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Old 10-27-2004, 07:16 PM   #271
Lucky Luke
 
Join Date: Jul 2004
Location: idaho
Posts: 5,379
Photos: 9
Chest and Tri

Flat bench narrow
135 x 12 x 2
155 x 6 x 1
165 x 6 x 1
155 x 7 x 1

Flat bench Wide
135 x 12 x 2
155 x 6 x 1
165 x 6 x 1
155 x 7 x 1

Decline bench Narrow
155 x 8 x 2

Decline bench wide
155 x 8 x 2
135 x 8 x 1

Incline DB Bench (15 deg)
45's x 8 x 3

Decline DB Bench (15 deg)
55's x 8 x 4

Kneeling tricep cable extension (rope)
110 x 10 x 4

Single arm cable tri ext.
50 x 8 x 1
40 x 10 x 3

Weighted crunches
160 x 12 x 4

Hanging leg raises
15 x 1<---exhausted

Felt tired. I need to eat more before I work out... SO I cooked up a more substantial meal for tomorrow. I'll see if that helps.



No work out partner after all


Food....
m1:4 egg whites, 2 pcs of sour dough toast
m2:1.5 shakes, bran muffin, banana, 5g efa
m3:3 chicken breasts, 1/2 cup of rice
m4:1.5 shakes, bran muffin <------need to eat more on this one
m5:5oz sirloin, 1 cup of snap peas (sautee'd in sesame oil and cinnamon) 1.5oz of cashews
m6: A chicken breast and 1.5 tsp of Jif
Last edited by Luke9583 : 10-27-2004 at 08:10 PM.





New goal for 2005, 190lbs @ 7% bf


"She Blew my nose, and then she blew my mind"
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Old 10-27-2004, 07:44 PM   #272
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Join Date: Jul 2004
Location: idaho
Posts: 5,379
Photos: 9
sourcegrams cals%totalTotal: 2830 Fat:100 903 32% Sat:23 205 7% Poly:22 198 7% Mono:32 292 10%
Carbs:209 737 26% Fiber:24 0 0%
Protein:290 1159 41%
Alcohol:0 0 0%
Last edited by Luke9583 : 10-27-2004 at 08:09 PM.





New goal for 2005, 190lbs @ 7% bf


"She Blew my nose, and then she blew my mind"
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Old 10-28-2004, 07:05 AM   #273
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m1. 5 egg whites, 2 pcs of sourdough, 9 cashews
m2. 1 shake, 18 cashews and a banana that I sqaushed on my way to work





New goal for 2005, 190lbs @ 7% bf


"She Blew my nose, and then she blew my mind"
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Old 10-28-2004, 07:06 AM   #274
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Quote:
Originally Posted by Luke9583
m1. 5 egg whites, 2 pcs of sourdough, 9 cashews
m2. 1 shake, 18 cashews and a banana that I sqaushed on my way to work
9 cashews Good morning


Current weight 130.4
Goal weight 125 11 bf%
Overall Goal is to be the best I can be and feel good

http://www.ironmagazineforums.com/ga...ent_BF-med.jpg
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Old 10-28-2004, 07:19 AM   #275
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Good morning sweet thang!

ONly 9 cashews? I don't eat em, cause I couldn't stop at nine..they are waaaaaaaaaaaaaaaaaaaaay too yummy. What happened to your w/o partner?
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Old 10-28-2004, 07:19 AM   #276
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Morning Luke!!!


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Old 10-28-2004, 07:22 AM   #277
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Quote:
Originally Posted by Jeanie
9 cashews Good morning
1/2 a serving





New goal for 2005, 190lbs @ 7% bf


"She Blew my nose, and then she blew my mind"
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Old 10-28-2004, 07:24 AM   #278
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Quote:
Originally Posted by Velvet
Good morning sweet thang!

ONly 9 cashews? I don't eat em, cause I couldn't stop at nine..they are waaaaaaaaaaaaaaaaaaaaay too yummy. What happened to your w/o partner?
Yea, I love cashews We have similar tastes .

I didn't make it to the rec center in time to use my partner.

such is life





New goal for 2005, 190lbs @ 7% bf


"She Blew my nose, and then she blew my mind"
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Old 10-28-2004, 07:24 AM   #279
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Quote:
Originally Posted by ncgirl21
Morning Luke!!!
Mornin' NC





New goal for 2005, 190lbs @ 7% bf


"She Blew my nose, and then she blew my mind"
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Old 10-28-2004, 07:27 AM   #280
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Quote:
Originally Posted by Luke9583
Yea, I love cashews We have similar tastes .

I didn't make it to the rec center in time to use my partner.

such is life
'Use your partner' I'm disgusted!
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Old 10-28-2004, 08:20 AM   #281
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Quote:
Originally Posted by Velvet
Good morning sweet thang!

ONly 9 cashews? I don't eat em, cause I couldn't stop at nine..they are waaaaaaaaaaaaaaaaaaaaay too yummy. What happened to your w/o partner?
Hahahahaha peanuts and hazelnuts are my nuts of choice.. um that didn't sound right. hahahahahaha! Anyway...

Good morning darlin'!
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Old 10-28-2004, 08:21 AM   #282
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Quote:
Originally Posted by Velvet
'Use your partner' I'm disgusted!
Gotta do what you gotta do





New goal for 2005, 190lbs @ 7% bf


"She Blew my nose, and then she blew my mind"
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Old 10-28-2004, 08:22 AM   #283
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Quote:
Originally Posted by GoalGetter
Hahahahaha peanuts and hazelnuts are my nuts of choice.. um that didn't sound right. hahahahahaha! Anyway...

Good morning darlin'!







I'ma peanut guy too, but cashews seem to fill me better.


ACTUALLY, my alltime favorite was Dairy Queen's "peanut buster parfeit"
was vanilla ice cream, chocolate fudge syrup peanuts and some whip cream.

But i'd settle for some well placed whip cream and choc. syrup.





New goal for 2005, 190lbs @ 7% bf


"She Blew my nose, and then she blew my mind"
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Old 10-28-2004, 08:22 AM   #284
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Quote:
Originally Posted by Velvet
'Use your partner' I'm disgusted!
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Old 10-28-2004, 11:52 AM   #285
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Had to eat out.

BUT, got a 2 chicken breasts, 1.5 cups of broccoli and a cup of noodles.





New goal for 2005, 190lbs @ 7% bf


"She Blew my nose, and then she blew my mind"
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Old 10-28-2004, 12:33 PM   #286
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Quote:
Originally Posted by Luke9583
Had to eat out.

BUT, got a 2 chicken breasts, 1.5 cups of broccoli and a cup of noodles.
good job!
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Old 10-28-2004, 12:37 PM   #287
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Ya!
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Old 10-28-2004, 12:59 PM   #288
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hahaha You girls are great





New goal for 2005, 190lbs @ 7% bf


"She Blew my nose, and then she blew my mind"
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Old 10-28-2004, 01:03 PM   #289
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Quote:
Originally Posted by Luke9583
hahaha You girls are great
Looks like we've got someone fooled, eh Vel? hahahaha
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Old 10-28-2004, 07:33 PM   #290
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Delts, traps

lateral raises
25 x 10 x 3
20 x 10 x 2

Front raises
20 x 12 x 5

Laying raises
15 x 8 x 2
10 x 10 x 2

Incline bench (75 deg)
135 x 12 x 1
155 x 10 x 2
185 x 8 x 1
155 x 12 x 1

Military with db
35 x 12 x 3
40 x 8 x 2

Shrugs with the BB
185 x 12 x 2
205 x 8 x 2

called it quits after that.

Drank 3L of water in the rec center alone today :0


Feel great


O yea, I worked out in my work Khaki's and got 'yelled' at by one of the rec center workers. Why are people who work in rec centers always eating and ovreweight?





New goal for 2005, 190lbs @ 7% bf


"She Blew my nose, and then she blew my mind"
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Old 10-28-2004, 07:38 PM   #291
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Quote:
Originally Posted by Luke9583
But i'd settle for some well placed whip cream and choc. syrup.

Me too!!

Hi Luke!!


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Old 10-28-2004, 07:40 PM   #292
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Quote:
Originally Posted by Luke9583

But i'd settle for some well placed whip cream and choc. syrup.
HOW THE HELL DID I MISS THIS COMMENT!!!!!! HAHAHAHAHAHAHAHA!
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Old 10-28-2004, 07:45 PM   #293
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New goal for 2005, 190lbs @ 7% bf


"She Blew my nose, and then she blew my mind"
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Old 10-29-2004, 07:32 AM   #294
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Quote:
Originally Posted by Luke9583
Delts, traps

lateral raises
25 x 10 x 3
20 x 10 x 2

Front raises
20 x 12 x 5

Laying raises
15 x 8 x 2
10 x 10 x 2

Incline bench (75 deg)
135 x 12 x 1
155 x 10 x 2
185 x 8 x 1
155 x 12 x 1

Military with db
35 x 12 x 3
40 x 8 x 2

Shrugs with the BB
185 x 12 x 2
205 x 8 x 2

called it quits after that.

Drank 3L of water in the rec center alone today :0


Feel great


O yea, I worked out in my work Khaki's and got 'yelled' at by one of the rec center workers. Why are people who work in rec centers always eating and ovreweight?
Cause it's just a rec centre..not a hard-core gym lol

GOod morning Cutie...ready for Halloween?
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Old 10-29-2004, 07:35 AM   #295
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Quote:
Originally Posted by Velvet
Cause it's just a rec centre..not a hard-core gym lol

GOod morning Cutie...ready for Halloween?
hahahah i think the boy's out of town today.

Yet another journal we can whore up!
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Old 10-29-2004, 07:35 AM   #296
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Quote:
Originally Posted by Luke9583

But i'd settle for some well placed whip cream and choc. syrup.

I'm sure you could find plenty of girls to help you arrange that!!

Good Morning!!


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