Save this for your next Upper Push workout 💪
The JM Division
Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from The JM Division, Coach, L6 Bondi Junction Westfield, Sydney.
11/12/2025
Daniel started training with me 6 months ago in a position where he was training but was playing guess work with each workout and had no direction in his nutrition ❌
Fast forward to today after adding some structure and a few minor niggles along the way, Dan has achieved multiple PB’s in his lifts and is his absolute leanest despite being 6kg’s heavier in his after shots. ✅
Just a classic Example what a big difference that having some structure with training and nutrition can make. Couldnt be more proud 👏
10/12/2025
If you’re in a plateau with growing those lats then stop trying to be mr tough guy and start using straps. The muscle and strength structure of your back compared to your forearms is huge so of course your grip is going to fail before your back muscles do 🦅
Start using them and guaranteed you will be able to sneak in a few more reps in your row/pull down variations
09/12/2025
Every day starts at 0-0. Never content or dwelling on disappointment 🙌
03/12/2025
If you’re tying to cram in a big workout in minimal time, doing more and cutting rest time is a bad idea.
The smarter approach is to take your time and perform less exercises and less working sets at a higher intensity for longer rest time. Not only will you reduce your risk of injuring yourself but you will gain far better muscle stimulus and mechanical tension to get stronger and grow muscle
Less is more 💪
14/11/2025
Jack came to me with one goal: to build the strength and muscle he needed to take on eight marathons in a single year. Through consistency, smart programming, and serious hard work, he’s strengthened his legs, improved his running endurance, and stayed injury-free along the way.
Now he’s about to run his 8th and final marathon, and I couldn’t be more proud.
But the reason behind his journey is what makes it truly special. Jack is running all eight marathons for his best friend, Freddie, and for everyone affected by ME/CFS. Since developing this devastating condition in 2022, Freddie has gone from being a healthy 24-year-old to completely bed-bound — unable to tolerate light, sound, touch, and often unable to speak.
If you’d like to support, any donation means the world. You can find the link on Jack’s page to read more about Freddie’s story.
23/09/2025
This will have to be one of my proudest moments as a coach 🏆
To watch this young woman progress from training in the park to stepping on stage for her first bodybuilding competition. Milana has worked relentlessly all year with her nutrition and training. Massive thanks to for his expertise in helping her with the nutrition prep while I took care of her training
More to come in the coming weeks and and can’t wait to see what her bright future has in place 🚀🙌
17/07/2025
As a coach it’s my duty to lead the team by practicing what I preach of consistency over a long period of time to be 1% better each day
Huge thanks to Paul for his expertise with taking me through this whole process from my bulk to the end result of this shred but we’re not done yet
media for the quality content and directing this shoot 🎥
14/04/2025
Annie has been one of the best transformations I’ve ever done. She came to me with a great foundation but wasn’t really getting anywhere further.
I took her through the powerbuilding approach where her workouts involved becoming stronger in her compound lifts and addressed any areas of weakness
I created a very simple nutrition plan approach that allowed her to enjoy meals with her partner and friends while staying within her calories and macros for the majority of the week.
From her incredible hard work and consistency she achieve a 90kg squat, 85kg RDL and some bodyweight pull ups to build her dream physique 🚀
The craziest thing is her after photo is 0.5kg less than her before photo but significantly leaner and much more muscle mass which highlights why its so important to take progress photos
Couldn’t be more proud as a coach!
18/02/2025
CLIENT SPOTLIGHT 🚀
The big Mack came to me after completing a dirty bulk. Already very strong but made the wrong approach with putting on muscle.
We began with setting his calories and macros at maintenance, cleaned up his diet then gradually lowered into a deficit to maintain as much muscle as possible while losing body fat
Deep into the cut we slowly introduced cardio to increase his output while staying consistent with training, meal prepping and management of his sleep and stress
Now onto the lean bulk! Stay tuned 🔜
LOWER PUSH/PULL 🍗
New program and back on high bar squats as my main compound movement for this workout which is one of my favourite squat variations
A: High Bar Squat 1x10
B: Squat Pro Machine 2x10
C: Hip Press 2x10, 12
D: Leg Extension 2x12
E: Plate loaded seated leg curl 3x10
Taking on new clients for 2025 🎉
🏋️♀️ F2F coaching: 📍Fitness First Bondi Junction Spring Street
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📧 [email protected]
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Location
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Address
L6 Bondi Junction Westfield
Sydney, NSW
2022