13 years old and performing 47.5kg Romanian deadlifts, a technically challenging move, with technique that many who have been training for years don't have.
Some would say having a 13 year old or any teen perform this exercise is dangerous. Indeed, there are special considerstions to take into account when training teenagers. However over the past half a year I have been teaching Nicky the all important hip-hinge and the technique required to safely and effectively execute a RDL, which hits the posterior chain better than most other exercises.
I know Nicky can lift heavier, and he has hit 52.5kg before, however he has decades to hit bigger numbers. The solid foundation he has built from bodyweight alone to this, and which we will keep working on ensures that when he's the age to seriously ramp it up, his technique, joints and ligaments are more than ready and that he should be able to attain new heights safely and effectively 💪
If you would like to know more on how you can improve your technique or learn how to do technically challenging moves, give Gym Pal a shout 🤙
Gym Pal Tobermore
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Making people stronger and fit for living
21/08/2026
Over 6 weeks since my last jog and nearly 6 weeks since I got a rib broke. I only meant to do 1 mile (1.6km) having did a 1km the week before around the yard. Instead I ended up doing a 5km.
Felt great to get back at it and 25:55 whilst not great, was still decent considering, but by heck my lungs were hit hard. Max 181 bpm and even 10 minutes after finishing it was still around 130 bpm 🥵
However, the body has a way of quickly getting back into the swing of things after a couple of weeks so I expect that all to improve. Now I need to start gently integrating upper body exercises again 💪
When it comes to the calves most people only work them out with straight legs. This however primarily hits the larger of the calf muscles.
Beneath this and connecting to the achilles is a more important calf muscle, the soleus, which requires bent knee exercises to hit.
The soleus is the workhorse of the calves. It enables long-distance running and walking, provides the explosive power required for hill-sprints and helps absorb impacts protecting the ankles.
Looking for more advice? Give me a shout 💪
04/08/2026
Nothing says a good bootcamp session done than leaving a near full body sweat-print on the floor 😅
Davy Thompson shaking it better than Shakira 😅
Making any exercise less stable makes it instantly harder, especially when its a quick dynamic one such as rope waves. Your legs and core have to work harder to keep you stabilised, which in turn adds to the burn, expending more calories and forming greater muscle co-ordination 💪
Still can't get him to do plank rope waves though 😅
16/07/2026
Of all the things in the world, a simple bear hug and lift resulted in a broken rib 😖 Not the first time I've had one (two at once actually), so onwards and upwards within 6 weeks time 💪😝
08/07/2026
Ever looked at the scales and get frustrated that the dial hasn't moved even though you feel like you've lost weight, that clothes fit that bit better and you look more slender? I've been there, and so have most people who exercise. Welcome to body composition remodelling.
When people say they want weight loss, what they really mean is fat loss. Weight scales may be an important part of tracking your progress, however they are highly misleading as they don't take into account what your weight is composed of. A pound of muscle may weigh the same as a pound of fat, however muscle is far denser and compact and takes up less space than bulkier fat.
When you exercise and lose fat but tone up and gain muscle your weight may stay the same or even increase. Thus, your clothes and how you look and feel can be a better guide to whether you have lost fat or not rather than the scales.
A case in point is one my clients who goes to my keep-fit class. They have been coming for over a year and have gained half a stone in weight but they have lost at least 3 belt sizes! They look leaner and you can see increased muscle definition.
Moral of the story? Don't put blind trust in the scales or get disheartened if the dial hasn't moved much.
27/06/2026
First ever race done, The Bob & Berts North Coast 10K & 5K, and for a great cause the Alzheimer's Society in memory of my Nanny Lily. My aim was to complete it in under 50 minutes and I managed 48:57 🏃♂️
Could, indeed should, have done it maybe a minute quicker but great experience to learn just what needs to be done in a race.
A big thank you to Jenny Thompson and Davy Thompson for suggesting and encouraging me to take on what is one tough 10k 💪
Also a big thank you to who donated towards my chosen charity 🙌 Donations still open until the 30th June!
Don't have a certain piece of equipment to do certain exercises? There is always a work around, especially with bodyweight (calisthenics) exercises. Sometimes all you need is to get creative and make the best of what you can find 💪
21/06/2026
Last 10km session before the race on Friday done and dusted. Hopefully it'll be cooler. Nothing like a hot, sunny day to sap it out of you 🥵😅
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Unit 3, 3a Desertmartin Road, Tobermore
Magherafelt
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