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

[ehlisl]

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

My contest season officially ended on August 7, 2010 after walking off the stage from the 2010 NANBF Washington State Natural (www.unitedfitness.org). I was the Open Medium height class and Overall winner for my IFPA Natural Pro status. It was an amazing show with many high class competitors and I couldn't have asked for a better experience, especially being able to share it with many of my friends and family. With this goal accomplished a new chapter of my bodybuilding career is about to open, to step on the Natural Pro stage and make an impact in the sport. With that being said, I have many goals. After much thought I have decided to take a prolonged off season and step on the IFPA Pro stage in 2012. For the past 5 seasons I have not taken a year off from competition and before taking it to the next level there are a few areas I need to improve on to bring my absolute best. I am using this journal mainly for a checkpoint and for motivation. It helps keep me focused and push myself to improve each and every day. That is the main goal! TO IMPROVE! There is no magic solution, no special pill, just work... and it's time get it done!


Videos courtesy of WWW.3DMUSCLEJOURNEY.COM

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[CklueD]

subbed!

[WhiteFiberz]

In :cool:

[Blazed]

SSoooooo in.

[SupaaJ]

Solid physique, congrats.

Particularly great legs.

[Quelly]

5th!

[J_Bo]

Subified :cool:

[CM82682]

In!

[coloBB]

In on this big Luke!

[FATHER FLEX]

Seen you around these boards from time to time, think I might join in. ;)

[thepacman]

Heyy ohhh.

[strebla]

I'm in Luke!

[AustrianOakJr]

Amazing physique.....congrats on the pro-card, Luke. Ill be watching this one for some motivation!

[TQsmooth5]

Of course I'm in!

:)

[ekmi]

i'm innnnnnnnnnnnnnnnnnnnnnnn!

[Stoner90]

Wow, I will actually get a chance to follow a thread from the beginning. Looking forward to it.

[fltallpaul]

I like the decision to take time off from competing. I think your going to take some serious strides forward in that time and perhaps enjoy yourself a bit....seems like you have been in prep since I joined these boards, lol.

Awesome stuff Luke!

[ehlisl]

subbed!

In :cool:

SSoooooo in.

Thanks guys!! Now its going to get fun!!


Solid physique, congrats.

Particularly great legs.

Thank you! Glad to have you along for the ride!!


5th!

Yeah buddy! Now I get to be fat and happy watching you do your thing E!!


Subified :cool:

Big J is in the house!! 2012 is going to be a good old time buddy!! I almost decided to do the show in KC in a few weeks, really wanted to just see whats it like. I was a little beat up and when I checked the flights that was the deal breaker....you think they would lower the prices if people wern't flying as much!!....lol Oh well, I will probably make the trip in a year though!!


In!

In on this big Luke!

Right on guys!! I appreciate the support!!


Seen you around these boards from time to time, think I might join in. ;)

I know, Im known as the quiet one......still don't know if its a good thing or not.....I'll just leave it at that Berto!


Heyy ohhh.

Hip hop hooray!!!!!! Kill it Phil!!! Then we can plump up together!!


I'm in Luke!

Right on big Jeff!! Can't thank you enough for the help and support!!


Amazing physique.....congrats on the pro-card, Luke. Ill be watching this one for some motivation!

Thanks Sean!! Goes both ways, I haven't posted much the past few months in other journals, but Im around. Now that Im not as depleated and grumpy Im not going to be such a Lurker anymore...lol ;)

Thanks again!!


Of course I'm in!

:)

Right on Big Tony!! I'll toast a strawberry Lemonade to that one!!


i'm innnnnnnnnnnnnnnnnnnnnnnn!

Right ONNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNNN NNNNNNNNNN!!!!


Wow, I will actually get a chance to follow a thread from the beginning. Looking forward to it.

Big Luis!! It was great to meet you in Sacramento and you will be seeing me again down there soon! Hope to have you along all the way to the stage!! Going to be some good times!!


I like the decision to take time off from competing. I think your going to take some serious strides forward in that time and perhaps enjoy yourself a bit....seems like you have been in prep since I joined these boards, lol.

Awesome stuff Luke!

Thanks Paul! Yeah, thats pretty much right....been dieting for a while....lol. Thought it would be a good idea to give the body a rest from the deficit....and toss some heavy ass weights!!! I really love everything about the sport and I do plan on having some fun with it. I will be posting more vids and etc and palying around with a few things. I am really excited to see what I can do with this offseason. I just don't want to stand on the Pro stage, I want to stand out and to do so...I have plenty of work to do!! Thanks again for the support, now its time to do some work!!

[ehlisl]

Training update
The past few weeks I have been taking it a little easier in the gym and giving my body a little recovery time form prep. I actually felt a little beat up this time around and now I am ready to start working back into some heavier weight and do some damage!! :D Within the next few weeks I am going to be changing my split and will be posting the changes as I implement them. As far as cardio, right now I am doing 4 sessions for 40-50 in the mornings....yes I do offseason cardio :p I can pack on the weight pretty easier and with the longer offseason I plan on keeping in check and I don't want to get too sloppy...lol

Tonight I hit up chest and abs with my friend Eric, he was able to train with me through my entire prep and he is planning on working out with Tara and I from now on. Its going to be great and I will be able to take more vids and etc.....so yes, Im going to be taking advantage of him. :D Overall tonight felt really good and I worked up to 2x8@275 on BB Incline! Its going to be a good offseason and I can't wait to push it to the next level!! Hope everyone has a great night and thanks again for following along!!

[NextProtege]

Congrats on your pro card man! I'll be watching your progress, it has previously helped me improve very much!

[Quelly]

This is where Luke turned pro!

http://www.3dmusclejourney.com/articles-2010-washington.php

[ehlisl]

Congrats on your pro card man! I'll be watching your progress, it has previously helped me improve very much!

Thanks Aaron! Just saw your progress pics for your upcoming show and you are looking sick buddy! Best of luck at the Seven Feathers in a few weeks!


This is where Luke turned pro!

http://www.3dmusclejourney.com/articles-2010-washington.php

Thanks Big E! I appreciate you and 3DMJ taking the time for the coverage and the long haul up North.........How are your thumbs?? ;) :D

Misc
I didn't want to just post an outline form my workouts this week, nothing special :D I had arms and calves last night, pretty much working the kinks out and getting an amazing pump. Really trying to prime my body for the change that is about to happen and I am ready to do it!! I have some Deads tonight, my absolute fav! May have to post this one! :D

[fltallpaul]

This is where Luke turned pro!

http://www.3dmusclejourney.com/articles-2010-washington.php

Its so great that you guys are doing write ups for Natural Bodybuilding. If you would like I can do a write up for the shows I attend going forward. I will be at the NGA Universe in November which Layne is competing in and I could give you a full report with pictures. I may also attend an OCB show in October in Daytona Beach.

[bwelch1985]

I'm always down to follow a professional bodybuilder's journal. :)

[The Solution]

Bring the pain Luke! Following.

[jked4life]

Congrats again Luke. It's amazing what you've done so far. With an extended offseason, I think you are going to do amazing. It'll be good for you to take the rest and do some different things.

I'll be in for sure on this one!

[bucsfan]

Subbed!

[ehlisl]

Its so great that you guys are doing write ups for Natural Bodybuilding. If you would like I can do a write up for the shows I attend going forward. I will be at the NGA Universe in November which Layne is competing in and I could give you a full report with pictures. I may also attend an OCB show in October in Daytona Beach.

3DMJ is doing a great job! You going to have to talk to them and see what the plan is. All I know is there is going to be some sick shows coming up like the IFPA KC, which some great Pro's will be making their debut. Can't wait to see the improvements they all have made and gives me some more motivation knowing I am going to have to be standing with them real soon! Yeah buddy! :D Even if you just get the pics and etc Paul, I would love to see them!


I'm always down to follow a professional bodybuilder's journal. :)

Going to make me blush Britt. I'll do my best to try and not let you down :D


Bring the pain Luke! Following.

Always great to have you along Bob! 3 weeks till you do work buddy!!


Subbed!

Right on!!


Congrats again Luke. It's amazing what you've done so far. With an extended offseason, I think you are going to do amazing. It'll be good for you to take the rest and do some different things.

I'll be in for sure on this one!

Thanks Matt! I really appreciate the support and I really enjoyed following your journey this past year. As far as an extended offseason, I can't wait to bee deep into it and see what it brings. I really was happy with the improvements from my last and it was only 4.5 months long. Going to keep things a little tighter this time around and try and bring the sickest physique I can to the IFPA stage.

Got a ways to go to hang with this........but its a kick in the ass every single day when I head into the gym!!

HwJvgJdE1cc

Misc
Had Glutes/hams/calves today and started with BB SLDL's and worked up to 3x12@335. Again, nothing crazy this week and I am just keeping the form tight. I am actually sore as hell from these past few days! It feels great!! I have back tomorrow and I will be posting some changes this weekend as far as my routine and diet.

[Quelly]

Its so great that you guys are doing write ups for Natural Bodybuilding. If you would like I can do a write up for the shows I attend going forward. I will be at the NGA Universe in November which Layne is competing in and I could give you a full report with pictures. I may also attend an OCB show in October in Daytona Beach.

That would be Awesome Paul! AND a great idea, if we could get someone in each part of the country doing this we'd have a legitimate thing going on and actually get competitors some coverage!

and Luke....nawww my thumbs are good....ask Jeff though lol ;)

[strebla]

That would be Awesome Paul! AND a great idea, if we could get someone in each part of the country doing this we'd have a legitimate thing going on and actually get competitors some coverage!

and Luke....nawww my thumbs are good....ask Jeff though lol ;)

My thumbs may be blistered, but who who has won 7 of 9..oh yeah!!! ;)

[Quelly]

My thumbs may be blistered, but who who has won 7 of 9..oh yeah!!! ;)

....you know what we'll be doing after our workouts when we start training together. I will play that game until I beat you more than you've beat me.

Relentless Warrior baby.

[ehlisl]

My thumbs may be blistered, but who who has won 7 of 9..oh yeah!!! ;)


....you know what we'll be doing after our workouts when we start training together. I will play that game until I beat you more than you've beat me.

Relentless Warrior baby.

Official Score board
Jeff-7
Eric-2

Now we know how you guys will get in some extra forearm work in! :D

---------------------------------------------------------------------
Back

Neutral grip pulldowns- 2x10 / 2x8 / 1x12
Single arm BB Rows- 4x12*VID*
Seated T-Bar row- 3x10
Stiffarm pulldowns- 2x12 / 2x10


Misc
Had a great back workout tonight. Also threw in a vid of one of the varations of rows that I like to do. Overall things are really starting to feel good! :D Going to hit up shoulders and traps at 5am tomorrow morning, the best way to start the day!! Hope everyone has a great night!

MCghG_jugSg

[ehlisl]

*warm-ups excluded

BB Shrugs- 4x12@405
Military press- 2x12 / 2x10
Seated DB Lateral raise- 4x12
Machine rear delt- 2x10 / 2x8
SS
Cable Reverse shrug- 4x12
Rope Upright row- 2x10 / 2x12

Misc
Had to come in early and get things done today! Really felt good to pretty much had the whole weight area to myself, so no complaints here :D I am planning tomorrow as an off day followed by Legs on Sunday morning with my friend Ty. Going to see how things feel under the squat bar. Hope everyone has a great weekend!!

[NextProtege]

lets see some weights on those numbers

[ehlisl]

lets see some weights on those numbers

No prob Aaron! I didn't track my weights these past few weeks since the show, just the exercises. Will do from now on! A change is in the air and Im going to have some fun with it and see what happens! All I can say is some of my old #'s are going to get their ass kicked! :D

[ehlisl]

*Warm-ups excluded

BB Squats- 1x20@315 / 3x12@365
Narrow leg press- 2x12(6x100's loaded) / 2x10(6x100's loaded)
SS
DB Walking lunges-4x10 (70's)
V-squat- 3x8
Leg extensions- 2x12 / 3x8

Misc
First time doing good old back squats for a while and it took a bit to get into the groove, just kept working up and probably did 5 sets with 225 before I finally started to loosen up :D After that killed the rest of the workout and kept it pretty fast paced. It was a great start of the week, now Im going to keep this rolling for a while!

[lth]

subbed on this fa sho....lookin forward to seeing you pack on some more meat this offseason luke!

[jked4life]

That would be Awesome Paul! AND a great idea, if we could get someone in each part of the country doing this we'd have a legitimate thing going on and actually get competitors some coverage!

and Luke....nawww my thumbs are good....ask Jeff though lol ;)

Haha. I just posted this as a suggestion on FB. I hadn't seen this post yet...but great minds ;)

Needless to say, I think that would be a great idea. I know we have a very solid natty bbing scene here in Western NY. We could get ya some coverage out here if you guys wanted. I think that's the thing that's missing. I think 3DMJ needs to find a way to "come to the people" on the local level, somehow. I'm familiar with you guys through this section, but if not, you guys would be just a bunch of dudes from all the way out there in Cali that do prep and have a pretty neat website. I'm tired so I'm not sure if I'm making sense or just talking out of my as$.




Anyways, as always Luke, impressive work. I like those 1 hand bb rows. I've done em in the past and I like em. My gym's not got a lot of dumbells over 100's, so it's a great option.

That vid is a great motivator! I'm sure you're up to take on that challenge though.

[andrewpoleon]

No wonder I wasn't getting updates, back on the train, good luck in the whole new world of pro's!

[JENerator]

Found you! Along for this for sure! :D

[CM82682]

Did I read that correctly...315 x 20?!?!

[ehlisl]

subbed on this fa sho....lookin forward to seeing you pack on some more meat this offseason luke!

Right on Tommy! Thats the goal, more MEAT!! One of the areas of focus is my upper back and shoulders! Time to get thick son!!


Haha. I just posted this as a suggestion on FB. I hadn't seen this post yet...but great minds ;)

Needless to say, I think that would be a great idea. I know we have a very solid natty bbing scene here in Western NY. We could get ya some coverage out here if you guys wanted. I think that's the thing that's missing. I think 3DMJ needs to find a way to "come to the people" on the local level, somehow. I'm familiar with you guys through this section, but if not, you guys would be just a bunch of dudes from all the way out there in Cali that do prep and have a pretty neat website. I'm tired so I'm not sure if I'm making sense or just talking out of my as$.

Anyways, as always Luke, impressive work. I like those 1 hand bb rows. I've done em in the past and I like em. My gym's not got a lot of dumbells over 100's, so it's a great option.

That vid is a great motivator! I'm sure you're up to take on that challenge though.

Made sense, tired or not Matt! Anything to help promote the sport in general is a step forward. Its been making huge progress, but still a ways from mainstream.

Also, Im the same way with the DB's at the gym, they only goes to 140's so have to stack and think out of the box sometimes :D What ever gets the job done! Im always up for a challange, its the only way to improve and take it to the next level.....a little push!

Thanks again Matt!


No wonder I wasn't getting updates, back on the train, good luck in the whole new world of pro's!

On the train and soon to be making the jump to the PR Train! Thanks Andrew!!


Found you! Along for this for sure! :D

As always, glad to have you along Jen! Thanks for all the support, I really appreciate everything!! :D


Did I read that correctly...315 x 20?!?!

Yep, read it right ;) Just felt good so I kept them going.

[ehlisl]

*Warm-ups excluded

DB Press- 3x10@120's / 1x8@120's
Hammerstrength Incline press- 3x10 / 1x12*10
Machine flys- 3x12
Low cable flys- 4x12
SS
Hanging leg raise- 4x10
Machine crunch- 4x12

Misc
Flying solo tonight and had a solid workout. My strength is coming back pretty well, but the one thing I really notice is I just plain feel Jacked about 1/2 way through the workout. So no complaints here :D As far as my current split, a few things are changing this week. I am going to go back to my post contest split from last year, which seemed to work really well for me.

Here is a layout of my program subject to change:

day 1-Chest/abs
day 2-Bis/tris/calves
day 3-Hams/glutes
day 4-Back
day 5-Shoulders/traps
day 6-Legs(focus on quads)

My off days rotate through the week depending on how I am feeling. I usually take 2 days per week off from weights, but try to stay active. I usually skip one workout day per week, for additional rest. So this basically works out to be a 6 week cycle. I also am keeping some cardio during my offseason. Yes cardio stays :)

Mon- AM: 40-50 min / Stretching + Foam rolling
Tues- AM: 40-50 min / Stretching + Foam rolling

Thurs- AM: 40-50 min / Stretching + Foam rolling
Fri *Optional*-AM: 40-50 min / Stretching + Foam rolling


*depending on how I am feeling and how my progress is going, I may also do some cardio in the evening. We will see how things are panning out. Well there's the plan and now its time to get to work! :D

[ehlisl]

*warm-ups excluded

Preacher curls- 3x8 / 1x8*10
SS
Wide grip cable pressdowns- 2x10 / 2x12

Alternating cable curls- 4x10
SS
Machine pressdowns- 2x15 / 2x12

Rope hammer curls- 3x10 / 1x12
SS
Single arm reverse kickbacks- 4x10

Misc
Had a solid workout tonight, pretty fast pace and was out in 45min. I was planning on calves, but I am going to throw them in tomorrow AM after cardio. Then its good old Deads in the afternoon!! One workout I can't wait to kill! Hope everyone has a great one!

[JENerator]

That's a lot of cardio for 'off-season'...are you going to taper it off in the coming weeks or keep it tfn to minimize bf gains? Or somethin else up your sleeve?

Do you have any concerns that it will take that much more cardio to lose next time? Sorry for the 20 questions, this stuff intrigues me, the why's & philosophy behind it all. :) Thanks

[lth]

Hows the rebound going thus far luke as far as weight gain, etc?

[ehlisl]

That's a lot of cardio for 'off-season'...are you going to taper it off in the coming weeks or keep it tfn to minimize bf gains? Or somethin else up your sleeve?

Do you have any concerns that it will take that much more cardio to lose next time? Sorry for the 20 questions, this stuff intrigues me, the why's & philosophy behind it all. :) Thanks

Its all good Jen! Ask away :D One of the things I want to do is stay a little more in check this year, since I am taking a year off from the stage. Also, there is research that states that 3 bouts of 30-40 min of cardio per week actually improves recovery and helps maintain/improve cardiovascular fitness. Berto actually posted this article earlier in a different thread, great read!! http://www.bodyrecomposition.com/mus...ass-gains.html

The thing that I am most excited about it to see what changes I can make in the next year and how they will affect my prep. I don't really have any concerns, just curiosity and excitement. I know I have to come in leaner and what I will have to do to accomplish that, I will have to see at that time. That is one of the things that makes this sport so interesting, everyone is different and even your own body changes each time around.


Hows the rebound going thus far luke as far as weight gain, etc?

Rebound is going great!! I am sitting at 210 on the dot. May seem like alot of gain compaired to my absolute lowest/depleated at 191 in the AM, but its not bad and overall I am feeling great. Not bloated at all and strength is climbing steady. I will go through my diet and numbers tomorrow. I track everything on www.fatsecret.com (There is an application for my phone)

[chuckles_345]

Can't believe I didn't see this until now. Consider me subbed. What is the tentitive plan for a pro debut?

Chuckles

[ehlisl]

Can't believe I didn't see this until now. Consider me subbed. What is the tentitive plan for a pro debut?

Chuckles

Right on! Im glad to have you along for the journey! As of now I am planning on taking all of 2011 off from the stage and and my first Pro show will probably be the 2012 IFPA PRO USA in Sacramento, California. (www.californianaturalmuscle.org) Then go from there :D

[ehlisl]

*Warm-ups excluded

Sumo Deadlifts- 1x12@405 / 1x8@495*VID* / 1x6@495 / 1x10@405
Single leg curls- 3x10 / 1x12
Reverse Hypers- 4x10
Aductors- 3x15
Abductor- 3x15

Misc
Had a solid workout today and it felt really good to go a little heavier on sumo deads. I am also pretty excited to start throwing in some other variations within the next few weeks and see what happens. Shoulders and Traps tomorrow!! :D

zCGqi-hrEc8

[JENerator]

Love the vids of your crazy reppin' on heavy deads! :D Ridiculously awesome

[Trapzillaoo7]

Gotta hang around and watch you do some WORK!

Brian

[ehlisl]

Love the vids of your crazy reppin' on heavy deads! :D Ridiculously awesome

Thanks Jen! :D

Speaking of awesome, enjoy the 3 day weekend!!


Gotta hang around and watch you do some WORK!

Brian

Right on Brian! I'll do my best......speaking of work! You have 14 days!! I am getting excited to see what you bring to the stage. Last set of progress pics are sick!

[ehlisl]

*Warm-ups excluded

Smithmachine Military press- 3x10@225 / 1x14@205
"Isoflex" cable lateral raise- 2x12 / 2x10
Smithmachine upright row- 3x10 / 1x8*8
Machine rear delt- 2x10 / 2x8
Reverse shrugs- 3x20

Misc
Great workout in an empty gym! Slowed everything down and really focused on the squeeze. Shoulders and traps are one area I really need to keep improving to increase my shoulder to waist ratio. So its time to keep packing and capping! :) Going to hit up legs tomorrow early in the AM with Ty! Can't wait!! Also, here is an interview from the Right after the 2010 NANBF Washington State Natural. Thought it was cool that they did this, so Im going to share :D

zmgBpIc4238

[jked4life]

Those deads always amaze me. Very nice work. The low back looks a lot better (straighter) in this vid too.

[ehlisl]

Those deads always amaze me. Very nice work. The low back looks a lot better (straighter) in this vid too.

Thanks Matt! Things have gotten much better, especially since changing my stance on deads. Can't wait to be hitting these in a few more weeks, a little deeper into my offseason, but overall happy with how the weight feels. I am also going to start throwing some Diamond bard deads into the mix and see what happens.


---------------------
Legs!

*Warm-ups excluded

Front squats- 3x10@275 / 1x8@275
Narrow leg press- 3x12 / 1x10*8
Lunges- 3x10
Leg extensions- 3x12 / 2x10(TUT)

Misc
Went to the gym this morning and Killed the legs with Ty! Really felt great to have someone there to push it to the next level. Going to be feeling this tomorrow! Were headed out of town, just for a day and going to do a little different kind of cardio tomorrow, can't wait!! Hope everyone has a great weekend!!

[FATHER FLEX]

Sick shirt you wearing during your interview! :D

You really got those deadlifts down, hips drives, and bar moves.

[bballbrett5]

strong interviewer. "awesome, awesome" "right on right on"

[MarkVI]

I had no idea this was up!!!

IN and ready to take notes -- kill this Luke! A long offseason will be great for you man, time to get freaky (er).

[ehlisl]

Sick shirt you wearing during your interview! :D

You really got those deadlifts down, hips drives, and bar moves.

Thanks Berto, It's my luck shirt! :D

The deads are feeling good and light, so I can't wait to see where it goes from there.....actually very excited to see where it goes. Still gotta keep the hips down in the later reps, but its getting there. Thanks!!



strong interviewer. "awesome, awesome" "right on right on"

Thanks Brett! It was pretty cool!!


I had no idea this was up!!!

IN and ready to take notes -- kill this Luke! A long offseason will be great for you man, time to get freaky (er).

Big Alex! There he is!! Going to give it my best and see what happens with this extended offseason. The goal is good things! Hope everything is going great and I can't wait for your new log. Going to be another EPIC one!!

[ehlisl]

Made a trip over to Ellensburg, Washington for the day to meet up with some friends and family. So Ty and I decided to do a little different kind of cardio than we're used to.....not too smart the day after legs! :D Had a great time taking on the Westberg trail that leads to the top of Manastash Ridge. Round trip is about 4 miles with a Elevation Gain of 1710 ft and the Highest Point of 3560 ft. Going up wasn't too bad.....its going down that kills you! Here is a little information on the trail and how it was named. http://www.wta.org/go-hiking/hikes/westberg-trail

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

Ty at the top of Manastash Ridge
http://i726.photobucket.com/albums/ww263/ehlisl/Misc/westbergtrailty.jpg
Hitting one at the top of the mountian
http://i726.photobucket.com/albums/ww263/ehlisl/Misc/westbergtrailluke.jpg

[mivi320]

Yo Luke! I'm in here.

[Bnizzle163]

Hey man, I'm in on this!

Nice interview dude.

[MarkVI]

That's a great hike! Awesome pictures -- going down always is more painful than going up....or maybe it's just me haha.

[JENerator]

Awesome pics! Gotta love a hike up a mountain!

[ehlisl]

Yo Luke! I'm in here.

Right on Mike! Glad to have you up in herrrr!!


Hey man, I'm in on this!

Nice interview dude.

Thanks Bill! :D


That's a great hike! Awesome pictures -- going down always is more painful than going up....or maybe it's just me haha.

Its a good one and Its right in your back yard!! ...and I agree, down sucks :D

I was over for just the day. I was going to see if you wanted to hit the gym, but every single one was closed and you gotta love "The Gym's" weekend hours......noon-5..WTF??...lol.


Awesome pics! Gotta love a hike up a mountain!

Thanks, Im taking a cardio session out of your book Jen! This one would probably be a little too easy for the JENerator...but It kicked my ass! ;)

[ehlisl]

*Warm-ups excluded

BB Bench- 1x10@285 / 1x8@305 / 1x8@305*1x8@225
Hammerstrength Incline press- 2x10 / 1x12 / 1x10
Cable Flys (mimic MM)- 2x10 / 1x8 / 1x12

EZ Bar curls- 3x10 / 1x8*8
Spyder cable curls- 4x10
DB Hammer curls- 2x10

Misc
Lifted with Ty and Eric today and had some crazy pumps! The #'s are going up, so no complaints here. :D Going to hit back/abs/calves tomorrow and hopefully keep the momentum going! Hope everyone had a great holiday weekend!!

[ehlisl]

*Warm-ups excluded

Pullups(BW)- 3x15 / 1x12 / 1x10 (Focused on a ROM)
BB Rows- 4x10@255 (DY Style :D)
Moto Rows- 2x10 / 2x8
FM WG Pulldown- 3x12
Stiffarm pulldowns- 2x12 / 2x8

Hanging leg raise- 4x10
Machine crunch- 3x12
Flat crunch- 3x20

Misc
Another one for the books and really focusing on the movement while keeping my form $$. So far so good, hammies tomorrow! :D

[ehlisl]

*Warm-ups excluded

BB SLDL- 1x12@365 / 2x10@365 / 1x12@225
Laying leg curl- 2x8 (HIT)
Back extensions- 3x10(+60)
Abductors- 3x10
Glute Kickbacks- 3x10
Aductors- 3x10

Misc
Still really focusing on rep speed and constant controll of the weight throughout the entire movement. Really happy with how this one went down and I was absolutly dripping at the end. Whole workout took 40 min with the warm up! Get in, kill it and get out! I am also taking an off day tomorrow and will just do AM cardio. Hope everyone has a great night and I'll be back for shoulders/traps/tris on friday!

[lth]

solid numbers as always luke, do you have a weight range youre shooting for offseason or just get big(er) son style?

[JENerator]

Nice hammie workout! Think 40 min intense hamstrings only work would have me cramped up & bitter beer faced, lol. :) Enjoy your night off tomorrow!

[ehlisl]

solid numbers as always luke, do you have a weight range youre shooting for offseason or just get big(er) son style?

Thanks Tommy! I don't really have a weight range I gunning for, but I do plan on not going too overboard :D I will probably not let myself get above 230, it just makes that much more I have to loose before I see the stage....lol

But the #1 goal is to GET BIG SON!


Nice hammie workout! Think 40 min intense hamstrings only work would have me cramped up & bitter beer faced, lol. :) Enjoy your night off tomorrow!

Thanks Jen! I will, as long as you enjoy the massage ;) :D

[WhiteFiberz]

missed this, in!

[MarkVI]

AWESOME work man! Keep it up for the the pro stage it's get big time!!!

Steve is more in less in love with you by the way lol.

[RichKnapp]

Luke you loose your waist? lol I tried on a pare of pants today and they were way to small. With me increasing my weighted abb crunches. ( haven been logging them) My waist is up 2 sizes. I was shocked because I ware shorts or sweet paints all sommer so never noticed I got that buch bigger in the waist. lol

First thing that came to my mind was your comment on working on making your waist smaller. lol

[ehlisl]

missed this, in!

No you didn't ;) You were #3!...lol


In :cool:



AWESOME work man! Keep it up for the the pro stage it's get big time!!!

Steve is more in less in love with you by the way lol.

Thanks Alex! Should be headed your way in the next few weeks and if your down......we can go throw some weight.

Truth be told, I want you present if Steve is there too ;)


Luke you loose your waist? lol I tried on a pare of pants today and they were way to small. With me increasing my weighted abb crunches. ( haven been logging them) My waist is up 2 sizes. I was shocked because I ware shorts or sweet paints all sommer so never noticed I got that buch bigger in the waist. lol

First thing that came to my mind was your comment on working on making your waist smaller. lol

I wish, my pants are getting tighter too ;)

Going to work with the genetics I have been delt, which means time to beefcake up the shoulders as much as I can! Only one way to do that! :D

[ehlisl]

Friday: Shoulders and traps

DB Shrugs
Hammerstrength Shoulder press
"Isoflex" cable Laterals
Cable rear delt
Upright row
*then I ran the rack with Standing DB laterals to finish it off- (45x10/35x10/25x10)x2

Misc
I actually didn't track any of my #'s for this workout other than the last drop set and preformed the whole session with HIT Technique. It was $$!!!


Saturday: Legs

*Warm-ups excluded

Smithmachine Squats- 4x12@425 / 1x10@315 (Slow)
Cybex Leg press- 1x10 / 2x8
DB lunges- 3x10@70's
Leg Extensions- 4x8

Misc
It really doesn't look like much once I typed it out, but damage was done! :D Probably going for another hike tomorrow around Wenatchee, gotta take the cardio outside while I can....not much longer till the cold weather is here!! Hope everyone has a great weekend!

[ehlisl]

*Warm-upse excluded

BB Bench - 2x8@295 / 1x12@225
Machine Incline press- 3x8
Machine Flys- 2x8
Low pully flys- 2x8

Hanging leg raise- 1x12 / 3x10(+20lbs)
Cable crunch- 3x10
Ab sled- 3x20

Misc
Worked out with Eric today so we pretty much stayed with HIT and it absolutly kicked my ass! Never knew it could take that long to hit 8 reps on bench...lol :D Spent and dripping at the end and overall really happy with how the session went! What a great way to start the week, now just going to keep it rolling!

[MarkVI]

Nice Work Luke! What kind of HIT are you going with?

Just let me know when you're coming and I'm there -- I'm trying to not work saturdays, but I'm sorta the new guy lol.

[healthybodies]

Saturday:[/B] Legs

*Warm-ups excluded

Smithmachine Squats- 4x12@425 / 1x10@315 (Slow)
Cybex Leg press- 1x10 / 2x8
DB lunges- 3x10@70's
Leg Extensions- 4x8

Misc
It really doesn't look like much once I typed it out, but damage was done! :D Probably going for another hike tomorrow around Wenatchee, gotta take the cardio outside while I can....not much longer till the cold weather is here!! Hope everyone has a great weekend!

Doesn't look like much??? That does say you did 4 sets of squats, 12 reps each with 425lbs on the Smith Machine right?

[ehlisl]

Nice Work Luke! What kind of HIT are you going with?

Just let me know when you're coming and I'm there -- I'm trying to not work saturdays, but I'm sorta the new guy lol.

Thanks Alex! It is pretty much the bastard child of HIT ;) Most of the time the Tempo is 3-1-3-1. Lots of squeezes and the last rep is at volitional fatigue, which is why I am only doing it with a spotter. Great change and my workouts have been sick!

I'll give you as much heads up as I can, that way you don't have to come down with a sudden illness :D


Doesn't look like much??? That does say you did 4 sets of squats, 12 reps each with 425lbs on the Smith Machine right?

Thanks Brad! I guess when you put it that way :D It just didn't have the spread on paper compaired to what it felt like ;)

Misc
Went with some more HIT today with bis/tris/calves. These last workouts have really been great with a slight cutback on the volume and I will probably keep throwing in some more varitions into the mix for a while. This week I am taking deads/hamstrings/glutes off so I am going right into Back tomorrow. Should be good, already can't wait for it!

[healthybodies]

Thanks Brad! I guess when you put it that way :D It just didn't have the spread on paper compaired to what it felt like ;)



Ya I bet. Then it looks like you got bored and decided to 10 reps with 315lbs slow and all to REALLY make it hurt. ;)

[FATHER FLEX]

Ya I bet. Then it looks like you got bored and decided to 10 reps with 315lbs slow and all to REALLY make it hurt. ;)

LOL!

l like when he does NFL combine numbers on the bench, but with slow squeeze the crap out of the muscle form. Like WTF sometimes.

[strebla]

Thanks Alex! It is pretty much the bastard child of HIT ;) Most of the time the Tempo is 3-1-3-1. Lots of squeezes and the last rep is at volitional fatigue, which is why I am only doing it with a spotter. Great change and my workouts have been sick!

Misc
Went with some more HIT today with bis/tris/calves. These last workouts have really been great with a slight cutback on the volume and I will probably keep throwing in some more varitions into the mix for a while. This week I am taking deads/hamstrings/glutes off so I am going right into Back tomorrow. Should be good, already can't wait for it!

This is music to my ears :)

[ehlisl]

Ya I bet. Then it looks like you got bored and decided to 10 reps with 315lbs slow and all to REALLY make it hurt. ;)

Hurts so good! Thanks Brad! :D


LOL!

l like when he does NFL combine numbers on the bench, but with slow squeeze the crap out of the muscle form. Like WTF sometimes.

Those are some damn big boys with just a "little" bounce ;) But sick any way you look at it, some up to 45 reps! I also love how the announcer keeps saying that 5'9" is so short and it is so much easier with stubby arms....lol.....wait, Im 5'9"! :(

2bp8SnOrTU4


This is music to my ears :)

I knew you would like that one Jeff! These past workouts have been $$ and I am sore as hell right now! :D Definatly going to be throwing more of it into my training, I really just love the way it feels. No swing with lots of squeezes! If you can't hold the peak for a 1 count, then you are going too heavy.

I can't wait to see what goes down when you start training with Eric.......I feel so left out up here!

[ehlisl]

*Warm-ups excluded

WG Pulldowns- 3x8
BB Row- 2x10@225 / 1x12@205 (4-1-4-1 Never knew that these could feel that good! :D)
Moto Row- 1x10 / 2x8
Stiff arm pulldowns- 4x10

Misc
Amazing workout! Went just a touch lighter, but slower. Just have to say, don't knock it till you try it :D Tomorrow may be an offday, depending on how I am feeling. Then I pick up with shoulders/traps and finish with Legs (Quads) on Saturday! Hope everyone has a great night!

[RichKnapp]

Luke, I to want so bad the hit the weights with them. 2012 I'm looking at doing a show in Cal. So maybe then, after the show. lol

[COZ999]

AWWWW YEAAAA THE PARTY CAN BEGIN!

p.s. I hate when I am 3 pages late to a good thread, next time can I get a personal advice. spanks!

[ehlisl]

Luke, I to want so bad the hit the weights with them. 2012 I'm looking at doing a show in Cal. So maybe then, after the show. lol

2010 is going to be a great year! Im planning on my first comp down there, so the chance will be there to meet up!


AWWWW YEAAAA THE PARTY CAN BEGIN!

p.s. I hate when I am 3 pages late to a good thread, next time can I get a personal advice. spanks!

Yeah buddy big COZ!!

No worries, next time I'll PM you....and maybe a few pictures as a bonus ;)

[ehlisl]

*Warm-ups excluded

BB Shrugs- 3x10@315 (3-1-3-1 tempo)
DB Military Press- 3x10@90's (3-1-3-1 tempo)
Seated DB Laterals- 3x8
Smithmachine upright row- 3x8
Cable rear delt- 3x10
Reverse cable shrugs- 3x10

Misc
HIT has treated me VERY well this week. I probably went a little slower on some movements that what I am going to keep incorporating into my lifting, but it was a great change and pretty much tapped me out this week, so I had to take yesterday off :D Felt great today and things are feeling $$! I am going to kill the wheels tomorrow AM! Hope everyone has a great night!

[ehlisl]

*Warm-ups excluded

BB Squats- 1x12@365 / 1x12@385 / 1x12@405
V-Squat- 3x8 (rep speed was 3-1-3-1)
DB Lunges- 2x12@70's / 2x10@70's
Leg extensions- 4x8 (rep speed was 3-1-3-1)


Misc
Had some tight hips today, but got it warmed up and things were rolling. One thing I am really sticking with from now on is High bar squats, ATG and really making sure to keep a slower rep speed so there is absolutly no bounce out of the hole. The ego takes a hit, but oh well :D Things were really feeling good, so I kept adding the weight and actually finished my last set with some in the tank, but made up with it on the V-squats. Can't wait to hit these again! Hope everyone has a great weekend!

[MarkVI]

BIG squats Luke! and ATG - that's insane for those reps, awesome work.

I did Quads today....they're still absolutely destroyed, feels good amirite? Still liking the looks of the HIT!

[JENerator]

Very nice job with the wheelz! And you know how I applaud lunges! Have a great weekend!

[strebla]

*Warm-ups excluded

BB Squats- 1x12@365 / 1x12@385 / 1x12@405
V-Squat- 3x8 (rep speed was 3-1-3-1)
DB Lunges- 2x12@70's / 2x10@70's
Leg extensions- 4x8 (rep speed was 3-1-3-1)


Misc
Had some tight hips today, but got it warmed up and things were rolling. One thing I am really sticking with from now on is High bar squats, ATG and really making sure to keep a slower rep speed so there is absolutly no bounce out of the hole. The ego takes a hit, but oh well :D Things were really feeling good, so I kept adding the weight and actually finished my last set with some in the tank, but made up with it on the V-squats. Can't wait to hit these again! Hope everyone has a great weekend!

I think my ego just took a hit! I can only do 405 for 1, LOL. Awesome work Luke!

[ehlisl]

BIG squats Luke! and ATG - that's insane for those reps, awesome work.

I did Quads today....they're still absolutely destroyed, feels good amirite? Still liking the looks of the HIT!

Thanks Alex! Wehigts going uuuuuupppp! Feels good huh!?!? As far as liking HIT, loving aspects of it, really going to keep some of it around :D


Very nice job with the wheelz! And you know how I applaud lunges! Have a great weekend!

I knew you would like those Jen! I was wearing all black too ;) The weekend was great and after seeing your picrures of Trader Joes/Whole foods in your thread, Tara and I are planning a trip over to Seattle area....there's one there :D


I think my ego just took a hit! I can only do 405 for 1, LOL. Awesome work Luke!

Thanks Jeff! :D but is it just like my ego takes a hit by looking at this..
http://bodyspace.bodybuilding.com/img/user_images/growable/2009/11/27/198349/profilepic/1uvOSN7UDvQGK0vMnu4wBagl56KuS0295.jpeg
CRAZY Mr. Alberts!! .....By the way, Im still rolling with some HIT ;)

[ehlisl]

*Warm-ups excluded

BB Incline- 1x12@255 / 1x8@275 / 1x7@275 (Needed some help on the last one, but these were $$ :D)
BB Decline- 3x10@225 (Super slow)
Cable Flys- 1x10 / 2x8
Low pully flys- 2x12 / 2x10

Misc
Going to keep in some HIT methods in for a while. I really like how my body is responding to this training. It could be the rebound aswel, but each set keeps feeling better and better. I am also going to try something new with my split this week, going to try a 2-a-day on Wed. Deads/hams/glutes at 5am...then Back in the PM. Ive done it before and really liked it, so might as well give it another go :D

[Blazed]

You are quite the inspiration man!

[COZ999]

*Warm-ups excluded

BB Incline- 1x12@255 / 1x8@275 / 1x7@275 (Needed some help on the last one, but these were $$ :D)
BB Decline- 3x10@225 (Super slow)
Cable Flys- 1x10 / 2x8
Low pully flys- 2x12 / 2x10

Misc
Going to keep in some HIT methods in for a while. I really feel like how my body is responding to this training. It could be the rebound aswel, but each set keeps feeling better and better. I am also going to try something new with my split this week, going to try a 2-a-day on Wed. Deads/hams/glutes at 5am...then Back in the PM. Ive done it before and really liked it, so might as well give it another go :D

Big set @ 275. Explains your huge delts and chest!

[Quelly]

awesome that you're liking some of the HIT principles, I certainly think focusing on keeping heavy loads on the muscle for as much of the lift as possible is good stuff, curious to see how the 2 a day pans out big guy

[MarkVI]

2 a days! Yeah buddy, that sounds awesome.

Killer workout Luke, just curious where the weight is at?

[JENerator]

I knew you would like those Jen! I was wearing all black too ;) The weekend was great and after seeing your picrures of Trader Joes/Whole foods in your thread, Tara and I are planning a trip over to Seattle area....there's one there :D
I wholeheartedly approve across the board!

ENJOY the eats when you & Tara go to the city!! :D



Misc
Going to keep in some HIT methods in for a while. I really like how my body is responding to this training. It could be the rebound aswel, but each set keeps feeling better and better. I am also going to try something new with my split this week, going to try a 2-a-day on Wed. Deads/hams/glutes at 5am...then Back in the PM. Ive done it before and really liked it, so might as well give it another go :D
So are you doing deads/hams/glutes in the am AND the pm, like a continuation of the workout? or did I miss what the evening workout would be? Sounds like something I would like as well.

[ehlisl]

You are quite the inspiration man!

Thank you Mr. Wal! But what you have accomplished over the past few years, thats why you have banner all over BB.com :D Everywhere I go, there's Paul hitting his shexy side tri!

Plus, Im following you....I did it 2x today too!


Big set @ 275. Explains your huge delts and chest!

Thanks Big COZ! Gotta make them bigger!


awesome that you're liking some of the HIT principles, I certainly think focusing on keeping heavy loads on the muscle for as much of the lift as possible is good stuff, curious to see how the 2 a day pans out big guy

Yep, looks like your going to be getting after them soon with Jeff too! Can't wait to see how it goes down....gotta admit...Im pretty jelous that I can't train with you guys sometime. Always good to have some fellow competitors to push you in the flesh!! :D


2 a days! Yeah buddy, that sounds awesome.

Killer workout Luke, just curious where the weight is at?

Thats how we roll! Just finished up #2 and it was $$!! That post is coming up next! As far as my weight, I am sitting at 217 this AM.


I wholeheartedly approve across the board!

ENJOY the eats when you & Tara go to the city!! :D

So are you doing deads/hams/glutes in the am AND the pm, like a continuation of the workout? or did I miss what the evening workout would be? Sounds like something I would like as well.

Probably going to do it next weekend! Can't wait.....calories from there dont count because its called "Whole Foods" ...lol

....and you missed it Jen.....Im going back for back ;):D I kinda slipped it in there. You should give it a go. It really felt great! I met up with Ty this morning then Eric in the PM, always helps to have someone there to push you!

[ehlisl]

5am Deadlifts/hamstrings

*Warm-ups excluded

Sumo Deadlifts- 1x12@455 / 2x8@495 / 1x10@455
Laying leg curl- 2x8
Reverse Hypers- 2x8 / 1x10
Abductor- 3x10
Aductor- 3x10
Hyperextensions- 3x12(+60lbs)

5pm Back/calves

*Warm-ups excluded

Pullups- 3x10 (3-1-3-1 tempo)
DB Nonsupported row- 3x8@140's (3-1-3-1 tempo)
NG Pulldowns- 2x10 / 1x12
Seated T-bar row- 3x10
Stiffarm pulldowns- 3x12

Calf press- 4x10
Seated Calf- 3x8 (3-1-3-1 tempo)
Standing single leg calf press- 3x10 (3-1-3-1 tempo)

Misc
All I can say is it was a big day, even had a super busy day at work! The deads took a while to get going this morning but my working sets of 495 went up pretty easy. Energy was through the roof this PM and finished off the back. Kept things tight and slower, really felt great overall and I will probably throw some more days like this in the mix. Another one for the books now its on to the next! Hope everyone has a great night! :D

[Quelly]

Yeah for real, I'd love to train with you sometime Luke :)

[JENerator]

Probably going to do it next weekend! Can't wait.....calories from there dont count because its called "Whole Foods" ...lol

....and you missed it Jen.....Im going back for back ;):D I kinda slipped it in there. You should give it a go. It really felt great! I met up with Ty this morning then Eric in the PM, always helps to have someone there to push you!
Back for back & zero macro whole foods--Love it! LOL

Yep, I agree, I'd say most of my best workouts, hitting PRs, etc. are when I'm training with someone who pushes me. :)

5am Deadlifts/hamstrings

*Warm-ups excluded

Sumo Deadlifts- 1x12@455 / 2x8@495 / 1x10@455
Laying leg curl- 2x8
Reverse Hypers- 2x8 / 1x10
Abductor- 3x10
Aductor- 3x10
Hyperextensions- 3x12(+60lbs)

5pm Back/calves

*Warm-ups excluded

Pullups- 3x10 (3-1-3-1 tempo)
DB Nonsupported row- 3x8@140's (3-1-3-1 tempo)
NG Pulldowns- 2x10 / 1x12
Seated T-bar row- 3x10
Stiffarm pulldowns- 3x12

Calf press- 4x10
Seated Calf- 3x8 (3-1-3-1 tempo)
Standing single leg calf press- 3x10 (3-1-3-1 tempo)

Misc
All I can say is it was a big day, even had a super busy day at work! The deads took a while to get going this morning but my working sets of 495 went up pretty easy. Energy was through the roof this PM and finished off the back. Kept things tight and slower, really felt great overall and I will probably throw some more days like this in the mix. Another one for the books now its on to the next! Hope everyone has a great night! :D
That's just a lot of workout in one day, split up or not! Wondering how you're feeling today, plenty sore or all good?

[MarkVI]

Way to kill it man! Big big day of big weights was big

[ehlisl]

Yeah for real, I'd love to train with you sometime Luke :)

Going to have to make that one happen! Plus I will have some chances next year when your making your run! :D


Back for back & zero macro whole foods--Love it! LOL

Yep, I agree, I'd say most of my best workouts, hitting PRs, etc. are when I'm training with someone who pushes me. :)

That's just a lot of workout in one day, split up or not! Wondering how you're feeling today, plenty sore or all good?

Thanks Jen! Actually I am feeling pretty good today and hit up Shoulders and Traps......but Im taking tomorrow off...little sore, but feels great!! Nothing a little skinny cow can't help with :D

Im with you on the training partners too. That and Tara is always there making sure I don't slack off!


Way to kill it man! Big big day of big weights was big

Thanks Alex! Going to your hood next week/weekend! Thurs-sunday..If you can meet up any of those days let me know, would love to catch a session!!

[ehlisl]

Standing BB Press- 3x10@185 / 1x8@185*1x10@135 (Brad "Skinless" Loomis got me all excited to do these! Keept it tight and to the clavicle :D Felt like $$!!)
SS
DB Shrugs - 4x10@140's (3-1-3-1 Tempo)
Seated DB Laterals- 4x10@50's
Smithmachine upright row- 3x10@135 (3-1-3-1 Tempo)
Single arm Cable rear delt- 3x10
Reverse shrugs- 3x12

Misc
SOLID! Had a great workout, but feeling a little beat up so I am taking tomorrow off from weights. I am just going to go in the AM for a little cardio and foam rolling then Legs on Saturday morning! A great way to start the weekend!

[ehlisl]

*Warm-ups excluded

Leg Press- 2x12 / 2x10
Hack Squats- 2x10 / 2x12
Lunges- 3x10
Leg extensions- 2x10 / 2x8 / 1x12

Misc
Great workout today! Ty and I were the only ones lifing at the gym, so it was had free range! :D Still rolling with a super slow movement and squeezes. All of my working sets of Leg press had 800lbs loaded. Overall really happy with how this one went down. Probably going to go in for Chest and abs tomorrow again with Ty in the AM. Untill then Im going to enjoy the weather...supposed to be 80 today!! Its still holding on! :D

[MarkVI]

Solid Workouts Luke! Killing it big time - get your grow on.

Definitely down for some lifts next week! what times are better for you?

[ehlisl]

Solid Workouts Luke! Killing it big time - get your grow on.

Definitely down for some lifts next week! what times are better for you?

Right on Alex! Ill give you a call on Monday and see what is free for you :D

--------------------------------------------------------------------------

*Warm-ups excluded

DB Press- 1x12@125's / 1x8@130's (2-1-2-1 Tempo) / 1x7@130's (2-1-2-1 Tempo) / 1x10@120's
Hammerstrength Incline- 2x8 / 1x10
Cable Flys- 4x10

Hanging leg raise- 4x12
Rope crunch- 4x10

Misc
I have been liking the early AM weekend workouts. I am able to get in, do work....then do some more work around the house during the day :D Not to mention that we are the only ones lifting and things have been feeling great! Hope everyone has a great weekend!

[ehlisl]

*Warm-ups excluded

Pullups- 1x10(+45) / 1x8(+45) / 1x12(BW)
Reverse Grip T-bar row- 1x10 / 1x9 / 1x8
Moto Rows- 3x8
Stiff arm pulldowns- 1x6 / 1x8 / 1x10
Machine Neutral wide grip pulldowns- 3x10

Misc
Had another great Back session today! I also took some vids to show the speed and etc of some of the lifts. No real impressive #'s and the vid is kinda boring, so I threw in some music :D

7IafJobbjZw

[SkNatural]

You coming over for the Ironman this weekend?

[FATHER FLEX]

REAL MEN MOTO! That's my motto! :D

[DanTheManB]

*Warm-ups excluded

Pullups- 1x10(+45) / 1x8(+45) / 1x12(BW)
Reverse Grip T-bar row- 1x10 / 1x9 / 1x8
Moto Rows- 3x8
Stiff arm pulldowns- 1x6 / 1x8 / 1x10
Machine Neutral wide grip pulldowns- 3x10

Misc
Had another great Back session today! I also took some vids to show the speed and etc of some of the lifts. No real impressive #'s and the vid is kinda boring, so I threw in some music :D

7IafJobbjZw

I have that attachment handle at my gym too! And I do those old school t-bars too! you're a rowing genius man! Def tryin this (slow+reverse grip and all) Damn. Good stuff Luke!

[MarkVI]

I have that attachment handle at my gym too! And I do those old school t-bars too! you're a rowing genius man! Def tryin this (slow+reverse grip and all) Damn. Good stuff Luke!

^^ ditto! We're stealing your ideas Luke, sorry :o lol

[DanTheManB]

^^ ditto! We're stealing your ideas Luke, sorry :o lol

Luke is one of the best all-around bodybuilders on this site. In fact I would go so far as to say he is the quintessential bodybuilder. (srs). Takes his training seriously but has fun, proper mechanics, knows there's a bulking and cutting season. Just good, good stuff

[ehlisl]

You coming over for the Ironman this weekend?

Big Scott!! Im headed over on thursday and friday to go to IKEA and hit up whole foods, but have to head home for the weekend. Had some great things happen recently with Tara's buisness with a new website launch. Can't be away for too long :D

I know this is off the subject, but this is what my better half has been up to. Had to throw it out there when I had a chance ;)

www.spool72.com


REAL MEN MOTO! That's my motto! :D

Yeah Buddy!!!!..................And eat PopTarts!


I have that attachment handle at my gym too! And I do those old school t-bars too! you're a rowing genius man! Def tryin this (slow+reverse grip and all) Damn. Good stuff Luke!


^^ ditto! We're stealing your ideas Luke, sorry :o lol

Thanks guys, those attachments are $$! And steal away.....I stole it too :D


Luke is one of the best all-around bodybuilders on this site. In fact I would go so far as to say he is the quintessential bodybuilder. (srs). Takes his training seriously but has fun, proper mechanics, knows there's a bulking and cutting season. Just good, good stuff

Thanks Dan, making me blush buddy :o. It all comes down to this sport will always be a passion of mine and I absolutly love every single minute of it and all that comes with it. I have been able to meet some great individuals and learned a ton about myself along the way. There is also one thing I have learned over the years....You can't let it over run your life, theres always a balance. Thanks again for all the support Dan!

[DanTheManB]

Big Scott!! Im headed over on thursday and friday to go to IKEA and hit up whole foods, but have to head home for the weekend. Had some great things happen recently with Tara's buisness with a new website launch. Can't be away for too long :D

I know this is off the subject, but this is what my better half has been up to. Had to throw it out there when I had a chance ;)

www.spool72.com



Yeah Buddy!!!!..................And eat PopTarts!





Thanks guys, those attachments are $$! And steal away.....I stole it too :D



Thanks Dan, making me blush buddy :o. It all comes down to this sport will always be a passion of mine and I absolutly love every single minute of it and all that comes with it. I have been able to meet some great individuals and learned a ton about myself along the way. There is also one thing I have learned over the years....You can't let it over run your life, theres always a balance. Thanks again for all the support Dan!

No problem man. Thanks for sharing your info with us! You and Sean (AustrianOak) Are prime examples of good blance (at least from what I know of u guys online). Kudos!

[Quelly]

I can't wait to see your pro debut Luke, I miss hanging with you bud!

[strebla]

I love the vids Luke keep em coming!

[JENerator]

Had some great things happen recently with Tara's buisness with a new website launch.

I know this is off the subject, but this is what my better half has been up to. Had to throw it out there when I had a chance ;)

www.spool72.com

Congrats to Tara & her success! Website looks terrific and has a very distinct 'look.' There are a couple of items I'd like to provide a good home for, lol.

Oh and nice T Bar rows, workouts, etc...etc.... :D

[ehlisl]

No problem man. Thanks for sharing your info with us! You and Sean (AustrianOak) Are prime examples of good blance (at least from what I know of u guys online). Kudos!

Hopefully Im the same in person as online ;) You never know now a days though :D Thanks again Dan!


I can't wait to see your pro debut Luke, I miss hanging with you bud!

Same here E! Thats why my first one is going to be back down in Cali!! Give me a call anytime!


I love the vids Luke keep em coming!

Thanks Jeff! Will do with the vids too, I think Im going to invest in a little better one than I have. Im using an old flip that is supposed to be HD, guess you get what you pay for...lol :D


Congrats to Tara & her success! Website looks terrific and has a very distinct 'look.' There are a couple of items I'd like to provide a good home for, lol.

Oh and nice T Bar rows, workouts, etc...etc.... :D

Thanks Jen!! She's pretty excited for the upgrade. She does all the pictures and etc aswel, busy girl...keeps me on my toes! :D

[Quelly]

Hopefully Im the same in person as online ;)

"Luke" is actually a 40 year old fat schmoe who just goes to all of the real Luke Ehlis' shows and his gym and takes pics, vids, and notes of his workouts. And then posts them on here. When I first met Luke he punched me out backstage because I was telling him about how impressive all of his workouts were and competition photos and he thought I had been stalking him. Probably why I lost the overall, being in a daze really messed up my posing....
For some reason I tried meeting up with him another 2 times after the first punch out. I've got a concussion and a black eye to show for it.

It was worth it though.

[ehlisl]

"Luke" is actually a 40 year old fat schmoe who just goes to all of the real Luke Ehlis' shows and his gym and takes pics, vids, and notes of his workouts. And then posts them on here. When I first met Luke he punched me out backstage because I was telling him about how impressive all of his workouts were and competition photos and he thought I had been stalking him. Probably why I lost the overall, being in a daze really messed up my posing....
For some reason I tried meeting up with him another 2 times after the first punch out. I've got a concussion and a black eye to show for it.

It was worth it though.

Don't make me He-man-bitch slap you again Eric.....lol

......but yes, it was worth it! Still love this shot!

http://bodyspace.bodybuilding.com/img/user_images/growable/2009/08/11/139118/gallerypic/1812291.jpg

[ehlisl]

*Warm-ups excluded

Front Squats- 1x20@225 / 1x19@225 / 1x12@225 (Slow)
Narrow leg press- 3x8
DB Lunges- 3x10@70's
Leg extensions- 2x20 / 1x18

Misc
Killed this AM and almost lost it today! This workout was amazing, now that it's done :D Meeting up with Ty tomorrow AM for some chesticles!

[Quelly]

Don't make me He-man-bitch slap you again Eric.....lol

......but yes, it was worth it! Still love this shot!

http://bodyspace.bodybuilding.com/img/user_images/growable/2009/08/11/139118/gallerypic/1812291.jpg

I JUST got back from Jeff's place, I would have gotten home 1 hour earlier, but we were watching the DVD from that show last year, watched all of our posing routines, our class finals and the posedown with all of us in it, I swear, we were just watching it lol

[ehlisl]

I JUST got back from Jeff's place, I would have gotten home 1 hour earlier, but we were watching the DVD from that show last year, watched all of our posing routines, our class finals and the posedown with all of us in it, I swear, we were just watching it lol

Lol. I watched that overall through my entire prep. Posing pratice! :D

Im pretty excited to see how your training goes. Its aways great to have someone there to push you that much further. Should be plenty of video opp's! ;)

[ehlisl]

Update
I've been pretty busy latly and haven't been able to update too much. Tara and I just finished remodeling our garage into a office/WO room....pretty much an office with a recom bike and powerblocks, but we're really happy with how it turned out. :D Training wise, I had chest/abs on Sunday and arms/calves yesterday. Today was an off day with just some cardio. Tara talked me into a walk/jog.....more of a walk :D but I got the HR up and it really felt great.....Have to enjoy the warm weather while we can. Deads/hams tomorrow!! Hope everyone has a great night!!

[Quelly]

Lol. I watched that overall through my entire prep. Posing pratice! :D

Im pretty excited to see how your training goes. Its aways great to have someone there to push you that much further. Should be plenty of video opp's! ;)

it was a blast my man....and we'll get lots of vids!

[ehlisl]

it was a blast my man....and we'll get lots of vids!

Right on! Already looking forward to how Brad's PL meet goes, looks great and I wish I could have made it down. I'll be thinking of all of you tossing the weight around. Best of luck and have a blast!!

[ehlisl]

*Warm-ups excluded

BB SLDL- 1x12@315 / 2x8@405
Leg curls- 3x8
Reverse Hypers- 4x10
Aductors- 3x12
Abductors- 3x12

Misc
Things are feeling great and the SLDL's actually felt pretty light. Kept is short but sweet and stuck with a slower rep speed to really finish them off. Back is on the list tomorrow! Can't wait to do it to it :D

[FATHER FLEX]

You have a reverse hyper machine?

[MarkVI]

*Warm-ups excluded

BB SLDL- 1x12@315 / 2x8@405
Leg curls- 3x8
Reverse Hypers- 4x10
Aductors- 3x12
Abductors- 3x12

Misc
Things are feeling great and the SLDL's actually felt pretty light. Kept is short but sweet and stuck with a slower rep speed to really finish them off. Back is on the list tomorrow! Can't wait to do it to it :D

Awesome work Luke! Keep it up buddy!!

[TQsmooth5]

Hey Luke!

How's it going? Are you going to Gordon Myco's NPC show in your town in a few weeks?

[ehlisl]

You have a reverse hyper machine?

Yep! They are awesome, no one ever uses it and It's an old school one too!


Awesome work Luke! Keep it up buddy!!

Thanks Alex! GBS!!


Hey Luke!

How's it going? Are you going to Gordon Myco's NPC show in your town in a few weeks?

Hey Big Tony! I'll be there! There are a few people I know competing in it and its pratically in my backyard. If you head over for it let me know, I can get you in the gym here and we can hit a few sessions if you want.

The advertising for the show hasn't been the best, but hopefully there is a decent turnout.

[MarkVI]

Hey Big Tony! I'll be there! There are a few people I know competing in it and its pratically in my backyard. If you head over for it let me know, I can get you in the gym here and we can hit a few sessions if you want.

The advertising for the show hasn't been the best, but hopefully there is a decent turnout.

Wait huh? who what when where for the bb'ng show? :D I'm coming! is it the 30th?

[ehlisl]

Wait huh? who what when where for the bb'ng show? :D I'm coming! is it the 30th?

Yep, the 30th! It's the NPC Iron Mountian Classic. Give me a call if your headed over Alex.

----------------------------------------

BACK!!

*Warm-ups excluded

FM Pulldown- 3x10 / 1x8*8
BB Rows- 3x10@225 (1-3-1-3 tempo)
NG Pulldowns- 2x8 / 1x12
Stiff arm pulldowns- 4x10

Misc
Great workout, but kept geting interrupted by the coach of a local semi-pro football team. Eric was feeding off it...lol....Good old workout partners that like to BS :D Overall had a great workout and the BB rows felt perfect with the slow tempo.

[MarkVI]

I'll be there! For sure. More than likely for prejudging because that's more interesting to me, but we'll see lol.

[ehlisl]

I'll be there! For sure. More than likely for prejudging because that's more interesting to me, but we'll see lol.

Lol...yep, probably the same here. The night show just isn't the same if your not on stage. :D If you want we can hit up some legs afterwards??

[JENerator]

Misc
Great workout, but kept geting interrupted by the coach of a local semi-pro football team. Eric was feeding off it...lol....Good old workout partners that like to BS :D Overall had a great workout and the BB rows felt perfect with the slow tempo.
Great rowin' Luke! That's where that big back comes from. :)

It's hard at times to get people quiet when they're so passionate & excited about the subject matter... lol, just want to say "yes love talking about all of this!!!... but laterrrrrr, after the workout!"

[ehlisl]

Great rowin' Luke! That's where that big back comes from. :)

It's hard at times to get people quiet when they're so passionate & excited about the subject matter... lol, just want to say "yes love talking about all of this!!!... but laterrrrrr, after the workout!"

Thanks Jen!

Yep, talkie time is after the weights :D The next thing you have to do it tell them that without coming across as rude...lol...or just pretend like you don't hear them because Im listing to my music too loud.....That works best for me ;)

[ehlisl]

*Warm-ups excluded

Front Squats- 3x10@275 / 1x12@225
Narrow stance Leg press- 1x20/ 30sec / 1x18 / 30sec / 1x12 / 30sec / 1x8 (Kept them all super slow and deep)
BB walking Lunges- 3x10@155 / 1x10@135
Leg extensions- 4x8

Misc
Great workout considering my workout partners dogged me. Still focusing on slow speeds with squeezing through the whole ROM. Going to feel it tomorrow!! :D Hope everyone has a great weekend!!

[woofman81]

Just found this Luke. Gotta show my support for another Wenatchee, WA native :)

Love watching your vids as well because you're strong as hell and I used to train at Wenatchee Gold's way back in my highschool days. I usually hit up the eastmont one when I come home for the holidays.

I'll be attempting my first ever offseason to try and make some improvements to my legs, back, and arms. I'll have to get some idea's from you as for what Natural show to do next because it will be in Washington state!

Thanks for the motivation!!

[ehlisl]

Just found this Luke. Gotta show my support for another Wenatchee, WA native :)

Love watching your vids as well because you're strong as hell and I used to train at Wenatchee Gold's way back in my highschool days. I usually hit up the eastmont one when I come home for the holidays.

I'll be attempting my first ever offseason to try and make some improvements to my legs, back, and arms. I'll have to get some idea's from you as for what Natural show to do next because it will be in Washington state!

Thanks for the motivation!!

Hey Big Cohn! Thanks buddy! I pretty much stay at the old gym, heavier DB's and it's not new ;) But they are finally updating some things! Let me know when you make it back to town and we can hit the weights if you want. Gotta hold it down for Wenatchee...lol. You had a great first prep this year and the pictures looked great! Im excited to see what gains you make over the offseason, especially with one show under your belt. As far as local shows, the OCB is also an amateur federation of the IFPA and there are shows popping up all over Washington with the NANBF/OCB, so you will have 3 choices as of 2011.


NANBF Natural Cascade Classic www.naturalcascadesclassic.com
NANBF Natural Columbia Classic www.columbiaclassic.org
NANBF Washington State Natural www.unitedfitness.org

Hopefully this helps a little, atleast gives you some options for a contest in the area :D Thanks again kill it this offseason!!

[ehlisl]

*Warm-ups excluded

BB Bench- 2x8@275 (1-3-1-3 tempo) / 1x7@275 (1-3-1-3 tempo)*1x10@225 (Gave it all I had :D)
Machine Incline press- 2x8 / 1x10
Cable flys- 2x10 / 1x8*8

Hanging leg raise- 4x10(+25lbs)
Machine crunch- 3x10
Ab sled- 3x20

Misc
Hit it with Ty this AM and we KILLED IT! :D #'s aren't as high but the speed and quality are night and day. Im really liking how Im responding to it and I feel great, so Im going to roll with it a little longer and see where it takes me. All I can say is you will see some BIG changes!

[ehlisl]

*Warm-ups excluded

EZ Bar curls- 2x8@145 (bar = 25lbs with a 1-3-1-3 tempo) / 1x8@135
Dips (1sec pauses at bottom)- 1x30 / 1x25 / 1x18
Incline machine curls- 2x10 / 1x8
Skull crushers (1-3-1-3 tempo) - 2x10 / 1x8
DB Hammer curls- 2x10@70's / 1x8@75's
DB Single arm OH extension- 3x12@35's

Misc
Things were really feeling on today. Stength is coming up with this tempo and Im really feeling each rep and just plain loving my offseason. :D

Ready to kill deads tomorrow! Already have the song picked out to warm up to.

u_VsvZmIWxY

[COZ999]

*Warm-ups excluded

EZ Bar curls- 2x8@145 (bar = 25lbs with a 1-3-1-3 tempo) / 1x8@135
Dips (1sec pauses at bottom)- 1x30 / 1x25 / 1x18
Incline machine curls- 2x10 / 1x8
Skull crushers (1-3-1-3 tempo) - 2x10 / 1x8
DB Hammer curls- 2x10@70's / 1x8@75's
DB Single arm OH extension- 3x12@35's

Misc
Things were really feeling on today. Stength is coming up with this tempo and Im really feeling each rep and just plain loving my offseason. :D

Ready to kill deads tomorrow! Already have the song picked out to warm up to.

u_VsvZmIWxY

damn that music video gave me the chills. Thats my boys doing what they do best....KICKIN ASS AND TAKIN NAMES! GOD BLESS AMERICA! Now its you turn Big Luke to pull some weight in support of the troops....For those about to rock.........

[MarkVI]

KILLER workouts Luke!! Great stuff bro. Keep it up, the tempo makes it all the worse.

[woofman81]

Hey Big Cohn! Thanks buddy! I pretty much stay at the old gym, heavier DB's and it's not new ;) But they are finally updating some things! Let me know when you make it back to town and we can hit the weights if you want. Gotta hold it down for Wenatchee...lol. You had a great first prep this year and the pictures looked great! Im excited to see what gains you make over the offseason, especially with one show under your belt. As far as local shows, the OCB is also an amateur federation of the IFPA and there are shows popping up all over Washington with the NANBF/OCB, so you will have 3 choices as of 2011.


NANBF Natural Cascade Classic www.naturalcascadesclassic.com
NANBF Natural Columbia Classic www.columbiaclassic.org
NANBF Washington State Natural www.unitedfitness.org

Hopefully this helps a little, atleast gives you some options for a contest in the area :D Thanks again kill it this offseason!!

Thanks so much for taking the time to post those man. I really appreciate it.

I for sure will. I should be back for good by February/March of 2011. I'll make it home for a week or so as well during Christmas. I would love to get in some workouts with you too. Working out with a Natural pro would be an honor :) haha! We'll keep in touch buddy and keep doing your thing. You inspire us all to work harder and improve!!

The Washington State Natural looks like it could be the one :)

[ehlisl]

damn that music video gave me the chills. Thats my boys doing what they do best....KICKIN ASS AND TAKIN NAMES! GOD BLESS AMERICA! Now its you turn Big Luke to pull some weight in support of the troops....For those about to rock.........

..........We salute you!!! Thanks COZ and of course your better half too! :D


I was a pulling today!



KILLER workouts Luke!! Great stuff bro. Keep it up, the tempo makes it all the worse.

Thanks Alex! Feeling good, GBS!!


Thanks so much for taking the time to post those man. I really appreciate it.

I for sure will. I should be back for good by February/March of 2011. I'll make it home for a week or so as well during Christmas. I would love to get in some workouts with you too. Working out with a Natural pro would be an honor :) haha! We'll keep in touch buddy and keep doing your thing. You inspire us all to work harder and improve!!

The Washington State Natural looks like it could be the one :)

No prob Cohn! The Wa state is a great show...Im a little bias ;)...but Kevin and Denise know how to put on a show and treat the competitors. The workouts sound like a plan, I'll keep doing it to it and you do the same. Just couldn't stay away from Wenatchee, huh? ;):D

[ehlisl]

*Warm-ups excluded

Sumo Deads- 1x12@475 / 1x12@495
Leg curls- 3x8
Abductor- 3x10
Adcutor- 3x10
Glute kickbacks- 2x8 / 1x10
Seated leg curls- 3x12
Hyperextensions- 3x10

Misc
Was ready to kill it all day today! All my warm-ups on deads felt great but my last set at 495 didn't quite feel right. I didn't wan't to stop at that weight, but I had listen to my body and it was done. I called it for the deads and moved on to finish the workout. :D Overall happy and dripping at the end. On a side note I'm pretty happy with how things are going right now with my offseason. I keep getting anxious and more excited each day to put in work!

Hope everyone has a great night!!

[MarkVI]

Awesome Work Luke! Keep killing it, good call on the deads, better safe than sorry. Do you use a belt?

[ehlisl]

Awesome Work Luke! Keep killing it, good call on the deads, better safe than sorry. Do you use a belt?

Thanks Alex! Yeah, was a little tight in my left lat.

On the topic of a belt, I usually don't use one untill my last set or highest weight. I have been starting to incorporate it more now and I actually have one on order.....have to wait 8-12 weeks....Tara got me a custom one!! :D

[ehlisl]

*Warm-ups excluded

Pullups - 3x8(+45)
Seated cable row- 1x10 / 2x8
NG Pulldowns- 3x10
Stiff arm pulldowns- 4x10

Misc
Still sticking with the slow tempo and the Pullups felt like $$! Really focusing on the motion, going all out and leaving it all at the gym!! Im going to meet up with Ty tomorrow AM for some shoulders and traps, followed by a day off.....starting to feel like I need one...lol :D Hope everyone has a great night!

[JENerator]

On the topic of a belt, I usually don't use one untill my last set or highest weight. I have been starting to incorporate it more now and I actually have one on order.....have to wait 8-12 weeks....Tara got me a custom one!! :D
Sweet and sweeeeet! :)

[The Solution]

Have a great birthday Luke!

[ehlisl]

Sweet and sweeeeet! :)

I know!! I can't wait!! :D


Have a great birthday Luke!

Thanks Bob!.....and I did! :D Only another year closer to my prime!!


---------------------------------

Legs

*Warm-ups excluded

Smithmachine Squats (Feet forward)- 1x15@405 / 2x8@455 / 1x12@405
Narrow Leg press- 3x8
DB Lunges - 4x10@75's
Leg extensions- 2x12 / 2x10

Misc
Now that Im in my 30's thought I would do Squats on the Smithmachine today :p:D Great workout and to the point! Going to hit another AM workout tomorrow with Ty, chest and abs. Hope everyone has a great night!!

[ehlisl]

*Warm-ups excluded

DB Incline- 1x12@120's / 1x8@125 (3-1-3-1 tempo) / 1x7@125's (3-1-3-1 tempo)
Hammerstrength Flat press- 2x10 / 2x8
Maching flys- 4x10

Hanging leg raise- 4x12
Rope crunch- 4x10

Misc
Ty and I were the only ones lifting so it was a great Sunday AM workout! Really happy with how this one went down, now its time to start the week :D

[Quelly]

your birthday coming up?

[ehlisl]

your birthday coming up?

Yep! Im between your wife and Brad ;) ....couldn't help it on that one...lol

[ehlisl]

*Warm-ups excluded

Straight bar cable curls- 2x10 / 1x8*8
Machine pressdowns- 2x12 / 1x10*8
Preacher curls- 2x8 / 1x12
Incline skull crushers- 4x8
DB Crossbody hammer curls- 1x8 / 1x10 / 1x10*8*8
Rope pressdowns- 4x10

Misc
Tara ran me through this one today! :D Great workout with an emphasis on a slow rep speed! Groing to start throwing up some more vids soon aswel. Hope everyone had a great Monday!

[Quelly]

Yep! Im between your wife and Brad ;) ....couldn't help it on that one...lol

....why does that sentence turn me on

[healthybodies]

Yep! Im between your wife and Brad ;) ....couldn't help it on that one...lol

I did not know that!!! Happy Belated Birthday youngster. MAN there is a lot of October Birthdays.

Not commenting on that second part ;)

[ehlisl]

....why does that sentence turn me on

you know why Eric! ;)


I did not know that!!! Happy Belated Birthday youngster. MAN there is a lot of October Birthdays.

Not commenting on that second part ;)

Thanks Brad! Hope you had a great one aswel! Not sure if you got my text, if not....Happy B-day! :D

....and no comment is necessary for the second part, I know what your thinking...lol

[mivi320]

*Warm-ups excluded

Straight bar cable curls- 2x10 / 1x8*8
Machine pressdowns- 2x12 / 1x10*8
Preacher curls- 2x8 / 1x12
Incline skull crushers- 4x8
DB Crossbody hammer curls- 1x8 / 1x10 / 1x10*8*8
Rope pressdowns- 4x10

Misc
Tara ran me through this one today! :D Great workout with an emphasis on a slow rep speed! Groing to start throwing up some more vids soon aswel. Hope everyone had a great Monday!

Got your tickets to the gun show? :D

Nice work big Luke!

[ehlisl]

*Warm-ups excluded

Pullups(+45)- 2x8 / 1x7 / 1x12(BW)
Reverse Grip T-bar row- 2x10 / 1x8 / 1x8*8
NG Pulldowns- 4x10
Stiffarm pulldowns- 2x12 / 2x10

Misc
Had a great one, ended up taking yesterday off so I was fresh and ready to go today! :D Also, got a vid of one of my sets of pullups. Slower rep speed, but not as slow as I thought while doing them :p After today Tara said she will be in charge of the camera from now on, youll know what Im talking about once you watch the vid.... :D

DBL5qYJftRw


Got your tickets to the gun show? :D

Nice work big Luke!

Thanks Mike! It's all good....I have a concealed weapons permit ;) :D

[JENerator]

Misc
Had a great one, ended up taking yesterday off so I was fresh and ready to go today! :D Also, got a vid of one of my sets of pullups. Slower rep speed, but not as slow as I thought while doing them :p After today Tara said she will be in charge of the camera from now on, youll know what Im talking about once you watch the vid.... :D

Nice pull-ups Luke! And lol at Tara now in charge of the camera. Awesome! :)

[ehlisl]

Nice pull-ups Luke! And lol at Tara now in charge of the camera. Awesome! :)

Thanks Jen! That's what I get for handing the camera to a guy with ADHD! Its great when it comes to lifting though, all I have to do is point to the next lift and Eric is right there! ;) :D

------------------------------------
*Warm-up excluded

BB shrugs- 2x12@405 / 2x10@455
machine shoulder press- 2x10 / 2x8
DB Laterals- 2x10@60's / 2x8@60's
SS
Smithmachine upright row- 3x10
Rear delt machine- 2x8 / 1x10

Misc
Flying solo and had a great workout! I'll just leave it at that :D Also, the date for the 2011 Washington State Natural has been set. Believe media did a great job with the Promo vid and you might see someone you know in it :D 2012 is supposed to be a Pro/AM and will be one show on my list. Another goal is taking place tomorrow! Nothing gets me more amped than watching a webcast of the YC before legs!! Hope everyone has a great weekend!!

jdqHJ3tg-U8

[COZ999]

*Warm-ups excluded

Pullups(+45)- 2x8 / 1x7 / 1x12(BW)
Reverse Grip T-bar row- 2x10 / 1x8 / 1x8*8
NG Pulldowns- 4x10
Stiffarm pulldowns- 2x12 / 2x10

Misc
Had a great one, ended up taking yesterday off so I was fresh and ready to go today! :D Also, got a vid of one of my sets of pullups. Slower rep speed, but not as slow as I thought while doing them :p After today Tara said she will be in charge of the camera from now on, youll know what Im talking about once you watch the vid.... :D

DBL5qYJftRw



Thanks Mike! It's all good....I have a concealed weapons permit ;) :D

sick vid bro.

[MarkVI]

Killer last 2 workouts Luke!! Still planning on going to the show on the 30th in whenatchee? Pretty sure I'm headed over, should be a fun show!

[healthybodies]

you know why Eric! ;)



Thanks Brad! Hope you had a great one aswel! Not sure if you got my text, if not....Happy B-day! :D

....and no comment is necessary for the second part, I know what your thinking...lol

Great minds think alike.

[ehlisl]

sick vid bro.

Thanks big COZ!


Killer last 2 workouts Luke!! Still planning on going to the show on the 30th in whenatchee? Pretty sure I'm headed over, should be a fun show!

Thanks Alex! Looks to be a pretty good show. Hit me up if you are coming over for sure. Always a good workout after watching some prejudging :)


Great minds think alike.

Kinda scary ....lol :D

[ehlisl]

*Warm-ups excluded

BB Bench- 1x12@275 / 1x8@295 (1-3-1-3 tempo) / 1x7(1-3-1-3 tempo)*1x8@225 (1-3-1-3 tempo)
Machine decline press- 2x8 / 2x10
Low pully flys- 2x10 / 2x8 / 1x12

Hanging leg raise- 4x10
Cable crunch- 3x12
Decline crunch- 3x12

Misc
Great workout today! Still upping the weight with the slow tempo and it is absolutly kicking my ass :D loving it right now!

[woofman81]

Killer last 2 workouts Luke!! Still planning on going to the show on the 30th in whenatchee? Pretty sure I'm headed over, should be a fun show!

What show is going on in Wenatchee?

Luke, do you only workout early in the morning? I still want to meet up with you in December when I come home for Christmas.

That promo vid for the 2011 WA State Natural got me pumped up :)

[MarkVI]

What show is going on in Wenatchee?


Ironmountain classic or something....I think it's new.




Great work Luke -- the slow tempos are $ in the bank, get growing!! Pro stage awaits.

[mivi320]

Great work on the flat bench Luke!

[ehlisl]

What show is going on in Wenatchee?

Luke, do you only workout early in the morning? I still want to meet up with you in December when I come home for Christmas.

That promo vid for the 2011 WA State Natural got me pumped up :)


Ironmountain classic or something....I think it's new.


Yep, Its new this year. The NPC Iron Mountian Classic, formally the NPC Evergreen and it has different promoters. I live here and didn't even know about it untill 8 weeks from the show...lol, doesn't give people very long to diet...so we will see how things run this year. Its in the same venue as before, the convention center.

Sounds like a plan for over Christmas! I usually workout in the AM on the weekends and tend to stick to the afternoons during the week, but anytime works for me that is my slower time of the year...and I know what you mean about the promo, Im not even going to compete next year and it gets me Amped :D


Great work Luke -- the slow tempos are $ in the bank, get growing!! Pro stage awaits.

Thanks Alex! Every single penny eventually adds up to a dollar! :D


Great work on the flat bench Luke!

Thanks Big Mike! Glad your feeling better!! Looks like you kicked that bugs ass right before flu season ;) :D

[woofman81]

Yep, Its new this year. The NPC Iron Mountian Classic, formally the NPC Evergreen and it has different promoters. I live here and didn't even know about it untill 8 weeks from the show...lol, doesn't give people very long to diet...so we will see how things run this year. Its in the same venue as before, the convention center.

Sounds like a plan for over Christmas! I usually workout in the AM on the weekends and tend to stick to the afternoons during the week, but anytime works for me that is my slower time of the year...and I know what you mean about the promo, Im not even going to compete next year and it gets me Amped :D



Thanks Alex! Every single penny eventually adds up to a dollar! :D



Thanks Big Mike! Glad your feeling better!! Looks like you kicked that bugs ass right before flu season ;) :D

Ok perfect! While I'm home I usually go to the gym there during the afternoon as well. I can come and meet ya at Gold's. Hopefully we can get a Leg day in together. Your wheels are awesome and I really want to improve mine for my next show. We'll stay in touch buddy.

[ehlisl]

Ok perfect! While I'm home I usually go to the gym there during the afternoon as well. I can come and meet ya at Gold's. Hopefully we can get a Leg day in together. Your wheels are awesome and I really want to improve mine for my next show. We'll stay in touch buddy.

Thanks Cohn, sounds like a plan. Just keep me posted on when you will be around and we can work out the details :D

-------------------------------------------------------------

*Warm-ups excluded

BB SLDL- 1x12@365 / 2x8@405
Leg curls- 3x8
Adductor- 3x12
Abductor- 3x12
Reverse Hypers- 4x10
Seated Leg curls- 3x12

Misc
Its Tara's Birthday tonight so I hit this one solo, killed it then got out. Stuck with the slower rep speed and overall happy with this one. Saved room for some more cake too :D Hope everyone has a great night!

[ehlisl]

*Warm-ups excluded

Pullups(BW)- 2x12 (3-1-3-1 tempo)/ 1x10 (3-1-3-1 tempo)
Reverse grip BB Row- 2x10@275 / 1x8@275*1x10@225
Moto Rows- 4x8
Stiff arm Pulldowns- 4x10

Misc
Solid workout tonight. Met up with a friend of mine and killed it! Pretty excited with the progress that is happening so far this offseason. I have never been this motivated and I leave the gym already excited for my next workout. Bring your best each and every single day!

[MarkVI]

Dang Luke! Killing it big time, I guess that's what you have to do for teh gains amirite?

birthday party fun?

[ehlisl]

Dang Luke! Killing it big time, I guess that's what you have to do for teh gains amirite?

birthday party fun?

Thanks Alex! Its a must for the gains......some cake helps too, but not for the good ones ;)

---------------------------------------

Had a great workout last night! I the opportunity to meet up with Caleb from www.BelieveMedia.net for an Epic shoulder and Trap session! He's doing some great things and I can't wait to see how this one turns out. I had a blast and it should really show my style of training. I'll keep you all posted when its fininshed. :D

Here is some of his last training vids

I4cP-xaupjA

[ehlisl]

*Warm-ups excluded

Front Squats- 1x20@225 / 1x12@275 / 1x10@295 / 1x8@295
Narrow leg press- 4x8 (3-1-3-1 tempo)
DB lunges- 4x8@80's
Leg extensions- 4x8

Misc
Ended up going in this AM today instead of yesterday. Had a great workout with Ty and what a way to start Halloween!! We also went to a local NPC show here in wenatchee yesterday called the NPC Iron Mountian. It was a smaller show, but had some solid competition. it was well worth the $12 prejudging ticket just to see some of these guys compete and see some of the guest posers, like Roger Baker and Matt Lowden. A few had to requalify for nationals so the Heavyweight was the largest class at the show! :D One was Todd Jewell and on the womens side was Lilli Ewing. Pretty crazy to see that much mass on the stage!
http://www.bodybuilding.com/contest_media/6292/5371/d/200img_56201214086818.jpg
http://www.bodybuilding.com/contest_media/6842/42072/d/lilli_ewing_stage_041223325579.jpg

[RichKnapp]

Thats some crazy mass.

[ehlisl]

Thats some crazy mass.

Even more impressive to see in person! I've known Todd for some time and it amazes me to see how massive he has gotten over the years....He started competing at 190 lbs! :D

----------------------------------------

*Warm-ups excluded

BB Incline- 1x15@225 (3-1-3-1 tempo) / 1x10@275 / 2x8@275 ( Slower rep speed but not quite 3-1 tempo :p:D)
Hammer strength Flat press- 4x10
Machine Flys- 3x12
Low pully Flys- 3x8

Hanging leg raise- 4x12
Cable crunch- 3x10
Decline crunch- 3x10

Misc
Today just plain felt like $$!

[mivi320]

In for 300+ front squats :D

How many days you getting in a week now Luke?

[Stoner90]

I like checking out some NPC shows when I get a chance. It is another world for sure. I guess you could say I am a fan of the sport in general. I just know natural is the way for me.

You ever think about doing a NPC show in the future, just because?

[MarkVI]

Killer chest work Luke -- I think tonight I may try that one .... Just with 50% of the poundage :D

Wish I could have made the show -- bugs me because I easily could have, I just forgot to go lol.

[FATHER FLEX]

I like checking out some NPC shows when I get a chance. It is another world for sure. I guess you could say I am a fan of the sport in general. I just know natural is the way for me.

You ever think about doing a NPC show in the future, just because?

Team U(cough cough)

[Quelly]

Team U(cough cough)

hells yeah

[ehlisl]

In for 300+ front squats :D

How many days you getting in a week now Luke?

Thanks Big Mike! They're feeling good!!

As far as lifting days, I am at 5-6 depending on how I am feeling. If Im feeling beat up I take an extra day off, which I have been doing lately. :D I usually skip 1 workout totally per week. For example, I am taking shoulders off this week.


I like checking out some NPC shows when I get a chance. It is another world for sure. I guess you could say I am a fan of the sport in general. I just know natural is the way for me.

You ever think about doing a NPC show in the future, just because?

Yep, Im the same way. I am a fan and support this sport as a whole anyway I can. I love everything that comes with it and this is the path I decided to take a long time ago. As far as some NPC shows, I have done quite a few in the pase...pretty much all that is around here :D and I will probably do more in the future if they line up with some others I have planned. It just so happens a NPC Natural show, The Washington Ironman, is a few weeks before an IFPA show I would really like to do in 2012. So we shall see. Scott Kluth won it last year right after winning his WNBF Pro status, boys a stud!!


Killer chest work Luke -- I think tonight I may try that one .... Just with 50% of the poundage :D

Wish I could have made the show -- bugs me because I easily could have, I just forgot to go lol.

Thanks Alex, give it a try. I don't know about you, but I am loving this **** right now!! :D:D You would have loved the show too, some big boys there!!


Team U(cough cough)


hells yeah

That would be $$ and the funny thing is I was talking to Jeff today and we actually talked about that show...lol

First goal is to compete in the Yorton Cup, once thats off the list we shall see :D Would be a blast though!!

[ehlisl]

*Warm-ups excluded

Sumo Deadlifts- 10x10 @ 405 (Killed them today! :D)
Leg curls- 3x8 (3-1-3-1 tempo) 1x10
Abductor- 3x15
Aductor- 3x15

Misc
Pretty to the point today. The last set of deads was all I had left, one of those sets you really have to mentally prepare for, grip and rip! Loved it and Im going to feel it tomorrow! :D

[mivi320]

*Warm-ups excluded

Sumo Deadlifts- 10x10 @ 405 (Killed them today! :D)
Leg curls- 3x8 (3-1-3-1 tempo) 1x10
Abductor- 3x15
Aductor- 3x15

Misc
Pretty to the point today. The last set of deads was all I had left, one of those sets you really have to mentally prepare for, grip and rip! Loved it and Im going to feel it tomorrow! :D

100 total reps with 405.

:eek:

You. are. a. beast.

[MarkVI]

100 total reps with 405.

:eek:

You. are. a. beast.

Um this^!

Holy crap luke...that's insane. Your workouts are always fresh I must say and give all of us ideas to keep things fun and changing.

[woofman81]

*Warm-ups excluded

Sumo Deadlifts- 10x10 @ 405 (Killed them today! :D)
Leg curls- 3x8 (3-1-3-1 tempo) 1x10
Abductor- 3x15
Aductor- 3x15

Misc
Pretty to the point today. The last set of deads was all I had left, one of those sets you really have to mentally prepare for, grip and rip! Loved it and Im going to feel it tomorrow! :D

Ok, what's with everyone doing these sumo deads now? I noticed Alberto Nunez does these too after watching his training vids on 3D muscle. Are you still doing these for back development or do these target more glutes/hamstrings?

Just wondering if I should incorporate these into my routine.

[cwhutson]

I'm in on this cant wait to read it all and catch up looks like some weight beign thrown around

[ehlisl]

100 total reps with 405.

:eek:

You. are. a. beast.

Thanks Mike! Feeling great today too...lol. I stated earlier that Im taking shoulders and traps off this week, but decided to take back off instead ;)



Um this^!

Holy crap luke...that's insane. Your workouts are always fresh I must say and give all of us ideas to keep things fun and changing.

Thanks Alex! Gotta have some fun with it, which I am absolutly loving things right now! :D Looks like you are too!!


Ok, what's with everyone doing these sumo deads now? I noticed Alberto Nunez does these too after watching his training vids on 3D muscle. Are you still doing these for back development or do these target more glutes/hamstrings?

Just wondering if I should incorporate these into my routine.

They are more of a "Hybrid" of the sumo deadlift and your right, its the same as Berto (FatherFlex) and Eric (Quelly) pull. I gave them a try last year during my offseason and really loved them. I used to be a back dominate deadlifter and this style allows more glute/hamstring activation. Also helps me prevent rounding of my back. As far as incorporating into your routine, give them a try, if you don't like them go back to traditional ;) For me ,personally, they feel great and safer in the long run. I throw them in on my Glute/Ham/Low back days.


I'm in on this cant wait to read it all and catch up looks like some weight beign thrown around

Thanks Wade! I appreciate it and thank you for following along! Just trying to improve like everyone else! :D

[healthybodies]

This just in, Luke is strong.

[strebla]

This just in, Luke is strong.
And big!

[ehlisl]

This just in, Luke is strong.


And big!

Thanks guys, making me blush :p Going to kill the legs tomorrow and hopefully get those crazy glutes and hamstrings like the both of you!!

----------------------------------------------------------------

*Warm-ups excluded

Smithmachine military press- 3x8@225 (3-1-3-1 Tempo)
DB Shrugs- 4x10@125's (3-1-3-1 Tempo)
Seated DB Laterals- 3x10@55's
Cable upright row- 2x8 / 1x10
Bentover cable rear delt- 4x10
DB Front raise- 3x10@45's

Misc
Great friday night workout, empty gym and killed it :D Also, going to meet up with Ty in the AM for an epic leg session. SQUATS! YEAH BUDDY!!!

[J_Bo]

Luke gonna get WIIIDE(r) :)

Kill it tomorrow, buddy!

[ehlisl]

Luke gonna get WIIIDE(r) :)

Kill it tomorrow, buddy!

Done Jason! :D Thanks buddy, glad to see you around.....I missed Mr. Bosak!!

[ehlisl]

iMPELHwSj6o

I had a great chance to meet up with Caleb from www. Believemedia.net last friday. The video turned out awesome and hopefully this shows a little of my training style. They are doing some big things and look for much more to come very soon. They also are running an interview series as part of MassMuscleTV with which he just finished an interview with Layne Norton, Eric Helms and Dr. Squat.

[mivi320]

That video makes me wanna go train right now! Looking beastly big Luke. Shrugging some big boy weight. Definitely enjoy watching the videos from Caleb. Layne's interview was great. Looking forward to seeing what else believemedia has in store.

[FATHER FLEX]

iMPELHwSj6o

I had a great chance to meet up with Caleb from www. Believemedia.net last friday. The video turned out awesome and hopefully this shows a little of my training style. They are doing some big things and look for much more to come very soon. They also are running an interview series as part of MassMuscleTV with which he just finished an interview with Layne Norton, Eric Helms and Dr. Squat.

Sickness!

Coming for the pro's Luke!

[Quelly]

awesome video luke, your a monstah!

[J_Bo]

Awesome video, Luke! Nice wardrobe changes ;)

[cwhutson]

Awesome video, Luke! Nice wardrobe changes ;)

I noticed that too I was wondering if he had two shirts or if he cut the sleeves off to show the guns in the video lol
Wade

[ehlisl]

That video makes me wanna go train right now! Looking beastly big Luke. Shrugging some big boy weight. Definitely enjoy watching the videos from Caleb. Layne's interview was great. Looking forward to seeing what else believemedia has in store.

Thanks Mike! Great stuff coming soon, very soon from Caleb. You will probably recognize a few others he interviewed :)


Sickness!

Coming for the pro's Luke!

Thanks Berto! Giving it all I can day in and day out if I want hang with the big boys on that stage!


awesome video luke, your a monstah!

Thanks Eric! Now its my time to Beefcake it while you nail it this year! Never though I would be so excited for a contest season that I'm not even competing in!


Awesome video, Luke! Nice wardrobe changes ;)


I noticed that too I was wondering if he had two shirts or if he cut the sleeves off to show the guns in the video lol
Wade

Thanks guys! ...lol...I actually start lifting pretty bundled up, then shed as I go.

Warmups-shortsleeve-sleeveless = WIN :D

[devinh]

I like the video, looking huge in it too, that's always a good thing.
I'm the same way with the wardrobe deal in the gym. Once it dips below 65 outside I start coming in with about 3 layers to start with.

[MarkVI]

Awesome video and great sessions luke!! Keep killing it!

[Stoner90]

Nicely done video. I knew you were strong, now I got to actually see it.

[JENerator]

iMPELHwSj6o

I had a great chance to meet up with Caleb from www. Believemedia.net last friday. The video turned out awesome and hopefully this shows a little of my training style. They are doing some big things and look for much more to come very soon. They also are running an interview series as part of MassMuscleTV with which he just finished an interview with Layne Norton, Eric Helms and Dr. Squat.
Great vid, big Luke! :) Keep 'em coming!

[ehlisl]

I like the video, looking huge in it too, that's always a good thing.
I'm the same way with the wardrobe deal in the gym. Once it dips below 65 outside I start coming in with about 3 layers to start with.

Thanks Devin! Things are rolling right along and I feel great floating in the 220's.

Yep, I do the same thing with my layers pretty much year round, even during the summer ...lol...:D


Awesome video and great sessions luke!! Keep killing it!

Thanks Alex! Pretty exciting week ahead ;)


Nicely done video. I knew you were strong, now I got to actually see it.

Thanks Luis!! :D Had fun shooting it too.....just pretended he wasn't even there, tossed some weight around and he took care of the rest.


Great vid, big Luke! :) Keep 'em coming!

Thanks Jen! Much more from them coming soon, such as interviews and etc.....and don't worry, I'll keep 'em coming :D


-----------------------------------------------

Pretty exciting week this week!!.........It's a Deload week!! Yeah buddy ;) Gotta do what you gotta do. Pretty much just hitting up most of my working sets around 50-60%, some TUT and lots of foam rolling and stretching. So you won't see too many workouts being posted, because it's not too interesting....lol. Hope everyone has a great night!!

[mivi320]

Deload...bleh...but hey, you'll come back even stronger and bigger :eek:

[MarkVI]

In before realizing deload numbers are twice as much as my max effort sets and being sad.

Get refreshed Luke!!

[ehlisl]

Deload...bleh...but hey, you'll come back even stronger and bigger :eek:


In before realizing deload numbers are twice as much as my max effort sets and being sad.

Get refreshed Luke!!

Thanks guys! :D, but a deload week is just like going to an all you can eat buffet and not paying....you can look all you want, you just can't touch ;) :D

[J_Bo]

Thanks guys! :D, but a deload week is just like going to an all you can eat buffet and not paying....you can look all you want, you just can't touch ;) :D

lol! nice :cool:

[DanTheManB]

Hey Luke-just checking in man...still lurking. Always impressed by your numbers man. You're a legit natty freak man my god lol....any plans on your first pro show?

[RichKnapp]

Thanks guys! :D, but a deload week is just like going to an all you can eat buffet and not paying....you can look all you want, you just can't touch ;) :D

lol love this.

[ehlisl]

lol! nice :cool:


lol love this.

Thanks guys! Heard that somewhere and it stuck ;)



Hey Luke-just checking in man...still lurking. Always impressed by your numbers man. You're a legit natty freak man my god lol....any plans on your first pro show?


Thanks Dan! Im really having fun with it right now! My plans are to take the 2011 contest season off, which is hard for me to do...lol.... and going at it in 2012 probably starting off at the 2012 IFPA Pro USA in Sacramento, CA in July as my first. Really had fun down there this last year with everyone, so I really want it to start there :D After that its here in Washington a few weeks later. It is supposed to be a PRO/AM by then and it would be cool to compete on that stage again, plus its real close to home. From there who knows, all I can say is one goal is to compete in the Yorton Cup and just see where I hang.....so long story short, I am going to do a run of shows in 2012 and probably end up at the YC if it all goes as planned :D

[ehlisl]

*Warm-ups excluded

Smithmachine Flat bench- 1x10@295 (3-1-3-1 tempo) / 2x8@315 (3-1-3-1 tempo)
Machine Flys- 2x12 / 2x10
Hammerstrength Incline press- 3x8 (3-1-3-1 tempo)
Low Pully Flys- 4x10

Hanging leg raise- 3x12 / 1x10
Flat crunch- 3x10
Cable crunch- 3x10

Misc
.....AND THE DELOAD IS DONE!! :D Decided to go with the smithmachine today for something a little different. Had a great workout and things felt like $$!! Ready to climb back on the gain train and get after it.

[SgSpartan]

You're dedicated.

Here, have some good luck reps for your IFPA.

[ehlisl]

You're dedicated.

Here, have some good luck reps for your IFPA.

Thanks! :D

-----------------------------------------------------------

*Warm-ups excluded

Seated DB Curls- 3x8@60's
Dips- 4x20 (BW with a 1 sec pause at the bottom of each rep)
Machine Preacher curls- 2x10 / 1x8*8
Tri extension machine- 3x8
DB Hammer curls- 3x8@70's / 1x12@50's
Cable reverse kickbacks- 4x10

Misc
Really kept things slow and controlled. Not quite a 3-1 tempo, but really felt ON today so I just kept rolling with it! :D

[Bnizzle163]

Big LUUUUKE! Hey man, I've been lurking but haven't posted anything on here lately. Nice vid bro! I bet you're glad that deload is over :D

[J_Bo]

My plans are to take the 2011 contest season off, which is hard for me to do...lol.... and going at it in 2012 probably starting off at the 2012 IFPA Pro USA in Sacramento, CA in July as my first. Really had fun down there this last year with everyone, so I really want it to start there :D After that its here in Washington a few weeks later. It is supposed to be a PRO/AM by then and it would be cool to compete on that stage again, plus its real close to home. From there who knows, all I can say is one goal is to compete in the Yorton Cup and just see where I hang.....so long story short, I am going to do a run of shows in 2012 and probably end up at the YC if it all goes as planned :D

Yeah Buddy!

Can't wait to see you make your run!

I've always liked your physique and think you can be one of the top natural bodybuilders in the world, and I can't wait for you to prove me right :D ! I think after competing a few straight years, with long preps each time, You should make some substantial gains with this year off (or on depending on how you look at it). I think once it's all said and done, you'll be hangin' with the best this sport has to offer!

[FATHER FLEX]

Going to try to make it to as many of those in 2012 as possible :)

So you going to let us DT you or what? :D

[Quelly]

Going to try to make it to as many of those in 2012 as possible :)

So you going to let us DT you or what? :D

shoot it would take both of us 2 hours to get a dream tan coat on luke's back alone ;)

[Work-Hard]

Just stopping by to catch up. As impressive as your numbers always are, I'm even more impressed with the attitude you approach the sport with. Your positive attitude, graciousness and humility are second to none. Keep up the great work, and know that whenever I get a little down with prep, I step into this thread and it helps get me back on track. Keep up the great work, and thanks for keeping this log.

[JENerator]

Just stopping by to catch up. As impressive as your numbers always are, I'm even more impressed with the attitude you approach the sport with. Your positive attitude, graciousness and humility are second to none. Keep up the great work, and know that whenever I get a little down with prep, I step into this thread and it helps get me back on track. Keep up the great work, and thanks for keeping this log.
^Exactly! Always positive and inspiring, thanks Big Luke! :)

[ehlisl]

Big LUUUUKE! Hey man, I've been lurking but haven't posted anything on here lately. Nice vid bro! I bet you're glad that deload is over

Thanks Billy!! I pretty much do the same thing in logs, so no worries :D As far as the deload goes......yes, I too am glad its done.....Refreshed and ready to go now!!


Yeah Buddy!

Can't wait to see you make your run!

I've always liked your physique and think you can be one of the top natural bodybuilders in the world, and I can't wait for you to prove me right :D ! I think after competing a few straight years, with long preps each time, You should make some substantial gains with this year off (or on depending on how you look at it). I think once it's all said and done, you'll be hangin' with the best this sport has to offer!

Thanks Big J!! 2012 is going to be a great year for both of us, can't wait for it!!! I have to agree that I am really excited for a longer offseason, haven't had one for a while and I really want to improve in all areas and this was the only way I feel I could do it before stepping up to the big boys!! I really have to bring it to stand out on that stage and I know what I have to do, now I just have to do it. I was more than happy with my conditioning at the Washington show, but I know I can bring better. Thats the great thing about the sport, its you against you every time you step on stage....and all I can say is I want to kick my own ass....lol. Im already getting Tara mentally prepared to take mulitiple flights next year because there is the possibility of one in your area and then for sure the YC in DC! There is no other way to see where you hang, other than to step on stage with the best. If thats not motivation to step it up this offseason, I don't know what is!! Thanks again for all the support J! I really appreciate everything and I can't wait to stand on that Pro stage next to you....now that is going to be awesome!!!


Going to try to make it to as many of those in 2012 as possible :)

So you going to let us DT you or what? :D

Right on Berto, atleast you have no excuse to miss one ;) And do I even have to answer the DT question?! I don't know whats more exciting....not having to use JanTana anymore or being slapped around by the whole 3DMJ gang!


shoot it would take both of us 2 hours to get a dream tan coat on luke's back alone ;)

Thats just because your a perfectionist.....Can I borrow your sock??

http://www.facebook.com/#!/photo.php?fbid=402922154798&set=a.402920299798.176905.160614584798

........sorry, I don't know how to post the picture from facebook....lol


Just stopping by to catch up. As impressive as your numbers always are, I'm even more impressed with the attitude you approach the sport with. Your positive attitude, graciousness and humility are second to none. Keep up the great work, and know that whenever I get a little down with prep, I step into this thread and it helps get me back on track. Keep up the great work, and thanks for keeping this log.

Thanks Tim, really appreciate that!! Its amazing how a mindset can change the flow of how a prep is going, one reason I always try and stay positive. Don't get me wrong, as Im sure you know, things are not all find and dandy in this sport all the time. I just try and look at from a different angle. We made the choice to take this path and I can honestly say I love everything about it, good and bad. Thanks again for the support and this is just another reason why I love the sport. Support systems that build with time, eventhough you may never meet that person face to face you want to see them succeed in the sport and life.


^Exactly! Always positive and inspiring, thanks Big Luke! :)

Thank you Jen! It more than goes both ways!! Just doing a stone at a time!!

[healthybodies]

Thanks guys! :D, but a deload week is just like going to an all you can eat buffet and not paying....you can look all you want, you just can't touch ;) :D

I used to feel this way when I would go to the +itty bars. lol

[TQsmooth5]

Big Luke!

I haven't posted anything for awhile! Sounds like you're hitting it hard! I can't wait to hear about you on the circuit. Keep up the awesome work!

[chuckles_345]

Workouts look great. If you decide to do the show either in MN or St. Louis I will try my best to be there. Keep it up!

Chuckles

[ehlisl]

I used to feel this way when I would go to the +itty bars. lol

LOL! Nice Brad!


Big Luke!

I haven't posted anything for awhile! Sounds like you're hitting it hard! I can't wait to hear about you on the circuit. Keep up the awesome work!

Tony!! Great to hear from you buddy!! Trying to hit it as hard as I can, hope all is going well for you!

Whats your plan for next year??? Any comps, or taking one off and making a run in 2012?


Workouts look great. If you decide to do the show either in MN or St. Louis I will try my best to be there. Keep it up!

Chuckles

Thanks Peter. I was actually really up in the air to do that show this year, some of the fees would have been coverd from winning the Washington show. I checked out the prices for airfare at that time and about crapped....lol. Plus, that would have been a total of 36 weeks of dieting to finish at that show. Next time I will have much more notice to get some cheaper flight prices. Plus Jason (J_Bo) is pretty close, would be pretty cool to meet everyone!!

[ehlisl]

*Warm-ups excluded

Pullups(BW @ 3-1-3-1 Tempo) - 2x10 / 1x8
Seated Cable row- 3x8
T-Bar row- 4x10
NG Pulldowns- 3x8 (3-1-3-1 tempo)
Stiff arm pulldowns- 2x8 / 2x10

Misc
All I can say is my motivation is through the roof right now!! Been looking through some of the Vids/pics from the WNBF Worlds this past weekend in NY! Some crazy conditioning and Martin Daniels holding it down BIG time! Plus a super stacked light weight class!! :eek:

[MarkVI]

*Warm-ups excluded

Pullups(BW @ 3-1-3-1 Tempo) - 2x10 / 1x8
Seated Cable row- 3x8
T-Bar row- 4x10
NG Pulldowns- 3x8 (3-1-3-1 tempo)
Stiff arm pulldowns- 2x8 / 2x10

Misc
All I can say is my motivation is through the roof right now!! Been looking through some of the Vids/pics from the WNBF Worlds this past weekend in NY! Some crazy conditioning and Martin Daniels holding it down BIG time! Plus a super stacked light weight class!! :eek:

Killer Work Luke these past few workouts! Keep it up, that deload looked like it did you some good. Next time out on stage, you'll be holding your own and more with those guys!

[chuckles_345]

LOL! Nice Brad!



Tony!! Great to hear from you buddy!! Trying to hit it as hard as I can, hope all is going well for you!

Whats your plan for next year??? Any comps, or taking one off and making a run in 2012?



Thanks Peter. I was actually really up in the air to do that show this year, some of the fees would have been coverd from winning the Washington show. I checked out the prices for airfare at that time and about crapped....lol. Plus, that would have been a total of 36 weeks of dieting to finish at that show. Next time I will have much more notice to get some cheaper flight prices. Plus Jason (J_Bo) is pretty close, would be pretty cool to meet everyone!!


I'm more than likely doing the NANBF St. Louis show in July 2012 which is a pro/am. And yea J Bro is a pretty cool guy. I briefly met him at the Mr. Natural MN this past May. Wish I would have had more time to talk with him. Keep up the hard work. I'll be following.

Chuckles

[ehlisl]

Killer Work Luke these past few workouts! Keep it up, that deload looked like it did you some good. Next time out on stage, you'll be holding your own and more with those guys!

Thanks Alex! Was at that point where things were feeling good, but was starting to wear thin....felt a little beat up at times and needed an extra day of recovery. Decided to deload at that point before anything changed and actually hit it on the head. I feel on and the weights keep feeling lighter and lighter. Next week is the big week! :D


I'm more than likely doing the NANBF St. Louis show in July 2012 which is a pro/am. And yea J Bro is a pretty cool guy. I briefly met him at the Mr. Natural MN this past May. Wish I would have had more time to talk with him. Keep up the hard work. I'll be following.

Chuckles

Right on Peter, I'll have to look into that one too. There are a ton of shows popping up during July and if your stage ready, then why not! :D Plus, its that much more fun to do shows where I know people are going to be at.

[ehlisl]

*Warm-ups excluded

Hammerstrength Shoulder press- 3x8 (125lbs loaded per side at 3-1-3-1 tempo)
Seated DB Laterals- 4x8@45's (Strict with pauses at top and bottom)
Smithmachine upright row- 4x10@155
Cable rear delt- 3x10
Cable front raise- 3x10

Misc
Empty gym and killed this one today with Eric! Form was on and the weight kept feeling better and better as the workout rolled on! Taking tomorrow off with just some cardio and foam rolling, then Legs on Sat! Hope everyone has a great night!!

[J_Bo]

Right on, big guy! You a fan of that HS press? I saw in your video you used Smith. Whcih is your preference?

[ehlisl]

Right on, big guy! You a fan of that HS press? I saw in your video you used Smith. Whcih is your preference?

Thanks Big J!! I really like the gym's HS press for some reason. Both Ty and Eric don't really like it, but it must just fit me perfect :p For the most part I tend to choose between 3 different presses to start out and my choice usually comes from if I start with shrugs or not.

HS press, DB military and smith presses....those are my favs and I tend to go with the smith when I don't have anyone around to spot. Long story short, my absolute favorite are DB's.....but as you know they can be a little bit of a problem to get into place by yourself...lol :D

[woofman81]

Thanks Big J!! I really like the gym's HS press for some reason. Both Ty and Eric don't really like it, but it must just fit me perfect :p For the most part I tend to choose between 3 different presses to start out and my choice usually comes from if I start with shrugs or not.

HS press, DB military and smith presses....those are my favs and I tend to go with the smith when I don't have anyone around to spot. Long story short, my absolute favorite are DB's.....but as you know they can be a little bit of a problem to get into place by yourself...lol :D

Those are my three favorites as well for shoulder pressing. I too really like the feel of the HS shoulder press machine. In fact, it was the one at Wenatchee Gold's that got me hooked on it :)

[Work-Hard]

I tend to venture towards the smith machine for presses, myself, but mostly because we don't have any hammer strength at our gym.....dissapointing, I know. Keep up the great work big guy.

P.S. anytime you wanna share some of that freaky strength I'd be happy to take some off you hands.

[mivi320]

HS press, DB military and smith presses....those are my favs and I tend to go with the smith when I don't have anyone around to spot. Long story short, my absolute favorite are DB's.....but as you know they can be a little bit of a problem to get into place by yourself...lol :D

Yes the HS shoulder press is $$. Luke, you ever mess around with bb shoulder presses?

[ehlisl]

Those are my three favorites as well for shoulder pressing. I too really like the feel of the HS shoulder press machine. In fact, it was the one at Wenatchee Gold's that got me hooked on it :)

Yep, same one got me hooked too! :D By the way Cohn, you'll have snow when you come to visit......its snowing right now and Im already sick of it...lol


I tend to venture towards the smith machine for presses, myself, but mostly because we don't have any hammer strength at our gym.....dissapointing, I know. Keep up the great work big guy.

P.S. anytime you wanna share some of that freaky strength I'd be happy to take some off you hands.

Thanks, but I have to keep all I can! :D Just saw your pics! Best of luck with your prep and I can't wait to see what you bring to the stage this year!!

Also, Im pretty much the same with the smiths, but the gym I usually workout at has an angled guide on it. So I try and hit them when I go to the Eastside gym...thats the one from the vid ;) I only make it over there every few weeks.


Yes the HS shoulder press is $$. Luke, you ever mess around with bb shoulder presses?

Seated BB used to be pretty much a staple when I first started training. The longer I have been training I have made more of a transition to DB's....I really am able to focus on the lift and to me, I just get more out of them. I do still do them, but I tend to go with standing BB presses. Our seated BB is not really user friendly without a spotter. The rack is about a foot behind your head and doesn't adjust at all...lol....pretty much puts you at risk just unracking it.

[ehlisl]

*Warm-ups excluded

Leg press- 1x35 / 2x25 (All sets done with 490lbs loaded)
V-Squats- 2x8 / 1x10 (3-1-3-1 tempo)
Leg extensions- 2x8/ 2x10 / 1x12
Lunges- 3x8

Misc
Wasn't able to make it into the gym till a later time than usual for the weekend, but had a great workout! I kept the high rep sets all controlled and about blew an O-Ring on the last set! Another one down and ready for the next!! :D Hope everyone has a great weekend!!

[ehlisl]

Eric (Quelly) doing his thing with Caleb from MassMuscleTV. It's a 3 part series with some great info!!

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Also, there is still time to sign up for the 3DMJ Webinar on Saturday December 4th at Noon!! Should be great and can't wait!!

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now..............off to kill chest and abs!!

[ehlisl]

*Warm-ups excluded

DB press- 1x12@130's / 2x8@140's
Hammerstrength Incline- 4x10
Machine flys- 3x8 (3-1-3-1 tempo)
Low pully flys- 3x8 (3-1-3-1 tempo)

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

MISC
Solid session today with Eric! Killed the 140's! The tempo wasn't the 3-1, but all were done with a slower rep speed and I am really liking the control of the weights right now!