IZ in Yo House, startin' a JOuRnle

Luke9583 · 01-03-2009, 09:44 AM

I know I know.

This is where the seriousness begins.

Hello all! I swear I am not here because of a New Year's Resolution.

I am in my last year of finishing up my degree and it's time to bring more structure into my life. (especially my fitness related life)

I would like to thank Rob for having this platform on which I can build my foundation for structure. I am here to get work done and get lean and mean.

I would appreciate any comments and advice that can be thrown at me. Happy New Years everybody!

-Luke

PreMier · 01-03-2009, 10:55 AM

good to see ya

and good luck

Luke9583 · 01-03-2009, 11:03 AM

Premier! Hope you have some good holidays man.

yellowmoomba · 01-03-2009, 12:20 PM

Look who's back

Luke9583 · 01-03-2009, 01:27 PM

Quote:

Originally Posted by yellowmoomba

Look who's back

Hey buddy! Glad you're still around!

Luke9583 · 01-03-2009, 01:59 PM

I figure I should put up a small BIO

I'm 25. 5'10" @ 178lbs. I am a fifth year Bio-Chemical Enginerding student in Detroit.
I have been lifting for about 6 years, but not so heavy the past two. I got pretty heavy into yoga the past two years when looking to find some solutions for anxiety I enjoy it. (The yoga, not so much the anxiety)
I would like to put on a solid 8lbs of muscle this year. I feel that might be a bit optimistic, but a good goal to stretch for. I am wavering around probably 14-15% BF.
My diet is super bar, but wonderful for a poor college student!
I like supersets and long walks on the beach.
I do not do drugs (except for the ones prescibed to me ) I really like to play with my vitamins and minerals.

That's me

I plan on starting off the year with a push/pull/legs split. So here's today

Please no jokes, I am leaning back into this slowly.

Warm Ups
Light Push downs with large ROM
Slow seated hammer curls
(seem to have tightness in the brachioradialus area on pushes)

Incline DB Press(60%)
55lbs x 6
65 x 6
75 x 4

Seated Pressdown machine ---> V bar Press down --->Lateral raise with plates
( I guess the pressdown machine it's somewhat like a weighted dip)
190lbs x 7 ---> 120lbs x 6 ---> 20lbs x 8
210 x 4 ---> 140 x 5 ---> 20 x 10
190 x 4 ---> 120 x 7 ---> 20 x 9.5 +FAIL <---- wuss
190 x 3 ---> 120 x 7 ---> 20 x 8
I feel these pressdowns a bit too much in weird places. I am not a fan of machines. But I feel they'll help bring me back some confidence on lifts while I work back into this.

Upright Seated BrenchPress Machine
210lbs x 4 ---> 170lbs x 8 ---> 120lbs x 15 (slow and w/ a nice squeeze ... just how i like it

)
230 x 4 ---> 170 x 6 ---> 120 x 12
255 x 2 ---> 210 x 3 --->130 x 4 ---> 120 x 7 + FAIL

Cool Down

Ten minutes of some high incline elliptical. I noticed my heart rate was at freakin' 180BPM. That is unusually high for me. Probably too much coffee.
Some slow leg raises
About 5 minutes of 'Crow' pose with deep breathes to get blood to my chest and head.
I'm weird, I'll also spend about 5 minutes doing 'tree' to help keep myself grounded after a workout. It helps me stay focused

"Crow" ...... she's cute

PreMier · 01-03-2009, 06:08 PM

i was doing yoga for a while and assisted stretching. its pretty hard.. but im quite a bit heavier than most the people that do it

min0 lee · 01-03-2009, 06:18 PM

Luke9583 · 01-04-2009, 12:35 AM

Quote:

Originally Posted by PreMier

i was doing yoga for a while and assisted stretching. its pretty hard.. but im quite a bit heavier than most the people that do it

I can completely understand that. It's not nearly as easy as most people make it look.

Quote:

Originally Posted by min0 lee

Luke9583 · 01-06-2009, 01:06 PM

01062009

Pulls

CG Pulldowns
Warm up 100lbs x 12 slow
165lbs x 12
200lbs x 7---> 165 x 5
212.5lbs x 4---->165 x 7
212.5lbs x 3----> 112.5 ---> 150 x 4 SLOW

One Arm DB Row
95lbs x 5 R and L
105lbs x 5 R and L
105 x 6 R
105 x 4 + F L

Shrug BB
185lbs x 12
205lbs x 9
135lbs x 27

DB Pullover
85lbs x 12 x 3

1.5 mile Jog and some ab work.

Had a fun New Years! I hope everybody else did too!

Luke9583 · 01-07-2009, 01:29 PM

01062009

Cardio day. It's been a long time since I have had a 'all' cardio day.

Warm up stretches.

20 minutes of elliptical. Resistance level was '4'.

20 minutes of ab work

15 minutes on the treadmill @ 5.0mph

I really need new running shoes. My g/f is kind enough to correct my VERY poor running form. Apparently I am meant for short spurts of speed. I would like to get some new shoes when my grant money comes in.

Luke9583 · 01-12-2009, 11:16 AM

Push

Warm up
Slow Pressdowns (vee grip)

Incline DB Press (30 degree)
70lbs x 4
[60lbs x 8] x 3
(slow and with good stretch/squeeze) <--- wussing out, want to keep it light. I am not eating enough yet

BB Upright Row (wide grip) ---> Overhead Press

65lbs x 6 ---> x 8
75lbs x 5 + F ---> x 8
85lbs x 5 ---> x 5
Wow, my shoulders a weak. I haven't used that much in quiet a while.

Seated Flat Press Machine
250 x 5 ---> 150 x 7
270 x 3 ---> 120 x 9
280 x 2 ---> 110 x 7
That's actually a new record for me. I generally hate machines, but this one gives me the confidence that I need for presses. I seem to have a 'mental' challenge of being underneath the weight.

Luke9583 · 01-13-2009, 12:02 AM

Checked out a local brewery last thursday. Some company snapped pics of us and posted them. I thought it was cool. Great band playing too; Brother's Groove. It was a lot of fun.

theBeckinator · 01-14-2009, 08:57 PM

Yay...I joined. Once we get you running shoes we can start logging miles here (^__^)

Luke9583 · 01-15-2009, 11:53 PM

Luke9583 · 01-17-2009, 12:15 PM

Legs

Warm up

Seated Press
120 x 12
200 x 8
260 x 6
240 x 4 ---> 160 x 6

Squat
135 x 6 x 3

Curl
70 x 12
90 x 8 ---> 70 x 8
90 x 8 ---> 70 x 8

SLDL
135 x 6 x 3

Calve Raise
135 x 12 x 3

Ouch. My legs are wussified.

Luke9583 · 01-18-2009, 12:30 PM

Shoulders and Tricep

Seated DB Press
55's x 8 x 2
65's x 5
70's x 3 (strong for me!)

Smith Military --> Upright Row
135 x 8---> 75 x 9
135 x 7---> 75 x 9
155 x 5---> 75 x 9
175 x 4---> 75 x 9

Last rep on the row is a very SLOOOOOW negative

V grip Pressdown\
120 x 12
160 x 8 ---> 120 x 7
220 x 5 ---> 120 x 7 + F

I'm done..... Legs are mush from yesterday.

Luke9583 · 01-22-2009, 02:19 PM

Chest and Arms
Seems like I'm deviating from my push pull legs plan

Warm up

Flat DB Press
55's x 8
70's x 6
80's x 4
80's x 3

Press down (vee grip)
160 x 8
180 x 8
200 x 7 + 160 x 4
200 x 7 + 160 x 4 + 120 x 7

1 arm flat press (each arm) ---> DB pullover
65 x 9 ---> x 7
75 x 4 ---> x 6
75 x 5 ---> x 6
80 x 2 ---> x 6

Abs

I feel good! I'm not eating clean at all. I'm just trying to eat more calorically than the previous semester.

01-03-2009, 09:44 AM	#1
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	IZ in Yo House, startin' a JOuRnle I know I know. This is where the seriousness begins. Hello all! I swear I am not here because of a New Year's Resolution. I am in my last year of finishing up my degree and it's time to bring more structure into my life. (especially my fitness related life) I would like to thank Rob for having this platform on which I can build my foundation for structure. I am here to get work done and get lean and mean. I would appreciate any comments and advice that can be thrown at me. Happy New Years everybody! -Luke "If you're not part of the solution, you're the precipitate."

01-03-2009, 10:55 AM	#2
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,959 Photos: 2	good to see ya and good luck P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-03-2009, 11:03 AM	#3
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	Premier! Hope you have some good holidays man. "If you're not part of the solution, you're the precipitate."

01-03-2009, 12:20 PM	#4
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,261 Photos: 2	Look who's back http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

01-03-2009, 01:59 PM	#6
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	I figure I should put up a small BIO I'm 25. 5'10" @ 178lbs. I am a fifth year Bio-Chemical Enginerding student in Detroit. I have been lifting for about 6 years, but not so heavy the past two. I got pretty heavy into yoga the past two years when looking to find some solutions for anxiety I enjoy it. (The yoga, not so much the anxiety) I would like to put on a solid 8lbs of muscle this year. I feel that might be a bit optimistic, but a good goal to stretch for. I am wavering around probably 14-15% BF. My diet is super bar, but wonderful for a poor college student! I like supersets and long walks on the beach. I do not do drugs (except for the ones prescibed to me ) I really like to play with my vitamins and minerals. That's me I plan on starting off the year with a push/pull/legs split. So here's today Please no jokes, I am leaning back into this slowly. Warm Ups Light Push downs with large ROM Slow seated hammer curls (seem to have tightness in the brachioradialus area on pushes) Incline DB Press(60%) 55lbs x 6 65 x 6 75 x 4 Seated Pressdown machine ---> V bar Press down --->Lateral raise with plates ( I guess the pressdown machine it's somewhat like a weighted dip) 190lbs x 7 ---> 120lbs x 6 ---> 20lbs x 8 210 x 4 ---> 140 x 5 ---> 20 x 10 190 x 4 ---> 120 x 7 ---> 20 x 9.5 +FAIL <---- wuss 190 x 3 ---> 120 x 7 ---> 20 x 8 I feel these pressdowns a bit too much in weird places. I am not a fan of machines. But I feel they'll help bring me back some confidence on lifts while I work back into this. Upright Seated BrenchPress Machine 210lbs x 4 ---> 170lbs x 8 ---> 120lbs x 15 (slow and w/ a nice squeeze ... just how i like it ) 230 x 4 ---> 170 x 6 ---> 120 x 12 255 x 2 ---> 210 x 3 --->130 x 4 ---> 120 x 7 + FAIL Cool Down Ten minutes of some high incline elliptical. I noticed my heart rate was at freakin' 180BPM. That is unusually high for me. Probably too much coffee. Some slow leg raises About 5 minutes of 'Crow' pose with deep breathes to get blood to my chest and head. I'm weird, I'll also spend about 5 minutes doing 'tree' to help keep myself grounded after a workout. It helps me stay focused "Crow" ...... she's cute "If you're not part of the solution, you're the precipitate."

01-03-2009, 06:08 PM	#7
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,959 Photos: 2	i was doing yoga for a while and assisted stretching. its pretty hard.. but im quite a bit heavier than most the people that do it P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-03-2009, 06:18 PM	#8
min0 lee Senior Member Elite Member Join Date: Oct 2004 Location: The Bronx, NYC Posts: 38,735 Photos: 542	How To Do The Perfect Bench Press Rep Bodybuilding and Lifting Weights, the Difference ironmagazine-frapper

01-06-2009, 01:06 PM	#10
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	01062009 Pulls CG Pulldowns Warm up 100lbs x 12 slow 165lbs x 12 200lbs x 7---> 165 x 5 212.5lbs x 4---->165 x 7 212.5lbs x 3----> 112.5 ---> 150 x 4 SLOW One Arm DB Row 95lbs x 5 R and L 105lbs x 5 R and L 105 x 6 R 105 x 4 + F L Shrug BB 185lbs x 12 205lbs x 9 135lbs x 27 DB Pullover 85lbs x 12 x 3 1.5 mile Jog and some ab work. Had a fun New Years! I hope everybody else did too! "If you're not part of the solution, you're the precipitate."

01-07-2009, 01:29 PM	#11
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	01062009 Cardio day. It's been a long time since I have had a 'all' cardio day. Warm up stretches. 20 minutes of elliptical. Resistance level was '4'. 20 minutes of ab work 15 minutes on the treadmill @ 5.0mph I really need new running shoes. My g/f is kind enough to correct my VERY poor running form. Apparently I am meant for short spurts of speed. I would like to get some new shoes when my grant money comes in. "If you're not part of the solution, you're the precipitate."

01-12-2009, 11:16 AM	#12
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	Push Warm up Slow Pressdowns (vee grip) Incline DB Press (30 degree) 70lbs x 4 [60lbs x 8] x 3 (slow and with good stretch/squeeze) <--- wussing out, want to keep it light. I am not eating enough yet BB Upright Row (wide grip) ---> Overhead Press 65lbs x 6 ---> x 8 75lbs x 5 + F ---> x 8 85lbs x 5 ---> x 5 Wow, my shoulders a weak. I haven't used that much in quiet a while. Seated Flat Press Machine 250 x 5 ---> 150 x 7 270 x 3 ---> 120 x 9 280 x 2 ---> 110 x 7 That's actually a new record for me. I generally hate machines, but this one gives me the confidence that I need for presses. I seem to have a 'mental' challenge of being underneath the weight. "If you're not part of the solution, you're the precipitate."

01-13-2009, 12:02 AM	#13
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	Checked out a local brewery last thursday. Some company snapped pics of us and posted them. I thought it was cool. Great band playing too; Brother's Groove. It was a lot of fun. "If you're not part of the solution, you're the precipitate."

01-14-2009, 08:57 PM	#14
theBeckinator Registered User Join Date: Jan 2009 Location: Detroit Posts: 1	Peer Pressure Always wins. Yay...I joined. Once we get you running shoes we can start logging miles here (^__^)

01-15-2009, 11:53 PM	#15
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	Yay! "If you're not part of the solution, you're the precipitate."

01-17-2009, 12:15 PM	#16
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	Legs Warm up Seated Press 120 x 12 200 x 8 260 x 6 240 x 4 ---> 160 x 6 Squat 135 x 6 x 3 Curl 70 x 12 90 x 8 ---> 70 x 8 90 x 8 ---> 70 x 8 SLDL 135 x 6 x 3 Calve Raise 135 x 12 x 3 Ouch. My legs are wussified. "If you're not part of the solution, you're the precipitate."

01-18-2009, 12:30 PM	#17
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	Shoulders and Tricep Seated DB Press 55's x 8 x 2 65's x 5 70's x 3 (strong for me!) Smith Military --> Upright Row 135 x 8---> 75 x 9 135 x 7---> 75 x 9 155 x 5---> 75 x 9 175 x 4---> 75 x 9 Last rep on the row is a very SLOOOOOW negative V grip Pressdown\ 120 x 12 160 x 8 ---> 120 x 7 220 x 5 ---> 120 x 7 + F I'm done..... Legs are mush from yesterday. "If you're not part of the solution, you're the precipitate."

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01-22-2009, 02:19 PM	#18
Luke9583 Lucky Luke Join Date: Jul 2004 Location: Detroiit Posts: 5,407 Photos: 7	Chest and Arms Seems like I'm deviating from my push pull legs plan Warm up Flat DB Press 55's x 8 70's x 6 80's x 4 80's x 3 Press down (vee grip) 160 x 8 180 x 8 200 x 7 + 160 x 4 200 x 7 + 160 x 4 + 120 x 7 1 arm flat press (each arm) ---> DB pullover 65 x 9 ---> x 7 75 x 4 ---> x 6 75 x 5 ---> x 6 80 x 2 ---> x 6 Abs I feel good! I'm not eating clean at all. I'm just trying to eat more calorically than the previous semester. "If you're not part of the solution, you're the precipitate."