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Do it because you love it
Improving
Progressing
Building
Something money can’t buy
30-60 minute Bootcamps/Spin/Hyrox Sims/HIIT
You go 2/3 times a week
You take the obligatory picture of how many calories you’re Apple Watch tells you you’ve burnt
(Widely inaccurate and acknowledged by experts and studies btw)
Head to the pub
Order a pizza
Stop at maccies on the way home
Eat back all calories you think you’ve burnt
No change to your body composition
Not only is your stimulus to fatigue ratio way off so you’re wrecked but not in a good way
There’s little to no progressive overload
Rep ranges and load used is way off to produce adequate tension within the muscle to stimulate growth
Metabolic stress (the burn you feel) but no mechanical tension (main driver for building muscle) yes metabolic stress can contribute something to muscle growth but it is the smallest contributing factor compared which from experience is often negated by other factors surrounding these types of workouts
Classes are designed to make you tired and sweaty because that feels productive.
Muscle growth and physique development requires the opposite…controlled, progressive, measurable stress applied to the muscles
Feeling destroyed after a session and actually training for a result are not the same thing.
If you want to actually improve how you look
Skip the classes
Get in the gym
“Late into prep or a hard dieting phase it’s easy to stop giving sessions the same intensity”
Shut up man, go hard or go home
I worked this hard before prep.
I will work this hard during prep.
I will work out this hard after prep.
I’ve chased progression inside and out the gym for years.
Just because I’m eating less does not mean the mindset behind it all it will change.
I train because I love it
It gives me time to focus on myself
An output for energy that previously was given to wrong decisions or wasted.
Time has passed, it will continue passing.
I’m going to make the most out of my time.
Foot isn’t coming off the gas.
Full steam ahead.
07/06/2026
Fasted check in 05/06/27
Man what a ROUGH WEEK
Multiple nights of terrible sleep, high stress, and a couple of silly decisions later we have arrived at just over 3 weeks out
Not where I’d ideally liked to have been in conditioning wise at this point, but it’s something to reflect, learn and progress from
Ali and Hannah have been keeping me sane this week along with some morning meditation, breath work and journaling along with resolve and determination to finish what I started
Sleep will be protected at all costs, routine this next couple of weeks will be down to a tee
As chumbawamba said “I get knocked down, but I get up again. You’re never gonna keep me down”
06/06/2026
If you don’t have someone in your life you trust to shoot the s**t honestly I’d recommend finding one
Don’t settle for yes people, you’ll never improve yourself, your life, your body, your mind significantly
Challenge yourself
Improve
Build something you can be proud of
Don’t take advice from people who haven’t walked the path you’re trying to walk.
Learn from those who have been where you are, faced the challenges you’re facing, and found a way through them.
That doesn’t mean everyone else’s opinion is worthless…
It means when you’re chasing a goal, seek guidance from people with actual experience of living it & achieving it.
As a bodybuilder, there are lessons I’ve learned through years of training, dieting, setbacks, failures and sacrifices that simply can’t be understood from the outside looking in.
The same applies to any goal in life.
Find people who have built what you want to build…
Stay humble enough to listen
Stay curious enough to learn
Stay disciplined enough to apply it
The craziest thing I’ve come to understand recently is
“Every person you meet knows something you don’t”
The trick is knowing who to listen & learn from..
A solid Upper 1 in the bag 4 weeks out.
One of the more successful sessions over the past week with no niggles, some solid improvements in either weight/reps/execution.
Honestly didn’t expect to still be making improvements in strength this deep in prep and over 10kg down now since the start, I think a lot of it’s down to the lower volume approach from this programme allowing for better recovery and more intensity to be focussed across just a couple sets per exercise rather than multiple.
An improvement in routine, a more consistent sleep schedule, tunnel vision and a never ending desire to progress and improve will take you further than you’d think ever possible.
My morning routine 4 weeks out of my first bodybuilding show
The saying goes “win the morning, win the day” so starting off positively as I mean to go on is super important
The goal of this year was to set a new standard for myself, to improve on last year and so far we’re off to a crazy start
It’s these routines that have helped me achieve so much over the past 6 months and I fully intend to continue them into the 2nd half of the year and keep levelling up
Roll on the 2nd half of the year because we’re set to smash targets and goals I didn’t think were possible till 2027
Mindset and Hardwork speak for themselves