Great news we can officially open Biologic Labs again as of midday today.
I would like to offer the members access effective Tuesday 2nd of June before we bring back our training clients either later this week or early next week.
If you are looking for a new environment to train we have 12 memberships available before we reach our cap of 50. This allows for no waiting times for equipment and means you can focus on your programming without compromise.
During the closure we had upgraded the cable row machine and also purchased a preacher curl because as we all know bigger biceps it what training life is all aboutโฆ
If you would like me to reactivate your membership immediately please contact me directly on 0421 796 918.
I will also be in contact with you individually over the week incase you miss this message.
Matthew and the teamโฆ
Hey guys! We will unstaffed from the 23rd of December till the 7th of January 2019! The gym is still assessable for coaching clients and 24hr members. On behalf of everyone at Biologic, we would like to wish you all a very happy and safe Christmas. Looking forward to 2019!
Check out our latest exercise instructional. Matt and Jack take you through the ins and outs of Bench Dips!
Transformation: A complete change in the appearance or character of something or someone. I believe, in order for someone to transform their physique, they have to alter their beliefs.
.
When Lee first started training, he was doing cardio and body weight exercise. He never had a terrible diet, he just wasnโt eating enough. Over the last 21 months he has been working with @thegaystrengthcoach. During this time Lee has completely changed his approach to training, now 3 weight training sessions a week, and following flexible dieting protocols. We are very proud of Lee and canโt wait to see what he achieves over the next 12 months.
.
#Repost @lee.muir.942 (@get_repost)
.
So 12 months ago i started a journey to makes some changes, and its a journey thats not finished yet and it was suggested i reflect on the progress i have made.
So i train 3 times a week and while i do all the heavy lifting i have the a brilliant trainer who without his help and coaching i would not have the results i have so far, so thank you Cody Ruse.
Transformation: A complete change in the appearance or character of something or someone. I believe, in order for someone to transform their physique, they have to alter their beliefs.
.
When Lee first started training, he was doing cardio and body weight exercise. He never had a terrible diet, he just wasnโt eating enough. Over the last 21 months he has been working with @thegaystrengthcoach. During this time Lee has completely changed his approach to training, now 3 weight training sessions a week, and following flexible dieting protocols. We are very proud of Lee and canโt wait to see what he achieves over the next 12 months.
.
#Repost @lee.muir.942 (@get_repost)
.
So 12 months ago i started a journey to makes some changes, and its a journey thats not finished yet and it was suggested i reflect on the progress i have made.
So i train 3 times a week and while i do all the heavy lifting i have the a brilliant trainer who without his help and coaching i would not have the results i have so far, so thank you Cody Ruse.
CLIENT SPOTLIGHT
.
Meet Rowan! Ro has recently left us to travel around Europe for 6 months.
.
Since starting at Biologic Labs in 2016, Rowan has lost an impressive 17.5% body fat (thatโs 17.8kgs fat mass gone!), and gained a total of 8.4kgs of lean muscle mass.
.
This year alone, he has gone from 91.8kg @ 20.5% down to 86kg @ 11.3% with the expert guidance of his coach @jack.dewar92 . Itโs a prime example of what a well planned training and nutrition program can do.
.
Current 1RMโs:
Squat: 165kg
Bench: 95kg
Deadlift: 200kg
.
Best piece of training advice: All the advice.
.
Favourite lift: Deadlift!
.
We wish Rowan the best of luck on his holiday and canโt wait to work with him towards his next goal once heโs home!
We will be closed to all clients and 24hr members on the 23rd and 24th of July. We are getting the roof replaced and insulation installed to complete the final stage of our renovation! So for everyones safety you will not be able to access to gym.
.
@biologiclabs_mat has been busy creating the best version of Biologic Labs to date. Cannot wait to share the finished result with you.
DB Bench Press 101 with the big man Jack Dewar and Matthew Everett-Jones . Click the link below! https://www.instagram.com/p/BkRrIQgFYYx/
Biologic Labs client @sairsherwood absolutely smashing it every single week. Congratulations on your PB!
.
#Repost @sairsherwood (@get_repost)
ใปใปใป
Woo-hoo new deadlift PB 5 sets of 5 @ 100kg. Feeling strong @biologiclabs
If we could snapshot training and nutrition compliance in a photo, this is what it would look like.
.
This is @kerry_hay . She has spent the last 18 weeks dieting for a photo shoot. The result: sheโs dropped an insane 12.1% BF which equates to 9.6kg of fat mass loss without losing any muscle mass.
.
Kerryโs journey goes far beyond the 18 weeks preparation. Sheโs been training with coach @codyrusept for the last couple of years. During this time she has turned her lifestyle around completely. She went from eating 2 sandwiches a day, and doing countless hours of cardio to eating 3500 calories a day and lifting weights 4 days a week.
.
We are all very proud of what sheโs achieved and will continue to achieve in the future. @ Brisbane, Queensland, Australia
If we could snapshot training and nutrition compliance in a photo, this is what it would look like.
.
This is @kerry_hay . She has spent the last 18 weeks dieting for a photo shoot. The result: sheโs dropped an insane 12.1% BF which equates to 9.6kg of fat mass loss without losing any muscle mass.
.
Kerryโs journey goes far beyond the 18 weeks preparation. Sheโs been training with coach @codyrusept for the last couple of years. During this time she has turned her lifestyle around completely. She went from eating 2 sandwiches a day, and doing countless hours of cardio to eating 3500 calories a day and lifting weights 4 days a week.
.
We are all very proud of what sheโs achieved and will continue to achieve in the future.
Are you chasing that horseshoe?
.
There is about 1,000,000 different variations of tricep pushdowns out there. Heres ours.
.
The following videos will show you:
.
Video 1: How to perform a tricep pushdown.
.
Video 2: Shrugging in your pushdown.
.
Video 3: Limp wrist.
.
Video 4: Flared elbows.
.
Your triceps main function is to extend the elbow. If you or someone you know has trouble locking out in pressing movements (shoulder press, bench press), tag them in this video.
.
Thanks @biologiclabs_mat and @codyrusept for the tutorial.
Biologic Labs client @tessleeatkins preparing for her next powerlifting meet. As per usual, youโre absolutely killing it Tess. .
Donโt forget to tag us in all your training related posts.
.@biologiclabs
#biologiclabs
.
#Repost @tessleeatkins (@get_repost)
ใปใปใป
Monday morning session with @jack.dewar92
Hit some heavy squat, followed by bench press touch n go: 65kg /143lbsx2, 65kgx2, and then pushed to 65kgx4 in the last set (video)!!
ๆกๆจ 65kgx4
Do you struggle getting off the ground after 50+ reps of leg press? Is nausea common when chasing gains?
.
If so, P2P is for you!
.
No but seriously: P2P is an advanced intra workout formula designed for strength training athletes. Its extremely effective at minimising nausea and light headedness due to intense training.
.
We know about 16 clients who live by it, so if youโre dying halfway through your session, pick up some P2P today!
Go checkout our latest exercise tutorial! Matthew Everett-Jones runs you through the ins and outs of the T-Bar Row.
#Repost @codyrusept (@get_repost)
ใปใปใป
Having a flex off with client and good friend @kerry_hay
.
Kerry is currently two weeks away from a photo shoot sheโs been dieting for and girl is coming in nicely
.
Every day a client does something that astounds me. Seeing clients like Kerry turn her goals into reality is one of the most rewarding/inspiring things to watch. Proud of you girl!
#Repost @codyrusept (@get_repost)
ใปใปใป
Having a flex off with client and good friend @kerry_hay
.
Kerry is currently two weeks away from a photo shoot sheโs been dieting for and girl is coming in nicely
.
Every day a client does something that astounds me. Seeing clients like Kerry turn her goals into reality is one of the most rewarding/inspiring things to watch. Proud of you girl!
We are very proud of Kelly for all the work sheโs put in getting ready for her big day! Congratulations to you and Nathan. We hope you have a spectacular wedding day.
.
Also a special mention to coach @jack.dewar92 for your expert guidance.
.
#Repost @kel_jade
ใปใปใป
From September 2016, I have busted my guts lifting heavy no less than 4/5 times per week to recompose my body. In total, I have lost around 12% body fat to create my version of an ideal wedding body. The hours of training, food prep and limited alcohol has been a sacrifice over the past 20 months but it has been SO rewarding. Thank you for pushing me to be my very best self! @jack.dewar92 @biologiclabs
We are very proud of Kelly for all the work sheโs put in getting ready for her big day! Congratulations to you and Nathan. We hope you have a spectacular wedding day.
.
Also a special mention to coach @jack.dewar92 for your expert guidance.
.
#Repost @kel_jade
ใปใปใป
From September 2016, I have busted my guts lifting heavy no less than 4/5 times per week to recompose my body. In total, I have lost around 12% body fat to create my version of an ideal wedding body. The hours of training, food prep and limited alcohol has been a sacrifice over the past 20 months but it has been SO rewarding. Thank you for pushing me to be my very best self! @jack.dewar92 @biologiclabs
Coach @jack.dewar92 giving some great insight on how he goes about training around injuries. Also showing off his perfect rack pulls.
.
#Repost @jack.dewar92 (@get_repost)
ใปใปใป
240kg rack pulls for 8! With plenty more in the tank Followed by 3x7@250kg.
.
I love this exercise. Its my favourite accessory to dead lifts. Not only does it teach your glutes to extend the hip with ridiculous weights but it trains your upper back to stay really damn tight, which is essential for a solid dead lift.
.
At the moment I'm training around a few injuries by doing a full body program so that I can train every body part with a high weekly volume and frequency, but with a low intensity. Sometimes you gotta step back and focus on what you can do and do it well.
.
I'm looking forward to rack pulling 300kg in the next couple of weeks!
Do your biceps fail before anything else in compound movements? Watch this. https://www.instagram.com/p/Bh8wNmXFAM7/
Join us tonight from 4pm - 6:30pm for our group training session.
CLIENT SPOTLIGHT
.
Everyone meet Jass!
.
Heโs made some serious gains with coach @jack.dewar92 over the last 7 months. 11kgs of lean mass to be exact. So we want give him a special congratulations.
.
Jass works as a Pizza chef and trains 4 days a week. For those of you who love pizza, you can imagine the kind of restraint it might take to remain consistent with your diet. When Jass first started his squat max was 72.5kg, bench was 57.5kg and deadlift was 102.5kg. Look at his current 1RMs to see how well heโs done.
.
Current 1RMโs:
Squat: 135kg
Bench: 87.5kg
Deadlift: 182.5kg
.
Best piece of training advice: Learning from @jack.dewar92 to keep my back tight during deadlifts. Since doing so my strength has nearly doubled and I donโt get any back pain.
.
Favourite lift: Bicep curls.
.
Given the challenge, Jass has continued to stay consistent with his diet and the progress heโs made reflects that commitment. Well done mate! Keep pushing hard.
Do you get elbow pain in your skull crusher? Try this variation!
.
Your triceps role is to extend the elbow. Itโs important to have strong triceps to assist in all your pressing movements. If you are someone who has trouble locking out a bench press or shoulder press, we would recommend adding tricep work into your program.
.
The following videos will show you:
.
Video 1: Introduction to bench skull crusher.
.
Video 2: How to set up and execute.
.
Video 3: Soft wrists.
.
Video 4: Excessive shoulder extension.
.
Lastly, please do not take the name (SKULLCRUSHER) literally and give yourself brain damage. Tag a mate who needs this.
Over the weekend @biologiclabs member @tomchaplin22 competed in his first powerlifting comp of 2018.
.
Click over to his profile to see his attempts! Well done mate.
.
#Repost @tomchaplin22 (@get_repost)
ใปใปใป
First comp of 2018 done and dusted my first bench only comp...I did miss squatting and deadlifting, but really enjoyed benching without any fatigue from squats
All attempts are shown, I opened with 145kg, then jumped to 152.5kg on my second and finished with 157.5kg on my third, which is a massive bench PB in comp
was an awesome day at @brisbanenorthbarbell a really well run event and I look forward to competing there again in the future
Big thanks to @fraserthefridge for coming down to support and @allenmao90 and @mr_sellwood for being there in spirit
and lastly to @emmajeffress to come all the way from Roxby Downs to see a small bench
Iโll now be working towards competing in all three lifts in June at @iron_underground
@biologiclabs @biologiclabs_mat @bodyworxperformance #powerlifting #competition #bench #benchpress #benchonly #gym #gymmotivation #fit #fitness #workout #work #instagood
Our client spotlight this week is Peter.
.
Peter came to see @codyrusept to improve his health.
.
Peterโs a type 2 diabetic. 18 months ago he made a commitment to train twice a week and walk for 3-4 times a week outside of training. Currently Peters blood glucose readings are perfect, BF% is continually dropping and heโs stronger than ever.
.
Current 1RMโs:
Squat: 136kg
Bench: 100kg
Deadlift: 142kg
.
Best piece of training advice: Just do it.
.
Favourite lift: Thereโre all hard. Getting through a max set of squats or deadlifts with good form and execution is pretty satisfying though.
.
We find Peters journey very inspiring. At 60 years old heโs still pushing hard to stay healthy and strong. Limits only exist in our minds, Peter is living proof of this.
Our client spotlight this week is Peter.
.
Peter came to see @codyrusept to improve his health.
.
Peterโs a type 2 diabetic. 18 months ago he made a commitment to train twice a week and walk for 3-4 times a week outside of training. Currently Peters blood glucose readings are perfect, BF% is continually dropping and heโs stronger than ever.
.
Current 1RMโs:
Squat: 136kg
Bench: 100kg
Deadlift: 142kg
.
Best piece of training advice: Just do it.
.
Favourite lift: Thereโre all hard. Getting through a max set of squats or deadlifts with good form and execution is pretty satisfying though.
.
We find Peters journey very inspiring. At 60 years old heโs still pushing hard to stay healthy and strong. Limits only exist in our minds, Peter is living proof of this.
There is a lot happening around the studio over the next few weeks.
.
We are installing two bathrooms, a separate shower room, new kitchen/sitting room upstairs and fully automated lighting.
.
Weโre excited for all the extra space on the gym floor, and better amenities for our clients and members to use.
.
Thank you for your patience during this time! It will be awesome once itโs finished.
Coach @seanhobbsfit competed in his first powerlifting meet over the weekend. First meet and he took out first place overall. Well done Sean.
.
Go checkout his page to see all his lifts!
.
#Repost @seanhobbsfit (@get_repost)
ใปใปใป
First place at Ragnarok this weekend.. Missed 5/9 lifts due to not listening for the calls. Still managed to pull through to win overall. Lifts shown 230kg Squat 140kg Bench (Disappointed as I missed the first two calls and had to have a safe third) and a 290kg deadlifts as shown. (Not counted as bar moved slightly..) @ 92kg on the day @biologiclabs_mat @tomchaplin22
Go check out our latest training tip on Instagram! Let us know what you think. https://www.instagram.com/p/Bg2Z5wBhlWn/
Have you ever seen a bench dip that looks more like a Shrug crossed with a Back Squat? Check out how we like to perform them and some common mistakes to look out for!
.
Also to see coach @jack.dewar92 voluminous triceps
.
The following videos will show you:
.
Video 1: How to perform a weighted / unweighted bench dip.
.
Video 2: Using too much leg drive.
.
Video 3: Shrugging.
.
Video 4: Flared elbows.
.
Thank you to @biologiclabs_mat and @jack.dewar92 for the instructional. Now get working on that horse shoe.
Transformation: A complete change in the appearance or character of something or someone. I believe, in order for someone to transform their physique, they have to alter their beliefs.
.
When Lee first started training, he was doing cardio and body weight exercise. He never had a terrible diet, he just wasnโt eating enough. Over the last 21 months he has been working with @thegaystrengthcoach. During this time Lee has completely changed his approach to training, now 3 weight training sessions a week, and following flexible dieting protocols. We are very proud of Lee and canโt wait to see what he achieves over the next 12 months.
.
#Repost @lee.muir.942 (@get_repost)
.
So 12 months ago i started a journey to makes some changes, and its a journey thats not finished yet and it was suggested i reflect on the progress i have made.
So i train 3 times a week and while i do all the heavy lifting i have the a brilliant trainer who without his help and coaching i would not have the results i have so far, so thank you Cody Ruse.
Pull-up 101. Too often people confuse pull-ups for chin-ups. They are completely different. Pull-ups are a fantastic body weight, or weighted exercise used to strengthen and thicken your back. Check video three to see why we prefer to teach pull-ups over chin-ups.
.
The following videos will show you:
.
Video 1: How to perform a Pull-up.
.
Video 2: Pulling with biceps.
.
Video 3: Chin-up.
.
Video 4: If youโre a beginner - try this!
.
Slide into our DMโs if there is an exercise you would like us to teach. Thank you @codyrusept for the instructional.
CLIENT SPOTLIGHT
.
Meet Rowan! Ro has recently left us to travel around Europe for 6 months.
.
Since starting at Biologic Labs in 2016, Rowan has lost an impressive 17.5% body fat (thatโs 17.8kgs fat mass gone!), and gained a total of 8.4kgs of lean muscle mass.
.
This year alone, he has gone from 91.8kg @ 20.5% down to 86kg @ 11.3% with the expert guidance of his coach @jack.dewar92 . Itโs a prime example of what a well planned training and nutrition program can do.
.
Current 1RMโs:
Squat: 165kg
Bench: 95kg
Deadlift: 200kg
.
Best piece of training advice: All the advice.
.
Favourite lift: Deadlift!
.
We wish Rowan the best of luck on his holiday and canโt wait to work with him towards his next goal once heโs home!
Hey guys! Just a reminder that we will be closed next Monday and Tuesday. We are getting the roof replaced and insulation installed to complete the final stage of our renovation! Thanks you for being patient with us!
We will be closed to all clients and 24hr members on the 23rd and 24th of July. We are getting the roof replaced and insulation installed to complete the final stage of our renovation! So for everyones safety you will not be able to access to gym.
Matthew Everett-Jones has been busy creating the best version of Biologic Labs to date. Cannot wait to share the finished result with you.
DB Bench Press 101 with the big man Jack Dewar and Matthew Everett-Jones . Click the link below!
Biologic Labs client @sairsherwood absolutely smashing it every single week. Congratulations on your PB!
.
#Repost @sairsherwood (@get_repost)
ใปใปใป
Woo-hoo new deadlift PB 5 sets of 5 @ 100kg. Feeling strong @biologiclabs
If we could snapshot training and nutrition compliance in a photo, this is what it would look like.
.
This is @kerry_hay . She has spent the last 18 weeks dieting for a photo shoot. The result: sheโs dropped an insane 12.1% BF which equates to 9.6kg of fat mass loss without losing any muscle mass.
.
Kerryโs journey goes far beyond the 18 weeks preparation. Sheโs been training with coach @codyrusept for the last couple of years. During this time she has turned her lifestyle around completely. She went from eating 2 sandwiches a day, and doing countless hours of cardio to eating 3500 calories a day and lifting weights 4 days a week.
.
We are all very proud of what sheโs achieved and will continue to achieve in the future. @ Brisbane, Queensland, Australia
@tomchaplin22 competed at Iron Fest VI over the weekend and absolutely smashed it. Well done Tom, you deserve every ounce of success. Your result clearly reflects the hard work you put in every week.
.
#Repost @tomchaplin22 (@get_repost)
ใปใปใป
Iron Fest VI Results was an amazing day at @iron_underground with some very strong lifters on the day - walked away with first place in the U93kg menโs and best overall male lifter
Pbโd in all my lifts and went:
-
-
Squats: 212.5/222.5/232.5 (2.5kg Pb)
-
Bench: 145/152.5/160 (2.5kg Pb)
-
Deadlift: 270/285/300x (the best Iโve ever pulled 300 - only just missed the lockout)
-
-
Went 8/9 which is my best performance to date thank you to all the supporters who came down to watch me lift, your continual support keeps motivating me to get stronger
a big thank you to Paul and the team down at @iron_underground who organised the competition, such a great gym to compete at - the lifting atmosphere is unreal
onwards to the next comp
also cheers to @mrdbourke for this awesome footage of my deadlifts
@iron_underground @allenmao90 @mr_sellwood @biologiclabs_mat @biologiclabs #powerlifting #competition #powerliftingmotivation #strong #strength #strengthtraining #bodybuilding #bodybuildingmotivation #fit #fitness #fitnessmotivation #strongnotskinny #instagood
@tomchaplin22 competed at Iron Fest VI over the weekend and absolutely smashed it. Well done Tom, you deserve every ounce of success. Your result clearly reflects the hard work you put in every week.
.
#Repost @tomchaplin22 (@get_repost)
ใปใปใป
Iron Fest VI Results was an amazing day at @iron_underground with some very strong lifters on the day - walked away with first place in the U93kg menโs and best overall male lifter
Pbโd in all my lifts and went:
-
-
Squats: 212.5/222.5/232.5 (2.5kg Pb)
-
Bench: 145/152.5/160 (2.5kg Pb)
-
Deadlift: 270/285/300x (the best Iโve ever pulled 300 - only just missed the lockout)
-
-
Went 8/9 which is my best performance to date thank you to all the supporters who came down to watch me lift, your continual support keeps motivating me to get stronger
a big thank you to Paul and the team down at @iron_underground who organised the competition, such a great gym to compete at - the lifting atmosphere is unreal
onwards to the next comp
also cheers to @mrdbourke for this awesome footage of my deadlifts
@iron_underground @allenmao90 @mr_sellwood @biologiclabs_mat @biologiclabs #powerlifting #competition #powerliftingmotivation #strong #strength #strengthtraining #bodybuilding #bodybuildingmotivation #fit #fitness #fitnessmotivation #strongnotskinny #instagood
Biologic Labs client @tessleeatkins preparing for her next powerlifting meet. As per usual, youโre absolutely killing it Tess.
.
Donโt forget to tag us in all your training related posts.
.@biologiclabs
#biologiclabs
.
#Repost @tessleeatkins (@get_repost)
ใปใปใป
Monday morning session with @jack.dewar92
Hit some heavy squat, followed by bench press touch n go: 65kg /143lbsx2, 65kgx2, and then pushed to 65kgx4 in the last set (video)!!
ๆกๆจ 65kgx4
Do you struggle getting off the ground after 50+ reps of leg press? Is nausea common when chasing gains?
.
If so, P2P is for you!
.
No but seriously: P2P is an advanced intra workout formula designed for strength training athletes. Its extremely effective at minimising nausea and light headedness due to intense training.
.
We know about 16 clients who live by it, so if youโre dying halfway through your session, pick up some P2P today!
Go checkout our latest exercise tutorial! Matthew Everett-Jones runs you through the ins and outs of the T-Bar Row. https://www.instagram.com/p/BiljeRyFB41/
#Repost @codyrusept (@get_repost)
ใปใปใป
Having a flex off with client and good friend @kerry_hay
.
Kerry is currently two weeks away from a photo shoot sheโs been dieting for and girl is coming in nicely
.
Every day a client does something that astounds me. Seeing clients like Kerry turn her goals into reality is one of the most rewarding/inspiring things to watch. Proud of you girl!
We are very proud of Kelly for all the work sheโs put in getting ready for her big day! Congratulations to you and Nathan. We hope you have a spectacular wedding day.
.
Also a special mention to coach @jack.dewar92 for your expert guidance.
.
#Repost @kel_jade
ใปใปใป
From September 2016, I have busted my guts lifting heavy no less than 4/5 times per week to recompose my body. In total, I have lost around 12% body fat to create my version of an ideal wedding body. The hours of training, food prep and limited alcohol has been a sacrifice over the past 20 months but it has been SO rewarding. Thank you for pushing me to be my very best self! @jack.dewar92 @biologiclabs
We are very proud of Kelly for all the work sheโs put in getting ready for her big day! Congratulations to you and Nathan. We hope you have a spectacular wedding day.
.
Also a special mention to coach @jack.dewar92 for your expert guidance.
.
#Repost @kel_jade
ใปใปใป
From September 2016, I have busted my guts lifting heavy no less than 4/5 times per week to recompose my body. In total, I have lost around 12% body fat to create my version of an ideal wedding body. The hours of training, food prep and limited alcohol has been a sacrifice over the past 20 months but it has been SO rewarding. Thank you for pushing me to be my very best self! @jack.dewar92 @biologiclabs
Coach @jack.dewar92 giving some great insight on how he goes about training around injuries. Also showing off his perfect rack pulls.
.
#Repost @jack.dewar92 (@get_repost)
ใปใปใป
240kg rack pulls for 8! With plenty more in the tank Followed by 3x7@250kg.
.
I love this exercise. Its my favourite accessory to dead lifts. Not only does it teach your glutes to extend the hip with ridiculous weights but it trains your upper back to stay really damn tight, which is essential for a solid dead lift.
.
At the moment I'm training around a few injuries by doing a full body program so that I can train every body part with a high weekly volume and frequency, but with a low intensity. Sometimes you gotta step back and focus on what you can do and do it well.
.
I'm looking forward to rack pulling 300kg in the next couple of weeks!
Has your lat pulldown become your primary bicep strengthening exercise? If so, you need this exercise tutorial.
.
Your biceps play an important role in compound pulling movements. Itโs also scientifically proven that bigger biceps will increase your gym selfies by 125%.
.
In all seriousness, it is important to note: biceps and other smaller muscles are generally the first to give out in compound movements. Strengthen weaker muscles to maximise stimulation of major muscles.
.
The following videos will show you:
.
Video 1: How to perform a DB curl.
.
Video 2: Excessive swinging.
.
Video 3: Lack of wrist flexion.
.
Video 4: Resting DB on elbows.
.
DB Curls are just one exercise you can use. Thanks coach @codyrusept for the tutorial. Now get curling!
CLIENT SPOTLIGHT
.
Everyone meet Jass!
.
Heโs made some serious gains with coach @jack.dewar92 over the last 7 months. 11kgs of lean mass to be exact. So we want give him a special congratulations.
.
Jass works as a Pizza chef and trains 4 days a week. For those of you who love pizza, you can imagine the kind of restraint it might take to remain consistent with your diet. When Jass first started his squat max was 72.5kg, bench was 57.5kg and deadlift was 102.5kg. Look at his current 1RMs to see how well heโs done.
.
Current 1RMโs:
Squat: 135kg
Bench: 87.5kg
Deadlift: 182.5kg
.
Best piece of training advice: Learning from @jack.dewar92 to keep my back tight during deadlifts. Since doing so my strength has nearly doubled and I donโt get any back pain.
.
Favourite lift: Bicep curls.
.
Given the challenge, Jass has continued to stay consistent with his diet and the progress heโs made reflects that commitment. Well done mate! Keep pushing hard.
CLIENT SPOTLIGHT
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Everyone meet Jass!
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Heโs made some serious gains with coach @jack.dewar92 over the last 7 months. 11kgs of lean mass to be exact. So we want give him a special congratulations.
.
Jass works as a Pizza chef and trains 4 days a week. For those of you who love pizza, you can imagine the kind of restraint it might take to remain consistent with your diet. When Jass first started his squat max was 72.5kg, bench was 57.5kg and deadlift was 102.5kg. Look at his current 1RMs to see how well heโs done.
.
Current 1RMโs:
Squat: 135kg
Bench: 87.5kg
Deadlift: 182.5kg
.
Best piece of training advice: Learning from @jack.dewar92 to keep my back tight during deadlifts. Since doing so my strength has nearly doubled and I donโt get any back pain.
.
Favourite lift: Bicep curls.
.
Given the challenge, Jass has continued to stay consistent with his diet and the progress heโs made reflects that commitment. Well done mate! Keep pushing hard.
Over the weekend @biologiclabs member @tomchaplin22 competed in his first powerlifting comp of 2018.
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Click over to his profile to see his attempts! Well done mate.
.
#Repost @tomchaplin22 (@get_repost)
ใปใปใป
First comp of 2018 done and dusted my first bench only comp...I did miss squatting and deadlifting, but really enjoyed benching without any fatigue from squats
All attempts are shown, I opened with 145kg, then jumped to 152.5kg on my second and finished with 157.5kg on my third, which is a massive bench PB in comp
was an awesome day at @brisbanenorthbarbell a really well run event and I look forward to competing there again in the future
Big thanks to @fraserthefridge for coming down to support and @allenmao90 and @mr_sellwood for being there in spirit
and lastly to @emmajeffress to come all the way from Roxby Downs to see a small bench
Iโll now be working towards competing in all three lifts in June at @iron_underground
@biologiclabs @biologiclabs_mat @bodyworxperformance #powerlifting #competition #bench #benchpress #benchonly #gym #gymmotivation #fit #fitness #workout #work #instagood
Our client spotlight this week is Peter.
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Peter came to see @codyrusept to improve his health.
.
Peterโs a type 2 diabetic. 18 months ago he made a commitment to train twice a week and walk for 3-4 times a week outside of training. Currently Peters blood glucose readings are perfect, BF% is continually dropping and heโs stronger than ever.
.
Current 1RMโs:
Squat: 136kg
Bench: 100kg
Deadlift: 142kg
.
Best piece of training advice: Just do it.
.
Favourite lift: Thereโre all hard. Getting through a max set of squats or deadlifts with good form and execution is pretty satisfying though.
.
We find Peters journey very inspiring. At 60 years old heโs still pushing hard to stay healthy and strong. Limits only exist in our minds, Peter is living proof of this.
There is a lot happening around the studio over the next few weeks.
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We are installing two bathrooms, a separate shower room, new kitchen/sitting room upstairs and fully automated lighting.
.
Weโre excited for all the extra space on the gym floor, and better amenities for our clients and members to use.
.
Thank you for your patience during this time! It will be awesome once itโs finished.
There is a lot happening around the studio over the next few weeks.
.
We are installing two bathrooms, a separate shower room, new kitchen/sitting room upstairs and fully automated lighting.
.
Weโre excited for all the extra space on the gym floor, and better amenities for our clients and members to use.
.
Thank you for your patience during this time! It will be awesome once itโs finished.
Hey guys! We will unstaffed from the 23rd of December till the 7th of January 2019! The gym is still assessable for coaching clients and 24hr members. On behalf of everyone at Biologic, we would like to wish you all a very happy and safe Christmas. Looking forward to 2019!
Check out our latest exercise instructional. Matt and Jack take you through the ins and outs of Bench Dips! https://www.instagram.com/p/BmsE4OilCBW/
Biologic Labs client @tessleeatkins once again doing amazing things. Since March 2018 her and coach @jack.dewar92 have been working on improving strength leading into her next powerlifting meet. Over the last few months she has increased her squat by 12.5kg, deadlift by 15kg, and bench by 5kg which is a fantastic result. Well done Tess and Jack.
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#Repost @tessleeatkins (@get_repost)
ใปใปใป
Had my strength test on squat, bench and deadlift with coach @jack.dewar92
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Here are the numbers and videos of my lifts (BW: 68.6kg/150.9lbs)ไปๅคฉๆธฌไธ้
๏ผ้ๆฏ็กฌ่็ตๆ
Squat: 122.5/269.5lbs
Deadlift: 155kg/341lbs PB!! (smelling salts magic!!)
Bench: 70kg/154lbs
Transformation: A complete change in the appearance or character of something or someone. I believe, in order for someone to transform their physique, they have to alter their beliefs.
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When Lee first started training, he was doing cardio and body weight exercise. He never had a terrible diet, he just wasnโt eating enough. Over the last 21 months he has been working with @thegaystrengthcoach. During this time Lee has completely changed his approach to training, now 3 weight training sessions a week, and following flexible dieting protocols. We are very proud of Lee and canโt wait to see what he achieves over the next 12 months.
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#Repost @lee.muir.942 (@get_repost)
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So 12 months ago i started a journey to makes some changes, and its a journey thats not finished yet and it was suggested i reflect on the progress i have made.
So i train 3 times a week and while i do all the heavy lifting i have the a brilliant trainer who without his help and coaching i would not have the results i have so far, so thank you Cody Ruse.
Coach Cody Ruse taking us through body weight pull-ups. Check out our instagram page for more! https://www.instagram.com/p/BlZyMs0FfG3/
CLIENT SPOTLIGHT
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Meet Rowan! Ro has recently left us to travel around Europe for 6 months.
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Since starting at Biologic Labs in 2016, Rowan has lost an impressive 17.5% body fat (thatโs 17.8kgs fat mass gone!), and gained a total of 8.4kgs of lean muscle mass.
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This year alone, he has gone from 91.8kg @ 20.5% down to 86kg @ 11.3% with the expert guidance of his coach @jack.dewar92 . Itโs a prime example of what a well planned training and nutrition program can do.
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Current 1RMโs:
Squat: 165kg
Bench: 95kg
Deadlift: 200kg
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Best piece of training advice: All the advice.
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Favourite lift: Deadlift!
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We wish Rowan the best of luck on his holiday and canโt wait to work with him towards his next goal once heโs home!
CLIENT SPOTLIGHT
.
Meet Rowan! Ro has recently left us to travel around Europe for 6 months.
.
Since starting at Biologic Labs in 2016, Rowan has lost an impressive 17.5% body fat (thatโs 17.8kgs fat mass gone!), and gained a total of 8.4kgs of lean muscle mass.
.
This year alone, he has gone from 91.8kg @ 20.5% down to 86kg @ 11.3% with the expert guidance of his coach @jack.dewar92 . Itโs a prime example of what a well planned training and nutrition program can do.
.
Current 1RMโs:
Squat: 165kg
Bench: 95kg
Deadlift: 200kg
.
Best piece of training advice: All the advice.
.
Favourite lift: Deadlift!
.
We wish Rowan the best of luck on his holiday and canโt wait to work with him towards his next goal once heโs home!
Hey guys! Just a reminder that we will be closed next Monday and Tuesday. We are getting the roof replaced and insulation installed to complete the final stage of our renovation! Thanks you for being patient with us!
We will be closed to all clients and 24hr members on the 23rd and 24th of July. We are getting the roof replaced and insulation installed to complete the final stage of our renovation! So for everyones safety you will not be able to access to gym.
Matthew Everett-Jones has been busy creating the best version of Biologic Labs to date. Cannot wait to share the finished result with you.
DB Bench press! One of our favourite bench assessories.
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Aside from being great for building a muscular chest. Db bench press is fantastic for developing independent motor control with resistance. Motor control simply; the systematic regulation of movement.
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Video 1: How to set up and execute.
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COMMON ERRORS
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Video 2: Lack of back tightness.
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Video 3: Incorrect starting position.
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Video 4: Foot position.
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Video 4: Unstable wrists.
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Thank you to @biologiclabs_mat and @jack.dewar92 for another great demonstration.
Chasing that horseshoe? Go checkout our latest exercise tutorial. Matthew Everett-Jones goes over tricep pushdowns with Cody Ruse. https://www.instagram.com/p/Bj6eiCqF8vL/
@tomchaplin22 competed at Iron Fest VI over the weekend and absolutely smashed it. Well done Tom, you deserve every ounce of success. Your result clearly reflects the hard work you put in every week.
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#Repost @tomchaplin22 (@get_repost)
ใปใปใป
Iron Fest VI Results was an amazing day at @iron_underground with some very strong lifters on the day - walked away with first place in the U93kg menโs and best overall male lifter
Pbโd in all my lifts and went:
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Squats: 212.5/222.5/232.5 (2.5kg Pb)
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Bench: 145/152.5/160 (2.5kg Pb)
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Deadlift: 270/285/300x (the best Iโve ever pulled 300 - only just missed the lockout)
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Went 8/9 which is my best performance to date thank you to all the supporters who came down to watch me lift, your continual support keeps motivating me to get stronger
a big thank you to Paul and the team down at @iron_underground who organised the competition, such a great gym to compete at - the lifting atmosphere is unreal
onwards to the next comp
also cheers to @mrdbourke for this awesome footage of my deadlifts
@iron_underground @allenmao90 @mr_sellwood @biologiclabs_mat @biologiclabs #powerlifting #competition #powerliftingmotivation #strong #strength #strengthtraining #bodybuilding #bodybuildingmotivation #fit #fitness #fitnessmotivation #strongnotskinny #instagood
Biologic Labs client @tessleeatkins preparing for her next powerlifting meet. As per usual, youโre absolutely killing it Tess.
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Donโt forget to tag us in all your training related posts.
.@biologiclabs
#biologiclabs
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#Repost @tessleeatkins (@get_repost)
ใปใปใป
Monday morning session with @jack.dewar92
Hit some heavy squat, followed by bench press touch n go: 65kg /143lbsx2, 65kgx2, and then pushed to 65kgx4 in the last set (video)!!
ๆกๆจ 65kgx4
Do you struggle getting off the ground after 50+ reps of leg press? Is nausea common when chasing gains?
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If so, P2P is for you!
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No but seriously: P2P is an advanced intra workout formula designed for strength training athletes. Its extremely effective at minimising nausea and light headedness due to intense training.
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We know about 16 clients who live by it, so if youโre dying halfway through your session, pick up some P2P today!
Do you struggle getting off the ground after 50+ reps of leg press? Is nausea common when chasing gains?
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If so, P2P is for you! .
No but seriously: P2P is an advanced intra workout formula designed for strength training athletes. Its extremely effective at minimising nausea and light headedness due to intense training.
.
We know about 16 clients who live by it, so if youโre dying halfway through your session, pick up some P2P today!
Wondering how to perform a T-Bar Row? You must WATCH THIS VIDEO
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The following videos will show you:
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Video 1: How to perform the movement.
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Video 2: Squat position.
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Video 3: Using biceps too much.
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Video 4: How to perform a horrific looking t-bar row/ incorrect starting position.
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Video 5:EXTRA TIP: If you donโt have a rack attachment (landmine), hereโs a DIY alternative.
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If your biceps, shoulders and left ear is burning after trying this, watch videos 1-4 again.
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Thank you coach @biologiclabs_mat
#Repost @codyrusept (@get_repost)
ใปใปใป
Having a flex off with client and good friend @kerry_hay
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Kerry is currently two weeks away from a photo shoot sheโs been dieting for and girl is coming in nicely
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Every day a client does something that astounds me. Seeing clients like Kerry turn her goals into reality is one of the most rewarding/inspiring things to watch. Proud of you girl!
Coach @jack.dewar92 giving some great insight on how he goes about training around injuries. Also showing off his perfect rack pulls.
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#Repost @jack.dewar92 (@get_repost)
ใปใปใป
240kg rack pulls for 8! With plenty more in the tank Followed by 3x7@250kg.
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I love this exercise. Its my favourite accessory to dead lifts. Not only does it teach your glutes to extend the hip with ridiculous weights but it trains your upper back to stay really damn tight, which is essential for a solid dead lift.
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At the moment I'm training around a few injuries by doing a full body program so that I can train every body part with a high weekly volume and frequency, but with a low intensity. Sometimes you gotta step back and focus on what you can do and do it well.
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I'm looking forward to rack pulling 300kg in the next couple of weeks!
Do your biceps fail before anything else in compound movements? Watch this.
Join us tonight from 4pm - 6:30pm for our group training session.
CLIENT SPOTLIGHT
.
Everyone meet Jass!
.
Heโs made some serious gains with coach @jack.dewar92 over the last 7 months. 11kgs of lean mass to be exact. So we want give him a special congratulations.
.
Jass works as a Pizza chef and trains 4 days a week. For those of you who love pizza, you can imagine the kind of restraint it might take to remain consistent with your diet. When Jass first started his squat max was 72.5kg, bench was 57.5kg and deadlift was 102.5kg. Look at his current 1RMs to see how well heโs done.
.
Current 1RMโs:
Squat: 135kg
Bench: 87.5kg
Deadlift: 182.5kg
.
Best piece of training advice: Learning from @jack.dewar92 to keep my back tight during deadlifts. Since doing so my strength has nearly doubled and I donโt get any back pain.
.
Favourite lift: Bicep curls.
.
Given the challenge, Jass has continued to stay consistent with his diet and the progress heโs made reflects that commitment. Well done mate! Keep pushing hard.
Do you get elbow pain in your skull crusher? Go check out our latest instagram post for how to avoid this! https://www.instagram.com/p/Bhdn52KF_A1/
Over the weekend @biologiclabs member @tomchaplin22 competed in his first powerlifting comp of 2018.
.
Click over to his profile to see his attempts! Well done mate.
.
#Repost @tomchaplin22 (@get_repost)
ใปใปใป
First comp of 2018 done and dusted my first bench only comp...I did miss squatting and deadlifting, but really enjoyed benching without any fatigue from squats
All attempts are shown, I opened with 145kg, then jumped to 152.5kg on my second and finished with 157.5kg on my third, which is a massive bench PB in comp
was an awesome day at @brisbanenorthbarbell a really well run event and I look forward to competing there again in the future
Big thanks to @fraserthefridge for coming down to support and @allenmao90 and @mr_sellwood for being there in spirit
and lastly to @emmajeffress to come all the way from Roxby Downs to see a small bench
Iโll now be working towards competing in all three lifts in June at @iron_underground
@biologiclabs @biologiclabs_mat @bodyworxperformance #powerlifting #competition #bench #benchpress #benchonly #gym #gymmotivation #fit #fitness #workout #work #instagood
Over the weekend @biologiclabs member @tomchaplin22 competed in his first powerlifting comp of 2018.
.
Click over to his profile to see his attempts! Well done mate.
.
#Repost @tomchaplin22 (@get_repost)
ใปใปใป
First comp of 2018 done and dusted my first bench only comp...I did miss squatting and deadlifting, but really enjoyed benching without any fatigue from squats
All attempts are shown, I opened with 145kg, then jumped to 152.5kg on my second and finished with 157.5kg on my third, which is a massive bench PB in comp
was an awesome day at @brisbanenorthbarbell a really well run event and I look forward to competing there again in the future
Big thanks to @fraserthefridge for coming down to support and @allenmao90 and @mr_sellwood for being there in spirit
and lastly to @emmajeffress to come all the way from Roxby Downs to see a small bench
Iโll now be working towards competing in all three lifts in June at @iron_underground
@biologiclabs @biologiclabs_mat @bodyworxperformance #powerlifting #competition #bench #benchpress #benchonly #gym #gymmotivation #fit #fitness #workout #work #instagood
Our client spotlight this week is Peter.
.
Peter came to see @codyrusept to improve his health.
.
Peterโs a type 2 diabetic. 18 months ago he made a commitment to train twice a week and walk for 3-4 times a week outside of training. Currently Peters blood glucose readings are perfect, BF% is continually dropping and heโs stronger than ever.
.
Current 1RMโs:
Squat: 136kg
Bench: 100kg
Deadlift: 142kg
.
Best piece of training advice: Just do it.
.
Favourite lift: Thereโre all hard. Getting through a max set of squats or deadlifts with good form and execution is pretty satisfying though.
.
We find Peters journey very inspiring. At 60 years old heโs still pushing hard to stay healthy and strong. Limits only exist in our minds, Peter is living proof of this.
There is a lot happening around the studio over the next few weeks.
.
We are installing two bathrooms, a separate shower room, new kitchen/sitting room upstairs and fully automated lighting.
.
Weโre excited for all the extra space on the gym floor, and better amenities for our clients and members to use.
.
Thank you for your patience during this time! It will be awesome once itโs finished.
Coach @seanhobbsfit competed in his first powerlifting meet over the weekend. First meet and he took out first place overall. Well done Sean.
.
Go checkout his page to see all his lifts!
.
#Repost @seanhobbsfit (@get_repost)
ใปใปใป
First place at Ragnarok this weekend.. Missed 5/9 lifts due to not listening for the calls. Still managed to pull through to win overall. Lifts shown 230kg Squat 140kg Bench (Disappointed as I missed the first two calls and had to have a safe third) and a 290kg deadlifts as shown. (Not counted as bar moved slightly..) @ 92kg on the day @biologiclabs_mat @tomchaplin22
Coach @seanhobbsfit competed in his first powerlifting meet over the weekend. First meet and he took out first place overall. Well done Sean.
.
Go checkout his page to see all his lifts!
.
#Repost @seanhobbsfit (@get_repost)
ใปใปใป
First place at Ragnarok this weekend.. Missed 5/9 lifts due to not listening for the calls. Still managed to pull through to win overall. Lifts shown 230kg Squat 140kg Bench (Disappointed as I missed the first two calls and had to have a safe third) and a 290kg deadlifts as shown. (Not counted as bar moved slightly..) @ 92kg on the day @biologiclabs_mat @tomchaplin22
Coach @seanhobbsfit competed in his first powerlifting meet over the weekend. First meet and he took out first place overall. Well done Sean.
.
Go checkout his page to see all his lifts!
.
#Repost @seanhobbsfit (@get_repost)
ใปใปใป
First place at Ragnarok this weekend.. Missed 5/9 lifts due to not listening for the calls. Still managed to pull through to win overall. Lifts shown 230kg Squat 140kg Bench (Disappointed as I missed the first two calls and had to have a safe third) and a 290kg deadlifts as shown. (Not counted as bar moved slightly..) @ 92kg on the day @biologiclabs_mat @tomchaplin22
30 Brookes Street
Fortitude Valley
Queensland 4006