DHPT Power, Precision & Pump Training Videos

We're going to do a proper training video soon, where my friend & photographer will bring a good camera and I talk and stuff as well as showing how I train. These ones are just me leaning my crappy phone against a wall, pointing it in the general direction of where I'm training and then hoping for the best! Just for a bit of fun really.

Let's run through today's session.

It was PUSH day, one of the big legs days on my card. I started off with some hack squats to warm up, just using the machine with no extra weights on it. Then into my POWER movement of the day, which was barbell lunges. I recorded my final, heaviest set which was 80kg for 6 reps. I feel like I can probably go a bit heavier next week.



Next up and not shown in the video was some Standing Calf Raises.

Moving on to upper body, first off a little warm up on the Pec Dec before moving on to some PUMP stuff. Watching this back I feel I could have gone a bit slower on this... my focus here was on keep my chest up and my shoulders pulled back to really activate the pectoral muscles. You see a lot of people leaning into this one, with shoulders pulled forward and I just don't think that's a very efficient technique. Lighter weight here, and lots of reps, stretching out at the end of the movement, and then squeezing in again.

Now PUMP movement for upper body. Decline Press. Again, it always seems a lot slower when I'm doing it than it looks when I watch the video later! On this one though we're using a lighter weight (relatively speaking) than we would in POWER mode, so we can really focus on technique and tempo. Again shoulders are pulled back to activate more pectorals, and on the downward part of the movement I want that bar coming down SLOOOOOWLY like you're a bit afraid of it or something. And then an explosive movement to push it back up again. You can hopefully see that even at the top of the movement my elbows are not locked out and my shoulders are still retracted. The last few reps start to speed up cos I was feeling the fatigue and wanted to make sure I got a few 12 reps. This was also 80kg!

Not shown in the video, I hit some cable flies and machine lateral raises next before heading back to the leg room for something horrible in the form of a Hack Squat & Leg Extension Superset. Straight from one to the other with no rest, just trying to squeeze every ounce of energy out of those quadriceps and get them pumped up full of blood and nutrients. In those Hack Squats I'm focussed on getting as low as possible, and on keeping my butt and lower back against the pad. There can be a tendency to roll the hips underneath at the bottom of the movement, and that's not good. Again, we're using a relatively lighter weight on these PUMP rep ranges so really lock in some solid and safe technique.

And that was it for today! Thank goodness the weather is a lot more mild today, so I didn't end up as much of a disgusting, sweaty stinking mess as usual the past few weeks!

There are also some Power, Precision & Pump Resistance Training Videos from last week, in case you missed those.

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My Free Weight Loss Program, now over 20,000 served!

This is GREAT!

Actually I'm a little ahead of myself, but the counter is about to tick over to 20,000 views before the end of the day, or by the time I get out of bed tomorrow morning at least. We're now averaging about 340 a day. That's AMAZING to me.

The first weight loss success stories are already online, and I get at least a couple of messages every day from people who love my articles. It feels good to be helping people! It's helping me too, of course. It feels good knowing that there is a change going on out there, and more and more people are starting to look for real solutions, looking to get educated, and are prepared to take positive action to create the life that they want and deserve.

So, the health and fitness revolution is here. People are sick of hearing about "tricks" to lose weight. They know that restrictive diets and food avoidance is not the answer. They're seeking out more positive role models, more supportive and encouraging social networks, and getting inspired. They're starting to believe in their potential to succeed and achieve physical goals that might have seemed way too ambitious in the past.

And that means more people are training PROPERLY. Like THIS:



Pay close attention you will notice my logo on that tank top!

Who is this program for though?

The program is for anyone who wants to cut out the bullshit and just focus on what will actually produce the results they want to achieve. So far my best successes have involved people who were already training, already watching what they ate, already putting in the effort... but not quite seeing the results. Maybe they were stuck in a plateau after getting some results earlier on... in almost all of these cases, the results have come not from doing any EXTRA, but by changing the focus a little. A bit more of this, a bit less of that, perhaps with a better structure more conducive to results as well.

In probably... I don't know... there's only been maybe two or three cases at the most where I haven't actually INCREASED the range of calories per day for most people, as well.

So.. that's for people who have been following some other strategy with limited success. But even if you are BRAND NEW this program is for you. Even more so, it means I don't have to de-program you from whatever bad advice you've been fed in the past.

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3000 calorie vegetarian bodybuilding meal plan

I've changed up my meal plan a little recently, and it's working out pretty well so far so I thought I would tell people about it. Usually when I get up in the morning the only thing I've got on my mind is a massive bowl of cereal, with some vanilla whey concentrate over the top. Lately I haven't been feeling the cereal so much for some reason, so I made some changes as follows.

I keep going back and forward on whether what I do counts as "body building" or not, since it's not like I'm training to get on stage and compete. But whatever... if you're training to change the shape of your body, that's body building innit?

Anyway here we go with my current meal plan!

First meal: Massive Bowl Of Fruits

They say you're supposed to eat 5 pieces of fruit a day, don't they? Well I think that's about right and I like to get my five (or more) all in the one hit, early in the day. At the moment I'm hitting up some watermelon, different types of peaches, nectarines, grapes, and strawberries. Fruit is like nature's candy except it's also nutritious. You should eat a fuck tonne of fruit every day if you want to be happy, in my opinion.

Second meal: Breakfasty type things

Next up I'm hitting some french toast (2 eggs, two slices soy & linseed bread) and some vegetarian sausages. I'm on Quorn sausages at the moment, with a little hummus as well. You could add spinach, tomatoes, whatever vegies you like here as well. More vegetables is always better.

Pre Training:

Vanilla Protein Shake with a frozen banana blended in.

Post Training:

As soon as I walk in the door I'll have 2 thick white ricecakes with raspberry jam. I'm usually a wreck by the time I'm done training so this is a good way to start recovering and replenish those energy (glycogen) stores. Next up is another protein shake. I have choc mint flavour which is OH MY GOD SO GOOD.

Lunch:

Pancakes. Protein is important so I'm hitting 4 more eggs & a couple scoops WPC, plus oats and a splash of milk in the form of delicious pancakes. And the beautiful part is, I put icecream on top of 'em.

IIIFYM, bitches.

Dinner:

Dinner is a little more varied. Usually there's a vegie burger (just the patty) as the protein source, with whatever steamed or fresh vegetables. Usually I have some pre-prepared vege or lentil curry as well. I used to make my own and they were awesome, but I got lazy. It's the HEAT, people. Summer weather.

And there you have it!

Approximately 3000 calories and not too far off my 40 protein : 35 carbohydrates :  25 fats macro targets.

Obviously if you're looking for a Vegetarian Personal Trainer in Brunswick, you know who to talk to!

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