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.


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.


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.


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


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. 🙂