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Blog: 4.5 weeks before I compete and quad workout

9/8/2015

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Well it's 4.5 weeks before my first competition in 2015 and 
I'm happy with my progress. First show is the UKDFBA British Open with the NPA MWC Invitational the week after. I'm currently weighing 105kg (down from 116kg) and the bodyfat is stripping off me very nicely, can't wait.


Today was quad training, unfortunately I picked up and hip injury 4 months ago and I've been unable to do any sort of barbell squats or  leg presses. Therefore, I've had to get creative as not to stall on my leg development progress. Today's session was terrific and I expect to have DOMS for the next 4-5 days, it went like this.......


  • 15 minute dynamic warm-up & stretches
  • Leg Extension - 80kg, full peak contraction. German Volume Training (10 sets, 10 reps with 60 seconds or less rest between sets)
  • Barbell Lunges - 60kg, 30 steps, x5 sets
  • Hack Squats - 130kg, German Volume Training
  • Single Leg Extension - 25kgx15, x4 sets
  • Partial Leg Extension - 80kg x 20, 3 sets



Followed by 15 minutes of stretching then icepack on hips, same again next week but heavier! #noexcuses


* Don't forget to LIKE this Facebook link :-)

Sam
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BLOG: Film shoot for Channel 4 Prime Time Show

9/3/2015

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Picture
Just finished my shoot for a new Channel 4 prime time documentary with my good friend and personal training client Lee Gilbert. We've got a segment in one of the episodes and will be aired sometime in November and will feature myself personal training Lee at Xercise4Less gym in Leeds. I will provide more details on when it will be scheduled to be on television when I know.


Sam
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