Rear delt lateral raise (4 drop sets)
Lateral raise (4 drop sets)
Standing db press (4 drop sets + 2 negative)
Milo S. swing front raise (45lbs barbell) reach 50 reps
Rubber band (lateral raise) 60 sec hold
= shoulders done lol
Later peeps
Lucas WBFF Pro
WBFF QC Show June 19/2010
Saturday, July 31, 2010
Thursday, July 29, 2010
Tuesday, July 27, 2010
Monday, July 26, 2010
Its possible...
This is the picture I use to show & tell my clients or friends that with hard work and good guidance you can achieve a great physique. WBFF World Championship 2008 preparation - before and after photo.
5 months of prep.
Be the dream!!!
Later peeps
Lucas WBFF PRO
Sunday, July 25, 2010
Quote time lol
The whole idea is to get an edge. Sometimes it takes just a little extra something to get that edge, but you have to have it. - Don Shula
Saturday, July 24, 2010
CHEST & BACK WORKOUT LOVE IT
I love training my weak points, but what I hate the most is those goddamn intervals lol. It kills my energy everytime, not a fan thats is for sure!
Today, had a good day and that is mostly because I choose too. I went to bed last night at 8:30pm, yup at 8:30pm on a friday night, but I have to say that I get up every morning at 4am, yup, do my morning cardio and go to work after which start at 6am.
I had nothing planned today except my usual workout and cardio session. Had also a good walk & talk with my best friend which really boost me up.
SO thank you big :)
Tonight, I am going to see that new movie, INCEPTION with Leonardo D.
Heard good reviews so hopefully I will be pleased lol
Later peeps
Lucas WBFF Pro
Today, had a good day and that is mostly because I choose too. I went to bed last night at 8:30pm, yup at 8:30pm on a friday night, but I have to say that I get up every morning at 4am, yup, do my morning cardio and go to work after which start at 6am.
I had nothing planned today except my usual workout and cardio session. Had also a good walk & talk with my best friend which really boost me up.
SO thank you big :)
Tonight, I am going to see that new movie, INCEPTION with Leonardo D.
Heard good reviews so hopefully I will be pleased lol
Later peeps
Lucas WBFF Pro
Friday, July 23, 2010
Right after WBFF QC show june19, 2010
One of my friend made a cake for my gym partner and I, mmm like you can see I jumped on it pretty quick lol. thats what you get after months of hard work :)
Thanks Christina weouweeeouwee
Wednesday, July 21, 2010
Awesome leg day
Deep squats
Leg press
leg extension
stiff leg deadlift (romanian)
Leg curl (free motion)
25 minutes stepmaster (intervals)
Tuesday, July 20, 2010
Monday, July 19, 2010
Back & abs workout...
Back and abs today
My gym partner and I decided to go to a different gym just to change scenery.
lol anyway, we film our workout but in small shots, because the staff there were watching us closely lol. I was like James Bond man I am telling you, with no special gadget :)
Anyway the vid will be up very soon
Later peeps
Lucas
My gym partner and I decided to go to a different gym just to change scenery.
lol anyway, we film our workout but in small shots, because the staff there were watching us closely lol. I was like James Bond man I am telling you, with no special gadget :)
Anyway the vid will be up very soon
Later peeps
Lucas
Sunday, July 18, 2010
Vanilla pan cake with banana, peanut butter & chocolat cream
1 banana
1 tsp peanut butter
1/2 tsp of cocoa powder
sweetener
8 egg whites
1/2 scoop of BioX Isolate Whey Protein (Vanilla flavour)
Blend eggs, and the half of scoop of protein, cook in a pan.
Mash banana, add peanut butter, and cocoa together. Put it on top of the pancake, roll & enjoy :)
1 tsp peanut butter
1/2 tsp of cocoa powder
sweetener
8 egg whites
1/2 scoop of BioX Isolate Whey Protein (Vanilla flavour)
Blend eggs, and the half of scoop of protein, cook in a pan.
Mash banana, add peanut butter, and cocoa together. Put it on top of the pancake, roll & enjoy :)
Had a cheat last night
Ah yeah!!! I had a cheat last night and it was gooood, maybe I went a bit to far, but anyway I enjoyed it a lot lol.
Why did I cheat, well basically because my coach asked me to. I am already in shape to compete, so need to be careful and watch my weight everyday & week to make sure I stay on track for WBFF World Championship 2010.
BBQ at my boss place. All grown veggies cooked on the BBQ, so not so bad.... what was bad was the ice-cream sandwich lol (brownies ice-cream sandwich) all home made. Ah yeah dangerous hahha. Big thanks to his wife for the amazing food.
Later peeps
Lucas WBFF Pro
Why did I cheat, well basically because my coach asked me to. I am already in shape to compete, so need to be careful and watch my weight everyday & week to make sure I stay on track for WBFF World Championship 2010.
BBQ at my boss place. All grown veggies cooked on the BBQ, so not so bad.... what was bad was the ice-cream sandwich lol (brownies ice-cream sandwich) all home made. Ah yeah dangerous hahha. Big thanks to his wife for the amazing food.
Later peeps
Lucas WBFF Pro
Thursday, July 15, 2010
Wednesday, July 14, 2010
What an amazing day..
I woke up, and right away I left home to do my early morning cardio... 6am oh yeah haha. Well the view was very beautiful, and totally started my day on a very positive note.
Here a picture of Ottawa in the morning, so awesome love that city :)
Tuesday, July 13, 2010
Mind games
Quote: Learn to use your mind or you mind will use you. Actions follow our thoughts and images. Don't look where you don't want to go. Gary Mack.
To often people think of what they don't want to happen instead of what they want to happen.
When I told a few friends that I was gonna use my skateboard for my theme wear, the first thing they said was ... make sure you don't fall lol. I obviously laughed...
I always focus on what I want, and how it will happen. I dream about my stage presence every time I prepare for a show. I like it and it get me excited for the show.
Anyway, legs day tmw. Its always hard when I am on no carbs day oufff
Meal 5
Tilapia 6 oz
2 cups of broccoli
* ginger, chopped onions, garlic, Ms Dash herbs spice - mix everything in a pan and cook medium heat (cook tilapia first), add some sea salt, and voila... enjoy :)
Later peeps
Lucas WBFF Pro
To often people think of what they don't want to happen instead of what they want to happen.
When I told a few friends that I was gonna use my skateboard for my theme wear, the first thing they said was ... make sure you don't fall lol. I obviously laughed...
I always focus on what I want, and how it will happen. I dream about my stage presence every time I prepare for a show. I like it and it get me excited for the show.
Anyway, legs day tmw. Its always hard when I am on no carbs day oufff
Meal 5
Tilapia 6 oz
2 cups of broccoli
* ginger, chopped onions, garlic, Ms Dash herbs spice - mix everything in a pan and cook medium heat (cook tilapia first), add some sea salt, and voila... enjoy :)
Later peeps
Lucas WBFF Pro
Monday, July 12, 2010
Quick quote
You have to train your mind like you train your body. - Bruce Jenner
I strongly believe that visualization is the key to success. Basically everything your think affects how you feel & perform.
Later peeps
Lucas WBFF Pro
I strongly believe that visualization is the key to success. Basically everything your think affects how you feel & perform.
Later peeps
Lucas WBFF Pro
Sunday, July 11, 2010
Saturday, July 10, 2010
Tabata training
Well its pretty late, 1:55am to be exact. Just finished watching The A Team movie, not sure how I should rate this movie... since I am still debating if I enjoyed it or not lol. They definitively mess up the mohak on Mr.T.
Well...
In a few hour I will get up and try this Tabata training with my gym partner Honore, Jose Cruz told me about it, and got intrigued.
For those who don't know what Tabata training is, here a link to learn more:
http://www.squidoo.com/tabatatraining
To resume it quick:
Tabata is a 4 minutes of intense interval training/circuit training.
20s on & 10s off or 20s high & 10s low - repeat 8 times = 4 min :)
Apparently you burn a lot of calories?
Time to test this out :)
Stay tune for my feedback lol
Later peeps
Lucas Couturier
WBFF Pro Fitness Model
Well...
In a few hour I will get up and try this Tabata training with my gym partner Honore, Jose Cruz told me about it, and got intrigued.
For those who don't know what Tabata training is, here a link to learn more:
http://www.squidoo.com/tabatatraining
To resume it quick:
Tabata is a 4 minutes of intense interval training/circuit training.
20s on & 10s off or 20s high & 10s low - repeat 8 times = 4 min :)
Apparently you burn a lot of calories?
Time to test this out :)
Stay tune for my feedback lol
Later peeps
Lucas Couturier
WBFF Pro Fitness Model
Friday, July 9, 2010
A day of reflexion....
Been reflecting on a lot of things the last two days. Things I accomplished, and things I want to change. Sometimes you realize that you need to make big decisions in order to move to the next level. Ahh well lol :)
Today was a relax day, had an award to assist for work, had a few coffee with two of my friends, and of course my bicep, tricep & abs workout, which I enjoy way more now. Mostly because of the great pump.
I leave you with a quote I like very much (in french though)
Si la réalité ne vous plaît pas, changez la
Have a good friday night peeps
Lucas
Today was a relax day, had an award to assist for work, had a few coffee with two of my friends, and of course my bicep, tricep & abs workout, which I enjoy way more now. Mostly because of the great pump.
I leave you with a quote I like very much (in french though)
Si la réalité ne vous plaît pas, changez la
Have a good friday night peeps
Lucas
Wednesday, July 7, 2010
Hard day in terms of energy
Wow it was hard today to do my leg workout. I made it, but my intervals took a hit, couldn't complete them. I was so dizzy that I took a full hour to regain my energy back.
Almost the weekend lol, need to sleep a bit more. This kind of weather is killing my sleep bad. Wish I had A.C.
Anyway, for those who like to try my workouts, here is it:
Deep squats
Leg press
Stiff leg deadlift (romanian)
Free motion cable leg curl
I listen to my body a lot, so sets are never the same. Usually it variate between 3 or 4 sets of 7 -10 reps.
One of my meal was broccoli & Tilapia
I usually cook it on the grill (Tilapia) and later put it in a pan with my broccoli.
Italian spices (0 calories), black pepper, garlic, and sea salt.
Enjoy
Later peeps
Lucas
Almost the weekend lol, need to sleep a bit more. This kind of weather is killing my sleep bad. Wish I had A.C.
Anyway, for those who like to try my workouts, here is it:
Deep squats
Leg press
Stiff leg deadlift (romanian)
Free motion cable leg curl
I listen to my body a lot, so sets are never the same. Usually it variate between 3 or 4 sets of 7 -10 reps.
One of my meal was broccoli & Tilapia
I usually cook it on the grill (Tilapia) and later put it in a pan with my broccoli.
Italian spices (0 calories), black pepper, garlic, and sea salt.
Enjoy
Later peeps
Lucas
Tuesday, July 6, 2010
11 weeks out from WBFF World Championship
Wow, already 11 weeks out lol ...so excited. I love been on stage, love the crowd, love to shine lol
People ask me all the time, how I do it... I mean dieting, training, and competing, etc.
Its simple its a passion, a dream, a lifestyle.
You can only succeed something if you really want it!
Today's workout was amazing, like I said in one of my last post, I am so focus & excited about this show that my training is totally on another level.
Chest & abs
Great pump, bigger then usual, and thats always fun to have haha... right
Had a little snack, mushrooms & hot sauce mmmm (Frank's red hot sauce).
Later peeps
Lucas
People ask me all the time, how I do it... I mean dieting, training, and competing, etc.
Its simple its a passion, a dream, a lifestyle.
You can only succeed something if you really want it!
Today's workout was amazing, like I said in one of my last post, I am so focus & excited about this show that my training is totally on another level.
Chest & abs
Great pump, bigger then usual, and thats always fun to have haha... right
Had a little snack, mushrooms & hot sauce mmmm (Frank's red hot sauce).
Later peeps
Lucas
Monday, July 5, 2010
Buy ur tickets asap
http://www.facebook.com/home.php?#!/photo.php?pid=4897742&id=570346986
One big show coming up
One big show coming up
July 4th & 5
Yesterday I took the day off to go at a water park, and what a nice day it was. Came back with a sun burn, but it was worth it lol. I got to say I was beat after that day, 10am till 7pm... yup long day :)
Monday was a bit slower then usual, kind of exhausted from the long day I had before, and the crazy workouts I've been doing for the past months. Don't forget, I just came back from a competition and already I am preparing for another one. I just love competing & pushing myself to be better each time.
Sept 18 here I come lol.
Temperature was pretty warm & hot today, hard to do my morning & night cardio. And apparently it will be like this for a few more days.
My workout went really well, hard start, but my energy came after a few exercises.
Back & abs. + 25 intervals (hate those big time lol).
I finish my day with either a steak or a salmon, tonight it was salmon.
6 oz salmon, with garlic, sea salt, paprika, turmeric & persil
I like to put my asparagus (diced) in the pan after and add a few more spices to make them more appealing & tasty lol.
Try it out, its delicious.
Have a good one peeps
Sincerely
Lucas
Monday was a bit slower then usual, kind of exhausted from the long day I had before, and the crazy workouts I've been doing for the past months. Don't forget, I just came back from a competition and already I am preparing for another one. I just love competing & pushing myself to be better each time.
Sept 18 here I come lol.
Temperature was pretty warm & hot today, hard to do my morning & night cardio. And apparently it will be like this for a few more days.
My workout went really well, hard start, but my energy came after a few exercises.
Back & abs. + 25 intervals (hate those big time lol).
I finish my day with either a steak or a salmon, tonight it was salmon.
6 oz salmon, with garlic, sea salt, paprika, turmeric & persil
I like to put my asparagus (diced) in the pan after and add a few more spices to make them more appealing & tasty lol.
Try it out, its delicious.
Have a good one peeps
Sincerely
Lucas
Saturday, July 3, 2010
NO carbs diet day
Well been testing this carbs cycling diet, which right now works really well. It goes like this - high carbs, low carbs & no carbs day. I have to say that the no carbs day I hate with a PASSION, but I still do it without complaining lol... right Dave??? :)
Why I hate it? well simple, I feel empty, slow and weak... but thank god I only have it twice a week lol. I need carbs yah know!
If you are looking for recipes or advice on nutrition you can reach The Muscle Cook
(Dave Ruel) at www.themusclecook.com.
Lets move on...
Great early morning cardio, tried to make a video, but (not a computer geek here aight!) forgot to put the voice recording on my little cam lol. Don't worry it will happen peeps, it will. A bit after did my back & chest workout which I kept on a low level, my second chest & back workout of the week is usually not so intentive, just looking for a quick pump.
Here is what I did:
Chest press
Pec-dec
Pull-over
Pull down
Seated row
3 sets each, always over 7 reps
Aight later peeps
SIncerely
Lucas
Why I hate it? well simple, I feel empty, slow and weak... but thank god I only have it twice a week lol. I need carbs yah know!
If you are looking for recipes or advice on nutrition you can reach The Muscle Cook
(Dave Ruel) at www.themusclecook.com.
Lets move on...
Great early morning cardio, tried to make a video, but (not a computer geek here aight!) forgot to put the voice recording on my little cam lol. Don't worry it will happen peeps, it will. A bit after did my back & chest workout which I kept on a low level, my second chest & back workout of the week is usually not so intentive, just looking for a quick pump.
Here is what I did:
Chest press
Pec-dec
Pull-over
Pull down
Seated row
3 sets each, always over 7 reps
Aight later peeps
SIncerely
Lucas
Friday, July 2, 2010
Awesome arms workout + extra
Hi guys,
Well today was a great day because I signed an agreement with an agent :)
This will definitively help my career as a fitness model/ athlete & personal trainer.
A lot of great opportunities are coming my way, but it wasn't always like this. I had to work hard for many years before something like this happen. Basically I am telling you, if you have a dream you have to have perseverance, determination & dedication to make your dream come true.
Thats it ... lol
Beside that lol, I had a super arm workout & abs
I started with:
Standing barbell curl close & wide grip
Seated barbell curl close & wide grip
Hammer curl
Tricep press
Skull crusher
Tricep push down
Frog sit-ups & Lying leg raise
Hyperextension
25 min on the stairmaster - intervals
Stay tune for my #1 vlog which I will post this weekend
Later peeps
Lucas Couturier
WBFF Pro Fitness Model
Well today was a great day because I signed an agreement with an agent :)
This will definitively help my career as a fitness model/ athlete & personal trainer.
A lot of great opportunities are coming my way, but it wasn't always like this. I had to work hard for many years before something like this happen. Basically I am telling you, if you have a dream you have to have perseverance, determination & dedication to make your dream come true.
Thats it ... lol
Beside that lol, I had a super arm workout & abs
I started with:
Standing barbell curl close & wide grip
Seated barbell curl close & wide grip
Hammer curl
Tricep press
Skull crusher
Tricep push down
Frog sit-ups & Lying leg raise
Hyperextension
25 min on the stairmaster - intervals
Stay tune for my #1 vlog which I will post this weekend
Later peeps
Lucas Couturier
WBFF Pro Fitness Model
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