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  1. #1531
    IFPA Pro Bodybuilder ehlisl's Avatar
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    Progress at 16 weeks out

    *Warm-ups excluded

    BB Shrugs- 1x12@405 / 1x10@495 / 1x8@585 / 1x8@585*1x10@405*1x10@225
    Smithmachine Military Press- 1x10@225 / 1x8@245 / 2x8@225
    Seated DB Laterals- 2x8 / 2x10@60's
    Machine Reverse Flyes- 4x8
    Rope Upright row- 4x8
    DB Front Raise- 4x8

    Misc
    I put up some progress pictures on my blog at 16 weeks out from show #1. Hope everyone has a great day, arms are up tonight!!

    Lukus Ehlis
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  2. #1532
    Registered User domingochavez's Avatar
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    Progressing very well big fella. Going to be sliced and diced come show day with that conditioning 16 weeks out.
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  3. #1533
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Great Stuff Luke, we are all taking notes!
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  4. #1534
    IFPA Pro Bodybuilder ehlisl's Avatar
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    Originally Posted by domingochavez View Post
    Progressing very well big fella. Going to be sliced and diced come show day with that conditioning 16 weeks out.
    Thanks!! Just gotta keep the progress going and so far so good. Just hit 215.2 this week, now is when it gets fun!!

    Originally Posted by fltallpaul View Post
    Great Stuff Luke, we are all taking notes!
    Thanks Paul, goes both ways.....I watch you....

    Misc
    Been having some great workouts, but have been pretty busy at work. I plan on putting together a 15 week out Vlog this weekend with some training highlights. Hope everyone has a great night!!

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  5. #1535
    IFPA Pro Bodybuilder ehlisl's Avatar
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    *Warm-ups excluded

    Front Squats- 1x12@225 / 2x6@315 / 2x8@225 (1 sec pauses at bottom)
    Narrow Leg press- 4x8
    Lunges- 4x10
    Leg Extensions- 3x10 / 2x8

    Misc
    Feeling great and passing 15 weeks from show #1!! Hope everyone has a great night!!



    Lukus Ehlis
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  6. #1536
    Registered User Ryanmckd's Avatar
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    Awesome stuff Luke, those guys were mirin hard in that high rep deads clip, as was I . The speed on those deads are nutso.
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  7. #1537
    IFPA Pro Bodybuilder ehlisl's Avatar
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    Originally Posted by Ryanmckd View Post
    Awesome stuff Luke, those guys were mirin hard in that high rep deads clip, as was I . The speed on those deads are nutso.
    Thanks Ryan!! Ha..No mirin, thats Alex...the big one in the middle. I am able to lift with him off and on when our rotations meet up
    Lukus Ehlis
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  8. #1538
    NGA\IFPA Pro Bodybuilder fltallpaul's Avatar
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    Originally Posted by ehlisl View Post
    Thanks Paul, goes both ways.....I watch you....
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  9. #1539
    IFPA Pro Bodybuilder ehlisl's Avatar
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    14.5 weeks out at 212.2lbs

    Originally Posted by fltallpaul View Post
    Ha, Classic!

    Misc
    Been having some great workouts and pretty much have just been posting highlights on Facebook and my Blog. Im sitting at 212.2lbs as of this AM and feeling pretty good, motivation is off the charts and Im really having a blast seeing everyone kill their preps and offseasons! Really lights a fire to improve and have fun while doing it, which I have to say I am really enjoying this whole experience so far! Time to step it up!! Chest and abs tonight and some nudes this weekend!! Hope everyone has a great day!!

    Here is a highlight from last nights deficit deads



    Lukus Ehlis
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  10. #1540
    USAPL Nut Hugger ErickStevens's Avatar
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    Inspiring as always Big Luke. Keep killing it.
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  11. #1541
    IFPA Pro Bodybuilder ehlisl's Avatar
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    Originally Posted by ErickStevens View Post
    Inspiring as always Big Luke. Keep killing it.
    Thanks E!! Great work on the Racks the other day too, we have the same set up....the bottom pin puts it perfect!!

    Misc
    Just rolled past 14 weeks out and my low was at 212.2 this week. Feeling pretty good and took some progress pictures on my blog. Hope everyone has a great night, shoulders and traps are up tomorrow!!

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  12. #1542
    Time to get big devinh's Avatar
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    Looking great in those pics Luke. Your legs are huge. Lats are popping out quite a bit on that relaxed as well, abs looking great. Yeah, you'll do things this year. Keep on doing it big man
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  13. #1543
    Registered User hamiltronj's Avatar
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    First time posting in here, but just wanted to say that great things are happening in this log! Stay Strong brother!
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  14. #1544
    IFPA Pro Bodybuilder ehlisl's Avatar
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    Originally Posted by devinh View Post
    Looking great in those pics Luke. Your legs are huge. Lats are popping out quite a bit on that relaxed as well, abs looking great. Yeah, you'll do things this year. Keep on doing it big man
    Thanks Devin!! Really appreciate that! Broke in the sleeves too!!

    Originally Posted by hamiltronj View Post
    First time posting in here, but just wanted to say that great things are happening in this log! Stay Strong brother!
    Thanks!! Loving the whole process this year and just taking it a day at a time......all we can do!

    ....sorry for the late reply, BB.com wouldn't let me log in the last few days for some reason!!
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  15. #1545
    IFPA Pro Bodybuilder ehlisl's Avatar
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    *Warm-ups excluded

    Conventional Deadlifts- 1x12@405 / 1x8@495 / 2x5@545 / 1x12@405
    Leg curls- 4x10
    Abductor- 3x20
    Aductor- 3x20
    Glute Kickback- 3x8

    Standing calf press- 4x10
    Seated calf press- 4x10

    Misc
    Solid one last night! Still sticking with conventional pulls for the time being, definatly one of my harder ones to get through...but felt like $$!! Weighed in at 210.8 as well!! Trying to keep the progress going!!

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  16. #1546
    Beast Sports Athlete DannyQuach's Avatar
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    you know I gotta hop in on this prep Luke! keep killin it biggin-- you're an inspiration to young bucks like me brotha!
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  17. #1547
    Self proclaimed sorcerer Bnizzle163's Avatar
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    Holy strength still at under 15 weeks out... keep killin' it, Luke!!
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  18. #1548
    IFPA Pro Bodybuilder ehlisl's Avatar
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    Originally Posted by DannyQuach View Post
    you know I gotta hop in on this prep Luke! keep killin it biggin-- you're an inspiration to young bucks like me brotha!
    Thanks Danny!!

    Originally Posted by Bnizzle163 View Post
    Holy strength still at under 15 weeks out... keep killin' it, Luke!!
    Thanks Billy!! Feeling good, but have to keep stepping it up!
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  19. #1549
    IFPA Pro Bodybuilder ehlisl's Avatar
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    *Warm-ups excluded

    Front Squats- 1x12@225 / 1x7@315 / 2x6@315 / 1x12@225
    Lunges- 3x8@225 / 1x12@135
    Narrow Leg press- 4x10
    Leg extensions- 4x10


    Misc
    Just passed the 13 week out mark and hit a low of 210.4lbs.



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  20. #1550
    Registered User Stoner90's Avatar
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    Big Luke, having a blast, and getting closer to shredded with each passing day. Keep inspiring!
    Luis Stoner Jr.

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  21. #1551
    IFPA Pro Bodybuilder ehlisl's Avatar
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    Originally Posted by Stoner90 View Post
    Big Luke, having a blast, and getting closer to shredded with each passing day. Keep inspiring!
    Thanks Luis!! About time I update this
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  22. #1552
    IFPA Pro Bodybuilder ehlisl's Avatar
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    Smile Update

    Misc
    Im still alive and killing it! Just haven't had much time for posting on BB.com, but if you are on FB I have been doing some updates there. I have been taking some vids and I will post a few below, other than that just have to keep doing it to it...no big changes anywhere Also, my current Macros are at 40fat/350CHO/300Pro which I have never been this high on my CHO, so I am loving life...lol I also had to increase my sodium this week, so there wasn't a big drop in weight. I am currently sitting right at 205lbs at about 10 weeks out from show #1. Thanks everyone for the support and I will start updating more workouts soon







    Also, here is a little motivation and inspiration of the day. My friend Matt Davis hitting up some crazy 765x3 reverse band squats, he's getting ready for a PL meet in June!



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  23. #1553
    there is no offseason mivi320's Avatar
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    Beast mode. Looking SOLID, Luke. Keep putting in that work.
    If you want it bad enough, you'll find a way.
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  24. #1554
    Registered User TQsmooth5's Avatar
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    Big Luke!

    I haven't posted for a while. Looking huge! Did you make it to K&D's show?
    Natural competitor...soon to be Natural Pro!
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  25. #1555
    IFPA Pro Bodybuilder ehlisl's Avatar
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    Originally Posted by mivi320 View Post
    Beast mode. Looking SOLID, Luke. Keep putting in that work.
    Thanks Mike!! Busting out the posing suit this weekend for progress pics, now is the time to see if there are changes

    Originally Posted by TQsmooth5 View Post
    Big Luke!

    I haven't posted for a while. Looking huge! Did you make it to K&D's show?
    Hey Tony!!! Thanks!! I wasn't ablt to make it over for the show, Ive been pretty busy with work and have been traveling pretty much every day. They actually made it a little harder to get to moving it again...lol Hope everything is going great with you, any comps lined up this year??
    Lukus Ehlis
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  26. #1556
    IFPA Pro Bodybuilder ehlisl's Avatar
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    Thursday Chest/Abs

    *Warm-ups excluded

    DB Incline- 1x10@120's / 2x8@130's / 1x8@120's
    BB Decline- 4x12@225
    Cable Flyes- 4x8
    Low Pulley Flyes- 4x8

    Hanging leg raise- 4x10
    Machine Crunch- 4x10

    Misc
    Really happy with the DB's!! Also, my weight didn't really change much this week because of my big increase in sodium. I added mostly pre workout, but I really noticed some huge changes! Progress pics this sunday and we shall see then! hope everyone has a great day and I am getting amped for some Friday night back training!!

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  27. #1557
    RSP Nutrition Lead Rep jpfaherty's Avatar
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    What was your reasoning for adding sodium pre-workout?

    Great work in here as usual!
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  28. #1558
    IFPA Pro Bodybuilder ehlisl's Avatar
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    Originally Posted by jpfaherty View Post
    What was your reasoning for adding sodium pre-workout?

    Great work in here as usual!
    Thanks!!

    I monitor my Blood Pressure and It was staying pretty consistantly low. Also with my increase in CHO, I was still lacking in the "
    Last edited by ehlisl; 05-07-2012 at 12:50 PM.
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  29. #1559
    IFPA Pro Bodybuilder ehlisl's Avatar
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    Thumbs up 10 weeks

    *Warm-ups excluded

    Leg Press- 4x10
    Hack Squat + Bands- 2x10 / 3x8
    Smithmachine Lunge- 4x8 1x12
    Leg Extensions- 4x10 / 1x8


    Misc
    Just passed 10 weeks out at just under 206lbs. I took some shots this weekend and put them up on my blog, so far Im pretty happy with the progress....but still a looooog way to go to be up there with the big boys! Also, here's one at the gym that I posted on FB. Shoulders and traps are up tonight!! Hope everyone has a great one!!



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  30. #1560
    Genesis Jack Creator Slovation's Avatar
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    Luke, what planet are u from?



























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