GetJacked Health and Fitness Studio

Most men don’t struggle because they lack motivation.
They struggle because they lack structure.


Spartan Valour is a 10-week coaching program designed to teach discipline through consistent training, clear standards, and accountability.


You don’t need to be disciplined already - I expect you not to be.
You need to be willing to learn it.


The program includes structured gym training, conditioning, and weekly discipline work that carries over into daily life. It runs as a closed intake with a fixed start and finish, and includes full gym access for the duration.


This is for men who want structure, accountability, to operate at a higher standard, and are willing to commit properly.


It starts Monday 9th. If you want more information, message me directly.

Week 18 Recap

Another good week in the bag 🤜🤛

Weight is back up at 101kg and climbing into the 102s (where i was at pre-injury) 🥳 condition slipped a little, but considering my injury and battle with low appetite - I'd say I'm doing okay 😅

The surgeon said it was time to fade the brace out and begin to walk without it. Spending the next 6 weeks, building strength and durability through the knee. Hopefully in 6 weeks' time, I'll be starting the long journey that is building the muscle i lost 🙏🙏. He did say that I should expect to wait at least 1 year from now till I'm even remotely back to where I was pre-injury. So that kinda sucks 🙃

Looking for the positives tho - I'm in a position to hopefully travel back up to the island this week coming. I can't believe it's been 7 weeks in Glasgow. That's the amount of time I was in Spain!! Spain felt like a lifetime, and this has gone by like a flash. Having said that, I was joking only yesterday that I can even remember what it was like to have 2 fully functioning legs 😂

Into another week we go 🤜🤛

Save. Apply. Grow.

Some of my fave shots from check-in this week

The upper half is holding strong 😂😂 legs are shrinking more with every day that passes, but physio is bringing some mobility back - all going well i might even be getting rid of the brace in the next couple weeks 🙏🙏

Weight is FINALLY back on the rise. I went from 102kg - 96kg. But my appetite has been coming back, im eating more and better (🥳) and I'm now sitting at 101.6kg. So the upper is 100% growing

Finally getting into a groove with training. After a few weeks of trial and error with training structure, volume, rest days; i think we've found that sweet spot and I'm now able to knuckle down and see some real progress

Chatting with my coach yesterday; the original plan (pre injury) was to bring the growth phase to a close at the end of June and enter a diet. But due to my leg, we lost a good 6 weeks of any real progress. So we are extending that time frame currently with no end date in mind = when I resemble a juggernaut I guess 🤷‍♂️

Struggling with body confidence?

You don't NEED to follow a strict plan to see amazing results - follow these simple rules and watch your physique transform 🤖

You have to pick one...

👀

HOW I BUILT MY PHYSIQUE 👇

As someone with pretty mid genetics, I can confirm you aren’t alone - BUT it’s not impossible to get a physique you are proud of 🤜🤛

Here’s how I built my physique over the last 5 years 👇

👉 TRACKING MY LIFTS: After YEARS of lifting and seeing no progress; not tracking my workouts, not following a plan. I got a 5 day training split and stuck to it for 6 months. I seen more progress over than 6 months of consistency that I had the previous 5 years of fu**ing about.

👉 RELENTLESS PROGRESSION: I hyper fixated on getting as strong as possible. Every session I was hungry to progress my lifts by an extra 2.5kg, or an extra rep. I refused to accept anything less than 100%. My focus now is more on the quality of the rep, over the total load lifted. But I needed a foundation of strength before I could get more a**l about movement patterns. Sometimes I still go in and just test myself by pushing my absolute limits.

👉 WE CAN’T FORGET NUTRITION: I know it’s fun, but dirty bulking doesn’t work very well. You end up just 💩 half the food back out cause your digestion is so poor. I cut my cheat meals back to one treat per day, and one full cheat per week. The rest was CLEAN food. The cleaner my diet got, the more progress I made 🤷‍♂️

👉LESS IS MORE: I know it all sounds too simple; but literally the more basic I made it, the easier it was to follow and progress.This isn’t really a sentence but… PROGRESS = PROGRESSION 😂. Instead of trying the weird and wonderful workouts posted by Bodybuilding.com, I just did basic movements. Squats, deadlifts, rows, presses (combination of machines and free weight).

For a FREE GUIDE, message me “GROW”

You definitely relate to at least 2 of these 😂

There is no such thing as "the best training plan"

But there sure as 💩 is the worst one 😂

Here's a simple guide I follow when programming for my clients

You have 2 options:
- look for reasons why you can't
- look for ways that you can

You decided which one you are, and that decision will dictate if you succeed or not

P.s. deliberately not tagging JackedEats cause can I f**k actually challenge him 😂