"To give any less than your best is to sacrifice a gift" -Steve Prefontaine

 

"To give any less than your best is to sacrifice a gift" - Steve Prefontaine

For me this really hits home in all areas. Some days you feel amazing and others its a real struggle to push forward. As long as deep down you know you are giving 100% of what you are capable at that time, it will always be worth it.  These past few weeks have been a little harder for me.  I have actually had a few setbacks with allergies and a cold, but I still kept things on track and worked around it with one goal on my mind...Improve!  I also just passed the 11 week out mark to the IFPA Pro USA and I am weighing right at 206lbs.  I am defiantly leaner and stronger at this weight, so I am pretty excited to finally see some of the improvements I have made this last year.  This is also really helping with my motivation and I have never been so focused, but at the same time loving every second of the journey.  Here are a few training highlights from this past week.

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

*Warm-ups excluded

Front Squats- 1x10@225+Bands / 2x6@275+Bands  / 1x8@225+Bands
BB Lunges- 4x8
V-Squat- 4x8
Leg Extension- 4x12 / 1x15

-Luke

You get what you put into it!

This week flew by and things are really starting to pull together.  My weight actually had a big drop and I am sitting right at 210.4lbs, which is a few pounds lighter than my last prep in 2010 at 13 weeks out.  My motivation is through the roof and I am approaching each day exactly the same and trying to keep a healthy balance in all areas of life.  This mindset has really helped with my progress so far, don't worry about others or what they think.  Just keep killing it day in and day out, because you get what you put into it.  Here are a few training highlights and posing from this past week.

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

*Warm-ups excluded

Front Squats- 1x12@225 / 1x7@315 / 2x6@315 / 1x12@225
Lunges- 3x8@225 / 1x12@135
Narrow Leg press- 4x10
Leg extensions- 4x10

-Luke

"Ain't nothing to it, but to do it!" - Ronnie Coleman

One thing that I have done during my past preps is over think this whole process.  Ronnie Coleman is known for saying it best "Ain't nothing to it, but to do it."  Just put your head down and step up to the bar and lift the weight.  As long as you have a plan, follow it to the T and do the work...things will fall into place.  As of now I am rolling past the 14 week out mark for my first show of the season.  Right now I haven't made many changes to my training or diet, but I feel that my progress is starting to pick up steam.  I was also able to have Tara take a few progress pictures this afternoon before cardio.  I'm pretty happy with my progress so far, but still have a long ways to go until I'm am ready.   

14 weeks out at 212.2lbs

Also, here is one of my training highlights from this past week on Deficit Deadlifts.  This is one variation of the Deadlift that I am not the best at, but really enjoy to throw in every so often.  If your not very good at something, the only way to improve is to make yourself do it.

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

*Warm-ups excluded

Safety Bar Squats- 3x8@335 / 1x6@335*1x8@245
V-Squat- 4x8
Single Leg Press- 4x8
Leg Extension- 3x10 / 2x8

-Luke

Make the days count!!

One part of this sport that many overlook is how your own thinking should evolve.  So many individuals have a close mind to what they think is the right way. What may work for them now, may not work down the road.  The key is to keep an open mind to what others feel is the right or the wrong way.  You never know what works for you until you try it for yourself.  One of my friends posted a quote earlier today and it really caught my attention.

"Don't count the days, make the days count." -Natural Bodybuilder/ Powerlifter Eric Koenreich. 

This really hit home for me during this prep and can cross over into every part of your life.  Make sure to soak up the whole experience and continue to push yourself to improve on yesterday.  So far I am passing the 15 week out mark for my first show and this prep has been a whole new learning experience for me.  I really feel that things are progressing and right on track to bring an improved package to the stage. 

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

*Warm-ups excluded

Front Squats- 1x12@225 / 2x6@315 / 2x8@225 (1 sec pauses at bottom)
Narrow Leg press- 4x8
Lunges- 4x10
Leg Extensions- 3x10 / 2x8

-Luke