ITS NOT PAIN, ITS PUNISHMENT...gymratluke's bodybuilding journal

[gymratluke]

disgusting.

lol thats a good word for it!

Enjoy teh carbzz

Oh man I am!!

HOLY 20 repper squats batman. Sick looking workout

Yeah man, wish you could feel how my legs feel today!!

[lewdog_5]

I bet you are sore as hell from all that work. Good to see the intensity is back Luke

[gymratluke]

3:00pm
50 Mins
Total Work Sets- 42
203lbs

Standing DB Curl- 35x15, 35x15, 35x15
SS w/
HS V Squat- 270x20, 270x20, 270x20
SS w/
V Bar Press Downs- 80x20, 80x20, 80x20

Seated Ham Curl- 45x12, 45x10, 45x10
SS w/
Leg Press- 600x15, 600x15, 600x15
SS w/
OH EZ Exts- 90x15, 90x15, 90x15

Leg Exts- 115x20, 115x20, 115x20
SS w/
Leg Curl- 115x20, 115x20, 115x20
SS w/
LF Bi Curl- 95x15, 95x15, 95x15
SS w/
Dips- BWx15, 15, 15
SS w/
Standing Calf Raise- 150x20, 150x20, 150x20

Rev BB wrist Curls- 35x25, 35x25, 35x25
SS w/
BTB BB Wrist Curls- 105x20, 105x20, 105x20
SS w/
Seated Calf Raise- 225x20, 225x20, 225x20

Well that was a pretty good workout! Notice this is the second day workin arms/legs this week! I think I should try to make this a habit since legs and arms are my weak points. Today and Tomorrow are gonna be my carb up days and then back to Keto Sunday. My legs are gonna be sore as f*ck from the high rep Vsquats AND Leg presses. They are already startin to feel like jello...

BUMPSKI

[benjamin0]

Yeah man, wish you could feel how my legs feel today!!

I certainly do NOT wish that, actually,

[iron619]

Nice workout, bodybuilder.

[RipStone]

Nice workout, bodybuilder.

Uh noez he didznt...

[gymratluke]

I bet you are sore as hell from all that work. Good to see the intensity is back Luke

Hell yeah man! Thanks!

I certainly do NOT wish that, actually,

lol true dat!

Nice workout, bodybuilder.

Uh noez he didznt...

He did

[iron619]

Hell yeah man! Thanks!

lol true dat!



He did

lol, just messin' around, and you know this maaaaaaaaaaaaaaaaan

[gymratluke]

lol, just messin' around, and you know this maaaaaaaaaaaaaaaaan

Yeah I know

[gymratluke]

3:00pm
40 Mins
39 Sets
203lbs

Arnold Presses- 35x15, 15, 15
SS w/
Seated Calf Raises- 180x30, 30 30

Rev Peck Deck- 90x20, 20 20
SS w/
Stanging Calf Raise- 110x20, 20, 20
SS w/
LF SH Press- 100x15, 15 15

DB Shrug- 120x20, 20, 20
SS w/
Seated Calf Raise- 270x15, 270x15, 270x15

DB Laterals- 30x15, 15, 15
SS w/
Hs Shrugs- 270x20, 20, 20

BTB Cable Laterals- 15x 15, 12, 10
SS w/
HG Fronts- 35x12, 10, 9

Bent DB Laterals- 40x15, 15, 15
SS w/
HS Sh Press- 50x30, 25, 20

Great workout!! Shoulders were pumped as f*ck! Went up in weight and/or reps on all exercises and still did it mad fast!! Felt sick AND I LIKE IT!!!

Side note: I think my calves look bigger after just starting training them last week. I have noticed a lot of endurance and stength gains in a very short period of time.

[iron619]

Good delt day dude. Do you do the Arnold Presses standing or seated? If you did them standing, you would work more stuff (core, balance...etc)

How's your diet been man? Any changes?

[gymratluke]

Good delt day dude. Do you do the Arnold Presses standing or seated? If you did them standing, you would work more stuff (core, balance...etc)

How's your diet been man? Any changes?

Thanks bud! I do em seated just as a light shoulder warm up.

Diets great! Id give my diet an 8.5 outta 10. Could be a little better but Ill be perfecting it in the next couple weeks so...

[nads786]

3:00pm
40 Mins
39 Sets
203lbs

Arnold Presses- 35x15, 15, 15
SS w/
Seated Calf Raises- 180x30, 30 30

Rev Peck Deck- 90x20, 20 20
SS w/
Stanging Calf Raise- 110x20, 20, 20
SS w/
LF SH Press- 100x15, 15 15

DB Shrug- 120x20, 20, 20
SS w/
Seated Calf Raise- 270x15, 270x15, 270x15

DB Laterals- 30x15, 15, 15
SS w/
Hs Shrugs- 270x20, 20, 20

BTB Cable Laterals- 15x 15, 12, 10
SS w/
HG Fronts- 35x12, 10, 9

Bent DB Laterals- 40x15, 15, 15
SS w/
HS Sh Press- 50x30, 25, 20

Great workout!! Shoulders were pumped as f*ck! Went up in weight and/or reps on all exercises and still did it mad fast!! Felt sick AND I LIKE IT!!!

Side note: I think my calves look bigger after just starting training them last week. I have noticed a lot of endurance and stength gains in a very short period of time.

great workout man, i bet ur delts were insanely pumped

[nrk5014]

omg how do you do this? almost a set a minute, that is literally NO stopping. crazy mother****er. sick job.

[benjamin0]

High reppage in the delts with no breaks is STELLAR. Makes me feel so macho Good job with teh mad pumpz

[Screamin]

Strong supersets

I love supersetting non-related body parts Cardio and a killer weight workout in one

[gymratluke]

great workout man, i bet ur delts were insanely pumped

Understatement there...

omg how do you do this? almost a set a minute, that is literally NO stopping. crazy mother****er. sick job.

Yeah I dont even know man! I just go as hard as I can til Im done and see what I done did...I surprise myself everytime!!

High reppage in the delts with no breaks is STELLAR. Makes me feel so macho Good job with teh mad pumpz

Thats a good word for it! Thanks dude!

Strong supersets

I love supersetting non-related body parts Cardio and a killer weight workout in one

Exactly! You have no idea how much better shape I am in after just a week of this stuff. I work so much harder now at work and the workouts are gettin easier...

[gymratluke]

4:45pm
47 Mins
45 Sets
206lbs

Inc DB Curls- 25x15x4
SS w/
HS VSquat- 315x20x4
SS w/
Rev Grip Press Downs- 50x20x5

Standing Ham Curls- 50x10x3
SS w/
Leg Press- 800x10x3
SS w/
OH EZ Exts- 100x15x3

Leg Exts- 145x15x3
SS w/
Leg Curls- 145x15x3
SS w/
Standing Calf- 130x15x3
SS w/
LF Bi Curl- 110x15x3
SS w/
Dips- BWx15x3

Rev BB Wrist Curls- 35x25x3
SS w/
BTB BB Wrist Curls- 105x20x3
SS w/
Toe Presses- 600x15x3

Dead Hangs- 35 Sec, 35 Sec, 30 Sec

AWESOME WORKOUT!!! It was much harder with the heavier weights on legs but I kept pushin as hard as I could to keep up a quick pace. I had my two employees with me tonight and I was straight amazed at how well they kept up. They only skipped the 4th set on that first TRI Set. They did a lot less weight and a lot less reps but they still hung right at my side. I felt proud...

EDIT- F*cked up my low back again! I felt somethin during my last set of Leg Presses. This is why I didnt do a fourth set. It kinda scared me and it wasnt too bad during the rest of the workout, but it HURTS NOW!

[FrostFox]

Another kickass workout. Nice to see you again, Luke

[nrk5014]

oh mai gawd . your body must be all kinds of ****ed up. talk about keepin it guessinggg, woww.

[stealth_swimmer]

those look like some high intensity leg extensions, let alone the supersetting stuff.

[gymratluke]

Another kickass workout. Nice to see you again, Luke

Hey thanks bud! Glad to see you're back now!

oh mai gawd . your body must be all kinds of ****ed up. talk about keepin it guessinggg, woww.

Yeah you have no idea! Thanks Nick!

those look like some high intensity leg extensions, let alone the supersetting stuff.

Meh, I got more in me next time!

[gymratluke]

By the End of July....

http://forum.bodybuilding.com/photo/...1&ppuser=79857

http://forum.bodybuilding.com/photo/...9&ppuser=79857

http://forum.bodybuilding.com/photo/...9&ppuser=79857

And By Sept I want to be even leaner...

[RipStone]

How's your back feeling today? I hope its better man.

By the looks of those pics, your back sure is not missing heavy deads, etc. Holy latspread!!

[gymratluke]

How's your back feeling today? I hope its better man.

By the looks of those pics, your back sure is not missing heavy deads, etc. Holy latspread!!

Well...it hurts....really bad....but Im not gonna quit lifting....so whatever....

[Screamin]

And By Sept I want to be even leaner...

Do it! And get bigger while you're at it

[PanzeR-]

Well...it hurts....really bad....but Im not gonna quit lifting....so whatever....

Freaking sick workout luke. Thats the kind of insanity we are used to see in here.

Hope your back will get better soon enough and keep us updated on its state.

[gymratluke]

Do it! And get bigger while you're at it

Im plannin on it!!

Freaking sick workout luke. Thats the kind of insanity we are used to see in here.

Hope your back will get better soon enough and keep us updated on its state.

Thanks dude! Its the kind of workouts I used to do that I really missed! I didnt realize how good these PUMP workouts felt...

Will do, it hurts but its gonna be ok...

[nrk5014]

def realistic goals. im sure you can do even more.

sick animal posters in the background.

hows keto going?

[IRONMANN1]

Damn, i have a hard time following your journal. So many ups and downs.

It's like you're !!!!!!!!!! one second. Then the next...lol...


What do you plan on doing about your back? Seems like you need some sort of plan, because, you're reinjuring it consistantly.

I feel for you man..