Power freaks and want to bee’s

So what are you do you train hard do you live yourself out in between the steel are you a hardcore muscle builder? I am and you know what I look like a wanna be My arms are small, my chest is skinny and I generally just aren’t happy with my size. So I have done extensive research and tested a lot of stuff trust me a lot of stuff. So for the last year or so I have seeing some good results (Just don’t tell me) I keep myself as small as possible in my mind so that I can keep pushing harder and keep pushing more. I think I do it in everything I do; it does sometimes cause some level of depression but, he, you got to be good and ready for this game. So I follow me and my progress and maybe you can learn something or you can post comments send me mail and I can learn from you.

So today I want to share a few little tip I have on the bench-press which has worked for me so far,

Doing it in full controll using your full range of motion does wonders. I Make sure to control my breathing and focusing on bringing the weight down slowly as well as actually pushing it up in the air, I also like to train two sets as heavy as possible and then do a third set where I take slightly lighter weight and making sure I work it good I roll the weight just above my chest in a circular motion just to kill the last little bit of pectoral muscle left. And then the most significant piece of advice from me is that I train my chest at least 3 or 4 times a week and it gets rock hard and starts pushing up.

A new thing I have also started trying out this week is doing a multi-rep for each rep I lower the weight down to my chest so it touches my chest then I just work it up about 7-10cm’s and bring it back down and complete the full range of motion. On this however I will only be able to let you know in 3 or 4 months what effect I get from this new little effort all I can say is it really burns you out. Quickly

Train Away

So back to last nights training, ( I can Upload images again) Yes So after my previous post with the benchpressing I move on and I do Shruggs. I use a 100 kg's slightly more than 200 pounds I focus on doing 15reps, but my hands give in before my Trapezius muscles do but I can finish the excersize. My hands then also gets quite a workout already.

I move along to the next excersize. Shoulder Press Excersize: Here I dont go as Heavy, I train a little lighter as it is dangerous with freeweights so I do only 50kgs-110 Pounds.

Now by this time I am already sweating and blowing quite a bit. (I still have not yet quit smoking) I pull all the energy I have left in my upper body to do some chins. This excersize also hurts your back slightly. I have sufered from severe back pains every now and then in the past due to overtraining. Now with a good strech and warm up it doesnt get hurt that easily. With the Chins I train with 50kg's(110 Pounds) I enjoy this excersize as I can feal it burns in the front shoulders (Which I dont Have much off) and then it kills the trapezius burns slightly on the triceps and just pump up the Biceps up. a very good way to make sure all the support muscles is also getting stronger.

So By now I am alsmot dead I have to keep motivating myself with the great lifts I am getting done. The mind is always the one giving up first.

So I move on to the smaller muscle groups. I throw the biceps into 1st gear and burn them hard I cant do 15 straight reps so I do 2 sets one of 12 and the next one of 8 to get the ultimate pump.The pump in any excersize is very important I will explain in my next post why? for my Biceps I use 45kg's - 99 Pounds

So by now you can imagine a unfit chunkey monkey like me Now the fat is burning out the sweat is rolling now I know I am in a perfect training State I decide to hit my forearms with some curls I normally do the crunches but working with weight you can train more specific areas. I only do wrist curls I use 40 Kg's ( 88Pounds) and keep it very clean otherwise you could hurt your wrist.

So done with the wrists I take A little break not too long I break for about 30 seconds to 1 minute between sets, depending how much weight I have to move and change etc.

I move outside like I said I dont really have any tools to train my legs with so I train them with some watercans about 25Kg's a side I do some squiats and the I go right ahead do some clave raizes you have to remember I am only doing one set of each excersize as heavy as possible.

and then Calve Raizes

So Now that the upper body has rested a bit I can finish off with some last few excersizes. I do my lats with the same water cans same story focussing on the pump in the muscle.

Almost done, bare with me at this moment you have to keep focussed. when I reach this stage I cut everything out I dont talk to anyone I dont think anything but Muscle bigger train harder nothing else as your mind would really want to cop out by now. I know mine does I just keep focussed make myself angry and push more. I take my tricpes on they are nice and warmed up I leave them till this spot as they get relatively tired from the bench press, they can rest a little but they also have to train hard. I train them two sets

First set I do Tricep Presses withlightweight 15kgs for both (33 pounds).

you can see from the above pic even my eyes are pulling so My body is slightly strained, No Quiting here have to push on I go to tri extensions very nice to kill the arms with. I use 15kg 33 pounds Per arm here and same story 15 reps.

Now last excersize and then dead have to clean first though I just finish myself off with some Chrunchies I do 50 only tonight with 5Kgs on my chest (almost 12 pounds) and that is it Im done. What I will do is Every day I will tackle each one of these excersizes and explain how I do them what you could do extra and how it fits into the whole Bodybuilding saga. Excellent. whatch this space. and dont just train to get big, train like a beast if you want to look like a beast go hard I am unfit as hell so for me this session was a killer but I felt so good knowing I really had to give everything just to finish it, and I know if I can do this at leat three times a week and later on 5 times a week you will be able to see the difference. Follow this posts and you will see

Body Building fans what a last few days

My internet was down our servers at work were offline (Virus Scare) but everything slowly returning to normal well I have to tell you guys what a session. I missed a few day as you could see from the post’s. But last night I redeemed myself I decided to for the next two weeks just to get back into shape that I will do things the old way just hit the steel factory and do some heavy lifting the Hypertrophy specific way man I am sore tired and generally wasted from last night I really pushed myself.

I focused on doing as much as I could with the weight at hand one set for every body part and it was good. I was pumped as I haven’t been in a while and I can see the efforts I have put in the past month is already starting to show have a look at the pics and you tell me. I look thicker and slightly more cut (I haven’t done the cardio thing in a while).
It definitely looks like I have indeed packed on some muscle. I will post you guys the pics tonight after I repeat my insane training session. Tonight I will maybe just change a few things but will give you both sessions exercises and some pics.