Countdown to Heavyweight Action!

Heavy week round two complete!...Upped weight in  most if only by a little, still in 5-9 rep range. This week PB squats 250kg for 5.  Incline bb press 150kg for 6. smith front press 120kg for 6. skullcrushers 85kg for 7. Not all in same workout i may add!!
Having put biceps and triceps in more frequent they seem to look lot fuller, every week is heavy on them plus an extra more volume work, thought i may overtrain them but feeling good, eating well and more of, so keep it going...as ive got older i train a lot more smarter, my training partner is 22 and always trying to add weight..i let him then kick his arse...this fella not finished yet!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Luke Nichols

Welshy


What a fab positive post .. windy cheat meals indeed LOL !

Always improving, as long as you do that you will always be a winner

Why thank-you little lady, hope you and yours are doing well, still bakeing great biscuits!
Im not the most popular member in my house after cheat meals...gonna get the family a clothes peg each for crimbo!

 
You should try being in our house LOL ! We're both at it
 
All good thank you, will be bringing more gingerbread dudes to the next MT show

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

amazing progress, just read every page!
 
never stop the hard work, you are an inspiration to say the least.
 
 

Hi Luke hope your well mate catch up soon I hope!

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

tprice_17


amazing progress, just read every page!

never stop the hard work, you are an inspiration to say the least.

Thank-you. Glad you enjoyed the read! Thanks for dropping in will always keep trying to improve if omly a little bit at time!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

micky


Hi Luke hope your well mate catch up soon I hope!

Hey Micky, cruiseing along fine at moment. Hope you good round your way and training hard im sure! See you soon.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

So as we approach Christmas (already!) am still chipping away at this ole body hoping to improve it! Y3T week 3 at moment, high reps, drop sets more iso work, tough week ahead i know but wouldnt want it any other way! Last week owned the week2 routine!! well improved from last time round. Have backed off slightly on overall daily calories, am doing around 5,000 now dont feel as bloated was on 6.000 pretty much clean foods and shakes, but dropping it down feel better and weight still same,(110kg), dont mind maintaining this and concentrate on brigging up detail and weaker areas. Gonna get into new year and push on again......this dont any easier always learning!!!...it contiues!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

quick update on Y3T.  3rd week done, threw everything at it, was destroyed and slept like a baby!!..shoulder workout carzy, huge pump.wish they stayed that full like forever!!;)
Back on the heavy circuit again and improved in strength since last time round. 5plate deads after 2types of bbell row, havnt done that kind of weight for about 7years!(had big hip injury in 05, this movement and squating makes me nervous!!).. Feels good to move big weights, if only for a week..increasing intensity, always.
Am holding good weight and looking full...stick to plan till early new year then make adjustments then(cardio,food increase or de-crease).
12 more sleeps.;))

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Nice one Luke, glads it all going to plan, keep it up mate !!!!
Definate dedication there mate, training shoulders in the carzy, QUALITY.
Have a good Christmas !!

funnkymonkey


Nice one Luke, glads it all going to plan, keep it up mate !!!!
Definate dedication there mate, training shoulders in the carzy, QUALITY.
Have a good Christmas !!

Carzy!!lol.   Well spotted!  Fast fat fingers not useful when typing!... Useful at other times.....stratching yourhead,picking your nose,stiring your tea!, early night in with the mrs!!...and so on! ;)

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Hello peeps, havnt been on for month, enjoyed the festive season so much forgot to update. Slapped wrist for me!
Did rest up for week, then back on, changed slightly y3t was going well, moving good weights took advantage off big dinners and really pushed on the heavy weights, felt good so went for it.....x3 training a week 5sets of 5reps, mainly compound work. Squats, deads,bbell pressing close grp press.fatbar curls, clean and jerks. Monday,wednesday,friday rest other days. Going well..strength up, eating well.
I do cardio also now on off days, to keep genral fitness levels up. Hva e couple of slight strains at mo!! so keeping eye on them..this is due to moving more weight but all this has a purpose. Will go back to y3t for sure. Cals around 5000 clean as can, if i fancy something off diet i have..way i roll!!
Hope you all at it again this 2012.....show season is getting closer....ukbff MT show in june, always a crowd pleaser..pop it in your diary 24.06.12  ;)

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Great session today buddy really pushed my limits thought I was gonna throw up loads of times :)

1 Rep Max hardcore gym clothing

Lambo


Great session today buddy really pushed my limits thought I was gonna throw up loads of times :)

Mr Lambo you're suppose to be taking it easy!! Keep an eye on him Luke cant have him injuring him self again! Keep up the good work guys

IFBB British Grand Prix Co-Promotor

fantom

Lambo


Great session today buddy really pushed my limits thought I was gonna throw up loads of times :)

Mr Lambo you're suppose to be taking it easy!! Keep an eye on him Luke cant have him injuring him self again! Keep up the good work guys

Hi Mate, hope you well. I thought it was an easy one!!!!;)...... Will keep a beady eye on this young jedi for you Si.
He;s keen as mustard and have to pull him back now and again, but reckon he could do some damnage...but will make sure not to himself!  All the best.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Had Daz and JC over this last week for training. Daz looking great, could get onstage inside a month if he wanted, realyy is in top condition around 18.3st too.
James kept up but looked battered afterwards, but even he;s walking the walk!
Did Legs with Aaron Lambert..he hasnt trained them since finals so decided to come over to me to do them!..oops, hope he wasnt counting on an easy one!
Extensions...x2 warmups  slow and squeeze. x1 28reps (7 regular 7 slow up/down 7 top half partials 7 bottom half) x1 30 stack for 10 then drop x2 10each.
BBell squats superst bbell walking lunge x3  15squat then lunge length of gym and back.
Leg press x3  1st toes in 15. 2nd toes out/wider. 3rd both 15each s/set.
Stiff leg deads x3  12. slow and squeeze.
Dbell lying ham curl x3  many as..6--12  proper hard this, burns the hams...ask Lambo!
He nearly went, changed colour and hung out the window  but fair play did it, he wont give up..ever!!!  Weight was insufficent as intensity and pace was the killer...
Rest up/Feed up...move on, ready for the next challenge!
 

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

YO big boy, That leg session sounds like fun, gonna have to get myself over there to do some brutal workout!

Luke Bagster
Sponsored by 1 Rep Max Clothing
 

Luke Bagster


YO big boy, That leg session sounds like fun, gonna have to get myself over there to do some brutal workout!

Hey matey. Your welcome anytime, have to fit few in this year, over yours also. Two bigg Lukeys on the rampage! ;)

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Done good month on the 5x5 routine, glad to finish it was feeling tired, borderline over-train...! Pushed both strength and weight up so it did its job! 112kg, and keeping cardio in now, mainly circuit style early session (non-fasted) overall 300reps, light weights then 20 min walk. Perfer this to boring treadmill, burns enough cals. Training wise gone back to Y3T, enjoyed this last time am putting in rest/pause more than normal, really rate this style as can use decent weight and get plenty reps!.... Pulled a serrate muscle couple weeks back, getting better, but that is uncomfortable little muscle to pull!!
Hoovering up food lot easier now used to it, am very clean on this..sure this is helping in weight and condition, at a gues around 12%bf..have visable abs, detail in back/thighs, actually look like a bodybuilder!!;)..A little one!
Going FIBO in Germany end of April so gonna keep at it till then, show the euro's us at Mt know our stuff!..Blag it anyway..going with Lambo so will probaly sell him to some big beared German tranny!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Thats a real interesting approach to cardio with the weights circuits. I may try this to give me some variety. Could even pickup a kettle bell and do it anywhere.
 
Saw you at your gym a few years back when came to one of the posing seminars. Working in northampton at present so may pop over for a change of scenery training.

bulkaholic


Thats a real interesting approach to cardio with the weights circuits. I may try this to give me some variety. Could even pickup a kettle bell and do it anywhere.

Saw you at your gym a few years back when came to one of the posing seminars. Working in northampton at present so may pop over for a change of scenery training.

I find plodding along on the treadmill bit dull, even HIIT find i chew up muscle, so have this approach, like it, burns cals(fat), mixes it up a bit, well worth ago, not everyday but few times a week.
Pop over if still in Northampton, only 25 mins down A428.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Hi MT er's,  been busy of late but tearing up the weights!! Back split routine training again, had fun on the x5x5 and Y3t but doing bit of both now over x4 a week. Teaching circuits again this year, people wanted me to shout at them so of course i do!! Also do classes with them so cardio is up. Weight hanging around 109--112kg, seem to go up and down, but am fit and heathly. Will post up more training and diet regular.
 Lot on first up FIBO Germany....BP expo...few other UKBFF shows then the best one MT, Bedford...good times. ;)

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Also Hazel and fItbodies putting a Ladies Seminar on 25th March , at our gym Bedford. Mk401sy.  All details on female forum......but will be a goody!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Hi mate, cheers for popping in mine all seems good in Luke land!!

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

Great news on the ladies seminar - fantastic work
 
Hoping to come along.

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

YOOOOO, BIG boy, looks like all is going well mate!

Luke Bagster
Sponsored by 1 Rep Max Clothing
 

Welshy


Great news on the ladies seminar - fantastic work

Hoping to come along.

Hope to see you at seminar.. All ladies doing looking forward to it. Gonna get it filmed also.
See you soon

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Nice one Micky and Luke, hope all good with you two monsters!
 
Will catch up soon. Keep pumping

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Been back on the aminos of late, had bit of time off them, no reason just busy time, only getting 1 shake in morning!! So using powered flavoued amminos before and during training, makes a difference in fueling your muscle for growth and recovery, bcca really underatted product, whole of europe and usa rate these more than creatine, so if not doing get some in ya!! #justsayin!
Training is going well, really feel im getting results on y3t and circuits, feel fitter, ammount of food going in dictates my weight, 5000cals keeps me 109-111kg.
See improve ment in back width/tris/hams/upper chest, so happy!
 

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Cracking on with the training, touch wood no strains, recovering well and growing upto 113kg havnt been that heavy for while!.. reasonable condition too extra weight seems good too..happy!! Training 5days a week too, upped that from 4. looks like this;-
MON; chest/delts TUES;back/hams WED;arms THURS;quads/calves FRI;delts/chest. Twice weekly for chest/delts. Different workouts trying to bring these up, fill it in a bit. Using diferent techniques FST, y3t heavy/dropsets. Enjoying.
Being surported by Vantage Sport using their products, whey rtd, bcaa,cla,zma,pre-workout too, great formula and company new to industry and both Luke Bagster and myself are gonna represent and use VANTAGE for the coming year. www.vantagesport.com @bodypower too and MT show-Bedford.Twitter @vantage_sport. Great value worth a peek!! Will update on how im getting on, early days but seem v.good. ;)

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Banging away on the weights..growing too! Solid looking, good off season look.
Split routine going good.. Over Ultra bodies Finedon today, session with Lambo, curls for girls bicep and hamstring workout. Cable/hammer/drag and e-z curls..pumped! Hams 3exercises all strict and squeezing...great gym, good session. Lambo looking well, target for him is this year finals as he qualified as runner-up last year. Busy time for me at mo, cant target a show, if i do end of the year for me...enjoying growing at mo. ;)

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Yo BIG boy, How you getting on with the Vantage supps, Im finding them good!
All seems as though its going your way in the gym! Im training with that pussy that calls himself Lambo today, BIG shoulder session!! Catch you soon bro.

Luke Bagster
Sponsored by 1 Rep Max Clothing
 

Luke Bagster


Yo BIG boy, How you getting on with the Vantage supps, Im finding them good!
All seems as though its going your way in the gym! Im training with that pussy that calls himself Lambo today, BIG shoulder session!! Catch you soon bro.

Hi mate. Lovin the VANTAGE, mix up well easy taste great and good blend..jamming in bcaa/glutamine too! Get it down ya! Got some in to sell in gym in the RTD bottles, going good, tried all flavours...coconut mixed in oats..lush!
Hope training going good, see on fb you went Monster, leg presess everywhere there!!
Lambo getting owned at shoulders just like i busted him on hams last week!!!
Keep pumping Big stuff, catch up soon

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Had great seminar at gym last sunday, MT/FitBod invited top ladies , Lisa Cross, Lynsay Bettie ,Rene Cambell and Renalte fitness (not going to try spell surname, but you know who she is.) 30 lovely ladies for seminar and training, Hazel and James run it with pics and video so sure to be on here, well worth a peek if even to see me!!!! Great day in all, hope to host more at gym if can.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Bit of dip in training due to not enough hours in day!..been busy plus son turned 15 so made sure he was havin fun..dont mind stepping away from training for family.
Back traing yesterday and today, 2 good sessions done, felt stronger. Targeting some weaker points, so will keep track of them, fine detail at my age, 112kg and waist in, clear abs through my man fur!!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Take a peek at supps am now using. www.vantage-sport.com been putting them in for month now, really great quality and worth a look. Selling in gym/shop too got clients using too, great range of flavours. Isolate blend 24g pro/ 1.36g carb....

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

How do'?.... Been crazily busy of late, Muscletalk show picking up pace/got FiboPower/plus work and family but still been clocking in amongst the weights. Backed off heavy stuff last few workouts, feeling tired but needed to train so adjust to suit my needs. Had few sessions with MT own Aarron Lambo, bounced off each other well, he kept up ok!! He looking well and in good spirts for this year shows!. He also coming to Germany Fibo on the same stand, so wish me luck!! We will have a blast, i know.
Had deep tissue work on back and glutes!!... Worked area well, releasing some hard knots, feel better already, am gonna try have one every 6 weeks, really release the toxins from muscle and keep them more heathly.
Had session at Golds Bedford recent too, got some good stuff does need a more hardcore feel, so am doing more down there to pump them up, Look out for me and Lambo down there, gonna film some too! Keep pumping MT'ers........

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Holding a decent 113kg, fuller in areas been working on, so happy.
As well as vantage supplements, added in xtend scivation bcaas powder during train and first thing.  BTW...try vantage pre-workout XSF !! mental......... ;)

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Sounds all good in here BIG boy!!

Luke Bagster
Sponsored by 1 Rep Max Clothing
 

Has it been that long?  Have been busy boy...head down nailing the workouts. x5week training, bit of bag work for c.v and kettlebell circuits...Pleased with progress, inspired from trip to Germany for Fibo. Stayed good weight for offseason without monster eating (something i really struggle with), Reps in most workouts are minimum of 10, can go up to 50! So fitness is good, solid 114kg. Aarron Lambo been training over our gym of late, so been serious at times but fun at other! Looking well, hit the weights hard in last couple of weeks been pushing each other and he responded well...here's a man that could break some ego's in th bbuilding world! Great physique........
Muscletalk show- bedford in 6weeks, bigger than ever, get your tickets and bring your suncream, always sunny at the MT show.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Aarron Lambo, Who's that??

Luke Bagster
Sponsored by 1 Rep Max Clothing