Trove 26

Game Face

2012-03-04T18:01:00.000-08:00

My "skinny" game face at the 2010 NANBF California Natural Muscle Mayhem.

Everything has been progressing well and the scale is steadily moving in the right direction. This week I weighed in at 223.8 and I am still feeling great in and out of the gym. I was even able to pull another PR in the Snatch Grip Deadlift this past Wednesday, so there is no complaints with that. Here's a clip from one of my working sets.

Now its time to get my game face on because I am soon coming to the point where my body likes to fight back. I am going to be making a few trips out of town. So the cooler is packed and I am ready to train in a little different atmosphere, possibly with a few friends which always helps with the motivation. This sport is all about balance and its up to you to find what works best. Many people think you need to have tunnel vision through your entire prep and they end up pushing friends and family away. The truth is they are a support system that you can use to your advantage. They can help push your physique and training to new levels as long as you let them.

*Warm-ups excluded

WG Pulldowns- 3x10 / 1x8
Meadows Row- 3x10 / 2x8
Lifefitness Cable Pulldown- 4x8
Hammerstrength Pullover- 4x8

-Luke

Vlog #19 // Single Arm BB Row and Sticking point

2012-02-25T10:46:00.000-08:00

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

*Warm-Ups excluded

Wide NG Pullups- 2x12 / 1x10(+45) / 1x8(+45) / 1x10
Single Arm BB Row- 4x8
NG Pulldown- 4x8
Hammerstrength Pullover- 4x8

-Luke

Progress at 21 weeks out!

2012-02-19T18:35:00.000-08:00

I am just passing the 21 week out mark and weighing 228.6. Overall everything is feeling great so far during my prep and I am really starting to pick up some steam with visual progress, which always makes you feel a little better. The biggest part is staying consistant and doing the work every single day, which makes it hard for most people because there is no instant gratification. The work I am putting in now will show in time. I also took a few progress pictures for comparison from my last prep. I am still roughly about 1/2 a pound lighter, but there is a slight difference natural lighting. Now I just have to keep pushing it all the way to the stage and bring the best total package I can.

2010

2012

I also put together a few training highlights from this past week

*Warm-ups excluded

Safety Bar Squats- 1x12@335 / 2x8@385 / 1x8@335 / 1x8@225 (1 sec Pause at bottom)
V-Squat- 4x10
Single Leg Press- 4x8
Leg Extensions- 3x10 / 2x8

-Luke

Vlog #18 // #OUTWORK

2012-02-12T18:30:00.000-08:00

Also, here is a clip from my peak set of deadlifts on Wednesday.

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

*Warm-ups excluded

BB Pause squats( 1-2 sec at bottom) - 2x12@315 / 2x8@405 / 1x12@315
Cybex Narrow Leg press- 4x10
BB Walking lunges- 3x10@225 / 2x20@135
Leg extension- 3x12 / 2x10(1-2 sec Pause at top)

-Luke

Breaking in the new belt

2012-02-05T17:59:00.000-08:00

This weekend marks the 23 week out mark to my first show of the 2012 season. Overall I am happy with how things are progressing so far, but I can't wait to be a little deeper into prep where it can be a little more visual than at the beginning. Also, I finally received my Inzer Forever lever belt that I ordered in early December! This is one thing I have been waiting for forever, but it was more than worth the wait. I had to put it to good use and break it in with some deadlifts and what a better way than pulling a 8 rep PR with it during prep. Just like all my other lifts I tend hold off using my belt and straps until my last few sets, so the majority of my pulls are raw.

Here's how they went!

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x12@405 / 1x10@495 / 1x8@565 / 1x6@565
Seated Leg curls- 4x12
Abductor- 3x20
Aductor- 3x20
Reverse Hypers- 4x10
Seated Calf press- 4x10
Standing Calf press- 4x12

-Luke

Vlog #17 // 24 Weeks!

2012-01-29T15:56:00.000-08:00

Its the start of progress pictures and this is one way that I am able to draw motivation for myself. Knowing that each day I am making an improvement on the last. I am pretty constant and usually take my pictures every 2 weeks before my Saturday workout, cold with no pump or special lighting.....basically what you see is what you get.

2010

2012 at 24 Weeks out

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

*Warm-ups excluded

Leg press- 3x8 / 1x6*1x12

BB Walking lunges- 3x8@225

V-Squat- 4x10

Leg extensions- 3x10 / 2x8

-Luke

Vlog #16 // Progress and Posing

2012-01-21T12:00:00.000-08:00

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

*Warm-ups excluded

WG Pulldowns- 4x8 / 1x10 (TUT)
RG T-Bar row- 4x8
Freemotion High Row- 4x8
Stiff Arm Pulldowns- 3x10

-Luke

Vlog #15 // Friday the 13th!

2012-01-13T19:06:00.000-08:00

It is officially the end of my first week of prep and I'm pretty happy how things have been going. Currently my nutrition is at 40-fat / 280-cho / 315-pro for a total of 2740 Calories. All this is subject to change and is just a starting point for this long journey. I hope to have you all follow along!!

Also, here is a highlight from my Deadlifts on Wednesday where I did what I like to call an "Up Set." Each set had 2 minutes between them with 315x25 not shown.

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

*Warm-ups excluded

Chambered BB Row- 1x10@275 / 2x10@295 / 1x10@275
Wide NG Pulldown- 2x10 / 2x8
Hammerstrength Row- 4x8
Hammerstrength Pullover- 4x10

-Luke

Vlog #14 // GO TIME! 189 Days

2012-01-07T18:55:00.000-08:00

* Warm-ups excluded

WG Pulldowns- 3x8
Smithmachine RG Rows- 6x10@315
Rope Cable Row- 4x8
NG Pulldowns- 3x8
Stiffarm Pulldowns- 4x10

Donky Calf Press- 3x20
Seated Calf Press- 4x8

-Luke

Time to own 2012!

2011-12-31T14:47:00.000-08:00

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

Vlog #13 // Controlled Labs Gold Feast

2011-12-22T20:05:00.000-08:00

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

#BEASTMODE

2011-12-19T18:42:00.000-08:00

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

Vlog #12 // 2012 IFPA Pro USA Roll Call

2011-12-11T19:33:00.000-08:00

*Warm-ups excluded

Smithmachine Squats- 3x12@405 / 1x12@315
Leg Press- 4x10
Lunges -4x8
Leg Extensions- 4x10

-Luke

Evolve

2011-12-03T18:38:00.000-08:00

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

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

2011-11-25T12:40:00.000-08:00

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

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

2011-11-20T19:49:00.000-08:00

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

Vlog #9 // Intra Workout Nutrition

2011-11-09T21:03:00.000-08:00

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

Vlog #8 // Cardio and Deads

2011-11-04T20:24:00.000-07:00

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

Halloween Chains

2011-11-01T18:32:00.000-07:00

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

Crushing it with 3 Natural Pros!

2011-10-30T18:35:00.000-07:00

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

Vlog #7 // Lifting split

2011-10-23T20:01:00.000-07:00

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

The only constant is change - Heraclitus

2011-10-20T20:51:00.000-07:00

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

Variations

2011-10-15T12:18:00.000-07:00

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

Vlog #5 // Motivation

2011-10-10T22:00:00.000-07:00

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

Into to high rep!

2011-10-05T20:38:00.000-07:00

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

Dumbbell stacking and some chest

2011-10-01T21:08:00.000-07:00

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

Different approach

2011-09-28T20:29:00.000-07:00

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

Bands and Chains

2011-09-25T16:26:00.000-07:00

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

Intensity!

2011-09-19T19:32:00.000-07:00

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

Positivity

2011-09-13T18:57:00.000-07:00

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

Consistency

2011-09-05T20:40:00.000-07:00

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

Back at "The Gym"

2011-08-29T20:31:00.000-07:00

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

Keep the change!

2011-08-24T20:02:00.000-07:00

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

Work with what you have

2011-08-21T18:09:00.000-07:00

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

T-Bar row variation

2011-08-15T20:12:00.000-07:00

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

Just getting started!

2011-08-10T21:01:00.000-07:00

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

Flexsolate straps

2011-08-07T19:02:00.000-07:00

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

The 2011 NANBF Washington State Natural Weekend

2011-08-01T19:56:00.000-07:00

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

Tribute to a Strongman!

2011-07-26T19:21:00.000-07:00

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

Barlean's Omega Swirl

2011-07-22T18:41:00.000-07:00

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

Back under the bar!

2011-07-18T18:01:00.000-07:00

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

My breakfast

2011-07-14T06:20:00.000-07:00

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

Wok'n T-Bar's!

2011-07-10T20:04:00.000-07:00

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

Time to step it up!

2011-07-07T20:15:00.000-07:00

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

4 weeks to go!

2011-07-03T19:42:00.000-07:00

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

"Me" Time!

2011-06-26T19:28:00.000-07:00

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

Stocking up

2011-06-22T21:23:00.000-07:00

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

HIIT Parachute Sprints

2011-06-20T18:35:00.000-07:00

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

Have some fun with it!

2011-06-17T20:17:00.000-07:00

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

Why we do what we do?

2011-06-13T19:24:00.000-07:00

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

Versa Gripps PRO

2011-06-10T18:32:00.000-07:00

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

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

2011-06-07T18:37:00.000-07:00

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

My Pre Workout Meal!

2011-06-04T20:04:00.000-07:00

When it comes to my pre workout meal I am pretty consistent and like to eat about 1 1/2-2 hours prior to lifting. My favorite, by far is Chobani Yogurt......well three at a time. I purchase it at our local Costco by the case and it comes in three different flavors, strawberry, blueberry and peach. I tend to stick to the pre packaged containers right now because it is easy to store in my cooler for the day and already pre measured. Since it is technically my off season I'm not as anal retentive with measuring so I just go off the label. Here is the breakdown.

Fat: 0 g
CHO: 60 g
Pro: 42 g
------
Total: 408 Calories

Now onto some training. I was able to meet up with Gary again today for some Chest and here's how it went down.....

*Warm-ups excluded

Smithmachine Incline Press- 1x10@295 / 1x6+1@315 / 1x10@275
DB Press- 3x8@120's
Cable Flyes- 4x10
Low Pulley Flyes- 4x10

-Luke

June!

2011-06-02T20:07:00.000-07:00

June has started out with this past week being a crazy one to say the least. Tara has been working 24/7 with Spool No.72 getting ready for a HUGE vintage sale this weekend in Spokane, Washington called Farm Chicks. If you get a chance check out the website and you can see what it is all about. Everyone has put so much hard work into it I can't wait to see how it goes!

Today was an off day from the gym, but I went in yesterday for some arms and abs. Here's how it went down....

*Warm-ups excluded

BB Curls- 1x10@95(TUT) / 4x6@135 / 1x10@95(TUT)
DB OH Extension- 1x12@100's / 4x8@130's

Machine Preacher curls- 3x10
SS
Machine Dips- 3x15

Cable Hammer curls- 4x10
SS
Rope Pressdowns- 4x10

Roman Chair- 4x15
Machine crunch- 4x12

-Luke

Far from Doggin' it

2011-05-29T22:32:00.000-07:00

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

2011-05-27T21:04:00.000-07:00

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!

2011-05-26T19:19:00.000-07:00

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

2011-05-24T20:09:00.000-07:00

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!

2011-05-21T20:09:00.000-07:00

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

2011-05-20T19:30:00.000-07:00

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!

2011-05-18T19:25:00.000-07:00

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!

2011-05-16T18:36:00.000-07:00

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!

2011-05-13T18:49:00.000-07:00

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!

2011-05-13T13:10:00.000-07:00

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

2011-05-08T18:04:00.000-07:00

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!

2011-05-06T16:59:00.000-07:00

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!

2011-05-03T17:42:00.000-07:00

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

2011-05-01T19:19:00.000-07:00

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

Lunk Alarm!

2011-04-27T19:17:00.000-07:00

I have a friend across the country that has been a huge inspiration for me. 3DMJ and AAEFX athlete Big Jason Bosak! The man is a beast and we both have very similar training methods. He really playes a huge roll in motivation and always gives me something to strive for, knowing he is putting in the same work that I am at this very moment. By all means its not a competition, just a source of motivation and support that really drives me to improve each and every day. Lately I have really been rotating through the reps and today lined up to be a little higher, so I wanted to give 495 a try. Had a great one this afternoon, here's how it went down....

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x10@405 / 1x13@495 / 1x8@495
Seated Leg curls- 4x10
Abductor- 3x15
Aductor- 3x15
Hyperextensions- 4x8(+50lbs)

-Luke

The Gym

2011-04-24T19:48:00.000-07:00

Had a great time in Ellensburg this weekend visiting some family. It was a quick trip, but its always great to just get away. I was able to make some time and head into The Gym, one of the gyms I used to train at during college. It was a great leg session and I was dripping at the end. This week I stuck to a little more volume with Front squats and really just focused on the speed and depth. Here's how it went.....

* Warm-ups excluded

Front Squats- 4x8@315 / 2x6@335
Leg press- 4x8
Smithmachine Lunges- 2x10
Leg extensions- 5x10

-Luke

Back

2011-04-22T18:23:00.000-07:00

Today I went in early and hit up a great Back workout before work. Its always a great feeling to start to the morning with an amazing workout, kind of gets you amped for the day. Tara and I are headed over to Ellensburg for the weekend, so I may also have a chance to meet up with one of my friends for a session at The Gym. It''s a great place and one of the gyms I used to train at during college. I'm really looking forward to it! Sometimes is nice to just get away into a different atmosphere, even if its the same thing you would be doing at home.

*Warm-ups excluded

WG Pulldowns- 3x12
Ehlis Row- 4x10@255
Nautilus Compound Row- 4x10
Stiff arm pulldowns- 4x12

-Luke

Stride

2011-04-21T17:22:00.000-07:00

Really happy with how this week is going in the gym. I really feel like I never missed a stride and I'm pressing right back to improving in all areas. Also, I saw a quote today that was a great one, so I have to share it.

"Anyone can have a good workout when they feel good, that's nothing. Champions find a way to have a great workout when they feel like shit." - Dr Layne Norton

I'm going to play with some volume for a bit and see how it goes. Here's how it went down....

* Warm-ups excluded

SLDL- 3x12@405
Leg curls- 1x10 / 2x8 / 2x6
Abductor- 3x15
Aductor- 3x15
Hyperextensions- 4x12

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

Armed

2011-04-19T19:18:00.000-07:00

Things are starting to feel back to normal, or as normal as I can be. Its amazing how something so little like a cold or flu which only lasts a few days can throw off your routine. It makes you really dig down and use the mental aspect of the sport to get the work done. I'm still working up to full strength so I kept it short, but sweet tonight. Here's how it went down....

*Warm-ups excluded

BB Curls- 1x15@135 / 1x12@135 / 1x10@135 / 1x8@135
Machine Pressdowns- 4x15 (Slow Tempo)
Single arm Incline curls- 2x12 / 2x10
Cable reverse presssdowns- 2x12 / 2x10

-Luke

Back to work

2011-04-17T20:03:00.000-07:00

Today was my first day back to the gym since last Wednesday. I have been running a high temperature and feeling slightly under the weather, so it was best to just get some much needed rest and recovery. I was itching to get back to it today, so I decided to go in and do some leg work with a Quad emphasis. I kept it a little lighter, fast paced and broke a great sweat! Here's how it went....

Leg press- 4x10
Smith machine squats- 3x20@405
DB Lunges- 3x8
Leg extensions- 4x12

-Luke

Frontline

2011-04-12T18:47:00.000-07:00

One approach I have to lifting is to imagine that each workout I am putting myself on the frontline. You have to leave it all in the gym. I'm not saying that I don't ever joke around or have fun with others. I'm just saying you have to lean to flip the switch and put 100% focus on the set at hand. That's one reason I usually take a long approach to each set. I visualize, prepare and then finish the set. Here's an example of my approach for Front Sqauats from this past weekend.

I was able to meet up with my good friend Eric for today's workout. We kept it fast pace and pretty much flowed from exercise to exercise. Here's how things went.....

*Warm-ups excluded

EZ bar curls (Bar=25lbs) - 1x12@115 / 1x10@135 / 1x8@155 / 1x12@115
RG Cable Pressdowns- 4x10 (Stack + 20lbs)
Machine Incline curls- 3x10
Dips(BW)- 1x10(3-1-3-1 Tempo) / 2x25
Rope Hammer curls- 3x10
Single arm cable OH Extension- 3x10

Standing Calf press- 4x8
Seated Calf press- 4x12

-Luke

Solo

2011-04-09T19:44:00.000-07:00

I am the type of person who really loves to train solo. I always go to the gym with Tara, but we usually end up doing our own workouts, even if we are on the same split and meet up whenever either of us needs a spotter. Its a great stress relief for me since I am around people all day for my job and I can just plug in my headphones and go to work. Which is great so I can just focus on moving some weight and feed of my own internal motivation. Don't get me wrong, I love training with a partner and I have with a few great friends over the years, but I usually only meet up for one or two workouts a week, so other than that solo is the way I roll.

Had some great workouts the last few days! I was able to meet up with my friend Eric on Thursday for some a great back workout and then today I went solo and trained some Chest. Here's how it went.....

*Warm-ups excluded

Smithmachine Incline Press- 1x10@275 / 2x6@315
Hammer Stregnth Decline Press- 4x12
Flat DB Flyes- 4x10@60's
Low Pulley Flyes- 4x10

-Luke

Drive

2011-04-06T19:45:00.000-07:00

There are three major definitions of the word Drive. First, it means to push or press onward forcibly. Second, it means to put to flight by force or influence. Lastly, it means to guide or direct. The question is, what drives you to improve? For me it is knowing others are doing exactly what I am doing right now. They may be lifting more, but that is what keeps pushing me to improve day in and day out.

What drives you to be your best!

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x8@405 / 1x23@405 / 1x15@405
Leg curls- 4x6 (Slow Tempo)
Standing calf press- 4x10
Abductor- 3x15
Aductor- 3x15
Seated Calf press- 3x12

-Luke

Patience

2011-04-05T19:38:00.000-07:00

Patience is a virtue in the sport of Bodybuilding. Many times people fail in their routine because they are not satisfied by their short term gains and do not have the patience to see the long term goal. Patience means that, you are able to wait for whatever happens and be consistent in your training no matter the period of time.

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

*Warm-ups excluded

Front Squats- 2x8@315 / 1x5@365 / / 1x8@315
Single Leg press- 4x8
Hack Squats- 4x10
Leg extension- 3x10 / 2x8

-Luke

Tempo

2011-04-02T15:04:00.000-07:00

Tempo is definitely one of the most overlooked parts of a workout routine. Many people are usually more concerned with how much they are lifting rather than how they are lifting it. When you slow down and focus on your tempo you will not be able to lift as much weight, but the quality of the lift will be much improved. It also increases the TUT (Time under tension) of the working muscle. Tempo is usually shown as counts that you do in your head or with a partner to time. An exercise with the tempo of 2/1/2 is preformed with a count of 2 on the eccentric, or lowering phase. Then a 1 second pause at the bottom of the exercise leading to a count of 2 during the concentric, or raising of the weight. Next time try mixing up your routine with a change in tempo to help progress and push your physique to the next level.

Today was Chest and calves, so I decided to slow things down. Here's how it went.....

*Warm-ups excluded

DB Incline press (Slow Tempo) - 2x8@120's / 1x6@120's
Hammer Strength Flat press- 4x10
Machine Flyes- 4x8

Standing Calf press- 4x10
Seated Calf press (Knees bent)- 3x12

-Luke

Comfort zone

2011-03-31T18:51:00.000-07:00

Never be afraid to step out of your comfort zone and try something new. With so many training and diet techniques implemented in the sport today, who is to say which is right or wrong. The key is to find what works best for you. Continue to push your physique to the next level and never settling for anything less than your absolute best.

I had an amazing workout today! I was able to pull another PR in deadlifts, 585x5! I was supposed to progress to 575 for 6 reps, but with how things were feeling and little extra motivation. I decided to just go for it. This was my last workout with this format on deadlifts, now I am going to implement a little more volume and see if I can break past this plateau. Here's how it went....

Hybrid Sumo Deadlifts- 1x12@405 / 1x8@495 / 1x5@585 / 1x8@495
Leg curls- 1x10 / 3x8
Abductor- 3x15
Hyper extension- 4x10(+50lbs)
Aductor- 3x15
Glute Kickbacks- 4x10

Changing it up

2011-03-28T19:26:00.000-07:00

One of the things I try and do is keep changing the order of my split to help keep things fresh and intense. I still stick to lifting each body part one time per week, but I like to change the order to place more of an emphasis on lagging body parts. On this rotation I am placing an emphasis on my shoulder and trap development. I am still following a 5-6 day split with my off days placed by how I am feeling and I also skip one workout per week, for added recovery. Here's how it looks....

Shoulders and Traps
Bis, Tris and Calves
Deadlifts,hamstrings and glutes
Chest and abs
Back
Legs with a quad focus

Today started the week off right, with shoulders and traps. Tara and I really flew through it and overall really happy with how it went!

*Warm-ups excluded

Standing BB Press- 1x12@185 / 2x6@225 / 1x10@185*1x10@135

Seated DB Lateral raise- 1x15@45's / 3x12@45's
-Superset-
Smith machine upright row- 4x8@185

Single arm cable rear Delt- 4x10
-Superset-
DB Shrugs- 4x10@140's (Slow tempo)

-Luke

Trove 26

2011-03-25T20:07:00.000-07:00

Lately I have had quite a few people asking about the origin of the name Trove 26. It actually comes from a combination of things that all bodybuilders have in common, a mass of iron. Trove literally comes from the word mass and the number 26 is the atomic number of iron. It is one thing that will always be a constant to everyone in this sport and a reminder for me to always stick to the basics. There is no magic trick or solution that outweighs the work you put forth.

Today's line up was Back and a GREAT one it was! Hit it up with Tara and here's how it went down.....

*Warm ups excluded

Hammer Strength Lat pulldown- 3x8 (170lbs per side)
Reverse grip BB rows- 1x10@315 / 2x8@315
Natalus compound row- 4x8
Narrow grip stiff arm pulldowns- 3x10

-Luke

Variation

2011-03-23T19:05:00.000-07:00

Variation can be used in many different forms and incorporated into your current training program It can help with consistent improvements over time and also minimizes plateaus and prevents boredom or staleness. In addition, you can avoid overtraining by varying your program. It also gives you breaks from the stress of high intensity, high volume training. You can implement variation in many ways such as the number of reps, sets, exercises, order, rest periods, weights, rep speed and even the type of grip you use.

Today I decided to do SLDL as a variation for deadlifts. I am currently going to switch from week to week with Sumo's to help with my progression. Here's how today went.....

*Warm-ups excluded

SLDL- 1x12@405 / 3x8@455
Leg curls- 1x12 / 1x10 / 2x6
Aductor- 3x15
Abductor- 3x15
Glute Kickback- 2x10 / 1x8

-Luke

Mental preparation

2011-03-21T20:28:00.000-07:00

The single most effective strategy for dealing with a physical and mental challenge is preparation. Not only will preparation ensure that are ready for the physical demands, but just as importantly it will help you with motivation, confidence and focus to achieve your goals at hand. If you can not picture yourself lifting it, you already failed an attempt at the lift. My main concern when in the weight room is to focus on each set as it is the only one being preformed that day. Mentally preform the lift then physically. This behavior coupled with a structured program and an intense training philosophy will help you strive for improvement each and every day.

Today Tara and I hit up Golds Gym and a crowded one it was! Really kept shorter rest periods and a slower rep speed on all sets. Here's how it went.....

*Warm-ups excluded

DB Press- 1x12@120's / 1x10@140's / 1x8@140's / 1x6@140's*1x10@105's
Neutral Grip Incline Press- 4x8 (3-1-3-1 Tempo)
Low Pulley Flyes- 4x10

Hanging leg raise- 4x10
Machine crunch- 3x12
Ball crunch- 3x15

-Luke

Mean Greens

2011-03-17T20:14:00.000-07:00

Since its St Patrick's day I thought I would talk about a real green drink I incorporate in my program. It is called Natural Berry Flavored Greens from the brand name Barleans. I am a firm believer in getting your nutrients from various whole food sources, but this is one thing that in addition can cover your grounds. I have tried a few different kinds of greens supplements, but this is one that by far actually tastes good and really has a slight berry flavor. It has a great nutrient profile and I usually drink it in the morning after my first meal, or with my post workout meal. I get mine at Fred Myers, but you can pick it up at any local Health and Supplement stores.

Today Tara and I tore up the gym. Kept it at a quick pace and really worked up a sweat! Here's how it went.....

*Warm-ups excluded

Pulldowns- 3x10 / 1x10*1x8
Nautilus seated row- 4x8
Hammer Strength High row- 2x10 / 2x8
Stiff arm pulldowns- 4x10

Seated calf press- 4x10
Seated toe press- 4x10+

-Luke

Deadlift PR!

2011-03-16T18:59:00.000-07:00

I have had an amazing couple of workouts the last few days! Monday was chest and abs and I was able to meet up with Ty. I took a few video's of my working sets and an example of how I like to do Machine Flyes, just a little variation with my grip and hand placement. Yesterday was just some cardio on the recumbent bike and then I focused on stretching and foam rolling, which is making a huge difference with my recovery, injury prevention and flexibility. This is one area that most people overlook. I am in this sport for the long run, so I am taking all the preventative measures I can. Today's focus was Deadlifts, hamstrings and glutes. It is by far my favorite lifting day and I woke up ready to go! So far I am really happy with my progress on deadlifts and I actually hit another Personal Best today! Here's how it went....

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x12@405 / 1x10@475 / 1x6@565 / 1x8@495
Leg curls- 3x8 / 1x10
Reverse Hypers- 4x10
Abductor- 3x15
Aductor- 3x15
Glute Kickback- 3x10
-Luke

Leg placement

2011-03-13T18:40:00.000-07:00

Leg placement can make a huge difference in the gym and on the stage

Legs are the one body part that can separate you from other competitors. They are probably the most under trained muscle group in the gym. One reason why is because they take a totally different mentality to train. No one ever asks "let me see your quads" or "how much do you squat" when your walking around. So one thing I try to do to keep things interesting when training legs is vary my foot and leg placement. I do this through different exercise variation, such as wide stance and narrow stance squats. Doing so can place more of an emphasis between your quads, hamstrings and glutes aswel as help push your physique to the next level.

Today, Tara and I took up the squat racks. We kept a fast pace with a focus on depth and rep speed. Overall really happy with how this one rolled and here's how it went....

*Warm-ups excluded

Front Squats- 2x8@315 / 1x8@315*1x35@135
V-Squat- 3x8 / 1x10
DB Walking lunges- 3x8 (Per leg)
Leg extensions- 4x8

-Luke

Shoulders with Ty!

2011-03-12T20:16:00.000-08:00

I had an amazing workout today with Ty at Golds! Its always great to hit the gym on a Saturday afternoon. There is no one in the way, you can crank your music and do some work! Also, we are probably going to meeting up tomorrow morning for legs. I have a feeling its going to be one of those workouts, because I'm already getting excited to KILL IT! Here's how today went....

*Warm-ups excluded

Hammer strength shoulder press- 1x8 / 2x6 / 1x8
Seated DB Lateral raise- 1x10@50's / 1x10@60's / 1x8@60's / 1x8@50's*1x8@40's*1x8@30's
High pulley reverse flyes- 3x10
Rope upright row- 3x10
Cable shrugs- 4x8 (3-1-3-1 tempo)

-Luke

A positive support system

2011-03-08T19:33:00.000-08:00

Hanging out with three of the four 3DMJ Coaches Eric Helms, Jeff Alberts and Alberto Nunez after the 2010 NANBF Washington State Natural

Bodybuilding is touted as a very individual sport by how its always you against yourself, but one thing many people don't take into consideration is the use of a team or support system along the way. I have been fortunate enough to cross paths with each member of 3DMJ on and off the stage and doing so I have really made some true friends along the way. They have provided help, motivation and inspiration through their actions and words that is hard to describe in writing. Just the thought that someone is going through exactly what I am really helps me continue to push my limits each day in and out of the gym. It also really helped me bring my physique to the next level. Also, make sure to keep positive influences around you each day to share your journey with. Doing so will make it much more enjoyable and productive and will allow you to come in at your absolute best each and every time.

I had another amazing one today! It took a little bit to warm up, but I finished strong! I also put together a video of some highlights form yesterday and today. Here's how it went.....

*Warm-ups excluded

EZ Bar curls(Bar=25)- 1x12@115 / 1x10@135 / 1x8@145 / 1x8@155
Machine press- 3x12 / 1x10

Incline curls- 3x10
-Superset-
Machine Tricep Extensions- 3x8

DB Hammer curls- 3x8@75's
-Superset-
Reverse cable kickbacks- 3x10

-Luke

You can do this tour

2011-03-06T16:58:00.000-08:00

Had a great day today!! Kevin James, Katy Wayman-White, Patty Smith and Debbie Wold all made their way to Wenatchee for a stop on the You Can Do This Tour that they are promoting all over Washington State. It was held at Golds Gym and basically covers everything from planning for shows, contest prep, posing, use of trainers and all about natural bodybuilding in general. I had a great time seeing everyone again and even had some chances to speak. If anyone would like more information on the tour or competing in an NANBF show in Washington State please check out http://www.unitedfitness.org/ for more information.

Yesterday was also the final workout on my deload and I have to say I am MORE than ready to keep the progress rolling. I really have some goals on my mind with deads and etc and I may give them a go within the next few weeks. The workout was pretty plain and simple with extra warm-ups, stretching and foam rolling. Here's how it went.....

*Warm-ups excluded

Leg press- 4x10
Hack Squats- 4x10
Leg extensions- 3x12 / 2x10

-Luke

Big Papa Pump!

2011-03-03T18:42:00.000-08:00

Spike TV’s TNA Impact is in town and I had a great opportunity of meeting Scott "Big Papa Pump" Steiner at Golds Gym of Wenatchee. Noting gets you amped up to kill some Iron like seeing Scott toss the weight around. All I have to say is the man has some GUNS!!! He is a real down to earth guy and It was great to actually meet him in person. I actually felt bad for bugging him for a picture during his workout, but I couldn't pass up this chance! On the training front things are rolling and my deload week is almost over. I am itching to hit it hard again, so I must be doing it right. Here's how it went tonight.....

*Warm-ups excluded

Wide grip pulldowns- 4x8

Reverse grip BB rows- 3x15

Narrow grip pulldowns- 4x10

Stiff arm pulldowns- 4x10

-Luke

Single arm dumbbell lateral raise

2011-03-01T19:31:00.000-08:00

One of my favorite lifts for shoulders are single arm dumbbell lateral raises, so I thought it would be appropriate to post for the lift of the week.

This week's lifting plan is a deload week, so nothing too exciting weight wise. I am pretty much keeping it a little lighter in all areas and at about 65% of my usual intensity. It's a necessary evil, but very helpful in preventing over training, mental burnout, injuries and helps increase progress. Next week things will be back to normal and all out. Here's how today went down......

*Warm-ups excluded

Straight bar cable curls- 4x8
Dips (Body weight) - 3x25
Machine curls- 3x10
Machine tricep extension- 3x10
Seated DB Hammer curls- 3x8
Reverse Cable kickbacks- 3x10

Hanging leg raise- 4x10
Decline crunch- 4x15

-Luke

The Gym

2011-02-27T17:41:00.000-08:00

This weekend we made a short trip over to Ellensburg, Washington where some of my family live. It was a quick trip, but sometimes you just have to get out of town. The weekend pretty much consisted of work on Spool No.72, but I was able sneak out and hit they weights for and epic leg session at "The Gym." Always great to go back to one of the gyms I used to train at during college and see how things have progressed. Gotta say, I was pretty happy with how it went.......

*Warm-ups

Front Squats- 1x12@275 / 1x10@315 / 1x6@355 / 1x12@225 (Pauses at bottom)
Narrow Leg press- 4x8
Smith machine Lunges- 3x10@225
Leg extensions- 4x10

-Luke

Deads with MassMuscleTV RAW!!!

2011-02-24T20:42:00.000-08:00

I was fortunate to hit up a Deadlift session last week with MassMuscleTV's 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!

This week's main focus was on SLDL's. Overall the workout really felt great and I actually hit a +2 rep PR with 455lbs my last set!.....So, I had to get a video! Also, I plan on focusing on these again for one more week before rotating back in Sumo's for one more push before a deload. Here's how it went.......

BB SLDL- 1x12@405 / 1x8@455 / 1x10@455
Leg curls- 2x8 / 1x10
Abductor- 3x15
Adcutor- 3x15
Seated Leg curl- 3x20
Hyper extensions- 3x10
-Luke

Straps and wraps

2011-02-22T20:31:00.000-08:00

One thing I have noticed over the years in the gym is the overuse or dependence on straps and wraps, especially in novice lifters. So today I wanted to discuss the topic and the use of them into your lifting routine.

Now on to lifting. I have really been having some great workouts recently and enjoying the whole journey so far this offseason. Of course with everything there are ups and downs, but I am very happy with my progression on most of my lifts and I am currently starting to reevaluate some goals for the near future. Hopefully to break some lifetime PR's. in a few areas. Today's line up was arms and I was able to meet up with my good friend Eric that I have been training with a few days a week for the past year. He really helped me push the limit this past year and he's about to start his journey to the stage this year. Here's the numbers......

*Warm-ups excluded

EZ Bar curls (Bar=25lbs) - 2x8@155 / 1x12@135
Machine Pressdowns- 1x15 (3-1-3-1 tempo) / 1x12 (3-1-3-1 tempo)/ 1x10 (3-1-3-1 tempo)
Narrow grip Preacher Curls- 2x12 / 2x10
DB Overhead Extension- 4x10@130
Rope Hammer curls- 3x10
Rope crossbody Kickbacks- 3x10

-Luke

The weak areas

2011-02-19T19:00:00.000-08:00

One of the areas that I was told I needed to improve on before hitting the Pro stage was my shoulders and upper back. So the plan is to place a little more emphasis on them along with my traps this year. My goal will be a noticeable change next time I step on stage. One of the things I am also implementing is an off day that usually falls on the day before to make sure I am ready, refreshed and recovered to do some work. They happened to be on the list today and here's how it went.....

*Warm-ups excluded

DB Military Press- 1x12@100's / 1x10@100's / 2x8@70's (3-1-3-1 Tempo)
Seated DB lateral raise- 4x8@60's
High cable reverse flyes- 4x10
Smith machine upright row- 1x12@155 / 1x10@175 / 1x8@185
BB Reverse shrugs- 4x12

-Luke

8 years and 21 pounds

2011-02-15T18:18:00.000-08:00

One thing many Natural Bodybuilders don't take into consideration is that this sport greatly resembles a Marathon. My first experience with bodybuilding was the 2002 WFNA Rock Mountain Natural held in Spokane, WA. It was a drug/polygraph tested show on same guide lines as the NANBF/IFPA which I am now competing. I was 21 years old and weighed in at 174 lbs the day of the show. I placed 4th of 9 in Novice. It was defiantly an eye opener and had me addicted for more. It has been a learning experience ever since and I strive each day for improvement. I am posting some comparison shots from the 2010 NANBF Washington State Natural, where I recently won the Overall and my IFPA Pro status. I roughly weighed in at 195lbs. With 8 years of training under my belt and 21 lbs heavier on stage. This is proof that it is you against you, strive to beat your best each and every day.

2002

2010

-Luke

Things are rolling

2011-02-12T19:39:00.000-08:00

This week has been a crazy one to say the least. Tara and I are currently remodeling our bathroom, so we have tile and grout everywhere. Also, I have been working some long days at work, but what doesn't kill you makes you stronger...right?! Well, at least that's what I tell myself......

*Warm-ups excluded

DB Shrugs- 2x12@150's / 1x10@150's
Smith machine Shoulder press- 1x12@225 / 2x8@255 / 1x12@225
Nautilus Lateral Machine- 2x10 / 2x12
Reverse Flyes- 3x8
Smith machine Upright row- 3mailto:3x10@155
Reverse BB Shrugs- 3x10@315

-Luke

Gave it a go

2011-02-09T19:37:00.000-08:00

Today is one of my favorite lifting days, Deadlifts and Hamstrings! My focus for today was a little higher rep and I wanted to give a go at one of my personal goals with 405lbs. I warmed up with a few sets of 10 and then went for it. I finished with 22 reps and found out I am out of shape...lol. They were a little faster than I wanted, but its a start. I then finished with one last set at 405 and moved on to finish off the workout. It was a solid workout and here's how it all went down....

*Warm-ups excluded

Hybrid Sumo Deadlifts- 2x10@405 / 1x22@405 / 1x10@405
Leg curls- 3x8 / 1x6
Aductor- 3x12
Abductor- 3x12
Glute kickbacks- 4x10

-Luke

The Front Squat

2011-02-07T21:49:00.000-08:00

Since I have been placing more of a focus on Front Squats into my routine I have noticed a huge difference in my quad development. They also allow a more natural movement which is easier on my lower back and knees. Here are some examples of bar placement and travel for the three different squat variations.

1-Front Squat

2-High Bar Squat

3-Low Bar Squat

Now onto today's workout. The gym was really packed and Tara and I couldn't even find a parking spot! Gotta love days like those! I decided to stay with a little more volume on the DB's and I am really happy with how this one went. Kept all the reps slow and controlled.

*Warm-ups excluded

DB Press- 3X10@130's / 1x8@130's
Nautilus Incline press- 4x8
Machine Flyes- 2x8 / 2x10
High Cable Flyes (Mimic Most Muscular)- 2x15

-Luke