Today I had a great workout and personal best for the flat bench dumbell press and I reach a new weight gain goal too!!!

I warmed up with my jump rope for about 5-10 mins, then I started with some starting acceleration and warmup for my chest and shoulders using dumbells, I was with my girlfriend so I use Love as my secret weapon, the emotion of love and happiness is greater and more powerful than hate and anger which comes in a close second.

Anyway, I after warming up and taking a breather for about 5-10 mins I went for the heavy weights, I picked up the 45 kg dumbells (100 lbs each) Got in position and pressed out about 6-7 reps! I was pretty impressed with myself, before I was only doing about 3-4 reps with that weight, and this time I felt really good doing it!!

Also, I weighed myself and hit my first weight gain goal of a lean 73 kg (160.6 lbs), I really happy with that because I was able to put on almost 15lbs of lean muscle in the last 3 months!!!

My next goal is to get to 74 kg, then 75 kg etc.. untill I can get to about 85 kg, and if possible 90 kg+ (about 200 lbs) for my height and body type I think I could be a lean 190 lbs+ it might take me a couple years, hopefully less, but I love to workout and I'm smart with how I workout too.

Take care and have great workouts,
Kyle

If you would like to build more strength, size, and muscle. Here are some quick tips:

Tip #1: Keep Your Muscles In Tension 100% Of The Time For Every Rep You Do While Lifting Weights.

Example Exercise - Bicep curl: 

1. Starting Position - Pick up the weight, Lift it slightly so your bicep starts to contract this is where your starting point to the lift is.
2. Lift the weight up as quickly as you can in control using good technique.
3. Lower and Repeat lower the weight slower with control, don't relax your bicep or rest during the rep or set. So when you lower the weight keep you arms slightly bent so the bicep will stay engaged rather that extending the arm straight and having the forarms and shoulders take over more, by doing this you can hurt your bicep and can cause muscle damage and making your bicep weaker, I see people do this at the gym but hey, maybe that's what they want to do, but this exercise and type of training I'm talking about is for power, strength and muscle. As you lower the weight you arm will gather energy for the contraction at the starting position.

SAFETY NOTE: While lifting weights if you keep the muscle in tension using good technique and control you reduce risk to injury.

SPEED BENEFIT: "You can rep as fast as you like while keeping the muscle your working on in tension, with control and good technique of course, so for althetes, power lifters, strength trainers, and even bodybuilding this is key."