Cool, just PM your address and I'll post it over and then just send me the money when you can.

Great Britain Lions vs. Poland - Saturday 31st October

Wow what a trip and what a game. We arrived at Luton Airport on Friday morning at 5:30 and flew over. We then had a training/walk through on Friday arvo.

I got a starting position at corner which I was happy about. We scored 3 TD's in the first quater so they started to swap people in so had a few drives off during the game. Got an INT in the second half that could have been taken back for a TD but only one of my team mates blocked for me

I could have done a bit better in man to man coverage in going up for the ball and also on blocking the gunner on punt return.

We ended up winning 42-2 so our defence didn't give up any points.

We have one more GB game this year on December 5th against Filton Pride, an English American Football Academy.

Now im going to do a 9 week hypertrophy phase to but on the mass I lost over the season and gain some more. It will consist of 5 different workouts a week as well as a couple of speed and agility sessions just to maintain.




Monday 2nd November - Week 1 Workout 1

BB Curls - 40x8, 40x6

Incline DB Press - 32x10, 36x7

Preacher Machine (triple drop sets) - (39, 32, 25)x6, (39x6, 32x6, 25x6)x6, (39, 32, 25)x6

Chest Fly Machine (triple drop sets) - (73, 66, 59)x6, (73, 66, 59)x6, (73, 66, 59)x6

Seated Cable Row - 86x12, 93x12, 86x12

Gorilla Leg Raise - 6,4, 4

Bench Press - 80x12, 85x7, 80x6

Treadmill - 6x [1:30 16km/h - 30secs 5.5km/h] 3 mins cool down @ 5.5km/h


Pretty happy with everything. Going to take a while to get used to but nice not to have a bit of a break on my joints from the big heavy movements.

I didn't realise how tired my chest was after the incline db press and chest fly's so my bench was not right. Definately need to drop the weight a bit in future.

Good going in tbe game and sounds like you had a good outing and didn't do yourself any harm for future selections.

Yeah and really want a good game on the 5th December to cement my place.


Tuesday 3rd November - Workout 2

Leg Extension - 47x8, 52x8

DB Split Squat - 26x8, 28x8

Leg Press (triple drop sets) - (141, 127, 100)x6, (141, 127, 100)x6, (141, 120, 100)x6

Leg Curls (triple drop sets) - (45, 39, 32)x6, (45, 39, 32)x6, (45, 39, 32)x6

RDL - 85x12, 85x12, 85x12

Calf Raise machine (triple drop sets) - (86, 73, 59)x6, (100, 86, 73)x6, (107, 93, 79)x6


Was supposed to be doing 'Foot up squats' on a smith machine instead of split squats, but wasnt sure what excactly they were...?

Pretty happy with the rest. Could have gone a bit heavier on most of the exercises because of a bit of trial and error.

Thursday 5th November - Day 3

OH DB Press - 24x8, 24x7, 24x6

DB Side Raise (triple drop set) - (8, 6, 4)x6, (8, 6, 4)x6, (8, 6, 4)x6


Bike Cardio - (1:30 80rpm 0:30 120-150rpm) x 7

Cant remember the resistance. I think it was on about 5 for the 80rpm and 9/10 for the higher rpm.



Friday 6th November - Day 4

Decline EZ Bar Skull Crushers - 40x7, 40x7

WG Pull Up - 8, 8

Tricep Pressdowns - (73, 59, 45)x6, (73, 59, 45)x6, (73, 59, 45)x6

Machine Row - (52, 45, 39)x6
BOR - (60, 55)x6, (60, 50)x6

Bench Press - 70x12, 70x12, 70x11

Alternate DB Curls - 16x12, 16x7+3, 12x12

DB Side Bend - 30x10, 30x10, 30x10

Treadmill (cardio) - Warm up
(1:30 16km/h - 0:30 5.5km/h) x2
(1:30 15km/h - 0:30 5.5km/h) x 4
Cool down


Sets in brackets indicate drop sets.

Didnt like the machine rows and drop sets on BOR's didnt feel good.

Was up in Birmingham all weekend so didn't get to go to the gym for the last workout of the week.

Monday 9th November - Week 2 Day 1

BB Curls - 40x8, 40x7

Incline DB Press - 36x8, 36x8

Preacher Machine - (39, 32, 25)x6, (42, 35, 25)x6, (38, 32, 25)x6

Fly Machine - (73, 66, 59)x6, (79, 66, 52)x6, (79, 66, 52)x6

Decline Leg Raise - 10, 10, 10

Seated Cable Rows - 93x12, 86x12, 79x12

Bench Press - 70x12, 70x12, 70x10

Treadmill - 1 min 5.5km/h
6x (1:30 @ 15km/h - 0:30 @ 5.5km/h)
2 min 5.5km/h


Higher drop sets on the second set of preacher curls were a real killer.
Finding this a bit boring, much prefer heavy compound exercises.

What were you doing up in Brum? Banging some skank i hope! Noticed any improvement from the intervals on a treddy at the end or you only just started these? Few ppl have recommended them but I cant imagine it taking it out of me too much at all

Haha nooo unfortunately not. Went to watch the villa/my mate play football (american)/my brother play football (american).

Only really just started them. I do find them tiring me out as the rest goes pretty quick.



Tuesday 10th November - Day 2

Leg Extension - 52x8, 66x8

Split Squat - 30x7, 30x6

Leg Press - (141, 120, 100)x6, (147, 120, 93)x6, (147, 120, 93)x6

Leg Curls - (45, 39, 32)x6, (49, 43, 36)x6, (47, 41, 34)x6

RDL - 85x12, 85x12, 85x10+2

Calf Raise Machine - (107, 93, 79)x6, (107, 93, 79)x6, 107, 93, 79)x6



Didn't have time for the 15 mins cardio today.
Realising that I can go alot heavier on the leg extensions and my split squats are getting stronger ans stronger.
Not really sure what weight drops to go with with the drop sets. Anyone know of a % to drop down after each set?

You can go wide (>30%) or tight. Entirely up to you.

I quite like hitting failure on a machine, then repping out with a 30-40% drop in weight.

Ok sweet cheers. Yeah I feel like doing the smaller drops, it doesn't get hard until the end of the sets and is more endurance.



Wednesday 11th November - Day 3

OH DB Press - 24x8, 24x8, 24x8

Side Raise - (8,6,4)x6, (9,6,4)x6, (9,6,4)x6

Cardio (Bike) - 8x
[0:30 150rpm
1:30 80rpm]
Resistance level 6


Really wanted to get to atleast 150rpm so kept it to level 6 resistance on both parts.
got 8 reps on all sets of the DB press so will go up weight next week. Raised the weight slightly on side raises and felt a lot better.

Thursday 12th November - Day 4

Decline CG EZ Skull Crushers - 40x8, 45x6

WG Pull Up - BWx8, BWx9

Tricep Pressdown - (73, 59, 45)x6, (73, 59, 45)x6, (73, 59, 45)x6

BOR - 60x12, 60x10, 60x10

Bench Press - 70x12, 70x12, 70x10+2

Alternate DB Curl - 14x12, 14x12, 14x12

DB Side Bend - 32x10, 32x10, 32x10


Everything felt better and stronger.
Last few reps on db curls were just hammer curls.

Friday 13th November - Day 5

DB Deadlift - 46x6, 46x6

Smith Duck Squat - 80x8, 90x8, 100x8

Leg Curl - (49, 43, 36)x6, (49, 43, 36)x6, (49, 43, 36)x6

Leg Extension - (66, 59, 52)x6, (73, 66, 52)x6, (73, 59, 45)x6

Front Squats - 60x12, 60x12, 60x12

Calf Raise Machine - (107, 93, 79)x6, (113, 100, 86)x6, (113, 100, 86)x6

Cardio (Treadmill) - Warm Up
6x [1:30 15km/h
0:30 5.5km/h]
Cool Down


My grip kept slipping on the DB Deadlift's and they didn't really feel great.
Ducks Squats were another first and wasn't really sure of the weight.
Boy oh boy did those front squats kill me! Especially after the triple drop sets on the leg extension.

Been really busy recently so havn't had time to update this. Time to get back on top of it!


Monday 16th November - Week 3 Day 1

BB Curls - 40x8, 40x7

Incline DB Press - 38x7, 38x7

Preacher Curl Machine - (39, 32, 25)x6, (40, 33, 26)x6, (39, 32, 25)x6

Fly Machine - (79, 66, 52)x6, (79, 66, 52)x6, (86, 73, 59)x6

Decline Leg Raise - 10, 10, 10

Seated Cable Row - 86x12, 86x12, 86x12

Clap Press Ups - 12, 12, 12



Tuesday 17th November - Day 2

Leg Extension - 73x8, 73x8

DB Split Squat - 30x8, 30x8

Leg Press - (147, 120, 93)x6, (147, 120, 93)x6, (147, 120, 93)x6,

Leg Curls - (47, 41, 34)x6, (47, 41, 34)x6, (47, 41, 34)x6,

RDL - 90x12, 90x10, 80x12

Calf Machine - 100x21, 100x21, 100x21 (6x toes in, 6x toes forward, 6x toes out)


Wednesday 18th November - Day 3

OH DB Press - 26x8, 26x8, 28x5

Side Raise - (9, 6, 4)x6, (9, 6, 4)x6, (9, 6, 4)x6

Pinch grip 2 5kg plates in 1 hand for 1 min x 2 on each hand.

BB Forearm curls - 35x10, 40x10

BB Forearm reverse curls - 10x12, 10x14

Cardio (Bike) -
150RPM 0:30
80RPM 1:30
Level 6
x6

Friday 20th November - Day 4

Decline Skull Crushers - 40x8, 45x6

Side 2 Side Pull Up - 8, 8, 8x normal pull up

Tricep Press Down - (73, 59, 45)x6, (79, 66, 52)x6, (79, 66, 52)x6

Row Machine - (66, 52, 39)x6, (66, 52, 39)x6, (66, 52, 39)x6

Bench Press - 75x12, 70x12, 70x12

Myotatic DB Curls - 14x9, (14x5, 12x2), 12x5+3

DB Side Bend - 32x10, 32x10, 32x10

Cardio (Treadmill) -
15km/h 1:30
5.5km/h 0:30
x7


Saturday 21st November - Day 5

DB Deadlift - 46x8, 46x8

Smith Duck Squat - 90x8, 100x8

Leg Curl - (43, 36, 29)x6, (49, 43, 36)x6, (49, 43, 36)x6, (49, 43, 36)x6

Leg Extension - (73, 59, 45)x6, (75, 61, 47)x6, (73, 59, 45)x6

Front Squats - 60x12, 62.5x12

Calf Machine - (113, 100, 86)x6, (113, 100, 86)x6, (113, 100, 86)x6

Cardio (Treadmill) -
15km/h 1:30
5.5km/h 0:30
x7


Tuesday 24th November - Week 4 Day 1

BB Curls - 40x8, 40x8

Incline DB Press - 36x8, 38x8

Preacher Machine - (40, 33, 26)x6, (39, 32, 25)x6, (39, 32, 25)x6

Decline Leg Raise - 10, 10, 10

Fly Machine - (86, 73, 59) x6, (86, 73, 59) x6, (86, 73, 59) x6

Seated Cable Row - 79x12, 86x12, 93x12

Bench Press - 75x12, 75x12, 72.5x10+2


Wednesday 25th November - Day 2

Leg Extension - 79x8, 86x8

Split Squat - 32x8, 32x8

Leg Curl - (49, 43, 36) x6, (52, 45, 39)x6, (52, 45, 39)x6

Leg Press - (147, 120, 93)x6, (154, 127, 100)x6, (154, 127, 100)x6

RDL - 90x12, 90x10, 90x9

Calf Machine - 100x21, 100x21, 100x21 (7x toes in, 7x toes forward, 7x toes out)


Friday 27th November - Day 3

OH DB Press - 28x7, 30x6, 26x8

DB Side Raise - (10, 7, 5)x6, (10, 7, 5)x6, (10, 7, 5)x6

Cardio (Bike) -
0:30 150+RPM
1:30 80RPM
x7

Level 6


Monday 30th November - Day 4

Decline EZ Bar Skull Crushers - 45x6, 40x8

Side 2 Side Pull Up - 10, 8, 7xnormal

Tricep Rope Press Down - (52, 45, 39)x6, (52, 45, 39)x6, (52, 39, 25)x6

Row Machine - (66, 52, 39)x6, (66, 52, 39)x6, (66, 52, 39)x6

Myotatic DB Curl - 12x10, 12x7, 12x7

DB Side Bend - 32x10, 34x10, 34x10

Bench Press - 75x12, 75x12, 75x10+2

Cardio (Treadmill) -
1:30 15km/h
0:30 5.5km/h
x7


Was busy last week so only got to the gym 3 times. Got another football game on Saturday for GB so cant train to much this week either. So decided to just carry on the week from last week to get all the workouts in.

Tuesday 1st December - Day 5

Deadlift - 100x8, 115x8

Smith Duck Squat - 100x8, 90x8

Leg Curl - (49, 43, 36)x6, (49, 43, 36)x6, (49, 43, 36)x6

Leg Extension - (73, 59, 45)x6, (73, 59, 45)x6, (73, 59, 45)x6

Front Squats - 62.5x12, 62.5x12, 62.5x12

Calf Machine - (113, 100, 86)x6, (113, 100, 86)x6, (113, 100, 86)x6



Wednesday 2nd December - Day 6

OH DB Press - 30x6, 28x8, 28x5

DB Side Raise - (10, 7, 5)x6, (10, 7, 5)x6, (10, 7, 5)x6

Stationary Bike - [0:30 150+RPM - 1:30 80RPM]x7 @ level 6


Also did some neck exercises for the front and back of my neck and did some backpedaling on the treadmill.



Thursday 3rd December - Day 7

BB Curls - 45x6, 40x7

Incline DB Press - 38x8, 42x5

Hammer Grip Preacher Machine - (42, 35, 28)x6, (42, 35, 26)x6, (39, 32, 21)x6

Decline Leg Raise - 10, 10, 10

Fly Machine - (86, 73, 59)x6, (88, 75, 61)x6, (88, 75, 61)x6

Hang Cleans - 50x6, 50x6, 50x4

Bench Press - 75x12, 75x12, 70x9+3

Treadmill - [1:30 @ 15km/h - 0:30 @ 5.5km/h] x5

Sunday 5th December - GB Lions vs. Filton Pride

So we had the friendly against Filton Academy.

We had a very different squad from the team that played in Poland.
Our Defence was spot on again and restricted them to 74 total yards.
Our Offense was a different story. The just couldn't get going properly and kept fumbling the ball at vital times.
They also gave up a score from a fumble in our EZ.

I had pretty good game.
Stats:

1 unassisted tackle
1 assisted tackle
1 INT for 50 yards TD.


I scored the only TD of the game for GB and we lost 8-6.