Countdown to Heavyweight Action!

Hello corpus luke. i notice you train at golds in beds. i live about 11 miles outside of bedford, kinda inbetween northampton. its a small worls aye!

I have a question for you about training.

i guess everyone is different but what would you suggest as a good training guideline for someone like myself who would class themselves as an 'intermediate' bodybuilder.

I currently do heavy weight, low volume and reps on compounds (final sets probably fail at 6-8 reps) and then higher reps on isolation stuff to get the blood in to finish off (probabaly hit 8-12 reps here).

so back and bi's would be:

underhand lat pull down x 4 final set about 6-8 reps
t-bar row x 2/3 heavy agen
wide grip row variation x 2/3 heavy agen
rar delt fly x 2/3 high reps here

preacher 3 sets high reps
hammers 3 sets high reps

is there anything glaringly obvious that you would change mate? any input appreciated. cheers

'i split with my gf because it made me feel sick when i saw her eat hi gi carbs'
- swordfish

Hi Swift, I take its Ulrabodies Finedon you train at. Vinces pad.
I know it well, I did the open Ultra Classic b/b show as my 1st show way back in1995!
Some good guys out of that gym.
As for training, there isnt much i would change in your program. I do pyramid sets up to heavy weights, reps around 6-8, earlier in the year. I always go back to that way after show time. Try doing iso work as the first movement in any given workout, get the pump quick, then move on to compound work with lower reps. You could also try the FST-7 way of training. 7sets of one excersise,12-15 reps, 30 seconds rest between. weight not an issue, fail on what your reps are. Great pump.
Hope this makes sense mate.
luke

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Back;......close-grip pulldown..x4..  15,15,10,10
               wide T-bar...x3.. 10,8,8,6
               reverse bent over row..x3.. 10,8,6
               neutral-gp p/down...x3.. 10,10,10
               straight arm p/d..x2.. 20,20
  Traps;...barbell shrug....x4..20,10,10,20
Abs;.....   hanging raise...x3..20,15,10
               cruches....x3..   20,20,20
cardio 20 min h.incline walk. Felt good, heavy rows today, got more stamina, improved fitness.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

corpus luke.


Hi Swift, I take its Ulrabodies Finedon you train at. Vinces pad.
I know it well, I did the open Ultra Classic b/b show as my 1st show way back in1995!
Some good guys out of that gym.
As for training, there isnt much i would change in your program. I do pyramid sets up to heavy weights, reps around 6-8, earlier in the year. I always go back to that way after show time. Try doing iso work as the first movement in any given workout, get the pump quick, then move on to compound work with lower reps. You could also try the FST-7 way of training. 7sets of one excersise,12-15 reps, 30 seconds rest between. weight not an issue, fail on what your reps are. Great pump.
Hope this makes sense mate.
luke

 
Yeah i train at vinces place. good gym and as you say some good guys train there.... i will gun them down one by one though lol
 
ok mate, i know the fst-7 stuff quite well. do you suggest just using it on one exercise, i presume final exericise in the workout?
 
Ill use the fst-7 on back work only for a couple months and see how it goes.
 
If you get a moment could you throw up a back workout?  ill follow it for a couple months..
 
jIf you put the exericises n order and whether pyramiding weight up, straight sets like 4x12 or whatever, or fst-7. ill get the jist.
 
I dont really deadlift week in week out i think injury negates benefits for bbing and i prefer under hand chins to overhand as i feel the biceps are in a stronger position and i still can get a nice stretch on the lats. but other than that ill do whetever you suggest.
 
cheers dude.
 

'i split with my gf because it made me feel sick when i saw her eat hi gi carbs'
- swordfish

I just saw the above back workout but im not sure if your dieting or not and if your doing certain things for a specific reason.

'i split with my gf because it made me feel sick when i saw her eat hi gi carbs'
- swordfish

swift


I just saw the above back workout but im not sure if your dieting or not and if your doing certain things for a specific reason.

Hi mate, You could follow the above back workout. I do a chin or pulldown pyramid style for 4 sets as first exercise. Then on to compound, rows/T-bars or both, reverse grip normally again 4sets. Next, pulley row, close grip, throw in the FST here. x7. Finish 3/4 deadlifts, 3 sets. weight the same, stay strict and tight.
BACK; ....chin/pulldown[underhand].......x4...8-12
               Rows........................................x4...6-10
               close-gp pulley.........................x7  FST
               3/4 deadlifts.............................x3  8-10.
Hope this makes sense..give it go.  Strict, as heavy as long  as make reps.
Get banging!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Golds @8.30am today.
Delts.....stand lateral raise.......x4.. 20,15,10,8drop
             smith press behind neck...x4..15,12,8,8drop
              hammer press............x3..15,10,10
              lateral raise machine s/set
              rear delt machine.........x3..12,12,12  on both.
Sam turned up so did biceps with him, always good to train with someone, dont always get the chance as i train early.
Biceps.......Preacher machine.....x4..20,15,8,8drop
                 D/bell alt.curls...........x3..12,10,8
                 crucifix curl................x3..15,12,10
                  d/bell hammer..........x2..10,10
15 min h.incline walk to finish.
Felt strong throughout, stamina improving daily!
Both press behind neck and alternate curls done with no back to it, makes the core stronger.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

sounds all good Luke keep it going mate!!

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

micky


sounds all good Luke keep it going mate!!

Nice one Micky. Coming off nicely, eating more food than normal,for a diet. Cant wait till finals, never felt like that!
Hows you and Julie all ok? Hope to see you soon matey.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

corpus luke.

swift


I just saw the above back workout but im not sure if your dieting or not and if your doing certain things for a specific reason.

Hi mate, You could follow the above back workout. I do a chin or pulldown pyramid style for 4 sets as first exercise. Then on to compound, rows/T-bars or both, reverse grip normally again 4sets. Next, pulley row, close grip, throw in the FST here. x7. Finish 3/4 deadlifts, 3 sets. weight the same, stay strict and tight.
BACK; ....chin/pulldown[underhand].......x4...8-12
              Rows........................................x4...6-10
              close-gp pulley.........................x7  FST
              3/4 deadlifts.............................x3  8-10.
Hope this makes sense..give it go.  Strict, as heavy as long  as make reps.
Get banging!

 
Top bloke!!!!
 
Ill bang this out next tuesday on back day.
 
only one question for you....
 
does it matter to do low pulley's and t-bars in the same session?
 
 
I do t-bars similar to this, with a barbell wedged in the corner, using a hammer lat pulldown attachment under the  bar.

or do you mean like the t-bar station vince has got infront of the cable station?
 
I suppose with the low pulleys i could bring more upper back into it if needed.
 
cheers mate.

'i split with my gf because it made me feel sick when i saw her eat hi gi carbs'
- swordfish

You could alternate weekly the close and wider grips on the T-bar always heavy as. Pulleys you could do the same with different handles[close or wide],but always FST Styleeee! weight is not the issue on this, make the reps.
Get them lats out!!!!!!!!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

sorted mate ill give this a good 8 week run.

'i split with my gf because it made me feel sick when i saw her eat hi gi carbs'
- swordfish

Any update on the pics Luke

corpus luke.


Nice one Micky. Coming off nicely, eating more food than normal,for a diet. Cant wait till finals, never felt like that!
Hows you and Julie all ok? Hope to see you soon matey.

 
Sounds great mate, have heard so many people say this about James,s diets!! Will be there cheerig you on mate!!
 
Yes Julie and I are fine, hope to bump into you soon mate....

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

corpus luke.


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'.

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

You're almost 10st heavier than me
 
Looking forward to seeing the pics.
 
Do you always do such a long run up on the diet?

Sponsored by Muscle Finesse  

Great journal, very detailed and a really good read!!x

SPONSORED BY  www.savant-health.com www.usn.co.uk

kitty

corpus luke.


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'.

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

You're almost 10st heavier than me
 
Looking forward to seeing the pics.
 
Do you always do such a long run up on the diet?

Hi Kitty.   Dieting for me normally a 10week affair, so this 16 weeker will certainally test me.  Started earlier as my weight was higher than before, plus with James added help wanted to see how i was gonna react to the new diet plan, so far so good. Need to lose weight slowly as in the past have lost too much and been a bit flatter, ripped and full to the max is the aim!
Chaseing up on photos, i havnt seen them yet! will get them, promise!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

carly


Great journal, very detailed and a really good read!!x

Thanks Carly,. Hope your well, seen recent photos of you with Daz and your looking great as always.
Did you notice that my total posts is getting closer to yours! You best get posting more, first one to 100 wins an ice-cream.[James is buying!]

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Trained at Flexibility gym on sunday, was there 9am, ready for Squat hour!..Missed out on squatting earlier this week due to left knee being sore, felt good today so tested it out!..Squats in a power rack, 100reps is the aim, light weights not allowed, see how many sets it took. Squats all the way down to the safety bars..
SET 1...1plate a side...25reps
SET 2...2plate a side...20reps
SET3....3plate a side...15reps.....past half way already!
SET4....4plate a side...10reps...panting heavy now!
SET5....4.5plate a side..10reps....kill me now please!!
SET6...2.5plate a side..20reps...slight rest at rep 12, but powered on to the finish. So thats it 6 sets 100reps.
Finished on one legged extensions for 2sets each leg.
Its not for the faint harted, it didnt take long and feeling of achivement afterwards is worth it!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Monday morning 'GUN SHOW'.
3 of us training today, lots of trash talk, outdoing each other.
BICEPS;  seat alt d/bell curl....x3..15,10,8drop
               preacher machine....x3...10,10,5drop
               hammer preacher curl....superset with
               rope hammer..........x2..10,10
TRICEPS; skullcrushers..........x3..15,12,8
                wide p/downs........x3..15,10,10
                rope p/downs........x3...12,12,8drop
 Cardio done first thing pre-breakfast, 30mins.
  Recovery rate has improved, seeing results is always good. More cardio later plus abs...

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Cardio first thing 30min walk.
Golds at 9am...ABS N' CHEST.
various ab movements, plenty goor reps.
Chest..;......Incline d/bell fly....x4...15,12,10,8
                   Hammer incline pr...x4...10,10,7,10
                   Fly machine.......superset with
                   upright press machine...x4...10-15 each
   Crazy pump today, very vascular in arms, upper delts.
20 min h.incline walk to finish.
Leaning out nicely, weight hasnt moved in week!
May make slight adjustments. Visting James on thurs so see what he says,..until then, stick to the game plan.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

corpus luke.

Hi Kitty.   Dieting for me normally a 10week affair, so this 16 weeker will certainally test me.  Started earlier as my weight was higher than before, plus with James added help wanted to see how i was gonna react to the new diet plan, so far so good. Need to lose weight slowly as in the past have lost too much and been a bit flatter, ripped and full to the max is the aim!
Chaseing up on photos, i havnt seen them yet! will get them, promise!

Wow, an extra 6 weeks!! If you're aiming to lose the weight more slowly though it probably won't seem as difficult (so far!!)....or does it?

Sponsored by Muscle Finesse  

Later training today. due to laying a floor in the gym.[jack of all trades me!!].
Legs today...I know i had a squat day on sunday, but as i said my recovery is mental and i love training. Got photo shoot in couple weeks with Big Daz and Big Barney so dont want let the side down!!
Hams first...; Lying leg curl...x4...20,15,10drop. 8drop
                     seated curl.......xx3..15,15,10drop
quads next..;Squat.........x4..15,12,10,10
                     45'leg press..x4..15.15,15,15 same weight throughout on this,[400kg] 45 seconds rest between.
                      extensions....x2  30,30  killer!!
Calves.....;    one legged stand raise..x3..15,15,10 each
                     standing calve raise.......x3..12,12,8dropx2

Done!! Gone to lay down and dream of cake!..sad, i know!....until the next time.....

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

kitty

corpus luke.

Hi Kitty.   Dieting for me normally a 10week affair, so this 16 weeker will certainally test me.  Started earlier as my weight was higher than before, plus with James added help wanted to see how i was gonna react to the new diet plan, so far so good. Need to lose weight slowly as in the past have lost too much and been a bit flatter, ripped and full to the max is the aim!
Chaseing up on photos, i havnt seen them yet! will get them, promise!

Wow, an extra 6 weeks!! If you're aiming to lose the weight more slowly though it probably won't seem as difficult (so far!!)....or does it?

That is the aim really, slower loss to hold on to all the hard earned muscle. Dont really do any cardio other than prew-contest, so to start with was so bored! Now im enjoying it and feel guilty if i dont do it!..Its only recently that i've done any cardio at all, just used to rely on the diet, but with being heavier year round, age! and having a different job[ i was a carpenter for 15years until o8], i've learned to love the treadmill!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

where are these photos you keep promising!!!! lol 

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

corpus luke.

That is the aim really, slower loss to hold on to all the hard earned muscle. Dont really do any cardio other than prew-contest, so to start with was so bored! Now im enjoying it and feel guilty if i dont do it!..Its only recently that i've done any cardio at all, just used to rely on the diet, but with being heavier year round, age! and having a different job[ i was a carpenter for 15years until o8], i've learned to love the treadmill!

The killer!!

Sponsored by Muscle Finesse  

Luke is coming to see me tomorrow.  I'll feedback on his progress!

James Collier
Sign the petition to stop VAT on sports drinks

See Luke at Monster Gym on Saturday 25th July with Daz Ball, both representing Team MT, for a Heavyweight posedown for Flex - with other great heavies!

James Collier
Sign the petition to stop VAT on sports drinks

James


See Luke at Monster Gym on Saturday 25th July with Daz Ball, both representing Team MT, for a Heavyweight posedown for Flex - with other great heavies!

Whats this all about James?
 
I work over the road so may cut the sleeves off my MT shirt and come over for a look see!

Mister Great Britain http://www.facebook.com/#!/pages/Mister-International-Great-Britain/268063629888541
 
Sponsored by Nutri1st http://direct.tesco.com/p/inc/specials/sports-nutrition/
 
 

There's a photo shoot for Flex mag by Fivos - he's trying to get all the top heavys and superheavys who are competeing in the UKBFF finals together - Luke and Daz are going and several others.

James Collier
Sign the petition to stop VAT on sports drinks

I saw Luke today - he dropped about half a stone since our last appointment and is looking considerably sharper.  No diet tweeks made.

James Collier
Sign the petition to stop VAT on sports drinks

Excellent!
 
Any idea what time the action starts?

Mister Great Britain http://www.facebook.com/#!/pages/Mister-International-Great-Britain/268063629888541
 
Sponsored by Nutri1st http://direct.tesco.com/p/inc/specials/sports-nutrition/
 
 

Bullmastiff


Excellent!
 
Any idea what time the action starts?

1.30pm or 2pm I think

hi luke, glad things seem to be coming along nicely, quick question I have just started taking plasmajet with superpump 250 not felt nothing off it though!! I know you use it, what do you think??

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

micky


hi luke, glad things seem to be coming along nicely, quick question I have just started taking plasmajet with superpump 250 not felt nothing off it though!! I know you use it, what do you think??

Hi Micky,
When i first stated the plasmajet didnt get much for the first 2or3 workouts, but then it just happened, felt more pump,trained longer, more focus added strength all the things you want!. I take 5plasmajet 90mins before training, 2 scoop superpump 20mins before. Seemed to work for me! Do need to come off after a while or you get used to it. Hope this helps mate

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

James


I saw Luke today - he dropped about half a stone since our last appointment and is looking considerably sharper.  No diet tweeks made.

As James as mentioned, went to his office today for his view on me!
Did extra cardio before i went and he still told me to keep on top of it! although no food changes as yet. He seemed pretty happy, so if coach is happy so am i!
Thanks again. And thanks Hazel for the green tea! MT LOOK AFTER YOU!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Easy bro hope all is good be glad to catch up mate hope training is going well mine is am in a ass kicking one so watch out barny .

Daz Ball - UKBFF Heavyweight Champ

Profile

Shoulders today, bit later than norm.

lateral machine...x4..15,15,10,8
front press..........x3..10,10,8
smith behind neck..x3..10,8,8
d/bell lateral.....x3..15,12,10
rear delt machine..x3..15,12,10
triceps;
Pushdowns.....x3...15,15,10drop
dips..........superset with
reverse p/down..x3..10,10,10 of each.

long walk later.      

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Daz Ball


Easy bro hope all is good be glad to catch up mate hope training is going well mine is am in a ass kicking one so watch out barny .

Hey champ,its all good with me Daz, knew you'll be in the mood for serious stuff cant wait till the shoot, be good to see you. Until then do what you do best.....

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

micky


hi luke, glad things seem to be coming along nicely, quick question I have just started taking plasmajet with superpump 250 not felt nothing off it though!! I know you use it, what do you think??

Micky
Like Luke i've used plasmajet, superpump and sizeon can't go wrong with Gaspari TBH. I found that i needed to take the PJ a good few hours before training, not sure what time of day you train but i used to take the PJ first thing around 7.00am breakfast half hour later then superpump before training which was at 9-9.30am. That worked best for me.
 
HTH and hope you're well mate
Sam