CALFS/HAMSTRING WORKOUT 2 x World Champion/ANB UFE Pro Natural Bodybuilder Murray Graham took us through a great workout of the "forgotten muscle groups". We did: 3 x Stiff-legged deadlifts (dumbbell and olympic bar) 3 x Lying leg curl (double and single leg) 5 x Standing Donkey Calf Raise - using your training partner as weight!  COOKING - KEIRA RUMBLE from KRUMBLED.COM  Here's the recipe to everything Keira...
BACK WORKOUT We pumped a back workout with World Champion Natural bodybuilder RYAN LAOS. Here's what we did:  3 x DEAD LIFTS 3 x CHIN UPS 3 x UNI-LATERAL LAT PULLDOWN (one arm at a time!) 3 x DUMBBELL ROWS ASK DAYNE - WILL CARDIO HINDER MY MUSCLE GAINS? ASK DAYNE - WHAT CAN I EAT WHEN I'M REALLY HUNGRY? All scientific references to the above questions are found...
TRAINING TRUE GRIT military obsticle course in the power portlands.  COOKING/NUTRITION HATTIE BOYDLE: Cooking protein pancakes and Protein balls. PROTEIN BALLS INGREDIENTS: 12 chopped dates 1/3 cup activated almonds 1 tablespoon almond butter 2 tablespoons of water 1/2 teaspoon cinnamon 2 tablespoons of International protein vanilla protein Coat in oven roasted balls. STEP 1: Throw it all in a food processor and blend it up! STEP 2: Roll into some date balls, and place...
HIGH INTENSITY INTERVAL TRAINING    HOW IT WORKS: 30 seconds ALL OUT - 1 minute rest.   1. SPRINTS for 30 seconds   ***1 minute REST***   2. STEP UPS for 30 seconds   ***1 minute REST***   3. PUSH UPS for 30 seconds   ***1 minute REST***   4. SKIPPING for 30 seconds   ***1 minute REST***   REPEAT AGAIN - then just do SPRINTING and SKIPPING for the THIRD round - to make 15 minutes.   This is GREAT HIIT for...
    OUTDOOR WORKOUT - BRONTE TO BONDI   START: 4KM WALK - From BRONTE to BONDI OUTDOOR GYM   BONDI OUTDOOR GYM: Targeting the Back and Arms.     3 x Wide Grip Chin Ups   3 x Reverse Grip Chin Ups   3 X Inverted Rows   TRICEPS   3 x TRICEP DIPS   OPTIONAL - 3 x Dips on the Advanced Platform with your legs in the air.   3 x Tricep Push ups (Remembering the diamond shape with...
  TRAINING PRINCIPLES - with LUKE SCHEMBRI - Focusing on SHOULDERS.    1. SUPER SETS - Involve doing one exercise after another with little to no rest.   3 x Seated Military Barbell Press   ***Supersetted with***   3 x Dumbbell Shoulder Raise     3 x Seated Bent-over Lateral Raises (to work the REAR DELTOIDS)   ***Supersetted with***   3 x Standing Bent-over Lateral raises     3 x Upright Rows    2. DROP SETS - Involve starting with a particular weight on...
THE IVAN SADEK FIT'N'FLEXED CHEST WORKOUT:   3 x Incline Dumbbell Press (with 3 warm up sets)   3 x flat Dumbbell Press   3 x Dumbbell Flies   ***Supersetted with***   3 x Bodyweight Push Ups   3 x Standing Cable Flies.      THE LUKE SCHEMBRI FIT'N'FLEXED CHEST WORKOUT:    3 x Incline Barbell Bench Press  (with 3 warm up sets)   3 x Flat Bench Press   3 x Dumbbell Flies   ***Supersetted with***   3 x Bodyweight Push Ups   3 x Standing Cable...
THE SCOTT GOBLE FIT'N'FLEXED LEG WORKOUT:    5 Minute Warm-up on the Stationary Bike   3 x Leg Press   3 x Safety Bar Squat     3 x Leg Extension   3 x Dumbbell Lunges   SUPPLEMENTS - BETA-ALANINE   READ the FIT'N'FLEXED article on BETA-ALANINE below:    http://www.fitnflexed.com/article/beta-alanine-push-bit-harder   DUTCH CUISINE with GEERT ELZINGA from ESSEN restaurant in BROADWAY.   Herring in beetroot and sourcream with rye bread Smoked eel with penne, old dutch cheese, lime , tomato, leeks  Huzaar salad, potato, ham,...
    THE LEE PRIEST "ARM"AGEDDON FIT'N'FLEXED WORKOUT:    3 x Rope Press Downs (TRICEPS)   ***Supersetted with***   3 x Standing Cable Curls      3 x "V" Bar Press Downs    ***Supersetted with***   3 x Standing Barbell Curl.     3 x Dumbbell Tricep Extension   ***Supersetted with***    3 x Standing Dumbbell Curl      3 x Bodyweight Tricep Extension (Leaning on the Barbells)    ***Supersetted with***   3 x Bodyweight narrow grip push-ups (Leaning on the Barbells)      FOR THE BRAVE - as you saw LEE PRIEST and...
Hosted, Written, Created and Produced by Dayne Hudson Directed and photographed by Chad Nelson Edited by Danny Yap  Camera B - Louis "Chippy" Lau Camera Assistant - Alex Forbes Grip - Shami Sivasubramanian Lighting Assitant - Michael Pedersen Best and Fairest - Joel Sasso SPECIAL THANKS TO: Rob Loewenthal Dianne and Peter Hudson Zoya and Owen Nelson Gabrielle and Dale Durlacher  ADDITIONAL CAST: Luke Schembri Scott Goble Ivan Sadek Ryan Laos Marika Magriplis Hattie Boydle Dr Kieron Rooney Rita, Chris and...