Five-Star-Fitness

Getting back to heavier weights since my injury. My bodyweight has dropped by 9kg so this last deadlift was over double my bodyweight, which isn't too bad during recovery.
To prevent another injury, I have been warming up much more thoroughly and using kettlebell swings to mimic the lockout at the top of a deadlift. I have never tried to deadlift without shoes so I thought I'd try it.
I'll be back up to bigger weights in no time. I am still working on a lot of pressing to reach a bigger bench press and overhead press but with a lower bodyweight it will be tough to do💪

200 kilograms achieved ✔
That's a 40 KG increase since December. My next goal will be to improve my bench press.
... Bad news is that I went for a second rep and my left gastrocnemious (calf) popped. Hopefully it doesn't linger and cause me discomfort for long.
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New personal best today, 160kg.
I haven't attempted a squat pb since December so I was pleased to see that I managed an 18kg increase.
The squatting every session seems to be having a positive effect.

It's not too late to get the body that you have always wanted in time for summer!
You can get fitter and firmer in the comfort of your own home.
Personal training includes:... •Nutritional assistance to fit your goals. •Gaining specialist knowledge of exercise techniques. •Regular fitness testing to track your progress.
Message for all enquiries.
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Hit a deadlift personal best yesterday and it felt fairly comfortable. I've added 13KG since my last deadlift pb attempt back in December.
My next goal is to hit that 200KG deadlift!

If you are interested in home training sessions, just send a us message and we can set up a free consultation!

Deadlifting can easily be done incorrectly but once you dial in your technique, it becomes an essential strength builder to your routine.
Not only will deadlifting help you gain crazy grip strength but it will also work your entire posterior chain🔗

Great value personal training offers are now available so you can start the new year in a positive way!
For any further information message, text or email me.
Happy New year!

The Dumbbell dog🐶
Dumbbells are a great way to help with isolation. Generally you can also get a little more range of movement with dumbbells compared to a barbell. It is always good to shake up your training every now and then so throw in some dumbbell work rather than just sticking with the barbell.

New Deadlift personal best today. Good way to finish a back day!
The workout was as follows: •3 sets of pull ups (to failure) to warm up •Bent over rows overhand grip super set with an underhand grip. 3x10x10 •Lat pull-down drop set 3 reps at a heavy weight, 4 reps at a fairly heavy weight, 5 reps at a moderate weight and 6 reps at a light weight for 3 sets.... •Rear-delt fly super set with reverse pec fly machine 3x10x10 •Deadlifts, 5x5 but I ended up doing a few more sets and worked up to the pb. •Barbell shrugs superset with upright row 3x10x10 •Bicep burn-out. Barbell curls for 30 reps, 10 reps at the bottom half of the range of movement, 10 reps at the top half of the range of movement and finally, 10 reps for the full range of motion for 2 sets.
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Both me and Niko got some new equipment today!
I will be looking forward to see how much of an impact fat gripz will have on developing my grip strength.

I am fairly pleased with my arm development over the last several months. As most people know arms are split into main two muscles. The biceps and the triceps. Too many people tend to focus on the bicep if they are trying to get big arms when the triceps are 2/3 of your arms so if you are aiming for larger arms then you need to work on your triceps as much as, if not more, than your biceps. Triceps also will aid a lot of your shoulder and chest progression at the same time due to it assisting in pressing movements. The arms are fast twitch dominant, which means to get the most out of your arm training make sure you are doing at least one heavy movement in the 4-8 rep range. It would make sense to do this heavy movement at the beginning of your work out before you are fatigued.

When people ask me how to train calfs, I start by finding out what they do wrong.
The majority of people either don't train the gastrocnemius muscle, or if they do then it isn't trained well.
There are many factors that will influence growth of the muscle, to name a few:
... 1) The range of movement in the exercise. If you are only raising up a quarter of what you could be doing, reduce the weight and work the entire muscle for better results.
2) How fast the exercise is carried out. If you are just bobbing up and down with a lot of momentum then you won't be making the exercise as effective as it could be. Stay nice and controlled with the movement and keep the movement slow and steady on the negative phase of the exercise.
3) Sufficient volume and training frequency. If you train your calfs once per week then do them twice per week. If you only do 10 reps per set, increase the rep range to 20 reps with a little change in your stance if you are doing calf raises. (10 wide stance, 10 close stance).
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When buying condiments, always check the listed ingredients.
Generally the type of sauce should also be the first ingredient listed on the bottle. For example if you are using tomato sauce and the main component isn't tomatoes then you could likely find an alternative that is better for you.
Another red flag can be sauces packed with chemicals and binding agents. All of these additional things aren't very natural and can give an artificial feeling to your food.

Niko is tired out after his walk today. Everyone should be as happy to exercise as dogs are to walk. If anyone struggles to be active due to a full-time schedule, just making small changes can help you to get fit. Take the stairs not the lift, walk to work sometimes instead of driving and make sure to walk any dogs that you have daily! These easy changes can be a good way to burn off extra calories while enjoying life a little more than if you were just sat down all day.

Kiwis are great for your micronutrients. The kiwi has higher fibre content, more vitiman C, more vitiman E and more vitiman K than apples, oranges, bananas, strawberries and blueberries.