Luke

GoalGetter · 11-24-2004, 12:08 PM

Quote:

Originally Posted by P-funk

don't count broccoli or fiber in your cals. it is free food.

hey funky - does that go for other veggies as well, like red peppers and spaghetti squash?

**P-funk** · 11-24-2004, 12:30 PM

I count squash because it is a carb.

I don't really eat peppers so I am not sure what the marco's look like.

When I diet I don't count any fiber. So, if oatmeal has 27g of carbs and 5 of them are fiber then I only count 22g of carbs.

Luke9583 · 11-24-2004, 12:46 PM

Excellent info! I'm not eating enough pre work out, I think.

klmclean · 11-24-2004, 04:48 PM

Quote:

Originally Posted by Luke9583

Woohoo!

Luke9583 · 11-24-2004, 06:11 PM

Leg and lower back

Squat cage
185 x 12 x 1
225 x 10 x 2
275 x 6 x 1
275 x 4 x 1

DL
205 x 6 x 2
255 x 6 x 1
275 x 4 x 1
275 x 1 <---- (something didn't feel right going up, so I stopped)

Leg press
470 x 10 x 3
470 x 8 x 2
470 x 3 x 1 <---- (again, something didn't feel right

almost like a tear in my quad close to my knee)

Rotator Calf raises
270 x 10 x 5
290 x 8 x 1

Leg Ext.
175 x 10 x 3
182.5 x 8 x 2

Leg Curl
175 x 8 x 2

Weighted crunches (1 second going down, 6 seconds up)
160 x 10 x 5

Was not feeling it. Hope it's the weather. I drank 0.75 gal's of water in there alone today

. That's a horrible idea when you have an hour plus drive home!

Rocco32 · 11-24-2004, 09:29 PM

Be careful buddy! But it looks like your squats are really improving!

Luke9583 · 11-25-2004, 04:53 PM

Quote:

Originally Posted by rock4832

Be careful buddy! But it looks like your squats are really improving!

Thanks man

**P-funk** · 11-25-2004, 07:42 PM

Quote:

Squat cage
185 x 12 x 1
225 x 10 x 2
275 x 6 x 1
275 x 4 x 1

DL
205 x 6 x 2
255 x 6 x 1
275 x 4 x 1
275 x 1 <---- (something didn't feel right going up, so I stopped)

Leg press
470 x 10 x 3
470 x 8 x 2
470 x 3 x 1 <---- (again, something didn't feel right almost like a tear in my quad close to my knee)

I think that looks like a lof of shit to be doing for your legs in one workout. Especially since those exercises are all pretty similiar (in terms of hip and knee ext. that is). Why not squat and SLDL (no knee ext.) in the same workout and then do some higher rep work on the leg press to change it up instead of trying to go heavy on everything. I really don't like to deadlift (unless it is SLDL) and squat in the same session, especially if I am going heavy. Just some thoughts.

Luke9583 · 11-26-2004, 04:30 PM

Quote:

Originally Posted by P-funk

Why not squat and SLDL (no knee ext.) in the same workout and then do some higher rep work on the leg press to change it up instead of trying to go heavy on everything.

That's a cool Idea. I'm gonna try that next week

Turkey day meals

m1. 2 shakes and a cup of oats
m2. 7 eggs 2slices of wheat toast.
m3. 2 shakes and a cup of oats
m4. 10oz of white turkey breast, a cup of mashed sweet potatoes, a cup of green beans
m5. 2 cups of oats, an orange 10g of fish oil
m6.10oz of white turkey breast, a cup of mashed sweet potatoes, a cup of green beans

Meals for today

m1. 10oz of chicken 2 cups of brown rice
m2. 2 shakes a cup of oats 10g of fish oil
m3. 10 oz of blackened chicken, two slices of wheat toast "grande black coffee

" (coffee makes me happy

)
m4.
m5.
m6.

Back and bi's at home today

bb curls ---> alt. db curls
[85x 8----> 30's x 6] x 5
Bent row ----> hammer curls
[105 x 8 ----> 30's x 8]
Standing rows
85 x 12 x 5

I went to the powerhouse by me to check into a membership. I'd like to do what Ivonne does and go w/o before I go to work. I unfortunately only need a one month membership since I am moving. A one month by itself is $65 + a $20 first time member fee. So $85 for ONE MONTH

! I still think I might do it though

I would you be able to use that free time AFTER work.

Any ideas?

**P-funk** · 11-26-2004, 04:41 PM

Quote:

That's a cool Idea. I'm gonna try that next week

yeah, every now and again I have a good idea. usually they are bad ideas though.

Rocco32 · 11-26-2004, 06:05 PM

I would go for it Luke, but that's just me. I'm not the best person to take advice from when it comes to spending money, LOL.

Luke9583 · 11-26-2004, 06:26 PM

Quote:

Originally Posted by rock4832

I would go for it Luke, but that's just me. I'm not the best person to take advice from when it comes to spending money, LOL.

I think I will

I was planning on it

Pfunk, what are you talkin' about man? You've had great advice for me

Thanks.

I just get into a routine, and stop thinking..... I like the advice

Cold Iron · 11-26-2004, 06:38 PM

Quote:

Originally Posted by Luke9583

I went to the powerhouse by me to check into a membership. I'd like to do what Ivonne does and go w/o before I go to work. I unfortunately only need a one month membership since I am moving. A one month by itself is $65 + a $20 first time member fee. So $85 for ONE MONTH

! I still think I might do it though

I would you be able to use that free time AFTER work.

Any ideas?

Ask them for a 1 month trial membership

Luke9583 · 11-26-2004, 06:48 PM

Quote:

Originally Posted by Arnie's left nu

Ask them for a 1 month trial membership

yea right. I asked the dude if they had 'student rates" and he said "everybody pays the same here" and gave me a dirty look... BIG DUDE too.

GoalGetter · 11-26-2004, 06:48 PM

You know what? If for $85 you are going to a) use it regularly, b) better manage your time because you'll work out at a time when it's more convenient for your schedule, and c) gain added motivation from it being a new training environment, then I say do it. Is it closer to your house?

GoalGetter · 11-26-2004, 06:48 PM

OH! and... Hi!

Luke9583 · 11-26-2004, 06:49 PM

Quote:

Originally Posted by GoalGetter

You know what? If for $85 you are going to a) use it regularly, b) better manage your time because you'll work out at a time when it's more convenient for your schedule, and c) gain added motivation from it being a new training environment, then I say do it. Is it closer to your house?

Walking distance... AND I totally agree with you

Luke9583 · 11-26-2004, 06:50 PM

Quote:

Originally Posted by GoalGetter

OH! and... Hi!

"HI"

Cold Iron · 11-27-2004, 09:16 AM

You have any other alternatives?

Luke9583 · 11-27-2004, 01:04 PM

Quote:

Originally Posted by Arnie's left nu

You have any other alternatives?

Nope :/

So I did it. $89 for one month

. I found that that includes one 'free' trail session with a personal trainer tough

.

I tried the place out today at around 9 o'clock. Brought my wallet, gym bag, and a gallon of water, which I finished before I was through with my w/o

.

Chest and tri's
Flat bench db press
50's x 10 x 1
55's x 10 x 1
60's x 10 x 2

Flat press
135 x 12 x 2
155 x 8 x 2
165 x 6 x 2

Incline db press (30 degrees)
55's x 8 x 4
60's x 6 x 1

Incline BB press
135 x 10 x 3
155 x 8 x 2

Decline press
60's x 12 x 4

Over head tri ext.
20's x 10 x 3

Inline ez bar tri ext
50 x 10 x 4

Decline ez bar tri ext
50 x 10 x 4

Cable tri ext
40 x 10 x 5

Close grip tri BB press
95 x 14 x 1

BritChick · 11-27-2004, 01:24 PM

Hi Luke... $85

, but hey sometimes ya gotta do whatcha gotta do.

Luke9583 · 11-27-2004, 03:25 PM

Quote:

Originally Posted by BritChick

Hi Luke... $85

, but hey sometimes ya gotta do whatcha gotta do.

It HAD to be done

**P-funk** · 11-27-2004, 03:57 PM

Quote:

So I did it. $89 for one month . I found that that includes one 'free' trail session with a personal trainer tough .

Are you going to use the session? Ask for the most knowlegable trainer there and use it, you never know what you may learn. and hey, it is included in the mebership.

Luke9583 · 11-28-2004, 01:22 PM

Quote:

Originally Posted by P-funk

Are you going to use the session? Ask for the most knowlegable trainer there and use it, you never know what you may learn. and hey, it is included in the mebership.

I agree 100%... They also gave me a card for a 14week trial membership.

I offered both the free session and the 14 weeks to my dad. I was hoping to get him more active and then maybe he'd also understand me alittle better. He didn't take them though.

My parents think i'm on drugs.

They had a talk with me yesterday. "Why do you carry around a gallon of water?" Are you on E? Then they accused me of taking steroids and said I went to Miami (my vacation) because it must have been a "drug run".

I'm probably the cleanest kid out here

Never even touched a cigarette.

Back and Bi's

Seated row
(This machine feels like the stack weighs alot more than my last gym. At the last rec center I was using the whole stack (200lbs) I'm glad.)

160 x 10 x 4(the last set was just partials

)
150 x 6 x 1

Kneeling row ---> EZ bar curls
[120 x 10---> 60 x 6] x 4

Bent Row---> hamer curls
[60 x 10 ---> 30's x 8] x 5

bb shrugs
155 x 10 x 5

Preacher Curls wide
50 x 10 x 3

Preacher Curls narrow
40 x 8 x 2

Reverse grip narrow
30 x 10 x 3

Concentrated curls
30 x 8 x 3

Weighted crunches
140 x 10 x 4

2g of ester Creatine
1.5 gallons of water so far.

Diet
m1. 8 egg whites and 3 slices of wheat toast
m2. 2 shakes 1/2 cup of oats, 1 slice of wheat toast 1 tsp of PB
m3. 6g of fish oil, 12oz of chicken breast and something else

m4.
m5.
m6.

Cold Iron · 11-28-2004, 03:26 PM

Quote:

Originally Posted by Luke9583

I agree 100%... They also gave me a card for a 14week trial membership.

I offered both the free session and the 14 weeks to my dad. I was hoping to get him more active and then maybe he'd also understand me alittle better. He didn't take them though.

My parents think i'm on drugs.

They had a talk with me yesterday. "Why do you carry around a gallon of water?" Are you on E? Then they accused me of taking steroids and said I went to Miami (my vacation) because it must have been a "drug run".

I'm probably the cleanest kid out here

Never even touched a cigarette.

That's hilarious. I bought my dad multi's for his bday last yr and he only taken 2 since then b/c he blamed his recently developed gout on them. lmao

I fell ya on the family too. My grandma says to me, " you better not be taking those steroids things" every time I see her and tells me she will kick my ass if she finds out I'm taking them. Worse mistake I made though was trying to clear up the misconceptions around steroids to my dad and his brother. What was I thinking...

11-24-2004, 12:30 PM	#182
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	I count squash because it is a carb. I don't really eat peppers so I am not sure what the marco's look like. When I diet I don't count any fiber. So, if oatmeal has 27g of carbs and 5 of them are fiber then I only count 22g of carbs.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

11-24-2004, 12:46 PM	#183
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,379 Photos: 9	Excellent info! I'm not eating enough pre work out, I think.
	New goal for 2005, 190lbs @ 7% bf "She Blew my nose, and then she blew my mind"

11-24-2004, 06:11 PM	#185
Luke9583 Lucky Luke Join Date: Jul 2004 Location: idaho Posts: 5,379 Photos: 9	Leg and lower back Squat cage 185 x 12 x 1 225 x 10 x 2 275 x 6 x 1 275 x 4 x 1 DL 205 x 6 x 2 255 x 6 x 1 275 x 4 x 1 275 x 1 <---- (something didn't feel right going up, so I stopped) Leg press 470 x 10 x 3 470 x 8 x 2 470 x 3 x 1 <---- (again, something didn't feel right almost like a tear in my quad close to my knee) Rotator Calf raises 270 x 10 x 5 290 x 8 x 1 Leg Ext. 175 x 10 x 3 182.5 x 8 x 2 Leg Curl 175 x 8 x 2 Weighted crunches (1 second going down, 6 seconds up) 160 x 10 x 5 Was not feeling it. Hope it's the weather. I drank 0.75 gal's of water in there alone today . That's a horrible idea when you have an hour plus drive home!
	New goal for 2005, 190lbs @ 7% bf "She Blew my nose, and then she blew my mind"

11-24-2004, 09:29 PM	#186
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	Be careful buddy! But it looks like your squats are really improving!
	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...

11-26-2004, 06:05 PM	#191
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	I would go for it Luke, but that's just me. I'm not the best person to take advice from when it comes to spending money, 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...

11-26-2004, 06:48 PM	#195
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	You know what? If for $85 you are going to a) use it regularly, b) better manage your time because you'll work out at a time when it's more convenient for your schedule, and c) gain added motivation from it being a new training environment, then I say do it. Is it closer to your house?

11-26-2004, 06:48 PM	#196
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,097	OH! and... Hi!

11-27-2004, 09:16 AM	#199
Cold Iron High $ociety Join Date: Jul 2003 Location: ONtario Posts: 1,615	You have any other alternatives?

11-27-2004, 01:24 PM	#201
BritChick Senior Member Elite Member Join Date: Mar 2004 Location: BC Canada Posts: 5,449 Photos: 7	Hi Luke... $85 , but hey sometimes ya gotta do whatcha gotta do.