Luke?s Journal of Natural MASS Proportion: Project FREAK

[ehlisl]

Originally Posted by irish.red

Strong presssing:O

Thanks, love the dumbbell work. I usually lift by myself during the week, Tara is there to spot if I need it, but dumbbells are easier to bail out on if needed

Originally Posted by cawiau

I have a few questions, trying to understand the way you write down your lifts, sorry!
And if it is too much trouble, no need to answer it.

Does that mean you did 3 sets of 10 reps at 120 lbs... and same for 70 lbs?

You don't track the weight for those exercises?
Maybe you explained before and I missed it!

I never really explained it before, no worries Carl

I usually only post the working weight on major exercises. Also, ones that are easier to track, like dumbbell work and barbell work. On my machine lifts or secondary exercises I don't go into too much detail on weight, I try to focus on the lift......In other words I am being lazy and not posting 3 plates per side or etc...

On my last workout for presses 3x10@120's *70's
-this means I did 3 sets of drop sets.
1x10@120's drop to 1x10(or more)@70's for 3 working sets.

[cawiau]

Originally Posted by ehlisl

I never really explained it before, no worries Carl

I usually only post the working weight on major exercises. Also, ones that are easier to track, like dumbbell work and barbell work. On my machine lifts or secondary exercises I don't go into too much detail on weight, I try to focus on the lift......In other words I am being lazy and not posting 3 plates per side or etc...

On my last workout for presses 3x10@120's *70's
-this means I did 3 sets of drop sets.
1x10@120's drop to 1x10(or more)@70's for 3 working sets.

thanks for explaining it, now I understand.
Appreciate it

[FATHER FLEX]

Strong everything, but those fronts are something else. Made that look to easy! What kind of rest times do you work with, that is if you do anything formal for that.

[ehlisl]

Originally Posted by cawiau

thanks for explaining it, now I understand.
Appreciate it

No Prob

Originally Posted by FATHER FLEX

Strong everything, but those fronts are something else. Made that look to easy! What kind of rest times do you work with, that is if you do anything formal for that.

Thanks Berto!

Nothing formal I don't really use a set time. When I am working out with a training partner my rest period is pretty much spotting Ty or Tara, then changing the weights. When I am by myself I tend to go a little quicker. It is usually the time to exchange weights and catch my breath, less than 2 minutes. I try to keep moving throughout the entire workout.

There is alot of research out there on rest times between sets and most of them lean toward no more than 2-4 minutes. I lean more towards 2

[J_Bo]

Do you basically stick to this type of split year round, Luke? You gain strength training body parts once per week?

[ehlisl]

Originally Posted by J_Bo

Do you basically stick to this type of split year round, Luke? You gain strength training body parts once per week?

I basically stick to this type of split year round. Right now my days off are Sunday and one day throughout the week depending on how I am feeling. I isolate each bodypart one time per week, anymore than that would be overtraining for me.

---------------------------------------------
Had a solid workout today and I was able to meet up with Ty, so the vids were made

*warm-ups excluded

Cable straightbar curls- 3x12 / 2x10
Dips- 4x10(+90lbs)*VID
Incline curls- 4x10
Seated Overhead extension-3x12
Dumbbell Hammer curls- 4x8@65's
Single arm reverse kickbacks-4x10

[Quelly]

that looked LIGHT....you are gonna be such an unstoppable force next year man, I can't wait to give you a big hug and destroy my clothes with your tanner when you get your card in 2010!

[ehlisl]

Originally Posted by Quelly

that looked LIGHT....you are gonna be such an unstoppable force next year man, I can't wait to give you a big hug and destroy my clothes with your tanner when you get your card in 2010!

Thanks Eric! Feels great, so just go with it, right? Thats why Ty was holding the camera from the side, so you couldn't see my face So far so good on the offseason, goals are about to be checked off the list! One thing is for sure, I am more driven than ever! Things happen for a reason.

I wish I could be there on the 26th to see you RIP it up The feeling is more than mutual Eric, but I would wear a black shirt

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

I am meeting up with Ty for Back and Abs tomorrow........going to be bar bending good!

[ehlisl]

Originally Posted by ehlisl

I am meeting up with Ty for Back and Abs tomorrow........going to be bar bending good!

I am going to quote myself on this one......IT WAS GOOD

I am weighing about 212lbs and was able to throw a few extra pounds on for pullups. It's starting to get GOOD!

*warm-ups excluded

Pullups- 1x15(+25lbs) / 2x10 (+35lbs)*VID / 2x12 (BW)
Narrow Grip Bentover rows- 4x8 (6 plates)
Seated T-Bar row- 4x12
Stiffarm Pulldowns- 4x12

[FATHER FLEX]

Smooth! Nice to see the big guys not only doing pull-ups but adding weight! What was the heaviest you got last offseason?

[ehlisl]

Originally Posted by FATHER FLEX

Smooth! Nice to see the big guys not only doing pull-ups but adding weight! What was the heaviest you got last offseason?

Thanks Berto! Gotta love pullups

As far as the heaviest I got last offseason, it was just before I started my prep. I weighed in at 240 on the dot. 10 pounds lighter than the year before, and I will be about 10 pounds lighter this year.

Last year I was a little relaxed on the cardio in the offseason. I am keeping it in the whole time this year along with some need work with stretching....and posing. Should help build a better foundation and lay the path for some new growth.

[bwelch1985]

wow...as big as you are those pullups are VERY impressive! I had to cut out chins since my contest....i've gotten too fat to do a decent number....LOL

[J_Bo]

Man, you make those pull ups look easy! Yes jealous!

[ehlisl]

Originally Posted by bwelch1985

wow...as big as you are those pullups are VERY impressive! I had to cut out chins since my contest....i've gotten too fat to do a decent number....LOL

Thanks Britt! Keep at them and when you start dieting they will feel easy

Originally Posted by J_Bo

Man, you make those pull ups look easy! Yes jealous!

Thanks Jason. Just trying to get the WTF look

----------------------
Headed over to Ellensburg this weekend to visit the in-laws. Going to the old stomping grounds from school to lift legs at "The Gym"...... yes thats the name

The plan is to eat breakfast at a place called "The Palace"......eggbeaters and oatmeal....mmmm

Then off to KILL LEGS! at 10 am.

[cawiau]

Great vids, I am impressed

[J_Bo]

Loving the new, high quality pictures, Luke! That oblique shot is SICK!

[ironmanpj04]

Originally Posted by cawiau

I have a few questions, trying to understand the way you write down your lifts, sorry!
And if it is too much trouble, no need to answer it.



Does that mean you did 3 sets of 10 reps at 120 lbs... and same for 70 lbs?



You don't track the weight for those exercises?
Maybe you explained before and I missed it!

Yes you are supposed to track the weight and reps for each exercise. 3 x 10 does mean 3 sets and 10 reps per set. 4 x 10 means 4 sets and 10 reps per set. You definately want to record the weight you use to help you track your progress. Hit me back if you still need more help. Maybe I can help you set up a workout routine.

[healthybodies]

How high you going to let your weight get this off season Luke?

[MarkVI]

Originally Posted by ehlisl

----------------------
Headed over to Ellensburg this weekend to visit the in-laws. Going to the old stomping grounds from school to lift legs at "The Gym"...... yes thats the name

The plan is to eat breakfast at a place called "The Palace"......eggbeaters and oatmeal....mmmm

Then off to KILL LEGS! at 10 am.

See ya there bro!! I might show up for a cinnamon bun at the palace.....er, I mean eggbeaters and oats

[ehlisl]

Originally Posted by cawiau

Great vids, I am impressed

Thanks Carl

Originally Posted by J_Bo

Loving the new, high quality pictures, Luke! That oblique shot is SICK!

Thanks Jason! I just got the CD from the show, you will probably see more.....lol

Originally Posted by healthybodies

How high you going to let your weight get this off season Luke?

Big Brad! The plan is to start my prep around 230 or less. 10 pounds lighter than last year. I may do a mini cut over the holidays if needed....we will see. Don't think I will need it if I do as planned

4 weeks Buddy!

Originally Posted by MarkVI

See ya there bro!! I might show up for a cinnamon bun at the palace.....er, I mean eggbeaters and oats

Right on Alex!

Then let's see if I can get you to see that cinnamon bun again during legs

If your not puking your not trying!

[jked4life]

Simply amazing! I'll definitely want to see how this goes. By the looks of things, you are going to absolutely tear it up next year!!!!! I like the idea of year round cardio for the reasons you stated.

As Berto already said, over 200lb guys adding weight on Pullups, FTW!

[J_Bo]

About how many Cals are you taking in now that you've gained some weight back?

[MarkVI]

Originally Posted by ehlisl

Right on Alex!

Then let's see if I can get you to see that cinnamon bun again during legs

If your not puking your not trying!

I'm so lame!!! I missed the alarm clock and woke up at 1045.... Next time for sho, or I'll come down a day to whenatchee and hit up Gold's

[ehlisl]

Originally Posted by jked4life

Simply amazing! I'll definitely want to see how this goes. By the looks of things, you are going to absolutely tear it up next year!!!!! I like the idea of year round cardio for the reasons you stated.

As Berto already said, over 200lb guys adding weight on Pullups, FTW!

Thanks! When it comes down to it I just feel better with cardio in the program! Benifits are across the board. Feeling great at just a few weeks post comp, can't wait to see what comes in time

Originally Posted by J_Bo

About how many Cals are you taking in now that you've gained some weight back?

+-3500 depending on the day. Most days are right around 3250 Kcal.

Originally Posted by MarkVI

I'm so lame!!! I missed the alarm clock and woke up at 1045.... Next time for sho, or I'll come down a day to whenatchee and hit up Gold's

Its all good Alex. I will happen soon

And work was done at "The Gym"
2 flights of stairs are always fun after legs!


You have to see the view in Ellensburg! It's GREAT!


*warm-ups excluded

Smithmachine Squats- 2x15@315 / 3x10@405 (deep)
Leg Press- 3x12 / 2x8 (9 plates per side) / 2x12
Lunges- 4x10
Leg extensions- 4x12

[Quelly]

"The Gym" I love it...simplistic and hardcore

btw that avatar is the best you've had, friggin ridiculous!

Your such a force now luke I can't imagine you starting prep 10lbs lighter...your gonna be ready early and eating into the show and looking amazing! I'd put 10 to 1 odds of you being a pro in 2010, especially with how well you are coming out of this prep, really intelligently!

YOU ROCK!

[jked4life]

2 flights of stairs after leg day, ha! What a slap in the face, awesome...

That window in the ceiling is pretty cool. I'd probably get distracted and have a couple hundred pounds up in my grill.

[MarkVI]

I've fallen down those stairs after leg day .....Israel just laughed at me and said "good **** big dog" and walked the other way lol.

TOTAL carnage today -- I'm sorry I missed it, would have been epic!

[FATHER FLEX]

[ehlisl]

Originally Posted by Quelly

"The Gym" I love it...simplistic and hardcore
Your such a force now luke I can't imagine you starting prep 10lbs lighter...your gonna be ready early and eating into the show and looking amazing! I'd put 10 to 1 odds of you being a pro in 2010, especially with how well you are coming out of this prep, really intelligently!
YOU ROCK!

Thanks Eric! You are such a positive influence in the sport on and off the stage. Proof what hardwork and determination can accomplish. That has really helped with my direction this year. That is is one of the reasons I love this sport and why it is so much fun. It's always a learning experience and I still have alot to learn

I feel like I am finally reaching that point where it is instinctive. Just go with what feels right and listen to your body. I really feel confortable and healthy at 220-225 so that is about where I want to top off at. Still have great gains, without the fat Keeping it under controll after this prep has really helped as well, no post comp blues!

It's gotta be the force....lol

Thanks Brother!

Originally Posted by jked4life

2 flights of stairs after leg day, ha! What a slap in the face, awesome...

That window in the ceiling is pretty cool. I'd probably get distracted and have a couple hundred pounds up in my grill.

The stairs help determine if you just hit it or Killed it!

Originally Posted by MarkVI

I've fallen down those stairs after leg day .....Israel just laughed at me and said "good **** big dog" and walked the other way lol.

TOTAL carnage today -- I'm sorry I missed it, would have been epic!

Sounds like him
No worries, we will meet up sometime! I make pretty regular visits to Ellensburg so the time will come

Originally Posted by FATHER FLEX

Is that you at the top Berto? Must have been before you shaved your head....


-------------------------------------------------------
Sunday- cardio
Not much to write home about. A little treadmill and stepmill work, 45 min total

[Quelly]

Originally Posted by ehlisl

Thanks Eric! You are such a positive influence in the sport on and off the stage. Proof what hardwork and determination can accomplish. That has really helped with my direction this year. That is is one of the reasons I love this sport and why it is so much fun. It's always a learning experience and I still have alot to learn

I feel like I am finally reaching that point where it is instinctive. Just go with what feels right and listen to your body. I really feel confortable and healthy at 220-225 so that is about where I want to top off at. Still have great gains, without the fat Keeping it under controll after this prep has really helped as well, no post comp blues!

It's gotta be the force....lol

Thanks Brother!

I feel the same way about you Luke, and I truly am going to try to emulate you in your approach to post contest, you seem like you've really got your head on your shoulders straight...and I think after all these shows and dieting for 9 months, I too am getting a "feel" (definitely the force) for my body and things will probably be a little more instinctive in the future for me...hell that's my nature anyway, I just had to learn get in tune with my body and mind a little more.