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egyption t
12-23-09, 4:20 am
1st of all wanna thank u guys for this,its agreat way 2 keep tracking,2 share wiz u guys wht we`r all do`en daily.
well,i`v just had my breakfast 4 whole eggs,250 gram of cottage cheese and i cup of cooked oatmeal,took my supplements,glutamine,when i just woke up,the animal pak,glucosamine,msm,2 grams of fish oil.
heading 2 work now,im apersonal trainer and nutritionest in Gold`s Gym Egypt,have afew clients for 2day,and i`ll be working out shoulders and ABS after my shift.
will be posting my workout after i come back,..long day is ahead

egyption t
12-23-09, 4:59 pm
well,..my 2nd meal 2day was,white pasta and meat,3rd meal,tuna can,almonds,3rd "be4 training"sweet potato and meat,and then i trained shoulders and abs,it went like this:-
-military press:-75-85-95-95 for 12-10-8-6 reps
-arnold press:-50-60-70-70 for 12-10-8-6 reps
-seated lateral raises:-30-35-40-40 for 12-10-8-8
-one arm front raise on da lateral raise machine:-110-130-150-150,last set was drop set 150-130-110-90
-posterior deltiod:-30-35-35-35 for 12-10-8-8 reps
-cable side lateral:-30-30-30 for 12 reps
-shrugs on da hammer strengh machine:-180-270-270 for 12-10-10
-leg raises:-3 sets of 15
-reverse crunches:-.3 sets of 15
-rope crunches superset with side crunches:-3 sets of 15
u may b think this is too much,im just abig believer in da high volume training,done all tht in 70 min.
it works very well for me"da high volume"
by the way my status r:- hight 180 cm "this is 5` 11``" wieght 106 kg,with 12% bodyfat
had a 60 gram protien shake after with 1000 mg vitamin c,and then 250 gram of cottage cheese salad,...go`en 2 bed in 15 min, i`ll have my glutamine be4 bed

my journy for 2day
tom is another day

egyption t
12-24-09, 2:27 am
and still no response from u guys:)
2nd day in my journey here
woke up 30 min ago.
getting ready 2 go 2 da gym,finish my shift and workout after,
had breakfast,mornining supplements
arm days 2day

egyption t
12-24-09, 6:14 pm
well,...2nd day...was arms
super set it all 2day
-cable concentration super set with rope push down...4 sets
-DB curl super set with laying triceps ext.
-close grip barbell curls,super set with skull crushers
-one arm curl"cable super set with one arm reverse triceps ext
-hammer curl super set with overhead ext
-forearm:-reverse barbell curl super set with wrest curl

Vaze_06
12-24-09, 7:17 pm
welcome on the forvm and nice sessions

egyption t
12-25-09, 5:21 am
welcome on the forvm and nice sessions

thnx vaze_06...2day is an off 2day,continuing tom.,starting with da back day
hell day

egyption t
12-26-09, 4:38 am
i`v just had my breakfast 4 whole eggs,250 gram of cottage cheese and i cup of cooked oatmeal,took my supplements,glutamine,when i just woke up,the animal pak,glucosamine,msm,2 grams of fish oil.
gotta do back in one hour,heavy ass day,

Firedrake
12-26-09, 5:38 pm
Heavy ass day? What kind of exercises do you do for your ass? <grin>

Seriously: welcome to the Forum, and keep growin'!

egyption t
12-26-09, 5:41 pm
2day was da back
reverse barbell row 4 sets
deads 4
hammer strengh row 4 sets
one arm row 4 sets
close grip pull down 3 sets
chin ups 4 sets
lat pulldown 7 sets
back extension 3 sets