Hezha’s BodyBlog

Hey everybody!

So today i had chest, triceps and abs to do. Before hitting the weights in the gym, i took a Universal Nutrition Storm & SAN V-12 personal mixture of mine to get my body amped and ready for a hard training session.

After not being able to go to the gym for 4 days now, i was really excited about getting to lift some weights, so i started my regular warm-up routine, which i will show to you guys sometime soon on video.

I started with chest, followed by triceps and last i did abs. Here is what i did (haven’t included a few light warm-up sets):

Barbell bench press

Set 1: 10 reps 70kg/155lbs

Set 2: 10 reps 75kg/165lbs

Set 3: 8 reps 80kg/176lbs

Set 4: 8 reps 85kg/187lbs

Dumbbell bench press

Set 1: 10 reps with 26kg/57lbs dumbbells

Set 2: 8 reps with 31kg/68lbs dumbbells

Set 3: 8 reps with 34kg/75lbs dumbbells

Incline dumbbell press

Set 1: 8 reps with 26kg/57lbs dumbbells

Set 2: 8  reps with 31kg/68lbs dumbbells

Smith incline bench press (very high angle to hit the top of the chest area)

Set 1: 10 reps with 60kg/132lbs

Set 2: 8 reps with 62,5kg/138lbs

Set 3: 8 reps with 65kg/143lbs

Pullover (to hit my weak lower chest area)

Set 1: 12 reps with 21kg/46lbs dumbbell

Set 2: 12 reps with 21kg/46lbs dumbbell again

To finish off my chest workout, i went to the flye machine to open my chest up and bring more definition

3 sets of 12 reps with medium weights, i was just going for the feel of it and concentrating on contracting the chest muscle, not so much about how much weight i can lift/push.

Moving along to the triceps, at this point i’m very pumped and still have plenty of energy and excitement to continue with my workout

Triceps:

Weighted dips

3 sets of 10reps with only 5kg/11lbs as extra weight on my waist, but hey gotta start somewhere, right?

Two arm dumbbell extension seated on bench

3 sets of 8 reps with 36kg/80lbs dumbbell

Tricep cable pushdowns (narrow grip to bring the peak of my triceps out)

4 sets of 8 reps with 60kg/132lbs

Dumbbell tricep kickbacks both hands simultaneously

3 sets of 8 reps with 10kg/22lbs dumbbells

Feeling good and pumped, damn the pre-workout drink works great, loving it!

Gotta finish strong, so i did 4 different exercises for abs. I tried to have them all weighted, since i want mass and definition on my abs, big blocks. Tried to stay withing the range of 10-15 reps doing a total of 15 sets for the abs.

That’s it for todays workout, tomorrow i have upper back and biceps along with some cardiovascular/aerobic exercise. Be sure to tune back in and let me know how you’re doing with your training and dieting.

PS. sorry for not having any videos today, i was training alone. But in the future i will try to include video on almost every workout with a little spice

So take care and see you later!!!

Hey everybody, again welcome to my blog.

This is gonna be my fitness transformation blog, i will write about my journey to a greater body, i want to achieve the body that i have wanted for years but always had some obstacles and not reached them. Feel the same way? Well join me and we can go through our life changing physical transformation together. Feel free to comment and ask any questions that come to you mind. Also i would like to know how you are doing with your training and dieting, so we can motivate each other. As it’s sometimes hard to do it by yourself, trust me i’ve been there. No need to be alone anymore, we’ll do it together!

I do more up-dates on my own blog: xtransformation.wordpress.com , where i have pics and videos of my training, be sure to check it out.