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Author Topic: Lou's Offseason Quest to Compete........Cmon Davie!  (Read 13653 times)
Lugar
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« on: March 19, 2007, 06:42:16 AM »

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.

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« Reply #1 on: March 19, 2007, 06:45:58 AM »

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
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Lugar
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« Reply #2 on: March 19, 2007, 06:46:55 AM »

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!!!!
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« Reply #3 on: March 19, 2007, 06:50:52 AM »

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                  
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Lugar
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« Reply #4 on: March 19, 2007, 06:53:05 AM »

 Shocked

1st two are this past weekend.....last one is from December........


* jkurz 4.jpg (13 KB, 100x100 - viewed 630 times.)

* KURZ MARCH 17.jpg (11.78 KB, 104x104 - viewed 345 times.)

* MARCH 17.jpg (11.85 KB, 104x104 - viewed 350 times.)
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« Reply #5 on: March 19, 2007, 11:13:59 AM »

What state is the show being held in?

at what weight are you planning to compete at?
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Lugar
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« Reply #6 on: March 19, 2007, 11:21:59 AM »

Canton/Columbus Ohio.....lets worry about that when I get there.....I need some serious help first!!  2 years is a loooooooong time to stick this diet out, keep increasing cals and to stay off the treadmill....


I don't care about getting stronger so I have no strength goals....just wanna look good naked!

I dont care if I can squat bench or dead four plates as long as I look like I can......eh?  3 meals down, time to go train then come back here to the office....I'll post when I get back bout 6ish........
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« Reply #7 on: March 19, 2007, 11:50:15 AM »

Canton/Columbus Ohio.....lets worry about that when I get there.....I need some serious help first!!  2 years is a loooooooong time to stick this diet out, keep increasing cals and to stay off the treadmill....


I don't care about getting stronger so I have no strength goals....just wanna look good naked!

I dont care if I can squat bench or dead four plates as long as I look like I can......eh?  3 meals down, time to go train then come back here to the office....I'll post when I get back bout 6ish........

Ohio? Well, I'll put this out there right now. If you can get your head together & start listening to others - I'll go down the Ohio & see the show. This is provided I still live in Michigan at the time of the show.

I'm glad you're not worried about strength. Just focus on moving the weights & staying healthy. Leave your ego at the door of the gym.

Don't try to remain on a "diet" for two years. That's way too long & you need cheat a little here & there. Remember the good/bad foods.
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Lugar
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« Reply #8 on: March 19, 2007, 02:51:24 PM »

EVERYONE WILL BE there...plus ill pay
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« Reply #9 on: March 19, 2007, 03:15:18 PM »

Monday March 17, 2007                  
PM wt 166                  
** shitty session - weighed in really heavy for me at 170......thought about it the tntire time.  FIrst time in awhile I didnt increase weight or reps**  DId't have it...too much delt and chest work....next week....full week off...just abs and cardio.

                  
INCLINE barbell                  
145x8                  
150x7-8                  
150x7-8                  
165x4-5   DROP               
155x5                  
145x6                  
                  
FLAT BARBELL (startHERE)                  
0X15                  
95x5   0.5               
115x5   0.6   5            
135x5   0.7   5            
155x5   0.8   5            
185x4-5   0.9   4-5            
190x3   1   3            
 165x5       4            
155x6
205 x 0  failed.....3.4 way up if failure.   

            
PECK DECKS                  
135x12                  
135+x10                  
135+x10                  
150x9   DROP               
135x6                  
125x6                  
                  
flt fly                  
45x12                  
45x12                  
50x10                  
50x10                  
                  
DECLINE BURNOUT                  
160x10      10            
170x7-8      8            
180x5      6            
                     
Seated Angled Calf-raise:                  
45+25x10                  
45x+25+10x10                  
45x35x25x5                  
                  
45+25x10   45+10x10                  
                  
Standing Calf-raise:                  
220x10                  
320x10                   
STACKx5                  
220x10                  
320x10                  
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Lugar
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« Reply #10 on: March 19, 2007, 03:42:21 PM »

todays macros with 1-2 meals left....small....prebed and maybe one at midnight

 243.95     -       328.25    #VALUE!    58.18    #REF!    2,905.00


D+    SUCKS!
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Lugar
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« Reply #11 on: March 20, 2007, 04:43:47 AM »

Big Back Day!                            
  Last weekes rotuine...need to increase by 5!!!!

TUESDAY March 13 2007                                    
      WARMUP      WARMUP      WARMUP      SET 1      SET 2      SET 3
str8 rows      95x12      115x10      135x8  140      140x8   145   145x8   150   125x10 135   
                                    
                                    
DEADS       0x8        135x5       265x5   275   290x4 295                     
                                    
                                    
v barLAT PULLDOWN       140x8        140x8        160x3-4 - too  hvy        130x4        110x8       
       same                               
                                    
Dbell row (high) bench      75x8   80   85x8   90   95x4 100      75x5 80            
                                    
                                    
Wide pulls       150x12           150x12+        150++x10           170x10                
       same                               
                                    new goals in red - #1 goal UP CALS!!!!!!!  Come on......cardio tomorrow morning?  Only have one saturday 30 min session this week pretraining.....need some more....agreed?
                                    
                                    
                                    
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Lugar
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« Reply #12 on: March 20, 2007, 03:07:43 PM »

      WARMUP      WARMUP      WARMUP      SET 1      SET 2      SET 3   
str8 rows      115x12      135x10      140x8      145x8   15   155x7-8      135x10   
                                       
                                       
DEADS       0x8        135x5       275x5      295x3.5 --<  dropped wait 15 seconds, 2 more……               
                                         
                                       
underhand pulldown       80x12        100x10        110x8        120x6        130x5        90x12    
                                          
                                       
Dbell row (high) bench      80x8      90x8      100x4      90x6               
                                           
                                       
Wide pulls       150+x10           150++x12        170x10           170+x10                   
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« Reply #13 on: March 20, 2007, 03:09:28 PM »

toodays meals.....slacking...... .


bcaasa
1/2 CUP OATS   
1 CUP EGG BEATERS    
 1 banana   
2 pcs toast or englis muffin   
   
   
   
10   
3oz Flank Steak   
4oz Buffalo   
.75 cup  brown rice   
   
   
1pm   
6oz chicken   
.75 CUP OATS   

2 PCS TOAST   
SALAD   
can on tuna   
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Lugar
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« Reply #14 on: March 20, 2007, 04:43:12 PM »

strength is leveling out.  scsle is bout ssme as last week just losing abs prob due to water   ret. from cypionate.  is  this norml.  msy need more fats n csrbs.  most of my fat intake is from 9pm to midnight.  2 shskes.  1 with muscke milk at 1am and 1 at 9pm  ptebed almonds.   time to add pb n a nans in 1st meal?    not sure why the lack of energy during 3pm training.  thoughtdd  to ponder.  3 pretraining meals need a kick in the shorts.
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« Reply #15 on: March 21, 2007, 05:58:25 AM »

last week's routine...delts!

WEDNESDAY 3/14/2007                                          
PM WT 165LBS                                          
      Warmup      warump      set1      set2      set 3            
STANDING OH PRESS       0X15     6.00     80x10        105x4,80x5        105x4,80x5        90x8x2                   
                                                
Rear Delts       30x12        30x12        35x12        35x12                      
                                          
Rope UPRIGHT ROWS                   70x12        80x12        90x10                   
                                          
side lats       15x12        20x12        25x10        25x10                   
                                          
barbell front lats       bar x 12        2.5x12        x+5x12        +7.5x12                          
                                              
Arnolds      30x12      35x10      40x8      40x8+5                  
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« Reply #16 on: March 21, 2007, 03:23:37 PM »

last week's routine...delts!

WEDNESDAY 3/14/2007                                          
PM WT 165LBS                                          
      Warmup      warump      set1      set2      set 3            
STANDING OH PRESS       0X15     6.00     80x10        105x4,80x5        105x4,80x5        90x8x2                   
                                                
Rear Delts       30x12        30x12        35x12        35x12                      
                                          
Rope UPRIGHT ROWS                   70x12        80x12        90x10                   
                                          
side lats       15x12        20x12        25x10        25x10                   
                                          
barbell front lats       bar x 12        2.5x12        x+5x12        +7.5x12                          
                                              
Arnolds      30x12      35x10      40x8      40x8+5                  


this weeks numbers...great session:  tad long........


      Warmup      warump      set1      set2      set 3            
Seated BN OH PRESS       0X15           85x10        110x5 - 85x6        110x5 - 85x6        110x5 - 85x6        95x8     95x10       
                                                
Rear Delts       35x12        35x12        40x12        =-----all standing     3 sets machine superset                
                                          
Rope UPRIGHT ROWS                   75x12        85x12        95x12                   
                                          
side lats       20x12        25x12        25x12        30x12 <- 1 arms                   
                                          
seated dbell front lats       20x12        20x12        20x12                                   
                                              
Arnolds      35x11      40x8      50x10      55x10      60x6+            
                   cuf started to really hurt, switch after the 40's to reg seated dbell press                         
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Lugar
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« Reply #17 on: March 22, 2007, 06:05:06 AM »

Chest today....thinking of using some ideas posting on this board and give the SMith machine a shot........March 1st this was my routine........hope I can beat those numbers.....


Smith INCLINEdbell   
145x10   
150x10   
155x8   
170x5   
180x4   
175x5   
155x8   
   
FLAT DBELL (startHERE)   
30x6   40x6
40x6   50x6
50x6   60x6
80x5   85x5
75x6   75x6
70x6   70x6
65x8    65x8
   
   
   
PECK DECKS   
135x12   
135+x10   
135+x10   
150x9   DROP
135x6   
125x6   
   
flt fly   
45x12   
45x12   
50x10   
50x10   
   
DECLINE BURNOUT   
160x8   
170x6   
175x6   
185x5   
160x6   
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« Reply #18 on: March 22, 2007, 03:22:11 PM »

THURSDAY MARCH 22, 2007
**THIS WEEK VS. LAST WEEK**  (THIS WEEK BOLD)
Smith INCLINE 
145x10   155x10
150x10   165x8
155x8   170x6-7170x5   185x5-6180x4   175x5-6175x5   165x7-8155x8   155x8
   145x10
   
FLAT DBELL (startHERE)   
30x6   40x6
40x6   50x6
50x6   60x6
80x5   85x5+1
75x6   75x6-7
70x6   70x8
65x8    65x10    
   
   
PECK DECKS   
135x12   
135+x10   
135+x10   
150x9   DROP
135x6   
125x6   
   
flt fly   
45x12   
45x12   
inc fly   
35x12   
35x12   
   
DECLINE BURNOUT   
175x6   
185x5 1/2 + 1/2   
170x6   
165x8   
155x9-10   
155x10   



WEIGHT IS STILL THE SAME - FEEL BLOATED FROM ALL THE CALS, NO CARDIO, WEIGHT INCREASES EVERY WEEK!!!!!!
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« Reply #19 on: March 22, 2007, 03:23:31 PM »

goodluck Lou!
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Lugar
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« Reply #20 on: March 23, 2007, 06:02:05 AM »

thnx
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« Reply #21 on: March 23, 2007, 06:04:19 AM »

Friday March 23rd 2007

goals in bold...230pm training time.  will update

*note was suppose to be delt day as I train delts 2x a week typically, but felt like they were fried and wanted to incorpate a good mass shock*

DEADLIFTS
225X6X5 - *NICE SMOOTH FROM FLOOR SLOW PACE, FEEL ENTIRE MOVEMENT, FIRST TIME NOT USING ANY STRAPS, AMAZING HOW MUCH THEY HELP NOT JUST THE GRIP BUT ACTUAL LIFT*
230
BENCH
135X8X3 *NICE SMOOTHER 5 SECONDS DOWN, EXPLODE UP* 145X8X2
145
SEATED BNP
95X6X5 - SMOOTH AGAIN, 5 SECONDS DOWN EXPLODE UP
105
HANG CLEANS *had to use straps, really felt the pain in my left foreawrm and bis.......weight felt light, but pain was rough to get through**
95x6x5
100
STRAIGH BAR ROWS
135X8X3 - *SMOOTH, ALMOST PENDLY ROW, LITTLE HIGHER THAN 90 DEGREES, NICE SMOOTH CONTRACTION*
140

ABS WORK
STRETCHING
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« Reply #22 on: March 23, 2007, 09:04:06 AM »

SEATED BNP
95X6X5 - SMOOTH AGAIN, 5 SECONDS DOWN EXPLODE UP

I'm assuming you mean behind the neck press. How low do you go. I always stop when my upper arms are parallel to the floor. I've read it's better on the shoulders. Just curious.
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« Reply #23 on: March 23, 2007, 10:39:29 AM »

traps.............
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« Reply #24 on: March 23, 2007, 03:04:39 PM »

Friday March 23rd 2007

goals in bold...230pm training time. will update

*note was suppose to be delt day as I train delts 2x a week typically, but felt like they were fried and wanted to incorpate a good mass shock*

DEADLIFTS
230X6X5 - *NICE SMOOTH FROM FLOOR SLOW PACE, FEEL ENTIRE MOVEMENT, FIRST TIME NOT USING ANY STRAPS, AMAZING HOW MUCH THEY HELP NOT JUST THE GRIP BUT ACTUAL LIFT*
230
BENCH
145X8X3 *NICE SMOOTHER 5 SECONDS DOWN, EXPLODE UP* 155X8X2
145
SEATED BNP
100X6X5 - SMOOTH AGAIN, 5 SECONDS DOWN EXPLODE UP
105
HANG CLEANS *had to use straps, really felt the pain in my left foreawrm and bis.......weight felt light, but pain was rough to get through**
100x6x5
100
STRAIGH BAR ROWS
140X8X3 - *SMOOTH, ALMOST PENDLY ROW, LITTLE HIGHER THAN 90 DEGREES, NICE SMOOTH CONTRACTION*
140

ABS WORK
STRETCHING
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