[Luscious Lou]

Alrite here we go, the handsomest member on the forum is here to give you his training secrets so you can be just like me when you grow up...lol just kidding. This is my first crack at a training log, I've been wanting to do this for a long time. I think its a great way to learn from one another so I will not expect anything less than brutal honesty in this thread. Feel free to critique and share your opinions granted you know what your talking about (I don't want some 12 year old telling me to change up my routine just cuz he read about jay "doodoo" cutler doing something in a magazine). Just to let you all know, I'm 19 years old, I'm currently 5'10" 170 lbs. 13.5% bf. I've been training for a lil over a year now and in that time I've put on 30 lbs of muscle while maintaining around a 13-15% bf. I've been using a 4/5 day split. Sometimes I hit arms again on an extra day in the week. However, I'm trying to hit everything twice every 10 days, so we'll see how that goes. So without further a do, heres what I did today.

Back & Bi
Deadlift- warmup 1 set with 135lbs. x10, 185x10, 225x8, 250x4(new personal best!)
Barbell row 3 sets 135 lbs. x10
T-bar row 3 sets 110 lbs. x10
Lat pulldown 3 sets 120 lbs. x12
Straight bar curls 2 sets 55 lbs, x10, then a cheat set with 75 x6
Incline Seated DB curls 3 sets 20 lbs x10
Standing bent over concentration curls 2 sets 15 lbs. x12, 1 set 20 lbs. x 10
Standing Cable curls(on the crossover machine) 3 sets 40 lbs. x10

this was an awesome day, unbelieveable pump. Trying sum new stuff out and was very pleased with everything. The deadlift was the highlight of the day, I showed up these older kids right next to me who were repping what i warmed up with. they quickly left after i doubled wut they put up lol, then i pushed it one step further and tryed 250 lbs. Great day, cant wait till 2mrw.

[Luscious Lou]

A lil chest and triceps. Today marks my start in my creatine loading phase, taking 20g a day for the next five days then move back down to 5g a day post w/o.

Chest & Tri
Incline Barbell 3x10 155lbs.
Flat DB press 3x8 w/ 60lbs. db's
Pec Deck machine 3x10 80 lbs.
Cable crossovers(from bottom) 3x10 35lbs.
Cable Crossovers(from top) 3x10 40lbs.
Cable Pressdown 3x10 70lbs.
Skullcrushers 2x10 65lbs. 1x8 75lbs.
DB tricep extension 3x8 65lbs.

[Luscious Lou]

I had a crazy workout today, nearly puked, but loved every minute of it! lol I was a lil worried about doing legs today cuz my back has been killing me since i set a new personal best for deadlift on sunday, but i woke today still a lil sore in the lower back and just went for it anyway.

Legs
Leg Press warmup 2 plates each side, 2 sets x10 4 plates, 1 set x8 5 plates
Squat(went light n ass 2 the grass cuz of my back being a lil stiff) 3x10 135
Quad extensions 3x12 90 lbs.
Hamie curl 3x10 90 lbs.
Seated Calf raises 4 x18,15,12,12 with 100 lbs.
Standing Calf raises 4x15 w/ 255,285,300,315 lbs.

[Blitzkrieg]

Nice intro man, log is looking great. Will you be posting your diet as well or just the exercises?

[Luscious Lou]

yea for sure, i dont really keep track of the carbs and fats but i at least get 200g of protein everyday. heres a lil sample of wut a typical day of eating looks like:


Meal 1: ON 100% whey protein shake 30g protein
Meal 2: 1 whole egg and 4 egg whites, 1slice ww toast, 1 cup of oats
Meal 3: Tuna Sandwich on ww bread/ chicken breast, fruit
Meal 4(Post workout): ON 100% whey protein shake 60g protein
Meal 5: Huge dinner usually with chicken or steak n potatoes n veggies
Meal 6: Plain yogurt with Fruit, flaxseed, sunflower seeds, n splenda

[Luscious Lou]

Shoulders, Traps & Abs

Smith Machine overhead press(alternating in front & behind head) 4x8 135lbs.
DB shoulder press 4x8 50lb. db's
Lateral raise 4x15 20lbs.
Incline Bench RearDelt Raise 3x15 10 lbs. 1x15 15 lbs.
Machine Shoulder Press(Burnout Dropset) 120lbs.x15, 90lbs.x12, 50lbs.x8
Trap machine 200lbs. 3x12
Db trap 3x12 75lb. db's

Ab routine
30 crunches, 30 oblique crunches(both sides), 30 leg raises
Repeat 3x

[Luscious Lou]

Arms:

Cable Pushdowns 3x12 120lbs. superset with
Hammer Curls 3x10 35lb DB's
Overhead DB tri extension 3x10 65 lbs. superset with
Incline Seated Alternating Curls 3x10 20 lbs.
Bodyweight Dips 3x10 superset with
EZ Barbell Curls 3x10 60 lbs.

Forearms:
DB Wrist Curls 3x12 15 lbs. superset with
Reverse Wrist Curls 3x12 20 lb. bar

I basically couldn't breath today lol. Haven't done supersets in awhile, great day, unbelieveable pump. I think I'm gunna stick with the seperate arm day from now on instead of doing bi's after back and tri's after chest.

[islander]

is there going to be any limericks in this log?

looks good far!! crazy weight for you bd tri extension!

[Luscious Lou]

Originally Posted by islander

is there going to be any limericks in this log?

looks good far!! crazy weight for you bd tri extension!

I'm irish, but not THAT irish lol

thnx, ive always been able too handle a pretty fair amount of weight on that movement for some reason, great ego booster lol

[islander]

hahaha oh man no limericks!? well im not checkin back in! jk jk i think it was just all the L's then i saw the irish atavar.. and mr.'handsomest memeber' i dont think you need a ego boost lol but ya these guys around there are great for support and great advice. (and i might add very handsome aswell)

[Luscious Lou]

Back on my grind second week of the log. started taking NOxplode preworkout today, dont think I took enuff so I'm gunna bump it up to 2 scoops instead of 1 bcuz i was sapped of all energy after the second exercise.

Back:
Lat pulldown 3x12 120 lbs.
Deadlift 3x8 225 lbs.
Barbell row 3x10 135 llbs.
DB row 55 lbs.(pathetic, usually do 80)
Hammer Strength underhand pulldown 3x10 1 caddy each side

Lil dissappointed with the latter half of my workout, pretty pumped up for the first to exercises then extreme fatigue set in after deadlifts. More NO next time!!! lol

[Luscious Lou]

Chest:

Incline Barbell Press 3x10 135 lbs.
DB Flat Bench 55 lb. db's
Hammer Strength Chest Press 3x10 1 plate each side
Pec Deck 3x12 70 lbs.
Incline DB Fly 3x10 25 lb. db's

Abs

30 crunches, 30 oblique jack knives(each side), 30 leg raises
Repeat 2 more times