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

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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 :)

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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 )

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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.

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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 )

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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 ;)

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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 

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

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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 . 

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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 .

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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)

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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 :(

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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

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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

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