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

16 weeks out progress!

I am just rolling past the 16 week out mark for the IFPA Pro USA and currently weighing in at 216.6lbs. So far I am about 2 pounds lighter than in my 2010 prep at this point, so the key is to stay ahead of the game and really bring something different to the stage.  Here are a few shots Tara took from this past weekend pre workout compared to my last prep in 2010.

2010

2012

Overall I am really happy with the progress and the intensity I am keeping in the gym.  My main focus is always to keep my weights as heavy as possible throughout this entire prep and so far things are really coming together with not too much of a loss in strength.  Also, here are are a few training highlights from this past week of lifting.

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

*Warm-ups excluded

BB Shrugs- 1x12@405 / 1x10@495 / 1x8@585 / 1x8@585*1x10@405*1x10@225
Smithmachine Military Press- 1x10@225 / 1x8@245 / 2x8@225
Seated DB Laterals- 2x8 / 2x10@60's
Machine Reverse Flyes- 4x8
Rope Upright row- 4x8
DB Front Raise- 4x8

-Luke

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