iiinova — where your digital self keeps evolving

Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 12h

It's good to mix up with some volume versus intensity

Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 12/10/2026

Sweaty work in the gym today 5x10 Squat 100kg/220lbs Deadlift 120kg/260lbs Bench 70kg/155lbs 3x20 Leg Extension 40kg/90lbs Hamstring curl 37kg/81kg Pec Deck 22.5kg/50lbs Cable Row 45kg/100lbs Tired after this one

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 11/10/2026

Just to shift around the top end and the blue base mostly

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 11/10/2026

Top 4 of my PQ on a Levia. It was good to be Bloodrushing again. Time to adjust the deck a little moving forward. Boosted by the @ManSantFaB signed Levia no doubt R1: Oscilio 👹 R2: Teklo 👹 R3: Cindra 🐉 R4: Viserai 👹 R5: Slippy 👹 QF: Cindra 👹 SF: Dash IO ⚙️ #Fabtcg

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 11/10/2026

Thank you Bud! That means a lot and it's part of the idea behind it. Plus it keeps me accountable when I put it out to the world

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 08/10/2026

Volume day done 10x10 Dumbbell Press 15%kg/33lbsx2 Front Squat 40kg/88lbs Stiff Leg Deadlift 50kg/100lbs 3x10 Hammer Curls 17.5kg/40lbs Arnie Press 15kg/33lbs IYT raises 5kg/10lbs Tate Press 12.5kg/30lbs Big things in the works for me

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 07/10/2026

Heavy Day for the month is an interesting one 4x4 Spider Bar Squat 132kg/290lbs Sumo Deadlift 🤮 160kg/352lbs Incline Press 75kg/165lbs 3x15 Ab Rotation 32kg/70lbs Decline Sit ups Abductor 40kg/88lbs Adductor 30kg/66lbs Hanging knee raises

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 06/10/2026

Volume continues until morale improves 5x15 Swiss Bar Bench 50kg/110lbs Belt Squat 120kg/265lbs RDL 90kg/200lbs 3x15 Dumbbell Row 20kg/45lbs Tbar Row 40kg/90lbs Tricep Pushdown 40kg/90lbs Face pulls 30kg/66lbs Owww

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 05/10/2026

Smolov is over, High volume is in 5x10 Squat 90kg/200lbs Deadlift 105kg/230lbs Bench 65kg/145lbs 3x20 Leg extension 37kg/82lbs Hamstring curl 30kg/66lbs Chest Fly 20kg/45lbs Cable row 40kg/90lbs Simple training for good results

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 02/10/2026

It's done!! Bench 10x3 107.5kg/237lbs Front squat 1x8 100kg/220lbs 2x8 90kg/200bs Belt Squat Sumo 1x8 220kg/485lbs 2x300kg/440lbs 3x10 Curls 25kg/55lbs Shoulder Press 25kg/55lbs Y-Raise 10kg/22lbs Tate Press 17.5kg/38lbs

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 01/10/2026

In January after WP London I decided I needed to get back to the gym and focus on my health after a brutally tough 2025. I also keep posting my training for my own accountability. So far we're 21kg/46lbs down. Get after it if you want it. It's worth it and you can do it. See you in Paris #fabtcg

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 30/09/2026

Smolov Week 4 1 session to go 8x4 Bench 102.5kg/226lbs 1x8 deadlift 180kg/400lbs 2x8 deadlift 162.5kg/360lbs 1x8 Spider Bar Squat 122kg/270lbs 2x8 SBS 112kg/247lbs 3x10 Single Leg Extension 45kg/100lbs Single Leg Curl 22.5kg/50lbs Abductor/Adductor 60kg/132lbs Nearly there!

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 28/09/2026

Week 4 Day 2 7x5 Bench 97.5kg/215lbs Squat 1x8 150kg/330lbs 2x8 135kg/300lbs RDL 3x8 120kg/265lbs 3x10 DB Row 2x40kg/88lbs Pronated Row 2x45kg/100lbs Tricep Pushdown 70kg/155lbs Face Pulls 40kg/88lbs 2 more days 💪 #FleshandBuff

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 27/09/2026

Smolov Bench Week 4 3 days to go 6x6 Bench 90kg/198lbs 1x8 Roger Squat 200kg/440lbs 2x8 Roger Squat 180kg/400lbs 1x8 Belt Squat Deadlift 240kg/530lbs 2x8 Belt Squat Deadlift 215kg/475lbs 3x10 Leg Press 120kg/265lbs Leg Curl 61kg/135lbs Chest Fly 60kg/132lbs Seated Row 80kg/176llbs #FleshandBuff

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 26/09/2026

1 week left.. will I survive? Bench 10x3 105kg/231lbs Front squat 1x8 90kg/198lbs 2x8 82.5kg/181lbs Belt Squat Sumo 1x8 200kg/440lbs 2x180kg/396lbs 3x10 Curls 22.5kg/50lbs Shoulder Press 20kg/45lbs Y-Raise 10kg/22lbs Tate Press 15kg/33lbs 3x2minutes plank

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 24/09/2026

Smolov Week 3 Day 3 8x4 Bench 100kg/220lbs 1x8 deadlift 160kg/352lbs 2x8 deadlift 145kg/320lbs 1x8 Spider Bar Squat 112kg/247lbs 2x8 SBS 102kg/224lbs 3x10 Single Leg Extension 40kg/88lbs Single Leg Curl 20kg/45lbs Abductor/Adductor 55kg/121lbs Owww

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 22/09/2026

Week 3 Day 2 7x5 Bench 95kg/210lbs Squat 1x8 140kg/310lbs 2x8 127.5kg/280lbs RDL 3x8 100kg/220lbs 3x10 DB Row 2x35kg/77lbs Pronated Row 2x40kg/88lbs Tricep Pushdown 60kg/132lbs Face Pulls 35kg/77lbs

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 21/09/2026

Smolov Bench Week 3 6x6 Bench 87.5kg/192lbs 1x8 Roger Squat 180kg/400lbs 2x8 Roger Squat 162.5kg/360lbs 1x8 Belt Squat Deadlift 220kg/485lbs 2x8 Belt Squat Deadlift 200kg/440lbs 3x10 Leg Press 100kg/220lbs Leg Curl 52.5kg/115lbs Chest Fly 50kg/110lbs Seated Row 77kg/170llbs

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 17/09/2026

Smolov Week 2 Day 4 Bench 10x3 102.5kg/225lbs Front squat 3x8 80kg/176lbs-72.5kg/160lbs Belt Squat Sumo 3x8 180kg/400lbs 2x162.5kg/360lbs 3x10 Curls 20kg/45lbs Shoulder Press 15kg/33lbs Y-Raise 7.5kg/15lbs Tate Press 12.5kg/27lbs 3x2minutes plank

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 17/09/2026

Please think of me and my wife during this 3 month separation. I'll catch y'all next season #fabtcg

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 16/09/2026

Smolov Week 2 Day 3 8x4 Bench 97.5kg/215lbs 1x8 deadlift 140kg/310lbs 2x8 deadlift 127.5kg/280lbs 1x8 Spider Bar Squat 102kg/225lbs 2x8 SBS 92kg/202lbs 3x10 Single Leg Extension 30kg/66lbs Single Leg Curl 15kg/33lbs Abductor/Adductor 50kg/110lbs

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 15/09/2026

Week 2 Day 2 7x5 Bench 92.5kg/20⁵lbs Squat 1x8 120kg/265lbs 2x8 108kg/238lbs RDL 1x8 90kg/200lbs 2x8 80kg/175lbs 3x10 DB Row 2x30kg/66lbs Pronated Row 2x30kg/66lbs Tricep Pushdown 55kg/120lbs Face Pulls 30kg/66lbs

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 14/09/2026

Smolov Bench 6x6 Bench 85kg/187lbs 1x8 Roger Squat 160kg/352lbs 2x8 Roger Squat 145kg/320lbs 1x8 Belt Squat Deadlift 200kg/440lbs 2x8 Belt Squat Deadlift 1i0kg/396lbs 3x10 Leg Press 90kg/200lbs Leg Curl 45kg/100lbs Chest Fly 45kg/100lbs Seated Row 70kg/155lbs

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 11/09/2026

I don't have #fabtcg Seoul fomo.. Bench 10x3 100kg/225lbs Front squat 3x8 60kg/132lbs-50kg/110lbs Belt Squat Sumo 3x8 160kg/352lbs 2x145kg/320lbs 3x10 Curls 15kg/33lbs Shoulder Press 10kg/22lbs Y-Raise 5kg/10lbs Tate Press 10kg/22lbs 3x2minutes plank

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 09/09/2026

Smolov Day 3 8x4 Bench 95kg/210lbs 1x8 deadlift 120kg/265lbs 2x8 deadlift 107.5kg/237lbs 1x8 Spider Bar Squat 92kg/202lbs 2x8 SBS 82kg/180lbs 3x10 Single Leg Extension 20kg/45lbs Single Leg Curl 10kg/22lbs Abductor/Adductor 40kg/90lbs

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 08/09/2026

Day 2 7x5 Bench 90kg/200lbs Squat 1x8 100kg/220lbs 2x8 90kg/200lbs RDL 1x8 80kg/175lbs 2x8 72.5kg/160lbs 3x10 DB Row 2x25kg/55lbs Pronated Row 2x20kg/45lbs Tricep Pushdown 50kg/110lbs Face Pulls 27kg/60lbs Getting stronger ahead of #fabtcg IAR release for Viserai

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 07/09/2026

New Program Day! Smolov Bench time 6x6 Bench 82.5kg/182lbs 1x8 Roger Squat 140kg/308lbs 2x8 Roger Squat 125kg/275lbs 1x8 Belt Squat Deadlift 180kg/396lbs 2x8 Belt Squat Deadlift 160kg/350lbs 3x10 Leg Press 80kg/175lbs Leg Curl 40kg/88lbs Chest Fly 40kg/88lbs Seated Row 60kg/132lbs

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 04/09/2026

Pre and post summer, added some amount of mass without compromising on being a little lean. Life is good

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 04/09/2026

Heavy lower day in the bag Program done ✅ 3x5 Deadlift 200kg/440lbs Box Squat 162kg/357lbs RDL 160kg/352lbs Accessories done too #Liftbound #FleshandBuff

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 03/09/2026

Gotta say I'm feeling pretty good about the gym progress this year

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 03/09/2026

Heavy Upper Day done for the program 3x5 Bench 102.5kg/225lbs Dumbbell Rows 60kg/132lbs each Incline Press 40kg/88lbs 3x10 Dumbbell Flys 17.5kg/38lbs Pronated Row 35kg/77lbs Single Arm Pulldown 55kg/121lbs Single Arm shoulder press 15kg/33lbs #FleshandBuff

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 02/09/2026

Crushed my last speed day 6x2 Snatch Deadlift 160kg/350lbs 1+1/4 Bench 100kg/220lbs Front Squats 120kg/265lbs 3x10 Lunges 20kg/45lbs each hand Shoulder Press 20kg/45lbs each hand Belt Squat Deadlift 160kg/350lbs Pallof Press 30kg/66lbs #FleshandBuff

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 01/09/2026

Last Tempo Day of the block 3x3 Squats 180kg/400lbs Bench 100kg/220lbs Deadlifts 195kg/430lbs This was a tough one! #FleshandBuff

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 27/08/2026

Heavy Upper Body day in the bag for week 3: 3x5 Bench 100kg/220lbs Dumbbell Rows 55kg/121lbs each Incline Press 37.5kg/82.5lbs 3x10 Dumbbell Flys 17.5kg/38lbs Pronated Row 30kg/65lbs Single Arm Pulldown 50kg/110lbs Single Arm shoulder press 12.5kg/27lbs

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 26/08/2026

Catching up on training posting this week Tempo day is getting heavy and my speed day is moving well. Holding steady at 82kg and feeling good about it

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Reposted by Ian Holland ⚡🌳 ➡️ Worlds Paris

snowboiiii @snowboiiii.bsky.social · 21/08/2026

when rovert got alvarez so mad that he took a picture of himself in his gi and demanded rovert do the same. unbelievable reply RIP to a legend of the business

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 21/08/2026

Heavy Lower Day Week 2 3x5 Deadlift 180kg/400lbs Box Squats 142kg/315lbs Stiff Leg Deadlift 140kg/310lbs Accessories 3x10 Nordic Curls 35kg/77lbs Leg Press 100kg/220lbs Abductor/Adductor 60kg/132lbs Calf Raises 50kg/110lbs Day In, Day Out

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 20/08/2026

Heavy Upper Body Day done for week 2 3x5 on main sets Bench 95kg/210lbs Rows 50kg/110lbs each hand Incline Press 35kg/77lbs each 3x10 accessories Flys 15kg/33lbs Pronated Rows 25kg/55lbs Single arm pulldown 45kg/100lbs Single arm press 10kg/25lbs #FleshandBuff continues

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 18/08/2026

Gotta go fast 6x2 E2MOM speed work Snatch Deadlift 140kg/308lbs 1 1/4 Bench 90kg/198lbs Front Squats 100kg/225lbs Accessories 3x10 Belt Squat deadlift 140kg/308lbs DB Shoulder Press 20kg/45lbs each hand Lunges 17.5kg/40lbs each hand Pallof Press 25kg/55lbs

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Ian Holland ⚡🌳 ➡️ Worlds Paris @fyendalsspirit.bsky.social · 17/08/2026

Tempo Day Week 2 Squats 160kg/352lbs Bench 90kg/200lbs Deadlift 170kg/375lbs Accessories 3x10 supersets Floor Press 60kg/132lbs Inverted Row Bodyweight Goblet Squat 40kg/90lbs RDL 80kg/176lbs Going strong 💪

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