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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.

 

richard-wall.jpg

 

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

 

Monday

 

  • 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

 

 

Tuesday

 

  • 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

 

 

Thursday

 

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

 

 

Friday

 

  • 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

 

 

Saturday

  • 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