Luke?s Journal of Natural MASS Proportion: Project FREAK

[ehlisl]

Originally Posted by J_Bo

can't wait, Luke!

Changes in your workouts for big changes in your physique!

We will see what happens Thanks Jason!

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Pumping it up......I use a weight to where the last rep is a real screamer

*warm-ups excluded

BB Curls- 2x20 / 1x18
Dips(BW)- 1x40 / 1x30 / 1x25
Preacher curls- 3x20
Tri extension machine- 2x20 / 1x16
DB Hammers- 2x18 / 1x16
Single arm rope kickbacks- 3x20

MISC
I really respond well to higher reps. I try to use a weight where I can really focus on the MMC and the last rep is complete failure. Felt great, you know the kind of pump where you can't touch your shoulders

[J_Bo]

Awesome, Luke! I can imagine that workout would illicit just a little pump

[JENerator]

WOW! Luke you weren't kiddin' about a higher rep workout! Geez, you did 95 BW dips in 3 sets! Is this higher rep deal a limited engagement thing for a week or so, or is this something you'll be doing for all bodyparts for awhile?

[ehlisl]

Originally Posted by J_Bo

Awesome, Luke! I can imagine that workout would illicit just a little pump

"Little" doesn't quite descirbe it going totally on feel.

Originally Posted by JENerator

WOW! Luke you weren't kiddin' about a higher rep workout! Geez, you did 95 BW dips in 3 sets! Is this higher rep deal a limited engagement thing for a week or so, or is this something you'll be doing for all bodyparts for awhile?

Thanks Jen! The most dips I have hit in one set is just over 100, but the quality just wasn't the same as now. They were pretty much partials and speed work...lol

The higher rep scheme is just for 1 or 2 rotations, about 2 weeks. Just testing the waters and hitting some different areas. Lets just say I want to shock my system and it worked today

[SkNatural]

Just checking in to make sure your pushing it hard man, good work!!! Keep it up.

[FATHER FLEX]

Bro that had to be the sickest pump ever! Knowing you even these high reps were performed with some nice weight.

[MarkVI]

Originally Posted by ehlisl

We will see what happens Thanks Jason!

---------------------------------------------------------------------------
Pumping it up......I use a weight to where the last rep is a real screamer

*warm-ups excluded

BB Curls- 2x20 / 1x18
Dips(BW)- 1x40 / 1x30 / 1x25
Preacher curls- 3x20
Tri extension machine- 2x20 / 1x16
DB Hammers- 2x18 / 1x16
Single arm rope kickbacks- 3x20

MISC
I really respond well to higher reps. I try to use a weight where I can really focus on the MMC and the last rep is complete failure. Felt great, you know the kind of pump where you can't touch your shoulders

GEEEZE! That is a lot og high volume, well done bro. It's great to know what works best for you -- I shall find that out soon enough!

[ehlisl]

Originally Posted by SkNatural

Just checking in to make sure your pushing it hard man, good work!!! Keep it up.

Things are going great Scott! Thanks buddy! Only about 11 days till the Pro Stage for you!

Originally Posted by FATHER FLEX

Bro that had to be the sickest pump ever! Knowing you even these high reps were performed with some nice weight.

Thanks Berto, things are a pop'in Trying to keep the weight as high as I can.

Originally Posted by MarkVI

GEEEZE! That is a lot og high volume, well done bro. It's great to know what works best for you -- I shall find that out soon enough!

Give everything a try and keep switching it up. The only way to roll. Thanks Alex

[ehlisl]

*warm-ups excluded

BB SLDL- 3x20@275
Leg curls-2x20 / 1x18*10
Reverse Hypers-3x20
Abductors-3x18
Aductors- 2x18 / 1x16
Seated leg curls- 2x25

Misc
Total pump and overall felt great! Really trying to keep the intensity high, so far so good Shoulders and traps tomorrow.....this will be good!

[J_Bo]

I love the variety. You be crazy yo!

[ehlisl]

Originally Posted by J_Bo

I love the variety. You be crazy yo!

Thanks Big J! I am actually LOVING it right now. I feel pretty jacked all day Well, as jacked as you can feel wearing long sleeves, pants and a coat

[ehlisl]

*Warm-ups excluded

DB Shoulder press- 2x20@80's / 1x16@70's * 1x8@60's
DB Seated laterals- 3x20@30's
Cable rear delt- 3x25
Shrugs- 4x20
Cable front raise- 3x20

Misc
The goal is to stick around 20 reps per lift. I am having some amazing pumps, really have to dig deep on the last few reps. If I am not able to finish 20, I drop and squeeze out a few extra. So far I am loving a change

[MarkVI]

Originally Posted by ehlisl

*Warm-ups excluded

DB Shoulder press- 2x20@80's / 1x16@70's * 1x8@60's
DB Seated laterals- 3x20@30's
Cable rear delt- 3x25
Shrugs- 4x20
Cable front raise- 3x20

Misc
The goal is to stick around 20 reps per lift. I am having some amazing pumps, really have to dig deep on the last few reps. If I am not able to finish 20, I drop and squeeze out a few extra. So far I am loving a change

OWE....I can't believe you hit 80's for 20....it's astounding man! Way to git ir done!

[strebla]

Originally Posted by ehlisl

*Warm-ups excluded

DB Shoulder press- 2x20@80's / 1x16@70's * 1x8@60's
DB Seated laterals- 3x20@30's
Cable rear delt- 3x25
Shrugs- 4x20
Cable front raise- 3x20

Misc
The goal is to stick around 20 reps per lift. I am having some amazing pumps, really have to dig deep on the last few reps. If I am not able to finish 20, I drop and squeeze out a few extra. So far I am loving a change

Luke that is crazy amount of reps with 80's!! Keep hitting it hard! Very impressive.

[Quelly]

Originally Posted by strebla

Luke that is crazy amount of reps with 80's!! Keep hitting it hard! Very impressive.

lol I WAS going to ask you for the video of me doing the 80's for six to put in my log...but now...I think I need to wait until I get a little strong lol

[J_Bo]

Originally Posted by ehlisl

Thanks Big J! I am actually LOVING it right now. I feel pretty jacked all day Well, as jacked as you can feel wearing long sleeves, pants and a coat

lol

Stupid COLD!

[ehlisl]

Originally Posted by J_Bo

lol

Stupid COLD!

Don't get me started

Originally Posted by strebla

Luke that is crazy amount of reps with 80's!! Keep hitting it hard! Very impressive.

Thanks Jeff. I have one goal, to blow my conditioning from last year out of the water. Giving it my all

Amazing work on the website, Berto's article was great! You really are putting forth alot of time and effort toward the sport and helping it grow! Thanks again Jeff.

Originally Posted by Quelly

lol I WAS going to ask you for the video of me doing the 80's for six to put in my log...but now...I think I need to wait until I get a little strong lol

I have a head start on the offseason Eric! When you were starving, I was STUFFING!..lol

Originally Posted by MarkVI

OWE....I can't believe you hit 80's for 20....it's astounding man! Way to git ir done!

Thanks Alex. Had to drop the weight and do a drop set on the last one, shoulders felt like they were going to pop.......It felt greeeeeat!

[ehlisl]

*warm-ups excluded

Pullups (BW and Wide grip)- 18/16/12 (kept the rest short and hit the wall )
Underhand BB rows- 2x20@225 / 1x18@225*1x10@135
Freemotion latpulldowns- 3x20
Stright arm pulldowns- 3x20
Non-supported Single arm BB rows- 3x12 (I used the same setup as Bentover rows without the V-grip.)

Misc
A solid workout. Still keeping the form tight, was harder on the last few sets Amazing pump throughout my entire back.....the kind that makes you feel WIIIIIDE I am going to finish this week on Sunday with chest, that will be my last workout with the higher reps. Then I am going to try and move some serious weight. Yeah Buddy!

[J_Bo]

You...move serious weight?? Yeah right

[CM82682]

How do you like giving hams a day of their own? Its an idea thats been floating around in my head for a while since bringing up legs in general is something thats needed for me.

[gymratluke]

Originally Posted by CM82682

How do you like giving hams a day of their own? Its an idea thats been floating around in my head for a while since bringing up legs in general is something thats needed for me.

I would say you gotta at least try it out bro...I do it as well, but maybe its just a LUKE thing!

[ehlisl]

Originally Posted by J_Bo

You...move serious weight?? Yeah right

Hey, going to give it my all

Originally Posted by CM82682

How do you like giving hams a day of their own? Its an idea thats been floating around in my head for a while since bringing up legs in general is something thats needed for me.

Originally Posted by gymratluke

I would say you gotta at least try it out bro...I do it as well, but maybe its just a LUKE thing!

I agree with Luke, give it a try. If you don't like it, then switch back

I really like giving them more of a focus. I also throw in glutes and lower back, so far I have made some great progress and can really put 100% into it.

[ehlisl]

Not much happening on the battle ground today, but every bit goes towards the main goal.

Cardio- 45 min LISS recom bike

[gymratluke]

Originally Posted by ehlisl

I really like giving them more of a focus. I also throw in glutes and lower back, so far I have made some great progress and can really put 100% into it.

Likewise...guess great lukes think a like!

[ehlisl]

Originally Posted by gymratluke

Likewise...guess great lukes think a like!

You know it buddy, I have chest tomorrow AM. Only a few hours off yours

[ehlisl]

*Warm-ups excluded

DB Press- 1x20@100's / 1x18@105's / 1x12@100's*1x8@75's
Smithmachine Incline press- 1x20@225 / 1x18@225 / 1x20@205
Machine fly- 3x20
low cable fly-3x20

Misc
Last of the higher rep workouts for the time being. Overall had a great week in the gym, the pumps were amazing and its always an eye opener to hit the higher reps....a humbling experience Good things ahead!

[semper27]

Like the looks of the higher rep workout! Your chest must have felt as if were hangin after completion! Great work!

[JENerator]

Originally Posted by ehlisl

*Warm-ups excluded

DB Press- 1x20@100's / 1x18@105's / 1x12@100's*1x8@75's
Smithmachine Incline press- 1x20@225 / 1x18@225 / 1x20@205
Misc
Last of the higher rep workouts for the time being. Overall had a great week in the gym, the pumps were amazing and its always an eye opener to hit the higher reps....a humbling experience Good things ahead!

LOL, humbling is all relative. That workout is insane! Fantastic work, Luke! Looking forward to seeing what the week brings for you.

[ehlisl]

Originally Posted by semper27

Like the looks of the higher rep workout! Your chest must have felt as if were hangin after completion! Great work!

Thanks Ben, something to shock the system and they are hangin today

Originally Posted by JENerator

LOL, humbling is all relative. That workout is insane! Fantastic work, Luke! Looking forward to seeing what the week brings for you.

Thanks Jen, hopefully I won't let you down

[ehlisl]

*warm-ups excluded

Cable curls- 4x12
Machine dips- 3x15
Incline curls- 4x10
Machine tri extensions- 3x12
DB Hammer curls- 2x12 / 2x10
Rope pressdowns- 4x12

Hanging leg raise-4x12
Decline crunch-3x15
Flat machine crunch-3x12

Misc
I had to hit up the gym early today. I have to be out of town all day for some work meetings....fun stuff. It's no big deal because I will be home late tonight.

As of now I am planning on dropping the reps down just a bit this week, I will probably hit 8-10 reps per set. So far I am having a great response to training. Some noticeable "quality" size gains. It's hard for me to tell but I am getting some great positive feedback, which is always good for the ego My weight isn't really changing much as well, I am sticking right at 223, but feel bigger than when I was at 240....not to mention I fell healthy!