Saturday, December 31, 2011

Time to own 2012!

This past year I feel that I have evolved in may areas in and out of the gym.  I have placed an emphasis to think outside of the box, enjoy all aspects of my training and most importantly I am rolling into my contest prep healthy and hungry.  I would also like to thank everyone for all their help and support this past year.  It has been an amazing journey that just keeps getting better each and every day and this is one reason I love what I do so much.  With this I wanted to post a few training highlights from my 2011 offseason as a base for self improvement next year.



Now that 2011 has come and gone, it is time to press forward into 2012 with one huge goal on my mind....to improve and have fun!

Had a great one and here's how it went...



*Warm-ups excluded

Pullups- 3x15 / 2x10 (Pause at bottom)
Chambered BB Row- 3x10@315 / 1x15@
Reverse NG Pulldown- 4x10
Hammerstrength Pullover- 4x10

Hanging leg raise- 4x10
Cable Crunch- 4x10

-Luke

Thursday, December 22, 2011

Vlog #13 // Controlled Labs Gold Feast




Had a great one and here's how it went.....

*Warm-ups excluded

Narrow Stance Low pin Rack Deads- 3x8@545
Leg curls- 4x10
Reverse Hypers- 4x10
Glute Kickbacks- 3x10
Abductor- 3x20
Aductor- 3x20

-Luke

Monday, December 19, 2011

#BEASTMODE


Since the first of the year is almost here and we are about to see a huge influx of new members at every gym across the USA.  This is a great time to buckle down, focus on your goals and mentally prepare for the large crowd that is ahead in January.  Always remember that at one point you were a beginner too and may have been more nervous than you remember at the start of this new adventure.  Keep the intensity high and be aware of your surroundings, just because you are in Beastmode doesn't mean you have to disrespect others or make a mess.  Take the frustration out on the weights!!

Had a great one and here's how it went.....


Also, I was able to meet up with Ty this past weekend for a great back workout.....It's been too long!!



*Warm-ups excluded

Mid Shin Rack Deads- 4x8@585
Leg curls- 4x10
Glute Kickback- 3x10
Abductor- 3x20
Aductor- 3x20

-Luke

Saturday, December 3, 2011

Evolve


Its crazy to think that a whole year of my offseason has flown by and I am starting to get that contest prep itch again. This entire year has been a great learning experience for me in many ways and I have really enjoyed the whole process.  One thing I have discovered is that no one should place a limit on their progress.  What I mean is you should always be open to changes and try to think outside of the box.  So many people are close minded, especially when it comes to diet and fitness that they have already limited their progress without knowing any better. You are always right in your own mind, so it is up to you to keep it a learning process and evolve mentally as well as physically.

Had a great one and here's how it went.......



*Warm-ups excluded

Pullups- 2x10 / 3x8(+40lbs) / 1x10
TBar Rows- 2x8 / 1x6*8*10
High Row Machine- 4x10
Hammerstrength Pullovers- 2x10 / 2x8
NG Pulldowns- 3x10

-Luke

Friday, November 25, 2011

Vlog #11 // Black Friday at "The Gym"




Had a great one and here's how it went down.....

*Warm-ups excluded

Smithmachine High Incline Press- 1x8@295 / 2x8@275 / 1x6@275*1x10@225
DB Flat press- 1x10@120's / 1x9@120's / 2x8@120's
Machine Flyes- 4x10
Low Pulley Flyes- 3x10

Hanging leg raise- 3x10
Machine crunch- 4x10

-Luke

Sunday, November 20, 2011

Vlog #10 // Powered by Controlled Labs White Flood!





For those of you interested here is a link to my Supplement review log on Bodybuilding.com of Controlled Labs new Flavor of White Flood, Juicy grape!

Ehlisl brings the Juicy Grape White Flood!

Had a great one tonight and here's how it went down.....

*Warm-ups excluded

Narrow Cybex Leg Press- 4x8
Front Squats- 3x20@225
BB Walking lunges- 4x8
Leg Extension- 3x10 / 2x8
-Luke

Wednesday, November 9, 2011

Vlog #9 // Intra Workout Nutrition




Had a great one and here's how it went.....

*Warm-ups excluded

Low pin Rack deads- 2x8 / 1x5 / 1x2 / 1x10
Leg curls- 3x8 / 1x8*8
Abductor- 3x15
Aductor- 3x15
Glute Kickback- 3x10

-Luke

Friday, November 4, 2011

Vlog #8 // Cardio and Deads






Had a great one and here's how it went....

*Warm-ups excluded

Hammerstrength Pulldown- 2x8 / 1x10 / 1x12
T-Bar Row- 3x8 / 1x8*8
NG Pulldown- 2x8 / 2x10
Hammerstrength Pullover- 4x8

Cable Crunch- 4x10
Flat Crunch- 3x18

-Luke

Tuesday, November 1, 2011

Halloween Chains


One of my main focuses right now is spicing up my training with some unconventional approaches to my lifts.  With it being Halloween I thought it would be a perfect opportunity to throw around some chains to help overload the peak of the contraction on lateral raises.  Each week I am going to try a few slightly different approaches to my lifts and I really encourage everyone to try something similar in their training.  We all can be found guilty of falling into a rut at some point and this is one way to keep things interesting.  I really feel that everyone can benefit in some way from slight variations and I regret not trying anything like this sooner.  This has allowed me to take a totally different approach to my training and in turn push forward with improvement. 

Had a great one and here's how it went....



*Warm-ups excluded

DB Military- 3x12@100's / 1x10@100's
Standing Lateral raise (With Chains)- 2x10 / 2x8
Smithmachine Upright row (With bands)- 2x8@185+ / 2x10@135+
SA cable rear delt- 2x12 / 2x10
Cable Reverse Shrugs- 4x10

-Luke

Sunday, October 30, 2011

Crushing it with 3 Natural Pros!

Crushing it with 3 Natural Pros!  Paul Tomko, Luke Ehlis and Scott Kluth

Tara and I just got back from a quick trip to Seattle, where we hit the town and enjoy some great food from Whole Foods.  I probably enjoyed that a little too much, but oh well.  I made up for it on Saturday.  I was able to meet up with NGA Pro Paul Tomko and WNBF Pro Scott Kluth to watch the prejudging of the 2011 NPC Iron Mountain, then headed into Golds to train some arms.  It was technically an off day for me, but I ended up following along and putting in some work.  This by far is one of the best parts of the sport, just hanging out with some friends and killing some weight.  Here are a few highlights from Saturday.



Today I went in for some legs and had a great one.  Here's how it went.....

*Warm-ups excluded

Front Squats (with Bands)- 3x12@315 / 2x8@385
Narrow Leg press- 1x25 / 2x30
Step-ups- 3x8
Leg extensions- 2x10 / 1x10*6*8

-Luke

Sunday, October 23, 2011

Vlog #7 // Lifting split





Had a great one and here's how it went.....

*Warm-ups excluded

WG Pulldowns- 1x8 / 3x10
T-Bar Row (+70lbs of chains)- 3x10
Narrow RG Pulldowns- 4x8
Stiffarm Pulldowns(Fat Grips)- 4x10

Machine Crunch- 4x10
Cable Crunch- 4x10

-Luke

Thursday, October 20, 2011

The only constant is change - Heraclitus



These past few weeks I have really been placing an emphasis on the use of chains, bands and different grips in my routine.  I feel that this constant change is really helping me keep my progress pressing forward as I make the transition into prep soon.  It is also helping me keep things interesting each and every day as I enter the gym, which I feel is a huge factor in keeping your intensity and desire to improve.




Had a great one today and here's how it went.....

*Warm-ups excluded

Hybrid Sumo Deadlifts- 3x6@495(+70lbs of chains)
Seated leg curls- 4x10
Abductor- 3x15
Aductor- 3x15
Seated Calf press- 6x10

-Luke

Saturday, October 15, 2011

Variations





Things have been really pressing forward and I am really loving the variations in my current routine.  Today I was able to make it in a little early and here's how it went....

*Warm-ups excluded

Pulldowns- 1x10 / 3x8
BB Rows (With chains)- 1x10 / 1x8 / 1x6 / 1x10
Seated NG Row- 4x10
Hammerstrength Pullovers- 4x10

-Luke

Monday, October 10, 2011

Vlog #5 // Motivation


Offseason Quads on October 8,2011




Had a great one and here's how it went....

*Warm-ups excluded

Smithmachine Military Press- 1x12@225 / 1x10@275 / 1x6@295
Seated DB Lateral raise- 1x10@65's / 1x10@70's / 1x8@75's
Reverse Flyes- 2x10 / 2x8
Cable Upright row- 4x10
DB Shrugs- 4x10@140's

-Luke

Wednesday, October 5, 2011

Into to high rep!





Had a great one and here's how it went.....

Hybrid Sumo Deadlifts- 1x10@495 / 1x5@585 / 1x20@405
Leg curls- 4x8
Abductor- 3x15
Aductor- 3x15

Standing calf press- 4x8
Seated Single leg calf- 3x12

-Luke

Saturday, October 1, 2011

Dumbbell stacking and some chest




House projects always take longer than expected, especially when your trying to live in the same place.  Right now Tara and I are in the middle of remodeling our kitchen and we are just finishing our the tiling.  Things are finally coming together and we were able make some time this afternoon and head into the gym.  Here's how it went......

*Warm-ups excluded

Pullups- 1x12(BW) / 1x8(+55) / 1x6(+55) / 1x8(BW)
DB Rows- 1x10@200lbs / 2x8@210lbs
NG Pulldowns- 4x8
Stiffarm Pulldowns- 4x10

-Luke

Wednesday, September 28, 2011

Different approach

Today Alex and I took a different approach with our Rack Deads.  We pulled at mid shin with conventional stance and used green bands.  I'm not sure what the resistance equaled to at the top, so I didn't really keep track of the weight, but I was toast at the end.  This was a first time using bands and I am really excited to give these a try again.  Here's how it went.....




*Warm-ups excluded

Rack Deadlifts with Bands- 1x8 / 1x6 / 1x8
Leg curls- 3x10 / 1x8
Abductor- 3x15
Aductor- 3x15
Glute Kickback- 2x12

Seated Calf press- 5x10

-Luke

Sunday, September 25, 2011

Bands and Chains




Lately I have been lifting with my friend Alex who has large background primarily focusing on Powerlifting.  So far we have been training with a little higher volume and variation for our routine, but now we are going to start mixing things up by throwing in the use of bands and chains into our program while using more of a pyramid scheme.  I'm really excited to see where this takes us and I have no doubt each session will be a blast with all out intensity!  Sometimes it's great to just mix things up. 

Had a great one and here's how it went.....



*Warm-ups excluded

BB Incline Bench- 1x12@275 / 1x5+1@315 / 1x5@315*1x10@225
Hammerstrength Flat press- 3x8 / 1x10
Machine Flyes- 2x10 / 2x12

Hanging Leg raise- 4x10
Cable Crunch- 4x10

-Luke

Monday, September 19, 2011

Intensity!


Everyone I know brings a slightly different form of intensity to the gym.  Some are vocal and some keep to them self, but as long as your putting your effort towards the weights it doesn't really matter.  I am the type of person who doesn't say much.  I spend most of my time between sets thinking and visualizing my next set.  If you can't do in mentally then you will never accomplish it physically.  This past week I was able to meet up with Ty Goodrich and Alex Reynolds for an awesome Deadlift session.  We set up a few bars and did some work!  Each of us use a different technique to get psyched for a set, but we all have the same outcome!  Outwork our last set!!



Had a great one and here's how it went down.....



*Warm-ups excluded

Pullups(BW)- 5x10 (slow)
Seated Cable Row- 5x10
Single Arm BB Row- 3x8
Hammerstrength Pullover (Reverse Grip)- 3x10

-Luke

Tuesday, September 13, 2011

Positivity


September is rolling right along and summer just seems to be hanging around.  To me this is one of my favorite times of the year with the cool mornings and hot days!  It makes for some great energy headed into the gym and really keeps the positivity high.  This is one area that is really important to me.  In a sport that is filled with so many subjective comments, it is more important than ever to keep a positive attitude towards yourself and especially towards others.  We all share a common goal with so many different paths that lead to the same destination, so who are we to judge the route that someone takes.  As long as you enjoy what you are doing and are making progress there will always be someone who might not approve of your approach.  Just find what works for you and keep pushing forward! 
  
One thing I try to do every so often during my workouts is something to really push my limits.  This week I tried some high rep sets with Barbell curls.  I was able to set another best and made another goal for later, here's how they went...



Today Back was on the list.  I had a great one and here's how it went.....



*Warm-ups excluded

WG Pulldown- 2x10 / 1x8 / 1x6
RG Deficit BB Row- 2x10@315 / 2x8@315
Freemotion High Row- 4x8
Hammerstrength Pullover- 4x10

-Luke

Monday, September 5, 2011

Consistency


Things have been going great lately and right now and my lifting focus has been on a rotation of Squats and SLDL.  I really enjoy this layout because I am able to place more of an emphasis on some of my other favorite lifts and it doesn't hinder my progress.  My split is still pretty much the same with 1-2 off days per week that float around depending on how I am feeling at the time.  This split also really helps with consistency by keeping each workout slightly different so things don't get stale and I start each day looking forward to my next workout.  If your consistent and having fun with it the progress will come over time.

Had a great one and here's how it went.....




*Warm-ups excluded

WG Pulldowns- 1x10 / 2x8
T-Bar Row- 2x8 / 1x10*10
Neutral Grip Cable Row- 3x8
Rope Pulldowns- 3x8
Hammerstrength Pullovers- 3x8

-Luke

Monday, August 29, 2011

Back at "The Gym"



Summer has flown by and September is almost here!  Work is pretty much back to normal now, so Tara and I were able to get out of town this weekend.   We didn't make a long trip, just over to Ellensburg to visit some family for a few days.  I am actually pretty fortunate while traveling to have access to a few gyms, but I always love going back to my old stomping grounds to see if I have made any improvements.  Well, that and I am pretty much the only one in the gym!

Had a great one and here's how it went....



*Warm-ups excluded

Pullups- 1x12(BW) / 1x7(+45) / 1x6(+45) / 1x10(Slow BW)
BB Rows- 1x15@315 / 3x12@365
Hammerstrength Iso Row- 2x12 / 1x10
NG Pulldown- 3x10
Stiffarm pulldown- 3x10

-Luke

Wednesday, August 24, 2011

Keep the change!



I am a firm believer in variation and one thing I try to focus on is constant change in my workout routine.  Each workout I try different rep ranges to make sure I cover all areas of strength and endurance and to keep things interesting.  I tend to favor the 8-12 rep range, but the key is to leave no stone unturned, because no one really knows how your body will respond until you try it. 

Here is a video of my deadlift session last week where I worked up to a peak set of 18@455lbs.



Keep the change frequent and the progress will come with time.  Today I had a great one and here's how it went.....

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x12@405 (Slow) / 1x10@495 / 3x8@495
Leg curls- 4x8
Reverse Hypers- 4x10
Aductor- 3x15
Abductor- 3x15

Standing Calf- 4x10
Single leg Seated Calf- 4x8

-Luke

Sunday, August 21, 2011

Work with what you have


2 Weeks out from the 2010 NANBF Muscle Mayhem

Bodybuilding  is probably one of the most subjective sports and it usually comes down to what is favored at that time or day.  One of the things I have heard time and time again is that I may not carry a very aesthetic physique because of how I am built, shorter and blocker.  This creates an illusion of a thicker waist that is often not favored for symmetry.  One of the things I have been doing over the years is working with the genetics I have been delt and constantly striving to bring a improved overall package each year.  Doing this means placing more of an emphasis on some weaker areas in an all out effort to bring them up.  When it all comes down to it everyone is born with certain genetics, what you do with them is entirely up to you.

Had a great one and here's how it went...



*Warm-ups excluded

Hammerstrength Lat pulldown- 4x8
Ehlis row- 1x12@295 / 1x10@315 / 1x8@315 / 1x8@295*1x10@205
RG NG Pulldown- 4x8
Seated WG cable row- 3x10
Hammerstrength Pullovers- 4x10

-Luke

Monday, August 15, 2011

T-Bar row variation




2010 NANBF Washington State Natural Overall Back Lat spread

One of my favorite exercises for my back are T-Bar rows and I do them three different ways.  Regular grip, narrow grip and reverse grip.  Each are slightly different and throw in some great variation into your routine.



Had a great one and here's how it went...

*Warm-ups excluded

WG Pulldowns- 3x10 / 1x8*8
NG T-Bar rows- 2x10 / 1x10*RG*1x8
MOTO Rows- 3x8 / 1x6
Hammerstrength Pullovers- 4x10
-Luke

Wednesday, August 10, 2011

Just getting started!



It's crazy to think that it has already been one year since starting another path in bodybuilding.  A few things may have changed, but my goal of improving on and off the stage has stayed the same.  If anything this has added another level of inspiration to improve in all areas because I know I am going to be standing side by side with some of the best in this sport.  It has been a great ride that is just getting started and I can't wait to see what happens next.

Had a great one and here's how it went......



SLDL- 1x17@405 / 1x10@405 / 1x8@405
Leg curls- 2x10 / 2x6 / 1x12
Abductor- 3x20
Adcurtor- 3x20
Glute Kickback- 3x10

Standing calf machine- 4x10
Seated single leg calf press- 4x12

-Luke


Sunday, August 7, 2011

Flexsolate straps


I have been using Flexsolate straps for about the past 4 years.  They are a solid product that really allowes you to use anything as a grip free attachment, which is great for throwing in some variation during my workouts.  Unlike straps and wraps, these grips slip around your wrist for a great range of motion.  They also can be picked up pretty cheap, around $18 and they hold up very well.  Here's an example of me using them during a set of Narrow Grip Pulldowns.

     

This past week has still been pretty busy at work, but there is a light at the end of the tunnel and things should hopefully be getting back to normal pretty soon.  Training has been spot on and I have actually really enjoyed the change of pace during some of my recent workouts.  I have been getting in and out of the gym in about 45 minutes, so the pace has been set pretty high lately.  Here's an example of my peak set from my chest workout on Friday.  This one left me pretty sore!!



Today I finished up the day with some back and here's how it went down.....



*Warm-ups excluded

WG Pulldowns- 3x10 / 1x8*8
RG BB Rows- 2x10@315 / 1x8@315*1x10@225
"Flexsolate" Seated row- 4x12
Stiffarm Pulldowns- 4x10
-Luke

Monday, August 1, 2011

The 2011 NANBF Washington State Natural Weekend

Breaking in the downtown Seattle Golds


This weekend Ty and I made a quick trip over to watch the 2011 NANBF Washington State Natural held at the Moore theater in downtown Seattle.  The show was awesome and is growing bigger and bigger every year.  This year had some amazing physiques and we left more inspired than ever!  Congrats to everyone who competed and to Kevin and Denise James for running another excellent show!  I already can't wait for next year!



After the morning show Ty and I were able to meet up with WNBF Pro Scott Kluth, NGA Pro Paul Tomko, Natural Competitor Tony Quincy, NPC Natural Champion Ken Ralston and Washington State Deadlift record holding powerlifter Caleb Ralston for an EPIC Back workout.   We strolled through downtown Seattle and broke in the Golds Gym.  This is why I love this sport and here's how it went down.....



I had a blast getting to know everyone a little better and I can't wait to do it again!!!

-Luke

Tuesday, July 26, 2011

Tribute to a Strongman!


If your a Bodybuiler, powerlifter, strongmen or just fitness minded individuals we all share a common goal among the iron, to improve.  I geared this workout to the tribute to a great Strongman athlete, Jesse Marunde whom left us 4 years ago.  I had the opportunity to meet and watch him preform at the 2007 NPC Empire Classic where I was competing at the time.  Its people like Jesse that brought great intensity to the sport  You always knew he was pushing it as hard as he could.



Here's my attempt at high rep squats with 405lbs. 



Thanks for all the inspiration

-Luke

Friday, July 22, 2011

Barlean's Omega Swirl


A little while ago I had the chance to try a few products from Barlean's.  Their products are locally manufactured in Ferndale, Washington and they specialize in fish and flax oils.  One of the products I love and have decided to keep in my supplement arsenal is their Peach Mango Omega Swirl. The taste is amazing and with all the health benefits from fish and flax, it is one thing I consider a staple in my daily routine.

Training has really been going well lately, especially since work has been so hectic.  The daily routine actually helps keep me sane in many ways.  Yesterday I was able to meet up with my good friend Ty for a great chest workout and we decided to go with a little higher rep scheme, since we haven't done anything like this for a while.  I actually hit a PR with max reps on Barbell Bench with 225lbs!



Today I had a great one and here's how it went down.....



*Warm-ups excluded

Trap Bar Deadlifts- 2x15 / 1x10
Stanging Single Leg Curl- 1x12 / 1x10 / 2x8
Abductor- 3x10
Aductor- 3x10
Glute Kickback- 4x8

Toe press- 5x10
Seated Calf Press- 3x12
-Luke

Monday, July 18, 2011

Back under the bar!

2009 INBF Washington State Natural Heavyweight


Many of you don't know, but back in December I slightly injured my back warming up on squats.  Since then I had to stay away from them and place more of a emphasis on front squats and deadlifts, since they didn't seem to bother my back at all.  It has been a slow process working squats back into my routine, but it actually seems to have been beneficial in the long run.  I really feel that the switch is really is helping me bring up some lagging areas, add some thickness to my back and has really helped me focus more on my form.  This weekend things were really feeling great, so I decided to start upping my weight and overall I am really happy with how they felt.  Here's how it went.......



*Warm-ups excluded

Squats- 1x12@405 / 1x10@455 / 1x8@455
V-Squat- 4x8
Lunges- 4x10
Leg Extensions- 2x10 / 1x12

-Luke

Thursday, July 14, 2011

My breakfast


Oatmeal and Blueberries!

Egg whites...Rocky style!

Breakfast is one of the single most important meals of the day.  After all its called Breakfast because you are "breaking the fast."  When it comes to my foods of choice I'm pretty plain and simple and usually stick to the same thing pretty much every day.  My favorites are Oatmeal, blueberries and egg whites.  I actually prefer to drink my liquid egg whites, because they are quick and they actually tastes like a thick glass of milk.  Its also safe because they are pasturized and not raw.  So its not really like "Rocky"  but close.....  

I was able to meet up with Ty for a great one!  Here's how it went down......



*Warm-ups excluded

DB Military press- 1x10@100's / 1x10@110's / 1x8@110's / 1x10@100's

"Flexolate" Lateral raise- 4x10
SS
Single arm cable rear delt- 4x10

Rope upright row- 4x10
Cable shrugs- 4x12
Standing DB Lateral raise- 1x12@50's / 1x10*8*8@40's (Rest pause set)

-Luke

Sunday, July 10, 2011

Wok'n T-Bar's!

So many choices.....

Since this is my off season, I try to plan some meals that are not measured so Tara and I can enjoy something a little different.  We try to keep it as healthy as possible and one of our favorite places to go to in Wenatchee is the Wok About Grill.  It's our local Mongolian barbecue and I have to say its perfect after a solid workout and if you haven't tried one before, you should!  You get to choose from tons of meats and veggies then its all cooked on a iron grill at up to 300 degrees.

My training has really been on point lately and I have been having some great workouts.  No huge PR's or anything, just solid all around and I really feel progress is being made.  Yesterday I left it all in they gym and I really feel it was probably one of my best back workouts ever!  Here's how it went......



*Warm-ups excluded

Pullups- 1x18 / 3x10
T-Bar row- 1x8@8p's / 1x10@7p's / 1x8*8*8
"Flexolate" NG Pulldowns- 4x10
Stiffarm Pulldowns- 4x10


-Luke

Thursday, July 7, 2011

Time to step it up!

Tanning touch ups before the 2010 NANBF Muscle Mayhem

It has almost been 1 year since I started my 2010 contest season and I have to say that my motivation is at an all time high to improve.  Seeing everyone prepping this year and bringing their best really sets the standards high and I know I have a long ways to go to hang with some of the best on the stage.  In just 9 days the 2011 NANBF Muscle Mayhem and IFPA Pro USA is taking place, which puts me at exactly 1 year out.  Lately my training has been going great and I have been shifting some of my focus over to Squats and Straight Leg Deadlifts, which are some of my favorite lifts.  When it all comes down to it, if your not putting 100% toward improvement, your just spinning your wheels.  My goal is to do some damage!

Had a great one and here's how it went down......



*Warm-ups excluded

SLDL- 1x12@405 / 1x8@495 / 1x5@495
Seated Leg curls- 4x10
Glute Kickcback- 4x10
Abductor- 3x15
Aductor- 3x15

Standing Calf press- 4x8
Seated Calf press- 4x8

-Luke

Sunday, July 3, 2011

4 weeks to go!

I had the opportunity to meet up with my friend Cohn Wolfe who is currently prepping for the 2011 NANBF Washington State Natural being held on July 30th in Seattle, Washington.  We ran through a great Back workout and even got a little extra posing in at the end.  I have to say he is looking ready and is going to do some damage this year!  This is by far one of my favorite parts of the sport.  Seeing someone really step it up and do what it takes to take their physique to the next level and he is doing all of that.  I had a great time and can't wait to see what he brings to the stage in less than 4 weeks! 



Today I had a great leg workout and here's how it went down.......

*Warm-ups excluded

Cybex Leg press- 3x8
SSFront Squats- 3x10@225 (3-1-3-1 Tempo)

Lunges- 4x10
Leg extensions- 3x10 / 2x8

-Luke

Sunday, June 26, 2011

"Me" Time!

Getting some final posing critiques before the 2010 NANBF California Natural Muscle Mayhem

Work has really been picking up the last few days and it looks like I am back to working 7 days per week again.  For those of you that don't know, I work at a Fruit Brokerage that specializes in processor fruit and we currently handle about 90% of all cherries from California all the way up to Washington and even into Canada.  The big difference this year is I am not prepping for the first time in 5 years!!  It really makes for some crazy times, but its only lasts for a few months.  I actually don't mind it too much because it really adds a sense of structure to each day and kind of puts me in a mode to really step things up.  Each day I know what I have to do, so I just have to do it and of course I always make time for my workouts.  They might just be a little sporadic with times, such as I might have to lift in the morning or later in the evening.  The one thing I can guarantee you is they ALL get done!  After all everyone has to have a little "me" time.......    


*Warm-ups excluded

BB Bench- 1x8@275 (Slow) / 1x6+1@335 / 1x5+1@335 / 1x6*RP*3@315
Hammerstrength Incline Press- 4x8
Machine Flyes- 4x10

Hanging leg raise- 4x10
Rope crunch- 4x15

Wednesday, June 22, 2011

Stocking up

Its that time of year when Cherries are starting to come off the trees and work has really been picking up for me.  On thing I have to do is make sure I am prepared for for some long days and keep pretty much all of my meals with me in my car.  So I made my bi-weekly trip to Costco and stocked up with some essentials.
   
Today I stuck with a little more volume today and it was a great one!  Also, here is a video of last weeks arm workout where I hit a back to back set PR on Barbell Curls with 155x8.



*Warm-ups excluded

BB Curls- 4x10@135
SS
Cable Pressdowns- 4x10

Spider Curls- 4x8
SS
Machine Dips- 3x15 / 1x20

DB Hammer curls- 2x10@70's / 1x8@80's
SS
Single Arm OH Extension- 3x10

-Luke

Monday, June 20, 2011

HIIT Parachute Sprints


One thing I am trying to do this off season is keep some variation and really push myself to improve in all areas.  I am doing this by incorporating a few different forms of cardio and one is Parachute sprints.  This week I did them on Sunday, which is an off day from weights.  All I have to say is It was a very humbling experience with a headwind,  but they are an absolute blast and I am already looking forward to my next go with them. 



Today I had a great one today with Ty and Gary.  We kept it fast pace and suppersetted pretty much everything.  Two were lifting and one was resting, it worked out great!  Here's how it went down....

*Warm-ups excluded

Hammer strength Shoulder press- 3x10
[B]SS[/B]
DB Shrugs- 3x10@140's (Slow TUT)

Smith machine Upright row- 1x10@185 / 2x8@205
[B]SS[/B]
Cable Lateral raise- 2x12 / 1x10

Cable rear delt- 3x12
[B]SS[/B]
Cable front raise- 3x8

-Luke

Friday, June 17, 2011

Have some fun with it!



One of the things that I have found to be key in keeping my intensity up during training is to have some fun with it.  Try to think out side of the box, especially when it comes to forms of cardio.  We all know how exciting the treadmill and stepmill can be, so sometimes its best to try and take it outside.  This photo is a sneak peek to whats going down this weekend.  Much more to come...... 

Today I went in and hit up some Back tonight and here's how it went down.....



*Warm-ups excluded

BB Rows- 315x10/ 405x6 / 365x8*315x8 / 315(RP)x12*8*6
WG Pulldowns- 4x8 / 1x15
MOTO Rows- 3x8
Hammerstrength Pullover machine- 2x12 / 2x10

-Luke

Monday, June 13, 2011

Why we do what we do?

2010 NANBF Washington State Natural Overall Posedown.  Jon Stockwell-Men's short class winner / Luke Ehlis-Mens Med class winner / Sekona Taufa-Mens Tall calss winner
Its not for the trophy, after all its only made of plastic.  How many people know who Doug Miller, Phillip Ricardo Jr and Martin Daniels are?  So, its not for the fame.  The prize money is so small considering the time and effort you put forth each and every day.  So, its not for the money.  "Why do you do what you do?"  My answer is because I want to be better than I was yesterday.  Natural bodybuilding is about the challenges you face head on each and every day in this common goal of self improvement.  Bringing your best and never having to second guess if you could have pushed yourself a little harder.  Its about the friendships you make along the way and sharing a common journey to the stage.  That is why I do what I do and I wouldn't have it anyother way.    
 
Had an amazing leg workout this weekend!  Here's how it went....



*Warm-ups excluded

Front Squats- 1x10@315 / 1x3@405 / 1x22@225
Narrow Cybex Leg press- 4x8
BB Lunges- 4x10@135
Leg extensions- 2x12 / 2x10

-Luke

Friday, June 10, 2011

Versa Gripps PRO



I recently invested a new set of grips from Versa Gripps,  the PRO series.  Today was the first day I had the chance to actually use them and I gotta say I'm more than impressed!  They are very high quality, can be used as a replacement to straps and also can be used for pressing movements.  The grips are very easy to use and unlike straps can be left on and not get in the way, even when they are not needed.  This makes it easy to move from exercise with ease and not have to worry about taking them off between sets.  I purchased them directly from the Versa Gripps website and they arrived to my house in just 4 days.  They are at the higher end for price, about $55.00 to the door, but I really feel that after using them today they are going to be worth every penny.  Overall, if you don't mind the price I highly recommend them and I look forward to using them a little more during some of my workouts.

Yesterday I was able to meet up with Gary for a great Chest and ab workout.  I was actually able to hit another PR in Incline DB Press, so I can't complain with that!!  Here's how it went down.....



*Warm-ups excluded

DB Inlcine Press- 1x12@120's / 1x8@140's / 1x7+1@140's
Hammer Strength Flat press- 4x10
Machine Flyes- 4x10

Hanging leg raise- 4x12
Cable Crunch- 4x10

-Luke

Tuesday, June 7, 2011

"The show doesn't start until the competition turns around."

6 weeks out from the 2010 NANBF California Natural Muscle Mayhem

"The show doesn't start until the competition turns around."  Its a great saying and it's also one area that is often over looked in the gym.  The Back actually plays a critical role in your health and development, as well as in injury prevention.  Over 8% of all adults will develop some sort of back injury during their lifetime.  The key in maintaining a healthy lifestyle, staying active and be sure to practice proper injury prevention by stretching, foam rolling and keeping proper form during lifting.

I was able to meet up with my good friend Ty for a great back workout.  Here's how it went.....



*Warm-ups excluded

Pullups- 1x10(BW Slow) / 1x8(+45) / 1x6(+45) / 2x8(BW Slow)
Hammerstrength Seated Row- 2x10 / 1x8 (All sets with 6x45's per side)
Seated WG Cable Row- 3x8
Stiffarm Pulldowns- 3x10

-Luke