Natural Body Transformation Week 1 Day 4

Energy is up I feel I am growing stronger and an upbeat feeling as I march on to day 4 of my Natural body transformation. I have wrote numerous articles on this blog but this series is very close to me as this not only a experiment but also a challenging journey that I am going to embark.

As I close in on week one I shall start sharing  progress pictures not on a weekly basis but might be more frequent than ghat. Subscribe to my blog as I share my journey. Thanks for the support you have given me and so many visitors following my journey.

As I have always said it's not only about me it's about us. We are all part of this transformation. People are not only following the transformation journey but also doing the workouts with by following the workout routine. Please do shoot questions so that I can share my experience and gratitude.

I am sharing my day four workout. Here is what I did.

Legs, Back and Chest

Leg Press 

81.81 kgs x 30 reps 1set

81.81 kgs  x 25 reps 1set

122.72 kgs  x 25 reps 1set

163.63 kgs  x 25 reps 1set

300 kgs x 6 reps 2 sets

300 kgs x 7 reps 3 sets

322. 72 kgs  x 6 reps 1 set

Barbell  Bench Press 

61.36 kgs  x 7  reps 3 sets

84.09 kgs  x 2 reps 5 set

T Bar Rows 

40.09 kgs  x 10 reps 3 sets

61.36 kgs x 5 reps 1 set

That’s it. Great week. Remember to come back to my blog to follow my journey. Please subscribe to my YouTube channel and support me. 

Natural Body Transformation Week 1 Day 3

Let's look at what I did on my day 3 of my Natural body transformation journey, so far its been good and I want all of you to follow me as I do it all natural but I mean I don't even take supplements. Subscribe to my blog and email notifications. 

Knowing you’re watching is forcing me to stay focused. Failure is not an option. I feel my body changing, but I also feel my mind changing, adapting to the new stresses I’m putting on my body. I am a peaceful person, but a killer instinct is setting in, and like before, I will channel this instinct into my lifting. I will get big, I will get ripped, I will do it naturally.

 I want you guys to follow this routine and let me know how it's working for you ask me any fitness related questions and let's build a arm of fellow fitness enthusiasts and band of Brothers who love to lift and stay fit and healthy. 

Before I get side tracked here is what I did on day 3 food and diet details coming very soon. 

Squat, Deadlift  & Triceps 

Barbell squat 

61.36 kgs  x 8  reps 2 sets

84.09 kgs  x 3 reps 4 sets

Deadlift 

61.36 kgs x 8 reps 2 sets

102.27 kgs  x 4 reps 2 sets

125 kgs x 4 reps 2 sets

143.18 kgs x 2 reps 2 sets

Triceps Extensions 

31.81 kgs x 17 reps 2 sets

36.36 kgs  x 17 reps 2 sets

40.09 kgs  x 12 reps 2 sets

45.45 kgs  x 7 reps 2 sets

I am doing pretty well at this point I believe this workout is not only going to set the tone for future weeks of transformation but also provide a good base to estimate the results and progress in coming weeks. 

That’s it. For today Great week. Remember to come back to my blog to follow my journey. Please subscribe to my YouTube channel and support me. 

Natural Body Transformation Report Week 1 Day 2

In this blog post I like to discuss where I started from on day I share some pics below to monitor progress.  Many people claim to be Natural and share progress pictures where you see drastic changes. body transformation done in a natural way is the best way because the changes will last longer and you don't need any enhancers.Subscribe to my blog Rockhard Physique as I share my journey. 

As far as diet is concerned I am on a low carb, high protein and moderate fat. But it's ending up with me over eating carb. It takes time to hit the macros on point let's not forget it's not a day or two's journey it's gonna be a 12 to 16 weeks of transformation. I plan to build muscle while getting as lean as possible. 

I am sharing my day two workout. Here is what I did.

Chest & Biceps 

Dumbbell bench press 

45.45 kg  x 20  reps 2 sets

59.09 kg  x 12 reps 1 set

68.18 kg x 12 reps 1 set

85 kg x 6 reps 2 sets

85 kg  x 2 reps 2 sets

Decline bench press 

61.36 kg  x 10 reps 3 sets

70.45 kg  x 6 reps 1 set

Machine hammer strength press 

54 kg  x 12 reps 1 set

64 kg x 7 reps 1 set

68 kg  x 5 reps 1 set

Barbell Curls

43.18 kg  x 7 reps 4 sets

Dumbbell hammer Curls 

22.72 kg  x 7 reps 2 sets


That’s it. Great week. Thanks all my readers from around the world Ukraine, Russia, USA, India and United kingdom. Remember to come back to my blog to follow my journey. 

Please subscribe to my YouTube channel and support me. 

Natural Body Transformation Report Week 1

I am on my Natural body transformation journey follow me as I do it all natural buy thst I mean I don't even take supplements.

I have always wondered how real are these body transformation and body transformation challenges. Well one of the best ways to find out is to do it yourself. 

I will be sharing my workout routines, diet and my findings and struggle. Let's kick off the the blog post with my day one workout. Here is what I did.

SHOULDERS & TRIS

Seated dumbbell shoulder press

45.45 kgs  x 14  reps 3 sets

54.54 kgs x 10 reps 2 sets

I’ve always been naturally strong on this exercise. 

Machine Shoulder press 

50 kgs x 10 reps 2 sets

Dumbell lateral raises 

31.81 kgs  x 7 reps 2 sets

Dumbell front raises 

31.81 kgs  x 10 reps 2 sets

Triceps cable press down 

45.45 kgs  x 14 reps 2 sets

59. 09 kgs  x 10 reps 2 sets

90.9 kgs  x 3 reps 2 sets

Close grip barbell bench press 

61.36 kgs  x 10 reps 1 sets

61.36 kgs x 6 reps 2 sets

That’s it. Great week. Remember to come back to my blog to follow my journey. Please subscribe to my YouTube channel and support me. 

How to Lose 7 to 8kgs of weight in 90 days

There are many ways to lose a lot of weight fast. However, most of them will make you hungry and unsatisfied. Most weight loss program more than what they can deliver, thus resulting in demotivation. First and far most one should think whether losing 7 to 8kgs in 90 worth the health risk it may cause? Are they prepared for the grind that one needs to see results and survive till the end?

You need to have iron willpower, if not hunger will cause you to give up on these plans quickly.

The plan outlined here will:

Reduce your appetite significantly. Make you lose weight quickly, without hunger.

Improve your metabolic health at the same time.

Have a great workout plan, it's very important to train hard and not just relay in diet.

Avoid crash diet or any other forms of fad diet.

Cut sugar and junk food from your diet and make sure you hit your macros goal.

Here is a video which will help you and explaining how to lose weight fast properly. Please subscribe to my YouTube channel.

How to build Massive chest

How to Build a Massive Chest ? well i have the answer. yup you are on the right track to finding golden cheat sheet to build big chest muscles fast. Chest workout is one of the best and taxing workouts of them all.

Building great chest isn't rocket science but needs lot of dedication and hard work like any other body part. Whether you want to build massive chest at home or build big chest muscles in the gym

barbell bench press is one of the staple exercises to build huge chest and intensity is the key.

If you want to build big chest muscles fast We can also use reverse grip decline bench press along with inclined barbell bench press to vary the routine.

The 4 must –do exercises for building huge chest , which I suggest to vary one’s routine are as follows:

Inclined Bench Press     5 Sets of 6 – 8 Reps

Reverse Grip Decline Bench Press      4 Sets of 6 Reps

Dumbbell Fly’s        4 Sets of 6 Reps

Machine Fly’s     5 Sets of 6 – 8 Reps

Please Like, Comment and Subscribe. I would love to know your feedback on the topic.

Yoel Romero vs. Luke Rockhold

Yoel Romero vs. Luke Rockhold is a very interesting fight and will be one of the best fights in ufc 221 fight card. Yoel Romero is an amazing wrestler and has knockout power in both hands. Check out my fight predictions for UFC 221 and subscribe to my YouTube channel.