Gymratluke FIANLLY takes the plunge! My journey to the NANBF Stage June 25th

[gymratluke]

Thought I should start a prep journal since this is my first show, and with no trainer, I may need some help/motivation from the others who've done this before. I've been dieting now for 2 months. Started at 198lbs, Im now down to 185 and I've got 13 weeks left. I'm guessing I will be somewhere between 165-173lbs by show time but that number really means nothing to me. All I want is to get completely shredded!


Few pics from this week

[Warrior9]

first! good luck dude, ill be following along

[FATHER FLEX]

Tell you this much! You get up on stage and you are going to be hooked!

[Young9]

definitely the leanest I have seen you big guy! Keep it up...whats ur numbers and protocol looking like?

[gymratluke]

I've been training seriously since 05 after a year of obsessive weight loss. I got into bodybuilding to keep myself in shape and to stay out of trouble. My life before bodybuilding involved a lot of drug use and drinking, and I was heading down the wrong path. This is me back in 04 when I was 230lbs






After I started figuring things out I found that I was more or less born to be a powerlifter. Still havent done any meets but I started doing Highland games 4 years ago, won a few overalls as a novice, now Im in the Amateur class with the big boys!



I've been wanting to give bodybuilding a shot for a while now, mainly after meeting the guys from 3DMJ 2 years ago. I own a landscaping business and with how busy we've been its been hard to commit to anything in the summer time while we are the at our busiest. I've also been cursed with the worlds worst lower back, so I have been injured A LOT in the past few years. Having a physical job and a bad low back has stopped me from having any kind of set routine. I have to train instinctively and just hit body parts as often as I can without overtraining. If my back feels wrecked from work or Im too worn out, I just have to take a day off or else I risk getting hurt. Hopefully I can hang in there for the next 13 weeks without too many days off or any back problems.

[gymratluke]

first! good luck dude, ill be following along

Thanks bro, glad to have ya!

Tell you this much! You get up on stage and you are going to be hooked!

Oh, Im sure I will be....I CANT WAIT!!!

definitely the leanest I have seen you big guy! Keep it up...whats ur numbers and protocol looking like?

Thanks Nick, I believe I am the leanest I've ever been right now! I change my numbers up depending on if I do morning cardio and how blasted I get from work, but most days I shoot for 250P, 275CHO, 50F. I have lower carb days at the beginning of the week after my carb up and I bump the fat up to 60-70 on those days.

[gymratluke]

Intro

Leg day is rough for me. I love training heavy, but I cant because my backs been feeling really abused as of late. And when training alone its hard to push the limits with high reps.


Training

Single Leg Exts-1plx15,15,15
SS w/
Kneeling Single Leg Curl-1plx15,15,15

Smith Single Leg Lunge- 95x15, 115x12, 135x10

Cybex Hack Squat- 4plx15, 5plx15, 6plx15

Ghetto GHR's- BWx15,15,15

Leg Press- 10plx25,25,25

Leg Exts- 2plx25, 3plx20, 4plx15, 5plx12

Bike- 10 Mins up to 12 resistance.

Did a couple Ab and calf super sets after the bike. Emp Deep stretch on calves and TUT on abs

Debrief

Better then I thought it would be. Back didnt like hack squats tonight for some reason, and that usually feels total fine. Had a refeed yesterday.


Nutrition

250/250/50

[Bnizzle163]

Starting lean Luke! Been looking forward to this . You're going to rock it.

[FATHER FLEX]

Cybex Hack...6 for 15? WTF!

[gymratluke]

Starting lean Luke! Been looking forward to this . You're going to rock it.

Thanks brother! Wish I wish even leaner...like Berto status! lol

Cybex Hack...6 for 15? WTF!

TOTAL PLATES...not per side!

[Quelly]

dude, you got as much support as you want brother! You got my number, you got my email, I got your back brother, can't wait to see you take the stage Luke!

[FATHER FLEX]

TOTAL PLATES...not per side!

Shoot....I was about to say, but knowing how much you have squatted in the passed was not questioning it at all! Lovely hack squat machine eh!

[gymratluke]

dude, you got as much support as you want brother! You got my number, you got my email, I got your back brother, can't wait to see you take the stage Luke!

I hate bothering people though, so Im saving the late night phone calls for when Im so lean that my brains deteriorating from lack of carbs, then you can talk me off the ledge

Shoot....I was about to say, but knowing how much you have squatted in the passed was not questioning it at all! Lovely hack squat machine eh!

lol I have done 10plates before, but that feels like it puts some stress on my lower back, so I'll only be doing that if Im feelin REALLY good.

[nads786]

In! You've made some sick progress.

[toddbz]

lol I have done 10plates before, but that feels like it puts some stress on my lower back, so I'll only be doing that if Im feelin REALLY good.

At least you're learning what your back can handle so you're not constantly jacked up.

[Quelly]

I hate bothering people though, so Im saving the late night phone calls for when Im so lean that my brains deteriorating from lack of carbs, then you can talk me off the ledge

More than happy too, and PLEASE don't ever think it's a bother to hear from you dude.

[gymratluke]

In! You've made some sick progress.

Thanks brother, it feels good lookin back at my old pics, even pics from just a couple years back...

At least you're learning what your back can handle so you're not constantly jacked up.

Exactly...its hard for me to admit that Im pretty much wrecked but I just wont hang it up. I love lifting way too much to stop, I gotta just train as smart as I can while still fulfilling that part of me that needs to feel heavy weight.

[gymratluke]

More than happy too, and PLEASE don't ever think it's a bother to hear from you dude.

Thanks man, its good to hear u say that. As it gets closer to stage time Im probably gonna need a couple people I can just talk to and convince me that everythings gonna be ok lol Im not gonna lie, Im so f*cking nervous man.

[Quelly]

Thanks man, its good to hear u say that. As it gets closer to stage time Im probably gonna need a couple people I can just talk to and convince me that everythings gonna be ok lol Im not gonna lie, Im so f*cking nervous man.

And that's completely normal and healthy

[gymratluke]

Intro

Love shoulder days! Dont get me wrong, its actually the most painful workout for me, cause I get insane shoulder pumps! But I look SO much bigger when my shoulders are pumped up. I seriously feel inches wider and my caps look so good now, I feel like I look the bodybuilder part much better because of it. I've never thought much of my shoulders, but I've definitely accomplished a lot in the last year trying to bring them up from what I thought was a bit of a weakness in relation to the size of my chest/back.


Training

DB Shoulder Press
*2 warms up sets
85x12,10,9

-Little help on the last two reps on set 3


Smith BTN 1.5's
95x6,5,5

-1.5s are 1 and a half reps for 1. So I go down, half up, down, then all the way up for 1 rep. Deep stretch, all the way down, it gives the most painful sh pump of all exercises.


HS SH Press
2ppsx8,8,8

SS w/

Rev Peck Deck
100x12,12,12

-Heaviest I've gone on these since switching to the no grip version, just pressing back with my hands.


Seated DB Laterals
30x15,15,15

-Favorite exercise hands down. Make my shoulders look crazy, will have to get a vid of these some time.


Rev Cable Fly
50x10,9,8

-R Delts were fried after these, best r delt exercise there is IMO

SS w/

Standing DB H Grip Front Raise
40x10,8,7


12 min Treadmill
walk 2mins
run 6mins @ 8mph
Walk 2mins


Bike
8 mins going up in resistance from 6 to 13



Debrief

Great shoulder workout. Really felt like dieting had taken effect today. Endurance was fine, but it seemed like the 2nd and 3rd sets just felt heavier if that makes sense. Still got a massive pump and did the workout fast. Dont think we lifted more then 25mins or so. Best cardio session I've had in a while. Shirt cause completely soacked after the 20 mins was up. Quad pump from hell on the bike. I really like biking now, but I cant do it long, the pump is so bad, its hard to ignore sometimes.

Traps tomorrow with back



Nutrition

200/220/50

[gymratluke]

And that's completely normal and healthy

Thank god lol

[tonsti]

Thanks man, its good to hear u say that. As it gets closer to stage time Im probably gonna need a couple people I can just talk to and convince me that everythings gonna be ok lol Im not gonna lie, Im so f*cking nervous man.

I share your nerves Luke!I also have my 1st show coming at the end of July!!I will be watching I may even have to show up and cheer you on(Im in seattle) Best of luck man!!

[workhard247]

I'm just catching up with your progress........impressive man. Keep it up. I will be following.

[toddbz]

Exactly...its hard for me to admit that Im pretty much wrecked but I just wont hang it up. I love lifting way too much to stop, I gotta just train as smart as I can while still fulfilling that part of me that needs to feel heavy weight.

Yeah you just have to pick and choose where to go nuts, and which things are just out of the question all together...to keep YOU together

[gymratluke]

I share your nerves Luke!I also have my 1st show coming at the end of July!!I will be watching I may even have to show up and cheer you on(Im in seattle) Best of luck man!!

Kevin and Denises show July 30th at the Moore Theater?! I may very well be competing in that show if everything goes well for my first one! Either way I will be there watching though...thanks for stoppin in! Good luck to ya for the rest of your prep!

I'm just catching up with your progress........impressive man. Keep it up. I will be following.

Thanks brother, glad to have ya!

Yeah you just have to pick and choose where to go nuts, and which things are just out of the question all together...to keep YOU together

Yep yep

[Bnizzle163]

Envious of your shoulder pressing strength Luke. I'm so excited to watch the next 13 weeks unfold. Get what's yours brother!

[gymratluke]

Envious of your shoulder pressing strength Luke. I'm so excited to watch the next 13 weeks unfold. Get what's yours brother!

Thanks bro, when my backs feeling a little better I will def be doing some heavier pressing...always feels good banging those benjamins of over the head!

I cant wait either man, its gonna get nuts here real quick though, I can feel it!

[tonsti]

Yep thats the show Luke.Ether way I will track ya down and say hello.Enjoy the ride! :0

[gymratluke]

Yep thats the show Luke.Ether way I will track ya down and say hello.Enjoy the ride! :0

Sounds good!

[gymratluke]

Can I get your thoughts...

http://forum.bodybuilding.com/showth...hp?t=133118123