AlothmanKhalid

todays workout was good i focused more on the dumbbell rows trying to perfect the form and do it slowly with a heavy weight, i also completed a 10 rm for all the exercises but felt pain in my right shoulder coach Ali quickly showed me a exercise and that immediately made it feel better .

sundays workout was more of a educational on were coach Ali pulled me aside and gave me a few pointers about nutrition and the right amounts of food at the right time and he was even kind enough to show me real examples

last thursday i weighed in at 71 kg i lost 2 kg , that was not intended because my goal was to gain weight but i think it because of the super hard water polo training camp that started 2 weeks ago to get ready for the season on thursday i did bench press, leg press, rows, and shoulder press same workout but increased…

today i started the workout like any other day leg press, calve raises, dumbbell rows, seated rows and the bench press at the end of that we did a new workout witch was the shoulder press. I've done this exercise in the past and its on of my favorites got to a 12rm at 35 lbs. overall a good workout.

today i did the cardio exercise witch is walking up and down the stairs for about 35 minutes then after that i stretched and worked on abs for a little bit just some crunches and leg raises on the pull up bar. at the end i was a little tired but nothing to bad

today i i worked out my upper body due to my injury on my right foot. I started off with dumbbell rows for three sets till failure starting weight was 20 pounds then my last set was 45 pounds with a rm of 12 reps. after that i did the bench press three sets also till failure but i lifted less this time my 12 rm was a 45…

today i worked out the following body parts. legs, quads and hamstrings doing the leg press, i did three sets till failure. then my back and arms doing cable rows for three sets till failure. then the bench press doing four sets also till failure my 10 RM was 100 pounds. after that we walked up and down the stairs twice…

Controversy has existed over the safety and effectiveness of protein intake above that currently recommended. Currently, the RDA for protein in healthy adults is 0.8 g/kg body weight per day 1. The purpose of this recommendation was to account for individual differences in protein metabolism, variations in the biological…