Are you looking to kickstart your fitness journey with 1-to-1 personal training, online coaching or

Operating as usual


Not everyone wants to be a competitive bodybuilder, get super lean, go to the extremes to get into as extreme of a shape as they can

While That is exactly what I do as a competitive bodybuilder, I work with lifestyle clientele that do not want to approach things to this extreme

They want to be able to get in shape without wasting any time and money

If you are anything like any of my happy clients; busy people that WANT TO make fitness work in THEIR routine to get the results that they want and deserve… then read carefully

Your whole routine we will work hard on to nail as quickly as possible as this literally dictates, how well you will be able to chase your goals as it will do all the hard work for you

Without a solid routine, you will never get in shape, you will never earn more money and you truly will never be the happiest that you can be. I am a strong believer of this.

If you don’t want to waste anymore of your time and waste money on useless things that don’t work

Then this is the perfect time for you to start, as everyone else becomes lazy and relax towards the end of the year

Review my instagram content to learn, if you want to work closer with me and make gym work for you, please go to my profile and either go to my website or press link in the bio


Tips for Achieving Your Physique Goals
To maximize your physique goals, it's crucial to maintain good form, standardize your ex*****on, and progress gradually. Prominent figures in high-intensity training, such as Mike Mentzer, Dorian Yates, and Jordan Peters, all emphasize the importance of heavy lifting with strict form to build their impressive physiques. Rest and recovery are equally important for muscle growth, as it occurs during periods of rest. Be sure to get enough sleep, consume adequate protein and nutrients, and allow for muscle recovery time between workouts. Remember, steady progress is the key to long-term success in your fitness journey.

If you are interested and would love to apply and learn this style

Please fill out the link below


When warming up, we want to be effective with it and not waste any energy when it comes to the lift. You need to be able to progress your lift in order to put on a more muscle. However this doesn’t mean you’re form changes for the sake of progression. Set a standard in your ex*****on make sure every rep looks the same with Max effort. Then get really strong at the movement. Try it out and see for yourself.

If you have any other questions, I answer my dm’s every morning


When warming up, we want to be effective with it and not waste any energy when it comes to the lift. You need to be able to progress your lift in order to put on a more muscle. However this doesn’t mean you’re form changes for the sake of progression. Set a standard in your ex*****on make sure every rep looks the same with Max effort. Dan Gym really strong at the movement. Try it out and see for yourself.

If you have any other questions, I answer my dm’s every morning


Weekly check in with the boss

We had a few slip ups with food on my end, was consuming too much of the same time and timings were skewed which impacted my digestion, we sorted it now and things are moving forward

Soon we will implement a new compound (mast) and gh

We kept my total anabolics at 520mg per week with a bump up to 700mg

This is going to be the biggest dose i ever had done after few years of just test and primo which was very conservative in order to get the most out of peds

By taking huge amounts from get go, you are leaving a lot of gains on the table, so always start small and utilise it to the maximum before you add more

Telmisartan and metformin will also start being included for longevity

The next few weeks will be very tough from mental side as life is going through big changes. We will manage to get through this eventually

All i can do is keep my head and work as hard as I can in order to reach my goals.

Having in my corner is my greatest weapon. Having someone who sees your potential and will give you the right kick up the arse when needed is super necessary

Lets fu***ng go 💪


Update push-up week 15/22

Fasted bw unfortunately dropped down due to this horrible weather, im non stop sweating as Southampton and especially the gym where i work at isnt ready for this heat

I sweat buckets after 16min walk to the gym 😂

Water intake is at 6.5l on average as im walking consistently with cotton mouth
I need to minimise water around meals more

As my hunger tanked I will be implementing 10m walk after every meal in order to aid digestion,

Progression was taken on every major lift which is great as I couldnt do that if I didnt eat enough, getting all meals is a struggle

But it has to be done, if you dont force food down at some point you will never put on a lot of muscle and this is why you will look the same every year with minimal improvement

I got better at following my bp/blood glucose as I was being lazy with it, now we are on track

Steps average 13k- this will be bumped up now that I will have extra 1h of walking (10m after every meal x 6)

Recovery is completely fine, legs are always restless because they get battered just enough time to recover go again and PR

Hack squat failed at 6 plates, we will neaten 4 plates in 7 days, then back up to 5 to nail 12 on that before attempting 6 plates, hoping to get a solid set with it towards the end of the push up- thats my goal in mind

Hack squat is my absolute favourite machine, so lets get to work!

Energy is super high ☑️
Minimal fatigue ☑️
Smart programming ☑️

If you are stuck with progress drop me a message and lets fix your programme


Ladies and gentlemen,

Today, I want to address the importance of self-motivation and the role it plays in our journey towards personal growth and success.

Imagine a scenario where you're embarking on a challenging journey. You have a map, a compass, and a guide who knows the path well. That guide is me—the coach who is committed to helping you improve. I possess the knowledge, the tools, and the experience to assist you, but I cannot carry you on my back or force you to move forward. You must walk the path yourself.

Every day, we are faced with choices. It is up to you to decide whether to embrace those choices with enthusiasm or to shy away from them with fear. Your dedication, commitment, and perseverance are the driving forces behind your own transformation. I can provide you with strategies, techniques, and encouragement, but the effort to apply them ultimately rests on your shoulders.

Remember, the journey towards improvement is not always easy. There will be obstacles, setbacks, and moments of doubt. That is precisely when your commitment to helping yourself becomes even more critical. You must find the inner strength to push through the challenges, to pick yourself up when you stumble, and to keep moving forward even when it seems impossible.

Know that every successful person you admire has faced their own trials and tribulations. They didn't achieve greatness by waiting for others to do the work for them. They took ownership of their dreams, embraced their journey, and put in the necessary effort to make their aspirations a reality. They understood that they had to help themselves before anyone else could help them.

So, I implore you today to embrace your own power—the power to take control of your life, your goals, and your dreams. Believe in yourself and your ability to overcome any obstacle that stands in your way. Recognize that I am here to guide you, but your willingness to help yourself is the secret ingredient to your success.

Believe in yourself, embrace the challenges, and let us walk this path together. Success awaits those who are willing to help themselves.


Lets talk back training

What I found made the biggest difference when it comes to strengthening the back muscles for thicker musculature as well as posture correction is being able to control and activate the back properly

Start off with focusing on ex*****on and make sure the right muscle fires

When you nail this definitely bring intensity, dont make your concentric extremely

slow, save that for the eccentric as that where the gains truly lay

Hard concentric with a hard contraction, feel the muscle stiffen, hold onto that sensation during the eccentric, pause when lengthened, contract and hard drive

Then load the fu***rs without letting your ex*****on slip, to make sure this doesnt happen leave ego at the door and use big boy plates (1, 2kg)

We are chasing performance thus need progression, self improvement is the name of the game

If you aren’t growing (be it physically in the game or mentally as a person) what the f**k is the point??



Imagine if I worse glasses, i almost look respectable 😂

Lets talk about Journaling

Journaling is a powerful tool that can help you manage stress, process emotions, improve self-awareness, and develop personal insight. It involves regularly writing down your thoughts, feelings, and experiences in a notebook or journal. This process of self-reflection and introspection allows you to explore your innermost thoughts and feelings, gain a deeper understanding of yourself, and identify patterns and themes in your life.

Journaling can be a form of self-care, allowing you to take time for yourself and prioritize your mental and emotional well-being. It can also be a way to track your progress and growth over time, as you look back on past entries and see how far you've come.

There are many different ways to journal, from free writing and stream of consciousness writing to specific prompts and structured exercises. Some people find it helpful to write in the morning as a way to start their day, while others prefer to journal at night as a way to wind down and process their thoughts before bed.

Whatever your approach, the key is to make journaling a regular part of your routine and to be open and honest with yourself as you write. With practice and dedication, journaling can become a powerful tool for self-discovery, growth, and healing.


Tuesday Check Ins

Bodyweight is average at 92, which is 700g increased since last week

Water is at 6l per day
Sleep is 11pm - 8am (9h)
Steps averaged 14,706
20m fasted cardio daily
Energy is staying consistently high, especially now that stress is coming down

I have my dreams back finally after a long time without them, credits to dream sleep by
Having less broken sleep each day

Noticed Melatonin is giving me minor headaches when i wake up at 6mg
So might have to reduce it, we will see what boss man says

Either change dose or change approach? Will confirm

PRs taken across every lift this week
Recovery has not been a problem, even after legs 🦵

One of my best weeks this year, lets fu***ng go again and repeat it 🤩


MK677, also known as Ibutamoren, is a selective agonist of the growth hormone secretagogue receptor (GHSR). It is a non-peptide compound that can increase growth hormone and insulin-like growth factor 1 (IGF-1) levels in the body, leading to potential benefits such as increased muscle mass, improved bone density, and enhanced recovery from injuries.

One of the primary mechanisms of action of MK677 is its ability to stimulate the release of growth hormone from the pituitary gland.

Growth hormone is a hormone that plays a key role in regulating metabolism, body composition, and muscle growth in adults. IGF-1 is a hormone that is produced in response to growth hormone and has anabolic effects on muscle and bone tissue.
It leads to significant gains in lean body mass, as well as improvements in muscle strength and exercise performance. It has also been shown to increase bone density, which can help prevent osteoporosis and reduce the risk of fractures. In addition, MK677 may help improve recovery from injuries or intense workouts by increasing the levels of growth hormone and IGF-1.

MK677 has also been studied for its potential anti-aging effects.
it's important to note that MK677 is not without potential side effects. Some reported side effects include increased appetite, water retention, and fatigue. MK677 can also increase cortisol levels, which may negate some of its benefits for muscle building.

Another potential concern with MK677 is its effects on blood glucose levels. MK677 can increase blood glucose levels, especially in individuals with impaired glucose tolerance or diabetes.

Individuals with impaired glucose tolerance or diabetes should be especially cautious, as MK677 may have negative effects on blood glucose levels in these populations.
While there is limited research on the potential interactions between GDA (glucose disposal agent) supplements and MK677 specifically, it's possible that a GDA could help to mitigate some of the potential negative effects of MK677 on blood glucose levels and insulin sensitivity.


My favourite compound

also known as methenolone, is a popular anabolic steroid that is used by athletes and bodybuilders to improve muscle mass, strength, and performance. One of the unique characteristics of Primobolan is that it is a non-aromatizing steroid, meaning it does not convert to estrogen in the body through the process of aromatization. This is because Primobolan does not have the necessary chemical structure to undergo aromatization, which is the process by which testosterone is converted into estrogen via the aromatase enzyme.

This property of Primobolan makes it an attractive option for those who are concerned about estrogen-related side effects such as water retention, gynecomastia (male breast tissue enlargement), and high blood pressure. However, it is important to note that while Primobolan itself does not aromatize, it can still have effects on the body's natural production of hormones, including testosterone.

Primobolan is available in both injectable and oral forms, and it is typically administered in cycles under the guidance of a qualified healthcare provider. Like all steroids, Primobolan can have negative side effects if abused or used without proper medical supervision. Some of the potential side effects of Primobolan include acne, hair loss, and virilization in women, which can include symptoms such as deepening of the voice and growth of facial hair. It can also affect cholesterol levels and suppress natural testosterone production.

Therefore, it is crucial to use Primobolan under the guidance of a expert to follow the recommended dosages and cycles to minimize the risk of negative side effects.


Update for this week

Not a lot has changed, stress was super high due to circumstances at home, thats fixed now

Sleeping was a big problem but now that dream sleep arrived we should see huge improvement in quality of sleep

We increased food this week, been waiting on this 😈

Condition is keeping pretty good now that we are few Kgs heavier 🫡

currently at
TD -3652 kcals
277P /486C/66F


10k steps daily
20m cardio daily
9H of sleep per night
6 meals a day (650kcals aveg per meal)
PPL split with the same workload of 2:1


Back training

ever since I shifted onto machines to train my back, I saw a huge increase in density

Machines allows me to focus on the ex*****on while maintaining maximum tension on the targeted muscles

Especially when it comes to training the upper back, a chest supported row such as extreme row, absolutely phenomenal to get a big back

when it comes to training my lats, unilateral exercises, such as a single arm pull down is whT works best for me. I really love the sensation that I get in my lats from it, I love the control, and I definitely fu***ng love loading it properly

While in my push up phase, my back is getting better without a doubt, it’s also insane to finally see the Christmas tree is making its appearance

over the next 20 week or so let’s see what kind of true damage we can do

As a coach, it’s my job to make sure that I understand what works and doesn’t work for each individual, for example, if you have a small rib cage and long arms, the exercise selection will be vastly different

if you are stuck in your journey, and you want to further progress and understand your body in detail, fill out the free consultation(link in bio) and I will reach back to you and see how I can help you


The Sun was an enemy when it came to taking the pictures today, trying to mask all of that lovely muscle with the sunlight 😂

This whole week has been pretty extraordinary , I kept my head down and just focus on work and my training, the week flew bye, and I only just realised it’s Tuesday 🤦‍♂️

progression on every exercise pretty much happened, except rdl

Energy and recovery was super-high, ha has been one of the better weeks I had in a while

We are sitting at 91.5 kg on average for the week

Td 3435
Ntd 2800
6l of water
14775 avrg steps
120m cardio per week
9h sleep avrg
Test e 0.2 daily
Primo 0.15 daily


First Week of a push up phase has been completed

Everything across the board has moved up- except Romanian deadlifts which I need to regress a little bit because five plates for six reps is far too much of a struggle to keep the accuracy of the repetition high, we’re going to go back down to 4 1/2 plates for 10, neat it out, and then we come back for five plate with a vengeance

Energy is highest It has been since the start of year

Over the next 20 weeks or so, I’m sure we’re gonna whack on a lot of quality muscle as long as I can keep my head down and focus and progressing my lifts with biscuits (smallest plates)

If you’re interested in my journey, please follow along and if you need any help please reach out I’m here to help guys!


Fasted cardio is a training technique that has gained popularity among athletes in recent years. It involves performing cardiovascular exercise on an empty stomach, typically in the morning before eating breakfast, or before ramadan, fast opens.

The idea behind fasted cardio is that the body will burn more fat as fuel during the cardio because glycogen levels are low after an overnight fast.

When an athlete performs fasted cardio, the body is forced to rely on stored fat for energy instead of carbohydrates. This is because when the body is in a fasted state, insulin levels are low, which leads to an increase in the production of the hormone glucagon. Glucagon signals the body to break down stored fat to use as fuel.

Studies have shown that fasted cardio can lead to greater fat loss compared to performing the same exercise after eating a meal. However, it is important to note that this technique may not be suitable for everyone.

Athletes who are already lean or have a fast metabolism may not see as much benefit from fasted cardio as those who have higher body fat percentages.

Additionally, it is important for athletes to ensure they are still consuming enough calories and nutrients to support their training and recovery needs. Fasted cardio can be an effective tool for fat loss, but it should not be used as a replacement for a well-rounded training program and healthy diet.
In conclusion, fasted cardio can be a useful technique for athletes looking to increase fat loss, but it should be used in conjunction with a balanced training program and nutrition plan.

Athletes should also consider their individual goals, body composition, and metabolic rate before implementing this technique into their routine.

Studies are very anecdotal because most of the time they are done on average person (average person is unhealthy, no movement, no good food, poor sleep, poor water)

So if you remotely classify yourself as health, fasted cardio will be superior

If you are looking to get in the best shape of your life in just 12 weeks

DM me with “DNFM” to receive more info


Part 1/2 Let’s talk about blood pressure!

I am not a doctor , I just know a bit

As a person who has to know how to manage blood pressure, I can tell you that it is essential to maintain healthy blood pressure levels to reduce the risk of cardiovascular disease and other health complications.

High blood pressure, also known as hypertension, is a common condition that can be caused by a variety of factors, including genetics, lifestyle, and underlying medical conditions.

One of the most effective ways to fix blood pressure is through lifestyle modifications. This includes adopting a healthy diet that is low in sodium, rich in fruits and vegetables, and high in potassium.
Regular physical activity is also critical, as it helps to strengthen the heart and blood vessels, and can help to lower blood pressure.
In addition to lifestyle changes, there are several medications that can help to lower blood pressure.

These may include diuretics, ACE inhibitors, calcium channel blockers, and beta-blockers, among others. The specific medication or combination of medications prescribed will depend on the individual's health status, age, and other factors.

Other strategies that can help to fix blood pressure include managing stress, getting adequate sleep, and limiting alcohol intake. Stress management techniques such as meditation, yoga, or deep breathing exercises can help to lower blood pressure and promote relaxation.

Getting enough sleep is also critical, as poor sleep can lead to increased blood pressure levels.
It is important to note that fixing blood pressure is not a one-time event, but rather a continuous effort that requires ongoing monitoring and maintenance. By working closely with a healthcare provider and adopting healthy lifestyle habits, it is possible to maintain healthy blood pressure levels and reduce the risk of related health complications.


And our first phase is over

We were working on setting the standards, and we have finally did it after 12 weeks

Six meals a day
20m fasted cardio
5-6l of water per day
9h of sleep per night
14k steps avrg per day

I never pushed myself this hard to try to get in shape, I always found it easy and just let it happen by itself over a whole year

This time we kept our head down we done exactly what we needed to do to get the most out of it

Started very easy, got hard towards the end. After two years, I finally experience whats it like to be consistently hungry. And this was my downfall. While at the same time towards the end of this prep I enjoyed the hunger. 😳

Two years ago, I had Covid when I lost my sense of smell and taste for a year.
as you can imagine, this made me eat like a baby hamster

only since I started with Kuba in January, was that something that I finally found easy. I remember trying to get 5000 cal down in 3 meals throughout the day. I was un organised and just did whatever came first through the day
I was obsessed with calories and not nutrition quality, I was consistently bloated and feeling s**t, progress was decent, since we split meals into 6, while in a deficit, I was still consistently making progress! Unless I slipped up…

Kuba taught me the importance of a routine and how routine will make this whole process as easy as a joke , so thank you for that

If you sleep and wake up at the same time, eat at the same time, everything else just fits in perfectly

So while my appetite is insanely good , bodyweight unfortunately refuses to go back down since I slipped up, it’s time to go into a push-up phase as my body is fighting me more and more so we need to definitely pull back.

Time to grow now!
If you are someone that is quite experience at the gym floor. done it for a few years and want to take the whole journey and 10x the results. If your priority is getting stronger while looking better. This is where I shine.

If you need help reach out and we can have a talk on, how can I help you achieve your goals!


Photos from Sematriux's post 08/03/2023

Back is getting thicker, thats what we like to see

We are almost out of dieting Phase- its the start of 9th week. We are 8kg down since December.

Energy is still high
Pumps are still great
Still pumping PRs across the board!

Once the push up phase starts, we will be cooking 😈

i have never done a push up to the same extend we will be hitting it this time.

Excited yet it will suck ruining this great physique until we cut down again

Photos from Sematriux's post 15/01/2023

absolutely transforming 10 months in to the process so far.
March 2022 - Jan 2023

77kg to 83.7kg
Total of 6.7kg in a year. Darryl has ben an exceptional individual who adhered to everything with astronomical accuracy to daily tasks

His ability to train hard, adhering to the programme and nutrition is like no other.

It has been a long road, full of tiny little wiggles that he had before he even came to me

Long story short, he worked extremely hard to get everything fixed and now we are almost ready to do our biggest push up yet .

within the next year, I’m certain we can do some freaky things with him

Congratulations Darryl!!


I get this question asked quite a lot

how do I get a thinner waist and how to get abs

in reality it’s simple yet very brutal if your genetics give you a wider you unfortunately never have an incredibly tiny waist. If you can’t see your abs, unfortunately you’re just holding too much fat. so in order to 1st see them you need to go into a negative energy balance until you’re happy with how they look , then maintain from there

There are a couple of things that you can do to minimise your waist

The main obvious one would be reducing the body, the leaner you are the less fat you are going to be holding allowing you to actually see abs and see that waist thinner

however even this has its limitations depending on the genetic disposition

this is where understanding bodybuilding really comes in handy

by creating a wider upper body through the shoulders and the lats as well as thicker legs and glutes

it will make our waist seem smaller by comparison.

if you grab something big and put it next to something bigger, that big thing won’t be as big

when it comes to having a very good control of your abs I would definitely recommend vacuum training as well which will be able to shape you a little bit better

If you have any more questions please leave a comment or message me


New volume PR for 16- the goal is 20. bench is something that Peter really struggled with, however it seems like we finally managed to fix the problems for time being.

by constantly getting enough calories with the right nutrition we are able to squeeze more and more reps from all of my clients every training day

in reality all you need is the one single set in order to build more muscle

more volume never means more intensity but more intensity can accumulate more than enough volume in one set if one knows how to take a set all the way there.

In this video I have Peter set up on the incline Smith bench it’s much easier on the shoulder and you dont need a spotter so it gets rid of any mind blocks

The reward to risk ratio is significantly better than that of a flat bench


Progressive overload for newbies


Want to start progressing at the gym with absolute confidence?

Here's your lucky chance to win a Programme with few extra goodies to encourage you to take the first steps to the better YOU

Follow, Like, Share and Tag 2 friends!



Many of us suffer with some sort of mental health problems, be it ANXIETY, DEPRESSION or even ADHD
The sad part is for those who dont suffer expect many of us to be 100% fine. When reality its a daily struggle for many.

Not every condition is visible and many of us pretend to fit into society. We dont always want attention and we don't always want to show it so people dont look at us in a different way.
If you are suffering with it, its okay not to be okay. Its okay not to always want to talk about it. If someone keeps pressing you to speak up about it, it becomes devastating and a trigger point for many.

As silly as it may sound, always ask if they want to talk about it. If they dont want to, the best thing you can do is be a good friend. Change the topic or sit there in absolute but comfortable silence. You dont always need to have a solution for them. In many cases you won't.

When I started my journey as a Coach, all I wanted was to beast people with hard training. As I got more and more successful, many of my clients are the ones that suffer. In addition my fiancé .rii.ta_ suffers with a handful.

All of you guys INSPIRE me to have better understanding of what goes on in our heads when we are like that. There are things that you can implement to try and get better. What are they?

In my honest opinion the most important part of being healthier mentally is creating a routine so you never lose control in life.

GOALS - if they scare you, if they make you want to quit. They are worth it! (Creating a routine will keep you on track)
EXERCISE - regularly to promote the release of endorphins. Each time you exercise you SHOULD apply progressive overloading in order to keep reaching new heights
HEALTHY DIET - we need to promote hormonal balance and this can be supported by a balanced diet. If you want to take it even further get a specialised blood test to see your deficiency
GOOD CIRCLE- if your friends are rubbish and all they do is drink and drugs, eat s**t and do nothing of personal growth it will rub off on you

There's much more to mental health and 1 size doesnt fit all.

Thank you to my fiancé and clients for this growth

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