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Luke o Mahony fitness

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Online Coach & Educator aiming to make as many people as I can healthier, happier, fitter & stronger through evidence-based & practically applicable information

27/07/2026

Upper A to start the week. The what & why ⬇️
Swipe ➡️ for details on each movement

Standing cable fly:
- Purposely no bench, probably less load needed but helps encourages movement of shoulder & ribcage
- Slight internal rotation driving through elbows to align with chest as much as we can keeping tension in stretch

Full session went as ⬇️
Cable Y raise : 3 x 8-10
Wide grip pull up: 2 x 5-8
Upper back row : 2 x 6-10
Low incline smith press :2 x 8-10
Single arm DB row : 2 x 8-10
Standing cable fly :2 x 8-10
Dips : 2 x 8-10
Overhead extension : 2 x 8-10

Exercising, and training are very different often confused things.
Every needs to exercise more, but training needs more specificity too the goal.
One is checkers, the others is chess.

If you want to learn more about insights of programming for strength / hypertrophy I’ll be presenting a segment on this in our upcoming seminar on September 6th, all details of speakers & topics are first link in my bio 💪.

Movement prep:
Straight arm pulldown
Upright row

- easy set up, awareness & blood flow to structures of shoulder that will be needed later in the session. Focusing on scap, rib cage & shoulder complex all in one. Swiss Army knife for upper body warm up when pressed for time

Cable Y raise:

- Not best for shoulder growth, more so indirectly expressing a lot of functions of the shoulder at once (retraction/ protraction, elevation/ depression & external rotation) . Getting some awareness brought to ribcage & core braving, again helping later in session.

Wide grip pull-up:

- frontal plane lat movement
- Great way to build & test shoulder health / resilience.
- This is both hypertrophy & mobility

Upper back row:

- Chest support offers less demand on erectors
- Can place a huge amount of tension to upper back, if we keep the arm path slightly flared
- Don’t want sternum collapsing here, and if we see shoulders “hunch” , something else is extending the arm not the muscles of the back.

Low incline smith press:

- degree of incline depends on ribcage structure
- Main chest “output” based movement smith machine giving external stability with less skill allowing more force & tension,

23/07/2026

Paris, through the lense of lime bikes,
Calories,
Coffee,
and no itinerary
🇫🇷 🥖 🥐 ☕️

05/07/2026

I am delighted too announce the next Coaching blueprint Seminar/Event - The Female health & fitness Summit.

After a sell out Performance Summit Last year we are returning to SuperValu Pairc Uí Chaoimh bigger, better and this time, with company 🤓

This will be our first PANEL speaker event with special guests presenting & answering On topics of their own expertise.

We constantly try take feedback from all previous events,

Health & fitness when it comes to coaching/ working with females requires a different approach, more knowledge, understanding & set of skills, hence the inspiration for this event.

The areas for which myself & Paul O Sullivan Bespoke Coaching only know a certain bit about, we have outsourced to those more knowledge to give the best education & up too date info as possible.

Coaching
Training/ programming
Health/ hormones
Psychology
Sports performance
And a lot more

A day full of presentations,
Round table discussions
Q&A’s
And networking with those in the same industry.

Tickets go on sale this day next week (july 12th) @ 10am via Eventbrite

Spaces as always will be limited due to venue capacity

Get your seat early,

We look forward to seeing you there 💪.

30/06/2026

We didn’t go on a honeymoon after getting married, we had a lot on, there was a lot of uncertainty, and we wanted to focus on moving into our home.

So I Couldn’t think of a better way to celebrate my third clear brain scan in a row
with good news of no further growth & all things stable,
than saying “f**k it” and booking a trip with my 2 favourite people.

A 2 week road trip, planned and booked 10 days in advance
Over 1,500 km driven across Texas,
1 lost replacement rental car
And an unhealthy but incredible amount of BBQ food consumed in what was the trip that’s always been a dream of mine.

Naturally, im not the first to give myself praise on accomplishments and im always anxious/ working towards trying to improve or grow, but i can say im damn proud of me and sinead as a couple, and team for being in a position to do a trip like this, so well, and to allow tommy to be there, on the same year we got married and moved into our house.

Last year was s**t, but if anything it thought me my version of being successful, and living my best life was me being forced to slow down and be present / enjoy what I have right in front of me 🏠 🧑‍🧑‍🧒

24/06/2026

Texas Pt II - Austin

An unplanned ASAP Rocky concert
Some of the best food I have ever had
Lot of queueing for BBQ
Finally got good coffee (Europe definitely has this nailed better)
Got to lift in a sick gym
Extremely friendly people
And warm as s**t 🥵 ☀️

Overall, underrated city absolutely loved it!
➡️ san Antonio before final leg of the trip back to Dallas
🤠 🇺🇸 🛣️ 🚗

19/06/2026

I can now actually have some truth behind saying “this ain’t my first rodeo”

Dallas , Arlington & Fort Worth done ✅

Onto next leg of the trip with the crew 🫶🇺🇸 🤠

01/06/2026

You can’t be upset about the result you didn’t get, from the work you didn’t do.

Wasn’t on the agenda to run in any distance this weekend, but happy I did as it’s always such a good buzz around the city.

Running is one of those areas of the fitness space that’s gotten huge, love to see it.

What’s completely underestimated though, is that running is just as much if not more of a SKILL than it is a component of fitness.

It’s the perfect example of “use it or lose it”

Those that are the most elite and best runners, or highest VO2 max in the world, some might be genetically gifted, most are just smashing reps on reps, and grafting.
A s**t tonne of volume at a low but recoverable intensity making trade offs to other areas of their training (and lifestyle)

Cardiovascular fitness is usually one of the quickest adaptions that can go, more so when it’s skill based like running,
Then strength/neural adaptions,
Finally, Muscle mass (which people think they lose a lot quicker than what’s actually true, this takes a lot.

So for me, speaking about running this weekend, I enjoyed it and yeah would have loved a 10km PB, but I didn’t do the work as my training was focused elsewhere recently running at max x 1 per week nowhere near the volume/intensity I would have needed, so what can I expect.

Huge well done to everyone who ran, including all clients, some had some huge PBs, some had a stinker of a day, that’s the way it goes draw a line, onto the next , it’s what keeps it interesting .

Was also really nice to see the support Ellen Cassidy yesterday around the city , tragic & awful story but nice to see everyone come together to show tribute too the girl.

28/05/2026

Progressmaxxing

Not the first rodeo with , but a very strong 12 weeks down here.

Came back for some performance , some aesthetic, but mainly habit based goals.

Goal was a sub 1:40 PB half marathon,
Nailed that pretty early,
Then smashed it again last week with a new official Edinburgh half PB of 1:33:30,
On top of that his fastest
10k
5k
1 mile
1 k

Whilst overcoming some niggles and getting confident binging again after recent injury,

And getting leaner

With his food gone nowhere but up throughout the process (swipe right)

Plans in place for next few months with more performance & body composition goals in the pipeline, achieving both just comes down to smart periodisation.

It’s a lot easier to “lead from the front” when you get out of your own way.

05/05/2026

Incredible weekend in the UK at the hypertrophy camp.

Iv attended and head Luke speak ever since the ISI symposium days and have continued to travel to his events since. Every single time I walk away with something new to apply to give clients a better experience, whether it’s on biochem, programming, S&C, client behaviour or business, the man’s a specialist, in being a generalist when it comes to solving a lot of problems as a coach.

The weekend of learning so much no material, lifts, techniques,
Lifting x 2 a day in a private fully kitted Atlantis gym
Meeting like minded other coaches in the industry,
With food and supplements provided,
This one blew it out of the water, an ideal way to spend a bank holiday in my books 🤝.

Thanks so much to , and the insane , looking forward too the next 🙌.

30/04/2026

April doesn’t need 20 random photos too recap, just these few really important ones.

After years of a self build, we finally moved in 🥳

Delays, setbacks, mistakes, lessons, literal blood , sweat and tears went into this house the last few years.

Last year wasn’t the easiest for us, and by god this wasn’t easy at any stage doing it direct labour, this country is in s**t for our age trying to buy/ move out so I tried to remain as positive as I could throughout, as tough as it was at times.

And as I stood there cooking nice steaks on our new kitchen while my wife helped our son with his homework, that, too me is success and everything that makes me happy/ gives me purpose. I can say I’m damn proud of us and what we build.

We moved in with no doors,
Skirting,
Not even heating.

Although we have those things sorted now, it still instantly felt like home.

I admire the s**t out of anyone undergoing a self build, everyone will say it too you “it’s worth it”, and it’s so hard to see it at times, but stay the course. It will pay off.

People also fully said your never really truly “done” and now in starting to believe that more with how much hidden extra stuff there is to add 😂

But we’re in and that’s all that matters 🏠 🧑‍🧑‍🧒
🫶

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