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The Saga continues.....

oops, should be 4 sets...lol


No problem with grip. I don't use wraps and I train my grip so I really don't have a problem holding the bar for decent amounts of time until it gets over 4 plates.
 
P-funk said:
I feel like an animal.
Click to expand...

You ARE an animal!

LMAO at easy peasy!!! :laugh:

Got to say P it's a lot easier training with a trainer who lives by what he dictates. ;)
 
BritChick said:
You ARE an animal!

LMAO at easy peasy!!! :laugh:

Got to say P it's a lot easier training with a trainer who lives by what he dictates. ;)
Click to expand...
:yes:
 
okay........

This week my BW has stayed the same. I got my BF% done. I am at 11%, which I am happy about cosidering I am 16weeks out. I think I will hit 10% or a bit under in the next few weeks. Just trying to go slow. I lost 1/2" off my waist this week and a little ofmy biceps, bringing them in just under 17" now. But it is cool because it was some fat that had to go as they are now getting rock hard. Quads at their thickest point still measure 26". Feeling really good to be where I am at so far out.
 
Question:
On the adducter machine?(whatever one you push out) I get a pain in my hip, would this be realted to inflexibilty there?.... If so, I think that would partly explain the pain in my knees.

and Is there a site up for that comp that I could check out?

thx
 
Cold Iron said:
Question:
On the adducter machine?(whatever one you push out) I get a pain in my hip, would this be realted to inflexibilty there?.... If so, I think that would partly explain the pain in my knees.

and Is there a site up for that comp that I could check out?

thx
Click to expand...



answer

the abduction machine (the one where you push out) is not the best machine since you are seated. This creates a slacking in the muscles that you want to work and increases the activation of the piriformis. the pain that you may be feeling is your piriformis (the muscle which abducts and externally rotates the hip. located about where your back pocket of your jeans would be) sits right next to your siatic nerve. increasing the hypertrophy of this muscle can lead to agravation of the sciatic nerve. Do the abduction standing with a cable attachment on your ankle.
 
the site for the comp is on the NPC site.
 
P-funk said:
answer

the abduction machine (the one where you push out) is not the best machine since you are seated. This creates a slacking in the muscles that you want to work and increases the activation of the piriformis. the pain that you may be feeling is your piriformis (the muscle which abducts and externally rotates the hip. located about where your back pocket of your jeans would be) sits right next to your siatic nerve. increasing the hypertrophy of this muscle can lead to agravation of the sciatic nerve. Do the abduction standing with a cable attachment on your ankle.
Click to expand...

response to answer

Thats why I pay you the big bucks! thx P
.......But the pain is directly at the side of my hip, not near the back pocket. I will do the exercise one more time on tues to be certain though.


Should I avoid the adducion machine as well?
 
Cold Iron said:
response to answer

Thats why I pay you the big bucks! thx P
.......But the pain is directly at the side of my hip, not near the back pocket. I will do the exercise one more time on tues to be certain though.


Should I avoid the adducion machine as well?
Click to expand...



the sciatic nerver runs down the side of your leg. Most people complain about the hip being on the side of their leg. avoid that machine yes.
 
Thx, I'll use the cables from now on for the two girlie exercises
 
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Cold Iron said:
Thx, I'll use the cables from now on for the two girlie exercises
Click to expand...

The technical names for the adductor and abductor machines is 'good girl' (adductor) and 'bad girl' (Abductor) :lol:

Morning Funkmaster P :kiss:

Happy Valentines Day :heartpump:
 
Velvet said:
The technical names for the adductor and abductor machines is 'good girl' (adductor) and 'bad girl' (Abductor) :lol:
Click to expand...

if you're saying what i think you are, the "goodgirl" is the one where you squeeze your legs shut, and the "badgirl" is where the girl squeezes them open, then thats teh funniest shit i've heard in a LONG time :laugh:

What's up P? everything's lookin' good.
 
what up flex.

happy v-day velvet.
 
Just stopping by to give ya some sugar for Valentines. :kiss: ;)
 
2/14/05

BW- 190 (post re-feed yesterday)

upper

decline bench press
RI= 60sec
255/6x4

felt pretty good about those

bent over BB rows (real strict)
RI= 60sec
tempo= X/3/0 (explosive concentric with a 3 coutn hold at contrtaction)
185/6x4

First time doing these in about a year. I went with really strict form instead of engaging the hips a bit like most people do. I like that way also as I can use a lot of weight however, even though there is peak contraction, there is no way I can stop that kind of momentum dead and hold on for a three count. So I went with really clean strict form. Torso almost totally parallel with the floor. I am not a fan of the yates row as I just find the ROM to be to short for me. I try and get over as much as possible so I get more of a row. These were tough with the hold.


Progressed my auxiliary work to 15sec rest intervals today!!!! This sucked. everything is at 15sec. I don't even want to know wat next week will feel like at 10sec. I really don;t want to know what legs will feel like.

here we go.....15sec rest.....

WG pull down
plate#10/8x3
plate#10/6x2

upright bb row
105/8,8,8,6,6

ugh, that was tough. really breathing hard!

Db laterals (super strict and with Pause at top)
15/8,6
10/6,5
7.5/6

LMAO.....7.5!!!1 hahahahha.....oh man. talk about a kick to the ego. these weer so hard on that RI with really strict form and following uprights and all the other work that came before it.

incline DB curls
25/8,8,8,6,5

cable pressdowns
stack/8x5

still got it. ;)

BB shrugs (no wraps; overhand grip)
275/8x5

tough to hang on but I got it. 15sec makes it almos like one straight set of 40.


hanging knee raises (slow and strict; wings)
bw/12x3

weighted cable knee in's
plate#3/5x3

BRUTAL!!


Okay, that was hard.....lol. Switched my two main lifts. and progressed the RI down another 5sec from last week. Can't wait until next week is over so that I can back off this program for four weeks and train dual factor before going back to it. This thing really kills me. by far my favorite program yet.
 
Hey P, good workout. Nice rows. It's a whole different ball game when you hold the bar at the peak contraction point! That's tough shit with rows. I hear you on the Yates rows too. I like Yates rows, but I couldn't do it that way all the time. Good ol' bent rows get a range of motion about twice the size.
 
Great w/o P!!! 15 sec RI's! Whew :D
 
Good work P!!! I bet those 15 sec RI's feels like you sprinting through your workout :D How's your recovery after these workouts??
 
What's a yate's row???
Click to expand...

a bent over row but you are at a 45degree angle with your torso.

Good work P!!! I bet those 15 sec RI's feels like you sprinting through your workout How's your recovery after these workouts??
Click to expand...

My recovery is fine. I am sore as shit. But not bad. I can only take this one more week and then I back off the volume. this is my over-reaching period. then i lower the volume and up the intensity for a few weeks before going back to this. Sprinting?? hehe, funny you should say that. this is my way of doing cardio.
 
Velvet said:
Morning Funky baby :kiss:

What's a yate's row???
Click to expand...

To add to what P-funk said, you are also supposed to use a supinated grip.
 
2/15/05

Bw- 187

legs

okay, had some cancellations this morning so I did this at 6:30Am!! One person said to me "what are you trying to do? killl yourself? it is to early in the morning for that."...........thanks for lettign me know. :rolleyes:


squats
RI= 60sec
295/6x4

felt good. moved really fast. explosive concentric and contraction.

Sumo deadlifts (1st time in over a year!!!!)
RI= 60sec
275/6x4

First time doing these in over a year becasue I have been doing conventional for so long. Went with some lighter weight to try and bang out the form. Felt good.

seated calf raise (pause at top)
RI= 45sec
245/6x4


now everything else is 15sec RI

Ugh, this is wrong in so many different ways!!

front squat
175/8
175/6
155/8
155/8
135/8
135/5

though I was going to puke. absolutly terrible. But, did more reps at 155 than last week which is great since i dropped the RI by 5sec!

lying leg curl
110/8x5

curled up in the fetal position after that.

45 degree calf raise
360/8x5

lied out on the floor. complete exhaustion......Bring on 10sec RI!!!!


stretched out.



Damn that was hard.


I have given up on worrying about BW when I diet. It just depresses me. I mean, does it matter what my weight is if I am leaner and look bigger now than I did at 192lbs? 195lbs? Not really. Does it matter if I am as strong or stronger at the lighter weight? No, if anythign it is better. I guess I always measure my strength by my weight and fear that losing weight will lead to a loss in strength. Although I can expect some strength loss as calories (enery) decrease. Strength is merwly neuromuscular efficiency. After next weeks progression in this micro cycle (over-reaching) I am going to lower the volume and up the intensity in a standard upper/lower fashion.


-p-funk......I am animal!!
 
Your my hero
 
killer w/o

I tried those cables for the abducter and adducter, awkward as fuck. Me no likey
 
thanks, there is not a part of me that is not sore!!
 
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