JamieQB8's Football Training Journal

[JamieQB8]

My goals and situation have changed since my last log so I've decided to create a new one.

The old one can be found here: http://forum.bodybuilding.com/showth...hp?t=141388341

I will be training under the team S+C coach focusing on athletism and injury prevention rather than pure strength


Current Stats as of today’s testing

Height: 181cm 5ft 11 1/3

Weight: 88.9kg

BF: 12.1 %( on machine inaccurate readings)

Sum skin fold of bicep/tricep/midsection: 36.9mm


Strength
1RM Squat: 140kg
1RM Bench: 110kg
Max Chins: 12

Combine
40yd: 5.18 light gate
Static Med Ball Chest Throw: 8.5M
Vertical jump mat: 52.1cm
Broad Jump: 2.4M
Sit and Reach: 29

Short term Goals
- Drop 1% body fat
- Improve Flexibility - Measured by squat depth
- Rehab tendonitis

Mid Term Goals
- Run a sub 5.1 40
- Squat >150kg
- reach 11% body fat

Long Term Goals
- Make GB Student Team
- Be able to squat ATG bodyweight
- Run a sub 5.0 40
- Bench >115kg

[JamieQB8]

Thursday 1st November
Some core stability + flexilbilty

3 hours of Football Training.

Friday 2nd November
Rest/Recovery Day
A lot of sleep + foam rolling

Saturday 3rd November
AM: Sprints
Warm up
Technique work
Acceleration work
Stairs and sprints
About an hour’s work in total

PM: Rehab/Lifting

Foam Rolling + Mobility

GHR:
25kg x 8
25kg x 8
25kg x 8
25kg x 8

Swiss Ball Hamstring Curls
BW X 12
BW X 12
BW X 12

Step Ups
12kg x 10
12kg x 10
14kg x 10

Chins W/Fat Gripz
x5
x5
x5
x5
x5
x5

Rehab:
VMO strengthing
Adductor work

[JamieQB8]

Monday 5th November

Lifting

Warm up
Foam Rolling
Shoulder Mobility
3 x 15 lat raises
3 x 10 cuban press
3 x 10 wall slides
3 x 10 rear delt flyes

Arnold Press
16kg x 8
16kg x 8
16kg x 8

Barbell Bench
80kg x 8
80kg x 8
80kg x 8
80kg x 8

Single Arm DB Bench
24kg x 10
24kg x 10
24kg x 10

Cable Ext Rotations
3.75kg x 10
3.75kg x 10
3.75kg x 10

Single Leg Box Jumps
x 6
x 6
x 6

BSS + FFE
8kg x 10
BW x 10
BW x 10

Recovery:
Swimming + contrast shower

[JamieQB8]

Tuesday 6th November
Retested max overhand chins for a uni Strenth testing practical

max chins = 14 fresh
Isometric Deadlift = 165.5


Wednesday 7th November

AM Team Lifting Session
Warm up
Foam Rolling
Lower Body mobility

Back Squats @ 70%
20kg x 8
60kg x 6
97.5kg x 10
97.5kg x 10
97.5kg x 10
97.5kg x 10

Box Jumps
x 4
x 4
x 4
x 4

Hang Clean Technique work for 15mins


Injury Prevention and Core tonight

[JamieQB8]

Friday 9th November

Warm up

Foam rolling
Mobility
Shoulder dislocates x 20

Lifting

Snatch Grip RDL superset with Wide grip pull ups

SG RDL
70kg x 10
80kg x 10
80kg x 10(note use straps/liquid chalk next time)

Pull Ups
x 5
x 5
x 5

DB Row
26kg x 12
26kg x 12
26kg x 12
26kg x 12

GHR
25kg x 8
25kg x 8
25kg x 8

SL Hamstring Curl
25kg x 6
25kg x 6

Hanging Leg Raise
x 15
x 15

DB Side Bend
30kg x 10
30kg x 10
30kg x 10

[JamieQB8]

won 53-0 at the weekend

Strained my left tricep in the game so didn't lift on monday

Training tonight and team lifting session early tomorrow morning

[JamieQB8]

Wednesday 14th November

80kg Bench Press Rep test: 15 reps

AM Team Lifting session

Warm up + foam rolling

Back Squat
100kg x 10
100kg x 10
100kg x 10
100kg x 10

Box Jump
x 4
x 4
x 4
x 4

80kg Bench Test
80kg x 15

Hang Cleans
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3

Recovery
Foam Rolling
Ice Bath

[brendatyle]

i like that saying:NO EXCUSES

[JamieQB8]

i like that saying:NO EXCUSES

yeah thanks bro, 95% of excuses are BS


Didn't lift on friday due to game prep

Won 61-6 at the weekend

Monday 19th November:

Lifting

Warm up
Foam Rolling
Shoulder Mobility
3 x 15 lat raises
3 x 10 cuban press
3 x 10 wall slides
3 x 10 rear delt flyes

Arnold Press w/Fat Gripz
16kg x 8
16kg x 8
16kg x 8

Barbell Bench w/Fat Gripz
80kg x 8
70kg x 8
70kg x 8
70kg x 8

Single Arm DB Bench
24kg x 10
24kg x 10
24kg x 10

Cable Ext Rotations
1.75kg x 10
1.75kg x 10
1.75kg x 10

Single Leg Box Jumps
x 6
x 6
x 6

BSS
BW x 10
BW x 10
BW x 10

Recovery:
Contrast Shower

[JamieQB8]

Wednesday 21st November



AM Team Lifting session

Warm up + foam rolling

Back Squat
90kg x 10
90kg x 10
90kg x 10
90kg x 10

Box Jump
x 4
x 4
x 4
x 4

Hang Cleans
60kg x 3
70kg x 3
70kg x 3
70kg x 3
70kg x 3

Recovery
Foam Rolling
Ice Bath

Thursday 22nd November

Team Training 2 hours

Friday 23rd November

Warm up

Foam rolling
Mobility
Shoulder dislocates x 20

Lifting


Pull Ups
x 5
x 5
x 5
x 5
DB Row
26kg x 12
26kg x 12

GHR
x 10
x 10
x 10

Hanging Leg Raise
x 5
x 5
x 5

DB Side Bend
26kg x 15
26kg x 15

Notes: Felt ill friday so cut down the volume and intensity a bit


Rest/Recovery Day today and Gameday tomorrow

[Raxcoe]

Good stuff bro will be following.

[JamieQB8]

Good stuff bro will be following.

Thanks for the support bro.

Down with the flu pretty bad, doctor suggested bed rest til monday. no training at all this week

[JamieQB8]

First Training session since getting the flu, still not 100% but strong enough to train again

Wednesday 05/12/12

Gen Warm Up
Foam Rolling

Hang Cleans
50kg x 3
50kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3

Hurdle Jumps
x 6 sets of 4 jumps

Back Squat
60kg x 5
80kg x 5
100kg x 5
105kg x 5
105kg x 5

[JamieQB8]

Friday 07/12/12

Warm Up
a ton of foam rolling
Lower body streching
shoulder dislocates x 20

Workout:

Snatch Grip RDL superset with WG Pull Ups
RDL(straps used):
70kg x 10
80kg x 10
80kg x 10

Pull Ups
x 5
x 5
x 5

DB Row
28kg x 12
26kg x 12
24kg x 12
24kg x 12

Front Squat
40kg x 6
40kg x 6
40kg x 6

Overhead Squat Stretch
x 8
x 8

DB Side Bends
28kg x 15
28kg x 15

Hanging Leg Raises
x 5
x 5
x 5

Recovery:
Pool + cold shower/sauna + steam room

[JamieQB8]

Saturday 8th December


Recovery Day

A ton of foam rolling
lacrosse ball - traps, hamstrings and feet
lower body streching

Pool - sauna - steam room - cold shower

Note-dropped 6lbs from the flu

[JamieQB8]

Won at the weekend, we now have a long mid season break for Christmas until the end of Jan.

Monday 10th December

Shoulder Circuit
3 x 15 Lat Raises
3 x 10 Cuban Press
3 x 10 Wall Slides
3 x 10 Rear Delt Flyes

Arnold Press
16kg x 8
18kg x 8
18kg x 8

BB Bench
70kg x 8
70kg x 8
70kg x 8
70kg x 8

SA DB Bench
24kg 7
22kg x 10
22kg x 10

Cable Ext Rotations
1.75kg x 10
1.75kg x 10
1.75kg x 10

SL Box Jump
x 6
x 6
x 6

Bulgarian Split Squat
BW x 10
BW x 10
BW x 10



Tuesday 11th December
Recovery Day


Wednesday 12th December

Hang Clean
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3
60kg x 3

Power Shrug
80kg x 2
80kg x 2

Squats
80kg x 5
80kg x 5
80kg x 5

Glute Bridge
x 10
x 10
x 10

Thursday 13th December
Recovery Day/Cardio

Tons of foam rolling
Lacrosse Ball traps, calves, feet, pecs
Streching

Sauna/Steam room/Cold Shower

Pool - around 10 lengths

Played 2 hours of 5 a side football in the evening

Friday 14th December
Light Session today due to GB Student Trials this sunday

Vanity Day

Pull ups
x 5

Chins 3 x 10

triceps - Skull crushers 2 x 10 - extensions 2 x 10 - dips 2 x 5

Biceps - zottman curls w/Fatgrips 3 x 10

[JamieQB8]

Made the GB Student Team! pretty happy right now. First team training session in January.

Monday 17th December
Traveling all day so didn't get a chance to get to a gym.
Just some stretching and foam rolling to recover from the trial the day before

Tuesday 18th December
Ran some tempos, played some football/basketball

Wednesday 19th December

Clean Pulls
60kg x 2
80kg x 2
90kg x 2
100kg x 2
120kg x 2
100kg x 2

SL jumps over saq hurdles(meant to be hurdle jumps but this was all this gym had)
6 x 3 each leg

Front Squat
60kg x 3
80kg x 3
70kg x 3
70kg x 3
70kg x 3

Weighted Glute Bridges
40kg x 8
60kg x 8
60kg x 8

Recovery
Swimming, Sauna, Steam room, Contrast Shower

Thursday 20th December

Recovery Day

Streching
Foam Rolling full body
Lacrosse Ball Traps and feet
Shoulder Mobility

Swimming, Sauna/steam room. Contrast Shower

Friday 21st December

Shoulder Circuit:
Shoulder Dislocates x 20
Ext Rotations 2 x 12
Cuban Press 2 x 12
Facepulls 2 x 12
int Rotations 2 x 12

Snatch Grip RDL SS with Pull ups
RDL:
60kg x 10
60kg x 10
60kg x 10

Pull Ups
x 5
x 5
x 5

Incline DB Bench
24kg x 10
24kg x 10
24kg x 10

BB Curl w/Fat Gripz
30kg x 10
30kg x 8
30kg x 8

Tricep Pull Down
25kg x 10
22.5kg x 10
22.5kg x 10

Hanging Leg Raises
x 5
x 5
x 5

Recovery:
Contrast Shower

[Poolee32]

Congrats on making the team man, time to start training at a whole nother level.

Good lifts glad to see someone going heavy training for real progression.

Check my runningback log out maybe we can give each other some support. Subscribed can't wait to see how things go for you.

No excuses.

[JamieQB8]

Congrats on making the team man, time to start training at a whole nother level.

Good lifts glad to see someone going heavy training for real progression.

Check my runningback log out maybe we can give each other some support. Subscribed can't wait to see how things go for you.

No excuses.

Thanks for the support bro.

Subbed to your log as well.

Monday 26th December

Warm up
Jump rope 5 mins
foam rolling
light streching

Shoulder Series
BPA 3X20
Push Up 3 x 20
Shoulder Dislocations x 20
Cuban press x 12
Lat Raises x 12

Arnold Press w/fat gripz
16kg x 8
18kg x 8
18kg x 8

Bench W/Fat Gripz
70kg x 8
70kg x 8
70kg x 8
70kg x 8

Single Arm DB Bench
24kg x 10
22kg x 10
22kg x 10

Cable Ext Rotation
2.5kg x 10
2.5kg x 10
2.5kg x 10

BSS Jumps
x 6
x 6
x 6

BSS
x 10
x 10
x 10

[JamieQB8]

Could get to any gyms today because of boxing day and the field was flooded so couldn't do any sprints

Here are some random videos of some lifts

Please MUTE these videos, the mic on my ipad is broken

Early 2012:

Bench 1RM - march 16th



Incline DB Bench






More Recent:

[Poolee32]

Nice inclines bro.

lady almost took one to the dome lol

[JamieQB8]

Friday 28th December

Warm up
5 min treadmill
Foam Rolling
Squats/Lateral Lunges
Shoulder Dislocates x 20


Snatch Grip RDL SS with Chin ups
RDL:
60kg x 10
70kg x 10
70kg x 10

Chin Ups
x 10
x 7
x 5

DB Row
24kg x 12
24kg x 12
24kg x 12
24kg x 12

Front Squat
60kg x 6
60kg x 6
60kg x 6

DB Side Bends
28kg x 15
28kg x 15

Hanging Leg Raises
x 5
x 5
x 5

Recovery:
Contrast Shower

[JamieQB8]

Nice inclines bro.

lady almost took one to the dome lol

haha Thanks bro

New purchase yesterday :


Do Wins

Saturday 29th December

Foam rolling + mobility

Some hill tempo runs with push ups, Didn't really take note of reps and sets around 10-12 runs with 10-20 push ups between reps


Will post up my nutrition plan later today once I finish planning it with my coach

[JamieQB8]

The weekend and new years eve were a blowout so I moved the days forward Mondays session was performed Tuesday and so on...

Tuesday 1st January

Warm Up
5 min treadmill
Foam Rolling

Shoulder Series
BPA 2 X 20
Push Up 2 x 20
Shoulder dislocated x 20
cuban press x 12
lat raises x 12
front raises x 10

Arnold Press w/Fat Gripz
16kg x 8
18kg x 8
18kg x 8

Bench Press w/Fat Gripz - 3-1-0-1 tempo
60kg x 8
65kg x 8
65kg x 8
65kg x 8

SA DB Bench
22kg x 10
22kg x 10
22kg x 10

ext Rotation
2.5kg x 15
2.5kg x 15
2.5kg x 15
2.5kg x 15

SL Box Jumps
x 6
x 6
x 6

BSS
x 10
x 10



NOTES:
Feeling overtraining coming on. Taking a deload week from Wednesday 2nd Jan to Wednesday 9th Jan.



Wednesday 2nd January

First Day of the Deload week

Warm up
5 min treadmill
foam rolling


Session
jump rope for 25mins with 60 push ups total performed during breaks

More Foam rolling
Streching

Recovery:
Contrast Shower


Goals for Deload Week Jan 2nd-Jan 9th
Improve tissue quality via daily foam rolling and stretching
improve flexibility and mobility
Full Recovery for sympathetic Nervous system

[JamieQB8]

Nutrition - 02/01/13

Recording my nutrition for the next 2 weeks, Just focusing on eating good wholesome food and slowly incorporating macro counting etc.

Wednesday 2nd Jan:

Breakfast Meal 1: 12:30pm
70g oatmeal with whole milk
220g scrambled egg with extra virgin olive oil
Litre of water
Around 60gs of carbs and 30gs of protein

Green Tea x 1

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

Meal 3: 7:30pm(postworkout)
250g grilled beef
220g Jacket Potato
Extra Virgin Olive Oil
1 Apple

Dinner Meal 4: 9pm
1 Banana
1 Bruschetta
My girlfriend cooked me dinner for when I got home so I didn’t know the weight of everything etc.

Soup:

1 Chicken thigh
Sugar peas
Onion
White Potato
Carrot
Tomato

Chicken Potato:

Chicken breast
Cornflour
Garlic/ginger
Olive oil
White Potato

Meal 5: 2:30am
1 Apple with 100g of cottage cheese
200g grilled beef
Steamed mixed veg(broccoli, cauliflower, carrots)
1 Chicken Thigh

Meal 6: 5am(Sleeping pattern is messed! Haha, everyone around me is up so late)
1 Pint of Whole Milk

[JamieQB8]

Thursday 3rd January

Squat Day - DELOAD week

Foam Rolling + stretching

Barbell complex warm up - front squats - mili press - OHS - Back Squat

Hang Clean
50kg x 3
50kg x 3
50kg x 3

Front Squat
50kg x 3
50kg x 3
50kg x 3

Back Squat
70kg x 5
70kg x 5
70kh x 5

GHR
BW x 8
BW x 8
BW x 8

Hanging Leg Raise
x 8
x 8
x 8

Foam Rolling

Recovery:
Contrast Shower

[JardmanOLB]

Nice log man, grats on making the GB student team, does that mean you get to travel internationally?

Your sleeping is ****ed hahahah, staying up til 5am...****'s not good bro.

Check my log if you want, just started, 'Australian's American Football Log'.

[TIUjoe]

I really enjoy reading through this log for 2 reasons. 1) you set very realistic, yet challenging short, mid, and long term goals for yourself to accomplish. 2) You are clearly putting in the work with your training, rehab, and nutrition. Nice work man! Keep it up, I wish you the best.

[JamieQB8]

Nice log man, grats on making the GB student team, does that mean you get to travel internationally?

Your sleeping is ****ed hahahah, staying up til 5am...****'s not good bro.

Check my log if you want, just started, 'Australian's American Football Log'.

Thanks bro, yeah we travel to sweden in a couple of months

Haha I know bro! We've been going to gym during the afternoon then spending 4-6hours overnight in the library doing work. Early morning lectures start again monday so I'll back to normal sleeping schedule lol.

I really enjoy reading through this log for 2 reasons. 1) you set very realistic, yet challenging short, mid, and long term goals for yourself to accomplish. 2) You are clearly putting in the work with your training, rehab, and nutrition. Nice work man! Keep it up, I wish you the best.

Thanks for your support man, Really appreciate it


Nutrition Changes:

For the past month or so I've been supplement free, I'm going to incorporate some supplements into my diet and monitor the changes.

I will steer clear of using my whey when possible, as eating a meal after the gym feels a lot better, I will use whey shakes if I'm stuck for time.

Supplements to be used over the next few weeks:

Creatine - 5g per day
Multivitamin - 1 per day
Omega 3 - between 3-12g per day depending on training load and omega 3 intake(from food) that day...(I'll try and have more omega 3 and general good fats on recovery days)

I still have some ZMA and Primrose oil laying around that I might experiment with, I'm going to do some more research first though. If anyone has any opinions on these please let me know!

[JamieQB8]

Saturday 5th January DELOAD WEEK

Warm up
5 min bike
Foam Rolling
Squats/Lateral Lunges
Shoulder Dislocates x 20


Snatch Grip RDL SS with Chin ups
RDL:
40kg x 10
40kg x 10


Chin Ups
x 5
x 5

DB Row
18kg x 12
18kg x 12

Front Squat
40kg x 6
40kg x 6

Hanging Leg Raises
x 8
x 8

Swiss Ball Rollouts
x 10
x 10
Recovery:
Contrast Shower

Notes:
Starting to feel a lot better during this deload week, looking forward to hitting the weights hard again on wednesday