JB

Looks like a pretty good bodybuilding-type plan to me. There are a couple of things I would change/add but I'm not sure how much of that is influenced by my personal preference. I'd try pairing some stuff together and I wouldn't do barbell rows before deadlifts as the isometric hold while flexing at the hips is quite taxing and could impair deadlift performance. In fact, I prefer DB or chest supported rows for that very reason. I would probably only do 5x5 for the 'Big Three' as well. Google 'Dan John Batwings' for an awesome back exercise that has done wonders for me (anything by Dan John is worth reading). I'd also recommend band pull-aparts. I've read a lot of stuff suggesting that the upper back responds best to high volumes/rep ranges. Weighted pull-ups changed the game for me, too. I'm not a fan of the leg press and I only do leg extensions for very high reps (20+) for a pump but again, that's largely preference. Maybe don't stick to rigid set/rep ranges. I've found what works for me and tend to adjust accordingly. I'll try and vary exercises/change up the angles every other workout and always try and incorporate progressive overload principles.

Sorry if it seems like I'm just trying to shit on everyone's routines but there a couple of reasons why I would never do or recommend that plan. Firstly, look at the amount of pressing you're doing in comparison to rowing movements. That's a recipe for imbalance and ultimately, injury. The ratio should be at least 1:1, if not as high as 2:1 in favour of rows. Secondly, the volume. There 9 exercises in a couple of your workouts. I have never done 9 exercises in a session (unless I've been doing agonist/antagonist pairings). I'd suggest reducing that to 5, 6 maximum and hitting each with a bit more intensity.

Tbh different things work for different people, i just do steady state incline walking for 15mins a few times a week and it keeps the fat off, HIIT didnt really work for me I wasn't talking about fat burning - I was talking about developing aerobic capacity. A fifteen minute walk will do naff all for that, unless you're ridiculously unfit to begin with, or obese and not able to handle the impact or more intense stuff .

Stamina = aerobic fitness, right? In which case, interval training is still the way to go if you want to increase your V02 max (standard measure of aerobic fitness). I'd also suggest that interval training more closely replicates most sports, rugby/football etc. Players don't run at one steady pace throughout the game, rather short, intense bursts with active rest. When playing rugby, we never did long distance runs. Obviously triathlons and stuff would probably require some long distance stuff to get you used to it but I know next to nothing about training for those type of things so can't really comment.

HIIT has been proven on countless occasions to be far superior to traditional steady state state stuff when it comes to developing aerobic capacity. It's the fastest way to raise VO2 max. So anyone looking to increase their athletic performance should ditch the long, boring stuff.

Also, being on a bodybuilding-y type plan will also tighten you up, meaning that you'll really have to keep on top of your mobility. I'd pretty confidently say that no athletes do a chest and triceps type body part split.

Got a really bad feeling about this. I'm just not sure what he has done to deserve the job. I'm assuming that we'll go down now. Goes without saying that I hope I'm proved wrong. I also think that he's an absolute cock but that has nothing to do with my scepticism.

Assuming you're talking about the rowing machine, you pretty much answered your own question! It's also good for the upper back as it's essentially just a very high volume pulling exercise. I'd say 99% of people who use it have shocking form, though. It's also not for everybody, especially those with lower back problems due to the constant hip flexion whilst seated.

I don't want to sound like a dick but I'll be brutally honest, there aren't many better ways of pretty much wasting your time in the gym than that program. Doing long duration cardio, followed by a pair of isolation exercises (one of which is terrible for the shoulders) is pretty much the opposite of ideal. Again, I'm not trying to be a fitness snob but bis and tris are pretty much the last muscles you should think about training directly. You're also doing 60 reps on biceps and 25 on triceps. Not great for structural balance. I'd say prioritise weights over cardio at the moment. That's not just the meathead point of view - lifting weights has been proven to burn fat and improve fitness effectively with the added bonus of increasing muscle. I'd strongly advise finding a solid beginners program written by a genuine expert and sticking to that.

Getting great results in terms of lean mass and strength gains using Poliquin's Advanced German Volume Training routine. He talks some nonsense at times but knows his apples when it comes to training. I'd highly recommend this or the standard GVT program, depending on experience.

What a result and a truly gutsy performance. All I'd been hearing in the lead up to the game was how the Welsh were going to "smash" us and Roberts and Davies would destroy our centres [emoji23]. And apparently the English are the arrogant ones! Great to see Robshaw stand up to the dirty tricks before the game, too. Joseph is a gem.

I'd strongly recommend that you reconsider the volume of work you're doing on your bis, tris and maybe even your delts in comparison to your chest and particularly your back, particularly considering that compound movements will hit these anyway. Just look at the size of the muscles. You should also look at doing more rowing/pulling movements to balance out the pressing you're doing. Face-pulls, TRX rows, band pull-aparts are all awesome.

I haven't watched wrestling properly for years but I love the Rumble so always make a point of watching it. What an absolute bag of shit that was. The whole thing just seemed so flat. How did they make such a great concept so boring? The two most popular guys, Bryan and Ziggler got about 5 minutes between them. They seem to have ruined Wyatt as well. Far less cool than when I last watched and despite his eliminations, he seemed to spend most of his time in the ring getting the crap beaten out of him. A Bryan win would've been awesome.

Having watched a couple of replays, that's up there with one of the most ludicrous sending offs I've ever seen.

Okore is a Titan. What a player.

He'll really need to get in shape.

I agree about Drive being overrated. I don't think it's bad by any means and the soundtrack is really atmospheric but there's absolutely nothing about it that makes it the masterpiece a lot of people claim it is. Although I must admit to having a bit of a man-crush on Gosling, I'm getting tired of his schtick... Seemingly the same in every movie - trying to act 'cool'. His best film for me is Lars and the Real Girl.

Not ashamed to admit that this incredibly sad news brought a tear or two to my eyes when I read it this morning. I feel desperately sad for his family and friends, and indeed the bowler. I doubt that I can comprehend what they are going through at this time.

Guardians of the Galaxy was very enjoyable. Lots of fun. Easily the best Marvel film I've seen (pretty much all the others have been pants in my opinion).

Fair play Ireland. Taking absolutely nothing away from them but you have to be disappointed if you don't beat Australia these days.

I've got a feeling Wales might get a result today... I can't explain why and I hope I'm wrong but I just do .

I'm probably going to get slated for this but I genuinely don't get the love for Stoker... It wasn't bad or anything and was clearly very well acted but I just thought that it didn't seem like a story worth telling. Perhaps I need to watch it again. Avatar is complete shit. The Dark Knight Rises was absolutely awful as well IMO, independent of the excellent first two films. I tried watching it a couple more times but it seemed even more incoherent, forced and plain stupid.

How on Earth does using bumper plates make him come across as a gimp? Fair enough, those bars aren't as heavy as they look to the untrained eye (still respectable) but what if they were the only plates at his gym?

I agree and disagree. They do look somewhat confused and Farrell seems, to put it bluntly, to have gone to shit. Get Ford in there from now on. I couldn't disagree more about the old stereotype a lot of other home nation supporters seem trot out about us 'battering teams up the middle'. Our greatest successes under Lancaster have been achieved playing in quite the opposite way. I felt for Lancaster in his interview on Sky just now... He was put under pressure and seemed genuinely rattled and struggled to answer certain questions. However, it ended very interestingly when he said that the last couple of games have shown him a lot about certain players being unable to compete at the highest level (or words to that effect). Would be very interested to know who he's referring to...

England have been soooo flat and lifeless today. It's like we've taken a massive step backwards after the progress under Lancaster.