PMPT - Patrick Mulholland Personal Training

PMPT - Patrick Mulholland Personal Training Personal Trainer where I help people reach their fitness goals!

10/06/2026

Who can relate? 😂😭

05/03/2026

As the good old saying goes, you’ll only get 2/3 of the lifts that click at the same time 😂

Last block I would consider a success as with how busy it’s been we’ve still not missed a beat with training, some sessions are harder than others, we just have to make adjustments and take each day as they come!

We finished last block with

Squat 190kg rpe 7
Bench 115kg rpe 8 (2.5kg) above comp max
Deadlift 245 rpe idk 😂

Deadlift has been my most loyal over the past year but this past block they’ve definitely tested the mental resolve! Hopefully they’ll become my friend again soon 😂

Boring programs work 🗣️Believe it or not, the strongest lifters I know aren’t doing anything fancy. There aren’t doing “...
26/02/2026

Boring programs work 🗣️

Believe it or not, the strongest lifters I know aren’t doing anything fancy. There aren’t doing “tic tok” exercises. They’re not doing secret variations that give 10x the gains. Just the same lifts, similar setups, and small, boring progressions week after week.

And it works.

Most people don’t stall because they lack variety. They stall because they can’t stop changing things. New exercises every block and new splits every few weeks. Always chasing a feeling of being productive instead of actually being productive.

Powerlifting doesn’t reward excitement. It rewards consistency.

It’s about:

* Running the same lifts long enough to actually master and progress them.
* Adding weight only when it makes sense and not “forcing progression” or “just because”
* Leaving the gym feeling like you could’ve done more… so you can actually come back fresh next week.

It isn’t sexy. It might not look great on a reel. But your total doesn’t care how entertaining your program is 🤷🏻‍♂️ it only cares that it works.

Boring programs, done well, beat “exciting” programs done badly every single time.

One thing I really pride myself on as a coach is the number of current and past clients who’ve gone on to become coaches...
25/01/2026

One thing I really pride myself on as a coach is the number of current and past clients who’ve gone on to become coaches themselves.

It’s not just about delivering an 11/10 service. Every client I work with learns why they’re doing what they’re doing, this understanding is vital and it’s what I believe truly sets PMPT apart.

The knowledge you take away from coaching with me doesn’t just help you progress now; it stays with you for life.

For some, it’s even opened the door to a completely new career path.

And of course, it helps when your coach walks the walk as well as talks the talk 😉💪

So, If you want to train smarter, understand your training, and get real long term results, drop me a DM and let’s get to work. 📲

The comeback tour continues, having just wrapped up another competition, me and are coming away with a lot of positive...
28/07/2025

The comeback tour continues, having just wrapped up another competition, me and are coming away with a lot of positives! We are also coming away with a better understanding of what works and doesn’t work for me.

The plan is now in place, several changes made and now time to do the work and finally get that elusive 600kg total 🙏

CLIENT UPDATE - Matthew Matthew came to me having already done great with his fat loss efforts.Unfortunately he was begi...
06/06/2025

CLIENT UPDATE - Matthew

Matthew came to me having already done great with his fat loss efforts.

Unfortunately he was beginning to stall and he was sick of feeling weak in the gym.

Wanting to dial in on his nutrition in particular, he learnt not only how to lose fat but build muscle and strength at the same time!

A few months later and Matthew has 👇🏻

✅ Lost another 8KG of fat

✅ Down 5.5 inches off the waist

✅ Lifting numbers he hasn’t touched since being 25kg heavier 

✅ Confidence growing week on week

No secret sauce. No bs.

Just dialled in nutrition, hitting steps, cardio, and showing up to every session.

He is an absolute workhorse who will get s**t done.

And the best part? He’s only getting started..

Next stop, a local in house powerlifting comp to test everything we’ve built. I can’t wait to see him put it together on the platform. 🏋️‍♂️

This won’t be the last time you’re reading about this man, we’re only getting started!

CLIENT UPDATE - Deividas The goal was simple.Get Dave into the best shape of his life by April.

Well.. 16 weeks, 16 kg ...
27/04/2025

CLIENT UPDATE - Deividas

The goal was simple.

Get Dave into the best shape of his life by April.

Well.. 16 weeks, 16 kg in bodyweight gone, and 5 inches off his waist.

Going by these photos, id say mission accomplished and then some!

Hes not only in the best shape of his life, but the mental resilience this man has shown and further grown throughout this process is a sight to behold. Mentality monster.

He set his goal, he did the work, he dug deep and achieved his goal.

Job done ✅

The mans earned a holiday and then we’re right back to it.

New goals, New Dave ✌️

I turned 27 last week… 👴So, last week I turned 27, I took the week off to recharge the batteries, spend time with friend...
05/04/2025

I turned 27 last week… 👴

So, last week I turned 27, I took the week off to recharge the batteries, spend time with friends and most importantly just look after myself.

I spend my weeks trying my best to motivate, inspire and better others so I thought it was high time to take some of my own advice and just chill the f out rest and reflect 🧘‍♂️

This past years been crazy! We had the photoshoot where I got in the best shape of my life, bought a house 🏡, made a return to powerlifting after too long out and we’ve an absolute thriving business where everyone is smashing it. We’re even building a class wee community where we’re all pushing eachother to be better so that’s awesome aswell!

Here’s to another whole year of smashing it across the board and overall just being the best smedium human I can be 🙂

Peace ✌🏻

CLIENT UPDATE - Deividas “Shredded Dave “ MazunasWish I was more on the ball with these, he’s even more shredded already...
03/03/2025

CLIENT UPDATE - Deividas “Shredded Dave “ Mazunas

Wish I was more on the ball with these, he’s even more shredded already 🤣

Anyway 👇🏻

7 Weeks in to the biggest shred of his life and Dave is absolutely smashing it!

It’s impossible to put into words just how amazing this man has been since he’s started with me, his adherence in nutrition, training and his overall thirst for knowledge is absolutely second to none and hand on heart he’s been an absolute pleasure to coach! 

The plan is simple, get shredded whilst still being able to enjoy the process! Something that he lacked last year when trying the 75 hard challenge. This challenge takes an amazing feat of strength but CAN cause a massive drop off when finished. I made it my number one mission to help Dave realise he can absolutely get in better shape without sacrificing everything and still being able to live. Mission accomplished, he’s already leaner, more knowledgeable and more positive in just over half of the time.

The plan for us now is to stay the course, don’t change what doesn’t need fixing and achieve our ultimate target. 🎯

Keep an eye out for this one, he’s not only gonna be in the best shape of his life, he’s also going to be an absolutely amazing coach.

Dave, I’m so so proud of you! Keep er lit 🔥

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Portadown
BT621HA

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Monday 6am - 10pm
Tuesday 6am - 10pm
Wednesday 6am - 10pm
Thursday 6am - 10pm
Friday 6am - 10pm
Saturday 6am - 10pm

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