Empowered Coaching

Few switches due to the usual machine needed not available for today’s DELTS & BICEPS work but the intensity and ex*****on remains the same

Exercises in no particular order

DB Lateral Raises x2
DB Hammer Curl x2
Smith Shoulder Press x2
Cable Lateral Raises x2
DB Front Shoulder Press x2
Pec Fly x2
Iso-Lateral Chest Press x2
DB Shrugs x1
DB Alt. Curl x2

The goal remains to be 𝔽𝕆ℂ𝕌𝕊 * ℙℝ𝔼ℂ𝕀𝕊𝔼 * 𝔼𝕏𝔼ℂ𝕌𝕋𝔼 the plan without excuses regardless of where I’m training

A complete different approach to this current prep

Something I did during the first prep was being narrow focus

This means I missed some important times and holidays with my wife and daughter, so I promised this time must be different and so it is even though many would argue with chasing PRO CARD 💳 I should be even more narrow focus

7 & 8 weeks out and I’m camping away from home with my 2 lovelies for 4 days and straight into another 4 days holiday from the camping site

The number important to me is FAMILY, so I know I could make it work, so I planned to train early at a leisure Centre but then found this lovely little gym Old School Gym where I’ve managed to train today - funny enough I was just the only one left at some point but hey that’s cool and the fact it had the Iso-Lateral Front Lat Pull down and Chest Press excited me

Although few changes to some of the usual movements but all in all it was a lovely session

With experience and knowing how to train with proper techniques and intensity, it doesn’t matter where you train you’ll accomplish your objective

Full session breakdown:

Close Grip Pulldown x2
Seated Row x2
Reverse Grip Iso Lat Pulldown x2
Smith Bent Row x 2 (switch for CS T-bar cos the gym hasn’t got one)
SLDL x2 (swap for Weighted Hyperextension)
EZ Tricep x 2
V-bar Overhead Tricep x2

Rep ranges from 8-20

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fatlosscoach

Legs UltraFlex Gym Derby the other day with some visuals

Great session on limited sleep due to back 2 back night shift @ work

I can admit to playing it safe on some of the exercises leaving 2RIR when I could’ve get a spotter to go all in

Full session Breakdown:

Leg Exts x2
Pendulum Squat x2
Leg Press x2
Lying Hammy x2
Hack Squad x2
Seated Leg Curl x2
Adductor x2

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Another week - Same approach although with 1% better than last week UltraFlex Gym Derby

Bodyweight down to 91.15kg (201 lbs) this morning with just under 8 weeks to get better.

Very 𝔽𝕆ℂ𝕌𝕊 * ℙℝ𝔼ℂ𝕀𝕊𝔼 * 𝔼𝕏𝔼ℂ𝕌𝕋𝔼 the plan without excuses

2 sets of 9 & 12

2 sets of 10 & 12

2 sets of 10 & 12

2 sets of 6 & 10

2 sets of 15

2 sets of 20

2 sets of 10 & 12
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Well I think it’s fair to say that extra 1 rep on the 5PPS RDL (more like a SLDL did some really good work.

5PPS for 4 despite a very rough week

UltraFlex Gym Derby

And there we are with a much impressive POSTERIOR look

Some session this 😮‍💨

Full session breakdown:

Leg Extensions x2
Pendulum x2
Leg Press x2
Lying Hammy Curl x 2
Hack x2
Seated Leg Curl x2
Adductor x2

Rep ranges from 5 to 15
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Ready to level up your fitness and see the results you deserve ?
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I have spaces available for 1:1 coaching-📩 message me directly or DM me ‘TRANSFORM’ to start your journey today

Few from today’s Chest & Biceps UltraFlex Gym Derby

Full session breakdown:

Pec Fly x2
SM Incline Cheat Press x2
HS Chest Press x2
Cable Fly x2
Nitro Vertical Chest Press x2
DB Single Arm Preacher Curl x2
Cable Curl x2

As always if it’s not broken and it works then it doesn’t need fixing and it stays

Normal physiques come from normal choices.

Safe workouts

Comfortable diets

Doing just enough to get by.

It keeps you healthy, but it keeps you average.

Elite? Elite is a completely different breed

It is forged the exact moment you leave your comfort zone and refuse to look back.

True transformation happens when you get comfortable with being uncomfortable.

It means not listening to your brain when it’s getting tough and pushing when your muscles scream, staying disciplined when you are exhausted, and hunting down the friction.

Average people run from discomfort. Elite athletes use it as fuel.

You cannot build an extraordinary body inside a safe haven.

You have to challenge yourself to endure what feels impossible.

When you do, your mindset shifts, and you realize you are capable of so much more.

My physique isn’t built from luck and so is everyone you see in an elite shape.

We pay the tax paid in sweat, pain, and relentless consistency.

Ordinary efforts will never yield extraordinary results.

Stop negotiating with your weakness.

Elevate your standards, step into the dark, and go build a masterpiece yourself and everyone around you will be proud of.
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Ready to level up your fitness and see the results you deserve ?

I coach beginners and everyday busy men and women at all stages of their journey who are ready to prioritise their health and build a healthier, stronger, fitter body.
•
If you want a tailored structure that works with your lifestyle—not against it—let’s get you in the best shape of your life.
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📩 Message me now for 1:1 coaching details.

This might be vanity but so is everything else in life

I will rather choose this vanity over being pi$$ed at the pub on daily or weekly basis or even smoking colourful USB stick in the name of flavour
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Ready to see the results you deserve ?

I coach beginners & everyday busy men & women at all stages of their journey who are ready to prioritise their health & build a healthier, stronger, fitter body.
•
Let’s get you in the best shape of your life while enjoying real food
•
📩 Message me now for 1:1 coaching details