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

Crushing it with 3 Natural Pros!

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

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

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

*Warm-ups excluded

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

-Luke

Stocking up

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

*Warm-ups excluded

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

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

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

-Luke

June!

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

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

Armed

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

Frontline

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

A positive support system



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

Straps and wraps

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