Hello everybody!

So I’m writing about my Tuesday (7th of July 2009) training, i was yet to find a proper gym that i would find fitting for my training needs. So i had to settle for ANOTHER public gym, this one was a bit better but way too crowded, i actually went there at 12 noon to avoid that but didn’t help too much as people are not at work, specially during summer times. Well hey it’s a public place, so let’s stop complaining and start lifting some weights and continue with this fitness transformation process. I did a bit of warming up but nothing special as i wanted to get started.

Here is the workout i did:

Dumbbell flat bench press

Dumbbell Bench Press

Dumbbell Bench Press

Set 1: 10 reps with34kg/75lbs dumbbells

Set 2: 8 reps with 38,5kg/85lbs dumbbells

Set 3: 7 reps with 38,5kg/85lbs dumbbells

Note. I got a really good pump from these sets, I feel that I’m getting stronger each workout. Thanks to proper training, eating and adequate sleep.

Incline bench press

Incline Chest Press Machine

Incline Chest Press Machine

Set 1: 10 reps with 60kg/132lbs

Set 2: 8 reps with 70kg/154lbs

Set 3: 7 reps with 70kg/154lbs

Note. Didn’t like this exercise too much, but the other incline machines were occupied, even the incline bench was taken. So i chose to try this one out. So you gotta be flexible with your routine, specially in a new place and also to shock your muscles with new exercises hitting the muscles from different angles.

Bench press machine (weight plate loaded)

Bench Press machine

Bench Press machine

Set 1: 12 reps with 65kg/143lbs

Set 2: 10 reps with 75kg/165lbs

Set 3: 8 reps with 85/187lbs

Note. Felt my inner chest working and contracting nicely on this exercise, i like this exercise and every now and then i do it to ”spice” things up a little.

Dumbbell flyes

Dumbbell fly

Dumbbell fly

3 sets of 10-12 reps with 20kg/44lbs dumbbells

Note. Having a controlled motion is key to really contract the chest muscles without the help of too much momentum, and when coming to the top of the movement, really squeeze the muscles to involve every bit of muscle fibre. Remember not too stretch your chest too far out and hurt yourself, moderate good stretch is enough.

Close grip barbell bench press (to finish up my chest workout and fire up the triceps)

Close Grip Bench Press

Close Grip Bench Press

3 sets of 10 reps with 60kg/132lbs

Note. With this exercise i got to work my inner pecs and also get my triceps ready for some heavy lifting. Having balance during this movement is key, so plant your feet firmly to the ground and try to have a slow motion and elbows in close to your body with the exercise to really get the most benefit out of it.

Skull crushers for triceps

Lying Triceps Extension

Lying Triceps Extension

3 sets of 8 with 30kg/60lbs

Note. I was getting fatigued at this point, because i couldn’t lift the normal weights that I do and even this weight was really forcing the reps out of me, I actually needed some help with my last set as I knew I wouldn’t be able to do it by myself.

Overhead dumbbell tricep extensions (seated with back supported)

Overhead dumbbell tricep extension

Overhead dumbbell tricep extension

3 sets of 8-10 reps with 34kg/75lbs dumbbell

Note. Try to keep your elbows in to force the triceps do most of the work, however if you feel that you can’t do it, either decrease the weights (which i recommend) or let your elbows out as it will make it easier for you.  Back support is really important in this exercise.

Cable tricep pushdown

Cable Tricep Pushdown

Cable Tricep Pushdown

3 sets of 8 reps with 60kg/132lbs

Note. I really like this exercise as i can squuze the triceps and contract them really well. I feel that this exercise is great for both size and definition for getting the ”horse shoe” triceps. But this time, the cable machine was really old and not properly maintained, so didn’t really enjoy the exercise this time.

Dumbbell tricep kickbacks

Dumbbell tricep kickback

Dumbbell tricep kickback

3 sets of 8reps/per hand with 15kg/33lbs dumbbell

Note. I love this exercise and find it to be a great exercise for bringing shape and definition to my triceps, make sure that you lock your elbows high next to your body and squueze on top of the movement for a second before letting it back down. This was my last tricep exercise for the day. Only abs left for the day.

Abdominals

Ab crunch machine

Ab crunch machine

Ab crunch machine

6 sets of 8-15 reps, starting off with higher reps and lower weights and pyramiding to my heaviest set. Weight was in between 40kg-80kg/88lbs-176lbs.

Note. As mentioned in some previous post of mine, that I have been doing weighted ab exercises to really build strong and thick abdominal muscles.

Also did some different variations of abdominal exercises that i do and try to create as i go along. I try to use weight plates or dumbbells for these exercises also. I will soon post videos and pics of those too.

Copyright: Gif pictures are courtesy of http://www.exrx.net. Own illustrative exercise pics will be up soon as mentioned before.

Hello everybody! So yesterday (Sunday) was time to workout the legs. I gotta admit that i have mixed feelings, when it comes to leg training days, i dread it since i know that I’m gonna destroy my muscles with hard training and going to be sore as hell the following 2-3 days, but on the other hand excited to lift heavy weights as my legs are my strongest body parts by far. As i have mentioned previously, i don’t take any pre-workout supplements before leg training, because the pumps would be too painful and i would start cramping. I just drank 1 liter of pineapple juice before and during my workout to keep my energy level high.

I warmed my body up by doing 10 minutes on the cross trainer

Warm-up on crosstrainer

Warm-up on cross trainer

After which i did some explosive stretches lightly to wake my muscles up, i usually don’t do conventitional static stretches BEFORE my workouts, but i do light static stretches to the muscle I’m working in between sets and after workouts at home.

Let’s get to my workout:

Leg extensions light (to warm my knees up)

Leg extensions for quads

Leg extensions for quads

2 sets of 15 reps with 50kg/110lbs

Deep squat (same as traditional squat, but i go really deep to shock my leg muscles and get more muscle fibers involved)

Deep squat

Deep squat

Set 1: 10 reps with 80kg/176lbs

Set 2: 10 reps with 90kg/198lbs

Set 3: 8 reps with 100kg/220lbs

Note. I did the reps in a slow, controlled fashion. Slower than normally, to force the muscles to work and not have any momentum helping my lift the weights up.

Wide squat (sumo squat)

Wide squat (sumo squat)

3 sets of 8 reps with 90kg/198lbs

Note. In order to do this exercise correctly, make sure that your knees and feet are pointing to the same direction from start to finish of the exercise, your feet should be pointing outwards slightly.

V-squat machine ( i rarely do this, just wanted a bit of a different angle to work my quads)

V-squat machine for quads

V-squat machine for quads

Set 1: 12 reps with 60kg/132lbs

Set 2: 10 reps with 75kg/165lbs

Set 3: 8 reps with 85kg/187lbs

Note. I tried to position my feet fairly down on the machine platform to target my quads more instead of my hamstrings.

Seated leg curls for hamstrings

Seated Leg Curls

Seated Leg Curls

3 sets of 12 with 50kg/110lbs

Note. I have trouble with putting up big weights with hamstring exercises, i have to work on that more. To hit the hamstrings from a different angle during this exercise, make sure your feet are pointing forwards instead of upwards, you will notice a difference and the weight will become heavier. This reduces the help you receive from your calves and relies more on the hamstrings alone.

Dumbbell deadlifts

Dumbbell deadlift for hamstrings

Dumbbell deadlift for hamstrings

3 sets of 10 reps with 26kg/57lbs dumbbells

Note. Gotta remember to stick your butt out to keep your back straight throughout the movement and slight bend in the knees are ok, have control over the dumbbells and really feel your hamstrings stretching and working. Don’t over-stretch your hamstrings as you might pull a muscle.

Seated calf raises

Seated Calf raise

Seated Calf raise

6 sets of 12-15 reps with increasing weight, starting from 40kg/88lbs pyramiding all the way to 70kg/154lbs.

Note. As mentioned, i do calves in a two-motion phase, i push 60% and pause for a split second then squeeze the remaining 40% of the movement. I do this to really cut my calves in two and have a noticeable peak to it. You guys should give it a try.

Last but not least abdominals:

I did weighted crunches, leg raises, some ab machines etc. I tried to go heavy on them, to develop my abdominal muscles and force them to grow. As for the last years i have done abs without weights for the most part, and like any other muscle they need resistance to grow bigger.

That’s it for my workout from yesterday. Tried my newly bought HD camcorder, not sure if it’s really any good, gonna try to have somebody take some clips of me to post here or gonna have to buy another one, that is better.

Remember keep training hard and stay motivated, don’t slack off. Sometimes it’s easy to miss practices and eat junk food since it’s summer, gotta have self-discipline. Make promises to yourself that you can keep, but even if you break them, don’t feel to bad about it, just make sure not to break too many promises! 🙂

Copyright: Gif pictures are courtesy of http://www.exrx.net. Own illustrative exercise pics will be up soon.

Hey guys,

On friday i did upper back, traps and abs. I had a great day outside the gym, so i automatically assumed that it would remain at the same level, when i would go to the gym. How wrong was I, I wasn’t satsified with the gym i have been going to lately, so since i didn’t have an active membership since wednesday 1st of July. I thought to myself, that hey i still gotta workout, so decided to go to a public fitness center like a YMCA type facility. I can honestly say i had the worst workout of my life, no air circulation, crappy equipments etc. etc. I was so actually hurrying to finish my workout and left it a bit short. So I NEED to find a good gym fast, as i don’t wanna go back to that gym.

But hey at least i grined through the workout, here goes:

Upper back

Wide grip front pulldown

Wide grip front pulldown

Wide grip front pulldown

Set 1: 10 reps with 70kg/154lbs

Set 2: 10 reps with 75kg/165lbs

Set 3: 8 reps with 80kg/176lbs

Seated Row

Seated row

Seated row

I only managed to squeeze 2 sets of 10 reps with 90kg/198lbs.

Note. Machine was really old and unreliable, so i chose to move on.

T-Bar row

T-Bar row

T-Bar row

Set 1: 10 reps with 60kg/132lbs

Set 2: 8 reps with 70kg/154lbs

Set 3: 8 reps with 80kg/176lbs

Note. I enjoyed this exercise, as the machine was working fine. So i pushed 3 really good sets out of this one. Felt a bit better at this point.

Dumbbell Shrugs for traps (trapezius)

Dumbbell shrugs

Dumbbell shrugs

4 sets of 10 reps with 41kg/90lbs dumbbells

Note. Wanted to go heavier than normally and in a sense punish myself for not having a good workout. I gotta admit, that at this point i was happy that i did most my exercises that i was supposed to, but couldn’t bare the thought of staying there and doing abdominals, so i decided to do them at home later in the evening.

Abs

I usually do abs with weights to develop the abdominal muscles and make them thicker, but since this time i was gonna do abs at home, i tried to do different varieties of crunches etc. for a total of 250 reps. Guys remember, that the number is not the most important thing, you have to control your body and it’s motion to actually feel the muscle working and contract the muscle properly, without too much of a swing action.

Anyway enjoy your weekend guys, keep training hard and eating healthy. Remember that a little cheat meal or snack is ok 1-2 twice a week, to keep the mind sane 🙂

Copyright: Gif pictures are courtesy of http://www.exrx.net. Own illustrative exercise pics will be up soon as mentioned before.

Hello again everybody,

Posting my shoulder and abs workout from thursday, which i actually have videos of also, just need to get the clips from my friend who took was kind enough to take the clips with his Iphone.

I started by taking my pre-workout supplement drink, which is a mixture of two great supplements (Universal nutrition’s Storm & SAN V-12), a year ago i combined these two products and although they have similarity in ingredients, i personally feel that they give me a bigger boost together than alone.

So even before getting to them gym, on my way there from the beach to the gym i was EXCITED to workout. Couldn’t wait to hit the weights, what can i say the sunny weather does that to me, gives me an amazing amount of energy.

Enough talk and let’s get to the workout:

Dumbbell shoulder press ( only difference, which you will see from video when posted, that i take my arms down to a 90 degree angle and not lower than that).

Dumbbell shoulder press

Dumbbell shoulder press

Set 1: 10 reps of 20kg/44lbs dumbbells

Set 2: 10 reps of 23,5kg/52lbs dumbbells

Set 3: 8 reps of 26kg/57lbs dumbbells

Set 4: 8 reps of 26kg/57lbs dumbbells

Standing barbell behind the neck shoulder press (picture is seated)

Barbell behing the neck shoulder press

Barbell behing the neck shoulder press

Set 1: 10 reps of 40kg/88lbs

Set 2: 10 reps of 45kg/99lbs

Set 3: 8 reps of 50kg/110lbs

Dumbbell lateral raises

Dumbbell shoulder raises

Dumbbell shoulder raises

3 sets of 10 reps with 13kg/29lbs dumbbells with very strict form and controlled motion, as to limit the movement of my upper body hence decreasing the involvement of other muscles than the shoulders.

Front dumbbell raises (with a slightly different angle, that you will see when the video is posted VERY SOON)

Front shoulder raises

Front shoulder raises

3 sets of 8 reps/per hand with 13kg/29lbs dumbbells

Note that with these last two exercises i’m not going for strength and power, so i try to have a weight that is heavy enough but that i would still be able to do my reps in a controlled motion, to target the shoulders specifically.

Last exercise for the shoulder was seated rear shoulder machine

Rear shoulder machine

Rear shoulder machine

3 sets of 10-12 reps with varying weights, not paying much attention to the weight, although i do try to increase it regularly to increase the intensity. I really like this exercise as the rear deltoid muscle is hard to hit, with this exercise one can easily isolate that muscle without being able to do a mistake as the machine doesn’t allow too much extra movement beyond the range of motion designed for that muscle from that position. U guys should try it out, if you haven’t already.

Then i moved along to abs, where i did 4 different exercises, all with weights for increased resistance or i was doing some abdominal machine. I keep changing my abdominal routine rapidly, so my muscles get attacked from all different angles. I go fairly heavy weight, did a total of 4 different exercises, 12 sets alltogether and 250 repetitions. U do that math and divide them as you wish for your program. Abs should be trained just as any other muscle, don’t to countless repetitions. Try to do between 8-15 reps, that’s more than enough with proper technique and enough weights to force the muscle to respond and work hard.

That was it for that workout. I still gotta post the Chest and Biceps/Triceps superset workout which i did on friday, which was amazing and intense. Aaaand i gotta post todays (Sunday 28th June 2009) Upperback, trapezius and abdominal workout, which i also have video of. Make sure to come back and check them out. Until then, keep training hard, eating clean and sleeping a lot. 🙂

Copyright: Gif pictures are courtesy of http://www.exrx.net. Own illustrative exercise pics will be up soon as mentioned before.