16 weeks out progress!

I am just rolling past the 16 week out mark for the IFPA Pro USA and currently weighing in at 216.6lbs. So far I am about 2 pounds lighter than in my 2010 prep at this point, so the key is to stay ahead of the game and really bring something different to the stage.  Here are a few shots Tara took from this past weekend pre workout compared to my last prep in 2010.

2010

2012

Overall I am really happy with the progress and the intensity I am keeping in the gym.  My main focus is always to keep my weights as heavy as possible throughout this entire prep and so far things are really coming together with not too much of a loss in strength.  Also, here are are a few training highlights from this past week of lifting.

Had a great one and here's how it went......

*Warm-ups excluded

BB Shrugs- 1x12@405 / 1x10@495 / 1x8@585 / 1x8@585*1x10@405*1x10@225
Smithmachine Military Press- 1x10@225 / 1x8@245 / 2x8@225
Seated DB Laterals- 2x8 / 2x10@60's
Machine Reverse Flyes- 4x8
Rope Upright row- 4x8
DB Front Raise- 4x8

-Luke

Vlog #19 // Single Arm BB Row and Sticking point

Had a great one and here's how it went.....

*Warm-Ups excluded

Wide NG Pullups- 2x12 / 1x10(+45) / 1x8(+45) / 1x10
Single Arm BB Row- 4x8
NG Pulldown- 4x8
Hammerstrength Pullover- 4x8

-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

Vlog #12 // 2012 IFPA Pro USA Roll Call

*Warm-ups excluded

Smithmachine Squats- 3x12@405 / 1x12@315
Leg Press- 4x10
Lunges -4x8
Leg Extensions- 4x10

-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

My Pre Workout Meal!

When it comes to my pre workout meal I am pretty consistent and like to eat about 1 1/2-2 hours prior to lifting.  My favorite, by far is Chobani Yogurt......well three at a time.  I purchase it at our local Costco by the case and it comes in three different flavors, strawberry, blueberry and peach.  I tend to stick to the pre packaged containers right now because it is easy to store in my cooler for the day and already pre measured.  Since it is technically my off season I'm not as anal retentive with measuring so I just go off the label.  Here is the breakdown.

Fat: 0 g
CHO: 60 g
Pro: 42 g
------
Total: 408 Calories
   
Now onto some training.  I was able to meet up with Gary again today for some Chest and here's how it went down.....

*Warm-ups excluded

Smithmachine Incline Press- 1x10@295 / 1x6+1@315 / 1x10@275
DB Press- 3x8@120's
Cable Flyes- 4x10
Low Pulley Flyes- 4x10

-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

Push through the pain!

Pushing your physique to a next level means you are able to push through the pain.  Not the pain your thinking of such as from an injury or etc.  It's pain where the average person or the competition stops short because it feels uncomfortable. This is one of my favorite parts of the sport.  Continually trying to push myself further than last no matter how much it burns.  I had a great one today and was able to meet up with one of my good friends that I haven't been able to lift with for almost two years, so I took advantage of a good spotter.  Thanks Gary!!  Here's how it went down.....

*Warm-ups excluded

BB Bench- 1x8+1@315 / 1x7+1@315 / 1x8@295*30sec*1x2@295
NG Machine Incline press- 4x10
Machine Flyes- 4x8
Low Pulley Flyes- 3x20
-Luke

Pressing forward!

After an off day yesterday I was really feeling refreshed and ready to go for today's workout.  Shoulders and traps were on the list, which is one area that I am putting 100% effort into improvement this off season. Last time I started with standing barbell presses I topped out at 2x6@225.  This time I was able to progress onto 2x8@225.  Two more reps in each set, so needless to say I am happy to see some progress in a weaker area and I plan on pressing forward as much as possible.  Here's how today went...

* Warm-ups excluded

Standing BB Presses- 1x10@185 / 2x8@225 / 1x10@185
Single arm DB Lateral raise- 4x8@55's
Cable Reverse Flyes- 4x10
Rope Face Pulls- 4x10
BB Front raise- 3x10@80lbs
BB Shrugs- 1x12*10*10*10@405 (30 Seconds between sets)
-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