10 week out comparison

10 Weeks out from the 2012 IFPA Pro USA

Progress has been rolling right along and my weight is sitting just at 206lbs.  I am passing the 10 week out mark for my first show, so today just before cardio Tara was able to take a few progress pictures for comparison from my last prep.  I had many areas I wanted to improve on this past offseason and now is when I can start to see if I have made any progress towards those goals of improvement.  Progress is made a day at a time, the key is to be consistent and it will come.

2010 Prep

2012 Prep









































































Also, here are a few training highlights from this past week.

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

*Warm-ups excluded

Leg Press- 4x10
Hack Squat + Bands- 2x10 / 3x8
Smithmachine Lunge- 4x8 1x12
Leg Extensions- 4x10 / 1x8

-Luke

Frontline

One approach I have to lifting is to imagine that each workout I am putting myself on the frontline.  You have to leave it all in the gym.  I'm not saying that I don't ever joke around or have fun with others.  I'm just saying you have to lean to flip the switch and put 100% focus on the set at hand.  That's one reason I usually take a long approach to each set.  I visualize, prepare and then finish the set.  Here's an example of my approach for Front Sqauats from this past weekend. 

I was able to meet up with my good friend Eric for today's workout.  We kept it fast pace and pretty much flowed from exercise to exercise.  Here's how things went.....

*Warm-ups excluded

EZ bar curls (Bar=25lbs) -  1x12@115 / 1x10@135 / 1x8@155 / 1x12@115
RG Cable Pressdowns- 4x10 (Stack + 20lbs)
Machine Incline curls- 3x10
Dips(BW)- 1x10(3-1-3-1 Tempo) / 2x25
Rope Hammer curls- 3x10
Single arm cable OH Extension- 3x10

Standing Calf press- 4x8
Seated Calf press- 4x12

-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

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

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

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

Mean Greens

Since its St Patrick's day I thought I would talk about a real green drink I incorporate in my program.  It is called Natural Berry Flavored Greens from the brand name Barleans.  I am a firm believer in getting your nutrients from various whole food sources, but this is one thing that in addition can cover your grounds.  I have tried a few different kinds of greens supplements, but this is one that by far actually tastes good and really has a slight berry flavor.  It has a great nutrient profile and I usually drink it in the morning after my first meal, or with my post workout meal.  I get mine at Fred Myers, but you can pick it up at any local Health and Supplement stores.

Today Tara and I tore up the gym.  Kept it at a quick pace and really worked up a sweat!  Here's how it went.....

*Warm-ups excluded

Pulldowns- 3x10 / 1x10*1x8
Nautilus seated row- 4x8
Hammer Strength High row- 2x10 / 2x8
Stiff arm pulldowns- 4x10

Seated calf press- 4x10
Seated toe press- 4x10+

-Luke

Deadlift PR!

I have had an amazing couple of workouts the last few days!  Monday was chest and abs and I was able to meet up with Ty.  I took a few video's of my working sets and an example of how I like to do Machine Flyes, just a little variation with my grip and hand placement.  Yesterday was just some cardio on the recumbent bike and then I focused on stretching and foam rolling, which is making a huge difference with my recovery, injury prevention and flexibility.  This is one area that most people overlook.  I am in this sport for the long run, so I am taking all the preventative measures I can.  Today's focus was Deadlifts, hamstrings and glutes.  It is by far my favorite lifting day and I woke up ready to go!  So far I am really happy with my progress on deadlifts and I actually hit another Personal Best today!  Here's how it went....

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x12@405 / 1x10@475 / 1x6@565 / 1x8@495
Leg curls- 3x8 / 1x10
Reverse Hypers- 4x10
Abductor- 3x15
Aductor- 3x15
Glute Kickback- 3x10
-Luke

Leg placement



Leg placement can make a huge difference in the gym and on the stage

 Legs are the one body part that can separate you from other competitors.  They are probably the most under trained muscle group in the gym.  One reason why is because they take a totally different mentality to train.  No one ever asks "let me see your quads" or "how much do you squat" when your walking around.  So one thing I try to do to keep things interesting when training legs is vary my foot and leg placement.  I do this through different exercise variation, such as wide stance and narrow stance squats.  Doing so can place more of an emphasis between your quads, hamstrings and glutes aswel as help push your physique to the next level.
   
Today, Tara and I took up the squat racks.  We kept a fast pace with a focus on depth and rep speed.  Overall really happy with how this one rolled and here's how it went....

*Warm-ups excluded

Front Squats- 2x8@315 / 1x8@315*1x35@135
V-Squat- 3x8 / 1x10
DB Walking lunges- 3x8 (Per leg)
Leg extensions- 4x8

-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

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

Straps and wraps

One thing I have noticed over the years in the gym is the overuse or dependence on straps and wraps, especially in novice lifters. So today I wanted to discuss the topic and the use of them into your lifting routine.  

Now on to lifting.  I have really been having some great workouts recently and enjoying the whole journey so far this offseason.  Of course with everything there are ups and downs, but I am very happy with my progression on most of my lifts and I am currently starting to reevaluate some goals for the near future.  Hopefully to break some lifetime PR's. in a few areas.  Today's line up was arms and I was able to meet up with my good friend Eric that I have been training with a few days a week for the past year.  He really helped me push the limit this past year and he's about to start his journey to the stage this year.  Here's the numbers......

*Warm-ups excluded

EZ Bar curls (Bar=25lbs) - 2x8@155 / 1x12@135
Machine Pressdowns- 1x15 (3-1-3-1 tempo) / 1x12  (3-1-3-1 tempo)/ 1x10 (3-1-3-1 tempo)
Narrow grip Preacher Curls- 2x12 / 2x10
DB Overhead Extension- 4x10@130
Rope Hammer curls- 3x10
Rope crossbody Kickbacks- 3x10

-Luke

8 years and 21 pounds

One thing many Natural Bodybuilders don't take into consideration is that this sport greatly resembles a Marathon.  My first experience with bodybuilding was the 2002 WFNA Rock Mountain Natural held in Spokane, WA. It was a drug/polygraph tested show on same guide lines as the NANBF/IFPA which I am now competing.  I was 21 years old and weighed in at 174 lbs the day of the show. I placed 4th of 9 in Novice.  It was defiantly an eye opener and had me addicted for more. It has been a learning experience ever since and I strive each day for improvement.  I am posting some comparison shots from the 2010  NANBF Washington State Natural, where I recently won the Overall and my IFPA Pro status.  I roughly weighed in at 195lbs. With 8 years of training under my belt and 21 lbs heavier on stage.  This is proof that it is you against you, strive to beat your best each and every day.

2002

 2010

-Luke