Athlete
About
I am a 24 year old fitness / physique competitor and Optimum Nutrition sponsored athlete, who is based at Lifestyle Fitness Wakefield.
After attending the gym for a period of time with no real guidance or structure I decided to pursue a career in Personal Training, and have never looked back. I …
After attending the gym for a period of time with no real guidance or structure I decided to pursue a career in Personal Training, and have never looked back. I …
Gender
Male |
United Kingdom
Yesterday I joined my buddy & team mate Bryn Ray for a leg workout! We followed Bryn's new split and it was great doing exercises I don't particularly use on a regular basis! Give it a try and let us know your thoughts!
1) Parallel Squat
12x60kg (warm up)
12x100kg
12x120kg
12x140kg
2) Rear Hack Squat
10 x 60kg
10 x 60kg
10 x 60kg
3) Front Squat
12 x 80kg
16 x 80kg
4) Superset Good Mornings & Lunge
Bar x 12 | 30kg x 10
35kg x 12 | 30kg x 10
35kg x 12 | 30kg x 10
5) SDL
75kg x 12
75kg x 12
75kg x 12
1) Parallel Squat
12x60kg (warm up)
12x100kg
12x120kg
12x140kg
2) Rear Hack Squat
10 x 60kg
10 x 60kg
10 x 60kg
3) Front Squat
12 x 80kg
16 x 80kg
4) Superset Good Mornings & Lunge
Bar x 12 | 30kg x 10
35kg x 12 | 30kg x 10
35kg x 12 | 30kg x 10
5) SDL
75kg x 12
75kg x 12
75kg x 12
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Posted on January 16, 2014
Here my top 5 tips on how to avoid coming to a stand still with your training & results!
* Calories & Nutrition: Take a deeper look into your diet and make sure you are getting enough calories with a adequate amount of Protein, Carbs & Fats! (Remember to be gaining muscle mass you will need to be having more calories than your daily expenditure and if you are looking to loose that body fat you will have to be be in a deficit allowing your body to tap into those fat store utilising it as energy)
* Training split: I'd recommend mixing up your training split every 8 weeks. If you've been doing the same routine, same weights for a long period your body has adapted to this and become some what comfortable. Use a good mixture of compound and isolating exercises as well as some cardio incorporating new techniques such as drop sets, super sets, DTP, even as simple as changing from dumbbell to barbel....
* Strength training: If you've found yourself doing the same weights for a long duration, I would defiantly recommend incorporating a little strength training into your routine. Increasing the weight and lowering the rep range between 3-5 reps allows you to increase your strength over a period of time, allowing us then to do heavier weights in our hypertrophy rep ranges 8-12. In result leading to more muscle mass!
* Supplementation: Make sure you are allowing your body to recover before heading into your next session. I don't believe in over training as such, I believe more in being under nourished and having not enough supplementation. If you are training frequently make sure you are getting enough protein, essential amino acids, vitamins and minerals as well as enough calories to support your bodies functioning or growth.
* Nutrition variation: Again like your training if you have been following the same diet, eating the same foods for a long period of time your body may have adapted therefore slowing progression once again. Sometimes an individuals diet isn't "bad" as such, it can be just down to their timings of foods as well. By mixing up your food choices and the times you digest them not only will this look to kick start that metabolism, but it will also prevent boredom and frustration. Changes such as replacing higher glycemic carbohydrates with lower, slower digesting ones can have a positive effect
As well as these top 5, I'd also add SLEEP into the list. Something which I am guilty for as I neglect it sometimes due to wanting to work more! 6 hours for me personally is perfectly fine and I find I function best around 6-7 hours! However majority of people like and need their 8 hours, which is also essential for muscle growth and recovery in particular.
Try these tips if you have come to a stand still and I will guarantee you will improve whether it be fitness and cardiovascular levels, strength, muscle mass, body fat % decrease ETC..
* Calories & Nutrition: Take a deeper look into your diet and make sure you are getting enough calories with a adequate amount of Protein, Carbs & Fats! (Remember to be gaining muscle mass you will need to be having more calories than your daily expenditure and if you are looking to loose that body fat you will have to be be in a deficit allowing your body to tap into those fat store utilising it as energy)
* Training split: I'd recommend mixing up your training split every 8 weeks. If you've been doing the same routine, same weights for a long period your body has adapted to this and become some what comfortable. Use a good mixture of compound and isolating exercises as well as some cardio incorporating new techniques such as drop sets, super sets, DTP, even as simple as changing from dumbbell to barbel....
* Strength training: If you've found yourself doing the same weights for a long duration, I would defiantly recommend incorporating a little strength training into your routine. Increasing the weight and lowering the rep range between 3-5 reps allows you to increase your strength over a period of time, allowing us then to do heavier weights in our hypertrophy rep ranges 8-12. In result leading to more muscle mass!
* Supplementation: Make sure you are allowing your body to recover before heading into your next session. I don't believe in over training as such, I believe more in being under nourished and having not enough supplementation. If you are training frequently make sure you are getting enough protein, essential amino acids, vitamins and minerals as well as enough calories to support your bodies functioning or growth.
* Nutrition variation: Again like your training if you have been following the same diet, eating the same foods for a long period of time your body may have adapted therefore slowing progression once again. Sometimes an individuals diet isn't "bad" as such, it can be just down to their timings of foods as well. By mixing up your food choices and the times you digest them not only will this look to kick start that metabolism, but it will also prevent boredom and frustration. Changes such as replacing higher glycemic carbohydrates with lower, slower digesting ones can have a positive effect
As well as these top 5, I'd also add SLEEP into the list. Something which I am guilty for as I neglect it sometimes due to wanting to work more! 6 hours for me personally is perfectly fine and I find I function best around 6-7 hours! However majority of people like and need their 8 hours, which is also essential for muscle growth and recovery in particular.
Try these tips if you have come to a stand still and I will guarantee you will improve whether it be fitness and cardiovascular levels, strength, muscle mass, body fat % decrease ETC..
Posted on January 9, 2014
Great to have my name alongside some of the best Personal Trainer's in the UK, with the ever growing Physique Elite.
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Posted on January 7, 2014
Morning guys!
Here's a pic of my morning supplement intake, I take this after my PRE workout breakfast which includes: Oats, Banana, Egg whites...
GS WHEY: 1 scoop added to oats to top up protein intake!
BCAA's & Glutamine: I take these PRE, PERI & POST morning cardio on days that I do it!
Vitamin C, Multi Vitamin & Vitamin B12: To ensure I'm hitting all my micronutrients, vitamins and minerals and to help support my immune system, overall functioning & prevent any tiredness throughout my day!
Digestive enzyme: After eating a lot of refined foods over the festive period I'm taking a digestive enzyme to help get my gut digesting whole foods properly once again. (3 x daily)
Wheatgrass powder (Green's): Again due to a relaxed diet my intake of vegetables where low, so I'm using this for a while to ensure I'm getting my micronutrient intake again, as well as providing myself with enough energy to start my day!
Here's a pic of my morning supplement intake, I take this after my PRE workout breakfast which includes: Oats, Banana, Egg whites...
GS WHEY: 1 scoop added to oats to top up protein intake!
BCAA's & Glutamine: I take these PRE, PERI & POST morning cardio on days that I do it!
Vitamin C, Multi Vitamin & Vitamin B12: To ensure I'm hitting all my micronutrients, vitamins and minerals and to help support my immune system, overall functioning & prevent any tiredness throughout my day!
Digestive enzyme: After eating a lot of refined foods over the festive period I'm taking a digestive enzyme to help get my gut digesting whole foods properly once again. (3 x daily)
Wheatgrass powder (Green's): Again due to a relaxed diet my intake of vegetables where low, so I'm using this for a while to ensure I'm getting my micronutrient intake again, as well as providing myself with enough energy to start my day!
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Posted on January 6, 2014
My good friend Justin Chong has just put this masterpiece together for me!
Happy to represent the best in the game ON! / LSFPT / PHYSIQUE ELITE
Happy to represent the best in the game ON! / LSFPT / PHYSIQUE ELITE
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Posted on December 22, 2013
More great news and I am delighted to announce that I will be joining thee UK's leading PT team which is Lifestyle Fitness!
As some of you know I have worked with Pure Gym for the past 2 years, firstly as a PT before stepping up into management! I am even happier to announce that I will be stepping back into full time Personal Training again at LSF Wakefield, a brand new refurbished gym with state of the art equipment, facilities and a great team of established PT's! Great 2 years with Pure Gym but my real passion lies with PT & the fitness industry so this is the next step. I'm already looking forward to all the planning etc that's required...
2014 will be the launch of my competed website www.daniellukefitness.co.uk as well as my Youtube training/nutritional/supplement channel which will all be filmed at LSF Wakefield
As some of you know I have worked with Pure Gym for the past 2 years, firstly as a PT before stepping up into management! I am even happier to announce that I will be stepping back into full time Personal Training again at LSF Wakefield, a brand new refurbished gym with state of the art equipment, facilities and a great team of established PT's! Great 2 years with Pure Gym but my real passion lies with PT & the fitness industry so this is the next step. I'm already looking forward to all the planning etc that's required...
2014 will be the launch of my competed website www.daniellukefitness.co.uk as well as my Youtube training/nutritional/supplement channel which will all be filmed at LSF Wakefield
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Posted on December 21, 2013
Just received confirmation of the best Christmas present I could have ever have wished for... I am now officially, a sponsored athlete of Optimum Nutrition !!!
Joining the team of the worlds best & leading supplement company is a dream come true! Really looking forward to meeting the rest of the team & working alongside some of the best athletes the UK! As of January I will be doing sampling events etc with ON! so keep posted as to when you can get the chance to come and try out some of the great supplements & speak to myself and the team about training and nutrition!
I've worked my arse off this year and stayed loyal to ON! products and now its payed off! Thanks for all your support and please follow my journey going into 2014! Big things ahead starting by winning the WBFF
Massive thank you to Jordan at ON! for giving me the opportunity, the ON! team and especially my good friends Jamie Do Rego Fitness & Bryn Ray Fitness who have been such good help along the way!
Joining the team of the worlds best & leading supplement company is a dream come true! Really looking forward to meeting the rest of the team & working alongside some of the best athletes the UK! As of January I will be doing sampling events etc with ON! so keep posted as to when you can get the chance to come and try out some of the great supplements & speak to myself and the team about training and nutrition!
I've worked my arse off this year and stayed loyal to ON! products and now its payed off! Thanks for all your support and please follow my journey going into 2014! Big things ahead starting by winning the WBFF
Massive thank you to Jordan at ON! for giving me the opportunity, the ON! team and especially my good friends Jamie Do Rego Fitness & Bryn Ray Fitness who have been such good help along the way!
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Posted on December 21, 2013
VIDEO RECIPE: ON! PROTEIN PUDDING!
RECIPE VIDEO: ON! Chocolate Protein Pudding
I'm sure we've seen this bed time snack been posted numerous times now, but tonight I was bored and decided to make a short video on how to make it! I'd recommend this to to anyone (portion size would vary for individual). This no carb, high protein meal is perfect before bed as it will shorten our fast whilst sleeping, and by adding the peanut butter we not only add more taste but we ensure that slow digestion through the night. Also great in banana flavour...
Personally I believe a little fast throughout the night is beneficial however no longer than 5 hours, so having this an hour before bed ensures I'm getting the nutrition I need thanks to the Casein taking up to 3 hours to digest then a little fast before waking up and getting in breakfast!
Ingredients: ON! Gold Standard Casein Protein, Peanut Butter, 0% Greek Yoghurt & Walden Farms Caramel Sauce
Protein: 40g
Carbs: 5g
Fat: 8g
YOUTUBE LINK: http://www.youtube.com/watch?v=hyFn_Kipq2U&feature=youtu.be
RECIPE VIDEO: ON! Chocolate Protein Pudding
I'm sure we've seen this bed time snack been posted numerous times now, but tonight I was bored and decided to make a short video on how to make it! I'd recommend this to to anyone (portion size would vary for individual). This no carb, high protein meal is perfect before bed as it will shorten our fast whilst sleeping, and by adding the peanut butter we not only add more taste but we ensure that slow digestion through the night. Also great in banana flavour...
Personally I believe a little fast throughout the night is beneficial however no longer than 5 hours, so having this an hour before bed ensures I'm getting the nutrition I need thanks to the Casein taking up to 3 hours to digest then a little fast before waking up and getting in breakfast!
Ingredients: ON! Gold Standard Casein Protein, Peanut Butter, 0% Greek Yoghurt & Walden Farms Caramel Sauce
Protein: 40g
Carbs: 5g
Fat: 8g
YOUTUBE LINK: http://www.youtube.com/watch?v=hyFn_Kipq2U&feature=youtu.be
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Posted on December 19, 2013
How many people let it get to Christmas time or even September and say "Im bulking"!
They may be telling the truth to some extent but are majority using this as an excuse to eat a load of dirty food and not feel bad for it? Sure by doing this you'll be gaining on the scale week after week but exactly how much of that weight is muscle mass and how much is fat? (During gaining I'd recommend 2lbs MAX per week, preferably 1.5lbs, and over a 12+ period for cutting a loss of 1lb per week is great, as we are looking to maintain all the hard muscle mass we've just worked so hard to achieve)
By gaining and maintaining a leaner image gains maybe slower however more beneficial knowing that when you come to your cutting period you're not going to have as much body fat to loose!
So those looking to add on lean size should be looking towards keeping food sources clean, just upping the amount or portions per meal/day, as well as keeping in some cardio! Currently I'm doing 1 session of slow steady walking for 30 minutes post workout on upper body days then doing too 20 minute high intensity sessions on rest days. Not only is this going to help prevent the build up of fat storage but it's also going to keep your heart in great shape, not to mention making cardio during cutting a whole load easier because you've not missed it for 6 months.
Remember, Enjoy your Christmas but be sure not to let things get too out of hand!
They may be telling the truth to some extent but are majority using this as an excuse to eat a load of dirty food and not feel bad for it? Sure by doing this you'll be gaining on the scale week after week but exactly how much of that weight is muscle mass and how much is fat? (During gaining I'd recommend 2lbs MAX per week, preferably 1.5lbs, and over a 12+ period for cutting a loss of 1lb per week is great, as we are looking to maintain all the hard muscle mass we've just worked so hard to achieve)
By gaining and maintaining a leaner image gains maybe slower however more beneficial knowing that when you come to your cutting period you're not going to have as much body fat to loose!
So those looking to add on lean size should be looking towards keeping food sources clean, just upping the amount or portions per meal/day, as well as keeping in some cardio! Currently I'm doing 1 session of slow steady walking for 30 minutes post workout on upper body days then doing too 20 minute high intensity sessions on rest days. Not only is this going to help prevent the build up of fat storage but it's also going to keep your heart in great shape, not to mention making cardio during cutting a whole load easier because you've not missed it for 6 months.
Remember, Enjoy your Christmas but be sure not to let things get too out of hand!
Posted on December 18, 2013
PRE WORKOUT REVIEW!!
I have had a few messages recently with people asking me what pre workout I take, or if I can recommend a good one to use? Well this is a review on a product I'm currently using and would most certainly recommend! I'll keep it short but sweet...
This is Optimum Nutrition UK - PRE
I've had this for the past week now and tried it out on 4 occasions, training a different body part each time. I wouldn't ever normally take a pre workout this much, only when I was tired, fatigued or if I just wanted to make sure the workout is insane BUT I tried it this much to see if the effects would wear off over time. Answer being NO, each session the PRE's intensity was just as intense as the last one if not more!
If your looking for a pre workout thats going to give you insane muscular pumps & change your focus and mindset before entering the gym the I would defiantly recommend Optimum Nutritions PRE! It gives you the energy we need to do more, alters the mind set and the way you train, you no longer want to take rest periods, and the pumps are great!
Thank you ON! (On that note, its time to train!!)
I have had a few messages recently with people asking me what pre workout I take, or if I can recommend a good one to use? Well this is a review on a product I'm currently using and would most certainly recommend! I'll keep it short but sweet...
This is Optimum Nutrition UK - PRE
I've had this for the past week now and tried it out on 4 occasions, training a different body part each time. I wouldn't ever normally take a pre workout this much, only when I was tired, fatigued or if I just wanted to make sure the workout is insane BUT I tried it this much to see if the effects would wear off over time. Answer being NO, each session the PRE's intensity was just as intense as the last one if not more!
If your looking for a pre workout thats going to give you insane muscular pumps & change your focus and mindset before entering the gym the I would defiantly recommend Optimum Nutritions PRE! It gives you the energy we need to do more, alters the mind set and the way you train, you no longer want to take rest periods, and the pumps are great!
Thank you ON! (On that note, its time to train!!)
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Posted on September 23, 2013
