Tag Archives: Personal Training

Shortcut To Strength – Day 25 – Shoulders

Day 25 of the #shortcuttostrength trainer and it was shoulders today. I trained at home today and it was pretty cold in the garage so I did quite a few warm up sets of various exercises. I worked on my seated barbell press and got 5 sets of 60kg for around 5-6 reps which was good. I then moved on to various dumbell exercises. I did some dumbell side raises for a couple of drop sets and then did some bent over rear raises to try and hit my rear delta and lats. I then just finished with some band work trying to create as much tension as possible. I felt much better mentally and physically than I did yesterday so I am certain it was down to dehydration. My left shoulder didn’t play up either which was good.
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Shortcut To Strength – Day 19 – Rest Day


Day 19 of the #shortcuttostrength trainer and I didn’t train today at all. I was on the early shift at work then as soon as I finished I left with my girlfriend to drive up to Manchester as I am attending the Phil learney PT business seminar tomorrow. It took us just over 3 hours to get to the hotel so we just went out for some food, a drink and then had a game of mini golf which was good fun. It’s now an early night before a day of learning tomorrow!

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Shortcut To Strength – Day 21 – Shoulders


Day 21 of the #shortcuttostrength trainer and I trained shoulders today. I got to the gym in the morning as I was still in Manchester and had my pass to use. I went to a gym called Total Fitness and it was a bit of a strange experience. I walked in and the place is nice it had a cafe area overlooking a pool area, it had a family gym area which had climbing frame and kids gym equipment next to a few pieces of normal gym kit so parents can workout with their kids which I think is great! I then went upstairs to the gym area which was surrounded by several studios with things like spin, karate, boxercise classes going on. The gym area itself was good as there was a range of different kit suitable for all sorts of training. They even had a selection of hammer strength equipment which I was keen to use. I started in the hammer strength plate loaded shoulder press and worked up to some heavy sets with that before doing some heavy barbell press. From there I just used all kind of machines and equipment to hit my shoulders from different angles. The gym itself was in a complete mess though. Everywhere you looked there were dumbells on the floor, barbells left next to their rack rather than on them, weight plates left on machines and bars all over the place which is really annoying as every time I wanted to use something I would have to take off what people were using or wander around and look for kit! I didn’t do any dumbell work really as they were all missing and spread around the gym! Looking at some of the people there as well didn’t help as they were doing all kinds of weird stuff! I don’t really blame them as if they are not used to going the gym then their technique and knowledge of machines isn’t great then people start doing weird stuff. The problem was there was no gym staff around at all! I saw one trainer and he was just working with someone for ten minutes and then disappeared! Just to have one person on the gym floor encouraging people to tidy their stuff up and helping to correct people’s form would be better than nothing! I am probably moaning a little too much but I’m sure I’m not the only one to get annoyed at this stuff!!

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Shortcut To Strength – Day 20 – Rest Day


Day 20 of the #shortcuttostrength trainer and today was a pretty special day as I attended a PT business seminar with @phillearney I have followed Phil’s work for a while now and had the opportunity to listen to him speak a few times and every time I come away with a whole new perspective on training, business and life in general. I have some real fears and concerns about starting my own PT business which is why I went on this course. I’m glad I went as it has given me plenty to think about before diving in head first. I would highly recommend Phil and his work to anyone even those not in personal training as he has a lot of good experience and knowledge to share! I will be signing up for his ACA academy for definite! I wanted to train shoulders today and I bought a pass to use one of the gyms just outside Manchester but I got there 15mins before it closed! I decided not to train which is annoying as after sitting down all day I wanted to throw a few weights around. We are staying at my girlfriends sisters house so I will use my pass tomorrow morning and get my session in then.

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H.I.I.T Workout – “I went to the gym and did…”

Do you ever remember playing a memory game where there are a group of you and the first person would say “I went to the shop and bought…..a bucket”. The next person would then have to say “I went to the shop and bought a bucket…..and a bag of peas”. It would then keep going round the group adding things until someone forgot what was on the list.

Well this session I created is similar to that kind of thing. Each round gets longer and longer with new exercises added each time. Let me explain it further.

Each exercise is to be done for 30 seconds, just try to get as many reps as possible.

There is 30 seconds rest at the end of each round – this doesn’t change!

10 rounds in total.

I wrote down the exercises to be performed and numbered them:

  1. Step Ups
  2. Kettlebell Swings
  3. Squats
  4. Jumping Jacks
  5. Sit Ups
  6. Clean and Press
  7. Lunges
  8. Leg Raises
  9. Tricep Dips
  10. Burpees

Each round then looked like this:

Round 1: 1

Round 2: 1, 2

Round 3: 1, 2, 3

Round 4: 1, 2, 3, 4

Round 5: 1, 2, 3, 4, 5

Round 6: 1, 2, 3, 4, 5, 6

Round 7: 1, 2, 3, 4, 5, 6, 7

Round 8: 1, 2, 3, 4, 5, 6, 7, 8

Round 9: 1, 2, 3, 4, 5, 6, 7, 8, 9

Round 10: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

The first couple of rounds are not to bad as there is only one or two exercises to do and you get a good 30 seconds rest. From rounds 3/4 onwards it starts to get a bit challenging. You can obviously change the exercises you do, however, I would say keep the first few exercises relatively easy as you will be doing quite a few sets of them. This is why I put burpees at the end! Add weights and kettlebells in as desired to make it even more challenging.

Give it a go and let me know how you get on!

Have FUN!

Rob

Shortcut To Strength – Day 12 – Shoulders & Biceps


Day 12 of the #shortcuttostrength and I did shoulders and biceps today. After my physio session yesterday my upper traps were feeling a bit sore but I still wanted to train shoulders and see if they felt any better. After a good warm up I went straight into barbell shoulder press. I built up to four sets of 8 with 60kg and my shoulder felt good. I was focussing on holding my rear delts back and down which I think helped with the lifts. I was happy with my lifts tho. I then did some single arm Dumbell press, side raises and front raises. I then did some bicep work with cable curls superset with Dumbell hammer curls. My shoulder felt better but it still has a lot of release work to do but I should be able to sort that out soon.

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Welcome to D.T.P!!

My story of how I was introduced to Dramatic Training Principle or D.T.P…

It was about 4 years ago and I had never heard of Kris Gethin or his training plans before. I was just a casual gym goer doing the odd set here and there to get by. I wouldn’t say I ever really challenged myself in the gym before in regards of seeing what my body could really do and how to overcome pain and negative thoughts in my head telling me to stop….until this one particular day…

I walked into the gym and it was pretty quiet as it was during the early afternoon. My mate (Rob) who was the owner of the gym started chatting to me and as he normally did he asked me what I was going to train that day. I said I wasn’t really sure – again this was when I never really had a plan to follow I just made it up as I went along. Rob said that he had read and tried a new training method called D.T.P. and if I was up for it he would put me through it. “Ok, Why not” I said, not having a clue what was about happen!

“We are going to do biceps and triceps” he said as he picked up an empty EZ-Curl bar. He set it on the floor in front of me and loaded it with a 1.25kg plate on each side. “Are you taking the piss or something?” I said as I looked at him pretty confused. Whilst I am by no means strong I can certainly lift an EZ-Bar (about 5kg in weight) with a couple extra kilos on. “Just trust me”, he said with a rather odd smirk across his face. I picked the bar up and set myself ready to curl this bar he had set up for me and looked at him for instruction……”First set, 50 reps!….Go”. I laughed at him “Yeah Ok” I said in a sarcastic manner. He laughed as well then pulled a serious face and said “50 reps….lets go!” I then realised he was being serious so my laughing soon stopped. I was a typical 3 sets of 10 -12 reps kind of gym goer so anything over this seemed ludicrous!

Anyway I looked at the light bar in my hands and thought it should be quite easy…….I was wrong. As I worked my way through the reps he would correct my form telling to stand up straight, keep my elbows in, try not to swing the weight up etc meaning the exercise was getting harder and harder. By the time I hit 30 reps my biceps were on fire. By 40 I could barley lift the bar anymore. Rob continuously shouted in my ear to keep going and get the reps done. I finally hit 50 reps and near enough dropped the bar to the floor as my arms just stopped working…..”Follow me” he said as he walked across the gym to the cable machine. He clipped on a straight bar and said “tricep pushdowns….50 reps lets go”. I think I swore at him but he didn’t care and told me to start. I gripped the bar and started doing the reps, all the time my biceps feeling more pumped and worked than ever before. The tricep extensions felt a little easier but still by the time I hit 50 reps they were pretty shot.

I dropped the bar and shook my arms out trying to revive them and get some kind of feeling back. Rob wandered across the gym again back to the EZ-curl bar and added another couple of 1.25kg plates to each end. I had already worked my arms way beyond what I had ever done before that so I was dreading what he was about to make me do next. “next set 40 reps…lets go” he said grinning from ear to ear. I just looked at him blankly and asked if he was being serious….of course he was!

This brutality went on for the next 20 mins or so of him shouting at me to get the reps done before he would add more weight to the bar and the cable stack and tell me the reps to do. Sets of 30, 20 and 10 all followed and how I managed to get through them is beyond me….I think its almost a blur. I hit the last couple reps of tricep extensions and dropped the weight and dropped to my knees rubbing my arms trying to find a position to hold them in so they didn’t hurt as much.

“How was that?” Rob asked giggling to himself knowing full well how I felt. Then he hit me with the bombshell….”We aren’t finished yet….that’s only halfway!”. I think I swore at him again! “Are you joking?” I asked still trying to revive my arms. “Very serious” he said, “we go back up in reps now!” I think I nearly cried when I heard that! Rob always was a good motivator though so I soon got back up to my feet and started the torturous reps back up the pyramid. The heavier sets were not as bad as the higher rep lighter sets. The higher reps just felt like someone was holding a blowtorch against my arm and I could barley lift my water bottle up to my face to take a drink.

“47……..48……..49……..50!” that was the first time I have ever willed myself to count that high! Those last few reps on the final sets of 50 were absolute agony and I think I was down to just the weight of the EZ bar by then as well. I didn’t care what weight I was “trying” to lift I just wanted to get the reps done. As I finished I just sunk to the floor and sat there for a while as Rob was just happily laughing and singing to himself about the pain I was in. Whilst I was sat on the floor I asked him about what we had just done and he explained it was by a guy called Kris Gethin and it was called D.T.P training…..I knew I wasn’t about to forget that name for a while!

The next day I went to the gym with my arms in bits but deep down I felt really good about what I had achieved. I had learnt to push my body beyond what it was capable of and whilst it may hurt and feel like torture at the time the feeling of accomplishment after was even better and made it all worth it! I spent the next few days on the internet researching and reading about Kris and D.T.P. I then fell upon Bodybuilding.com and his 12 week hardcore trainer. From this point onwards my view on the gym and how to train was completely different. I undertook the 12 week hardcore trainer and got into the best shape of my life.

I cannot thank Kris enough for the knowledge and motivation he has given me through his programmes and writing. I have in the years since followed his hardcore trainer twice, his muscle building trainer twice, his 4 weeks to shred twice and of course his D.T.P trainer several times. D.T.P and its various forms play a vital part in my training and always will as it is such a versatile and good way of training especially in times when you don’t have very long to train.

I would urge anyone to give D.T.P a go and see how it can benefit them. I have added a picture of my various transformations I have gone through following Kris’ programmes.

transformations