Jens's blog

Does anyone had good results with ZMA?

Or are there studies that this supplement works?

Hye everybody I've got some questions.

My girlfriend started to train with me. Se wants to get a better physique.
She mainly wants to train her arms to get them shaped better.

She weighs 104 pounds and she is 5.4ft.

What exercises could she do to get better shaped arms?

Should she train only her biceps or train them combined with her triceps.

Or other tips to give her a better physique?

Greetings from Belgium

Day 1: Chest / Triceps.

Chest:

Incline dumbbell bench press 4 sets 12 reps
Incline dumbbell flys 3 sets 12 reps
Flat dumbbell bench press 3 sets 12 reps
Decline dumbbell fly 3 sets 12 reps

Triceps:

Tricep dips 4 sets 20 reps
Overhead rope triceps extensions 3 sets 12 reps
French press 3 sets 12 reps
Tricep kickbacks 3 sets 12 reps

Day 2: Back / Biceps

Back:

Lat pulldown 4 sets 12 reps
Chins 3 sets till failure
Barbell rows 3 sets 12 reps
Deadlift 3 sets 12 reps
Reverse grip close grip pulldown 3 sets 12 reps

Biceps:

Hye everybody I have a question about potato chips/crisps.

This is the nutrition table.

Protein: 5,8 gr
carbohydrates: 52 gr
Fatts: 35.1 gr of wich saturated fats 7.1 and 28.1 unsaturated fats.
Sodium: 0.6 gr
Grains: 4gr

All of this is by 100 gr.

So my question is, do I have to stay away from these chips of can I eat them from time to time because they have unsaturated fats?

Greetings from Belgium.

Hye Jamo how are you my friend?

I have a question how do I gain weight?
I'm 6.1 ft and weigh 139 pounds with 9% body fat.
I've been training for 1 month now 5 times a week and I gaind about 7 pound in that time. But how do I gain some more weight? I'm considering buying a weight gainer like mammoth 2500 or should I wait and let the weight come more natural?

Greetings your friend from Belgium. ;-)