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What a great leg session it was today and another huge step on my recovery from recent hernia surgery.
I know I am going to have serious DOMS tomorrow as I haven’t pushed myself on quads for a long time.
This was only one step and I have to keep backing this up.
It helps when you have a training partner like @hannah__flanagan
I push her limits and she responds everytime 💪💯
We are turning the heat up 🔥
Today’s session:
10mins incline treadmill
5 x leg extension warm ups
3 x 15+15 leg extension drop sets
4 x 15 deep hack squats (feet together)
3 x 15 leg press
2 x 8 reverse lunges on smiths machine
2 x 15 calf raises (feet pointing in)
2 x 15 calf raises (feet pointing out)

Thanks for the inspiration Hannah ✊

#bodybuilding
#champions
#bodybuilder
#muscle
#noexcuses taken in Ultra Flex Gym Normanton by @teamtopscoaching

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4 days ago

Some video snippets from yesterday’s training session with Amelia.
Always a fun session as she does make me smile but at the same we get the graft done 💪💯
She is keeping in great shape through summer whilst having a few well earned holidays.
These snippets are not all the exercises we did but seeing Amelia looking so good I had to film some footage.
I am still phasing myself back into training after minor surgery so have been a bit lazy with my filming but I will get back into the groove now my training is picking up!

#bodybuilding
#champions
#training
#wellness
#coach

Teamtops Coaching’s finest 💪💯 taken in UltraFlex Gym Leeds by @teamtopscoaching

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9 days ago

The first #Doomslayer class of season 6 is complete so the hammer has dropped.
Big respect to everyone starting out on this #bodytransformation journey.
The best is yet to come 💪💯

#noexcuses
#fitness
#fatloss by @teamtopscoaching

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18 days ago

Last call for Season 6 Doomslayer 8 week body transformation challenge 💪💯
Get in touch asap as it all starts on Monday (6th July).
Here are a few pics of what some of my Doomslayers have achieved from the previous seasons.
2 x Doomslayer Classes weekly
Personalised Nutrition plan
Training schedule
Supplement advice
Stat taking
Regular accountability check-ins
Round the clock support
Private WhatsApp groups
Chance to win prize money 💰 (£500)

Become part of the BoFit community
Great support network

Time to create healthy lifestyle changes that you can continue and reap rewards well after the challenge has finished.

Let’s do this! 💪💯

#bofit
#doomslayer
#bodytransformation
#challenge
#winners

Please LIKE and SHARE taken in BoFit by @teamtopscoaching

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22 days ago

Last push on this as I finalise my Doomslayer team for season 6 of the 8 week body-transformation program exclusively at @bofitfam
If you have followed previous Doomslayer results you know we bring it every time.

Here is a rare chance to work with me an award winning Coach and bodybuilding World Champion.
I have been Coaching since 1992 so you can say I know a thing or two 😉
My passion is at its highest to bring results and encourage a positive lifestyle change.

PLEASE SHARE This Post if you or you know anyone who would benefit from this 😊
If you are unhappy with your current body or just want to push on to new levels please DM me for further details.

I need to complete all sign ups before this Friday (3rd) and the challenge all kicks off on Monday 6th July.

I don’t care what your current status or body shape is. I just want my clients to try their best and we will take it from there.

Let’s do this 💪💯🔥

#bodytransformation
#goals
#fitness
#noexcuses
#strength

@teamtopscoaching taken in BoFit by @teamtopscoaching

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a month ago

What an absolutely belting show the @nabba_northwest_england was on Saturday!
An absolute honour to judge!
Competitor numbers were high (just short of 200) for this qualifier 👌
A real inspiration to all who watched!
High standard and well populated classes.
Lots of great trophies and prize money handed out.
A few athletes who excelled offered their Pro Cards?

I came away buzzing and can’t wait for the @nabba.uk.official Britain Finals next Friday 💪💯

NABBA is growing and a fed that should interest all competitors now.
NABBA has the history and the prestige.
The one and only original “UNIVERSE” others just followed and copied.
Seems every fed a a Universe show these days and some you don’t even have to qualify for.
No prestige in that!

#NABBA
#bodybuilding
#bodybuilder
#coach
#champion taken in Floral Pavillion -New Brighton by @teamtopscoaching

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2 months ago

Cracking NABBA North West!
Long day but what a show!
Not far off 200 competitors.
Quality was high and judging was hard but loved every second.
Thanks for the high standard of competitors along the board to make it such tough work.
Huge respect to everyone of you!
Can’t wait for next week (NABBA Britain) to do it all again 💪💯
Huge respect to Tim Rosiek for pulling this off.
@nabba.uk.official is well and truly back
🙌🙌🙌

@nabba_northwest_england taken in Floral Pavillion -New Brighton by @teamtopscoaching

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2 months ago

Due to the amount of well wishes I have received I thought it only right that I post a little update on my recovery from my minor abdominal surgery (paraumbilical hernia) for those who are interested.
I am a little sore still and swollen in my lower abdominal area so bending to pick anything off the floor is a no go.
It appears the surgical cut is right in line with my belly button so once healed (I do heal well) I think it will be very hard to spot.
The recommend I have been given by the nursing staff is to not return to weight training for 3 months. I personally do find this extreme so when I feel all pain and soreness disappear I will likely introduce some very light and strict training. Let me assure you I don’t want to undo any of the great work done by my surgeon.
No one knows my body more than I do and I remember when I was given a 6 months without weights scenario after my spinal surgery. After 1 months I started careful movements under the direction of a professional team (mofo body mechanic). When it got to 6 months I was really advanced in my recovery.
With this recent surgery I know nearly every exercise engages core so TUT (time under tension) with light loads will be the remit. When I start that journey will be decided by how I feel but won’t be too quick.
At 61 I have to remember I am not invincible any more.
I post regarding my own health experiences and found that posting my previous discectomy surgery I received a lot of messages from people considering the same procedure so I am always happy to give advice on what to expect so get in touch if you have any Q’s 👍

See you all soon

“The comeback is always stronger than the setback”

#hernia
#surgery
#rehabilitation
#recovery
#nevergiveup taken in Steve Johnson #teamtopscoaching by @teamtopscoaching

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14

2 months ago

A double bubble back and biceps day came my way on Monday.
Feeling great at the moment and just loving the training.
I have to have a little down time as I am forced to rehab a little injury shortly but still got a couple of days training to squeeze in first 😉

#noexcuses #nevergiveup #bodybuilding #coach #champion taken in Ultra Flex Gym Normanton by @teamtopscoaching

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2 months ago

So here are some snippets from Bank Holiday Mondays back and biceps session with my Doomslayer client and good friend @lyndseymac00
I normally guide Lyndsey’s training twice a week but this is the first time we have actually trained together.
This session was down at @bofitfam in Normanton as they have some awesome back machines there (especially the rarely seen rotary machines).
We did 3 sets of warm ups on the plate loaded isolateral pulldowns machine then it went like this.
3 sets rotary pulldowns
3 sets rotary rows
3 sets seated pulley row
3 sets close grip pulldowns
3 sets bicep curls from low pulley
3 sets preacher curls
Job done 💪💯

#noexcuses
#nevergiveup
#bodytransformation
#bodybuilding
#coach taken in BoFit by @teamtopscoaching

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2 months ago

Snippets from this morning’s 6am Doom Camp class at @bofitfam in Outwood 💪💯
6 of the very best braving the hi tempo training circuit 💪💯
Well done everyone and hope you enjoy the leg DOMS tomorrow 😁

#noexcuses #nevergiveup #cardio #fitness #training taken in BoFit by @teamtopscoaching

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2 months ago

Here we have #teamtops athlete Nigel Day!
It’s been a few years since he last hit the stage due to regular unexpected obstacles ruining his other preps.
This time he competed in the NABBA North East British qualifier at the ripe old age of 60 and got a very creditable runner-up position and qualification for that renowned @nabbaofficial2025 Britain.
@nigel.day.351 is one of the easiest clients I have ever had. He just follows what’s written on his plans without any questions and accepts whatever decisions come his way.
As long as he gets the nod from me and his family he is happy.
We are looking at his next show being in 2 weeks time where we will bring conditioning tighter and see what we then need to do for the Britain.
At this show he went onstage 19lbs above his previous stage weight from October 2022.
Although we intend to get sharper conditioning moving forward 18lbs is some achievement for a man of his age.
Going to low with conditioning when in your 60’s can highlight skin fatigue so it’s about getting the balance right for what suits him best.
The next 2 weeks are an experiment in seeing how he looks by bringing skinfold lower.
As now though we can celebrate a good showing that did himself justice after overcoming so much in the last few years!
Well done Nige mate 👏👏👏

#bodybuilding
#masters
#nevergiveup
#coach taken in Pudsey Civic Hall by @teamtopscoaching

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2 months ago