Jamie Gray Guest Blogs for CNP – part 1: Training | The Locker Room Jamie Gray Guest Blogs for CNP – part 1: Training – The Locker Room
Athletes Competitions & Events

Jamie Gray Guest Blogs for CNP – part 1: Training

In part 1 of a 4 part blog series CNP Athlete and Arnold Classic competitor Jamie Gray gives us a closeup of his preparations for the biggest moment of his career to date…


In the run up to my debut international competition I have decided to write a weekly blog to offer anyone training for an event or just trying to get in shape some tips and advice that I hope might be helpful in aiding you in achieving your goals.

Currently I am just over 4 weeks away, and have been dieting for 9 weeks in total. I call this period ‘in the trenches’ – anyone who’s taken on a similar regime will know exactly what I mean: heavy legs, tired eyes, mental battles, hunger, sluggish sessions, stress…the list goes on!

Firstly, for those who don’t know me personally, here is a little background info regarding my competitive career.

I am a UKBFF Men’s Physique Competitor, and first competed at the BodyPower Classic in 2013, taking 2nd place which qualified me for the UKBFF British Finals 2013.

At the finals I completely fudged up, making a series of catastrophic errors, however still managed to achieve a 4th place finish, which I was absolutely over the moon about!

Following this, I took the winter off and set myself a goal (May 4th UKBFF North West) and went hell for leather! This really paid off as I managed to bring my best package ever and took 1st place.

I’m very fortunate to be invited to the Arnold Classic by the UKBFF and so proud to be representin the United Kingdom in my chosen sport. Very few athletes have the opportunity to compete for their country and it will be the pinnacle of my career to date, regardless of the outcome.

Jamie training for the Arnold's Classic

Jamie training for the Arnold’s Classic

I am also very blessed to be sponsored by CNP Professional. Having the best supplements at my disposal has definitely enabled me to make preparation for the Arnold Classic the most productive ever.

From their Pro Vitals making sure I have optimum levels of essential vitamins and minerals to the Pro-Peptide and BCAA Burst aiding my recovery, CNP provide me with all the nutritional requirements I need for such an intense schedule. Training up to 3 times a day can be very taxing on my body; therefore it’s essential I use quality supplements in order to keep the prep running smoothly.


You may be surprised to learn that I have completely changed my training for this prep.

I have always been a little “old school” in my approach; using a basic pyramid method of 3-4 working sets, increasing the weight each set, hitting 12/10/8 reps and training each muscle group on their own once a week. I found this a little mundane as I felt that I ‘had to’ train chest Monday, back Tuesday etc and I wasn’t enjoying it.

Instead I decided to train the way I wanted, how I like and try to hit as many reps as I felt right. Each session is totally different and the frequency of muscles trained has increased, and I am enjoying each session so much more than before.

I’d advise anyone who’s trying to get into shape to try and get a feel for what feels right for them – it’s all about knowing your own body and staying motivated!

Here’s an example of what I trained yesterday:

Morning: Fasted Cardio

  • 30 minutes spinning bike
  • 10 minutes fast walk
  • 10 minutes core/abs

Afternoon –  Resistance: Chest/Front-Side Delts

  • Flat Barbell – 5 sets working between 4-6 reps
  • Incline Dumbbell Press – 3 sets working 15-20 reps
  • Machine Chest Press – 4 sets of 25 reps
  • Low Cable Cross Overs – 3 Sets 15-20 Reps
  • High Incline Dumbbell Flys – 3 Sets 12 Reps Superset
  • Press Ups – 3 Sets x Failure
  • Machine Side Lateral – 5 Sets 4-20 Reps
  • Barbell Upright Row – 4 sets 12 reps Superset
  • Dumbbell Front Raise – 4 sets x failure
  • Dead Stop Machine Shoulder Press – 4 sets x failure

As you can see, there is literally no actual set/rep/exercise structure, and it was a crazy session!

Next time you go to the gym try to enjoy it! After all, bodybuilding and fitness should be seen as a hobby, not an obsession!!

Next week I will go into more detail about the way in which I plan a prep, from meal timings to choices of food and how to avoid making mistakes both mental and physical.

Thank you for taking the time to read my article, I appreciate it!

Keep Pushing




Follow Jamie on Twitter: @JGray_1 

Find our more about the Arnold’s Classic here – http://arnoldsportsfestival.com/