You get what you put into it!

This week flew by and things are really starting to pull together.  My weight actually had a big drop and I am sitting right at 210.4lbs, which is a few pounds lighter than my last prep in 2010 at 13 weeks out.  My motivation is through the roof and I am approaching each day exactly the same and trying to keep a healthy balance in all areas of life.  This mindset has really helped with my progress so far, don't worry about others or what they think.  Just keep killing it day in and day out, because you get what you put into it.  Here are a few training highlights and posing from this past week.

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

*Warm-ups excluded

Front Squats- 1x12@225 / 1x7@315 / 2x6@315 / 1x12@225
Lunges- 3x8@225 / 1x12@135
Narrow Leg press- 4x10
Leg extensions- 4x10

-Luke

Vlog #12 // 2012 IFPA Pro USA Roll Call

*Warm-ups excluded

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

-Luke

Evolve

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

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

*Warm-ups excluded

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

-Luke

Vlog #9 // Intra Workout Nutrition

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

*Warm-ups excluded

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

-Luke

Variations

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

*Warm-ups excluded

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

-Luke

Vlog #5 // Motivation



Offseason Quads on October 8,2011

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

*Warm-ups excluded

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

-Luke

Dumbbell stacking and some chest

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

*Warm-ups excluded

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

-Luke

Different approach

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

*Warm-ups excluded

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

Seated Calf press- 5x10

-Luke

Intensity!

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

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

*Warm-ups excluded

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

-Luke

Consistency

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

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

*Warm-ups excluded

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

-Luke

Flexsolate straps

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

     

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

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

*Warm-ups excluded

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

The 2011 NANBF Washington State Natural Weekend

Breaking in the downtown Seattle Golds

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

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



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

-Luke