Peter Rooney Fitness

12 of the best 🙏

Keep er lit 🚀

Reload, go again. 🚀

Here’s how the week goes:

3 Full Body lifting sessions per week
1 CV conditioning sessions across Ergs
1 longer aerobic run at the weekend.

Strongest and fittest I have ever been.

Project 2026 - Get jacked, get strong 🔥

Currently running a 3 day full body split with some running volume kept in alongside.

Rinse, repeat, push the needle week on week with reps or load.

Simple in theory, tough in practice.

Find a coach or a program you enjoy and stick with it 🔑

A grand day for a PB and mild heatstroke ☀️🏅

A strong end to the running season 🕺🏃‍♂️

How quickly can you actually build muscle? (Naturally)

The first question you need to ask yourself:

Are you training with intent and with structure?

If not, you need to address that first before worrying about your rate of gain.

9/12

Some month for one month 🫡

Effective AB Training

To train them effectively, you need to cover all the movement patterns your core is designed for:

➡️ Anti-extension (plank, deadbug) – resist your low back from arching.
➡️ Anti-rotation (Pallof press) – fight twisting forces.
➡️ Anti-lateral flexion (side plank, suitcase carry) – resist side-bending.
➡️ Rotation (woodchop, Russian twist) – create & control rotation.
➡️ Flexion (cable crunch, reverse crunch) – bend the spine under control.

Your core’s main job = stability + force transfer.
Training across all patterns = strength, function, and aesthetics.

27 was a good one ✌️💚

The essentials

Get clear

Get a plan

Get support

Execute

What a privilege 🙏🏻

Sydney Marathon ✅

1/7 let’s go 😜