Shoulder Workout

Train shoulders....yep

1. Behind neck barbell press (seated) (2 warm up sets, 4 worksets. 6-10 reps)
2. One arm pivot press (3 sets, 6-10 reps)
3. Individual lateral raises (3 sets, 8-12 reps)
4. Machine rear delt fly (4 sets, 10-12 reps)

Trained abs afterwards...

1. Incline leg lifts (3 sets of 10)
2. High cable oblique crunches (2 sets of 15 each side)
3. Incline plate side twists (2 sets of 30)

My opinion on proportionality

Now if I had a video camera I'd film but I don't so I'm just talk here.

Proportionality in my opinion, in terms of bodybuilding, is how every muscle compliments all the other muscles in the body to the point it all 'fits' together really well. Now genetics can play a role but I'm not gonna dive into that. But yeah I reckon proportionality of all muscle groups, is the key to an awesome looking physique regardless of our goal whether it'd be; bodybuilding, fitness modelling, competitions or just looking good.

Now again this is all my opinion. The amount of muscle someone should build should consider their height. Reason for this, I reckon a shorter person doesn't look good with too much muscle. I think the term for that is "manlet" and it describes a short person building all this muscle to compensate for their height. Now I'm somewhere between 5'9.5 to 5'10. Sooo not being exactly the tallest person ever, I'm constantly trying to visualise how much muscle to build before I build way too much and I'd look unattractive to the ladies haha. Also I'm really working hard to get my upper chest, back thickness and legs to become a bit larger so it'll complement my arms, shoulders, traps and middle chest thickness. So for me it's a continuous process.

In conclusion, I reckon everyone should strive for a very well proportional physique so that one muscle group completely overshadows and other muscle group. Anyways I'm off bye.

CHEST WORKOUT

Did chest a couple days ago....yep.

1. Incline barbell bench press (2 warm up sets and 3 working sets, 8-12 reps)
2. Flat dumbbell bench press (3 sets, 8-10 reps)
3. Decline machine press (3 sets, 8-10 reps)
4. Cable flys (2 sets high cable and 2 sets low cable, 10-12 reps)
5. Dumbbell pullovers (3 sets, 10-12 reps)

Now I was pretty disappointed with my performance because due to my shoulder injury, I've lost a considerable amount of strength. But in the end, it pretty much happens to everybody soo pretty much i'll just slowly build my strength up again. Oh and in case you were wondering if I had lost any size due to my injury? The answer is no :D.

Thermofuse!!!

Bought Thermofuse today and fuck I'm stoked.

Keen to start using this. Pretty much I'll be consuming 1-2 tablets a day, keeping my diet clean, increasing my cardio and lifting as normal.

I'll post results after 3-4 weeks of usage and taking pictures etc.

I'll also give a solid review, tips and recommendations in regards to using the product.

Sooo stay tuned.

Back workout

Did this workout couple nights back with a mate...yep

1. Weighted pull ups (3 sets to failure)
2. Dumbbell rows (3 sets of 10-12 reps)
3. Hammer strength rowing machine (3 sets 8-10 reps)
4. Inverted rows (2 sets to failure)

That's that easy stuff and I'm feeling it all in my lats as I'm writing this :)

Progress pic

Now I don't know my body fat percentage but here's a quick snap shot of me.

You can start to see my upper abs coming and a teeny bit of obliques.

I had to use Instagram and find a good downlight spot in my house just do yous can see a little something

Shoulders!

Alright soo pretty much my shoulder pain is gone and all is left is a painless click. Plus i've been taking anti-inflammatories to help it etc.

Anyways down to business...trained shoulders and holy fuck have i lost some strength but don't worry i'll work hard on bringing it all up again. On the plus side, i havent lost any size which i'm very relieved about.

The workout was this...

1. Seated dumbbell shoulder press (5 sets with a progression in weight. 8-12 reps)
2. Single arm lateral raises (3 sets, 10-12 reps)
3. Seated close-grip smith machine press (3 sets, 8-10 reps)
4. Front plate raises (3 sets, 12 reps)
5. Dumbbell rear delt flys (3 sets, 10-12 reps)
6. Standing cable rear delt flys (2 sets, 12 reps)

Trained biceps after:

1. Seated dumbbell curls (3 sets, 10-12 reps)
2. Standing ezy bar curls (21s style) and then did same exercise to failure after doing 21s

Had heaps of fun doing this workout and got an awesome pump too :).

Quick progress update

Hey sorry for not posting frequently but this is due to a shoulder injury and a build up of Uni crap.

Anyways before I started any form of weight loss regiment, I was at 21-22% body fat.

Now I'm around 14% body fat! It's a slow process but I'll keep it up.

Hopefully my shoulder recovers and I can work on gaining size in my deltoids and chest again.

All the best
Jansz

Sorry for no pictures

Hamstrings and abs

1. Stiff legged deadlifts (5 sets of 5-8 reps)

2. High leg press (3 sets of 15 reps)

3. Seated leg curls (2 sets of 8-10 reps)

Abs

1. Roman chair leg lifts (2 sets to failure)

2. Full leg lifts on decline bench (3 sets of 10 reps)

3. Incline medicine ball twists (2 sets of 30 reps)

4. High cable side bends (2 sets of 15-20 reps each side)

Tried something new...

Now don't judge me because I haven't tried this before but I gotta say this was SOMETHING ELSE!
Today at the gym I trained back and I put a 5kg dumbbell between my legs and fuuuuuarrrkk you can feel a fuckload of difference than using your own body weight.

Give it a go!

Good meal

Alrighty I've made another good meal to share...

What you need is a whole grain wrap, cooked egg whites, shredded chicken breast (cooked) and a few slices of tomato.

After you put it altogether, pop it in the microwave for extra warmth (it's cold in Australia ATM) and then consume.

There's heaps of protein, good carbs and minimal fats. Boom!