Coach Nicholas Weir

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18/09/2026

Last nights legs and biceps at OneGym Port Melbourne

4 hours of sleep, a long day of work behind me and training at 7:30 p.m. when I’ll normally train late morning or around midday.

By the time I got to the gym, I had virtually zero energy and absolutely no desire to train.

But for me, training starts well before I actually step foot in the gym.

I’m already thinking through the session beforehand; visualising the movements, the loads I want to hit, the reps, how I want the sets to feel and what I need to execute better than last time.

So even on a day where the motivation really isn’t there, mentally I’ve already started the session long before I walk through the doors.

At that point, it becomes less about whether I feel like training and more about following through on what I’ve already mentally committed to doing.

And somehow, despite feeling half-dead walking in, it ended up being a pretty productive session.

Hack squats were essentially right on my best:

4 plates × 9
4.5 plates × 5

Considering the lack of sleep, the long day and training several hours later than I’m accustomed to, I’ll happily take that.

I also used the opportunity to play around with a few machines I don’t normally have access to.

They didn’t have the Nautilus glute drive, so I tried another hip thrust machine instead.

Never again.

It felt like absolute cancer on my re**us abdominis and hip flexors. Genuinely felt like they were about to tear themselves off the bone.

On the other hand, the Max Pump abductor was fu***ng excellent. Easily the best abductor machine I’ve used and I really wish I had regular access to at my home gym.

Not every productive session starts with you feeling switched on and ready to train.

Sometimes the timing is s**t, sleep is s**t and energy is s**t.

But if you’ve already mentally stepped into the session before you physically get there, it becomes a lot easier to just get in and execute.

Preacher x2
Incline db x1
Leg extension x2
Seated ham curl x2
Laying ham curl x1
Hack x2
Hip thrust x1
Abduction x1

16/09/2026

More Advanced ≠ More Volume

Follow for more content ➡️ NICHOLAS “THE STATUE” WEIR 🇦🇺 🇩🇪

15/09/2026

Yesterday’s legs and biceps.

A couple of big PR’s. Very happy.

Despite a couple work-arounds with biceps training thanks to some left forearm tendinitis, I would say it was probably the best session I’ve had in months.

The knees were cooperating, I hit a leg extension load PR.

And then to sweeten the deal even more towards the end of the session when I got to hack squats, I managed a very clean set of 10 reps at four plates per side which is an ‘all-time’ 2 rep PR.

Followed that up with a second set at 4 1/2 plates per side for a clean set of 5.

Cheers to Lleyton Alexander for the spot.

Generally, I can tell whether I’ve completely shat the bed with hack squats by how my knees feel the following morning.

And, surprisingly, they feel about as good as they ever have today.

Session:

Preacher x2
SA recline curl x2
Seated ham curl x2
Laying ham curl x1
Leg ext. x2
Hack x2
Glute drive x1
Abductor x1

Weekly update.It’s been about 2–3 weeks since the last one of these.Things have been fairly busy. A number of athletes f...
13/09/2026

Weekly update.

It’s been about 2–3 weeks since the last one of these.

Things have been fairly busy. A number of athletes from the team have competed across regional shows over the last couple weeks and with the Pro Qualifier coming up next weekend, it’s looking like another busy but exciting week.

This isn’t going to be a particularly informative post.

But for the handful of people who, for whatever reason, actually enjoy keeping up with what I’m doing with my own physique, I figured I probably owed you an update.

Body weight took the usual hit from travelling.

I came back from Thailand around 2–3kg lighter, which seems to happen almost every single time I travel REGARDLESS how hard I try to prevent it.

At this point I’ve stopped fighting it. Apparently leaving Australia is just an involuntary mini-cut for me.

Morning weight is currently ~104kg.

Visually, things are still in a pretty reasonable spot. Now in home the objective remains the same:

Eat, train, recover, accumulate more tissue.

Repeat that process for an unnecessarily long period of time.

One thing I did experiment with while I was in Thailand was pushing fluids and sodium a little higher.

I’ve spent the last few weeks trialing 4,500–5,000mg/day while keeping fluids around 5L.

So far so good!

BW: ~104.5kg

Nutrition:

HD: ~200P / ~750C / ~35F (1)
TD: ~200P / ~600C / ~45F (3)
NTD: ~200P / ~450C / ~60F (3)

Fluids: ~5L
Na: ~4,500–5,000mg
K: ~10,000+mg
Mg: ~1,200mg
Ca: ~2,000mg

Training: Upper/lower 4x/week

Test: 150mg Dr. prescribed.

RHR: ~41
BP: ~106/58
FBG: ~4 mmol/L
Steps: ~20k/day
Sleep: ~7 hrs

Cardio:

TD: 30 min elliptical (~120 bpm)
NTD: 30–45 min elliptical (~120 bpm)

Thanks for coming to my TED talk.

The Original GymPin STATUE
DRIVEN NUTRITION STATUE
Medibolic - Health Supplements STATUE
International Protein Official STATUE

10/09/2026

A quick interruption to the show-related posts this time of the year, to upload this before it becomes irrelevant.

Got to train at this absolute gem of a gym while I was over in Bangkok this past week Forge Warehouse BKK

Genuinely A1 across the board. Equipment, atmosphere, people. The sort of gym where you walk in for a normal session and immediately start looking around thinking, “Well, I need to try that… and that… and probably that too.”

They’ve got a heap of old-school Strive pieces in there as well, which I absolutely loved. I’ll probably upset a few people saying this, but I still think a lot of the original Strive equipment is superior to what came afterwards with Prime. Same lineage, obviously, but some of those older pieces were just ridiculously well thought out and didn’t need reinventing.

And, somehow, I managed to find one of my favourite adductor machines on the planet hiding in there as well from the Cybex Eagle range.

Naturally, I had to throw a set in at the end of the session for good measure.

What separates that adductor from most is the adjustable back pad. You can change your torso position and perform the movement through different degrees of hip flexion or hip extension, rather than being locked into the one seated position that you get with most adductor machines.

Small detail, but a very fu***ng good one.

I’m probably far too excited about an adductor machine for a normal human being, but this is the sort of autistic s**t I notice when I walk into a gym.

Curl # 1 - 2 sets
Curl # 2 - 2 sets
Seated ham curl - 2 sets
Laying ham curl - 1 set
Leg Extension - 2 sets
Hack - 2 sets
Adductor - 1 set.

10/09/2026

A quick interruption to the typical show related posts this period of the year to upload this before it becomes irrelevant.

Got to train at this absolute gem of a gym while I was over in Bangkok this past week Forge Warehouse BKK

Genuinely A1 across the board. Equipment, atmosphere, people. The sort of gym where you walk in for a normal session and immediately start looking around thinking, “Well, I need to try that… and that… and probably that too.”

They’ve got a heap of old-school Strive pieces in there as well, which I absolutely loved. I’ll probably upset a few people saying this, but I still think a lot of the original Strive equipment is superior to what came afterwards with Prime. Same lineage, obviously, but some of those older pieces were just ridiculously well thought out and didn’t need reinventing.

And, somehow, I managed to find one of my favourite adductor machines on the planet hiding in there as well from the Cybex Eagle range.

Naturally, I had to throw a set in at the end of the session for good measure.

What separates that adductor from most is the adjustable back pad. You can change your torso position and perform the movement through different degrees of hip flexion or hip extension, rather than being locked into the one seated position that you get with most adductor machines.

Small detail, but a very fu***ng good one.

I’m probably far too excited about an adductor machine for a normal human being, but this is the sort of autistic s**t I notice when I walk into a gym.

Curl # 1 - 2 sets
Curl # 2 - 2 sets
Seated ham curl - 2 sets
Laying ham curl - 1 set
Leg Extension - 2 sets
Hack - 2 sets
Adductor - 1 set.

03/09/2026

One thing you quickly realise when training somewhere new is that you’re probably not going to have access to exactly the same equipment you use back home.

Yesterday’s leg and biceps session here in Koh Samui was a good example.

Pretty much everything I used was from Bench Fitness Equipment a Thai equipment manufacturer and some of their pieces genuinely surprised me (in a good way).

The seated and lying hamstring curls felt incredible. I’d comfortably put both above the Hammer Strength and Life Fitness versions I’m used to.

The plate loaded unilateral leg extension was definitely a different experience, though. I’ll leave it at that 😂

For my squat movement, I’d normally use the Cybex hack squat. They didn’t have one here and I wasn’t a fan of the hack they did have, so I substituted it for the Bench Fitness pendulum.

That thing was no joke.

Three plates had me fighting for six reps. Very humbling 😂

I’d rate it significantly heavier than the Watson pendulum squat.

A few other substitutions were needed throughout the session, but that’s part of training while travelling.

The important thing isn’t finding an exact replica of every exercise you normally perform. It’s matching the movement pattern as closely as possible, finding something that loads the intended musculature well and maintaining the same relative intensity and ex*****on standard.

Different equipment means the absolute load might change considerably.

The standard of training doesn’t have to.

Coaching ➡️ NICHOLAS “THE STATUE” WEIR 🇦🇺 🇩🇪

Or

www.universalperformancecoaching.com/coaching-enquiries

The Original GymPin STATUE
DRIVEN NUTRITION STATUE
Medibolic - Health Supplements STATUE
International Protein Official STATUE

“You can’t grow on TRT…”September 2025 ~97kg vs August 2026 ~107kg. My longest standing client (me).The past 11 months w...
31/08/2026

“You can’t grow on TRT…”

September 2025 ~97kg vs August 2026 ~107kg.

My longest standing client (me).

The past 11 months was spent grafting on 150mg testosterone per week. No additional adjuncts or escalation of mg’s when progress slowed; just dr. prescribed TRT and another 10kg of body mass added during the process.

Obviously I am not claiming I have added 10kg of pure contractile tissue here; that would be fu***ng asinine, nor am I claiming some wasn’t regaining muscle I had lost on the past due to downsizing back when I was ‘assisted’ but the comparison does ‘make a point’ I think many NEED to hear.

Based on my observation as a coach over the past decade, most athletes become ABSOLUTELY pathetic when they come ‘off cycle.’

Training standards drop, nutrition goes to s**t, sleep gets worse, stress management goes out the window and suddenly every mediocre excuse under the sun comes out…

These are the same people who convince themselves the reason they are not progressing is because they need another 500mg of drugs as opposed to accepting that they are usually leaving an enormous amount of progress on the table via s**tty ex*****on of the big rocks.

If your training is not high in effort or standardised in ex*****on, if your nutrition changes depending on how you feel that day, or your sleep hygiene and digestion are compromised or if life outside of the gym is a complete stress fest, then your androgen dose is probably not EVEN CLOSE to being the rate limiting factor.

Training, nutrition, sleep, stress management and digestive health are boring because you cannot buy them in a vial and inject them…they require you to ACTUALLY do something.

That is also why people would rather talk about drugs.

Drugs work, obviously. Nobody with more than two brain cells to rub together is arguing otherwise, BUT there is a massive difference between using pharmacology to augment an already calibrated environment and using it to compensate for the fact you are fu***ng terrible with everything outside of taking drugs.

If you come off cycle and immediately stop progressing don’t look at the gear first. Instead, look at everything else you stopped taking seriously.

24/08/2026

Legs from last Friday

Probably the best hacks have moved for me.

Eccentrics felt controlled, I was able to maintain position well and concentric velocity was noticeably better across both sets.

Pretty much the exact opposite to how yesterday‘s leg session went… the same loads felt considerably heavier.

I also regressed by a rep on both sets and rep velocity was worse. The eccentrics didn’t feel as controlled, concentric speed was down and the entire movement just felt “off.”

Initially, that was frustrating because on paper there weren’t many obvious variables that had changed. But looking back, there were two worth considering.

First, I had more knee pain during yesterday’s session.

Pain isn’t simply a sensation that exists independently of performance. Nociceptive input from the knee can alter quadriceps activation, force production, rate of force development and motor control. Even relatively minor discomfort can change the way you load and coordinate a movement.

Second, last week I did my cardio until after both leg sessions (not before). Yesterday, I performed cardio roughly an hour beforehand.

Aerobic work performed prior to resistance training can acutely reduce subsequent lower-body strength-endurance, power and movement velocity, particularly when the same musculature is being used.

Neither of those variables allows me to say, “this definitively cost me one rep.”

But combine some residual peripheral fatigue from cardio, an irritated knee, poorer bracing/mechanics and suddenly the difference between an exceptional session and an average one becomes pretty easy to rationalise.

Something I think is worth remembering when analysing training:

Performance ≠ strength

Your underlying strength and hypertrophic progression don’t suddenly disappear because one session produces a worse number.

So rather than emotionally reacting to a single regression, identify what changed, control what you can and see what happens at the next exposure.

So, cardio is staying after training on leg days from now on, the knee will be monitored and we go again Friday.

SA preacher x2
Inc. DB curl x2
Seated ham x2
Laying ham x1
Leg ext x2
Hack x2
Glute drive x1

Weekly update.Not a particularly exciting one this week. Just continuing to tick boxes and live out the glamorous hobbyb...
24/08/2026

Weekly update.

Not a particularly exciting one this week. Just continuing to tick boxes and live out the glamorous hobbybuilder lifestyle.

Appetite is fairly non-existent at the moment, although given my body fat is quite high relative to where my body would physiologically prefer to sit, I can’t exactly act surprised by that.

I’ve included a slightly less “classic” front double biceps in this week’s update as well.

You’ll notice I’m not really bending the knees and trying to manufacture more quad sweep or exaggerate the lower half. That’s intentional.

I was talking to my friend TBK about this the other day and we were discussing the idea that, ideally, the X-frame should do most of the talking for you.

Obviously posing exists to accentuate what is already there. That is quite literally the point of posing, but there’s a difference between presenting the physique well and trying to pose your way into proportions that the physique itself doesn’t actually possess.

At some point the tissue has to do the heavy lifting.

If you need to contort yourself into oblivion to create the illusion of an X-frame, the solution probably isn’t another posing cue; It’s probably another few years of growing the areas responsible for creating one.

Which, conveniently, is also where I’m at.

There’s still quite a bit of tissue missing from my physique, particularly if I want the structure to look the way I’d eventually like it to look without having to manufacture it through posing.

Fortunately that problem has a fairly simple solution.

Time.

BW: 106.7kg

Nutrition:

HD: ~200P / ~750C / ~35F (1)
TD: ~200P / ~600C / ~45F (3)
NTD: ~200P / ~450C / ~60F (3)

Fluids: ~5L
Na: ~3,700mg
K: ~10,000mg
Mg: ~1,200mg
Ca: ~1,800mg

Training: Upper/lower 4x/week

Test: 150mg Dr. prescribed (same as the past 25 months).

RHR: 42
BP: 105/54
FBG: 3.9 mmol/L
Steps: ~20k/day
Sleep: ~8 hrs

Cardio:

TD: 30 min elliptical (~120 bpm)
NTD: 30–45 min elliptical (~120 bpm)

💻 Coaching ➡️ NICHOLAS “THE STATUE” WEIR 🇦🇺 🇩🇪

Or

www.universalperformancecoaching.com/coaching-enquiries

The Original GymPin STATUE
DRIVEN NUTRITION STATUE
Medibolic - Health Supplements STATUE
International Protein Official STATUE

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105 Hoepner Rd
Bundamba, QLD
4304

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