Keir Murray PT

13/10/2026

What may you use the Smith machine for?

This was last Thursday; it is now Tuesday, and my hamstrings are still that good soreness, a.k.a. DOMS.

The Smith machine has a fixed up-and-down bar path, which helps with form and ex*****on for exercises that can otherwise be done with free weights, i.e., a barbell, moving in the same vertical fashion.

Choosing an RDL on the Smith machine eliminates a problem I have seen when doing the same exercise with a barbell. With a barbell, it travels forward when lowering because it isn't fixed in place. Over time, practice can correct this, so your control is close to the Smith machine's bar path.

With the Smith machine, from that starting position standing tall, try keeping the bar above the middle of both feet, roughly where you'd tie your shoelaces.

It stays above the middle of your feet when hinging, during the pause at the bottom, and when reversing the hinge; squeeze your butt on the way up.

Keir Murray PT

05/10/2026

Place an apple on your belly button and take a bite.

There’s a cue to help you squeeze your abs during the Cable Crunch.

How to perform the Cable Crunch (facing the pulley).

At a cable station, attach a double-ended rope to the cable pulley and select an appropriate weight for the given rep range.

Kneel on the ground and adjust the cable pulley so that the rope handles are at the height of the top of your forehead.

With your knees hip-width apart, stack each knee directly beneath the hips. Each leg should create a 90-degree angle.

Grab the rope so each hand holds an equal length, and bring the ends into contact with your forehead. Bring your elbows toward each other so they line up with your upper legs.

Lean slightly forward at the hips (we can be particular; about 15 degrees), keeping your back upright. This will be your starting position.

Now, take that apple and bite (or crunch) it with your belly button. Keep biting the apple as you round your back, keeping the rope attachment in contact with your forehead, all the way toward the floor.

When your elbows contact your legs, hold for a second, and then slowly reverse the movement as if you're reopening the belly button to take yet another crunch of the apple, returning to the starting position.

Keir Murray PT.

03/10/2026

Kneed a rest?

This single rep was the last of eight in the first set; it was my most reps at this weight using the V-squat machine.

This exercise stays in my program (because I enjoy it, and consistent tracking has helped me track my strength history so I'm not guessing what weight to use for common rep ranges).

How will I tackle the 2-3 sets next week for the same workout?

For the next few weeks, I'm going to lower the weight on my first set and prescribe a higher rep range of 10-12 for all 2-3 sets. Previously, my first set was 6-8 reps, and the next set or two was around 10-12.

I could attempt an extra rep or two at the same weight, or increase the weight while staying within a 6-8 rep range.

This lets my joints, especially my knees from squatting, catch a break and not handle heavy loads consecutively by lowering the weight to a lower percentage of my 1RM.

Soon, I'd return to a higher intensity by increasing the weight only slightly more than I had for 6-8 reps, aiming to reach 6-8 reps again.

Keir Murray PT.

01/10/2026

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As a Qualified Level 2 Gym Instructor and Qualified Level 3 Personal Trainer since 2024, I've gained experience and would like to continue. If you've chosen me for personal training, I'd appreciate it if you could please leave a review of your experience.

I set up a Google Business Profile, and you can leave a review there; I'd like reviews, but more importantly, honesty. I'd value your honest opinion and feedback to help me improve my skills and others' experience.

Thank you.

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23/09/2026

Monday, Tuesday, Wednesday, Leg day...

You, reading this, probably plan and know your day ahead. The same goes for a fitness programme: knowing what you're doing in advance helps you stay in control.

It would make workouts quicker because you know what exercises are to come, and progression, i.e., stronger lifts or more reps performed, can happen more often because you'd have tracked the previous weight used and reps completed for repeated exercises when you can make it to the gym.

One recurring exercise for me is the leg extension.

Keir Murray PT.
Would you like support with your health and fitness? You may always DM me.

18/09/2026

Have you tried doing a seated shoulder press like this before?

The exercise I'm doing here is the machine shoulder press.

As I neared the end of the set, my front delts began to fatigue, and I made the following error, which you may be making too.

Automatically, my body would want the next best way to keep moving this weight, and that's with my chest.

However, I do this exercise primarily for my shoulders, and I would rather not turn it into an incline bench press.

Look closely at my lower back.

Notice how my lower back did start to arch to bring my chest and upper body into the mix, almost as if I were rotating to lie at an incline, as I would with an incline bench press.

You may want to try this: keep the bench flat. This setup, with no backrest, makes my core work hard to keep my torso upright and stable, and can protect my back.

Because there's no back support at a very slight incline (not truly 90 degrees), I can no longer use the incline to support me while lifting the weight, since my upper back has nothing to press against.

Therefore, expect to use less weight as you shift to pure pressing strength of the shoulders.

This advice doesn't mean you should stop doing the exercise with back support in place; if a backrest has to be in place, whether with a machine, barbell, or dumbbells, keep your torso in the same position as it would be handled had you tried it without a backrest.

Squeeze your glutes, brace your core as if a punch or kick is coming to the stomach, and keep your head upright, aligned with a natural neutral spine.

The moment your shoulders struggle to shift the weight upward when training to failure, call it a set.

Keir Murray PT.
Would you like support with your health and fitness? You may always DM me.

10/09/2026

Leg Day.

1. Hip Thrust Machine - 1 x 8-10, 1 x 10-12.
2. Leg Extension - 2 x 8-10, 1 x 12-15.
3. V-Squat - 1 x 8-10, 1 x 10-12.
4. Seated Leg Curl - 1 x 10-12, 2 x 12-15.
5. Leg Press Calf Raise - 2 x 12-15, 1 x 15-20.

Gym Tip: When doing the Leg Extension, bend each ankle so your toes point upward, and hold them this way through the entire set; Imagine you're dragging the heel of each foot along the ground, then up the wall in front of you until your knee is fully extended, or nearly so. This ensures each leg isn't swung, and such a controlled movement maintains tension in your quads.

Keir Murray PT.
Would you like support with your health and fitness? You may always DM me.

08/09/2026

Push Day.

1. Standing High to Low Cable Fly - 1 x 10-12, 2 x 12-15.
2. Machine Incline Bench Press - 1 x 6-8, 2 x 10-12.
3. Machine Shoulder Press - 1 x 8-10, 1 x 12-15.
4. Standing Cuffed Lateral Raises - 1 x 10-12, 2 x 12-15.
5. Standing Low Pulley Overhead Tricep Extension (Rope Extension) - 1 × 8-10, 2 x 10-12.
6. Ab Crunch Machine - 1 × 10-12, 1 x 12-15, & 1 x 15-20.

Gym Tip: Although this isn't a push exercise working the chest, triceps, and/or front delts like those shown before, if you're following a programme where different days target certain movements/muscle groups (e.g., Push/Pull/Legs), spread abdominal exercises throughout the week across different workouts.

Keir Murray PT.
DM me if you're interested in support for your health and fitness.

07/09/2026

Standing Cuffed Lateral Raise.

I want to play a game.

I don't actually, but it's what comes to mind whenever these cuffs are on. I can't help but think Jigsaw has kidnapped me.

Start by letting your arms hang at your sides. Notice that natural bend at the elbows; keep them that way and bring the elbows no further than shy of the ribcage. Begin the raise by bringing your elbows away and upward toward the ceiling until each arm is parallel to the floor. Pause for a second and slowly reverse the movement back to the starting position.

Give this movement a go for 2-3 sets of 12-15 reps.

Keir Murray PT.
DM me if you're interested in support for your health and fitness.

02/09/2026

Exercise mustn't need to go over your head.

As with many other exercises, there are alternative ways to perform its movement pattern, whether by changing body position or swapping equipment.

A favourite arm exercise of mine is an overhead triceps extension exercise. Likely done with a dumbbell or at a cable station with an attachment, e.g., a rope.

Simply swapping a dumbbell for a kettlebell, or lying down rather than standing, as seen, illustrates how different equipment can be adapted and used to keep you exercising, especially if the usual equipment is occupied.

Keir Murray PT.
DM me if you're interested in support for your health and fitness.