Mohammad_Almutawa Member

May 8: I started with the 3 sets of the machine flyes. Then I did the dumbell press for another 3 sets. I then did triceps workout, started with the bench dips, and the overhead triceps extension. I finally did some pushups. I felt the workout was great.

Today I did cardio workout. Started with the bicycle for 15 minutes. Then I did the rope for 10 minutes. I then walked for 20 minutes. I felt great

May6: today I did the back and bicep workout. Started with the dumbell rows for 3 sets. Then I did the back pulldowns and seated rows. After that I did the bicep curls with the dumbells. I felt sore after the workoit.

Today I did the cardio workout on the treadmill for 20 minutes and then i did the stairs for 10 minutes. I was sweating and tired.

May4: i did triceps and back workout. Started with the pulldowns for 3 sets. Then i did the tricep workout with the dumbells. I also did some pushups. I really felt good.

May1: I did the dumbell rows for 3 sets. Then I did the back pulldown and the seated rows. I then did some biceps workout with the dumbbell curls for 3 sets. I felt my biceps sore after the workout.

April30: I did cardio exercises. Did the bicycle for 15 minutes. Then I did the stairs for 30 minutes. It felt good but I was sweating.

April 29: I did shoulder and bicep workout. I did the shoulder press for 3 sets. Then I did the pulldowns and the seated rows. At the end I did the bicep curls. I felt sore.

April 28: today I did cardio. 30 minutes of stairs and then 15 minutes of the bicycle. I was very sweaty.

April27:I did a tricep and chest .started with Incline dumbbell press exercise 3 sets for 10 times Then, I did "machine flyes" evercise 3 sets for 10 times. Then I did "bench dips" exercise for 3 sets. I felt tired.

April 22: I did back and bicep exercises.started with one.arm rowetsor 3 $ets. Then did back pulldowns for 3 $ets. I also did the seated rows and finally did biceps using the dumbbells. It was good.

April21: I did cardio exercises. Started with the bicycle for 20 minutes. Then did the stairs for.the rest. I was sweating a lot but it felt good.

April20:I did a tricep and chest . I started with Incline dumbbell press exercise 3 sets for 10 times Then, I did "machine flyes" evercise 3 sets for 10 times. Then I did "bench dips" exercise for 3 sets. It was intense.

After reading the precision nutrition article I came up with this: I have found many similarities and differences between the article and what we learned in class. The biggest similarity is the triple S which states simplicity when a rule is easy to follow, science if the rules are based on scientific facts and success if…

March28: today we did agility exercises in the gym. We used the ladder and also jumped over the cones in different ways. At the end Mr Ali showed us how to do the stairs properly.

March26: I did cardio workout on the stairs for 20 minutes. Then Mr Ali showed us an exercise with the rope. At the end we shot hoops and if we missed we had to do suicides.

Today I started with the leg press doing my10 RM. I feel that I got stronger. I then did the chest less and the other exercises. I also felt my back is stronger. I felt good after the workout.

March24: today I did cardio on the stairs for 40 minutes. At the end I did some abs workout. I was a bit tired after the workout.

March23: I did the exercises in the gym however I increases the weight so that I am now doing my 10 RM instead of 12 RM. The exercise was intense but I felt great.

March20: today we weighed ourselves. I have gained about 1kg. This is good because I am approaching my goal. I am not gaining enough weight because I am not eating enough food everyday. We also went to the gym and did the exercises. I felt good after that.

March19: today I did cardio. I started with 20 minutes of the satirs and then 10 minutes on the treadmill. At the end I did some stretching for 15 minutes. I felt good after stretching.

March18: today I started out with the leg press with 3 sets. Then I did the calf raise and rows. I Then did the chest press and at the end I did the shoulder press. My muscles felt sore after the workout.

March17: I did cardio workout going up and down the stairs for 20 minutes. I then did 15 minutes of the treadmill whixCh made me sweat.

March16: today I did a warmup on the stairs. Then I trained my legs and the chest press. I also did the shoulder press. I felt very sore after the intense workout.

March13: today I did strength training in the gym.I did 3 sets of all the exercises at 10 reps. I finished early so I did some bicep and tricep exercises. I felt tired after the exercise.

March 12: today I did the cardio exercises. I started with the wrmup on the stairs for 10 minutes. Then I did the treadmill for 15 minutes and then the bicycle for 10 minutes. At the end I was sweating and I had a high heart rate.

March11:today I did all the exercises in the gym. I completed all 3 sets of every exercise and had time left at the end to do some stretching.

March 10: I was in cardio. I did 15 minutes on the treadmill and then15 minutes going up and down the stairs and finally I did the bicycle for 10 minutes. It was hard because my legs were soar from the day before.

March 9: I did 3 exercises in the gym. I did 3 sets of the leg press, chest press and the seated rows. The workout was intense and I felt exhausted.

Individuals engaged in regular exercise training require more dietary protein than sedentary individuals. Protein intakes of 1.4 - 2.0 g/kg/day for physically active individuals may improve the training adaptations to exercise training. Appropriately timed protein intake is an important component of an overall exercise…