MJW Fitness

Legs at Forge Gym Inverness

Love it here and whenever we can we always make the time to train here: if your anywhere near the highlands this gym is a must visit!!

Awesome facility and vibes always good 🫡

Nothing too crazy today but felt good to smash out some legs here, and body is feeling in half decent spot.

Lying leg curl
Gym leco hack squat
Nautilus glute drive
Conventional deadlift
Cable Kickback

Happy Friday everyone 🫡

POST-PREP IS HARD.

Not just physically but more so mentally. 🧠

After months of eating the same foods, following a strict routine, hitting your steps, doing your cardio, and living in a calorie deficit, your body and mind become conditioned to structure.

Then prep ends.

Suddenly, the reins are off.

You have choice. Freedom. Flexibility.

And while that sounds amazing, it can also be one of the most challenging periods of the entire bodybuilding journey.

For me, post-prep has always been something I’ve had to learn and improve at. I’ve done multiple preps, and in the past I’ve definitely struggled with the transition. The temptation to swing from one extreme to the other is real.

The key is finding a balance.

And the truth is, everyone’s balance looks different.

What matters is avoiding the mindset of “I’ve earned this, so anything goes.” A meal out becomes a day, a day becomes a week, and before you know it, the structure that got you to the stage has completely disappeared.

Freedom is important. So is flexibility.

But so are boundaries.

Keep some structure around your nutrition. Keep showing up to train. Keep moving your body.

Training-wise, me and ALLY J ROSS | ONLINE FITNESS & LIFESTYLE COACH and I have had three great sessions since prep ended.
No strict plan. No pressure. Just turning up, moving some weight, enjoying the process, enjoying each other’s company, and remembering why we love training in the first place.

To anyone finishing a prep right now:

It’s okay if this phase feels difficult.

It’s okay if your body changes.

It’s okay to enjoy a little more food, a little more flexibility, and a little more freedom.

Just don’t let a few days become a few weeks, and a few weeks become a few months.

Set your next goal.
Establish your boundaries.
Bring back some structure.
Then get back to work.

Post-prep isn’t about being perfect.

It’s about finding a sustainable balance between discipline and freedom. 💪

AJR-W season in one word - UNDEFEATED...

This season wasn’t won by doing more; it was won by doing things properly. From a coaching (and husband!) standpoint, I always knew there was another level that Ally could get too, we just had never truly tapped into it before.

And this season, the results speak for themselves 👇
🏆 🗡️ PCA Natty Athletic Overall Figure Sword
🏆 🗡️ UKDFBA Figure Class Win & Overall Figure Sword
🏆 🎫 WFF Figure Athletic Class Win & Pro Card
🏆 PCA Trained Figure Class Win

BUT the look is what we’re proudest of - through a complete overhaul of everything behind the scenes, we brought her best Ally yet

I created a plan that left no stone unturned - everything was in scope ⬇️
-Lifestyle factors.
-Work schedule.
-Recovery.
-Training volume.
-Programming.
-Nutrition.

The last 18 months became a full reset from the ground up. I made sure training became smarter and more calculated. Volume became purposeful instead of excessive.Recovery became monitored instead of a tick box.Nutrition became completely restructured around performance, response and sustainability.

-New macro structures.
-Strategic high days.
-Different calorie phases.
-Aggressive pushes when needed.
-Controlled phases when the body needed to recover, adapt and actually respond

But NONE of this matters, or works without the ex*****on. And that’s where Ally is different.

💪She’s a machine. She will simply do what most people won’t; No hesitation; No negotiating with herself; No inconsistency. No questions.

That’s what made this final competitive season so special to watch unfold. Because for the first time, the physique completely reflected the standard she was capable of achieving.

Watching that happen this season has genuinely been one of the proudest moments of my coaching career, and makes me a pretty proud husband too 😉

Is it time to reach your potential? Interested in coaching with myself? 
Please click the link in bio or drop me a 📱

Those post show pumps 💥

Especially when PER4M NUTRITION pump kicks in
Code MJW to save some money 💰 🤝
(Shameless plug)

On a real one post shows are mind f*** and can be very tough mentally and physically.

Appreciate what the body has done and allow some flexibility and time to recover.

We then craft what the next phase looks like.

But until then I have one more day where I head back up north to Edinburgh and see what some of the food scene what’s to offer me 🤪

Couple of snaps from today’s PCA Hampshire -

Best classic line up I’ve ever been on managing to bag a top 5 is a serious win for me.

My best look to date
Thank you to the man Lewis Jones | Coach

But as I said go check out the line up today and you won’t be disappointed

Just for starts these were in the top 4




For now MJW ✌️

FINAL DANCE OF 2026 🕺 💃 💪

Well, what can I say - 2026 season almost wrapped up, and it’s been another demanding but ridiculously valuable journey .

🤨The kind of journey that tests you mentally, physically, emotionally… and in ways most people will never know, never feel and maybe never fully understand - but that’s ok. For those who know, know. And most importantly I know.

📝 The early mornings on repeat. The exhaustion. The sacrifices. The pressure. The setbacks. The drive. The mind games. The moments where quitting would’ve been easier. The hurdles behind the scenes no one ever knows about. The doubt I never show.

🫶🏻But through every high and every low, there’s nobody else I’d rather walk this road with than my wife. My rock. My world. My god she drives me nuts and some days I want to shove her in the washing machine & press aggressive cycle BUT I couldn’t do it without her, I couldn’t do it without ‘us’

Today, we step back on stage together for the last dance of 2026 — stronger, wiser, more resilient and more grateful than ever.

This sport demands everything from you… but sharing the journey with your person makes every struggle worth it.

Soppy sh*t over. Deep sh*t finito. Now, nothing left to it but to do it (points for who said this!!)

Now let’s go dance. 🖤

MJW out 🎤

Beyond Proud To Announce I Am Officially Working With PER4M NUTRITION

If you have followed me for a while you will know that I’ve loved the brand for a long time and watched them grow bigger and bigger.

I’ve literally used the brand for years now and always recommend to my clients.
As let’s be real there stuff is banging 🔥

Thank you to everyone who has supported me over the years and to those who have used my code and have saved some money and got some awesome supps I appreciate you! So please continue to do so!
Super excited for the journey that’s ahead

Plenty of whey drips coming your way!
If you want to support me use code “MJW” for 25% off!

A couple of my favourite shots from this weekend WFF UK
Matt Thomas Photography 📸

My best package to date was achieved.

Tbh I’ve only ever had a handful of pics I’ve ever been happy with from a personal physique standpoint, so to get a few I’m happy with is a huge win from me.

Second photo sums up the day ALLY J ROSS | ONLINE FITNESS & LIFESTYLE COACH
Such a special moment for us.

As always take pride in your own achievements and always work your hardest and that’s all which matters