Right Where it Belongs.

[LW83]

new pics in my gallery.

 

[Rocco32]

Great pics, your looking awesome buddy! Nice progress.


Oh, and your little Sis is pretty hot. Can I have her number

 

[LW83]

It's the same as mine

 

[Rocco32]

Alright then....what's yours

 

[LW83]

Ask mino She called me once :bounce:

 

[Du]

Oh, and your little Sis is pretty hot. Can I have her number

Who cares about the number?

 

[LW83]

not me :|

 

[LW83]

1 week....7 meals

300 P 360 C 140 F

45 P 50 C 20 F
40 P 50 C 20 F
45 P 50 C 20 F
40 P 50 C 20 F
45 P 50 C 20 F
40 P 50 C 20 F
45 P 10 C 20 F

The second week, 6 meals

300 P 300 C 132 F

50 P 55 C 22 F X 5
Last 50 P 25 C 22 F

You will lose 2-4 pounds, but it will come back faster when we re-raise calories

New Plan

 

[LW83]

Warm-up:
Flat DB Presses
Tator warm-ups

1. Flat DB Presses:
60 x 8
70 x 8
80 x 8
85 x 8 PB
90 x 8 PB <---- NO SPOT

2 30 degree Incline Smith Machine Presses to the Neck:
135 x 10
185 x 8
205 x 8
225 x 7 PB
245 x 4 PB

3. Swiss Ball 1 arm Flat press (dead arm in the air)
50 x 8
60 x 8
65 x 6--->40 x 10
WOOHOO! No rest in between arms.

4. Parallel Bar Dips (DB between legs)------> Cable flys (bottom up)
BW + 30 x 10-----> 50 x 120
BW + 35 x 8------> 60 x 10
BW + 45 x 8 PB ----> 70 x 8 + F twice
BW x 20-----> 40 x 32

AWESOME pump

 

[King Silverback]

Great w/o there Brother Luke, and Awesome pics!!! Your coming along just fine!!!

 

[LW83]

Thanks

 

[Rocco32]

That's a great w/o! I still can't get over how much you've improved since I've known you.

 

[LW83]

That's a great w/o! I still can't get over how much you've improved since I've known you.

www.fitnessandbodybuilding.com Dr. Pain and Fitchick are awesome people!

 

[Du]

www.fitnessandbodybuilding.com Dr. Pain and Fitchick are awesome people!

Youre a f-in walkin billboard.

 

[LW83]

 

[gwcaton]

wOw , look at you

Fantastic PB's

Way to go Luke

 

[Pylon]

Very impressive. Well done!

 

[LW83]

Thanks!

 

[LW83]

1
Oatmeal 0.75 Cup
Egg White 4 1
Fish Oil 6 Gram
PB 0.5 2 Table Spoon
Apple 0 0
18.5 47.5 35.5
31% 36% 27%
530 Calories

2
Oatmeal 0.9 Cup
Whey 30 gram
PB 0.5 2 Table Spoon
Flax 0.25 Table Spoon
20 53 43
32% 39% 32%
541.5 Calories

3
Chicken 5 oz.
Brown Rice 1 Cup
PB 0.5 2 Table Spoon
Provalone 1 Slice
Fish Oil 4 Gram
0 0 0
20 49 37
34% 37% 28%
532 Calories

4
Oatmeal 0.8 Cup
Whey 25 gram
PB 0.75 2 Table Spoon
apple 0 0
0 0 0
19 49 39
31% 35% 28%
552.5 Calories

5
Brown Rice 1.1 Cup
Flax 0.75 Table Spoon
Beef 4 oz.
Broccoli 2 cups
0 0 0
21 50 42
32% 34% 29%
575.1 Calories

6
Brown Rice 1 Cup
Flax 0.75 Table Spoon
Beef 4 oz.
Broccoli 3 cups
0 0 0
21 45 41
33% 33% 30%
553.5 Calories

7
Brown Rice 0.2 Cup
PB 0.5 2 Table Spoon
Beef 4 oz.
Whey 5 gram
Fish Oil 4 Gram
0 0 0
20.83478261 12.2173913 46
42% 11% 42%
442.2 Calories

Daily Total
Fat Carb Protein
139 305 283
34% 33% 30%

 

[LW83]

Warm-up:
2-3 sets of lat pulldowns
Hypers

1. Deadlifts - 5 sets
140 x 12
190 x 10
240 x 8
290 x 8
330 x 4 <----felt kind'a heavy today
My goal is 360 x 4

2. Close-Grip Lat Pulldowns:
4 sets - 8, 8, 6, 6
100 x 8
120 x 8
140 x 6
170 x 6PB
GREAT stretch on that last set

3. Hammer Strength Row or similar row machine:
4 sets - 10, 8, 6, 6
300 x 8
330 x 8
360 x 8
450 x 6 PB
Great PR

4. One-Arm DB Rows:
4 sets - 8; 8; 6; 6
80 x 8
85 x 8
100 x 6
100 x 7 PB----->drop----> 65 x 12

5. Stiff arm pull downs [was supposed to be Wide-Grip Face Pulls]
3 sets- 12, 10, 10
120 x 12
120 x 10
130 x 6---> 90 x 12 :eviltongue:

SB crunches
25
25
25

 

[gwcaton]

wow luke !


Looks like you are turned on and tuned in Great job on the PB's

 

[LW83]

Thanks Gary

I'm having fun

 

[King Silverback]

Ummmmmmm, felt heavy because IT WAS HEAVY
Good lookin w/o there Brother Luke, and Awesome job on the PB's!!!

 

[b_reed23]

great job on all of those PB luke!! Great pics too by the way, your lookin great!! BILLIE

 

[LW83]

Ummmmmmm, felt heavy because IT WAS HEAVY
Good lookin w/o there Brother Luke, and Awesome job on the PB's!!!

Nah, i can do better. I know i can

great job on all of those PB luke!! Great pics too by the way, your lookin great!! BILLIE

You're so nice



I feel really bloated today

Food, same thing as yesterday

 

[Rissole]

Ohhhh so he does have a journal..... Heyya Luke

 

[LW83]

of course I do

 

[Rissole]

I'm slowly getting around and catching up with all the guys

 

[King Silverback]

Wassup Brother Luke?

 

[LW83]

Wassup Brother Luke?

Food


181lbs

I'm punishing legs today


1
Oatmeal 0.75 Cup
Egg White 4 1
Fish Oil 6 Gram
PB 0.5 2 Table Spoon
Apple 0 0
18.5 47.5 35.5
31% 36% 27%
530 Calories

2
Oatmeal 0.9 Cup
Whey 30 gram
PB 0.5 2 Table Spoon
Flax 0.25 Table Spoon
20 53 43
32% 39% 32%
541.5 Calories

3
Chicken 5 oz.
Brown Rice 1 Cup
PB 0.5 2 Table Spoon
Provalone 1 Slice
Fish Oil 4 Gram
Lettuce 8 oz
italian .5 t
Sunflower seed .25 oz
0 0 0
20 49 37
34% 37% 28%
532 Calories

4
Oatmeal 0.8 Cup
Whey 25 gram
PB 0.75 2 Table Spoon
apple 0 0
0 0 0
19 49 39
31% 35% 28%
552.5 Calories

5
Brown Rice 1.1 Cup
Flax 0.75 Table Spoon
Beef 4 oz.
Broccoli 2 cups
0 0 0
21 50 42
32% 34% 29%
575.1 Calories

6
Brown Rice 1 Cup
Flax 0.75 Table Spoon
Beef 4 oz.
Broccoli 3 cups
0 0 0
21 45 41
33% 33% 30%
553.5 Calories

7
Brown Rice 0.2 Cup
PB 0.5 2 Table Spoon
Beef 4 oz.
Whey 5 gram
Fish Oil 4 Gram
0 0 0
20.83478261 12.2173913 46
42% 11% 42%
442.2 Calories

Daily Total
Fat Carb Protein
139 305 283
34% 33% 30%
3727calories