The Compound Room

athletes meet up. 🤯

We ran a mock showday, calling it, “The Compound Pro/Am.”

We created a running order, badge numbers were given, we had spectators and we had a pre show talk on performance.

We finished the day with in person individual check ins.

We had a mixture of athletes, some competing in 2 weeks and a few weeks later. We had some athletes who are currently in off season also get into the action with 19 total athletes in attendance

Many of these athletes travelled from all corners of Ireland and we could not be more proud of this group of special people.

“This is a team!” 🖤💛

Posing critique by went well. The order of learning in her words are, “Practice with mistakes, practice with less mistakes and finally practice without mistakes.” 🏆🏆🏆

As a coach, today was soooo good for the soul.

More world records shattered as he is Ron a different level!

Our amazing, inspiring and humble 70 year old member, athlete and friend just went a broke more records.

When I designed The Compound rooms logo back in 2007, I created the slogan, “Breaking Records and Making Muscle,” (BRAMM) which is on our crest. It’s almost as if we knew we would cross paths with Ronnie.

Ronnie recently competed and not only came first in the 70-75 year old range in the sub 82.5kg category, but he set some new British, European and world records in the deadlift, bench and totals along the way. 🤯

His goals now are to go to the world championships and once again break his own records, but this time he said he will complete the task by breaking the squat WR also.

Over 3 years ago, at the age of 67, Ronnie had won the Uks, Europeans and the worlds and had said something amazing, he said, “ I’m happy but I think I will hit my strength peak by 70years of age.” Which was for me, a humbling statement.

He told me this week that he got his projection wrong, he is certain he will hit his peak by 75 🤯😂

Life at times presents opportunities for perspective and every time I talk to Ronnie, I feel inspired, humbled and motivated to never find an excuse.

Congratulations to our legend Ronnie on once again setting new standards. 🏆

This is a pretty cool post. 🖤💛

Back in 2018 I was just a little natural bodybuilder from Lisburn (It’s now 2026 and I’m still a little natural bodybuilder from Lisburn 😂) I achieved my goal of qualifying for the DFAC (Drug free athlete coalition) world championships in Miami.

The problem with my goal was two fold, firstly our business was still in its infancy, profits were minimal even though my workload was monstrous and secondly, I had went through one of my toughest years on this planet with the sudden passing of my father, combined with other factors. 🙏🏼

Edel and I tried to do fundraisers, tea and coffee mornings and giveaways etc.
we were still coming up short. 🖤

In stepped some local business owners, who also trained 🖤💛

Each of these amazing and generous people, donated/sponsored and supported me, off their owns backs, kindness that I will never forget.

Each of my seasons since, many of this group of individuals step forward to, “Have my back.” And each season we get our team kits donated by the fantastic who have been constant professionals from 2016 until this very day. 🔥

As I approach my first show of the season which is set for Spain on September 13th I am once again blown away by the generosity provided by the following exceptional businesses.

- Integrity Tyres & Auto Services Lisburn. Owned by one of the nicest guys you could meet and one of the most reputable business men I know, Thank you as always for everything mate. 🙏🏼

- Jonny Sinclair - Who is a practitioner (The absolute best in the game) at the Back Clinic in Dunmurry. Who has had my back not just in terms of support, but the literal term also 😂

- Rick’s garage - If you look at his page you will see the work this guy does, specialising in high end cars/Supercars. Rick and Gillian are both a couple of the best people you could meet. 🙏🏼🖤💛

Thanks to each of these phenomenal individuals for backing me every year, it means more and more every time and each time I compete it actually feels great to know the type of people that I am representing.

Once again, I’ll do my best to justify your generosity.

Last Saturday myself and .andrew.chappell had the absolute pleasure of delivering Part 3 of our bodybuilding/nutrition/Training seminar.

“All things Hypertrophy.”

Our seminar order was as follows.

• Peak week nutritional protocols.

• Live interactive Q+A

• The Prep psychology timeline

• Pectoral and Deltoid anatomy and function

• Push training workshop

• Full group Push session.

• Short posing session and physique assessments.

We had sold out all available seats for this event and it was great seeing how interactive this whole group were and it was very rewarding hearing all of the feedback in the days that followed. 🖤💛

Our 4th and final instalment of these seminars for 2026 will be held on October 10th at 2pm.

For anyone wishing to enquire please DM and if we still have space we can reserve a seat. 💺

The topics will be

• Post show nutritional phase.

• The psychology of pre meditation and how certain concepts utilised pre show can set you up for better post show adherence.

• Arm and Calf anatomy and function

• Arm and Calf workshop

• Full group training session

• Posing and physique assessments

Important notice

🔥🔥🔥DATE RELEASED🔥🔥🔥

Saturday July 25th at 2pm

In collaboration with .andrew.chappell I will be running Part 3 of our “All things hypertrophy,” seminar.

The topics included

• Peak week strategies for photoshoots and bodybuilding.

• All things Push. Shoulders/Chest anatomy, function and exercise selection.

• Push workshop

• Full push group training session.

• Short posing workshop and physique assessments.

This will be a one day event and we already have coaches and athletes from all around Ireland signed up.

This will be one not to miss.

If you are interested in attending please DM for more information.

Our posse are ready to pose!

This Sunday a good few of our clients will be travelling from all over Ireland to attend our posing workshop where we will be going through all the components of stage presentation.

I will also use this as an opportunity to complete in person check ins for our own athletes who will be competing in Sept/October/November.

Our intention as always was and is to create a team bond amongst our athletes which we call “The Compound Network.” After a hard posing session we will as a group go to our local coffee shop for a relaxed catch up.

Since the end of 2016, Edel and I started posing workshops which at that point we opened for free to the everyone, during the first 6 years of doing this we helped 100s of athletes from all over Ireland get ready for their stage performances.

From 2022 we pivoted and ran this exclusive service for free for all of our personal and online athletes from all over Ireland/UK and Europe.

This Sunday will be another great day spent with the best people doing the thing we love the most.

Let’s go

The Compound room will be closing for the evening.

With the scheduled protests taking part in Lisburn and across N.Ireland it is the best decision for the staff and members.

Thank you 🙏🏼

The eagle 🦅 has landed!

This week we installed our latest piece of kit, our Cybex Eagle prone leg curl.

This was the model that I have hunted for and getting it in great condition made the deal all the more sweeter.

did an incredible job sourcing and delivering this beautiful piece swiftly. 🙏🏼 They have been amazing to do business with.

It has already been used by many of our members and the feedback once again has been incredibly positive, making the install process worth it.

We have had multiple arrivals this year, with every piece making a positive impact on every members training experience.

We are proud of every single machine that we have acquired over the last 14/15 years as we believe that there aren’t many members only gyms that have an array of gym equipment quite like ours.

Another drop done. ☑️

We always intended to keep improving and moving forward, and as the saying goes, “A rolling stone gathers no moss.”

🖤💛