Countdown to Heavyweight Action!

Too late, its gone!!!!......forced fed to Dave he needs it! Took it for the team!!
Busy boy sam, everyone wants a piece of this meat!....even you!!

Legs today.
Hammys...;seated curl..x4.. 15,15,12,8
                  lying curl......x4.. 15,10,10,20
Quads......; extensions..x3.. 15,15,15
                  leg press.....x3.. 15,15,12
                  hack squat..x3.. 15,12,12
Calves......; toe press ..x3..  20,15,15
                  seated raise..x3.. 15,10,10
It is what it is! Basic and productive!!
Pickedc up second hand plate loading bicep machine today, gonna give a clean up and smash them biceps later in week.....it looks mean!!

45Min cardio in the rain this morn. Gym 2hr later.
Back.......; Wide pulldown front....x4.. 20,15,10,10
                 neutral gp pulley row..x3.. 15,15,10
                 T-bar close gp.............x4.. 15,10,8,6r/p
                  bent over row. rev gp.x3.. 10,10,6
                  rope pulldown.............x4.. 15,15,15,15
                  Barbell shrugs............x3.. 15,10,10
Various ab movements, slow and strict, non-stop for 10min approx.
Loads tighter, detail front and back.

Had last week off, day trips out with the kids, kept me busy but wore me out!! Still stayed on diet and cardio in morn, just no weights. Am itching to return to lifting, will start a fresh from monday. Weight stayed the same [am 106kg], feel bit softer and flatter but still pretty lean.

Rest will have done you good mate can have a good run in now at full throttle!!!

As Micky says rest would have done me good, itching to crack on and started week with chest.
Chest;....smith incline press..x4.. 20,12,8,8r/p
               incline fly................x3.. 15,10,10
               flat d/bell press......x3.. 12,10,8
               cable crosssovers...x7 FST STYLE...15
               Pullover..................x3  15,15,10
abs;..      cruches w/weight.....x3   25,25,25
               side crunch...............x2e  15,15
               rev crunch................x3  15,15,15

Great pump, look fuller, did have big b-b-que yesterday approx 3kg of meat, zero carbs!!....felt good to be back, sad i know.

Longer walk this morning, the dog dragged me through it!
Weights 2hour later.
Delts.....;    front barbell press.....x4.. 20,10,10,6r/p
                  smith press behind neck..x2.. 15,15
                  stand side raise......superset with
                   barbell front raise..x3... 15,15,10  on both
                   bent over raise......x3..  15,15,10
                   seated side raise...x7  fst style   12's.
Started to practice posing from now after every workout, approx 10 min. This really makes a difference come show time, i do it when the gym's not too busy as i'm shy!
More cardio later approx 30mins. Total 80 min daily at mo, seems to be working, aiming at 1lb weekly loss, nice and simple, will be visting James soon for him to check on progress.
                                                                          

Good stuff Luke, you coasting in mate??

HI Luke

Can you come over next week sometime?

micky


Good stuff Luke, you coasting in mate??

Feel good, looking better, based on previous outings am in front, still got 8.5wks togo. Just gonna get on with it, am very critical of myself although others are saying how good am coming along.......cant wait tho!!!!

James


HI Luke

Can you come over next week sometime?

Hi James, been reading about your trip, living the dream mate, i'm coming next time!
 
Can come over next week, but can i do early, 9.30, as got lot on or the week after anytime to suit.

Early session today, no cardio, straight to the gym for weights, just enough breakfast to get me through a leg workout.
Legs..;   6 min warm up on stairmaster.
              extensions.....x4..  20,15,15,15
              leg press.......x3..   15,15,15 last set superset with       hack squat.....x4..   10,15,10,10
              lunges with 20kg each hand.....approx 30m..x2
 superset with  seated leg curl...x2..  15,15
              lying leg curl......x7  FST Style  15's.
Pretty wacked by the end, back home for another breakfast! Didnt train legs last week and wasnt looking forward to today, but so glad i did, even happier when it was done, no backing off always to the max!!
                                                             

We

corpus luke.

James


HI Luke

Can you come over next week sometime?

Hi James, been reading about your trip, living the dream mate, i'm coming next time!

Can come over next week, but can i do early, 9.30, as got lot on or the week after anytime to suit.

Wednesday morning?  9.30am

James


We

corpus luke.

James


HI Luke

Can you come over next week sometime?

Hi James, been reading about your trip, living the dream mate, i'm coming next time!

Can come over next week, but can i do early, 9.30, as got lot on or the week after anytime to suit.

Wednesday morning?  9.30am

ok mate, its a date!  see you next week.

corpus luke.

James


We

corpus luke.

James


HI Luke

Can you come over next week sometime?

Hi James, been reading about your trip, living the dream mate, i'm coming next time!

Can come over next week, but can i do early, 9.30, as got lot on or the week after anytime to suit.

Wednesday morning?  9.30am

ok mate, its a date!  see you next week.

Oooh it's a date is it?  If I wear my best suit, will you wear that short black dress and heals?

Looks like James has been going through my wardrobe again! Pants drawer also i bet!!

Dragged round my early morning cardio this morning by my 4 legged partner..needed it was beaten!
Weights next.
Triceps.....;  rope pushdowns..x3.. 15,15,10
                    dips.....................x3..  15,12,10
                    e-z bar overhead ext...x7  fst   15's
                    cable kickback.......x2e..  15,15
Calves......;   seated raise.........x3..  25,15,15
                    single leg raise on l.press....x3e.. 15,15,15
 Abs..........;   roman chair...........x3   30,20,15
                     side crunch............x2e  20,20
                     h.leg raise.............x2..  15,15

Was gonna do just arms today, felt slight pull on bicep so didnt do any. Got back tomorrow, so may do some after, see how it feels.
Looking harder again after few days off last week.

No early Cardio this morning, straight to the gym for a back workout.
 
Back.......; Chins......x3  15,10,10
                 Hammer Pullover.......x3  15,10,10
                Rev.gp bentovers........x4  12,12,8,6 dp set
                Rev.gp pulldowns........x3  15,15,15
                Hyperextensions.........x3 20,20,10
Biceps.....;Precher machine.........x5  20,20,15,15,10
                Cable Curl.........x3  12,12,12
               
Felt good, nice and tight.
 
Cardio will save for later.

 

Me last October at 95kg's

Found these two photo's and posted them of where I was at in October 2008.
Well ahead of schedule this year, will be sharper, fuller, harder and better come October 2009.

Now Sianne has found out how to add photo's, we will get some progress photo's added of how I look now.

Great pics Luke