Oh My….

Oh My....

does this photo need a caption?

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Some Summer Fruits

Some Summer Fruits

Amazing time of the year to get some berries in your diet. Here’s some of the fruit and veg I enjoy

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Joel’s Recent Legs Protocol



It’s always fun to follow someone else’s programme, you don’t have to think about what to do before hand, its all there for you and you just go and smash it out. From time to time though its enjoyable to do what I want to do in the gym. Here is what I did on Monday (sorry brah, it wasn’t chest day)


A1 – Back Squat 10, 10, 10, 10, into

A2 – Drop Jumps 8, 8, 8, 8, rest 60 secs

B1 – Leg Press 12, 12, 10, 10, into

B2 – Leg Press Calf Raise 12, 12, 10, 10, rest 60 secs

C1 – Romanian Deadlift 8, 7, 6, 6 rest 60 secs

D1 – Barbell Lunge – 8, 8, 8, into

D2 – Lying Leg Curl – 8, 8, 8 rest 60 secs

E1 – Seated Calf Raise – 20, 20, 20, 20 rest 45 secs

F1 – Good Mornings – 10, 10, 10 rest 45 secs

G1 – Leg Extension – 12, 12, F rest 45secs


This looks like a lot, but was done in about 65mins. After the squats and drop jumps it was just a case of getting through the rest of it, I was absolutely punctured.but it was such a good workout, I really enjoyed it! If i was to change anything I may drop the leg extensions as quads had a lot of volume, but I enjoy finishing them off with this exercise.


Give it a go if you fancy.



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175KG Back Squat

Not quite 2 x BW but happy enough with form etc

BW = 91.3Kg on the day

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The Start of Prep

So the dark winter months are over and spring is (finally) here. A lot of hard work has been undertaken over the last 8 or 9 months but this is where it has to be taken up a couple notches. I know that ahead of me are some tough days when I will be hungry and moody and not up to going out and doing hill sprints, but because I know that those days are coming, means that I will be mentally prepared for them.

I WILL stick to my meal plan

I WILL push out every rep I have set for myself

I WILL do what other won’t do


I did some 1rep max testing before I started this and I’ll link some videos towards the end but was pleased with what I got – at 91Kg myself.

Squat – 175kg

Deadlift – 190kg

Bench – 125kg


I’m looking forward to seeing what has been built during winter. Targets are set at a pretty high standard, but I expect nothing less from my competition.


Most of all I’m just looking forward to seeing my abs properly again!


Joel 🙂



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poor quality from iphone but just logging progress

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Jar of Golf Balls

Here is the professor’s story I promised


A meteorology professor stood before his Meteorology 101 class and had some items in front of him. When the class began, wordlessly he picked up a very large and empty glass mayonnaise jar and proceeded to fill it with golf balls. He then asked the students if the jar was full. They agreed that it was.

The professor then picked up a jar of pebbles and poured them into the jar. He shook the jar lightly. The pebbles, of course, rolled into the open spaces between the golf balls. He then asked the students again if the jar was full. They agreed it was.

The professor picked up a box of sand and poured it into the jar and of course the sand filled up everything else. He asked once more if the jar was full. The students responded with an unanimous yes.

The professor then produced two cans of beer from under the table and then proceeded to pour the entire contents into the jar, effectively filling the empty space between the grains of sand. The students laughed.

“Now,” said the professor, as the laughter subsided, “I want you to recognize that this jar represents your life. The golf balls are the important things — your family, your partner, your health, your children, your friends, your favorite passions — things that if everything else was lost and only they remained, your life would still be full.

“The pebbles are the other things that matter, like your job, your house, your car. The sand is everything else — the small stuff.

“If you put the sand into the jar first,” he continued, “there is no room for the pebbles or the golf balls. The same goes for your life. If you spend all your time and energy on the small stuff, you will never have room for the things that are important to you. Pay attention to the things that are critical to your happiness. Play with your children. Take time to get medical checkups. Take your partner out dancing. Play another 18.

“There will always be time to go to work, clean the house, give a dinner party and fix the disposal. Take care of the golf balls first — the things that really matter. Set your priorities. The rest is just sand.”

One of the students raised her hand and inquired what the beer represented. The professor smiled. “I’m glad you asked. It just goes to show you that no matter how full your life may seem, there’s always room for a couple of beers.”

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Something I think we all struggle with from time to time, including myself, is motivation, and CONSISTENT motivation at that! We generally find it when we look at a recent picture on facebook or in the mirror and think “holy shit, something needs to be done ASAP!!” This will probably happen this time of year after a heavy couple weeks of food and drink, start of a new year, new me philosophy. 

So you get right back into the gym, cut out all shit from the diet like booze/takeaway/cigs etc and yet after 2-3 weeks you’re back on it every weekend! Why? What happened to that surge of positive energy? You surely didn’t think it would be this hard to look like a cover model did you??

Let me put this into simple English – this shit is tough! If it were easy everyone would be walking around like a Greek god, but it’s not. Its hard, it’s long-winded and ultimately its completely up to you. If you want something bad enough you WILL find a WAY, if not you will find an EXCUSE!

Anything can effect your desire to train and eat well. Other life pressures can get to you and that is way having goals set is so important to keep you on track. This past week I have been no where near as determined as previous weeks to go and hammer the weights and stay on track with how I’m eating. It’s nothing to do with being bored with the gym, or the food getting repetitive, no, I did pretty poorly on an assignment for university that I thought I would do well on. It was a bit of a shock actually. The only thing that made it better is that most of the class also did poorly, so we believe the marker was incredibly hard on us. Even so, it had a knock on effect on most parts of my life.

HOWEVER, I have goals in place, goals that WILL be met, and smashed. Training and diet did not suffer, and in fact I was so angry at my marker that I squatted a new PB (video to come). You see, if you have goals in life, the motivation will be there as long as you want it badly enough. Just how badly do you want it?


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S.A.D. – my struggle

Since it is the winter equinox I’d like to talk about something that effects me quite severely. S.A.D. or Seasonal Affective Disorder, a type of depression caused by a biochemical imbalance in the hypothalamus de to the shortening of days and lack of winter sunlight. It effects about 7-10% of the UK population, including ME!!!


Until this year it is something that I have battled with on quite an intense level. I didn’t want to socialise, I ate shit, and I didn’t even want to train! December was always the worst month for me, with my birthday, my girlfriend’s birthday, and xmas all rolled into one month, it was a stressful time of year! December was always the month that training halted, Lbs began to creep on (in a bad way) and motivation was at an all time low.


So, what has changed? For the first time in 4-5 years why have I not been affected by it? What magic cure or Christmas miracle has occurred? Well, it’s no secret and I’ll tell you what I have done to make sure it doesn’t get me down this year.


1) Goals have been set – the very reason for me making this blog, the Miami Pro UK Championships 2013, has given me more drive than I can remember. If I’m going to stand a chance at winning, there can be NO slacking during this month. I’ve even asked my gym if they are open on Xmas eve and Boxing day. Set your sights on something and DON’T LET ANYONE OR ANYTHING COME IN THE WAY OF REACHING YOUR DREAMS.


2) Vitamin D3 liquid form – Our bodies make Vitamin D from the sun. I think most people who did GCSE Biology should know this. Obviously in winter time we get less sunlight (and in Manchester you’re lucky to get any, it’s constantly grey here!!!) so to combat this I supplement with 3000-5000IU of Vit D3 with omega 3 fish oil (enough to make 5g EPH and DHA collectively). These can be picked up relatively cheaply from myprotein.co.uk opt for the 1000 caps omega 3 for best value.


3) Positive people – this is a trickier one. I have tried to surround myself with positive people, and try and force out the negative ones (especially hard with they are a constant in your life such as work colleagues/friends/neighbours/even family). I follow a lot of athletes and motivational speakers on twitter and find they are a great source of drive and indirect encouragement. Also, people who constantly nag or moan on facebook have been swiftly deleted as I dont want that energy brought into my life, I don’t need that shit! Go moan to someone else and let me get on with becoming a better person, a winner!


If you suffer from this, or didn’t know about this disorder and it sounds like you do, there are plenty of ways you can fight it and live a happier life throughout winter. I think in this entire autumn/winter I’ve had one day where it has got me down this year, rather than the ongoing struggle with it in past years! I won’t let it get to me this year!


It’s a mindset – go out there and enjoy yourself!



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This Pain Is O…

This Pain Is Only Temporary, The Pain Of Regret Last a Lifetime.

Push through whatever you feel now, this pain sucks at the moment, but I’d rather feel this type now than look back on my life knowing I had more to give and didn’t bother!

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