Lochloy Barbell

02/08/2025

Client Spotlight

55 weeks in and 55lbs down.

That’s 1 pound a week on avg and that’s what relentless consistency looks like.

Chal works offshore, where nutrition isn’t always in his control… but he doesn’t make excuses when away.

He just keeps doing the basics:
✅ Sensible food choices
✅ Portion control
✅ Getting his sessions done
✅ Moving daily
✅ Communicating weekly

And he does this on repeat.

No hacks. No shortcuts. Nothing too fancy.

Just the fundamentals done well, over and over again.

He’s leaned into the process.

He’s invested in his own personal growth.

He asks questions, stays coachable, and always shows up for himself.

And this last weekend?

He proved just how far that kind of consistency can take you.

At his first Deka event last year (first ever event tbh) he got a time of 19:58

At his second DEKA Strong event yesterday we were going for sub 19 which I knew chall had in him.

Not only did he go sub 19 he blew that away with a huge PB of 17:16.

Making him 3rd overall on the day and 1st in his AG.

To say I’m proud is an understatement.

This isn’t just a client win this feels like a shared win.

He’s not just a client he’s someone I’d consider a friend so to share in his wins and success along the journey is an unreal feeling as a coach.

Couple of weeks then we’ll be starting a new training blocks post holiday.

We’re just getting started, we’ll be chasing that sub 17 time and whatever else I can rope him into now 😂

01/08/2025

if you’re not lifting weights yet, now’s the time to start.And yes, I am fully aware I’m a MAN talking about women’s health… but hear me out.From around 30, women naturally start losing muscle mass and after menopause, that loss speeds up even more.That means slower metabolism, less strength, more body fat, weaker bones, and feeling way less in control of your own body.Resistance training is the most powerful tool you’ve got to fight that.It helps:Build lean muscleBoost metabolismStrengthen jointsIncrease bone density (less osteoporosis risks)Improve sleep, mood, energy & even reduce hot flashes.And no, it won’t make you bulky. You don’t have the hormone profile for that unless you really try.What you will gain is strength, confidence, and a body that’s working for you not against you.If you’re under 30 amazing.Start now and build a solid base for life.If you’re over 30 it’s never too late, but don’t wait any longer.This isn’t about aesthetics.It’s about staying independent, strong, and capable for years to come.Strength training isn’t optional.It’s essential.

30/07/2025

Stop making these mistakes and start progressing 🤝

30/07/2025

29/07/2025

Adapt. Overcome. Deliver.

Back in May Corps journey to the Edinburgh Half Marathon has been anything but smooth…but it was stressful 😂

Last October, just one week out from the Glasgow Half, he tore his calf.

He still ran. He PB’d.

But it left him with months of rehab and a long road back.

We took our time, tried to rebuild smart, addressed the damage, utilised the bike as much as possible with Corp going rogue at times to test the leg 👀

Set our sights on Edinburgh this year with a goal of going 95 minutes.

We adapted things along the way as calf took a good 5-6 months to heal fully, along the way picking up shin splints.

Swapping in bike sessions instead of running.

Modifying training, and working around the issue instead of pushing through blindly or stopping altogether.

Doing this while working abroad,

Limited gym access

Limited or No control over site nutrition

Running laps around shipyards

Squeezing sessions into 45–50 min windows

No excuses just adjustments.

And when race day arrived?

He went out and smashed a 6 minute PB, clocking a 98 minute finish. 👏

Not the original target but a massive PB

Then, just a few weeks later…

On a whim, he ran a 20:43 5K.

No taper. No prep. Just a sunny Saturday morning park run.

We’re now locked in and chasing down that sub 20 5K, with big plans for HYROX or Hybrid Games later this year.

This is what resilience looks like.

You can’t always control the situation but you can always control your effort.

Big respect Corp,

28/07/2025

I love running.

Alot of my clients run.

But believe if fat loss is your main goal and you’ve struggled with it for a while.

Chucking running into the mix as you see everyone else doing it, thinking it’s the missing link.

Is going to leave you feeling frustrated fast.

I truly believe there are more efficient ways of losing bodyfat.

Running can help, but only when it’s part of a bigger plan.

Not when it’s just thrown in to “burn calories.”

Lift weights. Walk daily. Nail your nutrition.

Then run if it serves a purpose.

28/07/2025

You’ve probably been told to brace your core at the top of your squats, before deadliftin, pressing overhead etcBut do you know what bracing your core is, should feel like, How to effectively do this? Try this band drill to help you discover bracing.Wrap a resistance band around your midsection (just below your ribs and above your hips).Take a deep breath in through your nose imagine sending the air down into your belly, not your chest.Push your core out against the band in every direction, front, sides, and even into your lower back.Hold that pressure while breathing under tension.Imagine your going to be punched in the stomach 😂That’s intra-abdominal pressure, not just sucking in, but creating 360° stability.Use this drill before lifting or in your warm up to reinforce proper bracing mechanics. It makes a huge difference for strength, safety, and performance.

28/07/2025

Most people are still waiting.

Waiting for the perfect time.

Waiting for motivation to magically appear.

Waiting until life calms down.

Waiting for change to just… happen.

WANT TO KNOW THE TRUTH?

Change doesn’t come to those who wait.

It comes to those who take action.

Especially when it’s inconvenient, it’s messy, or uncomfortable.

So if you’re reading this and you’ve been waiting...

It’s time to move.

Start small:

Go for that walk.

Get a workout in.

Prep one healthy meal.

Choose water over another can of juice or energy drink.

Say no to the thing that keeps setting you back.

You don’t need perfect.

You just need to start building momentum.

The only way out is through.

13/05/2025

Simple guide on how to use your lifting straps.

Rev it 😂

12/05/2025

Stop letting your grip hold you back.

If you’re cutting sets short on RDLs, rows, or deadlifts because your hands give up first you’re leaving gains on the table.

Your lats, glutes, traps, and hamstrings aren’t getting the stimulus they need to grow and get stronger.

That’s where straps come in.

They don’t make you soft they make you smart.

Straps are a tool just like a lifting belt you might wear for heavier sets.

They help you train hard, stay safe, and keep the focus where it matters.

Train your grip on its own time.

But when it’s time to go heavy use your tools wisely and stop letting ego kill your progress.

Tag someone who needs to hear this.

11/05/2025

Can’t believe I’m having to post this in 2025, But I still see people struggling with loading and reloading plates from the bar every week I’m in different gyms.

So clearly people haven’t seen it the 500 other times it’s been posted 😂

Hopefully this is the last time you ever need to see this 👀😜

31/03/2025

Higher damper doesn’t = better workout. It’ll leave you feeling like you’re rowing through the mud. The damper setting on a rower or SkiErg doesn’t control difficulty (it kinda does)It’s to control airflow, which affects the drag factor (aka the actual resistance you’re working against).Want to train smarter?Use the monitor to check your drag factor.For most people, the sweet spot is 115–130(not maxed out at 10, where your form falls apart and your back begins to blow up).Adjust the damper until you’re in that range and feel the difference and row / Ski with much more efficiency. Enjoy.