Informed Performance - Will Heffernan

Monday 26th of May
Note: Just so I don't get asked lots of questions about my lack of leg work or lower body testing results. I had a bad accident a few years back...3 lumbar fractures, 2 cervical fractures, dislocated shoulder R, dislocated hip R...and you don't even want to see the xray of my right knee. 2 of the discs in my back are so bad that during the last MRI I had the radiographer tried to call an ambulance and schedule emergency surgery because he couldn't understand how I wasn't already paralysed...so no real lower body work or testing of any substance.

Height: 188cm
Weight: 108.4kg
Bodyfat: 24.3%
1RM Bench: 162.5kg
Pull Ups: 11 reps
Push Ups: 49 reps
Inverted Rows: 23 reps

Day 1: Monday 26th of May

Do not watch this if you have eaten within the passed 24 hours...or are intending on eating in the next 24 hours.

Proposed Training Template
Note: This is the basic template that I'm going to work off...this week I'll go Tuesday, Wednesday, Friday and Saturday. Then next week back to Monday, Tuesday, Thursday and Friday. I'm going to record the actual sessions I do.

Session 1
Warm Up & Mobility Work
Pull Ups (Weighted) - 8 5
Push Ups (elevated) - 5 12
Single Arm DB Press - 5 8
Bridging (secs) - 3 60
Trap Bar Deadlift - 5 8
Natural Reverse Hyper - 5 8

Session 2
Warm Up & Mobility Work
DB Floor Press - 8 5
Inverted Rows - 5 12
Close Grip Pull Down - 5 8
Cable Ab Pull Downs - 3 20
Step Ups - 5 8
45 deg Back Extensions - 5 8

Session 3
Warm Up & Mobility Work
Chest Supported Rows - 8 5
DB Pull Overs - 5 12
DB Chest Press - 5 8
Torque Press - 4 8
RDL’s - 5 8
Leg Extensions - 5 8

Session 4
Warm Up & Mobility Work
Push Press - 8 5
Wide Grip Lat Pull Down - 5 12
Bent Over DB Raises - 5 8
Side Bridging (30 secs) - 6 30
Leg Press - 5 8
Seated Leg Curls - 5 8

Monday 26th of May
Training:
Testing followed by 10 sets of 250m with 45 second recoveries.
Nutrition:
4 Fish Oil caps + 1 multivitamin cap.
200grams of Fried Scallops with steamed broccoli and beans with garlic and chilli and some lemon juice.

Tuesday 27th of May
Training:
AM
30min walk
PM
10 sets of 250m with 45sec recovery
Pull Ups (Weighted) - BW/5, 30lbs/5 for 7 sets
Push Ups (elevated) - 5 sets of 12 reps
Single Arm DB Press - 20kg/8 for 5 sets
Bridging (secs) - 3 sets of 60 secs
Trap Bar Deadlift - 100kg/8 for 5 sets
Natural Reverse Hyper - 5 sets of 15 reps
10 sets of 250m with 45sec recovery
+ 10km easy on the bike later before I left the gym.

Nutrition:
200mg caffeine
1 espresso
2 fish oil caps
1 espresso
1 blueberry
4 scrambled eggs and cheese
2 fish oil caps
200mg caffeine
1 scoop muscle milk
2 fish oil caps
200mg caffeine
1 scoop muscle milk
2 fish oil
1 chunk of cheese
2 chicken breasts + salad
2 fish oil caps
6 blueberries
1 vit c
1 multivit
1 calcium, magnesium, zinc

Wednesday 28th May
Training:
AM
10km easy bike about 24ish minutes
5 by 8 hanging leg raises
Assorted stretching
10km easy bike about 25ish minutes
PM
10 sets of 250m with 45sec recovery
Chest Supported Scap Shrugs - 45kg/8 for 3 sets
DB Floor Press - 50kg/8, 60kg/8, 100kg/5 for 5 sets
Inverted Rows - BW/12 for 5 sets
Close Grip Pull Down - 75kg/8, 85kg/8, 100kg/8 for 3 sets
Step Ups - 10kg/8 for 5 sets
45 deg Back Extensions - BW/8 for 5 sets
10 sets of 250m with 45sec recovery

Nutrition:
200mg caffeine
1 espresso
8 scrambled eggs
50 grams cheese
1 chicken breast
1 espresso
2 fish oil caps
350g fish
2 fish oil caps
1 multi vit
1 vit c
1 calcium, magnesium, zinc
1 scoop muscle milk
1 chunk of cheese
3 chicken breasts
4 fish oil caps

Thursday 29th May
Training
PM
Chest Supported Rows - 40kg/8, 60kg/8 for 4 sets
DB Pull Overs - 25kg/12, 30kg/12 for 4 sets
DB Chest Press - 60kg/12 fo 5 sets
Torque Press - 70lbs/8 (30 sec hold) for 2 sets a side
RDL’s - 60kg/12 for 5 sets
Leg Extensions - 50kg/8 for 5 sets
10 sets of 250m with 45sec recovery

Nutrition:
200mg caffeine
1 espresso
1 espresso
1 small chunk of cheese
1/2 a chicken breast
1 small chunk of cheese
2 fish oil caps
1 small chunk of cheese
2 fish oil caps
1 scoop mucle milk
2 scoops evopro
2 fish oil caps

Friday 30th May
Training
AM
10 sets of 500m with 60sec recovery
Hanging Leg Raises - 5 sets of 8 reps
5km easy on the bike
Machine Back Extensions - 50kg/8 for 3 sets
PM
10 sets of 250m with 45sec recovery
Military Press - 60kg/5 for 5 sets
Wide Grip Lat Pulldown - 75kg/12 for 4 sets
Bent Over DB Raises - 16kg/6 for 5 sets
Side Bridges - 3 sets of 30secs each side
Leg Press - 80kg for 12, 120kg/12 for 4 sets
Seated Leg Curls - 40kg/15 for 5 sets

Nutrition
200mg caffeine
1 scoop evopro
2 fish oil caps
1 large chunk cheese
1 large chunk salami
2 fish oil caps
1 espresso
200mg caffeine
1 espresso
6 scrambled eggs
1 chunk cheese
1 scoop muscle milk
2 fish oil caps
300grams of baked cod
2 fish oil caps

Saturday 31st May
Training:
Bike - 5km easy
Natural Rverse Hypers - 5 sets of 15
Bridging - 5 sets of 60 seconds
Kettlebell Swings - 5 sets of 15 (20kg)
Kettlebell Snatches - 5 sets of 5 reps a side (20kg)
Kettlebell Shrugs - 3 sets of 12 reps (40kg)
Rower - 10 sets of 250m with 45sec recovery

Nutrition:
200mg caffeine
2 fish oil caps
1 scoop muscle milk
2 fish oil caps
1 scoop muscle milk
3 slices of bread (free meal)
1 bag of chips (free meal)
200mg caffeine
4 slices of cheese
1 t-bone steak
1 onion

Sunday June 1st
Training:
Rower - 10 sets of 300m with 60sec recovery
Natural Reverse Hypers - 5 sets of 15 reps
Weighted Pull Ups - 3 reps BW, 30lbs for 3 reps, 40lbs for 3 reps for 5 sets

Weighted Pull Ups

1A Elevated Push Ups - 3 sets of 10 reps
1B Inverted Rows - 3 sets of 10 reps
Back Squat - 60kg for 5 sets of 8 reps

Nutrition:
200mg caffeine
3 fried eggs
1 rasher of bacon
5 small sausages
1 slice of bread
1 evopro
200mg caffeine
4 fish oil caps
1 large chunk cheese
1 large chunk salami
2 fish oil caps
3 oven baked chicken thighs
2 grilled peppers
2 fish oil caps
1 small block chocolate
1 hot chocolate

Monday 2nd June
Training:
AM
20 mins on the bike
PM
6 sets of 300m with 45sec recovery
DB Floor Press - 60kg by 8 reps, 100kg by 6 reps for 4 sets
Inverted Rows - 4 sets of 12 reps
Close Grip Pull Downs - 4 sets of 12 reps with 75kg
1A 45 degree Back Extensions - 3 sets of 12 reps
1B Hanging Leg Raises - 3 sets of 12 reps

Nutrition:
200mg caffeine
1 chunk cheese
1 chunk salami
4 fried eggs
6 pieces of bacon
1 chunk salami
1 chunk cheese
1 tangle twister
1 muscle milk
200mg caffeine
4 chicken legs
1 small block chocolate

Weigh In & Video Update
Weight: 104.3kg
Bodyfat: 21.1%
So down 4.1kg and 2.2%...more importantly Patrick Crawford won the weight loss lottery and collects this weeks winnings.

Day 7: Monday 2nd of June

I don't know what you guys and gals think...but I think the difference is pretty noticeable.

Tuesday 3rd of June
Training:
AM
10 sets of 500m with 60 sec recovery
PM
10km on the bike...24ish minutes

Nutrition:
200mg caffeine
Some cheese
Some salami
200mg caffeine
1 scoop muscle milk
200mg caffeine
1 scoop muscle milk
200g of scallops + steamed broccoli
1 tangle twister
2 tablespoons of peanut butter

Wednesday 4th of June
Training:
AM
5km 8 by 30/30 intervals...5 minute rest...10km ride 24ish mins at about 120-130bpm
1A Hanging Leg Raises - 3 sets of 12 reps
1B Natural Reverse Hypers - 3 sets of 12 reps

Nutrition:
200mg caffeine
2 scoops muscle milk
2 tablespoons of peanut butter

Can I just say right here...my diet and training has gone to shit and I am going to fix it as of now. Haven't been eating right but have been making progress because of the large deficit I've created compared to my maintenance level of calories. I haven't been taking my fish oil or my vitamin and mineral supplements along with the fact that my meal timing has been crap...so am going to fix that.
With regards to training...my best intentions just aren't getting the job done...to busy to do my own training in the afternoons so I think what I will do now is to training in the morning after I finish with my athletes/clients. I'll do some fat loss work followed by some weight training. That way anything I can do in the afternoons will just be a bonus.
2 scoops muscle milk
4 fish oil caps
200mg caffeine
2 scoops muscle milk
4 fish oil caps
200mg caffeine
3 chicken legs
2 oven roasted peppers
1 tangle twister

Thursday 5th of June
Training:
Nothing...nothing at all.

Nutrition
200mg caffeine
2 tablespoons of peanut butter
4 caps fish oil
1 chunk salami
1 chunk cheese
4 caps fish oil
2 scoops evopro
1 block of chocolate
1 spaghetti bolognese
1 garlic bread

Friday 6th of June
Training:
Did bugger all really

Nutrition:
4 egg omelette
2 scoops of muscle milk
2 chilli chicken breasts
3 roasted peppers

Saturday 7th of June
Training:
Less than zero calories in total burnt

Nutrition:
4 eggs, cheese, onion and pesto omelette
1 breakfast roll
2 espresso
1 spaghetti bolognese & stir fried cabbage
A heap of chicken wing and leg with blue cheese sauce and in my defence I also at a celery stick
100 grams of corn chips
1 tangle twister
Small amount of raspberry ice cream

Sunday 8th of June
Training:
10min walk
1A Blast Strap Push Ups - 5 sets of 10 reps
1B Pull Ups - 5 sets of 5
Shrugs - 5 sets of 12 reps with 60kgs
2A Close Grip Bench Press - 5 sets of 8 reps with 80kgs
2B DB Bicep Curls - 5 sets of 8 with 40kgs
Natural Reverse Hypers - 5 sets of 12 reps
Hanging Leg Raises - 5 sets of 8 reps
Ab Roll Outs - 5 sets of 8 reps

Nutrition:
1 piece of toast, bacon and eggs
1 mango smoothie
1 peanut, honey and sesame type bar
100 grams of corn chips
200g of steak + some chips and 2 onion rings
2 tangle twisters

Monday 9th of June
Training:
AM
Rower - 5min
Bike - 10min + 10(30/30) + 10km(24mins)
PM
Trap Bar Deadlift + Shrug - 3 sets of 5 reps with 60kg, 3 sets of 5 reps with 100kg, 3 sets of 3 reps with 140kg.
Leg Extensions - 5 sets of 12 reps with 50kg.
Lo - Hi Woodchoppers - 3 sets of 12 reps with 50lbs.
Chest Supported Scap Shrugs - 3 sets of 12 reps with 30kg.
Bench Press - 3 sets of 5 reps with 60kg, 3 sets of 5 reps with 100kg, 3 sets of 3 reps with 140kg.
Neutral Grip Pull Ups - 3 sets of 8 reps.
1A Ab Roll Outs - 3 sets of 12 reps
1B Natural Reverse Hypers - 3 sets of 12 reps
2A DB Bicep Curls - 3 sets of 8 reps with 40kg
2B Ezy Bar Lying Tricep Extensions - 3 sets of 8 reps with 40kg
20min walk on the treadmill

Nutrition:
6 egg omelette
3 bacon and cheese sandwiches
2 scoops muscle milk
200mg caffeine
1kg grapes
2 bacon, 4 egg and cheese sandwiches

Weigh In & Video Update
Weight: 106.8kg
Bodyfat: 22.8%
So up 2.5kg and 1.7%...so my weight is up and my body fat is up but I feel better and I think I actually look leaner in the video...you can judge for yourselves.

Day 14: Monday 9th of June

So this is the 3rd video log...the end of my second week...and apparently a step backwards...I don't know if I believe it though.

Tuesday 10th of June
Training:
AM
Bike - 5 mins
Rower - 5 sets of 500m
Bike - 5km
Rower - 5 sets of 250m
Bike - 10km

PM
Walk - 10 mins
Overhead Med Ball Squats - 3 sets of 10 reps 5kg
Box Squats - 3 sets of 5 reps with 60kg, 3 sets of 5 reps with 100kg, 3 sets of 3 reps with 140kg.
Seated Leg Curl - 5 sets of 12 reps with 60 kg
Med Ball Sit Ups - 3 sets of 20kg with 5kg
Pull Ups - 3 sets of 5 reps with BW, 3 sets of 5 reps with 20lbs, 3 reps with 40lb, 3 reps with 60lb, 3 reps with 80lbs
Alternate Arm DB Incline Press - 3 sets of 8 reps with 60kg
Bridging - 3 sets of 60 seconds
1A DB Preacher Curls - 3 sets of 8 reps with 36kg
1B Overhead Ezy Bar Tricep Extensions- 3 sets of 8 reps with 40kg
Bike - 10min + 10 (30/30) intervals + 10km

Nutrition:
200mg caffeine
2 scoops of muscle milk
5 boiled eggs
3 slides of soda bread
1 chunk of salami
1 chunk of cheese
200mg caffeine
2 scoops of muscle milk
2 scoops of muscle milk
10 fish oil caps
1 cup fried rice
Some prawns beef and chicken

Wednesday 11th of June
Training:
Rest day. Took the day off.

Nutrition:
Didn't take the day off eating...chowed down like a machine.
I took caffeine twice...in the morning and in the afternoon. I drank a lot of coffee.
Ate chicken for dinner. Can't remember what I ate for lunch but I'm sure it was bad and I'm sure I could of made better choices.

Thursday 12th of June
Training:
Warm Up & Mobility Work
Single Leg Knee Drops - 5 sets of 8 reps
Natural Reverse Hypers - 5 sets of 12 reps
Med Ball Sit Ups - 3 sets of 30 with 5kg
Blast Strap Push Ups - 5 sets of 12 reps
Ab Roll Outs - 5 sets of 12 reps
Blast Strap Inverted Rows - 5 sets of 12.

Nutrition:
1 cup fried rice
Some prawns beef and chicken

Friday 13th of June
Training:
Hip mobility work
Speed Squats - 5 sets of 3 reps with 75kg
Box Jumps - 42 inch 5 sets of 3 jumps
Swiss Ball DB Press - 50kg for 8 reps then 5 sets of 3 reps with 80kgs...as fast as possible.
Med Ball Tosses - 5 sets of 5 reps
Pull Ups - 5 sets of 3 reps
Med Ball Slams - 5 sets of 5 reps

Bike - 10km in 22ish minutes.

Nutrition:
200mg caffeine
2 toast and jam
2 espresso
2 bacon egg and cheese toasted sandwiches
1 glass orange juice
6 scoops muscle milk in total
200gram chocolate
3 chicken legs
Some broccoli
10 fish oil caps
1 litre of beer

Saturday 14th of June
Training:
Didn't train.

Nutrition:
A large amount of beer...I ran out of fingers and toes to keep count.

Sunday 15th of June
Training:
Did 5km on the bike.
1A Deadlift 60kg
1B Barbell Floor Press 60kg
1C Barbell Rows
8 sets
10km on the bike.

Nutrition:
Was still drinking beer .
1 bowl of corn flakes and bran flakes

Monday 16th of June
I will finish filling all this out this evening...but basically you can see the facts and figures for yourself here.

Day 21: Monday 16nd of June

Fat Log Number 4.

Monday and Tuesday's food and training I have written down in my diary in the gym. I will fill it out tomorrow.

Wednesday 18th of June
Training:
AM
Bike 10 min + 10 min 30/30 intervals then 30 min treadmill walk.
PM
Bench Press - 5 reps at 60kg for 3 sets, 5 reps at 100kg, 3 reps at 140kg for 2 sets then singles at 150kg, 160kg and 170kg.
Neutral Grip Pull Ups - 5 sets of 5 reps.
Nutrition:
200mg caffeine
2 scoops muscle milk
spaghetti bolognese
half a bagel and two pieces of toast with cheese
200mg caffeine
6 crackers and cheese and pesto
spaghetti bolognese
3 espresso's.

Saturday 19th of April
Height: 186cm
Weight: 116.4kg
Bodyfat: 29.4%
1RM Bench: 150kg
Pull Ups: 2reps
Push Ups: 45
Inverted Rows: 21

Training Template
Session 1
Warm Up + Mobility Work
Chins - 10 sets of 2 reps
1A Chest Supported Rows - 5 sets of 8 reps
1B Push Ups (elevated) - 5 sets of 8 reps
Bridging (secs) - 3 sets of 60 seconds
Chins - 10 sets of 1 reps
Lying Tricep Extensions- 5 sets of 8 reps
Cardio - 10km/Level 5

Session 2
Warm Up + Mobility Work
DB Floor Press - 6 sets of 5 reps
1A Inverted Rows - 3 sets of 8 reps
1B Push Ups - 3 sets of 8 reps
Side Bridging - 6 sets of 30 sec
Incline Bench Press - 5 sets of 8 reps
Cable Bicep Curls - 3 sets of 8 reps
Cardio - 10km/Level 5

Session 3
Conditioning, Trunk and Prehab

Session 4
Warm Up Mobility
1A Pulldowns - 5 sets of 8 reps
1B T-Push Ups - 5 sets of 8 reps
DB Row - 3 sets of 8 reps
Back Extensions - 3 sets of 12 reps
Band Assited Chins - 10 sets of 5 reps
Cardio - 10km/Level 5

Session 5
Warm Up + Mobility Work
Bench - Foam Roller - 10 sets of 2-3 reps
Bent Over Rows - 5 sets of 8 reps
Close Grip Pulldowns - 3 sets of 8 reps
Torque Press - 4 sets of 8 reps
DB Hammer Curls - 3 sets of 8 reps
Cardio - 10km/Level 5

Comments:
Johnny did this program for 3 weeks. This week we trained twice. We had the day we did the reverse band work and some supplementary back work and then on Wednesday we did some speed bench work at 65% of his previous 1RM and some supplementary back work.
Now, I did tweak the program on a day to day basis as I saw fit but basically we stuck pretty close to the template outlined above.

Saturday 17th of May
Height: 186cm
Weight: 119.9kg
Bodyfat: 30.1%
1RM Bench: 165kg
Pull Ups: 4 reps
Push Ups: 64 reps
Inverted Rows: 25 reps

Note: Please with his testing...and naturally...he hit exactly the numbers I predicted...except on the push ups with I said would be 55 reps...every thing else was spot on. The best thing about it was that Johnny was really disappointed in it...and that says a lot to me. I don't think too many people would be upset about adding 15 kg's to their bench in a month...and also improving in every other area as well.

Johnny's next 4 week training cycle:
Session 1
Rower (10 by 250m/30sec)
1A Neutral Grip Pull Ups - 10 sets of 3 reps
1B Push Ups (elevated) - 10 sets of 10 reps
DB Rows - 3 sets of 15 reps
Roll Outs - 3 sets of 8 reps
DB RDL's - 5 sets of 8 reps
Roll Outs - 3 sets of 8 reps
Lying Tricep Extensions - 5 sets of 8 reps
Cardio - 10km/Level 10

Session 2
Rower (10 by 250m/60sec)
DB Floor Press - 5 sets of 12 reps
1A Blast Strap Inverted Rows - 5 sets of 10 reps
1B Blast Strap - Push Ups - 5 sets of 10 reps
DB Windmills (each side) - 3 sets of 8 reps
Chest Supported Rows - 5 sets of 15 reps
DB Windmills (each side) - 3 sets of 8 reps
Ezy Bar Bicep Curls - 5 sets of 8 reps
Cardio - 10 30/30 intervals & 5km/Level 5

Session 3
Rower (10 by 150m/30sec)
1A Pendlay Rows - 5 sets of 12 reps
1B T-Push Ups - 5 sets of 12 reps
Incline Dumbbell Press - 3 sets of 15 reps
Hanging Leg Raises - 3 sets of 8 reps
Rack Pulls - 5 sets of 8 reps
Hanging Leg Raises - 3 sets of 8 reps
Cardio - 10km/Level 5

Session 4
Rower (10 by 150m/60sec)
Partial Bench Press (Foam Roller) - 5 sets of 12 reps
1A Blast Strap Inverted Rows - 5 sets of 10 reps
1B Blast Strap - Push Ups - 5 sets of 10 reps
Torque Press - 4 sets of 8 reps
Natural Reverse Hyper (Bands) - 5 sets of 8 reps
Torque Press - 4 sets of 8 reps
Cardio - 10 30/30 intervals & 5km/Level 5

Now...on Wednesdays he is also going to have a conditioning day...I'm not going to list that here for two reasons...1. Because if I do...Johnny might not show up. 2. Because I will decide what he is going to do on the day.

Johnny LOVES his roll outs.

Informed Performance - Will Heffernan - Athletes

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