New pinned post. Pics from towards the end of the last diet. Just started working with a coach…big off season push up for 2025 and we prep for stage debut 2026. Leaving this here as a reminder. Much work to be done. Jobs not finished.

Important message 🫡

Cheat code for Bigger Arms (Not just more curls) 1) Train triceps first on upper days (Long head work, closer grip press biasing) 2) Train biceps first on leg days (On Upper/Lower splits) 3) Train triceps first on PUSH days. 4) Train biceps first on PULL days. 5) Improving accuracy/quality of your working sets goes a long way (more focus on front loaded IMO) Solid stimulus when fresh with legit frequency. Do this for 6-12 months and report back.

Very similar to MM here. Been Hitting LEGS 2x a week for YEARS. Quad biased day & a glute/ham biased day. BUT STILL hitting some glute/ham work on the quad biased day...still hitting some quads on the glute/ham biased day. EXAMPLE: Lower 1 (Quad biased - Monday) Leg extension x2 Leg press x2 Hack squat x2 Seated ham curl x2 45 degree back extension x1 Adductor x2 Calf x2 Abs x2 Lower 2 (Glute/Ham biased - Thursday) Lying ham curl x2 RDL x2 Single legged leg extension x2 Pendulum squat x2 Smith bulgarian split squat x1 Adductor x1 Calf x2 Abs x 2 Simple…but not easy.

Paused weighted dips. Nice control intro the stretch (break at the elbows under control) Slight pause in the bottom. Cue bicep to bicep as you power out the bottom. ELITE exercise.

For me set extenders like drop sets/rest pauses etc are a no no on a cut. Just want high quality straight sets to get the job done. Set extenders only dig the recovery hole even deeper (when we’re dieting hard…makes no sense) Get in and send the signal for muscle retention. Get out and recover having one eye on the next session. Get the maximum out of the least amount of sets. Big picture thinking. Guaranteed your cut will go smoother.

Stop doing this in your diet phases 🫵🏻

You can get extremely jacked as a natty...but don't be surprised when it takes you 5-10 years. Most don't even get past 5-10 weeks of consistent training/diet. Never mind 5-10 years. That's the real issue most face. Lack of patience and commitment.

Gotta be honest fellas. If your wife or missus has got a problem with you looking after yourself and going the gym? Some serious conversations need to be had. No beating around the bush with nonsense. You taking care of yourself only makes you a better husband/father. Simple as.

“Bro you’re taking up the lat pulldown station to do bicep curls” And fucking what mate? My set takes 60 seconds max. Similar as if I was actually doing a lat pulldown. The gym equipment is there to be used. I pay a membership like everyone else. Stop waffling bollocks.

Few things that have helped me on the tougher days of prep so far. I know there’s more to come but wanted to share for others who are dieting. 1) Be grateful that we have a functioning body capable of pushing ourselves into the dark waters of lower body fat levels…it’s a genuine blessing. 2) Hunger, fatigue, irritation etc…it’s all coming for you. Embrace it and accept it for what it is. Smile at it and have a sense of “cheerfulness in the face of adversity” 3) I imagine my other competitors who might be stepping on stage with me in a few months time “feeling” the same fatigue I’m feeling. It’s in that moment where the rubber hits the road and the thought of them “outworking” me puts a rocket up my arse. We can’t have that! What do all of these have in common? They’re all psychological. We are the sum of what we tell ourselves. Vitally important.

Are you making this training mistake? 🫵🏻

Big back 101: Pick a deadlift variation...get strong. Pick a row variation...get strong. Pick a pull up/pull down variation...get strong. REPEAT for 10 years. Simple...not easy.

“I travel for work so can’t get jacked” Nonsense mate!

Paused RDL’s today New lowest bodyweight of 89.5kg this morning too! 200kg for 5 180kg for 8 This is Exactly why my posterior chain looks the way it does. The way you train reflects in your physique 🫡

Your phone is a DISTRACTION in the gym. Texting, scrolling socials, watching videos etc.  Just a complete lack of focus on the session or task at hand.  The gym becomes a social outing rather than a results based activity. That’s fine if that’s what you’re after. But if you wanna be an absolute animal? Gotta change your whole attitude.  People can’t focus for 60-90 minutes these days.

Muscle maturity is absolutely a real thing. It’s a density/graininess that you get to your physique with just years of lifting. Noticeable difference myself personally 5 years, 10 years and 15 years deep. Something you have to experience for it to click. No shortcuts.

Neutral grip pulldowns for lats. Big fan of this attachment/movement in general. Cues for me are “drive elbows into back pocket” and “scrape elbows against ribcage” Legit!

“Can’t get in shape with kids” Having kids relying on you should be the biggest rocket up your arse to BE IN SHAPE. Especially as a dad…your kids should see you as a fucking superhero mate. You set the standard and lead from the front. You’re the first example of what they’ll see as a “normal” man. Don’t wanna be no soy burger. Step up to the plate.

I'm very hands on with my online coaching process with all my clients. Always up front with everyone about this and set the expectations right away. Tracking/collecting all of our data to allow me to make the most informed decisions possible and actually COACH you. -Training logs -Form clips (absolutely vital) -Nutrition logs -Bodyweight logs -Step tracking -Stress/sleep -WhatsApp communication There's no surprise that the best clients who get results are meticulous with the above and never miss check ins. The ones who go missing for weeks on end struggle the most (no surprises here) Last thing I ever want is someone paying me and not doing anything. But you've got to set the standards up front and communicate expectations. That's all you can do.