RafMorris37’s BodyBlog

Today was very auspicious to say the least.I began with bb curls,5 sets/12-6 reps.Next was one arm preacher curls,3 sets/10 reps.last is db curls,3 reps/12-6 reps.Extra*exercise was hammer curls,4 sets/12-6 reps.Till tomorrow,Peace.

M,y back day wasn’t your typicalat all.First off i started with a warmup of pulldowns/2 sets of 15,then it was off to the back attack from hell.first off was an "old school" exercise(corner rows)/5 sets-12to 6 but i wanted to challenge myself so i did an extra setwith heave weight.it was intense!1 to 6 45lb plates.then it off to my next exercise;one arm db rows/3 sets/8 reps,60-110lb db’s.Next was seated rows/3 sets/10 reps,225-275lbs.At this point my back is on "fire",Finallyit was some narrow grip pulldowns/3 sets/10 reps,135-200lbs.After that was some stretching and posing.Now for the all important meal{cellmass and nitrix}TRAIN HARD AND TRAIN HEAVY,PEACE.

I thought i’d lose my strength after a  week off from the gym but that wasn’t the case.Started off with Smith Machine press/4 sets,10-6/135-225lbs.Then next was db side raises/3 sets,12-8,30-55lbs.Next wasdb front raises/3 sets,10-8,30-60lbs.finally some db rear delt raises(two arms)/3 sets-8 reps,60-80lbs.Now it was time to hit the traps.First it was Upright rows/4 sets 10 reps,135lbs.then it was time for a superset with shrugs.Barbell shrugs with db shrugs/3 sets/8 reps/225-315lbs fro barbell shrugs and 60-95 lbs fro db’s.i’ll have normal strength back before you know it.Unill next time "traiin hard & train smart".Peace.

We as bodybuilders & figure/fitness athletes thrive on the fact that "mainstream"doesn’t accept us as who we are.were not arrogant people,we’re not obssesed;we just love the art of the body.To shape our structure and to show off our hard work demands acceptance and compliments from those who just sit behind a desk and get fat.To be called a "freak"is a compliment in the best way possible.Not all of us are on the "juice" but mainstream thinks different.From dave goodin to ronnie coleman,new york to los angelas,natural to unatural,we live in a society full of "naive people" who always believe that we are stuckup set of people.Myself,i say f… thesystem and take notice because were coming to a nike or addidas company near you.We lift to become the best that we can be & make a living by doing it.To all of my brothers & sisters of the iron game,continue sucess in anything and everything you do.Pound it into your wife,husband,girlfriend/boyfriend that this is our destiny to become what we want to do.Train hard &Train heavy and be smart about your decisions in life.Peace!

iI haven’t worked out in 7 days because i had a minor setback.I was doing leg presses up to 800lbs and i was doing fine untill i had a freak accident.I was getting up from the machine when i torqued my legs the wrong way and i pulled my groin muscle in the worst way.Hurting for 5 days,i was bored out of my mind;but looking back at it,it could’ve been worse than it was.Always listen to your body.If it tells you "not today"then you should do it.If you want to be stubborn,then you’ll pay for it in the end.Now that bring me to the holiday season.We all like to pig out when it comes to the turkey,ham,stuffng,and ect.Eat good clean foods plus a little bing won’t hurt eitherbut don’t get so much out of shape that you can’t get rid of your weight before your next comptition and/or endevor you may inquire about.As for me,tomorrow is leg day but this time i’ll stretch before my assult on the weights."TRAIN HARD&TRAIN SMART(EXACTLY)"and i’ll see you at a show near you.Peace from RafMorris37.

We want to be the best we can be in this subjective sport,but nobody has the patience to do it the right way.Everyone wants to be (Ronnie or Jay or phil)pro,but nobody wants to put the time into their training.Every step has a progression period:training,dieting(especially dieting),posing,etc,.Put every ounce into your training and leave it at the door.blood,sweat,and tears;the final rep is what we bodybuilders,figure/fitness athletes,powerlifters,all strive to be the best.Also,we pay so close to our diets that if we eat anything wrong it will throw off everything.Don’t sacrafice one thing for another.keep everything in check and you’ll be in the winners circle before you know it.TRAIN HARD,TRAIN SMART,PEACE FROM RafMorris37.

Back is one of my favorite parts to do.So when it was time to do the work,everything else was a memory.Warmed up with reverse grip pulldowns/2 sets-15 reps.Then it was off to do an old school favorite "corner rows"/5 sets/15-6 reps(45 lb plates)/2-5 plates.next exercise was incline db rows(facedown)3 sets/80lbs each hand-10 reps.third exercise was 2 sec hold partial pulldowns/3 sets/12-6 reps.Final exercise was db pullovers/80 lbs/12 reps.It feels good and wide!Knocked back some cellmass & truemass;then i was out of there."TRAIN HARD,TRAIN SMART &I’LL SEE YOU AT THE END OF THE ROAD",PEACE.

Monday was full of suprises.First off was hammer strength benches.warmed up with a set of 1 and a 1/3rd press.then it was off and running.4 sets-20 to 4/225-405lbs.I don’t mess around when it comes to training in a gym.next was barbell incline presses-3 sets/8-10 reps/135-315lbs,also feeling that N.O.XPLODE in my system made it more easier to pump.Next came iso wide grip press.3 sets/8-4 reps/225-405lbs,when done properly with a hammer device,it expands the width of the chest.Forth exercise was cable crossovers(high-low)3 supersets/70-90lbs/8 reps-1 straight set/10 reps-100lbs.Now if you thought that was over,think again!2 all out sets of db incline presses-8 reps/100-110lbs that’s it.After  some stretching & flexing drank some"cellmass" then was out of there."Train hard & Train smart and you’ll have that chest that your mates can be proud of.Peace!

Today was a day to do arms.First was the tris.Warmup with pushdows on a lat-machine-2 sets/20 reps.next was two arm extensions(db’s)-4 sets/70-110lbs,15-6 reps.Next up was pressdowns-5 sets/110-190lbs,15-6 reps(very heavy) short,but sweet work.Now that my tris were pumped and flowing with blood next was bi’s.Barbell curls were on to of the list(king of all arm movements)1 warmup set of 60lbs & it was off and rolling.3 sets-135-185lbs/10 reps,next was db preacher curls/35-55lbs(one arm at a time)3 sets/8-10 reps,finally was hammer curls(across the chest)4 sets/55-80lbs 10-4 reps.After the arm blasting session i knocked back some cellmass to finish the job."Train hard & Train smart" and i’ll see you on the other side,peace.

Today was a day that my shoulders and traps neede all of the work.First was military press/3 sets/135lbs-225lbs.Then is was off to do some rear delts(db)4 sets/45lbs-75lbs.followed by front raise(db)25lbs-40lbs(db).Traps were next.started with Smith machine upright rows/2 sets(warmup)135lbs.then the almighty shrugs/5 sets/225lbs-495lbs.TRAIN HARD & EVERYTHING WILL COME!UNTILL NEXT TIME,PEACE!