Lou's Offseason Quest to Compete........Cmon Davie!

[Rimbaud]

traps.............

That's about where I stop. Any lower & you put too much pressure on the shoulder joints.

[Lugar]

feel like a fat slug.....suppose to do am cardio 2x a week snd I skipped out.  hsvent done cardio in 4 weeks.  plus I ate hard ladt night n today wikl b moee.....think ill be good holding ogff till 1m  180?  think ill stay ripped on diet alone?  at 170   I prob shldnt even considetlr cardio.  plus I train 6x a wrrk when nost do 4 so that's like 2 cardio sessions  agrreed?.

abyone do none?  trst will keep my bg down with out........save it  for precintests?

[Lugar]

Monday March 26, 2007                  
PM wt 1764   up 4 lbs                  
2nd chest day                    
INCLINE barbbell                  
145x9                  
150x8                  
150x8                  
165x4-5   DROP               
155x6                  
145x8                  
                  
FLAT BARBELL (startHERE)                  
0X15                  
95   0.5               
115   0.6   5            
135   0.7   5            
155   0.8   5            
185   0.9   5            
190   1   ;2-3            
 165       5            
155      7            
PECK DECKS                  
135x12                  
135+x10                  
135+x10                  
150x9   DROP               
135x6                  
125x6                  
                  
flt fly                  
50x8                  
50x12                  
45x12                  
45x12                  
                  
DECLINE BURNOUT                  
185x4      10            
185x4      8            
190x3      6            
165x9                    
155x10                  
Seated Angled Calf-raise:                  
45+25x10                  
45x+25+10x10                  
45x35x25x5                  
                  
45+25x10   45+10x10                  
                  
Standing Calf-raise:                  
220x10                  
320x10                   
STACKx5                  
220x10                  
320x10                  

[Lugar]

cycle starts Monday and Im not stoppping till I hit 200lbs........under 12% no cardio...want to change routines to reduce volume and gain mass

I want to take 1 figgn day off

npp, tbol and test/eq.........thoughts?

[Lugar]

last weeks numbers, would love 25x4.........damn!  Lets roll...280x 5 too!


TUESDAY March 20 2007 will edit after pm training..this was last week..would ove to get 4 reps on deads!! 295.....maybe I wont try for 285x 5, keep it at 275 and then ry and hit it....nah...280x 5....I gotta make progress!
WARMUP WARMUP WARMUP SET 1 SET 2 SET 3
str8 rows 115x12 135x10 140x8 145x7-8 150x7-8 135x10


DEADS 0x8 135x5 275x5 295x3 295x2


underhand 80x12 100x10 110x8 120x6 130x5 100x12


Dbell row (high) bench 80x8 90x8 100x4 80x6


Wide pulls 150+x12 150++x12 170x10 170+x10

[Lugar]

TUESDAY March 27 2007                                      
      WARMUP      WARMUP      WARMUP      SET 1      SET 2      SET 3
str8 rows      115x13      135x10      140x8      145x8      150x8      140x10
                        8      8      
                                    
DEADS       0x8        135x5       280x5      294x3.75       305x2             
                                            
                                    
underhand       80x12        100x10        110x8        120x6        130x5        100x12
                                       
                                    
Dbell row (high) bench      85x8      95x8      100x6      85x6            
                                        
                                    
Wide pulls       150+x12           150++x12        170x10           170+x10                
                                       
   ** deads went up….getting strogner each week which is weird because I havent                                 
   had a good rest day in awhile**  still can't get 295 for 4 sucks…..got 305 twice                                  
   and 280 for 5 but that 295X4 is KILLING ME!!!!!                                 

[Lugar]

Delts today....last weeks numbers, will try to increase 5 lbs (bold) on lifts..........

WEDNESDAY 3/28/2007                                          
PM WT 172LBS                                          
      Warmup      warump      set1      set2      set 3            
Seated BN OH PRESS       0X15           85x10        110x5 - 85x6        110x5 - 85x6        110x5 - 85x6        95x8     95x10       
             90.00        115.00                          100.00     100.00    
Rear Delts       35x12        35x12        40x12        =-----all standing     3 sets machine superset                
       35.00        40.00        40.00                         
Rope UPRIGHT ROWS                   75x12        85x12        95x12                   
                                          
side lats       20x12        25x12        25x12        30x12 <- 1 arms                   
                                          
seated dbell front lats       20x12        20x12        20x12                                   
                                              
High rep dbell press      35x11      40x8      50x10      55x10      60x6+            

[natural al]

Lugs,

since you seem to want to put on mass I was wondering if you've looked into any less "conventional" means of doing this.  By this I mean not you're typical "volume" type of training that you've been doing for a while.  If you go to the AST site the max-ot articles are really good and that program is pretty well explained and put together.  Obviously you're busting your balls and trying real hard I'm just wondering if you're spinning your wheels...I have NOT read everything in your journal but I did scan it and going by the comments you've made in mine I think you might be to some degree.

I'm just wondering if you've looked into other protocols to help you reach your goals.

[Lugar]

which would u reccomend?  Delts for today look ok?

[natural al]

which would u reccomend?  Delts for today look ok?

i WOULD suggest reading the max-ot stuff and going from there.  I STILL think you're doing waaaaaaaaay too much volume, it's a totally different mindset than what you have right now.

[Lugar]

Agree......also, by training everyday, I am doing myself no justice.....it's just this mentality I have....I've tried a bizzzzilion different things and I have a great life outside of the gym, but it is like my House of the Lord, my release from work, etc.....when I leave the office I need to go to the gym else I am a grumpy mess........Maybe I'll start DC training when I start my cycle on the first with you as my mentor...I just wish you'd bulk and eat your ass off with me instead of this cardio/cutting shit...I understand your thoughts, and your goals, but I want to compete so badly bro and I am soooo damn small.....6'2 171 and the scale is moving daily (which prob. isnt a good thing).......but I got to get to 230 before I can do anything else......

[natural al]

Agree......also, by training everyday, I am doing myself no justice.....it's just this mentality I have....I've tried a bizzzzilion different things and I have a great life outside of the gym, but it is like my House of the Lord, my release from work, etc.....when I leave the office I need to go to the gym else I am a grumpy mess........Maybe I'll start DC training when I start my cycle on the first with you as my mentor...I just wish you'd bulk and eat your ass off with me instead of this cardio/cutting shit...I understand your thoughts, and your goals, but I want to compete so badly bro and I am soooo damn small.....6'2 171 and the scale is moving daily (which prob. isnt a good thing).......but I got to get to 230 before I can do anything else......

man....I don't know about the mentor thing, I don't want to piss dante off by training someone over the net.  I can point you in the right direction and give you advice on some things but I DON'T think I'm mentor material.

I haven't cut down in along time so this is something I have to do, I've been up to almost 215 at 5'7 and totally natty so it's time to see what I have to offer.

[Rimbaud]

npp, tbol and test/eq.........thoughts?

I like it. Simple & it will be effective. How much npp are you going to be taking? Remember it's similiar to prop so you'll have to inject it at least three times a week.

[Lugar]

400npp
40 tbol
600test
eq maybe..........how many cals n cardio?

[Lugar]

WEDNESDAY 3/28/2007                                          
PM WT 175LBS - HEAVIEST IVE BEEN IN 2 YEARS!!!                                          
      Warmup      warump      set1      set2      set 3            
Seated BN OH PRESS       0X15           90x10        115x5 - 90x6        115x5 - 90x6        115x5 - 90x6        100x8     100x8       
                                                            
Rear Delts       35x12        40x12        40x12         ss with machine rears 20 reps, 15, `1     3 sets machine superset                
                                                   
CABLE UPRIGHT ROWS                   100X12        100X12        100X12                   
                                          
leaning 1arm side lats       20x12        25x12        30x12         ss with machine rears 20 reps, 15, 12                   
                                             
seated dbell front lats       20x12        20x12        20x12                                   
                                              
1 arm dbell press to finish      20x15      25x12      30x10      ss with 3 sets machine press      60x6+            
                    cuf started to really hurt, switch after the 40's to reg seated dbell press                         
      AWESOME SESSION - ANOTHER GREAT PUMP QAND BURN AND WEIGHTS ALL MOVING UP                                    
      MINIMUM OF 5LBS……TOMORROW IS CHEST……AND EAT EAT EAT

***  SIDE NOTE - LOSING ABS, AND SCALE HAS GONE UP EVERYDAY…..GETTING FATTER, BUT 4000 CLEAN      
CALS AND ABSOLUTELY NO CARDIO, I GUESS IT HAPPENS……..      

[Rimbaud]

how many cals n cardio?

What do you mean? If you're asking how many calories does cardio burn - it would depend on how much you weigh, how intense, how long, etc.

[Rimbaud]

400npp
40 tbol
600test
eq maybe..........

Looks solid. You might want to add the EQ anyway. Even if it's just 200mg a week - when you're bulking the increase in appetite from EQ will help out a lot.

[Lugar]

I'M ALL OVER IT....and cardio what, 1x a week till i'm a good 190lbs.....I feel like shit not doing it but at my size and my competeion goals, I shouldnt be doing it more than that right...just resting, eating, and training heavy>?

[Rimbaud]

I'M ALL OVER IT....and cardio what, 1x a week till i'm a good 190lbs.....I feel like shit not doing it but at my size and my competeion goals, I shouldnt be doing it more than that right...just resting, eating, and training heavy>?

Seems about right. However, a little cardio is good for you (just don't over do it).

[Lugar]

text post.    I juust want to eat train compete n stay ripped.  will this gear help me do that wo cardio?  3000 cals

[Rimbaud]

text post.    I juust want to eat train compete n stay ripped.  will this gear help me do that wo cardio?  3000 cals

Getting ripped & staying ripped is more diet then anything. Tbol will put quality mass on you with little or no bloating. Npp I'm not sure because I've never used it. Since it's fast acting Deca I'd imagine there'd be some water retention. Test will cause some water retention (it'll also depend on what kind of test you're taking). Remember that's just water not fat. It will go away & can be minimized with the proper ancillaries. Also remember that some people are more prone to side effects then others.

[Lugar]

So given my current state, and my current goals of competeing in 2 years, leave cardio out and save the energy for training and precontest?  Does anyone do this.......If I dont stay under 11R% and see abs, I'll turn around....just my mentality.  Unless I am getting stronger...I'd def. trade a little leaness for strength........I should incorporate some days off....lol

[Lugar]

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!!!!!!

Last week above……progress?         
THURSDAY - MARCH 29, 2007 - UP ANOTHER LB AND INCREASED SOME LIFTS….gym was empty so I had no spot.         
numbers from last week and the week before arent as accurate as many times I get either a bump from the elbows         
on dbell press, or a small pull on decline….today was all free so I consider even matching last weeks rep         
range an increase, agree?         
176lbs - Feeling pumped, but def. smoothers, fatter, still hard….still some cuts, but this is the "ugly phase"         
         
Smith INCLINE (3rd)         
165x10           
170x7          
185x5-6          
185x6          
175x6          
165x8          
160x8          
150x10           
         
FLAT DBELL (startHERE)         
40x6         
60x6         
80x6 (all solo)         
80x7         
75x7         
70x9         
 65x10          
          
         
         
PECK DECKS         
135x12         
135+x10         
135+x10         
150x9          
135x6         
125x6         
         
flt fly         
45x10-12         
45x12         
         
inc fly         
40x12         
40x12         
         
DECLINE BURNOUT         
175x6         
170x7         
170x7         
165x9         
155x10         
155x10         

[Lugar]

Friday March 30th 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*
235
BENCH
145X8X3 *NICE SMOOTHER 5 SECONDS DOWN, EXPLODE UP* 155X7-8X2
150
Standing  BNP
105X6X5 - SMOOTH AGAIN, 5 SECONDS DOWN EXPLODE UP
110

Squats 145x6x5
STRAIGH BAR ROWS
140X8X3 - *SMOOTH, ALMOST PENDLY ROW, LITTLE HIGHER THAN 90 DEGREES, NICE SMOOTH CONTRACTION*
145

ABS WORK
STRETCHING

[natural al]

looks good....