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!

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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, 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!

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

DAY ONE “Glutes & HAMSTRINGS”

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!!!!

Body Under Maintenance, Week Two!

This is one part of the gym

Hi there!

My second week of working out extra was pretty tough, because week one smashed the hell out of my muscles, but I pushed myself to keep going. I was planning to train my legs again this week but I decided against it in the last minute because I taught enough BODYPUMP™ and BODYCOMBAT™ classes, beside other classes.

After 14 days of taking Animal Cuts I decided to stop taking it because I started disappearing, but at the same time I’m just on a one week break from it, will be back to it on time, since I really can’t hold on to any diets, I was pretty stressed during the second week, and food happens to be a reliever. But I can’t complain much, my second week regarding working out and teaching classes were challenging which made it fun.

My Training, Week Two

DAY ONE “BACK & BICEPS”

We did the following exercises:

Back:

  • Lat Pull Down “Machine”
  • Low Row “Machine”
  • Wide Lat Pull Down “Cable”
  • One Arm Row “Dumbbell”

Biceps:

  • Superset: Dumbbell Curls, Seated Cable Curls, Dumbbell Hammer Curls.

I was pretty beat up to be honest, but I fought to finish my workout, I felt accomplished only at the end of it.

DAY TWO “Chest & TRICEPS”

We did the following exercises:

Chest:

    • Bench Press “Barbell”
    • Incline Chest Press “Dumbbells”
    • Incline Chest Fly “Dumbbells”
    • Chest Press “Cable”
    • Pectoral Chest Fly “Machine”

Triceps:

  • Superset 1: Two Arms Over Head Extension “Barbell”, Two Arms Over Head Extension “Dumbbells”
  • Superset 2: Cable Push Down, Dips

Bob was pretty busy this day, I found another coach to help me, since I decided to increase the weights for the chest. I was more energetic during day two. But my previous workout affected my power during my classes in the next day, which I think is normal, it had to be compromised.

In the first week I worked out my shoulders with my triceps, but this week I worked chest and triceps instead.

DAY THREE “SHOULDERS”

Yes, shoulders only! But I did 2 extra workouts, compared to last week. We did the following exercises:

Shoulder:

  • Shoulder Press “Dumbbells”
  • Full Circuit Lateral Raise “Dumbbells”
  • Front Raise “Plate”
  • Bent Lateral Raise “Dumbbells”
  • Superset: Upright row “Barbell”, Shrugs “Dumbbells”

In the first week Bob decided 3 sets of work for me for almost all the exercises, but this week for shoulders I decided to go for 4 sets of work, and heavier weights.

Bob was busy again and I wasn’t excited to work my ABS alone, I’m depending on whatever ABS exercises I do during my classes.

RESULTS:

  • More Muscle Soreness
  • Eating More “Due to stress and fatigue”
  • Taking L-Glutamine For Recovery
  • Sleeping better at night
  • Stopped Taking Power Naps
  • More Muscle Definition In The Upper Body
  • I Feel A Bit Stronger In My Upper Body

Haha sometimes it’s just hard to get your ass out of somewhere warm and comfy and say “I’m going to the gym to workout”, especially when you know some kick ass class is waiting for you later in the evening. But I’m really trying. I also hope to work out my legs during week 3!!

I will try next time to take a picture with Bob 🙂

People! Keep pushing, please! Nothing happens easily, nothing happens while being lazy!

Stay Cool!

Katia 😀