Body Under Maintenance, Week Eleven, Supplements, & Finally Legs!

The Three Musketeers

Alright! We are still pushing and pulling at the gym. For 10 weeks I didn’t take any supplementation, the point was and still is to take it easy and step by step on my body progression.

And so I decided to try a new protein that I never took before. In fact I haven’t been on any supplementation for over a year now. And so someone recommended IsoFusion “Premium Whey Isolate” by “Gaspari Nutrition”,  Milk Chocolate flavor. Besides this one I’m taking 5-10 g of L-Glutamine by “Marshall”, on daily basis. I will be reviewing them both later on for you.

Week 11 came complete, working out the legs with Coach Hamzeh at the gym, It was pretty much of a tough workout, but I enjoyed it.

My Training, Week Eleven


  • Lat Pull Down
  • T-Bar Row
  • Cable Cross Fly ‘Kinesis Machine”
  • Dead Row “Bar”
  • Lay Pull Over “Dumbbells”
  • Dead Lifts “Bar”



  • Shoulder Press “Hammer Machine”
  • Rare Deltoid “Cable”
  • Two Arms Fly “Dumbbells”
  • One Arm T Bar Shoulder Press
  • Up Right Row “Cable”


  • Biceps Curl “Cable”
  • Incline Bicep Curl “Dumbbells”
  • Larry Scott D “Dumbbells”

DAY Three “legs”

  • Squats “Hydraulic Bar”
  • Leg Press Alternative+ Jumping
  • Super Set: Jumping Lunges+ One Leg TRX Squat
  • Leg Curl “Hammer Machine”
  • Abductor
  • Adductor
  • Calf Raises



  • Incline Bench Press
  • Hammer Chest Press
  • Bench Press “Hydraulic Bar”
  • Chest Cable Cross
  • Decline Bench Press


  • Push Down “Cable”
  • One Arm Reverse Triceps “Cable”
  • One Arm Laying Over Head Extension


  • Sore Legs
  • Regular Protein Intake
  • Better Recovery

I hope to hear from you soon too 🙂 , let’s see how your workout is going!

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