Body Under Maintenance, Week Twelve, Assessment!

At the beginning of week twelve I have decided to go for for assessment, measurements and weighing, and I knew, without having to do that, that I would be frustrated regarding my body fat percentage and weight, since I have been eating too much, way more than I should have, and especially at night.

I know this song is not elegant, but I like to work out while hearing it! Enjoy!

What does my assessment say?

Body Composition:

  • Weight: 53.3 kg
  • Muscle Mass: 22.1 kg
  • Body Fat Mass: 21.9 kg
  • TBW “Total Body Water”: 29.7 kg
  • FFM “FAT FREE MASS”: 40.4 kg

Obesity Diagnosis:

  • BMI “Body Mass Index”: 21.9
  • PBF “Percent Body Fat”: 24.1
  • WHR “Waist-Hip Ratio”: 0.86
  • BMR “Basal Metabolic Rate”: 1243

My Training, Week Twelve

DAY ONE “BACK”

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

DAY TWO “SHOULDERS & BICEPS”

Shoulders:

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

Biceps:

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

DAY THREE “CHEST & TRICEPS”

Chest:

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

Triceps:

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

RESULTS:

  • My assessment says I should gain zero kg muscle mass, but I should lose 0.8 kg of Fat
  • Regular Protein Intake “Still On Going”

I would love to hear from you if you have any suggestion or recommendations on my assessment!

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

DAY ONE “BACK”

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

DAY TWO “SHOULDERS & BICEPS”

Shoulders:

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

Biceps:

  • 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

DAY FOUR “CHEST & TRICEPS”

Chest:

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

Triceps:

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

RESULTS:

  • Sore Legs
  • Regular Protein Intake
  • Better Recovery

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

Body Under Maintenance, Week Ten,Body Under Stress, Insomnia!

Making fun of him while suffering!

I have actually been insomniac since a very long time, over a year now, but this week has been the worse so far.

As I said before I have decided to do extra workout for some reasons, and one of them is to die during the day to sleep during the night, but so far I’m not really solving my problem!

My Training, Week Ten

DAY ONE “Back”

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

DAY Two “SHOULDERS & BICEPS”

Shoulders:

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

Biceps:

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

DAY Three “chest & Triceps”

Chest:

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

Triceps:

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

RESULTS:

  • I’m Lifting More Weights, and Getting Less Help In Some Exercises!

 

Body Under Maintenance, Week Nine! Not Working Out All Muscle Groups Yet!

If we train, do we grow taller?

I actually never managed to work out all the muscle groups at the same week, I wonder when I’m going to do that! Every week something happens that doesn’t allow me to do that.

During week nine I had to skip “Back Day”, which happens to be the first thing we train, since I was miserably tired!

Although I’m skipping some days, sometimes, our workout doesn’t stop, generally, we are pushing each other to do it. I’m very glad that so far me and the Beast never clashed or argued, lol!

Adel, my training partner, decided to change the schedule, because he had been following a certain schedule for a while, and he decided that it was time for him to follow a new one, and of course I agreed, since I don’t pretty much care what exercises we do as long as we do something! You can take a look at the exercises below, if you weren’t sure what they exactly look like, check them out online!

My Training, Week Nine

DAY ONE “SHOULDERS & BICEPS”

Shoulders:

  • Shoulder Press “Hammer”
  • Rare Deltoid “Cable”
  • Two Arms Side Raise “Dumbbells”
  • One Arm T Bar Shoulder Press
  • Up Right Row “Cable”
  • Shrugs “Hammer”

Biceps:

  • Biceps Curl “Cable”
  • Seated Incline Bicep Curl “Dumbbells”

DAY TWO “CHEST & TRICEPS”

Chest:

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

Triceps:

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

RESULTS:

  • I’m More Fatigue During The Week, Which Is Not Great!
  • I’m Lifting More Weights, Which is Amazing!

 

Body Under Maintenance, Week Eight!

Someone told us this is how we look like at the gym, me and the Beast!

Week eight was very similar to week seven, i just was too tired at the middle of the week and I skipped back training. But the rest of the exercises were quiet similar, as we decided to change all the exercises when week nine starts.

My Training, Week Eight

DAY ONE “SHOULDERS & BICEPS”

Shoulders:

  • Seated Hydraulic Bar Shoulder Press
  • Over Head Press “Dumbbells”
  • Front Raise Alternative “Dumbbells”
  • One Arm Fly “Dumbbells”
  • Shrugs “Hammer Machine”

Biceps:

  • EZ Bar Concentration Curls
  • Bicep Curls Alternative “Dumbbells”
  • One Arm Concentration Curls “Dumbbells”

DAY TWO “CHEST & TRICEPS”

Chest:

  • Chest Press “Bar”
  • Incline Chest Press “Bar”
  • Decline Chest Press ‘Bar”
  • Chest Fly “Dumbbells”
  • Chest Cable Fly

Triceps:

  • Push-down Rope
  • Extension “Bar”
  • One Arm Cable Row

RESULTS:

  • My week seemed looooooooong very long!
  • Friday is my only day off during the week, i slept till 5 pm!

Body Under Maintenance, Week Seven, Life Is Good But Sore!

Chest & Triceps Day

This week seemed a little bit longer than usual, classes, weight lifting, learning new Les Mills releases.

But regardless of the feel of the time, I tried my best in week seven to workout and do all I can regarding increasing weights, and again the motivation comes from the “Beast” and his help and support means a lot to me, because he makes me discover that I simply can!

My Training, Week Seven

DAY ONE “Shoulders & Biceps”

Shoulders:

  • Seated Hydraulic Bar Shoulder Press
  • Over Head Press “Dumbbells”
  • Front Raise Alternative “Dumbbells”
  • One Arm Fly “Dumbbells”
  • Shrugs “Hammer Machine”

Biceps:

  • EZ Bar Concentration Curls
  • Bicep Curls Alternative “Dumbbells”
  • One Arm Concentration Curls “Dumbbells”

DAY Two “Chest & triceps”

Chest:

  • Chest Press “Bar”
  • Incline Chest Press “Bar”
  • Decline Chest Press ‘Bar”
  • Chest Fly “Dumbbells”
  • Chest Cable Fly

Triceps:

  • Push-down Rope
  • Extension “Bar”
  • One Arm Cable Row

DAY Three “back”

  • Lat Pull Down
  • Seated Row
  • T-Bar Row
  • High Pull Cable
  • One Arm Row
  • Back Extension
  • Pull Over “Dumbbells”

RESULTS:

  • Carrying more weights
  • Feeling Stronger
  • Sore Muscles All Week Long
  • No Time To Workout The Legs

See you next week, again with the “Beast” 🙂

 

Thanks "Beast" for the nice pictures!

Thanks “Beast” for the nice pictures!

 

Body Under Maintenance, Week Six! With The Beast!

The Best Adel, My Gym Patner
The Best Adel, My Gym Patner

So the snow was still there, but I got fed up and decided to go to the gym and I was surprised to see many people there! During this time I got to see one of the guys ,who work at the gym, not as a fitness instructor, no, but works there, working out, and I honestly liked the way he does things, so I asked him if we can start training together, because to be honest, Bob is usually very busy and I didn’t wanna pressure him more, I felt like a burden to Bob, and his free times don’t always fit with mine, so the new guy, agreed!

Working out with the best had been fun during week six, and I liked the way he pushes me to carry more weights, keeping in mind I’m generally small in size, so he pushes me almost to failure. Ladies and Gentlemen, say hello to “Adel”! lol

My Training, Week Six

DAY ONE “BACK & BICEPS”

Back:

  • Lat Pull Down “Machine”
  • Seated Row “Machine”
  • One Arm Row “Dumbbell”
  • Back Extension

Biceps:

  • Biceps Curl “Cable”
  • Biceps Hammer “Dumbbells”

DAY TWO “Chest & triceps”

Chest:

  • Chest Press “Bar”
  • Declined Chess Press “Bar”
  • Incline Chest Fly “Dumbbells”
  • Cable Cross
  • Cable Fly

Triceps:

  • Push Down “Cable”
  • Over Head Extension “EZ Bar”
  • One Arm Cable

RESULTS:

  • Carrying more weights
  • Feeling Stronger
  • Body Pump Usual Weights Feel Lighter
  • It’s Winter, No Dieting, I’m Gaining Weight!

See you next week!

Don’t Quit It Just Yet!
:*

 

 

Body Under Maintenance, Bob & Myself!

Abdullah Q. (AKA Bob), & Myself!
Abdullah Q. (AKA Bob), & Myself!

Body Under Maintenance, Week Five, Quitting Smoking!

Hey guys!

The main update that happened during week five is that I decided to quit smoking, since it was the 1st week of the new year, and I wanted to start new.

It was a very horrible experience to be honest, as my body ached, I suffered enough headaches and lack of concentration, especially in the 2nd and 3rd days. I was out of energy, I barely could teach my classes, I had problems listening to 2 people talking at the same time, or more funny, I might be talking to someone and ask about someone else while the other person is actually standing next to me but I couldn’t see them!

Then life saved me when it suddenly decided to snow and everything closed in Amman, and no body went to work, and my body got a break from everything…

Tomorrow, Saturday the 18th of January, will be day no. 14 without smoking, I’m really proud of myself to quit, and I feel prouder when I reject a cigarette and say “I don’t smoke” , because it always seems hard to do so, and smokers in general are really attached to their cigarettes, nicotine is highly addictive. If you are not a smoker, please don’t start, since recently I couldn’t live with the guilt of smoking, thinking all the time how I’m ruining my own body.

To those who are trying to quit, just prepare yourself mentally, I told myself I’m going to quit for a whole year, almost everyday, then i managed to do it.

Good luck!

🙂

Body Under Maintenance, Week Four! What A Shame!

If week three passed with working out only the legs, week four passed by without any extra workouts.

During week four i was horribly tired, and I started having a stabbing pain in my chest, armpits, under armpits, and upper back. It was stinging and burning, I really don’t know what that is and doctors weren’t sure. The pain went down to my lower ribs, it was so annoying, it did affect the power in my arms, I felt week in my elbows. And that had its negative effect on my classes!

So week four passed without extra training! Let’s see how week five goes!

Cheers!