Countdown to Heavyweight Action!

Luke Nichols

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.

 
Yeah I had a bad head thats for sure, cheers for the drink !
will be in to see you somepoint this week, need a bit of advice

Delts done.... warm up stand side raise
                       clean and press..........x3   12,10,8
                       iso press....................x3    12,12,8
                       seat side raise............x3    12,10,10
                       bent over raise............x3   12,12,10
                       single front d/b raise...x2   10,10
                       shrug..........................x3    15,10,10
extra cardio on x--trainer and abs  total 30mins.
Rest up weekend go again next week, rolling along nicely now.......

Had week off the weights, spent time with the kids doing normal stuff, wore me out more than training!!! Still did hour a day cardio, first thing, stuck to diet too!!  Weight still 104kg but look sharper, so not complaining. 7 weeks till finals, started off with cardio as normal, 60 min low intensity walk [in the rain], empty stomach.
Trained 3.5 hours later.......chest.   incline fly  superset
                                                       flat d/bell press..........x3  12,10,8 of both.
                                                       incline b/b press........x2   12, 8 r/p and drop for total 10more.
                                                       decline smith press  superset
                                                       push ups..................x3    10,10,8   of both
                                                        flat fly.....................x3     15,15,15
High incline walk, faster pace  15min.
Hot, sweaty, pumped,happy!

hi luke, whats the reason for having a week of training?  not many people do that at 7 weeks out!

good to hear all is going well

Hey big fella, how,s things all coming on? ok??

dazc


hi luke, whats the reason for having a week of training?  not many people do that at 7 weeks out!

good to hear all is going well

Hi dazc, you well?
 
Took week off due to not enough time to train that week, have 3 kids plus a niece and nephew to entertain!!!! Made sure i did early cardio, and would rather miss a workout than a meal at this stage, didnt do me any harm, in fact made me want it more this week. Have introduced  FST in too the workouts now so a little rest up before is a good!!
Other than that back doing weights and cardio, bit groundhog day at the moment.

micky


Hey big fella, how,s things all coming on? ok??

Hi Micky, dont know about big fella, feeling small at the moment so the diet must be working!! Around 104kg, dropped 6kg since show, looking leaner and doing more cardio at this stage, fitter and feel healthy.
Hope you well mate, looking awsome i'm sure!!

Luke Nichols

Hi dazc, you well?
 
Took week off due to not enough time to train that week, have 3 kids plus a niece and nephew to entertain!!!! Made sure i did early cardio, and would rather miss a workout than a meal at this stage, didnt do me any harm, in fact made me want it more this week. Have introduced  FST in too the workouts now so a little rest up before is a good!!
Other than that back doing weights and cardio, bit groundhog day at the moment.

not too bad cheers mate, mad push to make leeds at the moment!
 
Do you rate the FST? thought about trying it a few times but never got round to it
 
3 kids + another to entertain during comp prep, i dont envy you there!

Stick at it fella, not long to go. Did fst last year and enjoyed, do rest/pause mainly that i rate and am still using at mo, added fst at this stage to increase intensity, for the smaller muscle groups you can get crazy pump. If dont feel recovered enough will drop it and add back in when 100%.

Legs done yesterday, 40rep extensions and leg pressing, finished with lunges, proper messed up, jiggling mess!! Still did hams and calves, more high rep madness, feeling it today..lovely!!
Delts today... side raise............x2  40,40  r/pause and drop to get reps.
                      iso press.............x3  15,12,10 drop 10
                      half rep side raise [heavy]....X2    12,12
                      bent over raise.......x3  15,15,15
                      front steering wheel raise.....x3  15,15,15.
High incline HIT treadmill....20 min.
Mind playing tricks with me now ,another sign diet kicking in! Keep on top of cardio now to get scary shreaded.....rolling back the years now, its on!!!!!!!!!!

Keep it going Luke big number 1 this year!!!

micky


Keep it going Luke big number 1 this year!!!

Got the hunger for it again matey! Keep dragging my arse out of bed each day for a walk and should nail it!!!
 

End the week back.    Wide t-bar rows..........x4   20.15.12.8 dropx2
                                   reverse row with e-zbar.......x3    12,10.10
                                   decline pullover with barbell....x2  20.20
                                   iso single hammer row........x3   12.10.10
                                   wide pulldown...............x3    15,10,10dropx2

HIT training on the x-trainer. 15 ,min.  Great pump, more vascular now, feel fitter, look f***ed!!

Thats the winning look mate!!!

Leaning out now, this cardio does the trick nothing fancy just get on with it!!

Chest yesterday with Mr. Beef, smashed it, drop sets, rest/pause all in there, pumped!

Arms today, again with Beefster.  Bis..........olimpic curl    x3  12,10,10r/p and drop
                                                                    e-z bar preacher    x3   12,10,10r/px2
                                                                    single d/bell preacher  x2  12,12
                                                                    crucifix curl   x1   30reps
                                                      tris........  overhead e-z extensions   x3  15,12,10
                                                                     close gp bench  superset
                                                                     bench dips    x3   12,10,10 of each
                                                                     rope pushdowns   x1  40reps
                                                                     v-bar p/downs     x1  40reps.

Crazy pump, vascular now, more seps coming in, 102.2kg.
HIT cardio on the treadmill, high incline. 20 mins.
Lower carbs since weekend, will lower again tomorrow, then re-feed on thurs [approx 250g].

Keep it going Luke, cant wait to see the finished article!!!

Legs yesterday with mr.beef and jamie,..... total carnage, havnt seen jamie since he texted he couldnt walk!!
Henry back with adam for delts and calves today.
 Side lateral raise...............x3  40,40,40
 smith press.......................x3  12,10,10 drop
 sigle hammer press..........x2   12,10
 rear delt raise....................x3  15,15,10
 calves.
 seated raise.....................x3  25,20,20
 raise on leg press............x2  25,15

Good session, Henry went missing to toliet half way through, he looked a bit paler than norm!! But to his credit finished the job.........more motivated than ever now..... 5 weeks from weekend is the finals, keep it going!!

4 of us today, bit much but supersetted lots to keep it movin'.
Back.......... wide cable row...........x3   15,12,10
                   wide t-bar  superset
                   reverse barbell row.....x4  12,10,8,8 of each.
                   wide pulldown  superset
                   hammer iso row...........x3  15,12,10 of each
                   straight arm pulldown...... x1  40reps.
kept the pace going, intensity high. Feel good, been on it all week, diet good, keep nailing that cardio and should be spot on!!

Hey big man, we nearly at the finish line,keep up the work rate. you looking better by the day. Its your time again. Cant wait for you to blow apart the heavies. see ya 2mo at Golds.

Mr Beef


Hey big man, we nearly at the finish line,keep up the work rate. you looking better by the day. Its your time again. Cant wait for you to blow apart the heavies. see ya 2mo at Golds.

Few more weeks of hard graft buddy, keep bangin' away, its all we can do be the best we can be and see if they like it!!!
More punishing workouts to come, grit your teeth time......ggrrrrr!!!