Getbig Bodybuilding Boards > Training Logs and Info
Lou's Offseason Quest to Compete........Cmon Davie!
Lugar:
Goal - May 2, 2009 Canton Invitational
Currently:
6'2, 168, and prob 8-9 % bf......I'll use this as a tool for dietary and training advice and to also track my cals so yo guys know I'm not fooling around......
I've had some assistance from Davie, 210 and a few others....thanks! Currently on an HRT dose of 200mg which I've upped to 300mg to help me with the cals......
30 years old -
Goal - to compete in 2 years, keep my bf low, bulk to 225 eventually but 200 is my current goal: Would love to be there again:
Here's my training style
Monday - chest/calves (Bench str8 bar)
Tuesday - Back - heavy low rep deads, from 6 inches off the ground. Easier on the back, more feel.....
Wednesday - Delts - emphasis on standing oh press
Thursday - Chest - all dumbell movements
Friday - Aux day or off day - listen to my body - deads from the floor no wraps, hang cleans, Neck Bench or speed bench, str8 bar rows all 5 sets of 6, rows 3 sets of 8
Sat - arms or off day - 30 minutes cardio (sometime during the week if not here - moderate, once a week)
Sunday - Legs - squats 5x5 and heavy stiff leg deads, no lockout, just above the knee......
Cardio used to be 20 minutes 7x a week prework...nixed it.......trying to stay lean. #1 goal.......Trainer (actually my buddy who is assisting me and competes) says no cardio at all......wants my cals up and wants me to GROW......please help me.
Lugar:
My Diet - feel free to post any suggestions, weight is moving 2-3lbs a week, 2 weeks in..........thinking of starting a true cycle...just to get me up in weight...very skinny n weak!
wake at 630 - bcaas, shower, drive to office etc.
730 PRO CARB FAT
1/2 CUP OATS 5.00 27.00 3.00 150.00
1/2 CUP EGG BEATERS 18.00 - - 225.00
2 EGG WHITES 6.00 1.00 1.00 80.00
1 banana 1.50 30.00 1.40 125.00
2 pcs toast or englis muffin 4.00 30.00 3.00 160.00
34.50 88.00 8.40 740.00
10
3oz Flank Steak 21.00 - 3.75 135.00
4oz Buffalo 36 3.00 180
1 brown rice 3.00 45.00 3.00 210.00
60.00 45.00 9.75 525.00
1pm
5oz chicken 33.75 - 3.13 162.50
1 CUP OATS 10.00 54.00 6.00 300.00
43.75 54.00 9.13 462.50
TRAIN 3PMS
SIP ON GATORADE 16OZ WIT BCAAS - 55.00 - #REF! 200.00
600ISH
2 PCS TOAST 3.00 30.00 3.00 175.00
SALAD 2.00 30.00 3.00 200.00
can on tuna 43.00 - 2.00 280.00
45.00 0 30.00 5.00 0 480.00
7PM
2 TB PB 9.20 60.00 4.00 320.00
2PCS TOAST 3.00 30.00 3.00 175.00
1 banana 1.50 30.00 1.40 125.00
13.70 120.00 - 8.40 - 620.00
900
1/2 CUP EGG BEATERS 12.00 1.00 - 65.00
20 almonds 10.00 10.00 18.00 200.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
42.00 16.00 0 20.00 0 385.00
VEGGIES TO SNACK ON
238.95 - 408.00 #VALUE! 60.68 #REF! 3,412.50
many days wake up at midnight and 2am....midnight usually cottage cheese and veggies
2am sometimes a muscle milk shake
Lugar:
I got over 10 cases of bars from last years arnold...wonder if I should drink more shakes throughout the day or pound the bars....also, trainer advised 2 cheat meals a week....havent cheated in years!!!!
Lugar:
last weeks Monday routine....goal is to increase weight by 2-5lbs and or 1 rep on all big lifts (i.e. bench, deads, squat) each week.....chest routine is 2x a week all 5x5, then the 2nd day (thursday, last set is mulitplied by 1.02 and 3 reps are attempted.....then that becomes the following Mondays last set of 5x5....
**Will update after pm training sesion**
Monday March 12, 2007
PM wt 166
INCLINEdbell
135x12 12 6
145x8 8 6
180x7-8 8
165x4 DROP 4
150x5 3
140x6 4
FLAT BARBELL (startHERE)
0X15
95 0.5
115.00 0.6 5
125.00 0.7 5
145.00 0.8 5
165.00 0.9 5
185.00 1.02 3
sb les
PECK DECKS
135x12 12
135+x10 10
135+x10 10
150x9 DROP 9
135x6 4
125x6 4
flt fly
40x12 10
40x10 10
45x10 10
45x8 10
DECLINE BURNOUT
155x10 10
165x8 8
175x6 - barely 6
Seated Angled Calf-raise:
45+20x10
45x+25x10
45x25x25x5
45+25x10 45+10x10
Standing Calf-raise:
180x10
280x10
360x5
280x5
180x10
Lugar:
:o
1st two are this past weekend.....last one is from December........
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