Countdown to Heavyweight Action!

Cardio was tough today, well empty!
Trained bit later than norm, got that extra meal in to give me a bit extra....didnt work!!
Chest.......;  Incline cable fly.....x3  15,15,15
                    Incline b/bell press...x3  12,8,8r/p
                    Decline press.......x3    10,8,6dp
                    flat fly.............s/set with
                    cable crossover....x3   12,12,12  both.
                    Machine press......x1   40.
Abs....;       hang leg raise....x3  12,12,12
                  cruches...............x3  20,20,20
                  side cruch..........x2   15,15,15
Shattered today, still not sleeping as well, cardio x2 daily [5 days week],....food still coming in, are we there yet!!!!!!!

corpus luke.

Hazel


Hi Luke

Just to let you know show tan is booked with Karen now.

Cool!!......Will make sure i shave!

And wash!

To see your interview and any member's questions go to the thread in general Luke, here

Direct link to your interview is here

Thanks again Luke

Day off weights today, just cardio.
Popped over to see James at his castle today, for the low down.!! He cast his keen eye over me thought i was coming along nice, slight adjust ment to the diet for the final 4weeks, mainly lowing the carbs at given points throughout the day, nothing to major.
Have been tired lately but to be expected, keeping eye on condition on daily basis now and will adjust if needed,...its a good place to be, rather than chasing it to get in shape..................it continues!!

Youre looking really good in the pictures from ripped gym.

much bigger than me

Back on the trail again today. Usual start 45min cardio.
Back n' biceps today.

Back.........; Front pulldown.......x4  15,15,12,12 hold@bott
                  incline d/bell rows[ face down on bench]... superset w/  rev-gp bent over rows.....x4  12,10,10,8 each
                   close grip pulley rw.....x3  15,10,10
                    rope p/down... superset w/
                    behind neck pulldown....x3  15,15,15 each
                    dumbell shrugs..........x3  15,10,10  hold top
Biceps........; e-z bar curl..............x3  15,10,8drop
                    b/bell preacher curl...x3  10,10,10
                    single arm preacher..x2  15,10dp
                    hammer curl.............x2   10,10dp
Concentrating on the middle back with plenty of holds and squeeze's! Felt good.

Had saturaday session today.......delts n' triceps.
D;............Standing side raise........x3  20,20,15
                upright row    superset with
                seated side raise..........x3  12,10,8drp  on both
                dumbell press...............x3  15,10,10dp
                cable rear delt...............x3  15,15,15
                d/bell rear delt   superset with
                macnine press..............x1    25 of each
T;............ v-bar p/down................x3  15,15,10
                close grp press.............x3   10,10,10
                e-z bar extensions........x3   10,10,10
                overhead rope ext........x2   15,20 r/p
Later than usual in the gym and noticed it, ran out of steam quick! Strength still there, form improved, plenty of hold and squeeze.
Off to lymington Spa show tomorrow, so cardio in morn, no weights.

Up and out early this morning for some cardio. Another 60mins done.
Golds gym today for chest and calves.
CHEST;........; incline d/bell press..........x4  20,15,10,6drp
                     incline hammer press.......x3  12,12,8dp
                     flat hammer press............x2  12,8dpx2
                     cable crossovers..............x3  15,15,15
                     pullover............................x1  20
CALVES;......; leg press raise................x3  25,20,15
                     seated raise....................x2  20,15
ABS;...........; rope crunches..................x4  20,20,15,15
                     hanging leg raise............x3   15,15,15

Had good weekend, stuck to the diet and cardio, no cheat meal, just carried on, looking leaner this morning.
Happy days!!

Had a late one today, busy boy so fitted in Legs at 7.30pm
LEGS;............extensions...........x4   20,15,15,10drp
                      smith squat.........x4   15,15,10,10
                      one legged press..x1    20each leg...    hip hurt so stopped.
                      extensions...........x2  15, 15drpx2....    hold at top 5secs each rep, took ages!
                      lying leg curl.........x5   25,15,15,15,10dp
                      hack squat...........x1     30 rest pause till total.
Smashed!!!!..... Tired when walked in gym, just went for it, no talking, eye connact, hood up, proper moody arse!!!  The things we do!!

Cardio this morning was a tough one after last nights leg workout. Still did usual 60min.
Weights done little later @ 3pm
BACK;...............Iso-lever rev pulldown.......x4  15,15,10,10   hold bottom
                        Hammer low row................x4   12,10,10,8
                        Bent over row....................x3    10,10,8
                        close gp pulley row............x2    15,15dpx2
                        straight bar pulldown........x3     15,15,15   hold bottom
                        Hyperextensions...............x3     20,20,20   bodyweight
abs;..................Hanging leg raise.............x4     15,15,15,15
                         cruches.............................x4     25,20,20,15
Finished on the cross-trainer for 15mins, various levels.
Had a hard couple of days with diet,training and work. Fast approching the finish line, good to keep busy and not think about it too much.............it continues!!......

Didn't do any CV today as I was absoulotley shattered and had the school run to do. Still managed to get a workout in, arms today.
Biceps;.............Single arm preacher curl......x3  15,10,8dpx2
                        Preacher curl........................x1  10dpx2
                        Alt. dumbell curl....................x3  10,10,8dp
                        Cable curl.............................x3  12,12,10
Triceps;...........Incline dumbell extention......x3  15,15,10dp
                        Rope pushdowns.................x3  15,12,10
                        Single arm reverse p/d........x2  15,15
                        Dips.....................................x2  10,10       Both with weight
Did a bit more abs, more crunches forward, reverse and side.
That's it, all done within the hour.
Finding diet very hard at the moment. All good when I'm training, plenty of stamina just none out of the gym. Face starting to come in and people commenting and asking if I'm ok!

Missed cardio yesterday, made sure i did 60mins this morning. Training Golds today, James and Daz going there for Daz's DVD filming, so made sure i put my matching Gasp shorts and vest on!!
Chest;..............Smith incline press.....x4  15,12,10,8dp
                         Hammer flat press.....x3  12,8,6dp
                         Incline fly...................x3  12,10,10
                         machine fly.................x3  15,15,10dp
Delts;...............Smiuth front press......x3   15,10,10dp
                         Dumbell press............x2   20,15
                         Rear delt fly...............x3   15,15,10dp
                         lateral raise machine..x4  15,15,10,10.
Did exrta bit of cardio, 20min high incline walk. Bit of posing practice...done.
Daz and Helder plus friend were training all in good shape. Daz as usual was massive and right were he needs to be in taking the superheavies, only 3weeks to go now still feel good in myself, improving all the time, lot of the hard work is done just gonna keep to the plan. Will be seeing James every week now, leave him the thinking bit, saves me guessing!!

Sounds like everything's on track if the mood swings are there in full force you have to hide your face. I hate this stage out from a show, so near yet still such a drag with lack of energy and hunger.

Well on track, thanks kitty, its getting closer but your up before me!!
Had cheat meal last night, nothing too major just anything i fancied. Gave me a bit of fullness this morning and more energy, so it was needed.
BACK;..........Wide pulldowns..........x4  15,15,10,10drpx2
                    incline d/b rows.........x4   12,10,10,8r/p
                    rev.gp. bent rows......x3   10,10,8drp
                    rope pulley rows........x3   15,15,10
                    close gp p/downs......x3    15,10,10dp
                    rear-delt cable...........x3    15,15,10drp
Lots of holding in contracted position. More on feeling it work, stricter than normal.Practice posing after, started my routine now, will get it done then forget it all on the day! normally happens!!

Up for the cardio, did 60 mins...enjoying that at mo!!!!
Weights 2.5 hr later, legs today, its gonna hurt!

Hams;.........lying leg curl........x4   20,15,10,10dpx2
                   stiff leg d/lift w d/bell......superset with
                   seated leg curl.....x3   15,10,10  of each
Quads;.......single leg press.....x4   15,15,10,10  each leg
                   extensions...........x4   10,10,10,10 with holds. Took this from Daz's journal! 4REPS HOLD, 2REPS HOLD, 4REPS HOLD. [holds 10secs]. painful!!
                   Leg press.....superset with...
                   sissy squat..........x3    15,15,15  of each
Had a bit of a lay down before doind abs!
Various crunch movements for abs, head had gone, had to walk down flight of stairs to get my shake, took ages!!!!!

Every day as it comes now, pretty much on autopilot at moment. Dragged my sorry arse round the village this morning, usual route, same time.
Weights later. Chest.......; Incline b/bell press.........x4  15,10,10,6r/p dp
                                          machine press...superset..
                                      ... fly machine.....................x3   10,10,10  each
                                          incline fly........................x3  10,10,10dp
                                          cable crossover..............x1   30
                        Triceps.....; rope pushdowns...........x3  15,15,15
                                          close gp press ..............x3  10,8,8r/p
                                          d/bell extensions..........x3   12,8,8dp
Worked hard,felt like ****, all good!!!!....bring it on, its all a test!!!

No cardio first thing. BICEPS late morning.
B;............standing b/bell curl.......x4    20,15,10,6dpx2
                seat alt.curl.................x3    15,10,10
                single d/bell preacher...x3   10,10,8drp
                hammer curl.................x2   15,15.
Treadmill next 30 min  total, interval training, slow walk, fast walk, job..repeat.. change incline every 5 min.
Went to see James today for him to check on the progress. No change in diet or training, have lost little more, improved on condition, am little flatter at moment but carbs are lowest they've been. He seemed pleased, even had me modelling some tops!! Just a piece of meat to him!!!!  kidding!

LOL at least I didn't make you take your pants off

You look great mate, sharp, even if you are a little flat.  Well on target and all change end next week

Found all of this week very hard work, diet and training, massive lack of energy but looking differant on a daily basis and the end is in sight so still upbeat. Constantly thinking about food!!!
Two workouts to update...;
Back......iso lever rev pulldown............x4  15,15,10,10
             incline d/bell row....................x4   12,8,8,8
             hammer low row....................x3   10,10,10
             pullover machine....................x2   15,15
             front p/d...superset with..
         ... p/d behind neck.....................x2   15,10 each
             close grip p/d.........................x2   15,15
             hyperextensions....................x3    20,20,20
    plus various abs in giant set.

Delts........; Hammer press................x4     20,15,10,10dp
                  lateral raise....................x4     15,15,15,10drpx2
                  rear delt machine...........x3     15,10dp,10dp
                  press behind neck..........x3     10,10,10dp
                  shrug.............................x3      20,20,15
Calves......; raise on leg press.........x4      25,25,25,25
                  seated raise..................x3       15,15,15

Extra cardio other than morning walk, was 25 min on x-trainer. The above workouts done over 2 days, had more energy on delt day than back day!!
Today is 2 weeks till finals day, diet and training will stay the same till at least thursday this week, then i have a date[!] with James and i'm sure there will be some tweaks! Until then........

Cardio 45 mins this morning. Chest 2 hour later.
Ch.......; cable crossover......x4  25,15,15,15drp
              Incline d/bell press....x4    12,10,8,8drpx2
              Incline fly...............x3    15,10,10
              Bench press..........x3     15,10,10
Finshed with bodyweight dips superset press ups x1set as many as. Good pump, v.vascular today, good clean lines.
One bodypart a day from now.