You can do this tour

Had a great day today!!  Kevin James, Katy Wayman-White, Patty Smith and Debbie Wold all made their way to Wenatchee for a stop on the You Can Do This Tour that they are promoting all over Washington State.  It was held at Golds Gym and basically covers everything from planning for shows, contest prep, posing, use of trainers and all about natural bodybuilding in general.  I had a great time seeing everyone again and even had some chances to speak.  If anyone would like more information on the tour or competing in an NANBF show in Washington State please check out http://www.unitedfitness.org/ for more information.

Yesterday was also the final workout on my deload and I have to say I am MORE than ready to keep the progress rolling.  I really have some goals on my mind with deads and etc and I may give them a go within the next few weeks.  The workout was pretty plain and simple with extra warm-ups, stretching and foam rolling.  Here's how it went..... 

*Warm-ups excluded

Leg press- 4x10
Hack Squats- 4x10
Leg extensions- 3x12 / 2x10

-Luke

Big Papa Pump!

Spike TV’s TNA Impact is in town and I had a great opportunity of meeting Scott "Big Papa Pump" Steiner at Golds Gym of Wenatchee.  Noting gets you amped up to kill some Iron like seeing Scott toss the weight around.  All I have to say is the man has some GUNS!!!  He is a real down to earth guy and It was great to actually meet him in person.  I actually felt bad for bugging him for a picture during his workout, but I couldn't pass up this chance!  On the training front things are rolling and my deload week is almost over.  I am itching to hit it hard again, so I must be doing it right.  Here's how it went tonight.....

*Warm-ups excluded

Wide grip pulldowns- 4x8

Reverse grip BB rows- 3x15

Narrow grip pulldowns- 4x10

Stiff arm pulldowns- 4x10

-Luke

Single arm dumbbell lateral raise

One of my favorite lifts for shoulders are single arm dumbbell lateral raises, so I thought it would be appropriate to post for the lift of the week.

This week's lifting plan is a deload week, so nothing too exciting weight wise.  I am pretty much keeping it a little lighter in all areas and at about  65% of my usual intensity.  It's a necessary evil, but very helpful in preventing over training, mental burnout, injuries and helps increase progress.  Next week things will be back to normal and all out.  Here's how today went down......

*Warm-ups excluded

Straight bar cable curls- 4x8
Dips (Body weight) - 3x25
Machine curls- 3x10
Machine tricep extension- 3x10
Seated DB Hammer curls- 3x8
Reverse Cable kickbacks- 3x10

Hanging leg raise- 4x10
Decline crunch- 4x15

-Luke