Enhanced Personal Training

Enhanced Personal Training 👊 I help bored and burned out lifters become passionate multi sport athletes.
🧬 300+ Transformations
👇Apply to join the last program you’ll ever need!

29/11/2025

Few clips of a typical Friday
Work
Training
Family time
Work
Date night

27/11/2025

1️⃣ Mechanical Tension – The primary driver of muscle growth. Heavier loads in this rep range maximize tension without requiring excessive volume.

2️⃣ Lower Fatigue – Machines and cables offer joint stability and remove the need for heavy bracing. That means you can push hard locally without frying your CNS or joints great for frequency and recovery

3️⃣ Effective Hypertrophy Stimulus – Research shows training close to failure (1–2 RIR) in moderate-to-heavy rep ranges produces similar or better gains than high-rep sets with less fatigue

1. Machine Lateral Raise
• 2 sets x 5–8 reps @ 1 RIR
2. Machine Seated Chest Press
• 2 sets x 5–8 reps @ 1 RIR
3. Machine Seated Chest Fly
• 2 sets x 5–8 reps @ 1 RIR
4. Incline Dumbbell Neutral Grip Bench Press
• 2 sets x 5–8 reps @ 1 RIR
5. Seated Cable Row
• 3 sets x 5–8 reps @ 1 RIR
6. Cable Standing Overhead Tricep Extension (V-Bar)
• 2 sets x 5–8 reps @ 1 RIR

05/11/2025

Just commit to showing up every single day

05/11/2025

Just Commit To Showing Up

22/10/2025

Why can’t you place a High Intensity session back to back with a heavy strength session?

21/10/2025

Easiest way to guarantee progressive overload each week

If your rep range is 5-8 reps, don’t just lift randomly in that range.

Start heavy and hit the low end first (5 reps).
Then each week, add one rep until you can get all 8 reps with control.

Once you do, increase the weight and drop back to 5 reps then repeat the process.

Example
Week 1 – 60kg x5
Week 2 – 60kg x6
Week 3 – 60kg x7
Week 4 – 60kg x8
Week 5 – 62.5kg x5 and start again.

Simple, trackable, and actually progress

19/10/2025

Our date nights are looking a little different now

18/10/2025

Does high reps really mean more toning ?

09/10/2025

As a coach who’s worked with runners, CrossFitters, Hyrox, and hybrid athletes worldwide, I see the same mistake every week

Too much volume, not enough recovery.

I used to think “more is better.”

Six sessions a week, back-to-back hybrid and strength, always chasing more.

But science shows your body needs RECOVERY to actually adapt and improve. (PMID: 30829849, 32167677)

When I cut down to just 4 focused days 2 strength focus, 2 hybrid focus my lifts shot up, my performance improved, and my physique finally changed.

It wasn’t magic.

It was giving my body the recovery it needed.

If you’re stacking sessions, feeling burnt out, and not hitting your goals stop grinding yourself into the ground. Train smart, not just hard.

08/10/2025

A win is a win no matter how small.

You hit your session when you didn’t feel like it?

That’s a win.

You made a better food choice today?

That’s a win.

You kept the promise you made to yourself?

That’s a win.

Stop waiting for big milestones to feel proud of your progress.

Ready to break out? Comment “Get started” and take control of your progress.If you’re feeling stuck, it’s not bad luck i...
24/07/2025

Ready to break out? Comment “Get started” and take control of your progress.

If you’re feeling stuck, it’s not bad luck it’s your habits.

Growth demands new choices and a higher standard.

Act like the version of yourself you want to become

Train like them

Think like them

Choose like them

Now.

The fastest way to stay average is to keep making the same decisions as yesterday.

Comment “Recovery” for a FREE 7 day split including sample rest daysMost people get rest days wrong. Total rest is good ...
23/07/2025

Comment “Recovery” for a FREE 7 day split including sample rest days

Most people get rest days wrong.

Total rest is good sometimes, but science shows you recover better by moving not just vegging out.

Swap your next “lazy” rest day for an active one—your muscles (and results) will thank you.

Save this post and tag a mate who skips recovery.

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