Hezha’s BodyBlog

So after work today, i went back to the gym to do my legs. Warmed up and everything, since summer is closing and i’m on a cutting diet. My training follows that guideline, i don’t lift too heavy for that reason and also for the fact the pressure it puts on the joints. I like to see myself as a bodybuilder more than a powerlifter, so i train accordingly. On leg days i warm my body up properly, before any heavy lifting i do some light leg extensions to warm the knees up. Then starts the actual training.

 I start by doing Barbell squats, with 2 warm up sets. Increasing the weight each set. Doing a total of 4 sets with normal shoulder width, then doing 3 more sets with narrow stance to give that sweep to the glutes and hams. (WARNING, not all can do that narrow stance due to lack of balance and lack of flexibility of knees, so please if you decide to do it, BE CAREFUL).  Reps were between 8-12.

After this i went to the leg press combining the narrow stance (feet together) and wide stance (bit wider than shoulder width). Doing each 6 reps, so a total of 12 reps for each set. Narrow stance was to work the outer portion of the glutes and quads, wider stance was to work the inner part of the thighs. Did this for 3 sets.

 Moved along to smith machine 1 legged squat (having my other leg on the bench), before this i did a pre-exhausting step-up on the bench 8reps/per leg, then moving straight to the 1 legged smith squat. Very important to concentrate on keeping the midsection tight, specially because when you get tired, you tend to lean forward which is not preferred (might cause back pain). At this point my quads and hams are on fire. But this is not enough for me, i want more. I wanted to hide the pain i was feeling, so went to put my hoodie shirt on and moved to the next exercise, the stiff legged deadlift with dumbbells.

I tend to get a better contraction for the glutes and hams when i use dumbbells instead of barbells for deadlifts, even if i do lighter weights with the dumbbells. (remember guys and gals, back as to be straight when going down, so stick that butt out. Try to connect the mind to the glutes and hamstring muscles, limiting the involvement of the lower back.

At this point, i must say. I was ready to puke, my body was telling me enough. My mind was telling my body to shut up and suck it up. So i went to do leg extensions (quad definition and separation) and lying leg curls as a superset. did 3sets 12 reps for each of the two exercises, with no rest in between. I couldn’t lift my legs to walk after this. But i wasn’t done. One last superset pair with standing leg curls and partial hack squat for more separation of the muscles. Don’t want just big trees for a pairs of legs, i want them defined and showing come summer.

To top the workout off, i hung in there and felt that i don’t have more than 15minutes in me, decided to superset my calf workout : Standing calf raise machine, seated calf raise machine and donkey calf raise machine. Doing them each 4 sets 8-12 reps, with absolutely no rest. My legs were shaking all the way in the shower, driving home and even 1 hour after the workout. Now THAT’s what i call a hardcore workout. Didn’t do any cardio, but with supersets you tend to sweat a lot, and the pump is just amazing. Another day rapped up. Tomorrow no training, just gonna go to the tanning bed for 20minutes and do some ab training. Now to relax and eat a lot.

 Take care all of you! Loving this bodyspace website, hooked on it after being here for 1 week now.

So i went to the gym 1 hour before work. To get my biceps worked out real good and not have to worry about it when i go back to the gym in the evening to do my quads, hamstrings, calves and abs. I usually have very grueling hard leg days. So went there started with the bread and butter for biceps Barbell curl (z-bar, to take the pressure of the forearms). I always mixed it up whether it’s my own training or a clients, just to keep the muscles guessing. I Decided to go for a unique style of supersetting. Did narrow grip barbell curl and followed it (no rest) with normal grip. 45-60sec rest, then started with normal grip (no rest) straight to wide grip. again rest 45-60sec. Then started with a wide grip and followed it with a narrow grip. So you get the picture. I did a total of 6 sets (2 sets per stance) 6 reps. Oh my god, i was feeling pumped. The pump i was getting was just amazing, felt like my arms are gonna explode any minute. After that i moved to Bicep dumbbell curl standing supersetting it with Reverse barbell curls. Total of 4 sets 8reps. After that seated dumbbell hammer curls with a slight incline on the bench (so i can’t cheat and pull the weight up with body movement) total of 4 sets 8 reps. At this point i was done, felt like all the blood rushed into my biceps. Love that pump!!! haha. So to finish it off, i always do cable crusifix concentration curls to get my bicep peak out. People always ask me how i do that. I suggest that you do this exercise if you are lacking this peak on your biceps. So as you can probably guess, my workout was very fast paced and intense. The lady on the counter was like damn you are done???! tired or lazy to workout she asked me.. i answered with a smile that im coming back in the evening. some people don’t get it, you don’t need to spend countless hours in the gym. I see people in my gym, having rest between sets for like 5-10minutes. You are not gonna get a fatburning effect by doing that. It’s actually working against you, if you stay in the gym for too long. Your body will have spent most of your energy and it starts eating away your muscles, which you don’t want, cause that will result in a slowing down of your metabolism. So i would say no matter what (UNLESS YOU ARE PREPARING FOR A COMPETITION AND NEED TO DO LOT’S of CARDIO ETC.) but in general don’t workout for more that 60-90 minutes without nutrition. Can’t wait for tonight’s leg workout. Excited and scared at the time. Gonna punish them! haha.

Decided to hit the gym, straight after work as i usually do. I must admit, it’s easy being a part-owner of a sports supplements shop. I have all these products in front of me, makes my job easier towards my goal, but as we all know.. There is no substitute for hard work and dedication among other things.

 As for my workout itself:

 I see many people every gym i go to, start their chest day straight with the barbell bench press, i personally don’t like it at all. I usually end up hurting my shoulder joints and not really feel it on my chest. All though i am doing it right, so what i do first usually, is smith machine barbell bench press with a very slight incline (20-25degress), so by this i don’t envolve the delts so much and can really feel my chest working and filling with blood. I did this for 4 sets 10 reps.

I did Incline dumbbell bench press, i like this exercise a lot.Cause it gets the upper portion of the chest muscle activated hence making my chest look fuller. I did this 4 sets 8-10 reps increasing the weight each set.

 After this i did Flat Dumbbell bench press, as opposed to barbell bench press, i dont feel any pain on my shoulder with the dumbbells and i get a much better contraction. I did this 3 sets 10reps.

 Back to the smith machine doing high incline bench press to target the highest portion of the chest muscle. I always try to get the feel for the movement and the contraction. Swinging the weight fast up and down is not the way to go, since you are using a lot of momentum to move the weight instead of your muscles.

Top finish off i do a mix of dumbbell flyes a few sets light (really contracting the chest top of the movement) also i do either cable flyes or peck deck machine to open the chest up.

 Shoulders i did 5 exercises ( Shoulder press machine, Dumbbell arnold press, side dumbbell raises, front dumbbell raises, rear dumbbell raises) I usually do them for a total of 12-15 sets 8-10reps.

 Triceps i did 5 exercises as a superset, cause i was getting short on time and wanted a good end to the workout with really pumping the triceps up. Did a total of 14 sets 10-12reps.

 Before forcing myself to leave the gym, i did 30minutes on the treadmill. I’m blessed with the fact that even 30min (2-3 times/week) is more than enough to get me lean and cut. So summer is closing in, gotta decrease the fat % and try to keep as much of the lean muscle as possible. Later on i will add my supplementation plan also. Along with the diet programs etc.

 Keep training you guys and gals! Summer is near and those envy eyes in the beaches and clubs sure are rewarding.

Ps. after training i went to see my counsins baby. 3 year old girl, love her to death. She couldn’t stop touching and pounding on my biceps, she was like mommy, why is uncle Hezha’s arms so big and hard.then she said:  I LIKE IT and started giggling.. funniest thing.. haha

I was supposed to work my biceps, forearms and abs later tonight after work, also do a little of cardio. But unfortunately i had some family problems, that i wasn’t able to go to the gym. I feel really bad whenever i’m forced to miss a workout. Oh well tomorrow gotta hit it even harder. Man i love this bodyspace and blog. Hooked on it, so many beautiful and fit people. Who understand what i’m going through daily and have the goals or similar. Stay tuned. Soon i will also write some tips on nutrition, training etc. Now gonna drink my bedtime protein shake and off to sleep.

Hey everybody!

So me and friends of mine went on a 48-hour cruise. Had a wild, crazy time. So when i got back i needed 24 hours of absolute rest before getting back to training. Was kindda hard not drinking any alcohol, but hey that’s some of the sacrifices i have to make, if i wanna achieve my physical goals.

Couldn’t wait to get back to the gym, i had to restrain myself from not going straight after the cruise, well i managed to stay at home and rest.

Today (14th May 2007) went to the gym in the morning to do lats, upper back and the traps. I was amped and ready to go as soon as i got into the locker room. Damn that BSN NO-XPLODE really gets me going. Decided to do my training superset style, choosing 2 exercises and hitting them each 3sets 10reps with 30sec rest max in between. Hence saving time and supercharging my workout.Overall i did 6 different exercises with a total of 18 sets. Felt really good, looked lean in the mirror, so my nutrition diet seems to be right on the mark. Now im sitting in our sports supplements shop. 3 more hours, then i will get back to the gym and hit the weights doing BICEPS, FOREARMS, ABS and some cardio.

 Later on i will add my diet program here, training program (although i change it frequently, to keep my workouts exciting and always surprising the muscle)

 Will post new pics very soon! Stay tuned!

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