Esoteric-Amal’s BodyBlog

You must be driven, that is there must be something in you giving you, that burning desire for more, never being satisfied and be willing to go that extra mile.

You mus be focused, have that tunnel like vision of your goal nothing should distract you from achieving success.

You must be willing to sacrifice, time, energy, effort, comfort.

You must be willing to work hard and sweat I mean really sweat down to your sox and shoes.

You must be committed to your work outs, your diet, your supplements, you must commit to the fitness lifestyle. You might not always want to train or eat right, or diet or chug another shake or pill or whatever is the current torcher but do it anyways. Rain, sleet, or snow you must commit to what you are doing for yourself.

You must be disciplined show up on time to train, do your sets, stick to your diet, take your supplements.  Stick to the discipline of iron, it is exactly that a discipline of the body and mind.

You must have the burning desire to want to be better, to want more from your body, to want to work out, to want more than your body at that moment can possible achieve.  Desire for something better its that knawing little voice that wont let you settle that makes you knock out those reps or do those extra sets.

Once you put all those factors together the amazing biomechanical machine that’s your body will reward you.  Hardwork is reward, believe that, the blood, sweat, aches, tears, pain, all of that is your body rewarding you.  It will grow and evolve into something beautiful… do you have what it takes?  Are you willing to sacrifice?  What are you willing to do to achieve the fitness goal you desire?  Have you asked yourself that question, what are your goals and are you truly committed to yourself and your body?  Every once in awhile ask yourself those question and dig deep within you for that answer…. the answer as always lies within you!

GO HEAVY! GO HARD! OR GO THE HELL HOME!!

Arm day ahhh one of my all time fav’s really one fo the reasons I got into body building.  My bicep and tricep respond well to heavy train.  I love to train them heavy also, I feed ‘em sets and reps and watch ‘em grown.  I’m also tweeking the my arm routine reducing the numbet of sets and increasing the amout of weights that I use.

 This is and August pic (just finished a few hard sets).

This is an October pic.

I usually pre fatigue my arm before I blast them I do about 100 push ups, helps flood the arms with blood.

 Regular push-ups minus the weight

  Barbell curl 1 drop set 50/50 repititions.

BB preacher curl

 DB concentration curl

I also hit them with standard or hammer curls to finish out the super sets of biceps.

 Skull crushers

 kickback

 tricep etension

I also throw in some weighted dips or some bench dips with plates.

 bench dips drop sets

 chain belt dips

I also do a burn out on cables curls and tricep push downs my few machine work for my arms.

 Tricep push down

 cable curls

Close grip benches. I usually rest on Fridays, so I really put the stones to my arms.

Wasn’t a big fan of legs until I really started to train them.  I guess maybe just really concentrating on the idea of weights and training hard again.  I have been trying to build my quads.  I always start out my leg day with deep seated full squats, ass to ankles style, nothing like it.

 5 Sets; 10-12 reps

After the lunges I go into my gaint and super sets.

 Walking DB lunges in conjuction with:

 Leg extensions, I also do some body weight calve raises to warm up the calve.

Next super set:

 The lying leg curl I just started going heavy with these and I can thank the lunges I’ve been doing for that.

To target my hams and glutes here are my two favorite exercises:

 Good mornings you can really feel the stretch.

 Straight legged dead lift another awesome leg blaster.

 seated calve raises something along those lines, be then though I’ve already done about 3-4 sets of body weight calve raise.

 The old leg presses to finish off those puppies.

As a break point when my legs start feeling like noodles I usually hit some biceps at the mid way point just to give my legs a little room to recover before I hit them again.  This month I will be adding a little road work to my leg routine.  I’ll be doing about 2 miles, 1 mile before and 1 mile after, all road work though I hate thread mills.

Not my most current shoulder pic but its a decent look.

Was never really a shoulders guy.  I injured my shoulders when I started to lift weights and to this day I’m kind of hesitant on attacking my shoulders too hard, it (my shoulder) reminds of this from time to time.  Nevertheless you know my moto but now… I so do love the a good delt burn.  Not a nig machine guy, to me nothing isolates and punish like free weights. Nothing like it in the world.

 Barbell shoulder shrugs. I usually do a few warm up set of these they help me loosen my shoulder area up.

  Dumb bell shoulder press.  I usually gaint set with my shoulders, the burn is crazy and I like that. (5 sets, 10 reps)

 Dumb Bell lateral raise… oh yeah baby the lactic acid is building up now.

 military press I usually go for moderate to light weights I do also have my heavy days where I increase the weights and drop the reps.

 I incorprate some power lifts in my program as well for a nice heart rate boost and also for strength gains, I do more of a clean and press motion though.

 Some upright rows also a great deep delt burn.

 Front barbell raise hitting all the angles I can.

 Behind the neck shoulder press.

On my shoulder day I also like to incorporate some pull ups, chin ups, and some dips. 

This is an August back pic:

This is December:

I see some difference, nothing some clean eating and a little priority focused training couldn’t fix.

 This is an August pic:

This is a December pic:

Slow and steady wins the race.  Just etching away the smaller details of my back and making adjustments to my diet.  I know I have dropped body fat and have tweeked my eating habits and diet.  Not as sluggish or bloated.  I’m back on NO Explode and I’m interested to see where it takes me. I’ve also been giving my abdominals and my legs a fair amout of attention, at this time I will continue to adjust and tweek as needed.  Recovering from my full body blitz and an intense week of training, I need my glutamine more than ever.  I might have to stack that Cell Mass along with my night time meal.

My full body blitz I try to hit each body part at least twice a week.  Prioritze one or two areas during the week and then do a full body blitz on Saturday.  Because of the share volume and length(2 hours a great cardio burn too just reduce your rest time) I usually keep the sets low.

 Chest:

 I hit the chest with bench press 3-4 sets; 10 reps

Legs:

 Yes ass to the floor I keep my weights light so I wont mess my knees up 3-4 sets; 10 reps

I usually hit a super or gaint set as I hit my muscle groups with exception of  the chest.  I hit legs, shoulders, back, arms, and abdominals.

 I like using DB because I can really go deep into the lunge which I like.

 straight leg dead lift 3-4 sets; 10 reps

 variation split squat where I do single leg 3-4 sets; 10 reps

 I go half way on these 3-4 sets; 10 reps

Now I go into my back:

<strong /> Chin up

 pull up

 Dips

 More of a clean and press movement

Ok now I go into Shoulders:

<strong /> Shoulder press 3-4 sets; 10 reps

 Front raise

 Lateral raise

 Military press

Hit the Arms: Giant sets

 barbell curl

 DB kick back

 Concentration curl

 overhead tricep extension

 Db preacher curl

 skull crusher

Couple of misc. exercise to hit those other muscle groups

  wrist curls

 reverse wrist curls

 Calve raises

I work the abdominals at the end for 10-15 minutes.

I think that is about it my full body pump I super/gaint sets reduce my sets keep the intensity and pump.