraps, overhand grip)
275/8x5
bicycles
bw/30x4
jacknifes
bw/20x3
workout felt good. moved fast. will post 17 week out pics tomorrow.
PreMier said:
which exercises are we talking about?
the two main lifts performed at the begining are getting 60-90sec rest. Those exrercises change every two weeks. The auxiliary lifts started at 30sec rest, then second week down to 20sec, third week to 15sec and 4th down to 10sec rest inbetween sets. Those exercises remail the same through the 4 weeks trying to use the same weight at a lower rest interval each week.
lol
I still can't believe you are going to progress to 10 second rest intervals. The entire workout is just going to be one big ass circuit!
Morning P you nasty bitch
PFunkdidy said:
UTI?
Awesome w/o Patrick!!!
2/8/05
Lower body
BW- 188
squat
RI= 90sec
315/8
275/8
245/8x2
Decided to pyramid down today instead of stay with a constant weight. The goal was 8 rep sets. Oh, and every rep was........RRRRRRRRRRRRRRRRRRRRRRRRROOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOCK B-B-B-B-B-B-B-B-BOTTOM!!!!!
SLDL
RI= 90sec
275/8
245/8x4
accidently did an extra set. oops.
seated calf raise (pause at top of each rep)
RI= 60sec
225/8x4
Now the shitty stuff. Everything from here on out is 20sec. And yes, this sucks. And yes don't try this at home. And, yes I was cursing like a sailor. And yes, it already hurts to walk down the stairs and I only finished my wokrout 2hrs ago.
front squat
175/8x2
155/6
135/5x2
UGH!!!! I really wanted to puke. That sucked!! Some jackass trainer is asking me in the middle of one of my sets if I want to train abs with him. He is really annoying and loves to get my opinion on things and thne spews them off to his clients. He is a jerk off. I am trying to breathe and say "no" and the same time and then he is like "why don't you want to train abs". So, I am about to get up off my knees for my second set when, with all the wind in my lungs left I shout out "can't you see i am fucking squatting you dip shit?"
lying leg curls
110/8x5
oh, the burn!!!! last set was an ugly last 3 reps.
45 degree calf raises
360/8,8,8,6,6
Thank god that was over!! All I know is (a) this workout was killer and (b) anything over 5 reps and I am pretty much worthless.
Lower body
BW- 188
squat
RI= 90sec
315/8
275/8
245/8x2
Decided to pyramid down today instead of stay with a constant weight. The goal was 8 rep sets. Oh, and every rep was........RRRRRRRRRRRRRRRRRRRRRRRRROOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOCK B-B-B-B-B-B-B-B-BOTTOM!!!!!
SLDL
RI= 90sec
275/8
245/8x4
accidently did an extra set. oops.
seated calf raise (pause at top of each rep)
RI= 60sec
225/8x4
Now the shitty stuff. Everything from here on out is 20sec. And yes, this sucks. And yes don't try this at home. And, yes I was cursing like a sailor. And yes, it already hurts to walk down the stairs and I only finished my wokrout 2hrs ago.
front squat
175/8x2
155/6
135/5x2
UGH!!!! I really wanted to puke. That sucked!! Some jackass trainer is asking me in the middle of one of my sets if I want to train abs with him. He is really annoying and loves to get my opinion on things and thne spews them off to his clients. He is a jerk off. I am trying to breathe and say "no" and the same time and then he is like "why don't you want to train abs". So, I am about to get up off my knees for my second set when, with all the wind in my lungs left I shout out "can't you see i am fucking squatting you dip shit?"
lying leg curls
110/8x5
oh, the burn!!!! last set was an ugly last 3 reps.
45 degree calf raises
360/8,8,8,6,6
Thank god that was over!! All I know is (a) this workout was killer and (b) anything over 5 reps and I am pretty much worthless.
Yeah, it is starting to look like that. but the thing is, that is why I have the main lifts. to give it more of a strength perspective. also, the progression to the 10sec rest intervals has a lot to do with strength as I am using the same exercises for them and the same amount of load which will hopefully translate to a greater amount of weight moved in a shorter amount of time. leading to better overal lifts and body conditioning.
????
what is UTI?
Morning V.
Thanks rock.
UTI= Urinary Tract Infection 
Another great w/o
Another great w/o
Crap man, you make me sick. Your 17 weeks out look better than I probably will IN 17 weeks LOL. Looking great and you look like you can do a slow cut. Do you shave or wax?
IainDaniel said:Awesome Pics P
How do you compare to last year at 17 weeks out ? Weight?
HMMM, good question.
right now, at 17 weeks out I am about where I was last year at 12 weeks out!! I am weight 188-190lbs. Last year I was about 183 at 12 weeks out. So, I am ahead of schedule which is cool. I want to be like 3 weeks early this year.
thanks rock. yeah, I shave. the wax will irritate my skin and give me a rash. i have terrible skin. a slow cut is the way to go. that is why i am starting so far out.
Brit- i love you.
ian- yeah, I gained about 5lbs of LBM this year. maybe a little more. Last year I hit 200lbs but I was around 15% BF. This year I hit 195lbs at my heaviest and would be surprised if I broke 11%. I put on some good muscle this year. Small steps, that is all it takes. 5lbs a year and it really adds up. PLus, on a 5'5" frame 5lbs of muscle can go a long way. thanks.
