Countdown to Heavyweight Action!

Luke Nichols

funnkymonkey

Luke Nichols


Had good week on the 12-15 rep range last week, that was until thursday when i got a bug picked up from the children, have been run down so it didnt surprise me that i got it. Havnt trained since as trying to get over it, weekend at British Grand Prix didnt help, great time but shattered, lost load of weight and hope to get back on track this week, 14weeks out from brit finals and at this rate will be in the middlleweights!!!!
Heavy week  6-10 this week ,when i get in gym!...for now am trying to it. 

Ahhh the legendary stag weekend, glad you all had a great time, wouldn't have made it in the end anyhow, had to work !, but looking forward to hearing the stories.

Hi Paul, had a good one mate, usual boys fun, will have to tell you about sam in his hotpants at silverstone with 100,000+ F1 fans not looking amused, we were!! Keep pumping fella!

Lucky it wasn't televised mate !!!, were they from his own hotpant collection ?

Session with Mr.Beef at the big boys gym!!  Legs.
Calves.......seated raise.......x4    20.15.15.10r/pause.
                  standing raise....x3    15,10,10.
Hams.........lying leg curl.......x4    20,12,10,8r/p
                  stiff leg deadlift...x3   10,10,10
Quads....... leg press............x4   20,12,10,10
                  smith squat.......x3    10,10,10
                  extensions.........x1    10r/p and drop. total 30reps.

Puffed and panted through but got job done. Best workout in few weeks, lets hope it continues!

Delts and triceps, abs.
seated side raise..........x3   15,15,15  warm up
smith front press..........x4    10,10,8,6 r/p. 120kg
stand side raise............x3    12,10,10  up to 30kg
bent over s/set front raise..x3   10,10,10 of each
shrug behind neck.......x2     12,10
Tricep.
close grp press............x3     15,10,10
close pushdown..........x2     15,10  wider p/d....x2  10,10
kickback......................x3      12,10,10

abs too.  Good pace trained with big G and he can press [220kg bencher] hung with him on front pressing, owned him elsewhere. Great workout.

Monday morning with Henry at flexibility, back and bis,  9--12 rep range week.
Back............front wide p/down..........x4    15,12,12,12
                   bent over row................x3      12,10,8r/p
                   3/4 deadlift.....................x3     10,10,10   all 140kg
                    rev grip p/down.............x3     12,12,10
                    hyperextension.............x1     40
Bis.............  olimpic bar curl...............x4     12,12,10,7r/p
                    seat d/bell curl..............x3      10,9,6 r/p
                    preacher.......................x3      12,8,15

Pumped. did cardio first thing 40 mins, more later.

Tuesday chest, tricep combo with Henry at flex.
CH.......incline barbell press..............x4   15,10,10,6r/px2  120kg
           smith decline press...............x3    12,10,8r/p  100kg
            incline fly..............................x3    12,12,12  38kg
            cable cross..........................x3     12,12,12
TRI......d/bell crossbench press........x3    12,10,10 50kg d/bell
            wide p/downs......................x3    12,10,10
            bench dips w/weight...........x3     12,10,10drop  upto 40kg added
Abs later with c.v. Felt good. Full 5 day week this week bring it!!

Keep it pumpin Luke!!!

Still pumpin champ! all the way now...no rest up's!!
Legs yesterday with henry, killed it with calves, hams , quads..finishing with front squat superset extensions...i mean totally finished!! Today Delts with Alex [13 year old son], school hols so make him pay!! Seated side raise.....x3
                smith front press...x3
                 machine press......x3
                 rear raise.............x3
                 front raise............x3
Finished with 15min stairmaster, forgot how hard that was, legs were wacked from yesterday's session too!!  Left alex in heap in the corner...pussy!!

been hitting cardio and diet pretty hard for few days seeing results, feeling the pinch already. Was up for training today reps in 12--15 range this week, last time did this found really hard.
Today Back.........wide pulldowns........x4   20,15,15,12
                           close pulldowns...... x3   15,13,12
                           bent over row..........x3   15,12,12  110kg
                           one arm d/b rows....x2    15,12
                           decline pullover s/set hypers......x2   12,12 each
         calves........seated..........x3   20,15,15
                           standing.......x3 20,20,15

Pushed hard to make reps with good weight, up from last time, good pace, pumped!

Your training looks awesome!!! keep up the good work

Luke Bagster


Your training looks awesome!!! keep up the good work

Pretty happy way its going at moment, keeping it mixed uo keeps it fresh, train with different people also helps bounce off each other, no ego **** just hard work...have to get a workout in mate, we not far from each other!..Until then keep hammerin' it buddy!

Chest and arms today...with beefster!!
CH...... incline flys............x4  20,15,12,12
           flat d/b press.......x3   15,12,12
           incline b/b press...x3   15,12,12
           crossover.............x2    15,12   first set done as superset with incline press.
ARMS.......B..... e-z bar cur
                T        v-bar p/down.....s/set......x3    15,12,12  each
                B      seated curl
                T       d/b extension...s/set ......x3    12,12.12  each
                B      one arm preacher
                T       reverse single p/down......x2   15,15     each

Got a proper sweat, pretty cardio too, enjoyed!!!  Legs Tomorrow...nice!!

Felt shattered today, lower carbs kicking in! Legs todo, so didnt want too but Henry turned up and was gonna throw in the towel...so high rep leg session was on!!
HAMS................ lying curl........x4   20,15,15,12
                          seated...........x3   15,15,12 drop 12
QUADS.............. extensions.....x2   20,20
                          leg press.......x3    20,15,15
                          squat............x2    12,12     arse to heel squats..superset with
                          extensions........... 15,15
                          abductor  in and out......x1   15 each
FINISHED!! although wasnt up for it, enjoyed...amazing what a pre-workout cocktail can do!!!! 

Weight down to 106kg now, feel ok, see bit of a change, fitter, stamina up, lets get some deep cuts out!!

Normally have client to train early morn fridays, but they on holiday so took advantage and got to gym earlier for session, trained on 30g of whey and fresh air!!
Chest...........incline d/bell press.........x4  20,15,12,12
                    flat fly.............................x3  15,12,12
                    flat bench  s/set
                    cable...............................x3  12,12,12 of each.  
Power ran out fast! Still kept going!
Plus abs, various moves.  Finish 15min stairmaster, high level8..........all done in 45 mins.
Breakfast never tasted so good!.

With 10 weeeks to go to finals, this is where i do my second stage of diet, first phase week 14--to now. Carbs lowered, introduce EFA'S, total calories stay same, protein increased also.

6.45am.....30gwhey....50ml juice[grapfuit or orange].....fatburner.
                45MIN BRISK WALK.
7.30AM......3 whole eggs, scoop peanut butt, 30g whey mix 40g oats.....BCAA'S
9.45AM......2 whole eggs, 100g chicken, tblsp UDO's. green beans.
10.30AM... pre--train  BCAA'S.....creatine, 30g waxy maize, beta-alanine.
 11--12...TRAIN.......size on --precon... sip during.
12pm....... post--train......  50gvitargo. BCAAS.  10min later  creatine. 40G isolate.
1pm........  2whole egg. 150g chicken. green beans. UDO'S.  Probotic drink.
3.30pm.... 2whole egg. 200g fish.  Fatburner.
4.15pm.... 30 MIN CARDIO.......
5pm......... meal replacement drink.  BCAA'S
7.30pm....200g steak or fish. unlimted veg. UDO'S.
10pm....... 50g whey.  tblsp p.butter.

Lots of water, black coffee when needed. multi-vit and extra vit c.
stick at this 5 days, then high carb day [reduceing fats ang protein a little}. Cheat food if want.
Thats 2nd phase, adjust 5 weeks out.

Back and biceps assult today, heavy week 6--10reps.
back................ bent over row........x4   15,10,9,7  160kg.
                        close t-bar..............x3   10,8,8       140kg
                        wide pulldown........x3    10,10,10   stack 3 sets
                        deadlift [from floor]..x3   8,8,6        160kg
bis.................  olimpic curl...............x4   12,10,8,6 r/pause 2
                        seat d/b curl...........x3    10,8,8     30kgd/b
                       preacher barbell......x3     9,8,6r/p 3
extra c.v on stairmaster, hot and sweaty nice. 15min.  
Strength up on most since last heavy week, reps still good and controlled, pleased with deads from floor. Surprisingly fresh!!!

Did chest/triceps and abs tuesday this week [3.08], still preety sore. Took wednesday off, cardio only. Today legs at Golds with H. havnt been up there in while, means its heavy week and they got a lot of weight, thought we'd use it for them!
Hams................. lying leg curl.........x4    20,12,10,8r/p 4..2  full stack x2sets, that not heavy enough.
                           seated curl...........x3    10,10,8r/p 4.
Quads..............   barbell squat.......x4     15,10,10,8   up to 180kg..nice and deep
                           hacks...................x3     10,10,8r/p 3   up to  200kg
                           leg press.............x1      30reps non-stop       280kg.
calves................ hack slide raise....x3     15,15,10r/p 4..4
                           seated................x3       10,10,10r/p 4..4
Done in!! Took bit more time between sets, keep form strict and heavier than last time.
Extra carbs in next two meals, as was suffering. No cv this morning, will later tonight..if i can!!

good stuff luke, keep it up dude !

funnkymonkey


good stuff luke, keep it up dude !

Good to see you at the weekend mate, worked on the sunday, putting new equipment together, well knackered! Catch up soon.

Had a busy weekend, bestman at sam's [pitbull on here] wedding, had new equipment turn up at gym, flexibiltiy and corpus have invested in some plate loaded gear, all we got do is put it together!
Shoulder press, iso-back row, chest fly done. Only leg press, chin/pull up station to go, need few more plates to add to the gym also, any one got any for sale let me know.
Trained back and bis yesterday, 9--12 rep range, was battered, really run down felling sorry for myself! Today had a lay in, with no early cardio and fell much better, chest and tri went as follows.
Chest.    incline fly...........x4    15,12,12,9
              flat d/b press....x3     12,10,8 r/p 3
              incline press.....x7  fst----12
              cable cross........x3     12,12,9 r/p 4
Tri.         b/b extensions....x3   12,10,10
              v-bar p/down.....x3    12,10,10,r/p 4
Did 8min HIIT on rower, then 8 min fast pace on bike.
Monster pump today, havnt seen as mach changes as would have liked, but today looked more conditioned. Keep chipping away......