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

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

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