MJW Fitness

THE PERFECT PUSH WORKOUT 🤝

Not just a random collection of exercises that look good for the gram….

Every movement has a reason.

Low-incline Smith press → heavy, stable good loading.
Converging cable press → more natural pec adduction.
Behind-the-body cuff lateral raise → side delts 🔥
Seated high press → load the delts (who doesn’t press a big weigh above them have good delts right)
Cuff incline fly → big ROM + lengthened upper-pec loading.
Supported pushdown → take the ego and momentum out of triceps work.
Overhead extension → finish by loading the triceps long head in a lengthened position.

Different movements. Different resistance profiles. One goal: maximum stimulus with minimum bu****it. 😂

Good programming isn’t about finding the “best” exercise.

It’s knowing why you’re doing the exercise you’re doing.

Want me to look at your push workout and tell you what I’d change?

Comment “PUSH” 👇🏼 or DM me.

One of the questions I get asked quite a lot is

“What supplements do you actually using around your training?”

So here’s my current PER4M NUTRITION stack 👇

🥣 Cream of Rice Vanilla + Sticky Toffee Pudding Whey
Probably one of my favourite combinations right now. Tastes unbelievably good, sits well and makes a great pre-workout meal.

💪 EAAs + creatine
Straight into the intra. Great taste and something I sip throughout my workout again to optimise performance.

💥 Perform Pump
20–30 minutes before I train. Great for increasing blood flow and getting that proper gym pump. (The panel is top notch)

🦴 Collagen Multi Blend
Into the dailies.
Collagen for tendon/skin/nail support

Simple stack. Nothing fancy. Just things I actually use consistently.

And I want to say a genuine
THANK YOU to everyone who has supported me by using my Per4m code.

It might seem like a small thing, but every order through my code helps me massively and I really appreciate it.

So if you’re ordering from Perform, please use my code ❤️

🔗 Link is always in my bio.

Grateful to be part of the PER4M NUTRITION team.
Let’s keep building. 👊

4 WEEKS POST PREP
WHAT DOES MY PHASE LOOK LIKE?

I get asked this a lot…

“What does your post-prep phase actually look like?”

Honestly? It’s pretty simple.

I’m now around 4 weeks post-prep, back into a healthy range of body fat, training is going great, recovery is improving and I’m enjoying food again.

I haven’t reinvented my diet. I’ve kept the same meals I enjoy
I just eat more of them. More carbs, bigger portions and a few more treats.

And if I’m being completely honest… sometimes a few more treats than I probably should 😂

But that’s life.

Travelling, moving house, judging shows and having plenty going on with my coaching clients which means things haven’t been perfect. They don’t need to be.

Do your best, stay consistent and keep moving forward.

Training is back to 5 days per week, prioritising my weaker areas and pushing the volume as much as my recovery allows.

This session was all about the posterior chain curls, RDLs, split squats and hack squats.

Heavy loads, controlled ex*****on, and actually targeting the muscle I’m trying to grow.

Because ultimately, that’s why I got into bodybuilding.

I LOVE TRAINING.

The stage, being shredded and the photos are great, but if you don’t genuinely enjoy the process of training, it’s going to be a long journey.

And this is exactly what I want my clients to learn.

Not how to survive a 12-week plan.

How to train, eat and build a physique for life.

If you’re ready to take your training and physique seriously, DM me “COACHING”.

Let’s get to work. 💪🏼

January ➡️ July

15KG DOWN WITH SIMPLE GOAL: BRING MY BEST.

Working with Lewis Jones | Coach, we had one goal from the start of prep:

Bring my best.

That’s all you can really control in bodybuilding.

15kg+ dropped (mostly off my face and head 🤪) but plenty of hard work, and obviously a little bit of tan to go alongside it 😂

But the biggest thing for me is the journey.

Bodybuilding is a never-ending process of trying to become 1% better every time.

Whether you step on stage again in 1 year, 2 years or longer, the goal is simple:

Be better than you were the last time.

You can’t control the judges.
You can’t control the competition.
You can’t control what anyone else brings.

You can control your work, your consistency and your progress.

That’s bodybuilding.

If you’re thinking about competing, starting a prep, or simply want to build a structured training plan and take your physique further, drop me a DM.

I’ve got a few spots available on my coaching team.

MJWFITNESS 💪

Sometimes the smartest thing you can do for building muscle is stop overcomplicating the Fu**** basics.

You don’t need a new exercise every week.
You don’t need some fancy “hack” to grow.

And you definitely don’t need to change your entire programme because you saw something on Instagram.

You need to understand the muscle, its function, the movement, the biomechanics and how to actually execute the fu*** exercise.

What are you trying to train?
What is that muscle actually doing?
Where is the resistance coming from?
How can you position yourself to load that muscle effectively?

Then comes the bit that actually matters…

INTENSITY.

You can have the best exercise selection and biomechanics in the world, but if you’re not training hard enough, pushing your sets with intent and progressively overloading over time, you’re leaving growth on the table.

Understand it. Execute it. Train it hard. Progress it. Repeat.

Being in this industry for well over a decade, thousands of clients and a lifetime of actually training and applying this stuff, I can tell you:

Good training doesn’t need to be complicated. It needs to be intelligent, brutally consistent and intense.

That’s the difference between just going to the gym and actually building a physique.

If you want a coach who understands WHY you’re doing an exercise, not just giving you a list of exercises to tick off, drop me a DM.

New stomping ground Primal Combat Fitness

Going to be exciting getting stuck into a new training split with new equipment.
Post show and im ready for it 🤪

The basics never die though-
Isolations, lock in and take it to that full contractile range
Bigger movements heavy and hard and push yourself to get stronger and always full range of motion.

Utilising these post calories to good use.

Let’s get to growing
The exciting part of bodybuilding 📈

🏰 THE CASTLE

New chapter. New home. New memories.

Just me, the ‘Queen’ 👑 and the two little snoopers 🐶🐶 who already think they’re kings… so it suits them perfectly 😂

Edinburgh, let’s be having you.

Can’t wait for this next chapter of our lives. ❤️

Welcome to The Castle. 🏰

BIG SESSION AT Forge Gym Inverness 🔥

Back at Forge Gym for the famous posterior session — basically back, hamstrings & glutes.

Haven’t conventionally RDL’d for a good while, so hitting 165kg for a solid 8 reps is something I’ll definitely take.

And to say I’m feeling it today is an understatement.

Always great to train at Forge. Louise is always incredibly hospitable and the gym has such a good vibe exactly what you want when you’re there to train hard.

Post-show is always a strange place mentally.

You spend months chasing those lines, conditioning and that stage look… then you watch it fade.

But that’s where you have to change your mindset.

The goal changes.

Recovery.
Performance.
Building again.
Having some energy.
Having flexibility with food and life.
And ultimately becoming a better athlete for the next and if I step on stage.

The off-season isn’t about losing the physique.

It’s about building the version that’s going to make the next prep even better.

For now… eat, recover, train hard and enjoy the process. 💪