Chronicles of a Washington Natural Freak : Prepping for the IFPA Natural Pro stage

[ehlisl]

I dont post in here much, but I have to say, you are very consistent with everything. You post daily, but keep it simple and short. Not only do you provide motivation through your workouts, but your consistency in logging is also something I admire.

Keep it up. You do lots for the sport and we all appreciate it.

Thank you Luis! I really appreciate that! I try to keep things as consistant as I can and I really enjoy doing posts and etc...even though Im not sure how many are following....lol

One thing is for sure, I really feel that logging and etc has really helped with my motivation and etc especially during prep...but it has really carried over to this offseason in this never ending quest to improve, much like everyone here! Thanks again for that post! :D

..Also, best of luck this weekend and to everyone competing!! Hope you have a blast and I can't wait to be down there on that stage again soon!

365 days out!!!!

[ehlisl]

*Warm-ups excluded

DB Press- 1x10@125's (Slow) / 3x8@140's
Hammerstrength Incline Press- 4x8
Cable Flyes- 4x10
Low Pulley Flyes- 3x15

Rope crunch- 4x12
Hanging leg raise- 4x10

Misc

Ty got a vid of one of my sets with the 140's. Hope everyone has a great night!!

LBObl6pAwB8

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[J_Bo]

Strong pressing through 4 working sets...Nice!

[AjarnD]

Damn Luke, you are strong!! what is your weight now? 1 year out!

[ehlisl]

Strong pressing through 4 working sets...Nice!

Thanks Big Bosak!! First time with 3x's! Trying to pump up the volume :D


Damn Luke, you are strong!! what is your weight now? 1 year out!

Thanks!! Yep, 365 days out from the IFPA Pro USA and probably even closer to my first show. Still looking at some options around Washington. We only have 2 NPC Natural shows around times that Im not competing, so Im going to be stepping on with some big boys! Can't wait!!!

Right now I am Still bouncing around 230-235.....been pretty consistant at it. I just started upping some cardio last week, so we shall see what happens from here!

[ehlisl]

*Warm-ups excluded

Hammer Strength Lat pulldown- 2x8 / 1x8*8
Non-Supported DB Row- 2x12@150's / 1x10@150's
Hammer Strength High Row- 4x10
Stiff arm pulldown- 4x10

Misc
Decided to have a change of pace from gyms today.....It was empty and hotter than Hell! :D Overall a great one! Legs tomorrow!!

faAparkAmNQ

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[J_Bo]

You handle those 150's with authority. That is super controlled for that much weight!

[bwelch1985]

Thanks!! Yep, 365 days out from the IFPA Pro USA and probably even closer to my first show. Still looking at some options around Washington. We only have 2 NPC Natural shows around times that Im not competing, so Im going to be stepping on with some big boys! Can't wait!!!

Right now I am Still bouncing around 230-235.....been pretty consistant at it. I just started upping some cardio last week, so we shall see what happens from here!

Can't freaking wait Luke! You have gotten SIGNIFICANTLY better each year you've prepped and this appears to be a damn near flawless offseason you've put together so far. I think we're going to see some crazy sh*t from you in 2012!

What were your recent stage weights and how heavy have you gotten in previous offseasons?

[ehlisl]

You handle those 150's with authority. That is super controlled for that much weight!

Thanks J! Things have been feeling great and some of the weights I may have struggled with are starting to go smooth, so there's gotta be progress :D


Can't freaking wait Luke! You have gotten SIGNIFICANTLY better each year you've prepped and this appears to be a damn near flawless offseason you've put together so far. I think we're going to see some crazy sh*t from you in 2012!

What were your recent stage weights and how heavy have you gotten in previous offseasons?

You and me Britt! Seeing you kill this last prep really helps with my drive for improvement!! I know I could do things differently and etc, but right now I am really happy with the progress I seem to be making and plain and simple...Im just really enjoying the training. As far as flawless, I know it could be better and I know it could be worse. *knocks on wood* But health wise I am feeling great, no injuries or etc. So in that sense Im pretty lucky. I am taking all the preventative measures I can such as cardio,stretching,foam rolling and etc to ensure I am getting the most out of everything. I really hope to step it up next year and that is the thought that goes through my head before each and every set! :D I can't tell you how much I appreciate all the support from everyone and I can't wait to get things rolling to the stage!!

Heres a breakdown of my past offseasons and last weighins.

2008- Started at 251 and my last weight of 200 on the friday before the stage.
2009- Started at 241 and 197 my last weight on friday before the stage.
2010- Started at 232 and 192 on the monday before the stage.

I plan on starting in the 220's this year and Im sitting around 230-235 now :D

[ehlisl]

*Warm-ups excluded

Squats- 1x12@405 / 1x10@455 / 1x8@455
V-Squat- 4x8
Lunges- 4x10
Extensions- 2x10 / 1x12

Misc
Happy with this one! Felt great under the bar and ready to give these a push!! Hope everyone has a great night!!

seFe44lnIsg

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[tonsti]

*Warm-ups excluded

Squats- 1x12@405 / 1x10@455 / 1x8@455
V-Squat- 4x8
Lunges- 4x10
Extensions- 2x10 / 1x12

Misc
Happy with this one! Felt great under the bar and ready to give these a push!! Hope everyone has a great night!!

seFe44lnIsg

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)stellar as always!

[Ryanmckd]

Dam wish I had of seen this log earlier, Solid stuff going on in here! Subbed

[ErickStevens]

Annnnnd now I want to squat!

[kcjoynt]

I've been lurking in here for awhile... And I have to say... You are one strong mofo! Great consistency and dedication! Really having a good off season!

[AjarnD]

Thanks J! Things have been feeling great and some of the weights I may have struggled with are starting to go smooth, so there's gotta be progress :D



You and me Britt! Seeing you kill this last prep really helps with my drive for improvement!! I know I could do things differently and etc, but right now I am really happy with the progress I seem to be making and plain and simple...Im just really enjoying the training. As far as flawless, I know it could be better and I know it could be worse. *knocks on wood* But health wise I am feeling great, no injuries or etc. So in that sense Im pretty lucky. I am taking all the preventative measures I can such as cardio,stretching,foam rolling and etc to ensure I am getting the most out of everything. I really hope to step it up next year and that is the thought that goes through my head before each and every set! :D I can't tell you how much I appreciate all the support from everyone and I can't wait to get things rolling to the stage!!

Heres a breakdown of my past offseasons and last weighins.

2008- Started at 251 and my last weight of 200 on the friday before the stage.
2009- Started at 241 and 197 my last weight on friday before the stage.
2010- Started at 232 and 192 on the monday before the stage.

I plan on starting in the 220's this year and Im sitting around 230-235 now :D



wow! I hope to be that big one day.....I only have 5 years to gain 40 pounds LOL

[mivi320]

Looking great in here Luke. Your vids always motivate me man

[ehlisl]

stellar as always!

Thanks T! See you in less than 2!


Dam wish I had of seen this log earlier, Solid stuff going on in here! Subbed

Thanks! Glad to have you along for the ride...going to be a looooong one :D


Annnnnd now I want to squat!

............................And that you did!


I've been lurking in here for awhile... And I have to say... You are one strong mofo! Great consistency and dedication! Really having a good off season!

Thanks!! So far so good, can't wait to jump on board with all the preppers soon!!!


wow! I hope to be that big one day.....I only have 5 years to gain 40 pounds LOL

Thanks! Yep, the best quote is bodybuilding is like a marathon, not a sprint. So true in many ways and the longer I have been doing it, the more I love it!


Looking great in here Luke. Your vids always motivate me man

Thanks big Mike!! Trying the best I can!

Misc
Im not going to go into detail, but had a great shoulder workout tonight! Other than that, SSDD :D hope everyone has a great night!!


http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[brademan76]

Dude, just found this thread! Awesome work, you are STOUT! Glad I won't bump into you anywhere on stage this year, lol!

I'll continue watching your vids and check in on this thread as you provide some great motivation! I might have to jump on the youtube wagon and start a video journal of sorts myself!

Keep up the good work, Luke!

[fltallpaul]

That's some great fuel for my squat session tonight.

[ErickStevens]

Do you even lift?

[DREhova 87]

Do you even lift?

probably not...PX90?

[ErickStevens]

probably not...PX90?

Probably Crossfit.

inb4 Luke does "The Bear" with 225.

[ehlisl]

*Warm-ups excluded

Squats- 1x12@405 / 1x10@455 / 1x8@455
V-Squat- 4x8
Lunges- 4x10
Extensions- 2x10 / 1x12

Misc
Happy with this one! Felt great under the bar and ready to give these a push!! Hope everyone has a great night!!

seFe44lnIsg

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

Thought I would bump it because Im still sore :D


Dude, just found this thread! Awesome work, you are STOUT! Glad I won't bump into you anywhere on stage this year, lol!

I'll continue watching your vids and check in on this thread as you provide some great motivation! I might have to jump on the youtube wagon and start a video journal of sorts myself!

Keep up the good work, Luke!

Thanks Bradey! Sick conditioning in those pics!!

Whats your plan for comps?? Any coming up soon?? Right now Im just basing my next year off of this years comp list, give or take a few days...lol. But hopefully I'll be headed closer to your way next year! Keep hitting it and I'll keep my eye out for the vids too!!


That's some great fuel for my squat session tonight.

You don't really need that, your hitting it with Layne during Sheiko......Thats about all you need!!! I'll be watching to see how it went down....and up!!


Do you even lift?

probably not...PX90?

Probably Crossfit.

inb4 Luke does "The Bear" with 225.

Funny you say that. Lately I have been getting people asking me all the time at work...."Do you workout?"....lol

Well my secret is actually the shake weight.....but don't tell ;)

Speaking of Crossfit....don't get me started, but there are a few Huge Dudes around here that do it quite a bit......I had the pleasure of sharing the stage in 2005 at the NPC Evergreen with Roger Baker....dudes a beast and a really nice guy!!

5bAyn3zS7ck

[ErickStevens]

^ wttttfffffffffffffffffffff

Is he doing high pulls with 225?

[brademan76]

Thanks Bradey! Sick conditioning in those pics!!

Whats your plan for comps?? Any coming up soon?? Right now Im just basing my next year off of this years comp list, give or take a few days...lol. But hopefully I'll be headed closer to your way next year! Keep hitting it and I'll keep my eye out for the vids too!!


Thanks man, thats my only weapon until I put on some size!

I'm doing the IFPA KC international show on Sept 24th, and I'm seriously contemplating doing the IFPA/OCB Gaspari show near Boston on Oct 8th... I'm sure I'll get my a$s handed to me, but I'm going for the experience as I know I need to add some THICKNESS! Who knows though, I might be able to surprise some folks :)

[ehlisl]

^ wttttfffffffffffffffffffff

Is he doing high pulls with 225?

Yes sir! :D He's one of those guys that you just have to stand next to, so you can see how big he is!....crazy! We were both lightheavies in 2005 :)


Thanks man, thats my only weapon until I put on some size!

I'm doing the IFPA KC international show on Sept 24th, and I'm seriously contemplating doing the IFPA/OCB Gaspari show near Boston on Oct 8th... I'm sure I'll get my a$s handed to me, but I'm going for the experience as I know I need to add some THICKNESS! Who knows though, I might be able to surprise some folks :)

Right on! Thats going to be a great show! I really think that if you can afford to do the Gaspari, then why not? You'll be dialed and ready to do it to it! I really think you'll have a blast! And suprises....Im always down for suprises! Can't wait to see how it goes, there are also a few from the boards that are doing it this year too in KC!

[ehlisl]

*Warm-ups excluded

Trap Bar Deadlifts- 2x15 / 1x10
Stanging Single Leg Curl- 1x12 / 1x10 / 2x8
Abductor- 3x10
Aductor- 3x10
Glute Kickback- 4x8

Toe press- 5x10
Seated Calf Press- 3x12

Misc
I had to go to a different gym tonight, so I decided to go with Trap bar Deads since it actually had one! It was my first time ever using one like this and I couldn't go heavier because the clip wouldn't fit with another plate, so I went with some high rep sets....can't complain with that :D

p6KcYKj6uiA

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[RooRooTJ]

Yes sir! :D He's one of those guys that you just have to stand next to, so you can see how big he is!....crazy! We were both lightheavies in 2005 :)


I wonder how big he would be now.

Great videos. Dont know if you addressed this in the past, but have you thought of doing any powerlifting meets during this off-season? I am sure you would kill at them

[ehlisl]

I wonder how big he would be now.

Great videos. Dont know if you addressed this in the past, but have you thought of doing any powerlifting meets during this off-season? I am sure you would kill at them

He competes right at Super Heavy, so....hes a big dude....lol :D

Thanks Justin! I've thought about it, but probably not going to this year. The one thing that I am going to try pretty soon is a Strong Man comp. They hold a few around the state here and I've been following a local Pro, Grant Higa for a while. He also runs a blog with Bulky Boy and Animal. He has been doing an awesome job at promoting the sport and fitness in general. I didn't even know about any of the comps around the state untill he started spreading the word. So Im starting to look into it quite a bit. They are held mostly in the Spring, so Im going to have to see how they line up with my plans next year. Would be a blast to do one shredded :D

[ehlisl]

*Warm-ups excluded

BB Bench- 1x29+1@225 / 1x18@225 (Slow TUT) / 1x16@225 (Slow TUT)
DB Incline- 2x8 (Slow) / 2x10
Cable Flyes- 4x10

Hanging leg raise- 4x10
Machine crunch- 4x10

Misc
Really happy with the BB Bench. Wanted to see how many I could get with 225, got 29 and help on the 30th.....I kept hitting the damn clip at the top...lol Hope everyone has a great night!!

CWqb_RNS3nE

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[J_Bo]

^^^ Awesome work, big guy!

That sucks about hitting the clip. That is distracting as heck and probably cost you a couple of reps. Watching that vid makes me want to give it a try. Gots to stick to my Sheiko, though :o

What's the most reps you've ever hit on those?

[ErickStevens]

Oh lawd.

"Train Hard - Because somewhere, Luke Ehlis is warming up with your max."

[ehlisl]

^^^ Awesome work, big guy!

That sucks about hitting the clip. That is distracting as heck and probably cost you a couple of reps. Watching that vid makes me want to give it a try. Gots to stick to my Sheiko, though :o

What's the most reps you've ever hit on those?

Thanks J!! Thats the most I have ever done by a few reps. I have done 26 before....Maybe next time I can get a few more if I didn't hit the clip about 5 times...lol Oh well! :D


Oh lawd.

"Train Hard - Because somewhere, Luke Ehlis is warming up with your max."

Thanks E! I have to keep pushing it, Tara is trying to catch me too! :)

Misc
Nothing great today, just some cardio then Back on Saturday and Legs on Sunday.

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[COZ999]

^^^ Awesome work, big guy!

That sucks about hitting the clip. That is distracting as heck and probably cost you a couple of reps. Watching that vid makes me want to give it a try. Gots to stick to my Sheiko, though :o

What's the most reps you've ever hit on those?

Weak bencher here...I only got 19 at my peak. GOod **** Luke! I say go for 40. LIke the NFL combine!

[ErickStevens]

I got 26 before... When I weighed 310lbs. :[

[mivi320]

Awesome bench vid! Crush back and legs this wkend!

[ConLaV]

For my first visit to Cali we have to get a session in (and get some sushi :))..... I don't know many guys who constantly push the envelope like that, outstanding Luke.

[ehlisl]

Weak bencher here...I only got 19 at my peak. GOod **** Luke! I say go for 40. LIke the NFL combine!

Thanks Big COZ!! Far from weak, all comes down to how much you look like you can lift!

Sick work on the Squats the other day.....I watch you.... :D


I got 26 before... When I weighed 310lbs. :[

Holy **** E!! Do you have any pics from 310! You had a damn crazy tranformation!! Was that in the wrestling days?? Heaviest I have ever been was 260 and Im never going back!


Awesome bench vid! Crush back and legs this wkend!

Thanks Mike!! Will do.....1/2 done and legs are up tomorrow!


For my first visit to Cali we have to get a session in (and get some sushi :))..... I don't know many guys who constantly push the envelope like that, outstanding Luke.

Sounds like a great plan Connor!! We will have to plan a trip to meet there with everyone! Im a little ways north :p There's always next year around July 15th'is, the sushi is on me too!! I really appreciate the support and I really enjoy following your journey this year too. I know your busy and busting it right now, keep it going and I can't wait to see what you do in 3 weeks! Huge congrats again on your last showing. You had amazing improvements all around and stood in one of the craziest lineups I have seen!!

[ehlisl]

*Warm-ups excluded

Barbell Rows- 1x12@315 / 1x10@405 / 1x8@405 / 2x10@315 (Slow)
NG Pulldowns- 4x10
Hammerstrength Isopullovers- 4x10 (Slow and squeeze)
High Cable row- 4x10

Misc
Had a great one! My peak sets of BB rows were a little sloppier than I wanted, but got a vid anyway :D Hope everyone has a great night.....Legs tomorrow!!!

vK--HEGdycg

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[ErickStevens]

Holy **** E!! Do you have any pics from 310! You had a damn crazy tranformation!! Was that in the wrestling days?? Heaviest I have ever been was 260 and Im never going back!

http://www.erickstevens.net/lol.jpg

Circa 2000. :]

[RichKnapp]

Looking good. ^5

[MIKE6191]

Luke thanks for providing a lil' extra motivation on my max day!!! Ready to go kill it!

Edit: Finally got my 405lbs Squat, hopefully will be reppin' it like you in a few months!

[ConLaV]

That sounds like one hell of a trip to me... training with all the Natty's out there is definitely on the bucket list! if you come to Chicago I'll be sure to return to favor.... if you like Deep Dish.... I'm not a pizza guy at all, but we might just hit another sushi spot after Legs at Quads Gym :D

thanks for the words Luke, when improvements mean everything, hearing that means much more than any placing... that's why it's great to compete with the best, which is what being at the pro level (....in your case) is all about I'd say.

[healthybodies]

Holy Crap!!

[J_Bo]

Saw your squat vid... I am impress, sir! Those squats are comin' alive for you, Big Guy.

[ehlisl]

http://www.erickstevens.net/lol.jpg

Circa 2000. :]

:eek: WOW! Have you ever turned in your transformaion to BB.com or anything?? That is just crazy, huge inspriation Erick!!!


Looking good. ^5

Right back at you big Rich! :D


Luke thanks for providing a lil' extra motivation on my max day!!! Ready to go kill it!

Edit: Finally got my 405lbs Squat, hopefully will be reppin' it like you in a few months!

Right on!!! Congrats on the 405'er!!!


That sounds like one hell of a trip to me... training with all the Natty's out there is definitely on the bucket list! if you come to Chicago I'll be sure to return to favor.... if you like Deep Dish.... I'm not a pizza guy at all, but we might just hit another sushi spot after Legs at Quads Gym :D

thanks for the words Luke, when improvements mean everything, hearing that means much more than any placing... that's why it's great to compete with the best, which is what being at the pro level (....in your case) is all about I'd say.

Pizza is a given in Chicago and Legs at Quads Gym....love the name! :D

When you compete with the best, it allowes you to be at your best. You know everyone is stepping it up and bringing their A Game, so you have no other choice but to push past your confort zone. That is what seperates in my opinion. You have to go past the point when 99% of competitors think they are ready. You have built an impressive physique and are just getting started, can't wait to see where this road takes you!! :D Thanks Connor!!!


Holy Crap!!

BRAD!! that exactly what I said when I saw your reverse lung vid!!


Saw your squat vid... I am impress, sir! Those squats are comin' alive for you, Big Guy.

Thanks Big Bosak! Means more than you know coming from you! They are really starting to feel good!

[ehlisl]

Misc
Had a great one yesterday! Went with some higher reps all around. I won't go through all the numbers, but here's a highlight. Hope everyone has a great day!! :D

pEYjAa77ASE

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[fltallpaul]

don't lie, there is a trampoline under your butt on those squats!

Sick work as usual...

[ehlisl]

don't lie, there is a trampoline under your butt on those squats!

Sick work as usual...

Thanks Paul!!! I don't have quite as far to travel as you do during a rep :p :D

[jadablitz4]

I see how you roll Luke, I post a vid doin 405 on squats and now here you come doing 405 making it look like 135 LOL - notpostingvidagain! HA!

So inspirational.... Can't wait to see you compete next time - Game Over!

[ehlisl]

I see how you roll Luke, I post a vid doin 405 on squats and now here you come doing 405 making it look like 135 LOL - notpostingvidagain! HA!

So inspirational.... Can't wait to see you compete next time - Game Over!

Thanks JD! Im fatter and your holding it down straight sexy! You've been a huge inspiration for me and I really enjoyed following you this year! Hope to cross paths someday!!

Keep the vids coming too! Getting some great ideas from you, finally tried the rows with the leg press = $$!!

[ehlisl]

*Warm-ups excluded

BB Curls- 1x12@135 / 1x8@165 / 1x6@165 / 1x10*5@135
Pressdowns- 4x10
Single arm DB Spyder curls- 4x10@40's
Single arm OH Rope extension- 4x10

Hanging leg raise- 4x10
Rope Crunch- 4x12

Misc
Hit it up with Ty tonight and kept it short, but sweet. Hope everyone has a great one and Deads are up tomorrow!! :D

sQWKcUy38aM

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[RooRooTJ]

I am still trying to wrap my head around that squat video of yours. I wish I could do 225 that many times. haha keep it up

[ehlisl]

I am still trying to wrap my head around that squat video of yours. I wish I could do 225 that many times. haha keep it up

Thanks Justin! Will do!! Now I want 20! :D

Progress is looking great at 8 weeks for you!!! Now is when it gets fun!!

[ehlisl]

*Warm-ups excluded

SLDL- 1x12@405 / 1x6@515 / 1x8@495 / 1x12@315 (1 sec Squeeze at top)
Leg curls- 1x12 / 1x10 / 1x8 / 1x6*6
Abductor- 3x15
Aductor- 3x15

Seated calf press- 4x10
Standing calf press- 4x6 @ 3-1-3-1 Tempo

Misc
Awesome one tonight! Hit a 20lb PR for my 6 rep's! Accidently didn't hit record on the camera, so I will have to do it again.....but aiming for 8 now! Hope everyone has a great night, chest is up tomorrow!!!

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[tdinh]

Checking in brother, Luke. Going to have to keep tabs on you cause you're a beast that's tearing it up!

[ehlisl]

Checking in brother, Luke. Going to have to keep tabs on you cause you're a beast that's tearing it up!

Thanks Ty! Been doing some fun things recently, the post is coming up! :D Thanks for checking in!!!

[ehlisl]

*Warm-ups excluded

DB Military Press- 7x10@90's
Cable lateral raise- 4x10
Smithmachine upright row- 4x10@185
Cable Front raise- 4x10
Cable shrugs- 4x10

Misc
Had an amazing time this weekend at the 2011 NANBF Washington State Natural in Seattle. Met up with some STUDS!! Here's a little vid of an EPIC back workout in the downtown Seattle golds.

1wuQzGsJDXU

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[ehlisl]

*Warm-ups excluded

SLDL-1x12@405 / 1x8@495*1x8@405*1x8@315*1x10@225
Seated Leg curls- 3x8 / 1x10
Glute Kickbacks- 3x10
Abductor-2x15 / 1x20
Aductor- 2x15 / 1x20
Reverse Hypers- 4x10

Misc
Sorry for the lack of posts, but I have been super busy with work. Still killing it day in and day out! Hope everyone has a great night!!

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[wastedtime]

squat rack is for squats

[ehlisl]

squat rack is for squats

lol....Don't worry, if someone ever wanted to use it for squats at my gym I would be the first to give it up, it was just open at that time :) but I use them for other exercises as well :D;)

[B-Neva]

stay out of my squat rack
7HX4gzy7fOM

[ehlisl]

stay out of my squat rack
7HX4gzy7fOM

lol.....Thats awesome Brendan!! I might have to try those next time :D

[mivi320]

Great vid big Luke!!!

[tonsti]

fyi Homey http://forum.bodybuilding.com/showthread.php?t=137045103

[ehlisl]

Great vid big Luke!!!



Thanks Mike!! :D Had a blast too!!


fyi Homey http://forum.bodybuilding.com/showthread.php?t=137045103

In on that Tony!! Congrats again on the other weekend!!!

Misc
Had a great chest workout yesterday and now Im headed in for some back. There is also a light at the end of the tunnel for work, so I should be back to regular posting soon :D

Now its time to do some work!!

[ehlisl]

*Warm-ups excluded

WG Pulldowns- 3x10 / 1x8*8
RG BB Rows- 2x10@315 / 1x8@315*1x10@225
"Flexsolate" Seated row- 4x12
Stiffarm Pulldowns- 4x10

Misc
Ive been having to get my workouts done in about 45min the last few days. Had some EPIC ones and here's a few clips from todays back workout and yesterdays chest. Hope everyone has a great night, legs are up tomorrow!! :D

eOdKKWj-zgI

59AluK8YP3k

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[J_Bo]

You are a beast Luke! That Chest vid is intense!


...in the second vid, however, your shirt is not bright enough to fit in with the cool kid club.

[RichKnapp]

Beast

[Project_Ripped]

Keep doin WORK big Luke! It's gonna be time to shred it up before you know it!

[Stoner90]

Keep doin WORK big Luke! It's gonna be time to shred it up before you know it!














That sure is the truth. It goes by fast. You have about 4-5 months after this one, then it will be time for your prep.

Funny how we always look forward to the next phase. I am about done for this season. After the last show I was not quite ready, now I know my time to enter Growth Season is sooner rather than later.

[RooRooTJ]

My chest hurts just watching that video

[ehlisl]

You are a beast Luke! That Chest vid is intense!


...in the second vid, however, your shirt is not bright enough to fit in with the cool kid club.



Thanks J!! I know, I decided to go against the crowd that day, Im wearing warning sign orange next time!!! :D


Beast

Thanks Rich!! :D




Keep doin WORK big Luke! It's gonna be time to shred it up before you know it!

Thanks Paul!! Doing it each and every day with only one thing on my mind! To improve!! Hopefully your going to see some BIG changes this go around! Prep is starting pretty soon and I am also taking Scotts approach, its the smart one!!




That sure is the truth. It goes by fast. You have about 4-5 months after this one, then it will be time for your prep.

Funny how we always look forward to the next phase. I am about done for this season. After the last show I was not quite ready, now I know my time to enter Growth Season is sooner rather than later.


Yep, the grass is always greener on the other side ;) I really cant wait for it though and it is really coming up fast!! In january its a go, but I will be before then :D


My chest hurts just watching that video

Thanks Justin! Mine is actually pretty sore from it too...lol. It hasn't been this stiff for quite some time! :D

[ehlisl]

*Warm-ups excluded

BB Shrugs- 1x12@405 / 1x10@495 / 1x10@585 / 1x8@635
DB Military- 1x10@105's / 1x8@115's / 1x10@105's
Seated DB Lateral raise- 1x12@55's / 1x10@60's / 1x12@50's
Reverse Flyes- 4x8
Cable front raise- 4x10

Misc
Had a great one with Ty. Hit a solid PR on DB Military for the set of 8@115's! Hope everyone has a great day!!

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[ehlisl]

*Warm-ups excluded
SLDL- 1x17@405 / 1x10@405 / 1x8@405
Leg curls- 2x10 / 2x6 / 1x12
Abductor- 3x20
Adcurtor- 3x20
Glute Kickback- 3x10

Standing calf machine- 4x10

Seated single leg calf press- 4x12

Misc
Wanted to give a go with high reps on SLDL.....then I was pretty toasted for the last 2 sets! :D Hope everyone has a great night!!

SH0hOA9bk6c

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[Mschaid]

Luke, I feel like calling you a beast or a freak doesn't even do you justice!*

[RichKnapp]

I felt that just watching. ;)

[ehlisl]

Luke, I feel like calling you a beast or a freak doesn't even do you justice!*

Thanks Mike!! Really appreciate it!!


I felt that just watching. ;)
I felt them too, thanks Rich!! Congrats again on the interview!! I've really enjoyed watching you blaze a trail in the sport of bodybuilding!!!

[ehlisl]

*Warm-ups excluded

WG Pulldowns- 3x10 / 1x8*8
NG T-Bar rows- 2x10 / 1x10*RG*1x8
MOTO Rows- 3x8 / 1x6
Hammerstrength Pullovers- 4x10

Misc
Ended a long week with a great back workout. Finally get a day off after almost 2 months, other than Saturday of the Wa State show....so back to the routine!!! Also, put together a vid of some of the different variations of t-bars that I do. Hope everyone has a great night, legs are up tomorrow.....Im feeling like some fronts! :D
c6dQtYZ0yYQ

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[domingochavez]

Epic rows man! How do you find reverse grip on your biceps?

[ehlisl]

Epic rows man! How do you find reverse grip on your biceps?

Thanks!! Right now I have no problem with the RG on any lift. I don't really feel them in my biceps very much, but In the past I have had some wrist issues.....so I had to stay away from doing them. During that time I usually did with EZ bar rows (Ehlis rows...thanks J_Bo :D) because that position doesn't bother me at all.

[RooRooTJ]

Does everyone get mad at you when you lift since you are most likely taking all the 45lb plates in the building? haha Great job

[ehlisl]

*Warm-ups excluded

WG Pulldowns- 3x10 / 1x8*8
NG T-Bar rows- 2x10 / 1x10*RG*1x8
MOTO Rows- 3x8 / 1x6
Hammerstrength Pullovers- 4x10

Misc
Ended a long week with a great back workout. Finally get a day off after almost 2 months, other than Saturday of the Wa State show....so back to the routine!!! Also, put together a vid of some of the different variations of t-bars that I do. Hope everyone has a great night, legs are up tomorrow.....Im feeling like some fronts! :D
c6dQtYZ0yYQ

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

Bump it up!



Does everyone get mad at you when you lift since you are most likely taking all the 45lb plates in the building? haha Great job

Thanks Justin! ...lol...Nope, but If my buddy Matt is in the gym at the same time doing deads....we have to race eachother to them :D I'll post a few vids of him soon, crazy!!

[tonsti]

Glad to see your doing legs tommorow....just in case we hook up friday :)

[ehlisl]

Glad to see your doing legs tommorow....just in case we hook up friday :) Did them on Sunday, sorry haven't been the best with posting Tony :p If Im in town Back would be up if thats cool :D

[ehlisl]

*Warm-ups excluded

EZ Bar Curls(Bar=25lbs)- 2x12@135 / 1x10@135*1x8@115
Machine Pressdowns- 3x20
High Straight bar curls- 4x10
DB Skullcrushers- 4x10@50's
Rope Hammer curls- 4x10

Misc
Pretty plain and super strict....even kept the curls out of the squat rack since I got so much flack last time :p;) Deads are up tomorrow and I am really feeling like pulling some heavy stuff!! Can't wait!! Hope everyone has a great night!!!
http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[ehlisl]

*Warm-ups excluded

Hybrid Sumo Deadlift- 1x12@405 / 1x18@455*VID* / 1x15@455
Seated Leg curls- 4x10
Reverse Hypers- 4x10
Aductor- 3x20
Abductor- 3x20

Standing calf press- 4x10
Seated Calf press- 2x10 / 2x8

Misc
This one was a real grinder after work today! Overall really happy with how it went and all in all I can't complain with the progress during my busiest time of the year at work. Hope everyone has a great night, chest is up tomorrow!!! :D

i4BzM5ibBfA

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[Ryanmckd]

Mind was BLOWN at how fast you ripped 455 up and then BLOWN again when you repped it out for 18, extremely impressive.

[Mschaid]

Yep. I literally laughed at how freaking fast you pulled that.... and that you did it again 17 more times. awesome stuff man!

[tonsti]

dooooooooooooood!....ummmm..ahh screw it I dont even know what to say about what I just saw.....wow :)

[B-Neva]

Here I am just getting 4 plates on deadlift (haven't since like January) and you.....well

**** off! LOL

[ehlisl]

Mind was BLOWN at how fast you ripped 455 up and then BLOWN again when you repped it out for 18, extremely impressive.

Yep. I literally laughed at how freaking fast you pulled that.... and that you did it again 17 more times. awesome stuff man!

dooooooooooooood!....ummmm..ahh screw it I dont even know what to say about what I just saw.....wow :)

Here I am just getting 4 plates on deadlift (haven't since like January) and you.....well
**** off! LOL


Thanks guys!! Really appreciate it!! Reading a few things that day got me all excited to pull some weight! Not sure if you have all seen Berto's newest article, but that was it along with a few other things. If you haven't seen it, here it is. Its a great read!!

"Power Muscles" By Alberto Nunez - http://www.3dmusclejourney.com/articles-power-muscles.php

[ehlisl]

*Warm-ups excluded

DB Incline- 1x12@120's / 1x14@130's / 1x10@130's / 1x8@130's
Hammerstrength Flat press- 4x8
Low Pulley Flyes- 4x10
Machine Flyes- 3x12

Hanging leg raise- 4x10
Cable crunch- 4x10

Misc
Really happy with this one and I got vid of my working sets of Incline DB's. I will put something together with some back shots tomorrow :D Hope everyone has a great night!!

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[bwelch1985]

yeh, i'd be happy to train chest and abs after an epic deadlift session like that! haha must've felt like a walk in the park, even throwing those 130's around:D

[ehlisl]

yeh, i'd be happy to train chest and abs after an epic deadlift session like that! haha must've felt like a walk in the park, even throwing those 130's around:D

Thanks Britt! Hit the spot :p Ive been watching your vids on Youtube, been killing things!!

[ehlisl]

*Warm-ups excluded

Hammerstrength Lat pulldown- 4x8
Ehlis row- 1x12@295 / 1x10@315 / 1x8@315 / 1x8@295*1x10@205
RG NG Pulldown- 4x8
Seated WG cable row- 3x10
Hammerstrength Pullovers- 4x10

Misc
Finished friday the right way!! Also here's the vid from yesterday and todays workout. Hope everyone has a great weekend!! :D

rFDGNkkppVg

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[devinh]

I'm going to have to get caught up in here tomorrow. Seems like I somehow became unsubbed. From what I saw scrolling down, you're still crushing the weights.

[B-Neva]

one day I'm going to drive down to your gym and show you how to really workout, not this girly stuff

[MarkVI]

Lost my subscription to This! Back in. Killlling It Luke! You've gotten even more retardedly strong. Looking awesome in the videos!

[ehlisl]

I'm going to have to get caught up in here tomorrow. Seems like I somehow became unsubbed. From what I saw scrolling down, you're still crushing the weights.

I've done the same on some other threads. They need to make a phone keyboard for full figured men :p or just move the damn unsubscribe button...lol


one day I'm going to drive down to your gym and show you how to really workout, not this girly stuff

Now that would be awesome B! Just let me know so I can be ready, CellTech and all!.....gotta load the stuff ;)


Lost my subscription to This! Back in. Killlling It Luke! You've gotten even more retardedly strong. Looking awesome in the videos!

Thanks Alex!! Great to see you again!! Trying to get there, pretty excited that your doing a PL meet! When and where?!?

[MarkVI]

Thanks Alex!! Great to see you again!! Trying to get there, pretty excited that your doing a PL meet! When and where?!?

You're doing awesome Luke! I'm thinking of this one in Lynnwood - SPF. They have everything from raw to quintuple ply suits that lift the weight for you :rolleyes: ... It's the only meet I know of haha.

[TQsmooth5]

Big Luke! Are you coming over the mountains to watch the Ironman next month? Your lifts are getting bigger and bigger!

[Quelly]

The incline is low and the 130's didn't touch your chest doesn't count ;)


no but seriously that's ****ing insane weight on inclines lol! Like I said when we talked you inspire the hell out of me! Love that you are chomping at the bit and can't wait to see what you can accomplish in the near future, I'm pulling for you brother!

[ehlisl]

You're doing awesome Luke! I'm thinking of this one in Lynnwood - SPF. They have everything from raw to quintuple ply suits that lift the weight for you :rolleyes: ... It's the only meet I know of haha.

Right on Alex!! I know of a few people that are going to be there too, keep me posted on the date! :D Oh, and Im not sure if you have totally moved out yet, but I am going to be in Ellensburg this weekend if you want to hit up a session on Saturday....some back??


Big Luke! Are you coming over the mountains to watch the Ironman next month? Your lifts are getting bigger and bigger!

Thanks Big Tony!! Has the prep started yet, I know you were talking about it last time. Im not sure if Im coming over, I may be in Ellensburg that weekend too and its a real close drive from there, so I might have to.


The incline is low and the 130's didn't touch your chest doesn't count ;)

no but seriously that's ****ing insane weight on inclines lol! Like I said when we talked you inspire the hell out of me! Love that you are chomping at the bit and can't wait to see what you can accomplish in the near future, I'm pulling for you brother!

Haters gonna hate E :p

It was great talking to you the other day and I have to say the feeling is mutual 100%! Watching you do your thing and over come what you have over the years has been nothing short of a total inspiration for me. Really appreciate the supprot you have given and Im glad your not moving too soon next year......gotta get a little DT love before you move to New Zeland :D

......and Im more than comping at the bit to do this! :)

[ehlisl]

*Warm-ups excluded

BB Shrugs- 4x12@495
DB Military- 2x12@100's / 2x10@100's / 1x8@100's
Standing DB Lateral raise- 4x10@50's (Slow)
Reverse Flyes- 4x8
Upright Rope pulls- 4x10

Misc
Now thats how you start the week!! :D

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[TQsmooth5]

Righteous liftin' Luke!

Yeah, I'm about 3 weeks into dieting, I'll start a log here soon. I've got to control my off-season a lot better! They moved Kevin & Denise's show to April, and it's in Edmonds! The Ironman should be a good show if you can make it. Keep hitting it hard!

[anti-steroids]

sweet shoulder session Luke!

[B-Neva]

Now that would be awesome B! Just let me know so I can be ready, CellTech and all!.....gotta load the stuff ;)


I am sure I would somehow manage to get lost driving there and end up in the middle of nowhere

[ehlisl]

Righteous liftin' Luke!

Yeah, I'm about 3 weeks into dieting, I'll start a log here soon. I've got to control my off-season a lot better! They moved Kevin & Denise's show to April, and it's in Edmonds! The Ironman should be a good show if you can make it. Keep hitting it hard!

Right on Tony! Well I'll be joing you on the prep train sooner than later too :D Pretty excited for the show and the new venue, looks great!!! I'll keep you posted If Im headed to the Ironman too!!


sweet shoulder session Luke!

Thanks Chris!! Been watching you on youtube and the Tumblr site! Your doing some sick work!!!


I am sure I would somehow manage to get lost driving there and end up in the middle of nowhere

and that is why there is GPS....Im the same way...lol

[ehlisl]

*Warm-ups excluded

Cable Curls- 3x10 / 1x8*8
Machine Pressdown- 3x20
High Pulley Curls- 4x10
DB Skullcrushers- 4x10@50's
DB Crossbody Hammer curls- 1x10@80's / 1x10@85's / 1x8@90's
Rope pressdown- 3x10

Misc
A Broseph workout all the way and it was $$!!! Deads are up tomorrow!!! Hope everyone has a great night!!

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[Mschaid]

Only exception to the "bro" label is you did the hammer curls with the 90's and Id put money on some damn good form :)

[ehlisl]

*Warm-ups excluded

Cable Curls- 3x10 / 1x8*8
Machine Pressdown- 3x20
High Pulley Curls- 4x10
DB Skullcrushers- 4x10@50's
DB Crossbody Hammer curls- 1x10@80's / 1x10@85's / 1x8@90's
Rope pressdown- 3x10

Misc
A Broseph workout all the way and it was $$!!! Deads are up tomorrow!!! Hope everyone has a great night!!

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

Putting it on the page :)


Only exception to the "bro" label is you did the hammer curls with the 90's and Id put money on some damn good form :)

Thanks! :D Pretty happy with them, they feel tons better with the crossbody. I'll get a vid next time so I can show you how I do them. It was still a pretty much a Bro workou, but a good one. :p

[ehlisl]

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x12@405 (Slow) / 1x10@495 / 3x8@495
Leg curls- 4x8
Reverse Hypers- 4x10
Aductor- 3x15
Abductor- 3x15

Standing Calf- 4x10
Single leg Seated Calf- 4x8

Misc
This workout was just plain sick! Very little rest between sets and I was dripping!! Overall very happy with the progress and gotta step it up, prep is just around the corner!! :D

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[bwelch1985]

and the iron domination continues!:eek: full. blown. beastmode.

when you gonna start the diet Luke? i suppose April is a bit earlier than you were originally planning to compete...

[ehlisl]

and the iron domination continues!:eek: full. blown. beastmode.

when you gonna start the diet Luke? i suppose April is a bit earlier than you were originally planning to compete...

Not as beastly as your latest pics Britt!! Doing some work on the reverse and showing how its done!!! Awesome work!!

Im making some decisions this next month and evaluating where Im at. Im more than ready to get the train rolling and I have been tightening up a few things to see how I respond. April is just a bit earlier than I want, but there are quite a bit of NPC shows around here that some friends are competing in, so I may just have to get going pretty soon. We shall see :D

[ehlisl]

*Warm-ups excluded

BB Bench- 1x5+1@345 / 1x5+1@335 / 1x5@335 / 1xTUT@225
Hammerstrength Incline press- 2x8 / 1x7 / 1x8
Machine Flyes- 3x10
Low pulley Flyes- 3x12

Hanging leg raise- 4x10
Machine crunch- 4x10

Misc
Had a great one and tried to go a little heavier on the BB Bench. Im also going to be headed out of town for the weekend, so tomorrow is a cardio only day and then some Back at "The Gym" in Ellensburg! :D Hope everyone has a great night!!

3V0BE8OUNGA

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[devinh]

I can't wait for your prep to start Luke. Gotta see what kind crazy you look like after the gaining season you've had

[B-Neva]

even while doing a TUT set, he still does more reps of 225 than me....FML

[J_Bo]

Big Luke! Bench is getting crazy! Soon to be repping 405? ;)

[MarkVI]

Crazy benching Luke!! Hope to see you at the gym, might Just take a really long lunch at work so I can join you.....

[Quelly]

you've motivated me to be able to rep 3 plates this offseason (gives me plenty of time ;)) because I don't think 315 x 2 counts as "repping" seroiusly dude, you're getting crazy strong in here

[ehlisl]

I can't wait for your prep to start Luke. Gotta see what kind crazy you look like after the gaining season you've had

Thanks Devin! Like I told you before, may pull a Goins :p but Im like an open book :D


even while doing a TUT set, he still does more reps of 225 than me....FML

lol....Thanks B!


Big Luke! Bench is getting crazy! Soon to be repping 405? ;)

Thanks J! Now that would be $$ :D


Crazy benching Luke!! Hope to see you at the gym, might Just take a really long lunch at work so I can join you.....

Thanks Alex! Sucks that I had to go in early, gotta love yakima and a work related activity on a saturday......:rolleyes:


you've motivated me to be able to rep 3 plates this offseason (gives me plenty of time ;)) because I don't think 315 x 2 counts as "repping" seroiusly dude, you're getting crazy strong in here

Thanks E!! Anything more than one is repping! Now your going to have to get used to posting your workouts in Kg's :)

[ehlisl]

*Warm-ups excluded

Pullups- 1x12(BW) / 1x7(+45) / 1x6(+45) / 1x10(Slow BW)
BB Rows- 1x15@315 / 3x12@365
Hammerstrength Iso Row- 2x12 / 1x10
NG Pulldown- 3x10
Stiffarm pulldown- 3x10

Misc
We made a quick trip to Ellensburg this weekend so I was able to hit up a session at "The Gym" Its always fun to go back to your old stomping grounds and see some improvements! :D

arXWzCuifOA

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[mivi320]

Great vid, looks like a cool gym to train at. Rocking the pink ipod shuffle I see :D

Good work as always Big Luke!!

[MarkVI]

Awesome work luke!! No worries on training -- it happens! Our workouts loook very similar though! I went in there at 2:30 and smashed my back and biceps while the front desk guy said "dude, a couple hours ago there was this HUGE mother****er in here" and I said "oh that's luke...yeah, he's washingtons natural freak"

Awesome video!!

[Quelly]

Thanks E!! Anything more than one is repping! Now your going to have to get used to posting your workouts in Kg's :)
yeah i've thought about that lol I'll probably have to get an app on my phone for metric conversions lol

[ehlisl]

Great vid, looks like a cool gym to train at. Rocking the pink ipod shuffle I see :D

Good work as always Big Luke!!

Thanks Mike! Gotta hold it down for the pink! Makes you wan't to move a little more weight :D


Awesome work luke!! No worries on training -- it happens! Our workouts loook very similar though! I went in there at 2:30 and smashed my back and biceps while the front desk guy said "dude, a couple hours ago there was this HUGE mother****er in here" and I said "oh that's luke...yeah, he's washingtons natural freak"

Awesome video!!

Thanks Alex! We just have to meet up before you move back over to the other side!! I should be making some more trips since work is finally slowing down.

lol....well I was the biggest because it was only me and the guy working at the front desk for most of my workout ;) Also, looks like they finally invested in some new equipment!!!


yeah i've thought about that lol I'll probably have to get an app on my phone for metric conversions lol

They actually have an app for that :D Before you know it, it will be 2nd nature and we will be the weird ones.....lol

[ehlisl]

*Warm-ups excluded

Smithmachine Shrugs- 3x10@405 (1 sec pause at top)
DB Military- 1x12@105's / 1x6@120's / 1x8@110's / 1x10@100's
"Flexsolate" Lateral raise- 3x10
Reverse Flyes- 4x10
DB Front raise- 1x10@55's / 1x10@60's / 1x10@55's

Misc
Really happy with how my pressing have been progressing. I have never attempted the 120's before, so its a PR :D Hope everyone has a great night!

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[B-Neva]

ban this guy from the gym!

[coloBB]

^this... still killing it as usual Luke!

[MarkVI]

Thanks Alex! We just have to meet up before you move back over to the other side!! I should be making some more trips since work is finally slowing down.

lol....well I was the biggest because it was only me and the guy working at the front desk for most of my workout ;) Also, looks like they finally invested in some new equipment!!!

yeah the new stuff is great! Unfortunately I'm done @ the gym, membership expires Thursday and I'll be so busy working my last weekend there with the rodeo craziness that I won't be able to get in a lift I don't think...maybe on saturday morning. But I'm here in issaquah now and have the 24hr fitness any-club package so we can hit it anywhere!

*Warm-ups excluded

Smithmachine Shrugs- 3x10@405 (1 sec pause at top)
DB Military- 1x12@105's / 1x6@120's / 1x8@110's / 1x10@100's
"Flexsolate" Lateral raise- 3x10
Reverse Flyes- 4x10
DB Front raise- 1x10@55's / 1x10@60's / 1x10@55's

Misc
Really happy with how my pressing have been progressing. I have never attempted the 120's before, so its a PR :D Hope everyone has a great night!
]

You're motivation for all of us Luke! HUGE numbers and great overall workout. I know you've posted your thoughts on frequency splits before but I forget what you think on them -- I just started a push/pull hyper/power split with 1 day of legs...what is your experience with that kind of stuff?

[ehlisl]

ban this guy from the gym!


^this... still killing it as usual Luke!

So far so good, I haven't even gotten in trouble for dropping the weights yet :p;) Thanks guys!!


yeah the new stuff is great! Unfortunately I'm done @ the gym, membership expires Thursday and I'll be so busy working my last weekend there with the rodeo craziness that I won't be able to get in a lift I don't think...maybe on saturday morning. But I'm here in issaquah now and have the 24hr fitness any-club package so we can hit it anywhere!

You're motivation for all of us Luke! HUGE numbers and great overall workout. I know you've posted your thoughts on frequency splits before but I forget what you think on them -- I just started a push/pull hyper/power split with 1 day of legs...what is your experience with that kind of stuff?

Right on Alex!! On to the other side and a new atmosphere!! No doubt you will love it there!!

Thanks again too!! As far as splits, I have tried tons and found my nitch with a 1 day a week focus....still making some solid gains, so Im sticking to it. :D I really don't have too long during the day to hit the gym and I don't wan't to be there for up to 2+ hours, like some splits call for..... But Im never against trying anything! Worst case is you don't like it, so you just switch to another. I say give it a go!! :D

[ehlisl]

*Warm-ups excluded

SLDL- 1x12@405 (Slow) / 1x8@495 / 1x6@515 / 1x12@405
Leg Curls- 1x10 / 2x6 / 1x6*6
Glute Kickback- 3x10
Abductor- 3x12
Aductor- 3x10

Standing Calf Press- 4x10
Seated Calf Press- 4x8

Misc
The gym was taken over by Crossfit today :rolleyes: So I ended up doing SLDL because It was out of the way. Had a great one and tied my recent PR....so no complaints there!! :D Hope everyone has a great night!!

iBXggYJyn8E

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[Quelly]

They actually have an app for that :D Before you know it, it will be 2nd nature and we will be the weird ones.....lol
doesn't surprise me there is an app for everything these days lol

[ehlisl]

doesn't surprise me there is an app for everything these days lol

Yes they do......lol.....Here you go Easy E! :p :D

http://www.androidzoom.com/android_applications/tools/metric-converter_oarz_screenshots.html

[ehlisl]

*Warm-ups excluded

BB Bench- 1x10@315 / 2x8@315
Smithmachine Incline Press- 3x10@275 (Slow) / 1x12@225 (TUT)
Cable Flyes- 2x10 / 2x8
Low Pulley Flyes- 3x10

Misc
Had a long day at work and I ended up getting in pretty late tonight, but hit it hard and got out! :D Hope everyone has a great night, some back is up tomorrow!

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[ehlisl]

*Warm-ups excluded

WG Pulldowns- 1x10 / 2x8
T-Bar Row- 2x8 / 1x10*10
Neutral Grip Cable Row- 3x8
Rope Pulldowns- 3x8
Hammerstrength Pullovers- 3x8

Misc
Ended up taking yesterday off, so I hit up back today. Just had one of those workouts where everything just felt awesome!! Decided to up the T-bars and see what I could do and hit a peak set with 9x45's. Hope everyone has a great night, legs are up tomorrow!!

Wxc7nXqw7Bg

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[TQsmooth5]

*Warm-ups excluded

WG Pulldowns- 1x10 / 2x8
T-Bar Row- 2x8 / 1x10*10
Neutral Grip Cable Row- 3x8
Rope Pulldowns- 3x8
Hammerstrength Pullovers- 3x8

Misc
Ended up taking yesterday off, so I hit up back today. Just had one of those workouts where everything just felt awesome!! Decided to up the T-bars and see what I could do and hit a peak set with 9x45's. Hope everyone has a great night, legs are up tomorrow!!

Wxc7nXqw7Bg

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

Wow Luke! You mean you were taking it easy on us a few weeks back on those T-bar Rows when you only did 8 of 45 lb plates?!!!

[tonsti]

I cant even come in here anymore cuz my freakin jaw hurts from hitting the floor!!You coming over for ironman Luke?

[ehlisl]

Wow Luke! You mean you were taking it easy on us a few weeks back on those T-bar Rows when you only did 8 of 45 lb plates?!!!

No taking it easy T! :D I was really hammering the sumo's and it showed in other areas. Since the swith to SLDL for a bit, my other lifts have been blowing up! Loving it :D


I cant even come in here anymore cuz my freakin jaw hurts from hitting the floor!!You coming over for ironman Luke?

Thanks Tony! Probably going to head over for the morning show! Have to see big Ken throw it down again!!

[ehlisl]

*Warm-ups excluded

BB Shrugs- 4x10@495
DB Military press- 5x10@90's / 5x10@95's
Smithmachine Upright row- 3x10@185
Reverse Flyes- 3x8 / 1x10
Seated DB Laterals- 4x12@50's

Misc
This workout may not look like much, but you have to try it! Absolutly dead when I walked out of the gym......and happy too!! :D The presses were just feeling on, so I upped the weight for the last 5 sets....the last rep was at all out volitional fatigue!!! Hope everyone has a great night!!


http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[domingochavez]

Still digging your workouts Luke, you're not here to fk about, move some heavy ass weight then go home eat and recover!

[ehlisl]

Still digging your workouts Luke, you're not here to fk about, move some heavy ass weight then go home eat and recover!

Thanks!! Things seem to be working this way and I really enjoy everything about it.......that and I "technically" start eating even during my workout :p Thanks again for all the support!

[ehlisl]

*Warm-ups excluded

BB Curls- 1x18@135 / 1x10@155 / 1x8@155
Dips- 3x10@+90lbs
Incline DB curls- 4x8
Reverse Kickbacks- 4x10
Rope Hammer curls- 3x12
Single arm OH cable extension- 3x12

Misc
Another great "GTL" workout! Hope everyone has a great night, some deads are up tomorrow!! :D

Pg0Wu1U8lgo

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[fltallpaul]

Great stuff...although you look like you might be missing the T in GTL, lol.

[ErickStevens]

When will it be my turn to curl 135 x 1? :(

[B-Neva]

When will it be my turn to curl 135 x 1? :(
I bet you if we both were curling the barbell he could still out curl us

[ehlisl]

Great stuff...although you look like you might be missing the T in GTL, lol.

Thanks Paul! Yeah, don't get much of the T up in herr ;) It's actually been a really hot late summer! In the upper 90's for the past few weeks......kinda nice!!


When will it be my turn to curl 135 x 1? :(


I bet you if we both were curling the barbell he could still out curl us

Saw this the other day :p ;)

SRJMs-e5NFk

[ehlisl]

*Warm-ups excluded

Conventional low pin rack deads- 1x12@405 / 1x10@495 / 1x8@495 / 1x8@405
Seated leg curls- 4x8
Glute Kickbacks- 4x8
Aductor- 3x12
Abductor- 3x12

Standing Calf Press- 4x10
Seated Calf- 3x12

Misc
Pulled from 2 inches off the floor, these were $$! Hit all the right spots!!

Also, for those of you who are on Facebook. You should really check out the Controlled labs Fan page. http://www.facebook.com/#!/pages/The-0fficial-Controlled-Labs-Fan-Page/103720723027754 They are running a contest called "Show us your lifts" All you have to do is post a vid of you lifting on their page and your in. I actually won a few months ago and depending on how many enter, determins the size of the prize. You can choose any of their products and I got a chance to get the new White Flood and love it!!

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[tdinh]

lol 135x18....disgusting! Your def in beast mode my friend...no doubt about it!


*Warm-ups excluded

BB Curls- 1x18@135 / 1x10@155 / 1x8@155
Dips- 3x10@+90lbs
Incline DB curls- 4x8
Reverse Kickbacks- 4x10
Rope Hammer curls- 3x12
Single arm OH cable extension- 3x12

Misc
Another great "GTL" workout! Hope everyone has a great night, some deads are up tomorrow!! :D

Pg0Wu1U8lgo

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[ehlisl]

lol 135x18....disgusting! Your def in beast mode my friend...no doubt about it!

Thanks Ty! Been watching you.... :D Progress is looking crazy! Can't wait for next year!!

[ehlisl]

*Warm-ups excluded

DB Press- 3x8@140's / 1x7@140's
Hammerstregnth Incline- 4x8 / 1x6
Low Pulley Flyes- 4x12

Machine Crunch- 4x12
Decline Crunch- 4x12

Misc
Great workout today and killed the 140's! Almost got all 4 sets of 8 but failed on my last set, made up for it on the HS Inclines, did all sets with 4x45's per side! :D Hope everyone has a great night, some back is up tomorrow!!

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[RooRooTJ]

I cant wait for off season to "try" to get up to your strength.

[ehlisl]

I cant wait for off season to "try" to get up to your strength.

Thanks Justin, but your up to Peak week!!! Can't wait to see what you bring this go around!!!

.....and the grass is always greener, because I wish I was in your shoes right now!!! :D

[ehlisl]

*Warm-ups excluded

WG Pulldown- 2x10 / 1x8 / 1x6
RG Deficit BB Row- 2x10@315 / 2x8@315
Freemotion High Row- 4x8
Hammerstrength Pullover- 4x10

Misc
Changed my split up a little this week, so back was up today! Had a great one and Im really feeling like Im making some strides this year, hopefully it translates to the stage!! :D

8tXG-hDTuKw

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[bwelch1985]

crazy uh rows Luke! that's one of my favorites for absolutely destroying the lats.

what's the new split look like?

[mivi320]

315 = making it look like baby weight

[B-Neva]

I can't help but post the same thing everytime which usually consists of "holy crap @ the weight ur lifting" so to keep with tradition......

wtf @ 315 UH rows!!! What is it like to actually be strong? OH and doing it do Lady Gaga!

[jdudeck1]

Like everyone else those UH rows are crazy! You are doing all this wait like it's nothing lol. I bet it's really going to show when you compete next time. Keep it up Luke you are a huge inspiration!

[ehlisl]

crazy uh rows Luke! that's one of my favorites for absolutely destroying the lats.

what's the new split look like?

Thanks Britt! Yep, love them too! :D

My split is still pretty much the same and holding strong at

1- shoulders/traps
2- bis/tris
3-deads/hamstrings/glutes/calves
4-chest/abs
5-back
6-legs (Quad focus)

it ends up being about a 7-8 day split with 2 off days that float. Also, sometimes I skip one workout depending on how I am feeling. This week I took Legs with a quad focus totally off.


315 = making it look like baby weight

Thanks Mike! Trying to!! :D


I can't help but post the same thing everytime which usually consists of "holy crap @ the weight ur lifting" so to keep with tradition......

wtf @ 315 UH rows!!! What is it like to actually be strong? OH and doing it do Lady Gaga!

I was born this way just gets me amped B :p;) Thanks....and I have to say I am pretty damn jelly of you right now..... :D


Like everyone else those UH rows are crazy! You are doing all this wait like it's nothing lol. I bet it's really going to show when you compete next time. Keep it up Luke you are a huge inspiration!

Thanks Josh! I really appreciate it!! Thats the #1 goal in my mind each and every day and I have to say I have never been this motivated. I end each day looking forward to the next and I actually can't wait to start prep. I am more than driven to push it to a different level this year.

[tdinh]

Much appreciated, sir! You are always in animialistic improvement mode, and I gotta keep up with ya mang!


lol 135x18....disgusting! Your def in beast mode my friend...no doubt about it!

[ehlisl]

Much appreciated, sir! You are always in animialistic improvement mode, and I gotta keep up with ya mang!

Thanks Big Ty!! Goes both ways and Im getting more and more excited by the day for next year!!

[ehlisl]

Misc
I won't go into the numers, but had an awesome Deadlift session today. Met up with Ty and a mutual friend Alex Reynolds. He actually holds a few DL records in 2 different Org's here in Washington State and is a Beast at 6'3" 285!!! It was a lighter day for all of us, but we still pulled some weight!! :D I did a few sets of 6 with 545 and Alex finished off at 585! Intensity doesn't describe this session! Ready to give these another push and see what happens!

oCop8XaT3As

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[ErickStevens]

Somebody ring the Lunk Alarm! ;)

Luke, where did you get those shin-sleeves?

[domingochavez]

Nothing like that Jagger song for heavy deadlifts! Impressive stuff Luke, can't wait to be moving 5+ plates again!

[ehlisl]

Somebody ring the Lunk Alarm! ;)

Kind of an oxymorone isn't it.....lol :D I think I would just try and light that thing up :p

http://cdn.inquisitr.com/wp-content/2011/06/planet-fitness-worst-gym.jpg


Luke, where did you get those shin-sleeves?

I picked them up at Big 5 Sporting goods. They are actually calf compression sleeves and were only $16 for the pair. This is pretty much what they look like

http://dsp.imageg.net/graphics/product_images/pDSP1-10333598p275w.jpg


Nothing like that Jagger song for heavy deadlifts! Impressive stuff Luke, can't wait to be moving 5+ plates again!

Thanks!! Things have been rolling along for you and huge congrats on the soon to be fatherhood!! No doubt the 5+ plates will come back quick, but the stage comes first and your up soon!!


..........Because we have the moves like Jagger :D

[bwelch1985]

Damn Luke, can't believe you found another dude in Washington that can hang w/ you on deads! Cuhrazy pulling for both of you!

[ErickStevens]

Just bought a pair of those sleeves. Thanks Luke!

[ehlisl]

Damn Luke, can't believe you found another dude in Washington that can hang w/ you on deads! Cuhrazy pulling for both of you!

Thanks Britt!!!.....lol....he can do more than hang! His record is in the upper 700's, can't remember it exactly...but at 25....lol...nutzo!! Im going to be hitting some sessions with him every so often and he really brings some great intensity that Im exctied to milk off!! We do things totally different, but we plan on moving some serious weight!! He doesn't do much accessory work, so he is going to follow along a bit. He used to train with Stan Efferding and you can really tell by how he approaches his lifts.....the form is exactly the same. Here's Stan doing some work!!

PuCcqi-krhk


Just bought a pair of those sleeves. Thanks Luke!

No prob E! Hope you like them as much as I do......plus they save the shins!! :D

[ehlisl]

*Warm-ups excluded

DB Press- 1x12@125's / 1x10@140's / 2x8@140's
BB Decline- 1x10@295 / 2x8@305
Machine Flyes- 4x12

Hanging leg raise- 4x10
Decline crunch- 4x12

Misc
I was planning on taking today off, but once I got off work......I was ready to hit it, so decided to head in for some chest with Ty! Really feeling great with how my chest workouts have been going, hopefully adding a little more for the next go! Hope everyone has a great night!!

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[ehlisl]

*Warm-ups excluded

Pullups(BW)- 5x10 (slow)
Seated Cable Row- 5x10
Single Arm BB Row- 3x8
Hammerstrength Pullover (Reverse Grip)- 3x10

Misc
Had a great one today and wanted to show a vid on how I do the single arm BB rows. Hope everyone has a great day, some legs are up tomorrow!!

TpU6Ne94Lf8

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[ehlisl]

*Warm-ups excluded

DB Military- 1x10@110's / 1x8@115's / 1x10@110's / 1x10@70's(TUT)
Seated DB Lateral- 1x12@55's / 2x10@65's
Smithmachine upright row- 1x12@185 / 2x10@205
Reverse Cable Flyes- 4x10
DB Shrugs- 4x12@140's (TUT)

Misc
Hit this one with Alex again today, made me eat some humble pie with the DB's.....lol His peak set was 130'sx8! Really going to love this push I get from him and we are going to lean a ton from eachother!!! We don't talk much, just kill it!! Hope everyone has a great night!!

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[fannoo]

I'll be watching your progress

[NattyFLEX]

Definitely an Interesting way to do single arm rows! Looks good though :)



Wait.. 200lb?? Wow! Very impressive

[ehlisl]

I'll be watching your progress

Right on!!! Hopefully there's plenty to watch!! :D


Definitely an Interesting way to do single arm rows! Looks good though :)
Wait.. 200lb?? Wow! Very impressive

Thanks Nathan!! Really like them and since my gym only goes to 140's......It's all I can do other than stacking to go heavier :D

[ehlisl]

*Warm-ups excluded

EZ Bar Curls- 1x12@115 / 2x8@165 / 1x12@115
Cable Pressdowns- 4x10

High Pulley Curls- 3x10
Reverse Cable Kickbacks- 3x10

Crossbody Hammercurls- 3x8
Single Arm OH Extensions- 3x10

Misc
Hit up a Broseph PR, I'll take it!! :D hope everyone has a great night!!

F4Po48LK-t8

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[RooRooTJ]

Damn add 20 more lbs to that and you will be curling me!!

[ehlisl]

Damn add 20 more lbs to that and you will be curling me!!

lol....Thanks Justin, only because your prepping :D Pretty happy, even though its just arms......but they are making some gains this year and hopefully its a little noticable on stage!!

[ehlisl]

*Warm-ups excluded

BB Incline Bench- 1x12@275 / 1x5+1@315 / 1x5@315*1x10@225
Hammerstrength Flat press- 3x8 / 1x10
Machine Flyes- 2x10 / 2x12

Hanging Leg raise- 4x10
Cable Crunch- 4x10

Misc
Had a great one today and I am really liking lifting with Alex. He's really pushing me and we are really taking the intensity to another level...going to keep this rolling all I can!! Im going in for some Back tomorrow......Rows are up! :D

VvycFAtLC9c

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[bwelch1985]

...and the DOMINATION continues...

you just never slow down and never let up, Luke. what an epic offseason you've had!

i really can't wait to follow your prep next season. watching you dial it in will make it quite easy for me to stay away from the stage! haha

[NattyFLEX]

Damn add 20 more lbs to that and you will be curling me!!

That sounds very wrong in so many ways... ;)

[ehlisl]

...and the DOMINATION continues...

you just never slow down and never let up, Luke. what an epic offseason you've had!

i really can't wait to follow your prep next season. watching you dial it in will make it quite easy for me to stay away from the stage! haha

Don't know about domination, but Im giving it Hell :D Thanks Britt!! The one thing I can say is that I am absolutly loving every minute of my training and that has been the key for me. I end each workout looking forward to the next. Also with my training like it is, Im not limited on varation. I guess when it all comes down to it, progress will come if you enjoy what you are doing :D

I can't wait for next year and hopefully I can bring something a little different to the stage, since Im going to be with some BEASTS. Not everyone may like my aesthetics, so I have to bring the freak factor the best I can ;) Thanks for all the supprot B!!


That sounds very wrong in so many ways... ;)

Depends, I didn't think it sounded wrong at all......Can I pick you up?? ;):p

[ehlisl]

*Warm-ups excluded

Standing BB Presses- 2x8@245 / 1x10@225
Standing DB Lateral- 1x12@50's / 2x10@60's / 1x8@60's
Rope Upright Row- 4x10
Reverse Flyes- 4x10
DB Front Raise- 3x8@60's


Misc
One of my all time fav lifts! Dripping at the end and flew through this one! Hope everyone has a great night!! :D

SgWRxO1NO7A

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[5Six]

5Six reporting in

[Mschaid]

alright dude... Its time to stop using fake plates. Are you serious with that rep speed with 245 over head? Freakin awesome!

[NattyFLEX]

that video of the 245 military amazed me Ehlis!

[ehlisl]

5Six reporting in

BOOM! ....and he's in the house!! Glad to have you along!! :D Hopefully more vids to come!!



that video of the 245 military amazed me Ehlis!

alright dude... Its time to stop using fake plates. Are you serious with that rep speed with 245 over head? Freakin awesome!

Thank you guys for everything!! I really appreciate all the support! .......But fake plates doesn't even come close to my most recent comment on that vid! :D

Here's some fuel for tomorrows workout and another reason why I will push my limits every single damn day!


"Lol strong fat ass and strong claims to be natural. There's a reason why hardly anyone follows your bb.com log lulz" - Youtube user

[MarkVI]

Here's some fuel for tomorrows workout and another reason why I will push my limits every single damn day!

I read that and raged. I just came into the log to post about it! People can't stand others success, especially when they're far beyond their own pathetic lack of achievement.

That was a ridiculous video and insane workout Luke! Keep killing this!

[ehlisl]

I read that and raged. I just came into the log to post about it! People can't stand others success, especially when they're far beyond their own pathetic lack of achievement.

That was a ridiculous video and insane workout Luke! Keep killing this!

Thanks Big Mark! Hope all is well over in the Iss and I'll do my best!! :D

One thing that is really hard for me to grasp is how quickly people are to judge. That is one of the last things you should do, because who are we to do so. I realize it may be hard for someone to grasp what people are able to achive naturally. Many don't understand that I have over 10 years of hard training under my belt and I am 30 years old....lol....Many of the negative comments are usually from a 16-21 year olds that may not be as strong, or responding to training as they want to be....or see others. The thing people have to realize is they are probably ahead of when I started and then they bash others saying its impossable as a natural to do so! :D That to me is just crazy!!

On that note, I'll end my rant....lol

The key is to stay positive, have fun and the progress will come with time!! Hope everyone has a great day, some GTL minus the T tonight!! :D

[ErickStevens]

Everybody is tough on the internet.

[ehlisl]

Everybody is tough on the internet.

People are always going to hate what they can't imitate.

[ehlisl]

*Warm-ups excluded

Cable Curls-4x10
SS
V-pressdown- 4x10

Seated DB Curls- 4x10@50's
SS
SA OH Extension- 4x10@40's

Rope Hammer Curls- 3x10
SS
Cable Crossbody Kickbacks- 3x10

Misc
Great quick workout tonight! Also, I have something a little different on the list for tomorrow's deads :D Can't wait to kill it!! Hope everyone has a great night!

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[RichKnapp]

People are always going to hate what they can't imitate. I'm finding that out this year. :(


*Warm-ups excluded

Cable Curls-4x10
SS
V-pressdown- 4x10

Seated DB Curls- 4x10@50's
SS
SA OH Extension- 4x10@40's

Rope Hammer Curls- 3x10
SS
Cable Crossbody Kickbacks- 3x10

Misc
Great quick workout tonight! Also, I have something a little different on the list for tomorrow's deads :D Can't wait to kill it!! Hope everyone has a great night!

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com) I love S.S. ^5 really feel like you did something when your done.

[ehlisl]

I'm finding that out this year. :(

I love S.S. ^5 really feel like you did something when your done.

I saw that earlier Rich! just keep doing what you are, because there will always be someone out there that has an opinioin they want you to hear. Gotta say, everything you have done for the sport as a whole is just amazing! You have really helped push it further and Im excited to see what happens next for you!!
........and the SS always makes you feel good :D

[ehlisl]

*Warm-ups excluded

Rack Deadlifts with Bands- 1x8 / 1x6 / 1x8
Leg curls- 3x10 / 1x8
Abductor- 3x15
Aductor- 3x15
Glute Kickback- 2x12

Seated Calf press- 5x10

Misc
Thought I would start posting a Vlog and started it off with some Rack Deads with bands!! :D Hope everyone has a great night :D

tcGbeiViTA0

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[ehlisl]

*Warm-ups excluded

Pullups- 1x12(BW) / 1x8(+55) / 1x6(+55) / 1x8(BW)
DB Rows- 1x10@200lbs / 2x8@210lbs
NG Pulldowns- 4x8
Stiffarm Pulldowns- 4x10

Misc
Some legs are up tomorrow!! Hope everyone has a great night! :)

3WtwveLQFKY

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[StaticZ]

I was going to comment that the one armed bb-row video was incredibly badass... then I started watching your other videos and realized that they're all badass. Damn. Incredible power. Very motivated to make the most of my own upcoming off season.

Will def be checkin' in again for moar vids.

Edit: Dumbbell Stacking?! Beastly. I have nothing more to say. :D

[ErickStevens]

I've had to stack before, but only to make 130s. Inspiring strength as usual Luke!

[ehlisl]

I was going to comment that the one armed bb-row video was incredibly badass... then I started watching your other videos and realized that they're all badass. Damn. Incredible power. Very motivated to make the most of my own upcoming off season.

Will def be checkin' in again for moar vids.

Edit: Dumbbell Stacking?! Beastly. I have nothing more to say. :D

Thanks Eric! You had one hell of a prep this year and it shows in the physique you brought to the stage! Plus you got some SICK shots outside! IMO one of the best parts of this sport is just hanging with everyone and letting things take place! I'll do my best to keep the vids coming and can't wait to see what unfolds for you in the Offseason.....or Preseason :D


I've had to stack before, but only to make 130s. Inspiring strength as usual Luke!

Thanks E!! :D

[ehlisl]

*Warm-ups excluded

BB Shrugs- 1x12@495 / 2x12@585
Smithmachine Shoulder press- 1x12@225 / 1x8@275 / 1x6@275*1x10@225
Seated DB lateral raise- 2x12@65's / 1x10@70's
Smithmachine Upright row- 3x10@205
Single arm Reverse Flyes- 4x10
Cable front raise- 3x8


Misc
A BIG ONE TODAY!!! Had to break in the new Tshirt! :D Hope everyone has a great night!!

InhipPGEClk

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[RichKnapp]

Them are some sweet Db Side Laterals. ^5

[ErickStevens]

DB laterals with what I press. isthisreallife.jpg

[ehlisl]

*Warm-ups excluded

BB Shrugs- 1x12@495 / 2x12@585
Smithmachine Shoulder press- 1x12@225 / 1x8@275 / 1x6@275*1x10@225
Seated DB lateral raise- 2x12@65's / 1x10@70's
Smithmachine Upright row- 3x10@205
Single arm Reverse Flyes- 4x10
Cable front raise- 3x8


Misc
A BIG ONE TODAY!!! Had to break in the new Tshirt! :D Hope everyone has a great night!!

InhipPGEClk

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

Bumping it.......


Them are some sweet Db Side Laterals. ^5

Thanks a ton Big Rich!! :D


DB laterals with what I press. isthisreallife.jpg

Thanks E!

yesitsreallifeandimsoreashell.jpg :p

[B-Neva]

I'd make a vlog but I have nothing interesting to say haha

[NattyFLEX]

I'd make a vlog but I have nothing interesting to say haha

Exactly this for me too buddy! and id probably get to nervous :(

[ehlisl]

I'd make a vlog but I have nothing interesting to say haha


Exactly this for me too buddy! and id probably get to nervous :(

Not sure if people like them or not. I definatly will go much more indepth during prep, I just wanted to get used to doing some before I start prepping. I wanted to try and make it a little more intersting, so if there is anything someone wants to know...please let me know. I'll let the cat out of the bag....there's no smoke in mirrors :D Other than that I'll just ramble...lol

[ehlisl]

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x10@495 / 1x5@585 / 1x20@405
Leg curls- 4x8
Abductor- 3x15
Aductor- 3x15

Standing calf press- 4x8
Seated Single leg calf- 3x12

Misc
Going to try and go a little heavier tomorrow on chest!! Also, going to try something out called the "Sling Shot" at the end of my workout. Its a sling that forces more of the load to the chest and away from delts and arms, should be cool to play with.......Time to Bring the PAIN!! :D Hope everyone has a great night!!

z85fp7AQ67k

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[adamrochester]

lifting some monstrous weight in here sir keep it up inspiring as usual !

[Quelly]

dude this is getting out of control....nice shirt btw ;)

[MattIsBored]

Amazing weight there. It's also awesome how well you fill out that shirt.

[fltallpaul]

Amazing weight there. It's also awesome how well you fill out that shirt.

extra medium...:)

[mivi320]

mind = blown

[ehlisl]

lifting some monstrous weight in here sir keep it up inspiring as usual !

Thanks Adam!!


dude this is getting out of control....nice shirt btw ;)

Thanks!!! It was a E inspired day, my deads followed yours by 1 day.....and I thought I would wear the shirt since you never do :p;)


Amazing weight there. It's also awesome how well you fill out that shirt.

extra medium...:)

lol...Thanks guys!! Its a 2XM ....which is bigger than a smedium Paul ;)


mind = blown

Thanks big Mike!!

Misc
I had one hell of a workout last night with Alex!! Im actually taking today off and will put together a vid of the lifts a little later. for my peak set I hit 365x3 on flat bench and then did 2x8@315, so Im really happy with that. Then we broke out the "Sling Shot" which was developed by Mark Bell, he's a Pro Powerlifter from the California area.......IT"S CRAZY and I got some great vids!

[Quelly]

Ridiculous benching....and dude I sleep in that shirt every night, its my banky...that's why its too dirty to wear to shows....or something

[devinh]

You're a beast Luke. So you liked the slingshot huh? I remember reading on a PL site a bunch of guys being skeptical about it pulling your arms in with too much pressure on lockout. Did it feel like too much at the top, or was it loose enough at that point and just helped at the bottom. I think Jeremy had some lab partners testing the slingshot if I remember correctly.
For the vlog, let's hear about who you look to for motivation, and why. I know you watch some Doug miller videos, but what else gets you motivated.

[ehlisl]

Ridiculous benching....and dude I sleep in that shirt every night, its my banky...that's why its too dirty to wear to shows....or something

Thanks E!! I know, just had to give you a hard time when I can ;)


You're a beast Luke. So you liked the slingshot huh? I remember reading on a PL site a bunch of guys being skeptical about it pulling your arms in with too much pressure on lockout. Did it feel like too much at the top, or was it loose enough at that point and just helped at the bottom. I think Jeremy had some lab partners testing the slingshot if I remember correctly.
For the vlog, let's hear about who you look to for motivation, and why. I know you watch some Doug miller videos, but what else gets you motivated.

Thanks Devin!! Here's my .02 on the Sling Shot....I really feel that it will be benificial in overloading the top 2/3 of the rep as well as taking some of the stess off your shoulders while placing more of an emphasis on your chest and tri's. It really makes you tuck during the rep, which I am not used to doing..so it may take a bit for me to get used to. Some say it helps too much at the mid to finish of the rep, but honestly I didn't feel it there at all, because it is completly off my chest at that point. The only thing I found on the website is that you may actually use a size larger and it will only add assistance toward the bottom of the rep. I plan on throwing it in every so often as well as with some dips and DB's. The next day I felt it in all the right places....not that soreness should account for a good workout, but it just felt great!! I guess, when in doubt try it out ;):D Here are a few clips from the other day. This was actually after 3 of my working sets....I might have been having a little too much fun with it...lol

And thanks for the Vlog topic!!.....this may be a long one! :)

d3xGqUcGC4M

It was dead in the gym tonight duing my back workout, so I got a quick shot of my legs. I am still sitting at 230 and about to get the fun started!!

http://i726.photobucket.com/albums/ww263/ehlisl/2012%20IFPA%20Contest%20prep/OffseasonLegs.jpg

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[B-Neva]

chicken sticks!

[ehlisl]

chicken sticks!

mmmm.....did someone say Chicken sticks!?!?! ;):D

[devinh]

I'm going to have to get a slingshot I think. I love new toys anyway :) Looks like you were having fun with it.
Legs are looking huge, and can't wait to see the vlog

[B-Neva]

sounds like a sex toy LOL

[Quelly]

offseason is going by quickly eh? Starting to think about the pro debut! I can't wait!

[Bnizzle163]

Wow those lifts are just insane lol. As if I would expect to see anything less coming into this log ;)

[bwelch1985]

omgomgomg almost time for Luke to prep!!! :gayclap::D

looks like the slingshot plays the role of an extra chest (pulling your arms in towards your body) while benching. really cool little device! if i ever get the opportunity i'd love to try it out.

[ehlisl]

I'm going to have to get a slingshot I think. I love new toys anyway :) Looks like you were having fun with it.
Legs are looking huge, and can't wait to see the vlog

Thanks Devin! I really think you'll like it! Im going to give it a go for dips and etc too....its supposed to place more of an emphasis on the tri's, other than shoulders.....so we shall see :D Hope you like the Vlog, its downloading now!!


sounds like a sex toy LOL

well......it probably could be..... ;)


offseason is going by quickly eh? Starting to think about the pro debut! I can't wait!

Going and almost gone!!! I can't wait either.....Im going to be sad that Im the only one competing around here :( ...oh well, more attention with the DreamTan!! ;)



Wow those lifts are just insane lol. As if I would expect to see anything less coming into this log ;)

Thanks Billy!! Really appreciate it!!


omgomgomg almost time for Luke to prep!!! :gayclap::D

looks like the slingshot plays the role of an extra chest (pulling your arms in towards your body) while benching. really cool little device! if i ever get the opportunity i'd love to try it out.

You have no idea how perfect of a mental image that gave me Britt :D

If you ever get a chance, its more than worth it....I also know a few people are doing some research on them too, so if I see any data I'll post it.

[ehlisl]

*Warm-ups excluded

Smithmachine Military Press- 1x12@225 / 1x10@275 / 1x6@295
Seated DB Lateral raise- 1x10@65's / 1x10@70's / 1x8@75's
Reverse Flyes- 2x10 / 2x8
Cable Upright row- 4x10
DB Shrugs- 4x10@140's

Misc
I put together another Vlog on motavation with some shoulder training at the end, thanks Devin :D If anyone has any questions please feel free to ask! Hope everyone has a great night!!

kYnT8B7R1hg

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[domingochavez]

Can't wait for you to start prepping, going to be insane seeing you get shredded again!

Quads are ridiculous, expected nothing less.

[Frankdaddy]

Wow man you are a beast with the weights all around. I am totally pumped at watching the vlogs you make, really gets me going to lift something.

[ehlisl]

Can't wait for you to start prepping, going to be insane seeing you get shredded again!

Quads are ridiculous, expected nothing less.

Thanks, but I have a long ways to go to hang with the big boys! Can't wait to stand with them soon though!!!

Im getting close to the rolling start and Im feeling really good where things are at right now....so just going with the flow and not forcing anything :D Im also planning on a few NPC shows that are a little bigger in the area, so its going to be a blast!!!


Wow man you are a beast with the weights all around. I am totally pumped at watching the vlogs you make, really gets me going to lift something.

Thanks!! I wasn't sure about the Vlogs, but I wanted to do a few before I start prepping......They will hopefully be a little more interesting then ;) but I like doing them and I enjoy watching everyones as well!

Misc
Had a crazy workout last night and did some different things for arms. My gym is going crazy purchasing tons of chains and bands, so there is a little more to play with. :D Also got some vids of chain curls and a varation of DB hammer curls that I really like. I'll put together another vid tonight or tomorrow.......untill then, Im headed in for some Deads now!!! :D

[Frankdaddy]

Has your bench always gained well or have you worked harder than normal to reach that level?

[ehlisl]

Has your bench always gained well or have you worked harder than normal to reach that level?

Its always been pretty decent, but nothing crazy. I have never really placed that much of an empahsis on it, just the work over time. To tell you the truth, this past offseason I finally started seeing my #'s go up....so I can't complain about that :D

[ehlisl]

*Warm-ups excluded

BB Bench- 1x12@275 / 1x5@355 / 1x8@315 / "Slingshot"-1x5@385
DB Incline- 1x12@110's / 1x10@120's / 1x8@120's
Machine Flyes- 4x10

Hanging leg raise- 4x10
Rope crunch- 4x10

Misc
Got some more vids from today, but things have been pretty hectic at work....so I'll throw together a vid this weekend. Overall I am really enjoying the whole process right now and trying out some new things. :D Hope everyone has a great night!!

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[ehlisl]

*Warm-ups excluded

Pulldowns- 1x10 / 3x8
BB Rows (With chains)- 1x10 / 1x8 / 1x6 / 1x10
Seated NG Row- 4x10
Hammerstrength Pullovers- 4x10

Misc
Got it in early and put together another Vlog with some clips at the end. Hope everyone has a great weekend!! :D

trwRdOvKnXA

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[mivi320]

Happy 31st!!!

[B-Neva]

HAPPY BIRTHDAY ...again! WOW 31, GRANDPA!

[ErickStevens]

Happy birthday big Luke!

[Ryanmckd]

Jealous of all the equipment you have available man, awesome.

O and Happy B'day!

[tdinh]

Chest and hammie day today-- thinking about u my man--- got get motivated for some training!

[ehlisl]

Happy 31st!!!

Thanks Big Mike!!


HAPPY BIRTHDAY ...again! WOW 31, GRANDPA!

Thanks B!!....I still have hair and its not grey, so I can't complain!! :D Plus Moose doesn't have any balls, so I can't be a grandpa :p


Happy birthday big Luke!

Thank E!! Hope the leg is feeling better!!


Jealous of all the equipment you have available man, awesome.

O and Happy B'day!

Thanks Ryan!! Yep, pretty lucky with what the gym is purchasing now.....might as well use it!! :D Here's a pic of the set up from the BB rows yesterday

http://i726.photobucket.com/albums/ww263/ehlisl/Misc/rowwithchain.jpg


Chest and hammie day today-- thinking about u my man--- got get motivated for some training!

Thanks Ty!! Needed that, Im headed in now too!! Time to do it to it and kill it!! :D

[ehlisl]

*Warm-ups excluded

Smithmachine Shoulder press- 1x8@275 / 2x6@296 / 1x10@225
Standing Single arm DB Lateral- 3x10@65's
Reverse Flyes- 4x10
DB Front raise- 1x10@65's / 1x10@70's / 1x8@75's

Misc
Pretty quick workout tonight, just did some work and got out! Also, Im upping the cardio slightly to see what happens :D

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[domingochavez]

In and out like a robbery! More time for growth while resting up.

How much cardio you doing at the moment big fella?

[ehlisl]

In and out like a robbery! More time for growth while resting up.

How much cardio you doing at the moment big fella?

The way to do it! :D Do the work and get out!

Right now I am doing 4x week for 40-45 min on the recom bike. It's not too exciting, but Im just seeing where It takes me. I usually do some more foam rolling with it as well.

[ehlisl]

*Warm-ups excluded

Hybrid Sumo Deadlifts- 3x6@495(+70lbs of chains)
Seated leg curls- 4x10
Abductor- 3x15
Aductor- 3x15
Seated Calf press- 6x10

Misc
The deads with chains were $$!! We added about 70lbs of chains. They weighed 80lbs on the scale, but when I post the vids you'll see they don't come all the way off the floor. Hope everyone has a great one!! :D

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[ehlisl]

Misc
Today was a cardio only day, so nothing crazy there :D Hope everyone has a great night.....some chesticles are up tomorrow!!

s278Wv4-f3Y

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[NattyFLEX]

Just out of interest how many lb's were the deadlifts in the vid?

[ehlisl]

Just out of interest how many lb's were the deadlifts in the vid?

495+70lbs of chains

[ehlisl]

*Warm-ups excluded

DB Incline press- 1x12@120's / 2x8@140's / 1x6@140's
Hammerstrength Decline press- 2x8 / 2x6
Hammerstrength Flat press- 2x10 (TUT)
Machine Flyes- 3x10

Misc
Really happy with spanking the 140's for 3 sets on Incline! Got some vids and Im planning on putting together another Vlog this weekend. If anyone has any questions, please ask away! :D Hope everyone has a great night!!

http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)

[B-Neva]

If anyone has any questions, please ask away! :D Hope everyone has a great night!!

how do I get big and strong like you?

[ConLaV]

Wow...... I'm pretty sure you've made the very most of this offseason Luke, great stuff as usual..... as another guy who clearly leaves nothing in the gym, have you ever felt the need to take a week or so break at any point?

(I tried experimenting with this last week to recharge.... after 2 1/2 days I couldn't take it and got to the gym :))

[ehlisl]

how do I get big and strong like you?

GTL! :D


Wow...... I'm pretty sure you've made the very most of this offseason Luke, great stuff as usual..... as another guy who clearly leaves nothing in the gym, have you ever felt the need to take a week or so break at any point?

(I tried experimenting with this last week to recharge.... after 2 1/2 days I couldn't take it and got to the gym :))

Thanks Connor!! Im pretty much in the same boat as you and thanks again for the Question. Hopefully I don't ramble too much :D

[ehlisl]

*Warm-ups excluded

WG Pulldowns- 1x8 / 3x10
T-Bar Row (+70lbs of chains)- 3x10
Narrow RG Pulldowns- 4x8
Stiffarm Pulldowns(Fat Grips)- 4x10

Machine Crunch- 4x10
Cable Crunch- 4x10

Misc

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http://i726.photobucket.com/albums/ww263/ehlisl/Trove-26-logo.jpg (www.trove-26.blogspot.com)