junior7’s BodyBlog

Hi to allbodybuilders over the world,i just first of all advice them to go ahead by training harder than before.I greet all my bodyspaces’ friends that i am very nice to see them become greatests bodybuilders in many contests over the world,men and women either;i’m gonna to do the samething.I gonna to make 20 sets of crunch on the incline bench and on the flat bench,10 sets of air bike,3sets of barbell side bench(45-60)kg,3sets of gorilla chin to do (30-60)reps with 50s for the break between to sets.Affter all this ,i relax my whole body muscles.I just wanna say something before be on my way back home,to become huge and very muscular i’ve seen that beaf meat,beens,chicken eggs,fish can help me to become stronger if i add on them pinapples,oranges,papayas,apples,pears,etc.,
energy foods like wheats,rice,patatos,groundnuts,corn.I have to take supplements to blast my energy.Tomorow i will take a break i will back on this computer only on monday by the will of God.

I first begin my workout by warming up with standing barbell military press 1 set of 40kg to make 10 reps,i follow by making 4 seated  barbell military shoulders press (50-90)kg to make (4-12)reps,2 sets of weighted snatch (95-105)kg to do (2-8)reps,2 sets of one arm laterals (20-25)kg to do (10-15)reps,2 sets of bent over rear delt raise (20-28)kg to do (10-15)reps,4 sets of smith machine over head shoulder press (50-75)kg to do (6-12)reps,2 sets of standing one arm side lateral raise (20-30)kg to do (10-15)reps.I finish my workout by doing 5 sets of seateddumbbell press (22-30)kg to do (25-40)reps.When i work like this my shoulders become bulkiers than before after (4-6)weeks. 

I am preparing to compete and train in USA,this is why i am working harder n harder everyweek.I’m gonna to tell you what i scheduled to do this day.I have to do 5 sets of barbellbench press (90-200)kg with (1-12)reps,i first warm up with light barbell on the bench press 2 sets of (50-60)kg with (10-12)reps;4 sets of decline barbell press of (80-160)kg with (4-12)reps,4 sets of incline dumbbell bench press of (45-75)kg with (4-12)reps 2 sets of butterfly with (40-80)kg with (6-12)reps,4 sets of dips (15-25)reps,3 sets of weighted push-ups of (50-80)kg with (8-15)reps.i finish my work by doing 1 set of push-up (30-45)reps.

today i work my biceps by making curls with barbells 4 sets of 40kg (10-12)reps,3 sets of 48kg (10-12)reps,1 set of 60kg (6-10)reps,1 set of 72kg (2-6)reps,1 set 80kg (1-4)reps,1 set of 88kg (1-4)reps.I continue by doing 2 sets of seated one arm bent over bicep curl 25kg (10-12)reps,1 set of 35kg (10-12)reps,1 set of 42kg (6-10)reps,1 set of 50kg (2-6)reps,1 set of 58kg (1-4)reps,i finish thework of my biceps by doing 1 set of 10kg (50-100)reps.I follow by doing 2 sets of seated palms down barbell wrist curl of 45kg (15-20)reps,2 sets of palms-up barbell wrist overa bench of 50kg (15-20)reps.Hint:when you want to get dry faster your biceps at the end of your workout in doing this exercise,make 3 sets with the dumbbells by working with each hand without making break with 10kg (50-100)reps,you have to be seated with one arm bent over.

I have seen that,to make my shoulders become bulkiers than before i have to continue to make exercises like:snatch,seated military press something like twice a week.Everytime that i have to work my shoulders,i do (7-10)sets with the barbells weighted (40-100)kg to make (2-15)reps but i used to finish my workout by making (25-50)reps.If someone try to do this after 6 weeks i am very sure that you’re gonna be in shape to get bulkier into your shoulders than before but you have to watch out to not get  injures that can make you wait again sometime your hard and deep thirst of training .It’s very important to work traps after working delts,you have to not train your traps only with weighted barbells,you can also train your traps with dumbbells till reach the critical weight,so watch out once more to not have back injures.It’s rather to work traps deeply with somekind of weights by using for instance the dumbbells to make at the end of your workout (4-6)sets of (35-50) to make (25-70)reps.If someone try to work like that after two weeks you’re gonna receive a reward in some contest about shouders and traps either.God bless all bodybuilders over thev world,all bodybuiding memberships and managers,masters,old BB olympians champions and new either,Fitness bodybuilders(all women),etc.

I thank the Almighty God to give me everyday strengh to be healty and hearty either to perform my body as well as the old greatest champions such as Arnold Shwarzenegger,Dorian Yates,Lee haney,Ronnie Coleman etc.I just wanna to remind something that i’ve seen since i was 10,for me it’s true that the strongestman gets his back formed like V.So this is the reason why i decide to work my back too much every week by doing the mvts such as :rows with barbells and dumbbells,cable rows,deadlifts with barbells and dumbbells.I just wanna remind that if you want to lift up weight to grow up very fast your muscles,it’s fine to continue your workout by using the dumbbells than the barbells cos when making rows with barbells sometime you cannot achieve the mvt while the middle back gets strengh to work hard as far as possible,so don’t mind when working rows with barbells you can continue by working your middle back by doing many sets with the dumbbells to achieve the work of your lats.Everyday i make 8 sets of (wide and close)-grip rear pill-up of (10-12)reps ,sometimes some sets are weighted (20-50)kg.The deadlift is the most important exercise for the back,if someone wants to become stronger it’s fine to do this exercise twice a month cos you have to be carefull to, not damage your hips and your low back either.It’s necessary to take a break of one 12 days to repeat this exercise just to relax the low back and hips either to help someone improve his deadlift hardworking level.I used to make 7 sets of deadlift on saturday (120-260kg) to do (2-12)reps,after that i used to hang on wide-grip pull chin for few seconds to relax thoroughly my whole back.

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