Intensity!

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

-Luke

Flexsolate straps

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.....

*Warm-ups excluded

WG Pulldowns- 3x10 / 1x8*8
RG BB Rows- 2x10@315 / 1x8@315*1x10@225
"Flexsolate" Seated row- 4x12
Stiffarm Pulldowns- 4x10
-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

Push through the pain!

Pushing your physique to a next level means you are able to push through the pain.  Not the pain your thinking of such as from an injury or etc.  It's pain where the average person or the competition stops short because it feels uncomfortable. This is one of my favorite parts of the sport.  Continually trying to push myself further than last no matter how much it burns.  I had a great one today and was able to meet up with one of my good friends that I haven't been able to lift with for almost two years, so I took advantage of a good spotter.  Thanks Gary!!  Here's how it went down.....

*Warm-ups excluded

BB Bench- 1x8+1@315 / 1x7+1@315 / 1x8@295*30sec*1x2@295
NG Machine Incline press- 4x10
Machine Flyes- 4x8
Low Pulley Flyes- 3x20
-Luke

Drive

There are three major definitions of the word Drive.  First, it means to push or press onward forcibly.  Second, it means to put to flight by force or influence.  Lastly, it means to guide or direct.  The question is, what drives you to improve?  For me it is knowing others are doing exactly what I am doing right now.  They may be lifting more, but that is what keeps pushing me to improve day in and day out. 

What drives you to be your best!

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x8@405 / 1x23@405 / 1x15@405
Leg curls- 4x6 (Slow Tempo)
Standing calf press- 4x10
Abductor- 3x15
Aductor- 3x15
Seated Calf press- 3x12

-Luke

Comfort zone

Never be afraid to step out of your comfort zone and try something new.  With so many training and diet techniques implemented in the sport today, who is to say which is right or wrong.  The key is to find what works best for you.  Continue to push your physique to the next level and never settling for anything less than your absolute best.

I had an amazing workout today!  I was able to pull another PR in deadlifts, 585x5!  I was supposed to progress to 575 for 6 reps, but with how things were feeling and little extra motivation. I decided to just go for it.  This was my last workout with this format on deadlifts, now I am going to implement a little more volume and see if I can break past this plateau.  Here's how it went....

Hybrid Sumo Deadlifts- 1x12@405 / 1x8@495 / 1x5@585 / 1x8@495
Leg curls- 1x10 / 3x8
Abductor- 3x15
Hyper extension- 4x10(+50lbs)
Aductor- 3x15
Glute Kickbacks- 4x10

Changing it up

One of the things I try and do is keep changing the order of my split to help keep things fresh and intense.  I still stick to lifting each body part one time per week, but I like to change the order to place more of an emphasis on lagging body parts.  On this rotation I am placing an emphasis on my shoulder and trap development.  I am still following a 5-6 day split with my off days placed by how I am feeling and I also skip one workout per week, for added recovery.  Here's how it looks....

Shoulders and Traps
Bis, Tris and Calves
Deadlifts,hamstrings and glutes
Chest and abs
Back
Legs with a quad focus


Today started the week off right, with shoulders and traps.  Tara and I really flew through it and overall really happy with how it went!

*Warm-ups excluded

Standing BB Press- 1x12@185 / 2x6@225 / 1x10@185*1x10@135

Seated DB Lateral raise- 1x15@45's / 3x12@45's
-Superset-
Smith machine upright row- 4x8@185

Single arm cable rear Delt- 4x10
-Superset-
DB Shrugs- 4x10@140's (Slow tempo)

-Luke

Trove 26

Lately I have had quite a few people asking about the origin of the name Trove 26.  It actually comes from a combination of things that all bodybuilders have in common, a mass of iron.  Trove literally comes from the word mass and the number 26 is the atomic number of iron.  It is one thing that will always be  a constant to everyone in this sport and a reminder for me to always stick to the basics.  There is no magic trick or solution that outweighs the work you put forth.

Today's line up was Back and a GREAT one it was!  Hit it up with Tara and here's how it went down.....

*Warm ups excluded

Hammer Strength Lat pulldown- 3x8 (170lbs per side)
Reverse grip BB rows- 1x10@315 / 2x8@315
Natalus compound row- 4x8
Narrow grip stiff arm pulldowns- 3x10

-Luke

Variation

Variation can be used in many different forms and incorporated into your current training program  It can help with consistent improvements over time and also minimizes plateaus and prevents boredom or staleness.  In addition, you can avoid overtraining by varying your program. It also gives you breaks from the stress of high intensity, high volume training.  You can implement variation in many ways such as the number of reps, sets, exercises, order, rest periods, weights, rep speed and even the type of grip you use.

Today I decided to do SLDL as a variation for deadlifts.  I am currently going to switch from week to week with Sumo's to help with my progression.  Here's how today went.....

*Warm-ups excluded

SLDL- 1x12@405 / 3x8@455
Leg curls- 1x12 / 1x10 / 2x6
Aductor- 3x15
Abductor- 3x15
Glute Kickback- 2x10 / 1x8

-Luke

A positive support system



Hanging out with three of the four 3DMJ Coaches Eric Helms, Jeff Alberts and Alberto Nunez after the 2010 NANBF Washington State Natural

 Bodybuilding is touted as a very individual sport by how its always you against yourself, but one thing many people don't take into consideration is the use of a team or support system along the way.  I have been fortunate enough to cross paths with each member of 3DMJ on and off the stage and doing so I have really made some true friends along the way.  They have provided help, motivation and inspiration through their actions and words that is hard to describe in writing.  Just the thought that someone is going through exactly what I am really helps me continue to push my limits each day in and out of the gym.  It also really helped me bring my physique to the next level.  Also, make sure to keep positive influences around you each day to share your journey with.  Doing so will make it much more enjoyable and productive and will allow you to come in at your absolute best each and every time.

I had another amazing one today!  It took a little bit to warm up, but I finished strong!  I also put together a video of some highlights form yesterday and today.  Here's how it went.....

*Warm-ups excluded

EZ Bar curls(Bar=25)- 1x12@115 / 1x10@135 / 1x8@145 / 1x8@155
Machine press- 3x12 / 1x10

Incline curls- 3x10
-Superset-
Machine Tricep Extensions- 3x8

DB Hammer curls- 3x8@75's
-Superset-
Reverse cable kickbacks- 3x10

-Luke

Big Papa Pump!

Spike TV’s TNA Impact is in town and I had a great opportunity of meeting Scott "Big Papa Pump" Steiner at Golds Gym of Wenatchee.  Noting gets you amped up to kill some Iron like seeing Scott toss the weight around.  All I have to say is the man has some GUNS!!!  He is a real down to earth guy and It was great to actually meet him in person.  I actually felt bad for bugging him for a picture during his workout, but I couldn't pass up this chance!  On the training front things are rolling and my deload week is almost over.  I am itching to hit it hard again, so I must be doing it right.  Here's how it went tonight.....

*Warm-ups excluded

Wide grip pulldowns- 4x8

Reverse grip BB rows- 3x15

Narrow grip pulldowns- 4x10

Stiff arm pulldowns- 4x10

-Luke

The Gym

This weekend we made a short trip over to Ellensburg, Washington where some of my family live.  It was a quick trip, but sometimes you just have to get out of town.  The weekend pretty much consisted of work on  Spool No.72, but I was able sneak out and hit they weights for and epic leg session at "The Gym."  Always great to go back to one of the gyms I used to train at during college and see how things have progressed.  Gotta say, I was pretty happy with how it went.......




*Warm-ups

Front Squats- 1x12@275 / 1x10@315 / 1x6@355 / 1x12@225 (Pauses at bottom)
Narrow Leg press- 4x8
Smith machine Lunges- 3x10@225
Leg extensions- 4x10

-Luke

Deads with MassMuscleTV RAW!!!

I was fortunate to hit up a Deadlift session last week with MassMuscleTV's  RAW!  Their main focus is to bring the knowledge from top level competitors to you through Training, Nutrition, and Contest/Meet Preparation. Whether that be interviews or training videos there combining next level quality with next level content to equal your success in all things lifting.  MassMuscleTV  is your Number One spot for all things MUSCLE!

This week's main focus was on SLDL's.  Overall the workout really felt great and I actually hit a +2 rep PR with 455lbs my last set!.....So, I had to get a video! Also, I plan on focusing on these again for one more week before rotating back in Sumo's for one more push before a deload.  Here's how it went.......

 


BB SLDL- 1x12@405 / 1x8@455 / 1x10@455
Leg curls- 2x8 / 1x10
Abductor- 3x15
Adcutor- 3x15
Seated Leg curl- 3x20
Hyper extensions- 3x10
-Luke

The weak areas

One of the areas that I was told I needed to improve on before hitting the Pro stage was my shoulders and upper back.  So the plan is to place a little more emphasis on them along with my traps this year.  My goal will be a noticeable change next time I step on stage.  One of the things I am also implementing is an off day that usually falls on the day before to make sure I am ready, refreshed and recovered to do some work.  They happened to be on the list today and here's how it went.....

*Warm-ups excluded

DB Military Press- 1x12@100's / 1x10@100's / 2x8@70's (3-1-3-1 Tempo)
Seated DB lateral raise- 4x8@60's
High cable reverse flyes- 4x10
Smith machine upright row- 1x12@155 / 1x10@175 / 1x8@185
BB Reverse shrugs- 4x12

-Luke

Friday night presses

This has been a absolutely crazy week at work, so what other way to finish it off right?  Rip up the gym with some shoulders and traps.  Really happy with this one, I nailed it solo and also spent some extra time afterwards focusing on stretching and foam rolling.  Here's how it went.....  

*Warm-ups excluded

BB shrugs- 1x12@405 / 1x12@495 / 2x8@545
Standing BB Press- 1x10@185 / 2x8@205
Seated DB laterals- 2x10@55's / 1x8@60's / 1x10@60's
Reverse Flyes- 4x8
Smith machine Upright row- 3x8@175
Cable Front raise- 3x10

-Luke