FINAL Evolution Training

CLIENT UPDATE:

What a journey it has f**ken been and just beginning. Behind success is blood, sweat and tears - nothing comes easy.

Incredible to watch Luke on his journey, pure class.

The program was structured into two clear phases. Phase one focused on half marathon performance, combining aerobic, anaerobic, and explosive strength work with key compound lifts. Running was fully programmed, including long-distance efforts, pace work, and sprints, which led to achieving the half marathon goal two months ahead of schedule.
Phase two then shifted toward hypertrophy, pulling back on high-intensity cardio and conditioning to prioritise muscle growth, while maintaining leanness through a controlled calorie deficit and structured training.

No point talking about it if its not all in…

Started 2025 by being the fittest I ever was, then went travelling for half the year, moved out, holiday season - let the wheels come off a bit.

Started 2026 with a goal to get back to early 2025 but even leaner and fitter.

75 challenge forced me back into routine and strictness, but with other agenda’s taking up space (Basedment), no time for the little things. But we’re still locked in. I hit my goal at 77kg - two weeks early.

Next step is to go down to 74-75 and maintain, then bulk to 78.

And definitely properly start some more serious S/C training protocols from next week.

25 Days Till We Sink 15 Beers in 3 hours. Day 50.

Vascularity reaching unseen levels, 3-4kg left.

Entering Phase 2:

- more structured S/C training protocol.
Meaning: Plyometrics, Power / Explosives not just straight bodybuilding.

With an average of 3-4 grappling sessions, gym will need to be reeled in a bit with 3x week just for recovery sakes.

My issue at the moment? Way too many fitness activities 😂:
- Golf
- BJJ
- Gym
- Boxing
- Running

Lack of posting = Basedment is a priority. But we’re holding firm.

#75

42-45/75 Officially in the 70s - leanest I have been since Year 10 probably. Have a blessed start to lent ✝️

Grappling, Training, Working, Eat, Sleep, Repeat.

Basics consistency wins above all else.

#75

39-40/75 - What a deload / rest weekend looks like.

First week back to multiple grappling classes + running + gym

Body was absolutely wrecked as was a bit of sleep.

Decided to take some easier days. Main focus this weekend was on mobility aiming to strengthen the hips as much as I can — big weakness of mine.

And for the first time in months decided to jump on the pc play some Squad.

Sunday was Church day, with a big focus on reading and recovery.

35-36/75 - Life recently. 6-7kg down - strength still here.

Approaching lean levels never seen before in the next 4-5 weeks, will be interesting to see.

This week I sacked the beef mince and went to steaks, veggies and rice but over that too now - so have to think ahead.

Gym every day besides Wednesday or Sunday.

Cardio daily whether its running, bjj, sparring or golf.

#75

Day: 35-36/75 - Stage 2 begins: BJJ No gi

6kg down, cardio feeling great once again, almost no injuries.

Perfect time to get into no gi again. Have always been in and out with bjj, but decided this year is the year to focus on it.

Will aim to be striking at least 2x a week though.

Day 33-34 - last picture is my face realising im eating mince again for the 34th day in a row.

Finally finished the first book - sadly has taken me way longer than expected. Average book, talking about the phycological differences of the two men, but interesting overall.

This week i’m planning on dialling in some small things, water intake etc - and carry on.

Aiming to be in the high-mid 70s in next 6-8 weeks. Disgustingly lean, but the lean bulk will be worth it.

Day 31-32 - Back into the MMA Mojo

Lifesavers are life savers - 40 calories a pop, insane.

Finger has healed up enough to return to sparring, grappling and most importantly golf.

Last few days water has been not the best, leading to some water retention. But the gym sessions have been strong - lots of carbs before 50-70g each big gym session has made a big difference.

Almost half way done (thank god).

#75