Countdown to Heavyweight Action!

Nice stroll in the rain, 45min.
Gunshow later. Bis........;e-z bar curl.......x3  20,15,10r/p
                                      spider curl.........x4  15,12,10,8drp
                                      single preacher..x2e  10,10
                                      cable preacher...x1   25.
                   Tris.......;Rope p/downs.......x3  15,15,15
                                 b/bell extensions...x4  15,10,10,10
                                 dip machine...........x2   15,10dp
                                 rev.p/downs.........x3   15,15,10dp
Abs....weighed crunch....x3   25's
          bench crunch   superset..
       ..rev. crunch............x3   25's each.

Once i got going was okay, struggled at start. Pretty much on L.E.W, Fish, chicken,green veg. Bit of oats for breakfast, vitargo after training, plus walnuts all day.
Its getting burnt up quick, weight pretty stable, lot harder, keep going till next week then fill up with carbs!
Grit your teeth time.....job to be done!

Last leg workout before the show!! So best make it a good un'!!
Warm-up on bike first 15min [This was extra, more of a wake up!]
legs;........extensions....superset with..
                seated leg curl...........x3  15,15,15each..... x2  6 hold 10sec 4 hold 3 hold on both.
                lying leg curl..............x2   10 hold 5sec 10 hold 5sec  5.   burning lots!!
                staggered leg press......x4   15,15,10,10
                static lunge on smith.....x2each  20,20
                squat holds against wall holding 15kg... as long as poss [approx 2min]
    Pretty cooked at this stage, all the food i had in me was burnt up, just as well as it nearly came up!!  Finished with high incline walk on dreadmill for 20mins.........its done, so was i!!

Last 3days have found it hard, not empty feeling just lack of energy, people avoiding me in the gym now, they know what time it is...arse wooping time!!!!!!!!!!!!!

nearly there mate!

Not long dazc, counting the days! Saw James today and he changed few things around till next weeks carb load. Feeling good about it, he seemed happy, but maybe thats because i brighten peoples days!!!! 
Delts today, no let up on training.

Standing cable raise......x3  15,15,15  non-stop
seat d/bell press...........x3   12,10,8
machine press..............x2   15, 10drpx2
rear-delt d/bell raise.....x3   15,10,10
seated d/bell raise........x4   15,15,10,10
Barbell shurgs..............x3    20,15,10
ABS TOO!
hanging leg raise...........x3  15,15,10
swish ball crunch...........x3   20,20,20
twists....till dizzy!
Cardio and practice poseing this afternoon.
Carbs are lower for next few days, but cardio still in, plus training will be more high volume work, reps 15+, upper body only. Really deplete the muscle for a re-load next week..............it STILL contuies!

im only there to watch, and im counting the days so god knows what its like for you!

will i be cheering for you in the overall?????  fingers crossed eh!

Im saw Luke today.  And if any heavyweight is going to beat him, then they are going to ahve to be a lot more than exceptional!

Luke is well on target and looks sharp.  He starts sodium manipulation tomorrow, then carb depleting

As James mentioned have been adding small ammount of salt and or sauce to about 4 of my meals per day. Also upped my water intake a bit.
Two workouts to update, both high voume work. 15-20 reps per set, 25 secs between sets to really deplete the muscle for re-load mid-week.
Saturaday...back............; chins  x3
                                         rev grip pulldown  x3
                                         close grip pully      x3
                                         incline d/bell row   x3
                                         front wide p/d       x3
                                         behind neck p/d    x3
                                         hyperextensions   x3
also did hanging leg raise, crunches, side crunches x3sets of each.
Sunday....Chest............; cable crossovers    x4
                                       incline b/bell press  x4
                                       flat bench               x3
                                       machine press        x3
                                       pec-fly                    x3
Added dip machine, rope p/down  x3 sets of each. Additonal cardio 20mins treadmill.
Pretty beat this weekend, hardly any carbs coming in and a lot of volume work!.....

Keep it going mate be there cheering you on!!!

Your turn now mate . All the hard work's done now, just the refining and polishing up now. Enjoy.

Thanks Micky and kitty [well done on the pro card!].
Plodding along on the cardio as always, anotherv 45min done this morning. Todays depletion workout is delts n' traps, usual high volume, reps 15-20.
Delts;...........seated side raise.........x4
                    bent-over d/b raise......x4
                    machine front press.....x5
                    cable rear-delt.............x3
                    upright row..................x3
                    b/bell shrug.................x4
Extra carido done on the bike, 20min, low intensity. Starting to feel nervous, looking lot sharper even since last week, am holding water but that will be soaked up when carbs come in. Was 99.24kg this morning, so gotta keep on top of it!!!!

Well done on the weight mate perfect timing by the looks!!!

no sneaky peaky pics mate??
things sound like theyre goin well tho!!

all the best for the big day.

Fans of Luke Nichols can watch the LIVE update reports this weekend when he's competiting at the UKBFF Finals.

Log onto the sticky topic in the Bodybuilding Competitions & Events and Competitors forum at MuscleTalk to see how he gets on!

been a great journal luke good luck weekend nearly there me and luke will be there supporting you. graham

Here's a few pics of Luke from a few days ago.  The pics are not the greatest quality though and the pants... well, say no more...!!!!!

Outstanding legs as per norm with Luke...

Was chatting to him today about these pics and can def see how his hamstrings have improved but his waist.... Pulled that right in not that he ever did have the huge waist line that alot of the heavy guys do but this is on par with his middleweight days !! And just makes the quad sweep all that more..

Keep seeing Barney's name dropped as the man to look for in the light heavies but na i know full well who my monies on and IMO the man to beat.. End of....

Manimal time to get some moe silver wear ;-)

Oh and bye the way not letting you off over them pants... know your waist is tight but at least buy yourself some of your own and stop borrowing your boys kegs...

Looking quality Luke, quads and hams look awesome!!!Not long now!!

those pants should be up on ebay...........
go on girls!!!!!