Strike Back Fitness

17/02/2021

Still training this legend after 7 years!!!!

Just 30 minutes after we trained legs i get the best kind of message! For a solid hour Zak trained legs with just ONE movement in interval times! The one movement was just BODYWEIGHT SQUATS.
We started off with 7 sets of 7 reps with 7 seconds of rest inbetween each set. 3 sets making it start off with 147 reps in minimal amount of time

Progressed with 20 sets of 20 reps with 20 seconds of rest. The total there was 400 but
547 reps total!

This type of training is perfect for body recomposition as the intervals work the heart (who needs cardio?! 😂) and pumps through the fresh blood through the area and fill that bodypart with fresh nutrients! Burning fat with intervals and working the muscle hard for gains 💪🏻💪🏻

Always experiment with different methods to shock your body and yourself from boredom 👌🏻🤔👍🏻

05/02/2018

A high intake of salt / sodium will increase the risk of dementia in the future.🤯🤯🤯
Sodium is important, but try to lay off some of that salt at dinner 😉👍🏻

Research outlined in Nature Neuroscience discovered a link between high salt intake and dementia

01/02/2018

Just 30 minutes after we trained legs i get the best kind of message! For a solid hour Zak trained legs with just ONE movement in interval times! The one movement was just BODYWEIGHT SQUATS.
We started off with 7 sets of 7 reps with 7 seconds of rest inbetween each set. 3 sets making it start off with 147 reps in minimal amount of time

Progressed with 20 sets of 20 reps with 20 seconds of rest. The total there was 400 but
547 reps total!

This type of training is perfect for body recomposition as the intervals work the heart (who needs cardio?! 😂) and pumps through the fresh blood through the area and fill that bodypart with fresh nutrients! Burning fat with intervals and working the muscle hard for gains 💪🏻💪🏻

Always experiment with different methods to shock your body and yourself from boredom 👌🏻🤔👍🏻

08/01/2018

Bit late but HAPPY NEW YEAR EVERYONE! 🎉🎉🎉

Start of 2018 and we are back in action!! I hope everyone enjoyed some time off and is satisfied with their holidays 😁

Zak my man training again after the festive period 💪🏻💪🏻 I for one am excited to see all of my clients again and wanting to hear about their NEW GOALS for 2018!!!!

Get pumped up everyone and lets get ready to bust ourselves to achieve our desires 🎉🎉😋

08/11/2017

Great news to hear / read!! When one of your clients is working insanely hard in the gym and one of the experienced gym goers goes over and compliments them 💪🏻 get news Kelly! 👍🏻 keep up the hard work 🙌🏻😎

Become an online client and recieve daily workouts for doable, non-boring workouts 😎💪🏻

01/11/2017

https://www.bodybuilding.com/content/4-reasons-you-should-be-doing-whole-body-training.html

Quick link to Jim Stoppani PH.D and 4 modern reasons to stick to a full body training scheme over splits 🤔👍🏻

The research is in. Here are four proven reasons why you should take advantage of the health and fitness benefits of whole-body training.

11/10/2017

Heres a shot of the end of yesterdays training session with these two hardcore mums! Allanah and Kelly are two hardworking mums who smash two training sessions a week with me + still go to the gym!

Talk about being dedicated to their goals 💪🏻 oh and also this was after an intense boxing / legs session and yeah you can guess how hard they went at it 😂😱😅

Terrific work 🙌🏻😜🎉

09/10/2017

My main man Zak has come back even stronger and leaner 💪🏻

2 weeks without training with me having been in Thailand and starting out the week at 77kg 🙌🏻 this lad has done nothing but eat right and train right AND has been downing so much water 👌🏻 results are showing and this guy is nothing but impressive 💪🏻😤

Keep up the terrific work brother 😎🎉

23/09/2017

**Saturation Method**

☀️🎉☀️🎉☀️

Want to bring up a lagging body part? This method is similar to a sponge. The sponge fills with water and gets fuller, the muscle can do the same, only with blood.🤛🏻

Now for this method its pretty straight forward. Choose a lagging body part, choose 1 exercise which feels like you get the best stretch and contraction from it and do it for 20 sets. And for the rest of your body stick with 3 or 4 sets of 10 reps.👌🏻

Do this if you have a bit more time than usual in the gym, this type of training for full body will take usually 1 hour- 1hour and 30 or so minutes.

Example plan for those with a lagging chest.

20 x 10 bench press
4 x 10 bent over row
3 x 10 shoulder press
4 x 10 squats
3 x 10 over head tricep extenstion with barbell
4 x 10 ez bar bicep curls

If you're at the park or have a home style gym, try this

20 x 10-20 push ups
4 x failure chin ups or shoulder retractions (depending if you can do chin ups or not)
3 x 15 pyke push ups
Lunge for 100m without stopping
3 x 15 diamond push up

Give it a shot minimal of 1 time per week for optimal gains 💪🏻😉

30/08/2017

Training these two ladies and watching them make progress week by week makes me one happy instructor!! Lauren and Catherine are two busy mums both with two kids each and are crushing their goals 👌🏻💪🏻

Take Catherine, she has lost 3kg within the last two weeks!! How awesome is that?!
🎉🎉

Lauren has been focusing on lots of endurance and strength work and with my specialised program, she barely feels anything the next day thanks to her enhanced recovery! 😎

Are you a mum / dad or know of one that wants to achieve their goals with only 1 or two days a week?! Contact me via Facebook or mobile 0409 014 819
☀️☀️☀️

19/08/2017

Don't make excuses for the weekend 💪🏻👌🏻🍏🍌🍇🍗🍣

15/08/2017

Training my beautiful training partner tonight 💪🏻☺️

Kim is a hard worker and is always the hardest worker in the room, whether its the weight room or working at her job as a nurse at the hospital.

She has goals and is absolutely crushing them!! Working shifts which switch between day and night shifts and still has the motivation to come slay the weights!

Motivation to get up and moving rather than making excuses, thats what this lass is all about 🙌🏻👌🏻😊

No excuses everyone! Get up and take each day step by step and reach your goals no matter what comes in your way 💪🏻🎉😎