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 #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

Halloween Chains

One of my main focuses right now is spicing up my training with some unconventional approaches to my lifts.  With it being Halloween I thought it would be a perfect opportunity to throw around some chains to help overload the peak of the contraction on lateral raises.  Each week I am going to try a few slightly different approaches to my lifts and I really encourage everyone to try something similar in their training.  We all can be found guilty of falling into a rut at some point and this is one way to keep things interesting.  I really feel that everyone can benefit in some way from slight variations and I regret not trying anything like this sooner.  This has allowed me to take a totally different approach to my training and in turn push forward with improvement. 

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

*Warm-ups excluded

DB Military- 3x12@100's / 1x10@100's
Standing Lateral raise (With Chains)- 2x10 / 2x8
Smithmachine Upright row (With bands)- 2x8@185+ / 2x10@135+
SA cable rear delt- 2x12 / 2x10
Cable Reverse Shrugs- 4x10

-Luke

My breakfast



Oatmeal and Blueberries!



Egg whites...Rocky style!

Breakfast is one of the single most important meals of the day.  After all its called Breakfast because you are "breaking the fast."  When it comes to my foods of choice I'm pretty plain and simple and usually stick to the same thing pretty much every day.  My favorites are Oatmeal, blueberries and egg whites.  I actually prefer to drink my liquid egg whites, because they are quick and they actually tastes like a thick glass of milk.  Its also safe because they are pasturized and not raw.  So its not really like "Rocky"  but close.....  

I was able to meet up with Ty for a great one!  Here's how it went down......

*Warm-ups excluded

DB Military press- 1x10@100's / 1x10@110's / 1x8@110's / 1x10@100's

"Flexolate" Lateral raise- 4x10
SS
Single arm cable rear delt- 4x10

Rope upright row- 4x10
Cable shrugs- 4x12
Standing DB Lateral raise- 1x12@50's / 1x10*8*8@40's (Rest pause set)

-Luke

HIIT Parachute Sprints

One thing I am trying to do this off season is keep some variation and really push myself to improve in all areas.  I am doing this by incorporating a few different forms of cardio and one is Parachute sprints.  This week I did them on Sunday, which is an off day from weights.  All I have to say is It was a very humbling experience with a headwind,  but they are an absolute blast and I am already looking forward to my next go with them. 

Today I had a great one today with Ty and Gary.  We kept it fast pace and suppersetted pretty much everything.  Two were lifting and one was resting, it worked out great!  Here's how it went down....

*Warm-ups excluded

Hammer strength Shoulder press- 3x10
[B]SS[/B]
DB Shrugs- 3x10@140's (Slow TUT)

Smith machine Upright row- 1x10@185 / 2x8@205
[B]SS[/B]
Cable Lateral raise- 2x12 / 1x10

Cable rear delt- 3x12
[B]SS[/B]
Cable front raise- 3x8

-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

Genetics

Everyone is born with a different set of genetics and how you work with them is totally up to you.  Often times people fail at their long term goals because they believe that they may never reach that certain level of muscularity or conditioning.  They key is to never give up or cut your self short.  With time, consistency and work anything is possible.  You never know how far you can push yourself until you quit.  

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

*Warm-ups excluded

Smithmachine Military press- 1x10@255 / 1x7@275 / 1x6@265 / 1x8@245
Seated DB lateral raise- 1x10@60's / 2x10@65's / 1x8@65's
Smithmachine upright row- 2x8@205 / 1x10@185
Seated BTN Military press- 3x10@135
Machine rear delt- 4x10
DB Shrugs- 3x12@150's



Shoulders and Traps!

Had the chance to hit up a great Chest and Abs workout this past weekend with Ty and Tara.  We also shot a ton of footage for MassMuscle TV 's new series.  I can't wait to see how it turns out after Caleb works his magic with it.  Here's a quick highlight from the workout on Saturday.

Today I went in for Shoulders and Traps.  It was a great workout and I flew through this one solo.  Here's how it went.....

*Warm-ups excluded

BB Shrugs- 1x15@405 / 1x12@495 / 2x8@585

Smithmachine Shoulder press- 2x12 / 2x10
(Superset)
Standing BTN BB Press- 4x8@135 (Pauses at bottom)

Seated DB Lateral raise- 1x12@60's / 1x10@65's / 2x8@70's
Cable Upright row- 4x10
Cable rear delt- 4x10
-Luke

Changing it up

One of the things I try and do is keep changing the order of my split to help keep things fresh and intense.  I still stick to lifting each body part one time per week, but I like to change the order to place more of an emphasis on lagging body parts.  On this rotation I am placing an emphasis on my shoulder and trap development.  I am still following a 5-6 day split with my off days placed by how I am feeling and I also skip one workout per week, for added recovery.  Here's how it looks....

Shoulders and Traps
Bis, Tris and Calves
Deadlifts,hamstrings and glutes
Chest and abs
Back
Legs with a quad focus


Today started the week off right, with shoulders and traps.  Tara and I really flew through it and overall really happy with how it went!

*Warm-ups excluded

Standing BB Press- 1x12@185 / 2x6@225 / 1x10@185*1x10@135

Seated DB Lateral raise- 1x15@45's / 3x12@45's
-Superset-
Smith machine upright row- 4x8@185

Single arm cable rear Delt- 4x10
-Superset-
DB Shrugs- 4x10@140's (Slow tempo)

-Luke

Shoulders with Ty!

I had an amazing workout today with Ty at Golds!  Its always great to hit the gym on a Saturday afternoon.  There is no one in the way, you can crank your music and do some work!  Also, we are probably going to meeting up tomorrow morning for legs.  I have a feeling its going to be one of those workouts, because I'm already getting excited to KILL IT!  Here's how today went....

*Warm-ups excluded

Hammer strength shoulder press- 1x8 / 2x6 / 1x8
Seated DB Lateral raise- 1x10@50's / 1x10@60's / 1x8@60's / 1x8@50's*1x8@40's*1x8@30's
High pulley reverse flyes- 3x10
Rope upright row- 3x10
Cable shrugs- 4x8 (3-1-3-1 tempo)

-Luke