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Originally Posted by Archangel
Looks Good, I'll be following you!!!
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Can't beleive how big you are 
Makes me feel like a little girl.
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Originally Posted by LW83
Felt likes a great w/o |
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Originally Posted by Archangel
Looks Good, I'll be following you!!!
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Originally Posted by LW83
whoa you're fast
Can't beleive how big you are Makes me feel like a little girl. |
Thanks Brother!!! |
Originally Posted by du510
Stalker.
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Originally Posted by Archangel
Thanks Brother!!! It felt like a great w/o BECAUSE it WAS a great w/o!!! Do you Dead with or without straps? |
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Originally Posted by LW83
I've never used straps
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Originally Posted by LW83
I've never used straps
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Originally Posted by du510
Except with Min0.
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Originally Posted by soxmuscle
Thats some real high volume. Any reason inperticular?
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Originally Posted by gwcaton
I see you are still strong as ever mr. Luke
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! Happy belated! You were born 3 days before my mom
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Originally Posted by Rocco32
And I missed you!!!! Welcome back buddy. Great w/o, looks like your strength has gone up even more
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I'm getting stronger, but only growing VERY slowing :\
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Originally Posted by LW83
20 sets isn't high compared to what I used to do.
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Originally Posted by soxmuscle
Are you going to continue to decrease the overall volume over time or are you going to keep with the 20 sets?
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Originally Posted by Rocco32
Who's training you?
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Originally Posted by soxmuscle
It seems like a pretty basic routine.
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Originally Posted by LW83
Dr. Pain
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Originally Posted by Seanp156
Nice numbers on the deadlifts
I just checked our your gallery and you look quite a bit bigger than 173lbs, how tall are you? |
Wish I had one more inch :||
Originally Posted by Seanp156
That's weird, I'm exactly 5'10 and I look a decent amount smaller than you. Although most of the pics in my gallery were taken when I was about 164 or so. Also, you're more cut than me as well so that and being a little heavier probably explains why you look bigger
How long have you been BBing for? |
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Originally Posted by LW83
Fitchick and Dr. Pain
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Originally Posted by The Monkey Man
Ooh...
How much are they charging you!! I'll need some new ideas about a month into after recovery training |
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Originally Posted by Dr. Pain
Posted: Thu May 05, 2005 11:07 am Post subject:
-------------------------------------------------------------------------------- Luke wrote: 179.5 What should I do for legs today WORK THEM! Last Monday, LadyD, Dr. J and I did something fast and ...e....well...not too easy 0) W/U ...thorough! 1) SLDL's, 10-12 sets, becareful here, you had a hard back day, just mid to lower shin, (we use quarters for gr8ter ROM) concentrate on the contraction by queezing under your butt (glute/hamstrindgs) ....not the erectors, moderate w8, moderate reps 2a) Leg extensions, 25, then, 35, then, 45, last set 55 reps 2b) Front 1 and 1/4 squats, go down, come up 1/4, go down, come all the way up = 1 rep, 4 sets, 6-8 reps 3a) Seated leg curls. 3 sets, 12 reps 3b) Seated Calf, 50, 75, 100 reps LadyD did these at a plate, Dr J and I the first 2 sets at 2 plates, then a plate plus a quater...nice BURN! 4) Free Motion calves or equivalant....4 sets 15-20 reps |
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Originally Posted by LW83
No Sir
I'll report in 3 hours |
Out of breath I had a 15th in me, but the machine was hopping around. I should have racked extra 45's on the bottom.
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Originally Posted by gwcaton
How long you been doing it and how long are you going to keep doing it ?
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Originally Posted by LW83
Since Feb. I think
I've just been getting stronger and stronger. I think i'll continue |
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Originally Posted by gwcaton
Any breaks in there since Feb? any planned ?
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(or if my G/f makes me )
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Originally Posted by MMan
Battle of the Bands @ IROCK on Harper in Detroit 2nite
(My buddy starts @ 8:30-9:00pm) |
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Originally Posted by ROCKY
Damn Luke, that w/o looks INTENSE!!!! Can you walk? LOL. So is that what you do for legs everytime or just this week? You've got my curiosity piqued
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Originally Posted by Archangel
Another Intense lookin w/o!!! Hows it goin Brother Luke?
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Need more practice.
She called me once 
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Originally Posted by Rocco32
Oh, and your little Sis is pretty hot. Can I have her number
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Originally Posted by Dr. Pain
1 week....7 meals
300 P 360 C 140 F 45 P 50 C 20 F 40 P 50 C 20 F 45 P 50 C 20 F 40 P 50 C 20 F 45 P 50 C 20 F 40 P 50 C 20 F 45 P 10 C 20 F The second week, 6 meals 300 P 300 C 132 F 50 P 55 C 22 F X 5 Last 50 P 25 C 22 F You will lose 2-4 pounds, but it will come back faster when we re-raise calories |
No rest in between arms.
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Originally Posted by Rocco32
That's a great w/o! I still can't get over how much you've improved since I've known you.
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Dr. Pain and Fitchick are awesome people!
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Originally Posted by LW83
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Great job on the PB's
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Originally Posted by Archangel
Ummmmmmm, felt heavy because IT WAS HEAVY
Good lookin w/o there Brother Luke, and Awesome job on the PB's!!! |
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Originally Posted by b_reed23
great job on all of those PB luke!! Great pics too by the way, your lookin great!! BILLIE
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You're so nice 
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Originally Posted by Archangel
Wassup Brother Luke?
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1. SLDL 4sets 2. Front Squats - 90 sec. RI: 140 x 10 160 x 8 180 x 6 220 x 5 160 x 8 4. Leg Extensions - Triple Drop Set: 3 sets - 10, 8, 6 + drop sets 3. Lying Leg Curls-- Light DB SLDL's 4 sets - 8, 8, 6, 6 + drop set 5. Standing Calf Raises: 300lbs x 12 350lbs x 8 PB 370 x 8 PB 6. Seated Calf Raises to Failure: 90lbs to failure Shoot for 65-75 reps |
fell just short Balls of my feet start cramping.
Except I get to about 20 reps LOL.
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Originally Posted by LW83
90lbs x 61
fell just short Balls of my feet start cramping. |
no wonder your feet cramped....!!
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Originally Posted by Rocco32
Great w/o Luke. My feet cramp also when doing calf work
Except I get to about 20 reps LOL. |
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Originally Posted by gwcaton
Nice wo Luke !
Except the seated calf raises , I mean who couldn't of done 4 more reps ?! |
I was pissed|
Originally Posted by Rissole
61....
no wonder your feet cramped....!! |
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Originally Posted by Archangel
Good GOD Man, thats one heckuva w/o!!! Great job on the PB's too Brother Luke!!!
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No 400lb squats though 
)
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Originally Posted by The Monkey Man
Part "WIMP" and part "PUSS"
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Originally Posted by Pylon
nice looking leg day! Those are some great front squats!
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. Felt more like a F'd up SLDL than a sqaut (although thighs did go past parallel.)
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Originally Posted by Archangel
Solid lookin w/o there!!! I bet you'll nail your goal in the next 2 times
Really nice lookin numbers too, are your high pulls the same as face pulls? |
(1 inch outside of shoulder distance. Trying to keep the trap involvment low )
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Originally Posted by Archangel
Impressive numbers there Brother Luke!!! My left side is a little stronger too, and I'm also right handed, weird huh?
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Originally Posted by Archangel
Impressive numbers there Brother Luke!!! My left side is a little stronger too, and I'm also right handed, weird huh?
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Originally Posted by b_reed23
great numbers on your french presses, and your pressdowns lukey!!
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How are you?
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Originally Posted by Rissole
Nice w8 bud, your are bulking?? Yes??
My right tri is heaps bigger than my left but they are about the same strength |
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1 Oatmeal 0.75 Cup Egg White 4 1 Fish Oil 6 Gram PB 0.5 2 Table Spoon Apple 0 0 18.5 47.5 35.5 31% 36% 27% 530 Calories 2 Oatmeal 0.9 Cup Whey 30 gram PB 0.5 2 Table Spoon Flax 0.25 Table Spoon 20 53 43 32% 39% 32% 541.5 Calories 3 Chicken 5 oz. Brown Rice 1 Cup PB 0.5 2 Table Spoon Provalone 1 Slice Fish Oil 4 Gram Lettuce 8 oz italian .5 t Sunflower seed .25 oz 0 0 0 20 49 37 34% 37% 28% 532 Calories 4 Oatmeal 0.8 Cup Whey 25 gram PB 0.75 2 Table Spoon apple 0 0 0 0 0 19 49 39 31% 35% 28% 552.5 Calories 5 Brown Rice 1.1 Cup Flax 0.75 Table Spoon Beef 4 oz. Broccoli 2 cups 0 0 0 21 50 42 32% 34% 29% 575.1 Calories 6 Brown Rice 1 Cup Flax 0.75 Table Spoon Beef 4 oz. Broccoli 3 cups 0 0 0 21 45 41 33% 33% 30% 553.5 Calories 7 Brown Rice 0.2 Cup PB 0.5 2 Table Spoon Beef 4 oz. Whey 5 gram Fish Oil 4 Gram 0 0 0 20.83478261 12.2173913 46 42% 11% 42% 442.2 Calories Daily Total Fat Carb Protein 139 305 283 34% 33% 30% 3727calories |
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Originally Posted by gwcaton
Nice wo Luke !
I can't beleive how much you eat |
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Originally Posted by LW83
I"m down from 4550 cals.
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OMG, I'd be in the crapper all day, if i ate that much!!!!
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Originally Posted by BulkMeUp
OMG, I'd be in the crapper all day, if i ate that much!!!! |
(Maybe it's the change up in the diet?)
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Originally Posted by Here's the plan
1 week....7 meals
300 P 360 C 140 F 45 P 50 C 20 F 40 P 50 C 20 F 45 P 50 C 20 F 40 P 50 C 20 F 45 P 50 C 20 F 40 P 50 C 20 F 45 P 10 C 20 F |
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Originally Posted by Here's what I eat until friday
1
Oatmeal 0.75 Cup Egg White 4 1 Fish Oil 6 Gram PB 0.5 2 Table Spoon Apple 0 0 18.5 47.5 35.5 31% 36% 27% 530 Calories 2 Oatmeal 0.9 Cup Whey 30 gram PB 0.5 2 Table Spoon Flax 0.25 Table Spoon 20 53 43 32% 39% 32% 541.5 Calories 3 Chicken 5 oz. Brown Rice 1 Cup PB 0.5 2 Table Spoon Provalone 1 Slice Fish Oil 4 Gram Lettuce 8 oz italian .5 t Sunflower seed .25 oz 0 0 0 20 49 37 34% 37% 28% 532 Calories 4 Oatmeal 0.8 Cup Whey 25 gram PB 0.75 2 Table Spoon apple 0 0 0 0 0 19 49 39 31% 35% 28% 552.5 Calories 5 Brown Rice 1.1 Cup Flax 0.75 Table Spoon Beef 4 oz. Broccoli 2 cups 0 0 0 21 50 42 32% 34% 29% 575.1 Calories 6 Brown Rice 1 Cup Flax 0.75 Table Spoon Beef 4 oz. Broccoli 3 cups 0 0 0 21 45 41 33% 33% 30% 553.5 Calories 7 Brown Rice 0.2 Cup PB 0.5 2 Table Spoon Beef 4 oz. Whey 5 gram Fish Oil 4 Gram 0 0 0 20.83478261 12.2173913 46 42% 11% 42% 442.2 Calories Daily Total Fat Carb Protein 139 305 283 34% 33% 30% 3727calories |
Heres me!!! Sorry Brother, I just didn't look at it too inteligently!!! How did you come up with that amount for total calories?
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Originally Posted by Archangel
Heres me!!! Sorry Brother, I just didn't look at it too inteligently!!! How did you come up with that amount for total calories? |
I'll talk to the big man.
)
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Originally Posted by b_reed23
congrats on all the personal bests luke!! Have any of your body measurements changed yet?? (I bet they have!
) |
I'm trying to slim up a tad right now I have tiny arms
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Originally Posted by LW83
Tator W/u
1. Flat DB Presses: 60 x 8 70 x 8 80 x 8 85 x 8 90 x 7 2 30 degree Incline Smith Machine Presses to the Neck: 135 x 8 185 x 8 205 x 8 225 x 8 255 x 3 PB 3. Swiss Ball 1 arm Flat press (dead arm in the air) 65 x 8 65 x 8 70 x 6PB No rest in between arms. 4. Parallel Bar Dips (DB between legs) BW + 30 x 10 BW + 45 x 8 BW + 55 x 6PB + F Cable flys (bottom up) 60 x 12 60 x 12 70 x 7PB---->50 x 10---> 30 x 6 + F Best pump ever (Maybe it's the change up in the diet?) |
| Great w/o Luke! I still can't believe you do that much weight for the Swiss ball press and don't flip over LOL! |
People look at me like im some sort of acrobat
(5 on left )|
Originally Posted by Archangel
Awesome display of strength Brother Luke!!! Your pull strength is impressive, not that I'm anything, but to me that was incredible!!!
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I just wish I had matching pressing power
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Originally Posted by yellowmoomba
Dude - you are getting stronger every day!!
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I owe it to the diet! Dr.Pain and FC are my idols
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Originally Posted by LW83
"Lukester"
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Originally Posted by LW83
That's the plan
I owe it to the diet! Dr.Pain and FC are my idols |
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Originally Posted by du510
Luke
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Originally Posted by yellowmoomba
Maybe I'll start taking some notes
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Originally Posted by LW83
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Originally Posted by yellowmoomba
I definately have some time....I'll check it out tomorrow. Thanks.
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Originally Posted by LW83
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It's just started buddy
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Originally Posted by Rissole
It's just started buddy |
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Originally Posted by LW83
178lbs. Actually look alittle leaner!
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Keep at it
) I dunno what happened. Just Beat :neutral: |
Originally Posted by Rocco32
Great w/o Luke!!! Really nice squats, I find the ATF don't hurt my knees either while some other exercises do.
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Especially with everyone saying how bad ATF squats are for your knees
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Originally Posted by gwcaton
Nice wo Gimp
When you get too big to fit in your Porsche can I have it ? |
)
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Originally Posted by LW83
i'll give you a great deal Believe it or not, that car would fit andre the giant inside (if he were still with us ) |
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Originally Posted by P-funk
???
why did he get banned? |
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Originally Posted by P-funk
???
why did he get banned? |