8 to go! Never settle....

One thing that is really hitting me this prep is the mentality to never settle for anything less than your best.  It doesn't matter what others think or say, just as long as you personally know you didn't just settle for anything.  Bodybuilding is actually more mental than most would care to admit and what separates most competitors is the ability to break through barriers mentally before physically.  If you say "never"...then you never will.

Progress for me at this point is slow, but steady.  I am staying consistent and trying to keep as much strength as possible. Here is a highlight from my deficit deadlifts this past Wednesday as well as my comparison pictures from my 2010 prep.  I also finished this week with a low of 203.6lbs.  I still have a long way to go, but I am closer than I was yesterday.

2010

2012

Yesterday marked the 8 week out point and I was able to meet up with Cohn Wolfe, a fellow bodybuilder and good friend for some legs.  We didn't really keep track of sets or reps but here is some footage from our Safety Bar squats.

-Luke

Mental Toughness

This past week has been a little harder mentally than usual, but I finally broke through.  I weighed in at 204.6lbs 9 weeks out and progress is really picking up steam.  For those of you who have prepped before you all know about some of the mind tricks that take place during a sticking point of your prep.  You may question your calorie intake or amount of cardio your doing, but when it comes down to it all you have to do is stick to the plan that you have set in place and you will push through with no problem. All I know is I could not do this without the help of Tara and her watchful eye on monitoring my progress.  It makes all the difference in the world to know I have her backing me in my corner as well as all of your support.  No matter the outcome of each training session, as long as I give my absolute all at the time I will improve in more areas than one.

Despite the mental toughness this past week, I have actually had some amazing workouts.  Here are some highlights from this past week.

*Warm-ups excluded

Safety Bar Squats- 4x8@335
BB Lunges- 4x12@135 (Pauses on each step at bottom)
V-Squat- 4x8
Leg Extensions- 4x10 / 2x12

-Luke

10 week out comparison

10 Weeks out from the 2012 IFPA Pro USA

Progress has been rolling right along and my weight is sitting just at 206lbs.  I am passing the 10 week out mark for my first show, so today just before cardio Tara was able to take a few progress pictures for comparison from my last prep.  I had many areas I wanted to improve on this past offseason and now is when I can start to see if I have made any progress towards those goals of improvement.  Progress is made a day at a time, the key is to be consistent and it will come.

2010 Prep

2012 Prep









































































Also, here are a few training highlights from this past week.

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

*Warm-ups excluded

Leg Press- 4x10
Hack Squat + Bands- 2x10 / 3x8
Smithmachine Lunge- 4x8 1x12
Leg Extensions- 4x10 / 1x8

-Luke

"To give any less than your best is to sacrifice a gift" -Steve Prefontaine

 

"To give any less than your best is to sacrifice a gift" - Steve Prefontaine

For me this really hits home in all areas. Some days you feel amazing and others its a real struggle to push forward. As long as deep down you know you are giving 100% of what you are capable at that time, it will always be worth it.  These past few weeks have been a little harder for me.  I have actually had a few setbacks with allergies and a cold, but I still kept things on track and worked around it with one goal on my mind...Improve!  I also just passed the 11 week out mark to the IFPA Pro USA and I am weighing right at 206lbs.  I am defiantly leaner and stronger at this weight, so I am pretty excited to finally see some of the improvements I have made this last year.  This is also really helping with my motivation and I have never been so focused, but at the same time loving every second of the journey.  Here are a few training highlights from this past week.

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

*Warm-ups excluded

Front Squats- 1x10@225+Bands / 2x6@275+Bands  / 1x8@225+Bands
BB Lunges- 4x8
V-Squat- 4x8
Leg Extension- 4x12 / 1x15

-Luke

You get what you put into it!

This week flew by and things are really starting to pull together.  My weight actually had a big drop and I am sitting right at 210.4lbs, which is a few pounds lighter than my last prep in 2010 at 13 weeks out.  My motivation is through the roof and I am approaching each day exactly the same and trying to keep a healthy balance in all areas of life.  This mindset has really helped with my progress so far, don't worry about others or what they think.  Just keep killing it day in and day out, because you get what you put into it.  Here are a few training highlights and posing from this past week.

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

*Warm-ups excluded

Front Squats- 1x12@225 / 1x7@315 / 2x6@315 / 1x12@225
Lunges- 3x8@225 / 1x12@135
Narrow Leg press- 4x10
Leg extensions- 4x10

-Luke

"Ain't nothing to it, but to do it!" - Ronnie Coleman

One thing that I have done during my past preps is over think this whole process.  Ronnie Coleman is known for saying it best "Ain't nothing to it, but to do it."  Just put your head down and step up to the bar and lift the weight.  As long as you have a plan, follow it to the T and do the work...things will fall into place.  As of now I am rolling past the 14 week out mark for my first show of the season.  Right now I haven't made many changes to my training or diet, but I feel that my progress is starting to pick up steam.  I was also able to have Tara take a few progress pictures this afternoon before cardio.  I'm pretty happy with my progress so far, but still have a long ways to go until I'm am ready.   

14 weeks out at 212.2lbs

Also, here is one of my training highlights from this past week on Deficit Deadlifts.  This is one variation of the Deadlift that I am not the best at, but really enjoy to throw in every so often.  If your not very good at something, the only way to improve is to make yourself do it.

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

*Warm-ups excluded

Safety Bar Squats- 3x8@335 / 1x6@335*1x8@245
V-Squat- 4x8
Single Leg Press- 4x8
Leg Extension- 3x10 / 2x8

-Luke

Make the days count!!

One part of this sport that many overlook is how your own thinking should evolve.  So many individuals have a close mind to what they think is the right way. What may work for them now, may not work down the road.  The key is to keep an open mind to what others feel is the right or the wrong way.  You never know what works for you until you try it for yourself.  One of my friends posted a quote earlier today and it really caught my attention.

"Don't count the days, make the days count." -Natural Bodybuilder/ Powerlifter Eric Koenreich. 

This really hit home for me during this prep and can cross over into every part of your life.  Make sure to soak up the whole experience and continue to push yourself to improve on yesterday.  So far I am passing the 15 week out mark for my first show and this prep has been a whole new learning experience for me.  I really feel that things are progressing and right on track to bring an improved package to the stage. 

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

*Warm-ups excluded

Front Squats- 1x12@225 / 2x6@315 / 2x8@225 (1 sec pauses at bottom)
Narrow Leg press- 4x8
Lunges- 4x10
Leg Extensions- 3x10 / 2x8

-Luke

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 #20 // Trying to sport the Hulk Green!

Just passed the 17 week out mark to show #1 of the 2012 season for me, here are a few thoughts of how things are going so far.

Also, I was able to meet up with Natural Bodybuilder Cohn Wolfe and Clint SwinDell for a great back workout this past Friday.  Here are a few highlights...

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

*Warm-ups excluded

Squats- 2x8@405 (Pause at bottom)  / 1x8@405*1x12@315*1x12@225
V-Squat- 2x10 / 2x8
Lunges- 3x10@225
Leg Extensions- 2x12 / 2x10 / 2x8

-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

Progress at 21 weeks out!

I am just passing the 21 week out mark and weighing 228.6.  Overall everything is feeling great so far during my prep and I am really starting to pick up some steam with visual progress, which always makes you feel a little better.  The biggest part is staying consistant and doing the work every single day, which makes it hard for most people because there is no instant gratification.  The work I am putting in now will show in time.  I also took a few progress pictures for comparison from my last prep.  I am still roughly about 1/2 a pound lighter, but there is a slight difference natural lighting.  Now I just have to keep pushing it all the way to the stage and bring the best total package I can.

2010



2012



I also put together a few training highlights from this past week

*Warm-ups excluded

Safety Bar Squats-  1x12@335 / 2x8@385 / 1x8@335 / 1x8@225 (1 sec Pause at bottom)
V-Squat- 4x10
Single Leg Press- 4x8
Leg Extensions- 3x10 / 2x8

-Luke

Vlog #18 // #OUTWORK

Also, here is a clip from my peak set of deadlifts on Wednesday.

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

*Warm-ups excluded

BB Pause squats( 1-2 sec at bottom) - 2x12@315 / 2x8@405 / 1x12@315
Cybex Narrow Leg press- 4x10
BB Walking lunges- 3x10@225 / 2x20@135
Leg extension- 3x12 / 2x10(1-2 sec Pause at top)

-Luke