• jule5fitness
    Julian Chapman
    @jule5fitness

Images by jule5fitness

Repost from @juleambition using @RepostRegramApp - Brand New JA Cap Snapbacks coming soon!!! πŸ‘πŸ½ www.juleambition.com
Repost from @juleambition using @RepostRegramApp - Brand New JA Cap Snapbacks coming soon!!! πŸ‘πŸ½ www.juleambition.com
Happy hump day πŸ™ˆπŸ˜‚ apologies for the images and sorry if I offend anyone, but this was at the peak of my condition around 2 days before the British finals, before I carbed up. I hadn't posted these images before as they were a bit to revealing but I thought it would be interesting for some of you to see the level of condition I brought to place well this year πŸ˜‰πŸ’ͺ🏾
Happy hump day πŸ™ˆπŸ˜‚ apologies for the images and sorry if I offend anyone, but this was at the peak of my condition around 2 days before the British finals, before I carbed up. I hadn't posted these images before as they were a bit to revealing but I thought it would be interesting for some of you to see the level of condition I brought to place well this year πŸ˜‰πŸ’ͺ🏾
Repost from @jule5fitness using @RepostRegramApp - * I've edited the text slightly πŸ˜‰ To keep my body performing as necessary I foam roll my body, working specifically on areas that are more tender (from training) than others, for more stubborn areas I will use a trigger point ball (muscle knot) to go deeper into the effected areas. It can be pretty dame painful at times but I find it strangely therapeutic. Im less likely to incur injuries and my general muscular tone is improved. chronic trigger points can actually lead to more serious strains of varying degrees so I'd suggest if you are weight training consistently and want to continue progressing with a reduced risk of injury then I would highly recommend including some form of foam rolling/ trigger point work weekly. πŸ˜‰πŸ’ͺ🏽
Repost from @jule5fitness using @RepostRegramApp - * I've edited the text slightly πŸ˜‰ To keep my body performing as necessary I foam roll my body, working specifically on areas that are more tender (from training) than others, for more stubborn areas I will use a trigger point ball (muscle knot) to go deeper into the effected areas. It can be pretty dame painful at times but I find it strangely therapeutic. Im less likely to incur injuries and my general muscular tone is improved. chronic trigger points can actually lead to more serious strains of varying degrees so I'd suggest if you are weight training consistently and want to continue progressing with a reduced risk of injury then I would highly recommend including some form of foam rolling/ trigger point work weekly. πŸ˜‰πŸ’ͺ🏽
I'd guess I was about 17 in the left hand picture so 15 years between these imagines. If I could go back and tell myself anything or give myself some advice, I would have told myself to stop worrying and that everything would be fine 😊I wasn't the biggest fan of school all I really liked was art and sport studies (not the studying πŸ“– bit πŸ˜‚) I didn't know what I wanted to do, in fact I felt like a bit of a failure as I was always getting bad grades. In some ways this mentally held me back for years and it has only been in recent years that my mind set changed. What's funny is that as you get older, you realise that non of this really matters. So go out and do the things that make you happy, and learn to stop worrying about "what ifs" just go and do it 😊 I hope you all have a great week #bwywb x
I'd guess I was about 17 in the left hand picture so 15 years between these imagines. If I could go back and tell myself anything or give myself some advice, I would have told myself to stop worrying and that everything would be fine 😊I wasn't the biggest fan of school all I really liked was art and sport studies (not the studying πŸ“– bit πŸ˜‚) I didn't know what I wanted to do, in fact I felt like a bit of a failure as I was always getting bad grades. In some ways this mentally held me back for years and it has only been in recent years that my mind set changed. What's funny is that as you get older, you realise that non of this really matters. So go out and do the things that make you happy, and learn to stop worrying about "what ifs" just go and do it 😊 I hope you all have a great week #bwywb  x
My morning ritual πŸ˜‰πŸ’ͺ🏾 first thing I do when I wake is I consume around 500-750ml of water πŸ’¦ we are composed of around 60% of the stuff so it is incredibly important to keep well hydrated, water is key in all bodily functions, being dehydrated can actually have a huge impact on your gym performance aswell, I consume around 4-5 litres a day. So make sure you keep well hydrated particularly if you are from warmer climates πŸ˜‰πŸ‘πŸ½ after this I prepare myself a protein smoothie, consisting of  1x large banana 200-250g frozen fruit 1x scoop of whey protein (sometimes 2) 300-500ml water  Depending on what day it is I sometimes have this as a post workout shake. What I love about it Is first of all the taste, when you blend the frozen fruit with the ingredients it gives it a nice creamy texture,  but more importantly it is an excellent "whey" (get it πŸ˜‚πŸ”«) to get a large portion of micro nutrients in, (if you are someone that struggles to get a decent serving of fruit and veg daily), I have previously gone into detail about the importance of micro nutrients but it is something that is regularly looked over.  another great benefit, you can adjust the ingredients to suit your needs. Adding milk and peanut butter would be an excellent alternative to a gainer shake (cheaper and probably healthier for you) anyways try it out and let me know what you think πŸ˜ŠπŸ‘πŸ½
My morning ritual πŸ˜‰πŸ’ͺ🏾 first thing I do when I wake is I consume around 500-750ml of water πŸ’¦ we are composed of around 60% of the stuff so it is incredibly important to keep well hydrated, water is key in all bodily functions, being dehydrated can actually have a huge impact on your gym performance aswell, I consume around 4-5 litres a day. So make sure you keep well hydrated particularly if you are from warmer climates πŸ˜‰πŸ‘πŸ½ after this I prepare myself a protein smoothie, consisting of 1x large banana 200-250g frozen fruit 1x scoop of whey protein (sometimes 2) 300-500ml water Depending on what day it is I sometimes have this as a post workout shake. What I love about it Is first of all the taste, when you blend the frozen fruit with the ingredients it gives it a nice creamy texture, but more importantly it is an excellent "whey" (get it πŸ˜‚πŸ”«) to get a large portion of micro nutrients in, (if you are someone that struggles to get a decent serving of fruit and veg daily), I have previously gone into detail about the importance of micro nutrients but it is something that is regularly looked over. another great benefit, you can adjust the ingredients to suit your needs. Adding milk and peanut butter would be an excellent alternative to a gainer shake (cheaper and probably healthier for you) anyways try it out and let me know what you think πŸ˜ŠπŸ‘πŸ½
Monday motivation to leaner days πŸ˜‰ its you vs you πŸ’ͺ🏽 one of my favourite quotes from Jessie Owens "The battles that count aren’t the ones for gold medals. The struggles within yourself – the invisible, inevitable battles inside all of us – that’s where it’s at." πŸ˜‰ I hope you all have a great week 😊
Monday motivation to leaner days πŸ˜‰ its you vs you πŸ’ͺ🏽 one of my favourite quotes from Jessie Owens "The battles that count aren’t the ones for gold medals. The struggles within yourself – the invisible, inevitable battles inside all of us – that’s where it’s at." πŸ˜‰ I hope you all have a great week 😊
Current situation! I Had a great pull day today. Loving my slight changes to my regime. As previously mentioned I've actually dropped amount of working sets per exercise (2 sets, instead of 3) i will do an initial heavy working set (6-10reps) then a lighter (12-15 rep). strength has shot up from my previous workout. (Around 2-3 reps per exercise) I will be keeping a close eye on fatigue  but at the moment I am finding it very effective.  Today's workout  Tbar row 1x8 1x14 Weighted pull-ups 1x10 1x14 Vbar pulldowns 1x9 1x12 Machine Pullovers 1x10 1x12 Seated cable row 1x8 1x14 Arnold curls 1x7 1x12 Reverse ez curls 2x8 Cable curls 1x7 1x12
Current situation! I Had a great pull day today. Loving my slight changes to my regime. As previously mentioned I've actually dropped amount of working sets per exercise (2 sets, instead of 3) i will do an initial heavy working set (6-10reps) then a lighter (12-15 rep). strength has shot up from my previous workout. (Around 2-3 reps per exercise) I will be keeping a close eye on fatigue but at the moment I am finding it very effective. Today's workout Tbar row 1x8 1x14 Weighted pull-ups 1x10 1x14 Vbar pulldowns 1x9 1x12 Machine Pullovers 1x10 1x12 Seated cable row 1x8 1x14 Arnold curls 1x7 1x12 Reverse ez curls 2x8 Cable curls 1x7 1x12
Flashback Friday! These pics were taken a day after my first show, with @matt__marsh and it was the first time I had ever had a fitness shoot! What a great day was had 😊! PUSH day for me tomorrow so it will be interesting to see if I have progressed 😬 I hope you all have a great weekend 😊
Flashback Friday! These pics were taken a day after my first show, with @matt__marsh and it was the first time I had ever had a fitness shoot! What a great day was had 😊! PUSH day for me tomorrow so it will be interesting to see if I have progressed 😬 I hope you all have a great weekend 😊
Throwback. I think I was about a week or 2 out from the British finals, and I was really happy to see that although I had been dieting for going on 10 months I had actually made some improvements in the back department. With that being said, it it is an exciting prospect to see how much I can improve on this as I have no plans of competing this year. I hope you all have a great day 😊
Throwback. I think I was about a week or 2 out from the British finals, and I was really happy to see that although I had been dieting for going on 10 months I had actually made some improvements in the back department. With that being said, it it is an exciting prospect to see how much I can improve on this as I have no plans of competing this year. I hope you all have a great day 😊
Evening check in. Morning body weight is still around 162lbs (ish). As I  previously mentioned my strength has been rocketing up  I've kept Calories at 3800-4000 protein 230-250g, carbs 450-500g, fat 85-100g . I made a few tweaks to my push pull legs regime, where by I actually decreased the amount of sets per exercise  so I am only completing two working sets per movement now, and honestly I absolutely love this change so far. It means I can put my all into those two sets and i have reduced my time in the gym by about 30 minutes. It will be interesting to see how effective this is over the coming weeks. I will keep you informed  Tonight's session  Bentover rows 1x10 1x15 Wide grip pull-ups 1x7 (weighted) 1x10 Vbar pulldowns 1x10 1x15 Pullover machine 1x6 1x12 Vbar row 1x10 1x15 Ez curls 1x6 1x15 Hammer curls 1x8 1x12 Preacher machine (single hand) 1x8 1x12
Evening check in. Morning body weight is still around 162lbs (ish). As I previously mentioned my strength has been rocketing up I've kept Calories at 3800-4000 protein 230-250g, carbs 450-500g, fat 85-100g . I made a few tweaks to my push pull legs regime, where by I actually decreased the amount of sets per exercise so I am only completing two working sets per movement now, and honestly I absolutely love this change so far. It means I can put my all into those two sets and i have reduced my time in the gym by about 30 minutes. It will be interesting to see how effective this is over the coming weeks. I will keep you informed Tonight's session Bentover rows 1x10 1x15 Wide grip pull-ups 1x7 (weighted) 1x10 Vbar pulldowns 1x10 1x15 Pullover machine 1x6 1x12 Vbar row 1x10 1x15 Ez curls 1x6 1x15 Hammer curls 1x8 1x12 Preacher machine (single hand) 1x8 1x12
Repost from @juleambition using @RepostRegramApp - NOW AVAILABLE!  The JA Stitched Black Slim Fit Longer Drop T-Shirt is available in S, M, L & XL.  Www.juleambition.com πŸ‘•
Repost from @juleambition using @RepostRegramApp - NOW AVAILABLE! The JA Stitched Black Slim Fit Longer Drop T-Shirt is available in S, M, L & XL. Www.juleambition.com πŸ‘•
Transformation Tuesday! January 2016 181lbs left vs September 2016 right 155lbs (5'9"). No special tricks just consistency with diet, nutrition and training . Body building was relatively unknown until the dawn of social media, I remember not to long ago that the only body builder that anybody really knew was Arnold and that was more so because of movies. Fast forward to today and body building and fitness are bigger than ever, which I think is a great thing. However, there lies an issue well not so much an issue but more of an observation I have made over the last few years, and that is. Being in incredible shape, "shredded" "jacked" whatever you want to label it, makes you a better person, that having thousands of followers makes you special. But actually none of it mean anything and if you think you will find happiness through these endeavours than I am afraid that you will never be truly happy. What makes me happy has nothing to do with my actually physique (although it is a by product of my pursuit), nor the amount of followers I have, what makes me happy is following my passion and Sharing my journey with you all, looking at what I can do for others in the hope that I may inspire and motivate just one individual far out ways any of the "material". I hope you all have a great week 😊
Transformation Tuesday! January 2016 181lbs left vs September 2016 right 155lbs (5'9"). No special tricks just consistency with diet, nutrition and training . Body building was relatively unknown until the dawn of social media, I remember not to long ago that the only body builder that anybody really knew was Arnold and that was more so because of movies. Fast forward to today and body building and fitness are bigger than ever, which I think is a great thing. However, there lies an issue well not so much an issue but more of an observation I have made over the last few years, and that is. Being in incredible shape, "shredded" "jacked" whatever you want to label it, makes you a better person, that having thousands of followers makes you special. But actually none of it mean anything and if you think you will find happiness through these endeavours than I am afraid that you will never be truly happy. What makes me happy has nothing to do with my actually physique (although it is a by product of my pursuit), nor the amount of followers I have, what makes me happy is following my passion and Sharing my journey with you all, looking at what I can do for others in the hope that I may inspire and motivate just one individual far out ways any of the "material". I hope you all have a great week 😊
Evening check in! What can I say, training has been great! Lifts are rocketing up Session to Session. Tonight was a rest day, but I still like to keep active, so I will usually do my ab regime and a little evening walk. I'm going to play around with volume a little within my sessions and actually pull back a little,  So tomorrow's PUSH SESSION will look like this  Bench 1x5-8 1x10-12 Incline db press 1x5-8 1x10-12 Db shoulder press 1x6-10 1x10-12 Weighted dips 1x6-10 1x10-12 Pec Dec 2x12-15 Cable skull crushers 2x10-15 Cabek pushdowns 2x12-15 Machine lateral raises 2x15  You're probably wonder why I would strip back my sessions πŸ€”?? Basically I think that by having two working sets  per exercise I will be able to push harder per set and get more out of less work, it will be easier to progress, and my sessions will be shorter. I will only be doing this on my upper body workouts and will be keeping my lower sessions the same for the time being.
Evening check in! What can I say, training has been great! Lifts are rocketing up Session to Session. Tonight was a rest day, but I still like to keep active, so I will usually do my ab regime and a little evening walk. I'm going to play around with volume a little within my sessions and actually pull back a little, So tomorrow's PUSH SESSION will look like this Bench 1x5-8 1x10-12 Incline db press 1x5-8 1x10-12 Db shoulder press 1x6-10 1x10-12 Weighted dips 1x6-10 1x10-12 Pec Dec 2x12-15 Cable skull crushers 2x10-15 Cabek pushdowns 2x12-15 Machine lateral raises 2x15 You're probably wonder why I would strip back my sessions πŸ€”?? Basically I think that by having two working sets per exercise I will be able to push harder per set and get more out of less work, it will be easier to progress, and my sessions will be shorter. I will only be doing this on my upper body workouts and will be keeping my lower sessions the same for the time being.
Monday motivation. Of the 3 shows I competed in I would say that this was my favourite package that I brought, I wasnt my leanest but I had still maintained pretty much all my muscle, and was still looking  full. Up to this point I was running a push pull, legs split, but I later decided to change to an upper lower split going into the finals, from my experience although it didn't really have to much of a negative impact on my physique, coming out of the shows I found that I just was unable to recover as the frequency was so high (this was partly due to pushing very hard in each session and not leaving a lot in the tank) Anyways I have modified my original regime and I have been having great results in this off session  Current split  PUSH PULL LEGS REST PUSH PULL LEGS REST  Each session the focus is on different rep ranges. Varying from heavy lower reps (6-10 reps on compound movements), then lighter higher reps (10-15 reps on compound movements) with isolation work for both sessions,  sticking to 12-15 reps upper and 15-20reps lower . I find that working in these rep ranges  is a very effective way at hitting the different muscle  fibre types so it will be interesting to see my results in the not two distant future. Im also playing around with sets and volume per session at the moment, so in due course I will let you know what I find effective πŸ˜‰πŸ’ͺ🏽 I hope you all have a great day 😊
Monday motivation. Of the 3 shows I competed in I would say that this was my favourite package that I brought, I wasnt my leanest but I had still maintained pretty much all my muscle, and was still looking full. Up to this point I was running a push pull, legs split, but I later decided to change to an upper lower split going into the finals, from my experience although it didn't really have to much of a negative impact on my physique, coming out of the shows I found that I just was unable to recover as the frequency was so high (this was partly due to pushing very hard in each session and not leaving a lot in the tank) Anyways I have modified my original regime and I have been having great results in this off session Current split PUSH PULL LEGS REST PUSH PULL LEGS REST Each session the focus is on different rep ranges. Varying from heavy lower reps (6-10 reps on compound movements), then lighter higher reps (10-15 reps on compound movements) with isolation work for both sessions, sticking to 12-15 reps upper and 15-20reps lower . I find that working in these rep ranges is a very effective way at hitting the different muscle fibre types so it will be interesting to see my results in the not two distant future. Im also playing around with sets and volume per session at the moment, so in due course I will let you know what I find effective πŸ˜‰πŸ’ͺ🏽 I hope you all have a great day 😊
Throwback! Do I even facial expression πŸ™ˆπŸ˜‚ I think I was a bit taken back that I had actually won the novice southern counties title here. Before this I never thought that I was suitable for body building (more so men's physique) as I just didn't think I had the mass, but it's not always about overall size, yes muscularity is important but it has to be coupled with balance, symmetry and condition πŸ˜‰πŸ’ͺ🏽
Throwback! Do I even facial expression πŸ™ˆπŸ˜‚ I think I was a bit taken back that I had actually won the novice southern counties title here. Before this I never thought that I was suitable for body building (more so men's physique) as I just didn't think I had the mass, but it's not always about overall size, yes muscularity is important but it has to be coupled with balance, symmetry and condition πŸ˜‰πŸ’ͺ🏽
Evening check in! Calories have been fluctuating between 3700-4000 depending on what I have trained. Macros are around 240-250p, 480-520c, 90-100f.  As previously stated, my strength is going up very quickly which I am super happy about πŸ˜ŠπŸ‹πŸΏπŸ’ͺ🏽 Today's session Squats 3x15 Deadlifts 3x10 Glute ham raises 3x10 Leg press 3x20 Leg curls 3x15 Donkey calf raises 5x15
Evening check in! Calories have been fluctuating between 3700-4000 depending on what I have trained. Macros are around 240-250p, 480-520c, 90-100f. As previously stated, my strength is going up very quickly which I am super happy about πŸ˜ŠπŸ‹πŸΏπŸ’ͺ🏽 Today's session Squats 3x15 Deadlifts 3x10 Glute ham raises 3x10 Leg press 3x20 Leg curls 3x15 Donkey calf raises 5x15
Repost from @juleambition using @RepostRegramApp - *NEWS NEWS NEWS*  New clothing coming very soon.  Slim fit long line curved T Shirt in black 😬
Repost from @juleambition using @RepostRegramApp - *NEWS NEWS NEWS* New clothing coming very soon. Slim fit long line curved T Shirt in black 😬
ABS ABS ABS. How did I develop my core? I chose 2-3 exercises that I found effective (for me ab rollouts, and resistant band side crunches) and I was consistent, I didn't use any crazy rep schemes I just completed 3x15-20 ab rollouts and 3x20 (each side) resistant band side crunches x 2 weekly and focused on a really deep contraction. To most this probably doesn't seem like a lot of work and it isn't really, the thing is I find there is a huge miss conception that to get rippling ABS, you need to do as many crunches and as many exercises as possible where as in reality it is your body composition that will determine what your ABS look like (genetics play a role in ab shape), but if you are carrying too much body fat then however many ab crunches and planks you do you will not see the results. So the focus should actually be on loosing body fat. So structure a diet that puts you in a suitable calories deficit become more active (simply moving more burns more calories) , stay consistent and learn to be patient. It took 10 months of slow dieting to reveal this level of condition and prior to this I pretty much had a "six pack" πŸ˜‰πŸ‘πŸ½
ABS ABS ABS. How did I develop my core? I chose 2-3 exercises that I found effective (for me ab rollouts, and resistant band side crunches) and I was consistent, I didn't use any crazy rep schemes I just completed 3x15-20 ab rollouts and 3x20 (each side) resistant band side crunches x 2 weekly and focused on a really deep contraction. To most this probably doesn't seem like a lot of work and it isn't really, the thing is I find there is a huge miss conception that to get rippling ABS, you need to do as many crunches and as many exercises as possible where as in reality it is your body composition that will determine what your ABS look like (genetics play a role in ab shape), but if you are carrying too much body fat then however many ab crunches and planks you do you will not see the results. So the focus should actually be on loosing body fat. So structure a diet that puts you in a suitable calories deficit become more active (simply moving more burns more calories) , stay consistent and learn to be patient. It took 10 months of slow dieting to reveal this level of condition and prior to this I pretty much had a "six pack" πŸ˜‰πŸ‘πŸ½