Lucas: TIME TO GET STRONG

So I thought I might as well post all my stuff on here and get what I am doing on here so I can get comments. I am hiring Joe soon, but thought I would post just about everything on here so you guys can see what I am doin and give me pointers. BTW I am currently bulking until JOE says other wise. My competition is an SNBF show in ATL Oct 4th

Monday was HEAVY Leg day for me. Here is my workout.

SQUATS 

Bar x 20

135 x 20

155 x 15

225 x 10

275 x 5

305 x 5

310 x 5

315 x 2 (Felt good so I did another set)

325 x 2

SLDL (on Box) hard to get weight up pff floor while on box any ideas?

135 x 10

185 x 8

225 x 5

255 x 5

275 x 5

Calves Press (leg press machine)

8 plates total x 25

10 plates total x 15

12 plates total x 10

Seated Calf Raise

90 x 20

110 x 10

140 x 8

Then 30 min of cardio (Proffessor requires at least 30 min per session in the gym)

Today is a rest day. Later I will post my food consumption from today and you guys can comment

Here are some pics of what I look like as of now. Not good at posing THATS for sure.

Calves - Yeah i am 19. Definitely need to work on posing no doubt ha ha. I was born with naturally large legs and good calves and a terrble matabolism...oh well cant win em all.

Micky - Are you competing in the open class?

I feel like i have wide hips...not necessarily from fat i'm sure that counts, but i feel like i got alot of oblique muscle on there. Any way to make my waist slimmer? Or when i diet will it all go away? i feel it takes away from my v taper....or developing vtaper.

Lucas I see what you are talking about.  This is very normal at your age/level and muscle maturity.  You will notice improvement when you:

• get shredded - follow Dr. Joe's diet to the gram.
• improve posing - consider Dr. Joe's posing program with Dr. Joe, Sean and me before your first competition!
• work on symmetry during off season (increase size of lats/delt/quads) - we all work on this, I'm not just pointing this out for you.

He should auction off his genetics in the future when crap like that is possible.

Here is my diet today I weighed in the morning at 192.6lbs

7am

8 egg whites + 3 Yoke/40 gram of Oatmeal/ 1 apple

9am

3 egg white/ 16 oz skim milk/ 40 gram oatmeal/ 1 banana

12pm

1 banana/ 2 tbsp peanut butter/ 2 slices Whole Wheat Bread/ 3 Grilled Chicken Fingers/ 1/2 cup lima beans with corn/ 1/2 cup zucchini

3pm

1/2 cup oatmeal/ 1oz almonds/ 1 1/2 scoop Whey

6pm

7oz salmon/ 2 slices whole wheat bread/ 1/2 cup corn/ 8oz skim milk

9pm

1 1/2 scoop Casein Protein/ 2 tbsp natural peanut butter

What do you guys think? Is this good for bulking?

Lucas

I couldn't tell you. Its all Dining hall food at school. Thats the biggest problem for me I can't get exact number. I wouldn't know the best way to find out.

Also trying to find articles on here for posing help....couldn't find any?/???? any ideas?

Lucas

Lucas you have the quantities of your foods already.  You can be as precise as the rest of us, even in a cafeteria.  At first bring a scale to the cafeteria -- later, you'll be able to eye ball it as well as any of the pro's here.  Get precise macros from Netzer's paper back reference book called The complete Book of Food Counts or CalorieKing.Com.  This is how you figure your macros for the whole day.  

As far as posing, most of us learn from constant practice and looking at pictures, reading articles at first.  But I found, and many of us agree, that you will not get as far until you have individualized coaching from a professional.  The reason for the individualized coaching is because posing is very personalized to the athlete's structure, symmetry and muscularity.  The posing attempt to hide weaknesses and augment assets.

 Nancy Andrews and Bill Murphy run Posing classes here in the NE.  Nancy posts information on her website and you may want to take a class.  I've heard excellent things about Bill's posing classes and you may want to contact him as well.  He's on these boards all the time.  There are people who run private lessons posing, and I've been doing private posing sessions for years.  I learned all my posing through private lessons myself.  Joe does live sessions for posing at his camps in Evansville. 

You may or may not be aware that the Diet Doc has an on-line posing program.  As a Dr. Joe client (when you become one) you get a discount on the posing program.  Read about the program on this web site.  There are Team K members who have taken advantage of the posing program and accordingly felt more confident with their poses on stage, looked awesom and moved on to score their pro-card. 

Thanks guys. I will try to get on calorie king. I will try to get this as accurate as possible. Wish I couild be more accurate. By just purchasing the food I need, but that isn't possible. Thanks for the website. I will check it out.

Lucas

Here is my lift today. Opinions welcomed.

HEAVY chest/shoulders/triceps

Flat DB Press

4 warm up sets

80s x 5

85s x 5

90s x 4

100s x 1 (Had a hard time getting this up on # 2)

Is this weight light? Or am i doing good for 19 I never really know. I feel like my chest is really weak

Military Press (Started out DB then went to BB when I had a hard time balancing  the DBs)

30s x 16

40s x 10

55s x 5

65s x 5

(BB switch) 150lbs x 5

165x 3

Felt like i had more in me

175lbs x 2 (Next heavy week I will get more than 175lbs....really strong here)

Lying Triceps

(Now triceps are big on me, but heavy heavy weight hurts my elbows BAD and I don't feel like I am doing much...OPINIONS please)

60 + bar x 5

70bar x 5

70bar x 5

70bar x 2

( Felt like doing something else so went to Overhead Tricep DB press)

Over Head Tricep DB Press 

Warm up 45 x 10

65 x 5

75 x 5

85 x 5

90 x 2

Thats it so far. BTW Mary!!!! Calorie King is Awesome Awesome Awesome. I might download the palm pilot version on my bro's palm pilot if i can find it. it will make nutrition calculation a piece of cake. Great reccommendation Awesome.

Lucas