John Craig fitness

09/06/2023

Flex Friday it is then 💪

Have a good weekend 😎



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17/05/2023

1 week of no squats. Sad to see them go however very little hip or back pain. Well other than the dull constant pain but nothing that keeps me up at night. 180kgs, still full ROM and no deviation from my warm up form.

14/05/2023

The boys in their kilts ❤️🏴󠁧󠁢󠁳󠁣󠁴󠁿

Come across this nice photo from Ross’s wedding, he was marrying this Irish girl Stef ☘️. First and last time in a Catholic Church, beautiful wedding, venue and great day out.

#❤️ #🏴󠁧󠁢󠁳󠁣󠁴󠁿

04/05/2023

After 2 weeks of active rest it’s good to be back. Full body workout completed last night and look forward to the same again on Friday.

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24/04/2023

Traded my 🐪 in for a faster 🐫.

Nice trip across the desert to a private beach. Stunning views. 😍

12/04/2023

MRI scan tomorrow to see the damage of my chest. I had some big goals for 2023, which have become much harder due to injury. It doesn’t mean they won’t be achieved it just means I’ll need to be smarter, harder and start taking things seriously 💯💪



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07/04/2023

Looks like my chest has disappeared 7 weeks of no chest work is finally taking its toll 👎



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02/04/2023

Something nice about training outside.



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29/03/2023

What do you think is the best option for a hypertrophy workout plan? And why?

“Beginners workout”

Full body workout 3 times a week.
A lot of stimulus and 4 day’s recovery time.

“Intermediate workout”

4 or 6 day split of whatever variation of Push/Pull/legs. Full body being worked twice a week, mixed options for recovery between body parts.

“Advanced workout”

Individual body parts once a week. Lowest stimulus option and most amount of recovery.

Exercise selection would be shared across the week in option one and two.

Why do you think people are often keen to get to option 3 as quick as possible?



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15/03/2023

Max effort 💯



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14/03/2023

200kg squat.

5 bulging discs
Degenerated hip joint, arthritis right side
Full thickness partial tear cartilage left side
Tendinitis both knees and cartilage issues
Issues with T2 disc
Tendinitis in hamstrings from disc injury.
Unknown injury awaiting scan on left shoulder

Various back, hip and knee specialist have said these issues are unlikely to heal. I will never believe that and continue to get stronger in all areas.

Pain free squat at 200kg, constantly practicing good form at lower numbers to build back up safely. Hours of recording squats and adjusting.

One thing I have learned that when you truly brace your core and everything is tight it’s almost impossible for my hips or ass to c**k in and out. I know now that as much as I thought I was pre injury my core was never fully braced and I was leaving my lower back exposed.



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10/03/2023

An extra couple of veins on my bicep so I’m happy 😂😂💪

The aggregation of marginal gains. All jokes a side last year I added in extra bicep frequency to twice a week. I added in unilateral mainly exercises on the additional day, so added in different exercise choices. I improved form on the bicep exercises constantly recording, reviewing and moving position until I could feel the biceps working. I got assistance from a friend to review my form who offered some advice. All very positive and only now am I starting to see margins gains. The strength in my biceps did increase pretty fast but size didn’t. I’m happy to start seeing results now and will stick with it.



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08/03/2023

It’s hammer time 💪



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07/03/2023

Testing out this damaged shoulder.

I have to admit I’m getting more concerned that after 2 weeks almost nothing has changed. I’ve notice a lot of unusual feeling around the trap, bicep, forearm, pec and the lower side of the front delt. Time for a scan I think.



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06/03/2023

Should I track my workouts?

If you want to make progress then tracking your workouts can be positive for many reasons.

I record all of my workouts and watch back the videos, I can see my weights and form. I do this when I go home eating my meals looking for improvements or thinking about going up the weight next week. If you want great results sometimes it pays to be a little bit crazy about what you want to achieve.

I used to just log everything in a book and bring it out prior to go to the gym to motivate me to beat last week. It works really well. The only missing point is the ability to see your form and correct it.

Without some form of tracking exercise and nutrition it’s very hard to consistently achieve progressive overload.

Use all the tools at your disposal 💯



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03/03/2023

Black and white hammer curls 💪



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28/02/2023

In my happy place 😤

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23/02/2023

What’s your goals for 2023?

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23/01/2023

Have you tried this? Watch to the end!
Look at these 3 different exercises.

1) 24kg side lateral raises, front delt facing the ceiling and strongest position. Mostly front delt and mid delt being worked.
2) side lateral raises mid delt and little finge facing ceiling. Trying to pull traps down and stopping them taking over. Almost all mid delt and big difference in weight drop removing the front delt. Much more pump in the mid delt.
3) Bent over rear delt flies. Mostly rear delt exercise again much weaker than exercise 1.

My personal opinion is a lot of shoulder injuries are caused by an imbalance in the mid and rear delt compared with the stronger front delt.
Why do I think this? Many workout programmes have multiple exercises which hit the front delt and very little for the mid and rear delt. Since working my rear and mid delt more and prioritising rear my shoulders have been healthy.


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18/01/2023

Hammer curl BnW


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15/01/2023

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27/12/2022

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20/12/2022

GASP Iron tee


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17/12/2022

What got you interested in Bodybuilding?

Black and whites from bicep workout.

Some of the older black and white photos from the likes of Yates and Frank McGrath were what got me interested in bodybuilding. Along with blood and guts and Franks Animal DVDs. What got you interested in the sport?

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20/11/2022

New new goals… no looking back 💪

Looks like posts have changed a lot.

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11/09/2022

Do something interesting everyday 👊

08/08/2022

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30/07/2022

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28/07/2022

26/07/2022

24/07/2022

20/07/2022

Day out with my son today.

17/02/2021

short training clips filmed during lockdown from our home gym. VIsit WWW.GASPOFFICIAL.COM - Use code GASP15 for 15% off all items

17/02/2021

https://youtu.be/74Wjr2q2KpM

short training clips filmed during lockdown from our home gym.VIsit WWW.GASPOFFICIAL.COM - Use code GASP15 for 15% off all items

17/02/2021

Last heavy set of leg press 500kg, 400kg, 300kg

Worked up doing multiple sets at 100kg, 200kg, 300kg and 400kg

https://youtu.be/YkZiGI6-2_8