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  1. #31
    Registered User JamieQB8's Avatar
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    Nutrition 03/01/12

    Breakfast Meal 1: 3:30pm
    120g Grilled Salmon
    1 Banana
    60g oatmeal with whole milk

    Meal 2: 5:30pm
    1 apple

    Meal 3: 7:30pm(postworkout)
    250g grilled Chicken
    250g Jacket Sweet Potato
    Extra Virgin Olive Oil

    Meal 4: 9pm
    1 Apple
    Peanut Butter
    150g grilled chicken

    Dinner Meal 5: 10pm
    Chicken Carbonara(all homemade) with bacon and mushroom
    Had a small portion of carbonara and loaded up on chicken and mushroom to feel better about cheating slightly…


    Meal 5: 4:00am
    120g Grilled Salmon
    3 poached eggs
    Broccoli, cauliflower and Spinach
    1 Pint of Whole Milk

    Meal 6: 5:00am
    Few tablespoons of Peanut Butter





    Nutrition 04/01/12

    Breakfast Meal 1: 3:30pm
    70g oatmeal with whole milk
    220g scrambled egg with extra virgin olive oil

    Meal 2: 4:30pm
    200g grilled chicken
    200g vegetables(broccoli, cauliflower, spinach)

    Meal 3: 7:30pm
    1 Apple
    2 Oranges
    160g of peanuts

    Dinner Meal 4: 10pm
    Oven cooked lean meatballs
    Roast Potatoes
    Milk/cream/egg sauce


    Meal 5: 3:30am
    Pan Fried Rump Steak 240g
    Mushrooms
    Broccoli

    Meal 6: 6am
    1 Pint of Whole Milk
    I can accept failure, everyone fails at something. But I can't accept not trying.
    Michael Jordan

    Training Log: http://forum.bodybuilding.com/showthread.php?t=162469881&p=1257904381#post1257904381
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  2. #32
    Registered User JardmanOLB's Avatar
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    That's wicked about Sweden man. Has your season just finished recently? My season kinda follows the NFL season, so we play in Summer lol.

    Good call on the whey, I really don't like it either. I take ZMA and I don't think it has any profound effects, although your girlfriend might like its effect hahaha.

    Have you found any supps apart from creatine have a noticeable effect?
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  3. #33
    Registered User JamieQB8's Avatar
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    Originally Posted by JardmanOLB View Post
    That's wicked about Sweden man. Has your season just finished recently? My season kinda follows the NFL season, so we play in Summer lol.

    Good call on the whey, I really don't like it either. I take ZMA and I don't think it has any profound effects, although your girlfriend might like its effect hahaha.

    Have you found any supps apart from creatine have a noticeable effect?
    We're taking a mid season break due to xmas, start playing again in feb, then its the play offs

    As my coach says the best supplement is real organic food, only a few supplements really work and even then the benefits can be had from a solid diet.

    I experimented with glutamine during workouts which gave me more energy, but I think the energy was from the Gatorade the glutamine was mixed in rather than the glutamine itself.

    Sunday 6th January
    Tempo Runs DELOAD week
    60yds x 8
    8 Press Ups in between reps

    First time doing tempos in a while, good to just get some fresh air and just run...


    Monday 7th January

    only got a couple of hours of sleep due to my body clock still adjusting. Felt like ish the whole day after my lecture. Went to the gym but felt awful and weak during warm ups so I just scrapped the work out and came home.
    I can accept failure, everyone fails at something. But I can't accept not trying.
    Michael Jordan

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  4. #34
    Registered User JamieQB8's Avatar
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    Tuesday 8th January

    Team Training - 2 hours
    skill work
    team scrimmage
    conditioning - Sprints, bear crawls, push ups, longer runs etc


    Wednesday 9th January
    Team Lifting Session

    Hang Clean with Jerk - Getting a lot more pull on the bar, chinned myself a couple of times.... Mastering form before increasing weight
    55kg x 4
    55kg x 4
    55kg x 4
    55kg x 4

    Squat Jump + Tuck Jump
    x 4
    x 4
    x 4
    x 4

    Back Squat
    85kg x 4
    110kg x 4
    110kg x 4
    110kg x 4

    SL Squat onto box
    bw x 10
    bw x 10

    Iso Hold deadlift - 5 seconds just above knee
    80kg x 5secs
    120kg x 5secs
    I can accept failure, everyone fails at something. But I can't accept not trying.
    Michael Jordan

    Training Log: http://forum.bodybuilding.com/showthread.php?t=162469881&p=1257904381#post1257904381
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  5. #35
    Registered User TheRealNumber2's Avatar
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    Hey bro, been following your blog for a while now, congrats on making GB uni squad. What happened to your D3 scholarship offer? Was (Still am) routing for you.
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  6. #36
    Registered User JamieQB8's Avatar
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    Originally Posted by TheRealNumber2 View Post
    Hey bro, been following your blog for a while now, congrats on making GB uni squad. What happened to your D3 scholarship offer? Was (Still am) routing for you.
    Hey, Thanks bro, I received a partial scholarship offer which put the tuition fees down from 60k per year to around 21k per year. However me and my parents could not afford it, So I stayed in the UK.
    I can accept failure, everyone fails at something. But I can't accept not trying.
    Michael Jordan

    Training Log: http://forum.bodybuilding.com/showthread.php?t=162469881&p=1257904381#post1257904381
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  7. #37
    Registered User JardmanOLB's Avatar
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    How long have you been playing for man? How did you go about getting the D3 scholarship offer? 60k and even 21k is a ****load for uni fees...
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  8. #38
    Registered User JamieQB8's Avatar
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    Originally Posted by JardmanOLB View Post
    How long have you been playing for man? How did you go about getting the D3 scholarship offer? 60k and even 21k is a ****load for uni fees...
    4/5 years bro, played a lot of rugby before that.

    I went to an academy in bristol which I talk about in my old log. My coach sorted most of out for me I had interviews on skype with a few coachs in the US. A few of us then took the SAT's I think I got just over 1600, then based off my SAT score, my results here and athletics etc I was given an offer.

    Sorry for the lack of updates been busy with uni work/exams/ Studying my Level 3 Personal training qualification


    Thursday 10th January
    Team Training

    Friday 11th January
    Was up all night thursday and most of friday with uni work, way too tired to workout friday to moved the session to saturday

    Saturday 12th January
    Thought I would do something a little different as we're still waiting for the next phase of our training program

    Warm Up - One of Dan Johns Complexes
    40KG on the bar - the complex is completed fully - 60 secs rest between sets - 4 total sets

    power snatch x 5
    front squat x 5
    good morning x 5
    Snatch Grip behind the neck jerk x 5
    overhead squat x 5
    Row x 5

    Warm up felt great, sweating a ton and felt ready to hit the weights - my warm ups have been too soft as of late to get ready to lift. Going to start incorporating more of this.

    Front Squat
    70kg x 5
    70kg x 5
    70kg x 5

    SuperSet DB Incline Press with Chins

    DB Incline
    28kg x 8
    28kg x 8
    28kg x 8

    Chins
    x 5
    x 5
    x 5

    Core superset x 3

    Barbell Rollouts 80kg x 8
    Single Arm kettlebell bench x 8
    I can accept failure, everyone fails at something. But I can't accept not trying.
    Michael Jordan

    Training Log: http://forum.bodybuilding.com/showthread.php?t=162469881&p=1257904381#post1257904381
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  9. #39
    Registered User JamieQB8's Avatar
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    I've just finished reading Dan John's Never Let Go over a few days and I've learned a ton about training, nutrition and life which has just simplified a lot of my ideas. Would recommend it to anyone

    [img]*****://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcQS-D_F5n-jldsfXIkxQNM1AnCs8WtxTMb5LmsUiKodezU7lQ-1[/img]
    I can accept failure, everyone fails at something. But I can't accept not trying.
    Michael Jordan

    Training Log: http://forum.bodybuilding.com/showthread.php?t=162469881&p=1257904381#post1257904381
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  10. #40
    Registered User JardmanOLB's Avatar
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    Wish I had started 4/5 years ago. Keep grinding man, you never know, you may be able to get a full ride to a D2 within a year or two.
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  11. #41
    Registered User JamieQB8's Avatar
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    Originally Posted by JardmanOLB View Post
    Wish I had started 4/5 years ago. Keep grinding man, you never know, you may be able to get a full ride to a D2 within a year or two.
    Thanks bro, I always wish I had started earlier!


    Sorry for the lack of updates, it has been exams week at my university so I have had little free time

    only been able to get into the gym twice this week. Just did a couple of complexes and crushed tons of pull ups

    Will post a full update on nutrition planning and workout planning next week
    I can accept failure, everyone fails at something. But I can't accept not trying.
    Michael Jordan

    Training Log: http://forum.bodybuilding.com/showthread.php?t=162469881&p=1257904381#post1257904381
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  12. #42
    Registered User JamieQB8's Avatar
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    1 more exam this week then I'm finished.

    Monday 21st January

    AM Workout:
    1 Hour Pilates



    PM Workout:

    Warm up

    Foam rolling

    Shoulder series
    Facepulls
    shrugs
    ext rotations
    bpa's


    Workout:

    Chins/pull ups alternate grips
    x 5
    x 4
    x 4
    x 3
    x 3

    Incline DB Bench
    28kg x 10
    28kg x 10
    28kg x 10

    BB Rows
    50kg x 8
    70kg x 8
    70kg x 8
    70kg x 8

    BB Curl
    30kg x 8
    30kg x 6
    30kg x 6
    I can accept failure, everyone fails at something. But I can't accept not trying.
    Michael Jordan

    Training Log: http://forum.bodybuilding.com/showthread.php?t=162469881&p=1257904381#post1257904381
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  13. #43
    Registered User JamieQB8's Avatar
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    Tuesday 23rd January

    Team session: Sprints, Agility and Plyos for 1 hour

    Wednesday 24th January

    AM Workout:

    Warm up
    Foam rolling
    Barbell complex

    Session

    Hang Clean + Press Superset with Jump squats

    Clean + Press
    50kg x 4
    50kg x 4
    60kg x 4
    60kg x 4

    DB Jump Squats
    18kg x 4
    7.5kg x 4
    7.5kg x 4

    Back Squat
    60kg x 4
    80kg x 4
    100kg x 4
    110kg x 4
    110kg x 4

    Iso Hold Deadlift(held just above knee)
    80kg x 5 secs
    90kg x 5 secs
    100kg x 5 secs
    I can accept failure, everyone fails at something. But I can't accept not trying.
    Michael Jordan

    Training Log: http://forum.bodybuilding.com/showthread.php?t=162469881&p=1257904381#post1257904381
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  14. #44
    Registered User JamieQB8's Avatar
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    Saturday 26th January
    Speed and Plyo Session

    Stair Jumps
    Depth Jumps
    fast feet + 10m sprints
    5 10 5 drills
    two foot bounding
    lateral bounding

    Sunday 27th January
    Played in a scrimmage, reinjured my knee so I'll be out for possibly a couple of weeks

    Monday 28th January
    Dynamic Upper Body

    Bench Press 6 x 3 @ 60%
    70kg x 3
    70kg x 3
    70kg x 3
    70kg x 3
    70kg x 3
    70kg x 3

    Plyo Press up
    x 5
    x 5

    SA TRX row superset with BPAs
    TRX Row
    x 8
    x 8
    x 8
    x 8
    BPA
    x 15
    x 15
    x 15
    x 15

    Clean and Press Max Reps - 2 x 30 seconds


    Standing Tricep Extension
    8kg x 20
    8kg x 20
    8kg x 20
    6kg x 20

    Rotational Med Ball Slams
    x 8 ea side
    x 8 ea side


    Tuesday 29th January
    Physio + Treatment - didn't participate in practice

    Wednesday 30th January
    Team Lifting session

    Warm up
    Foam rolling
    -IT band
    -Quads
    -Calfs
    -Upper back
    Lacrosse ball
    -Pec
    -lats
    -piriformus
    -QL

    Hip Opener

    Workout:

    1. Complex all exercises x 5 - Completed as fast as possible 3 people rotating on each bar for 11mins
    50kg on the bar
    Clean Pull
    Power Clean
    Front Squat
    Push Press
    Bent over Row

    2. Back Squat
    90kg x5
    100kg x5
    100kg x5
    100kg x5

    Recovery:
    Contrast Shower
    I can accept failure, everyone fails at something. But I can't accept not trying.
    Michael Jordan

    Training Log: http://forum.bodybuilding.com/showthread.php?t=162469881&p=1257904381#post1257904381
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  15. #45
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    Friday 1st February
    1RM Testing

    Bench Press: 120kg - New PB
    Squat: 150kg -(all time 160kg)
    I can accept failure, everyone fails at something. But I can't accept not trying.
    Michael Jordan

    Training Log: http://forum.bodybuilding.com/showthread.php?t=162469881&p=1257904381#post1257904381
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  16. #46
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    Monday 3rd February

    Warm up for every lifting workout

    [img]*****://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-prn1/556658_10151418234549510_435717290_n.jpg[/img]

    Session

    Bench Press

    5 x 85kg
    5 x 85kg
    5 x 90kg
    4 x 90kg
    3 x 90kg

    Military Press w/fat gripz
    6 x 50kg
    6 x 50kg
    5 x 50kg
    5 x 50kg

    Weighted Press uo
    25kg x 8
    20kg x 9
    20kg x 8
    Superset with ext rotation 4-1-3-1
    1.25kg x 10
    1.25kg x 10
    1.25kg x 10

    Hop to box
    x 10
    x 10
    x 10


    Wednesday 6th February

    Warm up Full

    4 Total Sets
    Power Clean x 3
    Front Squat x 3
    Push Jerk x 3
    70kg


    Back Squat
    90kg x 4
    100kg x 4
    105kg x 4
    110kg x 4


    Friday 8th February - Reduced Volume day - gameday sunday

    Warm up Full


    Clean Grip RDL w/straps 3-1-1-1
    60kg x 5
    80kg x 5
    90kg x 5
    100kg x 5

    Supinated Pull ups
    x 6
    x 6
    x 6

    Front Squat
    60kg x 5
    60kg x 5

    Bent Over Row
    60kg x 10
    70kg x 10

    Overhead Squat 4-3-1-1
    20kg x 6
    20kg x 6

    Hanging leg raise
    3 x 5


    Any Extra Cardio Work

    - Light training Tuesday
    - Pick up football(soccer) Wednesday
    - Full team training Thursday
    - Pick up football(soccer) Friday
    I can accept failure, everyone fails at something. But I can't accept not trying.
    Michael Jordan

    Training Log: http://forum.bodybuilding.com/showthread.php?t=162469881&p=1257904381#post1257904381
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  17. #47
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    Monday 11th February

    Full Robustness Warm up

    Bench Press w/Fat Gripz
    70kg x 5
    80kg x 5
    85kg x 5
    90kg x 5
    92.5kg x 3

    Military Press
    50kg x 6
    50kg x 6
    50kg x 5
    50kg x 6

    Weighted Press up
    15kg x 10
    10kg x 10
    10kg x 10
    Superset with ext rotations 4-1-3-1
    1.25kg x 10
    1.25kg x 10
    1.25kg x 10

    Bounding
    x 10
    x 10
    x 10

    Wednesday 13th February

    Full Robustness warm up

    Power Clean x 4 Front Squat x 4 Jerk x 4 Row x 4
    60kg
    70kg
    70kg
    70kg

    Squat 3 x 4
    100kg
    100kg
    105kg


    Friday 15th February

    Full Robustness Warm up

    Pull Ups Supinated grip
    x 6
    x 6
    x 6
    x 6
    x 6

    Notes: Had a busy day and felt like ish, didn't have much time to workout so just got prehab/rehab done in the warm up and then done a few sets of pull ups
    I can accept failure, everyone fails at something. But I can't accept not trying.
    Michael Jordan

    Training Log: http://forum.bodybuilding.com/showthread.php?t=162469881&p=1257904381#post1257904381
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  18. #48
    Registered User JamieQB8's Avatar
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    Monday 18th

    Full warm up

    Bench w/fat gripz
    85 x 5
    85 x 5
    85 x 5
    85 x 5
    85 x 5

    Military press w/fat gripz
    50 x 5
    50 x 6
    50 x 4
    50 x 4

    Press up
    15kg x 10
    10kg x 10
    10kg x 10
    Superset with ext rotations
    1.25kg x 10
    1.25kg x 10
    1.25kg x 10

    Box jumps
    x 5
    x 5
    x 5

    Wednesday

    Felt sick - dropped the intensity + volume

    Power Clean Front Squat Jerk
    50kg x 3
    70kg x 3
    50kg x 3

    Squats
    100kg x 2
    100kg x 2
    100kg x 2

    Felt overtrained, took friday off due to GB team practice on saturday


    Monday 25th Feb
    Full Warm Up
    Felt fatigued from saturday GB practice and Sunday team practice

    Took a longer rest and had a lighter session

    Weighted Chins
    BW X 5
    5 x 5
    5 x 5
    5 x 5
    5 x 5

    Trx BW row
    x 10
    x 8
    x 8

    Push Up - Weighted
    5kg x 10
    10kg x 10
    10kg x 10
    Ext Rotations
    1.25kg x 10
    1.25kg x 10
    1.25kg x 10

    Box Jump
    x 5
    x 5


    Wednesday 27th February
    Full warm up

    Clean and Jerk
    50kg x 2
    60kg x 2
    70kg x 2
    70kg x 2
    70kg x 2

    Squats
    100kg x 3
    110kg x 3
    110kg x 3

    80kg x 20
    I can accept failure, everyone fails at something. But I can't accept not trying.
    Michael Jordan

    Training Log: http://forum.bodybuilding.com/showthread.php?t=162469881&p=1257904381#post1257904381
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  19. #49
    Registered User JamieQB8's Avatar
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    sorry for the lack of updates, been really busy with tons of ish these last few weeks

    Nothing special in the gym, just been maintaining everything during the season low volume 2-3 sessions per week

    I have a lot of free time in the next month or so, now I can get back on track with meal planning, logging and improvment etc.

    Wednesday 27th March

    A. Speed Squat 4 x 5(bodyweight on the bar) - 85kg
    A2. Depth Jump 4 x 3

    B. Speed Deadlift 5 x 4(bodyweight on the bar) - 90kg

    C. jumping lunges 2x16(8 ea)

    D. Power Jump(single leg from the box) 2 x 15 ea

    E. Clapping press up 3 x 10
    I can accept failure, everyone fails at something. But I can't accept not trying.
    Michael Jordan

    Training Log: http://forum.bodybuilding.com/showthread.php?t=162469881&p=1257904381#post1257904381
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  20. #50
    Registered User JamieQB8's Avatar
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    active recovery thursday and friday. just played some badminton thursday + foam rolling both days

    GB Training Camp Saturday 9-6

    Sunday

    Tempo Runs
    60m x 10 5xpress up between reps
    60m x 10 5xBPA between reps

    300 reps of low intensity abs


    Monday 1st April 2013

    AM Speed Workout

    Warm up - 1k jog

    mobility drills
    ground based mobilty
    hip mobility

    power drills

    easy streching


    Workout
    10 x 10m sprints from push up start

    10 x 3kg med ball chest throw into 10m sprint

    backward overhead med ball throw x 6

    chest throw from knees x 6

    Heading to the gym now... evening workout to come
    I can accept failure, everyone fails at something. But I can't accept not trying.
    Michael Jordan

    Training Log: http://forum.bodybuilding.com/showthread.php?t=162469881&p=1257904381#post1257904381
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  21. #51
    Registered User JamieQB8's Avatar
    Join Date: Nov 2010
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    Just got back from sweden with the GB team, we won the game 41-21

    Wore No.18 quick pic in warm ups



    Recap of the weeks training

    Monday night

    DB incline bench 3 x 10

    barbell row 3 x 10

    ext rotations 3 x 10

    bicep curls 3 x 10

    Tuesday:

    Tempos, exact same workout as sunday

    Wednesday:

    Power Clean 3 x 3 70kg

    squat 4 x 2 80 - 90 - 100- 110

    squats 60kg x 20

    clap press up 3 x 15

    Upper Body prehab


    low intensity/volume in the build up to the game... last lift on wednesday. Game was on sunday
    I can accept failure, everyone fails at something. But I can't accept not trying.
    Michael Jordan

    Training Log: http://forum.bodybuilding.com/showthread.php?t=162469881&p=1257904381#post1257904381
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  22. #52
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    Monday 8th April 2013

    Upper Body Hypertrophy

    Warm up
    General Upper Body

    Bench Press Barbell
    20kg x 8
    40kg x 6
    60kg x 5
    80kg x 8
    80kg x 8
    80kg x 8
    80kg x 8

    Incline Dumbell Bench 3-1-1 Tempo
    27.5kg x 12
    27.5kg x 12

    L chin ups
    x 8
    x 5
    x 5
    x 5
    x 5

    Shoulder lat raises
    8kg x 10
    8kg x 10
    8kg x 10

    Bicep Curls
    10kg x 12
    15kg x 10

    Tempos tomorrow
    I can accept failure, everyone fails at something. But I can't accept not trying.
    Michael Jordan

    Training Log: http://forum.bodybuilding.com/showthread.php?t=162469881&p=1257904381#post1257904381
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  23. #53
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    No Weights these last few days

    Wednesday afternoon 2 hours of tennis

    Thursday 2 hours of skill work

    Friday Sprints/med ball throws and shuttles

    followed by a night a top golf.... looking forward to playing some more golf in the summer
    I can accept failure, everyone fails at something. But I can't accept not trying.
    Michael Jordan

    Training Log: http://forum.bodybuilding.com/showthread.php?t=162469881&p=1257904381#post1257904381
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  24. #54
    Registered User JamieQB8's Avatar
    Join Date: Nov 2010
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    Sunday 14th
    Team training session

    Monday 15th
    Bench Day

    Full warm up

    Bench Press w/ Fat Gripz
    20kg x 8
    40kg x 5
    60kg x 5
    80kg x 3
    90kg x 5
    90kg x 5
    90kg x 5

    Military Press
    60kg x 3
    50kg x 6
    50kg x 6
    50kg x 6

    Weighted Press up
    10kg x 10
    15kg x 10
    15kg x 10

    Ext Rotation
    1.25kg x 10
    1.25kg x 10
    1.25kg x 10

    Trx abs circuit x 3

    Tuesday 16th

    Flexibility recovery and swimming AM
    Team training PM

    Wednesday 17th
    AM: Team lifting

    Box jumps
    x 8
    x 8
    x 8

    Squat Jumps
    x 8
    x 8
    x 8

    Hip Thrusts - with 10 sec hold on last rep
    70kg x 10
    70kg x 10
    70kg x 10

    DB row
    25kg x 15
    25kg x 15
    25kg x 15

    DB row + ext rotations
    5kg x 15
    5kg x 15
    5kg x 15

    Foam rolling


    PM Recovery
    45 mins of pilates + swimming
    I can accept failure, everyone fails at something. But I can't accept not trying.
    Michael Jordan

    Training Log: http://forum.bodybuilding.com/showthread.php?t=162469881&p=1257904381#post1257904381
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  25. #55
    Registered User JamieQB8's Avatar
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    The end of april and may have been a write off training wise, the season finished and exam time started. While handing in final assignments and prepping for final exams, training took a back seat. I managed to get into the gym 2-4 times per week.

    The sessions Included a ton of mobility work to try and counter all the sitting and lack of movement. Mainly 1 compound strength movement high sets of 3-5 reps then a selection of around 4-5 exercises of with bodybuilding sets reps and tempos

    I have now finished my first year of uni. So I have the time to regularly update this blog again. Will get latest progress pics and stats up asap. Starting to plan out my new training program now
    I can accept failure, everyone fails at something. But I can't accept not trying.
    Michael Jordan

    Training Log: http://forum.bodybuilding.com/showthread.php?t=162469881&p=1257904381#post1257904381
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  26. #56
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    15/05/13

    Warm up

    Foam rolling + squat mobilty

    Workout

    Back Squat - form work
    60kg x 5
    80kg x 5
    90kg x 5
    90kg x 5
    90kg x 5
    90kg x 5

    Good mornings
    40kg x 10
    60kg x 10

    RDL
    80kg x 10
    90kg x 10
    100kg x 10

    BB Row
    60kg x 10
    60kg x 10
    50kg x 10

    Pull Ups
    x 4
    x 4
    x 5
    I can accept failure, everyone fails at something. But I can't accept not trying.
    Michael Jordan

    Training Log: http://forum.bodybuilding.com/showthread.php?t=162469881&p=1257904381#post1257904381
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  27. #57
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    Friday 17th June 2013

    Warm up

    Foam rolling
    shoulder prehab

    Workout:
    Bench Press w/fat gripz
    60kg x 5
    80kg x 5
    90kg x 5
    90kg x 5
    90kg x 5
    80kg x 9

    Dips
    10
    8
    8

    BB Row overhand
    60 x 10
    65 x 10
    65 x 10

    L Chins
    5
    5

    Leg Raises
    10
    10
    10

    Starting to get my summer training program together now with the help of a performance coach

    Some Random sprint videos




    Progress Pic today

    Last edited by JamieQB8; 05-17-2013 at 04:27 PM.
    I can accept failure, everyone fails at something. But I can't accept not trying.
    Michael Jordan

    Training Log: http://forum.bodybuilding.com/showthread.php?t=162469881&p=1257904381#post1257904381
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  28. #58
    Registered User JamieQB8's Avatar
    Join Date: Nov 2010
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    Been Traveling these last couple of weeks so haven't had a chance to update this.

    Lifted on Wed 22nd and Wed 29th

    Had the FBU camp this weekend. Made the all europe team however I am too old to compete in the games in december. Also received an invite for the Top Gun FBU camp in Ohio

    [img]*****://fbcdn-sphotos-b-a.akamaihd.net/hphotos-ak-frc3/970086_174590859373245_143802684_n.jpg[/img]

    Wed 22nd May

    Bench Press
    60kg x 5
    70kg x 5
    80kg x 5
    90kg x 5
    100kg x 3
    80kg x 14

    DB Incline Bench
    26kg x 12
    26kg x 12

    Back Squat
    80kg x 12

    GHR
    15kg x 12
    15kg x 12
    15kg x 12

    Followed by some Barbell rows and biceps. Just a big full body workout as I knew I wouldn't be in the weight room for a week or so

    FBU friday/Saturday and sunday

    Wednesday 29th May

    Shoulder warm up

    Barbell Row
    60kg x 5
    70kg x 5
    80kg x 5
    80kg x 5
    80kg x 5

    Trap Bar Deadlift
    100kg x 5
    110kg x 5
    130kg x 5
    140kg x 5
    140kg x 5

    DB Bench Incline
    26kg x 12
    26kg x 12

    Chins
    x 8
    x 8

    Trap Bar Shrugs
    110kg x 12
    130kg x 12
    110kg x 12

    Hammer Curls
    14kg x 12
    14kg x 12
    I can accept failure, everyone fails at something. But I can't accept not trying.
    Michael Jordan

    Training Log: http://forum.bodybuilding.com/showthread.php?t=162469881&p=1257904381#post1257904381
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  29. #59
    Registered User JamieQB8's Avatar
    Join Date: Nov 2010
    Location: United Kingdom (Great Britain)
    Age: 22
    Stats: 5'11", 183 lbs
    Posts: 571
    Rep Power: 69
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    Friday 1st June

    Decided to video all of my training for this workout

    Charlie Francis Warm Up

    10m Sprints x 10



    Bench
    60x23
    60x15
    60x12

    Ss 5x 3 chins

    Overhead db
    15kg x 8
    15 x 8

    Ss bb row
    60kg x 8
    60 x 8


    Rear flyes
    12.5 x 8
    8 x 8
    8 x 8
    8 x 8

    Ss Chest flyes
    12.5 x 8
    8x8
    8x8
    8x8

    Hammer Curls
    15kg x 8
    15kg x 8
    15kg x 8

    SS Push Ups
    20kg x 8
    20kg x 8
    20kg x 8

    Leg Raises
    x8
    x8



    Couldn't get to the gym this weekend so just did some old school body weight training

    Lifting tomorrow
    I can accept failure, everyone fails at something. But I can't accept not trying.
    Michael Jordan

    Training Log: http://forum.bodybuilding.com/showthread.php?t=162469881&p=1257904381#post1257904381
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  30. #60
    Hurdle brah RunDRL's Avatar
    Join Date: Apr 2013
    Location: United States
    Stats: 5'10", 170 lbs
    Posts: 717
    Rep Power: 460
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    Definitely one of my favorite logs on here. Keep up the work!
    40 (FAT): 4.6sec
    100m: 10.88
    Standing vert: 35.6in
    Deadlift: 320lbs
    Clean and jerk: 200lbs
    OHP: 125lbs
    Squat: Bar
    Bench: tooth pick
    Assyrian/Armenian/German/Persian crew
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