(slow drum beat)
(electric guitar music)
- So today with the Lachie,
We're gonna run through delts and arms.
We're training delts and arms three times a week
this phase with programming.
So we're gonna run through three side lateral movements,
in the middle we have a quarter rep,
and then we're going to go through three
rear delt exercises before we do barbell shoulder press.
Then we're moving into a little bit of arms,
biceps and triceps, and that's it for today.
And we're going to start off with
the Poliquin Lateral raise.
- (grunting)
- Remember, these are controlled
if there's a tempo here
this is the most controlled movement out of the lot.
See this top position pause here
the weight is actually pulling him down,
making the exercise a little bit harder.
Range is just getting a little bit small now.
I'm wanna come and help him with a few reps here,
up, squeeze, pause
just to make it
a little bit harder at the top.
Try and push the kettle bells away from the body.
Now hold this one for 10 seconds.
Last rep.
10, nine, eight seven, six,
five, four, three, two, one.
A2 We're going straight into
a seated lateral raise with dumbbells
and that's a one and one quarter rep at the top.
- I feel it already.
- Delts are pumping up a little bit now.
- Yep.
- Four to go.
- (grunting)
- Okay, let's have a look at one more's form pretty much.
Okay, drop them there.
Then we're going into a dumbbell
chest supported prone lateral raise.
This is supporting.
- No sway.
- And this range is okay,
we wanna go heavier.
Can you swing a little bit higher?
- Yep.
- There you go, good.
You're tired there you started to swing a little bit
but it's okay-
- Yeah, I felt that.
- Cause the bench really stops him there.
10 seconds we're moving on
to rear delt cable fly.
All righty, so he grabs opposite cable
with opposite hand,
we try and get him to stay protracted around the movement
and he's swinging back to hit fours.
Good control.
Two, just go split stance,
slightly lean forward.
There you go.
- Thanks mate.
- When you slightly lean forward
we want the chest protracted around my finger,
with most movements we are retracted
and we wanna be protracted with this
to hit rear delts.
Starting to feel it yet?
- Yep.
How bad is it out of 10 now?
- (grunts) No, it's nothing.
- Nothing?
- Easy.
- All right, keep going for two minutes then.
- I'll do 10 minutes.
- All right, 10 minutes it is,
let's keep going.
All righty five, four,
three,
he's really struggling now.
Let's see how he goes on these
one and one quarter reps next.
- (grunts)
- Okay, resting there.
All right moving over to the bench,
grab a light weight
grab the fives or fours
because the one and one quarter at the top
is going to be hard.
A5 is a dumbbell rear delts one and one quarter swim.
Yep and you're gonna do that
one and one quarter at the top again.
- These are heavier than they look, I promise.
- Remember try and stay protracted around the bench.
I don't want you to retract doubles.
Very good.
- Raise and protract like this?
- Yes
So that range is getting a bit smaller now,
when it gets too small we'll drop to the threes,
and we'll continue on.
- (grunting)
- Nice.
Okay just drop those dumbbells there.
Grab the threes.
Okay continue on with the quarters.
We'll go three more how they feeling?
- Heavy.
- They're getting heavier now aren't they?
- Are you sure these aren't 10s?
- They're not 10s,
I'm telling you they're threes.
- (laughs)
- Okay and put them down there.
All righty, bring yourself up on the bench a little bit.
Now these are just the hanging swings.
- Hanging swings?
- Okay?
- Yeah I got it.
- All righty, grab 'em now
so the range of movement become a bit smaller,
so we'll try and stay really protracted around the bench now
cause a little bit higher on the bench
and you're just swinging now.
Just to there, keep going.
Keep going fast reps,
good reps.
Now basically what we want here
is we want him to start feeling the burn first,
then we'll start counting the reps.
He'll tell me when he starts feeling it.
- I'm never gonna feel it,
I can do this forever.
- He can do this forever.
Still got four sets.
You're one round and we still got four sets
so we'll see how he goes.
And rest in there.
Okay, that round was actually about seven minutes.
- (loud grunting)
- So that's one round done.
- Give them a walk through of my diet.
Like what the game plan is for my diet right now.
- About a year ago, Lachie came in
and had a bet with his mates and
- Get the before photo on the screen.
- We'll get the before photo on the screen, definitely
and he had a bet to drop the most
weight in a certain amount of time frame,
I think it was like 12 weeks, 10 weeks.
- It was 12 weeks.
- 12 weeks.
- Yeah.
- So we got in reasonably good shape in the 12 weeks,
he ended up winning this bet when he had with his mates.
And then what we did was we refilled his calories up
and we've just done seven weeks or eight weeks of dieting.
We just bought his calories back up to baseline
and we're going to start that dieting process again.
But at the moment he's probably the leanest has ever been
and he's doing it very, very easy at the moment,
I think once we go into this next phase of dieting
we get a little bit tough of it.
Nowhere near as hard as what it was before.
This phase should be much easier
because one, he's already been lean once,
and two, his body knows what to expect now.
So I'm expecting as we we're push even harder
we're getting to close to the 10 percent now.
In the next four to six weeks he will be sub seven,
sub eight and that's gonna be quite cool, cool to see.
- It also helps like, the way Liam does it,
is he structures it so that like,
the level of intensity of the workout
matches the level of calories.
So my energy levels are always really good.
So I never have to like, be too depleted
or I get cravings too badly,
cause he matches it and balances it out,
so it's really important to have a trainer
that can really match the calories that you're in-taking
with the level of exercise that you're doing.
I don't know, I find a lot of other trainers
so they just get rid of all food,
that's important to balance that.
- Just quick cuts,
we just make weekly changes
or fortnightly changes based off what we see.
It's been really good so far.
He has also gained a lot of muscle.
when we built his calories up
and then brought him back down,
we started to see what was happening underneath
and how much muscle he'd actually gained in the off season.
Next set let's go.
- Let's do it.
- He always tries to get extra rest, this fella.
- (laughing)
(dramatic music)
- Now when you got good execution
and you're pushing intensity,
like he is today.
You're pushing pretty much to failure
and these are small muscle groups we're working on.
Like this isn't as big as the quads back.
So we're pushing to failure,
So we're going to see some of the movements
up towards the end get a little bit fatigued
but he's got such good intensity and such good form
and how he got his result was good execution, intensity.
- Look at this guy pumping me up, good form.
Thanks bro.
- At the start of his programming
and we spent a lot of time doing lower rep ranges.
Like you started off with 10, eight, six
you went down to like a seven, five, three.
We got him stronger in his key indicator lifts
and that has enabled us to ask to do, you know
bench press for 20 reps with 70 kilos, 60 kilos.
- That was for the injury prevention too.
Like if you master your form
when you're pushing those last reps
and you're really squeezing it out,
focusing on form you have the habit there,
you're less likely to injure yourself by something up.
So that's key.
- Just stand alone shoulder press by itself.
We're just going to do it six to eight.
And we're just going to see what you can work up to.
Now the bar actually starts at his chin
and he only comes down to his chin
and he doesn't fully lock out.
So he's keeping tension through the whole muscle group.
And we just did 18 sets of side and rear delts.
So we'll see if we get this to 60 today,
that'll be quite a big ask.
Stable, abs.
Nice, head back.
Good.
Do you reckon you can get 55 for six?,
50 for six?
- There's only one way to find out.
- Then lock it down big boy.
Nice.
Good.
Two, yes, nice, even.
Three to go.
Walk, push push.
Nice.
Okay, we'll put 60 on it for the last set.
I reckon we can get maybe two reps out, maybe three.
Probably none.
There are actually a few members here at Enterprise
that train when Lachie's training
because they love watching him train.
- (laughs)
- This guy's a Greek God.
He's got the chest of the Gods.
- But he's not Greek.
I call him the big marshmallow.
Cause he's just like, his name's Marshall
but he's just soft and cute,
like, he wouldn't hurt anyone that came near us.
- Look at this, look at this.
We've been commentating your sets.
- His voice sounds like it should be on radio.
All right Lachie.
He's trying to get out of the set.
- (laughter)
The only problem is Lachie's too tall for me
so I can't even spot him anyway.
- (laughter)
- Okay
up, up ,up,
walk, walk, walk.
Ooh. Yes.
Nice.
Touch deeper.
- (grunting)
- Okay, that's it.
- Oh, that wasn't good.
- And those shoulders are done and dusted.
Doing cable preacher curls
in that top contracted position.
So what we're looking for here,
is him to bring,
he's locking his armpit into the bench.
So everything's completely stable and we're focusing
on the top part of the position.
Now what we want him to do
is just keep his wrists neutral or back.
We don't want to shorten this
so we want to keep it tight.
And he's focusing on this big contraction here.
Good, nice and slow, slow, slow, slow.
Hold it, hold it hold it.
Okay fight me now, fight me.
Force.
So I'm pulling down he's pulling up.
- Pull harder, what is this?
What a ya got?
- When you win.
- (grunt)
Come on.
- So five more reps
finish it off.
Good and up.
Squeeze,
- That's heavy.
- Okay, just go to there, just go to there
come on squeeze, good
and that's it.
Moving into thick grip V Bar tricep push downs.
Flex triceps, flex pecs at the bottom.
Squeeze, good.
Now see how his elbow isn't moving at all?
We actually want his elbow locked there.
Stretches up, flexes down.
You don't want to see any of this
when doing tricep push downs.
Completely locked.
Volume phase
let's go two more.
- Nice, that's it.
- Thank you for the workout Sir.
- That was it.
- Make sure you follow this guy.
- High volume delts and arms.
- Delts and arms.
Where can they follow you?
- Liam Fitz on Instagram, that's it Liam underscore Fitz.