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ncsuLuke
09-03-2007, 03:43 PM
well i am finally starting my bulk and i decided i would make one of these

right now i am at 200lbs and want to get up to 220. at the end of july i maxed out in deads at 365 and bench at like 215. without gaining any weight i have got my deads up considerably to the last time i did them i got 355 for 5 on my last set. my goals are to rep over 400 on deads and rep 225 on bench.



Today: had to workout at a different gym because the school gym was closed and for some reason i didnt have it like normal on bench but oh well

Bench:
135 1x8
155 2x8
185 1x5 1x4 1x2

2 Board Press:
155 3x5

T-Bar Row:
90 1x8
135 1x8
170 3x5

Deadlifts (raw):
255 3x8

DB Bench superset with DB Row:
50 1x8 50 1x10
55 2x8 55 2x10

KingWilder
09-03-2007, 03:51 PM
:spam: :spam: :spam:

about damn time

let's go eat

ncsuLuke
09-04-2007, 02:07 PM
Front Squats:
95 1x8
115 1x8
135 1x8
155 1x8
175 2x5

Squat Thrusters:
95
1x21
1x15
1x9

BB Curl:
70 3x8

squat thrusters = killer

Coke
09-05-2007, 05:31 AM
Off to a nice start in here, good luck with everything man.

ncsuLuke
09-06-2007, 02:12 PM
Off to a nice start in here, good luck with everything man.

thanks a lot man

ncsuLuke
09-06-2007, 02:14 PM
today:

OH Press: used mainly as a warmup for push press
95 1x8
115 1x5
135 1x5

Push Press:
135 3x8

Hang Cleans: first time doing these...definitely tougher than i thought
95 1x8
115 3x6

Chins:
BW 2x5 1x6

Incline Bench Press:
115 1x5
135 3x5

Coke
09-07-2007, 06:15 AM
Looks like you are working out with Mike...effort is not looking bad at all bro, keep it up.

ncsuLuke
09-07-2007, 07:10 AM
Looks like you are working out with Mike...effort is not looking bad at all bro, keep it up.

haha yeah unfortunately i have to live with the guy :shoot:

ncsuLuke
09-07-2007, 02:34 PM
ahhh friday...what could be better than starting off the weekend with some heavy deadlifts?

today:

Good Mornings:
135 3x8

Deadlifts:
225 1x5
275 1x5
315 1x5
365 1x5
375 1x5 (PR)

normally i would do sumo high pulls but my shoulder has been giving me some trouble so i gave it a rest

Close-Grip Bench:
115 1x8
135 2x8

Dips:
BW 1x8
BW+50 3x6



i am really happy with my deadlifts considering on 7-27-07 my max was 365 :D

Coke
09-08-2007, 08:32 AM
Sweet stuff with the deads, moving up in a gradual manner.

KingWilder
09-08-2007, 08:59 AM
haha yeah unfortunately i have to live with the guy :shoot:

you can go back to working out by yourself any time you'd like

ncsuLuke
09-08-2007, 10:15 AM
ugh just got back from doing a crossfit style workout with running, pullups, and dips

needless to say i am out of shape cardio wise...oh well time to go eat

ncsuLuke
09-10-2007, 11:23 AM
short workout today because we had to do it during a break between my classes...I was still very happy with my bench though

bench press:
135 1x8
185 3x5
205 1x3 1x1

board press:
185 2x5 1x6

t bar rows:
90 1x10
135 1x8
180 3x6

KingWilder
09-10-2007, 11:28 AM
haha good memory man, I wrote it all down in my notebook for ya but I guess you really did remember

good workout

ncsuLuke
09-11-2007, 05:14 PM
absolutely terrible day imo...i just didnt have it

Front Squats:
115x8
135x8
155x5
185 3x5

Squat Thrusters:
95 x18
x10
x8

Upright Row: Did this instead of power cleans because i ripped open a blister by my thumb and started bleeding everywhere and didnt have any tape...oh well live and learn

80 3x8

BB Curl:
80 x8
x6
x4

Coke
09-12-2007, 06:11 AM
Not doing bad from what I can see, hanging in there nicely dude.

ncsuLuke
09-13-2007, 02:48 PM
well another crappy day...the weight room was packed as hell today

OH Press:
95x8
115x8

Push Press:
135 2x6
1x5

Chins:
BW 2x8
1x5

Bent Over Rows:
135x8
155 2x8

ncsuLuke
09-14-2007, 02:38 PM
not the day i was hoping for because i have come down with a cold or some allergies or something but at least now i know why i have been slacking the past couple days

Good Mornings:
135 3x8

RDL:
135 1x8

Deadlifts:
225x5
315x5
365x5
375x5

i wanted to go to 385 today but i was absolutely shot after the last set haha

Close-Grip Bench:
135 3x8

Dips:
BW+50 3x8
BW x 21

now im ready for the weekend so hopefully i can get over this little sickness and hit the weights hard next week

Coke
09-15-2007, 08:25 AM
Past couple of efforts are fine, especially for being under the weather.

ncsuLuke
09-17-2007, 07:34 PM
feeling a lot better today...had to cut it a little short to go play flag football

Bench:
135x8
190 3x5
205 2x3

2-Board Press:
205 1x5 1x3

T-Bar Row:
3 plates - 1x10
4 plates - 3x8
4 plates + 25lb plate - 1x5

ncsuLuke
09-18-2007, 02:41 PM
man i thought today was going to suck but i proved myself wrong somehow haha

Front Squats:
135x8
185x5
195 3x6

Squat Thrusters:
95x21
95x15
95x9

BB Curls:
80 2x8
80 1x7

Bent Over Row:
145 3x8

all in all, a good day in my eyes. can definitely tell that being sick last week was affecting me quite a bit. i feel stronger now than i have in my whole life...cant wait to keep it going.

Coke
09-19-2007, 05:21 AM
Nice job with both sessions man.

ncsuLuke
09-20-2007, 02:11 PM
thanks coke

really surprised myself on push press today. i guess being sick last week really hurt me more than i thought. chins were weak but that is because by the time we got to them i was already shot.

Push Press:
115x8
135x5
145x5
155x5
165x5
165x5

Bent Over Row (overhand grip):
135x8
155x8
155x8
155x8

Incline Bench:
135x5
155x5
155x5
155x5

Chins:
BWx7
x4
x4
___

ncsuLuke
09-24-2007, 09:15 PM
guess i should update this

from friday:

Good Mornings:
135x8
135x8
145x8

Deadlifts:
135x10
225x5
315x5
365x3
385x3

and i hurt my back on the last set...i wasnt using bad form i dont know what happened really but whatever it is i am taking off pretty much all of this week because i can barely bend over still

Dips:
BW 3x10

ncsuLuke
09-24-2007, 09:15 PM
today i just did this between classes and like i said in my last post im taking the rest of the week off to let my back heal up

Bench:
195x5
195x5
195x5
210x2

Board Press
205x3
205x3
205x3

Coke
09-25-2007, 05:46 AM
The updates are looking pretty good bro, doing fine.

ncsuLuke
10-01-2007, 11:46 AM
switching up the routine a bit which works nicely since I hurt my bck a couple of weeks ago and I don't want to reinjure it

today:

bench press:
135x5
145x5
165x3
185x2
195x5
195x5
195x4
195x2

incline db bench:
50x12
50x12
50x12

bent over rows:
135x8
185x5
185x5
205x5
205x5

Coke
10-02-2007, 05:43 AM
Training smartly man, ace benching and rows.

ncsuLuke
10-02-2007, 01:27 PM
Chins:
bw 3x5

BO Rows:
135x8
205 3x5

DB Bench:
55x8
55 2x12

Incline Bench:
115x5
135x5
155 3x5

doing block training if you couldnt tell

ncsuLuke
10-03-2007, 07:57 PM
hmmm not sure how im gonna like this routine now today was crucial

Deadlifts:
135x8
225x8
255x8
255x8
275x6

Power Cleans:
135x8
135x8
135x8

Front Squats:
135x8
135x8
135x8

Push Press:
135x8
135x8
135x8

Herandi
10-04-2007, 05:23 AM
real strong deadlifts in here keep up the good work

Coke
10-04-2007, 05:50 AM
Workout(s) are very nice, doing fine guy.

ncsuLuke
10-06-2007, 12:35 PM
thanks guys

today:

Bench Press:
135x5
145x5
165x3
185x2
195x5
195x5
195x5
195x5
195x5

Incline DB Bench:
55x11
55x8
55x8

T-Bar Rows:
225x5
225x5
225x5
225x5
225x5

Chins:
BWx5
BWx5
BWx4

ncsuLuke
10-07-2007, 02:51 PM
Incline Bench:
135x5
155x3
165x5
165x5
165x5

Dips:
BW: 3x15

One-Arm DB Row:
55x8
70x8
80x8
80x8
80x8

Chins:
did some dont really remember...wasnt really noteworthy anyways

Coke
10-08-2007, 06:04 AM
Killer efforts dude, in the zone.

ncsuLuke
10-11-2007, 02:33 PM
Finally got back in the gym

Bench Press:
135x5
155x5
165x3
185x2

200x5
200x5
200x5
200x4

DB Incline Bench:
55x10
55x10
55x10

Bent Over Rows:
138x8
205x5
205x5
205x5
205x5
205x5

ncsuLuke
10-12-2007, 11:35 AM
Incline Bench:
135x5
155x3
170x5
170x5
170x5

DB Bench:
55x12
55x12
55x12

Bent Over Rows:
135x8
205x6
205x6
205x6

Chins:
BW 3x5

BB Curls:
80x6
80x6
80x6

Coke
10-12-2007, 12:30 PM
Nice job Luke, really into that block *****.

ncsuLuke
10-15-2007, 04:04 PM
Bench Press:
135x5
165x4
185x2

200x5
200x5
200x5
200x5
200x5

Chins:
BW 3x5

Dips:
BW 3x10

Bent over rows:
135x8
185x8
185x8
185x8
205x5
205x5

ncsuLuke
10-18-2007, 09:25 AM
well yesterday i lifted and in the middle my back just started giving me all kinds of hell and it still is killing me this morning. i think im going to scratch this bulk because now i cant seem to do any kind of lower body/back lifts without hurting it and there is no sense in stuffing my face if i can only work upper body.

oh well ill just give it some time to heal up and then try again in a few months. i still put on close to 20lbs so it wasnt all for a loss.

Coke
10-18-2007, 11:32 AM
...there is no sense in stuffing my face if i can only work upper body.

Could still be going for it and get huge chest and arms, that's more often the norm than not, lol - :D

Seriously though, props on exercising some patience to let the back heal up for a while.

ncsuLuke
10-18-2007, 11:43 AM
thanks coke...i really wanted to gain about 10 more lbs before i stopped bulking but id rather not gain 8 lbs of fat and 2 lbs of muscle haha.

my wallet will thank me too as i was about going broke trying to eat so much all the time haha.

Noxon
10-18-2007, 05:59 PM
Sucks about the back man. All things heal with time... Take er easy and you'll be back before you know it. If it isn't excruciating 24/7 at least you know it isn't going to be a serious/permanent injury like a herniated disc or something. That you can lift at all is pretty encouraging.

Smart to lay off the bulk while you heal up. Don't cut back too much though.. All that food will help you heal up faster. Good luck.