kann nicht weg bleiben

**LW83** · 03-08-2005, 08:55 PM

Originally Posted by sara

Good boy

Usually

**gwcaton** · 03-09-2005, 05:47 AM

Luke,

it's really great that your wo's/diet are going so good for ya

Keep it going !

**LW83** · 03-09-2005, 05:48 AM

**yellowmoomba** · 03-09-2005, 05:50 AM

Looks like you are stacking on the weights now!!!

**LW83** · 03-09-2005, 06:09 AM

Thanks for noticing man

**M.J.H.** · 03-09-2005, 12:14 PM

Chest/triceps workout looked really solid Luke, good work. What kind of training split are you using? And is that forearms you did with chest/triceps?

**LW83** · 03-09-2005, 12:28 PM

Originally Posted by MonStar

Chest/triceps workout looked really solid Luke, good work. What kind of training split are you using? And is that forearms you did with chest/triceps?

I work forearms every other day. They are still growing, so I'm assuming they heal very quickly. They're so small

Monday-back bi
Tuesday-Chest tri
Wednesday-Shoulders traps
Thrusday-cardio
Friday-off
Saturday-Leg lower back
Sunday-cardio

**sara** · 03-09-2005, 03:27 PM

Originally Posted by LW83

I work forearms every other day. They are still growing, so I'm assuming they heal very quickly. They're so small

Monday-back bi
Tuesday-Chest tri
Wednesday-Shoulders traps
Thrusday-cardio
Friday-off
Saturday-Leg
Sunday-cardio

Yes! friday is my day off the gym

**LW83** · 03-09-2005, 03:45 PM

Originally Posted by sara

Yes! friday is my day off the gym

So.... what'cha doin friday?

**LW83** · 03-09-2005, 03:49 PM

3.8.2005

MP
95 x 12
135 x 8
135 x 8
145 x 6
160 x 4 PB
160 x 3

Arnie Press
45's x 8
45 x 8
40 x 8
40 x 8
35 x 6
35 x 7

Cable lateral
40 x 6
30 x 8 x 3

Leaning lateral (45 degree)
20 x 10
25 x 8 x 3

Shrug
185 x 8 x 5

Hanging knee raise
10 x 5

Weighted cable crunch
150 x 10 x 3

**soxmuscle** · 03-09-2005, 03:52 PM

what is your reasoning for having three upper body days in a row and leaving your legs until saturday?

**LW83** · 03-09-2005, 04:00 PM

Originally Posted by soxmuscle

what is your reasoning for having three upper body days in a row and leaving your legs until saturday?

I really blast my legs, and they aren't sore until 2 days after the fact; never the day after (hence the cardio). Legs is also lower back.

**gwcaton** · 03-09-2005, 04:37 PM

Another PB !!!!! You are dead on Luke

**yellowmoomba** · 03-09-2005, 05:21 PM

Nice Shoulder workout!!

**soxmuscle** · 03-09-2005, 05:41 PM

Thats amazing that your able to work your shoulders a day after hitting your chest. Great workout, keep it up.

**ncgirl21** · 03-09-2005, 06:41 PM

Hey Cutie

Looks like you've been doing great babe, keep it up!

**LW83** · 03-09-2005, 07:34 PM

Originally Posted by ncgirl21

Hey Cutie

Looks like you've been doing great babe, keep it up!

I'm happy to see you!

**LW83** · 03-09-2005, 07:47 PM

Originally Posted by soxmuscle

Thats amazing that your able to work your shoulders a day after hitting your chest. Great workout, keep it up.

Thanks man! My chest and my delts are two things that I've never had much problem growing, so I don't think the split is impairing either of them.

**soxmuscle** · 03-09-2005, 07:53 PM

It's more so that if im doing inclines, regardless of what angle I am at, my delts take some of the load and therefore feel a little sore the following day. To each his own.

**LW83** · 03-09-2005, 07:56 PM

Originally Posted by soxmuscle

It's more so that if im doing inclines, regardless of what angle I am at, my delts take some of the load and therefore feel a little sore the following day. To each his own.

Yea, I never incline more than 30 degrees for that reason. And if you look and see, I keep my inclines pretty light

.

**LW83** · 03-09-2005, 08:45 PM

3.9.2005

1
Beef 5 oz.
Oatmeal 1 Cup
Flax 0.5 Table Spoon
23.0 54.0 55.0
31% 32% 33%
665cals

2
Oatmeal 1 Cup
Whey 30 gram
PB 0.75 2 Table Spoon
apple
20.6 59.8 46.0
29% 38% 29%
637cals

3
Brown Rice 1.25 Cup
Beef 4 oz.
Flax 0.75 Table Spoon
Broccoli 2 Cup
21.0 66.3 48.3
29% 40% 29%
658cals

4
Oatmeal 1 Cup
Whey 35 gram
apple
Fish Oil 11 Gram
20.0 60.5 45.0
29% 39% 29%
630cals

5
Brown Rice 1.25 Cup
Fish Oil 9 Gram
Beef 5 oz.
21.5 56.3 51.3
29% 34% 31%
660cals

6
Cottage Cheese 2.5 Cup
Strawberries 1 Cup
PB 0.25 2 Table Spoon
22.5 27.5 68.0
34% 19% 46%
591cals

Daily Cals Fat Carb Protein
Total 3838.0 128.7 324.3 313.5
Macro 30% 34% 33%

I ran out of egg beaters

i need to run to costco tomorrow

I bought an Ipod shuffle. It kicks butt so far.

**sara** · 03-09-2005, 09:54 PM

**JerseyDevil** · 03-10-2005, 04:19 AM

Looking strong Luke! What do you do for forearms? I know about behind the back wrist curls. Anything else? My forearms are a weak point also.

**LW83** · 03-10-2005, 04:19 AM

Originally Posted by sara

**LW83** · 03-10-2005, 04:19 AM

AM body weight 171.5

**LW83** · 03-10-2005, 05:39 AM

Originally Posted by JerseyDevil

Looking strong Luke! What do you do for forearms? I know about behind the back wrist curls. Anything else? My forearms are a weak point also.

Regular BB wrist curls as well. I hold my arms at 90 degree and make sure the bar is as far away from my wrist as I can get it.

I'm not sure how other people do behind the back curls, but I don't actually grab the bar. I hang it on my fingertips and roll up (no thumbs). I occassionally drop the bar, but this has been helping my grip ALOT lately

.

**yellowmoomba** · 03-10-2005, 06:08 AM

Originally Posted by JerseyDevil

Looking strong Luke! What do you do for forearms? I know about behind the back wrist curls. Anything else? My forearms are a weak point also.

Some people do plate pinches and farmer walks.......I've been working mine basically with weighted chins and weighted pullups, heavy shrugs along with different deadlift exercises (SLDL, Sumo, Conventional). I do reverse grip curls once in a while to hit my forearms.

**LW83** · 03-10-2005, 06:10 AM

Originally Posted by yellowmoomba

I do reverse grip curls once in a while to hit my forearms.

I do these religiously, but feel it much more in my brachioradialus than the forearm

Maybe because i'm using an ez bar

**yellowmoomba** · 03-10-2005, 06:12 AM

Originally Posted by LW83

I do these religiously, but feel it much more in my brachioradialus than the forearm

Maybe because i'm using an ez bar

They work though

**LW83** · 03-10-2005, 08:19 AM

Originally Posted by yellowmoomba

They work though

I love em

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