Luke

Luke9583 · 11-04-2004, 01:55 PM

By the end of the comp. I'd like to be in the 175 region @ 8% ish bf with 16" arms. That's about all I care about.

I"m doin this for me. The only person I play to DOMINATE in this comp. is 'me'. ...................and maybe camaro

I'm only gonna post W/O's and feeling in here. Diets will be in my normal Journal

I started this because I think it can be interesting (for me at least). I only just "recently" started playing with my diet, and I think I can actually make some gains in here.

Thanks for stopping by.

My fitday journal is avaliable on the link below. ANd yes I do fill 'sex' under activities. That's why it isn't under any of them.

http://www.fitday.com/WebFit/PublicJ...Owner=Luke9583

shutupntra1n · 11-04-2004, 01:58 PM

Oh shit, I didn't notice this was a whole new journal. I was searching for more pages

Thought I was losing it.

What's your bf now? 11%?

Luke9583 · 11-04-2004, 02:10 PM

no idea

BritChick · 11-04-2004, 02:11 PM

Good luck!

Luke9583 · 11-04-2004, 02:13 PM

Quote:

Originally Posted by BritChick

Good luck!

thank'ya

Luke9583 · 11-04-2004, 07:46 PM

GREAT work out for me

LEG day

Squat cage
135 x 12 x 1
185 x 10 x 2
225 x 8 x 1 <---PB

225 x 6 x 1 <---whoa, had alittle trouble there
185 x 10 x 1

Leg press wide
380 x 12 x 1
430 x 12 x 1
470 x 8 x 2
530 x 6 x 1

Leg Press Narrow
470 x 8 x 3
530 x 5 x 1 <------ I hate goin narrow, no room for the jewels

Leg Curls
150 x 12 x 4
162.5 x 10 x 1

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

Weighted cable crunches
160 x 10 x 4

Decline crunch
20 x 4

Cardio/cavs
sprinted a 2:47 (1/2 miles) on my toes......my quads wanted to collapse, but it was fun

Felt GREAT

strong...... and stuff I think uppin' the carbs helped alot, especially my pre work out spaghetti

I think I might actually want more.

GoalGetter · 11-04-2004, 07:47 PM

Hey! WOo hoo! Comp journal! My boy's gettin' serious!

Luke9583 · 11-04-2004, 08:01 PM

Quote:

Originally Posted by GoalGetter

Hey! WOo hoo! Comp journal! My boy's gettin' serious!

Rocco32 · 11-05-2004, 05:53 AM

Yeah, I knew you'd do a new journal! Alright, no kissing in here. This is a serious journal and Luke needs to concentrate. Any kisses should be forwarded over to ROCKS JOURNAL OF FUN!!

LOL

Luke9583 · 11-05-2004, 08:12 AM

Quote:

Originally Posted by rock4832

Yeah, I knew you'd do a new journal! Alright, no kissing in here. This is a serious journal and Luke needs to concentrate. Any kisses should be forwarded over to ROCKS JOURNAL OF FUN!!

LOL

haha, you should probably specify who you' want some kissin' from rock

Rocco32 · 11-05-2004, 08:16 AM

Quote:

Originally Posted by Luke9583

haha, you should probably specify who you' want some kissin' from rock

You know, right now with my self esteem where it is- anyone. LOL, I just might not return it to everyone.

Luke9583 · 11-05-2004, 08:19 AM

lol, don't bring down the mood in my journal dude

Luke9583 · 11-05-2004, 11:10 AM

workout at noon'

Overhead tricep ext.
30 x 8 x 4
25 x 10 x 1

Hammer curls
35 x 12 x 4

v ups
25 x 4

I"ll be doin a serious chest/tris at 3-4o'clock.

Luke9583 · 11-05-2004, 06:50 PM

chest and tris

Decline skull crushers
75 x 8 x 3
85 x 8 x 2

Flat bench press
155 x 12 x 1
185 x 8 x 2
205 x 6 x 1 <-----PB

no laughing
205 x 4 x 1
185 x 6 x 1
135 x 12 x 1

Incline DB press(15 degrees)
55's x 6 x 5

Decline bench press
185 x 10 x 4

Single arm tricep pulldown
50 x 10 x 4
40 x 10 x 1
30 x 12 x 2

Double arm (rope)
100 x 10 x 3
130 x 6 x 2

over head tricep ext.
25 x 6 x 5
20 x 6 x 1

Felt great! I've changed my Flat bench techique. No more bouncing, since I crushed a nipple. I was going down to 90 degrees and keeping it as smooth as I could. Felt great

. I'd like to actually try 225 next time. I think I could do that four times

BritChick · 11-05-2004, 07:26 PM

Alright, I am getting confused with these two identically titled journals! lol But then, it doesn't take much.

Luke9583 · 11-05-2004, 07:53 PM

well, I don't know

I was feelin' left out. This one is more just bare-bones work out and feelings

camarosuper6 · 11-05-2004, 09:42 PM

Dont worry, I wont leave you out. I'll make sure I mention your name when Im giving my award speech

Du · 11-05-2004, 10:20 PM

Quote:

Originally Posted by Luke9583

v ups
25 x 4

.

What are Vups?

Your workout is lookin solid boss, keep it up.

Luke9583 · 11-06-2004, 07:11 AM

DU,

Thanks dude

.

V-ups, i guess are pilates. It's a crunch combined with a leg raise so you meet in the middle and balance on your ass for a second. They get pretty intense. I like em'. Seems to bother my lower back less than crunches.

O man, i've seen that Gif before in your sig. That chick gets around

great gif

Luke9583 · 11-06-2004, 08:59 AM

I posted two new pics.

GoalGetter · 11-06-2004, 09:06 AM

Quote:

Originally Posted by Luke9583

I posted two new pics.

Luke9583 · 11-06-2004, 09:09 AM

Quote:

Originally Posted by GoalGetter

Luke9583 · 11-06-2004, 05:20 PM

BACK and Bi's

concentrated curls
25 x 15 x 1
35 x 10 x 2

EZ curls wide
[80 x 8 --> 60 x 10] x 4
[70 x 6 --> 50 x 6] x 1 <-----dead already

EZ curls narrow
[70 x 6 --> 50 x 6] x 3

Preacher curl Wide with an EZ bar
50 x 10 x 4

Preacher narrow <----actually my first time doing preachers. I liked em'
50 x 10 x 4

Seated cable row ---> alternating DB curls
[200 x 12 ---> 30 x 8] x 4

kneeling row (rope) ---> hammer curls
[180 x 12 ---> 30 x 8] x 4

laying rows narrow ---> Standing cable row
[90 x 5 ---> 180 x 10] x 4

laying rows wide ---> smith machine bent rows
[90 x 5 ----> 65 x 10] x 4

SLDL (just for fun...)
185 x 6
185 x 10
235 x 6
285 x 3 x 2 felt pretty easy ? just get 'out of breath' Is that normal?

FELT GREAT! nice day out. forgot what else I was going to say.

I have 3 new pics in my gallery if ya missed them

Luke9583 · 11-07-2004, 06:26 PM

OFF DAY

did some crunches and V-ups at home.

camarosuper6 · 11-07-2004, 06:44 PM

I think you should take time during this off-day and re-think your entire plan.

Luke9583 · 11-07-2004, 06:47 PM

my plan is to dominate you in the competition

what's there to think about

M.J.H. · 11-07-2004, 07:28 PM

Wow, Luke, I think that you need to look into the order of exercises in your back/biceps routine. Starting off with biceps is going to exhaust your biceps, then when you get to your rows you're not going to be able to do them effectively for your lats because your biceps are going to be giving out first. Make sense? And why are you doing SLDL on back day? Are you hitting your lower back with your upper back on back day?

Luke9583 · 11-07-2004, 07:35 PM

Mostly all upper from what it feels like. I used to do Bi's after back and actually perfer it this way. I can focus on my back when I have a good bi pump. My bi's don't give out

? What would you suggest in the way of lower back? i'd kill to have a training partner with your expirience.

gwcaton · 11-07-2004, 07:36 PM

Quote:

Originally Posted by Luke9583

BACK and Bi's

concentrated curls
25 x 15 x 1
35 x 10 x 2

EZ curls wide
[80 x 8 --> 60 x 10] x 4
[70 x 6 --> 50 x 6] x 1 <-----dead already

EZ curls narrow
[70 x 6 --> 50 x 6] x 3

Preacher curl Wide with an EZ bar
50 x 10 x 4

Preacher narrow <----actually my first time doing preachers. I liked em'
50 x 10 x 4

Seated cable row ---> alternating DB curls
[200 x 12 ---> 30 x 8] x 4

kneeling row (rope) ---> hammer curls
[180 x 12 ---> 30 x 8] x 4

laying rows narrow ---> Standing cable row
[90 x 5 ---> 180 x 10] x 4

laying rows wide ---> smith machine bent rows
[90 x 5 ----> 65 x 10] x 4

SLDL (just for fun...)
185 x 6
185 x 10
235 x 6
285 x 3 x 2 felt pretty easy ? just get 'out of breath' Is that normal?

FELT GREAT! nice day out. forgot what else I was going to say.

I have 3 new pics in my gallery if ya missed them

Man Luke,

I'm suprised your arms didn't fall off ! LOL Could you raise them today ? Incredible workout

I thought I was the only one that got out of breath on SLDL's

M.J.H. · 11-07-2004, 07:40 PM

Well SLDL is primarily a hamstring exercise, but it does hit your lower back effectively as well. I would move your lower back work to leg day. And hit up good mornings, or SLDL, or hyperextensions on leg day. And then on back day just focus on your upper back. Start off back day with bentover rows, or t-bar rows, or a basic freeweight movement. And then move onto pulldowns, pullovers, whatever. And then do your biceps work.

11-04-2004, 01:55 PM	#1
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	Luke By the end of the comp. I'd like to be in the 175 region @ 8% ish bf with 16" arms. That's about all I care about. I"m doin this for me. The only person I play to DOMINATE in this comp. is 'me'. ...................and maybe camaro I'm only gonna post W/O's and feeling in here. Diets will be in my normal Journal I started this because I think it can be interesting (for me at least). I only just "recently" started playing with my diet, and I think I can actually make some gains in here. Thanks for stopping by. My fitday journal is avaliable on the link below. ANd yes I do fill 'sex' under activities. That's why it isn't under any of them. http://www.fitday.com/WebFit/PublicJ...Owner=Luke9583 "If you're not part of the solution, you're the precipitate." Last edited by Luke9583 : 11-04-2004 at 02:21 PM.

11-04-2004, 02:10 PM	#3
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	no idea "If you're not part of the solution, you're the precipitate."

11-04-2004, 07:46 PM	#6
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	GREAT work out for me LEG day Squat cage 135 x 12 x 1 185 x 10 x 2 225 x 8 x 1 <---PB 225 x 6 x 1 <---whoa, had alittle trouble there 185 x 10 x 1 Leg press wide 380 x 12 x 1 430 x 12 x 1 470 x 8 x 2 530 x 6 x 1 Leg Press Narrow 470 x 8 x 3 530 x 5 x 1 <------ I hate goin narrow, no room for the jewels Leg Curls 150 x 12 x 4 162.5 x 10 x 1 Leg Ext. 175 x 10 x 3 200 x 8 x 2 Weighted cable crunches 160 x 10 x 4 Decline crunch 20 x 4 Cardio/cavs sprinted a 2:47 (1/2 miles) on my toes......my quads wanted to collapse, but it was fun Felt GREAT strong...... and stuff I think uppin' the carbs helped alot, especially my pre work out spaghetti I think I might actually want more. "If you're not part of the solution, you're the precipitate." Last edited by Luke9583 : 11-04-2004 at 08:01 PM.

11-05-2004, 05:53 AM	#9
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,329 Photos: 18	Yeah, I knew you'd do a new journal! Alright, no kissing in here. This is a serious journal and Luke needs to concentrate. Any kisses should be forwarded over to ROCKS JOURNAL OF FUN!! 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...

11-05-2004, 08:19 AM	#12
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	lol, don't bring down the mood in my journal dude "If you're not part of the solution, you're the precipitate."

11-04-2004, 01:58 PM	#2
shutupntra1n Senior Member Elite Member Join Date: Aug 2004 Posts: 2,905	Oh shit, I didn't notice this was a whole new journal. I was searching for more pages Thought I was losing it. What's your bf now? 11%?

11-04-2004, 02:11 PM	#4
BritChick Senior Member Elite Member Join Date: Mar 2004 Location: o Posts: 5,449 Photos: 7	Good luck!

11-04-2004, 07:47 PM	#7
GoalGetter is still around... Join Date: Aug 2004 Location: Arizona Posts: 6,103	Hey! WOo hoo! Comp journal! My boy's gettin' serious!

11-05-2004, 11:10 AM	#13
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	workout at noon' Overhead tricep ext. 30 x 8 x 4 25 x 10 x 1 Hammer curls 35 x 12 x 4 v ups 25 x 4 I"ll be doin a serious chest/tris at 3-4o'clock. "If you're not part of the solution, you're the precipitate."

11-05-2004, 06:50 PM	#14
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	chest and tris Decline skull crushers 75 x 8 x 3 85 x 8 x 2 Flat bench press 155 x 12 x 1 185 x 8 x 2 205 x 6 x 1 <-----PB no laughing 205 x 4 x 1 185 x 6 x 1 135 x 12 x 1 Incline DB press(15 degrees) 55's x 6 x 5 Decline bench press 185 x 10 x 4 Single arm tricep pulldown 50 x 10 x 4 40 x 10 x 1 30 x 12 x 2 Double arm (rope) 100 x 10 x 3 130 x 6 x 2 over head tricep ext. 25 x 6 x 5 20 x 6 x 1 Felt great! I've changed my Flat bench techique. No more bouncing, since I crushed a nipple. I was going down to 90 degrees and keeping it as smooth as I could. Felt great . I'd like to actually try 225 next time. I think I could do that four times "If you're not part of the solution, you're the precipitate."

11-05-2004, 07:26 PM	#15
BritChick Senior Member Elite Member Join Date: Mar 2004 Location: o Posts: 5,449 Photos: 7	Alright, I am getting confused with these two identically titled journals! lol But then, it doesn't take much.

11-05-2004, 07:53 PM	#16
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	well, I don't know I was feelin' left out. This one is more just bare-bones work out and feelings "If you're not part of the solution, you're the precipitate."

11-05-2004, 09:42 PM	#17
camarosuper6 Unstoppable Force Elite Member Join Date: Aug 2003 Location: California Posts: 3,415	Dont worry, I wont leave you out. I'll make sure I mention your name when Im giving my award speech "Show me a beautiful woman, and I'll show you a guy tired of screwing her"

11-06-2004, 07:11 AM	#19
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	DU, Thanks dude . V-ups, i guess are pilates. It's a crunch combined with a leg raise so you meet in the middle and balance on your ass for a second. They get pretty intense. I like em'. Seems to bother my lower back less than crunches. O man, i've seen that Gif before in your sig. That chick gets around great gif "If you're not part of the solution, you're the precipitate."

11-06-2004, 08:59 AM	#20
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	I posted two new pics. "If you're not part of the solution, you're the precipitate."

11-06-2004, 05:20 PM	#23
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	BACK and Bi's concentrated curls 25 x 15 x 1 35 x 10 x 2 EZ curls wide [80 x 8 --> 60 x 10] x 4 [70 x 6 --> 50 x 6] x 1 <-----dead already EZ curls narrow [70 x 6 --> 50 x 6] x 3 Preacher curl Wide with an EZ bar 50 x 10 x 4 Preacher narrow <----actually my first time doing preachers. I liked em' 50 x 10 x 4 Seated cable row ---> alternating DB curls [200 x 12 ---> 30 x 8] x 4 kneeling row (rope) ---> hammer curls [180 x 12 ---> 30 x 8] x 4 laying rows narrow ---> Standing cable row [90 x 5 ---> 180 x 10] x 4 laying rows wide ---> smith machine bent rows [90 x 5 ----> 65 x 10] x 4 SLDL (just for fun...) 185 x 6 185 x 10 235 x 6 285 x 3 x 2 felt pretty easy ? just get 'out of breath' Is that normal? FELT GREAT! nice day out. forgot what else I was going to say. I have 3 new pics in my gallery if ya missed them "If you're not part of the solution, you're the precipitate." Last edited by Luke9583 : 11-06-2004 at 07:57 PM.

11-07-2004, 06:26 PM	#24
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	OFF DAY did some crunches and V-ups at home. "If you're not part of the solution, you're the precipitate."

11-07-2004, 06:44 PM	#25
camarosuper6 Unstoppable Force Elite Member Join Date: Aug 2003 Location: California Posts: 3,415	I think you should take time during this off-day and re-think your entire plan. "Show me a beautiful woman, and I'll show you a guy tired of screwing her"

11-07-2004, 06:47 PM	#26
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	my plan is to dominate you in the competition what's there to think about "If you're not part of the solution, you're the precipitate."

11-07-2004, 07:28 PM	#27
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,586 Photos: 11	Wow, Luke, I think that you need to look into the order of exercises in your back/biceps routine. Starting off with biceps is going to exhaust your biceps, then when you get to your rows you're not going to be able to do them effectively for your lats because your biceps are going to be giving out first. Make sense? And why are you doing SLDL on back day? Are you hitting your lower back with your upper back on back day? Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

11-07-2004, 07:35 PM	#28
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	Mostly all upper from what it feels like. I used to do Bi's after back and actually perfer it this way. I can focus on my back when I have a good bi pump. My bi's don't give out ? What would you suggest in the way of lower back? i'd kill to have a training partner with your expirience. "If you're not part of the solution, you're the precipitate."

11-07-2004, 07:40 PM	#30
M.J.H. Obsessed Elite Member Join Date: Jun 2001 Location: Delaware Posts: 3,586 Photos: 11	Well SLDL is primarily a hamstring exercise, but it does hit your lower back effectively as well. I would move your lower back work to leg day. And hit up good mornings, or SLDL, or hyperextensions on leg day. And then on back day just focus on your upper back. Start off back day with bentover rows, or t-bar rows, or a basic freeweight movement. And then move onto pulldowns, pullovers, whatever. And then do your biceps work. Stats! 23 years old, 5'11.5", 206 lbs., ~8% bodyfat 380/455/655 bench/squat/deadlift (current) 405/495/675 bench/squat/deadlift (goals) The M.J.H. Chronicles

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