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

[devinh]

So about this strongman stuff you said you'd be interested in. I'm very interested in it myself. Do you have any implements to train with at your gym? My workout partner in that last video I posted, you know, the goofball, he's taking welding classes and is going to try and make us some implements to start training with. Farmers walk handles, a prowler, truck deadlifting handles, etc.
I'm assuming you wouldn't try to do one while very lean though, or maybe you would. Either way, keep throwing those weights around, show em who's boss.

[B-Neva]

GTL! :D


aww come on you never answered my question in the vlog!!!!!!!!

[ehlisl]

So about this strongman stuff you said you'd be interested in. I'm very interested in it myself. Do you have any implements to train with at your gym? My workout partner in that last video I posted, you know, the goofball, he's taking welding classes and is going to try and make us some implements to start training with. Farmers walk handles, a prowler, truck deadlifting handles, etc.
I'm assuming you wouldn't try to do one while very lean though, or maybe you would. Either way, keep throwing those weights around, show em who's boss.

Thats awesome!! Im pretty much using the Fat Gripz to simulate the Axle and then Im going from there. There is a Strongman Pro pretty close to me, Grant Higa. He runs a blog and is doing an awesome job with promoting the sport. I am going to try and make a few trips over to get ahold of some stones and etc. They look like a blast, plus Alex is trying to get a few forms for them too so he can make one or two.....hes interested as well :D For the most part I have only found a few comps in the state that are held in June/July.....so that is damn close to the stage for me. Im hoping there is one sooner, if not.....Im doing it with striated glutes!! :p


aww come on you never answered my question in the vlog!!!!!!!!

I'll do a "Special" one for you B! :D

[ehlisl]

*Warm-ups excluded

Standing BB Push Press (With Fat Gripz) - 3x10@225 / 1x6@245 / 1x18@135
Seated DB Lateral- 2x12@60's / 1x12*RP*6@60's
Reverse Flyes- 4x10
Smithmachine upright row- 3x8(With Bands) / 1x10

Misc
Those Fat Gripz Standing push presses are SICK!!! Had to start off the rack with them, because they don't totally close around the bar.....I didn't want them to slip off :D I have never felt that good with my presses and I am absolutly blasted from my wrists all the way to my traps!! I was going to do a little volume for the first time with them, but wanted to give the 245 a go! Hope everyone has a great night!!

sTbCzVipNDw

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

[ehlisl]

Misc
Just got back into town today and was able to meet up with NGA Pro Paul Tomko and WNBF Pro Scott Kluth for some arms. I pretty much just followed along and had a blast with it!! I also got a few vids that I will throw together tomorrow.....untill then here's a pic!! Hope everyone has a great night!!

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

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

[Quelly]

Are NGA, IFPA and WNBF pros all allowed to hang out at the same time? If I showed up and hung out with you guys as a PNBA Pro would like the earth's rotation get out of alignment or would we go into the twilight zone or something?
"don't cross the streams Ray!"

[B-Neva]

Come to vancouver for a real arm workout! Pump it up

[CHRIS925]

the strength is just disgusting in here still. i expected nothing less.

[ehlisl]

Are NGA, IFPA and WNBF pros all allowed to hang out at the same time? If I showed up and hung out with you guys as a PNBA Pro would like the earth's rotation get out of alignment or would we go into the twilight zone or something?
"don't cross the streams Ray!"

I think we will have to set up a study to find out!! It would be epic, that is for sure!! :D


Come to vancouver for a real arm workout! Pump it up

Im getting ready for it.....I've been using Tug toner :p

EMs-4fUZd-k


the strength is just disgusting in here still. i expected nothing less.

Thanks Chris!! Great to see you back around the boards ;)

[ehlisl]

*Warm-ups excluded

Front Squats (with Bands)- 3x12@315 / 2x8@385
Narrow Leg press- 1x25 / 2x30
Step-ups- 3x8
Leg extensions- 2x10 / 1x10*6*8

Misc
Had the bands set so there was assistance just out of the hole. All sets were done with no belt and really felt like $$!! Also, here is a few shots from yesterday with Paul and Scott!!

hvXxaaHh6J0

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

[ErickStevens]

http://www.erickstevens.net/ohmygod.gif

Somebody ring the Lunk Alarm!

[mattjansen]

Thanks for the support Luke, means so much to have the backing of a man you like up to and respect in the Sport!

[ehlisl]

http://www.erickstevens.net/ohmygod.gif

Somebody ring the Lunk Alarm!

lol......Keep it ringin'

TE891IHxyV8

........just wait untill I get the vid from today uploaded E!!! Im really glad my gym is cool with it :D


Thanks for the support Luke, means so much to have the backing of a man you like up to and respect in the Sport!

No prob Matt!! You did one hell of a job this year, brought an amazing package and leaped many obstacles. The feeling goes both ways and thanks for sharing the journey!!

[ehlisl]

*Warm-ups excluded

DB Military- 3x12@100's / 1x10@100's
Standing Lateral raise (With Chains)- 2x10 / 2x8
Smithmachine Upright row (With bands)- 2x8@185+ / 2x10@135+
SA cable rear delt- 2x12 / 2x10
Cable Reverse Shrugs- 4x10

Misc
Went a little lighter on the DB Military today and then KILLED the rest!! Probably going to take tomorrow off from lifting, then its some Deads on Wed!! Hope everyone has a great Halloween!!! :D

GP5jDkJ5nU4

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

[devinh]

I really like the mix going on in here lately Luke. Laterals with the chains, the big green bands on the uprights. Great stuff. You know I like variety.

[mivi320]

Great variation in training. Love it. Get after them deads on Wed big man!!!

[ehlisl]

I really like the mix going on in here lately Luke. Laterals with the chains, the big green bands on the uprights. Great stuff. You know I like variety.

Thanks Devin! I am really enjoying it too and I really feel it is making a huge difference....we shall see soon :D


Great variation in training. Love it. Get after them deads on Wed big man!!!

Thanks Mike!! Killed them and the vid is uploading as I type this :D Thanks again!!!

[ehlisl]

*Warm-ups excluded

Reverse Band Deadlifts- 3x8 / 1x4@655 / 1x3@655 (didn't lock on the 4th :p)
Leg curls- 3x10 / 1x8
Abductor- 3x15
Aductor- 3x15
Glute Kickback- 3x10

Standing calf press- 8x10

Misc
Never tried these before, so I took the ramp up approach and kept going up. Really felt it in all the right spots!! Hope everyone has a great night!!

DOSO1MJmunE

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

[devinh]

I watch you ;)
Monster

[CHRIS925]

These are my thoughts every time I watch your videos:

'Son, I am disappoint'...

























































.... in myself :(

[ehlisl]

I watch you ;)
Monster

That is probably one of my favorite lines!!

Thanks Devin, you know I am too :D


These are my thoughts every time I watch your videos:

'Son, I am disappoint'...

.... in myself :(

Thanks Chris, but you have to remember that Im older and fatter than you.... :D So when are you going to start lifting again, still no proof ;)

Misc
Went in for some chest and stuck with a little more volume. Nothing crazy so Im not going to post #'s.......Back is up tomorrow!! Hope everyone has a great night!!

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

[adamrochester]

love this log ! dirty #s thrown around like peanuts beast mode ! any pic updates ;)

[ehlisl]

love this log ! dirty #s thrown around like peanuts beast mode ! any pic updates ;)

Thanks Adam, really appreciate that! The pics will be soon :D

[ehlisl]

*Warm-ups excluded

Hammerstrength Pulldown- 2x8 / 1x10 / 1x12
T-Bar Row- 3x8 / 1x8*8
NG Pulldown- 2x8 / 2x10
Hammerstrength Pullover- 4x8

Cable Crunch- 4x10
Flat Crunch- 3x18

Misc
Won't post much here, so here's a recap :D Hope everyone has a great night!!

_s1cFBE5B0M

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

[Mschaid]

Dude I really like the vlogs! Just out of curiosity, how do you track your nutrition? Are you a web site guy? Are you pretty flexible with your food sources as well? You really are gonna be nasty with the improvements you've made!

[ehlisl]

Dude I really like the vlogs! Just out of curiosity, how do you track your nutrition? Are you a web site guy? Are you pretty flexible with your food sources as well? You really are gonna be nasty with the improvements you've made!

Thanks Mike!!

I used to be a pencil and paper guy, but last prep I started entering it on the computer. My phone has a app and It's great!! ( http://fatsecret.com ) It's not one of the best sites, but you can enter any food and break it down however you want. Makes it a ton easier than what I used to do!.....this makes me feel pretty old :p

As far as foods...I consider myself grey ;):D I am a firm beleiver in keeping fruit in during my whole prep. I tend to stick to certin foods, just because it is much easier for me. Blueberries, oats, rice, chicken, eggs, pineapple, pumpkin, greek yogurt and of course veggies. Nothing crazy, but if I want it and can fit it in.....might as well :D

[COZ999]

nothing changes.....you are still a monster Luke.

[Quelly]

Thanks Mike!!

I used to be a pencil and paper guy, but last prep I started entering it on the computer. My phone has a app and It's great!! ( http://fatsecret.com ) It's not one of the best sites, but you can enter any food and break it down however you want. Makes it a ton easier than what I used to do!.....this makes me feel pretty old :p

As far as foods...I consider myself grey ;):D I am a firm beleiver in keeping fruit in during my whole prep. I tend to stick to certin foods, just because it is much easier for me. Blueberries, oats, rice, chicken, eggs, pineapple, pumpkin, greek yogurt and of course veggies. Nothing crazy, but if I want it and can fit it in.....might as well :D

fruit AND dairy AND gluten during prep! BLASPHEMY!

[anti-steroids]

fruit AND dairy AND gluten during prep! BLASPHEMY!

fruit is natures candy..yum

[tdinh]

checking in big luke..... and u def disappoint in the strength area..lol


*Warm-ups excluded

Hammerstrength Pulldown- 2x8 / 1x10 / 1x12
T-Bar Row- 3x8 / 1x8*8
NG Pulldown- 2x8 / 2x10
Hammerstrength Pullover- 4x8

Cable Crunch- 4x10
Flat Crunch- 3x18

Misc
Won't post much here, so here's a recap :D Hope everyone has a great night!!

_s1cFBE5B0M

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

[mattjansen]

Pumpkin has been a lifesaver during my prep, these last few weeks egg oat and pumpkin pancakes have been on the menu daily if not more than once :) Cant wait for this train to really bust out of the depot

[ehlisl]

nothing changes.....you are still a monster Luke.

Big COZ!!! Thanks buddy!! Trying to do all I can! :D


fruit AND dairy AND gluten during prep! BLASPHEMY!

wait, wait, wait......you mean its ok to have gluten!!.......People would probably **** if they knew I eat soy protein ;)


fruit is natures candy..yum

Yeah buddy!!! 3x an apple a day.....makes you grow! :p There's even a few hot new supplements that are hitting the market that is apple peel extract, why not eat the real thing :D


checking in big luke..... and u def disappoint in the strength area..lol

Thanks Ty!! Sorry, Im trying my best!! ;)


Pumpkin has been a lifesaver during my prep, these last few weeks egg oat and pumpkin pancakes have been on the menu daily if not more than once :) Cant wait for this train to really bust out of the depot

Thanks Matt! I usually switch between pumpkin and blueberries in my oats.....love it!!

[ehlisl]

*Warm-ups excluded

BB Curls- 2x10@155 / 1x8@155 / 1x12@135
Reverse cable pressdown- 4x10

NG High Pulley Preacher Curls- 4x8
Dips- 1x20(BW) / 2x10(+90 Slow) / 1x20(BW)

High Pulley Cable curls- 4x8
Cable kickbacks- 4x8

Misc
For some reason this was just a SICK workout!! :D Got some clips and I will be putting together another Vlog in the next few days. Rack 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)

[ehlisl]

*Warm-ups excluded

Low pin Rack deads- 2x8 / 1x5 / 1x2 / 1x10
Leg curls- 3x8 / 1x8*8
Abductor- 3x15
Aductor- 3x15
Glute Kickback- 3x10

Misc
Vlog'ed it up!! :D hope everyone has a great night!! Plus at the end you can see Alex pull 8 pps for a single!!

cN00S5w06uw

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

[MarkVI]

Intense as always luke.

For anyone who hasn't trained with Luke...imagine a heat seeking missile going from set to set and exercise to exercise. Search and destroy!


What whey you using now??

[anti-steroids]

I still cant grasp how you make those barbells move so freakin fast with half a ton attached to them.also how long have you been doing that intra workout drink?

[tdinh]

Sorry bro....I meant, you do not disappoint in the strength area., my bad bro! I wasn't being sarcastic..it was an error!! Seriously dood....you must have mutant genes or something! Keep killing dood, and you will make your past show look amateurish compared to the physique you will be displaying when u hop on stage again!


Big COZ!!! Thanks buddy!! Trying to do all I can! :D



wait, wait, wait......you mean its ok to have gluten!!.......People would probably **** if they knew I eat soy protein ;)



Yeah buddy!!! 3x an apple a day.....makes you grow! :p There's even a few hot new supplements that are hitting the market that is apple peel extract, why not eat the real thing :D



Thanks Ty!! Sorry, Im trying my best!! ;)



Thanks Matt! I usually switch between pumpkin and blueberries in my oats.....love it!!

[bigryan03]

Really late on this. But i have been watching all your vlogs and vids while i do cardio and the time goes so quick. Loving the incorporation of chains too. Killing it!!

[mivi320]

Great intensity in here. Question for you Luke, where did you get the chains/RB? Some gyms offer chains, bands (the PL gym here in town does) but I was wondering if you personally purchased them somewhere?

Keep up the excellent work. My motivation level increases every time I view this thread!

[ehlisl]

Intense as always luke.

For anyone who hasn't trained with Luke...imagine a heat seeking missile going from set to set and exercise to exercise. Search and destroy!


What whey you using now??

Thanks Alex!! Thats how we roll! :D

My fav is VPX Sro Isolate vanilla.....yes, Im plain but I only use 2 scoops a day and it is gooooooooood!! The rest is whole food and a **** ton of eggwhites :p


I still cant grasp how you make those barbells move so freakin fast with half a ton attached to them.also how long have you been doing that intra workout drink?

Thanks Chris!! Not as big as Alex, but he is really pushing me to another level....I love it!!! As far as my intra workout, its pretty much been the same for the last 3 years even during prep all the way to the stage.


Sorry bro....I meant, you do not disappoint in the strength area., my bad bro! I wasn't being sarcastic..it was an error!! Seriously dood....you must have mutant genes or something! Keep killing dood, and you will make your past show look amateurish compared to the physique you will be displaying when u hop on stage again!

Its all good Ty!! Either way, thanks :D I really appreciate the support!! Im in the same boat as you, hopefully some HUGE changes this year. Its all we can do!!


Really late on this. But i have been watching all your vlogs and vids while i do cardio and the time goes so quick. Loving the incorporation of chains too. Killing it!!

Thanks Ryan!! Been loving them too, and thats pretty much what I do during cardio too.....gotta love YouTube :D


Great intensity in here. Question for you Luke, where did you get the chains/RB? Some gyms offer chains, bands (the PL gym here in town does) but I was wondering if you personally purchased them somewhere?

Keep up the excellent work. My motivation level increases every time I view this thread!

Thanks Mike!! Im pretty lucky and my home gym went out and purchased the chains and bands. Alex had a few already that he actually got from Lowes (The chains) I am actually thinking of just buying a few bands though, so when I find some I'll let you know where I get them. Thanks again for the support and can't wait to see how you do on your 2 meets this year!!

[ehlisl]

*Warm-ups exlcuded

WG Pulldowns- 2x10 / 2x8 / 1x10
RG BB Rows- 2x10@315 / 2x10@335 / 1x15@225
Rope Pulldowns- 4x10
Stiffarm Pulldowns- 4x10

Misc
A little more volume tonight and it felt like $$!! Hope everyone has a great night!!

ujMKlq2_YiU

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

[B-Neva]

quit lifting like a girl

[ehlisl]

quit lifting like a girl

If your refering to training like Laura Phelps Sweatt....well then...I guess I don't mind :D

i4t7biyWC8g

......and now Im off to do some Legs!

[B-Neva]

If your refering to training like Laura Phelps Sweatt....well then...I guess I don't mind :D

[youtube]i4t7biyWC8g[youtube]

......and now Im off to do some Legs!

I know nothing about powerlifting and even if she lifted that much I just wonder how much she could lift RAW on some of those lifts. Like not with a ridiculous 3 foot wide squat stance which all look above parallel if you ask me!

[Frankdaddy]

I know nothing about powerlifting and even if she lifted that much I just wonder how much she could lift RAW on some of those lifts. Like not with a ridiculous 3 foot wide squat stance which all look above parallel if you ask me!

You have to change stance width for multiply, it is an entirely different world training geared than raw. Either way for a chick to have a mindset stronger than some men training in the gym and putting any weight on their backs is great IMO. Takes balls to put that extra weight on their back also.

[ehlisl]

I know nothing about powerlifting and even if she lifted that much I just wonder how much she could lift RAW on some of those lifts. Like not with a ridiculous 3 foot wide squat stance which all look above parallel if you ask me!


You have to change stance width for multiply, it is an entirely different world training geared than raw. Either way for a chick to have a mindset stronger than some men training in the gym and putting any weight on their backs is great IMO. Takes balls to put that extra weight on their back also.

Yep, Im with Brandon with this. Geared, raw or etc...either way that is some serious work. I know 95% of the people who lift would never even be able to attempt some of those lifts. Either way this can go with some of the subjects I always see posted in the Misc section, like is a Sumo really a deadlift. :p;) If its legal in the fed and the person feels better that way then go for it. As long as the follow the rules :D ....but raw is the way for me, no outside assistance.

[ehlisl]

Misc
Been having some great lifts and getting some vids for my next Vlog. Shoulders were up tonight and I went back to a little "Old School" also threw in some chains on front raises and bands on Smithmachine shoulder press. Hope everyone has a great night, arms are up tomorrow :D

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

[5Six]

Happy to see things are still going strong, Mr Beast

[ehlisl]

Happy to see things are still going strong, Mr Beast

Thanks!! Going great in here!!

Just got a package that I'll update on soon, for those of you on FB....you know what it is. Got some great vids too!!

[ehlisl]

*Warm-ups excluded

5" Deficit Deadlifts- 1x8@405 / 2x8@475
Seated Leg curls- 2x10 / 3x8
Abductor-3x15
Aductor- 3x15

Standing Calf Press- 4x10
Seated Calf Press- 4x12

Misc
Been having a great time in the gym this week so far!! I put together a few clips and ended with todays Deads! Hope everyone has a great night and for those of you interested, I am going to be logging the new Juicy Grape White Flood.....that stuff is CRAZY!!! :D I'll post the link to the log as soon as its started!!

jO5OMY_jvjw

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

[domingochavez]

Love the expression on that chicks face hahaha!

Banded bicep curls, common now LOL.

[mivi320]

Haha, yes the expression = priceless.
Looking beastly Big Luke!!

[Quelly]

gotta be honest with you big luke, the lumbar spine flexion on those deficit deads scares me and I don't want to see you hurt your back. I lost about a year of deadlifting progress doing the same exact thing in 2007, I think that's too much of a deficit if you can't keep at least a neutral lumbar...hate to see you out on an injury bro...I mean I know you're actually a cybernetic mutant alien with a adamantium endoskeleton...but still

[ehlisl]

Love the expression on that chicks face hahaha!

Banded bicep curls, common now LOL.

Lol.....yeah, that's my wife Tara. She was making fun of us the whole time by how much noise we were making :D

The banded curls were great too! We just wrapped them around a few DB's on the floor and it worked perfect!


Haha, yes the expression = priceless.
Looking beastly Big Luke!!

Thanks Big Mike!


gotta be honest with you big luke, the lumbar spine flexion on those deficit deads scares me and I don't want to see you hurt your back. I lost about a year of deadlifting progress doing the same exact thing in 2007, I think that's too much of a deficit if you can't keep at least a neutral lumbar...hate to see you out on an injury bro...I mean I know you're actually a cybernetic mutant alien with a adamantium endoskeleton...but still

Thanks for the feedback E! Yep, that's the one reason I don't really pull this way anymore, but the whole area was taken up by crossfit and I didn't want to wait, so I thought I would give it a go since its a lighter week. To be honest though, they really did feel ok, one reason I shot 2 different angles, so I could see.......I might just have a little extra potential energy stored in my lower back :p;)....lol.....either way I am still doing sumo and I have a great plan to do them with a deficit as well. Thanks again for the feedback!

[fltallpaul]

Loving the variety big Luke...

Keep an eye out for my contest prep journal coming soon...I hear its going to be Epic, lol.

[ehlisl]

Loving the variety big Luke...

Keep an eye out for my contest prep journal coming soon...I hear its going to be Epic, lol.

Thanks Paul!! Will do, if its anything close than the current.....then Epic is a given!! Can't wait to follow you to the stage again!!

[domingochavez]

Loving the variety big Luke...

Keep an eye out for my contest prep journal coming soon...I hear its going to be Epic, lol.

I'll be in out that action! Looking forward to your next prep Paul.

[ehlisl]

*Warm-ups excluded

Flat Bench Press (+Black Bands) - 1x15@225 / 1x5@275 / 1x10@225 / 1x12@135+Green and Black bands
Hammerstrength Incline Press- 4x8
Machine Flyes- 4x10
Low Pulley Flyes- 3x10

Hanging Leg raise- 4x10
Rope Crunch- 4x12

Misc
The bands on bench were SICK and really gives you a mind **** with the weight :p Got a few vids that I will put out soon. Also, here's the link to my Controlled Labs White Flood journal, going to be pretty much the same as here plus a little extra :D Hope everyone has a great night!!

http://forum.bodybuilding.com/showthread.php?t=139768383

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

[Quelly]

Glad to hear it Luke, just wanted to make sure you saw what I did, I would just hate to see you get hurt, so thanks for letting me voice my concern and pat me on the head lol

[ehlisl]

Glad to hear it Luke, just wanted to make sure you saw what I did, I would just hate to see you get hurt, so thanks for letting me voice my concern and pat me on the head lol

Thanks again E! Its always great to have an outside pair of eyes because most of the time people just get caught up in moving the weights which can be counter productive over time.

.....please "speak" anytime. Thought that would go with the pat on the head :p;)

[Frankdaddy]

It is hard to stop pounding out heavy weight, but like Eric said sometimes it isnt worth the risk of an injury. I do think that was insane strength for a deficit dadlift also, but maybe sacrifice a few reps for tighter form a tthe start. You are killing it though bro, hopefully get to your deadlift potential at this point someday, im sur eyou will be way ahead by then though lol.

[devinh]

are you talking about the black bands i think you're talking about? the 4" bands? if so, that is insane weight with those bad boys. can't wait to see the prep, and Paul's too.

[CHRIS925]

DUDE.. in that Laura Phelps Sweatt video... Dude in the green shirt at 0:33... most beast I've ever met in my life. He was in my gym and sitting on his ankles and PAUSING for a good 3 seconds down there w/ 6+ plates on each side...... He then proceeds to put 4 plates & 25s on the decline w/ chains and rep out sets of 10.... My mind was obliterated.

I had to approach him and get this.. he was like.. yea I'm just here on a guest pass w/ my GF. I train at a PL gym but right now I'm only working with around 60-70% of my 1RM because these bars can't hold enough weight (said this in a modest way though)... not arrogant at all and just completely super-human. His name is Andy Zavala and he put up over 1000lbs on squat in competition.

[ehlisl]

It is hard to stop pounding out heavy weight, but like Eric said sometimes it isnt worth the risk of an injury. I do think that was insane strength for a deficit dadlift also, but maybe sacrifice a few reps for tighter form a tthe start. You are killing it though bro, hopefully get to your deadlift potential at this point someday, im sur eyou will be way ahead by then though lol.

Thanks Brandon! Yep, I haven't pulled conventional forever and thats the reason I pull the way I do. Next go with them will be Sumo stance and it will make a difference with my form. As far as weight, remember Im 31 now :p ;)


are you talking about the black bands i think you're talking about? the 4" bands? if so, that is insane weight with those bad boys. can't wait to see the prep, and Paul's too.

Yep, those are the bands Devin....Much harder than I thought they were going to be :D The vid will be up tonight too!


DUDE.. in that Laura Phelps Sweatt video... Dude in the green shirt at 0:33... most beast I've ever met in my life. He was in my gym and sitting on his ankles and PAUSING for a good 3 seconds down there w/ 6+ plates on each side...... He then proceeds to put 4 plates & 25s on the decline w/ chains and rep out sets of 10.... My mind was obliterated.

I had to approach him and get this.. he was like.. yea I'm just here on a guest pass w/ my GF. I train at a PL gym but right now I'm only working with around 60-70% of my 1RM because these bars can't hold enough weight (said this in a modest way though)... not arrogant at all and just completely super-human. His name is Andy Zavala and he put up over 1000lbs on squat in competition.

You just met a STUD!!!

3KvAan8nOFk

He trains with Mark Bell with Supertraining. I have been following them for a while. :D Here's the website if anyone is interested, some awesome vids too!!

http://supertraining.tv/

[ehlisl]

*Warm-ups excluded

Pullups- 2x12 / 4x10
DB Rows- 1x15@140 / 2x8@220 (Stacked 140+80's) / 1x20@140
RG Freemotion Lat pulldown- 4x10
Hammerstrength Pullover- 4x10

Misc
Finished up the lighter week and things are really feeling great!! Got some vids of the stacked DB rows and Im going to put together some vids tonight! Till then......Legs are up now!!! :D

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

[ehlisl]

*Warm-ups excluded

Narrow Cybex Leg Press- 4x8
Front Squats- 3x20@225
BB Walking lunges- 4x8
Leg Extension- 3x10 / 2x8

Misc
Finished up my lighter week and now I'm ready to DO WORK tomorrow, shoulders and Traps are up!! Hope everyone has a great night!!

1-O9ztAnOaE

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

[Mschaid]

Hey Luke, What's your split look like these days and how long do your workouts typically last? You are a FREAK!

[ehlisl]

Hey Luke, What's your split look like these days and how long do your workouts typically last? You are a FREAK!

Thanks Mike!! Here's my current split, not too much has changed :D

Shoulders/Traps
Bis/Tris
Deads/hamstrings/calves
Chest/Abs
Back
Legs(Quads focus)

I take 1-2 off days per week depending on how I am feeling. My off days usually fall on friday or the weekend and really works great because I can move things around and I have a little more flex. Nothing crazy, but I really love how this is working out for me. :D

[ehlisl]

*Warm-ups excluded

BB Shrugs- 3x20@405
DB Military- 1x12@100's / 1x10@110's / 1x8@110's / 1x8@100's (Slow)
DB Lateral raise- 1x12@60's / 3x8@70's
Smithmachine upright row- 4x10
Reverse Flyes- 4x10
Standing BTN BB Press- 4x10@135

Misc
Hit this one with Tara tonight and kept it fast pace and just cranked the iPod! Hope everyone has a great night!! :D

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

[ehlisl]

*Warm-ups excluded

EZ Bar curls (Bar=25lbs)- 1x12@135 / 2x8@165 / 1x15@135
Cable Pressdowns- 2x10 / 2x8

High Pulley Curls- 3x10
Cable Kickbacks- 3x10

DB Crossbody Hammer curls- 1x12@75's / 1x8@90's / 1x9@90's*1x10@75's VID
Cable OH Extension- 4x10

Misc
Nothing crazy, just a great workout tonight!! Hope everyone has a great night!! :D

OCVcKEKliQM

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

[B-Neva]

nothing better than workin ARMSSSSSSSS!

[ehlisl]

*Warm-ups excluded

EZ Bar curls (Bar=25lbs)- 1x12@135 / 2x8@165 / 1x15@135
Cable Pressdowns- 2x10 / 2x8

High Pulley Curls- 3x10
Cable Kickbacks- 3x10

DB Crossbody Hammer curls- 1x12@75's / 1x8@90's / 1x9@90's*1x10@75's VID
Cable OH Extension- 4x10

Misc
Nothing crazy, just a great workout tonight!! Hope everyone has a great night!! :D

OCVcKEKliQM

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

GTL PUMP BUMP :D


nothing better than workin ARMSSSSSSSS!

Yeah buddy!!...Curls for the gurls, or tris for the guys :p

.....its actually my least fav day, but I still love it! :)

[B-Neva]

GTL PUMP BUMP :D



Yeah buddy!!...Curls for the gurls, or tris for the guys :p

.....its actually my least fav day, but I still love it! :)

haha yea it does get kind of boring sometimes but the fact that my arms suck and seeing them pumped makes me look so much bigger!

[ehlisl]

haha yea it does get kind of boring sometimes but the fact that my arms suck and seeing them pumped makes me look so much bigger!

...lol...I hear you, but I still just wear a shortsleeve untill I get really close to the stage :p If I keep coverd up slightly then it doesn't feel like watching water boil in the progress area :D

[ehlisl]

*Warm-ups excluded

Smithmachine High Incline Press- 1x8@295 / 2x8@275 / 1x6@275*1x10@225
DB Flat press- 1x10@120's / 1x9@120's / 2x8@120's
Machine Flyes- 4x10
Low Pulley Flyes- 3x10

Hanging leg raise- 3x10
Machine crunch- 4x10

Misc

I-E40_h6wq0

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

[COZ999]

GTL PUMP BUMP :D



Yeah buddy!!...Curls for the gurls, or tris for the guys :p

.....its actually my least fav day, but I still love it! :)

me and you are so much alike....we both like guysssss...no I kid, but we both hate arm days. I dont like the way mine look , whats your reason

[ehlisl]

me and you are so much alike....we both like guysssss...no I kid, but we both hate arm days. I dont like the way mine look , whats your reason

My biggest problem with my arms arn't necessarly the size, it's the shape. I don't have a tall peak...good old genetics, but they are wider. So this helps with the relaxed poses, especially from the front, but really shows as a weakness in the front DB and rear DB.

I guess when it comes down to it, lifting arms are not impressive to me at all.....anyone can train them hard. What seperates is someone who can kill the legs or deadlifts. Much more impressive IMO :D Its not that I hate doing it, I just dont like lifting them as much as other bodyparts.

[ehlisl]

*Warm-ups excluded

WG Pulldowns- 3x10 / 1x8
BB Rows- 2x10@405 / 1x10@405*1x10@315*1x12@225 *VID*
"Flexsolate" NG Pulldowns- 3x8
Stiffarm Pulldowns- 4x10

Misc
We ended up getting back into town a little late, so I got in a little later than usual. There was only 3 people in the gym, so it was well worth going in and I had one EPIC workout! Must have been burning off some of that potential energy :D Legs are up today!!

OjLcal5wI_8

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

[MarkVI]

You are just not human. What's the main focus you have on arms? like short rest times or focusing on heavy weight? I know you can do both but I as a mere mortal...cannot lol.

[ehlisl]

You are just not human. What's the main focus you have on arms? like short rest times or focusing on heavy weight? I know you can do both but I as a mere mortal...cannot lol.

lol...thanks Alex :D Believe me Im human and Im feeling it today. Safety Bar squats after BB Rows wasn't the best choice, but what doesn't kill you makes you stronger ;)

As far as focus for arms, it varies from week to week just like my other body parts.

[ehlisl]

*Warm-ups excluded

Safety Bar Squats (+Green Bands)- 3x10@275+Tension / 1x8@275+Tension
Narrow Leg Press- 3x15
Smithmachine Lunges- 3x8@205
Leg Extensions- 4x10

Misc
Went lighter and focused on speed with the safety bar squats. Really focused on exploding out of the hole and they kicked my ASS, especially the day after BB Rows :D

AEnGHuoZv3Y

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

[ehlisl]

*Warm-ups excluded

Reverse band deadlifts- 3x8@585 / 1x3@635
Seated leg curls- 4x10
Glute kickbacks- 3x10
Abductor- 3x15
Aductor- 3x15

Seated calf- 4x10
Standing calf- 4x10

Misc
SOLID workout tonight

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

[ErickStevens]

http://www.erickstevens.net/wtf4.gif



Reverse band deadlifts- 3x8@585 / 1x3@635

[Frankdaddy]

great looking workout, straight and to the point. I love reverse band deadlifts. Next time I do a max effort you got me wanting to do them again, so I just might. Where do you let the band release at the top?

[FATHER FLEX]

Love the safety bar, specially when you make an effort to keep it high. They have a wish list at my new gym and that is one of the things I asked for this holiday season.

[CHRIS925]

635?

Is there a way to retire at life at 22? Sign me up.

[ehlisl]

http://www.ericksteven.net/wtf4.gif

Thanks for that E! :D


Love the safety bar, specially when you make an effort to keep it high. They have a wish list at my new gym and that is one of the things I asked for this holiday season.

Yep, they really ripped me up with the bands....lol. And don't get me started on Christmas lists. My push right now is for the gym to get a Log press.....now those are bad ass :)


great looking workout, straight and to the point. I love reverse band deadlifts. Next time I do a max effort you got me wanting to do them again, so I just might. Where do you let the band release at the top?


635?

Is there a way to retire at life at 22? Sign me up.

Thanks guys, I really love them! They place a great overload for ME too, here's how I set them up.....this is from a few weeks ago.

DOSO1MJmunE

[CHRIS925]

dude... 655 x 4? You srs with that sh*t? I don't even know why I come back in here..

Inspiration and motivation is one thing... extra-terrestrial, unrealistic, mind-blowing rhinoceros strength is depressing. lol..

How close are you to a 7XX pull Luke?

[andimoff80]

^^^agreed, you sure you human buddy? haha! super impressive bro on the DL.




dude... 655 x 4? You srs with that sh*t? I don't even know why I come back in here..

Inspiration and motivation is one thing... extra-terrestrial, unrealistic, mind-blowing rhinoceros strength is depressing. lol..

How close are you to a 7XX pull Luke?

[Rypt1]

Definitely and incredibly impressive and super-motivating.

[ehlisl]

dude... 655 x 4? You srs with that sh*t? I don't even know why I come back in here..

Inspiration and motivation is one thing... extra-terrestrial, unrealistic, mind-blowing rhinoceros strength is depressing. lol..

How close are you to a 7XX pull Luke?

Thanks Big Chris! Not quite sure and probably won't know for a while now :p All I know is that is the one I consider my all time fav for lifts! Nothing make you feel more Alpha than pulling some weight no matter how much it is!


^^^agreed, you sure you human buddy? haha! super impressive bro on the DL.


Definitely and incredibly impressive and super-motivating.

Thank you!! I really appreciate it guys!! Thanks for stopping in too!! :D

[ehlisl]

*Warm-ups excluded

Pullups- 2x10 / 3x8(+40lbs) / 1x10
T-Bar Rows- 2x8 / 1x6*8*10
High Row Machine- 4x10
Hammerstrength Pullovers- 2x10 / 2x8
NG Pulldowns- 3x10

Misc
It has been pretty crazy at work and I have been getting to the gym a little later than usual, but Ive been having some crazy workouts!! Here are a few clips from arms earlier in the week and back today. Hope everyone has a great night!! :D

F5XCW3v6nGI

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

[mivi320]

great work big Luke!!

[DREhova 87]

I lurk all the time, and never post...because I just get crapped out. I come in here for motivation...then I watch these videos and think to myself. WTH am I doing in here? This is not human. This is some Sci FI log. brb...let me crawl in a hole and die. :D

Dude I expect you to throw up some of these numbers, but then when I actually see it...I can't believe it. I'm with Chris on this one...where do I sign up?

[andimoff80]

Luke, I noticed in the vid above you are doing skull crushers with chains, is this part of idea of you spicing things up? Why not just add more weight?

Secondly, I feel like those little martians from toy story. "We are so unworthy." Way to kill it!

Viet

[CHRIS925]

I lurk all the time, and never post...because I just get crapped out. I come in here for motivation...then I watch these videos and think to myself. WTH am I doing in here? This is not human. This is some Sci FI log. brb...let me crawl in a hole and die. :D

Dude I expect you to throw up some of these numbers, but then when I actually see it...I can't believe it. I'm with Chris on this one...where do I sign up?

in 4 sign-up sheet

[Slovation]

Luke, I have a challenge for you....

Your deadlift against Chris and I's.............(same bar/same time)

srs

inb4 injuries x 10 + 4

[ehlisl]

great work big Luke!!

Thanks Mike!! :D


I lurk all the time, and never post...because I just get crapped out. I come in here for motivation...then I watch these videos and think to myself. WTH am I doing in here? This is not human. This is some Sci FI log. brb...let me crawl in a hole and die. :D

Dude I expect you to throw up some of these numbers, but then when I actually see it...I can't believe it. I'm with Chris on this one...where do I sign up?

Thanks DRE, really appreciate that. Im the same way with most of the journals on here too :D Lurk most of the time.......Remember, I watch you. ;) Hope to meek you down in Sac this July too and thanks again!!


in 4 sign-up sheet

Your already on my list Chris.....the naughty but nice :p


Luke, I noticed in the vid above you are doing skull crushers with chains, is this part of idea of you spicing things up? Why not just add more weight?

Secondly, I feel like those little martians from toy story. "We are so unworthy." Way to kill it!

Viet

Thanks Viet!

As far as the chains and bands, I am using them to overload the movement at the peak of the contraction. I am using a weight that I might not be able to do through the whole ROM for that many reps.....The good old principle of overload for all the Exercise Phy's out there :D

For example, my Skull Crushers were 125+26lbs of chains at the top of the movement, but right before the concentric portion of the lift some were resting on the floor taking some of the weight off the lift.


Luke, I have a challenge for you....

Your deadlift against Chris and I's.............(same bar/same time)

srs

inb4 injuries x 10 + 4

Lets set a date ;) you just cant pick on me when you both kick my ass :D

[ehlisl]

*Warm-ups excluded

Standing BB Press- 10x10@185- these were MONEY!!
"Flexsolate" Lateral Raise- 4x10
Smithmachine upright row- 1x10 / 2x8(185+green Bands) / 1x10
Reverse Flyes- 3x12
Cable Shrugs- 4x1-

Misc
Gotta say endurance whas through the roof on this one! If you have never tried any form of GVT....give it a go! Sick pump with this workout! Also had about 3 people ask me today in the gym if I am hitting the stage soon, so hopefullly that means things are looking leaner :D Hope everyone has a great night!!


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

[tdinh]

Hey Luke, how often do you squat and deadlift- once a week, twice a month?

[ehlisl]

Hey Luke, how often do you squat and deadlift- once a week, twice a month?

Big Ty!! I usually do some form of both per week. I split my legs into two workouts with a Dead/ham focus and a Quad focus, which includes a comound like Squats/front squats or smithmachine squats. I also take about 2-3 days between the two workouts......not back to back like someone I know ;):D

[ehlisl]

*Warm-ups excluded

Snatch Grip Deadlifts- 2x10@405 / 1x8@405
Seated Leg Curls- 4x8
Abductor- 3x15
Aductor- 3x15

Standing Calf machine- 4x10
Seated Calf- 4x12

Misc
Pretty short but sweet today. I've been looking at a ton of varations of the DL and wanted to try the Snatch Grip today. It places you in a similar starting position as a deficit with my grip outside of the hook ring on the bar. These were $$!!! Kept it lighter, but really felt it in my glutes. Hope everyone has a great night!! Chest is up tomorrow!! :D

un_89kBBShI

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

[CHRIS925]

405 x 10 'kept it light' ... Luke.. as much as I want to mushroom stamp you for saying this.. You should have actually considered that 'ultra-light' by your standards. Son, you know what I am.

[ehlisl]

405 x 10 'kept it light' ... Luke.. as much as I want to mushroom stamp you for saying this.. You should have actually considered that 'ultra-light' by your standards. Son, you know what I am.

Lol...thanks Chris. A stamp is always welcome :p;) but your the one that deserves one withthe PR yesterday!

If you haven't tried this variation of the DL you should give it a go when you are finished with your current program. You'll notice you have to go much lighter especially because of the positioning and it resembles a deficit. Overall I really like how they feel and will probably keep them in instead of deficits. Them glutes are feeling it today :D

[tdinh]

Excellent. Yeah, it's really weird, because during this prep I don't get nearly as sore as I use to being as lean as I am. I use to be ridicuosly sore for 6 days after a quad workout, but now, I might be sore for a day or two...and it's not even that sore. I still train intense-- nothing has changed in that department. You killing it though, sir ehlis...2012 is the year, right? Let's do this!


Big Ty!! I usually do some form of both per week. I split my legs into two workouts with a Dead/ham focus and a Quad focus, which includes a comound like Squats/front squats or smithmachine squats. I also take about 2-3 days between the two workouts......not back to back like someone I know ;):D

[FATHER FLEX]

Snatch grip deads are so money! T-spine and arse feels alive to say the least.

[ehlisl]

Excellent. Yeah, it's really weird, because during this prep I don't get nearly as sore as I use to being as lean as I am. I use to be ridicuosly sore for 6 days after a quad workout, but now, I might be sore for a day or two...and it's not even that sore. I still train intense-- nothing has changed in that department. You killing it though, sir ehlis...2012 is the year, right? Let's do this!

Im pretty much the same way during prep too. Soreness can last up to a week during offseason training, but just a few days during prep. Funny how that works...lol

Thanks Ty, 2012 is the year. Hopefully going to show some improvements in all areas. Can't wait to see you hit the stage again too!! Maybe we'll be able to meet up at some point throughout the year! If anything there is always October in the AZ :D


Snatch grip deads are so money! T-spine and arse feels alive to say the least.

Yeah buddy......and alive they feel too :p

[mivi320]

Great vid of the SG deads!!

[ehlisl]

*Warm-ups excluded

Wide Neutral Grip Pullups- 3x10 / 2x8(+40lbs Chains) / 2x8
"Ehlis" Row- 3x10 / 1x10*10
NG Pulldown- 4x8
Stiff Arm Pulldown- 4x10

Flood Misc
Amazing workout tonight!! I really like the pullups with the chains, they set you in a great position unlike using the belt around your waist. Hope everyone has a great night!! Off tomorrow then legs are up on Sunday!! :D

5vFpxm0BnV4

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

[impakt1]

Been following you on twitter bro.

Subbed! http://assets.bodybuilding.com/forum/images/icons/icon14.gif

Gotta try those pullups with chains.

[AustrianOakJr]

Big Ty!! I usually do some form of both per week. I split my legs into two workouts with a Dead/ham focus and a Quad focus, which includes a comound like Squats/front squats or smithmachine squats. I also take about 2-3 days between the two workouts......not back to back like someone I know ;):D

I do the same thing Luke....but I find that often im too wiped after a max-effort squat day to attempt dead lifts three days later. So ill often rotate my max effort days around so that (for example) I would dead lift for ham day but pair that with leg press for quad day. Or squat for quad day and then do isolations for hams. Do you ever run into these recovery issues or do you always squat/dead on your leg days?

[CHRIS925]

in after sean. spot not for sale.

[ehlisl]

Been following you on twitter bro.

Subbed! http://assets.bodybuilding.com/forum/images/icons/icon14.gif

Gotta try those pullups with chains.

Thanks Chris! Glad to have you along :D. You will really like the pullups too, big difference from a weight belt.


I do the same thing Luke....but I find that often im too wiped after a max-effort squat day to attempt dead lifts three days later. So ill often rotate my max effort days around so that (for example) I would dead lift for ham day but pair that with leg press for quad day. Or squat for quad day and then do isolations for hams. Do you ever run into these recovery issues or do you always squat/dead on your leg days?

I am pretty close to the same as you Sean, but the biggest change is the rep range I tend to lean towards after a heavier day. For example if I had a heavier squat day, then I would probably end up doing some more volume or higher rep with my deadlift variations a few days later. Recovery wise this seems to be working really well for me and I am able to keep with the lifts that love doing :D

Hope everything is going great with you!


in after sean. spot not for sale.

Leave it to Chris to be behind someone ;)

[ehlisl]

*Warm-ups excluded

Smithmachine Squats- 3x12@405 / 1x12@315
Leg Press- 4x10
Lunges 4x8
Leg Extensions- 4x10

Misc
Put together another Vlog, sorry if I ramble ;)

Lwpe_a-haTI

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

[CHRIS925]

Nice vlog big man!

I love how damn-near the only person you can look to for motivation is doug miller AKA superman. you're a beast brah. beast.

No homo but your size and improvements are going to be scary when you start shedding the fat... will fap

[Frankdaddy]

Lifting strong, and looking big to go with it bro

[bigryan03]

Great vlog. Massive inspiration (yes, pun intended :D)

[ehlisl]

Nice vlog big man!

I love how damn-near the only person you can look to for motivation is doug miller AKA superman. you're a beast brah. beast.

No homo but your size and improvements are going to be scary when you start shedding the fat... will fap

Lol...thanks Chris! Reach for the stars right :D. Hopefully the improvements show this year and you better be there to see, if not .......I'll find you ;)


Lifting strong, and looking big to go with it bro

Thanks Brandon, great work on the SLDL PR the other day too! Straight up beast mode there!


Great vlog. Massive inspiration (yes, pun intended :D)

Thanks Ryan! :D. Now its time to start!

[ehlisl]

*Warm-ups excluded

Cable Pressdowns- 3x10
SS
BB Curls- 2x12@135 / 1x10*RP*6*RP*6@135

DB Skull Crushers- 3x8@60's
SS
High Pulley Curls- 3x8

Machine Dips- 3x20
SS
SA DB Hammer curls- 3x10

Misc
BOOM!!! Been having quite the run of workouts while using White Flood and Im down to my last serving tomorrow for deads, going to make it a good one! Overall I am loving the Juicy grape flavor and highly reccomend it, especially to those like me who love grape! :D I will have a full report soon and just wanted to say Thank You again to Controlled Labs!!

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

[B-Neva]

just saw the vlog....Kinda funny but my dad actually gets mad if I wear anything "revealing" to the gym lol but it's hard to stay covered up when you look this good :D When I get home I always end up going straight to the bathroom to look in the mirror after my workout and I probably shouldn't.

[Frankdaddy]

just saw the vlog....Kinda funny but my dad actually gets mad if I wear anything "revealing" to the gym lol but it's hard to stay covered up when you look this good :D When I get home I always end up going straight to the bathroom to look in the mirror after my workout and I probably shouldn't.

I am typical guy who likes to showcase sometimes what I have built, and sometimes in the gym, but I have found I focus too much on how I am looking rather than putting work in with the weights if I stay more revealing. I also cant set a sqaut bar up properly or lock my bench down if I am in a tank.

[fltallpaul]

Great updates big Luke. I won't be doing the Sacramento show but maybe we will be on stage together at another venue next year...that would be great!

[AustrianOakJr]

I am pretty close to the same as you Sean, but the biggest change is the rep range I tend to lean towards after a heavier day. For example if I had a heavier squat day, then I would probably end up doing some more volume or higher rep with my deadlift variations a few days later. Recovery wise this seems to be working really well for me and I am able to keep with the lifts that love doing :D

Hope everything is going great with you!



;)

Yea, thats how I roll too. No matter how much planning you put into a progressive scheme, its ultimately going to come down to a certain amount of "feel" for whats right on a particular day. I will sometimes abort a low rep deadlift day in favor of some lighter isolation work if my hips are bothering me. Better to train smart, right?

Yes, everything is going well, Luke. The serious grind of prep is going to start in a couple weeks.

[ehlisl]

just saw the vlog....Kinda funny but my dad actually gets mad if I wear anything "revealing" to the gym lol but it's hard to stay covered up when you look this good :D When I get home I always end up going straight to the bathroom to look in the mirror after my workout and I probably shouldn't.

I hear you Brendan :D I guess its a habit to wear a warmup jacket through 2/3 of my workout, that ensures I have a pump before taking it off :p;)


I am typical guy who likes to showcase sometimes what I have built, and sometimes in the gym, but I have found I focus too much on how I am looking rather than putting work in with the weights if I stay more revealing. I also cant set a sqaut bar up properly or lock my bench down if I am in a tank.

Yep, exactly! I have never understood how someone can squat in a tank top!? I get calluses and bruses through shirts and sweatshirts on my back, but to each their own. Some need to actually "see" the work they are putting in I guess :D Im not saying either way is the right way......because I strip down the closer to the stage I get :D


Great updates big Luke. I won't be doing the Sacramento show but maybe we will be on stage together at another venue next year...that would be great!

Thanks Paul!! I know thats a big trip for most, but I hope to see you around next year. Depending on how the USA goes, I may go to KC and then for sure the Yorton....so hopefully one of them will line up with yours! Would love to meet you in person finally!!


Yea, thats how I roll too. No matter how much planning you put into a progressive scheme, its ultimately going to come down to a certain amount of "feel" for whats right on a particular day. I will sometimes abort a low rep deadlift day in favor of some lighter isolation work if my hips are bothering me. Better to train smart, right?

Yes, everything is going well, Luke. The serious grind of prep is going to start in a couple weeks.

Great to hear Sean!! Im right with you too :D Time to get on the "Prep" train!!

[ehlisl]

*Warm-ups excluded

Mid Shin Rack Deads- 4x8@585
Leg curls- 4x10
Glute Kickback- 3x10
Abductor- 3x20
Aductor- 3x20

Misc
This was yesterdays workout, I ended up taking today off :D The rack deads felt great and I love doing them at mid shin, close to a full pull as I can get at the gym and it allows for a great overload. Hope everyone has a great night, chest is up tomorrow!!

mjPRTx2bQHE

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

[fltallpaul]

Thanks Paul!! I know thats a big trip for most, but I hope to see you around next year. Depending on how the USA goes, I may go to KC and then for sure the Yorton....so hopefully one of them will line up with yours! Would love to meet you in person finally!!

http://t3.gstatic.com/images?q=tbn:ANd9GcRETmf2E2kmR-gCPS0YiuHimSPRDzdLjVW7sjs69ypmLn4nbjOaOU9SWTSd8A

[ehlisl]

http://t3.gstatic.com/images?q=tbn:ANd9GcRETmf2E2kmR-gCPS0YiuHimSPRDzdLjVW7sjs69ypmLn4nbjOaOU9SWTSd8A

Add some DreamTan and thats perfect Paul :p

[ehlisl]

*Warm-ups excluded

WG Pullups- 2x10 / 1x10(+40lbs chains) / 1x8(+40lbs chains) / 1x12
RG T-Bar Row- 1x12 / 2x10 / 1x8*8*8
LifeFitness High Cable Row- 1x10 / 2x8
Stiffarm Pulldowns- 3x10

Misc
I was finally able to meet up with Ty and got a vid of our last set of RG T-Bar rows :D Hope everyone has a great night!!

iReV3fGzDUA

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

[Frankdaddy]

You and Paul better hope I dont turn pro and step on stage at the yorton, yall fellas wont even get noticed..Everybody gonna be like wtf this guy made it, and laugh LOL.

[bigryan03]

Sick stuff luke. Cant wait to see the finished product. You'll be a true monster, as if you dont look like a monster already :D
Btw congrats on the free recoverpro ;)

[ehlisl]

*Warm-ups excluded

WG Pullups- 2x10 / 1x10(+40lbs chains) / 1x8(+40lbs chains) / 1x12
RG T-Bar Row- 1x12 / 2x10 / 1x8*8*8
LifeFitness High Cable Row- 1x10 / 2x8
Stiffarm Pulldowns- 3x10

Misc
I was finally able to meet up with Ty and got a vid of our last set of RG T-Bar rows :D Hope everyone has a great night!!

iReV3fGzDUA

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

WO BUMP! :D


You and Paul better hope I dont turn pro and step on stage at the yorton, yall fellas wont even get noticed..Everybody gonna be like wtf this guy made it, and laugh LOL.

Far from that Brandon, that would be pretty bad ass!! Im pretty excited they moved the venue for the Yorton......because its a little closer to me now, compaired to DC :D I gotta get my first goal though, to qualify!


Sick stuff luke. Cant wait to see the finished product. You'll be a true monster, as if you dont look like a monster already :D
Btw congrats on the free recoverpro ;)

Thanks Ryan!!

How did you already find out...lol :D Im pretty excited to give it a try and it actually fits the same profile I use PWO, so I can't complain with that!

...................now some legs are up!!

[impakt1]

loving the handle you use for the Tbar rows. Gave me a solid idea :)

[ehlisl]

loving the handle you use for the Tbar rows. Gave me a solid idea :)

Give them a try, you'll love them. I'm pretty fortunate that my home gym has a ton of different attachments. They are also great with a rope. :D

[ehlisl]

*Warm-ups excluded

Safety Bar Squats- 6x8@315
Narrow Cybex Leg press- 4x10
BB Lunges- 3x10
Leg extensions 4x15

Misc
Really had a solid one today! Focused on pauses at the bottom of each rep and pressing up on the safety bar handles. Hope everyone has a great night!

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

[Frankdaddy]

Where did they move the Yorton for 2012, I was unaware of that change.

[CHRIS925]

Where did they move the Yorton for 2012, I was unaware of that change.

Arizona



Luke keep killin' it in here big dog! Always inspiring me to reach half your strength

[ehlisl]

Where did they move the Yorton for 2012, I was unaware of that change.

Chris hit that like a fat kid on cake :p Arizona it is, much closer! :D


Arizona

Luke keep killin' it in here big dog! Always inspiring me to reach half your strength

Thanks Chris and will do! Huge congrats on the graduation! Now you have more time to support your hobby!! :D

Misc
Just hit up some shoulders, nothing crazy so Im not going to post any numbers. Hope everyone has a great night!! :D

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

[B-Neva]

Just hit up some shoulders, nothing crazy so Im not going to post any numbers. Hope everyone has a great night!! :D


brb db pressing 120lbs, nothing crazy

[CHRIS925]

brb doing lateral raises w/ 120lb DBs, nothing crazy

fixed

[ehlisl]

brb db pressing 120lbs, nothing crazy


fixed

Nope....Both off, seated BB military press ;):D

[ehlisl]

*Warm-ups excluded

Cable curls- 4x8
Straight bar skull crushers- 3x10@135
DB hammer curls- 3x8@90's
Cable OH extensions 3x10
Incline curls- 3x10
Dips- 2x25 / 1x15 with pauses

Misc
Solid workout and got a few vids that I'll put in a Blog the next few days......until then deads are up tomorrow! Hope everyone has a great night :D

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

[ehlisl]

*Warm-ups excluded

Narrow Stance Low pin Rack Deads- 3x8@545
Leg curls- 4x10
Reverse Hypers- 4x10
Glute Kickbacks- 3x10
Abductor- 3x20
Aductor- 3x20

Misc
Great workout!

ZacrvcW6Vmk

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

[tdinh]

Big Luke, what you weighing nowadays?

[ehlisl]

Big Luke, what you weighing nowadays?

Haven't weighed myself in a few weeks, but the last I checked I was 236. Im keepin my diet consistant with the extra cardio and just going with it right now. I am just watching the mirror right now to see my progress. Not really checking how fast Im loosing or anything, atleast for a bit longer ;)

[ehlisl]

*Warm-ups excluded

WG Pulldown- 2x8 / 2x15
Single Arm Seated Row- 2x10 / 2x8
NG Pulldown- 4x8
Hammerstrength Pullover- 4x10

Hanging leg raise- 4x12
Machine crunch- 4x10

Gold Feast Misc
I ended up hitting it at 5am trying to get it done before heading out of town. Hope everyone has a happy and safe Holiday!!

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

[ehlisl]

*Warm-ups excluded

BB Shrugs- 3x8@585 / 1x20@405
Smithmachine Military press (To clavicle) - 2x10@225 / 2x8@225
Seated DB Lateral raise- 1x12@60's / 2x10@70's / 1x8@70's
Reverse Fly Machine- 3x10
Rope upright row- 4x10

Misc
Great workout!! Got some clips of my working sets that I will throw together in a few days. Hope everyone has a great night!! :D

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

[Slovation]

Luke, would u be willing to try my juicy grape?

inb4offtopicnonsense

[ehlisl]

Luke, would u be willing to try my juicy grape?

inb4offtopicnonsense

Iwouldbutchriswouldbejelly.JPEG. :p:D

[COZ999]

*Warm-ups excluded

BB Shrugs- 3x8@585 / 1x20@405
Smithmachine Military press (To clavicle) - 2x10@225 / 2x8@225
Seated DB Lateral raise- 1x12@60's / 2x10@70's / 1x8@70's
Reverse Fly Machine- 3x10
Rope upright row- 4x10

Misc
Great workout!! Got some clips of my working sets that I will throw together in a few days. Hope everyone has a great night!! :D

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

bro stop messing with that light weight. shruggin 700's FTW!

[CHRIS925]

Iwouldbutchriswouldbejelly.JPEG. :p:D

Steve I want a divorce. Srs.

[arrologdar]

Hoodia gordonii was discovered and painted by col e-learning uniararas br/forum_si/profile php?mode=viewprofile&u=482162]hoodia gordonii Robert Jacob Gordon in the vicinity of the Orange River in about 1779, and identified as a Stapelia, a closely related genus yigilca net/forum/member php?action=profile&uid=261]hoodia side effects The use of Hoodia spp has long been known by the indigenous populations of Southern Africa, who infrequently use these plants for treating indigestion and small infections khunvaan com/smf/index php?action=profile;u=2422]hoodia diet pills However, it is their centuries old use of the meat of the plant to suppress appetite when making long hunting trips in the Kalahari Desert that has stimulated the most interest jezdovec netne net/forum/member php?action=profile&uid=227]hoodia weight loss In 1977, the South African Council for Scientific and Industrial Research (CSIR) isolated the ingredient in hoodia—now known as P57—which is responsible for its appetite-suppressant effect, and patented it in 1996 forum iqshop su/index php?action=profile;u=6992]hoodia gordonii plus The CSIR then granted United Kingdom-based Phytopharm a license, and they collaborated with the pharmaceutical company Pfizer to isolate active ingredients from the extracts and look into synthesizing them for use as an appetite suppressant

[Slovation]

Steve I want a divorce. Srs.

Its not what u think......I can explain.

[mattjansen]

Sunday marks the day we all have been waiting for Luke's year to own the stage! Get ya popcorn ready dis gonna be good!

[COZ999]

Its not what u think......I can explain.

save it dirtbag.....chris some men never change

[ehlisl]

bro stop messing with that light weight. shruggin 700's FTW!

Yeah buddy!! I like to do them with a slight hold at the top, I'll get a vid next time. Keep killing it Big COZ!!


Steve I want a divorce. Srs.


Its not what u think......I can explain.


save it dirtbag.....chris some men never change

Boys, boys, boys.....we can all share. Its just better that way :p I get first dibs' though ;)


Sunday marks the day we all have been waiting for Luke's year to own the stage! Get ya popcorn ready dis gonna be good!

Getting close and I can't wait!! Healthy and HUNGRY!!! Thanks for all the support Matt!! :D

[ehlisl]

*Warm-ups excluded

Snatch Grip Deadlifts- 1x10@405 / 2x6@495 / 1x8@405
Reverse Hypers- 3x10
Seated Leg Curls- 4x15
Abductor- 3x20
Aductor- 3x20

Misc
Great workout, if you haven't tried snatch grip deads...you should :D I hold just outside of the hook rings on the bar. Hope everyone has a great night, chest and calves are up tomorrow!! :D

ywxQgcth4rk

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

[ehlisl]

*Warm-ups excluded

Pullups- 3x15 / 2x10 (pause at bottom)
Chambered BB Row- 3x10@315 / 1x15@225
Narrow RG Pulldown- 4x10
Hammerstrength Pullover- 4x10

Hanging leg raise- 4x10
Cable Crunch- 4x10

Misc
Got some clips and I am going to throw together another Vlog Tomorrow! Killed the 140's yesterday for 3x8 on Incline and I have been having some great workouts.....finishing 2011 strong.....Time to OWN 2012!!!

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

[Bnizzle163]

Killin it, Luke. Looking forward to the upcoming v-log. Excited for your prep :)

[CHRIS925]

hnnnnnnnnnnnng.

in b4 luke steps on stage shredded @ 195lbs

[Frankdaddy]

Those deadlifts are just beast bro. The snatch grip looks fun, may give those a try soon. I am pumped to see the prep come along for you, hopefully everything is in place to get a smooth start.

[mivi320]

Big fan of the snatch grip deadlift. Where do you feel those the most compared to a sumo/conventional pull? Great work in here!

[ehlisl]

Killin it, Luke. Looking forward to the upcoming v-log. Excited for your prep :)

Thanks Billy!! I have an idea for my next Vlog, so this one was a 2011 Highlight :D


hnnnnnnnnnnnng.

in b4 luke steps on stage shredded @ 195lbs

Thanks Chris, thats the goal!! Better warm up your DreamTan hands!!


Those deadlifts are just beast bro. The snatch grip looks fun, may give those a try soon. I am pumped to see the prep come along for you, hopefully everything is in place to get a smooth start.

Thanks Brandon! I really like them and can't wait to be full force with you soon!!


Big fan of the snatch grip deadlift. Where do you feel those the most compared to a sumo/conventional pull? Great work in here!

Mostly in the lower back and glutes.....but my traps are actually sore still today....lol They allow some deficit with a wider stance, so they actually feel great for me!

[ehlisl]

Misc
Today was an off day so I put together a few highlight clips from 2011, legs are up tomorrow.....Time to own 2012!! :D Hope everyone has a Happy New Year!!!

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

[Bnizzle163]

Vids are sick, Luke! My fav is the 405x18 squat. A little part of me died inside watching it :p

[Frankdaddy]

Some of those videos are crazy, and 405 for 18 I think you stopped short LOL. Making it look like you had some grinders left in the tank, but I am sure the lungs were more toast than anything.

[ehlisl]

Vids are sick, Luke! My fav is the 405x18 squat. A little part of me died inside watching it :p


Some of those videos are crazy, and 405 for 18 I think you stopped short LOL. Making it look like you had some grinders left in the tank, but I am sure the lungs were more toast than anything.

Thanks guys!! :D I probably had a few left, but I just did a set of 12 right before and had one more set to go. That set was actually in honor of Jesse Marunde, a strong man who passed away a few years ago. He did 20 at the end of his workout! :eek:

[ehlisl]

*Warm-ups excluded

Safety Bar Squats- 1x10@335 / 3x8@335+Bands / 1x12@245
Narrow Leg Press- 3x20
Smithmachine Lunge- 3x8@225
Leg Extensions- 2x10 / 3x8

Misc
If you have never tried Safety Bar squats give them a try, definatly kills the legs!! :D Shoulders are up today!!

hOtsyNwNIjY

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

[andimoff80]

^^ so that is what that bar is for....i've always seen the safety bar at the gym, but never saw anyone use it.

that being said, what is the difference between that and the barbell other than the obvious?

[ehlisl]

^^ so that is what that bar is for....i've always seen the safety bar at the gym, but never saw anyone use it.

that being said, what is the difference between that and the barbell other than the obvious?

It is pretty close to a front squat in some ways. Especially if you really push up on the front bars during the squat so it sits high on your shoulders. I really like them and I feel they are much more difficult to master than they look.

[ehlisl]

*Warm-ups excluded

Cable pressdowns- 4x10
Cable curls- 2x10 / 2x8
Machine dips- 3x20
High pulley curls- 4x8
Rope OH extensions - 3x8
DB Cross Body hammer curls- 3x10@100's


Misc
Had a great one, deads are up tomorrow! :D

qE5oDJEPkvk

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

[anti-steroids]

deadlifts? dont you know they are bad for your back!haahaha..serious though 100x10?wtf??BEAST! When does the prep begin?

[ehlisl]

deadlifts? dont you know they are bad for your back!haahaha..serious though 100x10?wtf??BEAST! When does the prep begin?

Thanks Big Chris! Love them deads! :cool: :D

Prep is....well, close :p

[ehlisl]

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x10@495 / 2x8@545 / 1x6@565
Leg Curls- 4x8
Abductor- 3x20
Aductor- 3x20
Glute Kickbacks- 3x10

Misc
Starting to ramp up the deads again and really happy with the sets today. Everything just felt great! :D Chest is up tomorrow with some calves!! Hope everyone has a great night!

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

[Frankdaddy]

I get sick looking at the strength here. Multiple sets of 100lb hammer curls...I dont know how you repped through the fatique of those lol. Awesome deadlifting as well, I would hope you sped through those, I hate higher rep deadlifts over 3 reps lol.

[CHRIS925]

100 x 10 DB hammers?

GTFO of the BBing forums and head over to gorillas.com. srs.

brb quitting at life

[ehlisl]

I get sick looking at the strength here. Multiple sets of 100lb hammer curls...I dont know how you repped through the fatique of those lol. Awesome deadlifting as well, I would hope you sped through those, I hate higher rep deadlifts over 3 reps lol.

Thanks Brandon! I'm just the opposite .... I hate anything under 6 reps :p. Speed wise, my workouts are usually pretty quick. Most under 1 hour with warm ups and etc.


100 x 10 DB hammers?

GTFO of the BBing forums and head over to gorillas.com. srs.

brb quitting at life

....lol.....Thanks Chris! Anytime I want a humble moment, I just head over to the powerlifting/Strongman section. :D. big Ben rice, also from Washington, is crazy strong!

[ehlisl]

*Warm-ups excluded

BB Incline bench- 1x10@275 / 2x8@275
Hammerstrength flat press- 4x8
Machine flyes- 4x10
Low pulley flyes- 3x15

Hanging leg raise- 5x12
Machine crunch- 4x10

Misc
SOLID workout tonight, back is up tomorrow!:D

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

[Slovation]

I dont remember seeing if youve talked about it but are you considering any PL meets?

[ehlisl]

I dont remember seeing if youve talked about it but are you considering any PL meets?

Big Steve! No PL plans, but I am going to do a Strongman Comp. its not going to happen this year though, its 3 weeks before the stage and I don't want to risk injury when I'm that close. I am going to do it next year though and my wife is going to compete as well :D. This will also give us some time to get a hold of some of the implements to practice.

...btw, I have been waiting on my Inzer lever belt for 4 weeks, not as flashy as yours though ;)

[AustrianOakJr]

^^ so that is what that bar is for....i've always seen the safety bar at the gym, but never saw anyone use it.

that being said, what is the difference between that and the barbell other than the obvious?


It is pretty close to a front squat in some ways. Especially if you really push up on the front bars during the squat so it sits high on your shoulders. I really like them and I feel they are much more difficult to master than they look.

I wish my gym had one of those. Seems like it would really help my hip issues and move the weight onto my quads (which is where i want it for squats nowadays). Im seriously considering welding one up and just storing it at the gym.....they are damn expensive.

[ehlisl]

I wish my gym had one of those. Seems like it would really help my hip issues and move the weight onto my quads (which is where i want it for squats nowadays). Im seriously considering welding one up and just storing it at the gym.....they are damn expensive.

I know what you mean....I looked into the price as well and I have to say Im pretty lucky the gym has one :D Hope everything is going great Sean!!

[ehlisl]

* Warm-ups excluded

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

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

Misc
GO Time and Legs are up tomorrow!! :D Hope everyone has a great night!!

a5LEV3kCGQE

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

[andimoff80]

Luke, noticed you wearing wrist straps or are they something like a versa grip, on the side laterals on the above vid? I assume you are using it for some wrist support/protection because of how much of a monster you are?...lol

[CHRIS925]

Luke, noticed you wearing wrist straps or are they something like a versa grip, on the side laterals on the above vid? I assume you are using it for some wrist support/protection because of how much of a monster you are?...lol

They're 25lb. wrist weights because when he does side lateral raises with a 75lb. dumbbell he is likely to accidentally throw the weight through the ceiling.





LUKE BRO I AM ALL IN THIS. I can't want to see you get nasty. I will be seeing it in person... can I touch? (no homo of course.. bodybuilding purposes only)

You are THE EPITOME of a strongman so I've been waiting to see when you do this too... I remember you mentioned it a while back.

GET IT ;)

[ErickStevens]

[youtube]a5LEV3kCGQE[/youtube

Strong curls in the background.

[andimoff80]

They're 25lb. wrist weights because when he does side lateral raises with a 75lb. dumbbell he is likely to accidentally throw the weight through the ceiling.





LUKE BRO I AM ALL IN THIS. I can't want to see you get nasty. I will be seeing it in person... can I touch? (no homo of course.. bodybuilding purposes only)

You are THE EPITOME of a strongman so I've been waiting to see when you do this too... I remember you mentioned it a while back.

GET IT ;)

don't doubt it Chris!

[ehlisl]

Luke, noticed you wearing wrist straps or are they something like a versa grip, on the side laterals on the above vid? I assume you are using it for some wrist support/protection because of how much of a monster you are?...lol

.....lol...thanks! They are just wrist wraps, I usually use them during some of my peak sets. I used to have quite a bit of issues and now I'm trying to be preventative :D


They're 25lb. wrist weights because when he does side lateral raises with a 75lb. dumbbell he is likely to accidentally throw the weight through the ceiling.

LUKE BRO I AM ALL IN THIS. I can't want to see you get nasty. I will be seeing it in person... can I touch? (no homo of course.. bodybuilding purposes only)

You are THE EPITOME of a strongman so I've been waiting to see when you do this too... I remember you mentioned it a while back.

GET IT ;)

Thanks, can't wait for it Chris! Going to be some good times....and of course there's the comp too ;) the Strongman comp is something I have always wanted to do, so why not. That and Tara is really wanting to do one too, so it should be a blast!

.....and your always welcome to touch, the dreamtan right? ;)


Strong curls in the background.

At least there not in the squat rack right? :D


don't doubt it Chris!

Ha, that would be nice! :)

[ehlisl]

* Warm-ups excluded

Safety Bar Squats- 1x12@335 / 2x6@405*VID / 1x10@335*1x10@245
Cybex Single Leg press- 4x10
V-Squat- 4x8
Leg Extensions- 4x10

Misc
First leg day of prep, LOVE IT!!!

tbPA3DAg9zg

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

[mivi320]

Great work on the squats. Day 1 legs in the books, looking forward to the prep!!

[tonsti]

freakin game on Luke!!here we go!! :) :) :)

[Frankdaddy]

The end of prep so close, but yet so far away.

[ehlisl]

Great work on the squats. Day 1 legs in the books, looking forward to the prep!!

Thanks big Mike! Getting in the groove!


freakin game on Luke!!here we go!! :) :) :)

Yeah buddy! Time to do it to it! Thanks T!


The end of prep so close, but yet so far away.

You know as well as me Brandon!.......I'm planning on pushing it pretty long this year, end of October :)

[ehlisl]

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x25@315 / 1x22@405 / 1x8@495
Seated Leg curls- 2x10 / 2x8
Glute Kickbacks- 3x10
Abductor- 3x20
Aductor- 3x20
Hyperextensions- 4x10

Misc
In a hurry tonight and I was in and out in less than 40min!! Hope everyone has a great night!! :D

FI5FZPaZ0ro

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

[anti-steroids]

405x22 phuck!mirin speed too!

[domingochavez]

Yeah holy crap I can't even pick up 220 that fast!!

[andimoff80]

what the frick luke.....the speed was crazy! u made it look like you were picking up tooth picks or something.

[ehlisl]

405x22 phuck!mirin speed too!


Yeah holy crap I can't even pick up 220 that fast!!


what the frick luke.....the speed was crazy! u made it look like you were picking up tooth picks or something.

Thanks guys....yeah, I got a little carried away on the speed :D. Wanted to try something a little different and took only about 2 min between all my deadlift sets. Killed me!

[ehlisl]

*Warm-ups excluded

Smithmachine Incline press- 1x8@275 / 3x8@295 / 1x8@275
Hammerstrength Decline press- 4x10
Low Pulley Flyes- 1x15 / 2x12 / 1x10

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

Misc
One great workout!!

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

[mivi320]

Getting it done big Luke!! This prep is going to be epic.

[anti-steroids]

workout looks epic! whats the starting numbers look like?

[ehlisl]

Getting it done big Luke!! This prep is going to be epic.

Thanks Mike!


workout looks epic! whats the starting numbers look like?

Thanks Chris! The rundown is coming up in just a sec :D

[ehlisl]

*Warm-ups excluded

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

Gold Misc
Money!!! Also, here's the numbers I am currently at :

40-Fat
280- Cho
315- Pro

Hope everyone has a great night! :D

pH9GuepHuUg

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

[domingochavez]

Damn that's some low starting fats, you going to stay on that level all prep?

[extremenergy3]

Been lurking for a while. You're a beast.

That is all :D

[ehlisl]

Damn that's some low starting fats, you going to stay on that level all prep?

I move around depending on the progress and how I'm feeling. I had it pretty low during the end stages of my prep last year with no real problems :)


Been lurking for a while. You're a beast.

That is all :D

Thanks! Hope to have you along again, because I'm going back to Cali :D

[ehlisl]

*Warm-ups excluded

Front Squats- 2x10@225 (Pause sets) / 1x23@225*2min*1x7@375
V-Squat- 2x10 / 2x8
Single leg press- 3x8
Leg extension- 5x10

Misc
Had great one and starting to work some more fronts into my rotation. Hope everyone has a great night! :)

mjw3-Atly3k

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

[Frankdaddy]

Crazy front squatting, especiall 315 after repping 225 that many times, I could see if it was vice versa bro. My lungs are always jacked repping front squats that muc hweight, I almost get choked out instantly lol.

[CHRIS925]

http://www.digdang.com/media/images/is_this_real_life__3023.jpg

[ehlisl]

Crazy front squatting, especiall 315 after repping 225 that many times, I could see if it was vice versa bro. My lungs are always jacked repping front squats that muc hweight, I almost get choked out instantly lol.

Thanks Brandon! Trying some different stuff with my sets and reps, gotta say those were $!


http://www.digdang.com/media/images/is_this_real_life__3023.jpg

Yes Chris....yes it is. Looking shexy in the 3DMJ group pic from yesterday too :D

Misc
Had one hell of a shoulder workout tonight. Got a few vids that I'll post later this week. Hope everyone has a great night!:D

[domingochavez]

When do we get the nudes? :P

[CHRIS925]

When do we get the nudes? :P

This. You started prep and never delivered the starting n00dz. Unacceptable. Brb un-subscribing

(even though i never subscribed to any thread in my life)

[MarkVI]

Killer work Luke! Destroying these workouts. Expected nothing less, but the strength has gotten to stupid levels!


Also - I just noticed you have the hemoglobin molecule on your trove26. That is sick. Even though it's missing some H3C groups:D :p

[ehlisl]

When do we get the nudes? :P

In about 1.5 weeks. I started at 24 weeks out last year and I am going to do the same for progress reasons. They will be soon I promise :D


This. You started prep and never delivered the starting n00dz. Unacceptable. Brb un-subscribing

(even though i never subscribed to any thread in my life)

Yep, I have to stay a little under cover ;) ...and its all good, I'm mostly a Lurker especially in your thread.


Killer work Luke! Destroying these workouts. Expected nothing less, but the strength has gotten to stupid levels!


Also - I just noticed you have the hemoglobin molecule on your trove26. That is sick. Even though it's missing some H3C
groups:D :p

Thanks big Alex! Trying to get there :)

Yep, your the 2nd person to notice that :p

[ehlisl]

*Warm-ups excluded

BB Curls- 1x12@135 / 1x20@135 / 2x8@155
Reverse Pressdowns- 4x10

Incline Curls- 4x10
Dips- 1x25 / 1x5(+135)*1x15 / 2x15

DB Hammer curls- 3x8
Cable OH Extensions- 3x8

Hanging leg raise- 4x10
Decline Crunch- 3x12
Ball Crunch- 3x10

Misc
Took a vid of my bb curls because I wanted to see how many I could get..... let the flaming commence :D;)

8NQiMKadHnA

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

[Bnizzle163]

20 reps with 135 on bb curls... yeah you can probably curl more than I can bench :p.

Oh, and in for 24 week out nudez :D

[fltallpaul]

you always give me ideas for the gym...i always can never do them!

[ehlisl]

20 reps with 135 on bb curls... yeah you can probably curl more than I can bench :p.

Oh, and in for 24 week out nudez :D

Far from Billy, but thanks buddy!! :D ......and don't worry they will be posted, Im not bashfull ;)


you always give me ideas for the gym...i always can never do them!

When in doubt, you'll figure a way out....thats what I always tell my self. Or I'll make an ass of my self...lol

[ehlisl]

*Warm-ups excluded

Reverse Band Deadlifts- 1x12@495 / 1x8@585 / 1x3@675 / 1x3@675*1x5@585*1x8@495 VID
Leg curls- 4x8
Reverse Hypers- 4x8
Abductor- 3x20
Aductor- 3x20

Misc
BOOM!! Happy with this one, PR and prepping!! :D Even did a 2nd set with a drop. I left the camera going so you can see the whole thing.....sorry if its long :D

ethBUwh7zc4

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

[Frankdaddy]

I bet that set felt like it took forever instead of a short 3 minute video. That is putting in the work and you just kept cranking them out with that much weight those drops probably felt a lot less than they were really.

[comeatmecuzz]

*Warm-ups excluded

BB Curls- 1x12@135 / 1x20@135 / 2x8@155
Reverse Pressdowns- 4x10

Incline Curls- 4x10
Dips- 1x25 / 1x5(+135)*1x15 / 2x15

DB Hammer curls- 3x8
Cable OH Extensions- 3x8

Hanging leg raise- 4x10
Decline Crunch- 3x12
Ball Crunch- 3x10

Misc
Took a vid of my bb curls because I wanted to see how many I could get..... let the flaming commence :D;)



did u just curl in the squat rack?!

[visionz1234]

cannot...comprehend....weights...being...used

[ehlisl]

*Warm-ups excluded

Reverse Band Deadlifts- 1x12@495 / 1x8@585 / 1x3@675 / 1x3@675*1x5@585*1x8@495 VID
Leg curls- 4x8
Reverse Hypers- 4x8
Abductor- 3x20
Aductor- 3x20

Misc
BOOM!! Happy with this one, PR and prepping!! :D Even did a 2nd set with a drop. I left the camera going so you can see the whole thing.....sorry if its long :D

ethBUwh7zc4

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

WO Bump! :D


I bet that set felt like it took forever instead of a short 3 minute video. That is putting in the work and you just kept cranking them out with that much weight those drops probably felt a lot less than they were really.

Thanks Brandon, pretty happy with how my deads have progressed this year.

lol...yeah, goes quick when you look back on it :D


did u just curl in the squat rack?!

Well, not really.....I stepped out of it. ;) Its pretty much the only thing open at the gym.

Im guessing your the one that also made the comment on YouTube.


cannot...comprehend....weights...being...used

Didn't know you followed along! Thanks Big man!! Hope everything is going well for you!!

[rich55]

LUKE!!! Beasty pulling man. How is the spring out of the bottom on those and do you like the carryover? I just started logging again, so I'll definitely be keeping an eye out. Full speed ahead!

[Rsardinia]

Dude I am so sick of how strong you are its disgusting. You shouldn't be aloud to compete against me because this is natural bodybuilding for humans. You sir are not human.

[BaFtub]

Dude I am so sick of how strong you are its disgusting. You shouldn't be aloud to compete against me because this is natural bodybuilding for humans. You sir are not human.

^What Robbie said. WTF Luke you have been in straight KILLING it mode lately. Those BB curls = you curled my prep weight+5lbs LOLOL. And the deadlifts? WTF

PS, are you handling your own prep again or gonna have another eye when things get close to peak week? PS+S, what were your bulking numbers ? 40g is pretty low fat wise but you seem to be a CHO monster. I remember you back loaded on some curazzzzzy ass numbers last time.

[B-Neva]

basically what brett and everyone else is trying to say is **** you, quit being strong........ :o

[anti-steroids]

lol^^seriously quit it though.(not srs)

[ehlisl]

LUKE!!! Beasty pulling man. How is the spring out of the bottom on those and do you like the carryover? I just started logging again, so I'll definitely be keeping an eye out. Full speed ahead!

Big Rich!! Thanks!! I really love throwing them in every so often and the carryover is pretty good. Not sure what Im pulling now, but last time I pulled 605x3 off the floor I was reverse band with 655x4. So not too bad of a transfer. :D


Dude I am so sick of how strong you are its disgusting. You shouldn't be aloud to compete against me because this is natural bodybuilding for humans. You sir are not human.

lol...Thanks Robbie, how about you throw some of those aesthetics this way then :D Either way its going to be a blast this summer and I can't wait!!


^What Robbie said. WTF Luke you have been in straight KILLING it mode lately. Those BB curls = you curled my prep weight+5lbs LOLOL. And the deadlifts? WTF

PS, are you handling your own prep again or gonna have another eye when things get close to peak week? PS+S, what were your bulking numbers ? 40g is pretty low fat wise but you seem to be a CHO monster. I remember you back loaded on some curazzzzzy ass numbers last time.

Thanks Freemandez!

Yep, doing my own prep again with Tara overseeing it :D Not sure about peak week yet, but I have a pretty good plan going from past experience to what I am going to do, but you never know untill the actual time. You can prepare all you want, but your body might not want to be cooperative, so I am ready to make changes like last time. As far as my fats, like you said I have been keeping them lower with higher CHO and loving the outcome.....plus it seems like more food ;) This offseason I was around 80 grams of fat.

This is just a start and Im going from here, we shalll see how I respond to it....so far so good :D


basically what brett and everyone else is trying to say is **** you, quit being strong........ :o

Leave it to B to speak the truth!! but far from that B :D Thanks!


lol^^seriously quit it though.(not srs)

Thanks Chris! :D

[ehlisl]

*Warm-ups excluded

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

Misc
Week 2 in the books!!

hWn9kHjc5gE

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

[ehlisl]

*Warm-ups excluded

EZ bar curls- 1x12 / 1x8@165*1x12@115 / 1x7@165*1x10@115
SS
Reverse Cable Pressdowns- 2x10 / 2x8

Alternating Cable Curls-4x8
SS
DB Skull crushers- 4x8@55's

DB Hammer curls- 1x12 / 1x10 / 1x8
SS
SA Cable OH Extensions- 3x12

Misc
Pretty darn good Bro day yesterday! :D I should be getting back to regular posting soon, we have been getting SLAMMED with show the last week. Were up to about 2 feet and now some freezing rain on top of it....makes it fun to get around when you work from you car ;) Some deads are up tonight!!

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

[B-Neva]

damn 2 feet? We only got a few inches where I am (some areas a lot more) but I don't think anywhere near 2 feet

[mattjansen]

Not wanting to rush this prep by but dang I cant wait to see the finished product! Thanks for the vlogs and keeping us updated!

[ehlisl]

damn 2 feet? We only got a few inches where I am (some areas a lot more) but I don't think anywhere near 2 feet

Your pretty lucky! Now its turned to rain and its getting pretty packed down.....makes for a ton of fun when you are in your car pretty much all day :D


Not wanting to rush this prep by but dang I cant wait to see the finished product! Thanks for the vlogs and keeping us updated!

Thanks Matt!! Not rushing at all, I can't wait either :p I should be updating more often now too, thanks again!!

[ehlisl]

*Warm-ups excluded

Leg press- 3x8 / 1x6*1x12
BB Walking lunges- 3x8@225
V-Squat- 4x10
Leg extensions- 3x10 / 2x8

Misc
Took my 24 week out progress pics along with a vlog and posted them on Trove26. Im sitting at 234.6 hopefully seeing some changes from my last prep. Now its time to do work!! :D

jpD1hm3BO7U

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

[domingochavez]

WTF!

Dude your pics are ridiculous, cannot believe the cuts especially in your quads. To be honest I thought you would be a lot fatter, but that's only going by what you look like in your videos.

You can already see ab outlines.

This prep is going to be NASTY!

[Quelly]

Looking huge Luke, love watching you progress towards the stage, pro debut, I can hardly believe it!

[ehlisl]

WTF!

Dude your pics are ridiculous, cannot believe the cuts especially in your quads. To be honest I thought you would be a lot fatter, but that's only going by what you look like in your videos.

You can already see ab outlines.

This prep is going to be NASTY!

Thanks!! Yeah, I hold all my weight in my stomach and face....so it really shows in vids. :D I am pretty happy with my starting point this year and the goal is to stay ahead of last with a stronger push at the end. Doesn't even feel like im dieting and I hope to keep it this way. Thanks again!! the good news is thats the fattest Im going to be in 2012 :p


Looking huge Luke, love watching you progress towards the stage, pro debut, I can hardly believe it!

I can't believe it either...lol. Its great so far, no pressure....all I want to do is absolutly kill my old physique. I have never had this much drive either, so all in all I am loving this whole process!

Thanks for everything and all the support E!!

[Bnizzle163]

Enjoyed the Vlog, Luke! Your thickness is incredible. Stoked for the debut! Pro time baby!!! :)

[andimoff80]

i think calling you big luke is an understatement now....monster luke sounds more fitting....that being said noticed that on your smith machine bp you had something around your arms???? what was it?

[anti-steroids]

looking like a really awesome start point on the road to the pro stage.oh and phuck at dem legs like tree trunks.

[ehlisl]

Enjoyed the Vlog, Luke! Your thickness is incredible. Stoked for the debut! Pro time baby!!! :)

Thanks Billy!! It turned out darker than I wanted, lession learned. The next will be better! Thanks again!!


i think calling you big luke is an understatement now....monster luke sounds more fitting....that being said noticed that on your smith machine bp you had something around your arms???? what was it?

Thanks Viet! I think all the fluff is adding to the illusion...lol

That is a Slingshot. It was developed by Mark Bell at Super Training Gym in Sacramento, he's from around your neck of the woods :D It really helps overload the last 2/3 of the rep and saves the shoulders and elbows. I don't use it on my primary lifts, its just a nice addition for overload. As Alberto "The Ivory Latino" said....."It gives you the clavicles of a Silverback." :)


looking like a really awesome start point on the road to the pro stage.oh and phuck at dem legs like tree trunks.

Thanks Chris. A little better than last go, so thats all I can wish for. Now I have to push it even further than last!

[ehlisl]

*Warm-ups excluded

Cambered Cable Curls- 3x8 / 1x8*8
Cable Pressdowns- 3x8 / 1x8*8
Standing Alternating Cable Curls- 4x8
Dips(BW)- 1x40 / 1x30 / 1x25
Seated DB Hammer curls- 3x10@80's
SA OH Extension- 3x10

Misc
Great workout yesterday! Also I finally got my Inzer yesterday, just in time to fit and get ready for deads tonight!!!! I CAN"T WAIT!!! Hope everyone has a great day!! :D

http://i726.photobucket.com/albums/ww263/ehlisl/Misc%20bb/2012-01-31_14-41-34_960.jpg

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

[fltallpaul]

Great work starting off your prep so early. I am actually excited to start my prep but I am holding out for the next 6 weeks. Oddly enough I have added cardio in so I can up my calories more without gaining weight. Once my meet is over in March its on like Donkey Kong.

I am curious about the inzer belt. Is that a 13mm. I am using a 10mm Cardillo that I love but I am already on the last notch of the large so I know once I start my diet I will need a smaller belt. Looking forward to getting your feedback from it.

[Quelly]

Thanks!! Yeah, I hold all my weight in my stomach and face....so it really shows in vids. :D I am pretty happy with my starting point this year and the goal is to stay ahead of last with a stronger push at the end. Doesn't even feel like im dieting and I hope to keep it this way. Thanks again!! the good news is thats the fattest Im going to be in 2012 :p



I can't believe it either...lol. Its great so far, no pressure....all I want to do is absolutly kill my old physique. I have never had this much drive either, so all in all I am loving this whole process!

Thanks for everything and all the support E!!
You got it, and from what I hear, making that pro debut is like repopping the bber cherry all over a gain, motivation out the yin yang!

[CHRIS925]

WOW. Let's see you hold onto this monster strength through prep big boi! I'm stoked for you.

Let's break in these Inzer Levers like we mean it big dawg :) I seriously think you were right about them being in the same exact shipment...

[ehlisl]

Great work starting off your prep so early. I am actually excited to start my prep but I am holding out for the next 6 weeks. Oddly enough I have added cardio in so I can up my calories more without gaining weight. Once my meet is over in March its on like Donkey Kong.

I am curious about the inzer belt. Is that a 13mm. I am using a 10mm Cardillo that I love but I am already on the last notch of the large so I know once I start my diet I will need a smaller belt. Looking forward to getting your feedback from it.

Right on Paul!! Thats the way to do it, can't wait to see you do you thing again this year!!

As far as the belt......Mine is a 10mm and it is more than worth it even with the loooooooong wait :D I love it and I have only used it once so far. Make sure to bring a screw driver to the gym though...mine ended up too loose and I couldn't change it :p


You got it, and from what I hear, making that pro debut is like repopping the bber cherry all over a gain, motivation out the yin yang!

Yeah, a few were able to tell us all about it this past year :D Can't wait and my motivation is already through the roof.....don't want to get my ass kicked too bad on that stage!!


WOW. Let's see you hold onto this monster strength through prep big boi! I'm stoked for you.

Let's break in these Inzer Levers like we mean it big dawg :) I seriously think you were right about them being in the same exact shipment...

Will do Chris!! Holding on all I can! Oh yeah, broke mine in with a PR tonight too....now your up son, make me proud!!

[ehlisl]

*Warm-ups excluded

Hybrid Sumo Deadlifts- 1x12@405 / 1x10@495 / 1x8@565 / 1x6@565
Seated Leg curls- 4x12
Abductor- 3x20
Aductor- 3x20
Reverse Hypers- 4x10

Misc
I guess I broke in the belt right! :D Hit a PR for 565x8 and followed with a 6. Hope everyone has a great night!!

bT8c4bCl49o

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

[ehlisl]

*Warm-ups excluded

Pullups- 1x15 / 2x12 / 2x8(+45) / 1x12
RG BB Rows- 1x12@315 / 3x10@365 / 1x8@365*RP*1x3
NG Pulldowns- 4x8
Hammerstrength Pullovers- 4x8

Misc
I've been fighting with a sinus infection all week, but still having some great workouts. My weight is down to 232.2, so I can't complain with the progress there as well....right on track. Legs are up a little later today, hope everyone has a great day!! :D


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

[andimoff80]

Luke, its been awfully quite....maybe then again i should back off and not wake the monster....haha

[ehlisl]

Luke, its been awfully quite....maybe then again i should back off and not wake the monster....haha

Thanks for checking in Viet!! Its been going alllllll goooooood :D Just havent been posting much. Here's the update, vids and all!

Misc

BzZcF7pUnIQ

Pulled a PR on Wednesday as well!!

u2LAGr_kZNk

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