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02/10/2026

Epic day out learning some motocross from the man himself RACE CRAFT MOTORCROSS ACADEMY

Spent the day in Nerriga having an absolute blast

Rain, mud, dirt bikes and good times 🙌🏻

Watching the guys absolutely shred out there too, that is definitely not me shredding on that kx450 🔥

Hell of a time but

8 weeks in to learning dirt bike riding, and loving it

30/09/2026

Show up for your goals.. regardless of external circumstances

27/09/2026

Sunday sessions, at the one and only DEFINITION FITNESS | GYM | WOLLONGONG 🔥

Arms & Shoulders 💪🏻

10k easy run before hand w Joel Thompson 🌧️

Don’t let the weather dictate your goals and results in life

Livin’ ❤️
26/09/2026

Livin’ ❤️

17/09/2026

Triple body weight Deadlift ✅

I haven’t touched weights like this for a while

Got a hernia I’ve been managing

Plus running more and doing more fitness work

Body weight has come down a bit

But today we had a team development session focusing on the Deadlift

After 45 mins of theory sharing the best technique, cues, bracing, positioning, etc to maximise strength and safety

We hit some deadlifts together and ended up here

Glad to still be able to move a bit of weight around whilst fitness keeps improving, running is getting better and better and enjoying a nice balance of bodybuilding as well 🙌🏻

16/09/2026

Big Thursday energy ⚡️

Let’s get after it 🔥

DEFINITION FITNESS | GYM | WOLLONGONG run club always providing the goods

6 x 5 min threshold efforts w 90s easy

Sticking to this running program every week has seen some of the biggest running results I’ve ever seen 🙌🏻

Come and join us next week 5:30am every Thursday 👌🏻

14/09/2026

Upper body bodybuilding session DEFINITION FITNESS | GYM | WOLLONGONG

Just the basics, done very well, and hard, to drive the required hypertrophy stimulus to grow new muscle tissue & strength 👌🏻

Chest supported T Bar Rows
Lat pulldowns
Incline machine press
Machine flys
Wrist cuffed Cable lateral raises behind the back
DB Shrugs
Tricep pushdowns back supported

Sometimes I see people over complicating things way too much

Making up different exercises variations that are less stable and therefore less effective

Chasing the pump instead of progressive overloading their main basic hard lifts

Just remember, if you want to make optimal progress, you’ll most likely get better results if you just stop trying to find shortcuts, but instead do the basics consistently, hard and with high levels of intensity

There ain’t no shortcuts to making great progress

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Wollongong, NSW

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