From Russia with Tough Love!

Fridays are great for working out. I had the gym to myself. There were only 5 more people there. Had a great back workout:

Continued with the bis and finished with the ab circuit. I just love the old-school cable crunches. If your form is right it’s the best took for shaping the 6-pack rack!

Ab circuit:

Had a wonderful shake right after - Muscle Flaxer (Protein 37, Fat 14, Carb 4, total cals 325).

Many people found my shoulder mass-building routine challenging and effective. Today I want to post a basic chest-for-mass workout. Remember, weight needs to be heavy enough. If it says ‘6 reps max’ it means you simply can’t squeeze out rep#7. Therefore, if you don’t have a spotter do make use of the Smith machine, please. Saw too many stupid acidents at the gym. Can you guess if the victims were men or women? How did you guess? Of course, men.   Nothing personal, but some guys need to leave their ego at the door of the gym.

Anyway, here’s the routine.

Sunday is supposed to be my day off of working out, but I’ll be at the gym again. This time training someone else. I was told they can start me as a trainer without a cert now. Cool, but I am still hitting the books and taking the exam. So, gotta put my camouflage pants on and assume a mean face! Nah, not really:)

Decided to get certified as a personal trainer. In a few months I’ll be looking for a local gym to start applying my knowledge and experience. The one I go to is pretty nice. I really like the staff. I have a passion for helping people achieve their optimum health and fitness goals. I hope I’ll be a great trainer…..

Today was chest day. Used (6-20) drop sets. Did two 45lbs on Smith machine for 6 reps, then went down to 25lbs on each side and presses 20 reps! And like that 3 sets. I could definitelly feel those:)

I also did DB presses (went up to 40lds dumbells, but could only do 4 reps). But it’s not for long - I tend to grow in strength pretty quickly. DB flys were next on the list. Then dips. Those transitionned me to my tri workout nicely. After the tris I HIIT-ed for 10 minutes (11mph - 4mph).

I am good and tired now. Had a very satisfying open face sandwich post-workout: Ezekiel 4:9 Sesame bread+a slice of avocado+lettuce+turkey and a cup of java, of course. Gotta have my drug!

Now, gotta go eat again…

Yesterday I did shoulders and got a comment the same day about mass building on delts. Here’s what I’ve done for a while (switching to a high rep lower weight every 2 weeks). With the program below you need to move max possible weight you can lift with correct form for the given number of reps. And it goes without saying that you HAVE to warm up your shoulders well with lighter weight doing full range of motion exercises.

If you just starting out do Seated Barbell Press with the bar only - get the balance right. When going to heavier sets make sure you have a spotter. If you can’t get one, there’s always a Smith machine:)
Polinutri, for you:)

Today I removed a bunch of folks from my ‘friends’ list. Hopefully, most won’t even care or notice. But for those who ask ‘why?’  I’ll answer.

A ‘friend’ on BB.com for me is someone who checks on my progress regularly (or the one whose progress is of interest to me), or who posts comments on my progress pix…regularly, or the one who I exchange PMs with, or simply because that person is local to me.

I see how some people ‘add’ others (or collect ‘friends’) on BB.com for points, but I am not about that. I am NOT opposed to people leaving comments on my page, but don’t take it personally, if I don’t ‘add’ you:)

Peace \/