Luke Pinkham
@LukePinkham
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Progress orientated lifter running a 4-day Upper/Lower split, sharing as I go. ALDIs answer to Jason Statham.
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Joined December 2021
🚨‼️Cut Completed‼️🚨 I started this cut at 185.5 lbs left and finished at 173 lbs right. I concluded my gaining phase on 4000 cals and initially dropped down to 3000 cals to start the cutting phase, then incrementally reduced cals to 2800 and 2600 respectively (only 1 week of
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This reminded me of a trade who came to our house, tidy guy very awake & I enjoyed shooting the shit with him I offered him a can of zero sugar coke and he declined because it contains Aspartame (which is fine) The confusion for me came when he relayed his plans to have a few
Thank goodness Now people can eat healthier fruit loops before they sit for eight consecutive hours under blue light Never resistance training Eating 50 grams of protein a day
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“I don’t have motivation— I have discipline” Oleksandr Usyk
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Peeled off the excess holiday weight so I’m in a position to start bulking But, my first born female is due in 2.5 weeks & I’m expecting this will disrupt my routine for at least the first few weeks I’m going to increase my cals to around maintenance for now then adjust as
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Uncontroversial take: Do both 🚿🚿
I’m sorry but showering at night is a thousand times better than showering in the morning
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Shooting the shit with the wife on the early morning walk 🌅
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When you realise you control: – Showing up to the gym – Executing every rep with intent – Training hard (close proximity/to failure) – Hitting your calories & macros – Smashing your steps You realise the truth: it’s YOUR decision whether you complete or abort the mission. Cut
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You often see bizarre things in the gym during the early Saturday morning slot Yesterday I saw some woman on the Leg Press playing scrabble on her phone How can a workout be so fucking lethargic you’re able to play games on your phone? Absolute madness!
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Another week of training completed with a few PBs, most notably on the Leg Extension Machine: 8 reps x 163.5kg 7 reps x 163.5kg Recover on the beach now & enjoy the rest of the weekend ready to get back to it Monday!
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We almost never get 20 degree heat here in the early morning (or any other time) So when we do you know we all out here 6am shirtless drinking iced coffee ☕️ 🧊
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Is there anything with a bigger ROI than calorie tracking? Takes literally 3-5 mins a day tops to monitor everything you consume And when accompanied w/ resistance training & step tracking, most people can get in their best shape ever regardless of age. This will never fail to
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Ran my last program for 8 months and made 2 changes throughout- 1) Due to injury 2) Loading issue If you have quality exercises that you can execute with good form & progressively overload And are providing you with visible results— why the hell would you change them out?
I’ve had RDL’s and leg press in my program for at least the past 40 weeks. I need progression. Not novelty and variety, Want a change - add some weight, do some more reps.
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I literally went from swigging 15-20 beers & taking recreationals every weekend to not allowing our cats to drink tap water.
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Sunday’s done right: -Walked 15k+ steps -Worked on side project -Transferred gym program to spreadsheet -Gym clothes out for the morning -Cooked Red Thai Curry for me & wife A productive Sunday is a chance to get ahead & build momentum to hit the new week running!
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Can’t think of a better way to spend this Saturday evening than gym PROGRAMMING Get it nailed down w/ pen & paper first then transfer onto the spreadsheet ready to go Look into my eyes and tell me I don’t love it 👹
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It’s Friday 1:15pm & I can’t stop thinking about the rent due on the Pendulum Squat tomorrow morning. I suppose you could say it’s living ‘rent free’ in my head 👹
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