Luke

**P-funk** · 11-11-2004, 09:46 PM

I don't get the partials? I thought you wanted to feel more weight. Why did you do such light weight and high reps? You should have been just locking out heavy singles (90-95% of 1RM) if you wanted to sense load.

Luke9583 · 11-12-2004, 06:52 AM

That's heavy weight for me man, i'm just a little guy

That's a good point though. Next week I"ll work more in the 245-275 area. I don't feel that comfortable without a spotter

**P-funk** · 11-12-2004, 10:35 AM

Quote:

Originally Posted by Luke9583

That's heavy weight for me man, i'm just a little guy

That's a good point though. Next week I"ll work more in the 245-275 area. I don't feel that comfortable without a spotter

if you are doing it for 4 or 6 reps it isn't heavy weight. Plus, you finished with a full rep single so it can't be that heavy for a partial rep movement. I would bump the weight up. Why can't you get a spotter? Workout at home? Do you have safety pins or a squat rack you can bench in, just incease something goes wrong?

Luke9583 · 11-12-2004, 11:52 AM

Quote:

Originally Posted by P-funk

if you are doing it for 4 or 6 reps it isn't heavy weight. Plus, you finished with a full rep single so it can't be that heavy for a partial rep movement. I would bump the weight up. Why can't you get a spotter? Workout at home? Do you have safety pins or a squat rack you can bench in, just incease something goes wrong?

That's an EXCELLENT idea. I'm going to bogard the squat cage and lower the bars next time I do chest/tri's.

It's a rec center for an engineering/architecture school. i'm by far the biggest guy there

Nobody touches free weighs, just cardio bunnies. That's why I like the place. I never have to wait, nobody tries talking to me, but unfortunately I can't find a spot.

I'm gonna use the cage next time

thanks again.

now i'm excited

ncgirl21 · 11-12-2004, 12:19 PM

Back at ya babe!!

Luke9583 · 11-12-2004, 12:30 PM

...

klmclean · 11-12-2004, 06:01 PM

Quote:

Originally Posted by Luke9583

I'm all excited now

Have a great weekend Luke! I'll be checking in

Luke9583 · 11-12-2004, 06:30 PM

Quote:

Originally Posted by klmclean

Have a great weekend Luke! I'll be checking in

You better

klmclean · 11-12-2004, 06:37 PM

Luke9583 · 11-12-2004, 06:50 PM

Delts traps cardio

DB military press
35's x 10 x 1
45's x 10 x 3

Military press
135 x 10 x 1
155 x 8 x 1 <----spotted
185 x 8 x 1 <----spotted (last two reps assisted)

Lateral raises
25 x 10 x 4

Front Raises
20 x 10 x 4

Cable lateral raises
20 x 8 x 4

Cable bent raises
20 x 8 x 4

Cable leaning lateral raises (45 degrees)
20 x 8 x 4

Cable shrugs (rope)
200 x 10 x 4

BB shrugs
225 x 6 x 3 <-----damn that's almost slipping out of my hands

1 mile on the mill'
10 degree gradient
5.5mph

Felt tired as fugg

My delt workouts feel boring, i need to do something different.... Any suggestions?

Luke9583 · 11-12-2004, 06:52 PM

Quote:

Originally Posted by klmclean

You have a great weekend too

Rocco32 · 11-12-2004, 07:09 PM

Great w/o Luke. Are the DB MP light for you? You do so much more weight on the regular MP.

Luke9583 · 11-12-2004, 07:14 PM

Quote:

Originally Posted by rock4832

Great w/o Luke. Are the DB MP light for you? You do so much more weight on the regular MP.

My right shoulder starts pinching on me in DB MP's. I don't quite have the stabilizers yet I guess. I really need to stop sleeping on my side. I was sleeping on my back religiously, but i've just been so fuggin' tired lately

O! and I acutally found a spotter for that one

I'll edit that in there.

. The last two reps for 185 where assisted

Thanks for stopping by dude

Rocco32 · 11-12-2004, 07:20 PM

Still, 185 is great man! With the DB's, how far down are you going?

Luke9583 · 11-12-2004, 07:24 PM

I squeeze my shoulder blades together. That's probably another difference. I only just barely go below 90 degrees on BB Mp's

Rocco32 · 11-12-2004, 07:41 PM

Quote:

Originally Posted by Luke9583

I squeeze my shoulder blades together. That's probably another difference. I only just barely go below 90 degrees on BB Mp's

Why do you squeeze your shoulder blades together on DB Press? Just curious.

Luke9583 · 11-12-2004, 08:16 PM

Quote:

Originally Posted by rock4832

Why do you squeeze your shoulder blades together on DB Press? Just curious.

It helps me to bring my elbows down as far as possible. And it also helps me to gage wether or not my elbows are equally in line with my sides and not leaning forward.

Rocco32 · 11-12-2004, 08:43 PM

Ok, cool. i wonder if that is why you feel pinching though. I'm not trying to preach to you, LOL!!

**CowPimp** · 11-12-2004, 11:37 PM

Quote:

Originally Posted by Luke9583

Felt tired as fugg

My delt workouts feel boring, i need to do something different.... Any suggestions?

You might want to try Arnold Presses. I really enjoy those. Upright rows are great too.

Luke9583 · 11-13-2004, 07:44 AM

Quote:

Originally Posted by rock4832

Ok, cool. i wonder if that is why you feel pinching though. I'm not trying to preach to you, LOL!!

no no, you may be right. I think the main contributing factoris the way I've been sleeping lately

It's always the little things

Luke9583 · 11-13-2004, 07:46 AM

Quote:

Originally Posted by CowPimp

You might want to try Arnold Presses. I really enjoy those. Upright rows are great too.

Yea

I used to do arnold presses religiously, but since I started this split I haven't.

I'm gonna tack them on

thanks CP!

BritChick · 11-13-2004, 11:56 AM

Good morning.

Luke9583 · 11-13-2004, 02:54 PM

HI Kerry

back and bi's

Narrow Laying row ---> close grip pull ups
[75 x 6 ---> 8] x 3

Wide laying row
70 x 8 x 3

Seated row
200 x 12 x 4

Standing row
180 x 10 x 3

Kneeling lat pull down (cable)
130 x 10 x 4

Bent row bb
95 x 6 x 3
85 x 8 x 2

Preacher wide (ez bar)
60 x 8 x 3

Preacher narrow (ez bar)
50 x 10 x 3

Reverse preacher (ez bar)
40 x 10 x 3

Cable curls (rope) ---> DB curls
[80 x 10 ---> 25 x 6] x 3
[100 x 8 ---> 25 x 6] x 1

Cable curls (straight bar) ---> DB hammer curls
[80 x 8 ---> 25 x 8] x 4

I'm starting to really enjoy preacher curls

. I did bi's after back as per Monstar's suggestion.

Felt good

Nothing spectacular, but it felt good and I got a good pump

Sapphire · 11-13-2004, 03:14 PM

Hi Luke...

Chris loves Arnold presses for the front delts too

I used to hate working delts but I am starting to like them lately. They are actually one of my weaknesses that I am working on for the comp along with tris, middle back and legs...

, oh yeah and

Luke9583 · 11-13-2004, 03:25 PM

hahaha

Hi Sapph

yea, i'm deffinately gonna add on some arnie presses.

Luke9583 · 11-14-2004, 11:07 AM

50 crunches, 75 V ups
50 push ups.

off day

BritChick · 11-14-2004, 11:50 AM

Good morning Luke.

Are you having an off day or do you mean day off of training?

Luke9583 · 11-14-2004, 01:02 PM

both, unfortunately

Luke9583 · 11-15-2004, 07:11 AM

Legs and lower back today at about 5o'clock. I'm gonna drop my other journal and just post in here full time. I need to start posting my diet again. But this day'll look ugly

m1. 8 egg whites 3 slices of wheat toast
m2. 8oz of lasagna (lean turkey breast) 1 shake
m3. a banana 2 shakes 10g efa
m4. 10 oz of lasagna (lean turkey breast)
m5.22 dried apple rings, 1 shake 1 cup of oats
m6. 2 chicken breasts 2 cups of broccoli 2g efa

i need to order more whey. I already finished my allthewhey strawberry blend. I really liked it. I think I might order more of that, and some banana blend. I'm starting to really dig bananas too.

I've been 'given' 100g of some ester creatine from custom nutrition warehouse. I am trying to decided wether or not I want to use it

If I like it, it's only $7 for 100g and I would only use about a gram a day.

Does anybody have any expirience with it?

GoalGetter · 11-15-2004, 08:11 AM

Gooooood mornin'!

11-11-2004, 09:46 PM	#61
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,700	I don't get the partials? I thought you wanted to feel more weight. Why did you do such light weight and high reps? You should have been just locking out heavy singles (90-95% of 1RM) if you wanted to sense load. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-12-2004, 06:52 AM	#62
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	That's heavy weight for me man, i'm just a little guy That's a good point though. Next week I"ll work more in the 245-275 area. I don't feel that comfortable without a spotter "If you're not part of the solution, you're the precipitate."

11-12-2004, 12:19 PM	#65
ncgirl21 Registered User Join Date: Dec 2003 Location: North Carolina Posts: 2,135	Back at ya babe!! Only time will tell if it was time well spent!

11-12-2004, 12:30 PM	#66
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	... "If you're not part of the solution, you're the precipitate."

11-12-2004, 06:37 PM	#69
klmclean Eat responsibly Join Date: Aug 2004 Location: Thunder Bay, Ontario, Canada Posts: 872 Photos: 8	Banish bad eating days forever! Make every day a good eating day

11-12-2004, 06:50 PM	#70
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	Delts traps cardio DB military press 35's x 10 x 1 45's x 10 x 3 Military press 135 x 10 x 1 155 x 8 x 1 <----spotted 185 x 8 x 1 <----spotted (last two reps assisted) Lateral raises 25 x 10 x 4 Front Raises 20 x 10 x 4 Cable lateral raises 20 x 8 x 4 Cable bent raises 20 x 8 x 4 Cable leaning lateral raises (45 degrees) 20 x 8 x 4 Cable shrugs (rope) 200 x 10 x 4 BB shrugs 225 x 6 x 3 <-----damn that's almost slipping out of my hands 1 mile on the mill' 10 degree gradient 5.5mph Felt tired as fugg My delt workouts feel boring, i need to do something different.... Any suggestions? "If you're not part of the solution, you're the precipitate." Last edited by Luke9583 : 11-12-2004 at 07:17 PM.

11-12-2004, 07:09 PM	#72
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	Great w/o Luke. Are the DB MP light for you? You do so much more weight on the regular MP. I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

11-12-2004, 07:20 PM	#74
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	Still, 185 is great man! With the DB's, how far down are you going? I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

11-12-2004, 07:24 PM	#75
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	I squeeze my shoulder blades together. That's probably another difference. I only just barely go below 90 degrees on BB Mp's "If you're not part of the solution, you're the precipitate."

11-12-2004, 08:43 PM	#78
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	Ok, cool. i wonder if that is why you feel pinching though. I'm not trying to preach to you, LOL!! I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

11-13-2004, 11:56 AM	#82
BritChick Senior Member Elite Member Join Date: Mar 2004 Location: o Posts: 5,449 Photos: 7	Good morning.

11-13-2004, 02:54 PM	#83
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	HI Kerry back and bi's Narrow Laying row ---> close grip pull ups [75 x 6 ---> 8] x 3 Wide laying row 70 x 8 x 3 Seated row 200 x 12 x 4 Standing row 180 x 10 x 3 Kneeling lat pull down (cable) 130 x 10 x 4 Bent row bb 95 x 6 x 3 85 x 8 x 2 Preacher wide (ez bar) 60 x 8 x 3 Preacher narrow (ez bar) 50 x 10 x 3 Reverse preacher (ez bar) 40 x 10 x 3 Cable curls (rope) ---> DB curls [80 x 10 ---> 25 x 6] x 3 [100 x 8 ---> 25 x 6] x 1 Cable curls (straight bar) ---> DB hammer curls [80 x 8 ---> 25 x 8] x 4 I'm starting to really enjoy preacher curls . I did bi's after back as per Monstar's suggestion. Felt good Nothing spectacular, but it felt good and I got a good pump "If you're not part of the solution, you're the precipitate."

11-13-2004, 03:14 PM	#84
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Hi Luke... Chris loves Arnold presses for the front delts too I used to hate working delts but I am starting to like them lately. They are actually one of my weaknesses that I am working on for the comp along with tris, middle back and legs... , oh yeah and Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

11-13-2004, 03:25 PM	#85
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	hahaha Hi Sapph yea, i'm deffinately gonna add on some arnie presses. "If you're not part of the solution, you're the precipitate."

11-14-2004, 11:07 AM	#86
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	50 crunches, 75 V ups 50 push ups. off day "If you're not part of the solution, you're the precipitate."

11-14-2004, 11:50 AM	#87
BritChick Senior Member Elite Member Join Date: Mar 2004 Location: o Posts: 5,449 Photos: 7	Good morning Luke. Are you having an off day or do you mean day off of training?

11-14-2004, 01:02 PM	#88
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	both, unfortunately "If you're not part of the solution, you're the precipitate."

11-15-2004, 07:11 AM	#89
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	Legs and lower back today at about 5o'clock. I'm gonna drop my other journal and just post in here full time. I need to start posting my diet again. But this day'll look ugly m1. 8 egg whites 3 slices of wheat toast m2. 8oz of lasagna (lean turkey breast) 1 shake m3. a banana 2 shakes 10g efa m4. 10 oz of lasagna (lean turkey breast) m5.22 dried apple rings, 1 shake 1 cup of oats m6. 2 chicken breasts 2 cups of broccoli 2g efa i need to order more whey. I already finished my allthewhey strawberry blend. I really liked it. I think I might order more of that, and some banana blend. I'm starting to really dig bananas too. I've been 'given' 100g of some ester creatine from custom nutrition warehouse. I am trying to decided wether or not I want to use it If I like it, it's only $7 for 100g and I would only use about a gram a day. Does anybody have any expirience with it? "If you're not part of the solution, you're the precipitate."

11-15-2004, 08:11 AM	#90
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,103	Gooooood mornin'!

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