Hey guys,

Couldn’t wait to go to the gym and have a great workout once again and getting one more step closer to to achieving my ultimate fitness transformation, i hope you are also excited and motivate to have some goals of yours, no matter how small or big. Since we are only competing with ourselves by always trying to improve ourselves physically and otherwise in life

So let’s get to the workout today i took my usual pre-workout supplement mixture (containing nitric oxide, creatine malate etc. will tell more some other time) 30 minutes before my actual workout for the day.

Started off with my usual 10 minutes of warming up by doing 5 minutes on the treadmill and then warming up my body (muscles and joints), but i don’t do static stretches as it’s not desired before your actual workout, only immediately after your workout or even some hours later. However i do very light stretches in between sets for that specific muscle i’m currently training.

Actual workout for the day(will add pictures to all exercises very soon and video also):

Upper back (using lifting straps to help with my grip)

Pulldown to the front with a wide grip

Set 1: 10 reps of 70kg/154lbs

Set 2: 10 reps of 75kg/165lbs

Set 3: 8 reps of 80kg/176lbs

Set 4: 8 reps of 85kg/187lbs

Seated row with a narrow grip

Set 1: 10 reps of 80kg/176lbs

Set 2: 10 reps of 90kg/198lbs

Set 3: 8 reps of 100kg/220lbs

Bent-over row with a dumbbell (one arm)

Set 1: 10 reps of 31kg/68lbs

Set 2: 10 reps of 38,5kg/85lbs

Set 3: 10 reps of 41kg/90lbs

Close grip lat pulldown with a lever machine (SOON a picture will explain it better)

3 sets of 10 reps with varying weights, didn’t pay attention to weights on this one as usually at this stage of my back workout i try to go for the feel, as in the beginning i go more for strength and mass.

Some people do traps right after the back workour, i tend to leave it until after i’ve finished my biceps workout, so let’s get to that.

Biceps

Z-bar (barbell) bicep curls

Set 1: 10 reps of 30kg/66lbs

Set 2: 8 reps of 35kg/77lbs

Set 3: 8 reps of 40kg/88lbs

Set 4: 8 reps of 45kg/99lbs

Alternating dumbbell bicep curls with a twist (Bring the peak of bicep out)

Set 1: 8 reps of 18,5kg/40lbs dumbbells/per arm

Set 2: 8 reps of 18,5kg/40lbs dumbbells/per arm

Set 3: 8 reps of 18,5kg/40lbs dumbbells/per arm

Z-bar preacher curls

Set 1: 8 reps of 30kg/66lbs

Set 2: 8 reps of 30kg/66lbs

Set 3: 8 reps of 305kg/66lbs

Crucifix bicep curl on cable machine ( finish the workout out with exercise that blasts the peak of the biceps, love it!)

3 sets of 10 reps with 20kg/44lbs on each side of the cable machine weight rack

Last but not least the trapezius muscle

Traps

Dumbbell shrugs (6 reps erect posture and the last 6 reps with a slight lean to hit a different angle)

6 sets of 12 reps with 40kg/88lbs dumbbells

Oh my god, i felt so pumped at that point. My biceps were looking huge compared to normally and vascular, i feel like my pre-workout supplement and training is working. At this point, i’m happy and still VERY motivated, hope you guys are also and talk to you soon about the next training session which will be legs, calves and abs. I’ll try my best to finally get some pics and video posted from the workout session.

Anyway i’m off to eating some good, healthy food and just relaxing. Visualising my body transforming and becoming a fitness muscle beast. 🙂

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