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
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01-05-2013, 06:58 PM #31
- Join Date: Nov 2010
- Location: London, Shoreditch, United Kingdom (Great Britain)
- Age: 31
- Posts: 619
- Rep Power: 369
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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01-05-2013, 11:36 PM #32
- Join Date: Jan 2013
- Location: Perth, WA, Australia
- Age: 31
- Posts: 274
- Rep Power: 1438
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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01-07-2013, 03:34 PM #33
- Join Date: Nov 2010
- Location: London, Shoreditch, United Kingdom (Great Britain)
- Age: 31
- Posts: 619
- Rep Power: 369
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
Training Log: http://forum.bodybuilding.com/showthread.php?t=162469881&p=1257904381#post1257904381
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01-09-2013, 12:29 PM #34
- Join Date: Nov 2010
- Location: London, Shoreditch, United Kingdom (Great Britain)
- Age: 31
- Posts: 619
- Rep Power: 369
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 5secsI 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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01-09-2013, 12:31 PM #35
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01-09-2013, 12:36 PM #36
- Join Date: Nov 2010
- Location: London, Shoreditch, United Kingdom (Great Britain)
- Age: 31
- Posts: 619
- Rep Power: 369
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01-10-2013, 03:06 AM #37
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01-13-2013, 11:23 AM #38
- Join Date: Nov 2010
- Location: London, Shoreditch, United Kingdom (Great Britain)
- Age: 31
- Posts: 619
- Rep Power: 369
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 8I 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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01-13-2013, 11:29 AM #39
- Join Date: Nov 2010
- Location: London, Shoreditch, United Kingdom (Great Britain)
- Age: 31
- Posts: 619
- Rep Power: 369
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
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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01-13-2013, 01:34 PM #40
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01-18-2013, 07:57 PM #41
- Join Date: Nov 2010
- Location: London, Shoreditch, United Kingdom (Great Britain)
- Age: 31
- Posts: 619
- Rep Power: 369
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 weekI 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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01-22-2013, 09:12 AM #42
- Join Date: Nov 2010
- Location: London, Shoreditch, United Kingdom (Great Britain)
- Age: 31
- Posts: 619
- Rep Power: 369
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 6I 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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01-23-2013, 01:32 AM #43
- Join Date: Nov 2010
- Location: London, Shoreditch, United Kingdom (Great Britain)
- Age: 31
- Posts: 619
- Rep Power: 369
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 secsI 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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01-30-2013, 01:55 AM #44
- Join Date: Nov 2010
- Location: London, Shoreditch, United Kingdom (Great Britain)
- Age: 31
- Posts: 619
- Rep Power: 369
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 ShowerI 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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02-03-2013, 04:15 AM #45
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02-08-2013, 07:43 PM #46
- Join Date: Nov 2010
- Location: London, Shoreditch, United Kingdom (Great Britain)
- Age: 31
- Posts: 619
- Rep Power: 369
Monday 3rd February
Warm up for every lifting workout
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) FridayI 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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02-16-2013, 04:08 PM #47
- Join Date: Nov 2010
- Location: London, Shoreditch, United Kingdom (Great Britain)
- Age: 31
- Posts: 619
- Rep Power: 369
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 upsI 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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02-28-2013, 05:48 AM #48
- Join Date: Nov 2010
- Location: London, Shoreditch, United Kingdom (Great Britain)
- Age: 31
- Posts: 619
- Rep Power: 369
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 20I 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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03-27-2013, 02:58 AM #49
- Join Date: Nov 2010
- Location: London, Shoreditch, United Kingdom (Great Britain)
- Age: 31
- Posts: 619
- Rep Power: 369
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 10I 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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04-01-2013, 11:11 AM #50
- Join Date: Nov 2010
- Location: London, Shoreditch, United Kingdom (Great Britain)
- Age: 31
- Posts: 619
- Rep Power: 369
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 comeI 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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04-07-2013, 06:29 PM #51
- Join Date: Nov 2010
- Location: London, Shoreditch, United Kingdom (Great Britain)
- Age: 31
- Posts: 619
- Rep Power: 369
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 sundayI 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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04-08-2013, 04:55 PM #52
- Join Date: Nov 2010
- Location: London, Shoreditch, United Kingdom (Great Britain)
- Age: 31
- Posts: 619
- Rep Power: 369
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 tomorrowI 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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04-13-2013, 06:30 AM #53
- Join Date: Nov 2010
- Location: London, Shoreditch, United Kingdom (Great Britain)
- Age: 31
- Posts: 619
- Rep Power: 369
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 summerI 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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04-18-2013, 06:37 AM #54
- Join Date: Nov 2010
- Location: London, Shoreditch, United Kingdom (Great Britain)
- Age: 31
- Posts: 619
- Rep Power: 369
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 + swimmingI 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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05-14-2013, 04:56 AM #55
- Join Date: Nov 2010
- Location: London, Shoreditch, United Kingdom (Great Britain)
- Age: 31
- Posts: 619
- Rep Power: 369
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 nowI 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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05-14-2013, 05:52 PM #56
- Join Date: Nov 2010
- Location: London, Shoreditch, United Kingdom (Great Britain)
- Age: 31
- Posts: 619
- Rep Power: 369
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 5I 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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05-17-2013, 04:04 PM #57
- Join Date: Nov 2010
- Location: London, Shoreditch, United Kingdom (Great Britain)
- Age: 31
- Posts: 619
- Rep Power: 369
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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05-30-2013, 06:03 AM #58
- Join Date: Nov 2010
- Location: London, Shoreditch, United Kingdom (Great Britain)
- Age: 31
- Posts: 619
- Rep Power: 369
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
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 12I 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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06-02-2013, 04:42 PM #59
- Join Date: Nov 2010
- Location: London, Shoreditch, United Kingdom (Great Britain)
- Age: 31
- Posts: 619
- Rep Power: 369
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 tomorrowI 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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06-03-2013, 04:34 PM #60
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