I am in Mexico for the moment. Been training here at Intensive Fitness Gym in Tlajomulco, Guadalajara.

Love visiting NEW gyms!

#talangjakten2013 #ironsport #betterbodies #bikinifitness #luciapokalen #luciapokalen2013 #swedishfitness #swedishfitnessista #ultimatenutrition #nanoxnutraceuticals #gasp #nanox

When I train, I always strive to FIGHT the weight down (in the eccentric fase). That's what induces real burn in the muscle, I believe…

One thing I particularly like about the gym workouts is that everything depends on me only. There are no teammates to blame. And it's just me who can be held responsible for the final results. Nor can I be around in the gym working at half- speed, because it will not give any success to speak of.

I have to push myself to the maximum day in and day out all year round and constantly push myself to work harder than the previous training session – a very challenging task.

Gym training is all about discipline, determination, mental strength, tenacity and unquestioning willingness. But if you're willing to do the hard work, you get very much in return – even outside the gym.

I like the feeling of filling up my arm muscles with blood and get a good pump. That's why I prefer to work both the biceps and the triceps muscles together.

This workout really shock start every muscle fiber in the arms. All fibers are subjected to maximum load, both type I and type IIa/IIb. It requires total focus and high intensity and the ability to use two weight sets simultaneously (so Monday night might not be the best choice …) The entire session is implemented in superset form, which means you go straight from one exercise to another without rest longer than it takes to get there.

Arm workout:

Superset 1

Standing biceps curl with rod 3X10-12

Push Down with rope 3×12-15

Superset 2

Cable strain with straight bar 3×15

Narrow bench press 3X8-10

Superset 3

Seated dumbbell bicep curl 3X15

Cable strain behind the head 3×15

Superset 4

Hammer curls (thumbs-up curls) 3×15

Dips 3X15

Finish with 10 minutes of stretching out the muscles again for faster recovery of the arms (which is involved in training every day).

One of the highlights in the gym is the back training. It's an awesome feeling to get a hefty pump in the back muscles. But it requires good muscle contact and a high intensity to reach this pumping sensation in the back muscles. Therefore I devote a full training session (45 minutes) for just back.

Some guidelines for effective back training :

• Always warm up the body before back workout, for example on a cross trainer. Also, carry out a couple of high rep sets in any back machine.

• Take advantage of the rest time between sets to stretch out the back muscles. This increases the blood flow (and thus the pump) significantly.

• Rest about 1 minute between each set (a little more after drop sets or forced reps).

• Work out in the exercise's entire range of motion , ie . stretch out to the max in the eccentric phase and contract maximally in the concentric.

• Train to failure in each set. Otherwise, you might as well find another sport to begin with …

• Maintain muscle connection throughout the exercise's range of motion , and use extra precautions to keep the tension in the muscle in the eccentric phase (on the way back ) .

• Chins rack is the king of back exercises . It is equally obvious that squats is for the leg muscles . Always start with this exercise at the beginning of the session when you are strongest and most rested.

• Fill up with a lot of energy before a back workout. It will be necessary. I prefer to workout the back in the late afternoon when I've had time to eat several times before.

I recently tried a new exercise which really “bites” the muscle. A very good finishing exercise on back training day.

"The most important thing is to enjoy your life – to be happy – it's ALL that matters." Audrey Hepburn

Therefore keep BALANCE in ALL you do. Being the way you handle ALL your diff relationships, your training, your healthy food options and everyday life… Not having balance can bring negative outcomes. Remember too much of ANYTHING or ANYONE is NEVER good… To have a little bit of everything is just fabulous! Love on!

#enjoylife #happiness #peaceinlife #behappy #bebalanced #swedishfitnessista #talangjakten2013 #ironsport #betterbodies #bikinifitness #luciapokalen #luciapokalen2013 #swedishfitness #ultimatenutrition #nanoxnutraceuticals #gasp #nanox

Summer or not and WHATEVER season it may be, there is never a better time to get those beautifully toned and defined arms that you want!

‪#‎talangjakten2013‬ ‪#‎ironsport‬ ‪#‎betterbodies‬ ‪#‎bikinifitness‬ ‪#‎luciapokalen‬ ‪#‎luciapokalen2013‬ ‪#‎swedishfitness‬ ‪#‎swedishfitnessista‬ ‪#‎ultimatenutrition‬ ‪#‎nanoxnutraceuticals‬ ‪#‎gasp‬ ‪#‎nanox‬

The only one was missing was Mattias!
#talangjakten2013 #ironsport #betterbodies #bikinifitness #luciapokalen #swedishfitness #swedishfitnessista #ultimatenutrition #nanoxnutraceuticals #gasp #nanox

Go a little cray every time I have Ultimate Nutrition BCAA's 1200! But I think it's fabulous craziness for the gym! Need this energy to work my baby glutes! Bahahahahaha!
#talangjakten2013 #ironsport #betterbodies #bikinifitness #luciapokalen #swedishfitness #swedishfitnessista #ultimatenutrition #nanoxnutraceuticals #gasp #nanox

https://www.body.se/bloggar/adriana-andersson

Click below to play:

http://youtu.be/0K-lHsEwzvM

#‎talangjakten2013‬ ‪#‎ironsport ‪#‎betterbodies‬ ‪#‎bikinifitness‬‪ #‎swedishfitness‬ ‪#‎swedishfitnessista‬
‪#‎ultimatenutrition ‬‪#‎nanoxnutraceuticals‬ ‪#‎gasp‬ ‪#‎nanox‬ ‪#‎luciapokalen2013