Calories Intake // Bulking Week 10

Week ten  , eat up !! :







Day1 : 3870

Day2 : 3870

Day3 : 3580

Day4 : 3870

Day5 : 3560

Day6 : 3770

Day7 : 3525





Total calories : 26045



Sweet <3

Calories Intake // Bulking Week 9

Here we end another week :









Day1 : 3925

Day2 : 3925

Day3 : 3630

Day4 : 3905

Day5 : 3760

Day6 : 3915

Day7 : 3555



total calories : 26615 



So cool <3

» View Full BodyBlog Post

Shoulder & Traps // Weight Increasing " Month Three "

The new exercise in shoulders and traps :



Shoulders 

1- Dumbbell shoulder press ( 65 each arm ) ( 70 each arm ) 2- Military press & Barbell upright row // ( 90 ) X ( 80 ) // ( 100 ) X ( 90 )

3- Front dumbbell raises & Seated bent over rear delts raise // ( 35 & 35 ) // ( 35 & 35 ) 4- Lateral raise ( 45 ) ( 50 )



Military press ( 100 ) ( 100 )

Barbell upright row ( 90 ) ( 100 )





Traps 





1- Barbell shurg ( 230 ) ( 180 super )

2- Barbell behind the back shurg ( 230 ) ( 180 super ) 



Military press for the win :)

» View Full BodyBlog Post

Abs & Legs // Weight increasing " Month Three "

Here is the third month abs and legs exercises 

Awesome new split. 



Abs



1- Declined weighted crunches ( 95 ) ( 85 )

2- Weighted abs bench ( Full weight ) ( Full weight )

3- Rope crunches ( 170 ) ( 170 )

4- Leg raises ( 20 ) ( 20 )

5- Dumbbell side bend ( 70 each arm ) ( 75 each arm )

6- Ab crunch machine ( 80 ) ( 80 )





Legs



1- Squat ( 270 ) ( 270 )

2- Dead-lift ( 270 ) ( No week ten )

» View Full BodyBlog Post

Back & Triceps // Weight Increasing " Month Three "




Back 

1- Wide-grip pulldown ( 102kg ) ( 102kg ) ( 109kg ) 2- Underhand cable pulldown ( 95kg ) ) 95kg ) ( 102kg ) 3- Leverage iso raw ( 180 each arm ) ( 205 each arm ) ( 210 each arm ) 4- One arm dumbbell row ( 130 ) ( 130 ) ( 130 ) 5- Bent over rows ( 180 ) ( 180 ) ( 180 )







Triceps :



1- triceps pushdown (( V-bar )) // ( 120 ) ( 120 ) ( 130 )

2- lying barbell triceps press to chin ( 90 ) ( 90 ) ( 90 )

3- seated triceps press ( 105 ) ( 105 ) ( 115 )

4- Weighted dips bench ( 90 ) ( 90 ) ( 115 )



Hope for awesome workout.

» View Full BodyBlog Post

Lower Body & Traps // Weight increasing " Month Three "

Nothing really new or special in my third month , But i added traps exercise with my legs. I love this new split <3





1- Squats ( 270 ) ( 270 ) ( 270 )

2- Leg press ( 800 ) ( 800 ) ( 800 )

3- Leg extension ( 200 ) ( 200 ) ( 220 )

4- Dead-lift  ( 270 ) ( 270 ) ( 300 )

5- Stiff-Legged barbell dead-lift ( 180 ) ( 210 ) ( 210 )

6- leg curl ( 140 ) ( 140 ) ( 140 )

7- Seated calf raises ( 270 ) ( 270 ) ( 270 )







Traps



1- Barbell shurg ( Super 180 ) ( 180 super ) ( no week eleven )

2- Barbell shurg behind the back ( Super 180 ) ( 180 super ) ( no week eleven )

» View Full BodyBlog Post

Chest & Biceps // Weight Increasing " Month Three "

Here we start the 3rd month with a new split !!



The start will contain : Chest & Biceps 








Chest:

1- inclined bench press ( 180 ) ( 185 ) ( 185 )
2- smith-machine half bench ( 230 ) ( 230 ) ( 230 )
3- Bench press ( 170 ) ( 180 ) ( 180 )
4- declined dumbbell bench press ( 170 ) ( 170 ) ( 170 )  
5- butterfly ( 85 ) ( 85 ) ( 85 )







Biceps

1- Dumbbell curls ( 40 each arm ) ( 40 each arm ) ( 45 each arm ) 2- One arm dumbbell preacher ( 40 each arm ) ( 45 each arm ) ( 45 each arm ) 3- Concentration Curls ( 30 each arm ) ( 30 each arm ) ( no week eleven ) 4- Overhead cable curl ( 80 each arm ) ( 90 each arm ) ( 100 each arm )



A new start ;)

» View Full BodyBlog Post

Calories Intake // Bulking Week 8

Hard awesome week :











Day1 : 3900

Day2 : 3915

Day3 : 3570

Day4 : 3260

Day5 : 3620

Day6 : 3885

Day7 : 3625



Total calories : 25775 



Not bad at all <3 

» View Full BodyBlog Post

Month two report !

The second month finished with strong big gains in size and strength and here i will talk about it awesome performance awesome exercises :







Best exercise performed :  Dead-lift & Military press

Best exercise in weight increasing : Dead-lift & Dumbbell bench press

............................

Best weight increasing muscle group :  Chest & back

Best performed muscle group : Shoulders

............................

Worst weight increasing exercise : Biceps curls 

Worst weight increasing muscle group : Triceps

............................

Hardest muscle group workout : Back 

Easiest muscle group workout : Shoulders

............................

Strongest muscle : Biceps 

Best appearance : Traps

...........................

Weakest muscle : Hamstring

Worst appearance :  Hamstring

..........................

Most used muscles :  1/ Shoulders , 2/ Lats , 3/ Hamstring

Most Damaged muscles : 1/ Lats , 2/ Traps , 3/ Forearms 

..........................

The muscle of the month : Shoulders

The exercise of the month : Dead-lift

..........................

» View Full BodyBlog Post

Calories Intake // Bulking Week 7

This week is pumping :









Day1 : 3310

Day2 :  3540

Day3 : 3280

Day4 : 3700

Day5 :  3820

Day6 :  3770

Day7 : 3670



Total calories : 25090 



Just awesome . 

» View Full BodyBlog Post

Body Damages // Week 7

And here is some damages for the 7th week of my bulking phase <3 





Biggest damages : Lats & Chest





Biggest damage in the front-line : Chest




week 7 (1).jpg









Biggest damage in the back-line is : Lats 




week 7 (2).jpg







Here we done another week .

» View Full BodyBlog Post

Body Damages // Week 6

Here is some damages , 



The biggest damage of this week is : Lats And Quads 





Biggest damage in the front-line Quads




week 6 (1).jpg









Biggest damage in the back-line : Lats 




week 6 (2).jpg







Hope for more improvement (Y)

» View Full BodyBlog Post

Calories Intake // Bulking Week 6

Here we are ending another week :









Day1 : 3420

Day2 : 3295

Day3 : 3560

Day4 : 3650

Day5 : 3855

Day6 : 3685

Day7 : 3140





Total calories : 24605





Gone far this week , i hope i gain no much fat :(

» View Full BodyBlog Post

Body Damages // Week 5

My biggest damage of this week is : Abs & Lats




Biggest damage in front-line : Abs
week 5 (1).jpg




Biggest damage in the back-line : Lats 

week 5 (2).jpg




Getting stronger every week <3

» View Full BodyBlog Post

Calories Intake // Bulking Week 5

The start of the second month <3









Day1 : 3460

Day2 : 3600

Day3 : 1515 ( Slept all day )

Day4 : 4020

Day5 : 3590

Day6 : 3500

Day7 : 3500



Total calories : 23185 



Not bad <3

» View Full BodyBlog Post