Built like a badass - On cycle started the test today

dyskee


yesterday's workout :D forgot to post it :D

Back Squats: 45kg X 8 , 55kg X 8 ,65kg X 8, 75kg X6 ,85kgX6 , 85kgX4

Bp: 45 X 8 , 55kg X 8 , 65kg X 8 , 75kg X 6 , 75kg X6 ,85kg X 6

barbell rows: 45kg X8 , 55kg X8 , 65kg X 6 , 70kg X 6 , 70kg X 6 , 75kg X 6

snatch grip power Shrugs: 65kg X8 , 75kg X 8 , 85 kg X 6 , 105 kg X6 , 115kg X 6 , 125kg X 6

Db Presses: 15kg X 8 ,17kg X 8 , 20kg X 6 , 22kgX6 , 25kgX5

Bb Curls:45kg X6 , 6 , 6

Overheadext.: 6plates X 8, 8 , 8

calves , abs and forearms supersets

yesterdays diet:

brekkie: rice spinach and 1 hen thigh

workout

banana milkshake

dinner: rice with nuts and raisins 2 bss chicken breasts. 1 piece mum made pizza with beef :D:D and dessert

took a nap and set the alarm to ring before the morning "fajr" prayerso that i could wake up and eat. but forgot and woke up after theprayer , iw as so hungry today and thirsty tooo

pics of dessert:

dude! where is my konafa great progress man! keep going

thnx lew i will do both alternate them 6 weeks and 6 weeks the season ends next june so i'll have time to do them both :D

thnx omar basha nasibak mahfuz matkhafsh :D its great to see other egyptians here :D

Back Squats: 45kg X 8 , 55kg X 8 ,65kg X 8, 75kg X6 ,85kgX6 , 85kgX6

incline Bp: 45kg X 8 , 55kg X 8 , 55kg X 8 ,65kg X 6 , 65kg X 6 ,70kg X 5

barbell rows: 45kg X8 , 55kg X8 , 65kg X 6 , 70kg X 6 , 70kg X 6 , 75kg X 6

snatch grip power Shrugs: 65kg X8 , 75kg X 8 , 85 kg X 6 , 105 kg X6 , 115kg X 6 , 125kg X 6

Db Presses: 15kg X 8 ,17kg X 8 , 20kg X 6 , 22kgX6 , 25kgX5

Bb Curls:45kg X6 , 6 , 6

Overheadext. : 6plates X 8, 8 , 8

calves , abs and forearms supersets

dyskee


thnx omar basha nasibak mahfuz matkhafsh :D its great to see other egyptians here :D

hehee, sure dude! where in cairo are u from b2a? i was born and raised in do22i. super work again man!

ya me 2 ana kont fe share3 3omar ebn elkhatab in dokki 3and nadi elseid wenta?

dyskee


ya me 2 ana kont fe share3 3omar ebn elkhatab in dokki 3and nadi elseid wenta?

Yeah me 2...

wats with all the numbers in the text? haha..

no worries mate.. it would be a good routine for strength and would add some dense mass with lower reps etc.. no energy wasted on isolation either..
u could probs add 1-2 sets of assistance wk in tho which would be fine

skinnybloke

dyskee


ya me 2 ana kont fe share3 3omar ebn elkhatab in dokki 3and nadi elseid wenta?

Yeah me 2...

mrmmonster


wats with all the numbers in the text? haha..

no worries mate.. it would be a good routine for strength and would add some dense mass with lower reps etc.. no energy wasted on isolation either..
u could probs add 1-2 sets of assistance wk in tho which would be fine

lol, its a way to pronounce some arabic letters when you,re typing using western characters

exactly lew its like writing arabic in english lol about the routines will do mate :D

diet today:
brekkie: beef straganof , rice

dinner: rice with ground beef and chickpeas , 2 bss chicken breasts

sehri: beans , granary bread , dates

dyskee


diet today:
brekkie: beef straganof , rice

dinner: rice with ground beef and chickpeas , 2 bss chicken breasts

sehri: beans , granary bread , dates

nice strong diet during Ramdan, mate! i used to struggle big time as i ate near to nothing! keep goin ya basha!

thnx dude  :D i used to pig out last year and i got fat so this year should be better

Back Squats: 45kg X 8 , 55kg X 8 ,65kg X 8, 75kg X6 ,85kgX6 , 85kgX6

Bp: 45kg X 8 , 65kg X 8 , 65kg X 8 ,65kg X 6 , 70kg X 6 ,85kg X 5

barbell rows: 45kg X8 , 55kg X8 , 65kg X 6 , 70kg X 6 , 70kg X 6 , 75kg X 6

snatch grip power Shrugs: 65kg X8 , 75kg X 8 , 85 kg X 6 , 105 kg X6 , 115kg X 6 , 125kg X 6

smith bb Presses: 40kgX8 , 40kgX8 , 50kgX8 , 60kgX 6 , 60kgX5

Bb Curls:45kg X6 , 6 , 6

Overheadext.: 6plates X 8, 8 , 8

calves , abs and forearms supersets

dyskee


thnx dude  :D i used to pig out last year and i got fat so this year should be better

Back Squats: 45kg X 8 , 55kg X 8 ,65kg X 8, 75kg X6 ,85kgX6 , 85kgX6

Bp: 45kg X 8 , 65kg X 8 , 65kg X 8 ,65kg X 6 , 70kg X 6 ,85kg X 5

barbell rows: 45kg X8 , 55kg X8 , 65kg X 6 , 70kg X 6 , 70kg X 6 , 75kg X 6

snatch grip power Shrugs: 65kg X8 , 75kg X 8 , 85 kg X 6 , 105 kg X6 , 115kg X 6 , 125kg X 6

smith bb Presses: 40kgX8 , 40kgX8 , 50kgX8 , 60kgX 6 , 60kgX5

Bb Curls:45kg X6 , 6 , 6

Overheadext.: 6plates X 8, 8 , 8

calves , abs and forearms supersets

good session mate! we seem to workout with the same kinda weights.. not on the squat front, they're my weakest so how did the six pack come to light anyway? did u do any extra abs work or they came out from rowin, losing bf, etc? keep goin man!

i never do any direct ab work except for planks and the legraises the abs came from squats , deads heavy chins and running :D my front squat is weak too i only managed to get 60kg if i remember right

I hate you! hey,, save me some for when i over please and disregard my first statment :D

hehe don't worry :D

diet:

brekkie: rice with nuts and raisins, 3 fried chicken breasts , mashed potatoes

dinner : same rice , same potatoes , 2 steaks and 2 fried chicken breast leftovers

sehri: beans granary bread and yoghurt

diet for today:

brekkie: rice with nuts and raisins , 2 steaks

dinner: was at my cousin's house and she ordered dominoes pizza so i cracked my way through a whole med. supersupreme.

sehri: beans with tahini , eggs with ground beef , granary bread.

tomorrow at the gym i will do something really exciting :D

main lifts:

superset:
A1) DB bench press: 20kgX12, 22kgX10, (25kgX8)X2 , 27kgX5
A2) BB row: 45kgX15, 55kgX12, 55kgX10, (65kgX8)X2

B1) squats: 45kgX10 , 55kgX10 ,(65kgX8)X3
B2) standing barbell presses: (30kgX12)X5


*aux. lifts:

barbell heavy cheat curl 45kg X4 followed by preacher curls 20kgX12 done twice.

close grip bench presses 65kgX5 followed by underhand pushdowns 40kgx12 done twice.

forearms , abs and hypers done in circuit style

NOTES:
workout took 45mins and i was drenched in sweat , my weights have suffered a little bit but conditioning will be superior. *in the aux lifts i used chuck sipes massive and eatheral program which called for a heavy compound ex. set followed by a lightset using a shaping excercise.