DHPT Power Precision & Pump Day 4

Yesterday I spontaneously decided to record some of my training and post it up here, and then today... about half way through training, mind you... I decided I should do that every day until there's a video and a post for each day on my 8 day split. Yeah, 8 day split. You heard me.

This is my Day Four of my Power, Precision & Pump Program, and it's a PULL day. 

POWER movement is DEADLIFTS. I did an OK job of these and worked up to 140kg for 3 reps which was quite satisfactory after having a couple of weeks off deadlifting with some tenderness in the lower back. Also I did some Reverse Hyper Extensions after this, just to stretch out a bit.

Now... today's a bit of a weird day on my card because I have a few movements where I'm focussed on going as heavy as I can aka POWER mode. Of course you always want to go as heavy as you can, but usually there's only one POWER movement and then some stuff that's more about doing more reps, more precise techniques and so on.

Anyway. After Deadlifts and Reverse Hyper Extension I did a little warm up for upper body and then went into Upright Rows. I recorded a set, watched it back, and noticed that I wasn't terribly happy with my technique. In the first set on this video you can see my elbows coming backwards a bit... which I don't want. This is one of the few exercises where I want to rotate my shoulders forward a bit, rather than pulling them back. I'm happier with my form on the second set in this video. Oh also with these pulling movements, we do want to pull nice and fast to really activate those back muscles (trapezius in this case)... so, this tempo is fine IMO even though it looks kinda fast and uncontrolled on the video.

Next up is shrugs on the Hammerstrength Machine. I love this machine cos I can pile a lot of weights on to it (140kg today) and it makes me feel like a big strong man! You can see in these videos I'm trying to keep my shoulders back, chest up, and squeeeze up nice and high. You'll see a lot of people doing more of a rotating type of shrug, but IMO that's no good. We're trying to work our traps here, and they're on your back. Pulling your shoulders back from the start of the exercise pre-engages the targeted muscle group and makes sure you get a strong muscle contraction.

All of this is moot if you're a woman though because I'll probably swap this exercise out and give you an Assisted Pull Up instead.

Next up in the video is Face Pulls which is one of my favourite exercises these days. In this one I'm really trying to hit the rear deltoid muscle which is at the rear of the shoulder. This is a precision movement and I'm focussing on keeping my wrists, elbows and shoulders even. There's a tendency with these to rotate from the shoulder and end up with your forearms more vertical.... that's not what I want though.

Finally some Hamstring Curls to finish off, and then I did more Reverse Hyper Extensions. I'm a bit embarrassed to include these Hamstring Curls in the video... they are WAY too fast and I'm not resisting / controlling the weight enough on the way down. This is why it is good to take videos once in a while if you train on your own and don't have a trainer or a lifting partner, you can spot any little mistakes than you'll know to keep in mind next time.

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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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The one simple weight loss trick that guarantees results every time

Use this one simple, revolutionary trick for
 amazing fat loss results like this!
Unlike other sites, this is actually one of my clients
and not just a couple of photos I stole from the internet.

I already took the piss out of those "one simple trick I stumbled onto" websites over on my other (other other) blog. You know the ones. I think about 90% of all the ads I see on the web have that as the tag line, or something similar. One simple trick, latest breakthrough by Chinese scientists, whatever else. It's always a load of garbage.

There's a reason why they market like that though. For one reason or another, that's what most people are looking for. Some "trick" that's going to solve all of their problems without any effort, inconvenience or change in habits or lifestyle. Just throw these berries in with your breakfast, or take this pill before meals, or whatever. Usually something ridiculous, and most of them use an identical approach, sales pitch and website. For that matter there are virtually identical websites for "how to pick up chicks", "how to regrow your hair", and who knows what else. I saw one about wrinkles today as well. All with the same "I couldn't believe how easy it was with this one simple trick" voice over, and the same "wait are you sure you really want to exit?" popup when you realise you've heard all this before.

It's a problem when the supposedly reputable websites will run the ads to these scam products. My Lose Weight, No Bullshit website gets slammed with traffic every day, so it would be nice to make a couple of bucks with some ads on there... but how can I be talking about scam free, healthy weight loss and then have a "5 foods to never eat" banner on the side?

Oh yeah, the "5 foods to never eat"... that's another one, isn't it?

That's the same thing again, right? The idea that there's some simple little tip or trick that'll take care of everything else. I still get rather a lot of similar enquiries... "I'm not losing weight, could it be because of this?" trying to pin the blame on one individual, particular habit. It's not like they're saying "triple chocolate chip double chocolate icecream chocolate mud cake" or something either, something clearly packing a shittonne of calories that you shouldn't be eating habitually outside of special occasions or rare treats. Usually it's something quite innocuous. In some cases morons who should know better will be talking about perfectly normal, actually quite nutritious foods and telling people "oh, you want to lose weight? Don't eat too much fruit, it has sugar init", for example. OOOH. 

So all of this stuff is terrible, right? The scammers should be banned from doing business, the reputable sites should refuse to run ads with unhelpful messages that link to these scam websites, and the media should stop running stories on any and every fad diet and making them seem credible. 

Especially when it goes beyond simply "not working", and many of these fad or gimmick diets are seriously unhealthy and damaging both to physical health as well as mental health through encouraging eating disorder style food avoidance. I've written about this at great length in the past, but the bottom line is that if you're actually interested in helping people, you don't offer up half baked quick fixes and false hope.

You know what though? The irony is that there actually IS one simple trick that will absolutely ensure success in losing weight. I have built my online fat loss coaching system around this one simple tip and it means that I can tell people with absolute certainty that they will hit a particular, specific goal weight by the end of the 12 week program.

Unless you're new you already know what I am going to say, because I say the same thing in almost every entry. Simply: consume the amount of calories appropriate to maintain your healthy, goal weight.

Now, I'll bet about half all people reading this just sighed like "ughhh, is that it? I thought he had an actual trick I could use", right? One time I even had an idiot reblog me on tumblr like "eat the right amount? That's it? That's your revolutionary break through idea? Like no one ever thought of that before!"

Before you dismiss the idea though, honestly answer the following questions:

1. If you actually did consume the right amount, can you think of a single reason why you would not end up at your healthy goal weight? 
2. Is there really any reason why you would not be able to eat the right amount if you decided to? I didn't say "starve yourself", either. The right amount is "enough but not too much".
3. If you're NOT eating the right amount, how fantastically magical would any "trick" have to be to make up for this and get you to your goal weight and body type?

There you have it. Determine a suitable and healthy goal weight range, then figuring out about how many calories will be required to maintain it, and then spend maybe 15 - 20 minutes making a meal plan that fits your schedule, based on foods you like, and exercise for about an hour a day.

It's simple and the only trick you need.

Stop wasting your time with junk products and gimmick diets, and use the proven, sensible methods used by thousands of successful people instead.

There's plenty of information about my program right here on blogspot, or you can head straight to the brand new Flexible Fueling domain to sign up for VIP Access.

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