Countdown to Heavyweight Action!

Helder07


Hi Luke

Its seems DC training is working for you, i am really enjoying it and feels its the best thing for me as my aim is to add thickness and the heavy weights should help with that. 

Anyway my friend enjoy your rest, have a great new year and all the best for 2010.

Helder 

Hi Helder, Happy new year my friend.  Really enjoying the DC training for the last 6 weeks, gonna start the new year with some more as kept my full and strong.
Keep up the good work up at your place matey, will catch up soon.
All the best.
Luke.

After a nice rest over xmas/new year was back to the gym today. Myself and boywonder [sammy!] are contiueing with more DC training as it was good for both of us. Have lost bit of weight over last 2weeks, weigh in at 17st 4lb.. so around 6lb loss due to not eating as much over festive season.
Hope i havent lost too much strength......
Today went like this..
CHEST;....... Hammer incline press.....x3   15,15,9r/p 5r/p 3    
                   Incline smith press..........x1   12  kept weight same, didnt hit target.
DELTS;....... Hammer press.................x3   15,15,10r/p 6r/p 4
                   Machine side raise..........x1    16    no change.
TRICEPS;.... Dumbell press................x3    15,15.10r/p 6r/p 5
                    Hammer dip...................x1     16
BACK;......... Close-grip pulldown.......x3    15,15,10r/p 5r/p 4
                   wide pulldown................x1     20
                    Hammer single iso-rw....x3    15,15,10.

No real change in strength, reps down a bit. Eased in to it with more machine work, felt good.

Boywonder here :-)

Chuffed with us both having a 2 week break then back at it, was a little shock to the system mind...
But the weights moved today were where we left it so the best base to move forward with, and being fresh can see they will creep up nicely.

Sure Luke will agree but feel as we have progressed with DC we have learnt how to move away from the multi sets per bodypart and full balls to the wall all out on one working set, so feel the progression ove rthe next 6 weeks to be greater the our previous blast.

Time will tell.

Bring on Lukes arse kicking ;-)

Boywonder here :-)

Chuffed with us both having a 2 week break then back at it, was a little shock to the system mind...
But the weights moved today were where we left it so the best base to move forward with, and being fresh can see they will creep up nicely.

Sure Luke will agree but feel as we have progressed with DC we have learnt how to move away from the multi sets per bodypart and full balls to the wall all out on one working set, so feel the progression ove rthe next 6 weeks to be greater the our previous blast.

Time will tell.

Bring on Lukes arse kicking ;-)

Today Biceps/forearms/lower body.
BIS;..... barbell curl..........x3  15,15,9r/p 5r/p 4
             cable preacher...x1   15
F A;......barbell reverse curl....x1 20
CALVES;..... leg press raise.....x3  20,15,12r/p 8r/p 6
                   machine raise......x1   20
HAMS;......lying curl...............x3  15,15,8r/p 4r/p 4
                seated curl............x1  15
QUADS;....smith front squat....x4  20,15,12,8  1 extra to warm knees up!
                leg press................x1   25

Good stretching thoughout. Weight down on legs slightly, be back up next time. Back training and eating better already. Have set the goals for this year, know what i gotta do to reach em!

A week of good training done and hungry for more. Bodyweight up over last 7 days and feeling fuller, havnt eaten as much as should but been regular mealtimes.
Did upperbody twice last week, with one lower. Change it round this week.
Today was biceps,forearms and full lowerbody.
BIS;.....incline hammer d/b curl..........x3   15,15,11 r/p 6r/p5
            cable rev curl.........................x1   15
            machine preacher curl...........x1    20       increase in weight on all.
CALVES;... seated toe raise..............x3  15,15,12r/p 8r/p5
                  machine raise.................x1     22       need more weight on machine!
HAMS;..... lying curl...........................x3  15,15,8r/p 6r/p4    increase    x1  20 widowmaker
QUADS;....leg press........................x3   15,15,12    x1 15 w/m.

Increase weight on most of legs and still hitting reps!, more next time.
Chest,delts,triceps,back waiting to be done on wednesday!

Whats your plans this year then Luke or you keeping it to yourself at the mo??

Finish my extension on the house. Co-promoter for the MT show, push the gym business wise.
Have quaified for finals via Hercules show, its something i got my eye on. One step at a time, enjoying training and staying lean[ish]!
Do need bit of inspiration, so will have to come check you out.

Good luck with all of that Luke be good to meet up with you some time for you to have a look and cast the critical eye, see what you think Ican improve on!!

Anytime Micky.

Today sam and i trained at different gym [flexibiltiy] due to both couldnt make early session at golds. So same style on different stuff, its all about lifting strict and heavier anyway.
Biceps;......... barbell drag curls......x3   15,15,11r/p 6r/p4
                     cable preacher..........x1   18
f/arms;..........Single arm cable rev...x1  15
Calves;.........Standing raise...........x3   15,15,12r/p 8r/p 5
                     seated .....................x1    25
 Hams;...........lying curl...................x3   15,15,9r/p 6r/p 4
                     seated.......................x1    18
Quads;..........extensions...............x3   15,15,12 r/p7 r/p5
                      leg press...................x1   25

Powered through, extensions only difference, all felt good. Got harder looking of late and weight stable at around 17st 12lb. Although havnt been eating as much as should, have been strict. So will feed up this weekend then get my head together and start planning my year.!!

sounds like its going well.  do you know which shows your doing yet?

dazc


sounds like its going well.  do you know which shows your doing yet?

Its all good matey gonna keep chipping away, still got eye on UKBFF Finals in Oct, may do challange round that they do at all UKBFF qualifers, late summertime maybe!!
Hope your doing ok

Luke Nichols

dazc


sounds like its going well.  do you know which shows your doing yet?

Its all good matey gonna keep chipping away, still got eye on UKBFF Finals in Oct, may do challange round that they do at all UKBFF qualifers, late summertime maybe!!
Hope your doing ok

i cant compete this year now after tearing my bicep tendon , but im going to be at nearly all the ukbff shows watching, so if you do then chances are ill be there and give you a shout!

Read about your injury mate, not nice. You WILL come back from it. Had a 10% tear in my left bi back in 2005, wasnt off the bone enough for surgey sey me back 10 months but stay postive mate, soon be adding inches to your guns.

Upper body, DC style today. Chest,Delts,triceps this morning, will do back later as not enough time!
Hit target in weights and reps, so will increase weight next time.
Food wise, am being better, keeping to a program. Protein at 430, carbs at 400, should grow on that!!!

Bis and legs this morning, 3 of us today, me, sam and Henry, he's doing the MT show in june will be in the lightweights, gonna be training with us for a while looking good for showtime already!!
Biceps;.......alt dumbell curl.......x3  15,15,10r/p 7r/p 5...24kg
                  forearm cable rev curl....x1     15
                  preacher curl...........x1    20.. 74kg
Calves;.......Hack raise..............x3  15,15,12r/p 8r/p6..240kg    widowmakerx1  25
Ham;..........lying curl...x3  15,15,10r/p 7r/p 5.    95kg
                   seated curl...x1   15.
Quads;......front squat.....x3    15,15,7   130kg.
                  leg press.......x1     22     350kg
even did some abs!!! not even summer!!
Went quick even with 3 of us. If i could figure out how to photos on here, i will!!!
                  

Two more DC sessions done and making progress, Bodyweight at 18st, in ok condition, can still see abs and seperation anyway.
 Today trained bit later on own, so changed to normaln style sets and reps.
Chest;........incline barbell  press...x4  15,10,8,6  140kg
                   flat fly.......................x3   12,8,8
                   reverse grip flat press.......x3    10,10,10 superset with  cable crossover..........x3   12,12,12
Delts;..........Seated d/bell upright rw...x4  15,10,10,8 superset with  stand side raise...........x4   12,12,12,12
                   seated d/bell press..........x3   10,10,6   45kg
                    machine press..........x1   25.
Triceps;........overhead d/bell extensios....x4   15,12,10,8
                    rope p/downs..........x3   15,10,10

Nice change, worked through preety quick. Big pump in delts, havnt been getting that of late.

How you getting on with the DC?  Simon and Daz complained of injuries with it.

James


How you getting on with the DC?  Simon and Daz complained of injuries with it.

Liking the DC style, increase in strength for sure so i can see why the injures, knees bit sore. Will run for few more weeks on 3day week training then up to 4day split routine. Plus i'm young and sprightly compared to those two!!!!!

it looks like things are going well for you. 

forgive me if i missed this, are your plans for this just the final in oct/nov, or are you planning for any shows earlier than that?