Countdown to Heavyweight Action!

Finals mainly. May do a challenge round late summer.
Want be within 7kg of show weight most of summer, will start cardio soon!!! Currantly 114kg

All good  so far thanks. Finals later in year mainly, may do challenge round late summer. Want to be a lean 106kg most of summer, so an easy run in, felt i over dieted last  year. Currantly 114kg, so cardio starts soon!!

Luke Nichols


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.

Lets be honest now Mr you trained later as when Henry and I was waiting for you at the gym you were still tucked up in bed !!!!!
 
:-)

You tell him sam!!!

Yeah, your right, in the land of nod!! Cosy really!
Get tired from carrying your arse round the gym, needed bit more zzzzz'S!!!

Set the arlarm and turned up on time!! 3 of us for bis and legs.
BICEPS;.....drag curl..........x3  15,15,10r/p6 r/p5  40kg
                 rev cable curl....x1  15
                 Preacher machine...x1   18  81kg
CALVE;....  on leg press........x3   15,15,10r/p6 r/p5  450kg
                 on hack slide.......x1    15   200kg
HAMS;....... lying curl.............x4   15,15,10r/p7 r/p5 , 20
QUADS;....hack squat...........x3   15,15,12r/p6r/p5  250kg
                Started leg press for 1 set of 500kg, soon racked it due to pain in right hip.
Finished with 3sets 0f hanging leg raise for abs.
Good session, re-feed then back to bed!!

Did upper dc style training on monday, weights the same but muscle under more tension, slowing down slighly keeping control, still all heavy.
Today was bis and lower body, incresed on weight from last time still getting numbers and good form. Hams have improved, quad sweep better. Front squats ground out good reps with 130kg. Had best week of the year training and eating, weight up to 18'7. heaviest since last jan09. Keep going for couple more weeks then put down a 4day week split. Still building. More of the same, its boring but its part of my life!!!!!!!!!!!

chest,delts,triceps,back done today.
incline fly............x3  15,15,10r/p5r/p4
incline smith press......x1  15  weight increase 100kg.
delts.
seated d/bell press........x3  15,15,11r/p6r/p5
machine side raise.........x1  18.
triceps.
skullcrushers..............x3  15,10,9r/p5
hammer dip...............x1   15  weight increase  120kg.
back.
reverse grip p/d..........x3  15,15,10r/p6r/p5
wide p/d to front........x1   15
bent over row...........x3   15,12,10  140kg.
finish off with abs.. good session..still lovin it!!

Monday morning bicep/leg combo.
Bis;........single d/b hammer preacher   x3  15,15,11r/p6r/p5. 
              reverse curl cable   x1  15
              preacher machine  x1   15
Calves;....seated raise         x3   15,15,10r/p6r/p6
               raise on hack       x1   20
Hams;.....lying curl              x3  15,15,11r/p7r/p6
               seated curl           x1   18
Quads;... was leg press, but changed to sore hip..so
               hack squat           x3   15,15,12  
  finished with leg extensions fst style x7  12.  nice!!!!
Kept stronger and fuller through out training DC style, been very tired of late and couple of aches, so will change to 4day week, still heavy rest/pause with bit of added FST...see what happens!

Good stuff Luke keep it going mate!!!

Today another lower body, last in x3 dc split, so made it worth while!!
Biceps;........ drag curl.............x3  15,15,10r/p5r/p5
                     spider curl..........x1  20
                     preacher...........x7  fst style...........ouch!
                     rev.cable curl......x1  15.
Calves;.........raise on leg pr.......x3   15,15,10r/p6r/p5
                    on hack.................x1    20
Hams;..........seated...................x3  15,15,10r/p6r/p5
                    lying....................x1    15
Quads;.........front squat...........x3   15,15,8   up to 140kg.
                     extensions..........x7  fst style ...........................done!   nothing left, weekend to recover!   Will take few days off next week as moving, and good to rest. Back with x4 split soon!!

After a week off training and another change of address[4th move in 4years]. Am back in the gym on a 4 day split; mon,tues,thurs,fri. Still doing Dc style plus fst style on final movement.
Yesterday started off with legs!
Calves;........raise on hack......x3  15,12,10r/px2
                   fst stylex7...12
Hams;.........seated curl.........x3   15,15.10r/px2
                   lying curl......fstx7  12s
Quads;........front squat........x3    15,12,9
                   extensions...fstx7  12's.
Lots of reps, mad pump, weight pretty much same as before week off.  Hurting all night!!
Today[fri] was;..
Biceps;......alt dumbell cul....x3  15,15,10r/px2
                 preacher....fstx7     12
                 forearm rev curl....x1  15
Back;........hammer rev p/down....x3  15,15,8r/px2
                 deadlifts..........x3   15,15,10
                 incline cable p/down.....fstx7...12s
abs;......... crunch machine.......x3   20,15,12r/px1

Need the weekend to rest; then start and end next week with chest,delts....add in legs and back in middle.
Lost bit weight 110.5kg; but look better, intensity and good eating will keep me leaner/harder now. Lets see where this takes me!

your workouts are very smiliar to mine, love the dogg crap style and also doing some fst at the end.

Hope all is well for you Luke

Helder

Helder07


your workouts are very smiliar to mine, love the dogg crap style and also doing some fst at the end.

Hope all is well for you Luke

Helder

All good Helder, thanks. Enjoying this style with added FST, serious pumps!
Hope all is good with you.
L.

More of the same today. Chest/delts/triceps.
CH;........ incline d/bell press..........x3  15,12,9r/px2 50kg
               incline smith press.....x7 FST  12's. changed angles on bench as progressed. start 45' fin 25'.
SH;.........seated d/bell upright rw......x3  15,10,10r/px2
               d/bell side laterals.......x7 FST 12,s
TRI;........overhead tri bar extension...x3  15,10,8r/px2
              rope p/down.........x7 FST  12's.
Good pump, Felt good throughout. Struggled at triceps lot of power used up on pressing moves.

Tuesday afternoon, another DC- Fst style session. Legs again that came round quick!
Started calves, finished on quads all done in 80mins. Pumped, vitargo,creatine,glutamine in. Lay down, then protein, another lay down!
Next up back on thursday.
Lost bit weight due to higher intensity, more cardio like training, feel fitter for it, want to stay close to target weight. Gaining muscle whilst keeping lean can be done.

Chest/delts/triceps,today. dc and fst style training, enjoying the pump, but still not recovered from previous workout, give it few weeks to see if adjust. Gone from 3day split to 4 day with added fst, better eat more dinners!

After bis and back last tues taken couple days off due to feeling bit rough, got cold cant remember last time had one! Maybe due to not recovering quick enough. So back training friday.

Hope you feel better soon big man!!

All better thanks mate, had good few days off ate well over weekend.
Train bis and back this morning, 3 of us took its time but was good un.
Biceps;.....single d/bell hammer curl   x3   15,15,11r/px2
                seated dbell curl      x1    25  18kg
                preacher     x5  fst 10.  upped weight dropped volume, save on joint pain.
Forearm;.... cable rev curl   x1  15
Back;.........close grip p/d   x3  15,15,10r/px2
                  wide p/d    x1  15
                  rev gp bent over row  x3  15,12,8
Bit of abs to finish, flagging at the end, forearms smashed!