September 2009:

Oktober 2009:

November 2009:

Nu tycker iaf jag att jag ser skillnad, vad säger ni?

Regardless of how much I enjoy exercise, it is still very difficult for me to get off the couch, away from the tv and get my workout started, but I always feel so much better after I do. I want to workout, I want to get in shape, I want to be passed this uncomfortable stage of fitness; but in order to do that I need to put forth the effort. Tonight for example, I was sore from last night’s workout, tomorrow is Thanksgiving and I wanted to enjoy my time off work; I wanted to watch TV and hang out with my husband. However, I still got up did the workout I had lined up and that was that.

It wasn’t even a particularly good workout, but I did it. Even though the quality of the workout wasn’t wonderful, the feeling of accomplishment and being one step closer to where I physically want to be was worth the effort I put in. I got up and did it because I have figured out what I need to do to make myself get up and go.

I have a few inspirational pictures hanging on my fridge from the 2009 Figure Olympia and the Flex Bikini Model search in Vegas. Every time I walk past the fridge or go in the kitchen for some reason (which is a lot since the kitchen is a pass through for us) I look at those 4 pictures and it really seems to center me on the place I am headed physically.

I have reluctantly admitted a few things to myself recently that, while a little difficult to say out loud even to myself, have provided huge gains in my mental place for training.

1. I am lazy. I don’t want to push myself to my limit or just beyond. I don’t want to sweat or be out of breath or be uncomfortable. BUT (and that is a big one) I have to if I want to get to where I want to be. So I tell myself…SUCK IT UP!

2. I need visual inspiration to keep  inline. I wish I could say that just knowing how much better the quality of life is and how much better I fell when I work out is enough to make me go run or lift that loaded bar, unfortunately it is not. I need to be visually inspired to keep going. Hence the pictures from Olympia and Flex on my fridge. I take one look at those women competing and I am pushed to go. Also, having pictures of crazy fit women on my fridge for my husband to look at (that is the real reason I have never put them up until this point) is my greatest inspiration. I can’t allow the women on my fridge to be hotter than me.

3. I am a personal trainer and a training company owner, I should need no guidance to get me through my workouts. WRONG! This was a big one for me. I have always been a person that wants to do it on their own and not rely on anyone or any tool to make me workout, but I realized recently what I want and what I need are different. Earlier this summer, I was in a friend’s wedding and basically wanted to show up the rest of the bridal party so I trained…trained hard and constantly for 3 months. I looked pretty good, better that I did when I started. But, I followed a three-month progression program from Oxygen magazine, I didn’t do it on my own, I didn’t make up my routine, I used someone else’s knowledge and know how and “training” to get me to where I was. Many of you won’t understand why that is hard to admit to myself, but some will.

I feel like I have grown a lot recently and really put myself out there and forced myself to look deep and figure out what makes me tick. I am so glad I did, because I understand myself better than before and that a makes it a lot easier for me to motivate and inspire myself to get up and go. Try it…really ask yourself those penetrating questions and be honest with yourself, even if you never tell another soul, admitting it to yourself will make a huge difference.

But the way…here was my workout from tonight.

Resistance Band pulldowns: 2 sets x 15 reps

Barbell Row: 2 sets x 15 reps (with ez bar)

Barbell Curl: 2 sets x 12 reps (same as above)

Incline Curl: 2 sets x 6-8 reps (really weak in this position)

Bicycle Crunch: 2 sets x 20-24 reps

Bench V-Up: 2 sets x 15 reps

Stability Ball Crunches: 2 sets x 12 reps

*This workout was courtesy of Oxygen magazine, March 2009.

Bicepsul este cam cel mai popular muschi al corpului uman. Daca esti nou si te duci intr-o sala prima data, cu siguranta daca nu te pui sa impingi la banca, te apuci sa faci biceps. Lui Popeye ii crestea bicepsul de la spanac, biceps tragea si Rocky Balboa inainte de meci.

Bicepsul este muschiul ce se situeaza in partea frontala a bratului, este prins in 2 ligamente, unul avandu-si radacina in cot, celelalt la inceputul deltoidului in vecinatatea humerusului.

Exercitiile pentru biceps sunt de numeroase feluri. Bara, gantere, din sezut, cu priza pronatie sau supinatie, tot felul. Adevarul este ca bicepsul are o singura miscare care-l solicita. Si anume flexia bratului. Nu exista alte unghiuri, exercitii pentru cap lung, si alte balarii. La triceps da, pentru ca fiind legat de 3 ligamente(d-aia ii zice TRIceps) pot fi executate unghiuri pentru a lovi muschiul cu vectori de forta diferiti.

Consider ca la biceps, un singur exercitiu merita facut. Un exercitiu care nu-ti solicita coloana, nu te face sa trisezi, nu iti suprasolicita antebratul datorita prizei si iti loveste din plin muschiul. Flexia cu gantera din sezand cu cotul sprijinit de(nu PE) genunchi. 8 serii 10 repetari sunt suficiente. Poti termina cu un set descrescator.

Foarte important este ca nu trisezi, nu poti arunca, smuci, balansa greutatea ca si cum ai fi in picioare. Poti face negative fortate pentru a trece de platouri. Simplu si eficient. Doar asta cautam, nu?

Ja det är jag Så otroligt roligt det var å få se lite synliga ådror och mera muskeldefinitioner under dagens träningspass – körde rygg och biceps idag, och i det skarpa ljuset ser jag mer och mer vad jag gjort de senaste 10 åren ..ho..ho.. grymt taggande!

Jovisst, jag vågade mig på en rejäl kolhydratsdag för snart 2 dagar sedan – (inget skräp eller godis altså) – så man kanske är något fluffy just nu (ja e man inte alltid det på bild då) – men jag ser och känner redan nu att jag mest sannolikt kommer ha en bättre form än ifjol – har inte sett mig själv så här förut – och då får man banne mej lov att vara stolt!

Nu ser jag verkligen fram till att börja vässa formen sista veckan!

Suddiga skivstångscurl:

Dagens dropset i latsdrag

Kan se att jag lagt på mig lite mer muskelmassa här och där sedan förra tävlingen – inte mycket kanske – men skillnader finns iallafall.

Skall se om jag kan bjuda på några flera formbilder i helfigur innan jag börjar vatten- och saltladdningen. Bye bye for now!

Escucha More

Usher es uno de esos artistas que lo es TODO en Estados Unidos pero que en el resto del mundo sería detenido como sospechoso de tráfico de drogas nada más bajar del avión. El problema es que está obsesionado por seguir la tendencia r&b más cerrada y barriobajera, y aunque dentro de su género sea ultra-comercial, tiene cero atractivo internacional. Bueno, cero no, porque las fotos para Calvin Klein que tuvo el acierto de hacer al principio de su carrera se siguen vendiendo a precio de oro en las webs menos recomendables de la red. Sobre este tema Usher comentó que le sorprendía mucho que los gays se sintieran atraídos por aquella campaña.

…

No esperaríais que fuera inteligente con semejante número de abdominales.

Dentro de su horda de #1s en USA (8, tiene OCHO; para hacer perspectiva, Michael Jackson tiene 12) es realmente difícil distinguir unas canciones de otras, aunque su gran SMASH fue sin duda Yeah, un temazo increíble que ni siquiera el rapero de turno ladrando a todo trapo pudo arruinar. Parece ser que la canción lo fue todo en las playas de levante españolas (en serio), lo cual la enaltece más si cabe.

Su nuevo tema, More, puede convertirse en la segunda canción increíble que este pedazo de hombre cantante ha grabado en su vida. ¿Y quién está detrás de ella? Red One. Aaaacabáramos. El nuevo genio del pop y la gran esperanza blanca ha puesto de rodillas a Usher (no recreéis la imagen, seguid leyendo) para pasar por el aro del dance-pop. ¿Qué quién es Red One? pues es un hombre al que le debéis el 90% de vuestra vida social durante 2009: él es el creador del sonido Just dance, Poker face y esa canción que es igual que Poker face Bad romance, y nunca podremos estarle suficientemente agradecidos. Hala, ya sabéis lo que dice Lady Gaga al principio de Just dance (nosotros también pensábamos que era “red wine”, y la verdad es que quedaba mucho mejor). Claro que el Sr. One también ha perpetrado obras de arte para artistas tan ridículos como Sugababes o Backstreet boys, pero hasta los más grandes cometen errores (al fin y al cabo, ¿no creó Dios a Celine Dion?).

Esperamos que More tenga el éxito que merece en Europa, y un año después, en España. Si no, el fracaso animará a Usher a volver a los brazos de Calvin Klein, o de Cadena q, DA IGUAL. El caso es que el pop vuelve a dominar el mundo, y Cyndi Lauper debe estar festejándolo por todo lo alto en su tumba.

Lo dicho, un temazo de principio a fin. No podría ser más machacón ni más vulgar, mete mogollón de tralla desde el principio (no recreéis la imagen, seguid leyendo). El rollo eurovisivo probablemente hará que apuñalen a Usher cuando vuelva a su barrio, pero habrá merecido la pena. El disco se llamará Monster. De nuevo, no pidáis originalidad y volved a subir al principio del artículo.

In 2004 Brad Pitt, Eric Bana, and Orlando Bloom stepped back into Ancient Greek mythology to re-enact the famous Trojan War.  Those cheeky Trojans and their crazy wooden horse antics captured the interest of global audiences.  Following the buzz of the films release everyone wanted to know how Achilles got into such great shape.

If you haven’t got an ancient Greek war to train for or a giant WWF heavy weight beast to spar with a . . .

Then here are some key pointers to focus on:

1. Back
2. Triceps
3. Low body fat

The classic warriors’ V look came from doing extensive back work, most notably pull ups.  Triceps is all about arm size and slaying power – for this hit the dips.  Shedding of body fat to get that cut look – intensive cardio is the only answer.  If you want to look like a warrior from back in the day you have to train like one.  They didn’t have techno gyms like Ivan Drago they had body weight, rocks and fight training.  If you haven’t got a large rock or massive sword then try this down the gym…

Break down your weeks routine like this:

Monday Chest + Squats

• Push ups.  15 reps x 4 sets
• Incline flys.  Bench at 30 degrees incline, fly weight.  10 reps x 4 sets
• Decline cable fly/press.  High cables crossed in-front.  10 reps x 4 sets
• Squat. 8 reps x 4 sets
• Finish with … Push ups to exhaustion.

Tuesday Back

• Pull ups – wide grip.  12 reps x 4 sets
• Bent over single arm row.  Weight between your feet, straight legs.  Look up at all times to keep back straight.  One arm row, then swap to the other arm.  10 reps each arm x 4 sets
• Lat pull downs – in front and behind alternating.  15 reps x 4 sets
• Seated row. 10 reps x 4 sets
• Pull ups until exhaustion

Wednesday Shoulders

• Lateral raises.  10 reps x 4 sets
• Front raises.  10 reps x 4 sets
• Clean and press bar bell.  15 reps x 4 sets
• Shrugs. 8 reps x 4 sets
• Single arm kettle bell clean and press.  Weight from floor to full arm over head extension.  10 reps per arm x 4 sets

Thursday Biceps +  Triceps

• Dips.  10 reps x 4 sets
• Narrow grip pull ups.  10 reps x 4 sets
• Tricep over head extensions – two-handed.  15 reps x 4 sets
• Hammer curls. 10 reps each arm x 4 sets
• Dips till exhaustion.
• Narrow grip pull ups till exhaustion.

Friday Cardio

• Run for an hour.

And that is how it’s done.  Aim to increase the weights lifted week on week and try to get the work out done quicker and quicker.  Once the time spent lifting weights has decrease use the extra time to get the cardio up and start working on ab work outs.

Quelle que soit la grosseur du bras, rien n’est plus impressionnant que des biceps renflés comme des collines. On peut être ou non favorisé par la génétique, mais en tout état de cause, une bonne connaissance des exercices pour les biceps peut faire la différence. Le biceps est constitué de deux faisceaux: la courte portion (interne) et la longue portion (externe). La longue portion est ce qui forme la partie galbée du muscle: il est donc indispensable de mobiliser la longue portion et au curl avec la barre, l’écartement des mains joue un rôle prépondérant.

La prise classique (mains écartées de la largeur des épaules) cible principalement la courte portion. Plus on écarte les mains au-delà de la larguer des épaules, plus la courte portion est mobilisée au détriment de la longue portion. Plus on rapproche les mains, moins on cible la courte portion et plus on favorise la longue portion. En conclusion, si vous voulez mobiliser à coup sûr la longue portion et par la-même accentuer le galbe du biceps, faites figurer le curl avec la barre prise étroite (mains écartées au maximum de la largeur du bassin) dans votre programme pour les biceps. Comme alternative il y a aussi le curl à la poulie prise étroite.

Voici un module d’entraînement pour vous aider: 1) Curl avec la barre prise étroite 4 séries 8 à 12 reps, 2) Curl incliné avec haltères 4 séries de 8 à 12 resp, 3) Curl concentré avec haltères 4 séries de 12 à 15 resp.

Bon entraînement.

Ref.: Flex octobre novembre 2009

Tuesday – AM

hang snatch: 95# x 15

dumbbell swing: 30’s x 25

four rounds in 18:30

Tuesday – PM

oly bar curl: 95 x 3 x 10, 85 x 10, 75 x 10 superset with:

overhead rope extension: 100 x 10, 110×3x10, 120 x 10

other random curl stuff

Wednesday – AM

50 8-count bodybuilders

I did these in bouts of 10 instead of 5 like I normally do. They were a little harder this way.

Wednesday – PM

tons and tons and tons of stretching and warmup

straight bar free squat: 225 x 10, 245 x 2 x 10

dumbbell Kyle row: 100 x 3 x 15

leg press: 4 plates per side x 10, 5 plats per side x 2 x 10

safety bar goodmorning: ssb + one 25 per side x 3 x 10 I arched super crazy hard on these. It was so legit it made my back and abs spasm.

high incline GHR: bw x 3 x 10 I can’t get my form right on these and I know there’s something wrong with it. I yelled and bitched at Kyle for no reason at all because I was pissed about it. Sowwy Kyle

Palloff Press: 100 x 2 x 10 left and right

Thursday – AM

log clean: log + 25 pound bumpers x 3 x 10 superset with

hanging pike: bw x 3 x 5

I took my sweet time and didn’t feel too terrible. I don’t even feel too about about sandbagging, since this is an off week anyway. I can tell this workout is going to be much harder next time.

Thursday – PM

I did a regeneration session. No cardio, just stretching and foam rolling. I felt fantastic afterwards.

September 2009:

Oktober 2009:

Syns det någon som helst skillnad tycker ni?

Luckily I have the awesome Marcia to de-sore-afy them

Nick zeigt uns heute sein Bizeps-Workout-Programm (Video bei YouTube gefunden).

Name: Mark Wahlberg (aka Marky Mark)
Date of Birth: June 5, 1971
Place of Birth: Boston, Massachusetts
Profession: actor, CK model

Um tempo atrás eu havia feito uma matéria comentando sobre procedimentos cirúrgicos que algumas pessoas se submetem afim de obter um corpo mais ‘’sarado” aqui.

E a partir de um comentário de um leitor que revelou ter colocado próteses de tórax e bíceps, pedi a ele que interagisse tambem com a galera do blog enviando fotos de como era e como ficou, pra galera (que como eu) tem curiosidade de saber como que fica, se fica muito artificial, se fica legal, etc.

O Denis enviou fotos, comentou sobre o que ele achou da cirurgia, se ficou satisfeito, e enumerou alguns contras (nem tudo é um mar de rosas) que na maioria das vezes é oculta pelas clínicas de estética que realizam tal procedimento. Compartilharei aqui com vocês agora.

O que Denis comentou:

all you have to do is do the workout im about to tell you 3 times a week and you will start seeing results in your first week!

First its to stretch, Do whatever strecthing your heart desires and get ready to feel the burn!

The workout:

25 jumping jacks
25 push ups
25 squats
25 sit ups
10 high jumps (make sure you jump as high as you can and bring your knees as far up to your chest as possiable and land.)

This is where the pain begins:

45 seconds of switch front kicks with squat in between. (you are going to start of with your right or left leg lifting your leg up in front of as high as you can, bringing it back down then squat come back up and do the same with your other leg and repeat.)

45 seconds of jab squat. (you are going to start of knees bent and with either your left or right arm, you are going to throw a jab, squat and then do the same with the other arm and repeat.)

your almost done!

this is the final session in your workout.

you will be doing 3 minutes of this:

you will start of doing 5 jumping jacks, as soon as you finish you will do 5 push ups, sit ups, and squats, then you will repeat but this time you will raise the ante to 5 more jumping jacks push ups sit ups and squats. so it will look like this:

5 jumping jacks, sit ups, push ups, and squats.
no break you will start and now this time do 10 of each
now 15
now 20
and so on for 3 minutes, as days and weeks go by you will see that you will slowly do more and more each and every work out.

do this and i promise you will be seeing the change in you in no time!