it's a Journey

September is here and this past weekend marked the 2 week out point for my 2nd show of the season, the IFPA Pro International in Kansas City, KS.  I have never been this motivated to bring my best and overall I am loving this whole journey.  I have really come to realize that its not what happens on a given day, it's the work you put forth leading up to it.  Give your best, have fun with it and everything will come together with time.

Here are a few training highlights from the past few weeks of my prep, going to keep grinding all the way to the stage!  I also want to thank everyone for all of the support!!

-Luke

Still doing it to it!

Reverse Grip BB Rows 3 weeks out.

It's been a few weeks since my last update, but things have been rolling right along.  Work is in full swing with cherry harvest and I am now less than 3 weeks out from the IFPA Pro USA.  My weight is still steadily dropping and I have no doubt I will be bringing my best to date.  There is still time to keep pushing it and that I will!  Here are a few highlight clips from the past 2 weeks of training.

These next few weeks look like they are going to be super busy, but this actually helps keep me in a routine and the time will blow by.  Before I know it Tara and I will be making the trip south to Sacramento, slapping on some Dream Tan and hanging out with a ton of great friends.

-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

Game Face



My "skinny" game face at the 2010 NANBF California Natural Muscle Mayhem.

Everything has been progressing well and the scale is steadily moving in the right direction.  This week I weighed in at 223.8 and I am still feeling great in and out of the gym.  I was even able to pull another PR in the Snatch Grip Deadlift this past Wednesday, so there is no complaints with that.  Here's a clip from one of my working sets.

Now its time to get my game face on because I am soon coming to the point where my body likes to fight back.  I am going to be making a few trips out of town.  So the cooler is packed and I am ready to train in a little different atmosphere, possibly with a few friends which always helps with the motivation.  This sport is all about balance and its up to you to find what works best.  Many people think you need to have tunnel vision through your entire prep and they end up pushing friends and family away.  The truth is they are a support system that you can use to your advantage.  They can help push your physique and training to new levels as long as you let them.

*Warm-ups excluded

WG Pulldowns- 3x10 / 1x8
Meadows Row- 3x10 / 2x8
Lifefitness Cable Pulldown- 4x8
Hammerstrength Pullover- 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

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

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

Vlog #15 // Friday the 13th!

It is officially the end of my first week of prep and I'm pretty happy how things have been going.  Currently my nutrition is at 40-fat / 280-cho / 315-pro for a total of 2740 Calories.  All this is subject to change and is just a starting point for this long journey.  I hope to have you all follow along!!

Also, here is a highlight from my Deadlifts on Wednesday where I did what I like to call an "Up Set."  Each set had 2 minutes between them with 315x25 not shown.

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

*Warm-ups excluded

Chambered BB Row- 1x10@275 / 2x10@295 / 1x10@275
Wide NG Pulldown- 2x10 / 2x8
Hammerstrength Row- 4x8
Hammerstrength Pullover- 4x10

-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

Time to own 2012!

This past year I feel that I have evolved in may areas in and out of the gym.  I have placed an emphasis to think outside of the box, enjoy all aspects of my training and most importantly I am rolling into my contest prep healthy and hungry.  I would also like to thank everyone for all their help and support this past year.  It has been an amazing journey that just keeps getting better each and every day and this is one reason I love what I do so much.  With this I wanted to post a few training highlights from my 2011 offseason as a base for self improvement next year.

Now that 2011 has come and gone, it is time to press forward into 2012 with one huge goal on my mind....to improve and have fun!

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

*Warm-ups excluded

Pullups- 3x15 / 2x10 (Pause at bottom)
Chambered BB Row- 3x10@315 / 1x15@
Reverse NG Pulldown- 4x10
Hammerstrength Pullover- 4x10

Hanging leg raise- 4x10
Cable Crunch- 4x10

-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

Evolve

Its crazy to think that a whole year of my offseason has flown by and I am starting to get that contest prep itch again. This entire year has been a great learning experience for me in many ways and I have really enjoyed the whole process.  One thing I have discovered is that no one should place a limit on their progress.  What I mean is you should always be open to changes and try to think outside of the box.  So many people are close minded, especially when it comes to diet and fitness that they have already limited their progress without knowing any better. You are always right in your own mind, so it is up to you to keep it a learning process and evolve mentally as well as physically.

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

*Warm-ups excluded

Pullups- 2x10 / 3x8(+40lbs) / 1x10
TBar Rows- 2x8 / 1x6*8*10
High Row Machine- 4x10
Hammerstrength Pullovers- 2x10 / 2x8
NG Pulldowns- 3x10

-Luke

Vlog #11 // Black Friday at "The Gym"

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

*Warm-ups excluded

Smithmachine High Incline Press- 1x8@295 / 2x8@275 / 1x6@275*1x10@225
DB Flat press- 1x10@120's / 1x9@120's / 2x8@120's
Machine Flyes- 4x10
Low Pulley Flyes- 3x10

Hanging leg raise- 3x10
Machine crunch- 4x10

-Luke