Melbourne Personal Training

On Sunday night I took a trip into the city to meet up with a few of my friends for a mega chest workout / catch up at Doherty’s 24/7 Gym. It was a good session with a lot of my favourite combinations of exercises, a lot of fun and good social value as well.

After a quick warm up of boxing, we moved on to a couple of light 25 rep sets on the pec dec machine. From there the real work started, with my favourite dumbbell flyes – dumbell press prefatigue superset. I was thinking ahead and asked one of the boys to film me doing this exercise so that I could add a video to the blog.

As you can see, I’m utilising a steep incline on the bench, to try and focus a little more on the upper chest.

We did some cable scoops and crossovers next, before continuing on to pyramid sets on the flat barbell press. We started with a set of 16 reps, then 12, 10 and 8 reps.

To finish off we did some single arm cable flyes, and then maxed out on decline, flat & incline push ups just to make sure we were totally exhausted!

As luck would have it, I’ve come down with a little touch of bronchitis since then, so I have been taking it very easy for the first half of this week. The sudden wintery change in the weather is not helping me either. Today though I shot a video in the kitchen, making my world famous chocolate protein muffins.  I’ll try to get that edited and uploaded as soon as possible.

I will be back in good health and hitting the gym tomorrow afternoon for my chest, shoulders, triceps and stomach routine. Looking forward to that, big time!

I am glad Easter (or as I call it – “EATster”) is over with for another year!

I was pretty good this year and avoided the chocolate eggs for the most part, although I did some extra security work over the holidays which has put me a little behind on my blogging schedule.

As of today I am starting my new program which I believe is the logical progression from what I have been doing for the past 6 weeks or so.  Firstly for cardio; I have decided to lock in a jog on Mondays and Fridays, with some interval training  on Wednesdays and walking on Tuesday and Thursdays.

The interval training is a very complicated process that involves (a) walking down a hill, (b) running back up the hill, (c) walking back down the hill, and so forth. This is more of a high intensity cardiovascular workout compared to the jogging which should probably be considered more of a continuous exercise.  Although the longer duration / lower intensity continuous exercise is considered ideal for fat burning, the High Intensity Interval Training burns a tremendous amount of calories in a relatively small amount of time, so as well as increasing my lung capacity (VO2 Max) I am expecting to see some body composition results from this as well.

I’d like to be able to say I’m really looking forward to all of this, but in truth I don’t really enjoy this stuff very much compared to my weight training and boxing drills. However I AM looking forward to seeing the results this training will bring, and sometimes when you want the results, you have to step outside your comfort zone a little. Of course you also have to be consistent and stick to your plan. I’m planning to write an entry about motivation tips to maintain that consistency soon – and “announce it to the world in your online training blog” will definitely be recommended!

As well as the new cardio plan, I also have a new weight training plan which is what I call a “two day double split” or perhaps a “double two day split”. In short, I split the entire workout into two days; Day One is chest, shoulders, abs & triceps, and Day Two is legs, back, obliques and biceps. But then instead of just starting again from Day One, I do another chest, shoulders, abs & triceps workout but with a different selection of exercises, different rep ranges and so on.

I’m incorporating some of my favourite pre-fatigue supersets as well as some pyramid sets, and I’m also adding a superset of either abs or obliques between most of the exercises. I really want to hit the 6 pack area hard this month so I can see the results as my cardio program trims up my waistline.

I think this is a really good plan, how about you?

Guys be sure to check out the new “Ask Dave” page and shoot me any questions you have or topics you’d like me to cover on the blog.

Train hard, eat right, be proud!

D