 Good. Wow. You get a bit of an active brain. It actually feels like it actually works your back. Just squeezing every last bit of juice in the eye. Must be the lighting in here. My name's Haley. I'm Jayden. And we are here today to train with Zach. We won an online giveaway with EHP Labs. I started my fitness journey about five, six years ago. I'm training with my mates. So I recently started with a coach myself. So I'm just doing my first bodybuilding competition in two weeks. I started training about three and a half years ago. And I really just start just to move my body. And then I just fell in love with the process. Like losing weight and gaining muscle. And it's just become such a huge passion of mine. It depends on the water as well. Thank you. You have no choice but to just have it like that now. No. Reactions to the flavour too. First time trying fancy soda. Cheers. That'll be probably pretty strong isn't it? You got like six drops of water. That's so good. It's nice, hey. I've already had like two scoops of psoriasis. So we're going to have to smash it. We're going to be hot. Today we're going to start with a lap pull down. This is one of my favourite exercises. To warm up the back especially. Saying just off camera before, my style of training is a little bit different. So we're going to take a lot of, I guess, special attention to the negative. So really slowing down the negative on the way up. We're going to take a pause at the top and the bottom of every rep. So like usually people will pause at the bottom and squeeze and then they might accelerate out but what we're going to do is pause at the top, squeeze down, pause at the bottom, slow up. So you'll see what I mean when we get into it. I'll do the first set and we're just going to keep adding weight until we hit that. Probably eight reps is our working weight here. So as soon as you fail at eight, that's enough. Now in terms of the grip, I'm just going pretty much just wider than shoulder and I'm going to keep my elbows pretty much kind of like what's that, rotated this way, so forward. Squeeze hard and we're just going to stop there, break the momentum, slow, feel it in the lats, stop, squeeze again. Also a tip with this one, do you ever find sometimes you're training backing your arms and forearms? Do you ever get that, you feel it a little bit? Yeah. Yeah, just play around with the grip. I just keep a bit of like a hook like that and I try not to squeeze it. Just kind of like let it just sit there. Keep the same weight. Do you want to jump on? Yeah, geez. You are definitely about to step on stage already. Yeah. So let's get it even a bigger pause on each end. So pause, stop fully and then squeeze. Pause, slow up, squeeze. Nice. Even slower up. I don't like stopping now. Nice. Do a couple more. Good. Yeah, we'll go heavier. That's why my elbows are a bit flared out because that's heaps of lats and then coming up just like that. Elbows tight the whole way, but you can do these however you really like. Just make sure we keep the elbows tight with a lot of that lats squeeze. Even though it felt heavy. The back's insane dude. Crazy. Really? Must be the lighting in here. That's perfect. Squeeze. Let's get a little bit slower out of here. That's it. Good. Elbows nice and tight. Sweet. Have a rest. We'll go heavier. Do them a little bit differently. It's more like it's cross spin like a pull over in a row pretty much. So hips come back. It's like the normal stretch. Squeeze. That's light. See how that feels? Nice. Keep the elbows nice and tight even with the body too. Yeah, perfect. Ready to bring my hips forward? Yep. Nice. Yeah. Yeah, just watch it. It's really easy to hinge here so just keep them. Yeah, because like if you hinge your hips there then all the weight tries to go on your lower but if you keep it like, yeah. Yep. Easy. Yeah. Feeling? Yeah. Yeah, that was some good contraction man. Yeah, it hurts. But I find like especially when you get, when you practice doing those things and you start to see all these weird like flat striations and trellis when you get lean on you see all this like, like your quads, like you see the quality of the muscle you're like, shit. Keep it on the back the whole time. Don't let it, don't let it up. So then every point of the rep has to be painful in some respect. You know, same with chest, same way. And then you learn after a while, I mean I do like just to stop, say bouncing out of things, stop me from momentum, accelerating stuff like that because you know that that makes it a bit easier for you. Do a couple of shoulders. Yes please. What was actually the first pressing or a race? Because I'm pretty... Keep pressing, Joss. Yeah? Right there. Sweet. Do you want to do a dumbbell? Yeah, dumbbell. Yep. I just couldn't find any other way to go. Control. Good. Doesn't matter if you get three or four, whatever, doesn't matter. Squeeze. Nice. Just to there. Good. What's that? What weight are you going? I'll go 14. 30? Haha. Shock the body? Nice one. Shock the body, alright? Yeah. My arm's giving up. Arm's giving up? Really? You can choose my weight. Which one? Which one? 30. Sure. You twisted my arm. What weight do you usually do? Okay, cool. Yeah. Pause. Squeeze with the shoulder. Good. Good. Good. Keep it on. There you go. Feel the difference? Yeah. Yeah. Keep it like that. So if you have to limit your range, that's fine. Nice. Just keeping the shoulder. Good. Yeah, it's kind of like you're almost flexing the shoulder on the way down. That's like what it feels like. Easy to flex on the way up, but it's hard to keep it in there on the way down. Just squeezing every last bit of juice I've got in there. Done? Yeah. Happy with it? Yeah. Smashed it. Thanks, man. Yeah. That was good. Legs are shaking even. You guys did really well as well. I mean, obviously because you experienced trainers, but it's good because you did a different style as well. Well, no, I learned something, you know? Yeah. That's good. It's cool when you learn something, so you think, like, oh yeah. Yeah, well, I personally love it. Some people don't like to try new things, just because I don't know why, just not a fan of it. But I love it. If there's something that I'm not doing, then I want to, like, I'll always try it. So, like, good on you guys for giving it a go as well. Yeah, cool. You actually smashed it. Yeah. That's a wrap, I reckon.