JamieQB8's American Football Training Journal

[JamieQB8]

16/08/2014
Almost a complete day of rest. Did a ton of reading and experimented with cooking.

17/08/2014
Hour and a half walk in the morning

Lower Body Active recovery

- Squat work - Sat in the bottom of a squat for 30 seconds to a minute at a time working on mobilty and depth
- then just 3 x 5 with 60kg really working on a good movement pattern and full ROM

RFE and FFE split squats
just bw 2x 10

Good mornings
60kg x 10
60kg x 10

Hanging Leg Raises
x 10
x 10

Swiss Ball Crunches
x 20
x 20


Some skill work in the evening for about 20 mns

[JamieQB8]

18/08/2014
Around an hour of skill work then another hour or so of Golf Practice

19/08/2014
Round of golf followed by Upper Body active recovery

WYTLs with trx
x 10
x 10

BB Bench
60kg x 5
60kg x 5
60kg x 5

BB Row
40kg x 8
40kg x 8
40kg x 8

Lat pulldown
40kg x 12
40kg x 12
40kg x 12

Facepulls
12kg x 12
12kg x 12
12kg x 12

Cable ext rotations
x 15
x 15

Hammer Curls
10kg x 10
10kg x 10

[JamieQB8]

20/08/2014
Sprint Training

Charlie Francis warm up

7 x 10 yards
5 x 20 yards with accelerations
2 x 40 yards

chest med ball throws x 5

overhead med ball throws x 5

Followed by around 30 mins of throwing and skill work


21/08/2014
Just some walking for cardio. Rest Day.





Playing 18 holes of golf tomorrow followed by a heavy upper body session

[JamieQB8]

22/08/2014

Played a round at Birchwood in Kent During the Day.

Got to the gym quite late so had to condense the workout

Pause Squat 3 second holds
60kg x 5
80kg x 5
80kg x 5

Bench Press
60kg x 5
80kg x 5
90kg x 5
90kg x 5
90kg x 8

Tricep Dips
x 10
x 10
x 10

Bent Over Row
60kg x 5
80kg x 5
80kg x 5
80kg x 8

Chins superset with tricep pushdowns
chins
x 8
x 6
x 5
Pushdowns
23kg x 12
21kg x 12
21kg x 10

Bench felt strong. Looking to use 100kg for working sets in the next cycle

[JamieQB8]

23/08/2014
Played 9 holes of golf

In the PM: Tempo runs for around 30-45mins


24/08/2014
Had a hypertrophy workout planned but felt like ish, So just did some abs and a ton of mobility and foam rolling.

[JamieQB8]

Sorry I haven't posted for a while.

Just had to move out of my house back home with my parents for a week or 2. Until I move into my new place for Uni. Just been busy.
Didn't count macros for the last week or 2 and noticeably put on some fat so back to tracking and counting again.

Played Golf today and have been playing a ton this summer.

Lifting tomorrow.

[JamieQB8]

Played Golf in the morning

Fairly easy leg session in the afternoon

BB Squat
60kg x 5
80kg x 5
100kg x 5
100kg x 5
100kg x 5

RFE FFE Split Squats with DBs
12kg x 10
12kg x 10
12kg x 10

RDLs
80kg x 8
80kg x 8
80kg x 8

Leg Curls
50kg x 12
50kg x 12
50kg x 12

Calf raise on leg press machine
140kg x 8
190kg x 8
160kg x 8

Then a mix of abs, didn't really count sets/reps. just included weighted sit ups, hanging leg raises and some crunches

[JamieQB8]

09/09/14

Went for a long walk in the morning.

Skill work and throwing routes for an hour in the afternoon

Then Upper body lifting in the evening

Bench Press
60kg x 5
80kg x 5
100kg x 3
100kg x 3
100kg x 7(Failure Set)

Weighted Tricep Dips
20kg x 6
15kg x 6
15kg x 6

Bent Over Row
80kg x 5
90kg x 5
80kg x 8

Weighted Chins
10kg x 6
5kg x 6

OHP
50kg x 8
45kg x 8
45kg x 8

DB Bicep Curls
16kg x 10
16kg x 12

Didn't get into the gym until quite late so didn't have enough time to get all the volume in that I wanted to. I was happy with Benching 100kg for 7. Going to test new 1RMs in October

[JamieQB8]

10/09/2014

Rest Day

Long walk and mobility in the morning

Golf Practice in the afternoon

[JamieQB8]

11/09/2014

Played 18 Holes of Golf Today, Short game practice tonight.

No Lifting Today

Should change to the title to 'Jamie's Golf Journal' srs

[JamieQB8]

Easy last couple of days.

Just played golf, some Football Training and active recovery

[JamieQB8]

14/09/2014

Feeling sick today to just took it completely off. Hopefully feeling better tomorrow