Author Topic: Lou's Offseason Quest to Compete........Cmon Davie! (Read 38897 times)

Lugar · « **Reply #100 on:** April 18, 2007, 03:33:56 PM »

Just sore.....thats all.....weight is for some reason dropping, my meal consumption has sucked lately (past 10 days), just felt blahhh.....this is what I've had daily, you tell me if the scale should be dropping.....keep in mind, I'm only 165ish.....can't get over that fing 170 mark for more than a day and at 6'2 with a large frame, its hurting.....

6am wake - bcaas (ie. no appetite)
7:30 after showering, dress, dog walk, driving to work
1/2 cup oats dry
2 pcs of carb sense whole wheat
1 cup egg whites
1 scoop blend
coffee/tea

10:30
large salad, spinnach, etc
2oz flank
4oz chx
sometimes 1 cup brown rice

1:30
1 cup oats
6oz chx

300pm
train
sip on bcaas during training

5:30
no appetite - subway salad, tons of veggies
2 scoops whey

8:30
prebed
2 scoops muscle milk OR
1 scoop and 1/4 cup chopped nuts
homemade protein bar (casein, egg whites, splenda, ff cream cheese)

9:00 bed

1100pm first piss
1 scoop blend
veggies if im hungry
homemade protein bar

Lugar · « **Reply #101 on:** April 19, 2007, 04:37:51 AM »

   DID CHEST ON MONDAY, DELTS ON TUESDAY.........GOT TO THE GYM YESTERDAY AND MY BRO ASKED ME TO TRAIN CHEST....I LAUGHED SINCE I HAD PLANNED ON BACK AND THEN I SAID, WHAT THE HELL....ONLY 48 HOURS REST......NO MORE CHEST,DELTS THIS WEEK.....BACK OR ARMS TODAY......


WEDNESDAY APRIL 18TH, 2007
INCLINE Dbell (higher rep, less weight)
   60X10
   65X10
   65X10
   65X10
   65X10

(Smitty Spot)FLAT BARBELL (startHERE)
135X10
155X8
165X8
175X6
185X5
205X3
155X10



PECK DECKS
135x12
135+x10
135+x10

SKULL CRUSHERS
65X10X3


incline fly
45X10
45X10

CABLE FLY
65,70,75X10

MACHINE DIPS
110X12X3

davie · « **Reply #102 on:** April 19, 2007, 06:35:32 AM »

Quote from: Lugar on April 18, 2007, 03:33:56 PM

Just sore.....thats all.....weight is for some reason dropping, my meal consumption has sucked lately (past 10 days), just felt blahhh.....this is what I've had daily, you tell me if the scale should be dropping.....keep in mind, I'm only 165ish.....can't get over that fing 170 mark for more than a day and at 6'2 with a large frame, its hurting.....

6am wake - bcaas (ie. no appetite)
7:30 after showering, dress, dog walk, driving to work
1/2 cup oats dry
2 pcs of carb sense whole wheat
1 cup egg whites
1 scoop blend
coffee/tea

10:30
large salad, spinnach, etc
2oz flank
4oz chx
sometimes 1 cup brown rice

1:30
1 cup oats
6oz chx

300pm
train
sip on bcaas during training

5:30
no appetite - subway salad, tons of veggies
2 scoops whey

8:30
prebed
2 scoops muscle milk OR
1 scoop and 1/4 cup chopped nuts
homemade protein bar (casein, egg whites, splenda, ff cream cheese)

9:00 bed

1100pm first piss
1 scoop blend
veggies if im hungry
homemade protein bar

OK bro....firstly, if u plan on doing certain body part etc, and ur mate wants u to do sumthin else that hes doing, dont do it!!
Dont change!!

ALSO wer have te hole eggs gone mate, u wer gaining a few pounds, and now ur changining things again??!!

Up things like 20z flank to a 30z etc.

ALSO i know u wer told to have cheat meal/day at wknd, but also have one middle of the week, have a pizza or macdonalds at wednesday lunchtime, trust me ur not onna get fat doing this, and it will break up your week diet wise, and eleviate the monotomy of ur diet!!

davie

Lugar · « **Reply #103 on:** April 20, 2007, 05:42:56 AM »

I finish working out about 430pm. I usually lay down about 9ish as I have to be up at 5am for work. Problem: I have ZERO appetite postworkout. I usually have a shake, and force down a salad about an hour later. Then I'm stufed for the night. However, midnight, 2am, 4am rolls around and I am STARVING...it actually wakes me up. Last night for example, I had a casein shake with almonds at 9pm, slep, woke starving, had a muscle milk with some veggies.......slept....w oke at 2am, same deal....another shake with some pb.....does this mean I'm not eating enough during the day(Im stuffing myself with 3500 cals).......or what? Does anyone else have this problem? Is this a recipe for fat gain? If I continue to drink shakes, eat bars, veggies, etc when I wake?

Lugar · « **Reply #104 on:** April 20, 2007, 05:44:43 AM »

Friday -

Well, I've hit chest twice, delts and arms....today is my Friday 10 sets of 3...this was last weeks, this week I will try to add 5lbs to each lift:
DEADS      DBELL ROWS      SQUAT      DECLINE BENCH      PUSH PRESS
245X3      80x3      135X3      165X3      85X3
245X3      80x3      135X3      165X3      85X3
245X3      80x3      135X3      165X3      85X3
245X3      80x3      135X3      165X3      85X3
245X3      80x3      135X3      165X3      85X3
245X3      80x3      135X3      165X3      85X3
245X3      80x3      135X3      165X3      85X3
245X3      80x3      135X3      165X3      85X3
245X3      80x3      135X3      165X3      85X3
245X3      80x3      135X3      165X3      85X3
(TRY 250) (TRY 85) TRY 140 TRY 170 TRY 90!

davie · « **Reply #105 on:** April 20, 2007, 11:02:20 AM »

Eat ur last meal closer to bed time (not everyone likes doing that but i think ul b fine), OR have a pb sandwhich b4 bed and glass of milk (aweosme bulking snack0, if u dont want a big sandwhich just get one slice bread, smother it wi PB, and fold in half.

davie

Lugar · « **Reply #106 on:** April 20, 2007, 02:57:34 PM »

I eat on my pillow bro.......on my pillow.....still waking up............is it bad to wake up and slam food, shakes? Even when cutting?

Rimbaud · « **Reply #107 on:** April 21, 2007, 11:03:30 AM »

Quote from: Lugar on April 20, 2007, 05:42:56 AM

I finish working out about 430pm. I usually lay down about 9ish as I have to be up at 5am for work. Problem: I have ZERO appetite postworkout. I usually have a shake, and force down a salad about an hour later. Then I'm stufed for the night. However, midnight, 2am, 4am rolls around and I am STARVING...it actually wakes me up. Last night for example, I had a casein shake with almonds at 9pm, slep, woke starving, had a muscle milk with some veggies.......slept....w oke at 2am, same deal....another shake with some pb.....does this mean I'm not eating enough during the day(Im stuffing myself with 3500 cals).......or what? Does anyone else have this problem? Is this a recipe for fat gain? If I continue to drink shakes, eat bars, veggies, etc when I wake?

Lugar why don't you try eating/drinking some fiber before bed? It might help you feel "fuller".

Lugar · « **Reply #108 on:** April 22, 2007, 06:21:31 AM »

SATURDAY APRIL 21, 2007

started with 30 mins of cardio……….
   barbell curls superset
65   x12
75   x10
75   x8
95   x8

   rope pushdowns
100   x12
110   x10
110   x8
120   x8

   rev grip close bench
95   x10
105   x8
110   x8
115   x5-6      x10

   preachers
55   x12
55   x12
55   x12


   seated dbell curls superset
   30x11
   30x11
   30x11

   1arm ext
   15x12
   20x10
   20x10

   cable curls superset
   70x12
   70x12
   70x12

   triangle
   110x15
   120x12
   130x10
   130x10

Lugar · « **Reply #109 on:** April 22, 2007, 07:10:51 AM »

APRIL 22, 2007 Delts, hams, calves

Started with 30 minutes incline walk 3.3 speed 10% grade
(2.5 hours after first meal - oats eggs, whole wheat bread)
Dumbell Military Press: (none to failure, all up and squeeze all the way down)
    40x8
    50x8
    55x8
    60x8
   60x8

Upright rows on cable WIDE
    65X10
    75X10
    85X10

Upright rights barbell close
65x8
85x8
95x8

Superset with this no rest
Cross Cable Laterals:
40X13      40x15
45x10      40x15

Behind the neck press to finish
    75X12   75
    95X10   95
    105X9   105
    115X8   115
    115X7-8   115

GVT HAM CURL
70+x10x5

Traps:

SEATED DBELL SHRUGS
60X15X4

Lugar · « **Reply #110 on:** April 23, 2007, 03:16:13 PM »

MONDAY APRIL 23, 2007
Supersets…..feel really weak and depleted…….trained delts yesterday so todays chest day was a mistake.
I need a complete diet overall………

SCALE READ 158LBS AT 4PM………………FUCK!!!!!!!!!!!!!!!!!!!!!!!

Smith INCLINE 2ND
155x8
155x8
155x8
165x6
165x6
165x6
145x12
SUPERSETTED WITH INCLINE FLYS
40X12
40X12
40X12
45X10
45X10   45X10

FLAT DBELL (startHERE)
55X10
65X10
75X6
75X6
80X4-5
65X10,55X13


PECK DECKS
120X10
90X15


DECLINE BURNOUT
155X6
155X6
155X6
145X8
145X8

SUPERSET WITH FLAT FLYS
40X12
40X12
40X12

Lugar · « **Reply #111 on:** April 25, 2007, 08:18:30 AM »

I just purchased a tub of choc mint cytogainer and a tub of muscle milk light.......cant wait to try....I'll keep you posted. But everyone is right, this is only 1/2 the equation.

Lugar · « **Reply #112 on:** April 25, 2007, 08:19:15 AM »

TUESDAY APRIL 24, 2007

Seated WIDE Rows:            French Curl Bar (narrow grip)
110x12            55X10
130x10            55X10
150x10            55X10

T-bar Rows:            Hammer Curls:
platex12            25x12
45+10 x 10            30x10
45+25x8            40X6
45+30x8 ---->45+5 x 13

High Pulls
plate+25 x 12
2 plates x 10
2 plates +25 x 6-8
2 plates x 10
Rack Deads
185x10
205x10
225x6
240x6

Dbell Row Inclines
60x10
70x8
80x8

GREAT SESSION!!! WEIGHTS WEREN'T HEAVY, FORM WAS LIKE A BOOK ONE PROBLEM……..
PM WEIGHT IS 159.

DELTS TODAY!!!

Rimbaud · « **Reply #113 on:** April 25, 2007, 09:48:30 AM »

Quote from: Lugar on April 25, 2007, 08:18:30 AM

I just purchased a tub of choc mint cytogainer and a tub of muscle milk light.......cant wait to try....I'll keep you posted. But everyone is right, this is only 1/2 the equation.

Why the Muscle Milk Light?

Lugar · « **Reply #114 on:** April 25, 2007, 10:45:47 AM »

midnight shake?

Rimbaud · « **Reply #115 on:** April 25, 2007, 10:49:45 AM »

What's the nutrition stats of Muscle Milk Light?

Lugar · « **Reply #116 on:** April 25, 2007, 03:22:01 PM »

MUSCLE MILK LIGHT   2 SCOOPS          1 SCOOP
Calories   195         97.5
Total Fat    6.00             3
Saturated Fat    2.50           1.25
Trans Fat    -           0
Cholesterol    5.00           2.5
Sodium    115.00           57.5
Potassium    620.00           310
Total Carbohydrate    11.00           5.5
Dietary Fiber    1.00           0.5
Sugars    2.00           1
Protein    25.00           12.5

Lugar · « **Reply #117 on:** April 25, 2007, 03:24:20 PM »

I snapped off a pic this am after waking up.....I am 2 weeks after recovering my the stomach flu that kept me very weak and no appetite...I need help boys...I need a diet overall....thank god I've help off on the full cycle (just 250mg right now)...as soon as I get this diet down, I'll roll with it...but that is the key......PLEASE HELP ME BY GIVING ME HONEST EDITS!!

APRIL 25, 2007 NEED DIET OVERHALL!
159LBS


Dumbell Military Press:
    40x6
    50x6
    60x10
    65x10 (sloppy and partial)
   65x10 (sloppy and partial)
   60x10, 55x10,50x10


1 ARM FULL 90 DEGREE DBELL PRESS TO FINISH
    25X11
    25X11
    25X11
    25X11

1 ARM LAT RAISE
25X12      30X12
25X12      30X12

Superset with this no rest
Cross Cable Laterals:
40X10      40X14
40X13      40X14

SMITH BEHIND THE NECK TOWARDS END
    95X12
    105X10
    115X10
    125X8
    125X8

Machine Front Handle Press
x15, 12,12,10

Traps:

DBELL SHRUGS
75X14X4






APRIL 25, 2007 NEED DIET OVERHALL!
159LBS


Dumbell Military Press:
    40x6
    50x6
    60x10
    65x10 (sloppy and partial)
   65x10 (sloppy and partial)
   60x10, 55x10,50x10


1 ARM FULL 90 DEGREE DBELL PRESS TO FINISH
    25X11
    25X11
    25X11
    25X11

1 ARM LAT RAISE
25X12      30X12
25X12      30X12

Superset with this no rest
Cross Cable Laterals:
40X10      40X14
40X13      40X14

SMITH BEHIND THE NECK TOWARDS END
    95X12
    105X10
    115X10
    125X8
    125X8

Machine Front Handle Press
x15, 12,12,10

Traps:

DBELL SHRUGS
75X14X4

Lugar · « **Reply #118 on:** April 26, 2007, 03:34:12 PM »

Thursday April 26, 2007 - CHEST,ABS (PW WEIGHT FULLY CLOTHED, 157LBS)

OVERTRAINING NO MORE…..I started the 5x5 awhile back and made
nice gains then gave it up when I stalled…..I'm bringing it back. Keeping it simple.

INCLINE BENCH
WARM - 95X12
WARM - 125X10
145X5
145X5
145X5
145X5
145X5
NEVER REALLY FOCUSED ON FORM AND BRINGING THE WEIGHT ALL THE WAY DOWN AND CONTROLLED
MOVEMENT DONE WITH STRICT FORM, TOUCH BELOW CHIN AND EXPLODE.

FLAT DBELL PRESS
55X10
60X8
65X8
70X5X2
DROP SET 55X1O

DIPS
NO WEIGHT, WIDE GRIP
4 SETS OF 12

INCLINE FLYS
40X11
45X10
45X9
DROP SET DOUBLE 35X10, 30X12

Rimbaud · « **Reply #119 on:** April 26, 2007, 03:50:32 PM »

How long were you doing 5X5's? IMO you need to give a routine at least four-six weeks before judging if it works or not?

Lugar · « **Reply #120 on:** April 26, 2007, 04:06:22 PM »

here's my start........any suggestions = greatly appreciated!!

745AM          PRO        CARB        FAT
1/2 CUP OATS          5.00        27.00        3.00        150.00
2 PCS TOAST          1.00        30.00        -         160.00
1 CUP EGG WHITES          26.00        2.00        0.50        120.00
          32.00        59.00        3.50        430.00

1030AM
2OZ FLANK          14.00        -         3.50        90.00
4 OZ CHICKEN          27.00        -         2.50        130.00
BROC, ASPARG, GREENS          2.00        20.00        1.00        120.00
1 CUPS BROWN RICE          2.00        45.00        2.00        220.00
          45.00        65.00        9.00        560.00

130PM
6OZ CHX          40.50        -         3.76        195.00
3/4 CUP OATS          7.50        40.50        4.50        225.00

          48.00        40.50        8.26        420.00
3-430 TRAIN

500 PW MEAL
1/2 CYTO          27.00        37.50        3.00        285.00
4OZ HOMADE OAT BAR          15.00        17.50        2.25        156.00
1/2 CUP SOY MILK          3.00        4.00        1.00        35.00
          45.00        59.00     -      6.25     -      476.00

900
1 CUP SOY MILK          6.00        8.00        2.00        70.00
20 almonds          5.20           5.00        12.20        140.00
1/2 CUP EGG WHITES          13.00        1.00        -         70.00
1 SCOOP MUSCLE MILK LIGHT          12.50        6.00        3.00        98.00
          36.70        20.00     -      17.20     -      378.00

MIDNIGHT
BROC, ASPARG, GREENS          2.00        20.00        1.00        120.00
20 almonds          5.20           5.00        12.20        140.00
          7.20     -      25.00     -      13.20        260.00
2-3AM
1 SCOOP MUSCLE MILK LIGHT          12.50        6.00        3.00        98.00

    GRAND TOTAL        226.40     -      274.50     -      60.41      2,622.00

Rimbaud · « **Reply #121 on:** April 26, 2007, 04:21:09 PM »

Check your PM's.

Rimbaud · « **Reply #122 on:** April 26, 2007, 04:27:41 PM »

My first suggestion would be to ditch the soy milk & replace it with a full glass/cup of 2% milk.

Lugar · « **Reply #123 on:** April 27, 2007, 05:03:01 AM »

nope........lactose

davie · « **Reply #124 on:** April 27, 2007, 08:19:41 AM »

Why oh why bro are still going over ur diet, with a fine tooth comb.

Why is there just egg whites, and not whole eggs, y is it just 1/2 cup oats and not 1 hole cup etc etc etc etc. Obviously bro everyone wants to help u, but this has been covered bro.

You sed b4 if ur diet was made up (whcih it was), then u would stick to it no questions asked. uv gone back on ur word mate.

Thhis is all alot simpler than u let it be.

davie