Category: Training

06
Jul

3 month transformation

Simon Waters with his 3 month transformation, losing a total of 2 stone weight loss here.

Well done buddy, keep at it!

19
Mar

2 stone down!

Nigel Bean joined Royals Gym in September 2018 and has so far lost 2stone. His resting heart rate has dropped, he feels less lethargic in the afternoons, he’s sleeping better at night and his wife says that he has stopped snoring 😃

Congratulations mate 💪🏼

19
Mar

6 month transformation

His attitude and determination speak volumes. 6 months in to his life changing journey and he’s already 5.6st down.

Huge respect and congratulations to Mark Bergmann!

19
Mar

Amazing progress being made by @amybergy! We’re all so proud of you 😃 keep up the great work 💪🏼 you’re smashing it!!

19
Mar

5 week progress

Loving this 5 week progress phot from Laura Johnson!

A few diet changes along with some adjustments to her training and she’s seeing some brilliant gains! Keep it up 💪🏼

15
Oct

Centenary Challenge

This year we mark 100 years since the end of WW1. To honour and remember those who have fallen, not only in WW1, but all the men and women who have given their lives for our great nation I will be attempting the following…

10 rounds of…

10km run

10 pull ups

10 squats @100kg

10 press ups

10 deadlifts @100kg

The workout will take place on the 9th November at Royals Gym and will be commencing at 0600hrs.

The doors are as always open to all. Whether you’re a member or not, please feel free to pop in and show some support. I will be in dire need of it.

If you feel the need to make a donation, please do so via this page. All proceeds will going towards the Royal British Legion and the Royal Marines Charity.

https://www.justgiving.com/teams/remember1918-2018

29
Sep

5k PBs

Looks like last night was an evening of 5k PBs! With Rob Lester smashing a 23:14 and Amy Bergmann completing her first ever 5k 😃

Outstanding from the both of you! Have an awesome weekend guys 💪🏼 you thoroughly deserve it!

19
Aug

Front rack position

Today @sarahcheneryfitness has been working in the front rack position doing front rack squats and lunges. Brilliant exercises for building the hamstrings, glutes and improving core strength and balance.

Fancy giving it a go? Just ask us, we’re more than happy to show you!

19
Aug

Pure Elite world champion Joshu-Blue Majury visits Royals Gym!

Awesome little review from Josh, super nice guy and incredible physique. Check out his YouTube channel for more videos!

Wishing you all the best for retaining that title 💪🏼

https://youtu.be/uRPbpCDb7o8

05
Apr

Qualifying for the World Championships

 

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So after finishing 4th place at the British Nationals pulling 230kg @74kg BW, I was a little downhearted to think that I had missed out on a spot at Worlds by only one place. However to my delight I have in fact qualified! This is down to being part of the Scottish region and so I now have 2 months to try and add some more kilos to my deadlift and hopefully finish in a respectable position.

In my lead up to the Nationals I decided to do a bulking cycle, upping my body weight to 78kg and then spending 4 weeks cutting it back down to 74kg. Due to having an insane metabolism and also training twice a day, I was having to eat 4000 calories a day and only through choice (so as to not get too fat) the majority of these came from clean foods. It’s a lot of eating!

During my cut I went down to 2800 calories a day and this surely showed with me becoming agitated and snappy the majority of the time. Apologies to all those who it affected!

My training focus on the lead up was mainly targeting my hamstrings and glutes as this is where all my power comes from. I have seen huge improvements in both my squat and deadlift and so I’ll continue to do this while its working. Although I deadlift with a conventional style I still like to train sumo, I feel that this really hits the hammys and glutes and also other muscles and tendons that don’t get worked during a conventional deadlift. Along with this I worked hard on my back squat, front squat and also front rack lunges and then accessory work such as single leg press and kettle bell good mornings.

With only 2 months to prep for the Worlds I am doing another 4 week bulk and with any luck I will improve on the Nationals. This has all come around in the space of just a year, after making the decision to step back from football and focus solely on lifting. I do miss the game, however my decision mainly came from a lack of discipline from team members in terms of training and nutrition. My decision was based on the fact that this is a solo sport and the effort I put in will hopefully show, and I’m pleased to say that it has.

Those of you who are avid trainers like myself know only too well the sacrifices that you make in order to achieve anything within your chosen sport. The hours of training in the gym, the nutritional discipline and the lack of social life because of it can often become a burden and I have found myself asking why I do it. Until you’re on stage and achieve something you have been working towards for so many months, when it all comes together, you realise why you’re there and that it was all worth it in the end.