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 #10 // Powered by Controlled Labs White Flood!

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 #8 // Cardio and Deads

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

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

The only constant is change - Heraclitus

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

Bands and Chains

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