Vlog #15 // Friday the 13th!

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

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

Trove 26

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