Breaking in the new belt

This weekend marks the 23 week out mark to my first show of the 2012 season.  Overall I am happy with how things are progressing so far, but I can't wait to be a little deeper into prep where it can be a little more visual than at the beginning.  Also, I finally received my Inzer Forever lever belt that I ordered in early December!  This is one thing I have been waiting for forever, but it was more than worth the wait.  I had to put it to good use and break it in with some deadlifts and what a better way than pulling a 8 rep PR with it during prep.  Just like all my other lifts I tend hold off using my belt and straps until my last few sets, so the majority of my pulls are raw.    

Here's how they went!

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x12@405 / 1x10@495 / 1x8@565 / 1x6@565
Seated Leg curls- 4x12
Abductor- 3x20
Aductor- 3x20
Reverse Hypers- 4x10
Seated Calf press- 4x10
Standing Calf press- 4x12

-Luke

Into to high rep!

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

Hybrid Sumo Deadlifts- 1x10@495 / 1x5@585 / 1x20@405
Leg curls- 4x8
Abductor- 3x15
Aductor- 3x15

Standing calf press- 4x8
Seated Single leg calf- 3x12

-Luke

Keep the change!

I am a firm believer in variation and one thing I try to focus on is constant change in my workout routine.  Each workout I try different rep ranges to make sure I cover all areas of strength and endurance and to keep things interesting.  I tend to favor the 8-12 rep range, but the key is to leave no stone unturned, because no one really knows how your body will respond until you try it. 

Here is a video of my deadlift session last week where I worked up to a peak set of 18@455lbs.

Keep the change frequent and the progress will come with time.  Today I had a great one and here's how it went.....

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x12@405 (Slow) / 1x10@495 / 3x8@495
Leg curls- 4x8
Reverse Hypers- 4x10
Aductor- 3x15
Abductor- 3x15

Standing Calf- 4x10
Single leg Seated Calf- 4x8

-Luke

Work with what you have



2 Weeks out from the 2010 NANBF Muscle Mayhem


Bodybuilding  is probably one of the most subjective sports and it usually comes down to what is favored at that time or day.  One of the things I have heard time and time again is that I may not carry a very aesthetic physique because of how I am built, shorter and blocker.  This creates an illusion of a thicker waist that is often not favored for symmetry.  One of the things I have been doing over the years is working with the genetics I have been delt and constantly striving to bring a improved overall package each year.  Doing this means placing more of an emphasis on some weaker areas in an all out effort to bring them up.  When it all comes down to it everyone is born with certain genetics, what you do with them is entirely up to you.

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

*Warm-ups excluded

Hammerstrength Lat pulldown- 4x8
Ehlis row- 1x12@295 / 1x10@315 / 1x8@315 / 1x8@295*1x10@205
RG NG Pulldown- 4x8
Seated WG cable row- 3x10
Hammerstrength Pullovers- 4x10

-Luke

Finishing Friday!

Its Apple Blossom here in Wenatchee all this week, so things are crazy to say the least.  There is a Food fair, carnival and two parades that finish off this weekend and then its back to normal!  I can't wait!!  I went in a little early today to hit up chest and abs before they started closing down some of the streets for the parade tomorrow morning.  I am also posting a video from my peak set of Hybrid Sumo Deadlifts from Wednesdays workout.  It was a great one and here's how it went.....

*Warm-ups excluded

DB Press- 1x12@130's / 1x5@150's / 2x10@120's
Nautilus Incline press- 4x10
Hammerstregnth Decline Press- 3x12
Cable Flyes- 3x15

Machine crunch- 4x12
Flat crunch- 4x10(+30lbs)

-Luke

Lunk Alarm!

I have a friend across the country that has been a huge inspiration for me. 3DMJ and  AAEFX athlete Big Jason Bosak!  The man is a beast and we both have very similar training methods.  He really playes a huge roll in motivation and always gives me something to strive for, knowing he is putting in the same work that I am at this very moment.  By all means its not a competition, just a source of motivation and support that really drives me to improve each and every day.  Lately I have really been rotating through the reps and today lined up to be a little higher, so I wanted to give 495 a try.  Had a great one this afternoon, here's how it went down....

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x10@405 / 1x13@495 / 1x8@495
Seated Leg curls- 4x10
Abductor- 3x15
Aductor- 3x15
Hyperextensions- 4x8(+50lbs)

-Luke