Bi & Tri Training Tips

I hope everyone is doing great and everyone is killing it in the gym each day you train.

I have put together training tips for bis and tris. These vids have 3 moves each in them, within the next couple weeks, I will be adding more bi and tri training tips.

Please be aware there are 2 videos in this blog.

Thank you guys.
Steve Poynter


Tips for Back Training

Here is a video to help you with your back training.


Tips for Training Chest

Please see the video below for tips on how to train the pecs.


Monday Morning Blues

Well Monday morning is upon us again.
I hope that you all had a very good weekend and you got some good rest on Sunday so you can walk into the gym today an unleash hell up in that place..
Am I correct in assuming this will be the case?

I wanted to basically wish you all a good morning and let you know that it's really great to be helping each of you out that is on a plan of mine from fitnesspoynters.com.
I wanted to give a huge shout out to Nikia Dyson for what she has put together to help you guys stay focused and on track. I thought that was an amazing idea.

So , get into the gym if you haven't already, find that zone that nobody can break and stay there until you finish your workout. Find it in yourself to get in an extra rep or 2 this week. If it start burning , oh well, I guarantee you that you won't die from it. Keep pushing out reps.
When you squat, go parallel, nothing less. Parallel should be the same level you are at when you sit on a toilet.
When you bench: Touch your chest at the bottom, don't bounce the weight off.
When you do curls, let it stretch your bi out at the bottom.
When you do overhead pressed, don't stop short of taking the weight to at least nose level.

Basically what I am saying there is go with full range of motions on everything, if you are taking the time to push the weight, do it right so you actually benefit from it.

So, here is my little spill for this morning..


Steve Poynter


Video Blog : Leg Day!

I thought I would test out the blog post with a video rather than type things out.
Let me know your thoughts please.

Thanks guys.
Steve Poynter


Tuesdays Grueling Chest Workout

Tuesday we put in 110% intensity into killing the pectorals.
I'll tell you what we did below.

Floor presses with 120 in chains.
We hit 5 rounds of floor presses after warm ups, I went up to 175 plus the chains for a final of 2 reps.
Westburgh hit that weight for 1 rep.
Char did 120 plus the bar and 10 lbs for 2 reps.
We focused on pausing and leaving our elbows on the floor for a count of 1 before pressing back up.

Move 2 was incline dbell presses for 4 sets:
We did no less than 8-10reps here, I went up to 100 lb dbells as did Westburgh, Char did her final set with 50's.

Move 3 was 3 sets of hammer strength chest press for reps in which we hit failure and then pushed out an additional 2-5 partial reps. 

The day was finished by stretching out the pecs with 15-20 rep sets of incline fly.

Get in the gym, Get some. Leave nothing behind but a pile of sweat, blood or yack.

Steve Poynter


Monday: Legs on the Platter

What's up guys, how did everyone's day go? If you haven't battled the iron yet, get in the gym and destroy some things, be sure you walk out of there knowing that you gave it all you possibly had.

Here we go :
Started the day off with 7 sets of squats, we hit a rep range of 1-6 , 1 of those was around 10 reps as we considered this a warm up.
We all tried for big numbers, Char even went for a 205 squat with purple bands which has a tension of 100 lbs at the top of the move. She didn't get that one but before that, she did get 185 for 2 with the purples.

We then hit up some weighted step ups going for 5-8 reps each leg and holding dbells.

After that we hit up some leg presses with orange bands attached. We started off with 2 sets of high reps, hitting 10-12 then we moved on and done a couple negative sets, taking the negative down by the count of 1,2,3. 3 was at the bottom of the move then you pressed it back up the best you could but with a spot, cause all you focus on was the hard negative.

Back to squats, we hit really wide stance squats, putting 185 lbs of chains on the bar and letting that be it.

We cooked the hams with high rep stiff leg dbell deadlifts, then finished up with 15-20 rep sets of seated leg curls.

Get in , get some...
Don't let the iron beat you down, you beat down the iron because it respects you for it.

Steve Poynter