My today's workout #2

It's Thursday and I was working out my quads and triceps.

Squat
10x50kg, 10x80kg, 8x100kg, 8x100kg, 8x100kg, 8x100kg

Supersetting with Sissy squat
4x12xBW

Stiffed leg deadlift with DB
10x34kg, 10x48kg, 10x62kg, 10x62kg, 8x62kg

5 times with max. 30 sec between excercises

Dips 10xBW
French press DB 8x24kg
Dips 10xBW
Cable push downs (cable attachement) 12x5kg
Dips 10xBW
Kickback (with twist) 10x8kg, 10x4kg

After that I just did some oblique twists and rotator cuffs conditioning.

Weight: 66.8kg

My new photos

The two in tank top are from the gym, when I was performing my "special" triceps workout. I'll write about that later this week.

My today's workout #1

So I'm going to be writing about my workout here from now on.

Tuesday - Chest, Triceps

On almost each of the exercises I performed first some warm up sets. 

Bench press SS with Front raises
3x8x55kg, 3x8x12kg

Incline bench press
3x8x55kg

Cable flys (high)
5x10x15kg

Incline dumbbell press
5x16x18kg (I usually do these with 28kg DBs)

DB pullover
3x12x22kg

Dips
4x6xBW+14kg

Close grip bench press
3x8x45kg

Triceps push downs
8x20kg,8x15kg,10x10kg,12x5kg

It felt really quick (100 mins), but I wanted to do more for my tris, but when I entered the gym there was some guys on incline bench press station (there's only one) so I had to improvise.

Weight: 67.3kg

My tanktop like photos - at present

Bicycle Crunch - one of the best there is

This is one of the best exercises for your abs and obliques... especially lower abdominals and external obliques. Because of bicycle like movement there's still a tension, which works your abs in a ways that ordinary crunch can't. Great for both females and males. To make it harder:

• do it more slowly
• extend your legs
• or focus on precise turning of your upper body

Try it for your self and let me now, how it works ;-)

Abs and obliques workout with stick

Excuse me for errors in my speech ;) I was nervous :D, enjoy the video and try it out for your self... do as many as you can. There's nothing better for your "6 pack" as hard training.

Rest is essential

"Perhaps nothing is more frustrating to me then trying to convince a beginner that his spending 2 hours in the gym every day without rest won't make him a big man. Rather, he'll likely end up losing muscle," wrote someone in his blog. And it's true, because muscles are not growing when you are using them, but when you are resting, sleeping and not doing hard work.

When the average person encounters an impressive physique he will say, "Boy, I bet that guy works out a lot." The truth is that diet, training and rest are all critically important to the muscle building process. What you should say when you encounter an impressive physique is, "Boy, that guy works out, eats well and provides his body with sufficient rest."

There's nothing more comforting like a feeling in your muscles day or two after hard training :-). Sometimes I can even feel like they are growing right now :-D it something like a delightful pain... and it feels right. Although try to do your abs workout, eat some carbs and proteins go to sleep and get up early in the morning and check them out... it's something called morning abs... they are tight! because all the water in your muscles is gone.

So to sum it up for you, do your training as hard as you can for 2 days, take a one day break, do another 2 days training and take 2 days break. Sleep well and enough, there is no excuse to have no sleep, not even party... if you want a great body, you have to consider it. Also try to sleep for some hour through the day, I'm usually taking nap after lunch it helps to process the food and also gives you some rest before training to come.