Countdown to Heavyweight Action!

my good buddy luke hows training?i can see u walking round gym....tour.........keep in touch

Ricardo Correia
Under 80kg UKBFF Finals 2009
Team MuscleTalk

micky


Hey Luke still ok for next week mate 10.30??Might have a rush job for you as I,m posing at the Expo so will need a routine and I,m on my hols from 17th-29th!!so will  only have a few weeks to put something together oops!!Blame J.C. haha!! thoughts??

No probs matey, i'm all over it!....have got ideas to run past you. Will see you sunday 10.30 @ vinces.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Ricardo Correia


my good buddy luke hows training?i can see u walking round gym....tour.........keep in touch

Hey superstar!.....all good here Ricardo. You dieting well?... Will be catching up soon i'm sure. Keep pumping!!!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

wicked time im having with my diet

i hope we catching up really soon change few ideas

this is a big year for a little man  (ricardo correia)

Ricardo Correia
Under 80kg UKBFF Finals 2009
Team MuscleTalk

Due to bank holiday, trained 4 day straight this week. Good sessions at flex and golds. Big leg one yesterday [wednesday], calves, hams smashed in usual manner.
Quads...extensions x5  fst 15.  Leg press  x3 all 15 reps 450-600kg.  Finished with stairway of doom!!  As we are 4storey building we lunged up 3 flights of stairs carrying big d/bells!...3 times!  Cardio as well as pain, lovely jubbly!!
Chest, delts today, Gun show in morning. Bring it!!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Cheers Luke will see you sunday 10.30!!!

Micky McKay Personal Trainer Healthy Action www.fitness121.co.uk

Backed off training bit this week due to easter hols and got the whole clan, joys of father hood!!!
Did get great session of chest,delts,triceps done dc style, good form, big weights added fst at end too!
Cut back on volume of food this week also will continue this next week even when back to regular training.
Even went for am/pm walk this week!! Mental, i know!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Nice one Big man.

Big man, i have got my music, would you still help me out with my routine?

See soon at the gym.

Henry 'Mr Beef' Uko 

Diet/trained by Luke Nichols 

Mr Beef


Nice one Big man.

Big man, i have got my music, would you still help me out with my routine?

See soon at the gym.

Yeah, thats cool Beefy! Hook up next week and take a look. Keep it going muscles!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Legs smashed today, calves standing and seated heavy and lots of reps.

Hamstring same. Quads, heavy leg press, x3 sets 25,20,15 reps 470kg. Extensions x3 15,15,15rest/pause till coulnt move it.
Staggered leg press x2 15 each leg. Short and sweet, just like me!x

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

hi mate, can you elaborate a bit more on your calf routine?  yours are immense!  I know things like that are largely the genetic payoff for hard work and wont give others the same results, but still be interested to see!!

You were looking very good in the photos james took with micky!  Do you normally hold that condition off season?

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

Big Man,

I will be joining you and Adam for Bi and back tomorrow at flex.

Keep pumping those muscles. See ya soon

Henry 'Mr Beef' Uko 

Diet/trained by Luke Nichols 

dazc


hi mate, can you elaborate a bit more on your calf routine?  yours are immense!  I know things like that are largely the genetic payoff for hard work and wont give others the same results, but still be interested to see!!

You were looking very good in the photos james took with micky!  Do you normally hold that condition off season?

hi mate, always had decent calves used to play lots of football until early twenties. Had them at 20inches about 4year ago, had to back off trianing them as rest of body didnt match up!! Last year started training them again and back up to 20inch, rest of body caught up abit, but they still mad!
Training at mo is 3sets of standing 15reps last set rest/pause keep moving as much as can, done with heavy weights, Next up x1 set all out many as poss normally 20ish reps. Thats it! plenty stretching, static holds. Done!  Responded well to this over last 5 months, so will keep it in, lot of my training is this style now.
Stay around 12-15% bf offseason, need to see seperation all over, roll around 110-114kg...went up to 116kg this offseason in decent condition, aim to nail100kg come october, have started to come down to get more seps out for the bodypower/shows in the summer.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Hope to hoo up with you on the sunday I get back then Luke, got the Clash Of Titans c.d. not really sure if they fit, liked a few of them, can I leave it down to you?? I think now you have a great balance to your physique, top top class!!

Micky McKay Personal Trainer Healthy Action www.fitness121.co.uk

micky


Hope to hoo up with you on the sunday I get back then Luke, got the Clash Of Titans c.d. not really sure if they fit, liked a few of them, can I leave it down to you?? I think now you have a great balance to your physique, top top class!!

Ok matey leave it with me, go and enjoy some sunshine, See you on 2nd May.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Boom time, back and bis today, with Adam and Henry[aka mr.beef].
rev grip pulldown.....x3 15,15,11r/px2
wide p/down............x1  18
rev-grip barbell rows....x3  15,12,8drop 10   145kg
t-bar row...superset with
straight-arm p/d..........x3   12-15 of each
BICEPS.
straight bar curl.........x3  15,15,10r/px2
preacher e-z bar[close]....x3   15,15,12
hammer curl..........x1  15
cable rev grip curl.....x1 15
No time wasting, lft big and hard, job done..... Was a hard one, mr.beef was close to showing us his breakfast!! Did he really think it was gonna be easy!!  Boys did good, both got shows coming up, both looking great.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Luke Nichols

micky


Hope to hoo up with you on the sunday I get back then Luke, got the Clash Of Titans c.d. not really sure if they fit, liked a few of them, can I leave it down to you?? I think now you have a great balance to your physique, top top class!!

Ok matey leave it with me, go and enjoy some sunshine, See you on 2nd May.

Hi Luke,
 
             Not sure if I will now make May 2nd having to re-book hols will keep you posted mate!!

Micky McKay Personal Trainer Healthy Action www.fitness121.co.uk

Thanks a lot for the info big man, lol. Yeah you right the training was HIT. Like they say everytime, no pain no gain. Am loving this diet cos everything is coming together nicely.  Come June 27th me and Adam will rock the stage. I shall see ya on tuesday for the big legs workout.

Henry 'Mr Beef' Uko 

Diet/trained by Luke Nichols 

Yo luke
 
How's it going, haven't seen you since the britain.
Hope the wife and beautiful daughter are well, Will see you at the expo in may and catch up then! i am helping james with the 1repmax clothing there so im sure i'll bump into you. I've started my own journal now, first time doing one (scary).

Luke Bagster


Yo luke
 
How's it going, haven't seen you since the britain.
Hope the wife and beautiful daughter are well, Will see you at the expo in may and catch up then! i am helping james with the 1repmax clothing there so im sure i'll bump into you. I've started my own journal now, first time doing one (scary).

Hey Man, hows it going? Hows the family? We all good, little dixie is 1 next week, time flies.......Glad to hear your doing well, keeping busy..training hard i'm sure. Catch up at the bodypower mate. Will pop in your journal see how your doing.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

The family are great thanks, Kenley has just turned 9 months. Hes got a great physique already! ha ha ha bless him. They grow up so fast! Training is going good,just got a new training partner who pushes me hard.  Gotta get big!!!!!!!
 

Nice one mate, The family is great kenley has just turned 9 months! He has a great physique already, ha ha ha the next Phil Heath!!! I've been training hard, just got a new training partner so its all good.
Glad to hear you and the family are well!!
 
see you soon

I didn't think that first message posted, what a dumb ass!!
 
Later mate

Changed my training to a 5 day split. Mon-fri, weekends off.  Want to make improvements to back so will target that more, as well as everything else. Upping training, is more on the output, plus my diet should keep me lean and hard for the summer months.
mon.   back thickness, calves.
tues.   chest. delts.[pressing]
wed.    arms. abs.
thurs.  legs. calves
fri.      back width. delts[cable]

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Today trained with mr.beef, we did chest,delts workout.
Start new split monday.
Ch.   incline d/bell press   x4  8-15reps  60kg d/b
        incline smith press  x3   8-12 last set drop setx2
        fly machine             x7 fst  12's
D.     D/bell press            x3  10-15
        hammer press        x5  fst  12's
        cable side raise        x3   15-20
Good pump, felt nice. Keep static holds in at end of each b/part. 

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

champ i can see u been training hard keep it up.....and make sure u will be in shape for the bodypower only guys with great look standing next to me...lol

Ricardo Correia
Under 80kg UKBFF Finals 2009
Team MuscleTalk

Ricardo Correia


champ i can see u been training hard keep it up.....and make sure u will be in shape for the bodypower only guys with great look standing next to me...lol

LOL!!!.... Be ready for you superstar, even gonna get my haircut nice and neat!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Couple of workouts done this week and feeling sore alredy. Big back workout done yesterday. close grip chins.....x3
                                         bent over rows.....x4
                                         dumbell row.........x3
                                         3/4 deadlifts   superset
                                         stright bar p/down......x3.  All heavier weights reps 8--15, good pace, hard workout.
Chest and delts today..... dumbell incline press...x4
                                         smith incline press.......x3
                                          pec fly............x5 fst
                                         shoulder d/bell press.......x3
                                         hammer press..............x5 fst
                                          cable side raise........x3
done! Couple of drop sets thrown in. same 8--15 rep range. Two days in and feeling it, more of the same!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Legs mullered yesterday, done with mr.beef, kept up well for a lightweight, watch out for him on 27th june.
Rest/pause done on that workout, works well for legs.
Back width today, again with Henry [mr.beef] and Adam [classic class 27th june].
Hammer pullover....superset
rev.hammer p/down..............x3each   12-15each.
wide pulley row..............x4    12-15.
wide front down.............x3    10-15.
reverse rear delt............x3     15
side d/bell raise..............x2    20....x2 drop.  12x3
Hard week done, look better, feel knackered!...re-feed over weekend, more next week.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Been doing tiny bit of cv recently [20mins first thing, x5 a week] and seeing a change, lost bit of offseason bloat, feeling fitter all good. 5 times week training now, done back/calves and chest/delts this week, today was arms at Golds Bedford.
supersetting......bis.....spider curl  s/s
                        tris.....overhead cable ext....x3 ,15,12,8
                        b.......e-z curl   s/s
                        t......close-gp press....x3  15,12,8drop
                        b.....e-z preacher  s/s
                        t...... skullcrushers.....x3  12,10,8
                        b..... hammer curl    s/s
                        t...... hammer dip machine..x2  12,10
Monster pump! More volume in these workouts but arm done once a week now, was doing them twice.
Weight is 17'9---111kg.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Had good week training and cardio, stuck to it pretty well, bit leaner, few more weeks of this and be ready for the bedford show!!
Done back width and thickness workouts since last post. Did miss legs last week due to having my wisdom tooth out [although still have my wisdom!..go figure!].
Chest, delts combo earlier today at flexibility gym.
CH....... incline barbell press...........x4   15,15,10,8drp 140kg.
            incline d/bell press........x2   15, 10drp  45kg's
            decline fly...............x3   12,12,8 dropx2
            cable cross.......x1     20                                 .D........ d/bell press.........x3   15,15,10dropx2  40's

           machine front press.......x4  15,12,10,7
            lying single d/bell raise....x3   15,15,15
Nice pump, longest workout of the week, their was 3 of us. Feeling good.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Yes luke,
Hows training, sounds as though its going good apart from having the wisdom tooth out! See you next week at the expo, gonna be a good weekend!!

Had few days off training, due to work commitments and needed bit of rest, kept to good regular eating, rather miss a workout than a meal!
Back training again today, back , hams, calves. Had bit lower back pain last few days so kept mainly to machine moves, still 10-15 rep range, couple supersets, chins to rope pulldowns.
Expo at end of this week, helping out on Muscletalk stand, looking forward to it, last year was good this year will be bigger and better?
Will be selling tickets for the muscletalk bedford show on the day so if you need any let me know.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Chest/ Delts combo at golds this morning, havnt been their for couple weeks so was well up for a seession with mr.beef [Henry].
Incline d/bell press........x4 15,15,10,8 dropsetx2   up to 60kgs
smith incline press........x3  12,10,6dropsetx2
Fly machine.............x4   15's   fst

seated side raise.........x4  15,15,12,10 dropsetx3
smith front press.........x3   12,8,8dropx2

fast pace, felt good, great pump. Henry looking bang on for MT show, no more cardio for him as he is fat free, hard and ripped...just gotta hang in there few more weeks.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

After a great weekend at bodypower, chilled with family now back to the grind stone! Been inspired by so many good physiques from weekend so ready for hard summer of training.
Legs today......calves.     Raise on hack.........x3  15,15,10r/pausex2
                                       seated..................x2  15, 12r/p and drop.
                       hams.       lying leg curl.........x3  15,15,12r/px2     stronger than ever on this
                                        seated curl...........x1   15
                       quads.     leg press..............x3   15,15,15   up to 480kg
                                       front squat............x3  15,12,10   up to 130kg, last two sets superset with
                                       extensions.........x2   15,15.
Havnt done serious leg workout for few weeks, good to be back under the squat bar! Felt good.
Had back and shoulders massage today, deep tissue, hope to release some knots from mid back and traps. Phil Heath told me it worked wonders for him! best give it a go.!!
 
                                  

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

chest today,   incline fly......x4   15's  pre-exhaust.
                      flat bench.....x3   15,10,10 dropx2
                      incline d/b press...x3  12,10,10 dropx2
                      cable crossover....x1  30.
triceps           d/bell pullover press.... x3  20,15,10
                      e-z overhead ext.......x3  10,10,10
                      v-bar p/downs.........x3  15,15,15
                     kickback...........x1  30.

Back              close pulldowns........x3  15,15,15
                     bent over row...........x4  12,10,8,8
                      close t-bar..............x3   12,10,10
                      d/bell row..............x2    12,12
                     wide pulldown front.....x3  15,15,15

All done over last couple of days., Put weight on in last week, training slightly heavier, not eating any more, been on it bit better...not complaining! Just over 20 weeks or so to UKBFF finals, things are in place just need to get on with it......

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

keep it going big fella, I,m sure you will get it bang on the money this year!

Micky McKay Personal Trainer Healthy Action www.fitness121.co.uk

Nice warm, busy week. Training been full on, have struggled to eat this week, havnt lost any weight, but few months to do all that.
Intersested in MT show hotting up only 3 weeks to go and seeing a few local lads tighten up and the nerves are getting the better of some.!!
Met Robbo1984 at flexibility for some poseing practice, another good bodybuilder from the MT site.
Having rest over weekend, ready to tweek it up next week.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

why you struggled to eat luke, the warm weather?  it kills my appetite

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

dazc


why you struggled to eat luke, the warm weather?  it kills my appetite

More than likey mate, chugged down lot of fluild this week so fills me up, dropped carbs mainly, kept protein in, few tablespoon of peanut butter.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action