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
Since the first of the year is almost here and we are about to see a huge influx of new members at every gym across the USA. This is a great time to buckle down, focus on your goals and mentally prepare for the large crowd that is ahead in January. Always remember that at one point you were a beginner too and may have been more nervous than you remember at the start of this new adventure. Keep the intensity high and be aware of your surroundings, just because you are in Beastmode doesn't mean you have to disrespect others or make a mess. Take the frustration out on the weights!!
Had a great one and here's how it went.....
Also, I was able to meet up with Ty this past weekend for a great back workout.....It's been too long!!
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.
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.
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
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
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....
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
Today Alex and I took a different approach with our Rack Deads. We pulled at mid shin with conventional stance and used green bands. I'm not sure what the resistance equaled to at the top, so I didn't really keep track of the weight, but I was toast at the end. This was a first time using bands and I am really excited to give these a try again. Here's how it went.....
Lately I have been lifting with my friend Alex who has large background primarily focusing on Powerlifting. So far we have been training with a little higher volume and variation for our routine, but now we are going to start mixing things up by throwing in the use of bands and chains into our program while using more of a pyramid scheme. I'm really excited to see where this takes us and I have no doubt each session will be a blast with all out intensity! Sometimes it's great to just mix things up.
Everyone I know brings a slightly different form of intensity to the gym. Some are vocal and some keep to them self, but as long as your putting your effort towards the weights it doesn't really matter. I am the type of person who doesn't say much. I spend most of my time between sets thinking and visualizing my next set. If you can't do in mentally then you will never accomplish it physically. This past week I was able to meet up with Ty Goodrich and Alex Reynolds for an awesome Deadlift session. We set up a few bars and did some work! Each of us use a different technique to get psyched for a set, but we all have the same outcome! Outwork our last set!!
Had a great one and here's how it went down.....
*Warm-ups excluded
Pullups(BW)- 5x10 (slow)
Seated Cable Row- 5x10
Single Arm BB Row- 3x8
Hammerstrength Pullover (Reverse Grip)- 3x10
September is rolling right along and summer just seems to be hanging around. To me this is one of my favorite times of the year with the cool mornings and hot days! It makes for some great energy headed into the gym and really keeps the positivity high. This is one area that is really important to me. In a sport that is filled with so many subjective comments, it is more important than ever to keep a positive attitude towards yourself and especially towards others. We all share a common goal with so many different paths that lead to the same destination, so who are we to judge the route that someone takes. As long as you enjoy what you are doing and are making progress there will always be someone who might not approve of your approach. Just find what works for you and keep pushing forward!
One thing I try to do every so often during my workouts is something to really push my limits. This week I tried some high rep sets with Barbell curls. I was able to set another best and made another goal for later, here's how they went...
Today Back was on the list. I had a great one and here's how it went.....
Things have been going great lately and right now and my lifting focus has been on a rotation of Squats and SLDL. I really enjoy this layout because I am able to place more of an emphasis on some of my other favorite lifts and it doesn't hinder my progress. My split is still pretty much the same with 1-2 off days per week that float around depending on how I am feeling at the time. This split also really helps with consistency by keeping each workout slightly different so things don't get stale and I start each day looking forward to my next workout. If your consistent and having fun with it the progress will come over time.
Summer has flown by and September is almost here! Work is pretty much back to normal now, so Tara and I were able to get out of town this weekend. We didn't make a long trip, just over to Ellensburg to visit some family for a few days. I am actually pretty fortunate while traveling to have access to a few gyms, but I always love going back to my old stomping grounds to see if I have made any improvements. Well, that and I am pretty much the only one in the gym!
I am a firm believer in variation and one thing I try to focus on is constant change in my workout routine. Each workout I try different rep ranges to make sure I cover all areas of strength and endurance and to keep things interesting. I tend to favor the 8-12 rep range, but the key is to leave no stone unturned, because no one really knows how your body will respond until you try it.
Here is a video of my deadlift session last week where I worked up to a peak set of 18@455lbs.
Keep the change frequent and the progress will come with time. Today I had a great one and here's how it went.....
Bodybuilding is probably one of the most subjective sports and it usually comes down to what is favored at that time or day. One of the things I have heard time and time again is that I may not carry a very aesthetic physique because of how I am built, shorter and blocker. This creates an illusion of a thicker waist that is often not favored for symmetry. One of the things I have been doing over the years is working with the genetics I have been delt and constantly striving to bring a improved overall package each year. Doing this means placing more of an emphasis on some weaker areas in an all out effort to bring them up. When it all comes down to it everyone is born with certain genetics, what you do with them is entirely up to you.
Had a great one and here's how it went...
*Warm-ups excluded
Hammerstrength Lat pulldown- 4x8
Ehlis row- 1x12@295 / 1x10@315 / 1x8@315 / 1x8@295*1x10@205
RG NG Pulldown- 4x8
Seated WG cable row- 3x10
Hammerstrength Pullovers- 4x10
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!
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)
Getting some final posing critiques before the 2010 NANBF California Natural Muscle Mayhem
Work has really been picking up the last few days and it looks like I am back to working 7 days per week again. For those of you that don't know, I work at a Fruit Brokerage that specializes in processor fruit and we currently handle about 90% of all cherries from California all the way up to Washington and even into Canada. The big difference this year is I am not prepping for the first time in 5 years!! It really makes for some crazy times, but its only lasts for a few months. I actually don't mind it too much because it really adds a sense of structure to each day and kind of puts me in a mode to really step things up. Each day I know what I have to do, so I just have to do it and of course I always make time for my workouts. They might just be a little sporadic with times, such as I might have to lift in the morning or later in the evening. The one thing I can guarantee you is they ALL get done! After all everyone has to have a little "me" time.......
Its that time of year when Cherries are starting to come off the trees and work has really been picking up for me. On thing I have to do is make sure I am prepared for for some long days and keep pretty much all of my meals with me in my car. So I made my bi-weekly trip to Costco and stocked up with some essentials.
Today I stuck with a little more volume today and it was a great one! Also, here is a video of last weeks arm workout where I hit a back to back set PR on Barbell Curls with 155x8.
*Warm-ups excluded
BB Curls- 4x10@135 SS
Cable Pressdowns- 4x10
Spider Curls- 4x8 SS
Machine Dips- 3x15 / 1x20
DB Hammer curls- 2x10@70's / 1x8@80's SS
Single Arm OH Extension- 3x10
One thing I am trying to do this off season is keep some variation and really push myself to improve in all areas. I am doing this by incorporating a few different forms of cardio and one is Parachute sprints. This week I did them on Sunday, which is an off day from weights. All I have to say is It was a very humbling experience with a headwind, but they are an absolute blast and I am already looking forward to my next go with them.
Today I had a great one today with Ty and Gary. We kept it fast pace and suppersetted pretty much everything. Two were lifting and one was resting, it worked out great! Here's how it went down....
