Luke

ncgirl21 · 11-15-2004, 08:35 AM

Morning Cutie

Luke9583 · 11-15-2004, 10:18 AM

G'mornin' NC

how are ya?

klmclean · 11-15-2004, 11:10 AM

Good morning Luke

How was your weekend? I think I'm still hungover from Saturday night

Won't be doing that again any time soon

Luke9583 · 11-15-2004, 11:57 AM

Quote:

Originally Posted by klmclean

How was your weekend? I think I'm still hungover from Saturday night

Won't be doing that again any time soon

STORY OF MY LIFE! lmao.

it was so easy to say "I wont do that again" but I always did... lol

damn peer pressure. I'm done for good for the most part now. I've had about 7 drinks this whole year. SO I feel alittle better about that.

Luke9583 · 11-15-2004, 06:49 PM

Legs and lower back

Squat cage
185 x 10 x 1
225 x 6 x 5

DL
185 x 12 x 1
225 x 8 x 1
245 x 4 x 6

SLDL
185 x 6 x 2
205 x 4 x 2

Leg Press
430 x 8 x 5
480 x 8 x 2

Calve raises (smith machine)
210 x 6 x 5 (holding for 2 seconds)

Leg curl
125 x 10 x 4
150 x 8 x 1

Leg ext.
162.5 x 10 x 4
175 x 10 x 1

FELT GREAT! I was sweatin' my ass off. I'm really enjoying the DL's. I'm still really concentrating on form. I think in 3-4 weeks I could go alittle heavier.

Squats felt great today. Nice and smooth. I think I'm starting to get the hang of this leg crap

how is everybody?

Rocco32 · 11-15-2004, 06:51 PM

Great w/o! Are you doing 40 sets?

Luke9583 · 11-15-2004, 07:19 PM

Quote:

Originally Posted by rock4832

Great w/o! Are you doing 40 sets?

I"m not doing anything in particular man

To be honest, i'm leanient on my whole split. I've been re-arranging as I go, not to keep myself guessing, but because I'd rather get better in touch with the way I feel in certain situations.

The number of sets I do is entirely dependant on how I feel and how long I can sustain decent intensity. It's been varying alot lately since I"ve been playing with my pre diet meals.

Rocco32 · 11-15-2004, 07:29 PM

I think instinct is a good way to train if it doesn't make you crazy. I've tried it a few times but I'm so anal and structured it half drove me insane, LOL.

Luke9583 · 11-15-2004, 07:49 PM

Quote:

Originally Posted by rock4832

I think instinct is a good way to train if it doesn't make you crazy. I've tried it a few times but I'm so anal and structured it half drove me insane, LOL.

It seems to work for me

That way I have less of a chance of over training/under training.... since I am not stopping at a certain number of sets

Luke9583 · 11-16-2004, 06:57 AM

m1. 6 egg whites 1 egg, 3 slices of wheat toast, 9 g efa 1/2 tsp of ev olive oil
m2. 10oz of chicken breast, 2 cups of green beans
m3. 2 shakes, a banana
m4. 10oz of chicken breast, 2 cups of green beans
m5.
m6. 2 shakes 3g efa

I'm popping 1/2 the dose recomended of NOx3 right now. I just wanted to finish off a bottle that's been sitting around for a while. I'm not expecting anything special.

Chest and tri's today. I'm going to try Patrick's suggestion and move a bench over into the squat cage. Hopefully I'll be able to pull it off

GoalGetter · 11-16-2004, 07:00 AM

Quote:

Originally Posted by Luke9583

m1. 6 egg whites 1 egg, 3 slices of wheat toast, 9 g efa 1/2 tsp of ev olive oil
m2. 10oz of chicken breast, 2 cups of green beans
m3. 2 shakes, a banana
m4. 10oz of chicken breast, 2 cups of green beans
m5.
m6. 2 shakes 3g efa

I'm popping 1/2 the dose recomended of NOx3 right now. I just wanted to finish off a bottle that's been sitting around for a while. I'm not expecting anything special.

Chest and tri's today. I'm going to try Patrick's suggestion and move a bench over into the squat cage. Hopefully I'll be able to pull it off

Meal 5 looks delicious hahhahahahahaha!

Good morning!

Luke9583 · 11-16-2004, 07:01 AM

Quote:

Originally Posted by GoalGetter

Meal 5 looks delicious hahhahahahahaha!

Good morning!

yea, YOU would think so! weirdo

Rocco32 · 11-16-2004, 07:22 AM

Quote:

Originally Posted by GoalGetter

Meal 5 looks delicious hahhahahahahaha!

Good morning!

Morning Luke!

Luke9583 · 11-16-2004, 07:51 AM

what's up homie

ncgirl21 · 11-16-2004, 08:07 AM

Morning Hottie!!

Luke9583 · 11-16-2004, 08:14 AM

Quote:

Originally Posted by ncgirl21

Morning Hottie!!

HEY! Look who's talking

On that note, I need more pics of you and your smile

klmclean · 11-16-2004, 04:52 PM

Hey, Luke

Luke9583 · 11-16-2004, 05:51 PM

HEY KLM

how are ya?

Luke9583 · 11-16-2004, 06:09 PM

Chest and tris'

flat bench in the cage
225 x 8 x 1 (partial)
245 x 4 x 6 (partial)
out of the cage
185 x 8 x 2 (full rep)
back in the cage
245 x 4 x 2 (partial)
out of the cage
185 x 6 x 1
225 x 1 (full) BARELY

Incline DB press (15 degree)
55's x 6 x 4
60's x 5 x 1

Decline BB press (45 degrees)
185 x 6 x 5

Dips
6 x 3

Decline skull crushers (45 degrees)
90 x 6 x 1
80 x 6 x 2

Single arm cable ext
50 x 8 x 2
40 x 10 x 2
30 x 9.5 x 1 (one arm didn't cut it)

Double arm ext (rope) ---> bent double arm ext (rope)
[80 x 10 --> 100 x 8 ] x 2
[90 x 8 ---> 110 x 8 ] x 2

FELT GREAT! Awesome chest pump.

Rocco32 · 11-16-2004, 06:12 PM

Great w/o there Luke. So with partials on chest, is that the same as like 3 or 4 inch lockouts?

Luke9583 · 11-16-2004, 06:59 PM

Quote:

Originally Posted by rock4832

Great w/o there Luke. So with partials on chest, is that the same as like 3 or 4 inch lockouts?

You know, i've never seen lockouts up close so I can't comment, but I had more like 5-7" of travel.

I"m not fortunate enough to see real lifters like you guys in my gym. Actually I got flack for doing DL's the other day. So guy was like WTF! are you doing, and then he ran over and hopped on the eclipical

pansy.

Rocco32 · 11-16-2004, 07:08 PM

Quote:

Originally Posted by Luke9583

You know, i've never seen lockouts up close so I can't comment, but I had more like 5-7" of travel.

I"m not fortunate enough to see real lifters like you guys in my gym. Actually I got flack for doing DL's the other day. So guy was like WTF! are you doing, and then he ran over and hopped on the eclipical

pansy.

That's like my gym too. I grossed so many people out one day when I was doing heavy deads in shorts, and the bar kept scraping my shins. I literally had rivulets of blood going down my legs. It was fun

I think Westside incorporates the lockouts which I'm sure is what your doing in their workouts to up their bench. So that's great your doing that.

Luke9583 · 11-16-2004, 07:16 PM

HAHAHHA,

That bar... is officially YOUR's!

Dude, most people just put their name on stuff if they want it.

Nobody will be asking if they can "work in" for ya

Rocco32 · 11-16-2004, 07:27 PM

Quote:

Originally Posted by Luke9583

HAHAHHA,

That bar... is officially YOUR's!

Dude, most people just put their name on stuff if they want it.

Nobody will be asking if they can "work in" for ya

Yeah, didn't even wipe it off. Just racked it with blood dripping into little puddles on the floor, LOL.

J/K. Made sure I disinfected it really well, but I had to do that all over the gym because every exercise I did after that I bled everywhere. Now that I type it I see what may be wrong with the scene,

Luke9583 · 11-16-2004, 07:33 PM

lol, o well. LIve and learn

At least it's not like you were throwing cig. butts out of your car

klmclean · 11-16-2004, 08:51 PM

Quote:

Originally Posted by Luke9583

HEY KLM

how are ya?

Not bad, got some insomnia issues I'm trying to deal with. I'm getting like 1-2 hours of sleep a night

I bought some nytol so I'm going to give that a try tonight. Keep your fingers crossed for me

11-15-2004, 08:35 AM	#91
ncgirl21 Registered User Join Date: Dec 2003 Location: North Carolina Posts: 2,134	Morning Cutie
	http://stephlg.proboards44.com/index.cgi#general

11-15-2004, 10:18 AM	#92
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,379 Photos: 9	G'mornin' NC how are ya?
	New goal for 2005, 190lbs @ 7% bf "She Blew my nose, and then she blew my mind"

11-15-2004, 11:10 AM	#93
klmclean Eat responsibly Join Date: Aug 2004 Location: Thunder Bay, Ontario, Canada Posts: 872 Photos: 8	Good morning Luke How was your weekend? I think I'm still hungover from Saturday night Won't be doing that again any time soon
	Banish bad eating days forever! Make every day a good eating day

11-15-2004, 06:49 PM	#95
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,379 Photos: 9	Legs and lower back Squat cage 185 x 10 x 1 225 x 6 x 5 DL 185 x 12 x 1 225 x 8 x 1 245 x 4 x 6 SLDL 185 x 6 x 2 205 x 4 x 2 Leg Press 430 x 8 x 5 480 x 8 x 2 Calve raises (smith machine) 210 x 6 x 5 (holding for 2 seconds) Leg curl 125 x 10 x 4 150 x 8 x 1 Leg ext. 162.5 x 10 x 4 175 x 10 x 1 FELT GREAT! I was sweatin' my ass off. I'm really enjoying the DL's. I'm still really concentrating on form. I think in 3-4 weeks I could go alittle heavier. Squats felt great today. Nice and smooth. I think I'm starting to get the hang of this leg crap how is everybody?
	New goal for 2005, 190lbs @ 7% bf "She Blew my nose, and then she blew my mind"

11-15-2004, 06:51 PM	#96
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Great w/o! Are you doing 40 sets?
	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...

11-15-2004, 07:29 PM	#98
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	I think instinct is a good way to train if it doesn't make you crazy. I've tried it a few times but I'm so anal and structured it half drove me insane, 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...

11-16-2004, 06:57 AM	#100
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,379 Photos: 9	m1. 6 egg whites 1 egg, 3 slices of wheat toast, 9 g efa 1/2 tsp of ev olive oil m2. 10oz of chicken breast, 2 cups of green beans m3. 2 shakes, a banana m4. 10oz of chicken breast, 2 cups of green beans m5. m6. 2 shakes 3g efa I'm popping 1/2 the dose recomended of NOx3 right now. I just wanted to finish off a bottle that's been sitting around for a while. I'm not expecting anything special. Chest and tri's today. I'm going to try Patrick's suggestion and move a bench over into the squat cage. Hopefully I'll be able to pull it off
	New goal for 2005, 190lbs @ 7% bf "She Blew my nose, and then she blew my mind"

11-16-2004, 07:51 AM	#104
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,379 Photos: 9	what's up homie
	New goal for 2005, 190lbs @ 7% bf "She Blew my nose, and then she blew my mind"

11-16-2004, 08:07 AM	#105
ncgirl21 Registered User Join Date: Dec 2003 Location: North Carolina Posts: 2,134	Morning Hottie!!
	http://stephlg.proboards44.com/index.cgi#general

11-16-2004, 04:52 PM	#107
klmclean Eat responsibly Join Date: Aug 2004 Location: Thunder Bay, Ontario, Canada Posts: 872 Photos: 8	Hey, Luke
	Banish bad eating days forever! Make every day a good eating day

11-16-2004, 05:51 PM	#108
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,379 Photos: 9	HEY KLM how are ya?
	New goal for 2005, 190lbs @ 7% bf "She Blew my nose, and then she blew my mind"

11-16-2004, 06:09 PM	#109
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,379 Photos: 9	Chest and tris' flat bench in the cage 225 x 8 x 1 (partial) 245 x 4 x 6 (partial) out of the cage 185 x 8 x 2 (full rep) back in the cage 245 x 4 x 2 (partial) out of the cage 185 x 6 x 1 225 x 1 (full) BARELY Incline DB press (15 degree) 55's x 6 x 4 60's x 5 x 1 Decline BB press (45 degrees) 185 x 6 x 5 Dips 6 x 3 Decline skull crushers (45 degrees) 90 x 6 x 1 80 x 6 x 2 Single arm cable ext 50 x 8 x 2 40 x 10 x 2 30 x 9.5 x 1 (one arm didn't cut it) Double arm ext (rope) ---> bent double arm ext (rope) [80 x 10 --> 100 x 8 ] x 2 [90 x 8 ---> 110 x 8 ] x 2 FELT GREAT! Awesome chest pump.
	New goal for 2005, 190lbs @ 7% bf "She Blew my nose, and then she blew my mind"

11-16-2004, 06:12 PM	#110
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Great w/o there Luke. So with partials on chest, is that the same as like 3 or 4 inch lockouts?
	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...

11-16-2004, 07:16 PM	#113
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,379 Photos: 9	HAHAHHA, That bar... is officially YOUR's! Dude, most people just put their name on stuff if they want it. Nobody will be asking if they can "work in" for ya
	New goal for 2005, 190lbs @ 7% bf "She Blew my nose, and then she blew my mind"

11-16-2004, 07:33 PM	#115
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,379 Photos: 9	lol, o well. LIve and learn At least it's not like you were throwing cig. butts out of your car
	New goal for 2005, 190lbs @ 7% bf "She Blew my nose, and then she blew my mind"