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Playstrong Physio & Personal Training, Jubilee Court, London (2026)

15/03/2026

Week in progress.

Happy enough with how the week turned out. Been a pretty active one between work and building the business, so I can’t complain.

Training side of things has gone well too. Still working on finding a new team, so there’s been a bit more solo running than I’d like. Not ideal, but it keeps things ticking over and the legs moving.

Had some good social time as well. A mate is over visiting so we’ve been catching up, which has been good craic.

Weather finally picked up as well. Bit of sun at last… proper shorts weather, which always lifts the mood.

Now starting to prep for paddy’s day, which will probably be mental.
Something has to make up for that Liverpool performance anyway.

14/03/2026

Performance Weekly update

I’ve had a much better week this week.

Certainly in terms of my nutrition.

I dropped the calories a lil bit lower.

Due to some social events & generally just being a little piggy lately.

So I’m happy I’ve been able to manage that and quite well if I must say so myself.

From time to time my legs do feel a lil bit heavy.

And it is pretty tough going, not missing gym sessions. Always playing football. Or training.

To be honest, I really don’t find the gym sessions that entertaining.

When I do get busy, it’s almost the first thing I’m thinking of shelving.

But sometimes, you have to know what you have to do to meet your goal.

And sometimes you have to realise that you are going to have to do things you don’t want to do.

That’s how adult life works right?

I’m also thankful it is hard work though. Cause most people can’t manage that.

And that’s how you can stand out in this world.

So Average weight 64.2 for this week is down from .4 from last week.

Chest looking fuller, arms and shoulders popping out & my abs starting to look good as well.

Happy with that as I’ve slowed down that weight gain. Last few weeks I was getting a bit too fluffy for comfort.

So that’s it another week of:
Carbs 275
Fats 50

Hopefully I’ll be able to navigate some social activities and paddy’s day without putting on 9 stone

13/03/2026

Today’s no different to 20 years ago.

I still struggle with the same 2 exercises after 20 years.

I’ve been in the gym near enough 20 or 21 years.

When I first started, I couldn’t even run 25 metres.

I was eating no breakfast.

McDonald’s or a battered sausage before training.

And then 3 sessions a day.

Football training, gym, and then running as well all in one day.

Slightly nuts when I think about it.

I used to struggle mostly with legs. Or certainly the day after.

Squats, RDLs — then I’m hardly able to walk up the stairs or sit down.

I’m completely finished. It’s done

12/03/2026

Don’t start your cut until you know your macros.

The exact intake you need to be in a calorie deficit.

Most people dive straight into dieting…
Then think they’ve failed.

But the truth is they were never set up to succeed in the first place.

So they spend months dieting, lose motivation, and eventually quit.

Make no mistake about it.

Dieting is hard.

But social media has convinced everyone it should be easy.

It isn’t.

And if it was, everyone would be in shape.

Sustained fat loss can work.
But personally, I prefer short and aggressive phases.

Get in.
Get it done.
Get back to living your life with flexibility.

That’s why before you start you should know:

• Your start date
• Your end date
• Your reverse plan out of the diet
• And what you do afterwards

That’s what coaching provides.

A structured plan tailored to you so you give yourself the best chance of succeeding.

If that interests you, send me a DM.

11/03/2026

In today’s video I talk about a common theme I keep seeing.

A lot of people are still training like it’s the 1960s.

Younger athletes think HYROX is the answer to everything.

Older athletes still believe long distance running and static stretching will save the day.

The problem? None of it is actually specific to the sport they play.

I’ve been training specifically for my sport for years.

That’s why I can still hit a high score on the beep test.
And why at 42 I’m still lean and performing well.

My training is very specific and tailored to exactly what I need.

If you want to train for HYROX TRAIN for HYROX.
If you want to lift weights — LIFT WEIGHTS.
If you want to perform in football — train for FOOTBALL.

Not random weights, cycling sessions, or HYROX classes.

Be more basic, be more specific with how you spend your time.

10/03/2026

Day 1 of a 3 Day Lean Muscle Bulk

I swapped the hustle and bustle of London for the sunny streets of Dublin, and I’m currently on a lean bulk.

Now, the last week or two… it hasn’t been so lean.

After football on a Monday, my Tuesday morning usually starts pretty similar.

Big breakfast, big coffee, and usually a pre-workout. My legs do be burst from the night before.

I start my program off with some legs.

First up is RDLs — 2 sets of 10 reps. My balance is all over the place with those at the minute, so next week I’ll probably change that up.

Then I move into squats — 3 sets of 10 reps. I’m actually really pleased with how much deeper into the range I’m getting on those lately.

I normally superset that with some vertical jumps — 3 sets of 6.

Before moving on to the chest press, doing 6 reps and 12 reps.

Next up is the machine row, which I actually think has helped me build that little Christmas tree look on my back — 3 sets of 8.

Then I finish off with some dumbbell side raises — 15 reps for 3 sets.

And my favourite exercise at the minute, the reclined bicep curl — 3 sets of 15.

So that’s it for Day 1 of my 3 day program.

09/03/2026

After the photoshoot things have gone pretty well.

My weight has been steady enough, but I’ve let a few bad habits slowly creep back in. Nothing major. A few extra hot chocolates, a few sweets and of course a few Guinness. Before you know it you’re nearly pushing 4,000 calories a day.

Flexible dieting is important, and I also think it’s good to let your hair down every now and then. And yes I’m aware I have no hair, for any of you funny fu***rs out there you get my drift.

I’ve just gone a bit OTT the last few weeks. Especially since my mate was over and I found it difficult to get back into doing things the right way.

But that’s what it’s all about. Let a bit of steam off for a while and then get back on it.

From this week on I’m back like Tupac.

Hopefully I can build a bit of momentum again.

08/03/2026

Week in Progress

Another progressive week in the bank and a good one at that. Managed to catch up with some friends I hadn’t seen in a while, got in a few solid training sessions, and started rolling again with some physio and 1‑to‑1 sessions. Feeling good to be back in the groove, and really, not much to complain about.

What they say is true: when it rains it pours. But when it suns… it doesn’t just shine. It blazes, and you feel it everywhere, in the skin and the soul. Dublin’s been treating me well lately finally some proper sun, and I’ve even had to start thinking about sun cream. Strange to think about, but also kind of exciting. Makes getting outside and enjoying the city feel even better.

Had some good food and drinks along the way too. Some sushi with a mate, a proper steak with a Guinness it’s nice to just enjoy the simple things when life’s moving fast.

Work has been busy the kind of week that makes you feel alive, but I’ll leave it at that. Excitingly, I’ll also be starting some S&C sessions with a few pro footballers now, which should be a lot of fun. Plenty going on, and some interesting things coming up. Managed to fit in some dinners and drinks with friends and family too, so it’s been a good balance overall.

Another friend’s arriving next week, which should be fun thank f**k I’m not on a diet, or I’d be in trouble.

Anyway, off to bed now to catch up on some winks. Exciting times ahead 😉

07/03/2026

Weekly Update

I’ve been a bold boy lately haha.

Sometimes it’s just difficult to stay super strict and disciplined all the time. Momentum slips, exactly like Gerrard and I feel the same way.

At the moment the goal is simple: eat plenty of healthy food and stay away from the things that taste a little too nice.

That’s what a lean muscle bulk should be.

My diet isn’t actually supposed to be super strict right now, but I lost the run of myself.

Eating out. Drinking. Then developing a fondness for hot chocolates… and the little sweet that comes with them. Honestly salted almond is just too good. But before you know it you’re at 3,500 calories.

And when eating out becomes regular, it starts adding up quickly. This is where data becomes useful. I track my weight and the rate of weight gain, and it’s been climbing a bit too quickly.

My weight is currently 64.8 kg — that’s almost 6kg up, so the bum is getting a little squeaky. As a result, I’ve had to tighten the reins slightly and bring the calories down.

Even though the photos still look good and I’m still lean as f**k, you can see a little more fluff around the mid-section.

Chest, arms and shoulders are looking fuller though. So not all bad I guess.

For now though, I’m pulling things back slightly and being a bit more disciplined with my food.

Carbs: 275g
Fats: 50g

So unfortunately…

No more hot chocolates for a while.

I’ve always hated the coaches or people who present themselves as “do as I say, not as I do.” It really winds me up. So if I ask someone to do something, im making sure I’m doing it myself too. And not just spitting words at people.

So that’s it for today. Off to the pub to get roasted. Just joking obviously. Or am I? ;)

07/03/2026

Weekly Update

I’ve been a bold boy lately haha.

Sometimes it’s just difficult to stay super strict and disciplined all the time. Momentum slips, exactly like Gerrard and I feel the same way.

At the moment the goal is simple: eat plenty of healthy food and stay away from the things that taste a little too nice.

That’s what a lean muscle bulk should be.

My diet isn’t actually supposed to be super strict right now, but I lost the run of myself.

Eating out. Drinking. Then developing a fondness for hot chocolates… and the little sweet that comes with them. Honestly salted almond is just too good. But before you know it you’re at 3,500 calories.

And when eating out becomes regular, it starts adding up quickly. This is where data becomes useful. I track my weight and the rate of weight gain, and it’s been climbing a bit too quickly.

My weight is currently 64.8 kg — that’s almost 6kg up, so the bum is getting a little squeaky. As a result, I’ve had to tighten the reins slightly and bring the calories down.

Even though the photos still look good and I’m still lean as f**k, you can see a little more fluff around the mid-section.

Chest, arms and shoulders are looking fuller though. So not all bad I guess.

For now though, I’m pulling things back slightly and being a bit more disciplined with my food.

Carbs: 275g
Fats: 50g

So unfortunately…

No more hot chocolates for a while.

I’ve always hated the coaches or people who present themselves as “do as I say, not as I do.” It really winds me up. So if I ask someone to do something, im making sure I’m doing it myself too. And not just spitting words at people.

So that’s it for today. Off to the pub to get roasted. Just joking obviously. Or am I? ;)

07/03/2026

Weekly Update

I’ve been a bold boy lately haha.

Sometimes it’s just difficult to stay super strict and disciplined all the time. Momentum slips, exactly like Gerrard and I feel the same way.

At the moment the goal is simple: eat plenty of healthy food and stay away from the things that taste a little too nice.

That’s what a lean muscle bulk should be.

My diet isn’t actually supposed to be super strict right now, but I lost the run of myself.

Eating out. Drinking. Then developing a fondness for hot chocolates… and the little sweet that comes with them. Honestly salted almond is just too good. But before you know it you’re at 3,500 calories.

And when eating out becomes regular, it starts adding up quickly. This is where data becomes useful. I track my weight and the rate of weight gain, and it’s been climbing a bit too quickly.

My weight is currently 64.8 kg — that’s almost 6kg up, so the bum is getting a little squeaky. As a result, I’ve had to tighten the reins slightly and bring the calories down.

Even though the photos still look good and I’m still lean as f**k, you can see a little more fluff around the mid-section.

Chest, arms and shoulders are looking fuller though. So not all bad I guess.

For now though, I’m pulling things back slightly and being a bit more disciplined with my food.

Carbs: 275g
Fats: 50g

So unfortunately…

No more hot chocolates for a while.

I’ve always hated the coaches or people who present themselves as “do as I say, not as I do.” It really winds me up. So if I ask someone to do something, im making sure I’m doing it myself too. And not just spitting words at people.

So that’s it for today. Off to the pub to get roasted. Just joking obviously ;)

06/03/2026

Plyometrics.

One of the simplest and most effective ways to train.

Yet most people skip them… and go straight to squats.

Then they wonder why they pull up injured at the weekend.

It’s not surprising, is it?

You turn like a bus. Your training has no intensity and it doesn’t prepare you for the speed of sport.

Plyometrics are a great way to prepare your body and condition your tendons for the demands of football.

But you need to be sensible when starting.

Doing too much too soon can irritate a tendon and that’s exactly what we want to avoid.

Start simple with Squat jumps and Lateral shuffles

6 reps × 3 sets is plenty to begin with.

If you want help planning this into your weekly training, send me a DM.

Playstrong Physio & Personal Training

15/03/2026

14/03/2026

13/03/2026

12/03/2026

11/03/2026

10/03/2026

09/03/2026

08/03/2026

07/03/2026

07/03/2026

07/03/2026

06/03/2026

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