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In the Name of God بسم الله

mina

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    mina reacted to repenter-gone4awhile for a blog entry, Week 1   
    General Info: 
    Body info:
    Height: 182cm Weight: 90kg
    Lifts max:
    Bench: 125kg max Deadlift: 180kg max Squat: 150kg max
    Nutrition structure:
    7 am Breakfast
    Protein shake > 60g protein, 10g BCAA, 14g of Glutamine, 110kcal Rice porridge(300g) > 10g protein, 36g carbs, 264kcal 4 egg omlette > 28g protein, 22g fat, 310kcal
    9 am Snack
    1 Banana > 27g carbs, 125kcal walnuts(150g) > 28g protein, 5g carbs, 102g fat, 1050kcal
    11 am Lunch
    Tuna in oil(100g) > 25g protein, 4g fat, 130kcal Protein shake > 60g protein, 10g BCAA, 14g of Glutamine, 110kcal Fullcorn bread(200g) > 36g protein, 42g carbs, 19g fat, 516kcal
    1 pm Snack
    1 Banana > 27g carbs, 125kcal walnuts(150g) > 28g protein, 5g carbs, 102g fat, 1050kcal
    4 pm pre workout
    1 large steak(250g) > 56g protein, 263kcal Rice wild(150g) > 12g protein, 109g carbs, 516kcal Broccoli(200) > 6.4g protein, 5g carbs, 60kcal
    Post workout
    Protein shake > 60g protein, 10g BCAA, 14g of Glutamine, 110kcal 1 Banana > 27g carbs, 125kcal walnuts(150g) > 28g protein, 5g carbs, 102g fat, 1050kcal
    6pm dinner
    1 large steak(250g) > 56g protein, 263kcal Rice wild(150g) > 12g protein, 109g carbs, 516kcal Broccoli(200) > 6.4g protein, 5g carbs, 60kcal 8 pm Snack
    1 Banana > 27g carbs, 125kcal walnuts(150g) > 28g protein, 5g carbs, 102g fat, 1050kcal 11 pm Night meal
    Rice porridge(300g) > 10g protein, 36g carbs, 264kcal 4 egg omlette > 28g protein, 22g fat, 310kcal Glutamine 5g, Creatine 10g, Multivitamines, 2 spoons of omega 3 and 6 oils  Total Values:
    Protein: 531.4g
    Carbs: 470g
    Fat: 400g
    Calories: 6500kcal

    Workout Routine:
    Morning before breakfast:
    250 crunches
    250 legraises

    Weightlifting around 5pm
    Day 1: Chest and Biceps Day 2: Shoulders and Traps Day 3: Upper back and Triceps Day 4: Rest Day 5: Lower back and legs Day 6: Triceps and Biceps Day 7: Repeat day 1 Structure:
    6 exercises on each body part mentioned, all in super sets. Meaning when you are done with exercise 1 you immediately do exercise 2. Except Bench-press, dead-lift and squats which are done in normal sets as they are core movements and needs fulls strength and focus. 
    Buildup for each exercise is split pyramid with 4 sets of 12/10/8/6 reps. The lower the rep the heaver the weight gets. 

    Example - Benchpress
    Set 1: 110kg 12 reps
    60 seconds break
    Set 2: 115kg 10 reps
    60 seconds break
    Set 3: 120kg 8 reps
    60 seconds break
    Set 4: 125kg 6 reps

    Example superset Biceps:
    Dumbell curls + Zbar curl
    Set 1: 6 reps DC 6 reps Zbar
    60 seconds break
    Set 2: 5 reps DC 5 reps Zbar
    60 seconds break
    Set 3: 4 reps DC 4 reps Zbar
    60 seconds break
    Set 4: 3 reps DC 3 reps Zbar


      
  2. Like
    mina reacted to mostafaa for a blog entry, Living is...   
    "To be alive is a horizontal movement from the cradle to the grave but living is a vertical movement from the earth to th Heaven.
    Life is the infinite continuance of present moments.
    Our mission in life is not to live without problems but to live with motivations" (Dr. Mahmoud Hessabi).
  3. Like
    mina reacted to repenter-gone4awhile for a blog entry, Week 2 - Supersets from hell   
    So week 1 finished. Eating all this food was quite the joy. And also painful at times. I will continue to eat as i have, with some variations, changing steak with chicken, fish with shrimp etc. For week 2 i will switch up the workouts a little.

    Results from Week 1:
    Body info:
    Weight: 91kg
    Lifts Max:
    Bench: 127kg Deadlift: 185kg Squat: still 150kg Increased strength all over, specially back and shoulders seem to be a lot stronger. I will try to focus more on legs this week by killing them with supersets and partials.


    Changes for Week 2
    Mondays will now include legs as well which looks something like this:

    Superset 1: Squats + Leg Press > 4 sets of 8/8/6/6 reps
    Superset 2: Leg Extensions + Walking lunges > 4 sets of 12/10/8/6 reps
    Superset 3: Romanian deadlift + Leg curls > 4 sets of 12/10/8/6 reps
    Calves: Calf raises > 4 sets to failure

    Goal: Squat 155kg by the end of 3rd week

     
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