Planning. Dedication. Consistency. Patience. -- Set yourself realistic goals, and tailor your lifestyle around them. Don't leave your journey to chance, plan the most efficient route - accomplish your goals sooner rather than later. Remind yourself that the hard work doesn't stop in the gym. It continues in the kitchen, on those evenings out with friends, during work and social life too. Make sure you aren't filling your life with undue stress - surround yourself with supportive people who inspire you, and make sure you find time to rest and recover. Dedicate yourself. How important is this to you? Will it make you happier and healthier? Will it give you a feeling of accomplishment, or bolster your self esteem? Impressive results require sacrifice, and plenty of hard work. Decide whether your goals are worth the sacrifice - and if they are, dedicate yourself fully to them. You'll thank yourself later when you do. Don't give up. Be consistent. Results WILL come. Try not to get frustrated when you hit a plateau and don't give up at the first hurdle. Do you expect results to be just handed to you? No.✋ Results come to those who work hard for them, to those who don't give up easily and to those who are willing to sacrifice a little to gain a lot. Consistency is key. Be patient. Be realistic. Don't be too hard on yourself, but keep yourself accountable. Rome wasn't built in a day, but they were laying bricks every hour. Don't stop chipping away at your goals - building your own Rome isn't going to be about posting pictures of your achievements every day, it's going to be about conquering those daily challenges as they pop up - day by day, week in, week out. People won't see you lay each one, but each and every brick counts, and you're worth every investment. ❤🏋 . . . . . . . (#📷 by @scottycross) #weightlossmotivation #bodybuildingmotivation #workoutmotivation #fitinspiration #gyminspiration #fitness #inspiration #gym #fitfam #health #weightloss #fit #muscle #gains #shredded #fitlife #fitspo #bodygoals #gymselfie #gymjunkie #fitfreak #fatburn #bodyunderconstruction #me #shreddedlife #shrednation #swolefie #rippedbody #rippedabs

Monkeying around at Apes Den in the upper rock nature reserve, Gibraltar. 🐒🤳 📸 Picture from my last holiday through the south of Spain and crossing the border into Gibraltar - friendly little guys these! They're the only wild monkey population on the European continent, and it was pretty neat to briefly be able to get close to them! Not too close though - supposedly they know how to pick pockets! 😱👀 Pretty fascinating to be on the Rock of Gibraltar standing on British territory yet looking over Spain in the background, pretty much only a stone's throw away. Looking to the south (not on the picture) you could also clearly see the coast of Morocco - was definitely a beautiful view from up high! ⛰️☀️ . . . . . . . #barbarymacaque #gibraltar #monkeyingaround #rockofgibraltar #kingofthehill #british #southernspain #justchilling #apesden #monkey #views #sky #sea #sun #naturereserve #beautiful #amazing #travel #instatravel #travelgram #tourist #tourism #vacation #traveling #trip #instagood #instamood #igdaily #instalove #cutelittleguy

Progress!! 🙌 Safe to say I'm pretty happy with this, and first up - props to my good friend @scottycross for taking my after photo. So sure, I don't want to try and kid anyone - the pose, the lighting and a hell of a lot of other things culminate to make up both of these pictures (having a professional photographer take your photo definitely helps!), however looking at these side by side I was surprised to see just how much more relaxed I seem on the after photo. Whilst these photos are taken a few months apart, the bulk of these changes were made in just one month, as part of an intensive 4 week cut. After talking a lot with other people - my business partner @tibbsy86 especially - I set about planning everything out meticulously. I had 4 weeks to loose as much body-fat as possible whilst maintaining my current amount of muscle mass. The way this was achieved was partly by eating a high protein, high fibre, calorie controlled diet - with every calorie accounted for - and was supplemented by specific training protocols geared towards not increasing, but maintaining current athletic performance, and preserving #muscle mass. Essentially - lift heavy, with a limited amount of conditioning work (enough only to maintain my current level of fitness). Yep, it was a pretty tough 4 weeks. But the feeling afterwards having achieved my goal was irreplaceable, and I would think contributes greatly to my more relaxed posture, and definitely contributed to a more relaxed attitude on holiday too! 😅 The total loss of weight over 4 weeks was -3.5kg - a little over half a stone. All in all, super happy with this and will continue training for more results in the coming months. Shame about the footy, but crack on we must. Happy lifting everyone!! 🏋️🏋️ . . . . . . . #transformationthursday #happy #fitness #gym #fit #fitfam #health #bodybuilding #fitspo #cleaneating #gains #fitlife #shredded #transformation #fatloss #fitfamily #workoutmotivation #bodygoals #gymselfie #bodytransformation #fitfreak #fatburn #fitinspiration #bodyunderconstruction #fatlossjourney #gyminspiration #swolefie #rippedbody #rippedabs

Taken on my last night in Spain last week - and what a way to finish. Beautiful setting with beautiful people - my ma and step pa ♥️ Kicking off with a stag doo (not mine 😅) with the chaps in Benidorm, and finishing up in Estepona... and what a holiday! Benidorm - La Nucia - Murcia - Guadix - Marbella - Gibraltar - Estepona - home. Gotta be honest, I have a lot to be grateful for, and a lot of props to give for this one... The chaps for putting up a belting 4 nights in Benidorm, my parents for putting me up in Marbella and Estepona and helping me see more of Spain... and of course my friends and business partner back home who held down the fort at the Gym while I was away and of course the all important job of looking after little Skye while I was away 🐾♥️ Oh - and I had the swordfish! 🤤👌 Back to reality now, back to training and progressing. Embracing the grind until the next one away 🙌🌅🛫 - Happy lifting everyone! 🏋️🏋️ . . . . . . . #family #marbella #pricelessmemories #teaonthebeach #feetinthesand #beertography #spain #costadelsol #beach #seafood #beer #sky #clouds #sunset #love #beautiful #amazing #travel #instatravel #travelgram #tourist #tourism #vacation #traveling #trip #instagood #instamood #igdaily #instalove #pricelessmoments

Okay so let's address the elephant in the room. You know what I'm talking about - we all know one. Attention seekers on social media. 🙄 Yeah, maybe I'm talking about you. 👀 And you know what?... Good for you ❤️. You be you, do what you do and don't let anyone bring you down. Why are some folk so bothered about 'such and such a body is just posting for likes'. Big deal. You have no idea of the circumstances of why they feel like they need or want that attention. Or maybe whatever they have posted about brings them joy. Perhaps it makes them feel good about themselves... Who are you to scoff at their post? Even if someone clearly wants that attention, is it really THAT much of a big deal for you to spend half a second to crack a like on their post? Really?? If you really are that cynical, then I feel sorry for you. I certainly don't feel sorry for anyone posting on social media and expressing themselves in whichever way they damn well please. Which, by the way, is that not the point of social media? Expressing yourself in any which way you want to? If you don't like what they post, unfollow them. Unfriend them if it offends you that much. Otherwise just leave them be - they don't need your negativity. 👊 Personally, if something deserves a like, a comment or a compliment - if someone has done something they're proud of, or is posting about someone else they're proud of, I'll spend a couple of seconds out of my day to give that post a little love. You don't have to - you are right in thinking you have every right to exercise your own free will, and that's your choice. I respect it. I just don't agree with it (it's okay to disagree with people too). But seriously. Share a little love, drop a like, share a compliment. On or off social media for that matter. And above all... just be you. ❤️🤷👍🙌 . . . . . . . #pma #justbeyou #focusonthegood #choosehappy #loveyourself #positivevibes #feelgood #selflove #lovelife #inspire #soul #healthymindset #positivemindset #inspiration #motivation #believe #love #happiness #positivethoughts #wisdom #dailymotivation #thinking #mindset #think #lifestyle #motivationmonday #mondayinspiration #happy #positive #positivity

Black and white... and all damn happy. 9 days more till my hollybobs... ☀️🛫 9 days more sacrifice and hard work. 💪🏋️ Been to visit pops today, and it reminded me that sometimes life challenges you, and you've just gotta tackle it head on. Accept the challenge! 👊 I'm never going to be my vision of the 'perfect physique' (what even is that, anyway?) But if I can look at myself in the mirror and be happy, and comfortable in my own skin... I've achieved my goal and it's all been worth it. Happy week ahead of lifting you animals!! Here's to being you and comfortable with it! 🦍🦁🏋️♥️ . . . . . . . #pma #acceptthechallenge #happy #positivevibes #fitness #gym #fitfam #health #bodybuilding #muscle #gains #shredded #weightlossmotivation #bodybuildingmotivation #workoutmotivation #bodygoals #gymselfie #gymjunkie #fitfreak #fatburn #fitinspiration #bodyunderconstruction #fatlossjourney #gyminspiration #shreddedlife #shrednation #swolefie #rippedbody #fitfaminstagram #rippedabs

Happy Father's Day old man ❤️ #alwaysinmyheart #dad #love #life

Turkey Burger with Sautéed Mushrooms, Red Onion and Spinach. Approx.: 227kcal, 36g Protein, 9g Carbs, 3.5g Fat, 5g Fibre. Making this is simple, but a few people have asked me how so; I bulk make the burgers and freeze them individually... so prep time is how ever long it takes me to cut half a medium sized onion and 125g/5-6ish typical sized chestnut mushrooms - so yeh... not long. Including cooking, time to plate is under 15 mins. Prepping the turkey burgers is easy - yob your mince into a mixing bowl, one egg yolk and half a medium sized onion to every 500g of 2% fat turkey mince (which should make you 4 burgers). Make sure you mince your half onion and season with a little salt, chilli and garlic before gettin' stuck in with your hands and mixing it all together. Divide into four portions. Done. Burgers take about 5 mins total cooking time on either side, so approx. 10 mins total or until they're totally cooked through. I tend to throw everything in the pan apart from the spinach from the start, smash everything on a high heat with 10 sprays of coconut oil (mix) 1 cal spray (I find it much easier to portion control the oil and not overdo it with this stuff) and quickly sear both sides of the burger. Turn down the heat a little once everything starts to brown, and throw in a generous handful/100g(ish) spinach when there's around 2-3 minutes to spare towards the end. Because I'm completely mental and live life on the edge, I pop in another 5 sprays of oil before the spinach A) because I don't like my food sticking to the pan, and B) because I like to live life dangerously and I like the taste (I think the bottle says use 5 sprays total, but I use more like 15 total. I know. I'm a loose cannon.). Season to taste during/after cooking - don't go mental. Enjoy! #gymkitchen #cleaneating #cleaneats #feedfeed #imnotvegan #itscoolifyouare #ijustlikefood #health #healthyfood #healthylifestyle #healthyliving #cleanliving #healthyfoods #healthyeating #healthyfoodporn #healthycuisines #healthychoices #foodphotography #mindfuleating #colourfulfood #foodporn #taste #foodie #fit #fitness #fitlife #weightloss #fatloss #weightlossmotivation #bodyunderconstruction

She's just beautiful. 😍😍 . . . . . . . #skyedawg #love #cute #mylittlelady #weeklyfluff #delight_pets #dogsofinstagram #funpetloveclub #dogscorner #dogdailyfeaturesss #inspiredbypets #pet #petbox #dog #mydogiscutest #petfancy #petstagram #instadog #petsagram #doglover #dogs_of_instagram #instagramdogs #pup #dogoftheday #ilovemydog #dogstagram #lovedogs #adorable #mydog #blossoms

48kg weighted #dips - sets of 6-8 reps as part of a tri-set to build a more robust chest and meatier triceps 🦍💪🏋️ Big shout to my good friend @scottycross for taking this and most of the new photos we've been posting over on the gym's account recently... Top bloke! - Check out his work at www.scottcross.co.uk and pop over to the @fls_fitness account to see some incredible photos (without my ugly mug spoiling them 😉) . . . . . . . #fitness #gym #fit #fitfam #bodybuilding #muscle #gains #weightlossjourney #bodybuilder #bodybuildingmotivation #bodygoals #bodyunderconstruction #bodybuilderlifestyle #strongerthanyesterday #fatlossjourney #strongbody #swolelife #gainscity #musclemass #fitfamlife #swoleandflexy #gainsfordays #swolefie #fitfaminstagram #gainsongains #gainsgainsgains #gainsallday #swolefamily #gainslife

So this is deep. I've been a little quiet recently. I've battled with myself as to whether I should explain why, or whether I should just leave it be. Fact of the matter is, is that sometimes life gives you lemons. And, it's kinda what you do with those proverbial lemons that really matters. My birthday is 8th April. My dad's, is 12th April. The anniversary of his passing is the 5th of May, 5 days ago. It's difficult consoling someone with the loss of a loved one, what can you really say? There was only one thing that was said to me at the time that really resonated with me - and that was, 'There's no right way of grieving, there's only *your* way of grieving.' - everybody deals with losing a loved one in a different way, and that's fine because, y'know, everyone's a different person! I'm very lucky to have a close network of friends and family, and those who look out for me. Not everybody is so lucky, and so I'm very thankful - though I should really say thank you to those people more often. My dad was a small business owner pretty much all of his life, a plumber by trade, he built his plumbing and building business from the ground up. Despite my industry being a far cry from his - I'd like to think (I hope?) my old man would be proud of what I've achieved with my life so far. To that extent, I'd like to thank all those who have helped to make FLS what it is today. Those of you who were there from the start (you know who you all are!), my family, our community of clients, members, consultants and friends, and of course, Anthony and family (my business partner!). It's been no cake walk, and sometimes when you wake up and wonder what the hell you're doing, it's very easy to overlook how far you've come, how much you've already achieved, and who you should be thanking for helping get you there. I can think of no better testament to my dad than being the best human I can be - loving my family (yes, that includes Skye, my dog!) and friends - and building a business he would be proud of me for. Be thankful. Be kind. Appreciate those around you. Then when life gives you lemons, tell life to take them back! 👊🍋 #friends #family #love #life #health #fitness

Awwwwww 😍😍 I love this daft eared little pooch more than anything in the world! I picked her up from the rescue centre around 11 months ago now, so it's coming close to our 1 year poochversary together - and I can tell you now that prior to us meeting (by doggy handshake), that although she didn't have the best start to life, our little pack of 2 grow stronger each day. We absolutely rescued each other ✌️❤️🙌 HAPPY FRIDAY everyone! ☺️☺️ . . . . . . #iloveher #beautiful #skyedawg #love #cute #mylittlelady #weeklyfluff #dogsofinstagram #funpetloveclub #dogscorner #dogdailyfeaturesss #inspiredbypets #pet #petbox #dog #mydogiscutest #petfancy #petstagram #instadog #petsagram #doglover #dogs_of_instagram #instagramdogs #pup #dogoftheday #ilovemydog #dogstagram #lovedogs #adorable #mydog

Seeing some huge PBs by friends on FB recently has got me missing the big lifts!! 😞 Short #tb to a couple of months ago in January, around a week before my first powerlifting comp where I pulled this 140kg bench out of seemingly nowhere, a comfortable gym PB at 75.5kg bodyweight 🙌💪 There's nothing like the elation of smashing a new PB and crushing one of those pesky plateaus! Winner of the campest celebration of 2018? Maybe. But there's still most of the year left yet... 😉 Enjoy the rest of the week, and shout out to all you heavy lifters! 💪 Happy lifting everyone!! 🏋️🏋️♥️ . . . . . . #throwbackthursday #powerlifting #happy #strength #gains #gymrat #gymtime #gymflow #workoutmotivation #fitness #gym #workout #fitfam #muscle #gymjunkie #strongerthanyesterday #strongbody #gyminspiration #workoutlife #workouthard #fitfamlife #gainsfordays #fitfaminstagram #stronglife #gainsongains #gainsgainsgains #gainsallday #gainsovereverything #gainslife

Gettin there!! 🙌🙌 5 weeks into my new program and feeling great 💪 - after changing up my goals from training for performance in powerlifting to more aesthetic based goals, I'm feeling like I'm starting to get somewhere! ⌚👀 Taking on inspiration in my programming from people like Gironda and Thibaudeau I'm currently concentrating on melting away that body-fat and getting back into a similar (better!) condition to what I was in last summer ☀️😎 I found that when I was powerlifting I had to devote so much time into that type of training, that with my work, social, and life in general, it didn't leave much wiggle room to do the other types of training I also enjoy, and allow me to be in the sort of physical shape I try and maintain. 👎 Maybe a personal error in my programming, I'll work at rectifying this and will look at getting back into continuing with my powerlifting training this coming winter, with hopes of competing again next year... 👍 ...for now though, I have 3 months, to get fitter and leaner than I've ever been before! Wish me luck! 🤞 Picture taken at <75kg. Happy Monday, and happy lifting everyone!! 🏋️🏋️❤️ . . . . . . #fitness #gym #fitfam #health #bodybuilding #muscle #gains #shredded #bodybuilder #weightlossmotivation #bodybuildingmotivation #workoutmotivation #bodygoals #gymselfie #gymjunkie #fitfreak #fatburn #fitinspiration #bodyunderconstruction #fatlossjourney #gyminspiration #shreddedlife #shrednation #swolefie #rippedbody #fitfaminstagram #transformationjourney #rippedabs #shredfat #fitfamnation

When you're trying to upload a serious video and your 'mate' ruins it 🤣🤦‍♂️🙄🍑 @tibbsy86 . . . . . . #peach #bodyweight #burpee #muscleup #fitness #gym #fit #workout #fitfam #fitspo #strength #fitlife #gymrat #gymtime #gymflow #fitfamily #workoutmotivation #gymjunkie #fitfreak #fatburn #fitfriends #fitinspiration #workoutflow #bodyunderconstruction #workoutdone #gyminspiration #workoutlife #workouthard #fitfamlife #fitfaminstagram

Skye: Dad, please stop with the pictures... Me: But you're just so cute though 😍, look at your little coat!!!! Skye: 🙄😑 . . . . . . #snowday #skyedawg #love #cute #mylittlelady #weeklyfluff #delight_pets #dogsofinstagram #funpetloveclub #dogscorner #dogdailyfeaturesss #inspiredbypets #pet #petbox #dog #mydogiscutest #petfancy #petstagram #instadog #petsagram #doglover #dogs_of_instagram #instagramdogs #pup #dogoftheday #ilovemydog #dogstagram #lovedogs #adorable #mydog

Okay, so just this once, let me indulge with just one black and white photo... 😂🤦‍♂️ I might not have the face for it, but getting my pasty pins out for a photoshoot this afternoon was well good fun! - Absolutely loved doing this today - bit of a change from my typical Thursday afternoon for sure! Male leg #model of the year? Highly doubtful... but managed to have a great laugh with @styledbygem and a cracking afternoon 👌 . . . . . . #callmezoolander #bluesteel #modeling #photographyblack #blackandwhitephoto #photoshoot #photography #faceforradio #makingmumproud #amrapcalfraises

Happy pre-celebratory birthday to my bestie @lauren.broadhurst 47 today ❤️❤️ great night tonight in Manchester #happy #friends #goodnights #marriagematerial

Finally I'm good at something! 😂😂🤦‍♂️ Super happy with this!! Over triple bodyweight deadlift, and what a setting to do it in too, at the #bdfpa qualifiers for the nationals - my first powerlifting meet. 235kg lifted, a new #PB - weighing in on the day at a heavy, post Christmas, mince pie fuelled 76kg. Don't worry, I also cringe hard every time I watch my post lift celebration but I just couldn't contain it 🤦‍♂️👀🤢😂... But what a fantastic day. Finished on top of my weight class with a 530kg total, with plenty more squeeze in all my lifts to give a little more, also qualifying for the nationals with a comfortable margin to spare. Squat was my weakest lift after my bout of Rheumatoid last year, but this is my year to build back up. Not sure yet if I want to cut down into the 75kg and under weight category and requalify before I head to the nationals yet but will take the week to bounce it about my noggin and have a ponder... For now though, just happy to have plucked up the courage to experience the event, the atmosphere was amazing and everyone was there supporting each other to achieve their personal best. What a sport. Really happy to have met some inspirational people, and spectated some really impressive lifts. Massive thank you to everyone who spurred me on and encouraged me to take part, big shout to Dave Howarth, and @tibbsy86 , @colyette , Shazza, Chris and gang who came down on the day to cheer me on, pom poms at the ready. Lifting goals now are to hit a 240 Deadlift, 145 Bench and 175 Squat for the 560 total, and to drop back down to the 75kg and under weight category by my birthday in early April. Aim high and let the sky be your limit. 🙌🙌🤷‍♂️ Happy lifting everyone!! 🏋️🏋️🎉🎉 . . . . . . #powerlifting #happy #strength #gains #gymtime #workoutmotivation #fitness #gym #workout #fitfam #muscle #gymjunkie #strongerthanyesterday #strongbody #gainscity #gyminspiration #workoutlife #workouthard #fitfamlife #gainsfordays #fitfaminstagram #stronglife #gainsongains #gainsgainsgains #transformationstory #gainsallday #gainslife #fitfamnation

So this picture pretty much sums up my mood lately 😁... and with Monday morning right around the corner I thought I'd share some of my #positivity and #happiness with everyone! Plus I'm topless and I'm an obvious attention whore so 🤷‍♂️... and yeh, I have been leaner (it's winter so it's allowed right? I'm keeping warm! ☃️), but comparisons aside I've never felt so damn strong, both mentally as well as physically. Everybody has different reasons for training... personally a great deal of it has to do with my health, as well as the obvious part about wanting to look and feel good... but also a massive part of it is to give me a strong mental outlook on my life. Something I've struggled with at times this year. Right now I feel empowered when I walk into the gym. As I step up, ready to attempt a new PB I'm in love with the excitement, the buzz and uncertainty before a lift. When I crush it I feel elated and accomplished. If I fail it I only feel fired up to challenge myself, work harder and crush it next time. I don't see failure as having to take a step back, instead I only see it as being challenged to take a leap forward. It's not always easy for me to bring that sense of empowerment and accomplishment into my day to day life outside of the gym, but I try. Recently I've been suceeding. In any case I hope, and will fight to make sure it stays - I hope I can continue to be a positive person to be around. Got my bloody positive pants on haven't I 😉👖☺️☺️ So here's to being happy, and also to empowerment, accomplishment, and a week ahead of happy lifting! Have a killer week everyone!! 🏋️🙌🙌🎉 . . . . . . #positivevibes #mentalstrength #smile #behappy #fitness #fitstagram #fitnation #fitnessinspiration #fitnesslifestyle #hardwork #weighttraining #progress #fit #fitlife #fitfam #fitspo #fitspiration #igfit #igfitness #instafit #instafitness #strong #strength #gym #gymlife #motivation #trainhard #exercise

Had a pretty amazing morning training with this absolute legend from Lancaster Powerlifting Club today!! 💪 70 year old British record holder for deadlift in his weight class and a dizzying trail of records and huge PBs in the past. I joined Dave (aka Howie 😎) this morning for a heavy squat session at Lancaster University 🏋️🏋️, followed by sets of 20s and 10s on the ab wheel 😮. Let me tell you this guy is an absolute machine 🤖, as well as an all round top bloke. As well as training I also managed to chew his ear off about joining the lifting club, registering with the #bdfpa and starting my #journey in the sport of competitive #powerlifting this coming January 2018. 🎆🎆 All in all a massively humbling experience to train with, and receive advice from someone who has been, and still is, competing after 40 years of absolutely smashing it. Roll on 2018 where hopefully we'll hit some big numbers and crush some huge PBs. 🎉🎉 What a fantastic morning. Have a great weekend everyone and... happy lifting!! 😊😊🏋️🏋️ . . . . . . #humble #stillgotit #legend #gym #exerciseforlife #workout #workoutmotivation #abs #rollout #strength #gymjunkie #strongerthanyesterday #exercising #strongbody #powerliftingjourney #gyminspiration #workoutlife #workouthard #fitfamlife #fitfaminstagram #stronglife #transformationstory #fitfamnation #gymmotivation #motivation #workouttime #workoutflow

225kg at 76kg bodyweight 👀👀 So this just happened today... Belted, and found a strap for my right hand lying about the gym. Needs tidying up and refining but to even get this off the ground I'm happy 😁 Not the best footage but will take another quick snap when the rep is a little cleaner and without straps. Happy Halloween!! 👻👻🎃🎃 . . . . . . #PB #deadlift #powerlifting #gym #workout #muscle #strength #gymjunkie #strongerthanyesterday #exercising #strongbody #swolelife #strong #gainscity #gyminspiration #workoutlife #workouthard #fitfamlife #gainsfordays #fitfaminstagram #transformationjourney #stronglife #gainsongains #gainsgainsgains #pbday #exerciseforlife #gainsallday #gainsovereverything #gainslife #fitfamnation

Okay so apologies for the OTT scream post lift 👀🙄 but still... SUPER HAPPY with this! 😁😁💪🎉 I know that compared to some of you powerlifters out there this weight isn't anything groundbreaking, but 5 weeks ago I set myself a 12 week target to hit my previous PB of 215kg at 85kg bodyweight (from around this time last year), but hit it at my current bodyweight of around 75kg (approx 10kg lighter on last year). So anyway, I'm pretty much there!! Granted I'm a little heavier than expected at 76kg and over the past 5 weeks I've put on a little extra unwanted bodyfat (around 1.5%+) but still, I'm over the moon at achieving this much so early on. Today would have been the start of my sixth week of training, and on my last 1RM test 5 weeks ago I could only drive up 200kg, so +15kg on my previous PB. Next up for me will be to work on reducing the excess bodyfat I've managed to gain, whilst still maintaining these numbers and building from there. Gotta love new PB day! 🎉🎉 Happy lifting everyone! 🏋️🏋️💪😁 . . . . . . #fitness #gym #fitfam #workout #workoutmotivation #powerlifting #deadlift #PB #newpb #strength #gains #gymjunkie #workoutflow #strongerthanyesterday #workoutdone #strongbody #musclemass #workoutlife #workouthard #fitfamlife #swoleandflexy #gainsallday #fitfaminstagram #stronglife #gainsgainsgains #swolefamily #swolecity #gainslife #fitfamnation #gyminspiration

So... I've not posted in a little while mostly because my goals have been less aesthetically minded, and more performance related, so there's not been a lot to show! Whilst I have put on a little extra bodyfat I still feel like I've moved closer to my main #goals so I'm still pretty content. The image here was taken last night and I measured this morning. I'm now at 74kg, 13.8%BF (+1kg bodyweight and +1.3% bodyfat on last time [30/07/17]) My main goal at the moment is to reach my current deadlift PB of 215kg at my current bodyweight of 74-75kg (accounting for daily fluctuation). Last year I hit 215kg but was 85kg bodyweight, so around 10kg heavier. My training is a mix of strength work (high intensity [85%-95%+ 1RM], and low volume) early on in the training week, and #hypertrophy work (high volume, lower intensity [around 60% 1RM employing the 10 set method]) towards the latter end of the week. I'm following a linear periodization model and deloading after every macrocycle. This week is a deload, so I'm easing off both the intensity and volume whilst still continuing to train. Hopefully this will allow my body the recovery time it needs before I attack the next uphill slog and hit that all important target. A secondary goal of mine was to work on on my shoulder development and increase the amount of hypertrophy around the deltoids area, which is more the reason for this post... I'm super #happy with how my delts are beginning to look! Plus, as a side affect of working on my deads I feel my lats have thickened and widened around the upper torso giving me a bit of a broader appearance. Whilst I'll definitely be looking to focus on bodyfat reduction after I (hopefully) hit my deadlift PB in another 6 weeks or so I am for now, genuinely pretty happy with this look. Happy lifting everyone!!! ☺️☺️💪💪 . . . . . . #fitness #gym #workout #bodybuilding #delts #strength #gains #gymjunkie #workoutflow #bodyunderconstruction #strongerthanyesterday #strongbody #musclemass #workoutlife #fitfamlife #swoleandflexy #swolefie #fitfaminstagram #transformationjourney #stronglife #gainsgainsgains #transformationstory #rippedabs #swolefamily #swolecity #gainslife #fitfamnation

Uni hoodie vibes #hidingundermyhoodie #fitfam #selfie #sundayselfie

Okay so yeh... I have a LONG way to go. And starting to learn a totally new discipline has been both humbling as well as extremely frustrating... but finally I feel like I'm getting SOMEWHERE with my Oly lifting. Warmed up with mobility drills and potentiated the movement with hang and full snatches with technique plates. This is after 4x 2 hour weekly group sessions on the snatch with Chris at FLS and plenty of practice. A long way to go in terms of technique and overcoming inflexibilities (especially during the first pull, ugh!) but there's only one way of getting better, so will stick at it! 💪 #neverquit #olympiclifting #snatch #alwayslearning . . . . . . . #toomanyhashtags #shutuphollie #shutupjenna #sorrynotsorry #strongerthanyesterday #strengthandconditioning #fitness #gym #fit #workout #fitfam #strength #fitlife #gymjunkie #fitfriends #fitinspiration #workoutflow #workoutdone #exercise #strongbody #gyminspiration #workoutlife #fitfamlife #fitfaminstagram #stronglife #exerciseforlife

Demolished this 1,000kcal plate tonight! #yummy chilli butter chicken 😋🐷🤤 300g chicken breast, lightly seasoned, on a bed of baby leaf salad and wholegrain rice with quinoa, dressed with a buttery chilli sauce to give it a mild kick. Might pop some onion and peppers in there next time! .....Not going to fit everybody's macros but definitely tastes amazing! Calories: 998kcal Protein: 74g Carbs: 72g Fat: 41g Taste: 💯 #iifym then try this and then thank me later.👌 . . . . . . #ifitfitsyourmacros #macros #flexibledieting #musclefuel #muscle #feedthegains #gains #food #foodporn #nutrition #fitness #fitfam #bodybuilding #fitspo #gym #motivation #fit #workout #eatclean #instafit #protein #diet #cleaneating #weightloss #gymlife #muscle #gym #shredded

So with a spare hour in the #gym between clients and no real plan other than to break my lats and delts (currently experiencing some pretty bad #doms on my chest and lower body!!) I smashed out the following unplanned session: 🔥Warm-up ⏺️10-set method, super strict #pullups at 3010 tempo - 10, 10, 9, 8, 7, 6, 5, 5, 5, 5 reps, with strict 60s rest between sets. ⏺️4x8 Parallette #handstandpushups to allow lats to recover from high volume. Only managed 8, 8, 6, 6 reps, 90-120s rest. ⏺️3x5 Weighted pull-ups (+24kg, attempting 3010 tempo with dodgy form), rested intuitively. ⏺️4x4 Chin-up negatives 50X0 at +40kg, +36kg, +32kg, +27kg Not the cleanest session or much of a definitive plan today, but happy to just jump in, get it done and get finished! #photobomb credit to @tibbsy86 🤦‍♂️🤦‍♂️ . . . . . . #fitness #fit #workout #fitfam #bodybuilding #fitspo #muscle #exercise #strength #gains #fitlife #shredded #gymrat #bodybuilder #gymtime #gymflow #fitfamily #bodybuildingmotivation #workoutmotivation #workouts #gymselfie #gymjunkie #bodyunderconstruction #workoutdone #strongbody

Throwback to... only around 3 weeks ago when it seemed like I actually had a half decent pair of #quads at 74kg!! Now a kilo lighter and I think it's all come off my legs! (Yeh I know... I'm all quad and no calves.....) Since I've changed my training up, focusing more on #calisthenics #gymnastics and #olympiclifting I've had to start training with much teenier levels of resistance until I can hone in on the super crucial technique required through those kinds of lifts - veering much further away from my typical #bodybuilding style workouts which were more in pursuit of just pure #hypertrophy. It's been super humbling to tackle disciplines that I know I'm pretty pants at but I'm glad I decided to push myself outside of my comfort zone as although it's challenging, I'm enjoying the change! Hopefully in time I can please my #aesthetic #goals as well as my #performance ones, but at the minute I guess there's just a little trading off to do whilst I'm still learning these complex lifts. . . . . . . #legday #legs #fitnessaddict #fitnessmotivation #dedication #fitterleanerstronger #fitness #fit #gym #gymnasticbodies #body #workout #motivation #shredded #physique #muscle #boy #lean #workout #workoutmotivation

Pretty #happy with this! Just passed week 4 of my 12 week #transformation ! Dropped -1kg and -3.4% #bodyfat since 26/06/17 and now getting even closer to those #goals - I now weigh in at 12.5% BF at 73kg. The most simple but effective #change I have made is simply not buying any crap on the weekly shop. If it ain't in the cupboards, I can't eat it! That being said I do have a sweet tooth and so buying in #summer berries instead, and having the odd treat so long as it fits my #macros helps to keep me on track. #healthyeating isn't supposed to be punishment, and for me it's 100% more sustainable if it doesn't feel like a 'diet' and is instead more of a 'way of life' eating good, whole, #healthy and nutritious food. 8 weeks left! Then time to pack on some size again and increase #lean #muscle tissue and increase #performance Happy Sunday everyone! Oh and last change - I shaved my hairy nips as it turns out they offended some eyes... 😂😂😂😂 . . . . . . #4weektransformation #fitness #bodybuilding #gym #workout #lifestyle #staymotivated #motivation #shredded #abs #physique #muscle #boy #body #dedication #sixpack #fatloss #fitnessmotivation

After a loud night in with mates, and then waking up on a #chilledsunday to this gorgeous little face staring back up at you, you know that life is good. Drop the drama 😴😴😴 positive vibes only 😍🐕 #positivevibes #nodrama . . . . . . #mates #gorgeous #life #good #positivity #positivethinking #happy #dogsoninstagram #mixedbreed #staffy #staffie #bostonterrier #rescue #rescuedog #instagood #photooftheday #dogsofinstaworld #petsofinstagram #dogsofig #rescuedogsrock #doglove #petlove #pet #dogs #dogloversofinstagram

If I had hair it'd be all windswept and luxurious looking in this pic I reckon! #nohair #filterfloozy #posing #selfie #selfies #sorrynotsorry

Late lunch, early tea with my sis and this absolute beaut 😍 enjoying the ☀️☀️🍺 #doglife #dog #dogsofinstagram #sun

So after being inspired by a chap called Sobe at #barstarzz on youtube this morning, and finding every possible reason to procrastinate instead of doing my admin at the #gym I decided to have a little play around with the #muscleup With no real plan but to just have a play around, I ended up having a go with both bars and #olympicrings and managed a fairly decent set of #kipping #muscleups on the bars, followed by #weightedmuscleups with a #weightedvest (+9kg), followed by some strict(er) - (these need some work!!) ring muscle ups... All in all I'm not a patch on the guys and girls at barstarzz - (the video I watched this morning was a strict bar muscle up tutorial - [incredible!]) but was definitely fun to have a play around... arms are both broken and now time for some lunch!! #calisthenics #gymnastics #bodyweight #bodyweightworkout #personaltrainer

Simply because I was challenged by @tibbsy86 ... #core #strength #personaltrainer #gymlife

Family meal out with Skye :) #doglife #family #sun

Okay so she might not know loads of cool tricks yet... But she can pull the best daft faces! 😂 #doglife #dog #stunning #happydog

Beautiful day out last weekend up #pendlehill ! Turns out Skye's no fan of the selfie though! #noselfies #doglife #helloworld

It's not all about lifting heavy... #humanflag #bodyweight #calisthenics #strength @fls_fitness

Great PrimalBOOTCAMP tonight @JackjonPT see you next week 😄 #bootcamp #fitness #functional #funtionaltraining #health #fitfam #tyreflips #grouptraining #team #teamwork #teamjackjon

Big thanks to @BurnleyCollege #football & #netball #academy players for taking part in a pilot #study for #barefoot #exercise for my #UCLan #degree - #biomechanics #proprioception #barbell back #squat #toe-ga #kistler #force #plate #research #knowledge #exercise #science #exercisescience #fit #fituk #healthylifestyle #fitness

#AST #TRX #suspended #movement #instructor #training #premier #premiertraining #wolversonfitness #functional #functionaltraining #alternative #alternativetraining #personaltraining #getfit #fit #fitness #abdominals #abs #core #isometric #wholebodyexercise #strength #bodyweight #muscle

#Humanflag #strength #training #train #muscle #getfit #keepfit #gym #JackjonPT

#training #train #tire #tractor #personaltraining #powerhammer #bootcamp #JackjonPT #fit #fitness #getfit #gym #class #functionaltraining #functional #alternative

#ast #training #suspention #train #outdoors #personaltraining #functionaltraining #functional #alternative

#newtoys #kit #bootcamp ##macebell #slamball #vibram #fivefingers #vivobarefoot #functional #training #alternative #training #train #fit #fitness #getfit

#ast #outdoors #suspention #training #fit #fitness #safetyfirst