Just getting started!

It's crazy to think that it has already been one year since starting another path in bodybuilding.  A few things may have changed, but my goal of improving on and off the stage has stayed the same.  If anything this has added another level of inspiration to improve in all areas because I know I am going to be standing side by side with some of the best in this sport.  It has been a great ride that is just getting started and I can't wait to see what happens next.

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

SLDL- 1x17@405 / 1x10@405 / 1x8@405
Leg curls- 2x10 / 2x6 / 1x12
Abductor- 3x20
Adcurtor- 3x20
Glute Kickback- 3x10

Standing calf machine- 4x10
Seated single leg calf press- 4x12

-Luke

Time to step it up!

Tanning touch ups before the 2010 NANBF Muscle Mayhem

It has almost been 1 year since I started my 2010 contest season and I have to say that my motivation is at an all time high to improve.  Seeing everyone prepping this year and bringing their best really sets the standards high and I know I have a long ways to go to hang with some of the best on the stage.  In just 9 days the 2011 NANBF Muscle Mayhem and IFPA Pro USA is taking place, which puts me at exactly 1 year out.  Lately my training has been going great and I have been shifting some of my focus over to Squats and Straight Leg Deadlifts, which are some of my favorite lifts.  When it all comes down to it, if your not putting 100% toward improvement, your just spinning your wheels.  My goal is to do some damage!

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

*Warm-ups excluded

SLDL- 1x12@405 / 1x8@495 / 1x5@495
Seated Leg curls- 4x10
Glute Kickcback- 4x10
Abductor- 3x15
Aductor- 3x15

Standing Calf press- 4x8
Seated Calf press- 4x8

-Luke

Working on the backswing!

Tomorrow I'm signed up to play in a "Best Ball" tournament through work.  It's been a few years since I have even picked up a club, even then it was hit and miss.  At least its supposed to be an awesome day with the weather up into the 80's!  So I'm dusting off the clubs, slapping on some sunscreen and working on the backswing.  Today's focus was on SLDL's.  I am going to switch over the focus to these for a few weeks and then its back to Sumo's for another push.  I had a great one and here's how it went....

*Warm-ups excluded

SLDL- 1x10@405 / 2x8@475
Leg curls- 4x6 / 1x8
Reverse Hyperextension- 4x10
Abductor- 3x15
Aductor- 3x15

Seated Calf Press- 4x10
Standing Calf Machine- 4x10

-Luke

Stride

Really happy with how this week is going in the gym.  I really feel like I never missed a stride and I'm pressing right back to improving in all areas.  Also, I saw a quote today that was a great one, so I have to share it.

"Anyone can have a good workout when they feel good, that's nothing. Champions find a way to have a great workout when they feel like shit." - Dr Layne Norton

I'm going to play with some volume for a bit and see how it goes.  Here's how it went down....

* Warm-ups excluded

SLDL- 3x12@405
Leg curls- 1x10 / 2x8 / 2x6
Abductor- 3x15
Aductor- 3x15
Hyperextensions- 4x12

Standing calf machine- 4x10
Seated calf press- 4x12



Variation

Variation can be used in many different forms and incorporated into your current training program  It can help with consistent improvements over time and also minimizes plateaus and prevents boredom or staleness.  In addition, you can avoid overtraining by varying your program. It also gives you breaks from the stress of high intensity, high volume training.  You can implement variation in many ways such as the number of reps, sets, exercises, order, rest periods, weights, rep speed and even the type of grip you use.

Today I decided to do SLDL as a variation for deadlifts.  I am currently going to switch from week to week with Sumo's to help with my progression.  Here's how today went.....

*Warm-ups excluded

SLDL- 1x12@405 / 3x8@455
Leg curls- 1x12 / 1x10 / 2x6
Aductor- 3x15
Abductor- 3x15
Glute Kickback- 2x10 / 1x8

-Luke