Cameron Mackay

16/04/2026

Motivation doesn’t exist until you make it.

If you think about what makes you motivated, it’s seeing results, changes, improvements.

You like what you see and you get hungry for more of that.

What actually causes the motivation? Doing something, changing something, implementing something.

Without those things you don’t see changes; without changes you’re not motivated.

The question here isn’t ‘how do I become motivated’, it’s how do I see changes.

That requires discipline; the discipline to show up when you don’t feel like it, to keep going when you aren’t seeing things change, the discipline to say no to the vices that are stopping you dead in your tracks right now.

If you can master the art of discipline, you can get motivated. A disciplined, motivated man is a very dangerous one.

16/04/2026

Motivation doesn’t exist, until you force it to

Motivation comes from seeing results, changes, improvements, you like what you see and you get hungry for more

But what causes the motivation? Actually doing, changing, implementing

Without motivation you need to rely on discipline to do these things

The discipline to show up when you don’t feel like it, to keep going when you aren’t seeing things change, the discipline to say no to the vices that are stopping you dead in your tracks right now

A disciplined, motivated man, is a very dangerous one

11/04/2026

I’m currently 100.3kg, 36kg down from my heaviest, and 20kg down from when I was my biggest and leanest

Mentally it was tough for me knowing I was going to lose weight, and muscle when I decided to, because being a bodybuilder was all I ever knew and was

I ran 12km today, and on the run I had probably 7 blokes acknowledge and compliment me on my physique

When I was 20+ kg heavier this never would have happened, if anything I’d get looked at almost like a ‘freak’ because I was too big, I stood out for the wrong reasons

This goes to show you, the lighter, leaner, athletic physique, is what people want, it’s what they aspire to look like

Muscle, but not too much, lean, but not too lean, for most men this will be 80-100kg (depending on height) and 10% body fat, the all round physique

Man it feels good to be at my goal physique, in my eyes now, the do everything physique

09/04/2026

PUSH (Chest, Shoulders, Triceps)
Seated dumbbell lateral raise
Incline barbell press
Seated dumbbell shoulder press
Seated chest machine press
High to low cable flye
Overhead rope extensions
Weighted dip

PULL (Back, Rear Delts, Biceps)
Chest supported machine row
Straight bar lat pulldown
Wide grip cable row
Cable rear delt flyes
Dumbbell hammer curls
High cable curls

LOWER (Quads, Hamstrings, Glutes)
Quad extension
Hack squat
Barbell RDL
Leg press
Hamstring curl
Walking lunges
Standing calf raises

(REST)

DELTS + ARMS
Seated machine lateral raise
Seated barbell shoulder press
Chest supported dumbbell lateral raises
Rope face pulls
EZ bar tricep extensions
Incline dumbbell curls
Dumbbell skull crush

CHEST + BACK
Close grip pulldown
Flat smith machine chest press
Single arm dumbbell row
Incline barbell press
Barbell row
Pec dec flye

(REST)

When following a split like this, don’t chop and change it, commit to sticking to it for minimum 14-16 weeks.

Apply progressive overload to every set you do, this means trying to add more weight or reps every single week, log your training to track this.

Ensure you’re in a small calorie surplus for the whole time, 200-300 calories, you can’t grow without the food to fuel it.

Comment WORKOUT and I will send you the sets, reps and progression plan for my 5 day training split.

09/04/2026

Your delts not growing isn’t a shoulder genetic problem, its a you problem

1. You don’t train them enough - 2-3 x weekly is where you need to be to maximise your opportunity to grow

2. You do the wrong exercises - capped big delts comes from your side delt, so lateral raises should be your go to exercise

3. You treat them like an accessory - high reps and light weight won’t cut it, get strong and progress those side raises

4. You don’t train hard enough - thats just the truth, not taking your sets to failure is leaving stimulus and muscle on the table

Save this post and change these 4 things if you want some bigggg shoulders 👊🏽

08/04/2026

Men say they are stuck eating 1800 calories and still not losing fat

But the maths never lies

What most lads call 1800 calories usually looks like this:

The extra tablespoon of olive oil +120 calories
The handful of nuts while cooking+160 calories
Two “small” weekend drinks +400 calories
The bites, licks and tastes during the day+200 calories
The protein bar they forgot to log +220 calories

Or even worse, the fact you’re so hungry from having such a drastic drop in food that both Saturday and Sunday are uncontrollably + 5000 calories

Suddenly that 1800 calorie diet is closer to 2600+, if not worse

Fat loss does not stall for no reason, it stalls because the math isn’t mathing

The men who finally get lean do three simple things.

- They account for everything, not just some things
- They set themselves a deficit that’s sustainable, but still works
- They rinse and repeat the process that works

Precision beats motivation every single time. If you want top level shape you need top level accuracy.

That is exactly what we build inside the Team Conditioned blueprint.

DM me 16 if you want my 16 week 6 pack blueprint.

08/04/2026

Coaching is and always will be a results based game

6 weeks in and only 2kg down (I say only, because you’d look at this and expect a lot more, but the scale isn’t the only thing that matters)

What’s even better than the visual look here is fact Danny has gone from

‘Do you think I can do a photoshoot?’ On the left

To ‘let’s do a competition’ on the right

Now not everyone needs to set this as a goal, but the key here is the fact that as soon as we had structure, accountability, built his mindset in a way which backed himself fully

His goals just got bigger and bigger

I’m a firm believer that a man without a goal to chase isn’t a man worth associating yourself with, because they have no reason to show up for themselves

Watch this space, 6 weeks in, 12 to go 👋🏽

DM me ‘COACH’ for 1-1 coaching

08/04/2026

You’ve not started, because it will be hard

And right now you’d tell me you don’t want to do the hard thing

But let me ask you this, being in the position you’re in right now, hating your body, low energy, testosterone in the bin, hate wearing certain clothes, Mrs not finding you attractive

That’s not hard? You’re not dealing with harder right now?

I’ll answer that for you, you are

It’s all hard, you just have to choose which version of hard you deal with

07/04/2026

Boring things, repeated over and over again, for a long period of time.

If it looks like I’m always doing the same sessions in my training, good, it means I’m doing something right.

Chopping and changing between training plans, session layouts, movements, is exactly what will lead to no progress.

Without structure, there’s no predictability.

Here’s the current pull session structure that I haven’t deviated from for 12+ months:

Vertical pulldown - 2 sets
Compound row - 2 sets
Single arm row - 2 sets
Rear delt flye - 2 sets
Lengthened bias bicep curl - 3 sets
Shortened bias bicep curl - 2 sets

Simple, but effective. This is how you build a real physique.

07/04/2026