Loading... Please wait...

Time until next dispatch

Hour Min Sec
Hour Min Sec
There are currently no items in your basket....
Richard Wall

Richard Wall

Farnborough, Hampshire

rwall.jpgI've been training for as long as I can remember but seriously and for 8 years when I found Bobs gym in North camp Farnborough. I Fell in love with the place as soon as I stepped foot in it. Its not your average commercial gym. Its a spit and sawdust bodybuilding/powerlifting old school hardcore gym. Luckily a 5 minute bike ride away.

My weight off season is around 216-220 lbs and come competition around 198-202 lbs. I'm 6ft 1 inches tall. I Placed 2nd the UKBFF Kent classic beginners class placing second to the Lithuanian giant who then went on to win the overalls.

From the show I qualified for the British Championships which is held on the 19th-20 October at the Harrogate International Centre which I am now prepping for. I have a huge passion for the sport of Bodybuilding.

My inspirations are Dorian Yates for his new approach to training as he went against the grain and I respect that. Rich Gaspari also for his passion for nutrition as I'm also a nutrition freak and his love for the game. I'm a qualified personal trainer and love what I do. Love reading up on new training methods and nutrition approaches.




Ironscience Supplements:

  • Whey protein isolate
  • Waxy maize carb
  • L-glutamine
  • Creatine
  • Amino acids
  • BCAA's
  • Omega 3,6,9
  • Lecithin
  • Multi vit
  • Digestive enzymes
  • CLA
  • HMB
  • ZMA
  • Leucine



Example daily diet:

  • Meal one - Oats, omelette, banana
  • Meal two - Fish, sweet potato, broccoli
  • Train
  • Meal three - Fish, rice, broccoli
  • Meal four - Chicken breast, Jacket potato, mixed veg
  • Meal five - Fish, sweet potato, broccoli
  • Meal six - Steak, sweet potato, broccoli
  • Meal seven - Omelette

Current training split:

Body part twice a week. Sarcoplasmic hypertrophy. Compounds and isolations

3 sets for an exercise, reps between 8-14 for the sarcoplasmic filling/pump/volume hence less time to recover (3-4 days) drops, superset training




  • Chest, back width, bi, forearms
  • Incline db or bb
  • Decline db or bb
  • Flat db fly or cable fly
  • Close grip pull downs
  • Underhand grip pull downs
  • Kneeling rope pulls
  • Seated incline db curl
  • Lying cable curls or preacher cable curls
  • Super set reverse grip cable curls with rope hammer cable curls





  • Shoulders, tri, trap, calf
  • Bb press 
  • Db laterals
  • Bent over db laterals
  • Underhand grip cable pull downs
  • Lying cable v bar extensions
  • Shrug bar shrugs
  • Seated calf





  • Legs
  • Squats
  • Leg press
  • Extensions
  • Stiff dead
  • Lying leg curl





  • Chest, back thickness, bi, forearms
  • Decline db or bb
  • Incline db or bb
  • Any flys
  • T bar row
  • Bb or db row
  • Deadlift
  • Alternating db supination curls
  • Lying cable curls any attachment
  • Db hammers




  • Shoulders, tri, traps, calf
  • Behind head bb press
  • Upright row
  • Bent over laters or cable rear lateral
  • Incline db extension
  • Any attachment push down
  • Behind the back bb shrugs
  • Standing calf