Luke?s Journal of Natural MASS Proportion: Project FREAK

[ehlisl]

My 2009 contest season ended on August 8th as I walked off the stage from the 2009 INBF Washington State Natural Overall pose down after shaking hands with Jeff Alberts, now a new WNBF Pro. It was a great experience and I met some great people along the way. It made the show that much more entertaining getting to know some truly great bodybuilders and having the chance to battle it out in the Overall. An experience I will never forget, but made me hungry for more.

2009 INBF Washington State Natural 1st place Heavyweight

2009 INBF Washington State Natural Overall back compairson

Jon Stockwell (lightweight), Jeff Alberts (Middleweight *Overall*), Luke Ehlis (Heavyweight), Eric Helms (Light-Heavyweight)

My sights are now set on 2010. A new year with a new set of goals.
This will be my most productive "Offseason" to date!

Contests for 2010:
-INBF Washington State Natural (WNBF Pro qualifer) 8/7/2010 www.unitedfitness.org
-INBF WEST COAST CLASSIC (WNBF Pro qualifer) Date TBA www.uscupnorcal.com

*If WNBF PRO*
-WNBF PRO NATURAL U.S. CUP Date TBA www.uscupnorcal.com

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

I am using this journal for a checkpoint and motivation. It helps keep me focused and push myself to improve.
That is the main goal! TO IMPROVE! There is no magic solution, just work and 360 more days to get it done!

[Whomper107]

First! Subbed, I'm definitely looking forward to seeing the secrets to that crazy stuff you have going on in your back

[DeniseJ]

I would love to see you win your pro-status on our stage next year!!!!!

[Quelly]

Luke, I am in like flint on this one, you were points away from going pro last weekend, with another year of improvements on what you have stated you will improve...I highly doubt you will be beatable by mortals

I'm just glad I'm going for a show in September you aren't doing this year! And that I'm taking 2010 off lol!

[MarkVI]

4th in !!! Here for you if you ever need anything !

[FATHER FLEX]

Wasn't going to pressure you to, but I am glad you did.

[J_Bo]

Everyone be prepared... Sh*t could get scary in here


definitely in for this, Luke!

[otongki]

Last journal was FUN! I'm exciting to see what's gonna happen here.. here we go!!

[J_Bo]

So Luke, I tried to emulate you at last nights workout. I did 8 sets of SLDLs as part of my hamstring workout...


...man alive are my glutes and hams killing me today!

[ehlisl]

Originally Posted by Whomper107

First! Subbed, I'm definitely looking forward to seeing the secrets to that crazy stuff you have going on in your back

Thanks Evan! No secrets here
I think you should be the one letting us in on a few training secrets. You are the one that was pictured in NB and Fitness mag! Awesome work buddy! I would frame that ****!

Originally Posted by DeniseJ

I would love to see you win your pro-status on our stage next year!!!!!

You and Kevin run the best show! It is always a pleasure to meet up with everyone on and off the stage! I will be giving it my all this year and working on my posing for sure!

Originally Posted by Quelly

Luke, I am in like flint on this one, you were points away from going pro last weekend, with another year of improvements on what you have stated you will improve...I highly doubt you will be beatable by mortals

I'm just glad I'm going for a show in September you aren't doing this year! And that I'm taking 2010 off lol!

Thanks for everything Eric. I am focusing on exactly what you stated at the show. I am excited to bring it all together and give it another run. This journal will help keep it in check. I am ready to see what happens in 2010! Yeah Buddy!

Only a few more weeks for you Eric! August is coming to an end and September 26 is just around the corner. I know you will not let anyone out work you, so keep it up and JUST DO THIS! I want to stand on a PRO Stage with you soon.....Very soon!

Originally Posted by MarkVI

4th in !!! Here for you if you ever need anything !

Glad your in Alex. I feel a training session in in E-berg coming soon!

Originally Posted by FATHER FLEX

Wasn't going to pressure you to, but I am glad you did.

No pressure needed Berto!

I always welcome any advice, as long as its not the wrong advices

Originally Posted by J_Bo

Everyone be prepared... Sh*t could get scary in here
definitely in for this, Luke!

Originally Posted by J_Bo

So Luke, I tried to emulate you at last nights workout. I did 8 sets of SLDLs as part of my hamstring workout...
...man alive are my glutes and hams killing me today!

No one's prepared for this Jason! You should know that by now

Glad you tried the workout. I am always open to try new things. I have even tried the kettle bells a time or two and if you are sore today, just wait till tomorrow!

Originally Posted by otongki

Last journal was FUN! I'm exciting to see what's gonna happen here.. here we go!!

Glad you liked it Jatti! Hopefully I won't let you down

[ehlisl]

This week I am not going to post anything in the way of workouts. I am using this week as a deload, in a way. Pretty much getting back to the routine with lighter weights and an active revovery. The calm before the storm!

Here is a layout of my program for the next few weeks, subject to change

day 1-Chest/abs
day 2-Bis/tris/calves
day 3-Hams/glutes
day 4-Back/abs
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 1-2 days per week off from weights, but try to stay active. Gotta listen to my body

I will post my nutrition later along with my plans for this offseason. I break it in phases and change my routine, lifts and reps with every workout to prevent falling into a "rut."

This is going to be fun!

[bballbrett5]

YeAH BUDDAY

[Project_Ripped]

yeah buddy!! i'm also along for this ride! looks like you'll have an awesome support team this offseason! even onto the day of the show! lets go!

[ehlisl]

Originally Posted by bballbrett5

YeAH BUDDAY

Glad to have you on board! Ain't nothin to it but to do it!

Originally Posted by Project_Ripped

yeah buddy!! i'm also along for this ride! looks like you'll have an awesome support team this offseason! even onto the day of the show! lets go!

Thanks Paul! I more than appreciate all the support from everyone! Nothing beats the feeling when you are standing on stage and the crowd is really getting into it! You feed off their energy!

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

Right back on track and feeling it! Today I had one on my last easier days in the gym. Going through all the motions to prime the pump! It felt great to get under the squat bar again and rip it up. Tomorrow I am going to take off from weights but will do some cardio in the morning, keeps things moving

[CM82682]

I'm on board with this. From what I've read in Berto's thread your a good sh!t and have a bright future...but then again what does he know...

[ehlisl]

Originally Posted by CM82682

I'm on board with this. From what I've read in Berto's thread your a good sh!t and have a bright future...but then again what does he know...

Thanks! I am going to be keeping a close track of my nutrient intake with this journal. Along with my lifting stats......If your lucky I may even use the FORCE!

One of my main goals is to stay leaner, not contest shape, but If I can start my prep a few pounds ligher or leaner, It should be MONEY!

[Quelly]

Originally Posted by ehlisl

Thanks! I am going to be keeping a close track of my nutrient intake with this journal. Along with my lifting stats......If your lucky I may even use the FORCE!

One of my main goals is to stay leaner, not contest shape, but If I can start my prep a few pounds ligher or leaner, It should be MONEY!

good goal my friend, you 2lbs leaner on stage is all you need to be undeniable.

...and a little posing practice

[ehlisl]

Originally Posted by Quelly

good goal my friend, you 2lbs leaner on stage is all you need to be undeniable.

...and a little posing practice

I am taking the advice of a friend! A great natural Bodybuilder who knows his ****.

-----------------------------------
Here are my plans, as of now, for cardio during my offseason. Yes cardio stays
Mon- AM: 30-45 min / Stretching
Wed- AM: 30-45 min / Stretching
Fri- *optional* AM: 30-45 min
Sunday-AM: 30-45 min / Stretching

*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.

New split starts tomorrow! Let's do this!

[SkNatural]

Here are my plans, as of now, for cardio during my offseason. Yes cardio stays
Mon- AM: 30-45 min / Stretching
Wed- AM: 30-45 min / Stretching
Fri- *optional* AM: 30-45 min
Sunday-AM: 30-45 min / Stretching

*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.

New split starts tomorrow! Let's do this![/QUOTE]


So are you doing a long diet up? Is that why your keeping the cardio in that high or do you think you'll be doing that much year round?

Are you going to unveil your secret back/chest training tricks?

[ehlisl]

Originally Posted by SkNatural

So are you doing a long diet up? Is that why your keeping the cardio in that high or do you think you'll be doing that much year round?

Are you going to unveil your secret back/chest training tricks?

I pretty much keep in the cardio for health reasons and nutrient delivery. I also like to EAT My weekly total right now is about 120 min. Where as during my prep I was around 430 min weekly. Right before my prep for next year I will go through a slight deconditioning, where I will cut back my cardio slightly.

About the chest/back training..........we will see, depends if you are doing the Wa State next year ....just kidding

Here is a layout for a typical day for my nutrition.

Fat:65
CHO:320
PRO:345
------
Total KCAL:3245

We will see what happens.

[MarkVI]

That's my kind of diet. do you change macros/calorie levels much?

[SkNatural]

[QUOTE=ehlisl;372990671]I pretty much keep in the cardio for health reasons and nutrient delivery. I also like to EAT My weekly total right now is about 120 min. Where as during my prep I was around 430 min weekly. Right before my prep for next year I will go through a slight deconditioning, where I will cut back my cardio slightly.

About the chest/back training..........we will see, depends if you are doing the Wa State next year ....just kidding



Makes sense, and I don't think I'll be doing the WA next year, we'll see which pro quals I'll pop up in this year, I'm on track to be my best yet at the ironman this year so maybe a few WNBF pro quals after that. If I don't make it this year, it will be another 2 years or so before I compete again. Gotta focus on the career so I can excell at my hobby.

One of these weekends, I'll have to roll over to wenatchee and train back/chest with ya

[FATHER FLEX]

Cardio in the offseason, as laughable as the amounts are, have totally helped with my weight training in general.

Good article on that specific subject.

http://www.bodyrecomposition.com/mus...ass-gains.html

[otongki]

That cardio looks plenty, surely your metabolism will be off the roof!!

[ehlisl]

Originally Posted by MarkVI

That's my kind of diet. do you change macros/calorie levels much?

Ever changing. Your metabolism can plateau just like your training, no big changes, but this is an average.

Originally Posted by SkNatural

Makes sense, and I don't think I'll be doing the WA next year, we'll see which pro quals I'll pop up in this year, I'm on track to be my best yet at the ironman this year so maybe a few WNBF pro quals after that. If I don't make it this year, it will be another 2 years or so before I compete again. Gotta focus on the career so I can excell at my hobby.

One of these weekends, I'll have to roll over to wenatchee and train back/chest with ya

Right on Scott! I am going to go over for the IRONMAN prejudging! I know a few people competing, Ill keep and eye out for you. If you don't see me you will hear me yelling

And if you are ever coming over to Wenatchee, shoot me a PM with your # and we can throw some Iron around.

Originally Posted by FATHER FLEX

Cardio in the offseason, as laughable as the amounts are, have totally helped with my weight training in general.

Good article on that specific subject.

http://www.bodyrecomposition.com/mus...ass-gains.html

Great article Berto. 40 min sessions, enough to get the job done

Originally Posted by otongki

That cardio looks plenty, surely your metabolism will be off the roof!!

Where you at on this one Berto! It's on FIYAAAAAAAAAH



-------------------------------
Chest and Calves

*warm-ups excluded

Dumbbell Press- 4x10@115's
Smithmachine Incline- 3x12 / 2x10
Cable flys- 4x12
Dumbbell Decline flys- 4x10

Donkycalf machine- 4x10
Seated calf raise- 3x25
Standing calf press- 4x12

[lth]

in on this......your physique is top notch man.

[ehlisl]

Originally Posted by lth

in on this......your physique is top notch man.

Thanks Tommy! This offseason I am aiming to increase that notch, hopefully not just in the belt


Bis/tris

*warm-ups excluded

Barbell Curls- 4x10@135
Cable Pressdowns- 4x12

Preacher curls- 4x12
Dip machine- 4x10

Dumbbell Hammer curls (cross body)- 3x12@60's
Overhead Extentions- 3x12

Overall I am really loving the rebound training.
Increased calories = INSANE PUMP!

[MarkVI]

geeze -- serious weight and especially for that volume -- great stuff man!

when you write out 4x10 @ 135 do you do 4 sets of 10 at 135 or is that the last set increasing in weight? I may have asked this before lol

[FATHER FLEX]

Luke is a strong one guys. And unlike me, you can be assured his form is actually more traditional. 40 reps with 135 is some work.

[Quelly]

Originally Posted by FATHER FLEX

Luke is a strong one guys. And unlike me, you can be assured his form is actually more traditional. 40 reps with 135 is some work.

dude...that is curling and a half....I need to get after it this offseason!