OMG my bench!!!! :D

Hi guys!!!
Today I'm feeling very good!
This morning I've done chest and back with a friend (a big man!).
I've decided to increase the weights of my bench press... I've pumped up 34kg with 6 reps!

This is an amazing day for me!
I've done also for my first time 4 set of incline bench press with 14kg (I need to learn the technique to do this exercise).  Then I've had 4 set of dumbell fly and incline dumbell fly and some exercises to the cable in superset,

I've also improved my pull-ups with 7 reps!

After this fantastic work out I had my post work out meal with some corn cakes and turkey breast.

Post work out meal

mlmlml I like it

In 2 hours I'm going to have my fruits shake :D (You need to try it... it's amazing!!!!!)

Fucking personal trainer!

Ok guys, I've started badly the day but not for my fault but for the fucking personal trainer of my gym!
Today is arms and shoulder workout and this morning I've been to the gym.
In my gym there is a people who works in the reception and when he wants he does the personal trainer 
(ARE YOU FUCKING KIDDING ME MAN!?!?!?)

This morning this guy's wanted to be annoying, every fucking exercises that I was doing he replyed me like this: "No, you must sit down" "You must be stand up" " You must be ligther than now"

MAN STOP!!!!!!!!!!!!!!!!!!!!!!

I've been in the gym for 2 fucking hours and this man for 2 fucking hours has annoyed me!

I did the exercises right and the other people older than me did the exercises like me... And he annoyed only me! What a fuck?

For this point I didn't a perfect work out...
But no problem man, tommorow I'm going to be my last time in that gym, I'm going to change it!

This is a persons likes the annoying man

Post in the commen how's right!

Poker night!

I'm going to play poker to my friend's house.

Tommorrow morning I'm going to have a work out (biceps,triceps and shoulders).

I think I will write here in the afternoon!

Good night dudes!

It's break time! Fruit shake

The english say: it's tea's time... !
I want to make something of sweet, why don't a fruit shake?
You need only a mixer, some ice, a banana and 1 or 2 peaches!

Put all in the mixer and whisk it!
It will be like a fruit ice cream, very sweet but healthy.
It's a good idea to eat your portions of fruit of the day with high volume (so you stomach will getting full) and it will be (without the banana) a great pre work out meal.

Enjoy your meal!

This is my shake with a banana and 2 peaches! 

A good Leg day! Feeling good!

Yes... today is leg day! A lot of people hate this day, but I love it!
Yesterday I had a cheat meal so this morning, when I worked out, I was very motivated infact I've incresed my maximum on the exercises!

I had breakfast at 7.30 am with a whole egg and 4 cheesy tost,4 slice of bread with some jam and a banana. At 10.15 I was with my friend Giorgio at the gym and we started the work out!
We started with some squat and I had 44kg + 10kg of the bar, then some lunges (2 12kg dumbells), 70kg leg press, 25kg of leg extension superset with 25kg of leg curl, some glaves's exercises, 38kg deadlift and some ABS.

We worked for 2 hours. Obviously we need a healty post work out meal! Why don't some rice cakes?!?
We had 4 rice cakes each and some slice of turkey brest.

I finished lunch 15 minutes ago, I had some lentils, chicken breast with cheesy bread and a banana!

IT WAS PERFECT!

The diet it's the important thing in the work out! If you want to get in shape you should eat healthy and a lot if you want big muscle!

I think I'll go for a walk with my friends at 5 p.m. (I want to enjoy this last day of holidays, the starting of school isn't far away!)

GO GUYS, EAT HEALTHY AND PUMP UP

This is a video that I shotted in the gym (the language is italian)