2010 NANBF Washington State Natural Overall Back Lat spread
One of my favorite exercises for my back are T-Bar rows and I do them three different ways. Regular grip, narrow grip and reverse grip. Each are slightly different and throw in some great variation into your routine.
Had a great one and here's how it went...
*Warm-ups excluded
WG Pulldowns- 3x10 / 1x8*8
NG T-Bar rows- 2x10 / 1x10*RG*1x8
MOTO Rows- 3x8 / 1x6
Hammerstrength Pullovers- 4x10
-Luke
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.
I have been using Flexsolate straps for about the past 4 years. They are a solid product that really allowes you to use anything as a grip free attachment, which is great for throwing in some variation during my workouts. Unlike straps and wraps, these grips slip around your wrist for a great range of motion. They also can be picked up pretty cheap, around $18 and they hold up very well. Here's an example of me using them during a set of Narrow Grip Pulldowns.
This past week has still been pretty busy at work, but there is a light at the end of the tunnel and things should hopefully be getting back to normal pretty soon. Training has been spot on and I have actually really enjoyed the change of pace during some of my recent workouts. I have been getting in and out of the gym in about 45 minutes, so the pace has been set pretty high lately. Here's an example of my peak set from my chest workout on Friday. This one left me pretty sore!!
Today I finished up the day with some back and here's how it went down.....
This weekend Ty and I made a quick trip over to watch the 2011 NANBF Washington State Natural held at the Moore theater in downtown Seattle. The show was awesome and is growing bigger and bigger every year. This year had some amazing physiques and we left more inspired than ever! Congrats to everyone who competed and to Kevin and Denise James for running another excellent show! I already can't wait for next year!
After the morning show Ty and I were able to meet up with WNBF Pro Scott Kluth, NGA Pro Paul Tomko, Natural Competitor Tony Quincy, NPC Natural Champion Ken Ralston and Washington State Deadlift record holding powerlifter Caleb Ralston for an EPIC Back workout. We strolled through downtown Seattle and broke in the Golds Gym. This is why I love this sport and here's how it went down.....
I had a blast getting to know everyone a little better and I can't wait to do it again!!!
If your a Bodybuiler, powerlifter, strongmen or just fitness minded individuals we all share a common goal among the iron, to improve. I geared this workout to the tribute to a great Strongman athlete, Jesse Marunde whom left us 4 years ago. I had the opportunity to meet and watch him preform at the 2007 NPC Empire Classic where I was competing at the time. Its people like Jesse that brought great intensity to the sport You always knew he was pushing it as hard as he could.
A little while ago I had the chance to try a few products from Barlean's. Their products are locally manufactured in Ferndale, Washington and they specialize in fish and flax oils. One of the products I love and have decided to keep in my supplement arsenal is their Peach Mango Omega Swirl. The taste is amazing and with all the health benefits from fish and flax, it is one thing I consider a staple in my daily routine.
Training has really been going well lately, especially since work has been so hectic. The daily routine actually helps keep me sane in many ways. Yesterday I was able to meet up with my good friend Ty for a great chest workout and we decided to go with a little higher rep scheme, since we haven't done anything like this for a while. I actually hit a PR with max reps on Barbell Bench with 225lbs!
Today I had a great one and here's how it went down.....
*Warm-ups excluded
Trap Bar Deadlifts- 2x15 / 1x10
Stanging Single Leg Curl- 1x12 / 1x10 / 2x8
Abductor- 3x10
Aductor- 3x10
Glute Kickback- 4x8
Many of you don't know, but back in December I slightly injured my back warming up on squats. Since then I had to stay away from them and place more of a emphasis on front squats and deadlifts, since they didn't seem to bother my back at all. It has been a slow process working squats back into my routine, but it actually seems to have been beneficial in the long run. I really feel that the switch is really is helping me bring up some lagging areas, add some thickness to my back and has really helped me focus more on my form. This weekend things were really feeling great, so I decided to start upping my weight and overall I am really happy with how they felt. Here's how it went.......
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
Since this is my off season, I try to plan some meals that are not measured so Tara and I can enjoy something a little different. We try to keep it as healthy as possible and one of our favorite places to go to in Wenatchee is the Wok About Grill. It's our local Mongolian barbecue and I have to say its perfect after a solid workout and if you haven't tried one before, you should! You get to choose from tons of meats and veggies then its all cooked on a iron grill at up to 300 degrees.
My training has really been on point lately and I have been having some great workouts. No huge PR's or anything, just solid all around and I really feel progress is being made. Yesterday I left it all in they gym and I really feel it was probably one of my best back workouts ever! Here's how it went......
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!
