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

[ehlisl]

*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!!

[domingochavez]

Progressing very well big fella. Going to be sliced and diced come show day with that conditioning 16 weeks out.

[fltallpaul]

Great Stuff Luke, we are all taking notes!

[ehlisl]

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!!

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!!

[ehlisl]

*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!!

[Ryanmckd]

Awesome stuff Luke, those guys were mirin hard in that high rep deads clip, as was I . The speed on those deads are nutso.

[ehlisl]

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

[fltallpaul]

Thanks Paul, goes both ways.....I watch you....

[ehlisl]

Ha, Classic!

Misc
Been having some great workouts and pretty much have just been posting highlights on ******** 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

[ErickStevens]

Inspiring as always Big Luke. Keep killing it.

[ehlisl]

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!!

[devinh]

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

[hamiltronj]

First time posting in here, but just wanted to say that great things are happening in this log! Stay Strong brother!

[ehlisl]

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!!

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!!

[ehlisl]

*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!!

[DannyQuach]

you know I gotta hop in on this prep Luke! keep killin it biggin-- you're an inspiration to young bucks like me brotha!

[Bnizzle163]

Holy strength still at under 15 weeks out... keep killin' it, Luke!!

[ehlisl]

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!!

Holy strength still at under 15 weeks out... keep killin' it, Luke!!

Thanks Billy!! Feeling good, but have to keep stepping it up!

[ehlisl]

*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.

[Stoner90]

Big Luke, having a blast, and getting closer to shredded with each passing day. Keep inspiring!

[ehlisl]

Big Luke, having a blast, and getting closer to shredded with each passing day. Keep inspiring!

Thanks Luis!! About time I update this

[ehlisl]

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!

[mivi320]

Beast mode. Looking SOLID, Luke. Keep putting in that work.

[TQsmooth5]

Big Luke!

I haven't posted for a while. Looking huge! Did you make it to K&D's show?

[ehlisl]

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

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??

[ehlisl]

*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!!

[jpfaherty]

What was your reasoning for adding sodium pre-workout?

Great work in here as usual!

[ehlisl]

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 "

[ehlisl]

*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!!

[Slovation]

Luke, what planet are u from?



























inb4 uranus