Hello everybody, so as promised that i will soon post videos of my training. Just click on videos and watch a little something from my chest, bicep & tricep superset workout. Hope you like it, i plan on taking videos with a high definition camera soon, as soon as i have time to buy a HD camera. So i apologize for the video quality.

Also i will add more tips and advice videos about training, dieting and my progress in general soon. So keep coming back for me, as i will keep giving more everyday.  By the way i had an amazing chest and shoulder workout, to finish it off with abs. I will post a fully detailed workout post within a day.

Go check the videos out and let me know what you think? Would appreciate it.


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.

Hello everybody,

So this is a late post of my wednesday workout, which i was dreading since i usually hit the legs very hard and my muscles become very sore for the following 3-4 days. But hey, that’s the price you gotta pay for striving to achieve big things, right?

So i started my workout by warming my legs up doing a 5 minute light cardio and some explosive stretches to prepare the leg muscles for the up-coming workout. I didn’t take my usual pre-workout supplement mix, because i usually get a huge pump from leg workouts, so didn’t need more than that.

So let’s go to my workout:

*Barbell squats

Squat exercise

Squat exercise

Set 1: 12 reps of 80kg/176lbs

Set 2: 10 reps of 90kg/198lbs

Set 3: 8 reps of 100kg/220lbs

Set 4: 8 reps of 110kg/243lbs

Set 5: 8 reps of 120kg/265lbs

Set 6: 8 reps of 130kg/287lbs

*Sumo squat (variation of normal squat, with wide stance and feet pointing outwards towards where your knees are pointing, will post a picture of this also).

3 sets of 8-10 reps with 90kg/198lbs

*Barbell lunges

Lunge exercise

Lunge exercise

3 sets of 8 reps/per leg with 50kg/110lbs

Note. Gotta be careful with the weights in this exercise as you can easily pull a hamstring muscle,trust me as it has happened to me a few times.

Seated leg press machine

Leg press

Leg press

Only 2 sets of 10 reps, didn’t really pay attention to the weight as i was feeling the machine out, since it was a seated leg press. I usually do the traditional leg press. I went fairly heavy though, that i wouldn’t be able to do 12 reps with the weights.

Leg extension machine

Leg extensions for quads

Leg extensions for quads

3 sets of 12 reps with 50-60kg/110-132lbs on the weight rack, increasing towards the last set. I wasn’t trying to go really heavy anymore at this point, just trying to get the feel and develop the peak, just above the knees.

After finishing the hardest part being the quads and hamstrings, i finished the workout session with 2 different calf exercises, which are the following:

Standing calf raise machine

Standing calf raises

Standing calf raises

4 sets of 12 reps with 120kg/265lbs on the weight rack

Note. I would do the reps in two motion phase, first i would do 60 % of the full motion, then squeeze the remaining 40% after a split second pause. I have come to experience that this brings the peak out of my calves much better and i get a better burn through this.

Seated calf raise machine

Seated calf raises

Seated calf raises

5 sets of 12 reps with 80kg/176lbs on the weight rack

Note. As mentioned previously in the standing calf raises, i would also do this exercise in a two motion phase to get a better burn and higher calf peak with that.

So that was it for my legs and calves workout, i was very tired at the end of the workout. I had been at the beach all day long, so needed rest badly.

Good news!!! I got videos of most of those exercises mentioned above, so very soon i will post them here. From now on, i will try to have videos of most of my workouts.

Copyright: Illustrative gif pictures are courtesy of http://www.exrx.net. I will post pics of exercises that i will have taken myself soon and videos will be posted regularly from now on.