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!

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...

[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... )

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.

http://forum.bodybuilding.com/showth...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! 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...

[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)

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???

-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

[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