George Russell PT, Maidenhead (2026)

12/03/2026

Chasing Numbers…

6 Weeks back into training hard, with the neck + shoulder issues seemingly behind me, I’m feeling good 🫡

Pushing the numbers week-by-week and just enjoying the food + strength gains 📈

One of 2 main Upper sessions in my split, with this being more Horizontal Push + Pull biased.

High Intensity | Low Volume

Upper Body B Run Through:

1️⃣ Flat HS Press
1 x 4-6 | 1 x6-8 | Tempo 3:1:1:1

2️⃣ T-Bar Row
1 x 5-7 | 1 x 7-9 | Tempo 3:1:1:1

3️⃣ Seated Cable Pushdowns
2 x 8-10 | 1 x 10-15 | Tempo 3:1:1:2

4️⃣ Incline DB Hammer Curl
2 x 8-10 | 1 x 10-15 | Tempo 3:1:1:2

5️⃣ Machine Fly
2 x 8-10 | 1 x 10-15 (Rest Pause) | Tempo 3:1:1:1

6️⃣ Long Rope Straight Arm Pulldown
2 x 8-10 | 1 x 10-15 (Rest Pause) | Tempo 3:1:1:1

7️⃣ Machine Crunch
2 x 8-10 | 1 x 10-15 | Tempo 3:1:1:2

23/02/2026

Not seeing the results you want to from the gym?

Struggling with an injury?

Want to be a better version of your current self, without hating the gym, your joints, or your life?

Online Coaching is a service built around you - Your goals, your body, your lifestyle.

No quick fixes. Just results, that last.

Ready to rewrite your script?

Click the link in my bio or DM me “COACHING” to get started 💪

Limited slots available 🚨

01/12/2025

The first to do it…

For the last year, Kat has been grafting her ass off and is currently 20.8kg down, marking my first client to reach 20kg of fat loss 🎉

52 Weeks, 6 Training Blocks, 20.8kg. A biblical number of steps.

That is over 25% of her original bodyweight. Yes, you read that right. A quarter of her, gone 🤯

Her dress size has gone from Size 14 to Size 8.

From when we started tracking measurements she has lost: 14cm from her chest, 15cm from her waist & 12cm from her hips. 📉

Kat originally told me her end goal was to lose 10kg. Then it moved to 15kg, then it was 20kg and now the last goal is 25kg…

I have broken the process down into small chunks, with the incremental 5kg Plate Photos, but she has taken it a step further.

Every 5kg from her start weight, every 5kg with round numbers, specific bodyweight in pounds, stone, the list goes on…

Setting small goals has kept her on track, ticking boxes and moving forwards step-by-step.

What Kat has achieved is nothing short of incredible, but this has not come easy.

You have more than likely seen Kat in the gym, every single day putting the work in, whether it be her programmed sessions, getting her steps in or the more recent addition of LISS cardio.

Extreme results require extreme effort and she is the hardest working person I know. She really is the model client.

At the end of the day, if you carry out the instructions that I give you, I can guarantee, you will get what you want.

Just ask Kat 🤷🏻‍♂️

She may not like me sometimes, but she gets it 🫡

“Jesus I cannot believe I used to carry that around with me”

One more to go…

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Limited 1-2-1 & Online Coaching slots available🚨

If you are interested, click the link in my bio or drop me a DM for more information 📥

24/11/2025

This years graft…

24 Weeks | (20 in a deficit) | 3 Training Blocks | 13.8kg Average Loss | 14.2kg Total 📉

These photos are taken fasted, in the morning, with no pump and some incredibly natty lighting.

After shoulder surgery I wanted to to get strong, so I set myself 3 training goals and committed (over-committed) to a gaining phase in order to hit them.

Needless to say I smashed the granny out of those goals (Working sets of 40kg Inc DB Bench, 160 Stiff Legged Deadlifts, 5 plate - 100kg Hack Squat).

This then culminated in the monstrosity you see on the left. 24 weeks and a lot of walking around later, I am the small human you see on the right.

What did I Gain? - A jawline, some abs, far worse ADHD 😄

What did I Lose? - Love handles, energy, a bit of strength & my whole personality 😔

How did I achieve this? I walked around a lot and ate less food. No really, that’s it. Losing body fat really is that simple.

If you have a pet, let’s say a dog, who is overweight, what do you do about it?

Do you make it intermittently fast? Do you make it do some special exercise or some magical supplement that you have heard is the key to fat loss?

Do you f**k. You walk it more and feed it less.

Body composition is entirely down to energy balance. Energy In vs Energy Out. Consume less calories than your body needs to maintain its current size & YOU WILL LOSE WEIGHT.

Now what kind of weight you will lose will be determined by what you do in the gym and what you put in your body.

Consistently eat in a Caloric Deficit whilst training hard and eating sufficient Protein, you will predominantly lose body fat whilst retaining muscle tissue.

The biggest factor? Time. Getting lean will always take longer than you think. So give yourself plenty of time to get where you want. You’ll likely need to lose a fair bit more than you think you will too.

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Want to work with me?

Limited 1-2-1 & Online Coaching slots available🚨

If you are interested, click the link in my bio or drop me a DM for more information 📥

19/11/2025

The Hammer Strength Hack Squat…

This is a Bilateral (Double Leg), Quad-Biased Squat movement pattern, working the quads through Knee extension.

As a Quad-Biased Squat movement, you should look to place your feet as low on the platform as possible, to maximise the amount of Knee Flexion 🔑

If you found this helpful, drop the video a like and follow me for more Exercise Mechanics tips 💪🏼

Limited Online Coaching Slots Available 🚨

For coaching enquiries, click the link in my bio or drop me a DM for more information 📥

17/11/2025

15 Weeks. 18.6kg. Safe to say Katerina is absolutely smashing it…

I’ve been slacking a bit recently with my main feed posts and in that time Katerina has managed to fly through 5kg, 10kg and now 15kg of weight loss 📉

So the first post she is getting is the 15kg one, but she’s actually now sitting at 18.6kg down since we began this process in August.

That weight loss is in addition to serious gains in strength throughout her first block of programming 💪

She’s added 15kg onto her Goblet Squats, 20kg onto her Single Leg Leg Press, 25kg onto her Shoulder Press & 24kg onto her RDL’s to name a few 📈

Now Katerina herself would tell you that she can be a bit of a challenge (To put it mildly)…

But funnily enough, I like a challenge and I also really enjoy being correct 🤷🏻‍♂️

From explicitly telling me that I would never get to see how much she weighs or track anything for that matter, we are now in a place where she is tracking her steps daily and logging her weigh-ins consistently.

I now get excited messages from her, telling me about her new low weigh-ins.

It is an absolute step-change in self-perception and how she views the journey.

I win, she wins. It’s as simple as that.

Every client is different and the human factor of coaching is often overlooked.

It’s about encouragement, not forcing a client to do what you want them to do and being able to find alternative ways to achieve their goals when you need to.

Developing a healthier relationship with food and our scale weight can be a massive hurdle for some people.

That is why it is my overarching goal with any client who comes to me wanting to change their life.

Numbers are not the enemy, they are simply data. Data that is essential for making long-lasting, sustainable changes to our physique and lifestyle.

I’m incredibly excited to see how much further we can progress, both physically & mentally 🙌

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Limited 1-2-1 & Online Coaching slots available🚨

If you are interested, click the link in my bio or drop me a DM for more information 📥

06/11/2025

The Hammer Strength Seated Lateral Raise…

This is an isolation movement targeting the shoulders, or more specifically the medial delts through humeral abduction, or movement of the upper arms away from the midline of the body 💪🏼

As an example of a lateral raise movement pattern, you should look to set the arms slightly forward, in the scapular plane, 30-45 degrees relative to the torso.

With straight arms, look to drive your elbows out, not up, finishing the movement around shoulder height 🔑

If you found this helpful, drop the video a like and follow me for more Exercise Mechanics tips 💪🏼

Limited Online Coaching Slots Available 🚨

For coaching enquiries, click the link in my bio or drop me a DM for more information 📥

26/09/2025

Legs (A) Run Through…

One of two Leg sessions in this High Intensity : Low Volume split 👌

No Hip Hinge in either day as this is scheduled into my Pull (A) session ✅

5 exercises, 11 sets. Each set a battle. No junk volume. No bu****it. 🔑

Session as follows:

1️⃣ Machine Hip Adduction 1 x 8-10 / 1 x 10-15
- Weight plate behind back to shift hips forward.
- Drive knees together, controlling the eccentric.

2️⃣ G80 Leg Extension: 1 x 8-10 / 1 x 10-12
- Leg pad set as far back as possible to maximise lengthening at the knee.
- Lock hands onto the handles, pulling hips down into the seat.

3️⃣ Prone Hamstring Curl: 1 x 8-10 / 1 x 10-12
- Pelvis Neutral. Hips fixed into extension, driving into pad.
- Drag, don’t throw your heels to your ass.

4️⃣ Hack Squat (Pause): 1 x 6-8 / 1 x 8-10
- Pausing in lengthened position.
- Cheeks to heels. Don’t be a p***y.

5️⃣ PS LP Calf Press 2 x 8-12 / 1 x 12-15
- Pause in lengthened & shortened position.
- Think of squeezing a tennis ball between your heels.

G80: Gym80
PS: Pin-Stack
LP: Leg Press

Limited Online Coaching Slots Available 🚨

For coaching enquiries, click the link in my bio or drop me a DM for more information 📥

16/09/2025

Another client achieving their goals…

In the last 6 weeks my Online Coaching client Inga has committed to a fat-loss phase for the first time and is currently 6.4kg down, well on her way to her goal weight.

We had already achieved a lot together through 1-2-1 coaching, going through body recomposition, completely changing her physique and her daily habits.

Since December we have laid the foundations for a cut. She has built a significant amount of strength & muscle tissue, through progressive training programs and implemented small lifestyle changes in preparation for this.

But now she has locked in.

What’s changed? Two things.

Application & consistency. That’s it, it’s nothing fancy.

Consistently smashing her programmed sessions, hitting her targets that I have set: Calories, Protein, Steps, day-by-day and now the fat is now peeling off.

Often a 10% increase in effort & consistency is the only thing standing in between you being frustrated and drastically changing your physique.

Just try it, be 10% better and see where it takes you 🫡

You’ll have to ask her about the outfit choice….

Do you want to lose fat and get stronger simultaneously?

A process with no binge eating, no excessive restriction & no fad diets?

Do you you want sustainable, long-lasting physical & mental change, inside & out of the gym?

Well If that sounds like you, I have limited 1-2-2 & Online Coaching slots available🚨

If you are interested, click the link in my bio or drop me a DM for more information 📥

14/08/2025

Push Day Run Through…

For the last block of this cut I’m running a non-weekly training split, with 2 days on, 1 day off, whichever day those sessions fall on.

Push A
Pull A (Pull + Hinge)
-
Legs A
Push B (Push + Arms)
-
Pull B (Pull + Arms)
Legs B

This session (Push A), is a more traditional Push session, hitting Chest, Shoulders & Triceps.

I decided to throw some intensity techniques into this last block, with some Rest Pause Sets here for no other reason than I like to make things difficult for myself ✌️

Session as follows:

Machine Lateral Raise 1 x 8-10 / 2 x 10-15 LSRP
Cuffed Clavicular Fly 1 x 6-8 / 1 x 8-12
High Inc SM Press 1 x 6-8 / 1 x 8-12
Machine Chest Press: Neutral 1 x 8-10 / 1 x 10-12
SA Cuffed Pushdowns 1 x 6-10 / 1 x 10-15
Seated Cable Fly 1 x 8-10 / 1 x 10-15
Supported EZ French Press 2 x 8-10 / 1 x 10-15 LSRP
Standing Cable Crunch 1 x 8-10 / 1 x 10-15

SM: Smith Machine
SA: Single Arm
LSRP: Last Set Rest Pause

George Russell PT

12/03/2026

23/02/2026

01/12/2025

24/11/2025

19/11/2025

17/11/2025

06/11/2025

26/09/2025

16/09/2025

14/08/2025

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