At last!!!! It is soooooo good to be back. Was feeling super unmotivated today having been off for 10 days... had to give myself a few lil pep talks... well @conormccarthy_physique did 😊 .
But it ended up being a whopper back session after all. Got closer to my double bodyweight goal on rack pulls getting a PB of 100kg on set 4 (the goal is now 110kg as I'm sitting at 55kg bodyweight) and moved from 15kg max on DB rows up to 20kgs for reps. .
I mentioned about considering strength dropping but I think the rest was a good break mentally too because I was on a mission once I got started. "The body achieves what the mind believes" after all!! 👍
Now to attempt to get all the carbs in that my coach wants me on.... they are also the highest ive ever been on!! 🐽
Moral of the story... take the rest your body needs! Listen to it! Health is everything and when you return to the gym.. mentally and physically your body will thank you for it!! .
Happy Monday Everyone! ❤
I'm going to give it my all this year, back training with a higher level of intensity. There are people that talk about doing great things then there are people who go out and make things happen. Will be hard but win or lose I'm going to try my best to make things happen this year and keep bettering myself and if I fail I will still hold my head high and say I gave it my all 😊#ribbfnationals#bodybuildingmotivation#determined
Off season shape, current weight is 100kg on the button.
I can't wait to start prep in 2018 but I know I'll hate it when I'm doing it. I just want to be diced to the sox. Keep following the journey I won't be fluffy for much longer 👀
Love my new @peachessports top 😍 Trying desperately do build Dem quads... Really hitting quads and shoulders currently... Which are my main two goals.. 🙋 my secondary goals are building bigger lats and of course glutes 🍑🍑 Also decided to make the decision of holding off until October and i plan on competing in the RIBBF Nationals again and also the WBFF show in November 🙋 Competing again in April just wasn't a realistic goal... I wouldn't have enough time to make a significant difference so myself and the coach had a chat and we said we'd hold off properly plan which shows we're doing in February... 🙋 Taking a rest day tomorrow cause I am dead and wrecked tired so relaxing day tomorrow all for myself 👌❤
Told you we went in last night!
Smashing chest 💥💯💥💯
Nothing better than getting hyped with some new realised rap right before the workout! Am I right? 👌check out @keno.97 and check out @oakgym2016 where all the antics go DOWN💪
This weeks leg day complete here at @oakgym2016
It was rough but I did it right. Last leg session I trained too soon after my meal and I felt sick after every set, tonight tho I was ready and I killed it. Late night sessions for me are my favourite! Full day's of food in my belly and all that energy ready to be used up!
P.S not a single shred to be seen 🙈a lot of meat tho 🙏
Present condition. Shocked to find out I weighed 75.8kg mid day so probably 74.5kg in the morning. Put on 6kg in 6 weeks since I competed in the nationals. Eating 7-9 lean meals every day and 6L water. Will keep pushing forward and get better. #ribbfnationals#hardtraining#Arklow
⬅️day of #ribbfnationals when I'd the best tan of my life (shoutout to @sandracarthy)
➡️yesterday afternoon pre pizza party
I'm not 100% comfortable with this body yet, but in order to grow, we must get used to being uncomfortable.
I'm aiming to improve my physique and grow more muscle, so I have to push myself and work through the discomfort.
Plus, chubbier cheeks take the edge off the rbf so I look semi approachable.
Late night flexing 🌌
You're all probably sick of these pictures but who cares 😂 I find it fun uploading to Instagram on the regular, I also enjoy this social media platform the most out of all the rest of them so I guess you'll keep seeing a lot of me 🤓 or just unfollow 🌝
Anyway I have the best camera set up in the back garden to seriously critique my physique and as I am stepping on stage in October I will be abusing this camera and that beautiful lighting. 👌
A walk, A chat, A coffee is sometimes all you need.
Keeping that relationship healthy with @embikini ❤️ Were always talking about plans and how good we have it! Always planing but also always enjoying the "NOW" I'm very lucky to have more free time on my hands right now and I'm going to use it to its full potential. 🌎🎈
Do I have an arm day? Hell to the nOoOo 😮 I mean I did back in the day but currently I'm just enjoying training biceps or triceps right after my chest, shoulder or back days 👊💥
But I will throw in an odd arm day if my body is aching just for the fact that I want to train. 🌪
Anyhoo 😗 Today was shoulders and biceps and boy did we go in!
Shout out to my friend slash camera man @mantvydasgrigonis go check him out 🤓And enjoy the rest of the evening my peeps ✌️
Anddd that's a motherfucking wrap! 🙏 Just finished off my last ever night in a job that I worked in for 3 years. I learned so much and met some great people and made friends for life, you can't ask for anything else. Now it's definitely on to bigger and better things! The future is bright and I'm fucking ready for it. 💯
Train good eat good and then you will feel good it's really that simple! ☀️ ✅ If you have a bad day just relax it's not the end of the world. Put your mind in the right place and plan for tomorrow!
Meal prep for me is so important I honestly don't go anywhere without meals. This keeps me on track and saves me money in the long run! 💪 🏃& Remember “If you can’t pronounce it, don’t eat it”🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟
Swipe left to see my back development. 👉
I haven't done a full physique update in a while so here I am.🤳 Plans for the next few months ... 🤔 Hmm keep growing and add as much quality size as possible! Blessed to have no injures so training is going good obviously. 🙏
I've officially decided that I will do one more year of men's physique and if there isn't a significant improvement on my placing I will be moving to classic bodybuilding or something along those lines 💪
How to build a good Physique 💡 Consistency! 👉You have to have the same consistent behaviour for many many years. Stick to your guns! And keep believing that the things you are doing today will pay off in the future. I've been doing this for 6 years so far can you imagine another 6? 💡Passion! 👉It's very simple if you don't love it you won't get very far with it. The key is to enjoy every minute of it so that way you don't even notice your progress it just starts to show up. It keeps building and building you keep getting better and better.
💡Luck, Law of Attraction 👉 This definitely has come my way. I'm surrounded by the same likeminded people who are interested in the same things as me! From my parents to my friends to my work colleagues! We are all into fitness, health, bodybuilding, training and so on! This keeps me out of trouble and on the right track. I don't have friends that want me to go out every weekend and pressure me into drinking and falling off my goals. They all want me to succeed as much as I want them to succeed! 💡Patience 👉 Last but not least is patience. A lot of things that I still want to happen for me haven't happened just yet. But it's okay. When it happens it will feel that much better.
On another note many things that i wanted in the past have happened for me! For example being in a right relationship & working in a gym! And not just any gym but a gym that you actually have to work one to one with people a gym that actually cares for you and wants you to succeed!
All these things contribute to great success in my opinion. Use them believe in yourself and keep moving forward. 🙏
Photo credit to my man 👉@mantvydasgrigonis
Few stage shots from ribbf nationals.
So crazy to think it was only a week ago!
I am dying to get back on stage but, I am determined to bring a better package next time I get up there 💪🏻 In the meantime, I'm trying to grow and NOT eat everything in sight.
-Thank you to @martaklinkosz for sending these shots to me ❤️
This time last week we were getting ready for the most anticipated pizza in existence.
So happy i got to bring my little sister, my numero uno with me to Limerick for #ribbfnationals
Sorry for making you take endless pictures of my stomach and making you walk back and forth to the sweet shop.
Loistan forever ❤️
POST PREP UPDATE:
So im getting a lot of questions about how post comp is going, about reversing, my plans now, etc so just a mini update.
So I went out and had a fab night with all my lovelies after the show which consisted of a take away and there may have been 1 or 10 vodkas. 🤣 I enjoyed food for 3-4 days post show. The foods I ate were protein bars, peanut butter, protein spreads, etc. (Again cmon lets keep it real here.. 16 weeks dieting, there were no veggies consumed post show 🤣) Definitely not shocking food choices but not measured or controlled which personally I dont like. My coach got me straight back on a new reverse diet plan and on track again.
With training I took a much needed break a big one... 9 days off the gym. I havent had a 9 day break from the gym in about 3 years even when I travelled I always found a gym so to take that step back for a few days was definitely a challenge but coaches orders to rest and now I am ready to smash my sessions again for our photoshoot in 2 weeks. Your health is your wealth and you need to listen to your body. Something Im learning but @nathan.nelsonpt always knows best. 🌟🌟🌟🌟🌟 .
As for whats next!? The shoot, a healthy happy reverse, lots of healthy flavoursome food, some serious glute and hamstring work and zero bulking. As for shows not 100% sure just yet just enjoying training and having fun with it is the goal 🎉 .
Now clients trained, leggies and cardio done. Time for Sligo to the family and The Jungle Book (cant believe ive never seen it 😂) its the lil things ☺👨👩👦👦
Have a lovely Saturday everyone ❤
Watching Nabba & Ribbf Nationals has seriously motivated me to push even harder. It's all about improving every year and I can't wait to show off this physique shredded come next October! 🙏
Anyway me and @shanedonnelly are back on track smashing legs together and we're seriously going to put the legs to work!
Here is our full leg workout!
1) leg extension WarmUp
3) leg extension
4) Leg press
5) lying leg curl
6) walking lunges
7) smith machine split lunges
8 ) calf raises
9 )smith machine calf raises 👊
Shame I can't fit all these clips into a 1 minute video but anyway you get the idea 🤙