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



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


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



  • 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


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


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



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


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

DAY TWO “Chest & triceps”


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


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


  • 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!

Many of us go through phases when they try to fix something in themselves, maybe because they don’t like something, or maybe because they wanna get busy doing something.

In my case I decided to go through a personal challenge regarding my physique, looks-wise and performance-wise.

What triggered it is more than one reason; first, it’s winter time on this side of this planet right now, and I, like many other people, tend to eat and sleep a lot more than I usually do in other seasons, I feel like a Polar Bear in winters! My body screams: EAT, SLEEP, DO NOTHING, REPEAT! Although I’m a group exercise instructor, DO NOTHING is not an option; nowadays I work 6 days a week, but I don’t think the amount of training I do on daily basis can forgive the amounts of food I eat.

Second, the night is pretty long during winter and I really started to feel bored, I do not appreciate winter timing, as the state decides to change in between summer timing and winter timing, it’s depressing, annoying and boring. So I though why not do something useful in order to kill time!

Third, I have a certain image of what my body should look like since a long time now, and I thought lately: I’M THE ONLY REASON WHY I’M NOT WHAT I WANT TO BE! In fact it’s true, no one stops me but myself!

Fourth, I have been having sleeping issues and problems, and i guess that is related to the lack of activities i do during the day, and day naps I like to take, so when it’s time to sleep at night, I can’t close my eyes! So I thought if i workout a bit more I will be able to find peace at night.

Fifth, upgrading external physical appearance will lead to changing internal matters, I’m hoping for the best of course, there is one major thing I would like to change in me, which I will be talking to you about later on! So it’s a chain of changes that will take place soon!

Sixth, I have been lacking motivation to do anything this year, for some reasons that I think are not necessary to talk about right now,  but it’s kind of depression and lack of self-esteem, and I decided to get out of that black-hole usefully!

I wish those of you, who are trying to reach personal goals, all loads of good luck.

Stay tuned with me, I will be sharing more supplement reviews, workout routines and goal updates.

I’m not by any chance trying to boast, brag or claim to be a super hero, I’m rather trying to motivate myself and those of you who lack motivation and looking for stimulation to start doing something, anything!

Love and peace!


One Day Rice Diet, My Personal Review

One Day Rice Diet

In the last 11 months I have been experimenting different types of diet, fitness programs and supplements. I stumbled upon a one day rice diet recently, and I decided to go for it, since I had no desire to go through a long term diet at that point, so before I read anything about it I decided to try it myself as it was discussed on a Russian health and life style TV show called (ЖИТЬ ЗДОРОВО),

The diet is very simple, the only thing you can eat is rice cooked with water, no oils, no salt and no spices. So you fill a cup with raw rice , it can be absolutely any type of rice of your choice, and you cook it with water or steam it, you must eat every 2-3 hours until the end of the day and you should also finish all that rice, drinking enough water is very essential.

I was honestly worried before I decided to try it, since I’m a group exercise instructor, I teach classes on daily basis, it’s an average of 3 classes per day. So i was wondering how that diet was going to make me feel, I was mostly worried about getting hungry, and hunger can lead to lack of energy, which I certainly need, it’s my body’s fuel. So before I started I told myself: come on!! It’s just a one day experiment.

Starting the day with rice might seem a bit weird to some of you, but for me it was alright because when I make my own sushi at home for lunch or dinner sometimes, some sushi remains as leftovers and I enjoy them the next day as a breakfast. Rice fills you, like any other type of carbohydrates, you do feel good right afterwards, but at the same time you do indeed get hungry fast, and you feel extremely in need for some food in 2 hours time, that’s why if you are a full time employee or work late you have to take some of that rice with you wherever you go that day, because you have no other choices of food, I know it may sound nasty 😀 but it’s not. Every time you get hungry it might get frustrating if that rice wasn’t easy to reach, because your energy level starts to drop, and If you get to eat that last bit of your rice late at night there is nothing wrong with that. I did feel good that day, I felt light in my stomach, and I didn’t feel physically weak or unfocused, and thankfully I didn’t suffer any low blood pressure issues, since the rice wasn’t salted  at all. On the other hand if you don’t drink enough water you will feel thirsty and dehydrated, so make sure to keep a bottle of water near you.

So In order for me to see what that diet does, weight-wise, I did weigh myself first thing in the morning before i started my class, and the scale showed 51.6 Kg, 7-8 hours later i decided to weigh myself again, and here is the surprise: 48.8 Kg. I honestly was in denial, and decided to weigh myself later that same night again and it was even less 48.5 Kg.

So how does this actually work?

As they said on the TV show unsalted rice helps you get rid of the extra water and salts in your system, which means it helps you get rid of any water retention, because it’s a low-Sodium good-Carbs diet which has fibers in it, and it’s recommended for people who suffer serious obesity problems. As I mentioned before this diet can be followed once a week maximum, because it lacks all the other elements we need to maintain our health and keep things balanced, carbohydrates alone are not enough on the long run.

Next day I did my own reading about the subject, and I was actually surprised to know that this diet is not a new idea at all, as it started in 1939 by Dr. Walter Kempner and it’s called “The Rice Diet Solution”.  It wasn’t meant to be a one day diet, it’s a long term diet plan, but people who decide to follow it must eat ingredients besides rice, like vegetables, fruits, dairy products and animal protein in certain amounts. This sort of diet is supposed to play a detox role and fighting diseases, as well as controlling blood pressure. The diet is not recommended for anyone who has had a colon resection or impaired kidney function since it causes loss of water. People who follow this diet are noticed to lose 9-13 Kg during the first month, then an average of 2 Kg every week.

Here’s one last thing I would like to add; such long term diets, if you choose to go for one, must be monitored and recommended by a physician, since not all dietitians are doing their job at its fullest, and I recommend that you also do your own research before you decide to try one. I see no harm if you chose to try it every now and then as a one day plan, it is actually a quick solution to see your bloating belly shrink.

Good luck to those of you who want to give a shot 🙂  your feedback matters to me, as I believe we all have different opinions.