Stuart Tomlinson

Me and my good friend @mikegemmill hit Braventis gym in Chester today for a BACK session, warmed up nicely to 180kg deadlifts for 8 easy reps super-setted with weighted 20kg wide grip chin ups for a further 8 reps. Other exercises included narrow-grip row S/S with lat pulldown, T bar row dropsets with an underhand grip, bent over dumbell pulls S/S with a lat stretch movement and ofcourse more supersets for traps...

With the weather being hot I rocked a SWOLDIER NATION stringer vest!

Casually strolled into the gym today, benched 180kg in flip flops, and impersonated a DOG with my DMX bark after....

First transformation 8 week package. JUSTIN RICHARDS

Over 30 with an 8 pack?! RESULTS!







Pictures will speak for themselves and Justin's hard work and efforts clearly speak volumes. Based in the Midlands but working in Oxford, Justin is a former teammate of mine, having played together at Port Vale and Burton Albion.

A tall and powerful athlete, Justin has a wealth of experience in professional football and has made close to 400 league appearances for 13 teams in the Championship, Leagues 1 and 2, and the Conference.
Having known him for some time now, we share common ground in our love of fitness and sports performance, including how to improve your body and how to apply the science behind it to increase your performance not only on the pitch but also in the gym.

A keen boxer and a former sprinter, as well as a professional footballer, Justin has a wealth of natural talent, but he was keen to get himself into better condition.






Originally, we discussed leg injuries as we have both ruptured our PCLs this season, (posterior crutiate ligament) so we’ve talked a lot about rehab and strengthening exercises. As our conversations progressed, we spoke about his training and between us came up with a plan, to get him as fit as possible for the summer. Tweaks in his diet were made and we also did a quick review on his supplement choices and his time spent in the gym before coming up with a programme similar to the 'cardio acceleration' programme by DR JIM STOPPANI.

Hitting body parts hard, but SUPERSETTING with a form of cardio, this was important to Justin as he wanted to maintain his high levels of cardiovascular workouts for football, while also defining his shape for the summer!

If you’re based in the Midlands and are looking for someone to put you through your paces I could strongly advise you to get in touch with Justin, who can also deliver personal training.

twitter: @jricorichards

A well-motivated and straight to the point individual, with a no nonsense approach to his work, Justin is vastly experienced not only in the boxing ring but on the football pitch too. I'm aware that he has recently gained a strength & conditioning qualification so credit to him - I look forward to seeing his continued success.

Not bad for someone over 30 rocking an 8 PACK!

Here we have the post holiday weigh in before a CHEEEKY shoulder session.

And below are a few pics from my holiday to Mexico... happy to be over 16 stone but still maintaining a low level off body fat!

So in the last couple of weeks I represented Maximuscle on their stand at Bodypower at the Birmingham NEC. It was a huge weekend that featured everybody and anybody from the sports, fitness and supplement industry. One of the shots above is me with two great guys from Reflex - Oli Foster and Shaun Stafford.

I had a larger than life banner on the JT PAGES stall, and also helped out on the Men's Health stand when I got chance. All in all it was a great weekend catching up with some great friends and I was pleased to see them all doing so well. It was my third time appearing at Bodypower but every year it just seems to get bigger and better.

In the build up to the Bodypower expo with my football season coming to a end I had opportunity to concentrate on some serious gym time before I shot with a new found friend in Photographer Giles Crofta. Below are a few of the shots from the shoot... building up to the shoot I was above 100kgs and keeping hydrated as much as possible in the weeks before hand. In the final week before my shoot I attempted to CUT carbohydrates from my everyday meals - I'll be honest I struggled! I also found cutting water 24 hours before the shoot helped bring in condition for me but still maintaining my weight to look full and NOT flat for the pictures.

1. Seated Front Barbell Press.
5 sets in total, gradually increasing the weight:
x 20 reps as a warm up
x 15 reps
x 12 reps
x 10 reps
x 8 reps

2. Rear Delt Flyes (Bent over or on an incline bench).
4 sets of x 15 reps
Superset with Behind The Neck Press
4 sets of x 15 reps

3. Side Lateral Raises.
Superset:
4 x 10 reps heavy then
4x 15 reps light
To improve overall shoulder width you really need to focus on improving at these. If it doesn't burn then you need to do more! Make sure you raise your elbows above 90degrees MINIMUM.

4. Seated Dumbell Press. (Full rep then Half rep)
4 x 10 reps
Here we will be alternating between full reps and half reps making sure to touch the top of the delt with the dumbell on each rep. This technique helps to keep the shoulder under tension for a longer period without your triceps fatiguing. The set will feel like 20 repetitions BUT helpts to eliminates bad from.

5. Upright Row.
Wide grip superset with narrow grip:
4 x 15 reps wide grip
4 x 15 reps narrow grip

6. Front Raises (Double Handed)
10kg/15kg/20kg weight:
4 x 10 reps
Notes on form:
Raise to half way, pause, then continue to above head = 1 rep. Again this will feel like 20 repetitions!

Most pressing movements require a strong front deltoid that's why I choose to finish with front raises when the muscle is already fatigued. It will train the muscle to be stronger.
The start of the session concentrates on a power movement to help build the foundations of size & strength, the rest of the workout is more of a shaping and conditioning circuit. The lateral raises are something I try to concentrate on to build a fuller shoulder. Also keep in mind your rear deltoid is a small muscle similar to your calf, it needs to be overtrained to improve.

Later than promised sorry but heres yesterday's leg blast...


1. Machine Hack Squat (to warm up).
4 sets of x 15 reps:
Build up the weight gradually, use this as an early controlled stretch.
(With feet set forward this will primarily work the hamstrings)

2. Front Squat.
4 sets in total:
x 20 reps
x 15 reps
x 12 reps
x 10 reps
This will mainly focus, and stretch the quads - working the vastus medials, rectus femoris, and vastus laterlis.

3. Seated Leg Press (narrow stance, toes pointed inwards).
4 sets of x 30 reps
Pick a testing, yet sensible weight. This will hammer your outer quad (the vastus laterlis).

4. Single Leg Lunges.
4 sets of x 12 reps per leg
Gradually increase the weight each set then superset with:
Dumbbell Step Ups (step up on a bench if needed).
4 sets of x12 reps per leg.

5. Legs will be now PRE exhausted so it's time to hit SQUATS. Form is KEY, concentrating on getting a good deep rep. If your supple enough go "ass to grass", but hitting 90 degrees is a MUST. If you can't do that then you're going too heavy! Lessen the weight and improve your form.

4 sets of:
x 15 reps
x 12 reps
x 10 reps
x 8 reps, then perform a dropset of x 20 reps.

Your legs are almost done now...

6. Quad/Leg Extensions.
3 sets of:
x 25 reps
x 20 reps
x 15 reps
Superset with hamstring curls:
3 sets of x 15 reps

7. Seated Calf Raise.
4 sets of:
x 30 reps
Superset with 4 sets of single leg standing calf raise:
x 20 reps

Your legs are a tough nuts to crack! As we walk around on them constantly they're used to being worked to a high volume. In my opinion doing low rep ranges won't have the same desired effect as high reps - get those muscle fibres tearing/growing!


*** After this workout I hit some steady state cardio in the form of swimming. If you need to burn some extra fat you can turn this into a HIIT workout by alternating between front crawl (at max speed) for a length and breast-stroke for a length (at a slower pace). I'll often opt for swimming over the treadmill after a leg session as its easier on the knees.