Luigis

[Rookie]

Good work on the squats Luigi. I was curious on your reasoning to do 140x5 before the set of 150x5? You should try reverse pyramids one time on squats, should be able to lift more on your first two sets

[samoan_muscle]

I bet her husband is in the armed forces ... note the laptop on the table next to her ... keeping him under tow while he's away fighting for peace :pfft:

haha too right. till she gets bored and ends up rooting the neighbour (seems to happen on a lot of war films)

probably should try fill this in every so often.

tue/wed? was quads

60x14x

100x12

120x8

140x5

150x5 - last rep took a good 5-10 seconds on way up had to really grind it.

took plates off - no rest

front squat

100x8

same as above

60x8.

30 sec rest

60x12

v squats - really liking these atm

X sets till failure

leg ext.

X sets till hard to raise with min weight.

i took this picture b4(friday) of quads relaxed so i can see improvements in a few months.

Stop taking nude pics of yourself dude!

[Mike Zero]

Obviously a pic for NZD modified for NZBB

[samoan_muscle]

No doubt some of NZBB's resident SLUZZAs will be PMing Luigi for the uncensored version.

[Rookie]

Obviously a pic for NZD modified for NZBB

LOL!

[Luigi]

Obviously a pic for NZD modified for NZBB

:wink: yea the nzd sluzzas like to keep track of my progress too

[Luigi]

double post- see below

[Luigi]

Good work on the squats Luigi. I was curious on your reasoning to do 140x5 before the set of 150x5? You should try reverse pyramids one time on squats, should be able to lift more on your first two sets

say how would you do that ? could you give me an example with the weights i have used.

i think the reason is if i jumped straight from 120 to 150 thats too much of a jump. plus when i get 5 reps i move the last set weight up 10kg the following week.

Stop taking nude pics of yourself dude!

never !

[Rookie]

Reverse pyramids: 150x6, 140x8, 130x10, 120x10, and 110x10- if you're still able to.. I could only do four sets on Tues since was so fucked. You should be fighting for those reps, gets fucking hard after the 2nd set once fatigue kicks in and lactic acid builds up hard

[Luigi]

Reverse pyramids: 150x6, 140x8, 130x10, 120x10, and 110x10- if you're still able to.. I could only do four sets on Tues since was so fucked. You should be fighting for those reps, gets fucking hard after the 2nd set once fatigue kicks in and lactic acid builds up hard

how do you warm up to that ? i use all my sets except 140-150 as warmups. im pretty paranoid about injurys ay so always like to warmup.

[Luigi]

DElts

workout was fueled by mcdonalds

seated bb press

first i did some warmups for rotators (always wamrup these first)

then

40x12

40x12

60x12

60x10

60x8

half the trouble with the seated bb is getting the weight off the rack, the way its designed is fucken shit ! spend more energy trynna get the bar off than actually doing reps. should asked someone for a lift off.

then

seated db press supersetted with seated flys ?

20xX + 10xX for 4 sets

then onto seated press (machine)

3 sets with limited ROM to failure

then

seated side raise (machine)

about 5 sets

then some front raises with 20kg plate

2 sets of this.

done.

good volume today hope it pays off, really feel like a beer tonight but will try stay in and eat lots instead :x

[Rookie]

Bro with the reverse pyramids, you could do a warm up set of 60 for 15 or 80 for 10-12 since your first set is quite heavy (150). I usually only do one set of 60x12-15, lactic acid starts to build up so back off and hit working sets right away. I am fortunate to have never had any knee injuries, everyone is different but see which weight for warm ups is best for you.

The lateral raise machine is mean eh! Bro if you've got a history of rotator cuff issues, do rear delts first. I do them first coz it warms up my shoulders a lot better than doing rotation work.

[Luigi]

Bro with the reverse pyramids, you could do a warm up set of 60 for 15 or 80 for 10-12 since your first set is quite heavy (150). I usually only do one set of 60x12-15, lactic acid starts to build up so back off and hit working sets right away. I am fortunate to have never had any knee injuries, everyone is different but see which weight for warm ups is best for you.

The lateral raise machine is mean eh! Bro if you've got a history of rotator cuff issues, do rear delts first. I do them first coz it warms up my shoulders a lot better than doing rotation work.

ai, might give it a crack.

yea its good alright, can really feel it in the delts and no were else isolates them nicely.

nah dont have any rotator issues apart from the clicking

have injured knee in past though. remember measuring my quads at one stage and the left one was 6 inches smaller than the right :shock: took a long time to even be able to squat 60kgs but been fine ever since.

[Luigi]

almost 2 months ! gona try update this every day

ok so today i did

bb benchpress

40x12

60x10

60x10

70x6

70x4

incline press

50x8

50x6

50x6

50x5

db press

20x8

20x8

20x7

17.5x9

tricep skull crushers (ez bar)

15x12

20x7

20x6

15x9

tri pushdowns

3 plates x 18 reps

2 plates x 40 reps

1 plate x 80 reps (had the most awesome pump after this triceps were looking SWOLE)

DIET

7am:waking up in the morning

7:15am: gotta get fresh gotta go downstairs

7:30am: had some cereal

8am: down to the bus stop

8:30am: still cant see my friends :?

9am: felt a bit down after that so had 2 scoops superpump

12pm: nandos for lunch ! shits delicious

3pm: an apple and leftover chips from nandos

5pm-6:30pm: training

6:40pm: large big mac combo to feed the muscles

9pm: bowl of ice cream and 200ml of high protein milk

10pm: bedtime

All up pretty decent effort today really pushed myself in the gym today was pretty good lots of protein but feel i can improve on it a bit. will see how i go tomorrow ! although its friday so might be a shocker !

[Luigi]

shoulder biceps

bb press 40x15x

50x16

60x8

60x8

60x7

60x7

50x9

50x10

50x9

40x14

40x12

40x12

bicers ezbar

40x8

30x12

30x11

30x9

25x10

25x7

25x6

seated arnold press

20x8

15x12

15x10

15x10

15x10

tri pushdwons cable

3 plates x30

3 plates x27'

3 plates x28

'

diet

7am 45g protain 15g fat

9 am shakes and fats

11am tuna and oats

1 30 : chicken and rice 330/100

3: shakes and creatin

5 shakes and creatin

630shake and creatin

7:steak and vege and rice

9:tuna

1039 casein x 2 and creatin

diet better today. in a rush/ trainnig awesome. come at me. BRO>

[mike27]

how do u find your diet?

seems a load of shakes each day and creatine 3x a day?

hows the junk food affecting your training?

[Luigi]

CHEST TRICEPS

BB BENCH

60X5

70X5

70X5

80X5

80X5

80X5

80X5

80X5

80X5

INCLINE BENCH

50X5

50X5

50X5

50X5

50X5

50X5

MACHINES BENCH

5X8

5X8

5X8

5X8

5X8

INCLINE SKULLCRUSHERS

15X8

15X8

15X8

15X8

15X8

TRI PUSHDOWNS

3X12

3X12

3X12

3X12

ABS

5 SETS

ALL DONE IN 45 MINS

DIET:

7AM: 4 LARGE EGGS, 100G ROLLED OATS WITH LSA MIX ON TOP, MULTI, 2XOXYELITEPRO PILLS

9AM:SHAKE-45G PROTEIN 5G CREAPURE

11AM:36G TUNA PROTEIN + 100G SUNFLOWER SEEDS

12:30PM:150G RICE(DRY WEIGHT) AND 250G CHICKEN(WET WEIGHT) CHICKEN COOKED IN SWEET SOUR FLAVOURING SO ACCOUNT FOR ADDED SUGARS FROM THAT

2:30PM:SHAKE 45G PROTEIN + 5G CREAPURE

4PM:36G TUNA + 50G FLAX SEEDS

4-5PM:GYM

5:05PM:45G PROTEIN + 5G CREAPURE SHAKE

7PM:250G CHICKEN + 150G MIXED VEGE + 150G RICE

9:30PM:36G TUNA + 100G SUNFLOWER SEED

10PM:BED

[Luigi]

SONG OF THE DAY:

NOTE TO SELF: BUY AN IPOD

PIC OF THE DAY:

Simple or easy?

There's a big difference between simple answers and easy answers. Simple answers are usually powerful and effective, yet challenging. Easy answers are usually appealing, but not very effective, and can even be dangerous.

Let's say you need to lose weight. The simple answer is -- get more regular exercise and eat a more nutritionally balanced diet. That's simple enough, and though often difficult to follow, usually effective. The easy answer is -- take this pill and eat anything you want. Very appealing, but it probably won't work.

You can spot an easy answer because it is something you want to hear. Even though it may not make much sense, if you want to hear it badly enough you can make yourself believe it. You can spot simple answers because they seem so obvious, even though they may be a bit challenging.

When there's a simple answer and an easy answer, the best choice is almost always the simple answer. It may not be what you want to hear, but it is probably what you need to do.

[thatwaslight]

Lot of meals bro how do you find your appetite now your natty?

[Luigi]

shoulderS biceps

bb press

40x15

50x8

60x8

70x8

80x5

80x5

80x5

bicets ezbar

25x12

30x8

30x8

30x8

30x8

seated db press

30x12

35x8

35x8

35x8

tri pushdowns cable

4 plates x18

5 plates x13'

5 plates x12

'

DIET:

7AM: MCDONALDS BIG BREAKFAST

2XOXYELITEPRO PILLS

11AM:36G TUNA PROTEIN + 100G SUNFLOWER SEEDS

12:30PM:4 SLICES PIZZA HUT

4PM:36G TUNA + 50G FLAX SEEDS

4-5PM:GYM

5:05PM:45G PROTEIN + 5G CREAPURE SHAKE

7PM:4 SLICES PIZZA HUT PLUS LOAF GARLIC BREAD AND BOTTLE PEPSI

9:30PM:36G TUNA + 100G SUNFLOWER SEED

10PM:BED

[Jigga]

Your sayin you maxed your Bench out on Fri with

almost 2 months ! gona try update this every day

ok so today i did

bb benchpress

70x6

70x4

Then the Sat you take 20 off the bar and press it over your head for 16 reps...

shoulder biceps

bb press 40x15x

50x16

60x8

60x8

60x7

60x7

50x9

50x10

50x9

40x14

40x12

40x12

Then later that day add 30kg to your Bench from yesterday

CHEST TRICEPS

BB BENCH

60X5

70X5

70X5

80X5

80X5

80X5

80X5

80X5

80X5

Then on Sun you are Pressing the same weight as your Bench.

shoulderS biceps

bb press

40x15

50x8

60x8

70x8

80x5

80x5

80x5

Possible Explanantions:

(a) You are following the most fucked up program ever made.

(b) You are making up bullshit workouts

No point in keeping a journal if you just lie about everything. Put up the actual weights and sessions you are doing.

Don't know if your account has been hacked or if you have completely lost the plot...

[Luigi]

i have found a cool little game if anyones bored but beware it is addictive !!

http://www.andkon.com/arcade/missiledef ... erdefense/

[INSPECTOR64]

.

[Luigi]

back to normal routine today

chest bb flat bench

60x12

70x10

70x10

80x5

80x5

80x5

incline press bb bench

50x12

50x10

50x10

machine press

3 sets of 12

abs

5 sets

diet:

shakes, tuna, chicken.

protein intake good, no more loading creatine so just normal dose

carbs minimal

fats, not as much as i would of liked

also had some more supps turn up today bought

a bunch of raw ingredients so gonna make my

own pre workout powder so its not full of sugars and caffiene

as i need to get up early each morning i cant be pingin on stims

all nite.

[Luigi]

update:

training:

mon: legs + calfs

tues: chest + tris + abs

wed: back + calfs

thur: shoulders + abs

fri: rest

sat: deads + biceps + anything else i needa catch up on

diet:

high protein, low carb, good fats

protein every 2 hours, carbs with 2-3 meals a day, fats with 2 meals a day.

10g creapure a day. zma at night and 2xoxyelite pills in morning

also bought some raw ingredients and have made my own pre workout formula it seems pretty decent and not full of cheapp filler crap and stims.

weight is +/- a kg from starting point today i was up 1.6kg and bodyfat is still coming down so its all good.