Game Face



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 #16 // Progress and Posing

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 #14 // GO TIME! 189 Days

* 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

#BEASTMODE

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

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

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

Positivity

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

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"

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

Work with what you have



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

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

Wok'n T-Bar's!

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

4 weeks to go!

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

Have some fun with it!

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

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

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

Time+Effort=Results

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

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

*Warm-ups excluded

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

-Luke

What a day!

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

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

*Warm-ups excluded

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

-Luke

Friday the 13th!

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

* Warm-ups excluded

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

-Luke

Back

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

Solo

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