IT’S THAT TIME of the year again when we all have good intentions but achieving results is easier said than done.
Unfortunately parting with a membership fee and dragging yourself to the gym a couple of days a week is only laying the foundations for you to achieve your end goal, whatever that may be.
Not all of us have access to a personal trainer to kickstart our training so we’ve teamed up with a leading personal trainer to design a six-week programme for you to follow.
This is a full body workout and will help you settle into the gym, become familiar with the machines and exercises and help you on your way to discernible results.
The equipment and machines we will be using will be available in any gym. If you have any questions please don’t hesitate to email fitness@the42.ie.
Before we get into week two, here’s last week’s workout.
Week 2
1) Squat & Press
So we are going to progress our squat on from last week and make it a bit more difficult by adding a overhead dumbbell press.
As with the squat we start by standing up straight with the dumbbells rested on the shoulders elbows pointing forward not down.
Chest out, inhale deeply, contract your abs. Bend forward pushing the hips back, when the thighs are horizontal to the floor straighten the legs and start to return to your initial position pressing the dummbells overhead as you come up.
The action should be one fluid movement. Avoid rounding the back and repeat for between 12-14 reps for four to five sets.
2) Lat Pulldown (close grip)
Place your hands on the bar in a reverse grip position as if you are about to do a chin up.
Sit and face the machine with your knees positioned under the pads. Inhale and and bring the bar to the sternum while expanding your chest and leaning slightly back.
Exhale at the end of the movement and return the bar slowly up keeping it level for a three second count. Repeat this for 12-14 reps for four to five sets.
Progression: chin ups on the bar.
3) Tricep dips
For this you will need a bench or step box. Suspend the body by placing your hands on the edge of the bench and legs outstretched in front of you, heels on the ground.
Inhale and dip by bending the elbows and then rise by extending your forearms. Exhale and repeat for as many reps as you can for four sets. This exercise can be done at home all you need is the edge of a chair.
Progression: add a weight to your lap.
4) Bicep curl
You can use either a barbell or dumbbells. We are going to focus on a barbell curl today. You want to start by standing with your back straight, grasp the barbell with an underhand grip and hands just slightly wide of shoulder width.
Inhale and raise the barbell by bending your elbows, taking care to stabilise your torso and spine (we call this midline stabilisation) by contracting your glutes, abs and spinal muscles.
Lower the barbel slowly to its original position counting three to four seconds before repeating.
As many reps as you can but remember to keep good form and don’t let your hips push forward, this will result in arching of the back and that’s putting pressure on your lower back.
Progression: vary the width of the grip to work different parts of the muscle.
Matt Keatley is a Personal Trainer & Nutritionist. For more information on training programmes and diet check out his Facebook and Instagram. Check back next Wednesday for the third week of the programme.
So many penalties against Leinster makes me look at the ref again. When you see the ref awarding 50/50 decisions in one direction suggests the dice is loaded. France rugby and English rugby are in cohoots with the sponcers against Irish rugby.
@Brendan O’Callaghan: just look at last year’s final. Carley screaming abuse at Ross Byrne for asking if Jenkins can get medical attention.
@Brendan O’Callaghan: ah yea blame the ref for Leinster’s poor performance so far
@Brendan O’Callaghan: that time when the Bristol player played the ball on the ground after VDF broke and nearly scored. Outrageous from ref – he just invented a knock on to avoid giving the Bristol player a YC for very cynical play. Leinster discipline has been poor though
@robert kelly: Who is blaming the ref for Leinster playing bad? Weird chap.
@Mick Joe: Co the jets there Mick I must say it seemed to me like you and Brendan were blaming ref and making excuses… I’m just a neutral watching a game of rugby
@Brendan O’Callaghan: this is Top14 reffing, it’s a different beast you can get 3 yellows at once if your really lucky
@Michael Corkery: did josh not lose the ball forward just prior to that?
I thought Prendergast couldn’t carry or threaten the line?
Ref doesn’t do refing.
Can’t believe the whinging by the goys on here tonight….. unbelievable Jeff!
Ref doesn’t do scrums.
@Jofus Soap: yea, some very dodgy calls. Typically French
Give me Leinster with Lancaster any day before this Nienbar tripe
Leinster by 15
Leinster by 14
@Shanie: one more for my big bet bro
@Shanie: 14 point win would be nice, BP even better, but I am not sure it will be that easy. Really hard to tell which teams will show up for CC in the first round. Hopefully Bristol will be thinking more about the Prem.
@Paul Ennis: TBH just messing it will be a tough game
@Gary Galligan: Hopefully you get your 25 cent win
@Shanie: 40 euro
@Gary Galligan: Interesting
Was this referee born in Bristol?
No arms tackle by Sam ?
Soccer slide tackle by Sam.
@Jofus Soap: He was penalised for it.
@Mick Joe:
indeed
@Jofus Soap: Thanks for your commentary. Keep up the good work
@Jofus Soap: Are you one of these supporters who have Sam Error Alert set on your phone so you don’t have to bother enjoying watching the rugby??
@Paul Ennis:
Sam’s a sound young lad.
So TMO comes in for that but doesn’t bother with blatant hands in the ruck on Bristol’s own line? Absolute cheats
@teuO6nLS: it was a blatant trip from a try scoring opportunity
@robert kelly: Agreed. TMO absolutely had to come in for that. But he also should have checked hands in the ruck 5m from the line. Also a try scoring opportunity and resulted in a scrum to Bristol followed by a penalty given away by JGP. Ref cannot see everything but I think that is worthy of a TMO intervention. Bristol try also looked like it had a Leinster hand under it.
@robert kelly: the complete lack of consistency is my point. Blatant hands in a ruck on your own line when the referee has called a knock on and you don’t get involved? But a questionable “trip” from a player still completing a tackle has you suddenly getting involved?
Either call both or neither. Only calling one stinks of bias
@teuO6nLS: Difference is that one is classified as foul play and the other is cynical play. You cannot trip a player – it will be a yellow card anywhere on the pitch. A different TMO on a different day may have intervened.
@teuO6nLS: yea fair enough. Deegan knew exactly what he was doing tho you can clearly see it on the replay. I think the majority of the penalties have been justified and calling the ref a disgrage is a bit extreme. I’m no rugby expert but the conditions are difficult which promotes a lot of unforced errors. Scrappy but also entertaining game so far with a little bit of niggle adding to it
@teuO6nLS: got away with one there Mccarthy could probably on a yellow as that trip was bordering blatant as well
@robert kelly: a “trip” where he’s got an arm wrapped around the opposition player? It’s a tackle
Lads relax. If Leinster come away with losing bonus point, it will be a good day out. They are hopeless.
@Ray Ridge: Ray ….your trolling is extremely poor. I’d expect higher class trolling from a kid in primary school. You’re an example of where practice does not make perfect.
@Ray Ridge: Your hopeless
@Ray Ridge: you were saying ?
@Shanie: They were hopeless. That first half performance won’t get them within an asses roar of the top French sides.
@Ray Ridge: Rugby is an 80 mins game fyi
@Ray Ridge: that one hasn’t worn too well….
@Ray Ridge:
Chokers should win no trophy on offer
@Tony McGrath: You’re a pathet1c boy.
@Tony McGrath: You’re sound like an expert on choking……probably have really hairy hands as a result
@Tony McGrath: your a complete tosser
Disgrace of a referee.
Leinster by 5
Class
Leinster by 13
Refereree adjudicatior should keep that man away from a rugby pitch for quite a while.
Farcical end to that game
That some mullet on the number 10
Slimani has taken Cordero’s crown of being the most useless NIQ ever to play in Ireland
@5sZl1dX2: Did you see Corderos pathetic attempt at a tackle in the 7th minute for Zebre opening try. The guy should be sent straight back to wherever he came from.
Leinster are hopeless says your man and yet there hammering the english side second in there league dumb dumb
Jesus these Leinster pukes in the comment really don’t like when they get reffed do they? Pathetic
@5sZl1dX2: Are you even looking at the game kiddo?
@5sZl1dX2: Making up their excuses already ……. Donnacha OCallaghan was right when he Leinster are under huge pressure this year to win in Europe. They have spent as much money as the Children’s Hospital Lmao!
@5sZl1dX2: stick to mini rugby please.
@Mick Joe: yes I am. Leinster are choking but what’s new?
@5sZl1dX2: At least they’re in the mixer. When was Munster last in the business end of a European competition? Remember the great Peter O’Mahony has won 1 trophy with Munster. He has more trophies with his Leinster buddies.
@Mick Joe: and Fineen Wycherley has more club trophies than Joe McCarthy, does that mean he’s a better player? Flute
@Lulu: Come again?
@5sZl1dX2: You’ve completely missed the point there Harold. Not the first thing to go completely over your head.
@Shanie: Google it Sunshine!
@Lulu: Money well spent by the looks of things. Pity Munsters big money spend in the past was such an abject failure. Makes it all the sweeter seeing him play so well for Leinster.
And poor Jack is going to lose his #10 Ireland jersey as well…
@James: on his displays against Fiji, Australia and tonight he’s a raw attacking talent but can’t tackle to save his life. Will improve but needs constant game time with Leinster.
@mark sheehan: Can’t tackle…a bit like Jack
@James: hahahahahhahahahaha
@5sZl1dX2: tosser,stade were complete shite,otherwise you red muppetts eould have lost…really agsinst 13 players thats the best u could muster
@James: spoken like a true totally biased dumdf# ck.
@5sZl1dX2: the Munster lads coming out swinging hahaha love it!
@David Clarke: bahahahahhhahHhhH
@mark sheehan: That’s not what your ma moaned to me last night…..she’s some goer
@James: that’s about your level, rooting around in graveyards.
Easy money
@Gary Galligan: least your good at preditions unlike some on here
It’s freezing here! Windy too!
@Oran Burns: North poll
Lucky boy all right.
Instinctive though
Who’s that geezer !!