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Precision Performance Coaching

Phone: +61 421 948 818

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25.01.2022 Getting to know me time! I thought I would start making a few posts about me as a person rather than just showing what I do. It’s really easy to get stuck in the cycle of just sharing client results, training and nutritional context, but never letting your audience know you as a person which is also important. So what’s something to know about me?... Well I do take my clients results pretty personally. I want them to excel not just in their fitness journey, but in other aspects of their life. When things aren’t progressing I take it upon myself and can spend hours troubleshooting and trying find them a solution. If it’s out of my scope of practice then I refer them to some who has the answers. Why do I want them to get the result? Because in my experience it’s very rewarding physically/mentally to make progress and I want to share this experience with them. Over the years it has completely changed my clients for the better - nothing is more motivating then seeing them progress and reach their goal which they never thought was possible. One of the many reasons why I heavily push performance in training is it gives you feedback - either you get better or you don’t. Taking your client’s results personally IMO can be very beneficial for any coach because you will continue to improve your craft, keep learning and be adaptive to your client’s needs. When things stall they can trust that you will come up with a solution because you really care about their results.. I’m partly too stubborn to ever accept not being able to help someone haha. Anyways that’s all for now fam More to come If you are interested learning more about me check out my blog via the link in my bio and let me know if you have any questions! --------------------------------------------------- Currently taking online clients - DM for more info! ----------------------------------------------------

24.01.2022 Hey peeps Hope you are keeping safe and enjoying gym plus this great weather. PPC has some news! We have been making upgrades to our current services and systems within the brand. We are excited to announce that our premium online and face to face service now offers 3 months of personalised supplementation on-going, delivered straight to your home.... This is for any of you who feel overloaded with decisions within your daily life For clients that would like the convenience of having supplements that are specific to their goal and current needs. No more wasting time and thousands of dollars unnecessary products. Please inbox or head to our website (link in bio) for more information. If you are interested learning about supplementation and building your dream body check out blog via the link in my bio and let me know if you have any questions! --------------------------------------------------- Currently taking online clients - DM for more info! ----------------------------------------------------

23.01.2022 Not a long post today, just spreading some positive vibes at such a tough time for everyone. #strongertogether If you are interested learning about having a positive mindset please body check out blog via the link in my bio and let me know if you have any questions!... --------------------------------------------------- Currently taking online clients - DM for more info! ---------------------------------------------------- See more

23.01.2022 Client Spotlight Amazing work Sareen Starting Body weight: 92kg ... Current Body weight: to 83kg Timeframe: 16 weeks Goal: Fat loss Training: 2 days Upcoming goal next year: Physique show MUST READ Thought I would spotlight my client Sareen who has absolutely rushed the first 16 weeks of working together. We are almost 10kg and we are starting to see some big changes in his physique. Over this 16 week period my appraoch as a coach was to help Sareen understand the importance of executing daily goals to reinforce new behaviour. Daily repeated actions become ingrained habits, these new habits have really propelled him forwards over this 16 weeks. Sareen wanted to look different at a lighter bodyweight so the objective has been to focus on driving performance in the absence of calories (energy deficit) so we can retain muscle mass and shred away the bodyfat. So far it has worked extremely well! Sareen has a few more weeks of dieting until we get to our goal. Then we embark on a serious gaining phase that will take his physique to another level. Really proud of what we've done brother, can't wait to see what results we achieve in the future. Nothing is more motivating than progress. Watch this dayum space for future updates in Sareen's progress. If you are interested learning about fat loss and building your dream body check out blog via the link in my bio and let me know if you have any questions! --------------------------------------------------- Currently taking online clients - DM for more info! ---------------------------------------------------- #

23.01.2022 No gym, no problem! Meet my UK sensation Ella, who has achieved some awesome results while the UK has been in complete lockdown. Ella reached out 4 weeks into lockdown because she needed accountability and guidance tackling her long term goals to change her body composition. Me: "I'm your guy fam" ... Optimising body composition is difficult with only home equipment (bands, light dumbbells etc) but not impossible. At home having enough stimulus (weight) is a big limitation therefore getting the desired result (maximum muscle retention) is harder for us to acheive. So the main objective during the lockdown was to really push the weight loss for 12 weeks, which you can see which we did. Stripping off a lot of the body fat has put us in a great position to really drive some muscle growth. The plan now is to embark on a six month gaining phase. Gyms are now opening up in her country so the real work is about to begin. Let's go Dedication has no limitation If you are interested learning about fat loss and optimising your body composition please check out blog via the link in my bio and let me know if you have any questions! --------------------------------------------------- Currently taking online clients - DM for more info! ----------------------------------------------------

22.01.2022 Why everybody should lift weights There is this big misconception within the fitness industry that lifting weights is only for the people who want to get jacked. I'm here to tell you fam how this isn’t true.... When I first started coaching this is something that used to come up in my initial consultation. "I dont want to build muscle and get stronger, I just want to get healthy" Here the thing, muscle and strength loss will take place as we get older unless we take action. Research has demonstrated that up to 40% of your total muscle mass is lost between the ages of 20 and 60. Why is losing muscle mass a problem? Muscle mass loss has been connected to a decline in metabolic health, increased risk of osteoporosis and disability in the elderly, increased risk of diabetes and a shorter lifespan. Yes, a strong and more muscular version of yourself will live longer. So lifting weights in my opinion is one if the healthiest things you can do as you age. The physique you achieve along your journey is the byproduct of your continued progress in the gym. All men and women of any age should include some weight training into their weekly weight training for their long term health. If you are interested learning about weight training and building your dream body check out blog via the link in my bio and let me know if you have any questions! --------------------------------------------------- Currently taking online clients - DM for more info! ----------------------------------------------------

20.01.2022 Does your back hurt when you deadlift? Wasup peeps! I’ve been meaning to touch on this topic for quite sometime, so I figured now is that time. ... Some clients I’ve dealt with in the past avoid the deadlift because of the back pain they have as result of performing this particular exercise. If you are experiencing back pain when doing the deadlift, it’s most likely because of how you are doing it. When it comes to executing the deadlift, the start is everything. Being able to create tightness and get into an optimal starting position will allow you to finish in a strong position. The importance of a good setup is to allow the lifter to generate as much force as possible into the floor. Think leg drive or leg pressing - essentially pushing the earth away. An inefficient movement pattern will cause the body to compensate because that load has to go somewhere (your back). The lower back is a prime stabiliser and not a prime mover. Let the legs do the work and your back and future gainz will thank you. #executionmatters Hope that helps peeps If you are interested learning about the deadlift and how it can help build your dream body check out blog via the link in my bio and let me know if you have any questions! --------------------------------------------------- Currently taking online clients - DM for more info! ----------------------------------------------------

20.01.2022 Build up your single leg strength It's nice to believe that we are all symmetrical, but performing compounds over time produce imbalances which, when not addressed, can lead to injury and limit our progress. To be honest, single leg work is something I used to neglet in my programming. Since it was never a focus I simply never improved.... A bit of single leg work is great for any lifter to have in their arsenal. Unilateral lower body exercises are great at reducing imbalances, which then carries over to help your bilateral movements (squats and deadlifts). Yes you do use less load, but the benefit of less loading on these movements is the fact they require less time to recover so they can be trained frequently throughout the program. The more you do them the quicker you will improve. When it comes to programming you should structure it appropriately. I perform my squats and deadlifts earlier in the workout, then introduce unilateral exercises later in the session to work on the imbalances. Do your single leg work bruh. Hope that helps fam Stay safe If you are interested learning about programming and strength training check out blog via the link in my bio and let me know if you have any questions! --------------------------------------------------- Currently taking online clients - DM for more info! ----------------------------------------------------

20.01.2022 ISO Gainz Updated - During lockdown my exercise selection was limited by lack of equipment, but really a barbell is all you need! A barbell allows you to make progress, which is the most important thing when it comes to changing your physique - With limited exercises I was able to prioritize my deadlift, Romanian deadlift, Bb bent over row, Bb floor press and Bb shoulder press.... Here are my results over a 3 month period: - * Deadlift 160kg for 10 reps 200kg for 11 reps - * Romanian deadlift 100kg for 10 reps 170kg for 10 reps - * Bb Shoulder Press 60kg for 8 reps 95kg for 7 reps - * Bb Floor Press 110kg for 7 reps 140kg for 8 reps - * Bb Bentover Row 80kg for 10 reps 110kg for 12 reps - I used a variation of rep ranges (6-20) to progress the weight from each phase. I focused on making strength progress through multiple rep ranges because, in my opinion, strength imrpovements through lower rep ranges (1-5) is more neurological adaptations, but strength progressions through higher reps (6-15) is more associated with muscle growth - Hope that helps fam - Stay safe - If you are interested learning about muscle building and strength training check out blog via the link in my bio and let me know if you have any questions! --------------------------------------------------- Currently taking online clients - DM for more info! ----------------------------------------------------

19.01.2022 Do we need to change exercises for fat loss? This deserves a whole article but once again I’m limited on word count so I'll keep it short and get straight to the point. Something that a lot of people don’t realise is that exercise itself does very little for fat loss. ... Fat loss is governed by energy balance, which is basically calories in versus calories out. Reduction in caloric intake (which is your nutrition) and regulating your energy system work (mainly through cardio) is your path to success. So the training objectives and exercise selection stay the same. What built the muscle will keep the muscle. Reduce calories, increase cardio and continue to drive up performance. It will be harder for sure, but it should continue to happen up to a point. This is secret to muscle retention and continued fat loss comes from sustaining your caloric deficit through these variables. Hope that helps fam Stay safe If you are interested learning about fat loss check out blog via the link in my bio and let me know if you have any questions! --------------------------------------------------- Currently taking online clients - DM for more info! ----------------------------------------------------

18.01.2022 Real talk peeps What actually matters for getting results. Is it genetics? Yes this helps, some people picked the right parents.... Is it intelligence? No, We all know people with great physiques that are cooked AF (they know who they are too) Is it hard work? Mmm, this helps, but only to a point. I see people in the gym who work very hard but dont really progress. Is it just luck? No, if people create luck through preparation then an opportunity will present itself. The answer you are looking for is mindset. This has been me countless times this year: I can't be bothered training today This happens alot fam, but I just do it anyways. I get intimidated by the weight on the bar, but I try anyways. I couldn't get striated glutes on bodybuilding stage, but I'll try again anyway. Covid-19 formed alot of doubtful thoughts about my life and business, but I stayed positive and found opportunities for growth, physically and mentally. Even watching the NBA playoffs this year, all these athletes are phenomenal, but what truely separates them from one another is their mental performance which is superior to their physical performance. Mental strength is something we all have, it just has to matter. This is what separates people getting results from the people who claim they dont have time or have money to get the help they need. Hope that helps peeps

18.01.2022 The benefits of limited variation One thing I've learnt through this lockdown is how to go back to basics. There is really no need wonder what other exercises can be used, barbell movements alone will get your physique a long way. Lockdown version 1.0 and 2.0 has allowed me to really priotize a select few exercises. Through these I have improved my movement proficiency, leading to some huge strength progressions.... One of the most noticeable has been the Seated BB Shoulder Press. The frequency for this lift has fluctuated between 2-3 times a week over the past 6-7 months, focusing on strength progressions in the 6-15 repetition range. As a result this lift has improved from: 65kg x 6 reps = 76kg max 100kg x 6 reps=118kg max Limited equipment has brought some interesting ideas and nuance to my understanding of programming which is definitely paying dividends. Stay safe #3weeks If you are interested learning about programming and building your dream body check out blog via the link in my bio and let me know if you have any questions! --------------------------------------------------- Currently taking online clients - DM for more info! ----------------------------------------------------

18.01.2022 Lockdown physique update 2.0 Last update (4 weeks ago) BW: 83.6kg Fat%: 8.8... Skinfolds(9): 59.8mm Current BW: 84kg Fat%: 9 Skinfolds(9): 61.6mm The steady grind continues during lockdown 2.0, and we making gainz fam. Body weight is trending up as you can seen and I'm hitting my weekly performance markers during training. I'm looking forward to the next phase because its time to play with heavy intensity loads. Chasing those nuero adaptions will help drive the hypertrophy stimulus. It's important to constantly add load to the bar overtime. Why? Because the difference between the physique you have and the phsique you want is the load on the bar. #traintoimproveyourcapabilities If you are interested learning about programming and how it can help build your dream body check out blog via the link in my bio and let me know if you have any questions! --------------------------------------------------- Currently taking online clients - DM for more info! ----------------------------------------------------

17.01.2022 Hey everyone! I hope you’re keeping yourself safe and staying active during this tough time. I’ve got some awesome news to share for PPC. We have a special offer for all new members who sign up to our team over the next 12 weeks. We will be including ALL of the following for FREE!... * Initial consultation * PPC T-shirt/singlet or hoodie * PPC Water bottle and * Copy of my e-book (Beginners Guide to Performance) Don't miss out on this great limited-time offer. It will end on November the 2nd so please inbox me or visit our website quickly because online coaching spots are limited. To all existing members of PPC you've all been well taken care of, Munz got you covered

17.01.2022 Client Spotlight Goal: Fat loss Timeframe: 12 weeks... Starting body weight: 111kg Current body weight: 102kg Milestones: - 180kg deadlift - 140kg squat - 120kg bench training: 4 days Upcoming goal next year: Physique show MUST READ Meet Nigel He reached out through instagram because he saw the importance of having guildance and accountability to get the results he wanted. My man is very young with so much potential, and it's been a pressure working with you my friend. Even though he is very new to lifting weights, Nigel has shown complete trust in the process and myself. He has displayed a work ethic that will without a doubt take his phsyique very far. Let the grind continue. If you are interested learning about fat loss and building your dream body check out blog via the link in my bio and let me know if you have any questions! --------------------------------------------------- Currently taking online clients - DM for more info! ---------------------------------------------------- #

15.01.2022 My Journey Even though it's two years between these photos the results on the right have actually taken 10 years. I've been able to learn some valueable life lessons from building my physique. I really think these are worth sharing and hopefully they can help reach your own training or life ambitions. 1. To suceed in any large venture in life, you need to plan, prepare and commit to daily tasks.... 2. You can only really understand what you are exposed to so read and put into practice what you've learnt. 3. If your values are solely based on how you look, its not going to set you up for long term success. 4. You won't achieve great results from casual effort. Great things come with sacrifice. 5. Do things that your future self will thank you for, this goes with anything in life. 6. Getting to the highest level in ANYTHING will require the highest level of commitment. 7. Your mentally is what separates the people who get the result to the people who claim they dont have time or have money to achieve what they want in life. 8. We dont always control what happens to us, but we do always control how we interpret what happens to us, and how we respond. 9. Being leader becomes harder if you expect people to practise what you preach when you don't practise what you preach. 10. Your circle will ultimately dictate where you end up in life. As you see the journey goes much deeper than just the physical transformation. Stay safe fam

15.01.2022 Happy Monday So I was talking to ma boi Josh over the phone and he had some business ideas which I'm excited for him about. We discussed some formulas for success in any business venture and thought I would use some of those examples which also apply to programming. So let's talk strategies vs tools. ... When it comes having a goal and designing your own program its important to first formulate your strategy - the big picture. There needs to be a long-term plan for the goals you are trying to achieve. Tools are used to accomplish a certain parts or steps towards that strategy. Focus solely on tools can lead to missing the the big picture. We see it all the time "4 weeks to a swole chest", or "8 weeks to a swole ass". It might help a bit in the short term but there is no long term goal, no sustainability. When choosing a goal make sure you structure a long-term strategy. You should find the tools within the strategy to sort themselves out. If you are interested learning about programming and how it can help build your dream body check out blog via the link in my bio and let me know if you have any questions! --------------------------------------------------- Currently taking online clients - DM for more info! ----------------------------------------------------

14.01.2022 How Ken is getting results First of all, I’m really proud of my man Ken and what we’ve been able to achieve over these past 6 months. Before coaching, Ken didn’t have any structure with his training and nutrition. Studying accounting took up a large portion of his schedule each week, limiting his opportunity for results in the gym. Demotivated from his lack of progress and his constant back injuries, he decided to reach out for guidance and accountability.... Fast forward 6 months my man is up 5kgs in body weight and training 5 days a week. We’ve implemented flexible dieting approach that fits in with his busy study schedule. His results have helped him dramatically with his high volume of tinder swipes It’s very hard to get a smile out of Ken, but I’m sure he’s pleased with his progress. Ken is getting results because we have found a training and nutrition system that supports his goals and current lifestyle. He is a client that really cares about his progress and performance. Since he’s constantly improving from phase to phase, this keeps my man motivated and very consistent. Well done brother, excited to see how your physique progresses throughout this year. #dowhatworkforyou #getsomeaccountability #makeprogress. If you are interested learning about nutrition/training and how it can help build your dream body check out blog via the link in my bio and let me know if you have any questions! --------------------------------------------------- Currently taking online clients - DM for more info! ----------------------------------------------------

13.01.2022 Hey Peeps, Last week I posted about Lisa's comp prep plan moving forward after we decided to push for Season A next year. This week I have shared on my website Lisa's comp prep journey is explained by her very self. Here is a little snippet of her story:... "During this initial fat loss, I lost a lot of water weight and noticed a dramatic change around my mid-section, with the appearance of a much more visible waistline and hour glass figure, where I had previously been more of a pear shape. During this fat loss phase I chose not to consume alcohol, focused on consuming more whole foods and increasing my fibre intake. I came out of this phase feeling confident and incredibly proud of what I had been able to achieve with Munya’s support. I believe that Munya’s patience with me, constant support, and brutal honesty about how hard it was going to be to compete, were imperative to this amazing result." If you are interested in reading the rest of Lisa's comp prep experience check out the blog via the link in my bio and let me know if you have any questions! Awesome work once again Lisa --------------------------------------------------- Currently taking online clients - DM for more info! ----------------------------------------------------

12.01.2022 This is special, Lisa surprised herself. Before you swipe and see Lisa’s stage photos and the 8 medals she took home I think it’s important to put more context to this transformation. Her getting on stage and placing in all her categories is just the snapshot. When I first met Lisa 2 years ago she mentally wasn’t in a good place. Her struggles with mental health and an eating disorder needed to be addressed before we even considered stepping on stage.... This isn’t talked about enough but if you mentally aren’t ready, bodybuilding will expose you. We needed the time to build the habits and mental fortitude that is required to go through and recover from a contest prep. This transformation has not been easy for her or myself as a coach. I’ve learnt how important it is to be patient and allow the athlete the right amount of time to develop the habits and consistency needed for long term success. This transformation goes much deeper than the physique you see on stage and the 8 medals she won. She really did exceed her own expectations and as a coach I’m so happy for her. I’m sure it’s only the beginning of something special, awesome work homgirl. Watch this space

12.01.2022 New Podcast Episode Is Now Live!!! (link is in the bio) This episode features our very first guest Lisa, who just recently competed in her first physique show. I sat down with Lisa and talked about her upbringing, journey before the stage and plenty more.... If you are someone who has struggled with anxiety, PTSD, depression and eating disorders you don’t want to miss this episode, there is so much to takeaway. We are really trying to provide you guys with as much value so your feedback is always appreciated. Enjoy peeps Video by my man David @davegrosso @purposemedia_co If you are interested learning more about dieting and building your dream body check out my blog via the link in my bio and let me know if you have any questions! --------------------------------------------------- Currently taking online clients - DM for more info! ----------------------------------------------------

12.01.2022 END OF COMP PREP Big shoutout to Lisa on achieving her best physique to date, Munz is a proud coach. We have been working together for about a year and It been truly amazing being a part of your journey and watching you make big changes physically and mentality. I've learnt so much coaching you in the process and I'm sure you have too.... The original plan was for Lisa to compete in season B, but after our conversation last week we have decided to push towards season A next year. So yes, we've had to end our comp prep until current circumstances improve. The plan moving forward is to bring up body fat levels to healthy ranges ASAP before to we can commence our building phase (let's get strong AF). If you thought this end product was impressive wait till you see Lisa version 2.0. Watch this space fam because we taking things to another level. If you are interested learning about comp prep and building your dream body check out blog via the link in my bio and let me know if you have any questions! --------------------------------------------------- Currently taking online clients - DM for more info! ----------------------------------------------------

10.01.2022 Hey peeps Current body weight:87kg Current macros: 230P/501C/80F... Training has been great over the last few months. Before signing with Brandon training was consistent, but my nutrition needed some improvement. I find compliance hard when there isn’t a goal, so I reached for some accountability and man it’s made a difference. My training at the moment is centered around building muscle. I guess it’s been like that for the last 10 years, get bigger and stronger, simple goal but quite difficult to achieve without some methodical planning. When it comes to adding more lean mass and getting stronger it’s important to ensure that you are eating enough food to see your scale weight increase. Yes, this can be done by eating at maintanence, however this is sub-optimal and it’s already difficult to achieve the outcome we want With my (mainly advanced) clients who have a similar goal I tend to sit them in slight surplus. In terms of strength we focus on getting stronger within certain rep range and across multiple sets. IMO When training for maximum muscle mass this is more correlated to strength progressions within the 5-12 rep ranges. Strength progressions in reps lower than 5 will likely lead to improvements in the nervous system. Hope that helps peeps #strengthforreps If you are interested learning about programming and how it can help build your dream body check out blog via the link in my bio and let me know if you have any questions! --------------------------------------------------- Currently taking online clients - DM for more info! ----------------------------------------------------

10.01.2022 Hey fam! Some great news peeps The PPC website recently got a transformation of it's own. We wanted to give it a bit of a refresh and also most importantly a redesign to optimise for speed and also allow for future growth for all of the exciting things we’ll be launching at PPC soon. ... Take a look via the links page in my bio (another update addition!), check out some of my awesome client’s transformations and stories about their journeys so far and let me know what you think! This wouldn’t be possible without the great work of Sophie, who is the best Web Designer in the business. If you'd like to have your own custom designed website created too make sure you reach out at [email protected] Plus, don’t forget to stay tuned for even more exciting things to come on the PPC website and for the team soon!

09.01.2022 Are you improving? So what do I mean by improving? I’m not talking about constantly searching for a bigger pumps in the gym as a measure of progress. A good pump is more a subjective metric and not an objective performance metric. Don’t get me wrong, pumps are nice and they have their place, but constantly chasing feelings like the pump will only limit your ability to detect your stalling effort.... Instead of focusing on the pump, I’m constantly measuring my strength level across specific exercises, prescribed loads and sets. Training after all means getting better at something. In this instance I’m focused on getting better at lifting weights. Throughout my training years the objective over the course of a training program is to lift more. If that’s the result, I’ve improved. #loadmatters Hope that helps peeps If you are interested learning about programming and how it can help build your dream body check out blog via the link in my bio and let me know if you have any questions! --------------------------------------------------- Currently taking online clients - DM for more info! ----------------------------------------------------

08.01.2022 My clients know that a big part of their success comes from being structured and organised throughout the day, week and year. I focus on helping them develop the mindset of doing things in a proper manner which decreases their stress, gives them control and a more clear path towards their goal. Hope you guys enjoy the video ... If you need some help with goal setting and building your dream body check out my blog via the link in my bio and let me know if you have any questions! --------------------------------------------------- Currently taking online clients - DM for more info! ----------------------------------------------------

07.01.2022 Lockdown 2.0 So here we are facing another lockdown, I hope that everyone has a plan on how to look after their physical and mental health. This environment can really cause things to spiral in your life so its imperative that make the necessary adjustments to the pandemic and continue a daily routine. Falling more into a lathargic lifestyle with no structure can cause anxiety and depression, leading to no exercise activity, undereating or overeating for some. ... If this is something you need help with please reach out, I'm happy to offer some free advice on how you can structure a daily routine that somewhat conducive to lifestyle pre lockdown. A chaotic environment is a chaotic is mind so here are a few steps to keep you on the right track: Step 1. Structure in your work schedule for the week, then structure in some sort of physical activity. This can be anything - home workout, yoga, skipping or even a daily walk. Step 2. Organise a way of eating that compliments your adjusted lifestyle. If you are now working from home and your environment is more sedentary, then adjust your caloric intake to meet your daily requirements. Step3. With this new found time, learn a new task or skill. Our lives are are constantly on autopilot so this is a great time to hit the pause button and acess what you really want or makes you happy. Make it part of your daily routine to focus and work on yourself, you will probably never be given a better opportunity. Hope that helps fam Stay safe If you are interested learning about structuring your daily routine check out blog via the link in my bio and let me know if you have any questions! --------------------------------------------------- Currently taking online clients - DM for more info! ----------------------------------------------------

06.01.2022 ISO Gainz Updated During lockdown my exercise selection was limited by lack of equipment, but really a barbell is all you need! A barbell allows you to make progress, which is the most important thing when it comes to changing your physique. With limited exercises I was able to prioritize my deadlift, Romanian deadlift, Bb bent over row, Bb floor press and Bb shoulder press.... Here are my results over a 3 month period: * Deadlift 160kg for 10 reps 200kg for 11 reps * Romanian deadlift 100kg for 10 reps 170kg for 10 reps * Bb Shoulder Press 60kg for 8 reps 95kg for 7 reps * Bb Floor Press 110kg for 7 reps 140kg for 8 reps * Bb Bentover Row 80kg for 10 reps 110kg for 12 reps I used a variation of rep ranges (6-20) to progress the weight from each phase. I focused on making strength progress through multiple rep ranges because, in my opinion, strength imrpovements through lower rep ranges (1-5) is more neurological adaptations, but strength progressions through higher reps (6-15) is more associated with muscle growth. Hope that helps fam Stay safe If you are interested learning about muscle building and strength training check out blog via the link in my bio and let me know if you have any questions! --------------------------------------------------- Currently taking online clients - DM for more info! ----------------------------------------------------

06.01.2022 Hey fam! So you’ve been training for a while and you’re looking to make progress and maximise those gainswhat should you do next? Should you increase the weight, the reps or the number of sets? Here are my thoughts

05.01.2022 GYMS ARE OPENING Before I update you on my current progress, just letting all you peeps know that currently I'm offering online and face to face coaching for people are who are looking to make some changes for summer. If the lockdown has caused any setbacks or some unwanted weight gain please inbox me and I would be happy to help. Training update... Who's excited to training in a gym? I know I am, never thought I would miss doing a set of cable flyes, but here we are fam. Anyways, I'm just about to finish off my slight deload this week before I begin my next phase. No major adjustments for next phase, the plan is to add a few cable and machine-based movements. I'll be sticking with my 4 day split, which I'm really enjoying. I have performance markers that I plan to hit on certain movements. Volume will remain static throughout this phase since I am pushing for slightly higher loads. The video above shows 90kg seated shoulder press for sets of 8 reps (previous best was 5 reps) which was huge personal best this phase. I think I could potentially hit 100kg for about 6-8 reps next phase if everything goes according to plan. Watch this space peeps Make sure you do your cable flyes next week, I'm sure they've missed you If you are interested learning about programming and how it can help build your dream body check out blog via the link in my bio and let me know if you have any questions! --------------------------------------------------- Currently taking online clients - DM for more info! ----------------------------------------------------

05.01.2022 Client Results Meet Sareen Timeframe: 6 months... Milestones Bench Press: 120kg for 6 reps Squat: 120kg for 10 reps Rack Deadlift: 211kg Goal: Fat loss Training: 4-5 days Upcoming Goal next Year: Photoshoot MUST READ Meet the Robot I call Sareen the robot because he loves EVERYTHING systemized (same same all the time). Sareen is an accountant so he's already very busy and overloaded with daily decisions. When it comes to structuring his training and nutrition Sareen prefers not to do any calculations or make any informed decisions on his own. He simply gives me complete control over his diet and training because it makes his life easier. His goal was to build muscle. Given his body composition to begin with I opted to first go on a fat loss phase which was broken up into 2x12 week blocks with a diet break in the middle. Sareen was extremely pleased with the result and now has a photoshoot scheduled in near future. In his current block we are currently building food volume before we competence another fat loss phase and big the shredz!!!! So proud of you brother. Let the grind continue. Gyms are opening fam If you are interested learning about fat loss and building your dream body for summer check out blog via the link in my bio and let me know if you have any questions! --------------------------------------------------- Currently taking online clients - DM for more info! ----------------------------------------------------

04.01.2022 Hey peeps Man it’s been a while since I made a post. You guys have really been enjoying my Instastories, but I still want to provide some value for you on here. A lot of people on my socials seem to be intrigued by what I do with my clients so I thought I would kick things of with a post about the special Lil miss Kathleen. ... With only a few weeks left of her gaining phase, Kathleen has done an exceptional job this year (given the circumstances) developing her physique. We put a big emphasis on shoulder development so we can really accentuate that X frame. Looking at this progress photo you can see her hard work has really paid off. It’s almost time to chisel away at the body fat and bring her first package to the ICN physique stage. When it comes to Comp prep, it doesn’t start 12 weeks out or 20 weeks out, it starts a few years out - especially if you plan to develop your physique to a point that it’s competitive on stage. Kathleen has been working on her physique for 7+ years, putting her in a great position physically and mentally for the path that lies ahead. This journey will be tough no doubt, but the hard work of building muscle has been done, let’s showcase it to the world. Let the grind begin! Watch this space peeps,something special is coming

03.01.2022 Structuring a new training phase I’ve just put together my new program for lockdown so thought I would cover a few basic aspects of a successful training phase for muscle mass and how I go about putting my program together. 1. Nutrition intake... The first thing I take into account is organising my nutrition to allow me to perform. Adequate nutrition is not the only way succeed when it comes building muscle, but it’s an important factor. When it comes to building muscle, performance is my indicator to assess if what I'm doing in training us working. So, I set my caloric intake to an amount that will support training (note: intake varies among individuals). 2. Training For this phase the goal is to prioritize my posterior chain. During the first lockdown training consisted mainly of pressing exercises. When it comes to this particular program, the load prioritising these specific bodyparts will be placed first within the training phase while other body parts take a back seat. This means the volume load (weight x sets x reps) and volume landmarks are put in place. Increases in weight and reps are the primary focus to access whether performance progression has occurred. This is defiantly a big over simplification and will vary with each individual, but fam I'm limited on world count. 3. Recovery This part also deserves a whole article, but I'll do my best to get straight to the point. Recovery for me includes optimsing the post-workout window with carbs and protein, mobility, daily walks and deep breathing to support parasympathetic state (rest and digest system). Lastly, but definately the most important for recovery in my opinion is sleep. Ensuring I get 7-8 hours of interrupted sleep every night. Hope that helps fam Stay safe If you are interested learning about structuring your daily routine check out blog via the link in my bio and let me know if you have any questions! --------------------------------------------------- Currently taking online clients - DM for more info! ----------------------------------------------------

03.01.2022 Difference between training and working out. I hope this video gives you some insight on this top. It was also time for my cute puppy to make an appearance.... Meet Nala Enjoy peeps Video by my man @davegrosso @purposemedia_co

02.01.2022 Finishing of this training phase with a volume PB. 135kg bench for sets of 8 Anyways wanted to talk about motivation For me motivation is something that comes in waves. Over the years I’ve gone through my highs and lows. What’s kept me going during periods of low motivation was my foundational daily habits. These require less energy to perform and are a better system for me to leverage on reaching my my goals. Its going back to why I do what I do.... I’m sure you’ve also gone through your highs and lows when it comes to being motivated, so what can help carry you through is the discipline you’ve built over time. If you are someone who still struggles to be disciplined at times of low motivation then it’s time to reflect on why you are training in the first place. Hence why it’s important to have a deeper reason for training than just improving your physique - a goal of having a better body has to align with your inner drive otherwise it becomes a real effort to stay consistent. Nothing new here, but I feel sometimes this simple stuff is easily forgotten. Stay safe peeps

02.01.2022 New Article Peeps! So you’ve been training for a while and you’re looking to make progress and maximise those gainswhat should you do to next? Should you increase the weight, the reps or the number of sets? Check out my recent article on the(link in bio) to hear my thoughts, and to learn how you can get the most out of your own training.... --------------------------------------------------- Currently taking online clients - DM for more info! ----------------------------------------------------

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