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  • thebiomechanist
    Dr Ciarán Ó Catháin
    @thebiomechanist

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⚡️⚡️ The gym is my playground ⚡️⚡️ I am a firm believer in structured training plans, where progress is recorded and training is monitored closely. This is without a doubt the best way to reach your goals and ensure continued progress.... HOWEVER, I will sometimes plan in training days where I walk into the gym without a session written 😱 I use these sessions to get creative with my movements, figure out new ways of doing movements to target different muscle groups or different parts of a muscle, and experiment with different types of resistance/ loads!! I LOVE these sessions. I put my headphones on and get creative 👌🏻💪🏻... Last Friday I started playing around with the rear delt fly machine and came up with this variation of a single arm rowing movement!! The arced/ semi circle path of the row really allowed me to engage my Lower lat and it felt amazing 👌🏻 give them a go and let me know what you think 😊 I kept the load relatively light and went for high reps focusing on pulling from the elbow 💪🏻
#skulpture #skulpturetips #raisethebar #sportscience #mensphysique
⚡️⚡️ The gym is my playground ⚡️⚡️ I am a firm believer in structured training plans, where progress is recorded and training is monitored closely. This is without a doubt the best way to reach your goals and ensure continued progress.... HOWEVER, I will sometimes plan in training days where I walk into the gym without a session written 😱 I use these sessions to get creative with my movements, figure out new ways of doing movements to target different muscle groups or different parts of a muscle, and experiment with different types of resistance/ loads!! I LOVE these sessions. I put my headphones on and get creative 👌🏻💪🏻... Last Friday I started playing around with the rear delt fly machine and came up with this variation of a single arm rowing movement!! The arced/ semi circle path of the row really allowed me to engage my Lower lat and it felt amazing 👌🏻 give them a go and let me know what you think 😊 I kept the load relatively light and went for high reps focusing on pulling from the elbow 💪🏻 #skulpture  #skulpturetips  #raisethebar  #sportscience  #mensphysique 
⚡️⚡️Full leg session from today below ⚡️⚡️Amazing amazing week end at the @limerick_tattoo_convention where I was lucky enough to add another piece of award winning art by the amazing @daragh_locke_tattoos to my arm 🤘🏻💀⚡️.... super tired after all of the week ends excitement but still got a decent leg session done! Not the best I've done BUT consistency trumps perfection, every time 🤘🏻 check out my story for vids of today's session! #skulpture #skulpturetips #raisethebar #legday #inked #progress ****************************************
Back squat: 60kg *6 , 100kg*6, 120kg*6, 130kg*5, 140kg*5, 150kg*2, 160kg*1, 100kg*10, 100kg*10
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Front squat to box trip drop set *3 sets, 8 reps each set
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Tri-set: leg extension *15 + standing hamstring curl *15 + walking lunges *10
* 4 sets
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Leg press with high foot position and narrow stance: trip drop set * 2 sets, 10 reps first drop, 15 reps second drop, 20 reps third drop.... give it a go 😊💪🏻
⚡️⚡️Full leg session from today below ⚡️⚡️Amazing amazing week end at the @limerick_tattoo_convention where I was lucky enough to add another piece of award winning art by the amazing @daragh_locke_tattoos to my arm 🤘🏻💀⚡️.... super tired after all of the week ends excitement but still got a decent leg session done! Not the best I've done BUT consistency trumps perfection, every time 🤘🏻 check out my story for vids of today's session! #skulpture  #skulpturetips  #raisethebar  #legday  #inked  #progress  **************************************** Back squat: 60kg *6 , 100kg*6, 120kg*6, 130kg*5, 140kg*5, 150kg*2, 160kg*1, 100kg*10, 100kg*10 **************************************** Front squat to box trip drop set *3 sets, 8 reps each set **************************************** Tri-set: leg extension *15 + standing hamstring curl *15 + walking lunges *10 * 4 sets **************************************** Leg press with high foot position and narrow stance: trip drop set * 2 sets, 10 reps first drop, 15 reps second drop, 20 reps third drop.... give it a go 😊💪🏻
Take a deep breath... and jump headfirst #mood #positivevibes #progress #positivity #lunchtime  #thoughtoftheday picture compliments of @thekooplesofficial
#sundayfunday #sundays #sundays  Enjoying a nice relaxing Sunday at the @limerick_tattoo_convention today! Little clip from my back session Friday night 💪🏻.. I posted the full session yesterday if you want to see what I did 👌🏻Sunday is usually a big training day for me, but because I got tattooed yesterday, I re-organised my training week to make today my rest day! Many people talk about flexible dieting and the benefits of that, but I am a strong believer that being flexible with your training is equally important. Yes, structure and progression is important, but training should supplement and improve your life not dictate it 👌🏻⚡️💀 #thoughtoftheday #positivevibes #instagood #backday
#sundayfunday  #sundays  #sundays  Enjoying a nice relaxing Sunday at the @limerick_tattoo_convention today! Little clip from my back session Friday night 💪🏻.. I posted the full session yesterday if you want to see what I did 👌🏻Sunday is usually a big training day for me, but because I got tattooed yesterday, I re-organised my training week to make today my rest day! Many people talk about flexible dieting and the benefits of that, but I am a strong believer that being flexible with your training is equally important. Yes, structure and progression is important, but training should supplement and improve your life not dictate it 👌🏻⚡️💀 #thoughtoftheday  #positivevibes  #instagood  #backday 
Amazing day getting the upper part of my arm finished by the amazing @daragh_locke_tattoos ... will post the work tomorrow ⚡️🤘🏻💀 #tattoosleeve #inked #inklife #guyswithtattoos #skulpture #raisethebar #rocknroll
Check out my story to see the ridiculously talented @daragh_locke_tattoos work on my arm 😝..This is one of his prints 😍... go check his page out too!! He is amazing and one of the coolest dudes you will ever meet ⚡️🤘🏻💀 #skulpture #raisethebar #tattoo #tattoosleeve #inked #inklife #guyswithtattoos
#lunchtime #thoughtoftheday I often find when I constantly put things off it tells me more about what I ACTUALLY want to do and  where I want to go!! For me this is  more telling, than looking at all the things that excite me... it's only now I am beginning to accept that things I constantly procrastinate about are things  that I probably shouldn't pursuit! People will tell you that there is an element of "work" to everything that you just "have to do", and I have always accepted that! But I don't want to anymore...why not turn your passions and what excites you into a lifestyle? That's my #goal 🤘🏻👌🏻#positivequotes #positivevibes #raisethebar
#lunchtime  #thoughtoftheday  I often find when I constantly put things off it tells me more about what I ACTUALLY want to do and where I want to go!! For me this is more telling, than looking at all the things that excite me... it's only now I am beginning to accept that things I constantly procrastinate about are things that I probably shouldn't pursuit! People will tell you that there is an element of "work" to everything that you just "have to do", and I have always accepted that! But I don't want to anymore...why not turn your passions and what excites you into a lifestyle? That's my #goal  🤘🏻👌🏻#positivequotes  #positivevibes  #raisethebar 
** Full back session below ** Awesome back session last night and an early chest session this morning before heading off to Limerick to get tattooed by the ridiculously talented @daragh_locke_tattoos  at the @limerick_tattoo_convention.... soooo excited!! 😝give the back session a go and if your not sure about any of the exercises check out my story 😊💪🏻#skulpture #skulpturetips #raisethebar ******************************************
Prone bench rows 8 reps *8 sets
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Tri-set 1: straight bar pull downs *15 reps + SA Kneeling vertical pulls *15 + underhand seated able row *15 all by 5 sets
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Tri set 2: SA lat pull down *15 + seated machine row*15 + bent over DB row (elbow flares) *15  all by 3 sets ******************************************
WG Pull ups *2 * failure
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Inverted row *2 * failure
** Full back session below ** Awesome back session last night and an early chest session this morning before heading off to Limerick to get tattooed by the ridiculously talented @daragh_locke_tattoos at the @limerick_tattoo_convention.... soooo excited!! 😝give the back session a go and if your not sure about any of the exercises check out my story 😊💪🏻#skulpture  #skulpturetips  #raisethebar  ****************************************** Prone bench rows 8 reps *8 sets ****************************************** Tri-set 1: straight bar pull downs *15 reps + SA Kneeling vertical pulls *15 + underhand seated able row *15 all by 5 sets ****************************************** Tri set 2: SA lat pull down *15 + seated machine row*15 + bent over DB row (elbow flares) *15 all by 3 sets ****************************************** WG Pull ups *2 * failure ****************************************** Inverted row *2 * failure
My competition⚡️💀💪🏻#youvsyou #throwback #flexfriday
**Sacrifice Vs Award** I often think of decisions based on a balance between sacrifice and reward, if the sacrifice outweighs the reward, I don't do it! But if the reward outweighs the sacrifice (which is nearly always the case) I jump in head first.. this applies to all decisions, big and small! Once I've made the decision that reward outweighs the sacrifice, it no longer feels like a sacrifice. A Simple example that I think everybody can relate to: I am a huge fan of coffee,  whiskey, Gin, and Beer.  I'm fascinated by the brewing/ roasting process etc and the different flavours and textures this brings and love nothing more than to try new Beers, Gins, Coffees and Whiskeys. At the moment I am prepping for a physique show and my kcals are pretty low so I have sacrificed something I really love because the challenge of prepping for the show excites me far more. It doesn't even feel like a sacrifice. This is obviously a very trivial example but if you can learn to apply the same logic to big decisions it can be hugely satisfying! For now I'll enjoy a creamy flatwhite ( before my kcals get too low😂🙈) while contemplating some big changes 😝💪🏻...#lunchtime #thoughtoftheday #positivevibes #decisionsdecisions
**Sacrifice Vs Award** I often think of decisions based on a balance between sacrifice and reward, if the sacrifice outweighs the reward, I don't do it! But if the reward outweighs the sacrifice (which is nearly always the case) I jump in head first.. this applies to all decisions, big and small! Once I've made the decision that reward outweighs the sacrifice, it no longer feels like a sacrifice. A Simple example that I think everybody can relate to: I am a huge fan of coffee, whiskey, Gin, and Beer. I'm fascinated by the brewing/ roasting process etc and the different flavours and textures this brings and love nothing more than to try new Beers, Gins, Coffees and Whiskeys. At the moment I am prepping for a physique show and my kcals are pretty low so I have sacrificed something I really love because the challenge of prepping for the show excites me far more. It doesn't even feel like a sacrifice. This is obviously a very trivial example but if you can learn to apply the same logic to big decisions it can be hugely satisfying! For now I'll enjoy a creamy flatwhite ( before my kcals get too low😂🙈) while contemplating some big changes 😝💪🏻...#lunchtime  #thoughtoftheday  #positivevibes  #decisionsdecisions 
Super happy with how my condition is progressing at the moment, at just over #5weeksout I'm currently leaner and heavier than I was at my best condition last year #progress I am going to do a Q and A on my Insta story so if you have any questions about training, my nutrition, or general lifestyle comment below or send me a DM 😊💪🏻...I have a really exciting week end planned so stay tuned into my story to see what I get up to 😝💪🏻 #skulpture #raisethebar #mensphysique #lunchtime #inked #tattoosleeve
Super happy with how my condition is progressing at the moment, at just over #5weeksout  I'm currently leaner and heavier than I was at my best condition last year #progress  I am going to do a Q and A on my Insta story so if you have any questions about training, my nutrition, or general lifestyle comment below or send me a DM 😊💪🏻...I have a really exciting week end planned so stay tuned into my story to see what I get up to 😝💪🏻 #skulpture  #raisethebar  #mensphysique  #lunchtime  #inked  #tattoosleeve 
**FULL SHOULDER SESSION BELOW** Things are starting to get tasty ⚡️ despite the look of anger on my face 🙈😂 I'm super happy to see some striations coming through on my shoulders💪🏻...Last nights session was focused on higher reps and tri-sets 👌🏻😊 give it a go, and see most of the exercises in my story! #skulpturetips #raisethebar #6weeksout #shoulders #shoulderworkout ******************************************
BB SHOULDER PRESS *8sets*8reps
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Tri-set 1: lateral cable raises *15 + cable upright row *15 + DB lateral raises *15* all by 5 sets
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Tri-set 2: Arnie press*15+ machine rear delt fly's *15 + chest supported frontal raises with alternating grip *15* all by 3 sets
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Face pulls trip drop set *10+15+20 reps *2 sets ******************************************
Single arm DB lateral raises trip drop set *10+15+20 * 2 sets
**FULL SHOULDER SESSION BELOW** Things are starting to get tasty ⚡️ despite the look of anger on my face 🙈😂 I'm super happy to see some striations coming through on my shoulders💪🏻...Last nights session was focused on higher reps and tri-sets 👌🏻😊 give it a go, and see most of the exercises in my story! #skulpturetips  #raisethebar  #6weeksout  #shoulders  #shoulderworkout  ****************************************** BB SHOULDER PRESS *8sets*8reps ****************************************** Tri-set 1: lateral cable raises *15 + cable upright row *15 + DB lateral raises *15* all by 5 sets ****************************************** Tri-set 2: Arnie press*15+ machine rear delt fly's *15 + chest supported frontal raises with alternating grip *15* all by 3 sets ****************************************** Face pulls trip drop set *10+15+20 reps *2 sets ****************************************** Single arm DB lateral raises trip drop set *10+15+20 * 2 sets
One of my goals for 2017! Get a bike licence 😍#goals #harleydavidson #motorcycle #gimme #rocknroll
** EXERCISE SELECTION** Whether you are interested in building your physique or improving your performance there is a number of variables that are important to consider when selecting your exercises. Exercise selection is a topic I am really really interested in/ slightly obsessed about 😂 and I am currently doing a lot of novel research in this area. Over the next few weeks I will post 2-3 insights into the research I am doing and my opinion on exercise selection and why it is so important 👌🏻There are a number of sub-topics to this area but the first I am going to delve into is Specificity. In simply terms specificity refers to how specific an exercise is at bringing about the result you want to achieve from your training. Within this you need to consider specificity from a biomechanics perspective where you consider things like movement patterns, joint angles, segment angles, force development, velocity etc etc... as well as considering Physiology where you will need to understand how the body will adapt to a specific exercise to bring you or your client closer to their goals. If you have any specific questions about this topic please comment below and I will address your questions in this series of posts 👌🏻😊#Skulpturetips #raisethebar #research #science #biomechanics #exercisephysiology
** EXERCISE SELECTION** Whether you are interested in building your physique or improving your performance there is a number of variables that are important to consider when selecting your exercises. Exercise selection is a topic I am really really interested in/ slightly obsessed about 😂 and I am currently doing a lot of novel research in this area. Over the next few weeks I will post 2-3 insights into the research I am doing and my opinion on exercise selection and why it is so important 👌🏻There are a number of sub-topics to this area but the first I am going to delve into is Specificity. In simply terms specificity refers to how specific an exercise is at bringing about the result you want to achieve from your training. Within this you need to consider specificity from a biomechanics perspective where you consider things like movement patterns, joint angles, segment angles, force development, velocity etc etc... as well as considering Physiology where you will need to understand how the body will adapt to a specific exercise to bring you or your client closer to their goals. If you have any specific questions about this topic please comment below and I will address your questions in this series of posts 👌🏻😊#Skulpturetips  #raisethebar  #research  #science  #biomechanics  #exercisephysiology 
#morningmotivation #morning #thoughtoftheday  This is something I have been very bad at in the past and it is an area  I am only recently starting to improve in. I often find myself a little frustrated that I am not doing more to get to where I want to be, despite sleeping very little, and working as much as possible (makes no sense right 🙈) . The ironic thing is that despite this frustration I wasn't honest/ clear about what exactly it was that I wanted!! There is so many things I want to do and achieve I often fall into the trap of trying to do everything and subsequently progression is slow. I'm very patient with my training and nutrition but have repeatedly failed to devote the same type of patience to other aspects of my life. I'm beginning to learn to apply the same patience to everything, to take the same enjoyment out of the process that I take from the process of training and I almost immediately started to progress faster and carve out a clearer path to where I want to be 👌🏻 self reflection is key to progression in my opinion! #Skulpturetips #raisethebar #positivevibes #positivequotes
#morningmotivation  #morning  #thoughtoftheday  This is something I have been very bad at in the past and it is an area I am only recently starting to improve in. I often find myself a little frustrated that I am not doing more to get to where I want to be, despite sleeping very little, and working as much as possible (makes no sense right 🙈) . The ironic thing is that despite this frustration I wasn't honest/ clear about what exactly it was that I wanted!! There is so many things I want to do and achieve I often fall into the trap of trying to do everything and subsequently progression is slow. I'm very patient with my training and nutrition but have repeatedly failed to devote the same type of patience to other aspects of my life. I'm beginning to learn to apply the same patience to everything, to take the same enjoyment out of the process that I take from the process of training and I almost immediately started to progress faster and carve out a clearer path to where I want to be 👌🏻 self reflection is key to progression in my opinion! #Skulpturetips  #raisethebar  #positivevibes  #positivequotes 
#mood Lemmy was/is one of my all time heroes! Not only because I'm a huge @officialmotorhead fan or because he was a f*ckin badass 😝🤘🏻, but because he was unapologetically rock'n'fuckin'roll every single day!! He lived life on his own terms regardless of what anybody thought 🤘🏻🤘🏻....#workinprogress #motivation #goals #motorhead #lemmykilmister #rocknroll #rocknfuckinroll
💪🏻💪🏻FULL ARM + HIIT SESSION BELLOW 💪🏻💪🏻...Every day is better when you train arms 😝Great day of training today! Morning HIIT session and an evening Arms session 💪🏻... See all below! Videos of all exercises can be seen in my story 😊👍🏻...#Skulpturetips #raisethebar #armday #6weeksout #mensphysique ****************************************
Superset: Cable curls *10 + tricep cable pushdowns *10 * 5 sets ****************************************
Superset: Hammer Curls *12 + Skull Crushers *12* 4 sets
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Superset: Iron cross curls *15 + Tricep cable flares *3 sets
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Seated cable Curls (using inside of leg as a pivot point, see story) trip drop set * failure at each drop * 2 sets
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Overhead  Tricep cable extensions * trip drop set* failure at each drop* 2 sets
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Final set: front double bicep and take pics 😝💪🏻
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Morning HIIT session : 10 min dynamic warm up, 1 min sprint/run + 1 min rest * 10 sets, 5 min jog/skip/walk cool down... sprinting is AMAZING for leg development and cardio 💪🏻
💪🏻💪🏻FULL ARM + HIIT SESSION BELLOW 💪🏻💪🏻...Every day is better when you train arms 😝Great day of training today! Morning HIIT session and an evening Arms session 💪🏻... See all below! Videos of all exercises can be seen in my story 😊👍🏻...#Skulpturetips  #raisethebar  #armday  #6weeksout  #mensphysique  **************************************** Superset: Cable curls *10 + tricep cable pushdowns *10 * 5 sets **************************************** Superset: Hammer Curls *12 + Skull Crushers *12* 4 sets **************************************** Superset: Iron cross curls *15 + Tricep cable flares *3 sets **************************************** Seated cable Curls (using inside of leg as a pivot point, see story) trip drop set * failure at each drop * 2 sets **************************************** Overhead Tricep cable extensions * trip drop set* failure at each drop* 2 sets **************************************** Final set: front double bicep and take pics 😝💪🏻 **************************************** Morning HIIT session : 10 min dynamic warm up, 1 min sprint/run + 1 min rest * 10 sets, 5 min jog/skip/walk cool down... sprinting is AMAZING for leg development and cardio 💪🏻
#lunchtime #thoughtoftheday There is ALWAYS going to be somebody who doesn't like you, who will criticise what you do, and just be generally negative, regardless of what you do!!...So fuck it! Do whatever YOU want to do and keep doing it 🤘🏻👌🏻... #Skulpturetips #raisethebar #positivevibes #positivequotes #mindset