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.

100 push-ups Pyramide style

So as I wrote last time I'm doing this routine every day :) Check it out with Voodoo people remix instead of my grasping :D Flexing in the end.



Try it for yourself! :) It really pumps the blood into your chest.

What to eat to gain muscles

Lots of proteins :) that's what the muscles are build of. How much? It depends on your body weight, let's say your 60 kilos, your amount of proteins should by somewhere above 130g. All you have to do is just take your weight, double it and add some more grams just to be sure :D

My daily diet:

1. Breakfast - low fat sausages/frankfurter with dark bread
2. Dinner - Carbs + Proteins, some of my favorites are:
• Pasta with curd
• Pasta with fried eggs
• Soya meat, vegetagles with rice
• Rice cooked in milk with fruits
• Egg omelet with vegetables
• Low fat meat with vegetables and pasta or rice
• etc
3.  In between eat what you want - bread with cheese, little fruits or vegetables
4. After workout - lot of proteins - Crud with sugar is the best

soya meat with rice

milk rice

Be careful with fat and sugar. What you eat is what you are, so if you it junk food you will become junk :P
You can buy the whey drink, too. But dried whey works just fine and it's about 5 times cheaper ;) mix it with water of milk, at cacao or something children like to do they milk with - so it's healthy and with out lot of sugar. Also drink a juice to add vitamins to your body. And lots and lots of water to detoxicate your, about 3 liters a day.

For those who like to burn their fat - don't eat at least 4 hours before you go to sleep and eat small portions of food through the day, plus workout regurarly.

My little flexing video

No introduction needed :D

Pyramid Push-Up Chest Routine by Scott Herman

I'm doing this at the morning, to pump up the blood and get tired ... Yes get tired, so all I eat that day, is transfered into energy quicker. And is also good to wake you up! If you can't do it all the way, just do it until you fell down :D and than do the other side of pyramid. (If you feel like you can't do another one at 7, end it there and do the decreasing part from 6 do 1.)



When you end it you will feel all the blood in your chest, triceps, back, shoulders and even biceps or abs. Try it out ;)

My abs and obliques workout

So, yesterday I was at the gym working out on my abdominals, obliques, serratus anterior*, quadriceps and at the end little bit of chest and shoulders. My week program now is 2 days workout, 1 day off, 2 days workout, 2 days off - to recover and grow muscule. I need all the protein I can get, so I'm eating curd, eggs, pasta, vegetables and drinking milk.

I took photo before workout and after - check it out ;)

before

after

So you can see that my abs are popped, obliques are more solid and even chest is little wider and shoulders higher. Serratus anterior was definitely harder, too.

What exercises I did?

Abs

• sit ups on incline bench - with and without the weight
• ab crunches (until you can)
• side crunches with 10 kg plate on a side (90 reps for side, 60 reps for side, 30 reps for side)
• standing oblique barbell twists
• side twist on incline bench (about 50-70 reps per set)

Legs

• squads with barbell
• leg extensions
• dumbbell lunges

Other

• dumbbell flys for chest
• dumbbell shrugs for shoulder
• incline barbell push for serratus

* Serratus anterior - aka Boxers muscles

My weekly routine - 7 exercises by Vince Del Monte

This is great routine from Vince Del Monte for building up muscle fast and losing fat, too. I recommend it to all of you who just starting to working out and it doesn't matter if your fat or thin ;). Just keep the weight on barbell low for the starter, especially for the dead lifts, because it will kill your lower back for like 2 days afterwards, if you're doing it for the first time.

But always remember to go fast up and slowly down. It's like 1 second for lift, 3 seconds to get to starting position and another 3 seconds to recover and do another repetition. About reps - do as many as you can and repeat that for 3 times. These exercises are well developed so if you "destroy" your muscles in one exercise they are not used in another one, or as little as possible.



I'm doing this routine twice a week and then twice a week I'm focusing on other parts as abs, chest, shoulders, triceps and biceps alone. But if you do the 3 sets of something like 10-12 reps and still have some energy left in the muscels you're targeting at, try doing one set of as many repetitions as you can:

1. dumbbell curls after bent over rows
2. just stretch after deadlift
3. dumbbell front rise after clean and press
4. dumbbell flys after bench press
5. do another set of pull ups
6. scull crusher after dips
7. dumbbell squads after squads with barbell

 But keep in mind that you should alternate you're program every couple of weeks! Your muscules must be still guessing to start growing, that's why people working hard look all the same even they work as hard as in the gym - they are doing the same thing over and over and that's not good for getting ripped.

How to build your body is here!

Hello all of you reading this :) I'm martiinko and I will be managing this blog about workout, fashion, cooking and other stuff. Even girls picking ;). I want to show you my progress for 3 months I'm working out and also I want to show you that you can be nice manly shaped as well.

You should excuse me as I'm not native speaker, nor in english speaking country. Actually I'm in Prague now, but originaly from a small town in Slovakia. I like to workout and write poetry, I know it's far away from each other, but it has the one meeting point and that is chicks :D also I love to cook, mostly health and high protein meals.

So to show you my progress in 3 months:

I've got from this

into this stage - ripped

2 days after workout

So this is me now, and I'm hoping for even bigger change ;). I will be doing videos of my workout and posting great videos of other people, which I like. So you can look as good as you would like!