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Progress & Goals
170 Lbs.
LEAN BODY MASS
21 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
Basic bodybuilding split, but with an emphasis on powerlifting.
Monday - Chest and Triceps
My warm up usually takes about 10-15 minutes. I'll PVC roll my back and legs to get nice and loose. Then I'll move on to some shouler prehab work.
We'll start off with regular flat bench press. The weight and reps depend on the week of the cycle. Here's the basic layout of a bench cycle:
Week 1 - 2 X 10
Week 2 - 2 X 10
Week 3 - 2 X 8
Week 4 - 2 X 8
Week 5 - 2 X 5
Week 6 - 2 X 5
Week 7 - 2 X 5
Week 8 - 2 X 3
Week 9 - 2 X 3
Week 10 - 2 X 2
Week 11 - 2 X 2
Week 12 - Max out
The two sets denote two work sets. Warm up sets are NOT included in that.
After the regular bench, we'll move on to some paused close-grips, some board press, or some inclines depending on what Ed wants us to do. Following that, we'll do some direct pec work, usually cable or dumbbell flyes, dips, dumbbell benches, etc. After pecs we decimate triceps with either a couple of exercises with high volume, a superset, or a giant set. They'll usually some type of pushdown, extension, or dips.
Wednesday - Squat & Deadlift
Warm ups are usually about 20-30 minutes on these days. I do a ton of stretching, PVC rolling and mobility work.
First, we'll squat. Just regular free weight back squats. We squat out of squat stands (IPF style). We might switch it up and go with a pause squat with a quick 1 second pause, but that's about the extent of it. The weight and reps follow the same scheme as the bench.
After squats are deadlifts, or some variant of it. Reps are usually below 5, sometimes as high as 8.
Friday - Light Bench & Shoulders
This is an upper body accessory day, mostly. I'll start off with my usual upper body warm up. Then, I'll move into regular bench press. I'll do 2 sets of 10 with 60% of my current one rep max. After benching is where I'll decimate shoulders.
Saturday - Light Back & Heavy Biceps
I'll start off with another upper body warm up. I always start with pull ups because I suck at them and need to get more awesome. I'll do some pulldowns and low rows and call it there. After back I'll go and kill biceps. I'll start with an EZ bar or a straight bar curl for some heavier weights and lower reps (6-10). Then I'll finish them off with some shaping exercises.
My Nutrition Program View My Full Nutrition Program
Typically low carb, low fat, high protein.
TRAINING DAYS
MEAL 1
2 whole eggs
2 egg beaters
1/4 cup low-fat cheese
1 cup oats with 16 oz. 1% milk
TOTAL: 60g protein, 90g carbs, 25g fat, 820 calories
MEAL 2
4 oz. lean turkey
1 large roll
16 oz. 1% milk
TOTAL: 40g protein, 70g carbs, 10g fat, 600 calories
MEAL 3
4 oz. chicken breast
1 cup brown rice + 1 tbsp. EVOO
TOTAL: 35g protein, 70g carbs, 15g fat, 540 calories
MEAL 4
1 scoop vanilla whey
16 oz. 1% milk
1/2 cup ground oats
1 tbsp. peanut butter
TOTAL: 50g protein, 60g carbs, 15g fat, 575 calories
MEAL 5
Whatever my Mom makes for dinner.
MEAL 6
1 scoop vanilla whey
16 oz. 1% milk
1/2 cup ground oats
1 tbsp. peanut butter
TOTAL: 50g protein, 60g carbs, 15g fat, 575 calories
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
lukebaumy94 updated his weight from 195 Lbs. to 191 Lbs., a 4 Lb. loss in 8 days.
Jan 5, 2013 | Like
lukebaumy94 updated his weight from 190 Lbs. to 195 Lbs., a 5 Lb. gain in 41 days.
Dec 28, 2012 | Like
lukebaumy94 updated his weight from 195 Lbs. to 190 Lbs., a 5 Lb. loss in 62 days.
Nov 17, 2012 | Like
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