OBF LOG - Surive123, Gymratluke, and longhorns_p

[bloodsimple1234]

Weighed in at 216 today. 10 pound loss since starting.

this thread needs a lot more pictures....of who I don't care.

[gymratluke]

this thread needs a lot more pictures....of who I don't care.

Me as of last night @ 10lbs down



http://i26.photobucket.com/albums/c136/gymratluke/lukepose4-1-1.jpg

[longhorns_p]

someone is countin' their chickens before they hatch :rolleyes:











just went for a walk, sippin' on some blue raz IA :cool:

[gymratluke]

someone is countin' their chickens before they hatch :rolleyes:






just went for a walk, sippin' on some blue raz IA :cool:

Shiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii hope you arent talkin about me!

[bloodsimple1234]

Me as of last night @ 10lbs down



http://i26.photobucket.com/albums/c136/gymratluke/lukepose4-1-1.jpg

that comment was of survive.I am VERY pleased to see progress for sure.

but He knows what im talking about.....

[Surive123]

I'm hiding/lurking, but I guess my cp comment to you gave me away :D

[bloodsimple1234]

I'm hiding/lurking, but I guess my cp comment to you gave me away :D

no comment? was blank...

now let's get to work......

[Surive123]

http://i2.photobucket.com/albums/y38/yepthatsme23/506102309_1781182381_0.jpg?t=1268782438

[longhorns_p]

Shiiiiiiiiiiiiiiiiiiiiiiiiiiiiiii hope you arent talkin about me!

lol


fuuuuuuuuuu both of you guys, your already ripped :mad:


http://i796.photobucket.com/albums/yy247/andreams1/long.jpg

[IMBAK]

Me as of last night @ 10lbs down



http://i26.photobucket.com/albums/c136/gymratluke/lukepose4-1-1.jpg


http://i2.photobucket.com/albums/y38/yepthatsme23/506102309_1781182381_0.jpg?t=1268782438

front runners me thinks? Where the pics longhorns ;)

[longhorns_p]

front runners me thinks? Where the pics longhorns ;)

:mad:

[IMBAK]

:mad:

nah man...just waiting to see some update pics so I can include you too!!!!!!

[HappySnowBunny]

this thread needs a lot more pictures....of who I don't care.

I am in full agreement with the above statement. :D

[gymratluke]

http://i2.photobucket.com/albums/y38/yepthatsme23/506102309_1781182381_0.jpg?t=1268782438
Ooooooh SeXiNeSs!!!

lol


fuuuuuuuuuu both of you guys, your already ripped :mad:

What expect anything less?! :p


front runners me thinks? Where the pics longhorns ;)

YEAH BUDDY!! Wouldnt it be tight if at least two of us are in the final 5?!?!?! I hope to make that 3 though...just sayin

[gymratluke]

A1S1C8qIbn0



Gym Arrival- 4:30


15 min incline walk


Leg Exts
2platesx15x3
3platesx15x3
4platesx15x3
5platesx15x1


-Super Set With-

Random Forearm Work


Hanging Knee Raise
3 sets

-Super Set With-

Cable Crunches
3 sets

Crunches
3 sets

-Super Set With-

Lying Vacuums
3 sets



Session Length- ?



Thoughts
-Yeah, back felt fine all day
-Didnt feel good in the gym
-Feeling ok now
-Its ok, just part of the healing process
-Weight hasnt moved now for 3 days
-Not worried about it at all
-Feel like Im getting leaner by the minute

[gymratluke]

2,531

44.0

250.5

299.0

[Surive123]

I had a quick back/shoulder/tri workout this morning at 5:30 am. I am going out of town until Saturday so I had to fit my normal shoulder/tri workout that would have been tomorrow, today with back.

Numbers weren't great, and I didn't even deadlift :eek:

But I got it done, and I can't move my arms. :D

[longhorns_p]

Nice workout fellas......5 AM workouts are tuff :o

Mark you leavin for Spring Break? :cool:



Last night during the walk I felt a little sinus infection coming on and now I've woke up today and it is in fact a cold. :mad: Nothing serious and today was supposed to be spinning, so I'm just gonna skip the class and hope this is all gone tomorrow. I kind of had this coming imo, its been about 2-3 weeks that I've been without a multi and haven't been taking any of my vitamin C or D either. So now I'm placing an order somewhere on the world wide web or going to the VS to pick up a multi and maybe a greens powder (if its still on the clearance rack). Diet has been solid but I'm lacking in veggies and fruits I think which had a big hand in this crap. Anyways, hate being sick and can't wait for this to be gone.

[cawiau]

Thank you guys, thank you :p:p

Knowing that you guys are aiming to win this thing motivate me to keep at it!:)

[IMBAK]

Last night during the walk I felt a little sinus infection coming on and now I've woke up today and it is in fact a cold. :mad: Nothing serious and today was supposed to be spinning, so I'm just gonna skip the class and hope this is all gone tomorrow. I kind of had this coming imo, its been about 2-3 weeks that I've been without a multi and haven't been taking any of my vitamin C or D either. So now I'm placing an order somewhere on the world wide web or going to the VS to pick up a multi and maybe a greens powder (if its still on the clearance rack). Diet has been solid but I'm lacking in veggies and fruits I think which had a big hand in this crap. Anyways, hate being sick and can't wait for this to be gone.

get better soon man!

[cawiau]

get better soon man!

this:)

[B Con]

GRL-- loving that Pac/Biggie song...

Mark-- You not D/L? What?!?!?!

[gymratluke]

Glad you like that! I JUST discovered it...

[gymratluke]

Happy St. Pattys Day!!!

[longhorns_p]

get better soon man!


this:)

wurd, thanks guys

I'm poppin' airborne's, vitamin c, and vitamin d like its my job....actually positive that it might be gone tomorrow. just a head cold. Worse case scenario I go in tomorro and just hit my numbers on the shoulder presses and call it a day without doing the accessory work

Happy St Patty's Day as well! maybe i'll have a green tonic water with an airborne in it :D

[Surive123]

Nice workout fellas......5 AM workouts are tuff :o

Mark you leavin for Spring Break? :cool:



Last night during the walk I felt a little sinus infection coming on and now I've woke up today and it is in fact a cold. :mad: Nothing serious and today was supposed to be spinning, so I'm just gonna skip the class and hope this is all gone tomorrow. I kind of had this coming imo, its been about 2-3 weeks that I've been without a multi and haven't been taking any of my vitamin C or D either. So now I'm placing an order somewhere on the world wide web or going to the VS to pick up a multi and maybe a greens powder (if its still on the clearance rack). Diet has been solid but I'm lacking in veggies and fruits I think which had a big hand in this crap. Anyways, hate being sick and can't wait for this to be gone.
Get better man.

No, just going to party at a neighboring University.

Spring Break is the week of the 29th for me.

[davidl351]

mike, stop you're crying and sweat it out.


j/k... get better soon.

did you and luke do something frisky to get each other sick?

[gymratluke]

did you and luke do something frisky to get each other sick?
Hey just cause Im getting smaller doesnt mean I'm losing the ability to F*CK SOMEONE UP...just keep that in mind ;)

[gymratluke]

wurd, thanks guys

I'm poppin' airborne's, vitamin c, and vitamin d like its my job....actually positive that it might be gone tomorrow. just a head cold. Worse case scenario I go in tomorro and just hit my numbers on the shoulder presses and call it a day without doing the accessory work

Happy St Patty's Day as well! maybe i'll have a green tonic water with an airborne in it :D

UMKA!! Go get some!!!! I started getting a cold last week and started it right away, never came down with anything! Its the best $15 bucks ever spent!

[davidl351]

Hey just cause Im getting smaller doesnt mean I'm losing the ability to F*CK SOMEONE UP...just keep that in mind ;)

good thing i have a bulletproof vest. :D

[lhockey]

get better mike! lol at the vitamin popping

[longhorns_p]

I feel much better today. Thanks for the encouragement!

Going to take it easy the rest of the night and then hit the gym in the morning. Still going to get in all my lifts. Normally, today would be shoulder press....so I'm pushing these back to Saturday. Tomorrow is squats. Sunday will be OFF. Monday back to work with deads.

How about these basketball games so far!

UF blows. Nova almost got knocked off.

Texas will slaughter Wake Forest tonight. :cool:

[cawiau]

I feel much better today. Thanks for the encouragement!

Good to hear bro, keep at it!

[gymratluke]

RpjZZ13-PDc

CHEST/SHOULDERS/TRICEPS/ABS/CALVES @ 194.5lbs

Gym Arrival- 5:30pm


Bench Press
(warm ups excluded)
275x4 PAUSED
295x2 PAUSED
315x1 PAUSED
225x20 :)
135x68 :)

-Super Set With-

Calf Circuit
Donkey Calf Raise
Seated Calf Raise
Standing Calf Raise

DB Laterals
20x20
25x15
30x12
35x10
40x8
35x8
30x10
25x12
20x15


Rope Press Downs
80x15
80x15
80x15
80x15

Dips
BWx20
BWx20
BWx20
BWx20

-Super Set With-

Vbar Press Downs
130x15
130x15
130x15
130x15


AB Roller
3 sets

-Super Set With-

Hanging Knee Raise
3 sets

Session Length- ?


Strength- 9/10
Endurance-9/10
Intensity- 8/10


Thoughts
-Great workout
-Very happy about how easy 315 came off the chest from a pause
-ECSTATIC about the 2 burn sets after
-Went up 5 reps and 28reps since the last time I did those... :eek:

[davidl351]

I feel much better today. Thanks for the encouragement!

Going to take it easy the rest of the night and then hit the gym in the morning. Still going to get in all my lifts. Normally, today would be shoulder press....so I'm pushing these back to Saturday. Tomorrow is squats. Sunday will be OFF. Monday back to work with deads.

How about these basketball games so far!

UF blows. Nova almost got knocked off.

Texas will slaughter Wake Forest tonight. :cool:

see that game winning shot from Murray State? beast!

[longhorns_p]

see that game winning shot from Murray State? beast!

yah that was nutz....kentucky is whoopin' ETSU as expected. They can't do that to Texas tho :rolleyes:

[longhorns_p]

http://i796.photobucket.com/albums/yy247/andreams1/Untitledalfdhlkagjdkjagfdj.jpg

[gymratluke]

iMyFUo6yOrA

PULL + CALVES @ 193.5lbs :eek:

Gym Arrival- 5:30pm


Pull ups
30 :eek:
20
15

-Super Set With-

V Grip Pull Downs
180x15
180x12
180x12


HS DUH Row
2ppsx15
2ppsx15
2ppsx15

-Super Set With-

Rev HG Peck Deck
90x15
90x15
90x15


Chest Supp DB Row
80x12
80x12
80x12

-Super Set With-

Chest Supp Bent Laterals
30x12
30x12
30x12

BB Shrugs
315x15
315x15
315x15

-Super Set With-

Face Pulls
90x15
90x15
90x15


DB Curls
35x12
35x10
35x8

-Super Set With-

OH Cable Curls
35x12
35x12
35x12

CG EZ Spider Curls
70x8
70x8
70x8

-Super Set With-

Standing Calf Raise
100x15
100x15
100x15


Incline Ham Curls
30x10
30x10
30x10

-Super Set With-

Toe Raises
20x20
20x20
20x20


Session Length- ?


Strength- 9/10
Endurance-9/10
Intensity- 8/10


Thoughts
-EXCELLENT session!!
-Back feels damn good today
-Everything felt great
-Pull ups are getting way too easy!
-I honestly wonder if I'll get to the point where I can do like 50 once Im like sub 180 :p
-Tomorrow Im doin a posed down with B since he's a week out from his show
-Cant wait!! :D

[PaC-mAn8]

Holy crap at all that volume.

[gymratluke]

Holy crap at all that volume.

All that on just 4 hours of sleep and 1200 cals :eek:

[HappySnowBunny]

-Pull ups are getting way too easy!


Oh how I live for the day I can say that.....

Great workout!! Only 4 hours sleep?! Yikes!

[gymratluke]

Oh how I live for the day I can say that.....

Great workout!! Only 4 hours sleep?! Yikes!

lol the day WILL come!

Yeah, Im Irish, what can I say?! Went out last night, got home late, worked early! I only had 2 Vodka Diets and still stayed under my cals :)

[davidl351]

jesus luke. you're a monster.

someone should test you for juice ;)

[HappySnowBunny]

lol the day WILL come!

Yeah, Im Irish, what can I say?! Went out last night, got home late, worked early! I only had 2 Vodka Diets and still stayed under my cals :)

Ahh....Irish here, as well...but I got a whole close to 6 hours sleep. :D Vodka diets? Were they green?

[gymratluke]

jesus luke. you're a monster.

someone should test you for juice ;)
:o


I'll send you my UA results for the Natural Bodybuilding Show Im doing here in 6 months! ;)

Ahh....Irish here, as well...but I got a whole close to 6 hours sleep. :D Vodka diets? Were they green?

lol 6 is much better then 4!

Nah, nice and brown, oh well...

[davidl351]

you've gotta tell me your secret. and please don't say it's because you're Irish. if it is, then i already lose :(

[gymratluke]

you've gotta tell me your secret. and please don't say it's because you're Irish. if it is, then i already lose :(

Well first off, I've been lifting for 12 years. Of that time probably 8 years were fairly serious years of training with out much lay off. I've had tons of injuries(literally so many you cant even begin to count) that have put me out for periods of time. And I had a drug phase that took me outta the game for a bit.

MOST of this time was spent strength training. Football Training, lifting for school records, Highgames, wanting to be a strongman....Really, I mean, most my life I was a fat kid. I didnt lift to look good. I lifted to be strong so that people would stop picking on me. I just trained to be big, strong and intimidating! :p

Basically all I can say is, dont be afraid to try new things. I've done so many different routines its not even funny. Now I just train instinctively and utilize all the different techniques I've learned when I feel they will be useful.

Set Goals. Write things down. Cross them off as your achieve them. Serious...

Always make sure you train all rep ranges. Dont ever get caught up in the low reps for strength high reps for endurance crap. Yes, it is true to a point, but there are advantages of being strong in ALL rep ranges.

If you want to be big, GAINS ARE MADE AT THE TABLE!

Sleep is more important then you know. Make it a priority. Dont think that the whole "I can sleep when Im dead" mentality will get you far in this game. Sleep 7 hours + a night. On a monthly basis, I'd say my average sleep per night would be right around 8hrs. Last night I only got 4 hours, not a big deal, but last time I did that was weeks ago. And I usually get a nap in on those days.

Always take a Multi Vit, Fish oil, Joint Support, BCAA's and Protein. Creatine, Glutamine, Beta Alinine, and Arginine supps are all optionals. I like to use a couple of them at a time and cycle it.

TAKE CARE OF YOUR BODY!! You really do only have 1! Ruin it, and there is no second chance! At least not for everybody. If you feel sick, take days off, sleep more. If you hurt yourself, take time off, do the rehab, dont rush it. There is no reason to ever rush back from an injury. TRUST ME! Muscle memory is amazing. Its never taken me more then maybe 6 months tops, to return to full size and strength after any injury. Usually get back to where I was within a couple months though.

Thats about all I got for ya. Just know that we are different people and have different body types so you cant expect to have the same results as me or have the same strengths. Its up to you to figure out what your strengths are, and USE THEM! And then also acknowledge your weaknesses and train hard to improve on them.

:)

[smilee710]

I fully agree with everyone. It was an excellent post. Thank you.

[gymratluke]

Total

2,522

47.3

276.9

263.5

[davidl351]

luke, thanks a lot for your words of advice. i try to heed all of what you said, except recently, i've had my first weight training related injuries. one of them is pretty serious and will take a few months of home rehab. torn meniscus, sprained shoulder, and anterior glide syndrome. i can't even squat with the meniscus... but i plan on taking it slow and easy like you advised.

my supplement regimen isn't too complex: lots of joint supps (cissus, gluco, MSM, hyaluronic acid, chondroitin), creatine mono, protein, EAA, fish oil. of course i take the occasional pre-workout supplement, but i've been on a non-stim binge for the past ~month and plan on getting into the swing of stimulants for a month again.

right now i'm doing the 5/3/1 which i'm using to strengthen all of my bases. so far, i think i'm doing fairly well as i've tried other programs such as DC, HST, P/RR/S, SS and i can compare it to the gains i've made on them. but again, i can feel my injuries are a setback.

my sleep has been 7+ hours on most days since i just switched to a night shift, just sucks because as soon as i get off of work, i have to go to sleep so i can wake up for the school the next morning.

so, huge thanks for taking the time to spell that out for me. i thought i was on the right track, but it seems as if there are still a lot of things i need to learn. :)

[gymratluke]

luke, thanks a lot for your words of advice. i try to heed all of what you said, except recently, i've had my first weight training related injuries. one of them is pretty serious and will take a few months of home rehab. torn meniscus, sprained shoulder, and anterior glide syndrome. i can't even squat with the meniscus... but i plan on taking it slow and easy like you advised.

my supplement regimen isn't too complex: lots of joint supps (cissus, gluco, MSM, hyaluronic acid, chondroitin), creatine mono, protein, EAA, fish oil. of course i take the occasional pre-workout supplement, but i've been on a non-stim binge for the past ~month and plan on getting into the swing of stimulants for a month again.

right now i'm doing the 5/3/1 which i'm using to strengthen all of my bases. so far, i think i'm doing fairly well as i've tried other programs such as DC, HST, P/RR/S, SS and i can compare it to the gains i've made on them. but again, i can feel my injuries are a setback.

my sleep has been 7+ hours on most days since i just switched to a night shift, just sucks because as soon as i get off of work, i have to go to sleep so i can wake up for the school the next morning.

so, huge thanks for taking the time to spell that out for me. i thought i was on the right track, but it seems as if there are still a lot of things i need to learn. :)

Well good luck with the journey my friend! Its a wild ride, enjoy it!

[Michael Bao]

^ thanks for posting that Luke. How's your back feeling btw.

[longhorns_p]

nice post luke

[B Con]

Great words of wisdom Luke.

[Spacehead]

Well first off, I've been lifting for 12 years. Of that time probably 8 years were fairly serious years of training with out much lay off. I've had tons of injuries(literally so many you cant even begin to count) that have put me out for periods of time. And I had a drug phase that took me outta the game for a bit.

MOST of this time was spent strength training. Football Training, lifting for school records, Highgames, wanting to be a strongman....Really, I mean, most my life I was a fat kid. I didnt lift to look good. I lifted to be strong so that people would stop picking on me. I just trained to be big, strong and intimidating! :p

Basically all I can say is, dont be afraid to try new things. I've done so many different routines its not even funny. Now I just train instinctively and utilize all the different techniques I've learned when I feel they will be useful.

Set Goals. Write things down. Cross them off as your achieve them. Serious...

Always make sure you train all rep ranges. Dont ever get caught up in the low reps for strength high reps for endurance crap. Yes, it is true to a point, but there are advantages of being strong in ALL rep ranges.

If you want to be big, GAINS ARE MADE AT THE TABLE!

Sleep is more important then you know. Make it a priority. Dont think that the whole "I can sleep when Im dead" mentality will get you far in this game. Sleep 7 hours + a night. On a monthly basis, I'd say my average sleep per night would be right around 8hrs. Last night I only got 4 hours, not a big deal, but last time I did that was weeks ago. And I usually get a nap in on those days.

Always take a Multi Vit, Fish oil, Joint Support, BCAA's and Protein. Creatine, Glutamine, Beta Alinine, and Arginine supps are all optionals. I like to use a couple of them at a time and cycle it.

TAKE CARE OF YOUR BODY!! You really do only have 1! Ruin it, and there is no second chance! At least not for everybody. If you feel sick, take days off, sleep more. If you hurt yourself, take time off, do the rehab, dont rush it. There is no reason to ever rush back from an injury. TRUST ME! Muscle memory is amazing. Its never taken me more then maybe 6 months tops, to return to full size and strength after any injury. Usually get back to where I was within a couple months though.

Thats about all I got for ya. Just know that we are different people and have different body types so you cant expect to have the same results as me or have the same strengths. Its up to you to figure out what your strengths are, and USE THEM! And then also acknowledge your weaknesses and train hard to improve on them.

:)
Good post. You have similar past as I have. I also have similar priorities. But I have had only one injury, broken wrist. I have been quite lucky.

[gymratluke]

Glad you guys liked that!

Backs feelin alright Michael!

Anyone seen Survive?!

[longhorns_p]

Glad you guys liked that!

Backs feelin alright Michael!

Anyone seen Survive?!

He went out of town

prolly gonna come back fat and lazy

[gymratluke]

He went out of town

prolly gonna come back fat and lazy

Awesome! He gonna come back to me being like sub 190, single digit BF% and the smallest waist I've ever had....I LOVE IT!!

[longhorns_p]

Awesome! He gonna come back to me being like sub 190, single digit BF% and the smallest waist I've ever had....I LOVE IT!!

lol

we'll see, he didn't mention anything of workouts I don't think :o

sidenote I'm hittin' the gym later today.....weighed in at a nice 214.6 :cool: (down 13 lbs since the beginning of this competition)

[davidl351]

lol

we'll see, he didn't mention anything of workouts I don't think :o

sidenote I'm hittin' the gym later today.....weighed in at a nice 214.6 :cool: (down 13 lbs since the beginning of this competition)

13 lbs! feels good man.

[IMBAK]

He went out of town

prolly gonna come back fat and lazy


Awesome! He gonna come back to me being like sub 190, single digit BF% and the smallest waist I've ever had....I LOVE IT!!


ah ha ha haha! Hysterical!


lol

we'll see, he didn't mention anything of workouts I don't think :o

sidenote I'm hittin' the gym later today.....weighed in at a nice 214.6 :cool: (down 13 lbs since the beginning of this competition)

sweet man!

[lhockey]

luke you've been KILLING it in the gym your last couple sessions! thanks for that post on lifting, i love hearing from people who've been dedicated for so many years. i only need 11 more years to catch up with you :D

keep up the weight loss and gym intensity mike!

[longhorns_p]

sweet man!


keep up the weight loss and gym intensity mike!

Thanks guys :D

Headin' out the door now to wreck shop

l-EdCNjumvI


http://image1.bugehoobs.com/deanna_paige_is_sexiness_4adc5649a708f_350x236.jpg

[IMBAK]

Thanks guys :D

Headin' out the door now to wreck shop

l-EdCNjumvI


http://image1.bugehoobs.com/deanna_paige_is_sexiness_4adc5649a708f_350x236.jpg

Nice ummmm music video. :D :eek: :D

[longhorns_p]

Nice ummmm music video.

:cool:



Workout was great, I'll post it up sometime tonight. My legs are wobbly and heavy as fawk tryin to get up the stairs. The high reps were quite a shock

Taking my cheat meal tonight, pretty stoked. Food has never made me so happy :D lol jk but srsly havin a frozen pizza (cheese stuffed crust) and chips n' dip

watchin' FSU whip Gonzaga's a$$$$$! Go NOLES!


Xzcua6Q4ep8&feature=channel

Why Tiger?

http://pundit.net/wp-content/uploads/2009/11/elin-nordegren-0004.jpg

:eek: :eek: :eek:

Squats

160 x 5, 185 x 5, 210 x 5 (was supposed to go to failure and was only able to hit my number here.....so I loaded the bar back up, 210 x 7 wtf! :mad:

Moar Squats these were brutal, light but very tiring

135 x 10, 135 x 10, 135 x 10, 135 x 10, 135 x 10

Lying Leg Curls

95 x 10, 95 x 10, 95 x 10, 95 x 10, 95 x 10

Workout was pretty good. Very upset with the "heavy" set of squats, that's pathetic getting only 210 for 5 and 7 reps. I'm not sure what happened but I just didn't feel it.

[longhorns_p]

http://i796.photobucket.com/albums/yy247/andreams1/header_01.jpg
http://www.clicshop.com/Magasin/lifeandsport/Images/Items/17104567.jpg

http://www.buildingbrawn.com/product_images/Athletic_Edge_Nutrition/Labels/5620.jpg

I bought 2 tubs of this product recently and have been using now for about 2 weeks or more now. Its a great product for sure and as always the formula is among the best.

I've been using 1 scoop on my upper body days and 2 scoops on lower. The taste is great either way, I really enjoy this flavor! Price is very competitive as well.

I use this product for my 5 AM workouts when there isn't time to get in a meal or shake before the workout. Its also been very useful during my cardio sessions. I find it most valuable during the cardio, its helped with the recovery during the session as well as the next day after. I highly recommend it! I'm currently cutting at 500 cals or more below my maintenance and the weights have been steadily moving up.

I've used a couple of intra workout products and this is my favorite so far. Alot of it has to do with the formula........if you don't believe me then check the logs bro.

http://forum.bodybuilding.com/showthread.php?t=123175881

[davidl351]

i'm gonna have to throw in my vote for intrabolic being saweet.

[gymratluke]

lol

we'll see, he didn't mention anything of workouts I don't think :o

sidenote I'm hittin' the gym later today.....weighed in at a nice 214.6 :cool: (down 13 lbs since the beginning of this competition)
Thats great...he gonna freak when he sees our progress! Im at 13lbs down as well! :)

luke you've been KILLING it in the gym your last couple sessions! thanks for that post on lifting, i love hearing from people who've been dedicated for so many years. i only need 11 more years to catch up with you :D


Thanks kid! Keep up the hard work and one day you'll be greatly rewarded by the lifting gods, as I am being rewarded right now! :)

[Surive123]

prolly gonna come back fat and lazy
No comment....lol

Great work guys. 13lbs loss is great.


As for my trip....


I am still here; will be back home tomorrow morning. Food here sucks - diet has definitely been low in protein.

Still trying to keep cals at an estimated 2.2-2.5k cals.

As for workouts, I threw together my back workout with shoulder/tri on wednesday. The only actually workout I'll be missing is a HIIT workout.

I'll be coming back Saturday ready to hit the squat rack

[gymratluke]

No comment....lol

Great work guys. 13lbs loss is great.


As for my trip....


I am still here; will be back home tomorrow morning. Food here sucks - diet has definitely been low in protein.

Still trying to keep cals at an estimated 2.2-2.5k cals.

As for workouts, I threw together my back workout with shoulder/tri on wednesday. The only actually workout I'll be missing is a HIIT workout.

I'll be coming back Saturday ready to hit the squat rack

Well, at least you're giving us a bit of a head start....its very kind of you! Just eat crappy the rest of today and try not to workout tomorrow when you get home k? ;)

[longhorns_p]

good to hear Mark, keep it up because I need all the help ;)



ALMOST Tip-Off! Been a long time since I've been able to go for the NOLES in a basketball game, so used to being stuck in the NIT....game time babY! :D

L_vpfblTqng

Diet has gone to the pooper today, I'm at 3420 cals and could end a lil' higher :cool:

[Spacehead]

I am just wondering how you have such metabolism that it has been possible to lose so many pounds in such short time period.

Have you dropped carbs out of your diets completely? Ketosis is plausible explanation.
Sorry for not reading every post from this thread if that has been answered already.

[gymratluke]

I am just wondering how you have such metabolism that it has been possible to lose so many pounds in such short time period.

Have you dropped carbs out of your diets completely? Ketosis is plausible explanation.
Sorry for not reading every post from this thread if that has been answered already.

You didnt direct this to anyone...we both lost the same amount of weight, who you askin?! lol

[gymratluke]

o67hx9DP8X8

Shoulders/Calves/Abs @ 192.5lbs :)






Gym Arrival- 5:00pm


DB Sh Press
50x15
60x12
85x8
85x8
85x8
85x8


Smith Pin Press
185x6
205x6
225x4
245x1


DB Laterals
35x10
35x10
35x10
40x10


Incline BB Front Raise
40x10
40x10
40x10
40x10


Standing Calf Raise
3 sets

-Super Set With-

Cable Crunches
3 sets

-Super Set With-

Hanging Knee Raise
3 sets


Session Length- ?


Strength- 9/10
Endurance-9/10
Intensity- 9/10


Thoughts
-Awesome workout!
-Did it with Brian and Roland
-Pretty intense
-Great pump
-This was an unexpected workout
-Showed up for the pose down
-Ended up having to lift with them first
-Not a problem! lol
-Got some decent pictures
-Need to work on posing!

[cawiau]

:cool:



Workout was great, I'll post it up sometime tonight. My legs are wobbly and heavy as fawk tryin to get up the stairs. The high reps were quite a shock

Taking my cheat meal tonight, pretty stoked. Food has never made me so happy :D lol jk but srsly havin a frozen pizza (cheese stuffed crust) and chips n' dip

watchin' FSU whip Gonzaga's a$$$$$! Go NOLES!


Xzcua6Q4ep8&feature=channel

Why Tiger?

http://pundit.net/wp-content/uploads/2009/11/elin-nordegren-0004.jpg

:eek: :eek: :eek:

Squats

160 x 5, 185 x 5, 210 x 5 (was supposed to go to failure and was only able to hit my number here.....so I loaded the bar back up, 210 x 7 wtf! :mad:

Moar Squats these were brutal, light but very tiring

135 x 10, 135 x 10, 135 x 10, 135 x 10, 135 x 10

Lying Leg Curls

95 x 10, 95 x 10, 95 x 10, 95 x 10, 95 x 10

Workout was pretty good. Very upset with the "heavy" set of squats, that's pathetic getting only 210 for 5 and 7 reps. I'm not sure what happened but I just didn't feel it.



o67hx9DP8X8

Shoulders/Calves/Abs @ 192.5lbs :)






Gym Arrival- 5:00pm


DB Sh Press
50x15
60x12
85x8
85x8
85x8
85x8


Smith Pin Press
185x6
205x6
225x4
245x1


DB Laterals
35x10
35x10
35x10
40x10


Incline BB Front Raise
40x10
40x10
40x10
40x10


Standing Calf Raise
3 sets

-Super Set With-

Cable Crunches
3 sets

-Super Set With-

Hanging Knee Raise
3 sets


Session Length- ?


Strength- 9/10
Endurance-9/10
Intensity- 9/10


Thoughts
-Awesome workout!
-Did it with Brian and Roland
-Pretty intense
-Great pump
-This was an unexpected workout
-Showed up for the pose down
-Ended up having to lift with them first
-Not a problem! lol
-Got some decent pictures
-Need to work on posing!



Damn, workouts in here are looking mighty impressive. Now I am motivated to hit the gym tomorrow and kick some ass!

[gymratluke]

Damn, workouts in here are looking mighty impressive. Now I am motivated to hit the gym tomorrow and kick some ass!

Just doin what I can! :)

DO IT TO IT SON!!

[gymratluke]

Total

2,604

61.3

269.9

250.5

[longhorns_p]

Awesome unexpected workout brah....swear those are some heavy a$$ presses gjdm

I'm not sure I can give out my secret for the weight loss :o


Hittin the gym in a few to do my shoulder workout that I missed on Thursday. Calories hit 4100 last night :eek: So I'll do some cardio after the workout and try to burn some of them bad boys off :cool:

[longhorns_p]

I'm back into it and doin' the dang thang :cool:

hglVqACd1C8

Military Press

75 x 5, 85 x 5, 100 x 12 (+1 rep from last wave at this weight)

more presses

65 x 10, 65 x 8, 60 x 7, 55 x 7, 55 x 10
Chin-ups I fail miserably at these, my goal for the end of this cut is to be reppin' these out
BW x 5, BW x 3

Underhand Lat Pulldowns switched to these after struggling with the chin-ups, didn't have my strap so my hands were getting torn up. I will continue to work on the chin-ups and WILL be good at them.

90 x 10, 120 x 10, 140 x 7 (then 120 x 3 to make it 10 reps)

Cardio

Treadmill: incline 9.0, speed 3.8 for 20 minutes
Jump Rope: 5 minutes

Great workout, nice to be back in there almost 100%......I suck at pull ups and chin ups, but will be working hard on those from this point forward.

http://c1.ac-images.myspacecdn.com/images02/82/l_0c665fda7e644a248507b0c7471701d8.jpg

[davidl351]

I'm back into it and doin' the dang thang :cool:

hglVqACd1C8

Military Press

75 x 5, 85 x 5, 100 x 12 (+1 rep from last wave at this weight)

more presses

65 x 10, 65 x 8, 60 x 7, 55 x 7, 55 x 10
Chin-ups I fail miserably at these, my goal for the end of this cut is to be reppin' these out
BW x 5, BW x 3

Underhand Lat Pulldowns switched to these after struggling with the chin-ups, didn't have my strap so my hands were getting torn up. I will continue to work on the chin-ups and WILL be good at them.

90 x 10, 120 x 10, 140 x 7 (then 120 x 3 to make it 10 reps)

Cardio

Treadmill: incline 9.0, speed 3.8 for 20 minutes
Jump Rope: 5 minutes

Great workout, nice to be back in there almost 100%......I suck at pull ups and chin ups, but will be working hard on those from this point forward.

http://c1.ac-images.myspacecdn.com/images02/82/l_0c665fda7e644a248507b0c7471701d8.jpg

good ish mike, and i'm talking about both your workout and the girl. i bet you can do cadys now!

[cawiau]

http://c1.ac-images.myspacecdn.com/images02/82/l_0c665fda7e644a248507b0c7471701d8.jpg

:eek::eek::eek::eek:

[Surive123]

I'm back home.


Working legs in a few.

[cawiau]

Working legs in a few.

Kill them:D

[Surive123]

Squats
225x6
315x5
365x5

405x5
415x3
415x3

275x10
275x10
275x10

The last set I got a cramp/bad feeling in the perineum region. Not cool.

Hammy Curl
125x12
125x12
125x12

Leg Extension
170x12
170x12

Abs

Thoughts:
- I am behind in fat-loss, I don't like it. This weekend was out of my control and now I need to fix it.
- Will adopt Boring but Big and implement when necessary.

[cawiau]

Nice Squats Surive123

[Surive123]

Nice Squats Surive123

Call me Mark.

:)

[cawiau]

Call me Mark.

:)

No problem Mark;)

So how much weight did you gain while on your brake:confused:

[longhorns_p]

good numbers, that other ish' sounds painful brew :(

Are you starting up 5/3/1 again? boring but big, the same as the program I'm running?


Diet's been good today :D

http://i796.photobucket.com/albums/yy247/andreams1/320.jpg

[Surive123]

No problem Mark;)

So how much weight did you gain while on your break :confused:
I don't wanna say

good numbers, that other ish' sounds painful brew :(

Are you starting up 5/3/1 again? boring but big, the same as the program I'm running?


Diet's been good today :D

http://i796.photobcket.com/albums/yy247/andreams1/320.jpg

I'd restrict cals even further (temporary) to compensate for your couple 3k+ days, just sayin :o

[cawiau]

Diet's been good today :D

After 4,200 calories cheat... you diet better be good:D


I don't wanna say
I'd restrict cals even further to compensate for your couple 3k+ days, just sayin :o

haha, it is understood... how much calories are you cutting and for how long to make up for it?

[Surive123]

haha, it is understood... how much calories are you cutting and for how long to make up for it?

I am merely continuing - I am not entirely sure where macros were, although I know fat/carbs were higher and protein lower. I am keeping the protein back up there, and working with moderate fat/moderate carbs right now.

[lhockey]

stellar work everyone in here. haha mike you better have enjoyed that 4000 cal day... sounds pretty damn good with the pizza and all :D. don't sweat the 210x5 and 7 squats, everyone has off days (i have them more than i'd like :o)

good luck and keep it up! mark your leg workout would make most men cry

[Surive123]

good luck and keep it up! mark your leg workout would make most men cry

The gooch still hurts. I am waddling everywhere right now.

[cawiau]

I am merely continuing - I am not entirely sure where macros were, although I know fat/carbs were higher and protein lower. I am keeping the protein back up there, and working with moderate fat/moderate carbs right now.

Sounds good... now make sure you stick with it before your two friends leave you in the dust:p

[PaC-mAn8]

Solid leg workout Mark.

Keep it up - all 3 of ya.

[IMBAK]

Nice squats Doc...glad to see you back.

[Surive123]

I get my wisdom teeth out this Fri :(

[gymratluke]

oHVH2p7C9LY


Hams/Abs @ 194lbs


Gym Arrival- 5:00pm


Kneeling Leg Curl
4 sets


SLDL
4 sets


Lying Leg Raise
4 sets


Cybex Ab Crunch
4 sets


Session Length- ?



Thoughts
-Meh, took it really easy cause I dont wanna mess up how good my back feels

[lhockey]

I get my wisdom teeth out this Fri :(

:o hahaha good luck finding stuff to eat bro. protein shakes and ice cream FTW

[gymratluke]

:o hahaha good luck finding stuff to eat bro. protein shakes and ice cream FTW

I had mine out in December...gained about 15lbs! :D

[longhorns_p]

no workout, went for a brief walk out on the beach and over a bridge~ 30 minutes worth

http://i796.photobucket.com/albums/yy247/andreams1/zzzz.jpg

[8footballQB]

i cant keep up with this log but all 3 of you are killinnnn ittt!


cant wait to see the final pics keep it up

[WIULifter]

longhorns....what are you using to table that out?

[longhorns_p]

i cant keep up with this log but all 3 of you are killinnnn ittt!


cant wait to see the final pics keep it up

lol

its a good thing that this log is bumpin' tho, otherwise we'd all 3 be lazy and not posting workouts :D


longhorns....what are you using to table that out?

fitday :cool:

[gymratluke]

My computer is f*cked with some nasty virus. So wont be able to update anything til its fixed. Cant even use fitday and thats gonna really mess me up! Guess i'll just do what I can with the situation given...

[IMBAK]

My computer is f*cked with some nasty virus. So wont be able to update anything til its fixed. Cant even use fitday and thats gonna really mess me up! Guess i'll just do what I can with the situation given...

Better the computer than you bro.

in b4 that's what she said...

[lhockey]

Better the computer than you bro.

that's what she said!











































...oops :o

[longhorns_p]

This workout sucked, I woke up and my legs were still really sore....so I thought it'd be best to just go in and hit my numbers, call it a day rather than trying to do the accessory sets. Also have a slight shooting pain in my lower right part of my back, not sure if its from golf, deadlifting or squats :o Hopefully the rest helps it, I seem to get this pain in the same spot pretty often so I think its from golf.


ChV5BZ8SmS0&feature=channel

wasn't sure if I'd already put this song up or not :cool:

Deadlifts

205 x 3, 235 x 3, 265 x 5 (wanted at least 9 reps so this was lousy :mad:)

Hanging Leg Raises- 5 sets

15 reps, 15 reps, 15, 10, 10

Cardio

Treadmill: 4.0 speed, 1 incline for 16 minutes

[Surive123]

Are you starting up 5/3/1 again? boring but big, the same as the program I'm running?



Not exactly.

Chest/Bi

Flat Bench
135x10
225x6
275x3
295x3

315x3
325x3
345x2

BB Curls
95x6

115x6
115x6
115x6

Flat Bench
185x10
225x10
225x8
225x8
225x11

Ez bar Curls
80x10
80x10
80x10
80x10
80x10


Thoughts:
- Not in the greatest of moods today....

[bloodsimple1234]

Not exactly.

Chest/Bi

Flat Bench
135x10
225x6
275x3
295x3

315x3
325x3
345x2

BB Curls
95x6

115x6
115x6
115x6

Flat Bench
185x10
225x10
225x8
225x8
225x11

Ez bar Curls
80x10
80x10
80x10
80x10
80x10


Thoughts:
- Not in the greatest of moods today....



me neither,for the same reason?

[Surive123]

me neither,for the same reason?

Are you taking chem?

:D

[bloodsimple1234]

Are you taking chem?

:D

pretty much all year round I am taking at least one chem class.talk to me in summer,perhaps two.


however that is not the reason,will be in touch in a few.

[cawiau]

Marc... you did Flat Bench twice? And went from barbell curl to ezbar curls?
Also strong barbell press either way but :eek: at the volume!

[Surive123]

Marc... you did Flat Bench twice? And went from barbell curl to ezbar curls?
Also strong barbell press either way but :eek: at the volume!

Intertwining bits of 5/3/1.

Also, it is Mark ;)

:)

[mivi320]

Intertwining bits of 5/3/1.

Also, it is Mark ;)

:)

Oh hai Mark :D

In for the ride.

[lhockey]

This workout sucked, I woke up and my legs were still really sore....so I thought it'd be best to just go in and hit my numbers, call it a day rather than trying to do the accessory sets. Also have a slight shooting pain in my lower right part of my back, not sure if its from golf, deadlifting or squats :o Hopefully the rest helps it, I seem to get this pain in the same spot pretty often so I think its from golf.


ChV5BZ8SmS0&feature=channel

wasn't sure if I'd already put this song up or not :cool:

Deadlifts

205 x 3, 235 x 3, 265 x 5 (wanted at least 9 reps so this was lousy :mad:)

Hanging Leg Raises- 5 sets

15 reps, 15 reps, 15, 10, 10

Cardio

Treadmill: 4.0 speed, 1 incline for 16 minutes

if your weight is still going down don't sweat the occasional crappy workout... just make sure you don't lose to much strength while getting that beach bod :p

[cawiau]

Intertwining bits of 5/3/1.

Also, it is Mark ;)

:)

Sorry Mark, thansk for the explanation.

[longhorns_p]

Thoughts:
- Not in the greatest of moods today....

maybe this will help? :cool:

http://4.bp.blogspot.com/_FREe3IEjNmk/RcOmxWmVIvI/AAAAAAAAAOQ/qFw7eZRFlOE/s400/marzia+prince+bossom.jpg


if your weight is still going down don't sweat the occasional crappy workout... just make sure you don't lose to much strength while getting that beach bod :p


yah idk what it was, maybe its from the reduced cals.....I need to up my protein a bit my recovery has been a bit off the last couple of days. I'll see if that helps a little

[davidl351]

numbers are still going up mike! spreadin' your fkin wings, good ish. are you coming all the way through on your swing? i noticed that when i don't come all the way through or don't stretch properly before, i also experience a pinching feeling in my right lower back.

[longhorns_p]

numbers are still going up mike! spreadin' your fkin wings, good ish. are you coming all the way through on your swing? i noticed that when i don't come all the way through or don't stretch properly before, i also experience a pinching feeling in my right lower back.

thanks buddy

you play golf too? Think your right, its most likely due to a slight reverse C action (improper weight shift), something I've had to work on ever since I started. Very common swing flaw among amateurs and it always comes back when I take time off :o .....i hit balls today barefooted to try and get balance and weight shift back down.

This brings me to my next thought, I have no clue how long I'll be able to keep with this 5/3/1. I've made plans for about 5-7 tournaments this summer starting May and ending in August and I'm debating what to do with my training. Worst case scenario I'll have to drop the volume for the season and then pick it back up l8r in September or something...not sure because I like the program so much I'd rather not stop but golf comes first

[IMBAK]

maybe this will help? :cool:



I feel better now :D

Hang in there though, everyone has a disappointing workout every now and then...

Mark, you too buddy!

[davidl351]

thanks buddy

you play golf too? Think your right, its most likely due to a slight reverse C action (improper weight shift), something I've had to work on ever since I started. Very common swing flaw among amateurs and it always comes back when I take time off :o .....i hit balls today barefooted to try and get balance and weight shift back down.

This brings me to my next thought, I have no clue how long I'll be able to keep with this 5/3/1. I've made plans for about 5-7 tournaments this summer starting May and ending in August and I'm debating what to do with my training. Worst case scenario I'll have to drop the volume for the season and then pick it back up l8r in September or something...not sure because I like the program so much I'd rather not stop but golf comes first

i only go to the range, i don't know if that's considered golfing, lol

if golf comes first, do what you gotta do. in the end, it's all about your priorities, i would just use weight training as another form of outlet with like you said, low volume so your lats don't get it the way. if you didn't get some good drives, take it out on the weights. if you feel like bashing someone in the face with your wedge, push up cady's instead, lol. make sure you have pics of your wrath face though, i'll stick around. :D

[gymratluke]

kPBzTxZQG5Q

Push @ 193.5lbs


Gym Arrival- 6:15pm


Bench Press
(Warm ups excluded)
285x4(paused)
305x2(paused)
320x1(paused)
275x6(TnG)
225x17(Burn set)


Peck Deck
120x15
120x15
120x15
120x15

-Super Set With-

Push Ups
20
20
20
20


HS Sh Press
70x12
70x12
70x12
70x12

-Super Set With-

DB Laterals
25x15
25x15
25x15
25x15


Vbar Press Downs
170x15
170x15
170x15


-Super Set With-

Bench Dips
25
25
25


Rev Grip Press Downs
100x12
100x12
100x12

-Super Set With-

Standing OH EZ Exts
70x12
70x12
70x12


Session Length- 50 Mins

Strength- 10/10
Endurance-9/10
Intensity- 9/10


Thoughts
-Pretty good workout
-Probably the strongest bench I've ever had lb 4 lb
-Surprised everything went so smooth today
-Got up at 5:30 to do cardio this morning
-Figured I'd be dead after work
-But i pushed thru it
-Did 30 on the tread this AM
-Great way to start off the week

[lhockey]

luke i'm surprised you fit that much volume into 1 workout! how much rest are you using between sets? way to start the week of intense!

and mike, if you have to stop lifting as much because of golf you're a pussy...





jk mang, i'll still be around :D

[gymratluke]

luke i'm surprised you fit that much volume into 1 workout! how much rest are you using between sets? way to start the week of intense!



Whatever I do first is usually my power movement and the rest times will vary depending on the exercise and my goal for that given day but its always a good couple 2-3 mins at least between each set. Once I start super setting its as fast as I can. Sometimes less then a minute between super sets and no rest between exercises. Like for the Peck Deck/Push up superset that was do my set of 15 and then drop right down to the floor and bang out 20 pushups as fast as I can. Go right over to my gear, take a sip of Xtend and go right back and do it again. Those 4 super sets probably took about 5 mins. The Shoulder super set was the same way. All about getting an insane pump and getting my heart rate up. For Triceps I have to wait a minute between sets cause the pump is too painful. Feels like Im gonna tear something and I dont like that much. Im too unlucky in the injury department :o

[longhorns_p]

i only go to the range, i don't know if that's considered golfing, lol

if golf comes first, do what you gotta do. in the end, it's all about your priorities, i would just use weight training as another form of outlet with like you said, low volume so your lats don't get it the way. if you didn't get some good drives, take it out on the weights. if you feel like bashing someone in the face with your wedge, push up cady's instead, lol. make sure you have pics of your wrath face though, i'll stick around. :D

lulz i might be the biggest golfer on the course come tournament time :cool: lol


and mike, if you have to stop lifting as much because of golf you're a pussy...jk mang, i'll still be around :D

haha, i suck at weight lifting vs golf....at least i can win shyt in golf

I just want to thank all you peeps again, srsly. If it wasn't for the constant support and accountability that comes with keeping on top of these workout logs, I'd not be making these improvements. On top of that, my drive is as high as ever! Whether golf takes me away from the big lifts or not it won't matter because I'll still be pushing it hard as fawk in w/e other exercises will be better suited. I suck at abs so maybe I'll put my focus there :o But not yet, I actually feel pretty solid today no DOMS rly and will be able to easily go and swing the sticks l8r.


Go right over to my gear, take a sip of Xtend

:eek: i cee
































i keed :D (hopefully nobody gets all whacked out of shape about this joke, its only a joke)

[cawiau]

Thoughts
-Pretty good workout


I have to agree bro, strong workout:D

[B Con]

Solid looking sessions going on...

[longhorns_p]

OsT8FaZnzdE

Flat Bench Press

140 x 3, 160 x 3, 180 x 9

moar bench

135 x 10, 135 x 10, 125 x 10, 120 x 8, 115 x 7

DB Rows

40 x 10, 45 x 10, 50 x 10, 50 x 10, 50 x 10

Cardio

10 minutes of jogging on the treadmill, 6.0 speed

Workout Notes:

*very happy to get 9 reps for my heavies set of bench
*pump was insane
*no rest during the DB rows
*HR was out of this world during the cardio, had to cut it short but doing another 10-20 minutes later tonight

[gymratluke]

:eek: i cee
















i keed :D (hopefully nobody gets all whacked out of shape about this joke, its only a joke)

I will kill you....



























































































no keed




























































































:)

[lhockey]

great work on bench mike! how come your heart rate was so high while jogging? did you just kill yourself during the BBB accessory lifts or take major stims before lifting? either way, i like it

[longhorns_p]

lol @ luke :D


great work on bench mike! how come your heart rate was so high while jogging? did you just kill yourself during the BBB accessory lifts or take major stims before lifting? either way, i like it

Think it was from killing myself during the DB rows and then going str8 into the jog...but its also because I'm so out of shape when it comes to cardio :o went for a job this evening, 15 minutes and I'm dead...sweatin' like a dawg. Feels good to be hittin' the cardio again :cool:

[B1GinNY82307]

oh hai, well what's going on in hurr?!? :D

[IMBAK]

bunch of shredded bro's up in hurr!

[gymratluke]

E1nbvplgElw



Pull + Abs @ 190.5lbs:eek:


Gym Arrival- 6:00pm


Pullups
BWx30
BWx25
BWx20
BWx15

-Super Set With-

Cable Pull Downs to the side
60x15
60x15
60x15
60x15


Chest Supported DB Row
90x10
90x10
90x10
90x10

-Super Set With-

Rev HG Peck Deck
100x12
100x12
100x12
100x12


Standing DB Curls
45x10
45x10
45x10
45x10

-Super Set With-

Lying Cable Curls
70x10
70x10
70x10
70x10


Cybex Ab Crunch
3 sets

-Super Set With-

Rotary Torso
3 sets


Session Length- 45 mins


Strength- 9/10
Endurance-9/10
Intensity- 10/10


Thoughts
-Great session!
-Was absolutely dead after work today
-Been sick since Friday
-Got really bad last night
-Totally thought I was gonna have a sh*t workout
-I was wrong! lol
-Took it easy though
-Need to get better quick
-Hate being sick!

[lhockey]

pullups are looking really strong luke! especially if you're sick :o feel better soon

[gymratluke]

pullups are looking really strong luke! especially if you're sick :o feel better soon

Thanks bro! The pullups are getting so damn easy cause my whole life I've been at least 20lbs heavier and Im still just as strong. I mean, pull ups have always been a strong point for me anyway so now its just gettin crazy! Im going to my boys bbing show this weekend. I bet there will be a pullup comp like usual and I got money on myself takin it all EASILY ;)

[longhorns_p]

Hope you get to feelin' better brew!


Weighed in this morning at 213.8 :D

down 14 since the start of the log

[longhorns_p]

3 Super Test before breakfast and dinner

3 Creature after the run


ZMiq00PVIlQ

Cardio

20 minutes of jogging, 10 minutes of walking

[HappySnowBunny]

Hai guyz. Just popping by to make sure you're behaving....hah! ;)



maybe this will help? :cool:

http://4.bp.blogspot.com/_FREe3IEjNmk/RcOmxWmVIvI/AAAAAAAAAOQ/qFw7eZRFlOE/s400/marzia+prince+bossom.jpg




Wow...where'd you find that picture of me? (yeah i know...i can dream though, right?! )

[davidl351]

Hope you get to feelin' better brew!


Weighed in this morning at 213.8 :D

down 14 since the start of the log

feels good man!

[B1GinNY82307]

Hope you get to feelin' better brew!


Weighed in this morning at 213.8 :D

down 14 since the start of the log

thatta boy! http://assets.bodybuilding.com/forum/images/icons/icon14.gif

[Surive123]

Since the surgery is Friday - I wanted to clump my leg and back today together today.

My perineum is broken. Tweaked it again just squatting 225 as a warm-up. Not happy. ****ty workout.

Did some other back stuff but overall it tanked the workout. Attempted deads as well, but the pain was too uncomfortable. Didn't want to injure it futher.

Not happy. Totally psyched to workout too. In the zone and everything. Wanted to murder something.

On another note, got a 5/5 on my chem quiz. Feels good man.

[IMBAK]

My perineum is broken.

notsureifserious.jpg ????

you give yourself an episiotomy?

either way, sorry to hear about the crappy workout...at least there's fives in chem!

[Surive123]

notsureifserious.jpg ????

you give yourself an episiotomy?


Not quite, not having a baby ;).

I just tweaked it while squatting last week. Feels like a strain or something along those lines. Greatly impairs any sort of lower body movements.

[hope2bme]

I just tweaked it while squatting last week. Feels like a strain or something along those lines. Greatly impairs any sort of lower body movements.

Feel better soon! :)

[IMBAK]

Not quite, not having a baby ;).

I just tweaked it while squatting last week. Feels like a strain or something along those lines. Greatly impairs any sort of lower body movements.

glad to hear it man you were getting me worried ;)

[bloodsimple1234]

.

On another note, got a 5/5 on my chem quiz. Feels good man.

see how quickly things can change?!?




if you seriously think that you strained something you should see your doc.

[longhorns_p]

off to pick up my madre in law, hopefully I don't pass too many Checkers/fast food joints on the way down :o

[8footballQB]

Since the surgery is Friday - I wanted to clump my leg and back today together today.

My perineum is broken. Tweaked it again just squatting 225 as a warm-up. Not happy. ****ty workout.

Did some other back stuff but overall it tanked the workout. Attempted deads as well, but the pain was too uncomfortable. Didn't want to injure it futher.

Not happy. Totally psyched to workout too. In the zone and everything. Wanted to murder something.

On another note, got a 5/5 on my chem quiz. Feels good man.
you're getting surgery? man am i lost in here.

so how's the progress been between you 3 guys??

[gymratluke]

so how's the progress been between you 3 guys??

Im down a solid 14lbs. My waist is the smallest that its ever been. Im the lightest I've been in over 5 years. My strength is thru the roof. Motivation is high as its ever been. AND my backs starting to get better...all in all, I couldnt be doing any better atm :)

[gymratluke]

3AvMnIjggqw

Quads + Forearms @ 191lbs

Gym Arrival- 6:00pm


Squats
Barx20
Barx20
Barx20
65x20
65x20
85x20
85x20
95x20
115x20
135x20 :)

-Super Set With-

2 Random Exercises on Cybex Forearm Machine
10 sets

Leg Exts
3platesx20
3platesx20
3platesx20
3platesx20

Session Length- 30mins


Thoughts
-Well guys, this is huge progress! Last time I tried squatting it hurt
-Got 10 sets in today, no belt, no pain!
-Even though just doing a plate isnt THAT big of a deal
-ITS HUGE FOR ME!
-Things may be starting to make that turn for the better now
-Lets just hope and pray things keep going so well

[B Con]

Im down a solid 14lbs. My waist is the smallest that its ever been. Im the lightest I've been in over 5 years. My strength is thru the roof. Motivation is high as its ever been. AND my backs starting to get better...all in all, I couldnt be doing any better atm :)

DAMN. Crazy great progress Luke. Can't wait to see how this contest ends up...

[longhorns_p]

Luke keep killin' it buddy!

Mark hope you get to feelin' better man, hopefully its just a minor strain or something that just needs a little rest


Here's yesterday diet, I avoided all of the fast food joints then we went to Publix to get a sub. Well long story short they fawked my order all up and didn't give me double meat, then slopped some mayo all over ma samwich :mad: So the cals and all that are kind of a guesstimate I wasn't sure what the sub accounted for but I think around a 1k is close

http://i796.photobucket.com/albums/yy247/andreams1/ccccccccccc.jpg

[lhockey]

Not quite, not having a baby ;).

I just tweaked it while squatting last week. Feels like a strain or something along those lines. Greatly impairs any sort of lower body movements.

that sucks but feel better soon man!

luke congrats on the squatting that's huge :D

mike, you still ate the sub? what a FATASS... :p you're still doing great bro keep it up

[IMBAK]

Nice job Luke. I'm amazed by the turnaround you've experienced with regards to back pain. Seems almost mind of matter. Any principles you can share from that book?

[longhorns_p]

that sucks but feel better soon man!

luke congrats on the squatting that's huge :D

mike, you still ate the sub? what a FATASS... :p you're still doing great bro keep it up

Thanks buddy

Big boned! lol

I forgot to post yesterday's workout, but I'm still going all out. Here's both, yesterday and today....w/a couple songs to vibe to :cool:

Weight loss is staying steady at what looks like 2 lbs a week, while strength is still going up. I love the split still. Oh yah, cheat meal was EPIC last night....should've got pictures but I didn't want to weird my mother in law out taking pictures of all the food lol But it consisted of "garbage fries", waffle fries w/pulled pork, BBQ sauce, cheese, bacon bits, lil' ham, green onions, and jalepenos. Then I washed those down w/a plate of pulled pork and 2 sides of waffle fries, then a piece of garlic bread. Best cheat meal ever om nom nom nom


Pe0nF1u-3yY

Military Press

80 x 3, 90 x 3, 105 x 12 :eek: PR!!!!!!!

moar

60 x 10, 60 x 10, 60 x 7, 55 x 5, 50 x 8

Chin-ups supersetted with underhand grip lat pulldowns

5.5 reps then (130 x 10), 3 reps then (150 x 4, 130 x 5)

Assisted Chin-ups: 70 x 5, 85 x 4....didn't like these at all, I'd rather just struggle with regular chin-ups

moar underhand lat pulldowns

120 x 10

zqE258Ot3hA

Tupac, Eminem, BIG, and Dre? :eek:

Squats

170 x 3
195 x 3
220 x 8

moar squats (these are light but fawk their tough w/30 second rest periods)

140 x 10, 140 x 10, 140 x 10, 140 x 9, 140 x 5

Lying Hamstring Curls

110 x 10
110 x 10
110 x 9
95 x 8
80 x 10

[davidl351]

wtf! 102 x 12! good sh*t. i want to see them dubs soon.

[longhorns_p]

wtf! 102 x 12! good sh*t. i want to see them dubs soon.

naw homie, 105 x 12 :cool:

i cant wait to give 135 a whirl soon

[davidl351]

naw homie, 105 x 12 :cool:

i cant wait to give 135 a whirl soon

oops, my mistake, i just shorted you 36 lbs! i want to see you get those dubs up... definitely take a video.

[gymratluke]

qP-ZfBbMvFc



Gym Arrival- ?


Bench Press
275x6
295x3
275x5


Flat DB Press
120x8
115x8
110x12
105x13


HS Incline
2ppsx15
2ppsx15
2ppsx15


Dips
BWx20
BWx20
BWx20


-Super Set With-

Bent Arm Peck Deck
80x15
80x15
80x15


Vbar Press Downs
190x15
190x15
190x15

-Super Set With-

Hands Close Push Ups
20
20
20


Rev Grip Cable Press Downs
90x15
90x15
90x15

-Super Set With-

Rope Press Downs
120x10
120x10
120x10


Session Length- ?


Strength- 9/10
Endurance-9/10
Intensity- 7/10


Thoughts
-Not too shabby
-Trained at the Golds gym down here
-Awesome place
-A few other BBers and Plers were there
-Makes for a little more motivational workout
-Was impressed with the DB Bench
-Havent done it in over a month
-Have I mentioned lately that my back feels really good?!
-And I've never been so motivated in my entire life...
-Yeah, feels good! :cool:

[Surive123]

My face hurts.

Is it killing you?

[gymratluke]

DAMN. Crazy great progress Luke. Can't wait to see how this contest ends up...
Thanks brother! I cant wait to see how this ends up either. I just know that no matter what, I will have worked as hard as humanly possible and will be in bar far the best shape of my life :)

Luke keep killin' it buddy!

Thanks bro, right back at ya!
[QUOTE=lhockey;467954801]

luke that's huge :D


Thats what she said! ;P

Nice job Luke. I'm amazed by the turnaround you've experienced with regards to back pain. Seems almost mind of matter. Any principles you can share from that book?

Dude me too! First off, it is very much mind over matter. You must believe in what you are doing and thats the main thing. Im convinced this is what I need to be doing, Im doing it, therefore recovery is enhanced. The main thing from it all is that with the back, your every day posture can very well make or break you. My whole life I've had bad posture. Now I sit up straight, shoulders back, chest out, and I keep that little curve in my lower back, extension wise not flexion. You gotta make sure you keep that natural curve in your Lordis so things like, Lying face down push up extentions and Lying on back knee to chest, are awesome. I have to do both of them daily, as often as I can. Always starting and ending with the extensions. There are other exercises to do as well, but I like these ones best. Warming up early in the morning, and never bend over within the first hour of waking. You need to let the fluid, that builds up all night while you sleep, drain from your spine and start lubricating the joints first or your very prone to injury. 90% of the fluid makes its way out to the joints within the first hour. So I get up at least an hour before I have to do anything every morning and do upper body rotations and lying leg rotations to help get that fluid movin and get the back warmed up. Basically all in all, I just have to be aware of my problem, and take every step to make sure I keep my back strong strong and flexible.

[gymratluke]

My face hurts.

Is it killing you?

Yeah I cant look at it anymore...

[WIULifter]

woke up with a fever, looks like me and Mark have had some bad luck :(

[PaC-mAn8]

Feel better Mark.

Good work Luke.

[gymratluke]

woke up with a fever, looks like me and Mark have had some bad luck :(

I've had a bad cold for a week now...finally gettin better though

[longhorns_p]

My face hurts.

Is it killing you?

I feel great :o


woke up with a fever, looks like me and Mark have had some bad luck :(

Get better man, I had some kind of bug last week for just a few days.


I've had a bad cold for a week now...finally gettin better though

wurd....you haven't missed a day in the gym tho right?

Think I might've missed one day, which is good for me. Outside of the usual, what are you taking to get rid of it?

[gymratluke]

wurd....you haven't missed a day in the gym tho right?

Think I might've missed one day, which is good for me. Outside of the usual, what are you taking to get rid of it?

I didnt lift Thursday, but that was a scheduled day off. Only stuff Im takin is Umcka and Emergency. I feel great this morning and I only slept bout 4 hours. Got up at 5 to go run with my boy....

[IMBAK]

crazy stuff Luke, glad to hear it's working. I never knew about the fluid acting as a lubricant...I'll definitely be keeping that in mind when I get up in the AM

feel better Mark

[lhockey]

crazy stuff Luke, glad to hear it's working. I never knew about the fluid acting as a lubricant...I'll definitely be keeping that in mind when I get up in the AM

feel better Mark

i'd actually heard about this before but i completely forgot about it!

mark what happened, you sick bro?

[Surive123]

mark what happened, you sick bro?
Wisdom teeth removal.

[8footballQB]

Wisdom teeth removal.
sh*t sucks man.

im sure you are losing weight :D

[lhockey]

Wisdom teeth removal.

haha oh yeah forgot you had that coming... feel better man you better be enjoying ice cream! and soup...

[longhorns_p]

No weights today


HnRc46xWSfI

Fasted Cardio

25 minutes of jogging :eek: (I'm up 5 minutes, feels great :cool:)

Been slacking on the fitday today and yesterday, I'll start it back up on Monday. Still eating healthy though.

[longhorns_p]

haha oh yeah forgot you had that coming... feel better man you better be enjoying ice cream! and soup...

I got a tub of Snickers ice cream sitting in the freezer, luckily I don't really like sweets :confused: Would much rather have a slab of ribs, pulled pork, and big a$$ steak

Mark, hope it gets better for you buddy. Whats the usual bounce back time for wisdom teeth?

[Surive123]

haha oh yeah forgot you had that coming... feel better man you better be enjoying ice cream! and soup...
The GF brought over some ice cream...eating it sparingly...mostly sticking to the Myo Lean Evolution shakes...


Mark, hope it gets better for you buddy. Whats the usual bounce back time for wisdom teeth?

A week.


Although, I must say - motivation is shot. Between the injury, school, wisdom teeth etc...motivation is downhill. I am not nearly as ahead as I was wanting.

When I started cutting back in Dec-January, the weight was coming right off and I was stronger than ever. Happier than ever.

I feel like a fat, weak mess.

[gymratluke]

Hey man you remember how bad I had it. I was out three weeks cause of it. I got hella fat and weak. Only took 2 weeks to bounce right back. You'll make er thru this alright. Just keep positive. Hope ya feel better quicks man

[davidl351]

get well buddy. i bet you'll get stronger and then some when you return.

[mivi320]

Get better Mark and tear it up soon.

[Surive123]

Damn this **** sucks. I literally cannot eat anything. The myo lean shake idea is getting old, lol.

I now find myself eating (edit** slurping) chocolate swirl ice cream, skim milk, and aftershock: critical mass shake ice cream soups. **** is delish, but I want to workout and actually eat real food. Oh, I have also found myself downing a few tubs of cottage cheese as well. My only real protein source besides shakes.

On top of that, my internet connection is crappy as hell and can't even watch videos online, do my HW, or really anything. I get like 5 minutes to be online before the internet connection goes sketchy/ craps out

[IMBAK]

c'mon Doc...I waiting on your bounce back!! Feel better soon and then go kick some a** in the gym, will ya?

[lhockey]

Damn this **** sucks. I literally cannot eat anything. The myo lean shake idea is getting old, lol.

I now find myself eating (edit** slurping) chocolate swirl ice cream, skim milk, and aftershock: critical mass shake ice cream soups. **** is delish, but I want to workout and actually eat real food. Oh, I have also found myself downing a few tubs of cottage cheese as well. My only real protein source besides shakes.

On top of that, my internet connection is crappy as hell and can't even watch videos online, do my HW, or really anything. I get like 5 minutes to be online before the internet connection goes sketchy/ craps out

at least you're not giving up on ideas of things to eat! luke knows what he's talking about- you'll bounce back faster than you expect as soon as you're up and running again!

[B Con]

Mark any idea how you got that injury? I "googled" the perineum and yeah not pretty. Hope you get better soon.

Luke keep killing it. Consistency is key.

Longhorns, great work on the fasted cardio.

[Surive123]

Mark any idea how you got that injury? I "googled" the perineum and yeah not pretty. Hope you get better soon.

Luke keep killing it. Consistency is key.

Longhorns, great work on the fasted cardio.

Squatting.

[gymratluke]

Thanks B!

Sorry you're all f*cked up Mark, this sucks...

[IMBAK]

I got a tub of Snickers ice cream sitting in the freezer, luckily I don't really like sweets :confused: Would much rather have a slab of ribs, pulled pork, and big a$$ steak

Mark, hope it gets better for you buddy. Whats the usual bounce back time for wisdom teeth?

I hear you man! Though to be honest, the big ass steak and than the ice cream works too

[B Con]

Squatting.


Thanks B!

Sorry you're all f*cked up Mark, this sucks...

Damn everyone is on spread. :mad:


Mark I'm now scared to squat... how long does that take to heal...

[Surive123]

Damn everyone is on spread. :mad:


Mark I'm now scared to squat... how long does that take to heal...

I just tweaked it weird. Feels like a strain/cramp when squatting or right after squatting. It doesn't hurt otherwise - however greatly impairs squatting ability.

I am sure just a week off will be all it takes. (and I am out a week already for sure because of the wisdom teeth)

[B Con]

I just tweaked it weird. Feels like a strain/cramp when squatting or right after squatting. It doesn't hurt otherwise - however greatly impairs squatting ability.

I am sure just a week off will be all it takes. (and I am out a week already for sure because of the wisdom teeth)

Wish you the best as always. I was lucky with my wisdom teeth and was fine after a day of solid rest.

Sounds like my TFL injury... cept it kept me out for months at a time from hitting legs...

[gymratluke]

Just went and did 2 miles on the treadmill(335 cals)...got new shoes, made a world of difference!

[B1GinNY82307]

damn Mark - you are all beat up! :o

Hope you recovery quickly buddy!

[gymratluke]

eDuRoPIOBjE



Gym Arrival- 5:00pm


BTN Pull Downs
150x15
150x15
150x15
150x15

-Super Set With-

Cable Side Pull Downs
65x12
65x12
65x12
65x12


Chest Supp DB Row
90x12
90x12
90x12
90x12

-Super Set With-

Rev HG Peck Deck
120x10
120x10
120x10
120x10


Chins
BWx20
BWx20
BWx20

-Super Set With-

Chest Supp DB Laterals
25x15
25x15
25x15



EZ Spider Curls
70x12
70x12
70x12

-Super Set With-

Standing Ham Curls
55x8
50x8
45x8


Standing DB Curls
35x15
30x15
25x15
20x15


Cybex Ab Crunch
3 sets

20 min Incline Walk
200 cals Burnt


Session Length- ?


Strength- 9/10
Endurance-9/10
Intensity- 9/10


Thoughts
-Great workout!
-Definitely can feel the new motivation pushing me
-Cant wait to hit it tomorrow

[longhorns_p]

I missed alot, this thread is still flyin'

Mark keep at it man, can only get better sounds like ;)

Luke your a fawkin beast man....killin' it


Ended up going out of town for a few days, good times. Diet fell off just a little this week but did the best I could to order healthy things when we ate out. Weight was at 215 this morning. Back to using Fitday and eating good shyt :cool:


isumZjs3dKA

This is yesterday's workout, hitting chest today

Deadlifts

220 x 5
250 x 3
280 x 8 PR!!!!!

moar deadlifts ~ went light on these because my back is still feelin' a little off but it felt alot better than last week....these high rep sets suck! heavy or not :mad:

140 x 10
145 x 10
150 x 10
155 x 10
155 x 10

Hanging Leg Raises

15 reps
11

Had to stop the hanging leg raises, I'm getting this shooting pain in my elbow and I"m not sure if its from these or what. Going to replace these with sit-ups from here on and see if that's what it is.

Cardio

30 minutes of incline walking on the treadmill

[IMBAK]

awesome PR while you are cutting!!! Take care of that elbow.

[lhockey]

sick PR mike! i can't imagine how good it feels to set PRs during a cut :D

and luke your workouts are always fun to look through because of the ridiculous weights/intensity... keep it up

[B1GinNY82307]

Mike - Great shyt w/ the deads brah! Gotta love BBB :D

Hope that elbow heals up...hopefully nothing serious, just a incident for the day...and if you can, try the ab wheel!

[longhorns_p]

awesome PR while you are cutting!!! Take care of that elbow.


sick PR mike! i can't imagine how good it feels to set PRs during a cut :D

and luke your workouts are always fun to look through because of the ridiculous weights/intensity... keep it up



Mike - Great shyt w/ the deads brah! Gotta love BBB :D

Hope that elbow heals up...hopefully nothing serious, just a incident for the day...and if you can, try the ab wheel!

Thanks fellas! Definitely feels good. Hopefully I can stay on this gravy train w/biscuit wheels :D

I'll see if my gym has an ab wheel, not sure if there is one but thats a good idea....thing used to kick my a$$ last year (yah its been that long since I used it :o lol)

Droppin' the cals down to 2300 this week


Tg9xVCkpiOc

Todays workout :cool:

Bench

150 x 5
170 x 3
190 x 6

moar bench

135 x 10
135 x 10
135 x 5
125 x 6
115 x 6
95 x 5

DB Rows

45 x 10, 50 x 10, 50 x 10, 50 x 10, 55 x 10

Cardio

Jog on the tread for about 15 minutes then 5 minutes of jump rope

[gymratluke]

fm3Hz9bLwhY



Gym Arrival- 6:15pm


Leg Exts
2platesx30
2platesx30
2platesx30


Squats
Barx30
95x25
135x20
185x15 :eek:
225x12 :eek: :eek:

-Super Set With-

Leg Exts
4platesx20
4platesx15
4platesx15
4platesx15
4platesx15


Lying Leg Curl
70x15
70x15
70x15
70x15
70x15

-Super Set With-

Cybex Standing Calf Raise
125x15
125x15
125x15
125x15
125x15

-Super Set With-

Cybex Ab Crunch
Stackx25
Stackx25
Stackx25
Stackx25
Stackx25


Session Length- 30 Mins


Strength- 9/10
Endurance-9/10
Intensity- 9/10


Thoughts
-F*CK YES!!!
-Last week squatted a plate for the first time in months
-This week squatted 2 plates for the first time in months
-Next week I will probably not be going up but I bet you thought I was gonna say 3 plates eh?! :p
-Wow I am so excited right now!
-My legs are gonna blow up if my back continues to hold strong
-I can not wait to see what happens in the near future
-Please pray that everything keeps going well....

[lhockey]

what a turnaround luke, WOOHOO :D

mike just wondering why you're dropping cals more... has your weightloss stalled? you seem to be making amazing progress so far

[gymratluke]

Woohooo is right!

Woke up this morning to see 189lbs for the first time in 6 years!!!

Next stop, 180!!

[Surive123]

Congrats Luke. That's big.

[WIULifter]

A lot of work being done in here :cool:

[gymratluke]

Congrats Luke. That's big.
Thanks brother, it feels damn good...

A lot of work being done in here :cool:

FO SHO

[gymratluke]

eHxVtM_NSJk

^^^^^^^^^^^^^^^^^^^^^^^^
Thinkin about posin to this song, or at least using part of it



Gym Arrival- 7:15pm



Smith BTN Press
95x25
95x25
95x25
95x25

-Super Set With-

DB Laterals
25x15
25x15
25x15
25x15



DB Sh Press
95x6
85x9
75x12
65x15

-Super Set With-

Rev HG Peck Deck
100x15
100x15
100x15
100x15



BB Shrugs
315x15
315x15
315x15
315x15

-Super Set With-

Standing Cable Face Pulls
80x15
80x15
80x15
80x15

-Super Set With-

Chest Supported Bent Laterals
25x15
215x15
25x15
25x15


Cybex Laterals
80x20
80x20
80x20
80x20

-Super Set With-

Cybex Standing Calf Raise
Stack x 20
Stack x 20
Stack x 20
Stack x 20

-Super Set With-

Cybex Ab Crunch
Stack x 20
Stack x 20
Stack x 20
Stack x 20


Session Length- 50 Mins :)


Strength- 10/10
Endurance-10/10
Intensity- 10/10


Thoughts
-F*ckin WOW!!
-Shoulder day may be my new favorite...
-Cause I look HUGE with a shoulder/trap pump
-The veins are ridiculous...
-I officially can say I NOW feel like a REAL bodybuilder...
-I had more comments today about how huge/ripped/shredded/skinny Im getting then I've ever had in any single day!
-And there was hardly anyone at the gym!!
-A guy actually referred to me as "The biggest guy he's ever seen" when talking to one of his friends
-Gotta say THAT feels damn good being that Im not even 190lbs! :eek: :p

[B1GinNY82307]

gjdm :cool:

I am sure it felt good to get all those compliments

[longhorns_p]

No weights yesterday, went to a 60 minute spinning class at the gym.

Hit military press today


hXNeu-H3Tog

Military Press

85 x 5
100 x 3
110 x 9

moar presses

60 x 10
60 x 10
60 x 10
60 x 6
55 x 7

Chin-ups

BW x 5
BW x 3
BW x 3

Underhand Lat Pulldowns

150 x 7
140 x 7

[lhockey]

Strength- 10/10
Endurance-10/10
Intensity- 10/10


:D sounds like the workout wasn't too shabby. that's crazy about the comments! PICS NAO :p

[lhockey]

the workout looks good mike, did you hit your reps goal? the chinups will start getting too easy as you keep losing weight!

[davidl351]

9 reps son! i think you either underestimated your max or your strength is going out the roof. good sh*t.

[longhorns_p]

the workout looks good mike, did you hit your reps goal? the chinups will start getting too easy as you keep losing weight!

Thanks bro-ski!

Hit the goal........


9 reps son! i think you either underestimated your max or your strength is going out the roof. good sh*t.


but I think your right David......my 1RM for this week on shoulder press is 130 but its probably closer to 135 or more. Next week is my deload week but I'll increase my 1RM by 10 lbs on this lift instead of the usual 5 lbs. Strength is going up on most lifts and about steady for some

I can't even imagine what its like to be able to rep out pull-ups/chin-ups....goal is to be doing it by the end of the summer though. Including towel pull ups :cool:

[Surive123]

Will try a light workout tomorrow and see how it goes.

I've had almost an entire week off of EVERYTHING. It has been nice...

[longhorns_p]

Will try a light workout tomorrow and see how it goes.

I've had almost an entire week off of EVERYTHING. It has been nice...

maybe that break will get you motivated again? Usually works for me at least

Ready to see some strong a## numbers out of you real soon.

[IMBAK]

Will try a light workout tomorrow and see how it goes.

I've had almost an entire week off of EVERYTHING. It has been nice...

excellent, good luck brocef! Take it slow!!!!

[lhockey]

excellent, good luck brocef! Take it slow!!!!

^ good luck getting back into it!

[gymratluke]

gjdm :cool:

I am sure it felt good to get all those compliments
Indeed it did!

:D sounds like the workout wasn't too shabby. that's crazy about the comments! PICS NAO :p
A lil sneak peak...
http://i26.photobucket.com/albums/c136/gymratluke/DSC00583-1.jpg

Finally startin to get a tricep! :)

[gymratluke]

XPdOxN2GBVo



Gym Arrival- 7:15pm


Rope Press Downs
100x20
100x15
100x13
100x12
100x12

-Super Set With-

Standing DB Curls
30x15
30x15
30x13
30x12
30x11


Rev Grip OH EZ Exts
60x15
60x15
60x15
60x15
60x13

-Super Set With-

Lying Cable Curls
70x15
70x15
70x13
70x12
70x11


Cybex Standing Calf Raise
125x20
125x20
125x20
125x20
125x20

-Super Set With-

Cybex Ab Crunches
Stack x 30
Stack x 30
Stack x 25
Stack x 20
Stack x 20


Session Length- 30 mins :eek: :eek: :eek:


Strength- 9/10
Endurance-9/10
Intensity- 10/10


Thoughts
-Awesome pump workout
-My backs extremely fatigued from the last two workouts and long work days
-Wanted to do a brutal arm blasting session, but did the smart thing and took it easy instead
-Still got a bomb ass workout in
-30 set in 30 mins = INTENSE

[Surive123]

keep killin it luke. proud of ya

[gymratluke]

keep killin it luke. proud of ya

Thanks bro!

Heres one more...

http://i26.photobucket.com/albums/c136/gymratluke/DSC00580.jpg

[longhorns_p]

tricep is lookin sick :eek:

[IMBAK]

big tri, solid posterior delt...lookin' good Luke...keep it up!

[longhorns_p]

my progress pics here: http://forum.bodybuilding.com/showthread.php?p=471341841&posted=1#post471341841


i7OyKAFu50M

3 Creature pre-workout, 3 Creature post-workout

10 Predator pre-workout

I can definitively say that the Predator gives me a strength boost in the gym. The energy that comes from this product is awesome, soooo smooth but you can feel the difference once the workout gets going.

Squats

185 x 5
210 x 3
235 x 7

moar squats

145 x 10
145 x 10
145 x 10
140 x 7
155 x 6 then 135 x 4

Lying Hamstring Curls

110 x 10, 110 x 10, 110 x 10, 95 x 7, 80 x 10

[8footballQB]

nice work guys, sorry i havent kept up lately. can't wait to see the final results though

[cawiau]

You guys are killing it:) And gymratluke... sick arms:eek::eek:

[gymratluke]

tricep is lookin sick :eek:


big tri, solid posterior delt...lookin' good Luke...keep it up!


You guys are killing it:) And gymratluke... sick arms:eek::eek:

Thanks guys! :)

[Fitzwell]

Longhorns, I see how it is. I get permabanned and you go out behind my back and find a new crew! I am hurt.




hai guyz

[lhockey]

Longhorns, I see how it is. I get permabanned and you go out behind my back and find a new crew! I am hurt.




hai guyz

woah fitz you're alive! haha good to see you back mang

mike those progress pics are freaking SICK huge change already. keep up the great work

[Surive123]

I forgot how great stims are. After volunteering the hospital this morning I was pooped....just took some caff and dimeth on an empty stomach and I am as focused as could be.

Did a little back/bi on Friday. Went well. Not really caring about weights used as much anymore. MMC ~ win?

Need to find that niche that I lost. Currently in the process of doing just that.

Off to go hit Legs and Chest (hitting chest today as tomorrow I won't be able to)

Let's see what happens.

[mivi320]

I forgot how great stims are. After volunteering the hospital this morning I was pooped....just took some caff and dimeth on an empty stomach and I am as focused as could be.

Did a little back/bi on Friday. Went well. Not really caring about weights used as much anymore. MMC ~ win?

Need to find that niche that I lost. Currently in the process of doing just that.

Off to go hit Legs and Chest (hitting chest today as tomorrow I won't be able to)

Let's see what happens.

Do it big Mark.

Caffeine is a great thing. I will defend it with all my might. :)

[Surive123]

Do it big Mark.

Caffeine is a great thing. I will defend it with all my might. :)

Perineum gave me trouble on squats again - although it is obviously healing. Didn't notice it until I got to 315 at even at that weight it was subtle. Stopped before I hurt more...

Today I did quad/hammy work and then moved to incline bench.


Decent workout - too busy to log and in all honesty wasn't impressive.

[Fitzwell]

I forgot how great stims are. After volunteering the hospital this morning I was pooped....just took some caff and dimeth on an empty stomach and I am as focused as could be.

Did a little back/bi on Friday. Went well. Not really caring about weights used as much anymore. MMC ~ win?

Need to find that niche that I lost. Currently in the process of doing just that.

Off to go hit Legs and Chest (hitting chest today as tomorrow I won't be able to)

Let's see what happens.

Know exactly how you feel. Cuts can be very demotivating in the weight room. Just keep with it and keep busting azz

[cawiau]

Happy Easter guys... hope all of you guys cheated like crazy to give me a bit of chance to at least place in this comp:p



JOKING :D


Take care guys!

[lhockey]

Perineum gave me trouble on squats again - although it is obviously healing. Didn't notice it until I got to 315 at even at that weight it was subtle. Stopped before I hurt more...

Today I did quad/hammy work and then moved to incline bench.


Decent workout - too busy to log and in all honesty wasn't impressive.

good call stopping before the pain got worse... and being able to squat 315 without serious pain sounds pretty good so far!

[bloodsimple1234]

Will try a light workout tomorrow and see how it goes.

I've had almost an entire week off of EVERYTHING. It has been nice...

week off? slacker

[longhorns_p]

Happy Easter! :D

I've been slacking off this weekend, livin' the life.....been eating out almost every night but I try to order steak and veggies w/no sauce but its getting tough :o

Had WAY too much to drink the other night and ended up in a casino til' 8 o'clock in the morning....went for a 3 mile run yesterday afternoon so kind of limiting the damage hopefully.

Mark good to hear you can squat, 315 w/ the injury is still way more than I can squat healthy :eek:

[B Con]

Hows things going in here fellas?

[Michael Bao]

Looks like progress is going good ITT, welp I came here looking for some motivation and looks like I got it yea buddy!

[gymratluke]

WM8bTdBs-cw

Chest/Triceps/Calves/Abs @ 193lbs

Gym Arrival- 6:15pm


Bench Press
275x5(Paused)
225x20(TnG)
245x10(TnG)

-Super Set With-

Donkey Calf Raise
3 sets


DB Incline
85x12
95x12
105x8

-Super Set With-

Seated Calf Raise
3 sets

Smith Incline
135x30
135x25
135x20

-Super Set With-

Low Cable Fly
50x10
50x10
50x10


HS Incline
2ppsx10
2ppsx10
2ppsx10

-Super Set With-

Peck Deck
100x10
100x10
100x10

-Super Set With-

Push Ups
20
20
20


Vbar Press Downs
170x15
180x12
160x15

-Super Set With-

Dips
20
20
20

Cybex Standing Calf Raise
3 sets

-Super Set With-

Cybex Ab Crunch
3 sets


Session Length- 50 Mins


Strength- 9/10
Endurance-9/10
Intensity- 9/10


Thoughts
-Pretty good session
-Really tore me up
-Sore as hell today

[gymratluke]

Hows things going in here fellas?

Goin phenomenal brotha! :)

[lhockey]

nice workout luke! what does TnG mean? and how's the weight looking

[gymratluke]

nice workout luke! what does TnG mean? and how's the weight looking

Thanks man, it means Touch n Go. Weights stabilized but thats a o k. I dont wanna drop too fast. Would prefer to do it slow and gain muscle :)

[cawiau]

Keep kicking ass you guys! Good work going on in here;)

[gymratluke]

9q91_kcx3no


Back/Biceps/Calves/Abs @ 191lbs


Gym Arrival- 6:15pm


Pullups
(Pause @ top w/ slow negative)
BWx10
BWx10
BWx10
BWx10
BWx10


HS DOH Row
2ppsx12
2ppsx12
2ppsx12
2ppsx12
2ppsx12

-Super Set With-

Rev HG Peck Deck
90x12
90x12
90x12
90x12
90x12


Cybex Standing Calf Raise
4 sets

Cybex Pullovers
160x10
140x12
120x13
100x15

-Super Set With-

Cybex AB Crunch
4 sets


CG Spider Curls
80x12
80x12
80x10

-Super Set With-

Standing DB Curl
40x10
40x8
40x7


Session Length- 45Mins


Strength- 9/10
Endurance-9/10
Intensity- 9/10


Thoughts
-Awesome session!
-Tore sh*t up in the gym tonight!
-Been feeling damn good!

[IMBAK]

nice workout Luke, glad to see you keep making progress!

[B Con]

Goin phenomenal brotha! :)

I see I said. Soreness is a big plus. Keep bringing the pain Luke.

[longhorns_p]

2kIZeVoRBuU

I'm back now and ready to finish up what I've started :cool:

Think I gained a pound over the weekend, not sure cuz' it might just be water/bloat.

Also, this week is my deload so the weights are low but I'll be doing a lot of cardio to make up for the slow week. My fitday vanished, all of my foods that I'd entered were erased so I'm starting all over but with daily plate. I'll start posting up my diet everyday again.

Deadlifts

120 x 5
150 x 5
175 x 5

Military Press

45 x 5
60 x 5
70 x 5

Cardio

Took this outside, 5 minute jog to warm up......10-15 minutes of HIIT (sprints)....5 minute jog to cool down

Going on a 45 minute walk later tonight

[gymratluke]

nice workout Luke, glad to see you keep making progress!


I see I said. Soreness is a big plus. Keep bringing the pain Luke.

Thanks boys!

[gymratluke]

Hey Mike dont worry bout that lb! I gained like 7 and its all gone already! lol

[longhorns_p]

Hey Mike dont worry bout that lb! I gained like 7 and its all gone already! lol

hahah but that's cuz your a freak!

Getting serious now, no cheat meals for at least 4 weeks. We're going to run a 5k then and I'd like to come in under 25 minutes.

Not doing the daily plate for my cals after all, its taking forever to enter these things so I'll probably just do it all myself on an Excel spreadsheet.

[B1GinNY82307]

gotta love the deload brotha! :p :D