JamieQB8's American Football Training Journal

[JamieQB8]

Background
Studying Sport and Exercise science at the University of Hertfordshire, starting my final year in september.
Playing American Football for the university as the 2nd string Quarterback in my 1st year (Represented the GB student team during the time). I was the starting QB for my 2nd year reaching the semi finals and looking to win the national championship in my Final year.
I had my last journal on here a while ago. I’ve been playing American Football for 5 years and Lifting for the last 3-4 years.
This is just to keep a log of all my training, some notes on nutrition and recovery day to day

Current Stats
Body Fat: 13-14%
Height: 182cm
Weight: 83-85kg
Bench: 120kg
Squat: 150kg

Current Goals
Cut down to 10% Body fat By September 1st 2014
Run a 4.8-4.9 40 Yard sprint By September/October whenever our combine testing is.
Not too concerned about putting up big numbers in the gym. Performance and health are key for me right now.

Current Nutrition
Cutting Macros: 200P 250C 70F
Refeed Day: 200P 350C 70F
Eating bro foods 80% of time then IIFYM 20%

Current Workout Plan
- Training one to two times per week for American Football and following a Push/Pull/Legs split.
- Volume and training times will vary depending on training load and frequency that week. But I’ll lift 2-3 times each week. Sprint once and count training as cardio.
- If I Don’t feel good a certain day I’ll just foam roll/stretch/sleep
- Key point for me: With Training more isn’t always better; with Nutrition less isn’t always better.

[JamieQB8]

Thursday 12/06/2014 – Legs
Notes: First time really squatting in a while.

BB Back Squat
20kg x 5
40kg x 5
60kg x 5
80kg x 3
100kg x 5
100kg x 5
100kg x 5
100kg x 5
100kg x 5
70kg x 12

RDLs
80kg x 12
80kg x 12

SL Hamstring curls – kneeling hammer strength machine
20kg x 12 ea
20kg x 12 ea

Friday 13/06/2014 – Cardio and abs
Light abs and around 2 hours of walking

Saturday 14/06/2014 – Rest Day
Will head into the gym later and do Joe Ds limber 11.
Then just chill and watch all the football tonight

[JamieQB8]

Sunday 15/06/2014

Just training today for 2 hours.

No extra cardio or mobilty. Spent the day driving home for Fathers Day and cooked dad a steak meal.

I may be training Twice a week now: Wednesday/Sunday so looking to change my lifting schedule to maybe twice per week

[JamieQB8]

PUSH Day

Notes:
Was aiming for 3 sets of 5 @ 60kg but was feeling some fatigue from yesterdays practice.
Felt better towards the end of the workout

Monday 16/06/2014
OH BB Press
20kg x 20
40kg x 5
50kg x 5
60kg x 4
55kg x 5

CG Bench Press
70kg x 8
60kg x 8
60kg x 8
60kg x 8

DB Arnold Press
20kg x 8
20kg x 8
20kg x 8

Weighted press ups
+10kg x 12
+10kg x 10
+10kg x 10

Decline Tricep Extensions
10kg x12
10kg x 8
8kg x 10


Nutrition

I pre plan my entire day of eating either the day before or on the morning. It usually changes during the day but saves time and makes it easier.

On track to hit 220C 90F 230P
See Here: http://www.myfitnesspal.com/food/diary/JamieQB9
Feel free to add me on MFP


Light day tomorrow. Planning some jump rope for cardio with some ab work.

[JamieQB8]

17/06/14 Cardio/Recovery

Cardio:
90 min walk

Recovery:
Joe Ds Limber 11

Todays Nutrition
http://www.myfitnesspal.com/food/diary/JamieQB9

[JamieQB8]

Morning Weight: 83.3kg

18/06/14 - Skill Training

Great Training Session tonight for American Football

Managed to get into the gym for 30 mins after I got home to get Joe Ds Limber 11 done(One of my goals right now is to do limber 11 3-5 times per week)


Nutrition
Skill Training today so I want to have energy as high as possible. Increased todays Carb intake facilitate that energy and decreased fat a little to keep the calories in check

Macros Hit 316C 74F 221P
http://www.myfitnesspal.com/food/dia...ate=2014-06-18


I'm also reading the Protein Book by Lyle Mcdonald as part of my 52 books in 52 weeks challenge. So far so good

[JamieQB8]

Morning Weight: 83.0kg - 183lbs

19/06/14 - PULL day

Warm up
- Limber 11
- Leg swings

Session

Sumo BB Deadlift
40kg x 3
60kg x 3
80kg x 3
100kg x 3
120kg x 3
140kg x 3
160kg x 3

DB Row
30kg x 8
30kg x 8
30kg x 8

WG Pull Ups
x 8
x 6
x 6

Facepulls
21kg x 12
18kg x 12
16kg x 12

BB Curls
25kg x 12
25kg x 10
25kg x 12

Nutrition
http://www.myfitnesspal.com/food/diary/JamieQB9

I feel like I'm losing too quick. I'll see how my weight changes a week from now but looking to increase Calories.

[JamieQB8]

Morning Weight Unknown - Had to pick my girlfriend up from the airport early this morning so didn't get a chance to take weight


20/06/14 - Cardio and Abs Day

Limber 11

Lights abs

Hanging Leg Raises 3 x 12

High intensity jump rope for around 10 mins

Followed by a long walk

Nutrition
Due to my Girlfriend coming back today Nutrition was a small blowout. She brought me 3kg worth of Mangosteen which is so awesome, I easiliy ate over 1.5kg today.

Here's an estimate of today's Macros

http://www.myfitnesspal.com/food/diary/JamieQB9

427C 92F 298P Roughly

[JamieQB8]

Morning Weight 83.9kg

21/06/2014 - Recovery Day

90 min walk in the countryside, limber 11 and an epsom salt bath.



Nutrition
Eyeballed mostly - Around 350C 90F 280P

[JamieQB8]

Morning Weight 83.4kg

Feeling tired, sore and fairly weak. Time for a deload week!

Sunday 22/06/2014 - DELOAD Legs

I like to go pretty light and minimal on my deload weeks.

Back Squats, BSS, RDLs and streching

Morning Weight 84.0kg

Monday 23/06/2014 - Rest Day
Trying to get an hour walk in somewhere today and heading into the gym later to strech, foam, sauna, steam room etc.

Nutrition
This weekend from Friday to Sunday hit around 4k+ Kcals each day. Call it a 3 day refeed.

Going to push my macros upto 320C 70-80F 225+P each day and see how my body responds

Back to around 2800-3000 Kcals today

[JamieQB8]

Tuesday 24/06/2014 - Team Training

Morning Weight 84.4kg

Had a training session with some American High school coaches. no lifting today.

Potentially training tomorrow as well. So no lifting until Thursday, Unless I can fit it in after practice.

Weights just spiked the last few days. Having been sleeping well and cals are way too high. Need to reign everything in a bit and get back on track.

Nutrition
around 300C 70F 235P

[JamieQB8]

25/06/2014 - Team Training and Upper Push deload

Morning Weight 84kg

Training late in the PM and fit in a quick workout after. Foam rolling and streching with deload Bench, Dips, shoulder press.

Nutrition
300C 76F 250P

26/06/2014 - Deload Upper Pull

Morning Weight 83.9kg

1 hour walk

limber 11

Deload - BB Row, Pull Ups, Chins and shoulder rehab/prehab

Nutrition
265C 72F 235P

[JamieQB8]

27/05/2014-02/07/2014

Since my Girlfriend has been back my Nutrition has suffered, no tracking this past week, put on around 1kg. Back to tracking Macros and daily weigh ins tomorrow

Sorry for the lack of updates. I played a game for the London Blitz this Sunday and I was lucky enough to be part of a two day camp with Darin Slack this Tuesday and Wednesday.

Hadn't lifted since my last update until today.

Upper Body

Bench Press
40kg x 5
60kg x 5
80kg x 5
90kg x 5
90kg x 3

WG Pull Ups
x 6
x 6
x 6

Hammer Curls
14kg x 8
14kg x 8
14kg x 8

Tricep Overhead Cable Extensions
21kg x 8
18kg x 10
18kg x 12

[JamieQB8]

03/07/2014-05/07/2014

Been a busy few days

Thursday - Rest day, getting a lot of work done

Friday - Spent the day at wimbledon. - 3 hours sleep

Saturday - American Football coaches convention in stoke, heard darin slack speak again. - 3 hours sleep again

So I'm sleep deprived right now. Was planning to hit legs on friday night but was simply too tired.

Time to catch up on sleep now and hit legs tomorrow.


Nutrition

Didn't track strictly over the last few days

hit 300C 70F 240P on Thursday

Then Friday and today prepped 1kg of veg 500g of chicken and beans/fruits for carbs. + Had a few drinks at wimbledon.
+ snacked on junk foods to roughly fill up carbs/fats and get some kind of protein


This coming week is looking pretty quiet so I'm going to use calipers to get a BF% estimate on Monday and will report on lifting tomorrow.

No training/game for American Football this weekend

[JamieQB8]

Morning Weight: 84.7kg

Had an awesome couple of weeks. Life gets in the way sometimes but you just have to adjust and realise the situations never going to be perfect. I've put on around 1.5kg+ but I have learnt more than enough to optimise my training and refocus on my goals.

06/07/2014 - LEGS

Quick session today - I really need to focus on my hamstrings and glutes as I'm quad dominant and knee problems some sometimes become evident because of this. Also I always want to improve ab strength to help improve my posture.

RFE BB Split Squats

20kg x 5
40kg x 5
50kg x 5
60kg x 5
60kg x 5
60kg x 5

BB Hip Thrusts
80kg x 10
100kg x 10
100kg x 10
100kg x 10

Hanging leg raises
x 10
x 10

Ab rollouts
x 10
x 10
x 10


Nutrition
334C 68F 239P

Carbs and little higher and fats a little lower due to training today. Easier day tomorrow so looking to increase fats and drop carbs.

http://www.myfitnesspal.com/food/diary/JamieQB9


Reading

I've just about finished reading burn the fat, feed the muscle by Tom Venuto. It's awesome and I would recommend it.

I've also read in the last 4 weeks
The Protein book, guide to flexible dieting and applied nutrition for mixed sports by Lyle Mcdonald
As well as a few books on psychology mainly psychology of change.

I want to become a nutritionist after university so I'm reading anything on Nutrition and all related fields as much as possible.

[thenewguy23]

In! Nice work in here man

[JamieQB8]

Morning Weight: 83.3kg
Down 1.4kg in one day. Must of been a lot of water weight or glycogen. See what the next few days bring.

07/07/2014 - Recovery and Cardio
Limber 11 in the AM

30 mins of jump rope in the PM followed by a 15 min outdoor swim.

Nutrition
293C 78F 244P

http://www.myfitnesspal.com/food/diary/JamieQB9

[JamieQB8]

Morning Weight:82.6kg

Another big loss, again seeing what the next few days bring

08/07/2014 - PUSH DAY + Golf

Played 9 holes of golf with dad earlier in the day.

Push Day Weight Session

BB OH Press
20kg x 5
30kg x 5
40kg x 5
50kg x 5
50kg x 5
50kg x 5
50kg x 5

CG BB Bench
60kg x 8
60kg x 8
60kg x 8
60kg x 8

Arnold press
18kg x 8
18kg x 6
18kg x 6

Decline Tricep extensions
8kg x 15
10kg x 10
10kg x 10

Tricep pushdown
21kg x 10
18kg x 10
18kg x 10



Nutrition
Around 325C 95F 224P

My girlfriend made some pancakes and I ate some junk food at home, so just guessed the macros for today

[JamieQB8]

Morning Weight: 82.9kg

09/07/2014 - Cardio/off day

Spent the day walking around London so took it as cardio


Nutrition
325C 80F 255P

[JamieQB8]

Morning Weight: 83.3kg

10/07/2014 - PULL DAY

I have GB training this Sunday so this is the last weights session and I'm pushing calories higher these next few days

Pull Day decreased volume/intensity

BB Row
20kg x 8
40kg x 8
60kg x 8
70kg x 8
60kg x 8
60kg x 8

Pull ups
x 6
x 6
x 6

Facepulls
18kg x 12
18kg x 12
18kg x 12

BB Curls
20kg x 12
25kg x 12

Hammer Curls
14kg x 8
12kg x 10

Nutrition
400C 90F 240P

[JamieQB8]

Morning Weight 83.7kg

11/07/2014 - Off Day

Preparing for GB practice Sunday and have some skill work tomorrow so taking today off.

Hit the driving range tonight, I really want to start playing golf again at a high level and I'm looking to get a lot of practice and coaching in this summer.

Nutrition

Not counting seriously over these next few days due to a high volume of training, Loosely tracking protein and fats and going into a huge surplus with carbs

Today was rougly 400+C 80F and 230P

[JamieQB8]

Sorry for the lack of updates. Been real busy this last week. But as always still learning and improving.

Saturday 12/07/2014
Rest day. High carbs in preparation for GB Sunday

Sunday 13/07/2014

GB Training

Up at 5am for a 3 hour drive to camp.

2 practices between 9am and 4:30pm.

Monday 14/07/2014

Skill work in the AM for around an hour. Involved throwing technique worked with routes on air and all base plays

Arms in the PM 3 x Biceps exercises 3 x 8-15 then 3 x Tricep exercises 3 x 8-15

Tuesday 15/07/2014

Played 18 holes of Golf with Dad. Then had a family BBQ - Tuesdays are the days I go home during summer. Generally an easy day as it's my family day.

Wednesday 16/07/2014
Football Training 2 hours in the PM with London Blitz

Thursday 17/07/2014
Morning Weight: 84.5kg
1 hour+ walk in the am for cardio - listening to either podcasts or audiobooks

Sprint training with the local track team in the PM for 2 hours
- Hurdle Hip Mobility
- 2 sets of 5 8second sprints with walk back recovery
- Conditioning work in the sand pit.

Was meant to do a Pull workout in the gym following this but managed to walk in some glass barefoot so had to rush to A+E! haha

Macros for Thursday: 424C 90F 250P

Plans for Nutrition: Looking to do a short bulking phase to bring everything back up for 2 weeks. Then Maybe looking into hiring a coach again to do an 8 week fat loss phase

[JamieQB8]

Friday was a fairly easy day

Morning weight at 85kg 19/07/2014

After reading more of lyle mcdonalds work I'm going to cut for the next 4 weeks try to get down to 82-83kg and then reassess either continue to cut down to 80-81kg or slowly lean bulk in preparation for Football Season.

My Daily macros are now 255P 70F 225C and I'll refeed one day a week with 350C


3 hours of skill work this morning but other than that longing to take it easy.

Have some travel planned for this next week going to the lake district then upto scotland. Doing a lot of hiking and walking to cover myself for cardio and I'll find a gym in scotland to lift. I'll take my scale and a ton of tinned foods and protein powder to try and atleast hit protein consistantly.

Will update daily with morning weight then edit the post to include the days training, notes and macros.

So Current Goals

Get down to 82-83kg bodyweight in 4 weeks
Maintain strength and muscle mass through heavy lifting, low volume and high protein diet.

Here we go!

[JamieQB8]

20/07/2014

Morning Weight: 83.6kg

[JamieQB8]

21/07/2014

Morning Weight: 83.2kg

Plans for next week.
Lifting today
Golf tomorrow with Sprint Training in the PM
Then away for a week travelling to the Lake District them up to Scotland. Looking to stay on top of my macros so taking plenty of protein and my food scale

Lifting: Upper Body Focus

Bench Press
80kg x 8
80kg x 8
70kg x 8
70kg x 8

WG Pull Ups
x 6
x 6
x 6
x 6

DB Bicep Curls
14kg x 8
14kg x 8
14kg x 8
14kg x 8

Tricep Push Downs
22kg x 12
22kg x 12
22kg x 12

Jacked up Macros tonight as I went out to eat and weight has already gone down a fair amount see what the next few days bring

Macros: 350C 80F 240P

Looking to hit similary high macros again tomorrow because of the high activity

[JamieQB8]

07/08/2014

First Weight session in 2 weeks

Legs

BB Back Squat
60kg x 5
70kg x 5
80kg x 5
90kg x 5

DB Split Squats
14kg x 12
18kg x 8

GHR
X 12
X 12

Hanging leg raises
x 12
x 12
x 12

Weighted crunches
10kg x 15
10kg x 15
10kg x 15



08/08/2014

Upper Body

BB Bench Press
80kg x 5
90kg x 3
90kg x 3
90kg x 8

Tricep Dips
10kg x 8
BW X 8

BB Row
70kg x 5
70kg x 5
70kg x 12

WG Pull Ups
x 8
x 8

DB Shoulder Press
20kg x 10
20kg x 10

DB side raises Drop sets
8kg x 15 6kg x 12 3kg x 15
6kg x 15 3kg x 15

DB Bent over rear delt flyes
8kg x 15
8kg x 15

DB Curls
18kg x 8
16kg x 8

Tricep Pushdowns
21kg x 12
26kg x 10

BB Shrugs
110kg x 12
110kg x 12

[JamieQB8]

09/08/2014
Rest Day

Practiced some golf and took a long walk


10/08/2014

Active Recovery(Light Day)

Squat Mobility and Depth Wok

Squat
60kg x 5
60kg x 5
60kg x 5

RFE Split Squats
BW X 8
BW X 8

BB RDLs
60kg x 5
60kg x 5
60kg x 5

Hanging Leg Raises
x 5
x 5
x 5

Swiss Ball Crunches
x 20
x 20
x 20

[JamieQB8]

11/08/2014

Upper Body Day

Sumo Deadlift
60kg x 5
80kg x 5
100kg x 5
120kg x 5
120kg x 5

DB Incline Bench
20kg x 10
30kg x 5
34kg x 5
38kg x 5

BB Bent Over Row
80kg x 5
90kg x 3
80kg x 5

Pull ups
x 8
x 7

T Bar Row
60kg x 12
80kg x 12
80kg x 12

DB Seated Side Laterals triple drop sets
6kg x 15 4kg x 15 2kg x 15
6kg x 15 4kg x 15 2kg x 15
6kg x 15 4kg x 15 2kg x 15

Rope Face Pulls
11kg x 15
11kg x 15

Hammer Curls
16kg x 8
16kg x 8

DB Skull Crushers
12kg x 8
12kg x 8

DB Shrugs
50kg x 10
50kg x 10

[JamieQB8]

12/08/2014

Played some golf in the morning but got rained off the course 3 holes in. Went to the driving range and just hit 100 balls.

Went back to the range and hit 100 more

did some cardio in the evening consisting of a 20 min run and about 10 mins of jump rope


13/08/2014

Leg Work. Working on clean form and ATG squats. I'll try and get a video in the next couple weeks

BB Squats
60kg x 5
80kg x 3
90kg x 3
100kg x 3

RFE and FFE Split Squats
BW x 12

Kneeling Squats BB
60kg x 12
80kg x 12
90kg x 12

Deadlift off Blocks
60kg x 8
100kg x 8
100kg x 8

BB Rollouts
x 8
x 8
x 8

Hanging Leg Raises
x 12
x 12
x 12

Swiss Ball Ab Crunches
x 20
x 20
x 20

[JamieQB8]

14/08/2014
Played some golf during the day and went on a long walk in the evening for cardio

15/08/2014
Upper Body

BB Bench Press
80kg x 5
90kg x 4
90kg x 4
90kg x 8

Tricep Dips
5kg x 8
5kg X 8

BB Row
80kg x 5
80kg x 5
80kg x 8

Weighted Chin Ups
5kg x 8
5kg x 8

DB Shoulder Press
20kg x 8
22kg x 8

DB side raises Triple Drop sets
6kg x 10 4kg x 10 2kg x 10
6kg x 10 4kg x 10 2kg x 10
6kg x 10 4kg x 10 2kg x 10

DB Bent over rear delt flyes
8kg x 15
8kg x 15

DB Curls
18kg x 8
18kg x 6

Tricep Pushdowns
21kg x 15
23kg x 12

BB Shrugs
110kg x 12
110kg x 12