Vlog #19 // Single Arm BB Row and Sticking point

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

*Warm-Ups excluded

Wide NG Pullups- 2x12 / 1x10(+45) / 1x8(+45) / 1x10
Single Arm BB Row- 4x8
NG Pulldown- 4x8
Hammerstrength Pullover- 4x8

-Luke

Progress at 21 weeks out!

I am just passing the 21 week out mark and weighing 228.6.  Overall everything is feeling great so far during my prep and I am really starting to pick up some steam with visual progress, which always makes you feel a little better.  The biggest part is staying consistant and doing the work every single day, which makes it hard for most people because there is no instant gratification.  The work I am putting in now will show in time.  I also took a few progress pictures for comparison from my last prep.  I am still roughly about 1/2 a pound lighter, but there is a slight difference natural lighting.  Now I just have to keep pushing it all the way to the stage and bring the best total package I can.

2010



2012



I also put together a few training highlights from this past week

*Warm-ups excluded

Safety Bar Squats-  1x12@335 / 2x8@385 / 1x8@335 / 1x8@225 (1 sec Pause at bottom)
V-Squat- 4x10
Single Leg Press- 4x8
Leg Extensions- 3x10 / 2x8

-Luke

Vlog #18 // #OUTWORK

Also, here is a clip from my peak set of deadlifts on Wednesday.

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

*Warm-ups excluded

BB Pause squats( 1-2 sec at bottom) - 2x12@315 / 2x8@405 / 1x12@315
Cybex Narrow Leg press- 4x10
BB Walking lunges- 3x10@225 / 2x20@135
Leg extension- 3x12 / 2x10(1-2 sec Pause at top)

-Luke

Breaking in the new belt

This weekend marks the 23 week out mark to my first show of the 2012 season.  Overall I am happy with how things are progressing so far, but I can't wait to be a little deeper into prep where it can be a little more visual than at the beginning.  Also, I finally received my Inzer Forever lever belt that I ordered in early December!  This is one thing I have been waiting for forever, but it was more than worth the wait.  I had to put it to good use and break it in with some deadlifts and what a better way than pulling a 8 rep PR with it during prep.  Just like all my other lifts I tend hold off using my belt and straps until my last few sets, so the majority of my pulls are raw.    

Here's how they went!

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x12@405 / 1x10@495 / 1x8@565 / 1x6@565
Seated Leg curls- 4x12
Abductor- 3x20
Aductor- 3x20
Reverse Hypers- 4x10
Seated Calf press- 4x10
Standing Calf press- 4x12

-Luke