Bulgarian Squat/Single Leg Split Squat

The exercise, which is widely known around the world as the Bulgarian squat. It's specific in that it runs on one leg while the other is extended backwards and leaning on support.

The movement is easy to perform when using only bodyweight. By adding additional weight (barbell, dumbbells) balancing becomes much more difficult, so this variation is recommended for more advanced fitness enthusiasts.

Involved muscles

Target

• Quadriceps

Synergists

• Gluteus Maximus
• Adductor Magnus
• Soleus

Dynamic Stabilizers

• Hamstrings
• Gastrocnemius

Stabilizers

• 
  
• Gluteus Medius
• Gluteus Minimus

Variations

According to the technique and available equipment

• Bodyweight - easy option to start learn and adapt to the movement;
• With dumbbells / weights - the easiest variation with which you can use to increase strength and muscle mass;
• Smith machine - this variation puts more stress on the long spinal muscles as stabilizers. I do not recommend this variation for people with lower back problems;
• With a short barbell - the hardest option, balance is almost impossible.I don't recommend performing this exercise with an olympic bar, as i said before balacing is almost impossible.
• With bands - the difficulty changes from low to high in the upper range of motion;

According to the type of support

• Stable (bench seat, 5-6 disk weights or even a dumbbell) - start with this.
• Unstable (Swiss ball) - a wonderful option for people aiming to improve their balance. Can be combined with dumbbells, all other options have risks and fewer benefits.

Method of execution

Preparation

• Stand with dumbbells grasped to sides facing away from bench. Extend leg back and place top of foot on bench.

Execution

• Squat down by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg and repeat. Continue with opposite leg.

Recommendations

• Avoid sudden movements, especially when descending;
• Do not hit your knee into the floor;
• Do not shake dumbbells;
• Do not bend, keep the body upright;
• While performing keep your whole foot on the ground, your weight should be evenly distributed;

Relevancy

Performed with weights the Bulgarian squat can contribute significantly to the increase of muscle mass in the upper sector of the thighs. In terms of functionality, performance of this type of squat can improve sprints and jumping length and height.

(sources:exrx.net)
(pictures:t-nation.com)

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Cable Kneeling Crunch

The Cable Kneeling Crunch is a part of the cable ab exercises,it is a pulling isolation exercise for the abdominal muscles and a great workout for abs.The movement is used as an aid in the development of strength and muscle mass in the abdomen. Its performance is moderately difficult to control. Suitable for intermediate and advanced fitness enthusiasts.

Contradictions

People with shoulder, shoulder girdle and spine injuries should perform the exercise with caution. In case of pain while performing, ask a trainer or an experienced athlete about your form. If the problem is not the form, you should consider consulting a orthopedist.

Involved Muscles 

Target

• Rectus Abdominis

Synergists

• Obliques

Stabilizers

• Iliopsoas
• Tensor Fasciae Latae
• Rectus Femoris
• Sartorius
• Latissimus Dorsi
• Teres Major
• Deltoid, Posterior
• Triceps, Long Head
• Rhomboids
• Trapezius, Lower
• Pectoralis Major, Sternal
• Pectoralis Major, Clavicular
• Pectoralis Minor
• Serratus Anterior

Cable Kneeling Crunch How To:

Preparation

1. Kneel while facing the pulley.
2. Grasp the rope with both hands, palms should be at head level(palms facing head, wrists against head).
3. Tighten your stomach and kneel while keeping a considerable distance from the pulley so that you can bend.
4. In the starting position back should be straight (not hunched).

Execution

1. Slowly start to bend the top of the spine,as you bend your abs and keeping the waist still.
2. The end point is reached when your head almost touches the floor or elbows touch your thighs.
3. Hold at the bottom for a second.
4. Very slowly return to the starting position as you strive to keep the tension in the muscles and not to move your hips.

Comments and recommendations

• The movement takes place only in the upper sector of the spine.
• The lever (cable) should not swing.

Cable Kneeling Crunch Relevancy

• Include the cable kneeling crunch in the middle of your routine for abdominal muscles during the main period and in a shaping period you can use it as the first exercise in a workout for abs with longer sets.

(sources:exrx.net)(pictures:theteenstreet.com)

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Dumbbell Rear Lateral Raise

The dumbbell rear lateral raise is a simple exercise in bodybuilding and fitness performed mainly in the shoulder joints. This exercise is not suitable for training with heavy weight. It has more of a shaping character. The aim of the movement is focused on the rear shoulder heads. Middle and lower sectors of the trapezius muscles, however, are key synergists.

Involved muscles:

Target

• Deltoid, Posterior

Synergists

• Infraspinatus
• Teres Minor
• Deltoid, Lateral
• Trapezius, Middle
• Trapezius, Lower
• Rhomboids

Stabilizers

• Triceps Brachii
• Wrist Extensors
• Erector Spinae
• Hamstrings
• Gluteus Maximus
• Adductor Magnus

Variations

1. Dumbbell rear lateral raise on an inclined bench - removes all the stabilizers from movement except for triceps and forearms
2. Dumbbell rear lateral raise with a forward bend - classical version includes all stabilizers

Method of execution

Preparation

Grasp dumbbells to each side. Bend knees and bend over through hips with back flat close to horizontal. Position elbows with slight bend and palms facing together.

Execution

Raise upper arms to sides until elbows are shoulder height. Maintain upper arms perpendicular to torso and fixed elbow position (10 ° to 30 ° angle) throughout exercise. Maintain height of elbows above wrists by raising "pinkie finger" side up. Lower and repeat.

Recommendations for proper form

1.  Improper form is the unnecessary involvement of the trapezius(traps) muscles or changing body position (bending down while performing the movement).
2.  Often during lifting, at the end of the working sets people start to tilt / move your head and raise your shoulders. Thus, they shift the emphasis on the rhomboids  and  trapezius(traps) muscles. To avoid this, keep your eyes forward and focus on a single visual point throughout the series.
3.  Do not move the spine during the movement.

Relevancy

This exercise has primarily a forming character. In programs for building muscle mass this exercise should be included as second for the rear shoulders or third or forth in a full shoulder workout. Before execution of the rear lateral dumbbell raise perform military press/shoulder press or trapezius(traps) shrugs. This will Pre-Exhaust the trapezius(traps) muscles and the rear and medium shoulder heads.

Suitable for first exercise in a shoulder workout for people who want to focus on the transition between the back and shoulders. This exercise is suitable for beginners, intermediate and advanced fitness enthusiasts.
(sources:wikipedia, exrx.net,leehayward.com)

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Dips

Dips in bodybuilding and fitness are an exercise used primarily to increase muscle mass on your chest and triceps and are one of the best ways to gain muscle fast. This is an exercise that any athlete can include in his/hers training regimen , regardless of their training experience. Performed on parallel bars or other specialized "dips" devices. The distance between the two bars is the determining factor of the focus of the exercise. Upon closer parallel bars the burden shifts to the triceps, and in a wider - to the chest.In the dip exercise the most load goes to the chest muscles and the inner heads of the triceps. The deltoids (shoulders) participate the least in the dip exercise.

Variations

The width of the grip -

• Shoulder width : (narrower grip) emphasizes the triceps. 
• In a wider grip, the target switches to the chest.

According to the slope of the body -

• If you bend your body forward (bend your knees, cross them at the ankles and bend your body forward slightly) accentuate the chest, when the body is upright (straight, legs are not crossed), a greater load is subjected on the triceps .

According to the position of the elbow - 

• If you move your elbows close to your body, the more load on the triceps. If your elbows are out, the more it involves the chest.
• With added weight - If the exercise is getting too easy for you(you can do more than needed for hypertrophy), you can try adding additional weight attached to the waist belt or with a dumbbell between your ankles.

Method of execution

1.  Go down slowly by bending arms allowing the elbows to flare to the sides until you feel a painless stretch in your chest and triceps.
2. Return to starting position.

• Dips put a big load on your elbows, especially when weighted dips are performed with improper form. 
• Warm up your elbows prior to the exercise. This will reduce the risk of injury of the joins.
• Perform the movement in its full amplitude, rather than half. Lower your body until you feel a painless stretch in your triceps and chest (here the individual feeling is very important due to the small limit of optimum stretch and hyper extension).
• Try not to swing your body while performing the exercise. Movement should be done only at the elbow and shoulder joints.
• Beware of sore elbows - elbow injuries in the joints are not desirable.
• Try to keep your head up and look forward when performing dips.
• Do not extend your arms completely during the positive part of the exercise(do not lock out your elbows). This will unnecessarily increase the load on the elbows, and will take away from the stress on the triceps.

Relevancy

The main function of the dip exercise in bodybuilding and fitness is increasing the mass of the chest and triceps. It is therefore advisable to include them in your workout, regardless of you're a beginner or an advanced fitness enthusiast.It's a great way to gain muscle without weights. If you are a beginner, include dips as your second exercise on chest/triceps day. If you are more advanced, it is best to perform dips at the end of your chest/triceps workout.If your goal is mass gain try to stay into the 6-12 rep. range.If you are able to do more than 15 then i suggest adding additional weight so you stay in the hypertrophy rep. range.

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Skull Crushers/Barbell Lying Triceps Extension/French Press

 The Skull Crusher/The Barbell Lying Triceps Extension/French Press is a classic exercise used for decades by bodybuilders and strength athletes to gain new quality muscle in the triceps muscles. It is a basic, while isolating motion. The skull crusher can be performed with a number of variations which I'll be covering below.

Contraindications

The skull crusher exercise is contraindicated for people with injuries of the shoulder, shoulder girdle, elbows and wrists. Improper performance in people with increased / decreased cervical lordosis often ends with migraine.

Involved muscles

Target

• Triceps (Triceps brachii)
• Anconeus

Synergists

• No significant synergists load can be distributed in varying degrees between the heads of the triceps. The inclusion of back and shoulder muscles in the movement with a supporting character is seen as cheating.

Stabilizers

• Deltoid, Anterior
• Pectoralis Major, Clavicular
• Wrist Flexors

Variations:

According to the grip (in the palms) and elbows:

• Open Elbows Grip (palms facing legs / ceiling): Forces inner shoulder rotation, reducing the involvement of the long head, reducing the overall power of the extension as well.
• Elbows Slightly Open: Emphasis on middle heads. It's popular for work with an intensity that stimulates strength, endurance and an increase in muscle mass.
• Neutral Grip:elbows parallel: The most natural grip for the triceps extension. Here all the muscle heads work in synergy and the results are of the highest efficiency. This is the grip which with the appropriate weighting is most commonly used to increase strength, endurance and increase muscle mass.
• Palms Facing Face: Parallel elbows and wrists: The focus is on the long heads.The range of motion is limited.

According to the slope of the bench:

• Horizontal - classic optimal.
• Small incline slope - facilitates control of the shoulder girdle for people with stronger push movements, but decreased productivity in the lower parts of the triceps. Recommended 2/5 amplitude in the upper range of motion.
• Small decline slope - hinders shoulder girdle control in people with stronger push movements and vice-versa, but lowers productivity in the upper parts of the triceps. Full extension and training to failuire is not recommended.

Execution:

Preparation

• Lie on bench with narrow overhand grip on barbell. Position barbell over forehead with arms extended.

Execution

• Lower bar by bending elbows. As bar nears head move elbows slightly back just enough to allow bar to clear around curvature of head. Extend arms. As bar clears head, reposition elbows to their former position until arms are fully extended. Repeat.

Comments

• With arms fully extended, bar can be brought back over upper chest. Shoulders can be internally rotated between repetitions as needed to allow for relative release of tension in muscles. Barbell can be recieved from the floor or from rack either situated over abdomen or from behind head.

Relevancy

The Skull Crusher is essentially an exercise for the triceps day in a workout split. Place immediately after the heavier movements like the triceps dips, close grip bench press, triceps push ups(diamond push ups)

Not recommended for beginners in bodybuilding and fitness. Its proper implementation is best achieved with an advanced training partner to oversee the curve of movement and positioning of the existing joints - elbows, wrists and shoulders.

(sources:exrx.net, wikipedia)

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Preacher curl.

 The preacher curl is a pulling, isolated exercise that is supporting the development of the folders of the elbow joints.The movement is especially suitable for intermediate and advanced fitness and bodybuilding enthusiasts.

Contraindications

People that have shoulder injuries or an injured, shoulder girdle, elbow and wrist joints should perform the preacher curl with caution.

Involved muscles.

Target

• Brachialis

Synergists

• Biceps Brachii
• Brachioradialis

Stabilizers

• Wrist Flexors

Variations

According to the instrument used:

• With the EZ bar, Scott bench or stand - power variation
• With straight bar, Scott bench or stand - insulation variation
• With a dumbbell (one sided), Scott bench, stand or a folding bench seat - insulation variation enables one sided focus on muscle development imbalances (visual / functional) left and right.

Range of motion:

• Full range of motion - the movement begins almost fully extended elbow while the forearm is in a vertical stand.
• Partial range of motion without rest - the movement is only about peak flexion without rest in lower and upper point.
• Partial range of motion with peace - short movement in upper or lower curve of motion.

Grip variations:

• The width at which the elbows are placed does not change for different grips, it's always shoulder.

• The different grips hit the two different heads in your bicep.
• The narrow grip works the outside head (long head) and the wider grip works the inside head (short head).

Methods of execution

Preparation

• Adjust the height and angle of the Scott bench, so that it is appropriate for your height and the length of your arms.
• Select a bar that allows you to do a shoulder width grip.

Performance

• Slowly bend your arms without moving your elbows, keeping arms parallel.
• Go slowly at the bottom point.
• Prepare for the next repetition.

Comments and recommendations

• The preacher curl with a barbell is easily accomplished, but may be a bit of a burden for your elbows. A common mistake is the moving of the elbows during this exercise. So be careful with the weight, and form.
• No separation of the elbows, keep them close to each other and try to keep your arms parallel. Divergence of the elbow is a sign of too much weight.
• Do not straighten arms fully on the bottom position. You will put unnecessary strain on the elbow, and let the biceps rest. Expand hands almost, but not entirely.
• Keep your wrists tight.
• Before exercise warm up wrists, shoulders and elbows.

Bodybuilding and Fitness

The main use of the preacher curl is increasing the mass of the arm by stimulating the brachialis and biceps to growth. Variations with one hand are suitable for smoothing visual and functional imbalances.

Do not perform the preacher curl if you are a beginner, except under the supervision of a coach.

Intermediate fitness and bodybuilding enthusiasts may include exercise as a second or third exercise on biceps day.

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How much protein per day to gain muscle and be healthy.

Eating enough protein every day plays a big role in being healthy.If your goals are to gain muscle fast while losing fat,become leaner and get stronger your daily protein intake becomes even more important.
Proteins are a "macro nutrient" just like carbohydrates and fats.However protein is not stored in the body like carbohydrates and fats.It is extremely difficult for your body to convert protein into fat, so that almost never happens.Protein either gets:

•  Used as energy(If it's not used to maintain, build muscle or any other tissues)

•  Turned into glucose

•  Peed out(that's rare however.Your kidneys prevent it most of the time)

How Much Protein Should You Eat Per Day To Gain Muscle?

• For the majority of people the ideal protein intake is:

0.8-1.5g. per pound of body weight or 1.8-3.3g. per kilogram of body weight

More precisely:

• An average male/female aiming for a healthy lifestyle that does not work out or have any fitness goals should consume at least 0.5g of protein per pound of body weight or 1 gram per kilogram of body weight.

• A male/female performing any type of exercise, aiming to build muscle, lose fat, maintain muscle and/or improve performance should consume a minimum of 0.8g of protein per pound of body weight or 1.7g of protein per kilogram of body weight.A general rule of thumb is that 1g of protein per pound of body weight is completely enough.

This may be a little confusing to you so I'm going to make it simple your weight in pounds(1kg=2.2lbs) is the amount of protein you need per day if you're aiming to build muscle and lose fat.

NOTE:

Extremely obese people need to use their target weight instead of their current weight.If you are 150kg(330lbs) and you want to be 100kg(225lbs) use your goal weight to estimate your daily protein intake needs.

How To Include Your Protein Intake Into Your Daily Macros.

Each gram of protein contains 4 calories.So lets say you weight 200lbs, you need 200 grams of protein per day which is 800 calories.

Different foods have different qualities of protein.

The value of the protein is estimated by it's Protein Digestibility Corrected Amino Acid Score (PDCAAS)A PDCAAS value of 1 is the highest, and 0 the lowest. The table shows the ratings of selected foods.

1.00	casein (milk protein)
1.00	egg white
1.00	soy protein
1.00	whey (milk protein)
0.99	mycoprotein
0.92	beef
0.91	soybeans
0.78	chickpeas
0.76	fruits
0.75	black beans
0.73	vegetables
0.70	Other legumes
0.59	cereals and derivatives
0.52	peanuts
0.42	whole wheat

(source:wikipedia)

Getting 20grams of protein from eggs and getting 20grams of protein from pop tarts is NOT the same thing.You might say whatever it's still protein right?Well a BMW M6 is a car so is a Lada Samara is a car too yet it's not the same thing.Both have an engine and a gearbox yet there's not even room for comparison.
Aim for the good quality protein foods.

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How to achieve muscle hypertrophy to build muscle fast.

First i'd like to talk about the term hypertrophy.It is the excessive development of an organ/part.more precisely the increase in size by thickening of muscle fibers.
To achieve hypertrophy you must be staying within 8-12 rep.range for upper body and 15-25 rep range for the lower body.

Lower rep ranges are for building strength.If  you are staying within 3-5reps you will be gaining a lot of strength fast, but not as much mass.
This is the 4 time champion of the World's Strongest Man as you can see he doesn't have massive muscles and an amazing looking physique.









And this is a bodybuilder having much more massive muscles and being bigger at a much lower body fat %.










Lower reps fail to stimulate your muscles in the way that brings out hypertrophy.You must be using a weight that allows you to do a minimum of 8 reps and a maximum of 12.The only muscle in the upper body that needs a 15-25 rep range are the abdominal muscles.Lower body muscles require 15-25 rep range as well because your legs and abs are endurance muscles.

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Ghetto/Prisoner workouts for begginers and building consistency

 First the easiest workout that you should start doing after you are able to do 10+ push ups and at least 1 pull up.

Requirements >10 push ups 1 pull up.

Day 1 Chest+triceps+abs:

Start off with wide grip push ups 3 sets of 12/10/8.
Followed by 3-4 sets of bench dips with feet on another bench 10-15 reps(really focus on form here) after which 1 set Negative dips shoulder width grip and end by shoulder width push ups(you will probably have to do them on your knees)1 high rep. set End the workout with crunches and leg raises sets and reps to your liking.

Day 2:Biceps and back:

10 sets of shoulder width pull ups with palms facing face or the way most people like to call them chin ups 10 sets of your max reps.If you are able to do just one you go like 10 sets of 1.As it gets harder start getting your hands closer it will make it easier.Switch to negatives when you can't do them anymore.Followed by biceps hammer curls 2 sets of 8-12 with a light dumbbell(If you do not own one i suggest buying they're really cheap or just do an easy pulling movement at shoulder width grip. Continue for the rest of the week have a rest day after 6 days of working out.

Requirements> 20 push ups 10 pull ups.

Day 1 chest/triceps/abs: 

Dips 3 sets of 8-12reps.(switch to negatives when you can't continue with good form) Slow push ups 2 sets of 8-12 reps. Wide grip push ups 3 sets of 8-12 reps. Hip push ups 3 sets until failure. Crunches+leg raises to your liking.

Day 2 biceps/back: 

 2 sets of wide grip pull ups 8-12reps. 1 set of chin ups 8-12reps. 1 set of close grip chin ups 8-12 reps.

Requirements> 15 dips 15 pull ups.

Day 1 chest/triceps/abs: 3 Super sets of:Dips 8-12 reps + 8-10 Wide grip push ups. 3sets of Body weight skull crushers of 6-10 reps. Slow push ups until failure. Crunches+leg raises to your liking. Day 2 3 sets of wide grip pull ups 8-12 reps 1 set of chin ups 8-12 reps 1 set of close grip chin ups 8-12 reps.


Those workouts are to build consistency, strenght and gain muscle without weights so you can join the gym and be able to perform all of the exercises and it gives the opportunity of learning the importance of rest/form/nutrition before actually joining the gym.Which reduces the risk of injury and so on.I suggest eating a fast digestive carbohydrate meal and drinking at least a liter of water 1-2 hours prior to working out. Here are the three workout programs summarised.

Beginner:

Day1:

3 sets Wide grip push ups 12/10/8. 4 sets Bench dips with feet on a bench 8-12. 1 set of negative dips. 1 set of knee shoulder width push ups until failure. Crunches and leg raises to your liking.

Day 2:

10 sets of chin ups. 2 sets of lightweight hammer curls 8-12 reps.

Requirements> 20 push ups 10 pull ups.

Day 1: 

Dips 3 sets of 8-12reps. Slow push ups 2 sets of 8-12 reps. Wide grip push ups 3 sets of 8-12 reps. Hip push ups 3 sets until failure. Crunches+leg raises to your liking.

Day 2: 

2 sets of wide grip pull ups 8-12reps. 1 set of chin ups 8-12reps. 1 set of close grip chin ups 8-12 reps.

Requirements> 15 dips 15 pull ups.

Day 1 chest/triceps/abs: 

3 Super sets Dips 8-12 reps + 8-10 Wide grip push ups. 3 sets Body weight skull crushers of 6-10 reps. Slow push ups until failure. Crunches+leg raises to your liking.

Day 2 

3 sets of wide grip pull ups 8-12 reps 1 set of chin ups 8-12 reps 1 set of close grip chin ups 8-12 reps.

All of those programs have been tested by myself and I suggest giving your self a rest day after 6 days of working out.

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Intermittent fasting to build muscle and lose fat.

Intermittent fasting or IF

Hello guys, let's talk about IF.If you follow any fitness channel/blog/magazine you probably already know what Intermittent fasting is.Basically it is fasting for 16-24 hours and then eating your macros in a smaller than usual period of time.

An example of IF can be:
1st and ussualy biggest meal of the day-1PM
2nd meal of the day-4PM
3rd meal of the day-8PM
4th and last meal of the day-9PM

Fast from 9PM to 1PM the next day which is 16 hours of fasting.

Which results in weight loss.

Does it really work?

Well let's think about this for a second.Will you lose fat if i don't eat for extended periods of time?

What do you think?Of course you will lose fat.

Will you lose all your muscle?Will your body cannibalise all your muscle?NO!Come on guys really?All of that is a bunch of bullshit that the supplement companies want you to believe.When you have your last meal of the day at lets say 9PM it will take it until the next morning to digest all the food you ate.And also your body doesn't go off eating your muscle as it's first source of energy when you fast.That is what fat is for.Plus the majority of weight loss that comes from IF is that people tend to consume less food while on it.I don't know about you but i used to have those little snacks every time i go to the kitchen.You know a little bit of that a little bit of this.I used to think that it's okay because having those little snacks will boost my metabolism etc...
Plus i'm sure not many of you can go eat 6 meals per day.You either have to carry food with you everywhere you go or you will just have to buy something which is rarely going to fit in your macros.

What about hunger?

Well you might feel hunger the first few days but it's nothing intense.Just get a calorie free buble gum or  drink a lot of water and you won't feel hunger at all.Pretty much after the first week hunger disappears.

Are there any health benefits?

It has been said that fasting has many health benefins as it lets your body clean it self.But personally i believe that there hasn't been enough research on fasting to prove that on 100%.I can speak from personal experience that IF actually helped me with my acne.I never had huge amounts of acne but the amount of piples that i have have drastically decreased.Keep in mind i am eating even more sugar than before when i was on my regular diet.

Intermittent fasting comes in wide variety of forms.

Some people fast for 20 hours and then have an 4 hour window to eat.Other people fast for 24 hours and so on.IF can be used for fat loss, lean gaining of muscle mass and maintaining current weight.

You can learn more about Intermittent fasting on the leangains website.

And remember keep things simple don't over complicate things :)Building muscle and losing weight isn't rocket science.

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Fitness goals and epic mix.

1. Sup ,this is covering my current state and my future goals.

I'm pretty satistified with my bodyfat at the moment.

Going to go to a lean bulk while doing intermittent fasting at the end of the summer.Pretty much my goals are to gain 2 kilos of lean muscle over the course of 8 months while staying under 15% bodyfat.And maintain after that in my opinion a lot of muscle on a young frame doesn't look very good.Gonna take some pictures and blog them next time i go to the gym.

(credits of the picture go to theshoupguy from bodybuilding.com)
The only supps i'm using are whey protein and a multivitamin.Green tea and fennel tea(to counter bloating).

Thinking of making video blogs aswell in the near future just need to get the hang of this thing first :)).

And As Promised.

>The mix<

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Hello everyone, first time blogging lets see how this turns out.. :]

Hi,
My name is Nikolai, I'm from Bulgaria I'm going to be blogging about my fitness progress,music, and anything else i consider interesting. :)I speak bulgarian(my native language),english and french(not perfectly).I hope this goes well.

On my first post i'd like to promote Ro >http://kingofweb.com/users/rosannapansino< Vote for her please! It's for charity every vote helps it's really close guys.Help her out!

(source of picture-poptower.com)

This is Ro(Rosanna Pansino) If you don't care about charity just do it cause she's awesome :D
Stay tuned for my next blog if your interested in my fitness goals and an epic mix of a few awesome tracks[free download] I'll post an awesome track and on a few occasions i'll post epic mixes on every blog i make from here on. :)

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