Daniel Rabaioli PT

Daniel Rabaioli PT Personal Trainer, Fitness & Online Coach. Curious? Drop me a message TODAY for more information. Ma Fitness Coach

Pca Wales 🏴󠁧󠁒󠁷󠁬󠁳󠁿 30.08.2026Last one of the season 🫑 Didn't place but definitely brought the best package of 2026. Bette...
01/09/2026

Pca Wales 🏴󠁧󠁒󠁷󠁬󠁳󠁿 30.08.2026

Last one of the season 🫑
Didn't place but definitely brought the best package of 2026. Better than May ( nabba midlands) and better than July. Coventry PCA.

5h journey there. 6+ hours and stop at bury st Edmunds.
Black Betty ( the car πŸ˜‚) didn't miss a beat. Not bad for a 21 year old little e60.

Feedback has given back to me same day(smashing pca hey 🫑) and my biggest win was they did NOT mention my calves in a negative way, So buzzing πŸ˜‚πŸ«‘πŸ†

I know what I gotta do and I do know exactly where and when I failed and probably the reason of my result. My own fault, I take this responsibility very seriously and its time to set a new plan and start working towards it. 🫑

Off to Portugal πŸ‡΅πŸ‡Ή tomorrow to see family but still would like to follow the 80/20 rule.
Eat, sleep, train well 80% of the time. And 20% have some fun.

Competitions and stage presence is just the cherry πŸ’ on top of the cake.πŸŽ‚

I enjoy this lifestyle way too much to ever stop it.
I don't diet because I have to. I don't train like a lunatic because I have to. I do it because I love it.

Day after the comp I wanted to train but bank Holiday Monday meant they closed before I could have done it.

Never ever ever ever stop. Or slow down.
And never settle for little.
Aim for the sky and get as high as you humanly possible can. Doesn't matter how many times life sets you back.

We all have problems, no one cares about you until you win. So win (one day haha πŸ‘€πŸ˜)

2026, no more comps 🫑 time to reset and hit my 220kg for 10 reps on squat (I've failed twice this trial in 2026) and many more goals.





Peak week session number 1.8+ litres of water today 🚰 Pull day taken easy as I was up most of the night☠️ + 40min stairm...
24/08/2026

Peak week session number 1.
8+ litres of water today 🚰
Pull day taken easy as I was up most of the night☠️ + 40min stairmaster
Food is low ish carbs today + high high protein mainly fish egg whites. πŸ₯š

Pca Wales is now >90% full. Even for people watching it.
Little village booked. E60 is full to the top of shell fuel 🐚 ⛽️ πŸ’΅
Life is good.
Willpower? Zero. My conscious and subconscious and all the gods just want me to walk onto domino's and order the most naughty pizza ever thought of. + dessert + 6 pints of anything.

But we gotta remind our brain who's the boss.
(I settled for 2 rice cakes + 50g of zero kcal choc sauce.)

Not long 🫑 I do enjoy the process but sometimes I'm arrogant and I think it's easy. It ain't. We live in a world full of bad opportunities right in front of our eyes 24/7. Media, radio, tv ads, bus stop posts, people in terrible shape eating their doughnuts and full fat sugar latte whilst walking to their work they hate. But still do.
And here we are. A vast minority of crazy people trying our best every to be the best version of ourselves. Whilst ignoring all this outside noise.

Happy Monday 🫑







Struggling with all the stuff I mentioned above and still trying to get in shape? I could help you.

Today 3 years ago I was pushed in to a surgery room for a full pec tear + tendon reconstruction.Surgeon said, if you wan...
14/08/2026

Today 3 years ago I was pushed in to a surgery room for a full pec tear + tendon reconstruction.

Surgeon said, if you want to keep training as you do. You will need surgery. And it will be a very long road of recovery and rehabilitation.

June 2023 repping 140kg like it weighted absolutely nothing. Things went south. πŸ”ͺ☠️

Level 3(max level obviously I don't play around) pec tear. Muscle off the bone. Tendon exploded - literally sounds when you grab 20 pieces of paper and shred them in half before putting them in the bin πŸ˜‚β˜ οΈ.

My whole life went south. My twins were 3 months old and their dad was literally physically fu**ed.
Personally I don't believe in depression but I was down and sad and in bits for a while.
I kept telling myself daily. It's fine. I'll be back. Somehow somewhat somewhere. I'll be back.

June 2023 until late May 2024 I could barely push upper body exercises.

3 years later, we back. 🫑

Doesn't matter how much life kicks you down. Get back up every single time.

I thought i would never pick a barbell up again.

Luckily I was wrong.
I am in the best shape of my life today.

Lesson here: s**t happens, deal with it.
Don't dwell and moan about it to others. No one cares.

Happy Friday





One week post Coventry show πŸ€˜πŸ…More conditioning and be leaner, sir yes sir 🫑Power is there.Hunger is being an absolute a...
28/07/2026

One week post Coventry show πŸ€˜πŸ…

More conditioning and be leaner, sir yes sir 🫑
Power is there.

Hunger is being an absolute abuse of my own mind. The goal is 1600 1800 kcal daily.

I been eating a lot more than that and still very very hungry. So something has to change β˜ οΈβ˜ οΈβ˜ οΈπŸ€£πŸ˜…πŸ˜Ž

Pull day been pushing almost 3h of training each time if se counting warm up, lifts, stretches and cardio on top.
Not ideal but its only for 4-5 weeks. Til showday.

βœ”οΈ lat pull-down - 3 working sets.
βœ”οΈ supination lat pull-down - 3 sets.
βœ”οΈ close grip lat pull-down - 3 sets.
βœ”οΈ cable row with 2 single handle grips - 3 sets
βœ”οΈ dumbbell rows - 3 or 4 sets.
βœ”οΈdeadlifts - 3 sets.
βœ”οΈ cardio 45-60min

So 18-20 sets on back alone + cardio.
Maybe took a lot longer cuz i was recording itπŸ€·β€β™‚οΈ

Motivation is there power is there. Its just sticking to under 1800kcal a day been really hard for prep number 3 of the year.
Bodyweight is currently at 90.2kg
Bodyfat over 9000%





Unorthodox Push day for me as everything I needed or normally do was busy or taken haha so decided to go old school barb...
24/07/2026

Unorthodox Push day for me as everything I needed or normally do was busy or taken haha so decided to go old school barbell dumbbell route.

Barbel BenchPress and any dumbbell exercise will always outperform gains(normally) over a smith machine press or cable flyes. Machine flyes.

But me myself and I personally after the pec tear and the surgery in 2023. I rather use smith machine for press due to I can load more and i can easily save it at any point in the way up or down. (Safety)

Pec deck flyes for me personally works as magic as I can fully feel my chest stretching and engaging with the exercise. Dumbbell flyes both incline and flat were a challenge for me.

The day was:
1 - incline bench press up to 90kg, pathetic πŸ˜†
2 - incline dumbbells flyes.
3 - flat dumbbells flyes.
4 - rear delt flyes.
5 - lateral raises cable.
6 - lateral raises dumbbells.
Cardio & core.

The brain and the mindset starting to questioning myself and all the decisions I have been making in 2026 and asking myself again why am I chasing all this again?

The answer is for pure love.
I love the process, the grind, all the sets, repetitions and watching very small little changes in the mirror.

Not gonna lie sometimes I fold and end up having a little bit of something I shouldn't have.
Yesterday was 2 rice cakes + 60g of kcal free chocolate sauce. Part of the plan? No
But I'm conscious about it and try not to let ot happen again.

Most times when I have cravings is because I'm extra fatigued. I.e on 6h sleep for 3,4, 5 consecutive nights in a row.

Also post show having 5000kcal Sunday (roughly) and 4000 Monday.
On Tuesday back to 1800-2200kcal my body and brain got into a shock and is literally begging for more food. Food I don't need and ideally won't eat.
Easy? No
Manageable? Yes, every choice we make we are fully aware of doing it. Every single one of us.

Don't blame your parents bad genetics
Blame yourself and your daily choices.
Choose better.
Being fit is hard.
Being fat is harder.





22/07/2026

to push day 1 week out pca Coventry competition πŸ†πŸ»

Nothing new, same old, simplified and efficient push day
No tricky new science based crazy exercises.
Just put the weights in and try to get as many reps as you possibly can. Rest, make it heavier. Repeat.

Obviously now since the injury, i can't bench or push heavy on chest for s**t but I still try to go as hard as I possibly can.

Next one hopefully will be at Newport, Wales 🏴󠁧󠁒󠁷󠁬󠁳󠁿 on 30th of August. πŸ†




21/07/2026

First leg day post show.

Energy levels are high (not surprised after 2 pizzas, 2 desserts, a full english and the largest menu five guys offer) over 2 days of refeeding.

Sunday showday = 4100kcal

Monday light 40min pull day at 5pm before picking up the twins 🫑. = 4300kcal

Today back to low kcals, aiming for 2200 2300. With possible refeed meal every 10-12 days.

Went up at 87kg on stage. Tuesday morning (today) I was 89.9kg.

Very very very hungry as my body was getting accustomed with high volume of junk food and I suddenly cut all off again.
But this is part of the plan.

Work done βœ”οΈ
Session done βœ”οΈ
Cardio done βœ”οΈ
Now time to head home and enjoy the famπŸ‘¨β€πŸ‘§β€πŸ‘§πŸ‘¨β€πŸ‘©β€πŸ‘§β€πŸ‘¦





Pca Coventry 2026 πŸ…Better, bigger and leaner than May. And a lot healthier 🍻.Feedback been given.Time to improve 🀘2 days...
20/07/2026

Pca Coventry 2026 πŸ…

Better, bigger and leaner than May. And a lot healthier 🍻.

Feedback been given.

Time to improve 🀘

2 days of rest, normal ish food(still tracking all the food, even the peroni 🍻🀣☠️)

Then back to the grind.

Note to self: leaner more 3d look and practice more posing 🫑





Post show day mirror looks I guess back to the drawing board 🫑Need more calves (i knew this πŸ‘€πŸ‘€)And more overall thicknes...
20/07/2026

Post show day mirror looks

I guess back to the drawing board 🫑

Need more calves (i knew this πŸ‘€πŸ‘€)
And more overall thickness aka more MASSSSS.

Happy Monday 🫑

Now in Northampton to enjoy the day.



Highlights of the peak week.A lot of reps and a lot of fun 😁 Now let the tanning process begin and the carb up do its ma...
17/07/2026

Highlights of the peak week.
A lot of reps and a lot of fun 😁

Now let the tanning process begin and the carb up do its magic 🎩





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