Monday, January 31, 2011

Ehlis Row

I started preforming rows this way a few years ago when I was having some wrist issues, which were aggravated by Barbell rows.  I absolutely love the movement, so I had to find a way to work around using a straight bar.  The name came about last year from a good friend of mine.  A natural competitor, 3DMJ and All American EFX sponsored athlete Jason Bosak.  A few pointers are to keep your knees slightly bent, chest up and your elbows in.  Here is a back relax shot of mine from the 2010 California Natural Muscle Mayhem in Sacramento, CA.

Now onto today's damage.......

*Warm-ups excluded

BB Incline bench- 1x10@275 / 1x8@295 / 1x6@295
Flat DB press- 2x10@100's (3-1-3-1 Tempo) / 2x8@100's (3-1-3-1 Tempo)
Cable Flyes- 4x10

Hanging leg raise- 4x10
Cable crunch- 3x12
Machine Crunch- 3x10

- Luke

Saturday, January 29, 2011

Deadlift Day!

My good friend Ty and I have been lifting for the past few years together.  I can't thank him enough for all the support, motivation and drive hes given me.  He has been a huge help during my last four preps and for those who compete, you really get to "know" someone when it comes down to applying your tan.  Today we stayed a little lighter during our first working sets and focused on the speed.  Then we lit it up on the last set.  Here's the damage.......

*warm-ups excluded

Hybrid Sumo Deadlifts- 1x12@405 / 1x10@455 / 1x6@545 *vid*
Leg curls- 3x8 / 1x10
Aductor- 3x18
Abductor- 3x18
Reverse Hyperextensions- 3x10 (+120lbs)
Glute Kickbacks- 3x10


Wednesday, January 26, 2011

Back with it

This week's layout is a little different than usual.  During my current rotation I typically skip one workout per week, changing my six day lifting rotation into five with two days for recovery.  This week it just so happens to be my Leg/Quad focus day off, which would have landed on Saturday.  Instead, I am moving my Deadlift/Hamstring day to then, for a little more attention.  Plus the thought of an empty gym on weekend sealed the deal.  With this change I was able to meet up with my good friend Ty, whom I have been training with for the past 4 years.  We still manage to meet up at least two days a week for legs and deadlifts, which really helps with the motivation.  Today was a great one!  All really controlled reps, walked in, killed it and walked out.  Here's how it went...

*Warm-ups excluded
Pulldowns- 2x10 / 2x8
Non supported DB Rows- 2x12@150's / 1x10@150's / 1x8@80's (TUT)
Hammer strength High row- 2x10 / 2x8
Stiff arm pulldowns- 3x10



Monday, January 24, 2011

Lift of the day

One of the things I really want to focus on in this blog are some different variations of lifts that I incorporate into my routine.  Every Monday I am going to post a "lift of the day" that will show some insight of the way I preform some exercises.  Now on to today's session.  I kept the form tight with a slower rep speed and here's how it rolled....

*Warm-ups excluded

BB Bench- 1x12@275 / 1x10@295 / 1x8@295 / 1x10@225 (TUT)*1x10@135 (TUT)
Isolateral incline press- 2x8 / 2x10
Cable Flyes- 4x10
Low Pulley Flyes- 2x8 / 2x10

Hanging leg raise- 4x12
Machine Crunch- 4x10


Wednesday, January 19, 2011

Hitting it RAW with MassMuscleTV

Check out MassMuscleTV's new series RAW!  Their main focus is to bring the knowledge from top level competitors to you through Training, Nutrition, and Contest/Meet Preparation. Whether that be interviews or training videos there combining next level quality with next level content to equal your success in all things lifting.  MassMuscleTV  is your Number One spot for all things MUSCLE!

Today the focus was on Stiff Leg Deadlifts because I haven't cycled them in my rotation for a while.  Overall they really felt great and the workout really flowed.  Here's the numbers.....

*Warm-ups excluded

Stiff Leg Deadlifts- 1x12@315 / 2x10@405
Leg curls- 4x8
Abductor- 3x12
Adcutor- 3x12
Hyper extensions- 3x10
Glute Kickbacks- 3x12


Monday, January 17, 2011

Progress is made one rep at a time

Pretty plain and simple workout tonight.  I really wanted to go a little heavier with the Dumbbells today and I ended up not getting as many as I wanted on my last set.  So, I decided to make up for it and squeeze in a drop set.  Here's how it all went down....

*Warm-ups excluded

DB Press- 1x10@130's / 1x6@150's / 1x4@150's*1x10@85's
Nautilus Incline press- 4x8
Machine Flyes- 4x10
Low Pulley Flyes- 4x10

- Luke 

Wednesday, January 12, 2011

First resolution off the list

Today started off just like any other winter morning in the Wenatchee valley, shoveling out my car to start the work day.  The difference was Deadlifts were on the menu, one of my favorites and they were all I could think about all day!  I took this workout with a slightly different approach, because I had one goal within reach and I wanted to give it a go.  Here's how it went down....

*Warm-ups excluded
Hybrid Sumo Deadlifts-  1x12@405 / 1x10@455 / 1x8@535 ( Resolution #1 off the list)
Leg curls- 3x8 / 1x10
Abductor- 3x15
Aductor- 3x15
Hyperextensions- 3x10
Seated leg curl- 3x10

- Luke

Tuesday, January 11, 2011

This is how I roll

Statistics show that 80% of people don't end up working in a job from the industry they received their degree in, so I decided to follow the trend.  I am a field representative for a fruit brokerage that deals with processor grade fruit.  I am one of the lucky few fortunate enough be able to work from my home and car.  It definitely has its pros and cons, but heavy on the pros when prepared.  I make sure to pack my cooler, gallon of water every day and I know where to find a microwave at anytime of the day.


Monday, January 10, 2011

A few short term resolutions

With the start of a new year I thought it would be appropriate to jump on the band wagon with all the resolutions and put up some short term personal goals.  My goal setting is an ever changing process, so with one comes another and so on.  This process makes sure I always give myself something to strive for, but obtainable.  Also, its out for all to see.  Here are a few...

1-  Deadlift 535lbs for 8 reps.  Here's last Wednesdays session.

2-  Deadlift 405lbs for 27 reps.
3-  Always maintain a positive outlook that the gyms will be less crowded in 3 months.


Sunday, January 9, 2011

Going back to the elements

After a few years of blogging my journey in Natural Bodybuilding on, I have decided to take it to the next level and create my own space.  I want to stray away from a typical cut and dry workout journal and show people a more in depth look into my training and everyday lifestyle through posts, videos and pictures.  I look forward to being able to share my journey and hopefully motivate others along the way.