Countdown to Heavyweight Action!

So its finally done for this season anyway. Grabbed a 2nd at the Hercules yesterday. Pleased with the way i looked and got invite to 2010 brit finals....so job done. Lee Spencer won class and overall and looked great, he has a great physique and a real threat for next year, although i will make it tough for him!!.... So already planning off season dieting and training and will once again put it all in a journal or TROG.
Backstage yesterday, me, lee spencer, lindsay bruce all lying down feet up, half asleep most of the others pumping up, swigging brandy,eating choc....some people just need to relax on show day. Enjoyed it all.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Well done Luke heard you looked great!!!

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

Well done mate - you looked loads better yesterday.  You can gain a few more kgs now and look even better next year

Great news Luke, wish you a great off season for 2010.

Helder

well done on the placing and qualifying!  a whole year now to improve and bring a better package to the finals next year!

bicep reattatchment surgery recovery journal
no shows this year :-(

Well done! You looked great yesterday and had an awesome routine

Training by www.fitness121.co.uk
Diet by www.healthyaction.co.uk

Thanks for the feed back, means a lot. Confindence was battered after finals, but got a bit back after Hercules show. Both shows are history now and i've got my invite to next years Brit finals, so have something to once again aim at....
Had few days off training, just spending time with family and catching up at work. Still been eating pretty well most of the time, havnt gained that much on the rebound. Did train today, lifted pretty good, will be trying out DC training to see if its any good for me, been reading about it for months, so will give it go up till xmas.... Need to improve on upper chest, back thickness more tricep and forearm, will be including cardio in the offseason also, something i tend to neglect!
So as from next week will let you know how i'm getting on plus offseason dieting, as i need to eat more!!! No rest for this boy...its back to what we do!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Good positive attitude Luke.  Good to see the confidence back.  It's tough up there at the Finals, so the only way around this is for YOU to be even better.

Had a trip to the gym to try out workout no.1 of DC training. Today was biceps, forearms, calves, hamstrings,quads in that order. Two exercises of each, lots of deep stretching, high reps rest/pause style. It went like this.
Biceps..... e-z bar curl x4  15,12,10,6  add weight each set, get the reps r/p style.  hard!
                preacher machine x1  20.  keep it pumping!  r/p to get total.
Foreams.... reverse curls x3  15,15,10  add weight each set..as above
                 barbell wrist curl  x1   20.
calves.....  leg press raise  x3  15,15,10
                 seated raise x1    20       all as before.. keep it moving!    puffing now!!
Hams......  lying leg curl  x3   15,15,10   same, r/p style.
                 stiff leg d/lift  x1   15      lots of stretching, deeper burn now!
Quads......  hack squat   x4   20,15,15,15   this took a while r/p style.     struggling now!!!
                  leg press     x1  15.      keep it going piston style!

Done! so was i!!.  I know why the bigger compound moves are at the end of the workouts because when they done, you got nothing left!
Look a nice colour now, should fit in at the the Halloween party!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

looks a good session mate.

what do you do with your diet in the off season?  strict or all out bulk?

bicep reattatchment surgery recovery journal
no shows this year :-(

dazc


looks a good session mate.

what do you do with your diet in the off season?  strict or all out bulk?

Hi dazc.
 
Eat clean most of the time, protein higher, than rest, do eat more carbs on training days in off season. Have cheat meal on sundays and the occasional treat in week if want. Do stick to off season diet and eat every 2.5 hours. I still weigh stuff...proper geek!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Luke Nichols
 
I still weigh stuff...proper geek!!

lol ive been doing that too, havent been able to give it up since doing comp prep! 

bicep reattatchment surgery recovery journal
no shows this year :-(

Tryed out another DC workout on monday. Chest,delts,triceps,back width and thickness. In that order, x3 sets r/p on final, then x1 all out set, keeping it moving. Went like this;
Chest..... Incline d/bell press...  x4  15,12,10 6 r/p last 2. worked up to 60kg d/bells.
                lncline smith press...  x1  15 all out pump.
Delts..... smith front press....  x3  15,12,10 r/p
               side raise machine..  x1   20
Triceps.... e-z bar p/downs..    x3  15,15,10
               dips........       x1  15 bodyweight.
Back W... wide pulldowns...  x3   15,15 12
                reverse p/down    x1    15
Back TH... reverse bent over rw... x3  15,12,10
                deadlifts.........x2   10,6  no r/p on back thickness. 4plates a side for final 6.
Pretty hard work, reps higher than norm but heavy, using rest/pause style a lot. Took just over hour.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Wednesday workout was biceps,forearms,calves,hams,quads...only did this saturaday, but feel up for it again!! more rest/pause style work, highish reps,heavy weight....
Biceps........ alt d/bell curl.....x3  15,15,15 r/p
                   cable reverse curl.....x1  20
                   preacher curl....... x1    20
calves.......  hack calve raise.... x3  15,15,15
                   machine toe press...x1   18
Hams........   seated leg curl......x3  15,15,20 r/p
                   lying curl............x1   20
Quads.......  front squat........x3  15,15,8 no r/p
                   machine leg slide...x1  25
Toasted!!  Enjoying it so far!  ache a bit. More on friday.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Been eating pretty good , high protein , carbs at every meal. Adding good fats, 7 meals a day, loving my dinners and training ...Happy days!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Still on the DC style training at moment, am enjoying it. Did the upper body workout last friday, most lifts increased, was sore over the weekend from it! Today was biceps and lower body, put in some differsnt moves to keep it fresh, still same high reps, weight increse every set, rest/pause style. Finished on hack squats today last set 230kg deep reps for 10.  Strength up and bodyweight, 17'7lb. although on re-bound, still leanish! abs,seperated,still look like a bodybuilder!just!!......... Have increased my supplerments, doing plasmajet and nano-vapour pre-training only, plus beta-alanine daily, to improve recovery/delay fatigue. Protein/bcaas/glutamine throughout the day. Eating good foods also. Have set goals for the rest of the year and next, so gotta get em!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

More Dc style training on wednesday and friday, pretty much as logged, do increase weight when can, hitting the reps easier now. Still using rest/pause style, that dont get any easier! Beating previous weeks poundages every time and thats the key to DC stlye. Similar to Dorian Yates high intensity, x2 warmup then x1 all out set, did this over 10years ago[!] and got strong. This seems to be going same way, up to 140kg front squat for 8 deep un's. Glad of the weekend to rest, cns takes a beating.....doing all this on good food, protein powders, pre-workout formulas and beta-alanine...plus 12iu gh, 20iu slin, 75mcg igf and preg mgf...!! just kidding thats my xmas list!!xxxx

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Currant off-season eating. Training days.
7.15.am   100g oats, 4LEW, 50g protein, tbsp ground almonds, 150ml milk, 200ml water. Blend.
                x1 banana, walnuts, few raspberries, 250ml natural yogut. Mix..Eat.

8.45am    2g beta-alanine, pre-workout drink.
9.15am     TRAINING. sip drink with  30g Vitargo,2g bcaas,5g glutamine,3g lecuine mixed in squash.
10.30am  P.W.S.  40g protein/70g Vitargo/5g glutamine. 2g beta-alanine.

11.30am   chicken breast or lean beef, 100g rice or 250g spud, fruit.
 
2pm.        as above.

4.30pm    Protein drink with carbs....50g pro, 60g carbs.

6.30pm    evening meal, anything goes! as long as 60g protein! 

9.30pm    80g oats, 50g protein, walnuts, yogut, all mixed with bit water.

10.30pm   25g slow-release pro + 10g glutamine in water.

Days i dont train slighly lower carbs, otherwise the same.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

is this version of the DC system somethin that Dante has done up for u??
(dante being the guy who came up with Doggcrap..)

its just ive never seen anyone increase the weights thru the rest pause sets, and obviously most just stick with the 1 exercise per body part..
will be interesting to see how it goes for u..

My Youtube Vids

The MRM Way

Hi Mr M,
Straight forward DC way. One exercise. eg. incline press x3 sets 15,15,last set only rest/pause as many as, each set has weight increase. next exercise eg. incline fly x1 set only [been called widowmaker by Dante] pump all the way through total 15reps, increase every weight every workout if poss. Have read loads on this and spoke to some who have used, both good and bad reports, wanted to give it a go myself, so myself and training partner are rolling on.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action