Shoulders, Traps and Biceps Workout (09 days to the wedding!!!)

Shoulder, Traps & Biceps Workout

Shoulders

1. Military press, 7 sets
2. Bent Over Rear Delt Raise, 3 sets
3. Side Laterals, 7 sets

Traps

1. Shurgs, 7 sets

Biceps

1. Dumbbell Curl/Hammer Curl super set, 4 sets
2. Machine Preacher Curl, 7 sets
3. Overhead Cable Curl, 4 sets

1/4 2009

Being strong has it’s benefits but who would know but the guys at the gym what i can lift and what i can’t. I’d rather create something that would make you wonder, when you look at it. When i look at my own body i get ideas and i see things i’d like to modify, like having a wider back, thicker legs, develop my upper chest.. things like that.

So you go in to the gym with the mind and focus on creating something, so being in the gym is part of that process.. of the creation of the new Wande Kimaro, 2/3 are at home, what do i eat, how much do i eat, how much do i rest?

Pictures is in my mind the best way to see progress and results, obviously i remember how i looked like when i was about 60kg, but looking at the pictures helps me see the parts i’ve developed, and how much..

So every week is diffrent, sundays i figure out how to target new muscle groups to bring out more detail, more fullness, more freakyness to the physique..! diffrent angle, diffrent grips, diffrent orders, and diffrent amount of times even if it’s the same exercise as last week, by turning ly leg a few degrees i can target a certain area of a muscle that might not show tomorrow, but within time.. will bring out a diffrent overall package, a diffrent overall fullness

That is when you come in to the gym and it’s if you are alone.. the only thing on your mind during the set is the muscle and you can actually feel it grow, you can almost see the muscle fibre brake down as you press that last rep and when you fall asleep it’s as if you can feel the muscle fibres building themselfs up, stronger, faster, bigger!!

That is when you eat eggs, chicken, beef and you can feel how it suplies your body with the protein it needs to build up, when you have that morning protein shake and you can feel the catabolic state come to a end!!

Legs Workout (10 days to the wedding!!!) 1/4 2009

Legs Workout

Quads:

1. Leg Press, 7 sets
2. Front Squats, 4 sets
3. Walking Lunges, 4 sets
4. Leg Extensions, 4 sets

Hamstrings:

1. Seated Leg Curl, 7 sets
2. Lying Leg Curl, 4 sets
3. Stiffed Legged Deadlifts, 4 sets

Calves:

1. Standing Calf Press, 7 sets

Love

Chest & Triceps Workout 30/3 2009

Chest & Triceps Workout

Chest

1. Bench Press, 4 sets
2. Incline Dumbbell Press, 4 sets
3. Cable Cross Over, 7 sets
4. Pec Deck, 4 sets

Triceps

1. Over Head Dumbbell Extensions, 3 sets
2. Pushdowns, 4 sets
3. Cable Extensions, 7 sets

Back & Calves Workout 30/3 2009

Back & Calves Workout

Back

1. Deadlifts, 4 sets
2. Barbell Rows, 4 sets
3. Pulldowns, 4 sets
4. Dumbbell Rows, 4 sets
5. V Bar Pulldowns, 3 sets

Calves

1. Standing Calf Press, 7 sets

29/3 2009

God likes peace so when we are in him, he gives us peace. My exams are over, i can eat, i can sleep i can rest.. i can breathe!!

there are 3 things everyone should have in their life, peace, joy and love but if you have Jesus, you have all of them in one.

The hair is cut, exams done.. been to church twice today so i’m feeling like am looking, good that is!

Holla Back

Arm Workout 28/3 2009

Arm Workout

Biceps

1. Barbell Curl, 4 sets
2. Hammer Curl, 4 sets
3. Concentration Curl, 7 sets

Triceps

1. Dumbbell One Arm Extension, 4 sets
2. Pushdowns, 7 sets
3. Triceps Pushdowns Rope Attachment

Forearm

1. Barbell Wrist Curl Over Bench, 7 sets

Forearm

27/3 2009

I was meant to train today but Violet wanted to spend Friday night on the phone with me so i took a day off. My shoulders still hasn’t recovered from the 7 sets of laterals yesterday!! Even thou i wasn’t using much weight at all, but it was heavy and the mind & muscle connection was totally there.

Back Double Biceps

I can’t even flex them so i will post a picture from last week. There is something about high reps that just drain the muscles from all their strength!!

Gosh,  I’m tired.. today has been a long day and finally my exams are done so no stress for a couple of days..

I  prefer black & white pictures when it comes to showing of muscularity, they seem to give more muscle detail + they have a more hardcore look..

some bis and tri’s tomorrow should be fun!!

26/3 2009

Hard training, loads of reading.. eating life is the same Can’t really talk cause i have a exam tomorrow morning, just wanted to share some purchases i made recently.

1. Supreme Whey, 2268g
2. Milk 2l
3. Peanut butter, 462g
4. Flex Magazine
5. Black T-Shirt (primark)

If you read the workout posts you can see i’ve started doing the FST-7, 10 reps on a isolation exercise for 7 sets with just 30-45 seconds rest, it sometimes mean reducing the weight, but it also means having a MASSIVE pump in the muscle.

Time for coffee then back to the books!!