Coach Nicholas Weir

Upper session yesterday to wrap up the week.

First week back home after travelling interstate, so training felt a little bit displaced, but I still showed up, got the work done and ticked the boxes.

One thing I see all the time is people placing way too much significance on individual training sessions.

You go backwards by a rep and suddenly you convince yourself you’re losing muscle. You hit a rep PR the following week and now you’re thinking everything is firing on all cylinders again.

Neither of those things necessarily mean f**k all.

Training performance fluctuates.
Recovery fluctuates.
Stress fluctuates.

Your ability to express strength is never going to be identical every single week, so stop trying to attach some deeper meaning to every tiny change in performance.

Look at what happens over 8, 12 or 20 weeks, not what happened on one f**king exercise on one f**king day.

I’ve genuinely found that the athletes who make the best progress are often the ones who know when to switch their brain off and go ‘full retard’ when needed…. Newsflash; I’m autistic and so I am allowed to use that word.

Being analytical is an advantage…until it isn’t.

There comes a point where you’re no longer using the data to make better decisions, you’re just creating problems that don’t actually exist because you’ve analysed every variable to death.

Some people need to stop trying to optimise everything and just execute what’s in front of them.

Ironically, they’re usually the people getting in the way of their own progress.

Sometimes the smartest thing you can do is stop thinking so much, trust the process you’ve already put in place and just keep showing up week after week.

Calves - 2 sets
Poliquin Pushdown - 2 sets
BTN pulldown - 2 sets
Converging pulldown - 1 set
T-bar - 2 sets
Lateral raise - 2 sets
Fly - 1 set
Incline smith press - 2 sets
Pullover - 1 set.

📈 Coaching application: NICHOLAS “THE STATUE” WEIR 🇦🇺 🇩🇪 (link in bio)

The Original GymPin - STATUE
DRIVEN NUTRITION - STATUE
Medibolic - Health Supplements - STATUE
International Protein Official - STATUE (link in bio)

Leg session away from home at Bloodline Gym

One of those gyms that lives up to the reputation. The atmosphere, the equipment, the whole place was unreal.

I went into this session with fairly low expectations. It was late in the evening after spending hours sitting down, which is the complete opposite of when I normally train. Usually that’s a recipe for feeling average.

Instead, it turned into a genuinely productive session.

Finally got to use the MK1 Cybex hack squat I’d wanted to try for years, and I can confidently say the hype is justified. I honestly don’t know why more gyms don’t have them. In my opinion, it makes the MK2 feel like a downgrade.

They’ve also got a handful of the old chain-driven Nautilus pieces, so I couldn’t help myself and threw an extra biceps movement in while I had the chance.

Nautilus curl ×1
Single-arm preacher curl ×2
Incline DB curl ×1
Seated ham curl ×2
Lying ham curl ×2
Leg extension ×2
Hack squat ×2
Glute drive ×1
Calves ×2

Weekly check-in. Different backdrop than usual this week.

Currently wrapping up a short trip to Melbourne where I was supporting one of the team through the final show of their first competitive season at the IFBB Natural Pro Qualifier.

I’ll put together a proper write-up soon.

The Airbnb lighting definitely isn’t doing the physique any favours, but that’s part of it. Different environment…different variables. Included two back doubles because in one mg glutes look better, whereas the other my arms look better and I couldn’t decide.

Travel always strips a couple of kilos off me. Between the change in routine, food timing, glycogen, water distribution and just being out of my normal environment, I generally come back 2-3kg lighter than when I left.

First night of sleep was average after forgetting demineralised water for the CPAP. Picked some up the following day and everything settled back down.

Looking forward to getting home tomorrow though. I enjoy travelling, but my autistic ass enjoys routine more.

Reading Alex Kent IFBB Pro update the other day inspired me to include MY favourite Queen song in my update this week. Giving credit where credit is due.

Bodyweight: Unknown (no scale the past few days)

Nutrition

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

Fluids: ~5L/day
Sodium: ~3,700mg/day
Potassium: ~10,000mg/day
Magnesium: ~1,200mg/day
Calcium: ~1,800mg/day

Training: Upper/Lower ×4/week

Total mg: 150mg Testosterone (doctor prescribed)

RHR: 41 bpm
BP: 109/57 mmHg
FBG: 3.9 mmol/L
Steps: ~20k/day
Sleep: ~6.5 hrs

Cardio

TD: 30 min elliptical (~120 bpm)
NTD: 30-60 min elliptical (~120 bpm)

——

💻 Offseason / Contest prep coaching ➡️ NICHOLAS “THE STATUE” WEIR 🇦🇺 🇩🇪 (link in bio)

or

www.universalperformancecoaching.com/coaching-enquiries

——

The Original GymPin - STATUE
DRIVEN NUTRITION - STATUE
Medibolic - Health Supplements - STATUE
International Protein Official - STATUE (link in bio)

Weekly check-in. Different backdrop than usual this week.

Currently wrapping up a short trip to Melbourne where I was supporting one of the team through the final show of their first competitive season at the IFBB Natural Pro Qualifier.

I’ll put together a proper write-up soon.

The Airbnb lighting definitely isn’t doing the physique any favours, but that’s part of it. Different environment…different variables.

Travel always strips a couple of kilos off me. Between the change in routine, food timing, glycogen, water distribution and just being out of my normal environment, I generally come back 2-3kg lighter than when I left.

First night of sleep was average after forgetting demineralised water for the CPAP. Picked some up the following day and everything settled back down.

Looking forward to getting home tomorrow though. I enjoy travelling, but my autistic ass enjoys routine more.

Reading Alex Kent IFBB Pro update the other day inspired me to include MY favourite Queen song in my update this week. Giving credit where credit is due.

Bodyweight: Unknown (no scale the past few days)

Nutrition

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

Fluids: ~5L/day
Sodium: ~3,700mg/day
Potassium: ~10,000mg/day
Magnesium: ~1,200mg/day
Calcium: ~1,800mg/day

Training: Upper/Lower ×4/week

Total mg: 150mg Testosterone (doctor prescribed)

RHR: 41 bpm
BP: 109/57 mmHg
FBG: 3.9 mmol/L
Steps: ~20k/day
Sleep: ~6.5 hrs

Cardio

TD: 30 min elliptical (~120 bpm)
NTD: 30-60 min elliptical (~120 bpm)

——

💻 Offseason / Contest prep coaching ➡️ NICHOLAS “THE STATUE” WEIR 🇦🇺 🇩🇪 (link in bio)

or

www.universalperformancecoaching.com/coaching-enquiries

——

The Original GymPin - STATUE
DRIVEN NUTRITION - STATUE
Medibolic - Health Supplements - STATUE
International Protein Official - STATUE (link in bio)

Yesterday’s leg session.

Posting this mostly so the algorithm remembers I exist after disappearing for a few days.

It’s been a hectic week. On top of that my internet was out for the last couple of days, which put me behind more than I would have liked. Everything is back up and running now though, so it’s time to catch up and get back into a normal rhythm.

Training wise, this was a solid session. The thing that has surprised me the most is how well my body is tolerating hack squatting twice per week. A while ago I would have said there was no chance I’d recover well enough to make that work consistently.

I think it’s another reminder that training doesn’t always need to be complicated. If an exercise suits your structure and you can execute it the same way every session, there is often more value in getting brutally good at it than constantly chasing variation.

Consistency in ex*****on beats novelty more often than people realise.

SA preacher x2
DB incline curl x2
Seated ham curl x2
Laying ham curl x1
Leg Extension x2
Hack squat x2
RDL x1
45° hip extension x1

Just your friendly neighbourhood TRT enthusiast. Nearly time for me to diet and get lean again I think.

One thing I continue to find interesting is how much can be achieved while simply maintaining physiological testosterone concentrations (true trt).

When training is appropriately programmed, nutrition is calibrated to the desired outcome, and enough time is allowed for adaptation, the magnitude of change is often greater than many people expect.

The fundamentals remain remarkably effective.

Few clips from Friday’s upper session.

Swapped the neutral-grip pulldown back for BTN pulldowns, now that my shoulder can tolerate them without any issues.

Also managed a small PR on the incline Smith press: 3 plates per side for 5 reps. Not bad considering it’s the second-last exercise of the session.

It has taken just over two months to go from 3 plates per side for 4 reps… to 5 reps.

One rep…. Let that sink in.

That’s how slow progression can be once you’re beyond the beginner stage. If you’re expecting to add weight or reps every week indefinitely, your expectations need recalibrating.

The goal isn’t to force progress. It’s to earn it through consistently, until adaptation eventually catches up.

Thanks to and for the spot.

Session:

Abs - 1 set
Calves - 2 sets
Poliquin Pushdown - 2 sets
BTN pulldown - 2 sets
Converging pulldown - 1 set
T-bar - 2 sets
Lateral raise - 2 sets
Fly - 1 set
Incline smith press - 2 sets
Pullover - 1 set.

Posting this past week’s update today, instead of yesterday.

Watching one of my first-time athletes step on stage over the weekend, then seeing Cam and Tom qualify for the Olympia over the next 24 hours definitely lit a bit of a fire under me.

It reminds you why you do this.

That said, there’s no point getting caught up thinking about my next prep when I haven’t yet earned the right to have one. There’s still work to be done before an improvement phase, and a lot more boxes to tick before competing becomes something worth entertaining again.

So for now, it’s back to the unglamorous stuff. Training hard, eating the food, doing the cardio, looking after my health and just trying to become a better bodybuilder one week at a time.

The health-maxxing hobby builder era rolls on.

Looking forward to seeing both Cam and Tom up on the Olympia stage later this year.

Stats for midwits:

Bodyweight: 104.6kg

Nutrition

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

Fluids: ~5L/day
Sodium: ~3,700mg/day
Potassium: ~10,000mg/day
Magnesium: ~1,200mg/day
Calcium: ~1,800mg/day

Training: Upper/lower 4x/week

Total mg’s: 150mg testosterone (Dr. prescribed)

RHR: 43 bpm
BP: 108/58
FBG: 3.9 mmol/L
Steps: ~20k/day (15k at a 7° incline)
Sleep: ~7 hrs

Cardio

TD’s: 30 min elliptical (~120 bpm)
NTD’s: 30-60 min elliptical (~120 bpm)

——

💻 Offseason / Contest prep coaching ➡️ (link in bio)

or

www.universalperformancecoaching.com/coaching-enquiries

——

- STATUE
- STATUE
- STATUE
- STATUE (link in bio)

Chloe Post-Show Recap (Bikini Debut)

We went into this first show with a clear objective: gain experience, bring the best package Chloe had built to date and obtain constructive feedback to guide the improvement phase ahead.

We knew from the outset that to be truly competitive in this division, more tissue would be required. That’s not something that can be rushed, it simply takes time; a productive approach to training and patience.

What we could control was the quality of the package we presented and Chloe absolutely delivered. She executed every step of prep without complaint, arrived conditioned for the division and with stage presence that allowed her to hold her own.

She left nothing on the table, brought the best version of her current physique and that’s all I could ever ask of an athlete.

Now we head to Melbourne next week for the Pro Qualifier to gain more experience, gather further feedback and continue learning. This was never about chasing an immediate result, instead it was about establishing a baseline and identifying exactly what needs to be the focus moving forward.

For a debut, Chloe should be incredibly proud of herself. I’m certainly proud of her as her coach.

Yesterday’s leg + biceps session.

Didn’t have a great deal of time, so I had to be selective with what stayed in the session. RDLs, the Nautilus glute drive and unilateral 45° hip extensions were the casualties.

I’m never a fan of cutting work out, but forcing a rushed session just to tick every box usually ends up compromising the quality of everything.

I’d rather do less and do it properly.

It still ended up being a good day.

Rep PRs on the seated ham curl, lying ham curl and leg extension and I matched last week’s hack squat performance. The difference this week though was that every rep was cleaner… slower eccentrics, more control and no reliance on momentum. That was the goal going into the session.

I’m in no rush to add another plate.

When I can do 2 sets of 6 with four plates a side, leave a couple of reps in reserve and maintain the same level of control throughout every rep (potentially even with a brief pause in the bottom) then I’ll know I’ve earned the right to increase the load.

Until then, there’s no point pretending I’m stronger than I am. The fastest way forward is usually to be patient enough to let the ex*****on catch up before chasing heavier loads prematurely.

The gym was chaos as well, so I had to swap out my usual single-arm preacher machine and cable curls for other variations. Not exactly what I planned, but close enough that it doesn’t change the stimulus of the session.

Single-arm preacher curl – 2 sets
Incline db curls – 2 sets
Seated hamstring curl – 2 sets
Lying hamstring curl – 1 set
Leg extension – 2 sets
Hack squat – 2 sets

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- STATUE
- STATUE
- NICHOLAS15
- NICHOLAS20

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📈 Coaching: (link in bio)

or

www.universalperformancecoaching.com/coaching-services