Chest, Shoulders, Triceps and Back

This is my training log for yesterday’s workout! When finishing this workout you will have an awesome upper body pump for the rest of the day.

#1. Incline Hammer Press

15 Rest/Pause – You have 3 sets to get a total of 15 reps with the same weight. ie: For the first set your goal is to hit at least 8 reps, 2nd set 4 reps and 3rd set at least 3 reps.. if you can do more than 15 reps, then the weight is too light. You only get 12 deep breaths in-between sets.

With this exercise you want your elbows slightly at a 45 and hands should be place a little below your shoulders. Most Hammer Press stations have adjustable seats so you can set it at the proper height for you. When pushing the weight away from you, the motion should be as if you are doing a incline bench press. Feet should be planted on the floor for extra drive. After the end of your last rep on the 3rd set, hold midway for as long as you can for one last burn. (static hold) Continue reading…

Nikki Gunz

Training Legs and Biceps

My training is a modified version of DC Training which I do 3 days a week.  So far it’s helped really well with my strength gains. Today’s workout was legs and biceps, one of my favorite days.

#1. Squats – 5 Sets of 3 – Rest 3-5 Min Between Sets

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You want to go as heavy as you can for each set without losing form so make sure the weight is suitable for you. You also want to go at least parallel, below is even better (ATG), and make sure you have the proper footwear as well – no squishy tennis shoes. You want shoes that are flat and sturdy like weightlifting shoes or you do it barefoot. Continue reading…

Nikki Gunz

http://www.dreamstime.com/-image25114862

What Motivates Me To Be Healthy and Stay Fit

People often ask me, “What keeps you going?” or “How do you stay motivated?”. For me it is really the fact that I cherish being healthy and I love working out. Our bodies were NOT meant to sit on couches staring at glowing screens all day! Here are a few more things that motivate me:

#1. I do it to relieve stress. After the end of every workout I have a sense of calmness and well being. I let all my stress and frustration out on the weights and I gotta admit, it feels really good.

#2. I do it for my health. Exercising and eating healthy will develop a strong and healthy heart, reduce chances of  developing cancer, prevent diabetes, give you great skin, and lead to a longer life. The benefits really are endless but feeling like you have more energy throughout the day is another plus. Continue reading…

Nikki Gunz

Aiming for Your Goals

Are you competing in a Figure or Fitness competition and want to look your best? Do you have an exotic vacation planned and you want to look amazing in your bathing suite? Do you look up to a certain person and want to look just like them? These types of goals are focused on all year round, and can provide a hunger of motivation to achieve those goals. Continue reading…

Nikki Gunz

Beast Mode Mouse

Might as well get some reps in while under the bar!! I can’t tell if these are JM Presses or Tricep Extensions. Life is always gonna be full of challenges, think positive and just roll with the punches!!

Bench Pressing Mouse

Nikki Gunz