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Marcus Rowley

@mrowleyfit

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Hate to say it but BJJ > CrossFit

2 years 8 months in, many more to come.

Proud to receive my purple belt today from my coach Liam @haltonbjj - get down if you want to join the hardest squad in the North West

⚪️ ✅
🔵 ✅
🟣 ✅

[Third pic is the delivery of my first ever gi’s - 8 May 2021] by @mrowleyfit

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3 years ago

It’s not a phase, mom. by @mrowleyfit

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3 years ago

A week off from calf training. Hiking, swimming, kayaking and paddling boarding instead.

#RippedInRona #TeamNoCalves taken in Skopje, North Macedonia by @mrowleyfit

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4 years ago

🥋FIRST BJJ COMPETITION 🥋 ⁣
⁣
Did my first comp a few weeks back in the 94.3kg weight category and was a great experience. ⁣
⁣
Came 2nd which I can’t complain with but gotta get that dub next time! Guy beat me on points in the final. Took me in mount and rode me like a cowboy for most of the fight. ⁣
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Couldn’t use my right arm for about 6 days after because the dude in the final tried to snap it off but we run a NO SNAP NO TAP policy😤⁣
⁣
Would 100% recommend BJJ if you’re wanting to do some cardio that isn’t running on a treadmill whilst learning a new skill. Super glad I started, missed doing a competitive sport a lot. ⁣
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Shoutout to the boys at @haltonbjj and our boss coach @liammccullybjj
⁣
#RippedInRona taken in Manchester, United Kingdom by @mrowleyfit

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4 years ago

⚔️ The Return of The Deadlift ⚔️⁣
⁣
𝗪𝐞𝐢𝐠𝐡𝐭 𝐨𝐧 𝐭𝐡𝐞 𝐛𝐚𝐫 = 𝟐𝟑𝟎𝐤𝐠 ⁣
⁣
I’ve avoided deadlifts for about 2 years because of my lower back so needed time to let it recover.⁣
⁣
Started putting them back into my program 3 weeks ago only doing 2 sets each week working off a 1RM of 240kg (lifetime 1RM = 255kg) ⁣
⁣
Week 1: 205kg x7, 4 (85%)⁣
Week 2: 215kg x4, 3 (90%)⁣
Week 3: 230kg x3, 2 (95%)⁣
⁣
Next week I will reset to 85% and aim to increase each set by 1 rep. This will be the goal for the next 3 weeks. After that I will increase the weight. ⁣
⁣
#RippedInRona (maybe time for a new hashtag soon) taken in JD Gyms - Widnes by @mrowleyfit

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5 years ago

🏙 LONDON LINK UP 🏙

Proud of @chucks_life_ for setting up @cfvauxhall and truly living the gym bro lifestyle! Such a good CrossFit box, wish I could train there every day x

FRIDAY BRO-SESH:
Weighted Pull-Ups - 4x2/f@12kg: 10,10,10,7
Pendlay Row - 3x2/f@95kg: 10,9,9
Paused Incline Bench - 3x10@90kg
A1: DB Flye - 3x2/f@22.5kg: 15,12,8
A2: Weighted Ring Dips - 3x2/f@12kg: 10, 8, 7
Four-Man 200 Rep Bicep Giant Set @22.5kg

#RippedInRona taken in CFV HQ by @mrowleyfit

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5 years ago

🍗 WEIGHT GAIN 🍗

Few photos over the past 5 years of my training going from approx 85kg @19yo to 97kg @24yo.

𝟏𝟖 𝐓𝐎 𝟐𝟏:
Focusing on CrossFit and bro training. Hitting PB’s of 240kg deadlift, 185kg squat and 130kg bench.

Gaining weight wasn’t a priority. I needed to be able to lift heavy but also have really good cardio which I found I managed best at 89kg.

𝟐𝟏 𝐓𝐎 𝟐𝟐:
Focusing more on powerlifting and CrossFit. Body weight starting to increase after not being happy with my physique and feeling that I didn’t look any bigger. You can see the difference in physique when I hit above 90kg. Look a lot fuller which I liked.

PBs increased to 255kg deadlift, 195kg squat, 140kg bench.

𝟐𝟐 𝐓𝐎 𝟐𝟒
Moved back home after uni to a CrossFit gym that didn’t focus on competing. My lower back was pretty bad and caused my progress and body weight to fluctuate given I would have to rest for a couple months at a time. CrossFit got left behind.

Focused on a hypercaloric training program (hypertrophy + calorie surplus) with the hope to put on weight. I like being athletic so I never go on extreme dirty bulks. Always steady weight gain to manage my body fat %. Usually have my calories between 3500-4200 (I don’t track).

Currently sitting at 97.2kg with the goal to finish the year up close to 100kg. I’m enjoying my hypertrophy training and have recently started Brazilian Jiu Jitsu (BJJ) because I miss competitive sport.

Maybe one day I’ll go back to CrossFit but who knows.

I don’t take protein shakes, creatine, BCAA’s, PED’s etc. Always have been natural. Muscle growth is slow. Stick with it.

Bonus content: 230kg deadlift @19yo. Look at them small legs!

#RippedInRona taken in United Kingdom by @mrowleyfit

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5 years ago

🚵 BIKER BOIZ 🚵

Moel Famau last week, Moel Arthur this week

𝐓𝐡𝐞 𝐑𝐢𝐝𝐞
16.24km / 2hrs 54mins / 2054kcals

Post-ride maccies to save the bulk 💪🏼

𝐏𝐎𝐀 𝐓𝐡𝐢𝐬 𝗪𝐞𝐞𝐤
Monday: Back and hamstrings, looking forward to using lat pull down, prone hamstring curl and seated row again

Tuesday: starting BJJ, looking forward to getting choked out by a bloke other than my uncle

Rest of week: will use both gym and garage from now on. Enjoy being in the pit of misery in the garage and grinding out horrible sessions but also want to use the machines and cables in JD as well as seeing the gym bro’s

#RippedInRona taken in Moel Arthur by @mrowleyfit

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5 years ago

🐰 EASTER WEEKEND 🐰⁣
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Decent amount of exercise completed over the weekend - mountain biked up Moel Famau on Friday, wouldn’t recommend 🥵 ⁣
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W4D1 - CHEST & BICEPS⁣
Incline Bench - 3x2/fail @95kg: 10, 9, 8⁣
Bench - 3x2/fail @102.5kg: 10, 7, 6⁣
DB Flye - 3x2/fail @27.5kg: 10, 10, 9⁣
Incline Curls - 3x2/fail @17.5kg: 15, 13, 12⁣
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Get out there and get after it! ⁣
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Doesn’t have to be weight training, find something that you enjoy and keep at it ⁣
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Hope you all scranned some choc at the weekend x ⁣
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#RippedInRona⁣
⁣ taken in Moel Famau by @mrowleyfit

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5 years ago

🥵 IZZA HOT ONE 🥵⠀
⠀
Above 12 degrees? Top off. No discussion.⠀
⠀
W3D5 - BACK, TRAPS AND TRICEPS ⠀
Weighted pull ups - 4x2/fail @17.5kg: 9, 8, 8, 7⠀
Pull ups - 4x2/fail @BW (~96.5kg): 12, 11, 9, 9⠀
BB Row - 3x2/fail @82.5kg: 12, 12, 10⠀
BB shrugs - skipped⠀
Close grip bench - skipped ⠀
Weighted push up - skipped ⠀
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Skipped the last 3 exercises because decided to go for a run with Mac Attack Maclean in the sun (Me? Running? No comprendé 🥴) ⠀
⠀
Will do them tomorrow when I wake up with a nonexistent groin and so can’t train legs⠀
⠀
#RippedInRona taken in GG Weightlifting by @mrowleyfit

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5 years ago

✨CLANG GOES THE DB✨⠀
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Apologies for the DB clang noises. I’m triggered.⠀
⠀
W2D4 - CHEST, TRICEPS AND BICEPS⠀
Incline DB - 3x3/fail @35kg: 12, 11, 10⠀
Bench - 3x3/fail @100kg: 9, 8, 6⠀
Skull Crushers - 3x3/fail @48kg: 13, 11, 10⠀
Hammer Curls - 2x3/fail @20kg: 13, 13⠀
DB JM Press - 2x3/fail @20kg: 13, 12⠀
⠀
#RippedInRona by @mrowleyfit

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5 years ago

🦬 BIG BACK BOIZ 🦬⠀
⠀
Bradderz broke the tripod so filming ceased after pull-ups :/// ⠀
⠀
W2D3 - BACK, BICEPS AND DELTS⠀
BB Row - 3x3/fail 80kg: 14, 13, 12⠀
DB Row - 3x3/fail @54kg: 10, 10, 10⠀
Pull-ups - 3x3/fail @17.5kg: 8, 7, 6⠀
Thumb-down lat raises - 2x3/fail @8kg: 17, 17⠀
Incline DB curl - 2x3/fail @17.5kg: 14, 14 ⠀
⠀
Key-Points:⠀
1️⃣ No preference over thumb-down lat raises to regular lat raises, just a slightly different stimulus and variation to prevent side delt work getting boring⠀
⠀
2️⃣ Starting with BB row as it’s a focus now. Maxed out my DB for DB row so no point prioritising that first. Start with the exercises you want to improve during your training cycle⠀
⠀
#RippedInRona taken in Widnes by @mrowleyfit

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5 years ago