Countdown to Heavyweight Action!

pitbulladams


Was hardcore..

Poor man even had to go out to the carpark, was pulling a whitey lol

Chest tomorrow then Mr Nichols ?

Can't wait lol

Big girl's blouse

Dont belive him James, hard as nails me.

You should have seen state of him!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Hey luke, how,s things mate??
Will be keeping tabs on your progress journal should be great reading!! Got a great team around you now mate best of luck!!

Just want to say Luke is one of the most approachable guys on the bodybuilding circuit, he gave me loads of confidence when I came back competing 4 years ago, I would like to say a big thanks for that.

 He also has a fantastic physique you guys are in for a shock that haven,t seen him!!! with the most outrageus
calves going!!!

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

Nice one Micky, all going well matey, finding my feet on the diet and feeling pretty excited, tightened up already!
Thanks for your kind words and surport, will be suporting you soon too no doubt!

Hope your trainings going well, sure to catch up with you over way or mine.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

wednesday. chest and abs.
weighed crunches;leg raises;bench crunch all done as giant set , x3 many as.

Chest; fly machine x4.. 15,15,10,10
            decline press x3.. 12,8,6dropset
            incline b/b press x3.. 12,8,5dropset
            incline hammer pr x2.. 10,10.hold top contraction
            cable crossover x3.. 20,15,15

Finished with 25 mins crosstrainer...........sweaty mess by the end!
People asking me if im dieting as looking leaner.......this can only be a good thing...

No afternoon training today, rest up ready for back attack in the morning!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Thursday, Delt day!

Warm up the joints, then begin!
Lateral raise machine..x4,  15,15,10,6drop set
smith front press..x3, 12,10,8
press behind neck..x3,  10,8,8drop set 
bent over raise..x3,  15,10,10
machine rear delt..x1, 25
Dumbell shrugs..x3,  15,15,10
DONE.
Press behind neck done on bench with no back, to make core muscles work harder!

25Mins high incline walk to finish.
protein and vitargo, yuimmy!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Due to work commitments trained at flexibility gym today.
Back....rusty bars,bent bars,plenty of discs no air-con! The way it should be!
Been getting a good buzz since James ordered me to add beta-alanine in my diet. Today i also added a pre-workout formula H-Blocker by isatori, carnosine booster with beta-alanine!..You guess it training was frantic, ususal weights used just wanted more!
Back.; reverse grip pulldown..x4  15,15,10,10
           wide T-bar rows ..x4  10,10,8,6
           incline d/bell rows ..x3  10,10,10
           close pulley row ..x2  15,15
            front pulldown ..x1  25
            hyperextensions ..x3  20,20,15

Giant set of abs, cruches,l.raises,side crunches  x3
  Job done.   biceps later@4.30pm

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

What gram of beta alanine was that Luke?

James Collier
Sign the petition to stop VAT on sports drinks

Its got it down as a proprietary hydrogen binder! 5.158g.
 l-histidine, citrulline malate,caffine all in there too.
Also had my usual 3g of beta-alanine pre-workout.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

No training or cardio today. Feel tired, but look improved.
Weight first thing was 17.3- 242lb. Only 20lb to go make 100kg cut off weight. 16wks from today. Do that easy..,bring it on!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

man that is all hardcore so far! ur gunna look awesome!!!
are u still doing the personal training and posing stuff with flex n pex while ur cutting up luke!?
cause i came down 3 sundays ago now, i think, for the day with u and sharon, was just me and this other lady, was a brilliant day, and helped alot, really appreciated it!!
now iv got a comp date set for the 2nd august, and really need more of ur help, lol, with the poses and routine!?!?
cheers
luke

Hello big luke.
Still doing the flex pex thing and the p.t, all busy at the moment, plus dieting! Hope your dieting going well not long now. Any help mate your welcome to come down, contact sharon or my e.mail. l.corpus@hotmail.co.uk.
Keep at it matey, you have a great shape go and show it off onstage!
All the best.
Bigger luke!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

ha ha cheers er i suppose bigger luke...just!!!
cool glad ur still doing it cause really need ur guys help now!! not long woohoo!!! thanks for the quick reply! keep up the dieting to, ur gunna blow em away!!
ill email u!!

Monday morning, blus sky, Gasp shorts, MT vest time for training!
no morning cardio today, straight into training.
Chest;  Incline barbell press.. x4 20,15,8,8
             incline hammer pr.. x3 15,10,10
             fly machine.. x7 10......FST-7 Style.
Weighed crunches
hanging leg raise ..x3   superset.. lots!

20 min high incline walk to finish.
Back home to re-feed...liquid everything..got get it in!

Looking tighter, feel little flatter today.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Struggled to get the food in today probably due to hot weather, so blended more, used carb drink on one meal.
Got it in, not looking forward to fish later, my neighbours are moaning about the fishy smell,[I cook my fish outside, coz it does smell!!}....told them am dieting not long to go!! only 4months!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Hey luke, the lournallooks good, will be following, any chance of any progress pics along the way ?

  

Looking for a sponsor for the 2011 season
Stage weight 73kg currently 88kg woop.

LOCUST


Hey luke, the lournallooks good, will be following, any chance of any progress pics along the way ?

He's getting some pics this weekend

James Collier
Sign the petition to stop VAT on sports drinks

Pics coming soon. This sunday in fact, having some photos done in flexibility gym, so hope to get them up early next week.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Hi pal how are you hope to still get some sessions togeher just been busy pal so sorry about that but when we do i will make sure its a good one. The meal plan looks good how u feeling on it?
How different from your normal one?
and it will have to be a calves pose down now cus off MR MCKAY.

bring it pal

Daz Ball - UKBFF Heavyweight Champ

Profile

Luke who's doing the pics ?

And calf show down... guys count me in

Saw you at the stars of tomorrow comp last year i believe, you looked awesome all the best to you this year mate.

Daz Ball


Hi pal how are you hope to still get some sessions togeher just been busy pal so sorry about that but when we do i will make sure its a good one. The meal plan looks good how u feeling on it?
How different from your normal one?
and it will have to be a calves pose down now cus off MR MCKAY.

bring it pal

Haha look forward to seing the "calves" posedown Daz!!
hope your well mate and see you fri!!

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

Daz Ball


Hi pal how are you hope to still get some sessions togeher just been busy pal so sorry about that but when we do i will make sure its a good one. The meal plan looks good how u feeling on it?
How different from your normal one?
and it will have to be a calves pose down now cus off MR MCKAY.

bring it pal

Hi champ,
Hope your well. Took some getting used to at first, but all good now. The foods were pretty much what i was used to, apart from the linseeds they get everywhere, found some in the bath the other day! Look forward to some workouts pal.
Good ole Micky dropped me right in it with the calf comment,  but lets do it big boy!
Probaly do it in Nottingham on sunday 18th....

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Scott32


Saw you at the stars of tomorrow comp last year i believe, you looked awesome all the best to you this year mate.

Nice one Scott, hopeing to be more cut plus few kilos more for the finals.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

pitbulladams


Luke who's doing the pics ?

And calf show down... guys count me in

Super Baz and his mighty camera.....hope he's got wide angle!lol

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

corpus luke.

pitbulladams


Luke who's doing the pics ?

And calf show down... guys count me in

Super Baz and his mighty camera.....hope he's got wide angle!lol

Panaramic view yeah ;-)
 
Baz takes some cracking shots, i might have to get on his case for some more.
 
 

Early rise today.....Leg day.
Hams;  seated leg curl.....x4.. 20,15,15,10
             lying curl....x4.. 15,12,10,6r/pause.
quads; extensions..x4.. 20,20,15,10
            smith squat...x3 .15,10,10
             front squat...x2  .10,10
             one legged leg press...x3  .12,12,12each leg!
             extensions[ lying down}.. x3  15,15,15
Plenty reps, plenty sweating. Gonna take a blanket next week, due to the ammount of lying down i did!!

Try extensions lying down,or as far as the backpad goes, feel it more up top.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

2nd workout today.
Calves; toe press on leg pr...x3  lots, never count
             standing raise, 1 leg at time...x3
             seated raise...x7   12......FST-7 STYLE
big pump.
 10 Mins on high incline walk is all i could do!
 Playing basketball with my 12year old later, that should be fun!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

corpus luke.

Playing basketball with my 12year old later, that should be fun!

No wonder you have big calves playing basketball at your height!

Back today....Golds gym, Bedford.....Got great back equipment there, so if your near by go check it out.

Back;   Hammer iso row. reverse gp..x4.. 15,15,10.8
            One arm hammer row...x3.. 12,8,8
            Incline dumbell row...x3.. 10,10,10
            Hammer reverse p/down...x3.. 10,8,8  SUPERSET WITH    Pullover machine ...x3.. 10,10,20
            Hyperextensions....x3 ..20,15,10

Felt strong throughout, good form. Hold at the top of the movement for better contraction.
Certainly looking more seperated, dropped couple more pounds this week,even though havnt done as much cardio.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Started today with cardio, long walk in the drizzling rain....approx 60mins.

Trained at flexibility today, delts and triceps.
Delts; smith front press...x4.. 20,15,10,6 rest/pause
           seated d/bell lateral raise....x4.. 15,15,10,6 drop
           rear delt machine....x4.. 15,15,15,10
Triceps; lying d/bell extensions...x4.. 15,10,10,8
              close grip press...x3.. 10,8,6 r/p
              pushdowns...x3.. 12,10,10
              overhead rope extension..x3.. 10,10,6drop

Worked at faster pace than norm, strong on front pressing, enjoyed triceps great pump.
Weekend off. Photos being done sunday.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

look forward to seing the pics Luke!!

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

Cardio done over weekend, no weights.
Had pizza and Ben and Jerrys yesterday, went down a treat!..still weighed in lightest yet this morning 17,2'.

Gun show at Golds today!
bis;  seated d/bell curl....x4.. 15,12,10,6drop
        preacher machine...x3.. 10,8,6drop
        cable curls [single]..x3.. 12,10,10
        crucifix curl.... x1.. 12 hold at top
tris;  pushdowns....x3..15,15,15
        reverse p/down...x3.. 12,10,10
        skullcrushers....x3.. 12,10,8

All done, cardio later.
Pics done yesterday, will get them up when got from photographer, later this week.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Just a side note.
Stuck to my diet now nearly 3wks, just about everything mentioned on the plan that James drew up for me has been eaten or drunk. Yesterday had pizza/ice-cream re-feed [its not a cheat meal,coz i needed it!], but today i'm so hungery!..Food as to plan, yet counting down to the next one.......OH the joys of dieting and only another 14 weeks of it!..... I love this sport, you really find out loads about yourself!!
Stay classy fellow meatheads!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

LOL @ bringing a towel to leg sessions due to the laying down... i have often done this and left sweat angels on the floor

PROUDLY SPONSORED BY
 
2012 OFFSEASON JOURNAL - CLICK ME

Chest today.
Fly machine...x4.. 15,12,10,10i
ncline b/bell press...x4.. 12,10,6r/p,12
machine flat pr...x7.. 12  FST-7 STYLE
hammer incline press...x2..12,10  top part of movement.
cable crossover....x1...15  slow and squeeze middle.
Great pump using FST-7 style training, weight not an issue as its all about full range and squeeze.
 
Finished off with 20mins on the treadmill, high incline walk.
                                       

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Hello Luke mate,
looking forward to the show.
Will be exciting to be in a new class. All new territory for me. Great to see how your condition comes on..keeping a beedy eye on this thread lol!
All the best mate. You look terrific in shows to date. Will be a great comp for sure.
Keep banging!!

All good Barny,
Ploding along at nice pace at the moment, long may it contiue.
Hope your good pal, still training hard...you know it makes sense.!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Had my son with me today, he had 2 teeth removed yesterday and was feeling run down.
But he still trained legs with me!
Hams;.....Lying leg curl..x4... 20,15,10,10
               seated leg curl..x4.. 15,15,15,10
                stiff leg deadlift..x3.. 10,10,10
Quads;....extensions.....x7 .. 15 FST-7 STYLE
            At this stage my 12 year old give up! think he went to call childline! But he did last this long.
                Leg press, 1 legged...x4.. 15,12,12,12
Calves;    Press on leg pr...x4.. 20,20,15,15
                standing 1 legged..x3..12,12,12

Thats it done. Slight pain in left knee,so no squatting this week............

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

barny bear


Hello Luke mate,
looking forward to the show.
Will be exciting to be in a new class. All new territory for me. Great to see how your condition comes on..keeping a beedy eye on this thread lol!
All the best mate. You look terrific in shows to date. Will be a great comp for sure.
Keep banging!!

Ah Barny!  I have heard about you.  Welcome to MT - hope you stick around and post more

James Collier
Sign the petition to stop VAT on sports drinks