Jon

Use a foam roller after every workout. These things work wonders the following day.

Really hoping to get down to Celtic Park for the home leg of whoever they get. Atmosphere will be fucking electric.

Form over weight is bar the priority. It doesn't matter how heavy you lift, if the form is wrong you're getting no benefit other than possible injury. You should probably spend about 4 weeks on the same weight until you up them, as your body gets stronger.

Those moves are what it's all about. Compound exercises are by far the most effective as they work so much muscles at the same time. I tend to do most of those but add in more isolation exercises for specific body areas, like press-ups and incline flyes for the chest and bicep curls and tricep extensions for the arms.

I usually get about 5 hours when i'm working. Ideally I go for 7-8, rarely happens.

Has to be between Murray and Wiggins surely, both achieved things that just don't happen to British athletes. I'd like to see Murray win it, other than the fact he's one of my sporting heroes, i've never liked Wiggins or the way he carries himself.

Alexandria Burke - Hallelujah. Obviously the worst cover of all time.

Proves what a circus Chelsea is. You don't have to copy the Arsenal or Man Utd model of having one manager for such a long run but it's frankly embarrassing how they've acted. It's a familiar pattern every time too.

As staggeringly confident as last season? and the season before that? and the one before that.... I'm generally finding it hard to gather how you were the much better team? what do you base that on? better looking hair styles for the spurs lot, flashier boots?

North London is Red.

I'll start thinking about Christmas in December.

Warming up is essential. You should really stretch to get the muscles lose and a do a bit of cardio to get the blood pumping. I'm continually amazed how many fools go straight into heavy lifts once they've entered the gym. As for abs exercise, sit up are a complete waste of time that put far too much undue stress on your lower backs. You want to do a combination of isolation exercises that attack the different areas of your abdominal muscles. My typical ab circuit consists of hanging leg raises, planks/side planks, crunches, bicycle kicks and reverse crunches. All those exercises target different areas and they worked very well for me.

Typical media, Ibrahimovic scores one goal and suddenly he's the white Pele. He's an exceptionally skilled individual with no comprehension of team play who loves to go missing during big games.

Really don't rate McClean at all. Every game i've seen him in he's been anonymous. He also seems like a complete wanker. However, Martin O'Neil is the messiah and he knows a good player when he sees one.

Nice to see Shinnie getting his first cap, I went to the same school as him, he used to run rings round most people.

You can find Gyms cheaper than that. You don't have to drive, personally it takes me an hour to walk to my gym. As for the time, if it's something you want to achieve, then i'm sure you can find the little time that it takes.

If by effort you mean having to get off your arse a few times a week for an hour, then yes it's incredibly difficult.

Gaining muscle is in fact rather easy. Easy in that it's pretty black and white how it's done. The actual doing of it might not be considered easy (in terms of the weight lifting) but for me personally I find it easier lifting weights than some of the cardio sessions i've done over the years. Gaining muscle is simply the process of eating more calories than your normal intake and following a weight lifting regiment. Obviously you need to be eating the right stuff and not just 5 extra chocolate bars a day but it really is that simple. Eat a lot of chicken and vegetables and lift heavy weights at low repetitions. As for women looking like Arnie, as Charlie said, not going to happen. Women simply don't produce testosterone like men do so their bodies aren't capable of looking that way without some added help.

I was just thinking during the game, i'd like to see a race between Sterling and Walcott. I'd be comfortable putting money on Fenton (Theo).

I'm kinda the other way around. If i'm working stupidly early, like 5 am. I'll have a snack around 4.20 and then have Breakfast around 8am.

I'm surprised so many people are shocked at the Celtic score. You only have to look back over the years and see how many of the best club sides have come undone when they come to Paradise. It's cliched to fuck but the crowd really is a 12th man. Hard to put into words unless you've been there, what it's really like on European matchdays.

The reason for eating breakfast is the starting of your metabolism. Obviously how effective it is varies on what you're eating but the idea is that a decent breakfast stops you reaching for the bad stuff later on in the day. I always start my day with a bowl of Shreddies and a New York Co Bagel. Always.

Celtic Football Club. Hail Hail.

Jack Wilshere taking out Robin van Persie was the highlight of my weekend.