luke_the_hulk luke_the_hulk

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Luke Carroll  IFBB Bodybuilding Pro 📬DM for custom meal and training plans @GraniteSupplements LUKEHULK10 @IronRebel LUKEHULK10

Status update: If you’ve been following my story then you know I been in Huntington Beach staying with @garrott_ifbbpro the last week to get my head back in the game on this off season. Was at 235lbs the day I got here and the last two mornings I’ve been tipping the scales at 244lbs and arguably leaner than when I arrived. Results like this don’t happen often, so you have to take advantage of them when they are there. An amazing program from my coach @phil_viz a pro bodybuilder as a training partner and being backed by the best supplement company in the industry and the results happen quickly when you put it all together correctly in the right environment. We have been crushing workouts and Garrott barely lets me hit two hours and he’s reminding me it’s time for another meal, aside from that I’ve been sleeping 9 hours per night and taking 2 hours of naps per day. Time to get up and win another day.


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Time to get thicc •

Shirt: @ironrebel woodland strike

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First chest workout back after about a month off, this was my final set on incline. The weights felt awkward in my hands, but sometimes you just have to push through and it will start feeling right in no time. The super hawk kept me anabolic during my hiatus😜 don’t mind that guy in the background looking directly into the camera 😤


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Winter is here😈
#Ironrebel #gameofthrones #GOT

Bang bang

Flashing it back on this #flexfriday to 2016 and a few days after I won my first overall title at the NPC California state. I prepped for 6ish weeks for that show because I caught a pretty bad flu at 10 weeks out, when I wanted to start prep and the gitis had me for about a month. I still remember my first workout back. I wandered around the gym and did a few sets of chin-ups and curls and then felt like death so I packed it in. It always amazes me how quickly the body can adapt and change when you get in and do the work.



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Leg day 💀 am I rite?


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Legs – 1 Quads/Hams/Calves

💯Warm up: 12 minutes on the stairmill. We want your legs nice and warm for this workout.

💯Lying Leg Curl – 4x10 - Start light and work up to your working weight over 3 or 4 sets. Working sets are 4 sets of 10 reps. Drive your hips into the machine and lift your knees slightly off the pad. This will force you to do the movement correctly by pulling through your hams and not by lifting your butt up.

💯Back Squat – work up in 25lbs increments on each side of the bar, doing sets of 8 reps. You’re done with this lift when you cannot perform 8 quality reps.

💯Leg Press – 4x15 - we’ll target quads on this press, so keep your feet low and narrow on the platform. I like to keep my ankles together and by feet pointed out in a V. Push through your outer sweep in your quads. Work up to your working weight over 3 or 4 sets, then perform 3 sets of 15 reps, then on your final set push deeper and get 20 or more reps.

💯Leg Extension – 3x15 - We’ll finish destroying quads with leg extensions. Hold each rep at the top for a 3 count. Perform 3 working sets of 15 reps. These won’t be easy, but I think you’ve got it in you to really finish strong.

💯Standing Calf Machine – 3x20 – Calves are hard for many people to grow. This method has worked well for me. It takes a lot of heart and you’ll be sore and walking around on your ankles after the first workout for several days. First you need to approach the actual lift the right way. Stand on the platform with the balls of your feet on the platform. Lift the weight all the way up as high as you can using the flexion in your ankle, pause each rep for 1 second and then slowly let the weight come down as deep as you can. Feel the stretch at the bottom and the contraction at the top on every rep. Preform 3 sets of 20 reps. Between each set do a 60 second stretch on each calf where you stand with the ball of your foot on a ledge and let your body weight pull your calf muscle as far negative as possible.

When you’re working toward a goal, go as far as you can see and once you reach that milestone you’ll be able to see further. Bodybuilding is a never ending reach toward your own idea of perfection. Let that idea seed your motivation to get up every day and progress.
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Tag your lifting partner if you’re ready for a nasty push day ☠️☠️ @gunz504

DM me to get this entire workout program for $49.99 - half off this program if you use my code LUKEHULK10 to make a purchase from @ironrebel or @granitesupplements

Push-2
•Seated Dumbbell Over Head Press – 4x10 – Start light and work up the rack in 10lbs increments doing 10 reps per set until you get to your working weight. This usually takes me 5-6 sets. Once at your working weight preform 4 sets of 10 reps. Focus on moving the weight under control the entire time. Also bring the weight down slowly on the negative.
•Unilateral Dumbbell Side Lateral Raise – 4x12 – Grab a dumbbell in one hand and with the other hand hold onto a smith rack or other rack that is about shoulder high. With your feet 18-24 inches away from the rack lean out away from the rack. Focus on moving this weight with your side delt and not your traps. Pause for a second at the top and then let the weight back down under control. 4 sets of 12 reps. These ones start to burn.
•Slight Incline Dumbbell Chest Press – 4x8 Use a flat bench and stack 2 plates under one end to make your incline. Perform 4 sets of 8 reps. Focus on bringing the weight down under control.
•Pec Deck – 3x15 – straight forward sets here. Keep your shoulders low and pull the arms of the machine forward with your pecs. Feel for the contraction at the top and the stretch at the bottom. 3 sets of 15 reps.
•Dips (tricep dominant) – 4x? – keep your body more upright here and push through your triceps instead of leaning forward and pushing through your pecs. Do 4 sets to 2 reps short of failure.
•Pushdown on an Assisted Chin Up Machine – 4x15 – Use the assisted chin up rack and set a moderate weight with the pin selector. I like to lean over the pad with my shoulders and make a not very tight fist to get my wrists in a comfortable position. 4 sets of 15 reps.

Poised and ready, I love Monday’s because I know deadlifts are on the agenda and I get to move some f*ckn weight😈

👕 Woodland Strike @ironrebel

📸 @eqvisions

Use my code LUKEHULK10 at IronRebel.com or GraniteSupplements.com
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There’s only one way to be carved out of granite, Hard. Fuckin. Work. @ivanaivusic

You can find the link to this workout in my story as a swipe up to YouTube.

Use my code LUKEHULK10 at GraniteSupplements.com or IronRebel.com
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Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.
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