Hezha’s BodyBlog

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

This entry was posted on Tuesday, May 15th, 2007 at 3:46 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.