4 weeks to go!

I had the opportunity to meet up with my friend Cohn Wolfe who is currently prepping for the 2011 NANBF Washington State Natural being held on July 30th in Seattle, Washington.  We ran through a great Back workout and even got a little extra posing in at the end.  I have to say he is looking ready and is going to do some damage this year!  This is by far one of my favorite parts of the sport.  Seeing someone really step it up and do what it takes to take their physique to the next level and he is doing all of that.  I had a great time and can't wait to see what he brings to the stage in less than 4 weeks! 

Today I had a great leg workout and here's how it went down.......

*Warm-ups excluded

Cybex Leg press- 3x8
SSFront Squats- 3x10@225 (3-1-3-1 Tempo)

Lunges- 4x10
Leg extensions- 3x10 / 2x8

-Luke

Why we do what we do?

2010 NANBF Washington State Natural Overall Posedown.  Jon Stockwell-Men's short class winner / Luke Ehlis-Mens Med class winner / Sekona Taufa-Mens Tall calss winner

Its not for the trophy, after all its only made of plastic.  How many people know who Doug Miller, Phillip Ricardo Jr and Martin Daniels are?  So, its not for the fame.  The prize money is so small considering the time and effort you put forth each and every day.  So, its not for the money.  "Why do you do what you do?"  My answer is because I want to be better than I was yesterday.  Natural bodybuilding is about the challenges you face head on each and every day in this common goal of self improvement.  Bringing your best and never having to second guess if you could have pushed yourself a little harder.  Its about the friendships you make along the way and sharing a common journey to the stage.  That is why I do what I do and I wouldn't have it anyother way.    
 
Had an amazing leg workout this weekend!  Here's how it went....

*Warm-ups excluded

Front Squats- 1x10@315 / 1x3@405 / 1x22@225
Narrow Cybex Leg press- 4x8
BB Lunges- 4x10@135
Leg extensions- 2x12 / 2x10

-Luke

What a day!

4 years ago today I married my best friend.  I knew right away that she was the one I wanted to spend the rest of my life with.  I just want to say thank you for your undying support in all I do and making these past few years absolutely amazing in every single way!  It's only going to keep getting better!! 

We had an amazing day and ended up getting into the gym a little later than usual.  Which ended up turning into a great workout and here's how it went down.....

*Warm-ups excluded

WG Pulldowns- 2x10 / 2x8
T-Bar rows- 4x8@7x45's
Freemotion Seated row (With Flexsolate grips)- 4x10
NG Pulldowns (With Flexsolate grips) - 4x10
Stiffarm Pulldowns- 4x10

-Luke

Solo

I am the type of person who really loves to train solo.  I always go to the gym with Tara, but we usually end up doing our own workouts, even if we are on the same split and meet up whenever either of us needs a spotter.  Its a great stress relief for me since I am around people all day for my job and I can just plug in my headphones and go to work.  Which is great so I can just focus on moving some weight and feed of my own internal motivation.  Don't get me wrong, I love training with a partner and I have with a few great friends over the years, but I usually only meet up for one or two workouts a week, so other than that solo is the way I roll.  

Had some great workouts the last few days!  I was able to meet up with my friend Eric on Thursday for some a great back workout and then today I went solo and trained some Chest.  Here's how it went.....

*Warm-ups excluded

Smithmachine Incline Press- 1x10@275 / 2x6@315
Hammer Stregnth Decline Press- 4x12
Flat DB Flyes- 4x10@60's
Low Pulley Flyes- 4x10

-Luke

A positive support system



Hanging out with three of the four 3DMJ Coaches Eric Helms, Jeff Alberts and Alberto Nunez after the 2010 NANBF Washington State Natural

 Bodybuilding is touted as a very individual sport by how its always you against yourself, but one thing many people don't take into consideration is the use of a team or support system along the way.  I have been fortunate enough to cross paths with each member of 3DMJ on and off the stage and doing so I have really made some true friends along the way.  They have provided help, motivation and inspiration through their actions and words that is hard to describe in writing.  Just the thought that someone is going through exactly what I am really helps me continue to push my limits each day in and out of the gym.  It also really helped me bring my physique to the next level.  Also, make sure to keep positive influences around you each day to share your journey with.  Doing so will make it much more enjoyable and productive and will allow you to come in at your absolute best each and every time.

I had another amazing one today!  It took a little bit to warm up, but I finished strong!  I also put together a video of some highlights form yesterday and today.  Here's how it went.....

*Warm-ups excluded

EZ Bar curls(Bar=25)- 1x12@115 / 1x10@135 / 1x8@145 / 1x8@155
Machine press- 3x12 / 1x10

Incline curls- 3x10
-Superset-
Machine Tricep Extensions- 3x8

DB Hammer curls- 3x8@75's
-Superset-
Reverse cable kickbacks- 3x10

-Luke

You can do this tour

Had a great day today!!  Kevin James, Katy Wayman-White, Patty Smith and Debbie Wold all made their way to Wenatchee for a stop on the You Can Do This Tour that they are promoting all over Washington State.  It was held at Golds Gym and basically covers everything from planning for shows, contest prep, posing, use of trainers and all about natural bodybuilding in general.  I had a great time seeing everyone again and even had some chances to speak.  If anyone would like more information on the tour or competing in an NANBF show in Washington State please check out http://www.unitedfitness.org/ for more information.

Yesterday was also the final workout on my deload and I have to say I am MORE than ready to keep the progress rolling.  I really have some goals on my mind with deads and etc and I may give them a go within the next few weeks.  The workout was pretty plain and simple with extra warm-ups, stretching and foam rolling.  Here's how it went..... 

*Warm-ups excluded

Leg press- 4x10
Hack Squats- 4x10
Leg extensions- 3x12 / 2x10

-Luke