Countdown to Heavyweight Action!

look great there Luke!!!

hi luke great pics how are you, i see you said you have started your posing do you create your own routines or does sharon help you.

is this the first time you have used someone like james with your diet and how does it differ from previous precomp dieting.

my wife has ordered us tickets for the show and luke is coming cant wait, will you be competing against daz ball?

how is the flexpex going?

cheers graham

titch84


hi luke great pics how are you, i see you said you have started your posing do you create your own routines or does sharon help you.

is this the first time you have used someone like james with your diet and how does it differ from previous precomp dieting.

my wife has ordered us tickets for the show and luke is coming cant wait, will you be competing against daz ball?

how is the flexpex going?

cheers graham

Hi Graham, i'm good thanks, training and prep going very well, slightly different from what i usually do, James has got me eating more, whitch is nice!! 8wks out now and IMO am ahead of schedule, although will take nothing for granted and just keep on it.
Practice my compulseories[!] after weights at mo, routine not yet done, dont know what music to use yet, but will stick something together, my girlfriend helps me the most with mine.
Daz is in the super-heavies, i'm in the heavies, so if he wins his class and me mine then we go against each other! Hope all is good with you and see you at the finals if not before, all the best matey, keep banging!! Luke.

great stuff keep up the good work. we will be supporting you. lets see some progress photos.  graham

After having last week off training, really thrown myself into it. Training with Hitman at mo, someone that really pushes me hard, dont get to train with him always due to work commitments but its always hard when we do. He's a man that tells it like it is, and he said that i was looking well having made improvements to biceps,quads and chest, commented on improved detail in back also, high praise indeed!!.. more of the same all the way to the brit.

Fabulous piccies. Sounds like everything's going well for you . What sort of dog have you got? I've tried doing morning cardio with my dog but as she's only a Shih Tzu it's not very productive!!

kitty


Fabulous piccies. Sounds like everything's going well for you . What sort of dog have you got? I've tried doing morning cardio with my dog but as she's only a Shih Tzu it's not very productive!!

Hello mrs, hope your well. Got big brown dog with sharp teeth!! He's a bit of a poseur really, called Dutch. [he's a texas red nosed bull].
Hes knows im getting fitter coz i keep up with him now!

Trained yesterday[sunday] so got that to add and todays, usal drill, up cardio breakfast weights!
sunday's;
Chest.......; incline hammer press.....x4..  15,15,10,8dp
                  decline b/b press............x3..  10,8,8dp
                   incline fly........................x3..  15,10,10
                   cable crossover..............x4..  15,15,15,15
                   fly machine.....................x3..  15,15,15
                  last 2 exercises done fst style..
mondays;
delts..........;smith front press...........x4..  15,10.10,6dp
                   stand side raise  superset with..
                   front barbell raise..........x4..  15,15,10,10
                   machine press...............x3..   15,15,10
                   bent over raise..............x3..  15,10,10dp
                   seat side raise...............x1    50! r/pause
triceps.......;rope pushdowns............x3..   15,15,15
                   dip w/15kg.....................x2..  12,8 x1 15 b/w
                    b/bell extensions..........x4..   12,10,10,10
                    v-bar p/downs..............x3.    10,10,10
extra bit on the treadmill, high incline and faster pace 20 mins........... had extra calories over weekend, weight didnt move, sweated more today, dont look fuller, if anything leaner!

looks like a good session - notice quite a few sets of 15, is this normal for you or do you increase the rep range prior to comps?

keep rep range higher mainly between 8-15. Always slightly higher in the run to a show. Legs is always higher, its what works for me. Will do 6-8 rep range on compound movements every now and then. I can do 650kg on the leg press for 20, squat 5 plates aside for 10, deadlift 5 plates for 10, so i move weight just have to be sensible!

corpus luke.

keep rep range higher mainly between 8-15. Always slightly higher in the run to a show. Legs is always higher, its what works for me. Will do 6-8 rep range on compound movements every now and then. I can do 650kg on the leg press for 20, squat 5 plates aside for 10, deadlift 5 plates for 10, so i move weight just have to be sensible!

 
No wonder youre bloody huge LOL!
 

Type this feeling battered!! Legs was done earlier, usual start 45min walk, breakfast, then gym 90min later.
Hams.....; Lying curl.......x4.. 20,15,15,8dp
                seated curl....x4.. 15,15,15,15
                stiff-leg d/lift..x3..  12,10,10
Quads....; Leg press......x5..  30,25,20,20,15
                 smith squat...x3..  15,15,12  feet forward,close.
                 extensions....x7.. fst style  15's.
calves.....; seated raise...x4.. 20,20,15,15
                 standing raise..x4.. 15,15,10,10
Nothing left in the locker!!

Hi Luke thats one hell of a volume w/out on legs do you never split hams and quads??Also do you have a theory on doing hamstrings first I have always done it the other way round so the knee will be more flexable for the weaker muscle group, can,t wait to see the "finished article" mate!!

micky


Hi Luke thats one hell of a volume w/out on legs do you never split hams and quads??Also do you have a theory on doing hamstrings first I have always done it the other way round so the knee will be more flexable for the weaker muscle group, can,t wait to see the "finished article" mate!!

Hi mate, do split legs up now and again, but been feeling good lately so put it all together, one week quads first next week hams first. normally keep calves seperate from other 2, but keeping all in till showtime!!....Always do lots of stretching before any leg work, plus 5-10min on the bike.

corpus luke.

micky


Hi Luke thats one hell of a volume w/out on legs do you never split hams and quads??Also do you have a theory on doing hamstrings first I have always done it the other way round so the knee will be more flexable for the weaker muscle group, can,t wait to see the "finished article" mate!!

Hi mate, do split legs up now and again, but been feeling good lately so put it all together, one week quads first next week hams first. normally keep calves seperate from other 2, but keeping all in till showtime!!....Always do lots of stretching before any leg work, plus 5-10min on the bike.

good stuff mate hope to see you soon

Went to see James yesterday[wednesday] for an update.
He was happy with the way i was, thought i could be stage ready in 3wks!..got 7 this weekend so plenty of time. No real change in diet, same ammount of carbs, just cut them out after6.30pm, cardio the same, making sure i do something daily. Easy this dieting!!!!!
Thursday train..;
Back.................; Wide pulldowns.......x4.. 12 12 12 12
                           T-bar wide...............x3.. 12 10 8
                           rev gp bent over row..x3.. 10 10 10
                           rev gp pulldown........x3.. 10 10 10
                           rope straight arm p/d...x7 fst style 12's
Biceps..............;  single arm preacher m...x3.. 15,10,10
                            barbell preacher..........x3.. 10,10,10
                            seat alt d/bell curl......x3.. 10,10,10
Felt tired today even after yesterdays day off weights.
Did do more cardio last night and this morning, may have a bit to do with it. No use moaning got a finals to get ready for.......it continues!

Yes, Luke was in great shape yesterday - I mean really great shape!

He really could be on stage in 3 weeks, but we have longer.  A bit of back deinfition still to come, still a few lbs of fat, and then the water - but easy peasy for a top competitor like Luke

We revised his diet a bit:

Wake
Black coffee + 200mg caffeine + 10g glutamine + 5 BCAAs
45 mins low intensity cardio

Breakfast
7.45am Shake: 1 tbsp ground linseeds + 100g oats + 1 item fruit + 200ml skimmed milk + 2 tbsp ground almonds + 60g whey isolate + water
1 vit C + multivit

8.45am
Pre-workout drink (inc 3g beta-alanine)
2 tbsp sunflower seeds
5 BCAAs
During workout – ½ Size-on + 10g Vitargo + water

Immediately post workout
25g whey protein hydrolystate in water

15 mins later
40g Vitargo + 10g glutamine in water
3g beta-alanine

11.30am 1
50g lean red meat
75g (dry weight) brown basmati rice
Salad / veg + 1tbsp extra virgin olive oil
Drink water

2.45pm
150g chicken breast
40g (dry weight) brown basmati rice
Salad / veg + 1tbsp extra virgin olive oil
Drink water

4.00pm - 45 mins low intensity cardio

4.45pm
30g whey protein isolate + 30g Vitargo in water
15 mins later 2 oatcakes
Item fruit

6.30pm
150g chicken breast / lean red meat
2 whole eggs
Salad / veg + 1tbsp extra virgin olive oil
Drink water

8.30pm
250g fish (vary types)
2 whole eggs
Chopped onion + tomato + 1 tbsp extra virgin olive oil

10.30pm
40g slow release protein + 10g glutamine

---

Trained early today as got busy day, wanted to make sure did the weights.
Chest...............;Incline barbell press...x4.. 15,12,8r/p,12
                          Flat d/bell press.........x3..  12,10,8dp
                          Incline fly....................x3..  12,12,12
                          machine press............x4..  15,15,10,10
Abs...................;roman chair..
                          weighed crunch..
                          hanging leg raise.. all done as giant set
                          x3... 20 of each.
Practiced posing and started routine after about 45mins. Worn out! More cardio later. weekend off weights.  103kg this morn, nearly there, hold this for bit, before really coming in.

Couple days of training to update. Monday.. delts and triceps.
Tuesday..legs.
Delts...; machine press..x4...15,15,10,10
             side lateral raise..x4..15,15,10,10
             front press......x3..10,10,8
             rear delt..........x3..15,15,10
             d/bell front raise...x1..  30
Triceps..; rope p/d.......x3.. 15,15,15
               Dips..............x4... 15,10,10,8
               v-bar overhead..x3..12,10,10
Plus usual cardio, even on the bank hols!!

Tuesday..Legs.....;  smith squat....x3...15,10,10
                               front squat.....x3... 10,10,10
                               leg press........x4... 20,15,15,15
                               extensions.....x7  fst style... 15's
                               lying leg curl...x4... 15,15,10,8
                               seated leg curl..x1  50  r/p but got there in the end!
Nothing left for calves, do them later!
Really starting to feel it in the afternoon, tired and vacant!!