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

Solo

I am the type of person who really loves to train solo.  I always go to the gym with Tara, but we usually end up doing our own workouts, even if we are on the same split and meet up whenever either of us needs a spotter.  Its a great stress relief for me since I am around people all day for my job and I can just plug in my headphones and go to work.  Which is great so I can just focus on moving some weight and feed of my own internal motivation.  Don't get me wrong, I love training with a partner and I have with a few great friends over the years, but I usually only meet up for one or two workouts a week, so other than that solo is the way I roll.  

Had some great workouts the last few days!  I was able to meet up with my friend Eric on Thursday for some a great back workout and then today I went solo and trained some Chest.  Here's how it went.....

*Warm-ups excluded

Smithmachine Incline Press- 1x10@275 / 2x6@315
Hammer Stregnth Decline Press- 4x12
Flat DB Flyes- 4x10@60's
Low Pulley Flyes- 4x10

-Luke

Tempo

Tempo is definitely one of the most overlooked parts of a workout routine. Many people are usually more concerned with how much they are lifting rather than how they are lifting it.  When you slow down and focus on your tempo you will not be able to lift as much weight, but the quality of the lift will be much improved.  It also increases the TUT (Time under tension) of the working muscle.  Tempo is usually shown as counts that you do in your head or with a partner to time. An exercise with the tempo of 2/1/2 is preformed with a count of 2 on the eccentric, or lowering phase.  Then a 1 second pause at the bottom of the exercise leading to a count of 2 during the concentric, or raising of the weight.  Next time try mixing up your routine with a change in tempo to help progress and push your physique to the next level.

Today was Chest and calves, so I decided to slow things down.  Here's how it went.....

*Warm-ups excluded

DB Incline press (Slow Tempo) - 2x8@120's / 1x6@120's
Hammer Strength Flat press- 4x10
Machine Flyes- 4x8

Standing Calf press- 4x10
Seated Calf press (Knees bent)- 3x12

-Luke

Mental preparation

The single most effective strategy for dealing with a physical and mental challenge is preparation.  Not only will preparation ensure that are ready for the physical demands, but just as importantly it will help you with motivation, confidence and  focus to achieve your goals at hand.  If you can not picture yourself lifting it, you already failed an attempt at the lift.  My main concern when in the weight room is to focus on each set as it is the only one being preformed that day.  Mentally preform the lift then physically.  This behavior coupled with a structured program and an intense training philosophy will help you strive for improvement each and every day.

Today Tara and I hit up Golds Gym and a crowded one it was!  Really kept shorter rest periods and a slower rep speed on all sets.  Here's how it went.....

*Warm-ups excluded

DB Press- 1x12@120's / 1x10@140's / 1x8@140's / 1x6@140's*1x10@105's
Neutral Grip Incline Press- 4x8 (3-1-3-1 Tempo)
Low Pulley Flyes- 4x10

Hanging leg raise- 4x10
Machine crunch- 3x12
Ball crunch- 3x15

-Luke

Shoulders with Ty!

I had an amazing workout today with Ty at Golds!  Its always great to hit the gym on a Saturday afternoon.  There is no one in the way, you can crank your music and do some work!  Also, we are probably going to meeting up tomorrow morning for legs.  I have a feeling its going to be one of those workouts, because I'm already getting excited to KILL IT!  Here's how today went....

*Warm-ups excluded

Hammer strength shoulder press- 1x8 / 2x6 / 1x8
Seated DB Lateral raise- 1x10@50's / 1x10@60's / 1x8@60's / 1x8@50's*1x8@40's*1x8@30's
High pulley reverse flyes- 3x10
Rope upright row- 3x10
Cable shrugs- 4x8 (3-1-3-1 tempo)

-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

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

Things are rolling

This week has been a crazy one to say the least.  Tara and I are currently remodeling our bathroom, so we have tile and grout everywhere.  Also, I have been working some long days at work, but what doesn't kill you makes you stronger...right?!  Well, at least that's what I tell myself......

*Warm-ups excluded

DB Shrugs- 2x12@150's / 1x10@150's
Smith machine Shoulder press-  1x12@225 / 2x8@255 / 1x12@225
Nautilus Lateral Machine- 2x10 / 2x12
Reverse Flyes- 3x8
Smith machine Upright row- 3mailto:3x10@155
Reverse BB Shrugs- 3x10@315

-Luke

The Front Squat

Since I have been placing more of a focus on Front Squats into my routine I have noticed a huge difference in my quad development. They also allow a more natural movement which is easier on my lower back and knees.  Here are some examples of bar placement and travel for the three different squat variations.

1-Front Squat

2-High Bar Squat

3-Low Bar Squat

Now onto today's workout.  The gym was really packed and Tara and I couldn't even find a parking spot!  Gotta love days like those!  I decided to stay with a little more volume on the DB's and I am really happy with how this one went.  Kept all the reps slow and controlled.

*Warm-ups excluded

DB Press- 3X10@130's / 1x8@130's
Nautilus Incline press- 4x8
Machine Flyes- 2x8 / 2x10
High Cable Flyes (Mimic Most Muscular)- 2x15

-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