"Me" Time!

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.......    

*Warm-ups excluded

BB Bench- 1x8@275 (Slow) / 1x6+1@335 / 1x5+1@335 / 1x6*RP*3@315
Hammerstrength Incline Press- 4x8
Machine Flyes- 4x10

Hanging leg raise- 4x10
Rope crunch- 4x15

Stocking up

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

-Luke

HIIT Parachute Sprints

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....

*Warm-ups excluded

Hammer strength Shoulder press- 3x10
[B]SS[/B]
DB Shrugs- 3x10@140's (Slow TUT)

Smith machine Upright row- 1x10@185 / 2x8@205
[B]SS[/B]
Cable Lateral raise- 2x12 / 1x10

Cable rear delt- 3x12
[B]SS[/B]
Cable front raise- 3x8

-Luke

Have some fun with it!

One of the things that I have found to be key in keeping my intensity up during training is to have some fun with it.  Try to think out side of the box, especially when it comes to forms of cardio.  We all know how exciting the treadmill and stepmill can be, so sometimes its best to try and take it outside.  This photo is a sneak peek to whats going down this weekend.  Much more to come...... 

Today I went in and hit up some Back tonight and here's how it went down.....

*Warm-ups excluded

BB Rows- 315x10/ 405x6 / 365x8*315x8 / 315(RP)x12*8*6
WG Pulldowns- 4x8 / 1x15
MOTO Rows- 3x8
Hammerstrength Pullover machine- 2x12 / 2x10

-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

Versa Gripps PRO

I recently invested a new set of grips from Versa Gripps,  the PRO series.  Today was the first day I had the chance to actually use them and I gotta say I'm more than impressed!  They are very high quality, can be used as a replacement to straps and also can be used for pressing movements.  The grips are very easy to use and unlike straps can be left on and not get in the way, even when they are not needed.  This makes it easy to move from exercise with ease and not have to worry about taking them off between sets.  I purchased them directly from the Versa Gripps website and they arrived to my house in just 4 days.  They are at the higher end for price, about $55.00 to the door, but I really feel that after using them today they are going to be worth every penny.  Overall, if you don't mind the price I highly recommend them and I look forward to using them a little more during some of my workouts.

Yesterday I was able to meet up with Gary for a great Chest and ab workout.  I was actually able to hit another PR in Incline DB Press, so I can't complain with that!!  Here's how it went down.....

*Warm-ups excluded

DB Inlcine Press- 1x12@120's / 1x8@140's / 1x7+1@140's
Hammer Strength Flat press- 4x10
Machine Flyes- 4x10

Hanging leg raise- 4x12
Cable Crunch- 4x10

-Luke

"The show doesn't start until the competition turns around."

6 weeks out from the 2010 NANBF California Natural Muscle Mayhem

"The show doesn't start until the competition turns around."  Its a great saying and it's also one area that is often over looked in the gym.  The Back actually plays a critical role in your health and development, as well as in injury prevention.  Over 8% of all adults will develop some sort of back injury during their lifetime.  The key in maintaining a healthy lifestyle, staying active and be sure to practice proper injury prevention by stretching, foam rolling and keeping proper form during lifting.

I was able to meet up with my good friend Ty for a great back workout.  Here's how it went.....

*Warm-ups excluded

Pullups- 1x10(BW Slow) / 1x8(+45) / 1x6(+45) / 2x8(BW Slow)
Hammerstrength Seated Row- 2x10 / 1x8 (All sets with 6x45's per side)
Seated WG Cable Row- 3x8
Stiffarm Pulldowns- 3x10

-Luke

My Pre Workout Meal!

When it comes to my pre workout meal I am pretty consistent and like to eat about 1 1/2-2 hours prior to lifting.  My favorite, by far is Chobani Yogurt......well three at a time.  I purchase it at our local Costco by the case and it comes in three different flavors, strawberry, blueberry and peach.  I tend to stick to the pre packaged containers right now because it is easy to store in my cooler for the day and already pre measured.  Since it is technically my off season I'm not as anal retentive with measuring so I just go off the label.  Here is the breakdown.

Fat: 0 g
CHO: 60 g
Pro: 42 g
------
Total: 408 Calories
   
Now onto some training.  I was able to meet up with Gary again today for some Chest and here's how it went down.....

*Warm-ups excluded

Smithmachine Incline Press- 1x10@295 / 1x6+1@315 / 1x10@275
DB Press- 3x8@120's
Cable Flyes- 4x10
Low Pulley Flyes- 4x10

-Luke

June!

June has started out with this past week being a crazy one to say the least.  Tara has been working 24/7 with Spool No.72 getting ready for a HUGE vintage sale this weekend in Spokane, Washington called  Farm Chicks.  If you get a chance check out the website and you can see what it is all about.  Everyone has put so much hard work into it I can't wait to see how it goes!

Today was an off day from the gym, but I went in yesterday for some arms and abs.  Here's how it went down....

*Warm-ups excluded

BB Curls- 1x10@95(TUT) / 4x6@135 / 1x10@95(TUT)
DB OH Extension- 1x12@100's / 4x8@130's

Machine Preacher curls- 3x10
SS
Machine Dips- 3x15

Cable Hammer curls- 4x10
SS
Rope Pressdowns- 4x10

Roman Chair- 4x15
Machine crunch- 4x12

-Luke