Conor Pillai Senior PT, Physiotherapist & PCN Nutrition Coach

Leg day. No messing about.

SQUATS: 200kg x 2 double
220kg squat single
180kg x5 back-off

RDLs: 170kg x8 X 2

ISOLATERAL LEG PRESS:
100KG p/smaxed out, controlled tempo
(2 x 8–10)
SEATED HAM CURLS:
69KG X 15, 80KG X 12 slow eccentrics to
finish

Heavy. Controlled. Intentional.

Strength ✔️
Hypertrophy ✔️
Ex*****on ✔️

The goal isn’t just to lift heavy…
It’s to make every rep count.
Hamstring held up very well.

𝐓𝐡𝐢𝐬 𝐢𝐬 𝐰𝐡𝐚𝐭 𝐈 𝐥𝐨𝐨𝐤 𝐥𝐢𝐤𝐞 𝐨𝐧 𝐭𝐡𝐞 𝐨𝐮𝐭𝐬𝐢𝐝𝐞.⁣
⁣
𝘓𝘦𝘢𝘯. 𝘚𝘵𝘳𝘰𝘯𝘨. 𝘐𝘯 𝘴𝘩𝘢𝘱𝘦.⁣
⁣
𝐁𝐮𝐭 𝐡𝐞𝐫𝐞’𝐬 𝐭𝐡𝐞 𝐭𝐫𝐮𝐭𝐡…⁣
⁣
𝘙𝘪𝘨𝘩𝘵 𝘯𝘰𝘸, 𝘐’𝘮 𝘪𝘯 𝘵𝘩𝘦 𝘮𝘪𝘥𝘥𝘭𝘦 𝘰𝘧 𝘢 𝘶𝘭𝘤𝘦𝘳𝘢𝘵𝘪𝘷𝘦 𝘤𝘰𝘭𝘪𝘵𝘪𝘴 𝘧𝘭𝘢𝘳𝘦-𝘶𝘱.⁣
𝟸 𝘸𝘦𝘦𝘬𝘴 𝘪𝘯.⁣
𝐃𝐚𝐢𝐥𝐲 𝐛𝐥𝐞𝐞𝐝𝐢𝐧𝐠.⁣
𝐅𝐚𝐭𝐢𝐠𝐮𝐞 𝐭𝐡𝐫𝐨𝐮𝐠𝐡 𝐭𝐡𝐞 𝐫𝐨𝐨𝐟.⁣
𝐑𝐞𝐜𝐨𝐯𝐞𝐫𝐲 𝐭𝐚𝐤𝐢𝐧𝐠 𝐚 𝐡𝐢𝐭.⁣
⁣
𝘈𝘯𝘥 𝘰𝘯 𝘵𝘰𝘱 𝘰𝘧 𝘵𝘩𝘢𝘵…⁣
𝐈’𝐯𝐞 𝐣𝐮𝐬𝐭 𝐭𝐨𝐫𝐧 𝐦𝐲 𝐫𝐢𝐠𝐡𝐭 𝐡𝐚𝐦𝐬𝐭𝐫𝐢𝐧𝐠 𝐚𝐠𝐚𝐢𝐧 (𝐭𝐡𝐢𝐫𝐝 𝐭𝐢𝐦𝐞).⁣
⁣
So whilst the physique might look “good”…⁣
👉 internally, it’s a different story.⁣
⁣
This is your reminder:⁣
Aesthetics don’t equal health.⁣
Progress isn’t always linear.⁣
And sometimes the strongest thing you can do… is pull back.⁣
⁣
Right now the focus is:⁣
⁣
Managing stress (not adding more)⁣
Supporting recovery⁣
Smarter nutrition (not aggressive dieting)⁣
Rehab > ego⁣
Because long-term performance > short-term aesthetics.⁣
⁣
If you’re going through a tough phase right now — physically or mentally —⁣
just know you’re not alone.⁣
⁣
We adapt. We adjust. We move forward.⁣
⁣

💊 DAILY NON-NEGOTIABLES
If your goal is: performance, recovery, longevity — this is the baseline.

🧠 Recover properly
KSM-66 • Magnesium • 5-HTP • L-Theanine • L-Tryptophan
Valerian Root • Tart Cherry • Vitamin B6
👉 Sleep deeper. Recover faster. Perform better.

🫀 Build your foundation

Multivitamin • Omega-3 • Vitamin D3 + K2
👉 Health = output. Ignore it, plateau.

💪 Drive performance
Creatine (15–20g daily) • EAAs • Hydration
👉 Strength. Power. Focus. Endurance.

⚡ REALITY CHECK
You don’t lack motivation.
You lack structure + consistency.

🎯 STANDARD
Do the basics.
Every day.
No excuses.

This is the difference.
Not magic.
Not hacks.
Just daily standards done properly.
Skip this…
and you’ll keep spinning your wheels.

SPRINT CONDITIONING
5 X FLYING STARTS
6 X 60M TEMPO SPRINTS
5 X 5-10-5 SHUTTLES
5 X DECELERATION DRILLS
6 X LATERAL STARTS

Building sprint top end and speed fatigue resistance 💪📊✅️🔥