Vlog #20 // Trying to sport the Hulk Green!

Just passed the 17 week out mark to show #1 of the 2012 season for me, here are a few thoughts of how things are going so far.

Also, I was able to meet up with Natural Bodybuilder Cohn Wolfe and Clint SwinDell for a great back workout this past Friday.  Here are a few highlights...

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

*Warm-ups excluded

Squats- 2x8@405 (Pause at bottom)  / 1x8@405*1x12@315*1x12@225
V-Squat- 2x10 / 2x8
Lunges- 3x10@225
Leg Extensions- 2x12 / 2x10 / 2x8

-Luke

Game Face



My "skinny" game face at the 2010 NANBF California Natural Muscle Mayhem.

Everything has been progressing well and the scale is steadily moving in the right direction.  This week I weighed in at 223.8 and I am still feeling great in and out of the gym.  I was even able to pull another PR in the Snatch Grip Deadlift this past Wednesday, so there is no complaints with that.  Here's a clip from one of my working sets.

Now its time to get my game face on because I am soon coming to the point where my body likes to fight back.  I am going to be making a few trips out of town.  So the cooler is packed and I am ready to train in a little different atmosphere, possibly with a few friends which always helps with the motivation.  This sport is all about balance and its up to you to find what works best.  Many people think you need to have tunnel vision through your entire prep and they end up pushing friends and family away.  The truth is they are a support system that you can use to your advantage.  They can help push your physique and training to new levels as long as you let them.

*Warm-ups excluded

WG Pulldowns- 3x10 / 1x8
Meadows Row- 3x10 / 2x8
Lifefitness Cable Pulldown- 4x8
Hammerstrength Pullover- 4x8

-Luke

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

Vlog #17 // 24 Weeks!

Its the start of progress pictures and this is one way that I am able to draw motivation for myself.  Knowing that each day I am making an improvement on the last.  I am pretty constant and usually take my pictures every 2 weeks before my Saturday workout, cold with no pump or special lighting.....basically what you see is what you get. 

2010

2012 at 24 Weeks out

 

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

*Warm-ups excluded

Leg press- 3x8 / 1x6*1x12

BB Walking lunges- 3x8@225

V-Squat- 4x10

Leg extensions- 3x10 / 2x8

-Luke



Vlog #16 // Progress and Posing

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

*Warm-ups excluded

WG Pulldowns- 4x8 / 1x10 (TUT)
RG T-Bar row- 4x8
Freemotion High Row- 4x8
Stiff Arm Pulldowns- 3x10

-Luke

Vlog #15 // Friday the 13th!

It is officially the end of my first week of prep and I'm pretty happy how things have been going.  Currently my nutrition is at 40-fat / 280-cho / 315-pro for a total of 2740 Calories.  All this is subject to change and is just a starting point for this long journey.  I hope to have you all follow along!!

Also, here is a highlight from my Deadlifts on Wednesday where I did what I like to call an "Up Set."  Each set had 2 minutes between them with 315x25 not shown.

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

*Warm-ups excluded

Chambered BB Row- 1x10@275 / 2x10@295 / 1x10@275
Wide NG Pulldown- 2x10 / 2x8
Hammerstrength Row- 4x8
Hammerstrength Pullover- 4x10

-Luke

Vlog #14 // GO TIME! 189 Days

* Warm-ups excluded

WG Pulldowns- 3x8
Smithmachine RG Rows- 6x10@315
Rope Cable Row- 4x8
NG Pulldowns- 3x8
Stiffarm Pulldowns- 4x10

Donky Calf Press- 3x20
Seated Calf Press- 4x8

-Luke