CALI INVASION 2010 : Luke's Back

[ehlisl]

2010 is upon us and with it brings a new set of goals. This year I am taking a slightly different approach to my prep with a running start into my contest season. As of today I am officially 27 weeks out from the NANBF California Natural Muscle Mayhem Bodybuilding & Figure Championships on July 17, 2010 www.californianaturalmuscle.org

I am using this journal for a checkpoint and motivation. It helps keep me focused and push myself to improve. That is the main goal! TO IMPROVE! There is no magic solution, no special pill, just work and it's time get it done!


Video courtesy of WWW.3DMUSCLEJOURNEY.COM
i3c_Q_Qk7PU

I am using these next few weeks to dial in and prepare myself for the journey ahead. With this I will also be posting my starting statistics, nutrient intake, cardio and lifting routines. I will be at 100% on January 30, 2010 which is the 24 week out mark for the contest. Thanks to everyone for their ongoing support, this will be my best showing to date!

[Quelly]

First!

[thepacman]

Awesome.

[JENerator]

Absolutely in for this! :D

[RichKnapp]

I will be playing the mouse in the corner. reading and learning. ;)

[MarkVI]

YEAH! Get it done Luke :D

[SkNatural]

Oh Sh*t son!!! This will be fun to watch as always. Do it luke!

[J_Bo]

Oh Sh*t son!!!

Ha! That's EXACTLY what I was going to say!

Luke, you KNOW I'm in for this!!!

[FATHER FLEX]

Let the invasin begin! Awesome bro! I'll meet ya the morning of, by the waffle iron. :D

[thebasil]

Let the invasin begin! Awesome bro! I'll meet ya the morning of, by the waffle iron. :D

i'll be here to welcome you to cali this time around as well ^_^


subbed!

[FATHER FLEX]

i'll be here to welcome you to cali this time around as well ^_^


subbed!

Dude in Washington they have this waffle iron, stupid awesome! We taking Luke to the Bistro after the show. Luke, pack a nice short, and some Tums!

[chuckles_345]

Subbed!

Chuckles

[CM82682]

In for the ride!

[ehlisl]

First!

I am still holing you to that big, sweaty, JanTana HUG when I walk off stage! :D


Awesome.

Right on Phil!


Absolutely in for this!

This is going to be a great year for both of us, Jen! I am going to be using a few things from you book. FOCUS & DRIVE!....as long as you didn't trademark it ;)


YEAH! Get it done Luke :D

Thanks Alex! We will have to hit up a few sessions while both of us are dieting, now those are good sessions!


I will be playing the mouse in the corner. reading and learning. ;)

Come on Rich, no need to be quiet! Let it out buddy, the only way improvement is made is from learning from each other. :D


Oh Sh*t son!!! This will be fun to watch as always. Do it luke!

Will do Scott! Gotta represent the WA!


Ha! That's EXACTLY what I was going to say!

Luke, you KNOW I'm in for this!!!

Thanks Big Jason! Watching your prep so far has really got me going! I want to make this the year of the Heavies!! Push it all the way brother!!


i'll be here to welcome you to cali this time around as well ^_^
subbed!

Right on Chris! Glad to have you along, can't wait to come on down soon!


Let the invasin begin! Awesome bro! I'll meet ya the morning of, by the waffle iron. :D


Dude in Washington they have this waffle iron, stupid awesome! We taking Luke to the Bistro after the show. Luke, pack a nice short, and some Tums!

Man Berto, I think you went back 3-4 times in the short amount of time I was sitting there....they are pretty F'ing awesome though...lol ;) Hopefully the hotel has something similar, because I know where to find you!!

Bistro sounds awesome, tums are on my packing list and I might even shower before. That way I don't get too many people staring at me because I look like a freak.

......They don't play Mexican Polka, do they???? I still have that pounding noise in the back of my head. ;)


Subbed!

Chuckles

Thanks Peter! The more the merrier!


In for the ride!

Hopefully its not a bumpy one! So far so good, time to roll!!

[cawiau]

You bet I am in :cool:

[Quelly]

dude the hug is gauranteed....Ill just make sure I pack a sweat shirt

[TQsmooth5]

Big Man is in the hooooooouuuuse!!!!!!!

I'm in !!! :)

[jked4life]

Oh yeah, you know I'm in for this!

[ehlisl]

You bet I am in :cool:

Right on Carl!


Big Man is in the hooooooouuuuse!!!!!!!

I'm in !!! :)

LIGHTWEIGHT BABY!!! Big Tony, lets kill it buddy!

...Now I am playing catch up!


Oh yeah, you know I'm in for this!

Thanks for the support Matt!


dude the hug is gauranteed....Ill just make sure I pack a sweat shirt

Right on Eric! A big bro hug I am looking forward to, just make sure the sweat shirt is a nice dark one ;)

[ehlisl]

*warm-ups excluded

DB Incline- 1x14@120's / 1x10+1@130's / 1x10@120's*1x10@75's
Hammer strength flat press- 2x8 / 2x10 (emphasis on the peak of the contraction)
Cable Flys- 3x10 / 2x12 *Mimic Most muscular
DB Low flys- 2x10 / 1x8

Hanging leg raises(weighted)- 4x8
Cable crunch- 3x12
Ball crunch- 4x12


Misc
Hit up an awesome chest and abs workout tonight with Tara. I also just wanted to post this workout as a starting point of my prep and give an example of the type of workouts I do. Pretty happy with the 130's on incline, Tara made the +1 a real screamer :D

[J_Bo]

Way to kick it off with style, big guy!

[JENerator]

Sounds like Tara brought some intensity to the workout! Nice!

Get this show on the road!! Focus & Drive, Luke!! :D (best ideas are stolen!)

[coloBB]

subbed! followed your last prep... looking forward to what you can bring this year.

[cawiau]

I dream of being like you when I grow up :p
Seriously, you are rocking those 100's like they were 20's :eek:

[thepacman]

Luke what have you been focusing on this past off season? Any particular weak points your trying to improve?

[ehlisl]

Way to kick it off with style, big guy!

Time to do this J! I have a big "dead" day tomorrow, this time I get to follow you.......LIGHTWEIGHT! ;)


Sounds like Tara brought some intensity to the workout! Nice!

Get this show on the road!! Focus & Drive, Luke!! (best ideas are stolen!)

She always does....always makes me do one more rep!

it's not quite stolen.....I said it came from you.... ;)


subbed! followed your last prep... looking forward to what you can bring this year.

Thanks Evan! Main goal is to improve, I will improve!

Glad to have you along!


I dream of being like you when I grow up :p
Seriously, you are rocking those 100's like they were 20's :eek:

Come on Carl, you can dream better than that ;) And thanks as always!


Luke what have you been focusing on this past off season? Any particular weak points your trying to improve?

Here is what I had in mind in August :) Been pounding it out and I feel that I really have improved in these areas, I guess we will see in a few months. Could always be better, but I am giving it my all. :D


Goals:
-Bring up my hamstrings
-posing (Thanks Eric ;))
-Overall quality and symmetry
-Promote Natural Bodybuilding!

[ehlisl]

Here is an example of my current workout split


Chest/Abs
Bis/Tris/Calves
Deadlifts/Hamstrings/Glutes
Back/Abs
Shoulders/Traps
Legs (mostly Quads)


Weekly I incorporate different exercises for each workout, so far i am really happy with how my body responds to this split, especially during prep. I am really able to keep the intensity up in the gym even with all the extra cardio. As of now I am doing 4 sessions of cardio a week, in the am. Mostly split between the elliptical, treadmill and recom bike. I will gradually increase over the next few weeks. Let the fun begin!

[J_Bo]

Are those conventional or Straight Leg Deads?

[ehlisl]

Are those conventional or Straight Leg Deads?

Different every week. I have been really focusing on SLDL this offseason, but I am now going through Deads, Stiffs and sumo depending on how I feel. After seeing what you pulled, I now have some inspiration for tomorrow ;)

[J_Bo]

Different every week. I have been really focusing on SLDL this offseason, but I am now going through Deads, Stiffs and sumo depending on how I feel. After seeing what you pulled, I now have some inspiration for tomorrow ;)

If you do 5 plates, don't forget those 2 1/2's brother ;) lol

[ehlisl]

If you do 5 plates, don't forget those 2 1/2's brother ;) lol

I'll give it my best :D Thanks J!!

[lth]

Here is an example of my current workout split


Chest/Abs
Bis/Tris/Calves
Deadlifts/Hamstrings/Glutes
Back/Abs
Shoulders/Traps
Legs (mostly Quads)


Weekly I incorporate different exercises for each workout, so far i am really happy with how my body responds to this split, especially during prep. I am really able to keep the intensity up in the gym even with all the extra cardio. As of now I am doing 4 sessions of cardio a week, in the am. Mostly split between the elliptical, treadmill and recom bike. I will gradually increase over the next few weeks. Let the fun begin!

Get it done luke!

Are you, doing 6 on, 1 off repeat with that split or are you incorporating off days when you feel the need?

[ehlisl]

Get it done luke!

Are you, doing 6 on, 1 off repeat with that split or are you incorporating off days when you feel the need?

Thanks Tommy! 6 on and 1 off, Sunday's are usually cardio only. That is subject to change, if I am feeling pretty beat up my day off can float.

Keep killing it on your prep buddy!

[lth]

Thanks Tommy! 6 on and 1 off, Sunday's are usually cardio only. That is subject to change, if I am feeling pretty beat up my day off can float.

Keep killing it on your prep buddy!

Yeah buddy! I was asking cause i'm running this same split now too....i was doing the sunday cardio but eventually cut it myself. Looking forward to this, big things!

[ehlisl]

Yeah buddy! I was asking cause i'm running this same split now too....i was doing the sunday cardio but eventually cut it myself. Looking forward to this, big things!

Thanks Tommy! Just have to adjust and go with the flow.

Hope to deliver BIG things too!

[ehlisl]

*warm-ups excluded

EX Bar curls- 2x10 / 2x8@145 (EZ Bar=25lbs)
EZ Bar Skull crushers- 4x10@125 (EZ Bar=25lbs and Pause at bottom of each rep)
Single arm Incline curls- 2x20 / 2x10
Kickbacks- 3x10 / 2x8
DB Crossbody Hammer curls- 2x10@75's / 1x10@65's / 1x8@55's (Hold contraction)

Misc
Tris were fried after the 2 exercises so stopped them at that and finished off with strict crossbody hammers. Overall had a great workout and I am finally going to be able to meet up with my buddy Ty tomorrow to do some work on Deads! I will also be posting later in the week my projected cardio routine.

[MarkVI]

*warm-ups excluded

EX Bar curls- 2x10 / 2x8@145 (EZ Bar=25lbs)
EZ Bar Skull crushers- 4x10@125 (EZ Bar=25lbs and Pause at bottom of each rep)
Single arm Incline curls- 2x20 / 2x10
Kickbacks- 3x10 / 2x8
DB Crossbody Hammer curls- 2x10@75's / 1x10@65's / 1x8@55's (Hold contraction)

Misc
Tris were fried after the 2 exercises so stopped them at that and finished off with strict crossbody hammers. Overall had a great workout and I am finally going to be able to meet up with my buddy Ty tomorrow to do some work on Deads! I will also be posting later in the week my projected cardio routine.

BIG arm day man!! way to smash em up Luke

[FATHER FLEX]

Pauses on the skull crushers! I am sure your arms felt like our dreams did post Mexican polka. LOL :D

[thepacman]

Awesome curls!

Whats your weight at now? And what did you compete at last year?

[Quelly]

Pauses on the skull crushers! I am sure your arms felt like our dreams did post Mexican polka. LOL :D

lol

[ehlisl]

BIG arm day man!! way to smash em up Luke

Thanks Alex! Really felt on spot yesterday and killed it today! :D


Pauses on the skull crushers! I am sure your arms felt like our dreams did post Mexican polka. LOL :D


lol

I still feel it......pounding......lol ;)


Awesome curls!

Whats your weight at now? And what did you compete at last year?

Thanks Phil.

My weight is right at 231 in the afternoon. I have never felt this good! I competed at 198 last year, so I am 33lbs over my last year contest weight. I say last year, because who knows what I come in at this year :D Doesn't matter, as long as I improve my quality and conditioning.

It is a big difference from my prep last year where I started at 24 weeks out weighing 240.....gotta step it up this year. Let the fun begin! :D

[ehlisl]

*warm-ups excluded

Sumo Deads- 1x15@405 / 2x8@455 / 1x10@475
Single leg curls- 2x10 / 2x8
Abductor- 3x15
Aductor- 3x15
Reverse Hypers- 4x10

Misc
This is the first time in a while I started with Sumos as a primary movement.....took me a bit to get used to them but KILLED THEM! I use a double overhand grip and didn't even start using straps till 455......Really focused on stance, thanks Eric ;) Each set got easier and easier so I bumped up the last and kept going. Really felt it in the glutes and hams, an area I want to bring up.

[J_Bo]

Big set of 10 with 475!!! Nice work, BIG Luke! :cool:

[MarkVI]

*warm-ups excluded

Sumo Deads- 1x15@405 / 2x8@455 / 1x10@475
Single leg curls- 2x10 / 2x8
Abductor- 3x15
Aductor- 3x15
Reverse Hypers- 4x10

Misc
This is the first time in a while I started with Sumos as a primary movement.....took me a bit to get used to them but KILLED THEM! I use a double overhand grip and didn't even start using straps till 455......Really focused on stance, thanks Eric ;) Each set got easier and easier so I bumped up the last and kept going. Really felt it in the glutes and hams, an area I want to bring up.

BIIIIIG weight on the sumos Luke! Great stuff. Your single leg curls, are those laying or seated?

[jked4life]

*warm-ups excluded

Sumo Deads- 1x15@405 / 2x8@455 / 1x10@475

Misc
This is the first time in a while I started with Sumos as a primary movement.....took me a bit to get used to them but KILLED THEM! I use a double overhand grip and didn't even start using straps till 455......Really focused on stance, thanks Eric ;) Each set got easier and easier so I bumped up the last and kept going. Really felt it in the glutes and hams, an area I want to bring up.

Holy crap :eek:


I agree with you on the sumo's. Glutes were an area I wanted to work on and the sumo's do the trick. I like em!

[gymratluke]

Im definitely subbin into this moFo!! I think we need 27 week out pics... ;)

[J_Bo]

Im definitely subbin into this moFo!! I think we need 27 week out pics... ;)

I was thinkin' that, too :D

I bet he makes us wait til 24 weeks, though :(

[ehlisl]

Big set of 10 with 475!!! Nice work, BIG Luke! :cool:

Thanks J. Gotta go lighter for a bit to get comfortable with them, but I feel they will be right up with regular deads or higher. Till then gotta check the ego at the door.


BIIIIIG weight on the sumos Luke! Great stuff. Your single leg curls, are those laying or seated?

Thanks Alex. The single leg curls are actually on a flat machine, but I position myself different.

If Jen or Ben is reading this.....Jen said it!!! The best Ideas are stolen ;) (Semper curls :D.....I think....with a little WA twist..lol)


Holy crap :eek:


I agree with you on the sumo's. Glutes were an area I wanted to work on and the sumo's do the trick. I like em!

Thanks Matt, one area as well as others I am trying to improve. Really like them and I finally got my foot placement right. I have been going way to wide. They felt pretty easy, only going to go up from here!!


Im definitely subbin into this moFo!! I think we need 27 week out pics...

LUUUUUUKE! Bout time you stopped in ;)


I was thinkin' that, too

I bet he makes us wait til 24 weeks, though :(

No I wont make you wait, I will throw some pics in real soon.....before 24 weeks out ;)

I am going to keep things a little more on the QT this year though :D

[JENerator]

Thanks Alex. The single leg curls are actually on a flat machine, but I position myself different.

If Jen or Ben is reading this.....Jen said it!!! The best Ideas are stolen ;) (Semper curls :D.....I think....with a little WA twist..lol)
;) Hehee! Exactly!

[Quelly]

*warm-ups excluded

Sumo Deads- 1x15@405 / 2x8@455 / 1x10@475
Single leg curls- 2x10 / 2x8
Abductor- 3x15
Aductor- 3x15
Reverse Hypers- 4x10

Misc
This is the first time in a while I started with Sumos as a primary movement.....took me a bit to get used to them but KILLED THEM! I use a double overhand grip and didn't even start using straps till 455......Really focused on stance, thanks Eric ;) Each set got easier and easier so I bumped up the last and kept going. Really felt it in the glutes and hams, an area I want to bring up.
dude...holy crap 475 x 10?? Yeah your glutes and hams are gonna be a bit more prominent this go around, fawk!

[cawiau]

*warm-ups excluded

Sumo Deads- 1x15@405 / 2x8@455 / 1x10@475
Single leg curls- 2x10 / 2x8
Abductor- 3x15
Aductor- 3x15
Reverse Hypers- 4x10

Misc
This is the first time in a while I started with Sumos as a primary movement.....took me a bit to get used to them but KILLED THEM! I use a double overhand grip and didn't even start using straps till 455......Really focused on stance, thanks Eric ;) Each set got easier and easier so I bumped up the last and kept going. Really felt it in the glutes and hams, an area I want to bring up.


Holy crap :eek:


I agree with you on the sumo's. Glutes were an area I wanted to work on and the sumo's do the trick. I like em!


dude...holy crap 475 x 10?? Yeah your glutes and hams are gonna be a bit more prominent this go around, fawk!

Sumo deadlifts works glutes:eek:
Why did no one pass down the memo???


Sumo deadlifts it is soon :cool: Need to work on the junk in the trunk :o

[FATHER FLEX]

WOW! Luke basically just goes to the gym and does anything he wants. :D Hmmm think I will get 475 x 10 today. LOL

[coloBB]

wow man those deads are insane, keep it up!

[Whomper107]

Hard to believe it's this time of year already, I lost track of how much time has passed since you last competed. 475 x 10 deadlift is INSANE!

[TQsmooth5]

Hey Luke,

What are your macros like at this time?

[ehlisl]

Hehee! Exactly!

Keep posting Jen, I'll keep stealing.......lol ;)


dude...holy crap 475 x 10?? Yeah your glutes and hams are gonna be a bit more prominent this go around, fawk!

Thanks E! They really felt like $$! Really going to bring them up and I might have to invest in the Quelly shin guards! :D


WOW! Luke basically just goes to the gym and does anything he wants. :D Hmmm think I will get 475 x 10 today. LOL

Thanks! That would be nice Berto!....just like you think of a mini cut and you loose 5 pounds....I wont even bring up how many CHO you diet on...lol ;)


Sumo deadlifts works glutes:eek:
Why did no one pass down the memo???
Sumo deadlifts it is soon Need to work on the junk in the trunk

Here you go Carl

http://crossfitexplode.com/yahoo_site_admin1/assets/images/deadlifts.28664523_std.jpg

............oops...wrong junk in the trunk....... ;)

[ehlisl]

wow man those deads are insane, keep it up!

Thanks Evan! Trying to keep the train on the track! :D


Hard to believe it's this time of year already, I lost track of how much time has passed since you last competed. 475 x 10 deadlift is INSANE!

Crazy fast offseason!! It's all good though, because I am ready to do this!!!

Thanks for all the support last year, I hope to step it up and blow that physique off the stage this year!

[ehlisl]

Hey Luke,

What are your macros like at this time?

There's Big "11 week out" Tony!! :D

Well here is my starting Macros as of next week.

Fat-35
CHO-185
PRO-330-380 (If I wake up in the middle of the night ;))
---------------
TOTAL-2375-2575

*This does not include calories from Xtend (6 servings per day), Glutamine(10 grams per day) and Taurine (8 grams per day).

I start a little lower and slightly increase my Carbohydrates the closer I get, along with my increase in cardio. Again this is all subject to change, depending on how I am responding and how I look.

[MarkVI]

There's Big "11 week out" Tony!! :D

Well here is my starting Macros as of next week.

Fat-35
CHO-185
PRO-330-380 (If I wake up in the middle of the night ;))
---------------
TOTAL-2375-2575

*This does not include calories from Xtend (6 servings per day), Glutamine(10 grams per day) and Taurine (8 grams per day).

I start a little lower and slightly increase my Carbohydrates the closer I get, along with my increase in cardio. Again this is all subject to change, depending on how I am responding and how I look.

Dang 2300-2500.....geeeeeze. so low lol. but you KNOW what you're doing bro, way to stick to it.

[Quelly]

shin guards rock! not just to prevent bloody shins, but to help you not think about getting bloody shins when you need to focus on lifting something that could potentially break your back lol

[JENerator]

Keep posting Jen, I'll keep stealing.......;)
Deal! :D

Those macros are gonna lean you up quick! Doin' great, Luke!!

[SkNatural]

There's Big "11 week out" Tony!! :D

Well here is my starting Macros as of next week.

Fat-35
CHO-185
PRO-330-380 (If I wake up in the middle of the night ;))
---------------
TOTAL-2375-2575

*This does not include calories from Xtend (6 servings per day), Glutamine(10 grams per day) and Taurine (8 grams per day).

I start a little lower and slightly increase my Carbohydrates the closer I get, along with my increase in cardio. Again this is all subject to change, depending on how I am responding and how I look.

That is a interesting strategy, a slight increase in carbs while increasing cardio. I don't think I've heard that one yet.
Sounds like WA is gonna bring it to CALI BABY!!! Go get them Cali boys luke

(heh heh BK Bro's)

[FATHER FLEX]

How many meals do you usually have a day on average? I know different strokes on this one, but I am curious. I am so ready to see you swoop on the cali scene.

[ehlisl]

Dang 2300-2500.....geeeeeze. so low lol. but you KNOW what you're doing bro, way to stick to it.

Its actually not that bad, more than you think when you have a lower fat intake.


shin guards rock! not just to prevent bloody shins, but to help you not think about getting bloody shins when you need to focus on lifting something that could potentially break your back lol

Damn right!! :D BIG BACK! BIG BACK!!

I have always worn long pants and I put a cuple strips of athletic tape down my shins, does the trick.....I shave year round so I don't have to worry about pulling hair ;)


Deal! :D

Those macros are gonna lean you up quick! Doin' great, Luke!!

Thanks Jen! They change a little as I get closer, slight drop in fats with an increase in CHO. Good stuff and has worked for me.


That is a interesting strategy, a slight increase in carbs while increasing cardio. I don't think I've heard that one yet.
Sounds like WA is gonna bring it to CALI BABY!!! Go get them Cali boys luke

(heh heh BK Bro's)

Yeah Buddy Scott!! :D

Later on I lower fats slightly and increase CHO. Helps with keeping the intensity up. It is pretty much what I did last year. I ended up on 250 grams of Carbohydrates up to the show. Since I have been doing this my physiqe has drastically changed and I have been able to really kill it right up to the show. I end up doing alot of cardio, but I enjoy it.

It all comes down to a calorie is a calorie, to a certin point. I still eat CHO later in the evening and I love Blueberries, so I eat them through my whole prep. I felt I was pretty dialed in last year, but I just had a pound or two more to go. One reason I am doing things slightly different this year.


How many meals do you usually have a day on average? I know different strokes on this one, but I am curious. I am so ready to see you swoop on the cali scene.

Berto, I get more excited every day!!

I break it down into 9 meals per day. Later on it may be even broken down into 10, it all depends on how things are going.

Thas really helpes me get ON FIYAAAAAAAAH! :D

[ehlisl]

*Warm-ups excluded

BB shrugs-4x12@495
DB military press-2x12@105 / 1x10@105
Standing DB laterals-2x10 / 2x8
Cable rear delt-4x12
DB shrugs-4x10
SS
Cable front raise-4x10

Misc
Another one for the books, solid work tonight. Ty and I really killed it :) Legs in the AM, the right way to start the weekend!

[stayfit2008]

Finally caught up on this thread! Damm that openning Montage is off the hook! and to think,..you gonna be even bigger next go around! I want to be like you when I grow up,..:D

[MarkVI]

*Warm-ups excluded

BB shrugs-4x12@495
DB military press-2x12@105 / 1x10@105
Standing DB laterals-2x10 / 2x8
Cable rear delt-4x12
DB shrugs-4x10
SS
Cable front raise-4x10

Misc
Another one for the books, solid work tonight. Ty and I really killed it :) Legs in the AM, the right way to start the weekend!

Serious work there Luke!! Forgive my ignorance, but is there a difference between DB military and seated DB press?

[ehlisl]

Finally caught up on this thread! Damm that openning Montage is off the hook! and to think,..you gonna be even bigger next go around! I want to be like you when I grow up,..:D

Thanks Chris! I get to thank Jeff and the gang and WWW.3DMUSCLEJOURNEY.COM for that! :D

Got to step it up to represent the "Washington Natural Freak!" :D


Serious work there Luke!! Forgive my ignorance, but is there a difference between DB military and seated DB press?

Thanks Alex. Please forgive the pics, they were the best I could find. :D

The main difference is the shoulder press is preformed on an adjustable bench where your entire back side is supported. It gives you a little more stability. I place it on the 2nd to last notch.
http://www.true-natural-bodybuilding.com/dream-gym/precor-adjustable-bench.jpg

DB Military press the seat stops mid back and puts you in more of an upright pressing motion.
http://www.gymcompany.co.uk/_images/uploads/resized/550-1230116617-0c6eb7bfe75eab1.jpg
It all comes down to the angle and support.

[ehlisl]

*warm-ups excluded

Smithmachine squats- 1x18@405 / 2x12@455 / 1x10@475
Leg press (narrow)- 4x8
Lunges- 4x10
Leg extensions- 3x10 / 2x12
FM Squat machine- 2x20

Misc
Legs were feeling great today! Kept adding weight and the reps just kept going, can't complain :D I went with Smithmachine to start because I got ditched by the workout partner, getting used to it now.....lol. Overall really happy with the workout and I should be feeling it tomorrow.

[J_Bo]

Nice! A bit like my leg day, yesterday. Taking lower back out of the equation for the day! People act like the smith is for wussies, but it really focuses the weight where you want, and actually hurts a heck of a lot more!

[MarkVI]

Lame workout partners are lame lol. Everyone has lives though right?

Great Workout Luke! The smith is always a favorite of mine -- they HURT. good hurt, like death hurt. Thanks for the OH press/Military explanation -- do you have a favorite?

[ehlisl]

Nice! A bit like my leg day, yesterday. Taking lower back out of the equation for the day! People act like the smith is for wussies, but it really focuses the weight where you want, and actually hurts a heck of a lot more!

Thanks Jason, are you calling me a wuss!?!? ;)

I know what you mean. They allow you to go deep and squeeze on each rep and really focus on the contraction. I love throwing them in the mix. Especially since I have gotten older......man I don't believe I just said that....lol


Lame workout partners are lame lol. Everyone has lives though right?

Great Workout Luke! The smith is always a favorite of mine -- they HURT. good hurt, like death hurt. Thanks for the OH press/Military explanation -- do you have a favorite?

Thanks Alex and I would say that, but he slept through his alarm clock.....happens to him all the time..... ;)

And my favorite of the two is military press. Gets the job done :D

[cawiau]

Good workout bro and I can't wait to see you shredded. Will we get some progress pictures?

[FATHER FLEX]

5bAez6rTbLM

[cawiau]

5bAez6rTbLM

good stuff :D

[stayfit2008]

Whats the name of that song??? 1,2,3,4?

[ehlisl]

Good workout bro and I can't wait to see you shredded. Will we get some progress pictures?

Thanks Carl. Can't wait either!!...lol

I will also be posting some pictures pretty soon.


5bAez6rTbLM

I just heard a car going up the street blasting that same Damn song!!!....lol

It's everywhere!!!!!!......I just can't get away form it ......and its catchy ;)


Whats the name of that song??? 1,2,3,4?

Come on Chris, it says it 100+ times, its not 1,2,3,4......

It's Uno, Dos, Tres, Cuatro!! ;)

[cawiau]

Thanks Carl. Can't wait either!!...lol

I will also be posting some pictures pretty soon.

Good, I will be waiting.

[gymratluke]

i will also be posting some pictures pretty soon.





yeah buddy!!!!

[ehlisl]

Good, I will be waiting.


yeah buddy!!!!

I'll keep you all posted. I want to post the peak off the offseason, start of the prep ;)

[ehlisl]

*warm-ups excluded

DB Press- 1x11@140's / 1x9@140's*1x12@75's / 1x12@120's*1x10@70's
Hammer strength Incline press- 3x10 / 1x12*10
Machine Flys- 2x10 / 2x8(stack+40lbs)
Low pulley flys- 3x12
Cable fly (mimics the MM)-2x15

Misc
Title says it all. I really felt good today, awesome pump and dripping at the end. So far am really happy with the DB presses, but failed to get the 12th :D Also, I am starting to drop the KCAL's and should be on my #'s next week. TIME TO DO WORK!!

[jked4life]

Smith Machine Squats and DB press look unreal. Keep cranking.

[JENerator]

*warm-ups excluded

DB Press- 1x11@140's / 1x9@140's*1x12@75's / 1x12@120's*1x10@70's

Misc
Title says it all. I really felt good today, awesome pump and dripping at the end. So far am really happy with the DB presses, but failed to get the 12th :D Also, I am starting to drop the KCAL's and should be on my #'s next week. TIME TO DO WORK!!
Title does say it all! Excellent job! :D

[J_Bo]

Holy balls, Luke! That is some absurd pressing! You crazy, yo!

[MarkVI]

*warm-ups excluded

DB Press- 1x11@140's / 1x9@140's*1x12@75's / 1x12@120's*1x10@70's
Hammer strength Incline press- 3x10 / 1x12*10
Machine Flys- 2x10 / 2x8(stack+40lbs)
Low pulley flys- 3x12
Cable fly (mimics the MM)-2x15

Misc
Title says it all. I really felt good today, awesome pump and dripping at the end. So far am really happy with the DB presses, but failed to get the 12th :D Also, I am starting to drop the KCAL's and should be on my #'s next week. TIME TO DO WORK!!

Geeze Luke, you know how to git r done! That's some really awesome pressing! Hopefully we can get some training in soon!

[RichKnapp]

Good pressing. ;)

[ehlisl]

Smith Machine Squats and DB press look unreal. Keep cranking.

Thanks Matt! All towards the end goal!! :D


Title does say it all! Excellent job! :D

Thanks Jen! Didn't get to creative on that one I guess.....lol


Holy balls, Luke! That is some absurd pressing! You crazy, yo!

Just trying to keep up with you Jason!! You Natural Freak you!!

......Now I have to catch up on prep too!!! :D


Geeze Luke, you know how to git r done! That's some really awesome pressing! Hopefully we can get some training in soon!

Thanks Alex, the pace is picking up and good things are happening!! I should be headed over your way pretty soon, it will give you some time to heal up before we kill it again!!


Good pressing. ;)

Thanks for the support Rich! I really appreciate it! :D

[ehlisl]

Monday-Fri:

AM-Cardio: 30 minutes on a treadmill (3.8-4.0mph @ 8-15% incline)and 20 minutes on a Stairmill/elliptical- 50 minutes total.
PM-20-30 minutes on a stairmill.

Sat:
AM-Cardio: 20-30 minutes on Recom Bike


Sun:
AM: Cardio:50-60 minutes on a Stairmill or Treadmill (3.8-4.0mph @ 8-15% incline).

Misc
This is layout for a typical week of my cardio during prep. All is subject to change and I will rotate in the Recom Bike more depending on how things are going and how I am feeling. For the first few weeks I am not doing AM cardio on Wed and Sat. Those days will be added in at about 20 weeks out.

[RichKnapp]

Good game plan. ^5

[ehlisl]

Good game plan. ^5

Thanks Rich. This layout worked well for me last year, again it is all subject to change. Never know how things will progress this year. So it's a good starting pooint. ;)

[ehlisl]

*warm-ups excluded

Sumo Deadlifts- 1x15@405 / 2x8@495 / 1x12@405
Laying leg curls- 3x10 / 2x8
Abductor- 3x18
Aductor- 3x20
Reverse Hypers- 4x10

Misc
Well I was able to meet up Ty for another great session. I got a vid of my last working set of Sumo's with 495. I am still lifting too much with my back and I need to keep working on keeping my ass down. I am not going crazy with the weight for this reason, still have to work alot on form. But overall pretty happy with how they are feeling so far......a work in progress :D

The sound is edited to keep it PG....
Rd_rz13rbh8

[JENerator]

Ridiculous dead #'s for reps! Not bad, not bad! ;) :D

[thebasil]

awesome.

[RichKnapp]

Love the video.

[MarkVI]

Damn, nice lift man!

[FATHER FLEX]

Sick! :)

That sumo is going to be clockwork in soon! Which means you will get stronger, and it will be like WTF heavy! Always amazing Luke.

[Quelly]

Sick! :)

That sumo is going to be clockwork in soon! Which means you will get stronger, and it will be like WTF heavy! Always amazing Luke.

the fact that you are killing 495 without perfect timing and muscle recruitment is ridiculous bro

[J_Bo]

Yeah buddy!

[Foxracernwi]

You tell tara to watch her language when ty is taping! I will be keeping an eye on this forum, you will do awesome this year! Keep up the hard work! LIGHTWEIGHT BABY!!!

[jked4life]

Wow Luke, that's an amazing lift. Truly impressive.


And yes, your butt could still come down but I think the form is most definitely better in this vid than the last one.

[ehlisl]

Ridiculous dead #'s for reps! Not bad, not bad! ;) :D

Thanks Jen! Trying to make it NO LIMITS!!


awesome.

Love the video.

Damn, nice lift man!

Thanks guys! :D Really trying to step it up!!!!


Sick! :)

That sumo is going to be clockwork in soon! Which means you will get stronger, and it will be like WTF heavy! Always amazing Luke.

Thanks Berto. I really appreciate it and It really felt good, still a totally new stance so I am getting used to it. I really feel a change in the air, still learning and applying....the only way we roll!!



the fact that you are killing 495 without perfect timing and muscle recruitment is ridiculous bro

Thanks E! They will be a must in rotation through the prep and I am really focusing on improvement. I am really gunning to destroy my physique from last year. I am also more and more excited every day!!

All you Californians are rubbing off on me.....I guess if I can't beat them, join them ;) Maybe then I can find out what Team BK is really is about.......just maybe......


Yeah buddy!

Ain't nothing to it but to do it!!! Gotta give them a try Jason!!


You tell tara to watch her language when ty is taping! I will be keeping an eye on this forum, you will do awesome this year! Keep up the hard work! LIGHTWEIGHT BABY!!!

Will do Ryan...she read it too...lol

Thanks for all the support last year as well, now your mom can make sure I am at the gym every AM!


Wow Luke, that's an amazing lift. Truly impressive.


And yes, your butt could still come down but I think the form is most definitely better in this vid than the last one.

Thanks Matt. It was only my 2nd time using that stance and I really feel confortable using it. Going to work on keeping the butt down so then the weight can go up. I feel some BIG weight in the future! Thanks again!

[SkNatural]

BIG LLLUUUUKKKKKEEEE, that is all.

Your going to be a tough dude to contend with man.

[ehlisl]

BIG LLLUUUUKKKKKEEEE, that is all.

Your going to be a tough dude to contend with man.

Thanks Scott. :D

Each year I learn a little more and I am able to apply tweaks here and there. The most important thing I have learned is there is no secrets to a great prep.

The boys at 3DMJ (www.3dmusclejourney.com) summed it up! Dedication - Desire - Discipline

......man I love this sport!!!

[ehlisl]

*warm-ups excluded

Pullups (Wide grip)- 1x8(+35) / 1x15 / 2x12 / 2x10
Reverse BB rows- 2x12@295 / 1x10@295*1x12@225*1x20@135
Narrow Grip pulldowns- 2x12 / 2x8
Seated rope rows- 4x10
Stiff arm pulldowns- 3x10

Misc
Started pullups with adding weight, didn't feel it and I started to get sloppy. So finished with BW and kept the whole workout Fast and Strict. Overall had a great workout and can not wait for shoulders and Traps tomorrow.......and it's FRIDAY!!!

[Quelly]

man your getting me all excited....and yeah.....you can find out what team bk is all about....just be ready to make a splash meet the cream of the crop

[cawiau]

Good workout, keep at it :)

[ehlisl]

man your getting me all excited....and yeah.....you can find out what team bk is all about....just be ready to make a splash meet the cream of the crop

Thanks Eric!

I am starting to sense a little hidden message?? :confused:......lol ;)


Good workout, keep at it :)

Thanks Carl! Keeping at it the best I can. That's all I can ask for. :D

[Quelly]

Thanks Eric!

I am starting to sense a little hidden message?? :confused:......lol ;)

I have absolutely no idea what you could be referring to

[J_Bo]

Strong numbers Bro! Reverse BB Rows, I'm assuming are just a supinated grip? If so, those are big #'s on those, Buddy!

Unfortunately I did those today, so now I can't post my numbers because I'll look like a sissy mary in comparison :(





:D

[ehlisl]

I have absolutely no idea what you could be referring to

I don't either. Wait, what?? :D


Strong numbers Bro! Reverse BB Rows, I'm assuming are just a supinated grip? If so, those are big #'s on those, Buddy!

Unfortunately I did those today, so now I can't post my numbers because I'll look like a sissy mary in comparison :(


:D

Thanks big J! You got it on the BB's! Underhand and keep it close to the body it really hits a different angle.

And you better post away brother! I bet you made them look goooood! :D

......remember I weigh more than you now! :p ;)


Now off to the gym.......LIGHTWEIGHT BABY!!!

[cawiau]

......remember I weigh more than you now! :p ;)

Talking of weight, when will we get some progress pictures?


Now off to the gym.......LIGHTWEIGHT BABY!!!

Kill it ;)

[ehlisl]

Talking of weight, when will we get some progress pictures?

Kill it ;)

I am still currently higher with my macros till next week. Then I will pretty much be spot on and kicking ass! :D

So to answer your Q Carl, next weekend the "plump" pics will come out :)

......and the shoulders were killed! ;) Thanks! Gotta keep it going and bring up the foundation today, legs in the PM!

[cawiau]

So to answer your Q Carl, next weekend the "plump" pics will come out :)

I will be waiting :p



......and the shoulders were killed! ;) Thanks! Gotta keep it going and bring up the foundation today, legs in the PM!

Why can't I be like you ;) Keep rocking it :)

[gymratluke]

Rd_rz13rbh8

WHOA...




Seriously, that just got me all pumped up to go hit the back hard!




Too bad I cant deadlift :(




But thanks 4 the motivation :)

[ehlisl]

I will be waiting :p

Why can't I be like you ;) Keep rocking it :)

Come on Carl! Shoot higher than that! ;)

And you know I will keep it rocking!!


WHOA...

Seriously, that just got me all pumped up to go hit the back hard!

Too bad I cant deadlift :(

But thanks 4 the motivation :)

LUUUUUKE! Thanks buddy! Still getting used to them, only the 2nd time with that stance. really going to rotate them in now :D. And not being able to deadlift, its all good there is always ways to work around it and get it done. I know many people who have FREAKY legs and are not able to squat anymore. It is just one movement of many, just find what works for you.

[ehlisl]

*warm-ups excluded

Leg press- 3x10(11 plates per side) / 1x8(11 plates per side)*1x20(5 plates per side)
Walking lunges- 4x10 (per leg)
V-Squat- 3x12
Leg extensions- 2x15 / 3x10 / 2x20

Misc
Great workout! Killed it Ninja style! All black, in and out! :D

[MarkVI]

*warm-ups excluded

Leg press- 3x10(11 plates per side) / 1x8(11 plates per side)*1x20(5 plates per side)
Walking lunges- 4x10 (per leg)
V-Squat- 3x12
Leg extensions- 2x15 / 3x10 / 2x20

Misc
Great workout! Killed it Ninja style! all black, in and out! :D

Big workout luke!! that's a whole lotta plates for that many reps!

[cawiau]

Big workout luke!! that's a whole lotta plates for that many reps!

X 2
keep kicking ass!

[ehlisl]

Big workout luke!! that's a whole lotta plates for that many reps!


X 2
keep kicking ass!

Thanks guys!! Legs are feeling great today!! The kind of great where you know you did damage!! :D

-----------------------------------------------------------------------------
Sunday- 45 min Recom bike + Stretching

Misc
Not much going on taday, off from weights. Really starting to bring up the cardio.....time to start to leaning out. :)

[ehlisl]

I have been working on a few Articles lately and came across some pictures of my first competiton in 2002, The 2002 WFNA Rock Mountian Natural. It was a drug/poly tested show on same guide lines as the NANBF/INBF 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 and 1st in Jr's (I was the only Jr ;)) It was an eye opener and had me addicted for more. It has been a learning experience ever since.

I am posting some comparison shots from the 2009 INBF Washington State Natural, where I weighed in at 198lbs. 7 years of training under my belt and 24lbs heavier on stage.

This is proof that it is you against you, strive to beat your best every time.

2002http://i726.photobucket.com/albums/ww263/ehlisl/Old%20Bodybuilding/scan0001.jpg 2009http://photos.bodybuilding.com/data/500/mm207.jpg

2002 http://i726.photobucket.com/albums/ww263/ehlisl/Old%20Bodybuilding/scan0002.jpg 2009 http://photos.bodybuilding.com/data/500/side_tri120.jpg

2002 http://i726.photobucket.com/albums/ww263/ehlisl/Old%20Bodybuilding/scan0003.jpg 2009 http://photos.bodybuilding.com/data/500/Overall_Back_Lat_1.jpg

[cawiau]

time to start to leaning out. :)

you said it :D

[ehlisl]

I have been working on a few Articles lately and came across some pictures of my first competiton in 2002, The 2002 WFNA Rock Mountian Natural. It was a drug/poly tested show on same guide lines as the NANBF/INBF 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 and 1st in Jr's (I was the only Jr ;)) It was an eye opener and had me addicted for more. It has been a learning experience ever since.

I am posting some comparison shots from the 2009 INBF Washington State Natural, where I weighed in at 198lbs. 7 years of training under my belt and 24lbs heavier on stage.

This is proof that it is you against you, strive to beat your best every time.

2002http://i726.photobucket.com/albums/ww263/ehlisl/Old%20Bodybuilding/scan0001.jpg 2009http://photos.bodybuilding.com/data/500/mm207.jpg

2002 http://i726.photobucket.com/albums/ww263/ehlisl/Old%20Bodybuilding/scan0002.jpg 2009 http://photos.bodybuilding.com/data/500/side_tri120.jpg

2002 http://i726.photobucket.com/albums/ww263/ehlisl/Old%20Bodybuilding/scan0003.jpg 2009 http://photos.bodybuilding.com/data/500/Overall_Back_Lat_1.jpg

Time for work!

[JENerator]

Without a doubt, you beat the shhh outta yourself! Fantastic comparison pics! :)

[Whomper107]

Very cool post Luke, you've made some serious headway over the last several years. It's really encouraging for me to see that you've been able to make that sort of progress... although I always try to keep a positive attitude, sometimes it feels like I'm barely moving forward at all. Nice to see what a few solid years of work can do. Awesome deadlift video too, amazing display of strength!

[Squizzzer]

wow

[cawiau]

Without a doubt, you beat the shhh outta yourself! Fantastic comparison pics! :)

I could not agree with this more :D:D

[Diskd]

been lurking in this journal and actually laughed out loud when i saw the stage mass added to your physique! wow!

so why do so many people think naturally you cant add amazing size year after year!?

damn that is freakish! great motivation for all of us imo

[ehlisl]

Without a doubt, you beat the shhh outta yourself! Fantastic comparison pics! :)

Thanks Jen! Now its your turn to set the standard this year, can't wait to see!! It's going to be high!!! :D


Very cool post Luke, you've made some serious headway over the last several years. It's really encouraging for me to see that you've been able to make that sort of progress... although I always try to keep a positive attitude, sometimes it feels like I'm barely moving forward at all. Nice to see what a few solid years of work can do. Awesome deadlift video too, amazing display of strength!

Thanks Evan. I appreciate it! One thing is for sure you may not always feel like you are moving forward, but you are. Sometimes you need to just step back and see the changes that have occured. Training naturally just may take a little longer but its worth it, thats the reason people need to actually set realistic goals and stick to them. Time can only tell where your progress will end, all you have to do is not stop. :D


wow


I could not agree with this more :D:D

Thanks Adam and Carl. You must have liked the spiked hair....lol


been lurking in this journal and actually laughed out loud when i saw the stage mass added to your physique! wow!

so why do so many people think naturally you cant add amazing size year after year!?

damn that is freakish! great motivation for all of us imo


Thanks. :D In that first comp I had no idea what I was getting myself into. I was already semi-lean from track (what I thought was lean) so I didn't diet enough, but loved the experience. Since that competition it has been a lean-as-you-go experience and I have really been able to lean how my body responds to certin things. I wanted to post this because I know how frusterating it can be to not see physical changes day in and day out. The improtant thing is that changes are happening, it just takes time, consistancy and determination to improve and bring your absolute best. You, yourself are your biggest competition.

[JENerator]

Thanks Jen! Now its your turn to set the standard this year, can't wait to see!! It's going to be high!!! :D
Where in the world do all of these dang butterflies keep coming from?? It's January! So weird... ;)


You, yourself are your biggest competition.
True! And one helluva a competitor at that! :D

[gymratluke]

Wow thats one helluva a change you've made over the past few years man! Very inspirational!

[Quelly]

but Dr Joe says you get 90% of your gains in your first year

;)

[ehlisl]

Where in the world do all of these dang butterflies keep coming from?? It's January! So weird... ;)

Butterflies are good luck Jen!! It's a good thing!!! :D


Wow thats one helluva a change you've made over the past few years man! Very inspirational!

The biggest changes have actually happend over the past 2 years, must be because I am getting more mature...Pretty soon I'll be getting hair in funny places....then I would just shave it!....lol ;)

But on a serious note, Thanks Luke! The past few years I have really become more aware of how my body responds to certin things and I have really come to terms that the amount of weight doesn't matter, to a certin point.


but Dr Joe says you get 90% of your gains in your first year

;)

I was waiting for Eric on that one. ;) One reason I am not a firm believer in genetic limitations, which is a totally different topic. One must keep changing the demands placed on your body to keep improving.

You always have to remember that physical performance and muscle gains are two totally different things.

[ehlisl]

*warm-ups excluded

BB Incline- 1x12@275 / 2x8@295*1x8@225 (these 2 sets were a killer!! Drops sets both times.)
DB Flat press- 2x10@110's / 2x10@100's
Machine Flys- 2x8 / 2x10
Low pully cable flys- 4x10

Misc
AWESOME WORKOUT!! I am starting to lift with a buddy I have known for a couple of years and he is just wanting a change of pace from his usual workout, so he is following along for a few weeks. Which is great by me, I now have someone to spot and keep the intensity up for a bit. We kept it fast with no talkie ;)

[J_Bo]

Awesome job Luke! Incline DB's AFTER 2 dropsets of incline BB's!?!? You're loco and I like it :D

[RichKnapp]

awesome job luke! Incline db's after 2 dropsets of incline bb's!?!? You're loco and i like it :d

x 2

[cawiau]

awesome job luke! Incline db's after 2 dropsets of incline bb's!?!? You're loco and i like it :d


x 2

x 3 :D:D

[ehlisl]

Awesome job Luke! Incline DB's AFTER 2 dropsets of incline BB's!?!? You're loco and I like it :D

Thanks Big Jason! I'm not that loco though, it was Flat DB's after Incline BB. ;)

I don't like to lift in the same plain of motion back to back, they are too similar of a lift.


x 2


x 3 :D:D

Thanks guys! :o :D

[ehlisl]

*Warm-ups excluded

Cable curls- 2x8 / 1x10 / 1x15
SS
Dips- 2x20(+45) / 2x12(+90)

Incline curls- 2x12 / 2x10
SS
Machine Tri extensions- 4x10

DB Crossbody Hammer curls- 3x10 / 1x8
SS
Single arm rope kickbacks- 2x12 / 1x10 / 1x8

Hanging leg raise- 3x15 / 1x12
Cable crunch- 2x10
Decline crunch- 3x12

Misc
Kicked it into 2nd gear today, dripping!! :D It could have been from the 100+ extra people in the gym with their New Year's resolutions! Great workout and ready for more! The fun has officially started!!!

[MarkVI]

Misc
Kicked it into 2nd gear today, dripping!! :D It could have been from the 100+ extra people in the gym with their New Year's resolutions! Great workout and ready for more! The fun has officially started!!!

They're not the for the New Years Resolution -- they're there to watch the carnage you unleash :cool:

[FATHER FLEX]

That incline drop set is brutal...TWICE! :D You drop plenty of weight the first week or two?

[TQsmooth5]

Hey Luke

Looks like the lifting is still going strong. I know what you mean about the New Year's people! It's already starting to drop off around our gym though.

Keep it up!

[JENerator]

Misc
Great workout and ready for more! The fun has officially started!!!
Great workout, Luke! And good to know that the fun has indeed "officially" started! Let's kick this shhh into high gear!! :D

[Quelly]

I was waiting for Eric on that one. ;) One reason I am not a firm believer in genetic limitations, which is a totally different topic. One must keep changing the demands placed on your body to keep improving.

You always have to remember that physical performance and muscle gains are two totally different things.

well i have to say....seeing you compete over 20lbs heavier and leaner compared to your initial contest, and seeing Doug Miller do the same thing...and personally competing about 3lbs heavier and a good 2% bodfyat leaner from one season to the next, makes me think that maybe Dr Joe might be wrong in this one isolated instance, which I think is a first....and hey....thats a good thing, because I was starting to think he was a robot or made a pact with a demon so that he would always be right about everything all the time ;)

[ehlisl]

They're not the for the New Years Resolution -- they're there to watch the carnage you unleash :cool:

I wish, then maybe they would stay out of the way......lol ;)

Thanks Alex!!


That incline drop set is brutal...TWICE! :D You drop plenty of weight the first week or two?

Thanks Bert! My body is still adjusting from the lower CHO, I am still tweaking and will actually change it to 200 grams. Feel better there :D

I will let you know where the weight stops at this weekend :D As of right now things are looking good and I am feeling good about it!!


Hey Luke

Looks like the lifting is still going strong. I know what you mean about the New Year's people! It's already starting to drop off around our gym though.

Keep it up!

Thanks Tony, your getting real close buddy! I have a ways to go!

I have a feeling this is going to be a good year for you!!


Great workout, Luke! And good to know that the fun has indeed "officially" started! Let's kick this shhh into high gear!!

KICKIN IT!! Thanks Jen!! :D

I guess the "Washingtonians" are a little more open about the prep, just not the comps ;)


well i have to say....seeing you compete over 20lbs heavier and leaner compared to your initial contest, and seeing Doug Miller do the same thing...and personally competing about 3lbs heavier and a good 2% bodfyat leaner from one season to the next, makes me think that maybe Dr Joe might be wrong in this one isolated instance, which I think is a first....and hey....thats a good thing, because I was starting to think he was a robot or made a pact with a demon so that he would always be right about everything all the time ;)

I know what you mean and it's not that he is wrong at all, it's just this is a subject that everyone wants to prove false.

Here is an example and this one's deep........

I believe genetics are like playing cards. We are all delt a certain hand. How you play that hand is up to you, but all I can tell you is that I WILL NEVER FOLD.

[ehlisl]

*warm-ups excluded

BB SLDL- 1x12@405 / 2x10@405
Single leg curls- 4x8
Reverse Hypers- 2x12 / 2x10
Abductors- 3x12
Adductors - 3x12
Seated leg curls-2x20

Standing calf machine- 2x15 / 2x10
Seated Calf- 4x12



Misc
Slammed it tonight and overall I am feeling great with the diet and cardio changes so far. Also, the gym was pretty dead, kind of nice :D

[MarkVI]

*warm-ups excluded

BB SLDL- 1x12@405 / 2x10@405
Single leg curls- 4x8
Reverse Hypers- 2x12 / 2x10
Abductors- 3x12
Adductors - 3x12
Seated leg curls-2x20

Standing calf machine- 2x15 / 2x10
Seated Calf- 4x12



Misc
Slammed it tonight and overall I am feeling great with the diet and cardio changes so far. Also, the gym was pretty dead, kind of nice :D


Big SLDL's man! I get crap sometimes when doing those abductors and adductors.....but they're the win for sure.

[ehlisl]

Big SLDL's man! I get crap sometimes when doing those abductors and adductors.....but they're the win for sure.

Thanks and I know what you mean Alex. A few people used to give me crap all the time untill they started throwing them in and all their lower compound lifts improved :cool: Oh well.. ;)

[thepacman]

Dude I love the abductors and adductors! I feel like since I have started incorporating them my squats have improved big time. Great workout buddy.

[ehlisl]

Dude I love the abductors and adductors! I feel like since I have started incorporating them my squats have improved big time. Great workout buddy.

Same goes for me Phil! Started with track and etc. then kept them in, they may look funny but they help and I can take all the help I can get :D

[ehlisl]

*Warm-ups excluded

Wide grip Pulldowns- 3x8 / 1x10*1x12
Seated Neutral grip row- 2x10 / 2x8
Ehlis Rows :cool: - 3x10 / 1x20
FM Narrow grip pulldowns- 3x15
Stiff arm pulldowns- 4x10

Misc
BIG BACK DAY! I was really feeling good and in the zone! To be continued tomorrow.... :D

[JENerator]

*Warm-ups excluded

Wide grip Pulldowns- 3x8 / 1x10*1x12
Seated Neutral grip row- 2x10 / 2x8
Ehlis Rows :cool: - 3x10 / 1x20
FM Narrow grip pulldowns- 3x15
Stiff arm pulldowns- 4x10

Misc
BIG BACK DAY! I was really feeling good and in the zone! To be continued tomorrow.... :D
In the zone, great back workout, nice lil 20 rep set of Ehlis rows--I give this workout a big thumbs up! :D


What kind of weight you move on that 20 repper?? Or % max?

Have a great weekend!

[ehlisl]

In the zone, great back workout, nice lil 20 rep set of Ehlis rows--I give this workout a big thumbs up! :D


What kind of weight you move on that 20 repper?? Or % max?

Have a great weekend!

Thanks Jen!! :D

On the working sets I was using 3x45's per side, then I stripped a plate and took a sec to catch my breath. Then finished the 20 reps with 2x45's per side. I don't really use %'s anymore, I just go by feel and focus on form.


And way to go, you got me all excited...it's still only Friday!! ;)

[cawiau]

Thanks Jen!! :D

On the working sets I was using 3x45's per side, then I stripped a plate and took a sec to catch my breath. Then finished the 20 reps with 2x45's per side. I don't really use %'s anymore, I just go by feel and focus on form.


And way to go, you got me all excited...it's still only Friday!! ;)

Strong mofo in here :eek:
Keep kicking ass bro ;)

[ehlisl]

Strong mofo in here :eek:
Keep kicking ass bro ;)

Giving it my best Carl, Thanks buddy!!

The ass kicking is going to start in about 30 minutes.....Light Weight!! :D

[ehlisl]

*warm-ups excluded

Hammerstrength Shoulder press- 2x10(150 per side) / 1x8(160 per side)*1x12(90 per side)
SS
DB Shrugs- 3x15@140's

Seated DB Lateral raise- 1x12@55's / 2x10@60's / 1x12@50's
SS
Reverse machine flys- 4x10

Rope upright row- 3x10
Single arm cable front raise- 3x12
SS
wide grip BB shrugs- 4x10 (slow and squeeze)

Misc
Really felt great on this workout! Strength was really up even with the fast pace and Supersetts, so I can't complain......Legs tomorrow, prep style! :D

[MarkVI]

Fast paced for sure Luke - great work. full speed ahead bro

[jked4life]

Wow Luke, what a transformation over the past years. It's amazing to see the difference. There's certainly a size difference in the upper body but you can also see the muscle maturity and hardness you didn't have back then... not to mention a completely different set of wheels.


Sick workouts as usual.

[cawiau]

Really felt great on this workout! Strength was really up even with the fast pace and Supersetts, so I can't complain......Legs tomorrow, prep style! :D

You are rocking this sh*t ;)

[FATHER FLEX]

Leg day will be nonsense, things that look like typos, but are the actual reps and weights he used. :D

[J_Bo]

Leg day will be nonsense, things that look like typos, but are the actual reps and weights he used. :D

lol. Sounds about right for this crazy Luke guy :D

[ehlisl]

Fast paced for sure Luke - great work. full speed ahead bro

Thanks Alex! Really picking up steam, gotta stay on the train!! :D


Wow Luke, what a transformation over the past years. It's amazing to see the difference. There's certainly a size difference in the upper body but you can also see the muscle maturity and hardness you didn't have back then... not to mention a completely different set of wheels.


Sick workouts as usual.

Thanks Matt!! To tell you the truth I was a late bloomer, I didn't really start putting on size untill 23-24 years old. Now Im not really focusing the weight like I used to, but the quality is night and day. Much deeper and more strict. Hopefully it helps bring a night and day package this year.

Always a work in progress, things will improve this year! Thanks again!


You are rocking this sh*t ;)

If the gym's a rockin, don't come a knockin..... ;)


Leg day will be nonsense, things that look like typos, but are the actual reps and weights he used. :D


lol. Sounds about right for this crazy Luke guy :D

Thanks guys! You really know how to get a guy excited for leg day!!......crazy excited!!! :eek: ;)

[ehlisl]

*warm-ups excluded

Squats- 1x10@455 / 2x8@455 / 1x12@225 (squeeze)
Narrow leg press(feet high)- 3x10 / 1x15
Lunges- 2x10 / 2x8
Leg extensions- 3x15 / 2x12 / 1x20

Misc
Legs really felt good, wanted to go a little heavier and hit it at parallel. Also, so far so good with the IT's. I have been really focusing on flexibility and have been using the foam roller religiously. I even bought one for at home, now Its getting serious. :D

[J_Bo]

Nice, Buddy! 10 @ 455 is NO JOKE! Good to hear about the ITs!

[cawiau]

Strong squats numbers bro ;)

[FATHER FLEX]

I bet you get quite the crowd around you with 455 on your back, specially at gyms durng this time of the year.

[ehlisl]

Nice, Buddy! 10 @ 455 is NO JOKE! Good to hear about the ITs!

Thanks Jason! They felt pretty good, not ATG or "Bosak" box squats low ;) I just wanted to get back under it and hit them at parallel.


Strong squats numbers bro ;)

Thanks Carl. Gotta make them translate to the stage! Thanks again :D


I bet you get quite the crowd around you with 455 on your back, specially at gyms durng this time of the year.

Thanks Berto and I do hate the New Year ;):D

On Saturdays I usually wait untill the late afternoon to go into the gym for legs. It's great, there are about 2-3 other people lifting.....but right now there are actually about 10, so not too many gaizers...lol...funny thing is Tara gets more looks when she is under the squat bar because she is out lifting them.....I guess people get sick of looking at the Big Ape....yes someone called me that once. :D

[JENerator]

...lol...funny thing is Tara gets more looks when she is under the squat bar because she is out lifting them.....I guess people get sick of looking at the Big Ape....yes someone called me that once. :D
Great job on the squats, ya big ape! ;) :p hehee? Kiddin!!!

I love that your girl Tara is kickin butt and showing up some of the boys! Very cool! :D

[ehlisl]

Great job on the squats, ya big ape! ;) :p hehee? Kiddin!!!

I love that your girl Tara is kickin butt and showing up some of the boys! Very cool! :D

Thanks Jen, I'll remember that one ;)

Tara is always a big inspriation. She makes me work harder every day, that way she can't out lift me!! :D

[RichKnapp]

Thanks Jen, I'll remember that one ;)

Tara is always a big inspiration. She makes me work harder every day, that way she can't out lift me!! :D

Good drive inspiration. ;)

[ehlisl]

Good drive inspiration. ;)

I also have to wear sleeves so you don't see the bruses, but that's only if I get out of line. ;)

[ehlisl]

*warm-ups excluded

DB Press- 1x14@125's / 1x10@140's*1x10@80's / 2x10@120's
BB Decline- 4x10@225 (slow reps no lockout)
Wide neutral grip incline press- 2x12 / 2x10
Cable flys(mimic most muscular)- 4x10

Cable crunch- 3x12
Ab sled- 3x20
Flat crunch- 3x18

Misc
Great workout! The weights were all over the place on the DB's, I couldn't get it to feel right so I ended up dropping the weight and just squeezing out the last two sets. Finished strong and really turned the intensity up a notch!

[MarkVI]

*warm-ups excluded

DB Press- 1x14@125's / 1x10@140's*1x10@80's / 2x10@120's
BB Decline- 4x10@225 (slow reps no lockout)
Wide neutral grip incline press- 2x12 / 2x10
Cable flys(mimic most muscular)- 4x10

Cable crunch- 3x12
Ab sled- 3x20
Flat crunch- 3x18

Misc
Great workout! The weights were all over the place on the DB's, I couldn't get it to feel right so I ended up dropping the weight and just squeezing out the last two sets. Finished strong and really turned the intensity up a notch!


Huge numbers Luke! When you're lifting what's your #1 priority? Feeling and squeezing the contraction it sounds like?

In for bruise pictures.

[JENerator]

Thanks Jen, I'll remember that one ;)

Tara is always a big inspriation. She makes me work harder every day, that way she can't out lift me!! :D
Hehee I was on the edge with that one, huh?! :o Tara may kick my butt if I'm not nice, LUKE! If she can keep you in line, well then she's got to be a bada$$! :)

I think it's great when a couple can workout together, motivate each other and have fun in the gym! It's such a big part of many of our lives, so nice to share it!

*warm-ups excluded

DB Press- 1x14@125's / 1x10@140's*1x10@80's / 2x10@120's
BB Decline- 4x10@225 (slow reps no lockout)
Wide neutral grip incline press- 2x12 / 2x10
Cable flys(mimic most muscular)-4x10
Nice pressing LUKE! 125'sx14 & 140sx10... sweet! Keep on pushin' the limits! :D

[J_Bo]

woah! 140's x 10!!! :eek:

[ehlisl]

Huge numbers Luke! When you're lifting what's your #1 priority? Feeling and squeezing the contraction it sounds like?

In for bruise pictures.

Thanks Alex. #1 is the how the contraction feels so you can get the most out of each rep. That is one reason I cycle through weights, you can't keep hitting PR's all the time. So if Im not hitting those I am going to be getting the most out of each rep that I can. :D

And I will see what I can do about the pics. ;)


Hehee I was on the edge with that one, huh?! :o Tara may kick my butt if I'm not nice, LUKE! If she can keep you in line, well then she's got to be a bada$$! :)

I think it's great when a couple can workout together, motivate each other and have fun in the gym! It's such a big part of many of our lives, so nice to share it!

Nice pressing LUKE! 125'sx14 & 140sx10... sweet! Keep on pushin' the limits!


Thanks Jen! Zero Limits!!

A couple that works out together, stays together..... and you know about bada$$ Jen....you are one!!

Also, she laughed when you called me an Ape. :D



woah! 140's x 10!!! :eek:

Thanks J, the only reason your not hitting those is because your home gym doesn't have them :D .... Now if we could only get some bigger ones like the Cali boys!! 150's-170's!! I would love to try those!! You could give those adult names! :D

[cawiau]

Seriously you are a true inspiration :)

[ehlisl]

Seriously you are a true inspiration :)

Thanks for all the support Carl I really appreciate it! Keep up the amazing progress buddy!!

[ehlisl]

*warm-ups excluded

EZ Bar curls- 2x15 / 2x10 / 1x20
Machine Pressdowns- 4x20
Single arm DB Preacher curls- 3x15
Single arm reverse pressdowns- 4x12
BB Curls- 4x10@95 (super slow constant tension)
Single arm DB OH entensions- 4x10@40's


Misc
Met up with my friend Eric who wanted to follow along for a few weeks. We blasted through it again today. The rest times through the whole workout consisted of when Eric was preforming his sets. Needless to say we were dripping and work was done this Tuesday afternoon :D

[Blazed]

IN for this one! As long as you allow obese folks in here ;)

[MarkVI]

*warm-ups excluded

EZ Bar curls- 2x15 / 2x10 / 1x20
Machine Pressdowns- 4x20
Single arm DB Preacher curls- 3x15
Single arm reverse pressdowns- 4x12
BB Curls- 4x10@95 (super slow constant tension)
Single arm DB OH entensions- 4x10@40's


Misc
Met up with my friend Eric who wanted to follow along for a few weeks. We blasted through it again today. The rest times through the whole workout consisted of when Eric was preforming his sets. Needless to say we were dripping and work was done this Tuesday afternoon :D


Well, I know what I'm doing for arm day tomorrows ;)

[andrewpoleon]

Wow did not notice the new log! I'm in :D

[ehlisl]

IN for this one! As long as you allow obese folks in here ;)

Paul, you are far from buddy! Glad to see you around and you are always more than welcome!!
:D

Well, I know what I'm doing for arm day tomorrows ;)

You did legs! :p


Wow did not notice the new log! I'm in :D

There's Andrew! Fellow Washingtonian! :D Glad to have you in as well buddy!!

[ehlisl]

*Warm-ups excluded

Sumo Deads- 2x10@495 / 1x8@545 (Yeah buddy!:D)
Laying leg curls- 2x10 / 2x8
SS
Reverse Hypers- 4x10
Abductors- 3x12
SS
Adductors- 3x12
Seated Leg curls- 2x15 / 2x10

Misc
Sumos were feeling real good, so I decided to up the weight for the last set. Killed them!! After those, kept it fast paced and really had to try to keep the barf down ;) Overall I am really happy with the progress with this movement. Thanks E! :D

[andrewpoleon]

*Warm-ups excluded

Sumo Deads- 2x10@495 / 1x8@545 (Yeah buddy!:D)
Laying leg curls- 2x10 / 2x8
SS
Reverse Hypers- 4x10
Abductors- 3x12
SS
Adductors- 3x12
Seated Leg curls- 2x15 / 2x10

Misc
Sumos were feeling real good, so I decided to up the weight for the last set. Killed them!! After those, kept it fast paced and really had to try to keep the barf down ;) Overall I am really happy with the progress with this movement. Thanks E! :D

So how are sumos different from regular?


PS Ya go Washington! Hopefully I can really rep it, in maybe 2 years? :D

[MarkVI]

*Warm-ups excluded

Sumo Deads- 2x10@495 / 1x8@545 (Yeah buddy!:D)
Laying leg curls- 2x10 / 2x8
SS
Reverse Hypers- 4x10
Abductors- 3x12
SS
Adductors- 3x12
Seated Leg curls- 2x15 / 2x10

Misc
Sumos were feeling real good, so I decided to up the weight for the last set. Killed them!! After those, kept it fast paced and really had to try to keep the barf down ;) Overall I am really happy with the progress with this movement. Thanks E! :D

Awesome Workout luke - 545 is some beastly weight! adductors and abductors ftw!

[ehlisl]

So how are sumos different from regular?
PS Ya go Washington! Hopefully I can really rep it, in maybe 2 years? :D

It's a "Cali" Hybrid...Use a slighlty wider stance and the grip is inside the knees. It is more natural to my build.


Awesome Workout luke - 545 is some beastly weight! adductors and abductors ftw!

Thanks Alex. Once it is off the ground.....LIGHTS OUT!! :D Pretty much killed me the rest of the workout and I am feeling it today....good stuff!!

.....You know it's because of the Add/Abd's ;)

[ehlisl]

*Warm-ups excluded

Pullups(BW)- 1x18/1x15/1x12/1x10/1x8
Seated cable row- 2x10 / 1x8 / 1x8*8
Wide cable pulldowns- 4x10
V-handle pulldowns- 2x12 / 2x10
Cable stiff arm pulldowns- 3x10 / 1x12

Misc
Went with more guided movements and cables today, I am pretty blasted after yesterdays deads. So I really slowed things down and focused on the contractions. :D Great pump and ready for shoulders and traps tomorrow!!

[FATHER FLEX]

That deadlift makes NO SENSE! Do you feel safer with Sumo's?

Oh and when do we get the nudez?

[Quelly]

*Warm-ups excluded

Sumo Deads- 2x10@495 / 1x8@545 (Yeah buddy!:D)
Laying leg curls- 2x10 / 2x8
SS
Reverse Hypers- 4x10
Abductors- 3x12
SS
Adductors- 3x12
Seated Leg curls- 2x15 / 2x10

Misc
Sumos were feeling real good, so I decided to up the weight for the last set. Killed them!! After those, kept it fast paced and really had to try to keep the barf down ;) Overall I am really happy with the progress with this movement. Thanks E! :D

I do what I can...now quit repping out more than my 1rm for sets of 8 lol

[ehlisl]

That deadlift makes NO SENSE! Do you feel safer with Sumo's?

Oh and when do we get the nudez?

Thanks Berto! I am more than happy being able to hit that while starting my prep, gets me all excited :D

Now that I am getting the form down I feel 100% safer and much stronger during the lift, which is helping big time with the poundage being pulled from the floor, but I do have to say that last set killed me for the rest of the workout. I almost tossed it during deads.. ;)

Nudez come out this weekend! Not in trunks! :D


I do what I can...now quit repping out more than my 1rm for sets of 8 lol

Thanks Eric. This is proof to be open to new things, such as stance and etc. It was a 10LB PR for 8 reps!

[J_Bo]

In for teh Nudez!

That pulling is just plain absurd!

[healthybodies]

Sumo Deads- 2x10@495 / 1x8@545 (Yeah buddy!:D)


WTF?? R U Phukin with us :eek:

[cawiau]

DAMN :eek::eek:
I need to start trying sumos... I just never feel comfortable at it!

[ehlisl]

In for teh Nudez!

That pulling is just plain absurd!

Thanks Jason, still trying to catch up! Thats why I say Im not trunk ready like you ;)


WTF?? R U Phukin with us :eek:

Big Brad! No Phukin here :D Ty saw the whole thing, but as of now I only have a vid from 495x8, it was my 2nd time trying them with that stance in the vid, so I didnt go crazy, just used it for a few working sets. I use to go super wide and never used them as a primary. I was an "old school" deadlifter, till I saw the light. ;) Now I am really getting confortable and confident with them. I have one goal for early in my prep, now I just have to do it!


DAMN :eek::eek:
I need to start trying sumos... I just never feel comfortable at it!

Stick with them and it will come around Carl. One thing is for sure, some people are built for traditional and some for sumo, use what suits you. :D

[ehlisl]

*warm-ups excluded

BB Shrugs- 3x25@225 (squeeze)
Shoulder press- 3x12 / 1x10*10
Cable single arm lateral- 2x15 / 1x10 / 1x8
Reverse Fly- 4x10
SS
Smithmachine upright row- 2x12 / 2x8
Cable Reverse shrugs- 2x12 / 2x10


Misc
Took a little bit to get going tonight so I used the BB shrugs as a good warm up and just focused on squeezing them out. Later picked up the pace and finished strong. Also, the gym is starting to die off slightly. There were only 5 people lifing.....it's great! :D

Hope everyone has a great weekend!!

[MarkVI]

*warm-ups excluded

BB Shrugs- 3x25@225 (squeeze)
Shoulder press- 3x12 / 1x10*10
Cable single arm lateral- 2x15 / 1x10 / 1x8
Reverse Fly- 4x10
SS
Smithmachine upright row- 2x12 / 2x8
Cable Reverse shrugs- 2x12 / 2x10


Misc
Took a little bit to get going tonight so I used the BB shrugs as a good warm up and just focused on squeezing them out. Later picked up the pace and finished strong. Also, the gym is starting to die off slightly. There were only 5 people lifing.....it's great! :D

Hope everyone has a great weekend!!

It's not dieing off here :mad: still absolutely packed to the brim! The Gym just changed ownership (sort of) and I guess everyone wants to get a membership now.... :(

Oh well, great WO luke!!

[ehlisl]

It's not dieing off here :mad: still absolutely packed to the brim! The Gym just changed ownership (sort of) and I guess everyone wants to get a membership now.... :(

Oh well, great WO luke!!

Thanks Alex! It was one of those that takes a bit to get going, but its a Juggernaut!! :D

http://geekoutonline.com/wp-content/uploads/Villains/Juggernaut/Juggernaut.jpg

I bet you get some returning members ;)

Stick with it, only a few more weeks till things die off a bit for you! Then there is no one to get in your way while lifting! :D

[MarkVI]

That was my favorite action figure as a kid ahaha!! Juggernaut ftw.

[ehlisl]

That was my favorite action figure as a kid ahaha!! Juggernaut ftw.

Mine was the Punisher! ...going to sound like a dork, but that was the one thing I collected as a kid. :D

[FATHER FLEX]

Mine was the Punisher! ...going to sound like a dork, but that was the one thing I collected as a kid. :D

Guilty as well! LOL

[ehlisl]

*warm-ups excluded

Front Squats- 1x20@225 / 2x18@225 / 1x15@225 / 1x12@225 / 1x10@225
Smithmachine Lunges - 4x10
FM Squat - 2x8 / 2x10
Leg extensions- 3x12
Single leg extensions- 1x12/10/8 (non-stop between)

Misc
Felt really good on front squats and kept things lighter, strict and ATG. I also used a narrow stance and killed the legs :D

[ehlisl]

Guilty as well! LOL

I knew it!! :D ;)

Wonder what the "Ivory Latino" would wear.......spandex!?!?

BTW...have you ever used Google on your nickname?????.......you know your nickname fits if the top search is you! ;)

[cawiau]

good workout bro, still waiting for the nudez :p

[ehlisl]

Saturday was officially 24 weeks out so I am putting up a few starting pictures to my prep. I have been increasing cardio and I have been 100% on my diet for a little over a week. I have a long way to go, but the good news is I am about 8 pounds lighter than last year and I am confident I will bring a better physique to the stage in July.

232lbs and white. So here you go, no laughing... ;)

http://i726.photobucket.com/albums/ww263/ehlisl/2010%20Prep/frontrelax24weeks.jpghttp://i726.photobucket.com/albums/ww263/ehlisl/2010%20Prep/mm24weeks.jpghttp://i726.photobucket.com/albums/ww263/ehlisl/2010%20Prep/frontlat24weeks.jpg

[SkNatural]

HOLT SH*T and all that is Thickness!!! Looks like you have a good start man, good work this past offseason.

[gymratluke]

Wow man, you're like, ENORMOUS!! lol

But really, you look thick as hell man, I cant wait to see your progress over the coming weeks! How often you think you'll post updated pics, every couple weeks or so?

[DKH8]

The third pic looks like your body is way too big for you head.... basically the opposite of Alberto :).

Your leg separation is insane especially for 24 weeks out

Keep up the great work

[RichKnapp]

Impresive. ^5

[MarkVI]

Saturday was officially 24 weeks out so I am putting up a few starting pictures to my prep. I have been increasing cardio and I have been 100% on my diet for a little over a week. I have a long way to go, but the good news is I am about 8 pounds lighter than last year and I am confident I will bring a better physique to the stage in July.

232lbs and white. So here you go, no laughing... ;)




Looking thick and wide bro! Excellent legs and well everything -- you're pretty lean too man, prep is going to be good to you!!

[andrewpoleon]

DAMN! Wow,,,, just wow!

[Quelly]

The third pic looks like your body is way too big for you head.... basically the opposite of Alberto :).
and I just spit diet root beer


seriously though luke, your in a great position....I KNOW your hams and glutes have improved with the work you've put in, your starting leaner, the only thing left to improve on is POSING. So who's gonna coach you big man or what's the plan? NOTHING LEFT TO CHANCE!

Not every guy who goes against you in the overall is gonna help you beat them like I did ;)

[JENerator]

Pics look great! You are sitting pretty at 24 weeks out, Luke! :)

[FATHER FLEX]

The third pic looks like your body is way too big for you head.... basically the opposite of Alberto :).

Well ummm...I got nothing. Just a big head problem. :D

Dammit Luke! Seriously, you are a BIG dude that is going to have an even BIGGER year.

[thepacman]

Luke your quads are crazy cut! Looking bigggggg! Jealousy sets in.... :)

[J_Bo]

Luke, I can never get over how sick your legs are!!! :eek: You look SO damn thick! Starting out where you're at, I can not even imagine what you're going to look like onstage this time around!!!

[mivi320]

Hey Luke I am in for the ride - I'm subbed :)

[jked4life]

Un-freakin-believable! You're huge!

5'9 and 232 pounds and you are amazingly solid. I would seriously hate to be stepping on stage anywhere near you. :)

[ehlisl]

HOLT SH*T and all that is Thickness!!! Looks like you have a good start man, good work this past offseason.

Thanks Scott! Thickness with alot of winter "snow." Gotta hold it down now and focus on the goal. I am pretty happy with the offseason gains, now I just have to keep on improving to the stage.


Wow man, you're like, ENORMOUS!! lol

But really, you look thick as hell man, I cant wait to see your progress over the coming weeks! How often you think you'll post updated pics, every couple weeks or so?

Thanks LUUUKE! I will post pics every few weeks. Pretty much like last year, it helps keep things in check.


The third pic looks like your body is way too big for you head.... basically the opposite of Alberto :).

Your leg separation is insane especially for 24 weeks out

Keep up the great work

Thanks alot, as you can tell the older I get I tend to store fat in the "spare tire" area ;) One thing is for sure it has really helped by keeping things down this offseason....it was short but sweeeeeet!

And your right, Berto's head is Frickin HUUUUGE! :D I think he leans forward on purpose ;)


Impresive. ^5

Thanks Rich, long ways to go. Each day is a day closer to yesterday and I am giving it more than my all!!

[ehlisl]

Looking thick and wide bro! Excellent legs and well everything -- you're pretty lean too man, prep is going to be good to you!!

Thanks Alex! I am feeling good so far, hopefully things have improved all around, I feel like they have.

Can't wait to hit a session when we are both deep in prep......now thats going to be fun! :D


DAMN! Wow,,,, just wow!

Thanks Andrew. I wan to make people go :eek:.... ;)


and I just spit diet root beer


seriously though luke, your in a great position....I KNOW your hams and glutes have improved with the work you've put in, your starting leaner, the only thing left to improve on is POSING. So who's gonna coach you big man or what's the plan? NOTHING LEFT TO CHANCE!

Not every guy who goes against you in the overall is gonna help you beat them like I did ;)

Funny thing was I was drinking Diet rootbeer when I read it too, seriously!

I really want to talk to you about a few things when ever you have some free time...... I'll just leave it at that for now.

And thanks again for everything Eric, this is going to be fun!!!!!


Pics look great! You are sitting pretty at 24 weeks out, Luke!

Thanks for all the support Jen!!!! As you can see I am a little more open about the prep ;)

I know how you do things over there....lol


Well ummm...I got nothing. Just a big head problem. :D

Dammit Luke! Seriously, you are a BIG dude that is going to have an even BIGGER year.

Atleast you know it Berto, its all smoke in mirrors....right? I thought it was just all your hair when I met you last year ;)

But really, Thank you Berto! All you guys have really helped in many ways that you may not know and it is all very much appreciated. I really am going to step it up, I will bring my ABSOLUTE BEST down there this year. What happens, happens and all I know is it is going to be a blast! Depending on how things end up in July, it could be a long season....And I will love every minute of it!!!! ;)

[ehlisl]

Luke your quads are crazy cut! Looking bigggggg! Jealousy sets in.... :)

Thanks Phil! Now the glutzz have to catch up :D


Luke, I can never get over how sick your legs are!!! :eek: You look SO damn thick! Starting out where you're at, I can not even imagine what you're going to look like onstage this time around!!!

Thanks Big J! I have a long way to go to catch up! I really am focusing on ripping them up from every angle. This year is going to be fun for both of us! Can't wait to see you step on stage brother!!


Hey Luke I am in for the ride - I'm subbed :)

Right on! Glad to have you along!!!


Un-freakin-believable! You're huge!

5'9 and 232 pounds and you are amazingly solid. I would seriously hate to be stepping on stage anywhere near you. :)

Thanks Matt! I weighed in at 198 last year, who knows what will happen this year, we will see. All I know is my main goal is to Blow last years physique off the stage!!

[cawiau]

http://i726.photobucket.com/albums/ww263/ehlisl/2010%20Prep/frontrelax24weeks.jpghttp://i726.photobucket.com/albums/ww263/ehlisl/2010%20Prep/mm24weeks.jpghttp://i726.photobucket.com/albums/ww263/ehlisl/2010%20Prep/frontlat24weeks.jpg

looking really thick bro and damn those quads :eek:

[Quelly]

Holla at a playa whenever!

[ehlisl]

looking really thick bro and damn those quads :eek:

Thanks Carl! Happy with the start, this year is going to be fuuuuun! :D


Holla at a playa whenever!

Thanks Eric, just no bitch slaps this time.... ;)

[ehlisl]

*Warm-ups excluded

EZ bar curls- 2x10@145 / 1x8@145*1x12@95 (Bar=25lbs)
Dips- 2x12(+90) / 1x10(+90)*1x12(BW) *Deep*
High pully curls- 2x15 / 2x10
Kickbacks- 4x10
Narrow Preacher curls- 2x20 / 2x12
Overhead Rope extensions- 4x12

Misc
Great workout! Kept it fast and I am really feeling strong right now, so I can't complain :D

[RichKnapp]

Nice EZ bars. I wish I could still do them. I used to love doing them.

[MarkVI]

*Warm-ups excluded

EZ bar curls- 2x10@145 / 1x8@145*1x12@95 (Bar=25lbs)
Dips- 2x12(+90) / 1x10(+90)*1x12(BW) *Deep*
High pully curls- 2x15 / 2x10
Kickbacks- 4x10
Narrow Preacher curls- 2x20 / 2x12
Overhead Rope extensions- 4x12

Misc
Great workout! Kept it fast and I am really feeling strong right now, so I can't complain :D

Right on buddy! Way to smash it big - strength and on pace. keep it up!

[Quelly]

Thanks Eric, just no bitch slaps this time.... ;)
don't act like you don't like it...

[ehlisl]

Nice EZ bars. I wish I could still do them. I used to love doing them.

Thanks Rich! They are one of my favs as well. They don't really give me the problems like BB do sometimes.


Right on buddy! Way to smash it big - strength and on pace. keep it up!

Thanks Alex. Trying to keep the momentum rolling! Not much longer till the fun starts for you too!!


don't act like you don't like it...

Eric, I'll hold this for a rainy day...... :D

http://shantytown.files.wordpress.com/2008/03/bitch-slap.jpg

[Quelly]

lol thats awesome

[ehlisl]

lol thats awesome

Thought you would like that......just print a few copies and keep them in your "pimp" robe pocket. :D

[ehlisl]

*warm-ups excluded

DB SLDL-8x10@140's
Leg curls- 3x10 / 2x8
Single leg kickbacks- 3x10
Abductor- 4x18
Aductor-2x16 / 2x12

Calf press- 2x20 /2x8
Seated calf- 3x12
Standing single leg calf machine-4x10

Misc
Really kicked it's ass today :cool: I really felt good on the SLDL's so kept it going, but the last 2 sets were real screamers! I also started working in the leg curls at set #5, then flowed through the workout.

[JENerator]

Way to burn up those hammies & glutes! That's a LOT of SLDLs!! WOW! :)

[MarkVI]

*warm-ups excluded

DB SLDL-8x10@140's
Leg curls- 3x10 / 2x8
Single leg kickbacks- 3x10
Abductor- 4x18
Aductor-2x16 / 2x12

Calf press- 2x20 /2x8
Seated calf- 3x12
Standing single leg calf machine-4x10

Misc
Really kicked it's ass today :cool: I really felt good on the SLDL's so kept it going, but the last 2 sets were real screamers! I also started working in the leg curls at set #5, then flowed through the workout.

Damn Luke - I'd say your assessment of said ass kicking is on the money! Way to do it bro

[Whomper107]

Looking good Luke, you have put yourself in a much better position this time around leanness wise. I think we can expect to see some SICK conditioning this year. Should compliment your 'natural tank' look nicely, tons of good mass on your frame :) Makin' us skinny guys look small!

[cawiau]

You killed it today :eek:

[coloBB]

things looking good man, keep this sh.. up!

[lth]

BIG luke.....looking massive man. Impressive sweep on the quads! Lats don't play either.

[healthybodies]

and I just spit diet root beer


seriously though luke, your in a great position....I KNOW your hams and glutes have improved with the work you've put in, your starting leaner, the only thing left to improve on is POSING. So who's gonna coach you big man or what's the plan? NOTHING LEFT TO CHANCE!

Not every guy who goes against you in the overall is gonna help you beat them like I did ;)

I hear this guy Jeff Alberts is a GREAT posing coach ;)

[ehlisl]

Way to burn up those hammies & glutes! That's a LOT of SLDLs!! WOW! :)

Thanks Jen......Just livin the Dream :D

One thing that has changed, trying for a little more junk in the trunk!


Damn Luke - I'd say your assessment of said ass kicking is on the money! Way to do it bro

Thanks Alex! Didn't toss it though, thats a whole new level!!!

It would be kind of a pain if I did though, then I would have to weigh it. Then decide to eat it again or just sub in something ;)


Looking good Luke, you have put yourself in a much better position this time around leanness wise. I think we can expect to see some SICK conditioning this year. Should compliment your 'natural tank' look nicely, tons of good mass on your frame Makin' us skinny guys look small!

Never been called a "Tank" before, but thanks Evan! ;)

That was one goal, with many more to focus on as well. You will see some SICK conditioning too. All I know is I will improve from last year, that is the main goal. Doesn't matter how much muscle you carry if you can't see it :D

oh and did you just call me fat???? ;)


You killed it today :eek:

Trying to, thanks Carl!!!!!


things looking good man, keep this sh.. up!

Gotta keep on keeping on! Thanks Evan! Your in good hands with 3D!!!


BIG luke.....looking massive man. Impressive sweep on the quads! Lats don't play either.

Thanks Tommy! Kill it these last few weeks buddy!


I hear this guy Jeff Alberts is a GREAT posing coach ;)

I thought I knew someone......That man knows his ****!! That is already a thought in process...

[ehlisl]

*warm-ups excluded

Reverse grip pulldowns- 2x8 / 1x10 / 1x10*10
Narrow Grip Bentover rows- 2x10@(7 plates) / 1x8(7 plates+25)*1x12(4 plates)
Seated T-Bar machine- 2x12 / 2x10
Neutral Wide grip pulldown- 3x12 (Slow and squeeze)
Stiff arm pulldowns- 4x10

Misc
Really good workout today. Things just felt "on point" through the whole thing and I am very happy with the Narrow grip bentover rows. Another one down in the books and on to the next! :D

[MarkVI]

*warm-ups excluded

Reverse grip pulldowns- 2x8 / 1x10 / 1x10*10
Narrow Grip Bentover rows- 2x10@(7 plates) / 1x8(7 plates+25)*1x12(4 plates)
Seated T-Bar machine- 2x12 / 2x10
Neutral Wide grip pulldown- 3x12 (Slow and squeeze)
Stiff arm pulldowns- 4x10

Misc
Really good workout today. Things just felt "on point" through the whole thing and I am very happy with the Narrow grip bentover rows. Another one down in the books and on to the next! :D

Excellent suff Luke -- BIG weight!! that's a lotta weight for narrow grips....chyea buuuddy.

[Squizzzer]

Excellent suff Luke -- BIG weight!! that's a lotta weight for narrow grips....chyea buuuddy.

yeah...that's a typo or something right...or your bentover row is not what i'm thinking of...i know you're strong and all...but 7 plates?

[ehlisl]

Excellent suff Luke -- BIG weight!! that's a lotta weight for narrow grips....chyea buuuddy.

Thanks Alex! Things are feeling good. Hope the backs better, that is one session I want to hit up with you if I can. :)


yeah...that's a typo or something right...or your bentover row is not what i'm thinking of...i know you're strong and all...but 7 plates?

We might be thinking of two different exercises Adam. I used the V-handle, I am probably calling it by the wrong name :D

I also have a vid from last year on my profile.

[Blazed]

T bar rows?

[Squizzzer]

ahh...yeah i just call those tbars...

so if that's what you call that...what is what you call tbars?

[Blazed]

I just got dizzy re reading your post over and over again Adam.

[Bnizzle163]

I am in for this :D ... a little late, but better late than never!

You look absolutely enormous! Great offseason.

[ehlisl]

ahh...yeah i just call those tbars...

so if that's what you call that...what is what you call tbars?

T-Bars ;) Well here you go Adam....I am a visual person too :D

http://i726.photobucket.com/albums/ww263/ehlisl/Misc%20bb/Row.jpg


I just got dizzy re reading your post over and over again Adam.

Same here Paul. :D


I am in for this :D ... a little late, but better late than never!

You look absolutely enormous! Great offseason.

Right on Bill!! Thanks, now I have to just keep melting all this winter snow! :D

[Squizzzer]

T-Bars ;) Well here you go Adam....I am a visual person too :D

http://i726.photobucket.com/albums/ww263/ehlisl/Misc%20bb/Row.jpg



Same here Paul. :D



come on now...you don't need to put my illustrations to shame though...geez...
and ok...i call anything with a bar between your legs a t bar....lol

still strong no matter what you call it...good ****

[ehlisl]

come on now...you don't need to put my illustrations to shame though...geez...
and ok...i call anything with a bar between your legs a t bar....lol

still strong no matter what you call it...good ****

I didn't have to draw any people in that illustration, in that case it's stick figures all the way! Even then you can hardly tell its a person! :D

And thanks Adam! Almost everyone can come up with a different name for almost every exercise, other than the big 3, but there is no bar between your legs on those... ;)