PMA Personal Training

27/02/2026

As body weight increases, chin ups get harder! 💪🏻

22/02/2026

Week 2 / cycle 1 / day 4 / 3x3

165 kg X 3,2,0 reps.

Used 'autoregulation' and didn't wish to do any 'grindy' reps with this weight.

Let's see how I do with 3x1 next week.

Keep smashing it folks!

#531

21/02/2026

Standing OHP: 51.7 5 sets 3 reps (maintaining)
Flat bench 98.7 kg 3,3,2 (up from 2,2,2 last cycle)
Incline dumbbell press: 24 kg's 2x9 (maintaining)
Decline dumbbell press: 24 kg's 2x9 (maintaining)

Before breakfast weight: 198 Ib/90 kg / 14 stone 2 @ 5 10" / 178 cm 💪🏻


#531

14/02/2026

Week 1 / cycle 1 / day 3

Standing OHP: 51.7 kg 5 sets 3 reps
Flat barbell bench 91.7 kg x 5,5,4 (3x5 would've been a PB)
Incline dumbbells 24 kg 2x9
Decline dumbbells 24 kg 2x9

💯

11/02/2026

Week 1 /cycle 1 /day 1

28/01/2026

Week 3 / cycle 1 / day 1 / peak intensity week

Overhead press 67.5 kg 3 sets 1 rep.

I've maintained this weight for a while, as I wanted to improve my form, esp on the eccentric phase.

It's possible to get stronger, without increasing the weight if the form improves.💡

#531

25/01/2026

Week 2 / cycle 1:

163.7 X 3 (3rd set)

3x3 PB 🥇

💪🔥🏋️‍♀️ #531

24/01/2026

I went up 1.2 kg on 3x3 PB this week and 'only' managed 3x2 with 98.7 kg (it felt like a Baby Grand Piano lol).

Having a cold affecting my sleep and a PB on squats on Thursday likely didn't help!

However, this programme is designed to help get you unstuck in the next cycle, so I'm not worried.

This is why you have safety bars btw! 😉

#531

22/01/2026

Don’t Just Age — Start Training 🦾

Most people don’t “age badly” because of the calendar.
They age because they gradually lose their most metabolically active tissue: muscle.

From midlife onwards, many people unintentionally under-fuel their muscles:

❌ Light breakfasts with little or no protein
❌ Fear of meat and healthy fats
❌ Replacing resistance training with endless walking
The result?

Fading strength, aching joints, and muscle being replaced by fat.

Here’s what the science actually tells us 👇🏻

🧠 Muscle Is an Active Organ
It isn’t just for movement or appearance. Muscle helps protect against insulin resistance, osteoporosis, chronic inflammation, falls — and even cognitive decline.

⚠️ The 40+ Protein Gap
With age, muscle becomes less responsive to small protein intakes (anabolic resistance).
The low-protein meals that worked at 25 will not maintain strength at 55.

🥩 Protein Needs Go UP, Not Down
Research supports ~1.2–1.6 g/kg/day for healthy ageing — yet many adults are still encouraged to eat less.

🚶‍♂️ “Eat less, move more” is a trap
Longevity isn’t about being thin.
It’s about staying capable.
Muscle loss determines independence.

The good news?

You aren’t fragile — you’re adaptable.

Muscle still responds to:

✅ Adequate protein
✅ Progressive loading (strength training)
✅ Proper recovery

Whether you’re in your 60s, 70s, or 80s — it’s never too late to rebuild strength.

📍 PMA Personal Training

I specialise in in-home strength and balance coaching for older adults and clinical populations. Evidence-based support, delivered in your own living room.

📩 DM me to book a free consultation or to discuss how in-home coaching could support you or a family member.

Many thanks, Peter

www.pmapersonaltraining.com

19/01/2026

18/01/2026

Week 1 / cycle 1 / day 4

Completed an insane week's training with 150 kg 3x5 - new PB. 💪🏻

Squats and bench were also PBs this week. 🏆

Sensational progress given I started this programme 23 July 2025. 📈

#531