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.......

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

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!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

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

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

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

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

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.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

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
British Champion

In partnership with MuscleTalk & Healthy Action

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!

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

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%.

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

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!!!!!!!!!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

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

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

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!!!
 

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

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!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Thats the winning look mate!!!

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

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].

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

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

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

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!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

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!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

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.

Henry 'Mr Beef' Uko 

Diet/trained by Luke Nichols 

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!!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

This week have mashed chest and calves, today was arms and abs, both good sessions kept the rest between sets down, added iso-moves to really max out the fibres, they were proper begging for mercy espescailly triceps. Hitting the cardio first thing, HIT after weights and late at night [walk,shake,shower,bed!], brought weight down to 102kg on the button, more cuts on show, want more! Thinking about doing another qualifier as a run out before finals weekend, will be ready in 2weeks no probs.............

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Keep it going luke, not long to go now!! booooooooom

Luke Bagster
Sponsored by 1 Rep Max Clothing
 

Yay the big fella,s right on track, great stuff Luke!!!

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

Had a day off of weights this week as feeling run down, had sore throat, thats turned into chest infection, feel better already just sounds like i been smoking 40 a day!! Nailed the cardio and stuck to diet. Got back to training earlier with Henry and Adam, couldnt let the boys down and it was leg day, think they thought they could take me as bit rough....how wrong can they be!

Calves......... toe press on machine...........x4     25,25,20,15r/pause
                     seated.......................x1    25 drop 15
Hams..........  lying leg curl..................x5     20,15,12,8 dropx2,  40reps to fin
Quads........ warm up  smith squat  20 reps
             Tri-set..... Squats
                             weighed lunges
                             extensions.................x2         15,15 of each. [LUNGE WAS 40FT]
         Done non-stop.
                              Hack squat..............x2      15,15  DEEEPPPP!!!
Treadmill for 20min, good incline.

Wowser!!  Struggled to breath but last man standing...just!!!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Luke Nichols


This week have mashed chest and calves, today was arms and abs, both good sessions kept the rest between sets down, added iso-moves to really max out the fibres, they were proper begging for mercy espescailly triceps. Hitting the cardio first thing, HIT after weights and late at night [walk,shake,shower,bed!], brought weight down to 102kg on the button, more cuts on show, want more! Thinking about doing another qualifier as a run out before finals weekend, will be ready in 2weeks no probs.............

come up and do the leeds, always a great show!

BODY TEMPLE  GASPARI & SYNTRAX rep.
My journal
Biomechanics coach

Sore throat and colds all round then!! But the show must go on, Keep it up luke,Gonna smash it!!!

Luke Bagster
Sponsored by 1 Rep Max Clothing
 

Good luck with it all.....

Pleased to report have shooke off my cold/sore throat and am rareing to go!! Kept it clean diet wise over the weekend and been doing the cardio, 60min early low intensity walk, and 30 min high intensity run/walk p.m. [ 6min walk then 1 min sprint/ 1min walk repeat 7 times!!] walk to finish, hard going, couldnt speak for about hour after!!!!
Chest at golds earlier [see TROG].... pumped!!
More low intensity cv later, under 4 weeks to go, lets get crazy shredded!!!!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Cardio done this morn, 60 min walk, that was hard going, every step was a killer! finished the job in hand. Weights couple meals later, calves and arms [TROG].
Been beating myself up with the cadio, am/pm 2hours min daily, plus lowered carbs and put on weight!! water, maybe, look tighter, growing more likely, lots of protein,bcaas,glutamine all day long, so no excuse's to grow muscle!!....when i started this years prep was thinking light-heavies, not a chance, more likely super-heavies!! I love this sport,....more please!!!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

sounds great Luke well done!!Diets got a hold of me now!!!

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

micky


sounds great Luke well done!!Diets got a hold of me now!!!

Head down time now Micky, under 4 weeks and its done! So lets finish what we started!! [although you started way before me]!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

After a hard week of training/cardio and sticking to the diet, the results are showing, just over the weight i need to be, lost bodyfat [still a bit to come off and it will!!] and have that tired feeling all day long, lights on but no-one home!! 3weeks now and the blinkers are on, worked as hard as i ever have and want to finish the job to see where it takes me. More cardio this weekend and return to the weights next week, when i will be doing 2 sessions a day, my recovery is on overdrive!!.........

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Worn out me trainers did so much walking this weekend! Did more this morning[monday] and trained chest. Will do biceps and more cardio later. [Both TROG].
Had bigg meal saturday night, cleanish, steak, omlette, chips, bowl of weetabix, stomach must of got small coz i was stuffed!! 2 hours later, fuller more cut/vascular, pretty pleased although i couldnt sleep! Gotta love the re-feed!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Had a PT cancelation this morning so slotted in extra cardio!...things we do! Trainec delts and triceps today, used up all the engery i had left so afternoon HIT cardio should be interesting!
Arms more separted from last year and wider, bit more detail to mid back over the next couple weeks and will be happy boy....until then lets keep this machine rolling!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Couple of sessions closer to show date. Back yesterday, still heavy rows plus iso-moves. Legs today, more iso-work but still bit squatting, been smashing abs and cardio, waist hasnt been this tiny since i was at school!....and that was a long time ago!!
Still doing it, more focus on coming in tip-top. Mr.beef also looking fab, he's gonna shock!!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

Had no cheat meal or nothing but v.low carbs and high protein, dropped protein shakes for whole protein foods now. Lets get last bit off and proper hard grainy look. Nailed cardio over weekend, upped it a bit too, after a shakey start to this once results showed been more focused and am more so than ever now, under 2 weeks to go, feeling good although tried. Have trained back today, still kepted as haeavy as could always good form.......dig deep, lets see what we turn up like!

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

keep at it Luke finish is in sight now mate!!!

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

Keep it going big man. You looking great. Bigger, thicker and harder.

Henry 'Mr Beef' Uko 

Diet/trained by Luke Nichols 

Nearly ther now fella's, will good to see you two on stage also. Proper kicking in now, have lowered carbs again dry carbs only. Cardio still rampped up, training still heavy as can, keeps me fuller lifting hard. Intensity up during weights, time between sets lower/drop sets extra iso-moves. Train all the way to wednesday now, last leg session was today, so made it as hard as poss!!
Stick to it, nothing silly ten days to go, all about keeping eye on self and make small adjustments if needed......keep it rollin'

Luke Nichols
British Champion

In partnership with MuscleTalk & Healthy Action

All sounding good big fella!!!See you soon!!

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