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Eric Szaja

My Fitness D̶i̶a̶r̶y̶ Blog 😁 6'5 Part time Gym Rat; Full time IT Professional Mississauga, ON 🇨🇦 Made in Poland 🇵🇱

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A strained ankle = arm day 💪 ➖ Actually it's not a strained ankle, its peroneal tendonitis according to Dr. Google. Either way it's an excuse to wear flip flops to the office 🤣 ➖ Have a great day ! ➖➖➖➖➖➖➖➖➖➖➖➖ ➖➖➖➖➖➖➖➖➖➖➖➖ 🏋️Online Coaching Available 🏋️ ➖➖➖➖➖➖➖➖➖➖➖➖ ✔️Truly Customized Nutritional Guidance ✔️Supplement Guidance ✔️Training Guidance and complete Custom Training Programs ✔️Email & WhatsApp contact ✔️Weekly Check Ins (or more) ✔️Opportunity to learn not just follow ✔️Accountability ✔️Motivation ➖➖➖➖➖➖➖➖➖➖➖➖ 💲Only $100 per month. A month of personal support for the cost of maybe one or two personal training sessions. Fair Prices. Proven Results.💲 ➖➖➖➖➖➖➖➖➖➖➖➖ 📩For more information DM or Email (link in Bio) and let’s get you on the right track today.📩 ➖➖➖➖➖➖➖➖➖➖➖➖

🏋️How is your progress coming along? Is the work you’re putting in getting you to where you want to be in your fitness journey? It took me years of making mistakes and learning many lessons along the way to finally make the progress I wanted. Allow me to apply my knowledge and experience to your fitness goals and get you there in the most efficient way possible. 🏋️ ➖➖➖➖➖➖➖➖➖➖➖➖ ✔️Truly Customized Nutritional Guidance ✔️Supplement Guidance ✔️Training Guidance and complete Custom Training Programs ✔️Email & WhatsApp contact ✔️Weekly Check Ins (or more) ✔️Opportunity to learn not just follow ✔️Accountability ✔️Motivation ➖➖➖➖➖➖➖➖➖➖➖➖ 💲Only $100 per month. A month of personal support for the cost of maybe one or two personal training sessions. Fair Prices. Proven Results.💲 ➖➖➖➖➖➖➖➖➖➖➖➖ 📩For more information DM or Email (link in Bio) and let’s get you on the right track today.📩 ➖➖➖➖➖➖➖➖➖➖➖➖ Have a great day ! ➖➖➖➖➖➖➖➖➖➖➖➖

So today I'd like to share with you the PJR Pullover. This exercise was invented by Paul Carter @liftrunbang . The story is that years ago he was doing dumbell pullovers wrong, but then realized that this incorrect execution absolutely destroyed the long head of his triceps. . This will target the long head like no other exercise. Reason being is that due to the shoulder flexion, it allows you to stretch the long head to its maximum. When a muscle is loaded in a fully stretched position it produces the greatest amount of tension distribution. This is why it completely destroys the long head of your triceps. . Give the PJR Pullover a shot and I promise it will be a new staple in your tricep workouts. . Also give @liftrunbang a follow. He is what I consider a real expert, a wealth of information, has written hundreds of fitness related articles over the years, and best of all he shares his knowledge. You can also listen to him on the Swoley Trinity Podcast on @advicesradionetwork which he co-hosts with @fortitude_training and @thealanaragon . But most of all give him a follow to see how to really properly execute this move, straight from the inventor himself 😁 . Have a great day FitFam! .

Client Spotlight: @nozmaximus - When he started with me, he had already been working out regurly for over three years. However unlike many, his diet was all over the place without any proper macro regulation, and he was stuck doing a "bro split" without much results. All it simply created was what is referred to as a skinny fat physique. . Our first step was to focus on fat loss while improving at the gym. We put him on a custom diet plan, which was updated every week in line with our goals. He started a custom training program, lifting only 4 days a week focusing on 3 heavy load days, and an upper pump day. There was no additional cardio involved as we wanted to completely minimize muscle loss. . In 10 weeks, we have completely transformed his physique. He lost fat, while actually increasing a minimum of 20% across all major lifts. . We are going to continue the fat loss phase for a couple more weeks, in order to completely lean out some problem areas, but after that we are going to start a growth phase. By leaning out first, his is now very insulin sensitive and primed for growth; ready to shuttle nutrients into muscles rather than fat. . I'm very excited to part of @nozmaximus journey, and can't wait to see what kind of physique we can build in the coming months. . How is your progress coming along? Are you happy with it or could it use a little boost? Don’t be too proud to reach out for help. Together we can really optimize a plan right for you with just some of these benefits: . ✔ A truly custom diet plan suited to your lifestyle ✔ Workout advice, exercise selection help, or even complete plans ✔ Weekly check-ins and updates ✔ WhatsApp contact 7 days a week ✔ Most of all accountability and motivation . ☆ All for only $100 per 4 week blocks. A month of support for what barely covers one or maybe two personal training sessions. Want to find out more, send me a DM or email (contact button in profile). ☆ . Have a great day FitFam! .

Here is another "fun" Giant Set. This time for Biceps. This will hit both heads of the bicep, the forearm, and the brachialis. Basically everything will hurt... in a good way. The set consists of: . 20 x Supinated Curls . 20x Hammer Curls . 20 x Pinwheel Curls . 20 x Zottman Curls . 20 x Reverse Curls . Use no more than 50% of what you regularly use for a work set, otherwise I doubt you will finish it. I only used 25lbs and was dying at the end and had to resort to a bit of a swing. I probably should have used 20s, but maybe the extra from the 25s was worth the slight cheat. . This can be used with very light weight to completely warm up your biceps, or use it as a single workset to pump up your arms like no other. Short on time? Use it in combination with the 100 rep tricep workout I posted last week, to get an extreme full arm pump in under 10 minutes. . The nice thing is, that all you need is two dumbbells and can your arms in one set... to a point where I couldn't flex at the end because it hurt too much... . Have fun FitFam!

Church this beautiful Sunday morning. In this church, when doing a 25 rep hack squat with a 3 second eccentric and 3 second concentric portion, believe me when I say you will see, hear, and speak to God. . Have a great day FitFam!

Grocery time... but first had to catch a pump. . Have a great day FitFam! ========================= ========================= ========================= =========================

Sound On! ... What a day, first I get to chat with @fortitude_training and then get a shout out on @bodybuildingnerdsradio ! @scottmcnally1 I think I'm taking over @advicesradionetwork 🤣 . So Vijay, my offer still stands, let's meet up at for a workout (no schmoe) and let's see if we can find a post workout burger to your satisfaction, my treat. Oh and I didn't say that Harvey's was good, but their Angus burger is definitely better than McDonald's 😝 . On a serious note, if you are a fan of bodybuilding, or even interested in fitness, diets, supplements check out if you haven't already all the great podcasts from @advicesradionetwork you can find them on iTunes, and most other podcast apps. Also subscribe to @bodybuildingnerdsradio they are hilarious, and review all kinds of bodybuilding podcasts from around the web. I discovered some real gems from their reviews. And who knows maybe one day you'll also get a shout out and become a celebrity for the day like me 🤣 ========================= ========================= ========================= =========================

People will rarely post a front double bicep. In fact I don't think I ever have. Why? Because this pose will really expose all your flaws. No playing with angles here. . But as far as achieving your ideal physique, how will you know what you need to improve if you don't analyze the flaws in your physique? . So here it is, in all it's glory. Except for the legs, not ready for that yet... Already know what a beanstalk looks like 🤣 . But not giving up, and always striving for improvement. . Never focusing on the current negatives but instead on the positives I'm going to achieve. . Happy FitFam! ========================= ========================= ========================= =========================

If you never had sore lats, you will after these guaranteed. This is an amazing way to activate the lats courtesy of @fortitude_training . The move consists of three steps: 1. ROW - Concentric Row, rowing the bar to your lower abs 2. STOP - hold the bar at your lower abs, by squeezing/contracting your lats 3. DEADLIFT - complete the lockout portion of the deadlift by extending at the hip. To keep the bar against your abs, you will have to really engage your lats. . Then reverse the steps to complete the rep. . The long isometric contraction of the lats to keep the bar tight against your abs will really fry your lats. You will not be able to handle anywhere near the weight you normally do for your barbell rows, but I guarantee even after a light warm up set you will know why. . For more great tips and a ton of bodybuilding knowledge follow Dr. Scott Stevenson @fortitude_training (and to see how to do this with proper form). And if you really want to learn something, pick up his book "Be Your Own Bodybuilding Coach" which really should be called the bodybuilding bible. . Dr. Scott also has a couple great podcasts on @advicesradionetwork "Muscle Minds" and "The Swoley Trinity" . Lastly he was just recently on @mindpumpmedia Mind Pump Episode 1070: Underground Muscle Building Secrets with Dr. Scott Stevenson . Have a listen, it's free and you will pickup things that people pay thousands for. . Have a great day FitFam! ========================= ========================= ========================= =========================

The perfect Myspace angle to make your arm look bigger than it really is. You're welcome. . Have a great day FitFam! ========================= ========================= ========================= =========================

Here is great way to get a huge tricep pump; the 100 rep Giant Set for triceps. I learned this from @flex_lewis so if you want to see how it's done properly from the man himself, search YouTube for Flex Lewis 100 rep tricep workout. . The 100 reps consists of: -20 reps of Rope Pushdown, splitting rope at bottom -20 reps Rope Pushdown, no splitting, hammer grip -20 reps V-bar pushdowns, overhand grip -20 reps V-bar pushdowns, wide underhand grip -20 reps Rope overhead extensions -1 crying session from the skin splitting pumps . This will hit all 3 heads of the triceps, long, medial and lateral. Can use this is as a great warm up for a couple heavier moves, or do 2 or 3 rounds of this for a quick complete tricep workout. . Have fun! . ========================= ========================= ========================= =========================

I got to the gym feeling pretty good, no back so decided to do some . Warmed up with a plate, felt good. Up to two plates, felt like air. Jump to 3 plates and knocked out 10 like it was only a plate... . WTF I haven't squated in months. Did I actually get stronger at from accessory work? 4 plates it is... Another 10 reps. . This is crazy, should I attempt 5 plates for the first time in my life? 4 plates went up easy for 10, so should get 5 plates for at least 1. . Throw 5 plates on.... and bust out 8 reps... feeling like a beast, it I'm in a zone, 6 plates it is! . 6 plates, 585lbs on my back... for 4 reps, to gr!!! . Went crazy, the morning geriatric crowd went crazy!!! . Then as I started doing my celebration dance, my alarm went off. I got out of bed, went to the gym and did a couple plates a side on a leg press. . Have a great day FitFam! . ========================= ========================= ========================= =========================

Push session this morning. Slowly chipping away the fat. . Oh and I think my gym forgot to get the memo that Monday is in fact International Chest day, not Tuesday. Seemed everyone decided to do chest. Made it a bit more difficult to do some Giant Sets but I got it done. There might or might not have been a fist fight with a 90 year old man, and I might or might not have lost. I admit nothing 😬 . Have a great day FitFam! ========================= ========================= ========================= =========================

Pull day. I think I just figured out how to open up my lats in the back double... only took one shot today (no 45 minute selfies 🤣) so will have to practice more. . Also I'm not one to hype up supplements, but this morning for the first time I tried @redcon1 @redcon1canada Total War preworkout. Only 5 hours of sleep, but I had crazy focus at the gym, great pumps and energy. Didn't want to leave the gym, had to force myself. Previously I was using Cellucor C4 Ultimate (was doing 1.5 scoops) and just half a scoop Total War blows it out of the water. So no discount codes here, just my honest opinion. Hopefully it's not just a temporary effect and continues working like that 👍 . Have a great day FitFam! ========================= ========================= ========================= =========================

Sunday Arm Day... 30 minutes of arm training, 45 minutes of taking selfies 🤣 . Have a great day FitFam! ========================= ========================= ========================= =========================

Another leg day in the books. . Too tired to drop pants 🤣 . Have a great day FitFam! ========================= ========================= ========================= =========================

Playing the angle game after chest and shoulders. . Happy FitFam! ========================= ========================= ========================= =========================

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