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.


Hey everybody!

So today i had chest, triceps and abs to do. Before hitting the weights in the gym, i took a Universal Nutrition Storm & SAN V-12 personal mixture of mine to get my body amped and ready for a hard training session.

After not being able to go to the gym for 4 days now, i was really excited about getting to lift some weights, so i started my regular warm-up routine, which i will show to you guys sometime soon on video.

I started with chest, followed by triceps and last i did abs. Here is what i did (haven’t included a few light warm-up sets):

Barbell bench press

Set 1: 10 reps 70kg/155lbs

Set 2: 10 reps 75kg/165lbs

Set 3: 8 reps 80kg/176lbs

Set 4: 8 reps 85kg/187lbs

Dumbbell bench press

Set 1: 10 reps with 26kg/57lbs dumbbells

Set 2: 8 reps with 31kg/68lbs dumbbells

Set 3: 8 reps with 34kg/75lbs dumbbells

Incline dumbbell press

Set 1: 8 reps with 26kg/57lbs dumbbells

Set 2: 8  reps with 31kg/68lbs dumbbells

Smith incline bench press (very high angle to hit the top of the chest area)

Set 1: 10 reps with 60kg/132lbs

Set 2: 8 reps with 62,5kg/138lbs

Set 3: 8 reps with 65kg/143lbs

Pullover (to hit my weak lower chest area)

Set 1: 12 reps with 21kg/46lbs dumbbell

Set 2: 12 reps with 21kg/46lbs dumbbell again

To finish off my chest workout, i went to the flye machine to open my chest up and bring more definition

3 sets of 12 reps with medium weights, i was just going for the feel of it and concentrating on contracting the chest muscle, not so much about how much weight i can lift/push.

Moving along to the triceps, at this point i’m very pumped and still have plenty of energy and excitement to continue with my workout


Weighted dips

3 sets of 10reps with only 5kg/11lbs as extra weight on my waist, but hey gotta start somewhere, right?

Two arm dumbbell extension seated on bench

3 sets of 8 reps with 36kg/80lbs dumbbell

Tricep cable pushdowns (narrow grip to bring the peak of my triceps out)

4 sets of 8 reps with 60kg/132lbs

Dumbbell tricep kickbacks both hands simultaneously

3 sets of 8 reps with 10kg/22lbs dumbbells

Feeling good and pumped, damn the pre-workout drink works great, loving it!

Gotta finish strong, so i did 4 different exercises for abs. I tried to have them all weighted, since i want mass and definition on my abs, big blocks. Tried to stay withing the range of 10-15 reps doing a total of 15 sets for the abs.

That’s it for todays workout, tomorrow i have upper back and biceps along with some cardiovascular/aerobic exercise. Be sure to tune back in and let me know how you’re doing with your training and dieting.

PS. sorry for not having any videos today, i was training alone. But in the future i will try to include video on almost every workout with a little spice 🙂

So take care and see you later!!!