Far from Doggin' it

One of the things I have had a ton of questions on is what types of foods do I typically eat during my contest prep and off season.  They actually are not that different, the major difference is in the amounts.  I tend to lean more towards what most would consider "clean foods" but I also try to fit certain foods into my daily nutrient ratios.  Healthy eating shouldn't be miserable.  This is one reason why so many people fail on "Diets," it should be a lifestyle change that includes wide variety of foods.  The key is to think outside the box and be sure to measure everything while dieting!    Here's what Tara and I had tonight.

Nothing is better for dinner on Memorial Day weekend than Hot Dogs......well Soy dogs!

Here's the breakdown from this meal.....
Fat- 7 g
CHO- 63 g
Protein- 50 g
-------------
Total- 515 Calories
Today my main focus was on speed work and form.  Here's how it went down.....

*Warm-ups excluded

Front Squats- 1x20@225 / 3x8@315
Narrow Leg press- 4x10
Smith machine Lunges- 3x10 (Each leg)
Leg extensions- 4x10

-Luke

Time+Effort=Results

Recently I was asked a question in my BodyBuilding.com training journal that I thought I would share.  "Was your chest always an easy body part to develop, did it come naturally, or did you ever do anything to attempt to "bring it up" as far as in thickness?"   One thing I have been lucky to have going for me was wider shoulders, a gift from my parents genetics.  I really feel my bench has never been great, but it has always been above average. When I graduated high school I hit a PR of 310 weighing 175lbs....but I wouldn't say I had a thicker chest at all. I really feel that the consistent training over time has really helped me develop it, much like other areas. I have been consistently lifting for 12 years for sports and now onto bodybuilding.  I really feel that my best gains, as far as density have been during the past 3 years.    The only major difference in training during this time has been that I now place much more of a emphasis on Dumbbells, Incline presses and I have actually cut way back on flat Barbell bench.  All in all I really feel that great improvements are made with time and effort. 

Now onto today and it was great!  I was able to meet up with Gary again today for another epic workout and here's how it went down.......

*Warm-ups excluded

WG Pulldowns- 3x8
T-Bar Rows- 1x10@7x45's / 1x8@8x45's / 1x10@7x45's
NG Pulldowns- 4x8
Cable Stiffarm Pulldowns- 4x10

-Luke

Push through the pain!

Pushing your physique to a next level means you are able to push through the pain.  Not the pain your thinking of such as from an injury or etc.  It's pain where the average person or the competition stops short because it feels uncomfortable. This is one of my favorite parts of the sport.  Continually trying to push myself further than last no matter how much it burns.  I had a great one today and was able to meet up with one of my good friends that I haven't been able to lift with for almost two years, so I took advantage of a good spotter.  Thanks Gary!!  Here's how it went down.....

*Warm-ups excluded

BB Bench- 1x8+1@315 / 1x7+1@315 / 1x8@295*30sec*1x2@295
NG Machine Incline press- 4x10
Machine Flyes- 4x8
Low Pulley Flyes- 3x20
-Luke

Leave it all in the Gym

Not every workout you run through is going to be your all time best.  You have to have a bad one to appreciate what a good one is.  All you can do is leave it all in the gym each and every time.  Your not going to be setting PR's during every workout, but the one thing you can do is be sure that you gave it your all at that time.

Today I kept it fast pace and stuck to supersetts throughout the workout.  Here's how it went.....

*Warm-ups excluded

Cable Curls- 3x8 / 1x10*10
Dips- 1x10(+90) / 1x6(+135) / 1x10(+90)*1x15(BW)

Incline Curls-  4x10
DB Kickbacks-  4x10

Rope Curls-  4x10
Reverse cable pressdowns-4x10

Roman chair- 4x15
Cable Crunch- 4x10

-Luke

What a day!

4 years ago today I married my best friend.  I knew right away that she was the one I wanted to spend the rest of my life with.  I just want to say thank you for your undying support in all I do and making these past few years absolutely amazing in every single way!  It's only going to keep getting better!! 

We had an amazing day and ended up getting into the gym a little later than usual.  Which ended up turning into a great workout and here's how it went down.....

*Warm-ups excluded

WG Pulldowns- 2x10 / 2x8
T-Bar rows- 4x8@7x45's
Freemotion Seated row (With Flexsolate grips)- 4x10
NG Pulldowns (With Flexsolate grips) - 4x10
Stiffarm Pulldowns- 4x10

-Luke

Best Ball

Yesterday I played in a "Best Ball" golf tournament for work put on by Stemilt Growers.  All I have to say is I never thought 18 holes would be hard, but when I haven't played in about 5 years and that was the second time ever that I have played more than 9 holes...it was!!  I actually did pretty decent considering and managed to actually get a few decent drives, so of course I had to break out the video camera.  My good friend Shaun even drilled the longest drive for the whole tournament, so that made up some ground for our team!  All and all it was a great day, got a little sunburn and helped some charity.

Today's workout was chest and abs.  I kept it a little lighter with higher reps to start off, then finished strong.  Here's how it went....

*Warm-ups excluded

DB Press- mailto:1x10@115's%20(TUT set) / 1x15@120's / 1x12@120's / 1x8@120's
Machine WG Incline press- 4x10
Cable Flyes (Mimic Most muscular)- 3x10 / 2x12

Hanging leg raise- 4x10
Cable crunch- 3x10
Ab Sled- 3x20

-Luke

Working on the backswing!

Tomorrow I'm signed up to play in a "Best Ball" tournament through work.  It's been a few years since I have even picked up a club, even then it was hit and miss.  At least its supposed to be an awesome day with the weather up into the 80's!  So I'm dusting off the clubs, slapping on some sunscreen and working on the backswing.  Today's focus was on SLDL's.  I am going to switch over the focus to these for a few weeks and then its back to Sumo's for another push.  I had a great one and here's how it went....

*Warm-ups excluded

SLDL- 1x10@405 / 2x8@475
Leg curls- 4x6 / 1x8
Reverse Hyperextension- 4x10
Abductor- 3x15
Aductor- 3x15

Seated Calf Press- 4x10
Standing Calf Machine- 4x10

-Luke

Pressing forward!

After an off day yesterday I was really feeling refreshed and ready to go for today's workout.  Shoulders and traps were on the list, which is one area that I am putting 100% effort into improvement this off season. Last time I started with standing barbell presses I topped out at 2x6@225.  This time I was able to progress onto 2x8@225.  Two more reps in each set, so needless to say I am happy to see some progress in a weaker area and I plan on pressing forward as much as possible.  Here's how today went...

* Warm-ups excluded

Standing BB Presses- 1x10@185 / 2x8@225 / 1x10@185
Single arm DB Lateral raise- 4x8@55's
Cable Reverse Flyes- 4x10
Rope Face Pulls- 4x10
BB Front raise- 3x10@80lbs
BB Shrugs- 1x12*10*10*10@405 (30 Seconds between sets)
-Luke

Friday the 13th!

Well its Friday the 13th!!  So in honor of that I thought I would KILL a Back workout!  I was able to get it in a little early, so I headed over to Golds Gym East Wenatchee.  Everything felt "on" and I didn't have to deal with the usual Friday afternoon crowd.  It was just me, my Ipod, an empty gym and the weights.  Also, tomorrow I am going to be hitting another Leg workout with my good friend Ty.  It's the last time we will be able to train together for a few months, so were going to have to make it a good one!  Here's how today went......

* Warm-ups excluded

WG Pulldowns- 2x10 / 1x8 / 1x10
Ehlis Rows- 1x8@275 / 2x8@295 / 1x12@205
Seated Hammer Strength Row-  4x10  (5x45per side)
Stiffarm Pulldowns- 2x12 / 2x10

-Luke

428 days to go!

Right now I am about 428 days out from my first IFPA Pro show and I have never been this motivated to improve since I first picked up a weight.  Overall I am more than happy with how my off season is going so far and I hope to bring a much improved physique to the stage next year.  Yesterday I was able to get in a Chest and Calf session with Ty.  Since we both haven't been able to do Flat Barbell bench in quite some time, we thought it would be a perfect start to a great workout.  Here's how it went.....

*Warm-ups excluded

BB Bench- 1x8@315 / 1x7@315 / 1x8@295 / 1x18@225
Hammerstrength Incline press- 4X8
Cable Flyes- 2X8 / 1X10 / 1X25(Mimic MM)

Standing Calf press- 4x8
Seated Calf press- 4x10
-Luke

Genetics

Everyone is born with a different set of genetics and how you work with them is totally up to you.  Often times people fail at their long term goals because they believe that they may never reach that certain level of muscularity or conditioning.  They key is to never give up or cut your self short.  With time, consistency and work anything is possible.  You never know how far you can push yourself until you quit.  

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

*Warm-ups excluded

Smithmachine Military press- 1x10@255 / 1x7@275 / 1x6@265 / 1x8@245
Seated DB lateral raise- 1x10@60's / 2x10@65's / 1x8@65's
Smithmachine upright row- 2x8@205 / 1x10@185
Seated BTN Military press- 3x10@135
Machine rear delt- 4x10
DB Shrugs- 3x12@150's



Finishing Friday!

Its Apple Blossom here in Wenatchee all this week, so things are crazy to say the least.  There is a Food fair, carnival and two parades that finish off this weekend and then its back to normal!  I can't wait!!  I went in a little early today to hit up chest and abs before they started closing down some of the streets for the parade tomorrow morning.  I am also posting a video from my peak set of Hybrid Sumo Deadlifts from Wednesdays workout.  It was a great one and here's how it went.....

*Warm-ups excluded

DB Press- 1x12@130's / 1x5@150's / 2x10@120's
Nautilus Incline press- 4x10
Hammerstregnth Decline Press- 3x12
Cable Flyes- 3x15

Machine crunch- 4x12
Flat crunch- 4x10(+30lbs)

-Luke

Shoulders and Traps!

Had the chance to hit up a great Chest and Abs workout this past weekend with Ty and Tara.  We also shot a ton of footage for MassMuscle TV 's new series.  I can't wait to see how it turns out after Caleb works his magic with it.  Here's a quick highlight from the workout on Saturday.

Today I went in for Shoulders and Traps.  It was a great workout and I flew through this one solo.  Here's how it went.....

*Warm-ups excluded

BB Shrugs- 1x15@405 / 1x12@495 / 2x8@585

Smithmachine Shoulder press- 2x12 / 2x10
(Superset)
Standing BTN BB Press- 4x8@135 (Pauses at bottom)

Seated DB Lateral raise- 1x12@60's / 1x10@65's / 2x8@70's
Cable Upright row- 4x10
Cable rear delt- 4x10
-Luke

Sunday Front Squats

Had a great weekend working around the yard with Tara.  We got a ton done and actually got pretty burnt.  Afterwards I tried to relax a little and get out of the sun, then it was into the gym to hit up some legs. I wasn't quite feeling "in the groove" during my first sets, but managed to hit 385 for 4....a little disappointed, but happy considering how my previous sets were feeling.  Overall it was a great workout and finished strong.  Here's how it went.....

*Warm-ups excluded

Front Squats- 2x10@315 / 1x4@385 / 1x8@315
V-Squat- 5x10
Single leg press- 4x10
Leg extensions- 4x12

-Luke