Luke's Bodybuilding/Powerlifting Journal....

[Luke530]

I figured since I'm not powerlifting... not eactly, but I likw to keep track of my records... I will start a journal. Since most of you are powerlifters, I figured you boys could help me out... Getting my squat back after my injury, getting my bench up... and since I have not yet started deads after my injury, and don't plan to for a little bit... that'll be about it...

Let's get it on!

Sun. 11/17/03 - Legs
Squat - 185x10, 205x4, 205x4, 205x4, 185x6
Front Squat - 135x8, 155x8, 165x6, 165x4
Leg Press - 200x12, 290x12, 380x8, 430x5
Leg Extension
Leg Curls
Calves

My squat better be ahead of my bench... and SOON!

Tues. 11/19/02 - Chest/Tris

Bench: 205x5, 205x4, 205x4, 205x3, 205x3
Incline DB Press: 60x12, 70x6, 70x6, 70x6
Flys: 35x12, 45x8, 45x8, 50x6
Dips: +50x12, +60x8, +60x8, +60x8
Skull Crushers: 90x10, 90x8, 100x6
DB French Press: 70x14, 85x10, 85x10

- Normally I go to about 75lbs. on dips after chest, but I used DBs instead of plates today, and the weight felt a bit different...

My goal by christmas... rep 225 - 5x5
I'm not sure if I should move up with the 205, since these reps were not 100% clean, I did not like them, they were not what I wanted them to be... I'm wondering id I should stay @ 205 or go to 215 next week...

[healthy n_fit]

Nice job!! Your bench is only one rep away from your squat! :D

You'll be much further ahead of your bench soon.

Good luck for that Christmas goal! :)

When are you starting deadlifts again.?

[Luke530]

Originally posted by healthy n'fit

When are you starting deadlifts again.?

not sure... yet...

I plan to cut march 1st... sooo I have a solid 15 weeks to bulk... I wanna add about 15-20lbs. if possible... I will probably weigh in at around 185... cut down to about 165... then go from there again.... I plan to cut 10-12 weeks, so it's not too drastic and I don't have to cut calories very much up until that last 3-4 weeks... I hate feeling like **** those last couple weeks... I'm craving everything, you need to have one stong ass mindest to get through that... :D

[Antaeus]

Looks good dude.

Things I like (briefly):
Your squat comeback (awesome!)
weighted dips -always liked these. nice wt too

Things I don't like and feel are overrated:

Leg press -you just squatted. and front squated! too much. in general, why press when you can squat?
Leg extensions -too much shear force on knee, squat instead
Leg curls -very little benefit from this exercise. SLDLs, GHRs, weighted hypers much better.
Flyes -this "shaping" exercise has always been fairly pointless IMO. you can't really "shape" a muscle and there's no strength benefit.

Good luck!!

-Ant. :)

[Luke530]

Thanks bro...

I agree with the squat/fronts squat/leg press... I'll take one of them out once I go a bit heavier... for sure...

leg extensions... I have always done them... I don't use heavy weight... just slow and controlled form.

Leg Curls... I have heard that before... I do weighted hypers and deads (between regular and straight legged... kinda like ronnie in his video... :D)

Flys... I just need another exercise to burn the hell outta my chest and take my tris outta the game... ;)

Thanks for the comments bro... Luke

[Luke530]

one more thing...

what do your chest and leg days look like?

[Antaeus]

Originally posted by Luke530

what do your chest and leg days look like?

ehumm... no chest or leg days for me!! check out the 1st page of my journal for an overview. :D

http://forum.bodybuilding.com/showthread.php?s=&threadid=64331

[Luke530]

Wed. 11/20/02

Back/Biceps
Bent Rows: 135x12, 155x12, 185x10, 185x8, 205x5 (PR)
- Last set burned the **** outta my back!
T-Bar Rows: 2#x12, 3#x12, 4#x10, 4#+25x6 (PR)
Wide-Grip Cable Rows: 100x12, 125x10, 150x8, 150x6
Lat Pulldowns: 100x12, 137.5x10, 150x8, 175x6
- Wide
1-Arm DB Rows: 85x10, 85x10, 95x6
Barbell Curls: 75x10, 75x10, 85x10, 95x6
Cable Curls: 40x12, 50x8, 50x8
Reverse Preacher Curls: 3x8 @ 50lbs.

- My back has gone from being far behind my chest, do being my best bodypart... my lats are about 2x as big as they were in my last batch of pictures in which I weighed 145, I'm 165 now... Cutting after winter break... I'm geting a bit bloated in the face and putting on a bit too much fat, I will try to be right around maintnence, and see how much I can gain until break... I'm not fat by any means... but I don't want it to get outta hand... If I reach 170, I'll be happy! :D plus cutting now would be rediculous, as it would ruin thanksgiving and christmas break... I'll just maintain or stay slightly above, I'll also incorporate 10min. of cardio after every workout session... hopefully this will help.

Thurs. 11/21/02

Legs/Shoulders
Leg Press: 200x12, 290x12, 380x10, 430x8, 430x8, 450x6
Smith Front Squat: 115x10, 135x10, 165x8, 185x5
Leg Extensions: 4x12-15
Leg Curls: 4x8-15
Military Press: 95x12, 115x10, 135x8, 135x8
Shrugs: 4x10-15
Calves: 6 sets

Notice, it looks like I do lots of sets but many of them are warmups... so it's not too bad...

anyway... Legs, Sun. will be my next entry, PEACE!

[Luke530]

Sun. 11/24/02

Legs
Squat: 135x10 (started feeling ****ty), 165x10, 185x10 (felt bad), 205x6 (my right, yes, RIGHT glute started ffeling tender), 185x6
Front Squat:135x8, 155x8, 165x6, 165x6
Leg Press: 200x12, 290x12, 380x10, 460x4
Leg Extensions
SLDL
Leg Curls

****, my right glute started feeling tender, it has been for a while, I think it is because it was overworked when I did not want to pressure my left hamstring and glute, and when I picked the weight up, I knew it was not going to be good, I tried going heavier, but I knew it was going to hurt or something would happen... I'm hella pissed off! I think I'll take it light on squats for 2 weeks, and do some cardio to get my legs and tendons into condition...

[Antaeus]

Keep up the good work, bro! :)

[Luke530]

Tues. 11/26/02
Bench Press: 215x3 (:(), 205x4, 185x6
Incline DB Press: 50sx12, 60sx10, 70sx8, 75sx6
Flys: 30sx12, 40sx10, 50sx6, 50sx6
Dips: +40x12, +50x10, +65x10, +65x8 (I was burned from chest... I usually go up to about 95 now when I train arms again)
Skull Crushers: 75x12, 95x10, 95x8
DB French Press: 70x12, 85x10, 85x8

I was expecting to get at least 4 reps out of this :( damn!

I have to change the rep scheme for next week on BB press... anyone have any ideas?


I have my goals... by the time the year is over...

Squat: 225 - 5x5
Bench: 225x3
Deadlift: start doing them again

[Luke530]

Wed. 11/27/02

Bent Rows: 135x12, 165x12, 185x10, 205x6
T-Bar Rows: 2#x12, 3#x12, 4#x10, 4#+25x6
Cable Rows: 100x12, 125x10, 150x8, 175x5
Lat Pulldowns: 100x12, 125x12, 150x10, 175x6
1-Arm DB Rows: 75x10, 85x10, 95x6
Barbell Curls: 75x12, 85x8, 95x6, 95x5
Cable Curls: 3x
Reverse Curls: 3x

Thurs. 11/28/02 (@ Powerhouse... my gym was closed)
Front Squat: 135x12, 155x10, 175x8, 185x6, 185x6 (easy baby!)
Hack Squat(First Time!, I don't know what the sled weighed... quite a bit though... so I'm just putting down the weight I used minus the sled): 90x12, 110x10, 140x8, 150x8, 150x8!
Leg Extensions:3x
Leg Curls:3x
Glute-Ham Raises:3x (first time... bodyweight only for 10 reps)... I'm gonna be sore as hell after these... they felt great!
Seated Calf Raises: 4x

This is the first time I ever Fron Squatted 185... I was hella pumped!

[healthy n_fit]

wow! Great job Luke! Was the Front Squiat you did an all time PR?? Great going! You're rehabbing quite well! :) How did hack squats feel??

[healthy n_fit]

BTW..go to "the other forum" now....I'll respond to yuo PM now..and we can chat in the room..

[Luke530]

Originally posted by healthy n'fit
wow! Great job Luke! Was the Front Squiat you did an all time PR?? Great going! You're rehabbing quite well! :) How did hack squats feel??

yep... PR! all-time!

hack squats felt strange at first... because I did them pretty damn deep, and it felt like I was pushing hard as hell and it was coming up, but slowly, it's also an akward position... but I kept knocking out rep after rep... burned the **** outta my legs... :D

[Luke530]

where the hell is the chat at "the other forum"?!

[healthy n_fit]

Originally posted by Luke530
where the hell is the chat at "the other forum"?!

well I edited it out....didn't want to "advertise" I'll PM it to you.

[Luke530]

Sun. 12/01/02

Squat: same as last week
Leg Press:
Leg Extension:
Lying Leg Curls:
Standing Leg Curls:
Calves:

I'm just going to go 1x per week from now on... my leg has been bothering me and recovery has been slow because of it, I need more rest, so 1x per week, t's time to get down to business, because Iv'e got 5 weeks till I cut...

[Deciever]

good decision

[Antaeus]

good stuff dude, and good to remember that you're still rehabbing. :)

[Luke530]

Tues. 12/03/02

Chest/Tris
Bench Press: 140x10, 160x8, 185x6, 205x4, 205x4 (took it light... my gains were stalling... going for 215x5 next week)
Incline DB Press: 60x12, 70x8, 75x8, 80x4
Dips: +45x10, +60x8, +75x6, +75x6
Flys: 35x12, 45x10, 45x8, 50x6
Skull Crushers: 75x12, 95x10, 105x5 (touch spot)
French Press: 75x14, 85x8, 85x8

[Luke530]

Wed 12/04/02

Back/Bis
Bent Rows: 135x12, 155x12, 185x10, 185x8, 185x8
T-Bar Rows: 2#x12, 3#x12, 4#x10, 4#x10
Wide-Grip Cable Rows: 100x12, 125x12, 150x8, 150x8
Lat Pulldowns: 100x12, 125x12, 150x10, 175x8
1-Arm DB Rows: 85x10, 85x10, 95x8
Barbell Curls: 4x
Cable Curls: 3x
Reverse Curls: 3x

(I was sick today... skipped school, but NOT my workout:D)

Thurs: 12/05/02
I'm incorporating a bit of westside... I was going to stop hitting legs 2x per week, but instead, I will do DE Squat and Shoulders on this day... sooo...
Squat: 135 10x2
Glute-Ham Raises: 3x10
Leg Extensions: 3x12
Military Press: 4x
Lateral Raises: 2x4-part drop set (ouch!)
Rear Delt Raises: 2x4-part drop set (double ouch!)
Shrugs: 4x
Calves: 4x

I need a bit of help with thursday... anyone wanna point me in the right direction and do some editing to my exercises?

[Luke530]

ME Squat: 135x10, 165x6, 185x4, 205x4, 225x2, 225x2
Leg Press: 1#x12, 2#x12, 3#x10, 4#x8, 5#x4
Hack Squat: 1#x10, 1#+25x8, 1#+25x6, 1#+25x6
Lying Leg Curls: 100x12, 130x10, 150x8
Glute-Ham Raises: 10, +10x10, +25x6
Calves: 6x

225x2... ehh... gettin better, but I need to work on form big-time... I keep shifting my hips to the right when I stand up! also I don't know if i'm sitting back correctly... I need some vids, if anyone has any, hook 'em up!

also, when I weak my belt... I feel a strong burning feeling below it in my lower (all the way by my hip) left abs

[Deciever]

looked like a good workout. I see you have access to a glute ham raise... lucky..

Congrats on the squat ..you're progressing quickly.
About your hips shifting, just forcefully think about keeping your body in alignment.

And i have no clue about your belt problem.

[Luke530]

Originally posted by Deciever

And i have no clue about your belt problem.

Thanks...

about the belt... I'm scared to wear it now... thinking I might get a hernia from it... so I'll just go beltless...

[Luke530]

Tues. 12/10/02

ME Bench: 135x12, 155x6, 185x6, 205x3, 215x3, 215x3
Incline DB Press: 60x12, 70x10, 80x6, 80x4
Dips: +40x10, +65x8, +65x8, +65x8
Flys: 35x12, 45x8, 45x8, 45x8
French Press: 70x12, 85x8, 85x8
Skull Crushers (Different EZ-Bar): 75x12, 95x8, 95x8

Comments: 215x3 came up like a feather both times... well, maybe not like a feather, but the explosiveness was ther for two reps and the third one cam up pretty quick, just not like the other two.... 2 plates next week baby!!! The EZ-Bar I used was very close grip, so the weights were not what I wanted... :( Also, what do you boys think about doing DE squat and bench on the same day??? :confused:

-Luke

[Deciever]

you better get your ass squattting before your bench passes your squat.

Nice work though..

As for DE Bench and squat on the same day, i suppose you can do that, but i wouldnt make it a habit..

[Luke530]

Originally posted by Deciever
you better get your ass squattting before your bench passes your squat.

Nice work though..

As for DE Bench and squat on the same day, i suppose you can do that, but i wouldnt make it a habit..

the problem is, I'm one of those people naturally gifted in bench... and my squat has never been very good... hopefully I can progress faster squatting then benching... I probably will, going for 235x3 next week :D

[Luke530]

DE Legs/ Shoulders – 12/12/02
DE Squat: 95x10/115x3x6 + 1 chain/115x2x4 + 2 chains
Glute-Ham Raises: 3x10, 9, 6
Leg Extensions: 100x12, 125x10, 150x8
Military Press: 95x10, 115x10, 125x8, 125x6
Lateral Raises: 2x3-part drop set (30, 25, 20)
Rear-Delt Raises: 2x3-part drop set (30, 25, 20)
Shrugs: 3x
Calves: 6x

Comments: I think the chains are ¼in thick… It’s my first time using chains… they felt a bit unusual but they felt good.

[Kane Fan]

what
no close grip benching?
I'd skip one of the tricep extending things for CGB

[Luke530]

Originally posted by Kane Fan
what
no close grip benching?
I'd skip one of the tricep extending things for CGB

no, I do them every once in a while... just not recently... :D

[healthy n_fit]

Nice job!! Damn.....i want to military over 100 like you one day...

[Luke530]

Originally posted by healthy n'fit
Nice job!! Damn.....i want to military over 100 like you one day...

LOL, you'll get it...

I can't wait to get the big plates on there... hopefully in about 2 weeks or so... I hope!

[Deciever]

it looks awesome when you can use 1 plate.. i did seated militaries and got 135 for 1 or 2, bringing it down to my nose.. i was so happy after that!

[healthy n_fit]

Originally posted by Deciever
it looks awesome when you can use 1 plate.. i did seated militaries and got 135 for 1 or 2, bringing it down to my nose.. i was so happy after that!

I know! I saw my dad doing them, it looks so cool! :)

[healthy n_fit]

Originally posted by Luke530
LOL, you'll get it...

I can't wait to get the big plates on there... hopefully in about 2 weeks or so... I hope!


Yeah, i know! Good luck!

I'll be moving on to dumbell militaries for the next three weeks. ;)

[Luke530]

Thanks guys!

[Deciever]

good luck with the big plates!

[healthy n_fit]

Thanks.....and. no problem!!! Do well! :)

[lilmuscleman]

ya, i love militaries! they're really fun. hopefully i'll get some real weight on em too. they're man exercises muahahaha :) gj Luke
can't wait til im at 135. i'm at 105 for six now. cheers, man

[Kane Fan]

wow I thought I was doing lousy on mpress
apparently I'm doing good : O )

[Luke530]

ME Legs – 12/15/02
Squat: 135x10, 185x6, 205x3, 235x2, 185x3
Leg Press: 2#x12, 3#x12, 4#x6, 4#x6
Hack Squat: 1#x10, 1#+25x10, 1#+25x8, 1#+25x6
Leg Extensions: 4x
Lying Leg Curls: 4x
Glute-Ham Raises: 10, +25x6, +25x6
Calves: 6x

damn... my posterior chain need a major strengthening overhaul... I need to switch the rep range... low reps are becoming very taxing on my body... I gotta start going 6-8 next week, probably with 205 :(

my bench is gonna rule my squat soon... I just progress fast with bench...

[Deciever]

yeah ,its always good to change up your reps. looks lke you can up the reps for a few weeks, and tehn go back to lower reps.

nice work on the 235 x 2

[lilmuscleman]

yep, good job on the 235 for 2. you gotta be careful not to get burnt out when doing really low reps

[Luke530]

thanks guys... BTW... these were done belt less... completely raw...

does anyone know a good periodizatoin program (2x per week preferably... 3 at most)

[Luke530]

ME Bench – 12/17/02
ME Bench: 135x12, 155x6, 185x6, 205x3, 225x2
Incline DB Press: 60x12, 70x10, 80x6, 80x4
Hammer Strength Dips: 90x12, 180x10, 230x6, 230x6
Flys: 35x12, 45x8, 45x8, 45x8
French Press: 70x14, 85x8, 85x8
Skull Crushers: 70x12, 90x6, 90x4

Not a bad workout today... I was at my new gym that just opened up... it's AMAZING!!! hundreds of hammerstrength and nautilus machines... lots of free weights (6 flat benches, 4 incline, 3 decline, like 10 free benches, 2 bent row platfoms, 2 military press stations, 2 T-Bar Row Stations, 5 squat racks, etc...)

Cutting begins jan 6th for about 8 weeks until march 3rd... it will be slow cutting 1-2lbs. per week, hopefully I will still be gaining some strength, although that may not be possible, i'm still gonna try.

[healthy n_fit]

Nice job!! Looks like this stuiff is working out well for you! :) Good luck cutting!

[Luke530]

Originally posted by healthy n'fit
Nice job!! Looks like this stuiff is working out well for you! :) Good luck cutting!

thanks bro... what do you think... 235x1 next week, or stay with 225... I'm not sure if 235 will come up... but I can go for it...

[healthy n_fit]

Originally posted by Luke530
thanks bro... what do you think... 235x1 next week, or stay with 225... I'm not sure if 235 will come up... but I can go for it...

Ya, stick with 225 for now.

[Luke530]

ME Bench – 12/24/02
ME Bench: 135x12, 155x8, 185x6, 205x1, 225x1, 235x1!
Incline DB Press: 60x12, 70x10, 80x6, 80x4
Hammer Strength Dips: 180x12, 230x10, 250x6, 250x6
Flys: 35x12, 45x8, 45x8, 45x8
Skull Crushers: 70x12, 90x6, 90x4
Rope Pressdowns: 80x10, 80x8, 80x8
Abs

Damn... 225 came up fast... It felt heavy but it just shot up... I'm pretty damn happy!

[healthy n_fit]

Hey man, excellent job! So.....ya mustered up the courage to do it ;) Good job....I'm glad you're doing good. Keep it up. It looks like ya had a good workout.

[lilmuscleman]

great job man. i really have had a lot of fun since i started Westside, or powerlifting in general for that matter :)

[Luke530]

OFF – 12/28/02 – 1/2/03 (vacation)

ME Bench – 01/02/03
ME Bench: 135x12, 155x6, 185x6, 205x1, 225x1, 250x1 (PR!)
Incline DB Press: 60x12, 70x10, 80x6, 80x4
Hammer Strength Dips: 180x12, 270x6, 270x5, 270x4
Flys: 35x12, 45x8, 45x8, 45x8
Skull Crushers: 70x12, 90x8, 100x5
Rope Pressdowns: 50x8, 50x8, 50x8
1-Arm Reverse Pressdowns: 40x8, 40x8, 35x8
Abs

HOLY ****... My friend got me pumped as hell, and I nailed 250... it was rediculous! made my day! I was going for 235, then I told myself, why not 245, and my firend was just like "245? why not 250, it's a better number for the mind, 245 is just some odd number, and 5lbs. wont make a difference" and bamm! it just came up!

[Deciever]

sweet man!! congrats on the bench....

hehe, you bench more than you squat now :)

whats with the high volume of assistance exercises? Just felt like doing more?

[Luke530]

Originally posted by Deciever
sweet man!! congrats on the bench....

hehe, you bench more than you squat now :)

whats with the high volume of assistance exercises? Just felt like doing more?
ohh ****... I forgot to write down my last leg workout... I busted out 265x3! I don't know what the hell happened...

yeah... first day back, i needed to do some extra work, I felt sooo good, LOL

[Deciever]

wow man.. all yours lifts are progressing quick

[Luke530]

Originally posted by Deciever
wow man.. all yours lifts are progressing quick

I think I got one of those "spurts"... because I'm trying to lose fat as well (slowly)

[healthy n_fit]

Wow, Luke, you really ARE improving fast! I'm glad for you. You must be really happy. :)

[lilmuscleman]

Originally posted by Luke530
I think I got one of those "spurts"... because I'm trying to lose fat as well (slowly)

hehe i want some magic spurts too. g'job man

[Antaeus]

Nice job on the bench PR bro. How's the hammy?

[Luke530]

Originally posted by Antaeus
Nice job on the bench PR bro. How's the hammy?

thanks guys... the hammy is @ 100% I think... it does not bother me at all anymore...

[lilmuscleman]

Originally posted by Luke530
thanks guys... the hammy is @ 100% I think... it does not bother me at all anymore...

good to hear

[Luke530]

Originally posted by lilmuscleman
good to hear

yeah, it is... I finally look foreward to training legs :D

[healthy n_fit]

Originally posted by Luke530
yeah, it is... I finally look foreward to training legs :D

Hell yea!!! I'm glad to hear you're better! And damn, you rehabilitated so fast!!! You will surpass your old PRs in no time! :)

[Luke530]

ME Legs – 01/12/03
Squat: 135x12, 185x10, 225x8, 245x5, 245x3
(the 265x3 last week was probably not parallel like I thought... these were)
Leg Press: 180x12, 270x12, 410x10, 500x6
Hack Squat: 90x12, 180x12, 270x12, 320x10
Superset:
Leg Extensions: 2x4-part drop set from 180-90
Seated Leg Curls: 2x4-part drop set from 160-80
Standing Leg Curls: 40x3x8
Calves:
Standing Calf Raises: 5x
Seated Calf Raises: 2-drop sets

OFF – 01/13/03

ME Bench – 01/14/03
ME Bench: 135x12, 185x6, 205x1, 225x1, 245x1, 265x0 (miss)
Approximate max: 255-260 - I just missed...
Incline Hammer Strength Press (Iso): 90x12, 140x12, 180x8, 180x8
Hammer Strength Dips: 180x12, 230x10, 270x8, 270x8
Pec-Deck: 120x8, 120x8

Comments: Headache + Felt nauseous… had to end early…

[Luke530]

My New Routine... what do you guys think... add comments/revisions please. peace

12 Week Squat Cycle - Max = approx. 275
Week: Weight x Reps x Sets
1 195x10x2
2 205x8x2
3 215x5x2
4 225x5x2
5 235x5x2
6 245x5x2
7 255x3x2
8 265x3x2
9 275x2x2
10 285x1x2
11 295x1x2
12 315x1x2


DE Day
1 135x3x10
2 135x3x10
3 135x3x8 185x1x2
4 145x2x10
5 145x2x10
6 145x2x8 205x1x2
7 135x3x10
8 135x3x10
9 155x2x10
10 155x2x10
11 135x3x6 185x1x2 205x1x2
12 135x3x8 185x1x1 225x1x1


8 Week Bench Cycle - Max = approx. 255
Week: Weight x Reps x Sets
1 175x10x2
2 190x8x2
3 200x6x2
4 215x4x2
5 225x2x2
6 245x2x2
7 255x2x2
8 Max 265-275

[Luke530]

LOL, crazy day today... high volume... I just kinda felt like lifting today, so I added about 350 cals. to my diet today... I don't need to be overtraining, LOL

Back – 01/15/03
Deadlift: 135x12, 185x10, 225x8, 255x5, 275x3
Bent Rows: 135x12, 185x10, 205x8, 205x8
T-Bar Rows: 2#x12, 3#x12, 4#x8, 4#x8
Chins: 8,6,6,6
Hammer Strength Row (Wide-Hammer Grip): 90x12, 140x12, 180x12
1-Arm DB Rows: 85x12, 95x10, 105x8
Barbell Curls: 60x10, 80x10, 90x8, 90x6
Cable (Crucifix) Curls: 55x8, 55x8, 55x8
Reverse Curls: 55x8, 55x8, 55x8
Forearms: 8x