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

[ehlisl]

*Warm-ups excluded

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

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

WO BUMP!

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

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

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

Thanks Ryan!!

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

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

[impakt1]

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

[ehlisl]

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

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

[ehlisl]

*Warm-ups excluded

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

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

[Frankdaddy]

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

[CHRIS925]

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

Arizona



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

[ehlisl]

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

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

Arizona

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

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

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

[B-Neva]

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

brb db pressing 120lbs, nothing crazy

[CHRIS925]

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

fixed

[ehlisl]

brb db pressing 120lbs, nothing crazy

fixed

Nope....Both off, seated BB military press

[ehlisl]

*Warm-ups excluded

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

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

[ehlisl]

*Warm-ups excluded

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

Misc
Great workout!

[tdinh]

Big Luke, what you weighing nowadays?

[ehlisl]

Big Luke, what you weighing nowadays?

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

[ehlisl]

*Warm-ups excluded

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

Hanging leg raise- 4x12
Machine crunch- 4x10

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

[ehlisl]

*Warm-ups excluded

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

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

[Slovation]

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

inb4offtopicnonsense

[ehlisl]

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

inb4offtopicnonsense

Iwouldbutchriswouldbejelly.JPEG.

[COZ999]

*Warm-ups excluded

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

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

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

[CHRIS925]

Iwouldbutchriswouldbejelly.JPEG.

Steve I want a divorce. Srs.

[arrologdar]

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[Slovation]

Steve I want a divorce. Srs.

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

[mattjansen]

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

[COZ999]

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

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

[ehlisl]

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

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

Steve I want a divorce. Srs.

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

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

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

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

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

[ehlisl]

*Warm-ups excluded

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

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

[ehlisl]

*Warm-ups excluded

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

Hanging leg raise- 4x10
Cable Crunch- 4x10

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

[Bnizzle163]

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

[CHRIS925]

hnnnnnnnnnnnng.

in b4 luke steps on stage shredded @ 195lbs

[Frankdaddy]

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