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LouPac
10-23-2006, 06:20 PM
So the cut is over and I lost a total of 13 lbs and 2 waist sizes. However the last couple of months I made the mistake of dropping my calories too low and I believe my metabolism suffered because of it. Oh well, I'll know better next time.

Now for the bulk. Since I don't really want to suffer serious fat gain, I'll be slowly increasing the calories every few weeks by increments of 500 calories.

I also have a friendly competition with some friends on who can deadlift the most by 4/1/07. We'll be doing this, not on total weight, but rather on pound for pound strength. My biggest competition is a powerlifter that weighs 270 and deadlifts 525. At 197 I pulled 450, so I'm not that far behind him, and I was doing this on restricted calories, I'm hoping the bulk will increase my deads by leaps and bounds.

Starting weight: 197


10/23

Box squats: 45*10, 95*9, 135*8, 185*5, 205*3, 225*3, 245*3, 265*3
Leg Press: 410*8*3
Hang cleans: 155*2*2, 135*3
Donkey calf raises: 300*15, 300*12*2

8 hours sleep

Calories: Totals = 2591 Fat = 94 Carbs = 158 Protein = 290

Stumprrp
10-23-2006, 07:30 PM
good luck big lou!

LouPac
10-24-2006, 06:33 PM
good luck big lou!
Thanks Stump!

LouPac
10-24-2006, 06:49 PM
10/24

Weight: 199

I woke up late today so I only had time for a 30 minute workout.

Weighted pullups: 25*5*3
BB Rows with Cambered bar: 185*5*3 (I hate this bar )
Weighted Dips: 90*8*3
Skull Crushers: 90*8*2, 90*5

7.45 Hours sleep

Calories: Totals = 2615 Fat = 100 Carbs = 159 Protein = 277

Stumprrp
10-24-2006, 07:39 PM
strong dips, what a cambered bar? an EZ bar?

ddegroff
10-24-2006, 07:44 PM
I'll jump on the ride.

GL w/ your goals and new diet.

LouPac
10-24-2006, 07:51 PM
strong dips, what a cambered bar? an EZ bar?
The cambered bar has a big bend in it so you can extend the ROM of the exercise, it makes it harder to pull the weight all the way up, it's also less stable than the barbell so you're fighting the weight the whole time.

LouPac
10-24-2006, 07:51 PM
I'll jump on the ride.

GL w/ your goals and new diet.
Thanks man.

1mmort4l
10-25-2006, 03:09 AM
Wow Lou, nice dips!!

Good luck with your bulk mate, and good luck for the freindly comp.. :whip:

LouPac
10-25-2006, 04:01 AM
Wow Lou, nice dips!!

Good luck with your bulk mate, and good luck for the freindly comp.. :whip:
Thanks buddy, I always had strong tris, they make up for my weak bis. :cry:

LouPac
10-26-2006, 02:02 PM
10/25

Off day

5 hours sleep

Calories: Totals = 2444 Fat = 76 Carbs = 277 Protein = 165

LouPac
10-26-2006, 07:58 PM
10/26

Bench Press:45*12, 95*10, 135*8, 185*6, 225*5, 245*3, 265*3, 285*3
DB incline press: 75*10*2, 75*8
Pullovers: 70*12*2
EZ bar curls: 90*8*2
Hammer curls: 35*8*2
Side bends: 50*12, 60*12
Oblique crunches: 12, 15

7 hours sleep

Calories:Totals = 2671 Fat = 73 Carbs = 280 Protein = 226

Stumprrp
10-26-2006, 08:12 PM
nice job lou but is 2700 cals enough for bulkin? sheet i need like 4,000 lol

LouPac
10-26-2006, 09:07 PM
nice job lou but is 2700 cals enough for bulkin? sheet i need like 4,000 lol
I'm just coming off of a cut in which I was eating only about 2000 calories towards the end. I'm adding a little at a time so I don't gain a bunch of fat right away.

Stumprrp
10-26-2006, 09:09 PM
oh good point i forgot that. whats your maint?

nhlfan
10-26-2006, 09:15 PM
do you significantly decrease your protein intake on all off days?

LouPac
10-26-2006, 10:28 PM
do you significantly decrease your protein intake on all off days?
No, it just worked out that way Wednesday, I had my food at work that I dropped on the floor, which included 60 grams of protein. :bang:

LouPac
10-26-2006, 10:32 PM
oh good point i forgot that. whats your maint?
About 3000

ddegroff
10-26-2006, 10:52 PM
Diet looks good man!


Pullovers: 70*12*2

Do you do these w/ a db? straight arm?

LouPac
10-27-2006, 12:41 PM
Diet looks good man!



Do you do these w/ a db? straight arm?
Ez curl bar.

ddegroff
10-27-2006, 03:19 PM
Ez curl bar.

cool

LouPac
10-27-2006, 04:26 PM
10/27

Deads: 135*10, 185*8, 225*6, 275*3, 315*3
SLDL: 205*8, 225*8, 245*8
Shrugs: 205*12, 255*8*2
Bent over lateral raises: 30*8*3
Swiss Ball crunches: 20*2
Ab rope pulldowns: 100*15*2

7 hours sleep

Calories: Totals = 3177 Fat = 98 Carbs = 284 Protein = 238

LouPac
10-29-2006, 07:28 PM
10/28

Off day

8 Hours sleep


Calories: Totals = 2687 Fat = 89 Carbs = 222 Protein = 188

LouPac
10-29-2006, 07:29 PM
10/29

Off day

7 hours sleep

Calories: Totals = 3026 Fat = 99 Carbs = 296 Protein = 237

Stumprrp
10-29-2006, 07:32 PM
diet numbers look solid lou, 40-40-20 looks like to me, approx.

LouPac
10-29-2006, 07:39 PM
diet numbers look solid lou, 40-40-20 looks like to me, approx.
I'm trying to get my weight up to get as strong as you. :p

Stumprrp
10-29-2006, 07:41 PM
lol, im trying to diet down to your weight my friend, so you shall pass me soon

LouPac
10-29-2006, 07:58 PM
lol, im trying to diet down to your weight my friend, so you shall pass me soon
Unfortunately I'm twice your age so you just might always be stronger than me.:bang: You started at a great age with good training. I just started training the right way last year.

Stumprrp
10-29-2006, 08:04 PM
ah well props to starting late most men in 30's are lazy lol, i wish i started when i was 13/14

LouPac
10-30-2006, 04:21 PM
10/30

Weight: 203

Good mornings: (I hate these :mad:) 45*12, 95*10, 135*8, 155*6, 185*4, 205*2, 225*1
Single-leg leg presses: 135*10*3
Seated calf raises: 90*10*2, 90*9
Weighted decline situps: 25*12*3
Weighted SB crunches: 25*12*3

8 hours sleep

Calories: Totals = 2580 Fat = 91 Carbs = 76 Protein = 274

ddegroff
10-30-2006, 07:25 PM
We all "hate" GM's but we still do 'em! :thumbup:

Strong work lou!

1mmort4l
10-30-2006, 10:21 PM
225 GM! Nice one Lou...
Nice little workout mate..

LouPac
10-30-2006, 10:46 PM
Thank you gentlemen.

LouPac
10-31-2006, 04:38 PM
10/31

BW: 201

Weighted chins: 25*7, 25*5*2
DB Rows: 80*10*2, 85*10
Weighted Dips: 70*10*3
Face pulls: 130*10, 140*10*2
Pressdowns: 150*10*2, 130*10

6 hours sleep

Calories: Totals = 2595 Fat = 71 Carbs = 231 Protein = 258

Natetaco
10-31-2006, 05:17 PM
yep GMs are a bitch.

KevinStarke
10-31-2006, 05:21 PM
Learn to love GM's man, they rule all.

LouPac
10-31-2006, 06:05 PM
Learn to love GM's man, they rule all.
I don't doubt that they rule, I'm just scared of them because of the herniated disk in my lower back.

LouPac
11-01-2006, 10:17 PM
11/1

Off day

7.5 hours sleep

Calories: Totals = 1990 Fat = 59 Carbs = 140 Protein = 224

Bob
11-02-2006, 07:15 AM
Some nice workouts Lou..

I hear ya on the GM fear.. I don't have a herniated disk.. but do have some kind of deformity where the hip connects with the spine.. but I have been recently pushing the GMs, mainly b/c I haven't been able to do heavy DLs b/c of a torn bicep... and I am loving the heavy GMs. Perhaps you can check with your back specialist?

LouPac
11-02-2006, 02:14 PM
Some nice workouts Lou..

I hear ya on the GM fear.. I don't have a herniated disk.. but do have some kind of deformity where the hip connects with the spine.. but I have been recently pushing the GMs, mainly b/c I haven't been able to do heavy DLs b/c of a torn bicep... and I am loving the heavy GMs. Perhaps you can check with your back specialist?
If I listened to the doctors I wouldn't be doing gm's or deads.:)

LouPac
11-02-2006, 08:29 PM
11/2

CLose grip bench: 45*12, 95*10, 135*10, 185*8, 205*6, 225*4, 245*2, 275*1
Decline bench: 225*10*3
Pullovers: 70*10*3
Ez bar curls: 80*10*2
DB incline curls: 30*10, 30*8

4 hours sleep

Calories: Totals = 2964 Fat = 87 Carbs = 267 Protein = 275

LouPac
11-03-2006, 07:50 PM
11/3

Rack pulls: 135*5, 185*5, 225*4, 275*4, 315*3, 365*3, 405*1, 455*1, 475*1
SLDL: 205*8*2, 205*4
Shrugs: 205*10*3
DB lateral raises: 25*8, 20*10*2
Sidebends: 55*10

7.5 hours sleep

Calories: Totals = 2867 Fat = 66 Carbs = 307 Protein = 182

ddegroff
11-03-2006, 08:23 PM
That's some strong CGBP! nice work

LouPac
11-05-2006, 06:49 PM
That's some strong CGBP! nice work
Hey, I try. :p

LouPac
11-05-2006, 06:50 PM
11/4

Off day

6 hours sleep

Calories: Totals = 3220 Fat = 83 Carbs = 322 Protein = 228

LouPac
11-05-2006, 06:51 PM
11/5

Off day

11 hours sleep

Calories: Totals = 2858 Fat = 101 Carbs= 242 Protein = 236

LouPac
11-06-2006, 04:45 PM
11/6-Light week

BW: 201

High box squats (2" above parallel): 45*12, 135*10, 185*6, 225*5, 245*5, 255*5, 265*5, 275*5
Leg extensions: 245*9, 205*12*2
Donkey calf raises: 220*15*2

7 hours sleep

Calories: Totals = 2694 Fat = 76 Carbs = 225 Protein = 277

Bob
11-06-2006, 06:09 PM
11/6-Light week
Does not look that way from your Box Squats man..
Looking good for going Light! :strong:

LouPac
11-06-2006, 06:58 PM
Does not look that way from your Box Squats man..
Looking good for going Light! :strong:
Thanks man

ddegroff
11-06-2006, 08:37 PM
Nice squatin!

LouPac
11-07-2006, 04:41 PM
11/7

Flat bench w/ mini bands:45*12, 95*5, 135*5, 155*3*8
pull ups: 10, 8, 6
Reverse grip BB rows: 135*12, 10, 10
Dips: 15, 15, 15
DB Tricep extensions: 35*8*2, 30*12*1

8 hours sleep

Calories: Totals = 3050 Fat = 110 Carbs = 200 Protein = 326

Stumprrp
11-07-2006, 05:08 PM
nice work with the bands lou

LouPac
11-07-2006, 06:40 PM
nice work with the bands lou
Thanks man, I try not to use them too much because they really f up my shoulders.

Stumprrp
11-07-2006, 07:01 PM
ah well watch it then we dont want any injuries

ddegroff
11-07-2006, 08:10 PM
strong work Lou!

LouPac
11-07-2006, 08:25 PM
strong work Lou!
Thanks d, next week I'm going for PR's on the big 3 so I'm taking it pretty easy with the light weights this week.

ddegroff
11-08-2006, 11:09 AM
Nice GL with those PR's!

LouPac
11-08-2006, 10:10 PM
11/8

Off Day

4 hours sleep

Calories: Totals = 3735 Fat = 129 Carbs = 300 Protein = 263

Bob
11-08-2006, 10:50 PM
Lou!!! You need more sleep dude.. 4 hr ain't enough with heavy lifting.. unless you are 20 with great genetics!!

Plus, there are lots of studies coming out that say less rest, more obseity... and other problems.

Stumprrp
11-09-2006, 04:57 AM
cals look good but sleep does not, 6 hours min man, i know its hard.

ddegroff
11-09-2006, 09:19 AM
Are we having too much fun?

i hate 4hrs of sleep!

LouPac
11-09-2006, 03:22 PM
Lou!!! You need more sleep dude.. 4 hr ain't enough with heavy lifting.. unless you are 20 with great genetics!!

Plus, there are lots of studies coming out that say less rest, more obseity... and other problems.

It's not easy when you work nights and 12 hour shifts.:bang:

LouPac
11-09-2006, 03:23 PM
11/9

Flat bench: 45*15, 95*12, 135*10, 185*8
2 Board press: 225*6, 275*4, 315*2, 325*1
DB Incline press: 75*12, 85*10, 90*8
Pullovers: 70*12*3
Preacher curls: 75*8,8,5
Single arm Cable curls: 50*10*2

10 hours sleep

Calories: Totals = 2444 Fat = 73 Carbs = 191 Protein = 258

ddegroff
11-09-2006, 03:58 PM
Looks good!

Damn I guess you do what you can about the sleep then.

LouPac
11-12-2006, 07:56 PM
11/10

Off

6.5 hours sleep

Calories: Totals = 2956 Fat = 87 Carbs = 284 Protein = 217

LouPac
11-12-2006, 08:01 PM
11/11

Moved a piano

6 hours sleep

Calories: Totals = 3638 Fat = 117 Carbs = 285 Protein = 251

LouPac
11-12-2006, 08:03 PM
11/12

Off day

9 hours sleep

Calories: Totals = 3944 Fat = 119 Carbs = 301 Protein = 308

Bob
11-12-2006, 09:35 PM
Nice workout on Sat. So do you count that as a 1 RM? or cardio - depending on how long it took to move the piano?
Pretty good diet too!

LouPac
11-12-2006, 10:29 PM
Nice workout on Sat. So do you count that as a 1 RM? or cardio - depending on how long it took to move the piano?
Pretty good diet too!
It was a bunch of 1 RMs.:D

"OK, lift on 3, 1-2-3, OK, OK, set it back down!!!"

LouPac
11-13-2006, 04:46 PM
11/13

BW: 204

Squats: 45*10, 95*8, 135*6, 185*4, 225*3, 275*2, 315*1, 365*1, 385*1 (PR)
Leg press: 450*8, 500*6. 500*5
Seated calf raises: 70*12, 15, 15

8 hours sleep

Calories: Totals = 2912 Fat = 80 Carbs = 277 Protein = 274

Stumprrp
11-13-2006, 05:10 PM
nice pr lou!

LouPac
11-13-2006, 09:50 PM
nice pr lou!
Thanks for the props Stump, I've been struggling with my squats for a while now, I've been trying everything and they're still not progressing like I would like them to. Even tonight I was still struggling. It might even be a mental thing for me now.:(

nhlfan
11-13-2006, 11:15 PM
your struggling isn't exactly showing in your numbers haha

congrats on the PB.

LouPac
11-14-2006, 04:21 PM
11/14

Flat bench: 45*15, 95*10, 135*8, 185*6, 225*4, 275*1, 315*1, 335*1
Decline bench: 225*10, 245*9, 265*5
Reverse curls: 80*8*3
Hammer curls: 40*8*3

2 PR's 2 days in a row, let's see if I can make it 3 PR's for the week tomorrow with the deadlift.

7.5 hours sleep

Calories: Totals = 3188 Fat = 149 Carbs = 218 Protein = 247

Stumprrp
11-14-2006, 04:28 PM
big PR! damn im jealous lol

LouPac
11-14-2006, 04:46 PM
big PR! damn im jealous lol
lol

You're only 17, you have nothing to be jealous about. With your strength you're going to be one scary man when you get to be my age.

LouPac
11-15-2006, 10:50 PM
11/15

No go on the PR today, I think 3 days in a row of maxing out isn't the smartest thing, but oh well.

Deads: 135*5, 185*4, 225*3, 275*2, 315*1, 405*1, 475*0, 455*0 I tried this last one, but my thighs were already shot from the previous attempt and they were still sore from Monday's workout.

Pullups: 8, 8

Close grip cable rows:200*8*2

Tricep rope pressdowns: 90*15, 90*12*2

6 hours sleep

Calories:Totals = 2436 Fat = 55 Carbs = 259 Protein = 178

Bob
11-16-2006, 12:32 AM
Awesome PRs dude..
I agree.. the maxing I did last week killed me.. I'm kinda glad now work has forced me to take 4 days off..

LouPac
11-26-2006, 08:35 PM
11/26

BW: 206

Back from my vacation and can't wait to get back into the gym!

9 hours sleep

Calories: Totals = 3599 Fat = 76 Carbs = 367 Protein = 207

mickyjune26
11-26-2006, 08:50 PM
LouPac, I know what you mean. Vacations are great to relax and towards the end, you get a serious itch to start lifting. Have fun!!!

LouPac
11-27-2006, 04:53 PM
11/27

BW-207

DB lunges: 25*8 - Haven't done these in a long time and I noticed my knees don't like these too much.
Squats: 135*8, 185*6, 225*4, 275*3, 295*3, 315*3
Leg Press: 450*8, 540*6, 610*4 - PR
Donkey Calf raises: 260*15*3

7.5 hours sleep

Calories: Totals = 2993 Fat = 87 Carbs = 303 Protein = 267

ddegroff
11-27-2006, 07:58 PM
Nice work on the leg press.

How far was your knee going over your toe? It shouldn't move foreward past your toes.

LouPac
11-27-2006, 08:20 PM
Nice work on the leg press.

How far was your knee going over your toe? It shouldn't move foreward past your toes.

My knees are about even with my toes.

LouPac
11-28-2006, 04:32 PM
11/28

Pullups: 10,8,6
BB Rows: 185*8*2, 185*6
Weighted Dips: 90*8*3
Face Pulls: 130*8, 120*10, 130*10
DB Skullcrushers: 30*12, 35*10, 35*8

7 hours sleep

Calories: Totals = 2631 Fat = 72 Carbs = 239 Protein = 263

KevinStarke
11-28-2006, 04:34 PM
Strong lookin workout man

ddegroff
11-28-2006, 04:43 PM
Strong dips, Lou.

Nice work!

LouPac
11-28-2006, 06:22 PM
Thanks guys, all that drinking on vacation has me feeling a bit weak.

Stumprrp
11-28-2006, 06:43 PM
strong dips lou

LouPac
11-29-2006, 09:54 PM
Off day

7 hours sleep

Didn't get enough calories in today.

Calories: Totals = 2239 Fat = 81 Carbs = 114 Protein = 272

LouPac
11-30-2006, 05:38 PM
11/30

Flat bench: 45*12, 95*10, 135*8, 185*6
3 sec. pause: 225*1, 245*1, 275*1, 295*1, 315*1
Decline bench: 245*8*3
Pullovers: 80*8*2
1 arm DB preacher curls: 30*8, 30*10, 30*8
hammer curls: 40*8*2

4 hours sleep

Calories: Totals = 3160 Fat = 67 Carbs = 275 Protein = 263

teaturtle
11-30-2006, 05:52 PM
ouch 4 hrs sleep..

LouPac
11-30-2006, 06:02 PM
ouch 4 hrs sleep..

Yeah, every other wednesday or thursday I come off my 12 hour night shift and just so I can get adjusted to sleeping at nights again I only sleep 4 hours so I can get to bed at a decent hour that night. It's not as bad as it sounds. Well, maybe it is to a 16 year old. When I was your age 4 hours did hurt. lol

KevinStarke
11-30-2006, 06:04 PM
Great pressing man, pause reps are awesome.

LouPac
11-30-2006, 06:06 PM
Great pressing man, pause reps are awesome.

Yeah they are. I haven't done them too often but I am now. Thanks for the props.

Bob
11-30-2006, 06:30 PM
It's not as bad as it sounds. Well, maybe it is to a 16 year old. When I was your age 4 hours did hurt. lol
Dude .. it's just the opposite for me.. I never slept more the 4-5 hrs per night from 13 until about 35.. since then, I have needed more.. I'm up to 6.5 to 8 hrs now..

But like you.. about one every 2 weeks I have to pull long hours.. and those 4 hr nights kill me. Caffiene is the only thing that keeps me anywhere on those days..

Nice workouts though.. staying strong..

Stumprrp
11-30-2006, 07:32 PM
solid benching lou your surpassing me damnit :D

LouPac
12-01-2006, 10:19 PM
Off day

6 hours sleep

Calories: Totals = 2749 Fat = 79 Carbs = 271 Protein = 232

LouPac
12-03-2006, 10:15 PM
12/3

Off day

9 hours sleep

Calories: Totals = 2457 Fat = 92 Carbs = 216 Protein = 186

LouPac
12-04-2006, 04:51 PM
My knees are getting old and rickety, damn sking. :(

12/4

BW:206

Box squats: 45*12, 95*10, 135*9, 185*6, 225*3, 245*3, 265*3, 285*1
Leg Press: 455*10*3
Donkey calf raises: 280*15*3

8 hours sleep

Calories: Totals = 2753 Fat = 78 Carbs = 244 Protein = 275

Stumprrp
12-04-2006, 05:07 PM
nice leg work lou

LouPac
12-05-2006, 09:45 PM
I took off today because I feel like crap. :(

8.5 hours sleep

Calories: Totals = 1807 Fat = 56 Carbs = 109 Protein = 217

ddegroff
12-05-2006, 10:02 PM
Rest up, eat up, drink some water.

Feel better.

LouPac
12-18-2006, 04:27 PM
12/18/06

BW:206

Back into it today after a 2 week lay off.

Squats: 135*8, 185*8, 225*23, 275*3
Leg Press: 360*10*3
Donkey Calf Raises: 300*12*3
SB crunches: 15*3

6 hours sleep

Calories: Totals = 3277 Fat = 103 Carbs = 373 Protein = 214

LouPac
04-13-2007, 08:34 PM
Well it's been a while since I posted on WBB. I came down with the flu and then a respiratory infection and that set me back quite a bit. It was a slow progression getting back all my strength, but it feels good to be healthy again. I was able to get up to 215lbs and this past week I got a PR in the 2 board press with 375lbs.

Now it's time to start cutting!

4/13

DE Chest

Flat bench: 45*10, 95*8, 165*3*8
Close grip bench: 225*10, 225*8*2
Neutral grip pull ups: 8, 8, 8
T Bar rows: 90*8*3
Dips: 15, 15, 15

BW: 210

ddegroff
04-13-2007, 10:17 PM
Glad your feeling better bro!

GL with cuttin'! How long are you planning on doing it.

LouPac
04-13-2007, 10:47 PM
Glad your feeling better bro!

GL with cuttin'! How long are you planning on doing it.

6 months, I'm going to Hawaii in October, so that's my deadline to get rid of the gut.

LouPac
04-16-2007, 07:31 PM
4/16

Flat bench: 45*12, 95*10, 135*8, 185*6, 225*4, 275*2, 315*1, 345*1 - PR 350*1 - PR, 210*20 (repped my bodyweight)
Wide grip Pull downs: 150*10, 160*8, 170*6
Overhead rope pressdowns: 55*12*2, 55*8
Barbell Curls: 95*6*2
Hammer curls: 40*8*2
SB crunches: 20, 15
Standing cable curls: 150*15

LouPac
04-19-2007, 04:33 PM
4/19

Squats: 45*12, 95*10, 135*8, 185*6, 225*4, 275*2, 315*1, 345*1, 400*1/2 rep I should have known better than to jump 55lbs, but I foolishly thought I could get it.
Leg Press: 540*6, 590*5, 610*3
Donkey calf raises: 360*15, 380*15, 400*15

ddegroff
04-19-2007, 08:39 PM
Nice squattin' bro!

Hawaii sounds nice. I'm going to Grand Cayman on Monday, thought about cutting but said **** it. lol

LouPac
04-19-2007, 08:57 PM
Nice squattin' bro!

Hawaii sounds nice. I'm going to Grand Cayman on Monday, thought about cutting but said **** it. lol

Awesome! The Caymans are on my list of future places to visit. Hope you have a blast man!

LouPac
04-20-2007, 04:03 PM
4/20

Pull-ups - 10, 8, 6
BB Rows: 205*5*3
Weighted dips: 90*8, 100*8, 100*6
Close grip cable rows: 210*8, 220*8*2
Skull crushers: 100*8, 110*5
Press downs: 120*12, 150*8

LouPac
04-23-2007, 08:14 PM
Monday 4/23/07

Bench, comp grip: 45*12, 95*10, 135*8, 185*6
Bench, comp grip, w/ 3 sec. pause: 225*1, 255*1, 275*1, 315*1
Decline bench: 255*10*3
Reverse curls: 80*8*3
Incline Db curls: 35*6 (didn't like the way my shoulders felt so I stopped)
Alt. DB curls: 45*6

LouPac
04-26-2007, 04:24 PM
4/26

Deads: 135*5, 185*4, 225*3, 275*2, 315*1, 365*1
High Box Squats: 225*5, 275*5, 315*2, 365*1
Calf Raises: 400*15*3
Decline sit-ups: 15, 15, 15
SB Crunches: 12, 15, 15

LouPac
04-27-2007, 06:27 PM
4/27/07

20 minutes on the treadmill

LouPac
04-30-2007, 07:33 PM
4/30

Bench: 45*15, 95*12, 135*10, 185*8
Bench, comp grip, 3 sec pause: 185*1, 225*1, 275*1, 315*1
DB incline Bench: 90*8*3
DB Preacher curls: 35*10*2
DB Alt. curls: 40*8*2

BW: 206

LouPac
05-02-2007, 10:31 PM
5/2

High Box Squats: 45*10, 95*10, 135*10, 185*8, 225*6, 275*5, 315*4, 365*2
Leg Press: 540*6, 540*5, 540*6
Stiff leg dead lifts: 225*8*3