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!

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”


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


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

DAY Two “Chest & triceps”


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


  • 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”


  • 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 Three! HORRIBLE!

So okay the week started, and I wasn’t very excited about it, especially when Bob insisted that we started with legs! I wanted to leave legs for the end of the week, in order not to suffer through  it, I thought having the weekend as a rest would be a better idea. Anyway Bob is very stubborn and I really can’t find a way to make thins my way LOL.

My Training, Week Three


We did the following exercises:

  • Superset: Standing Leg Curl Hammer, Stiff-Leg Dead-lift  “Lever Machine”
  • Single Leg Standing Kickback “Cable”
  • Single Kneeling Kickback “Cable”
  • Swiss Ball Leg Curls
  • Single Leg Standing Kickback “Cable”, Standing On “BOSU Ball”
  • Walking Lunges “ViPR”

So I have one comment here to add, Bob noticed that my balance is not great, so he decided we do Single Leg Kickback on “BOSU Ball”. Was pain in the ass to do the exercise twice to be honest.

After “Legs Day” I couldn’t go back to training the whole week, my legs were beat and I had extra classes to cover for my colleagues. I decided not to kill myself, knowing the amount of working coming, and if i train extra I might not be able to teach my classes properly! I’m sad though! Week Three wasn’t as I expected it to be!!!!