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Phil Derbyshire

Phone: +61 408 533 506

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25.01.2022 What's better than one 1st place? TWO IN A ROW Highest total at 347kg!!!!!!... Squat: 130kg Bench: 72kg Deadlift: 145kg

25.01.2022 EVERYONE'S PROGRESS IS INDIVIDUAL!!! Stephen started with me a few weeks ago and is impacted from a stroke that he had 2 years ago which affected the way he lived in every aspect. Without getting into too much detail he had a hard journey ahead of him but continued to make small progress along the way. ... Even though it may not look like much, keeping this plate balanced on a broomstick would've been impossible a couple of years ago (and was a bit shaky a couple of weeks ago too). Everyone's journey is completely subjective to themselves and what they want to achieve, so take the time to reflect on your progress and plan accordingly to your own goals Crazy proud of this dude, wouldn't of been easily mentally or physically BUT HE IS GETTING THE JOB DONE NO MATTER WHAT IT TAKES

25.01.2022 Quick client spotlight. Sean has smashed absolutely every PT session he's had and made some great progress. One of his best achievements is hitting 1km on the rower in 3 min 27 sec on a resistance of 10 ... If you're not sure on how hard that is, give it a crack Keen to see his continued progress

25.01.2022 Me: Alrighty, that looked way too easy, 5 more reps Client:

25.01.2022 From Saturday, Mardi pushing out the 17.5s for 4 reps on dumbbell bench press! Don't forget it is super easy to create a mental barrier when trying new weight, you simply have to clear your mind, remember your control and technique and just DO IT!

25.01.2022 Love being sent in client progress Jo ready to smash out 200kg leg press (not including the default 53kg weight either)

24.01.2022 HOW'S THIS FOR A GLOW UP People get so comfortable with where they are that they don't realise their potential. Be uncomfortable, get out of your comfort zone and grow!!! ... Aaron looking swole af because he took the opportunity given to him to progress and improve throughout his teen years

24.01.2022 Hey everyone! Following tonight's announcement from the government, I'll have to take Tuesday through Friday off this week whilst I buy equipment to run outdoor sessions in the following weeks. Before I started at D2E, outdoor stuff was something I did a heap of and you'd be surprised in how creative you can get!... Also, thank you to all of my clients you have all been great during this time, you are all absolute legends. I will keep everyone posted as this mess unfolds and if you have any further ideas or suggestions please let me know

24.01.2022 HEY ALL!! IMPORTANT Beginning August 10th I'll be running a 2 hour lifting workshop focusing on learning and refining the big 3 lifts; squat, bench press and deadlifts.... These are typically exercises that most beginners are afraid of learning and many are unsure about whether or not they are performing them correctly. The big 3 are especially important as the form that you learn through them applies to almost every resistance exercise in the gym. It runs for 4 weeks and there's a limit of 7 people so GET IN QUICK. CONTACT EITHER MYSELF OR D2E RECEPTION TO BOOK YOUR SPOT

24.01.2022 Keen to be taking this champ through his first powerlifting comp in December I believe that the biggest precursor for progress, especially in the bigger lifts, is understanding your weaknesses and attacking them directly. You're only as strong as your weakest link, identify them as early as possible and bring them up to scratch ... This dude is strong as hell and is gonna hit some amazing lifts

23.01.2022 REMINDER For those coming along to the first workshop tomorrow, don't forget it starts at 10am Keen to go through it with everyone and have some fun!

23.01.2022 Is this not the best workout in existence? Stolen from dogspotting

22.01.2022 Aaron almost exactly 2 months ago, mid iso. . We needed to acknowledge that iso was a bump in the road, so we set a goal, bumped up calories to 2800-3000 daily and simply got back into enjoying training . Now he's pumped up and loving the process again

21.01.2022 Hey all! I'm sure you've all seen the latest news regarding the closure of non essential business. I am currently figuring out what to do pending more announcements from the government. I will keep everyone updated as I learn more about the current situation, we are all in this together

21.01.2022 Remember; you can set all the goals you want but the most crucial part is that YOU GET IN AND GET IT DONE! Cheeky landmine presses below

21.01.2022 More results Very happy with the effort everyone is putting into their training

20.01.2022 A casual 110kg sled push. Natalie is making it look easy, but give it a crack and see how hard it actually is More to come on Nat's progress, stay tuned for some exciting news...

20.01.2022 HOW EASY IS THIS 140KG???? Couldn't be more proud!!!

19.01.2022 This is what it looks like after doing 100 leg presses semi nonstop Jo putting in the work, she's about to begin training a hell of a lot harder

19.01.2022 HOW IMPRESSIVE IS THIS 180KG SLED PUSH!!! Jo smashing it out moving some big weight!

19.01.2022 How's this for a bit of stability work!! Sooooooooo much harder than it looks! If you want to lift big things you need to have to strong core and a stable trunk

19.01.2022 Love leg assisted dips after bodyweight dips, give em a whirl

19.01.2022 Introduced a clean meal plan at around 2400 calories a day for Jo and already seeing crazy results Eat to FUEL your body, there's more than losing weight, you need to feel good, energized and be able to train with efficiency. Super excited to see how far we can progress ... Bloating = GONE!

18.01.2022 Day 1 of the return! So glad to be back here! Remember to start light, focus on movements and just enjoy the gym for a couple of weeks before trying to smash a PB. ... Chances are your strength has dropped, accept it and know that it'll get better but don't stress Krystal with the squat depth

18.01.2022 How good is this little trooper! The one thing I wanted Jarvis to remember from this session (his first leg day) is that EVERY time we need to pick up something from the ground, it is a squat. Your body doesn't know if it's in the gym or not, keep your form in check 24/7 ... He's 12 by the way and already setting a great foundation!

18.01.2022 A favourite of mine, standing presses on the calf raise machine. One of the ways we can think about training shoulders is - moving a weight from upwards against gravity. Lateral raises, front raises, overhead press etc. So now; think of what else we can press up against gravity, which leads me to smashing out presses on the calf raise machine and working clients just as hard on it ... Aaron here keeping a consistent rhythm and working hard

17.01.2022 Do you have problems feeling your chest on cable flyes? Try this variation, start in your normal flye starting position, but as you bring the handles together take a step back or lean back a little bit Makes a massive difference in the contraction, here's Sean trying em for the first time, sorry for my voice and crappy vid quality

17.01.2022 Cheeky dumbbell squat variation to demand a more upright squat form This dude is gonna be making some serious gains now that he has his eating under control, solid training and that the gym is open

17.01.2022 PERFECT LIFTS ALL ROUND!!! Today I coached a client through their first powerlifting competition. Natalie stuck to her training and eating, pushed her limits and came out with a 125kg squat, 72kg bench and 140kg deadlift!... Couldn't be happier with how she went today

16.01.2022 Hey everyone! As of next week I'll be commencing outdoor training! It's time to get creative and keep fit whilst everything is happening Further details by Friday!!!

16.01.2022 Loving Maddie's progress on her Nordic raises! Could barely get up until recently! Anyone who's tried these knows how hard they are

16.01.2022 That form though DM me to learn to lift, with confidence!

15.01.2022 Currently preparing Natalie for 2 different powerlifting competitions and today she hit a sought-after personal best deadlift of 140kgs. ONE HUNDRED AND FORTY KILOGRAMS!!!!!!! Absolutely blown away by the strength of this chick!!!

14.01.2022 Jess with an easy 90kg on her first session of deadlifts! Heaps left in the tank, stay tuned for a bigger PB Remember deadlifts are important to learn movement in AND out of the gym

13.01.2022 Saturday morning at 8am there'll be an outdoor fitness session at Eastern oval. Entry is $20 And EVERYTHING will be donated to those affected by the bushfires. Come along, get sweaty and feel good knowing that you've trained for a great cause

12.01.2022 What's better than an average hamstring super set? A super set with a trainer and a resistance band (aka fun for me and not so fun for Ellen ) If you've got a partner and resistance band handy, use them both to get a little bit extra out of your sets

12.01.2022 Shout out to my man Steve! Lost 4kg since the start of the year WITHOUT THINKING ABOUT IT! We are currently working on restoring his movement since a stroke from a few years ago and he has been steadily losing weight as a part of the process ... By having good eating habits and enjoying training he has enjoyed the bi product that is weight loss Enjoy your training, fuel it with good food and prosper from the benefits

12.01.2022 Setting a solid foundation with your lifts isn't just important at the gym, it's essential to all movement through life. Which is why teaching at a younger age is essential. You get to prevent bad habits arising years before they get the chance to fester. How good is Tristan with some solid trap bar deadlifts

12.01.2022 Hey all! So we still aren't quite sure whether or not if gyms are actually going to open as of the 13th. Currently awaiting further instruction, but WOW how confusing is it ... Will keep people updated as I find out more, I'm keen to book everyone in and get training again

11.01.2022 A few weeks ago I got Zack on barbell squats...3 leg sessions later and he's hitting a comfortable 120kg singles!!! These bigger lifts are all about confidence, if you feel nervous about going into a lift, you won't perform your best. INSTEAD, get in and SMASH IT (providing you've learnt the lift )... Which is why one of my biggest cues is to get comfortable with that bar!

11.01.2022 Hey all!! I've been pretty absent from posting on the page as a result of focusing on competition prep. However, I thought I'd take this time to thank all my amazing clients for being there during the process and genuinely supporting me as I've battled through it all ... Here's a little comparison from the start of prep to 16 weeks in or so

11.01.2022 EVERYDAY MOVEMENT Your body doesn't know the difference to whether you're in the gym or out at work/home/anywhere else. So if you're in the habit of using bad form throughout your day, it WILL take a toll on your body.... The gym is a perfect place to simulate your day-to-day movement. It doesn't matter if it's 100kg or a drink bottle, USE GOOD FORM! Another way to put it is that you might be awake for 16 hours of the day and in the gym for 1 to 2 of those hours; wouldn't it make a whole lot of sense to practice form for 16 hours and not just 1/2? Keep working hard everyone and if you want to learn more about form and technique send me a message

10.01.2022 Sorry (not really) for the powerlifting spam but how good is getting a message on Nat's placing

10.01.2022 How good is this vid of a client deadlifting a car

09.01.2022 In the paper! Don't forget to support local business, tough times are ahead so if you're a part of something local feel free to come in and hand out some business cards/material

09.01.2022 POST-EASTER PARTNER SALE So Easter has gone by and you've eaten enough choccy eggs to feed a small country (Willy Wonka would be proud), now it's time to undo your efforts. For this week only - 10 partnered sessions are $400 if you pay up front (down from $600). Training is always more fun whenever you're with another Easter survivor ... Contact me, send a message, and let's lose the post-Easter KGs. (Applies to existing clients and newcomers, deal ends 27th April)

09.01.2022 My man with the 200kg deadlift PB DM me if you want to learn to lift heavy

09.01.2022 Top tip: If you're ever running out of ideas for new exercises take a look at all the variables in an exercise and change just one of the elements. Equipment, body position, hand positioning, timing etc. These are all things you can change to create something slightly different. Especially helpful if what you want is taken by someone else at the gym. Here I am doing hammer curls with 3 different pieces of equipment.... Same...but different, see what you come up with

08.01.2022 What's your favourite way of tracking progress? Sometimes mine is to chuck on an old top and see how it feels. It's a bit abstract but the feeling is better than any number on a scale could give me

07.01.2022 Krystal with some Nordic raises today, these are seriously hard!

07.01.2022 Stacey with the 130kg personal best! Loving the expression of "that was easy" PBs are always a massive confidence boost

07.01.2022 How's that chest contraction . Want more out of chest? Get those arms ACROSS your body, especially if you have longer limbs

07.01.2022 Sometimes progress isn't about lifting more weight; in this case Jo's technique and confidence with bench press has skyrocketed Keen to see how far she goes with her training

07.01.2022 Don't forget to practice variations of your favourite exercises Currently loving zercher squats, they're great for experiencing that front bar depth and upright body position without the sudden learning curve Jess smashed these out, hitting depth every single rep

06.01.2022 Best male overall Winner winner chicken dinner @ Ben's Army 24/7 Fitness

06.01.2022 Nothing like a good side-by-side progress pic Jo 8 weeks through a solid block of training and eating ABSOLUTELY SMASHING IT

05.01.2022 Natalie banging out 5 reps of 115kg Deadlifts! One strong lady who's only going to get better and better. Her technique has drastically improved throughout her training by combining hard work with intelligence for her sessions.... IMPORTANT INFO: Deadlifts are particularly special as they demonstrate form that should be used for picking up ANYTHING. You should practice good form no matter if it's 20kg, 120kg or even grabbing your water bottle from the ground. By creating this habit you not only make your lifts feel a hell of a lot more natural, your posture and health will thank you in the long run as well

04.01.2022 (Pre lockdown vid) Not long left till the 13th when we open back up and kick things off again. Super excited to teach everyone new lifts and to get stronger ... Here's Jesse on his FIRST time learning barbell squats How good is that form

03.01.2022 8 PERSONAL BEST LIFTS TODAY!!! Today marks the end of my workshop that ran for 4 weeks, still have a couple of catch up sessions for those away, but super proud of everyone! Smashed it and hit some heavy weight should be very happy

02.01.2022 Don't forget; HIIT tomorrow morning at 6am, D2E Gym

02.01.2022 Jo with the 240kg on leg press, not including its default weight! How good does it feel to be strong

02.01.2022 HEY ALL! So I've been quiet in anticipation of the latest announcement, however it's been said that we can open gyms as of Wednesday this week We're awaiting further instruction in how the 20 people per gym will work or if it's per space like last time ... Either way this is a great step forward into reopening!

02.01.2022 DO YOU HAVE ENOUGH TENSION? Not only does every lift require a relevant amount of tension, but the deadlift is a bit more unique. Since the bar doesn't have the opportunity to load and then move (it's a deadweight) we HAVE to create all that tension ourselves before takeoff!... Here's an example of forcing more tension at bottom of the lift and having to keep it as we pull - with 2 resistance bands. Will be posting more btw

01.01.2022 REMEMBER The people who criticize your prepared chicken, rice and broccoli meals are usually the same people that have a gourmet lunch consisting of; - smoke - dare iced coffee... - servo pie Don't let anyone distract you from your goals

01.01.2022 HIIT: TOMORROW MORNING 6AM, D2E GYM HIIT: TOMORROW MORNING 6AM, D2E GYM

01.01.2022 HEY ALL! I'VE GOT A FAIR FEW SPOTS AVAILABLE ON TUESDAYS THROUGHOUT THE DAY. SWING ME A MESSAGE TO GET STARTED!

01.01.2022 A few months ago I started working with Sam through the NDIS. When he first came to me, he couldn't take big steps or even get the sled to move at all without weight. Sam is deaf so making sure that he absorbs all the information that I provide to him can be tricky, many things are trial and error. ... However, his persistence and positivity let him progress on a week to week basis and last week he was able to not only push the sled but also with an added 15kg!!! Focus on the ability, not the disability, keep positive and keep pushing, GO SAM