Official stage shots from PCA Naturals 🫡

Ab crunch machine is goated 🐐 Currently hitting 3x a week with 3 sets a session to bring up the abs. Focus on progressively getting stronger with good form in that 8-15 rep range. Just like any other muscle. No high rep, short rest, superset bollocks just because it’s abs.

Kicking off pull with single arm lat pulldowns. We need more lats so we’re bringing some more precision with our movements. Getting the lats “fully short” when fresh in the session. I’m allowing some shoulder protraction as we come into the stretch…but not elevation. Keeping the upper arm close to the body as we come into the contraction. Cue “elbow against ribcage” We will run these up!

Professional stage shots from the NBW International are in! 🌍 Saved the best look of the season for last!

New profile pic is a banger mate 🎯

Crucifix cable cuff lateral raises. New delt movement brought in for us. First run in years with these but they hit the spot. Looking forward to running these up!

“The best training split is the one you’ll stick to” is legit advice for a lot of people. BUT there becomes a time where you may have to go against this to maximise progress. You’ll likely have to do some things that you may be a little resistant to up front. May be uncomfortable. May be something you’re not used to. May force you to change some beliefs. This is where progress is made though. Like a snake shedding its skin.

Best thing about post prep for me now? It's not the food coming up. It's not the improvements in mood. It's not sleeping better. It's the genuine excitement for training again. That gets lost when you're absolutely peeled. The training side of things is why I love bodybuilding. To have that back firing feels good man.

Little fella isn’t so little anymore 😎

Keeping protein sources “lean” when dieting. Chicken breast over thighs. 3-5% fat ground beef over 10-15% fat. Sirloin/fillet steak over ribeye. Tuna/prawns/shrimp/cod over salmon. Low fat dairy over high fat dairy. Save your calories for more carbohydrates. Minimum daily fat intake of around 0.5-0.6g per kg of BW. So a 100kg lifter needs around 50-60g fat daily as a minimum.

This needs to be said in this space…

Massive client progress here.  PERFECT example of a big change in body composition without too much change on the scale. This is 170lbs -> 160lbs over 6 months.  He’s dropped body fat and gained muscle tissue simultaneously (novel stimulus effect taking place) while running a slight calorie deficit.  Strength has climbed tremendously in a short time frame.  BIG driving force behind these types of improvements.  Setting himself up in a prime position to grow even more.  Follow the plan to a tee and you get results…pretty simple.  Want the best possible plan for you? DM me “coaching” and let’s not waste more time.

Your little peptide stack does sweet fuck all mate if you don’t train properly. Yet you see comments like “talking about training is boring” My brother in Christ training is the most powerful lever for progress. Hundred of dollars on gear monthly to train like shit leaving reps in the tank with zero accuracy or precision. Literally pissing in the wind.

One of the best things about post prep and food coming up? I actually feel like me again inside the gym. There’s more “umph” and just general energy going into it. You feel like boiled shite towards the back end of prep with training. Training is what it’s all about!

First session back in Venezuela! 🇻🇪 Paused leg press today as one of my new quad movements. This was deep in the session after 2 sets of leg extensions and 2 sets of hacks. Don’t need a lot of weight with this one when done correctly. Chase the stimulus…not shitty reps.

Packed a few of these for travel over the last few days! Definitely viable when you’re on the road. Not gonna stick a ribeye in my arse pocket when I’ve got a 10 hour flight ahead of me.

Main takeaways from season 1. We need more muscle to fill out this 6’4 frame. Arms, delts, hamstrings and quad sweep are big areas of focus. Back is a strong point. We had no issue brining condition…we just need more size. We need a touch more prioritisation/stimulus on weaker areas going forward. Switching to a 5 day Push/Pull/Legs Upper/Lower approach. Now we get the plan of action in place and execute.