kann nicht weg bleiben

**Luke8395** · 02-28-2005, 05:49 AM

Hi, I left and posted a journal somewhere else. But I've changed my mind and realised that they is never a such thing as 'too much feedback'. I would really appreciate any diet/work out advise that can be offered. THAT is why i'm here. Thanks

I'm on an extended lean bulk. I'd like to stick with something consistently for the majority of the year. Never again will I use hormonal supplements, but I am currently on a PCT. My lifts are alittle weaker than they usually are because I don't seem to be recouping/healing very well.

I"m shooting for 3400 cals.
m1. 20gF/55gC/45gC
m2. 20gF/55gC/45gC
m3. 20gF/55gC/45gC
m4. 20gF/55gC/45gC
m5. 20gF/55gC/45gC
m6. 20gF/35gC/60gC

I'm going to try to wuss out of it, so I'll need a reminder; in 4 weeks, I will attempt to squat 315 x 15.

I'm changing my name one last time, to LW83.

Welcome to my journal.

**Rocco32** · 02-28-2005, 05:51 AM

Now THIS looks like a good journal!!!

**LW83** · 02-28-2005, 06:13 AM

2.28.2005

1
Whole Wheat 3 slice
Whey 30 gram
PB 1 2 Table Spoon
21.6 58.3 47.0
32% 39% 31%
604cals

2
Oatmeal 1 Cup
Whey 35 gram
Fish Oil 12 Gram
apple
21.0 55.5 45.0
32% 38% 31%
588cals

3
Whole Wheat 3 slice
Sliced Turkey 6 oz.
Lettuce 6 oz
italian 1 Table Spoon
PB 0.25 2 Table Spoon
20.0 59.5 47.0
29% 38% 30%
628cals

3
Oatmeal 1 Cup
Whey 30 gram
Fish Oil 12 Gram
apple
20.6 55.3 40.0
33% 39% 28%
564 cals

5
Brown Rice 1.25 Cup
Flax 0.75 Table Spoon
Beef 4 oz.
Broccoli 2 cups
21.0 56.3 42.3
31% 37% 28%
608 cals

6
Brown Rice 0.75 Cup
PB 0.5 2 Table Spoon
Beef 4 oz.
Whey 15 gram
Green Beans 2 cups
18.8 37.4 58.8
30% 26% 41%
569cals

Daily Cals Fat Carb Protein
Total 3560.0 123.1 322.3 280.0
Macro 31% 36% 31%

I don't normally eat this much wheat bread, but I forgot my m3's for the week at home. I hate mondays.

**gwcaton** · 02-28-2005, 06:29 AM

I am totally confused ?! LOL

**gwcaton** · 02-28-2005, 07:26 AM

Hey Luke ! LOL

**LW83** · 02-28-2005, 07:28 AM

Hi gary

**LW83** · 02-28-2005, 04:33 PM

2.28.2005

BB flat press
185 x 12 x 2
205 x 8 x 2

Flat DB press
70's x 10 x 3

Incline DB press (45 degree)
55's x 12 x 3

Bi angular flat press machine
180 x 12
230 x 12
250 x 6

Rope press down
130 x 15
150 x 12
150 x 8

Single arm cable ext.
50 x 8 x 3

Behind back fore arm curls
135 x 12
155 x 8 x 2

BB Fore arm curl
100 x 6
90 x 5 x 2

All 1 minute RI's except for the cable stuff. That was 30 second RI's.

It felt like a great work out.

I"m going to try to up the calories to 3850 and completely lose the bread all together.

BW in the morning is 171lbs.

Thanks for stoppin' by

Du · 02-28-2005, 05:42 PM

kann nicht weg bleiben

Do you speak Austrian?

**LW83** · 02-28-2005, 05:47 PM

sehr schlecht

**LW83** · 03-01-2005, 03:32 AM

3.1.2005 AM BW 171 PM 176

1
Egg White 5 1
Oatmeal 1 Cup
PB 1 2 Table Spoon
22.0 65.0 48.0
16% 48% 36%
615cals

2
Oatmeal 1 Cup
Whey 30 gram
PB 0.75 2 Table Spoon
apple
20.6 59.8 46.0
16% 47% 36%
637cals

3
Brown Rice 1.25 Cup
Beef 4 oz.
Flax 0.75 Table Spoon
Broccoli 2 Cup
21.0 66.3 48.3
15% 49% 36%
660cals

4
Oatmeal 1 Cup
Whey 35 gram
apple
Fish Oil 10 Gram
19.0 60.5 45.0
15% 49% 36%
618.0

5
Yam 1.5 Cup
Flax 0.75 Table Spoon
Beef 4 oz.
Strawberries 1 Cup
19.5 68.0 40.0
15% 53% 31%
620.5 cals

6
Cottage Cheese 1 Cup
PB 1 2 Table Spoon
Beef 4 oz.
31.0 12.0 70.0
27% 11% 62%
630cals

Daily Cals Fat Carb Protein
Total 3776.5 133.2 331.6 297.3
Macro 17% 44% 39%

I've got the 6 meals down to a science every three hours, but tomorrow i'm going to attempt eating every 2.5 hours.
3hours (6,9,12,3,6,9)
2.5hours(6,8:30,11,1:30,4,6:30,9)

I posted some old pics, I'll post new ones in 2-3 weeks.

**sara** · 03-01-2005, 06:00 AM

Changed your mind? Not going back there?

**LW83** · 03-01-2005, 06:06 AM

I'm still there.

**sara** · 03-01-2005, 01:31 PM

Originally Posted by LW83

I'm still there.

I see that

**LW83** · 03-01-2005, 03:37 PM

Originally Posted by sara

I see that

Then why'd you ask silly

**sara** · 03-01-2005, 04:42 PM

Because I didn't check there first

And wazz up with the name change?

**LW83** · 03-01-2005, 06:09 PM

Originally Posted by sara

Because I didn't check there first

And wazz up with the name change?

I like this one more

3.1.2005

Stretch, SLOW wg pull ups. 2 sets of 10

CG Row
320 x 8
330 x 6
330 x 4

Stiff arm Pull down
150 x 12 x 2
170 x 10 x 2

Upright Row
85 x 12 x 2
95 x 10

Rope, kneeling Pull down
150 x 12 x 3

Reverse ez bar preacher curl
60 x 6
60 x 5
60 x 5<----- This is where my face got really red

Hammer curl
50's x 10
50 x 8
45 x 10

Incline DB curl
25 x 8
25 x 6 <---- I'm spent.

GREAT pump today. I can't wait to do some front squats again

3 more days!

**LW83** · 03-02-2005, 03:56 AM

3.2.2005
1
Whey 30 gram
Oatmeal 1 Cup
PB 0.75 2 Table Spoon
20.6 59.8 46.0
16% 47% 36%
590cals

2
Oatmeal 1 Cup
Whey 30 gram
PB 0.75 2 Table Spoon
apple
20.6 59.8 46.0
16% 47% 36%
637cals

3
Brown Rice 1.25 Cup
Beef 4 oz.
Flax 0.75 Table Spoon
Broccoli 2 Cup
21.0 66.3 48.3
15% 49% 36%
660cals

4
Oatmeal 1 Cup
Whey 35 gram
apple
Fish Oil 10 Gram
19.0 60.5 45.0
15% 49% 36%
618.0

5
Yam 1.5 Cup
Flax 0.75 Table Spoon
Beef 4 oz.
Strawberries 1 Cup
19.5 68.0 40.0
15% 53% 31%
620.5 cals

6
Cottage Cheese 1 Cup
PB 0.5 2 Table Spoon
Beef 4 oz.
23.0 9.0 66.0
23% 9% 67%
540cals

Daily Cals Fat Carb Protein
Total 3716.0 131.8 326.4 291.3
Macro

**gwcaton** · 03-02-2005, 04:31 AM

Originally Posted by LW83

I like this one more

3.1.2005

Stretch, SLOW wg pull ups. 2 sets of 10

CG Row
320 x 8
330 x 6
330 x 4 Is this a typo ? WOW !!

Stiff arm Pull down
150 x 12 x 2
170 x 10 x 2

Upright Row
85 x 12 x 2
95 x 10

Rope, kneeling Pull down
150 x 12 x 3

Reverse ez bar preacher curl
60 x 6
60 x 5
60 x 5<----- This is where my face got really red

Hammer curl
50's x 10
50 x 8
45 x 10

Incline DB curl
25 x 8
25 x 6 <---- I'm spent.

GREAT pump today. I can't wait to do some front squats again

3 more days!

You like front squats ? ! I use to do them but didn't like them much .

Good wo !

**LW83** · 03-02-2005, 06:06 AM

Originally Posted by gwcaton

You like front squats ? ! I use to do them but didn't like them much .

Good wo !

I freaking LOVE front squats! Were you holding the bar olympic style or criss cross? I much perfer criss cross.

About the rows.... We have two rowing stations. One has a stack that goes up to 200lbs, one has a stack that goes up to 400lbs. 330 on the one machine feels equivalent to 150lbs on the other

So I don't think you could guage strength with those numbers

Thanks for reading though

**gwcaton** · 03-02-2005, 06:32 AM

Originally Posted by LW83

I freaking LOVE front squats! Were you holding the bar olympic style or criss cross? I much perfer criss cross.

About the rows.... We have two rowing stations. One has a stack that goes up to 200lbs, one has a stack that goes up to 400lbs. 330 on the one machine feels equivalent to 150lbs on the other

So I don't think you could guage strength with those numbers

Thanks for reading though

I did criss cross too. I just don't like doing any exercise that is hard to do

i see !

**Rocco32** · 03-02-2005, 06:36 AM

I like Zercher Squats better than Front. Great w/o's Luke. Seems your strength has really been going up!

**LW83** · 03-02-2005, 06:49 AM

Originally Posted by rock4832

I like Zercher Squats better than Front. Great w/o's Luke. Seems your strength has really been going up!

Thanks rock! Well, I AM eating 1000 more calories a day now

**thatguy** · 03-02-2005, 08:36 AM

Originally Posted by LW83

Thanks rock! Well, I AM eating 1000 more calories a day now

Finally! Someone convinced you to eat more calories - I knew that would make a big difference.

Great workouts, Luke. Keep it up...

**LW83** · 03-02-2005, 08:50 AM

Originally Posted by thatguy

Finally! Someone convinced you to eat more calories - I knew that would make a big difference.

Great workouts, Luke. Keep it up...

ha'come YOU never told me! jerk.

My bulk calculator says I should maintain at 2800, so I never really went over 3200.

**P-funk** · 03-02-2005, 09:18 AM

About the rows.... We have two rowing stations. One has a stack that goes up to 200lbs, one has a stack that goes up to 400lbs. 330 on the one machine feels equivalent to 150lbs on the other So I don't think you could guage strength with those numbers Thanks for reading though

So do we. you have to make sure you have it on heavy stack to access the second pully which will add more resistance and the stack can only move so far. Otherwise you are only doing half of what it says.

**yellowmoomba** · 03-02-2005, 12:07 PM

I'm going to try to wuss out of it, so I'll need a reminder; in 4 weeks, I will attempt to squat 315 x 15.

Nice goal LW!!!!

Here's another reminder

Good luck

**LW83** · 03-02-2005, 12:18 PM

Thanks YM

**thatguy** · 03-02-2005, 12:26 PM

Originally Posted by LW83

ha'come YOU never told me! jerk.

My bulk calculator says I should maintain at 2800, so I never really went over 3200.

I thought I told you a couple of times over at conversionboard, didn't I?

**LW83** · 03-02-2005, 12:33 PM

Originally Posted by thatguy

I thought I told you a couple of times over at conversionboard, didn't I?

I was eating 4k calories back then, but it was all wheat bread

no more bread

**LW83** · 03-02-2005, 03:56 PM

I"m freaki'n burned out today. I might try to lift before work tomrrow (5am). I"ll try to get 9 hours of sleep in.

I'm consistently 176lbs at night, and 171 in the morning.

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