Author Topic: Lou's Offseason Quest to Compete........Cmon Davie! (Read 38939 times)

Lugar · « **Reply #50 on:** March 30, 2007, 11:13:55 AM »

thanks haus!

Lugar · « **Reply #51 on:** March 30, 2007, 03:11:25 PM »

Friday March 30th 2007

DEADLIFTS
235X6X5 - SMOOTH

BENCH
150X8X3 *NICE SMOOTHER 5 SECONDS DOWN, EXPLODE UP* 155X8X2

STANDING PRESS
95X6X5 - SMOOTH AGAIN, 5 SECONDS DOWN EXPLODE UP

SUMO WIDDDDDE SQUATS
135x8x5

STRAIGH BAR ROWS
145X8X1 - REALLY BOTHERED BICEP, MOVED TO ROW MACHINE, 90, 110, 150 ALL 15 REPS DEEP STATIC HOLD

ABS WORK
STRETCHING

Lugar · « **Reply #52 on:** April 02, 2007, 06:10:50 AM »

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 cp 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 of extend          -         -          -     #REF!    -

600ISH
2 PCS TOAST          3.00        30.00        3.00        125.00
SALAD          2.00        30.00        3.00        150.00
can on tuna          43.00        -         2.00        150.00

          45.00    0    30.00          5.00    0    300.00
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     -      353.00    #VALUE!    60.68    #REF!    3,032.50
         31.52%      46.56%    0.39    18.01%

          955.80        1,412.00    0    546.08
          1,181.60        1,181.60        590.80        2,954.00
          942.65     -      828.60    #VALUE!    530.13        (78.50)
          0.32        0.47        0.18
          275.00        325.00        40.00

Lugar · « **Reply #53 on:** April 02, 2007, 06:11:43 AM »

SUNDAYApril 1, 2007 (LEGS)
      WARMUP      WARMUP      SET 1      SET 2
SQUATS       0x10        140x10        150x8           165x6           165x5     155x6     145x8     140x10

RV Hack Machine      1+10x15      1+25x12       1+35x10       2plx10       2pl+10*9-10


Close Stance Squats       95x12        105x10        115x10        135x6

Add Machine       130x25        140x20x        150x15

Abb Macine       100x20        100x20        100x20

Leg Ext       165x12        165x12        165x12
       not heavy but very slow negatives              paritals
Leg Curl       70+x12        70+++x10        90+x10

   Weak, but good workout…………..

Lugar · « **Reply #54 on:** April 02, 2007, 06:14:35 AM »

Quote from: Lugar on March 26, 2007, 03:26:24 PM

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?

Well, I have decided to stay on hrt at 250mg right now for one reason..........I went to do my 1x aweek cardio, and stepped on the scale after 2 meals and full sweats at 170....I think I'm prob under 8%, but my diet needs cranked up....I still have yet to have those banaa....I need to be 180 minimum before I start....agreed? That way I can get to 200 on cyxle.........

Lugar · « **Reply #55 on:** April 02, 2007, 06:16:09 AM »

chest today - this is last weeks' routine...what would you change, so I an finally ceat my old numbers....I have yet to get 190 for a clean 2-3......sucks.....lil help?

Quote from: Lugar on March 26, 2007, 03:25:07 PM

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 · « **Reply #56 on:** April 02, 2007, 11:21:16 AM »

Going to do some lighter higher rep incline dbell work after flat bench today.....save smith machine for thursdays............

INCLINE Dbell (higher rep, less weight)
x10-12
x10-12
x10-12
x10-12
x10-12

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 · « **Reply #57 on:** April 02, 2007, 03:10:34 PM »

FEEL LIKE PISS TODAY - FAT BLOATED AND SCALE IS UP 5LBS……JUST FEEL BLAH
ABS LOOK BLURR - DEPRESSED, NEED A GOOD ASS KICKIN BEFORE I TURN BACK……STILL EATING, NO CARDIO, JUST FEELING FAT….
ANYWAYS, ON WITH THE SHOW : APRIL 2, 2007 PM WT 176LBS……
INCLINE Dbell (higher rep, less weight)
   55   x12
   55   x12
   60   10
   60   10
   60   10

(Smitty Spot)FLAT BARBELL (startHERE)
0X15

115x5
135x5
155x5
185x5
190x5
205x3+
175x6---->165x8

PECK DECKS
135x12
135+x10
135+x10

flt fly
50x10
50x10

incline fly
45x13
45x13

DECLINE BURNOUT
155x8
165x8'
175x6
175x6
165x8
155x10

Seated Angled Calf-raise:
45+25x10
45x+25+10x10
45x35x25x5

45+25x10 45+10x10

Standing Calf-raise:
220x10
320x10
STACKx5
220x10
320x10

Lugar · « **Reply #58 on:** April 03, 2007, 03:08:56 PM »

DO ME A FAVOR AND PAN BACK THROUGH MY LOG, WOULD YOU SAY I GOT STRONGER FROM LAST WORKOUT?

TUESDAY APRIL 2007
      WARMUP      WARMUP      WARMUP      SET 1      SET 2      SET 3
Long Cable Rows      100x15      120x10      140x10      160x8      160x8      170x6-8


RACK DEADSDEADS       0x8        135x5       225x8      245x8       260x6           280x6 (rest pausie single)


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


Dbell row (high) bench      85x10      95x10      100x8      85x10


Wide pulls       150++x12           170+x10        170++X10

pullovers        100X15      110X12      120X10

Lugar · « **Reply #59 on:** April 04, 2007, 06:08:26 AM »

Quote from: Lugar on March 28, 2007, 05:54:17 AM

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+

Delts today! I was thinking of incorpoating some ideas from here (i.e. the SMith machine) but I feel like I cant gain mass on the SMith....thoughts??

Lugar · « **Reply #60 on:** April 04, 2007, 10:54:51 AM »

goal is 120 and 95lb bnp drop sets...........gotta get to the plates here soon!!! I want 45's on both side, but I guess 35's and 25's for now......

Lugar · « **Reply #61 on:** April 04, 2007, 03:30:17 PM »

WEDNESDAY 4/4/07

      Warmup      warump      set1      set2      set 3
Seated BN OH PRESS       0X15           95X10        120X5--->95X6        120X5--->95X6     120X5--->95X6     115x5 - 90x6        105X8     105X8

Rear Delts       40X12        40x12        40x12         ss with machine rears 20 reps, 15, `1     3 sets machine superset
                         70X15        90X12        105X10
CABLE UPRIGHT ROWS                   110X12        110X12        110X12

leaning 1arm side lats       25X12        30X12        30x12         ss with machine rears 20 reps, 15, 12

ARNOLDS LIGHT       30X9-10        30X9-10        30X9-10

1 arm dbell press to finish      25X12      30X12      35X10

Lugar · « **Reply #62 on:** April 05, 2007, 03:46:13 PM »

THURSDAY - April 5, 2007 - UP ANOTHER LB AND INCREASED SOME LIFTS….gym was empty so I had no spot.
Decided to work in the higher rep range today, pump was insane and I realzied how tired my delts got before
my chest fatiqued……..no more chest after delts…..

176lbs……..record 8 month weight.

Smith INCLINE (3rd)
145x12
155x12
160x10
160x10
160x10
170x8
185x6
135x12

FLAT DBELL (startHERE)
40x6
60x6
70x10
70x10
70x10
70x10      --->50xfail
60x10,50x13

PECK DECKS
3 sets of 105x12

Barbell Skulls
3 sets 10-12

1arm dbel tri
15x12x2


flt fly
45x10
45x10

Inc Fly
50x8
50x8

DECLINE BURNOUT
160x10
160x10
160x10
135x12

Lugar · « **Reply #63 on:** April 06, 2007, 06:33:53 AM »

FridayApril 5th 2007

will update after pm session - extremely tired right now....we'll see.
goals in bold

DEADLIFTS
235X6X5 - SMOOTH
240
BENCH
150X8X3 *NICE SMOOTHER 5 SECONDS DOWN, EXPLODE UP* 155X8X2
155
STANDING PRESS
95X6X5 - SMOOTH AGAIN, 5 SECONDS DOWN EXPLODE UP
100
SUMO WIDDDDDE SQUATS
135x8x5
140
smith press
3 sets of 8 (to the front)

rear delts - light high rep dbells strict - 3 sets 10-12

Shrugs
4 sets 8-12

thewickedtruth · « **Reply #64 on:** April 06, 2007, 06:38:52 AM »

for someone not caring about gaining strength but wanting to put on a good 30lbs of size, how are you going to get there? You're going to need to cut the bullshit out and move some decent weight to add good size and fullness to your body if you plan to compete in anything beyond natty and even then you'll need all the help you can get starting out at that a size. I'm not talking about going into teh gym and slinging wet like a terrier on a rat but putting effort into some good strength movements and bumping that weight up on a regular basis to grow. Judging by that physique as it sits, I don't think youv'e got it easy putting on size unless you're big into blow. Eat big, lift big, GROW BIG!

The suggestion made to start taking outside input into consideration instead of just asking questions and disregarding the information given will get you more help than not.

Lugar · « **Reply #65 on:** April 06, 2007, 07:39:27 AM »

aS YOU CAN SEE, i'VE CUT A LOT OF THE FUFU SHIT OUT......EATING? I agee, it eneds some work...bt my aux outline today, deads, bench, squats push press....how is that bullshit? Or were you talking abiout my previous sesions?

thewickedtruth · « **Reply #66 on:** April 06, 2007, 08:17:04 AM »

Quote from: Lugar on April 06, 2007, 07:39:27 AM

aS YOU CAN SEE, i'VE CUT A LOT OF THE FUFU SHIT OUT......EATING? I agee, it eneds some work...bt my aux outline today, deads, bench, squats push press....how is that bullshit? Or were you talking abiout my previous sesions?

your old stuff for the most part though I'd suggest pushing it a little harder but not to the point of ego lifting.

Lugar · « **Reply #67 on:** April 06, 2007, 08:34:34 AM »

im weak rt now bro.....bare with me.....itll come back i hope........delts today.....lil deadlftn too

thewickedtruth · « **Reply #68 on:** April 06, 2007, 08:41:04 AM »

Quote from: Lugar on April 06, 2007, 08:34:34 AM

im weak rt now bro.....bare with me.....itll come back i hope........delts today.....lil deadlftn too

fuck you and your excuses..shutup and lift!

Lugar · « **Reply #69 on:** April 06, 2007, 10:31:03 AM »

woooooo...relax

Lugar · « **Reply #70 on:** April 06, 2007, 02:49:09 PM »

FRIDAY 4/5/2006

      Warmup      warump      set1      set2
DBELL PRESS       30x12           40x8        50x10        50x10     60x8     60x8--->50x8---->40x8

CABLE REAR DELTS       40x12x3

UPRIGHT ROWS       75x12        85x10        95x8       105x6

STANDING PUSH PRESS       65x12        85x8        85x8        90x6       90x6

PLATE RAISE (45)       X12        X12        X12        X12

RV NO STRAP SHRUGS      185x15      205x15      225x15      245x12

Lugar · « **Reply #71 on:** April 09, 2007, 04:12:54 AM »

SUNDAY APRIL 8TH, 2008

LEGS ARE REALLY BOTHERING ME (KNEES) SO DECIDED TO TAKE A WEEK OFF OF QUADS AND HIT SOME BACK WITH HAMMIES….CHEST TODAY!



      WARMUP      WARMUP      WARMUP      SET 1      SET 2
B NECK PULLDOWNS      80X12      120X12      130X10      130X10, 1 SET OF PULL UPS


SMITH BARBELL ROWS       135X12        145X12       155X10      165X10      165X10


1 ARM RACK ROWS        70X12        70X12        70X12


STR8LEGG DEADLIFTS      135X12      155X12      185X10      205X10


HYPEREXTENTIONS       20.00        25.00        30.00

TBAR ROWS       PLATEX12      PLATE X12      PLATEX12

LAYING HAM CURL      70X12      70+X12      70++X12
       70++10      70++10      70++10

UNDERHAND PULLDOWNS            3 SETS 12,10,10
chest today - trying to use the smith for chest (flat) and see if I can go heavier...then followed by 3-4 sets lighter incoline dbells (focus on range of motion and technique) Still build mass correct?

Lugar · « **Reply #72 on:** April 09, 2007, 02:48:12 PM »

MONDAY APRIL 9, 2007
Now It feels like I'm getting back into thie game a little bit…weight is still low (172lbs).
Getting in three meal pretraining (approx. 50g of pro, 50g carbs, 10g of fat in each)
one post workout of tuna and veggies, and then a couple throughout the night prebed and at midnight
all fats and protein. Up in every lift from last Monday………that feels good!

INCLINE Dbell (higher rep, less weight)
55x12
60x10
60x10
65x 10
65x 10

(Smitty Spot)FLAT BARBELL (startHERE)
135x8
155x6
185x6
195x6
215x2-3
215x2-3
185x6--->165x10



PECK DECKS
135x12
135+x10
135+x10

flt fly
50x11
50x12

incline fly
45x15
45x15


DECLINE BURNOUT
155x10
175x7
175x6
175x6
165x9
155x10

Seated Angled Calf-raise:
45+25x10
45x+25+10x10
45x35x25x5

45+25x10 45+10x10

Standing Calf-raise:
220x10
320x10
STACKx5
220x10
320x10

mavsluva · « **Reply #73 on:** April 09, 2007, 03:46:09 PM »

Quote from: Lugar on April 09, 2007, 02:48:12 PM

MONDAY APRIL 9, 2007
Now It feels like I'm getting back into thie game a little bit…weight is still low (172lbs).
Getting in three meal pretraining (approx. 50g of pro, 50g carbs, 10g of fat in each)
one post workout of tuna and veggies, and then a couple throughout the night prebed and at midnight all fats and protein. Up in every lift from last Monday………that feels good!

Question: What do you do when your car runs out of gas? A wise man would answer, "I put fuel in it." Fueling your body with carbohydrates post workout (when your body is depleted) is essential for quickly replenishing muscle glycogen which enables our muscles to begin the rebuild/repair process. Fitness/Bodybuilding 101 material.

Why do you choose not to do so when it's the most nutrient demanding meal (other than breakfast) of the day?

Lugar · « **Reply #74 on:** April 10, 2007, 04:20:09 AM »

Mav - if you are going to belittle, talk down, etc. please refrain from posting......ths far, you've made a series of comment, none of which have been positive crisitism.......

My feeling is, I have a truly truly rough time eating anything after I train......I am done training about 5pm and sleep around 10pm...I try to snack and get in whatever I can, but I get a lot of carbs in the 3 meals prior to training...........

Normailly schedled for back today, but did back and hammys sunday......might do some light deads today with delts (I know after chest, sucks) or just save the deads for back tomorrow..........sugges tions on toays routine?