Vlog #9 // Intra Workout Nutrition

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

*Warm-ups excluded

Low pin Rack deads- 2x8 / 1x5 / 1x2 / 1x10
Leg curls- 3x8 / 1x8*8
Abductor- 3x15
Aductor- 3x15
Glute Kickback- 3x10

-Luke

Vlog #8 // Cardio and Deads

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

*Warm-ups excluded

Hammerstrength Pulldown- 2x8 / 1x10 / 1x12
T-Bar Row- 3x8 / 1x8*8
NG Pulldown- 2x8 / 2x10
Hammerstrength Pullover- 4x8

Cable Crunch- 4x10
Flat Crunch- 3x18

-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

Crushing it with 3 Natural Pros!

Crushing it with 3 Natural Pros!  Paul Tomko, Luke Ehlis and Scott Kluth

Tara and I just got back from a quick trip to Seattle, where we hit the town and enjoy some great food from Whole Foods.  I probably enjoyed that a little too much, but oh well.  I made up for it on Saturday.  I was able to meet up with NGA Pro Paul Tomko and WNBF Pro Scott Kluth to watch the prejudging of the 2011 NPC Iron Mountain, then headed into Golds to train some arms.  It was technically an off day for me, but I ended up following along and putting in some work.  This by far is one of the best parts of the sport, just hanging out with some friends and killing some weight.  Here are a few highlights from Saturday.

Today I went in for some legs and had a great one.  Here's how it went.....

*Warm-ups excluded

Front Squats (with Bands)- 3x12@315 / 2x8@385
Narrow Leg press- 1x25 / 2x30
Step-ups- 3x8
Leg extensions- 2x10 / 1x10*6*8

-Luke

Vlog #7 // Lifting split

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

*Warm-ups excluded

WG Pulldowns- 1x8 / 3x10
T-Bar Row (+70lbs of chains)- 3x10
Narrow RG Pulldowns- 4x8
Stiffarm Pulldowns(Fat Grips)- 4x10

Machine Crunch- 4x10
Cable Crunch- 4x10

-Luke

The only constant is change - Heraclitus

These past few weeks I have really been placing an emphasis on the use of chains, bands and different grips in my routine.  I feel that this constant change is really helping me keep my progress pressing forward as I make the transition into prep soon.  It is also helping me keep things interesting each and every day as I enter the gym, which I feel is a huge factor in keeping your intensity and desire to improve.

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

*Warm-ups excluded

Hybrid Sumo Deadlifts- 3x6@495(+70lbs of chains)
Seated leg curls- 4x10
Abductor- 3x15
Aductor- 3x15
Seated Calf press- 6x10

-Luke

Variations

Things have been really pressing forward and I am really loving the variations in my current routine.  Today I was able to make it in a little early and here's how it went....

*Warm-ups excluded

Pulldowns- 1x10 / 3x8
BB Rows (With chains)- 1x10 / 1x8 / 1x6 / 1x10
Seated NG Row- 4x10
Hammerstrength Pullovers- 4x10

-Luke

Vlog #5 // Motivation



Offseason Quads on October 8,2011

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

*Warm-ups excluded

Smithmachine Military Press- 1x12@225 / 1x10@275 / 1x6@295
Seated DB Lateral raise- 1x10@65's / 1x10@70's / 1x8@75's
Reverse Flyes- 2x10 / 2x8
Cable Upright row- 4x10
DB Shrugs- 4x10@140's

-Luke

Into to high rep!

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

Hybrid Sumo Deadlifts- 1x10@495 / 1x5@585 / 1x20@405
Leg curls- 4x8
Abductor- 3x15
Aductor- 3x15

Standing calf press- 4x8
Seated Single leg calf- 3x12

-Luke

Dumbbell stacking and some chest

House projects always take longer than expected, especially when your trying to live in the same place.  Right now Tara and I are in the middle of remodeling our kitchen and we are just finishing our the tiling.  Things are finally coming together and we were able make some time this afternoon and head into the gym.  Here's how it went......

*Warm-ups excluded

Pullups- 1x12(BW) / 1x8(+55) / 1x6(+55) / 1x8(BW)
DB Rows- 1x10@200lbs / 2x8@210lbs
NG Pulldowns- 4x8
Stiffarm Pulldowns- 4x10

-Luke