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25.01.2022 Now firstly I am not against steroids at all. I have many friends that have used or are, that have achieved some INSANE results both in bodybuilding & powerlifting (at high levels) where they have needed to either move large amounts of weight or to build the best physique possible to win their category. My problem is this - now largely, younger males (18-30) see using steroids as the key to unlocking all their unhappiness. If I look a certain way, I’ll attract X. If I behave... in a certain way, I’ll attract Y. If I have a certain body, people will look at me differently. If I lift a certain amount of weight, girls will watch me in the gym. How is any of that ok? How is using drugs to improve your self confidence ok? If I was talking to you about using cocaine or MDMA to feel good about yourself, you’d laugh and say there is no comparison, ‘that’s only for the weekends and with the lads’. In fact, they are both the exact same. Both make you feel a certain way, and allow you to act in a certain way that will make you feel on top of the world. Do you need a line on a Saturday night to have a good time? No. Do you need a cap for a Sunday session? No. The same applies with steroids. You can still achieve your best body, you can still get a girlfriend, you can still the best version of you without them. Steroids are not the east way out. In fact probably harder. It takes multiple cycles for things to really kick off & by then who knows what have happened. My point is, invest in your training. Have patience with your training. Don’t compare yourself to the biggest guy in the gym whose probably been training for 10-15+ years. Worry about bettering yourself daily & weekly. Stick to your nutrition. Stick to a training plan. Give yourself a few years and let it happen in a way that it will teach you more about life then anything else. hbpt
25.01.2022 Welcome to #HBPTTV Today I talk about the best exercise for fat loss, which, doesn’t actually exist LOL Remember: - Calorie deficit for more then a few days ... - Hitting a step goal of usually 10,000+ - Managing stress - Exercise - Patience Are all the correct exercises for fat loss See you next week
25.01.2022 Copped a lot of yesterday in my story about my ‘shoulder press positioning’ so let me explain about my ‘poor form’ 1. Retraction, depression, elevation, depression of the shoulders when pressing. Retract at the start and pull your shoulders back into the bench. Pull them down to your back pockets, and maintain position using your lats. Push up, pull down 2. Angle of my hands. Is at roughly 45 degrees. This is optimal positioning for my shoulders to push weight without... putting significant pressure onto my joints. The traditional way of pressing at 90 degrees is dated and can cause more stress on the joint as well as greater inflammation to surrounding tendons. The weight being further away from the body is not the best or safest place. 3. The arch. Is not bad. This is due to how my upper back is positioned. By bracing and driving through my heels, this ensures a safe and secure lower back. So yeah
25.01.2022 Sometimes you win & sometimes you lose! But whatever you do, always go down with a fkn fight! 220kg - this would have been an all time PB. I’ll get you very soon, little fucker 200kg - the fasted I have ever moved 200kgs before. ... & that commences @barbellbros_ first workshop, today was all about the squat. Unbelievable workshop from both the lads @thebodybuildingphysio @mikepearson_, always a student of the game. Can’t wait to get back into the iron paradise and start applying
25.01.2022 Trainings been a reaaaaaaal slog this week. It feels like 2020 has well and truly caught everyone in the last week but we still keep pushing. 120kg 2 sets of 8. 16 reps I was happy. That was basically my workout But the finish line is close! And never break good habits! Even a 10 minute workout, is better then no workout. Don’t cheat yourself over the next few weeks. Finish 2020 on your terms. Set your goals & intentions for 2021. Hang in there world
24.01.2022 August 2020 @isaactooher came to me wanting to get his business back on track. We had 3 meetings, each meeting I gave him a few simple strategies to implement into his business that would spin things around very quickly. - Having 2 price points, and making his packages as simple as possible @ POS - A sales presentation process - Terms and conditions at his POS ... - Daily check-ins with clients - Bringing a level of professionalism into his business that would see his clients treat his business differently In that time span, his business has gone from under 10 sessions p/w, to now just under 30, with the goal now to hit the magic 40 sessions p/w. Epic result & very humbling to be apart of his process & journey. Isaac now having the correct systems in place to really excel in the business side of personal training. Personal training can be tough, but not when you’re equipped with the right mentality and tools to spin your business around, in literally 24hrs. This is #thehbptmethod
24.01.2022 Love to the brothers What a year, what a pleasure it is to share the red square with ya’s. Roll on 2021 #IYKYK #Christmas2020
24.01.2022 This is how I spend most Sundays Client programming Client check-ins. Making sure nutrition is up to date Making sure clients are set up best to dominate their week ... Finding out how the previous week was and what we can do better to get an even better result this week Making sure all files are up to date Finances are up to date Just under 6hrs today doing the above. Its never a 9-5 job. Its never a Monday - Friday job either. Every year, just under 80% of personal trainers fail in their first 12mths. 80%!!! Thats fucking crazy & sad. There seems to be a massive gap between finishing PT high & going on to last 2 years in the game. Its time to change that Now, its time to give back to the game that has given me so much & hopefully change that depressing statistic. HBPT expands in the next few weeks, its time to help pave the way for the next generation of personal trainers to make sure they have the best chance of success. This is what they dont teach you at PT high. #dontgogentle #theHBPTacademy
24.01.2022 4th October 2017! @fitnessfirstbondstplatinum 12mths into my PT career. Wasn’t a PT statistic and wasn’t included in that 80% that fail & leave the industry after 12mths. Extremely grateful to have been mentored by some of the industry’s BEST coaches & today was asked for tips & advice for young trainers, so if your aspiring to join the global team, here’s how you can survive your first 24mths of business: - Be prepared to work insanely, ridiculously long days. 60, 70, 80...hr weeks, week in week out. At times you’ll make very little. But remember, it is your duty, responsibility & obligation to help! You’re giving 24/7, you’re trying to build a team of clients, No’s & I’ll think about it’s’ become your best friend. But trust the process. Every No is a step closer to a yes & more time spent learning your craft, more time getting your hands on the tools will only make you a better coach. - Every cent you make, invest back into your education. Whether that is the business side of things, a mentor, programming, nutrition, invest. You know nothing, but happy being a plank canvas, take your head out of your ass and submerge yourself into the ongoing school of education. Educate yourself hourly, you’ll become good, very quickly. - Get used to being tired. 4am starts, 8pm finishes are the normal. Learn how to maximise recovery, and become good friends with double expressos, that is the magic juice! - Enjoy the process. You won’t be the best coach over night. You won’t be a global sensation over night You won’t be a millionaire over night. But if you follow the process, back yourself, go the extra mile for your clients, offer help to every person you meet, educate, and practice who knows where it will lead it. What a game to call a job, blessed. It continues
23.01.2022 A memorable day today for @coachmikestevens that saw the young apprentice walk away with some new kicks 7 weeks ago we become a team, with Mike entrusting me to help show & guide him through personal coaching. PT can be a difficult game, a lonely game, a tired game, sometimes it’s hard to catch your breath. Long day’s, building a business, building a business through a pandemic, but together we have helped Mike start the process of creating a great business. I now have a ...vision of creating a team that not only want to be the best versions of themselves but also have a positive impact on changing the world. There is a drop out rate of over 80% of trainers, that drop out of the industry in there first 12mths. Crazy stat! It’s time to change that. #thehbptmethod 7 weeks officially down, let’s see what the next 7 weeks bring & more... It continues #ChampWork
22.01.2022 We are close to that blue belt picking up my 4th stripe in this crazy jujitsu journey Unbelievable to watch the brother @lukegeorgeathletic pick up his blue belt!! A game of patience, so much patience, perseverance, respect, willingness to leave your ego at the door & accepting that sometimes losing is the best medicine. @felipejockyman thank you the lessons.... @gbbondi thank you for the teachings. It continues... #Oss
22.01.2022 OFFICIAL HBPT PB - 237.5kgs followed by a 3 x 3 @ 215kgs Awesome fkn day. Huge. A lot of patience, a fkn lot of practice, a lot of backward steps, lots of little hiccups. 18mths ago I couldnt even train legs. Today I pull a deadlift PB. Its a good day. Cheers to that @thebodybuildingphysio ... #thehbptmethod
22.01.2022 10 weeks till 2021 Don’t break your backside dieting for a 6pack that he/she won’t give a fuck about. Be a genuine, nice person.. yeah try that actually. No one cares how you look. That’s just your insecurities & to much time on social media telling you otherwise. ... All because a food is higher in calories doesn’t make it a bad food. It just makes it food that has higher calories Chocolate makes a lot of people happy. Don’t neglect something that makes you happy. Life is to short, just have smaller amounts Whatever you do, whatever you are doing, just be fucking happy. hbpt
22.01.2022 I say no more.
22.01.2022 My friends, There is no such thing as a bad food. This is a term given by people who victimise food and look to blame something for their weight. Food isn’t bad. Food is the key to life. Without food, we have no energy, without energy, we can’t function. Without food, you die. ... All because a particular food is higher in calories doesn’t make it bad. It just means you have a little less of it. Calories are your best friend, stop blaming food, start taking some responsibility & start learning to love food
22.01.2022 200kg x 3! This is veeeeery fkn cool & a massive PB Meant to be de-load week, but felt very good warming up so went yolo and this happened Crazy to think 18mths ago I couldnt even body weight squat without horrible knee pain. Today Im squatting 200kgs for reps. The secret? Find yourself a good Physio & coach who isnt there just for cash. @thebodybuildingphysio @sportsandspinal @efficient.effortt are the best in the game rn. ... De-load week #naughtyharre
21.01.2022 All week I’ve been haunted by my last quad day. Took 500kgs for a spin, wanted 10, only managed 8 Today I danced with the devil again - 500kgs for 10 reps No hand pushing bullshit Full range ... And no steroids A leg day for the ages. If you’re not pushing yourself to your limits, you ain’t growing. Leg day is character building day, a day to teach grit & resilience to yourself. Rents due, let’s get work A. 3 x 3 high bar back squat - 150kgs B. Leg press - 1 top set for 10 C. Good mornings - 3 x 12 @ 100kgs D1. SL DB RDLs 3 x 12 D2. Weighted step up 3 x 12 E. Seated calf raise 4 x 20 That should well and truly put you in the fry pain. #PanFriedSalmon
21.01.2022 Love this shit to much man
21.01.2022 Boxing Day bash w/ the lads
21.01.2022 Training is actually fucking insane atm.. Another session, another PB, not taking any of this for granted .. 150kg bench 2 x 2 4 reps @ 150kg is very cool... Followed by the 60s x 6.. Very grateful for things at the moment... 2021 is looking large ... @emma.howlett @mmunozpowerlifter thank you both
21.01.2022 Well this wasnt in the program but warming up feltttttt good - so we did it 160kg bench press!! - all time PB Dope to have my little bro there @bigbullbaldwin It continues... #thehbptmethod
21.01.2022 Unbelievable day New PB of 240kgs flew up, felt light and easy so decided to give the magic number a nudge, but failed at 250kgs - my CNS had taken a flight to the Bahamas Very cool to be throwing around this weight. But very quickly humbled again. ... 250kg is really fkn close @thebodybuildingphysio Shout out to the brosef @jeremycoronel_pt for the in between set chats & hype + plus the crew today @_jenniferclare13_teamip @nml_fitness @coachmikestevens It continues....
20.01.2022 Not sure what I hate more. The term fat loss reps or Covid-19. Or moronic coaches that still refer to fat loss reps Remember: - calorie deficit ... - steps - exercise - sleep - manage stress
20.01.2022 Received some amazing messages throughout my PT career. Been a a part of some epic transformations with clients & have helped achieve what they thought was the impossible But this message... Takes the the cake ... This is #thehbptmethod
20.01.2022 So the big focus over the next 4 weeks is to hit a 260kg deadlift so everything else now is pulled back to make sure I walk into my deadlift sessions fresh & good to go Benching for now is focused a lot on paused reps. 3 second hold for 6 reps, worked out to be 34 seconds of work. I’ll use paused reps as a accumulation phase. 3 sets = 1.5mins of work is a great way to stay strong, strengthen up the weaker muscle groups and not fry myself to much. Train smart, and hard, but mostly smart. Your body is temple (except on a Saturday nights & Sunday seshs) so look after it and program your training to hit goals, not hit plateaus
20.01.2022 Thursday arvo mentoring w/ the young Simba @coachmikestevens today going over the basics of programming & really understanding that the basics win. Coaches constantly try & reinvent the wheel that doesn’t need reinventing - the basics always win! Programs should be designed around squat (knee flexion) deadlift (hip hinge) bench (horizontal push) row (horizontal pull) overhead press (vertical push) lat pull down (vertical pull) with the major focus being structural balance... - whatever you push, you must pull! From there you can add in different methods, tempos, sets, reps, program methods but the fundamentals never change. Keep things simple always, the basics always win #TeamHBPT #Thehbptmethod
20.01.2022 I had an interesting chat with a client last week (who has allowed me to write this post ) who opted to tell me ‘obesity is a mental illness’, which I strongly argued against. Human beings HATE to take responsibility when we make a mistake. Whether that’s in business, relationships, finances and or food, whenever we can past the blame we do it. ‘Oh no that wasn’t my fault’, ‘they told me I could’, ‘I was emotional so I ate a box of Tim tams’, ‘no one told me I couldn’t’, ...we hate being wrong & occasionally hate taking responsibility. Obesity is a choice I said, you chose to eat x, you chose not to walk or get your exercise in, you chose to Y. And those choices over a period of a time have lead to the position you’re in now. My client then bursted into tears & accepted that yeah, okay, I’ve made some bad choices & that by labelling it as a illness, that was there ticket out of taking responsibility. They actually gave me a hug and thanked me afterwards, no one had put it that way. This week don’t pass the bucket. Take responsibility. Own up to your choices that you made (good or bad) and if bad, put your hand up, accept what has been done & begin to move forward instead of dwell on ‘what if’ We have all choices. If you’re emotional and flat, call your best mate, call a family member, don’t pig out in the cupboard hoping to find happiness in a Tim tam. It will provide short term happiness, maybe for a minute or two but the long term far out ways. Don’t make excuses on being stressed leading to over eating. Instead do something that will clear your thoughts. A walk outside, seeing someone of importance, sitting in the sun. Make the right choices that will not only help your mental health but also be a roll on to physical health. Stop making excuses. Start taking control hbpt
19.01.2022 And so it begins, HBPT vs. Front squats taking a break from back squats whilst I focus on my deadlift but still want to squat without it being to taxing on my posterior chain, so that leaves you with these guys. The front squat is an anterior exercise (front loaded) and is a quad dominant exercise, vs. a back squat which will use more hamstring & glute. The front squat has a big emphasis on knee drive and maintaining an upright torso, vs. a low bar squat. Thus protecting my hips due to the angle and which I come down Anyway Im gonna squat 150kgs in a few weeks so stay tuned
19.01.2022 Be good. Do good. Live good. Practice good. Just be a nice fkn person Happy Wednesday HBPT
19.01.2022 Maaaaate. What a fkn session #Seeeendit 400kg leg press x 10 - WITH FULL RANGE AND NONE OF THIS HAND PUSHING THE LEGS BUSINESS. Whats dope is just under 18mths ago I couldnt leg press or squat due to horrible knee pain. So to do this pain free and with ease is cool. @thebodybuildingphysio you the man ... + 4 x 4 @ 140kgs low bar back squat RIP my lil legs, tomorrow should be a lot of fun #thehbptmethod Love to my support crew @michaelstevensss @mattkemeny_
18.01.2022 Cruisey day today 2 x 6 @ 180kgs. Nice & tight, smooth & fast, great success. Practising technique, bracing and pushing the floor away. Next week is 250kgs. See you then
17.01.2022 GOT IT! 3 plates for sets & reps, awesome little achievement. 3 x 3 @ 140kgs followed by 2 x 10 @ 100kgs because I thought it would be cool to do 100kgs for reps, and it was Anyway recovery time now until Friday. Big week ahead ... @thebodybuildingphysio go time
17.01.2022 We made it Love to you all
17.01.2022 Sunrise to sunset. 15hrs in the books. First in, last to leave. Its what they dont tell you at PT High. Its about practicing your craft every single day. About being a better coach every single day. Its about having a positive impact on your clients lifes, every single session of every single day. Youve gotta love it to do it, and if you dont, its time for a change. Work before bed w/ @lukeymull... What a day . See you at 6am sharp #themarathoncontiunes
17.01.2022 This is legit my vibe today #sizzled
17.01.2022 This is a 17.2kg drop in just under 12mths! @angvlas taking out transformation of the year Right side - 3.1.2020 - 110kgs Left side - 18.12.2020 - 92.8kgs An insane result, extremely happy and proud of what Angelo achieved this year. What started as a online client, then along came covid. We navigated through that as best we could we as little equipment as possible. And then from June, it’s really been game on. ... No secret sauce, just a lot of hard fucking work. Staying consistent. Getting in his steps. Tracking his food. Calculated diet breaks. Training to suit total calories for the time. Rest weeks. Managing stress & more hard work. Jobs not done, but for now we enjoy the Christmas period and recommence in January. Can’t wait to bring you Angelo’s final form! What a pleasure and honour to be apart of brother. Absolute legend, thank you for having me as your coach It continues .. #thehbptmethod
17.01.2022 Apple Cider Vinegar, you can piss off and take Covid with you Fat loss formula 1. Create a calorie deficit. Jump over to https://tdeecalculator.net and get started ... 2. Have a daily step goal. Start at 10k for your first few weeks and increase, every fortnight-ish. 3. Have a training plan in place. 3-4 sessions a week is a good starting place. 4. Track your food daily. Stop ‘guessing’ because your guessing is wrong hence why we are having this conversation. 5. Understand that fat loss doesn’t happen over night. Be prepared to work hard for a block of weeks. 8-16 weeks, reassess where you’re at and go again. Fat loss can be hard, don’t make it harder by forcing yourself to drink that shit. Stay away from apple cider vinegar, start tracking your calories
16.01.2022 And just like that, HB is over half way and on his way to a blue belt A lot of rear naked chokes, a lot of triangles and heaps of near shoulder dislocations, what a sport. A massive thank you to professor @felipejockyman for the guidance and patience. An honour & privilege to learn under you. The marathon continues #Oss
16.01.2022 So this is what 2 years of work looks like. Left, December 2018, 97kgs. Lacked direction with training. Still thought chocolate would get me fat. Ate very ‘clean’. Was over trained, my numbers never progressed. Joints were sore all the time. I constantly kept trying to lift heavy all the time with no real plan. Right. December 2020, 104.5kgs. I train weights 3-4x a week. Compete in Brazilian jujitsu 2x a week. Strongest I’ve ever been. Best my body has felt. Have absolutely... no fear against food. Regularly eat malteasers. Had 4 pizzas in a week & 1 burger a day for 15 days. But most importantly I am so happy & confident in my own skin. I don’t strive for a 6 pack. I eat whatever the fuck I want and I train with such enjoyment it’s hard not to enjoy it. My key learnings in the last 24mths. - having a 6pk is not fun. Having a 6pk usually means starving yourself. Starving yourself is not fun. Eating donuts, moving a lot & lifting heavy things, is. - body compositional change is a journey. It takes time, patience, a lot of fkn work, error, replanning, deloads, max weeks and daily work. It’s a daily job of chipping away. It’s not a race, it’s a long marathon. ‘12 week’ transformations are actually 12mth transformations. - Food won’t make you fat (singular). Food is not the problem. Bad foods don’t exist & if a food is higher in calories that doesn’t make it bad. Just means you eat it less. A lack of movement is a problem. Lack of movement with constant higher calorie foods = weight gain. - Lifting heavy weights is a lot of fkn fun - Training should never be a chore. And if it becomes a chore, you need a coach, a change, or a little break. Exercise should always be fun. Roll on the next 12mths. It continues
16.01.2022 Maaaaaate. That was a fkn war I tried every excuse under the sun to get out of my training today, but I came back to ‘don’t quit on yourself and don’t miss a Monday’ So we went to lunch w/ the devil himself. A massive volume PB - 220kg 3 x 5 ... Moral of the story - don’t ever let excuses win. Don’t ever quit on yourself. Don’t ever talk yourself out of it. Shut up. Suck it up. And get moving. Fear being the same person you are today, tomorrow. Rents due. Pay up #whataviiiibe @coachmikestevens @coachjacksonmansutti @cameronoreb @mmunozpowerlifter
15.01.2022 Like a pig in a mud I love this game to much, time flys when youre having fun #thehbptmethod
14.01.2022 Before the patron and margaritas took effect One of the worst hangovers I’ve ever experienced, thank the lord Christmas party’s are once a year
14.01.2022 Been a very productive week No point stressing about things you cant control, can only focus on things you can control 2.5 days learning from the best @australianstrengthcoach coming back in next week w/ a few tricks added to the book ... Thank you Covid, grateful for the forced week off
14.01.2022 Still my number 1 exercise to rehabilitate shoulder injuries! I learnt this when I first got into PT from the grand master @coacheugeneteo and still it is yet to let me down. The movement puts the shoulders in such a vulnerable & unstable position that smaller muscles (the ones that often cause problems) have to work and therefore instantly begin the process of getting stronger. Cues: ... - Shoulder press position - Over extend, and push towards the ceiling - Very gently allow the bar to fall as far as you can without losing your posture - Tight core and hold for 30 seconds. 2-3 sets
13.01.2022 PB Friday’s! 3 x 5 @ 200kgs, 15 reps at 200kgs is a goooood way to wrap up the week Warming up felt absolutely horrendous, and was going to call it day, but sometimes you’ve really just got to shut the fuck up, man up & get the job done. Don’t bitch out on yourself. Don’t go gentle! Great day, great week
13.01.2022 TRAINING WHEN SICK WONT MAKE YOU FEEL BETTER I REPEAT, TRAINING WITH FLU LIKE SYMPTOMS WILL NOT MAKE YOU BETTER. Dont try and train thou a sick period, or sweat it out especially during times like now. I dont know how the idea of putting your body under stress will help in recovering from a sickness? You want to sweat it out? Go have a hot bath. Not only do you increase your chances of getting worse, but you also put other peoples physical health, income, mental h...ealth & general well-being at risk. Dont be selfish, stay in-doors. Give your body the time it needs to recover. Think smart & think of everyone else. #Vote1HBPT
13.01.2022 4 x 6 @ 130kgs - volume PB Great start to the week Heavy & hard. Todays workout: ... A1. 4 x 6 - Bench press A2. 4 x 10 - Mid grip lat pull down Back down work Bench 1 1/4 x 6 @ 90kgs Pull downs 1 1/4 x 10 @ 65kgs B1. Incline DB press 3 x failure w/ the 50s B2. SA T-bar row - 3 x 15 C series - lots of fluffy shoulder work to make sure nothing breaks 237.5kg deadlift on Friday, so stay tuned #dontgogentle
13.01.2022 Just a lot of bloody pressing man. Im gonna try and take 150 for a reps in this cycle which sounds pretty fucking crazy cause it is, but sounds pretty cool also. So yeah. Anyway today was week of 1 of not dying under a barbell. Success 125kgs 4 x 6 105kgs 2 x 4 paused ... 50s 3 x failure (10, 9, 7) Gonna be the first man on the planet to do a BJJ comp & power-lift in the same calendar year, so RIP to my elbows
12.01.2022 That was fkn awesome To everyone that bought HBPT @ Home, I cant thank you enough. Lockdown was tough, both mentally & physically & I hope it was made a little easier with your purchase Covid came at the right time Forced me to slow down and look at my business in other ways. Allowed me to write an ebook! Crazy. A massive thanks @jayalexandergram & @andrewskirlis for bringing the ebook to life & video content . @mr.saaaaady who wrapped everything together and made su...re it all made sense. HBPT ebook number 2
11.01.2022 Copped a lot of yesterday in my story about my shoulder press positioning so let me explain about my poor form 1. Retraction, depression, elevation, depression of the shoulders when pressing. Retract at the start and pull your shoulders back into the bench. Pull them down to your back pockets, and maintain position using your lats. Push up, pull down 2. Angle of my hands. Is at roughly 45 degrees. This is optimal positioning for my shoulders to push weight without... putting significant pressure onto my joints. The traditional way of pressing at 90 degrees is dated and can cause more stress on the joint as well as greater inflammation to surrounding tendons. The weight being further away from the body is not the best or safest place. 3. The arch. Is not bad. This is due to how my upper back is positioned. By bracing and driving through my heels, this ensures a safe and secure lower back. So yeah
11.01.2022 Whatever you fear doing - is exactly the thing you must start doing Nearly 12mths into my jujitsu journey, my only regret is that I didnt start sooner. Saturday rolling w/ my @gbbondi team. It continues... #Oss @posalgado
11.01.2022 WHAT A WAY TO END THE WEEK ALL TIME VOLUME PB 3 x 3 @ 215KGS Maaaan. Training has been through the fkn roof. 400kg leg press on Wednesday, 9 reps @ 215kgs on a Friday. Fucking dope. Meditation, get on it fam ... @thebodybuildingphysio 250kg is reaaal close boss Big shout out to the brother @jeremycoronel_pt for the filming and pre-set chat. Deadlift Fridays @fitnessfirstau Bondi Platinum, get aroundddd it
11.01.2022 Been a very productive week No point stressing about things you can’t control, can only focus on things you can control 2.5 days learning from the best @australianstrengthcoach coming back in next week w/ a few tricks added to the book ... Thank you Covid, grateful for the forced week off
11.01.2022 Friday arvo in the office. Time under the bar, practicing what I preach. Week 1 - 215kgs x 4 in the books Huge month ahead with 15kg increments to hit this fucker 260kg, a little Christmas present to myself Let’s goooooo ... @thebodybuildingphysio See more
11.01.2022 Weekly mentoring w/ the young prince @coachmikestevens today going through program design for females and how to approach muscle gain & weight gain for females. Key take home points: - Females will tend to want to target their lower body more than their upper body’s. However upper body training is still essential for structural balance & inhibiting chance of injury. Lower body training should allow for a day of rest in between sessions. As back 2 back days can see a highe...r chance of injury, fatigue & prolonged DOMs. - Calories need to be controlled and slowly increased. Blowing out to fast can cause a negative relationship with the scales and overall self, so making small weekly incriminates will lead to healthy, happy result. - Glutes like volume! Volume is key. A training program can hit the glutes multiple times a week through different sets, reps & methods. Programming is #thehbptmethod
10.01.2022 GOT IT!!! 250kg deadlift!!! A massive goal achieved with my training, quarter tonne off the floor with my bare hands A massive thanks to @thebodybuildingphysio for everything along the way. We fkn did it brother To the crew today, thank you. @jeremycoronel_pt for having my back every single week. Youre a legend @nml_fitness @sasha.bronfentrinker @jaimew90 @_jenniferclare13_teamip ... It continues... 275kg, see you soon motherfucker
10.01.2022 4 x 6 @ 130kgs - volume PB Great start to the week Heavy & hard. Today’s workout: ... A1. 4 x 6 - Bench press A2. 4 x 10 - Mid grip lat pull down Back down work Bench 1 1/4 x 6 @ 90kgs Pull downs 1 1/4 x 10 @ 65kgs B1. Incline DB press 3 x failure w/ the 50s B2. SA T-bar row - 3 x 15 C series - lots of fluffy shoulder work to make sure nothing breaks 237.5kg deadlift on Friday, so stay tuned #dontgogentle
10.01.2022 When friends become family Love to my team #IYKYK #BondiPlatinumFF
10.01.2022 Covid may have kicked me out of the gym (again) but you will not beat what cant be broken. Also, youre not having my lungs or respiratory system so you can fuck right off Back in the game in a week. Forced rest (aka forced quarantine) Im calling it. Test came back negative - things are good ... #surprisesurprise #thekingisback
10.01.2022 Incline DB chest press 3 x 6-8 reps 50kgs When programming after any barbell upper movements I like to program dumbbell movement as the accessory lift (B series). The difference a dumbbell brings is it allows you take your shoulder into its full range of motion. Under a barbell your scapula is locked into the bench to allow you to bench press maximum load in a safe and efficient way but doesn’t allow the shoulders to move to their full range. Dumbbell movements are great tools for optimal shoulder health & should always be used after barbell movements. Train smart, and hard, kind of #HealthyShoulders #HappyLife
09.01.2022 Tuesday arvo @ #HBPTHQ w/ @coachmikestevens. Today was business planning & business development. It’s so important to regularly have small goals to hit that will lead to bigger business & personal success / achievement. I’m a big fan of monthly goal setting. It not only provides direction but also helps with self motivation & gives you that extra reason to get out of bed @ 4am. It teaches you the necessary systems & actions required to achieve A, B & C. It’s a constant ga...me of growth & development If your goals don’t scare you, they aren’t big enough #itcontinues #thehbptmethod
09.01.2022 Tuesday afternoon mentoring w/ the young lion @coachmikestevens @ #HBPTHQ today’s session a little different to usual! Today was about Mikes personal goals and mapping out his next 12mths. 3mth, 6mth & 12mths, giving him some goal posts to start aiming for. Wrote them down, vocally spoke about them & then stuck them to his locker day. Nothing more motivating then reading your own goals @ 530am when you’re tired and had a big week. That’s self motivation I’m a massive beli...ever in personal development, gratitude & journaling & goal setting, which have played a massive role in where I am today. There is nothing better then writing a goal down, working towards it & crossing it off! Set the biggest fkn goals possible, so big that they the scare you. Because even if you miss, you’ll still be light years ahead of where you could have been. You’ll never lose. Awesome arvo.
08.01.2022 A journey starts with 1 small step Thank you @gbbondi for the training Thank you @felipejockyman for the lessons Patience is key, timing is a instinct It continues #Oss
08.01.2022 Best way to shake off a hangover? A) Sleep for long periods, order Uber eats multiple times throughout the day, sit on the couch & flick around on Netflix B) Squat. If you guessed B you’re also not all there, but neither am I so welcome Anyway today was a 3 x 3 @ 120kg with a pause. This felt nice. But I feel very sick now and can’t stop sweating. I’m gonna say I won’t drink ever again, but that’s a lie, but I’m gonna say it anyway ... See you tomorrow
08.01.2022 #perspective my friends, #perspective.
08.01.2022 Left last night @ 810pm. Back in @ 515am. Don’t ever settle. Push your limits. Don’t back down. Always push forward. Love your losses. Be grateful for the wins. Be thankful for the no’s. Invest in yourself. Become the best version of you. Do good. Make mistakes. Don’t aim to be perfect, aim to be better then yesterday. Dream big. Set ridiculously insanely crazy goals. Take on the world. But always keep happiness as the destination. Wednesday AM, let’s get to work
08.01.2022 4 years ago today #hbpt was born! Crazy reminder from Facebook, a massive smile on my face as I reflect on the last 4 years with a sense a pride and happiness in what has been achieved. When I first started, I told myself I’d do 12mths to get back on my feet and then I’d look for a ‘real job’. At the time I was unemployed and up to my eye balls in debt, I needed a job. 4 years have passed, and I haven’t worked a day Don’t get me wrong, there have many tears shed, self doub...t, a lot that went on behind closed doors. I wanted to quit 10,000x times, I cried going to work, I cried at work, I cried leaving work, people said no to me every day, you lose clients, you question your own ability, you doubt yourself daily, hourly, but what personal training has taught me, is grit, perseverance, self belief & patience is key. Keys to any business. 4 years on, I’m now navigating my business through a global pandemic, averaging 45+ sessions per week, transforming and changing life’s daily & have now brought on an apprentice to hopefully impact the Australian & maybe global personal training game. #thehbptmethod Thank to you all clients, mentors, coaches that have impacted me and my business in the last 4 years, you know you are. To @bibikennedy @michele.b1009 @bigbullbaldwin @shauniebtheskinman @j_i_s_i_l_v_e_r_l_i_n_i_n_g you guys are the fkn best. Appreciate you all Let’s see what the next 4 years brings It continues
07.01.2022 Welcome to #HBPTTV Today I talk about the best exercise for fat loss, which, doesnt actually exist LOL Remember: - Calorie deficit for more then a few days ... - Hitting a step goal of usually 10,000+ - Managing stress - Exercise - Patience Are all the correct exercises for fat loss See you next week
07.01.2022 Christmas party on the Saturday, 1.5hr of legs on a Monday. The work doesn’t stop, you’re just a little dehydrated & blessed with a minor headache. Don’t be making excuses! & don’t let all your hard work this year go out the window. When the rent is due, you pay up! A 10minute workout is better then no workout at all. Get moving ... Get the blood moving You’ll always feel better after a workout Start 2021 on the front foot. Rents due, let’s go
07.01.2022 Covid may have kicked me out of the gym (again) but you will not beat what can’t be broken. Also, you’re not having my lungs or respiratory system so you can fuck right off Back in the game in a week. Forced rest (aka forced quarantine) I’m calling it. Test came back negative - things are good ... #surprisesurprise #thekingisback
07.01.2022 2020. Mission - Completed Statues - Dominated PT’d through a pandemic ... Lost 80% of my business Moved to outdoor training Released an ebook Grew HBPT & brought on @coach. Hit the magical 50 session p/w Saw a lot of sunrises Drank a lot of coffee Ate a lot of burgers Become Uber eats number 1 customer If anything 2020 has taught me is resilience, gratitude, perspective, focus, vision & self belief are the keys to success. Don’t ever quit. Don’t ever back down. But don’t ever quit on yourself! Back yourself. Push for another day. Work hard. Show up. Sunrise - sunset should be your hours. Be starving, never satisfied. Surrounded yourself with good people. Create a dream. Go for it everyday. To EVERYONE who has been apart of HBPT this year, I can’t thank you enough. To all those clients that stuck by my side during that lockdown period, you guys put food on my table & allowed me to continue my craft. I’ll never forget that 2021 ready for you. It continues Love to you all, hbpt
07.01.2022 Bondi Platinum, welcome to #TeamHBPT Here to change Here to create. Here to help. ... Here to be. It continues Michael Douglas Stevens
07.01.2022 One day Im trying not to be choked out. The other Im tryna not be squashed - this is my current training plan Practice makes perfect my friends. 12mths ago I couldnt squat due to really bad knee pain. Today Im doing 150kgs for sets and reps, with ease and pain free. Remember technique is fkn KEY. Weight will come. Take your time. Learn correct movement patterns. Be patient.
06.01.2022 Not every session goes to plan - But that doesnt define you! Just like sometimes life doesnt go to plan.. That doesnt mean you stop completely. That doesnt mean chuck in the day and give up all together. That just means that today wasnt your day but tomorrow will be Maaaaan. Today I was tired under that bar, you know youre in trouble when just the bar feels heavy. Was meant to be 4 x 6 @ 160kgs but my first set was a shocker. I tried again for set 2 and only got 2 rep...s. So I left my ego at the door. Which was extremely fucking hard but grateful that I did. Undid the weight. Did some lite sets. Stretched. Did some mobility and walked away with my body in tact, no injuries and a bigger drive to return next week. Train smart, not hard (all the time). The iron paradise re-teaching me that training & life is a marathon. Patience is key & always listen to your body Another day will come #themarathoncontiunes
06.01.2022 Very cool about 4mths ago I did 140kg for 2.5 reps with a spot. Today I did 140kgs x 4 with no spot, PB Progress is fkn cool D-Load week for the HB after the 6 weeks of brutality Ive put my body through, its time for a week of fun and short, sharp workouts. D-loads I program according to my clients bio-feedback. Which can be anywhere between 6-16 weeks depending on what block of training they are doing, intensity, frequency & how they are feeling overall. D-load we...ek sessions last 30-45 mins, with a maximum of 2 working sets. Its all about movement, practicing technique and giving the body a well deserved rest @thebodybuildingphysio things starting to get exciting
06.01.2022 HBPT aft. Journaling
06.01.2022 Well, I had absolutely no right to do this. My body has felt beaten up all week. But its crazy what a good nights sleep can do Top set - 230kgs x 1 Officially 5kgs away from previous PB & 20kgs away from that quarter tonne goal Back down work - 210kg 3 x 3. Focusing on lat tightness mainly which was perfect ... Shout out to the lads @jl_exercisephysiology & @jeremycoronel_pt dope way to wrap up the week @thebodybuildingphysio we are very close brother #themarathoncontinues
06.01.2022 This thing of ‘I’ll do a cycle to get chicks and make myself feel better about myself’ has got to stop. It seems that we have forgotten that steroids are a drug & what goes up, must come down. If you think gear is going to change your personality, and get you the gainzzzz all the chix want, you definitely need gear, you need a good psychologist & to start doing some journaling. Being in a surplus for a fortnight but haven’t gained any muscle? Come on, if you save a dollar a ...day for 2 weeks, do you become a millionaire? No. It takes time. Same as building muscle & changing your body composition. Idk which fucking cowboy came up with ‘fat loss reps’ but that motherfucker made a lot of money and is probably living in the Greek islands. No such thing. What determines fat loss, is a calorie deficit. Santa is INCOMING !!!!!
05.01.2022 Well this wasn’t in the program but warming up feltttttt good - so we did it 160kg bench press!! - all time PB Dope to have my little bro there @bigbullbaldwin It continues... #thehbptmethod
05.01.2022 Wednesday arvo mentoring w/ @coachmikestevens #HBPTHQ today getting into the nuts & bolts of program design. Discussing: Female programming for upper body Strength phases and how to get a client strong Different methods, sets & reps to be using When to incorporate compound lifts in a program and when to not ... Key points: - Calories (whether deficit or surplus) will dictate overall body composition. Training program needs to be designed according to calorie intake - To get strong is get good at a certain movement pattern. Repetition is key & accumulating time under a bar at different reps and sets is the best way to get strong - Females should be incorporating all upper body compound lifts into their training. Not only will this help with overall structural balance but also help ‘tone’ & ‘define’ their upper body, body composition #thehbptmethod
05.01.2022 3 x 3 @ 220kgs - 4 red plates All time deadlift volume PB Have never done anything like this before, and we such ease. Programming, patience & always trust the process - the real secret to success ... A massive thanks to coach & good friend @thebodybuildingphysio who not only fixed my broken body but helped redirect my training. Immense gratitude Shoutout to the crew @jeremycoronel_pt for the in between set chats & technique adjustments, @mattkemeny_ for . 250kgs incoming real ... it continues... #thehbptmethod #dontgogentle
04.01.2022 To good not to share! First videos was @marc_abrams week 1. This was his assessment where he couldnt flex at the knee, couldnt hip hinge & couldnt hold a plank for more then 10 seconds. This was due to both serve knee pain in his left knee (a basketball injury not treated correctly) and disc related issues in his lower back. Fast forward 12 weeks - @marc_abrams squatted 40kgs completely pain free last night!! No pain in his knee or lower back, core strong enough to n...ow hold his body in correct positions. How? Compound lifts are the key to rehabbing the body. Patience, time, programming, progressive overload where needed & good exercise selection. Back pain? Learn how to deadlift. Shoulder and upper body problems? Learn to bench. Knee and hip issues? Learn to squat! Basics always win. Next for Marc, is to deadlift. That will be our biggest test so far. Stay tuned #thehbptmethod
04.01.2022 Afternoon mentor session w/ the apprentice @coachmikestevens today covering the art of ‘Floor Walking’ the real 101 of personal training. And to grow a success and sustainable business, it must be conquered & done! Today was about always having it as the aim to help as many people as possible per day. This is our duty, obligation and responsibility as personal trainers, to help. On the gym floor technique is the biggest thing to fix and giving someone 5mins of your day, a...nd helping them through a exercise, changing how they feel and improving there training & experience can have a lasting impact on their journey. So new PTs, get on the gym floor & stay there. Spend hours on it. Help, help as many people as you can. Build a reputation and a business around helping people every day. That is why you’re a trainer #teamhbpt
04.01.2022 Epic 12mth transformation from online client @whittles_skittles. Down roughly 10-11kgs, completely transforming her life & really getting her health & life back on track When @whittles_skittles joined #teamhbpt she was working multiple jobs, in the middle of her last year of uni, battling with sleep and couldn’t really find the structure to incorporate training into already busy schedule. Apart from nutrition & training which are & were both super important, the first thin...g I attacked with Whitney was her sleep. In the beginning Whitney was averaging 3-4hrs of sleep a night! And were very restless. Poor sleep has such a negative domino effect on the rest, that if this wasn’t fixed her transformation wouldn’t happen. We set a bedtime protocol & minimum hours needed, along with a set bedtime she could follow. Once this was sorted everything else flowed along really nicely as she naturally had more energy, was able to wake up in the mornings but was able to give her body time to recover. To create a transformation you need to attack 4 areas & in this order: Lifestyle Stress Nutrition Recovery Training If one of the 5 aren’t doing their job, you’ll battle all the way through. Insane result for @whittles_skittles a real honour to be apart of this. #thehbptmethod #teamhbpt
03.01.2022 A game that has a 80%+ higher drop out rate every year. 80hr weeks, week in week out. 3:50am starts. 8pm finishes, week in week out. Weeks where you’re making just enough to get buy. Just enough to cover gym rent, home rent & living expenses. It’s pay cheque 2 pay cheque. ... No’s become your best friend. ‘Let me think about’ your cousin. ‘Yes let’s do it’ the girl your after. Initially, a lot of free time is given out. Providing a helping hand, with the expectation of nothing in return. That is your job. To help. Any money you make is put straight back into education. Any money you make, you won’t see for at least 2 years. A lot of self doubt. A fuck load of self doubt. You work alongside trainers who seem worlds apart in knowledge to where you are. You question if your doing the right thing, if you’re meant to be in the gym your in. Training the clients you have. By year 3-4 you’re starting to make head way. You’re starting to get somewhere. The conversations you’ve had 12mths ago are starting to become business. The long days, longer nights, nights of little sleep are starting to be worth it. You’ve built a reputation. You’ve built a brand. You’re dominating your space. But the hunger is still there. It doesn’t stop, it only grows bigger. Sky is the limit, literally, it’s just about how bad you want it. This is personal training. If you’re new to game, this is how you get through your first 2 years. Welcome to the game #itcontinues #thehbptmethod
03.01.2022 Take responsibility & start taking massive, positive action this week
03.01.2022 It feels good to be back on the red square! 2.5 week break to refresh, recharge, and reset my focus for a monster 2021 Excited is an understatement. Let’s get to work Facebook
03.01.2022 Equal PB!!! 250kg in the books, AGAIN We felt good there & walked away very happy. Next week we’ll give 255-260kg a nudge back down set @ 220kg which was quiiiick. It’s a game of inches and I could have taken 260 for a crack today but may have missed & I hate fkn failing. So walk away with a lot of confidence & amped for next week Big love to the brother @thebodybuildingphysio for all the guidance the last 12mths. ... What a vibe this arvo @coachjacksonmansutti @cameronoreb @zab.physio @paddoperformance
03.01.2022 Not sure what I hate more. The term ‘fat loss reps’ or Covid-19. Or moronic ‘coaches’ that still refer to ‘fat loss reps’ Remember: - calorie deficit ... - steps - exercise - sleep - manage stress
02.01.2022 MaSSSive Friday PB - 230kgs x 3 Had no right to do this today, fkn exhausted. Sleeps been horrendous this week, got 6-7hrs between Tuesday - Thursday nights, but the mind is a strong fkn beast. And well, what you put your mind to, you’ll always achieve 2 sessions down, 2 to go to 260! @thebodybuildingphysio thanks for today brother, let’s get it ... #itcontinues
02.01.2022 Just what the doctor ordered 500kg leg press x 8 Brutal leg day. Character building I call it. 2hrs of learning how resilient you really are. Takingyourself to your absolute limits and then push on, to see how much you can endure until you tap. That’s character building. Workout:... High bar back squat. Lots of sets of 5 reps. All about perfecting that walk out and hitting the same spot. Took about an hour Leg press Top set of 8 Back down sets of 3 x 12 SL Leg extension x 15 each leg superset w/ Walking lunges x failure up, failure back x 4 SL Leg Curl x 25 reps each leg, 4 sets. 100 reps per leg Leg Press Calf Raise 5 x 20 That will test your character. Rents due.
02.01.2022 Tuesday arvo mentoring w/ the young gun @coachmikestevens #HBPTHQ today discussing programming for clients into phase 3 & 4 of their programming, exercise selection when gyms are at peak time & personal weekly goal setting! Key points: Programming should always run off a intensification into a accumulation phase (or vice versa). Meaning 1 month weight may be heavier, and less sets and total volume & the following month, weight be lighter / moderate, with more sets and reps ...(more volume). Moving through programming like this is beneficial for a number of reasons, but the biggest point is longevity with training and minimising constant fatigue. Personal weekly goal setting is crucial for personal accountability. Actually setting out goals and numbers to achieve keeps you accountable and on track to hit your goals. In a game where personal motivation and personal drive is absolutely crucial, making sure are staying true to your numbers and not cheating yourself is the key to surviving. Stay accountable! #thehbptmethod
01.01.2022 Merry Christmas Fam
01.01.2022 There is no superior class, exercise or program for fat loss! What’s needed for fat loss is a) an exercise form you enjoy b) a sustained calorie deficit c) patience d) a coach would be a great idea e) persistence Keto, 5/2, 5/3, those cunts isagenix (fuck you isagenix) paleo, vegan, 16/8 ALL CREATE A CALORIE DEFICIT THAT IS FAR TO AGGRESSIVE, REMOVES FOODS ENTIRELY, AND ONLY CREATES A WORSE RELATIONSHIP WITH FOOD. Don’t remove foods, just eat less No exercise in the gym s...hould cause lower back pain. Never. Ever. Never. Particularly any hip hinge exercises. Deadlifts, hip thrust, hip extensions, RDLs, SL leg curls, etc. Your form is off. Pull the weight back and start using your core If you have a shit nights sleep, you have a higher chance of binging. Why? Shit sleep leads to suppression of leptin (hormone that stops you eating) and increased levels of ghrelin (hunger hormone) resulting in a whole lot of binging. Also shit sleep severely decreases performance & dramatically increases chances of injury. So get your 7hrs+ a night That’s all, moral of the story. Move more then you are Don’t buy into isagenix Sleep is really fucking important The end.
01.01.2022 YOU LIL BEAUTY! 160kg x 1 150kg x 1 ... Great way to wrap up the week. Wasn’t in the program (sorry @thebodybuildingphysio) but front squatting my way into the weekend the brother @jeremycoronel_pt there as always PB Friday’s #itcontinues
01.01.2022 And so it begins, HBPT doubled today A massive milestone and huge achievement for my small brand, to now be in a position to start teaching and mentoring young trainers coming into the PT arena. A very warm welcome to @coachmikestevens An honour and privilege to be a part of your journey. ... It continues...
