Right Where it Belongs.

[LW83]

Nice w8 bud, your are bulking?? Yes??
My right tri is heaps bigger than my left but they are about the same strength

I'm hardening. Here's my meals for the rest of the week. I"m down from 4550 cals.

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

 

[gwcaton]

Nice wo Luke !

I can't beleive how much you eat

 

[LW83]

Nice wo Luke !

I can't beleive how much you eat

This is much less than I've been eating for the past couple months

 

[BulkMeUp]

I"m down from 4550 cals.

OMG, I'd be in the crapper all day, if i ate that much!!!!

 

[LW83]

OMG, I'd be in the crapper all day, if i ate that much!!!!

Not really

 

[LW83]

Tator W/u


1. Flat DB Presses:
60 x 8
70 x 8
80 x 8
85 x 8
90 x 7

2 30 degree Incline Smith Machine Presses to the Neck:
135 x 8
185 x 8
205 x 8
225 x 8
255 x 3 PB

3. Swiss Ball 1 arm Flat press (dead arm in the air)
65 x 8
65 x 8
70 x 6PB
No rest in between arms.

4. Parallel Bar Dips (DB between legs)
BW + 30 x 10
BW + 45 x 8
BW + 55 x 6PB + F

Cable flys (bottom up)
60 x 12
60 x 12
70 x 7PB---->50 x 10---> 30 x 6 + F

Best pump ever (Maybe it's the change up in the diet?)

 

[King Silverback]

Awesome w/o there Brother Luke, Congrats on SEVERAL PB's too!!!
How do you figure your caloric intake?
And what ratio do you use percentage wise for Protein, Carbs, and Fat? If ya don't mind me askin!!!

 

[LW83]

Hey Broth'a Double A

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

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

 

[King Silverback]

Heres me!!! Sorry Brother, I just didn't look at it too inteligently!!! How did you come up with that amount for total calories?

 

[LW83]

Heres me!!! Sorry Brother, I just didn't look at it too inteligently!!! How did you come up with that amount for total calories?

I worked my way up to 4550. And I just dropped some for a couple weeks in an attempt to harden and switch things up. I've been feeling kind'a soft lately.

 

[King Silverback]

 

[LW83]

 

[gwcaton]

WoW ! Somebody's wo's just get better and better.

Congrats on all the PB's ! You're a MONSTER !!

 

[LW83]

I'm not a monster!~ I'm Luke

 

[Rissole]

Monster Luke
Good eats mate, but i reckon you should drop some carbs and up the protien. Like go with no carbs after your post workout and no carbs from lunchtime on on your off days

 

[LW83]

interesting?!?!?!! I'll talk to the big man.

 

[b_reed23]

congrats on all the personal bests luke!! Have any of your body measurements changed yet?? (I bet they have! )

 

[LW83]

congrats on all the personal bests luke!! Have any of your body measurements changed yet?? (I bet they have! )

Not too much. I'm trying to slim up a tad right now I have tiny arms

 

[Rocco32]

Tator W/u


1. Flat DB Presses:
60 x 8
70 x 8
80 x 8
85 x 8
90 x 7

2 30 degree Incline Smith Machine Presses to the Neck:
135 x 8
185 x 8
205 x 8
225 x 8
255 x 3 PB

3. Swiss Ball 1 arm Flat press (dead arm in the air)
65 x 8
65 x 8
70 x 6PB
No rest in between arms.

4. Parallel Bar Dips (DB between legs)
BW + 30 x 10
BW + 45 x 8
BW + 55 x 6PB + F

Cable flys (bottom up)
60 x 12
60 x 12
70 x 7PB---->50 x 10---> 30 x 6 + F

Best pump ever (Maybe it's the change up in the diet?)

Great w/o Luke! I still can't believe you do that much weight for the Swiss ball press and don't flip over LOL!

 

[LW83]

Great w/o Luke! I still can't believe you do that much weight for the Swiss ball press and don't flip over LOL!

yea People look at me like im some sort of acrobat

 

[King Silverback]

How goes it today Brother Luke?

 

[yellowmoomba]

Tough lookin' wo Luke!! Nice Dips

 

[LW83]

HEY DOUBLE A AND YM




DL
140 x 6
190 x 6
240 x 6
290 x 6<----Switched to alternating grip.
330 x 5 PB


Close Grip chin up
BW x 12
BW+25 x 8
BW+35 x 7 + F
BW+45 x 3 + 30 second hold

Ghetto T bar Row with V grip
135 x 12
180 x 8
230 x 6PB
280 x 3 + F PB

1 arm DB row
60 x 6
70 x 6
85 x 6
100 x 6 (5 on left )

Pull over
60 x 12 x 4

 

[King Silverback]

Awesome display of strength Brother Luke!!! Your pull strength is impressive, not that I'm anything, but to me that was incredible!!!

 

[LW83]

Awesome display of strength Brother Luke!!! Your pull strength is impressive, not that I'm anything, but to me that was incredible!!!

Thanks my good buddy! I just wish I had matching pressing power


In time I guess

 

[Musclebeach]

Nice back workout!! Those chins are very impressive!!

-Jeff.

 

[yellowmoomba]

Dude - you are getting stronger every day!!

 

[LW83]

Thanks Jeff. It was a good day

 

[LW83]

Dude - you are getting stronger every day!!

That's the plan I owe it to the diet! Dr.Pain and FC are my idols

 

[gwcaton]

And the PB's just keep on coming


Looking strong Lukester