ولد ابوظبي
21-02-2010, 05:45 PM
السـلام عليكمـ ورحمة الله وبركاته..
هلا بأخواني أعضاء "منتدى" اللياقة البدنية وكمال الأجسام
طبعا الشكر فيكم قليــــل جدا .. لأنكم أروع مماتكتب فيه الكلمات ;) وإن شاء الله فمـيزان حسناتكم
((إن الله لايضيع أجر من أحسن عملا))
ندخل فالموضوع.. انا عندي كم استفسار وأتمنى انها تكون واضحة وسهلة الفهم للقارئ
كملت تقريبا 3 شهور.. اول شهرين كان جدول 3 ايام فالاسبوع وماكانت عندي كل العده
في 3 شهر .. العده كامله +جدول من المدرب
الطول 169
الوزن سابقا 58 , حاليا 61 زدت كيلو فكل شهر
في بداية 3 شهر
استعملت سوبر قينر+جلوتامين(كبسول)+كرياتين+ملتي فايتمين+امينو2222
بالصور بالضبط
http://t1.gstatic.com/images?q=tbn:ZFE9fWnMN9YGNM:http://www3.vitanetonline.com/products/u191456.jpg (http://images.google.com/imgres?imgurl=http://www3.vitanetonline.com/products/u191456.jpg&imgrefurl=http://vitanetonline.com/description/U191456/vitamins/Super-gainer-Fuel-Pro-Vanilla/&usg=__VkZt6R1sEFDJcuRGWJa53O7MZm8=&h=200&w=200&sz=4&hl=en&start=2&um=1&itbs=1&tbnid=ZFE9fWnMN9YGNM:&tbnh=104&tbnw=104&prev=/images%3Fq%3Dsuper%2Bgainer%26um%3D1%26hl%3Den%26client%3Dfirefox-a%26sa%3DN%26rls%3Dorg.mozilla:en-US:official%26tbs%3Disch:1) + http://t0.gstatic.com/images?q=tbn:cO5UDOrpP8_wxM:http://www.bodybuilding.com/store/weid/lglut.jpg (http://images.google.ae/imgres?imgurl=http://www.bodybuilding.com/store/weid/lglut.jpg&imgrefurl=http://www.sensational.com/diet/Weider.html&usg=__hv5FZIuDmlsNBkL4QlEepFH-Zcw=&h=127&w=67&sz=4&hl=en&start=3&itbs=1&tbnid=cO5UDOrpP8_wxM:&tbnh=90&tbnw=47&prev=/images%3Fq%3Dglutamine%2B3000%26hl%3Den%26tbs%3Disch:1) + http://t1.gstatic.com/images?q=tbn:_xGdij2Kec8n3M:http://www.xc-elitesports.com/images/optimum_preloaded_creatine.gif (http://images.google.ae/imgres?imgurl=http://www.xc-elitesports.com/images/optimum_preloaded_creatine.gif&imgrefurl=http://www.xc-elitesports.com/bestselling_products.php%3Fpage%3D24%26language%3Dfr%26osCsid%3Dc7tu995no8l0dl3qrqpnoei6r2&usg=__hyiiSn-ZN-sR6hy331bsh1GtYCM=&h=180&w=180&sz=13&hl=en&start=1&itbs=1&tbnid=_xGdij2Kec8n3M:&tbnh=101&tbnw=101&prev=/images%3Fq%3Dcreatine%2Bpre%2Bloaded%26hl%3Den%26sa%3DG%26tbs%3Disch:1) +http://t3.gstatic.com/images?q=tbn:9iZ_Q_nfKbNYCM:http://rjsmuscle.com/library/OP-102.jpg (http://images.google.ae/imgres?imgurl=http://rjsmuscle.com/library/OP-102.jpg&imgrefurl=http://rjsmuscle.com/amino_acids.html&usg=__CzWhu9zb05BXOyGiQQMaBVd_GuM=&h=220&w=220&sz=6&hl=en&start=4&itbs=1&tbnid=9iZ_Q_nfKbNYCM:&tbnh=107&tbnw=107&prev=/images%3Fq%3Damino%2B2222%26hl%3Den%26sa%3DG%26tbs%3Disch:1)+ ملتي فايتمين
نبدأ بروتين الحياة اليومي
الصباح
حبتين جلوتامين اول الصباح
السوبر قينر.. نصف سكوب مع كورن فليكس + ملتي فايتمين
او مرات 3 حبات بياض البيض مع حليب .. وماأنسى التمر 7 حبات
----
فترة الضحى
سندويشة جبن مع طمطم وخيار.. أو- كيمه -أو بيض وجبن -أو تونه - موزه وتفاح :أفكر:
----
الغداء
فترة الغدى يعتمد أحياانا تكون صعبة لأني فهالوقت ماكون فالبيت فمااتغدى.. ومااقدر اطلع عشان اتغدى ..
----
أرجع البيت .. قبل صلاة العصر بنص ساعه.. اشرب البروتين +الكرياتين+الامينو 6 حبات
----
التمرين
بعد الصـلاه وشوي يمر الوقت تصير 40د او ساعه على شرب البروتين.. اتمرن حديد الين المغرب
وتقريبا آخذ من ساعه لساعه ونص
---
بعد التمرين
اشرب سكوب بروتين + 4 حبات امينو
---
العشاء
بعدها بساعه ونص لساعتين .. أتعشى سندويشة تونا مع خضار ويعتمد عاللي يسوونه فالبيت
او المطعم وأحيانا كورن فليكس مع نص سكوب بروتين
--
بعد العشاء بساعه ونص او ساعتين .. آكل تمر .. موز وبرتقال وأحيانا سلطة
---
قبل النوم
اسويلي سلطة فواكه موز+ تفاح+عنب+برتقال+رمان ..وماانسى التمر على انفراد :)
حبتين جلوتامين
---
والنوم من 6 لـ 8 ساعات .. وشرب الماي على فترات في اليوم
----
هذه وصف مختصر لطبيعة حياتي اليوميه..
------------------------------------------------------------------------------------------------------
الحينه أبدأ بالجدول ..
اليوم الأول .. صدر وباي
http://t3.gstatic.com/images?q=tbn:uhhDigkanF1t1M:http://i.ehow.com/images/GlobalPhoto/Articles/4859775/increase-benchpress-main_Full.jpg (http://images.google.ae/imgres?imgurl=http://i.ehow.com/images/GlobalPhoto/Articles/4859775/increase-benchpress-main_Full.jpg&imgrefurl=http://www.ehow.com/how_5878346_increase-bench-press.html&usg=__k5V0JZiXkZTRiTHfYswemd1vg7I=&h=434&w=482&sz=44&hl=en&start=5&itbs=1&tbnid=uhhDigkanF1t1M:&tbnh=116&tbnw=129&prev=/images%3Fq%3Dbench%2Bpress%26hl%3Den%26sa%3DG%26tbs%3Disch:1) + http://t3.gstatic.com/images?q=tbn:yAEPv-5Tw6brSM:http://static.flickr.com/64/199663450_1187c00999_m.jpg (http://images.google.ae/imgres?imgurl=http://static.flickr.com/64/199663450_1187c00999_m.jpg&imgrefurl=http://ehealthspot.blogspot.com/2008/01/chest-exercises-barbell-incline-bench.html&usg=__mYyWndXj-4MNG1ZMK4Di7tCNxxg=&h=240&w=235&sz=19&hl=en&start=34&itbs=1&tbnid=yAEPv-5Tw6brSM:&tbnh=110&tbnw=108&prev=/images%3Fq%3Dincline%2Bbench%2Bpress%26start%3D18%26hl%3Den%26sa%3DN%26ndsp%3D18%26tbs%3Disch:1)+htt p://t2.gstatic.com/images?q=tbn:e2Be1fwK6Egw9M:http://healthhabits.files.wordpress.com/2009/05/dumbbell-fly.jpg (http://images.google.ae/imgres?imgurl=http://healthhabits.files.wordpress.com/2009/05/dumbbell-fly.jpg&imgrefurl=http://www.healthhabits.ca/tag/weight-lifting/&usg=__RUDsXocUl9vUMOOcrd3s4kLThIY=&h=286&w=320&sz=15&hl=en&start=14&itbs=1&tbnid=e2Be1fwK6Egw9M:&tbnh=105&tbnw=118&prev=/images%3Fq%3Ddumbell%2Bfly%26hl%3Den%26sa%3DG%26tbs%3Disch:1)+http://t3.gstatic.com/images?q=tbn:B08XBUYZHatK-M:http://www.illpumpyouup.com/articles/images/arnold-dips.gif (http://images.google.ae/imgres?imgurl=http://www.illpumpyouup.com/articles/images/arnold-dips.gif&imgrefurl=http://d*****ab.maktoob.com/showthread.php%3Fp%3D1063784221&usg=__PRTKvhhodqhTTn-tpZDHX_j1FeA=&h=384&w=526&sz=133&hl=en&start=3&itbs=1&tbnid=B08XBUYZHatK-M:&tbnh=96&tbnw=132&prev=/images%3Fq%3D%25D8%25AA%25D9%2585%25D8%25B1%25D9%258A%25D9%2586%2B%25D9%2585%25D8%25AA%25D9%2588%25D 8%25A7%25D8%25B2%25D9%258A%26hl%3Den%26sa%3DG%26tbs%3Disch:1)+http://t0.gstatic.com/images?q=tbn:X_wMi7aMjXtpgM:http://freemuscleinformation.com/uploads/pec-press.jpg (http://images.google.ae/imgres?imgurl=http://freemuscleinformation.com/uploads/pec-press.jpg&imgrefurl=http://freemuscleinformation.com/chest.html&usg=__yA7Qb_E1RGxWQsUuT1SeHes3Nkc=&h=190&w=225&sz=12&hl=en&start=15&itbs=1&tbnid=X_wMi7aMjXtpgM:&tbnh=91&tbnw=108&prev=/images%3Fq%3Dpec%2Bdeck%26hl%3Den%26sa%3DX%26tbs%3Disch:1)+http://t0.gstatic.com/images?q=tbn:t9Ho1CmyWWIu1M:http://thekillerj.files.wordpress.com/2009/09/barbell_curl.jpg (http://images.google.ae/imgres?imgurl=http://thekillerj.files.wordpress.com/2009/09/barbell_curl.jpg&imgrefurl=http://thekillerj.wordpress.com/2009/09/02/gym-jerks/&usg=__4DGwInJlEHUHH8WeWwVo1qpcVPs=&h=503&w=437&sz=24&hl=en&start=3&itbs=1&tbnid=t9Ho1CmyWWIu1M:&tbnh=130&tbnw=113&prev=/images%3Fq%3Dbarbell%2Bcurls%26hl%3Den%26sa%3DG%26tbs%3Disch:1)+http://t0.gstatic.com/images?q=tbn:7s-AzGyyOdM6YM:http://i.ehow.com/images/GlobalPhoto/Articles/4594309/alternatecurl2-main_Full.jpg (http://images.google.ae/imgres?imgurl=http://i.ehow.com/images/GlobalPhoto/Articles/4594309/alternatecurl2-main_Full.jpg&imgrefurl=http://www.ehow.com/video_4955402_suspension-trainer-curls.html&usg=__j0IbtOjGs0KkL8o5PKqjm6WnDVc=&h=417&w=436&sz=31&hl=en&start=2&itbs=1&tbnid=7s-AzGyyOdM6YM:&tbnh=121&tbnw=126&prev=/images%3Fq%3Dalternate%2Bdumbbell%2Bcurls%26hl%3Den%26sa%3DX%26tbs%3Disch:1)+http://t1.gstatic.com/images?q=tbn:BzlFFLpGYISZ7M:http://www.getfit.com.au/html/excercises/images/ex-arms-bar-02.gif (http://images.google.ae/imgres?imgurl=http://www.getfit.com.au/html/excercises/images/ex-arms-bar-02.gif&imgrefurl=http://www.getfit.com.au/Arms_exercises.php&usg=__cgn7RXlg_N1WE33Ipx0dJeWwCNk=&h=172&w=187&sz=8&hl=en&start=13&itbs=1&tbnid=BzlFFLpGYISZ7M:&tbnh=94&tbnw=102&prev=/images%3Fq%3Dpreacher%2Bcurl%26hl%3Den%26sa%3DG%26tbs%3Disch:1)+http://t0.gstatic.com/images?q=tbn:OwuQhZm_RiZ1FM:http://www.building-muscle-101.com/images/dumbbell-concentration-curl.bmp (http://images.google.ae/imgres?imgurl=http://www.building-muscle-101.com/images/dumbbell-concentration-curl.bmp&imgrefurl=http://www.hipertrofia.org/blog/2008/02/25/treino-de-biceps-treino-de-triceps/&usg=__NpnhIp_RQdD82Bz3pQm-ueYKDn4=&h=349&w=437&sz=448&hl=en&start=6&itbs=1&tbnid=OwuQhZm_RiZ1FM:&tbnh=101&tbnw=126&prev=/images%3Fq%3Dconcentration%2Bcurl%26hl%3Den%26sa%3DG%26tbs%3Disch:1)+http://t1.gstatic.com/images?q=tbn:ZuHNxOINfnU2XM:http://www.stayfitbug.com/wp-content/uploads/2009/08/wrist-curl-1.png (http://images.google.ae/imgres?imgurl=http://www.stayfitbug.com/wp-content/uploads/2009/08/wrist-curl-1.png&imgrefurl=http://trainwithlibby.blogspot.com/&usg=__KH1L49LvPCS3IdNfTUeYN571Nis=&h=324&w=429&sz=225&hl=en&start=11&itbs=1&tbnid=ZuHNxOINfnU2XM:&tbnh=95&tbnw=126&prev=/images%3Fq%3Dwrist%2Bcurl%26hl%3Den%26sa%3DG%26tbs%3Disch:1)http://t3.gstatic.com/images?q=tbn:QHZ3ItOBobxEaM:http://www.abexercisesabc.com/pages/ab_exercises/images/verticallegraise2.gif (http://images.google.ae/imgres?imgurl=http://www.abexercisesabc.com/pages/ab_exercises/images/verticallegraise2.gif&imgrefurl=http://www.abexercisesabc.com/index.php%3Fpage%3Dab_exercises%26exercise%3Dstraight_leg_raise&usg=__UIK6-NHHoZYz80n_2QOg-LVDD4U=&h=250&w=250&sz=9&hl=en&start=55&itbs=1&tbnid=QHZ3ItOBobxEaM:&tbnh=111&tbnw=111&prev=/images%3Fq%3Dstraight%2Bleg%2Braises%26start%3D54%26hl%3Den%26sa%3DN%26ndsp%3D18%26tbs%3Disch:1)
اسويها وانا نايم وارفع رجولي -البطن على 3 مراحل.. 40 40 40 = 120 واحيانا ازيد اخليهم 50 50 50
-----------------------------------------------------------------------------------------
اليوم الثاني كتف و وتراي
http://t2.gstatic.com/images?q=tbn:fz9KXeSOVF-EsM:http://www.donsgymphuket.com/wp-content/uploads/2009/06/smith-overhead-press.gif (http://images.google.ae/imgres?imgurl=http://www.donsgymphuket.com/wp-content/uploads/2009/06/smith-overhead-press.gif&imgrefurl=http://www.donsgymphuket.com/%3Fpage_id%3D24&usg=__HHvQ5dAZAHJ7z8_rAeE9nCaqoyU=&h=221&w=200&sz=20&hl=en&start=11&itbs=1&tbnid=fz9KXeSOVF-EsM:&tbnh=107&tbnw=97&prev=/images%3Fq%3Doverhead%2Bpress%26hl%3Den%26sa%3DG%26tbs%3Disch:1)+http://t1.gstatic.com/images?q=tbn:yNml-gcR1yy8HM:http://getbuffblog.com/wp-content/uploads/2009/02/seated20shoulder20press20drawing.jpg (http://images.google.ae/imgres?imgurl=http://getbuffblog.com/wp-content/uploads/2009/02/seated20shoulder20press20drawing.jpg&imgrefurl=http://getbuffblog.com/%3Fm%3D200902&usg=__0VlLLsTtijovJmRIStoOq8auSpQ=&h=504&w=436&sz=77&hl=en&start=6&itbs=1&tbnid=yNml-gcR1yy8HM:&tbnh=130&tbnw=112&prev=/images%3Fq%3Dalternate%2Bdumbbell%2Bpress%26hl%3Den%26sa%3DX%26tbs%3Disch:1)+http://t3.gstatic.com/images?q=tbn:SOB7L4vgaEDRbM:http://www.greatweightlifting.com/Shoulders/images/DumbbellLateralRaises/DumbbellLateralRaises1.jpg (http://images.google.ae/imgres?imgurl=http://www.greatweightlifting.com/Shoulders/images/DumbbellLateralRaises/DumbbellLateralRaises1.jpg&imgrefurl=http://www.greatweightlifting.com/Shoulder-Exercises.html&usg=__y54wGT4E4LcnOexBlm2pYTcTrX4=&h=468&w=444&sz=63&hl=en&start=11&itbs=1&tbnid=SOB7L4vgaEDRbM:&tbnh=128&tbnw=121&prev=/images%3Fq%3Dfront%2Braise%26hl%3Den%26sa%3DG%26tbs%3Disch:1)+http://t2.gstatic.com/images?q=tbn:PkXuy3g60OF5VM:http://www.exrx.net/Images/Mechanics/DBBentoverLateralRaiseExtRot.jpg (http://images.google.ae/imgres?imgurl=http://www.exrx.net/Images/Mechanics/DBBentoverLateralRaiseExtRot.jpg&imgrefurl=http://www.exrx.net/Kinesiology/Errors.html&usg=__rgW3DS7Ug4HNYGhZPF2agVsZxeE=&h=288&w=218&sz=13&hl=en&start=5&itbs=1&tbnid=PkXuy3g60OF5VM:&tbnh=115&tbnw=87&prev=/images%3Fq%3Drear%2Blateral%2Braise%26hl%3Den%26sa%3DN%26ndsp%3D18%26tbs%3Disch:1)
http://t2.gstatic.com/images?q=tbn:JKz-7Qn1pZN3JM:http://www.building-muscle-101.com/images/single-side-dumbbell-lateral-1.png (http://images.google.ae/imgres?imgurl=http://www.building-muscle-101.com/images/single-side-dumbbell-lateral-1.png&imgrefurl=http://genevaa.yoo7.com/montada-f18/topic-t13594.htm%3Fvote%3Dviewresult&usg=__lxkQuOKctDsv_wWC4FlSAjTbnZM=&h=299&w=296&sz=153&hl=en&start=28&itbs=1&tbnid=JKz-7Qn1pZN3JM:&tbnh=116&tbnw=115&prev=/images%3Fq%3D%25D8%25AA%25D8%25B1%25D8%25A7%25D9%258A%26start%3D18%26hl%3Den%26sa%3DN%26ndsp%3D18%26 tbs%3Disch:1) +http://t0.gstatic.com/images?q=tbn:ONpwvFHZ6NzwYM:http://obituaries.signonsandiego.com/uniontrib/20080122/images/fit220.jpg (http://images.google.ae/imgres?imgurl=http://obituaries.signonsandiego.com/uniontrib/20080122/images/fit220.jpg&imgrefurl=http://obituaries.signonsandiego.com/news/health/fitness/20080122-9999-1c22workoutm.html&usg=__JGncrs5aKOspXJzKvi0K4CZPE4g=&h=722&w=219&sz=21&hl=en&start=13&itbs=1&tbnid=ONpwvFHZ6NzwYM:&tbnh=140&tbnw=42&prev=/images%3Fq%3Dsingle%2Bextension%2Bexcercise%26hl%3Den%26sa%3DG%26tbs%3Disch:1)تمرين (يد وحده) - تمرين متساوي(باليدين)+http://t0.gstatic.com/images?q=tbn:SJ_EzbkmyF78KM:http://www.bigmusclesfast.com/image-files/pulley-pushdowns.jpg (http://images.google.ae/imgres?imgurl=http://www.bigmusclesfast.com/image-files/pulley-pushdowns.jpg&imgrefurl=http://www.bigmusclesfast.com/exercise-tricep-pushdowns.html&usg=__pnOCHbLCbvtBChDedT7-IldItV0=&h=282&w=175&sz=8&hl=en&start=14&itbs=1&tbnid=SJ_EzbkmyF78KM:&tbnh=114&tbnw=71&prev=/images%3Fq%3Dtricep%2Bpushdowns%26hl%3Den%26sa%3DG%26tbs%3Disch:1)
+http://t2.gstatic.com/images?q=tbn:PwkeZugyOybzeM:http://www.weight-lifting-workout-routines.com/crunches.jpg (http://images.google.ae/imgres?imgurl=http://www.weight-lifting-workout-routines.com/crunches.jpg&imgrefurl=http://www.weight-lifting-workout-routines.com/abdominal-exercise.html&usg=__Qw2i1_GYrqOom6-QykHmtP2a07E=&h=222&w=219&sz=9&hl=en&start=5&itbs=1&tbnid=PwkeZugyOybzeM:&tbnh=107&tbnw=106&prev=/images%3Fq%3Dcrunches%26hl%3Den%26sa%3DG%26tbs%3Disch:1)
البطن 40 40 40
----------------------------------------------------------------------------------------
راحه
اليوم الثالث ظهر
http://t2.gstatic.com/images?q=tbn:BqlCcRdOTEMe1M:http://getbuffblog.com/wp-content/uploads/2009/02/lat_pulldowns.jpg (http://images.google.ae/imgres?imgurl=http://getbuffblog.com/wp-content/uploads/2009/02/lat_pulldowns.jpg&imgrefurl=http://getbuffblog.com/%3Fm%3D200902&usg=__02GKUEhfz8AWAYj4Qm2MRaDVO7A=&h=540&w=436&sz=79&hl=en&start=8&itbs=1&tbnid=BqlCcRdOTEMe1M:&tbnh=132&tbnw=107&prev=/images%3Fq%3Dback%2Blat%2Bpulldown%26hl%3Den%26sa%3DG%26tbs%3Disch:1) <سحب خلفي+http://t1.gstatic.com/images?q=tbn:NpPNyOi8OEUqoM:http://www.bodysolid-gym-equipment.co.uk/usrimage/t-bar-in-use.jpg (http://images.google.ae/imgres?imgurl=http://www.bodysolid-gym-equipment.co.uk/usrimage/t-bar-in-use.jpg&imgrefurl=http://www.bodysolid-gym-equipment.co.uk/cat20_1.htm&usg=__iOV7y3yFr5GWrZ3pD8Lj6UTOvBo=&h=269&w=300&sz=9&hl=en&start=1&itbs=1&tbnid=NpPNyOi8OEUqoM:&tbnh=104&tbnw=116&prev=/images%3Fq%3Dt%2Bbar%26hl%3Den%26sa%3DG%26tbs%3Disch:1)+http://t2.gstatic.com/images?q=tbn:rzHSelLuJBIKtM:http://i.ehow.com/images/GlobalPhoto/Articles/5013188/190481-main_Full.jpg (http://images.google.ae/imgres?imgurl=http://i.ehow.com/images/GlobalPhoto/Articles/5013188/190481-main_Full.jpg&imgrefurl=http://www.ehow.com/video_2360068_dumbbell-rows-weight-exercise.html&usg=__D_daslFWrE5xmUHkY8mUmSc9VOc=&h=400&w=366&sz=24&hl=en&start=15&itbs=1&tbnid=rzHSelLuJBIKtM:&tbnh=124&tbnw=113&prev=/images%3Fq%3Ddumbbell%2Brows%26hl%3Den%26sa%3DG%26tbs%3Disch:1)
+http://t3.gstatic.com/images?q=tbn:BN9DPNX8EbGCrM:http://www.bigmusclesfast.com/image-files/pulley-row-finish.jpg (http://images.google.ae/imgres?imgurl=http://www.bigmusclesfast.com/image-files/pulley-row-finish.jpg&imgrefurl=http://www.bigmusclesfast.com/exercise-pulley-rows.html&usg=__0Kw84XNOylvnxXT0Pvvqujtpsl0=&h=176&w=198&sz=7&hl=en&start=1&itbs=1&tbnid=BN9DPNX8EbGCrM:&tbnh=92&tbnw=104&prev=/images%3Fq%3Dseated%2Bpulley%2Brows%26hl%3Den%26sa%3DG%26tbs%3Disch:1) + http://t2.gstatic.com/images?q=tbn:BqlCcRdOTEMe1M:http://getbuffblog.com/wp-content/uploads/2009/02/lat_pulldowns.jpg (http://images.google.ae/imgres?imgurl=http://getbuffblog.com/wp-content/uploads/2009/02/lat_pulldowns.jpg&imgrefurl=http://getbuffblog.com/%3Fm%3D200902&usg=__02GKUEhfz8AWAYj4Qm2MRaDVO7A=&h=540&w=436&sz=79&hl=en&start=2&itbs=1&tbnid=BqlCcRdOTEMe1M:&tbnh=132&tbnw=107&prev=/images%3Fq%3Dlat%2Bpull%2Bdown%26hl%3Den%26sa%3DG%26tbs%3Disch:1) سحب امامي+http://t3.gstatic.com/images?q=tbn:IAzHmLVuaBA76M:http://www.tennisexercisesforyou.com/wp-content/images/barbell-upright-row.jpg (http://images.google.ae/imgres?imgurl=http://www.tennisexercisesforyou.com/wp-content/images/barbell-upright-row.jpg&imgrefurl=http://tennisexercisesforyou.com/tennis-exercises/tennis-exercises-fitness-and-conditioning-beware-bad-training-advice/&usg=__pxLyyVOeIIeh4BReR7Zk66WtDXw=&h=170&w=222&sz=8&hl=en&start=2&itbs=1&tbnid=IAzHmLVuaBA76M:&tbnh=82&tbnw=107&prev=/images%3Fq%3Dup%2Bright%2Brows%26hl%3Den%26sa%3DG%26tbs%3Disch:1)+ http://t2.gstatic.com/images?q=tbn:5RnijxwYBWkf5M:http://lionking02.files.wordpress.com/2008/12/twisting_sit_ups.jpg (http://images.google.ae/imgres?imgurl=http://lionking02.files.wordpress.com/2008/12/twisting_sit_ups.jpg&imgrefurl=http://lionking02.wordpress.com/2008/09/04/how-to-get-six-pack-abs-5-interesting-workouts/&usg=__KwZTkr9QqP3EuiwbIm4OttyQHP8=&h=313&w=455&sz=39&hl=en&start=2&itbs=1&tbnid=5RnijxwYBWkf5M:&tbnh=88&tbnw=128&prev=/images%3Fq%3Dsit%2Bup%26hl%3Den%26sa%3DG%26tbs%3Disch:1) البطن 40 40 40
-------------------------------------------------------------------------------------------
اليوم الرابع أرجل
http://t3.gstatic.com/images?q=tbn:aI4zcvxrZejDfM:http://www.nerdfitness.com/blog/wp-content/uploads/2009/07/squat3.jpg (http://images.google.ae/imgres?imgurl=http://www.nerdfitness.com/blog/wp-content/uploads/2009/07/squat3.jpg&imgrefurl=http://nerdfitness.com/blog/2009/07/08/why-you-need-squats-in-your-workout-and-how-to-do-them-right/&usg=__gpydQIVFGWuYneEIiEe4Fl9wD34=&h=298&w=304&sz=36&hl=en&start=5&itbs=1&tbnid=aI4zcvxrZejDfM:&tbnh=114&tbnw=116&prev=/images%3Fq%3Dsquat%26hl%3Den%26sa%3DG%26tbs%3Disch:1)+ http://t3.gstatic.com/images?q=tbn:aI4zcvxrZejDfM:http://www.nerdfitness.com/blog/wp-content/uploads/2009/07/squat3.jpg (http://images.google.ae/imgres?imgurl=http://www.nerdfitness.com/blog/wp-content/uploads/2009/07/squat3.jpg&imgrefurl=http://nerdfitness.com/blog/2009/07/08/why-you-need-squats-in-your-workout-and-how-to-do-them-right/&usg=__gpydQIVFGWuYneEIiEe4Fl9wD34=&h=298&w=304&sz=36&hl=en&start=5&itbs=1&tbnid=aI4zcvxrZejDfM:&tbnh=114&tbnw=116&prev=/images%3Fq%3Dsquat%26hl%3Den%26sa%3DG%26tbs%3Disch:1)< سكوات أمامي(أطلع وأنزل على كرسي)+
http://t1.gstatic.com/images?q=tbn:lCUlgvytNbh5sM:http://i.ehow.com/images/GlobalPhoto/Articles/4729526/legextensions_Full.jpg (http://images.google.ae/imgres?imgurl=http://i.ehow.com/images/GlobalPhoto/Articles/4729526/legextensions_Full.jpg&imgrefurl=http://www.proteinblitz.com/blog/2009/11/18/rick-hagen-bodybuilding-blog-leg-day/&usg=__VMdYplmaozSBFPcPMG5bwZkJ6Zs=&h=394&w=437&sz=32&hl=en&start=36&itbs=1&tbnid=lCUlgvytNbh5sM:&tbnh=114&tbnw=126&prev=/images%3Fq%3Dleg%2Bextension%26start%3D18%26hl%3Den%26sa%3DN%26ndsp%3D18%26tbs%3Disch:1) + http://t1.gstatic.com/images?q=tbn:gP0JciQ8oXcNxM:http://www.building-muscle-101.com/images/standing-calf-raises.png (http://images.google.ae/imgres?imgurl=http://www.building-muscle-101.com/images/standing-calf-raises.png&imgrefurl=http://www.building-muscle101.com/standing-calf-raise.html&usg=__aKI8GVnJ1VdRCB7Df4x3PNVpaDY=&h=340&w=211&sz=149&hl=en&start=8&itbs=1&tbnid=gP0JciQ8oXcNxM:&tbnh=119&tbnw=74&prev=/images%3Fq%3Dstanding%2Bcalf%2Brises%26hl%3Den%26sa%3DG%26tbs%3Disch:1) {بالبار+ http://t2.gstatic.com/images?q=tbn:jAkCrGpWE7P2QM:http://www.building-muscle-101.com/images/dumbbell_pullover.png (http://images.google.ae/imgres?imgurl=http://www.building-muscle-101.com/images/dumbbell_pullover.png&imgrefurl=http://www.building-muscle101.com/home-dumbbell-workout.html&usg=__y7SOLzvg635RLd7AFzXQFWoP6f8=&h=258&w=263&sz=135&hl=en&start=6&itbs=1&tbnid=jAkCrGpWE7P2QM:&tbnh=110&tbnw=112&prev=/images%3Fq%3Dpull%2Bover%2Bexercise%26hl%3Den%26sa%3DG%26tbs%3Disch:1) +
http://t2.gstatic.com/images?q=tbn:5RnijxwYBWkf5M:http://lionking02.files.wordpress.com/2008/12/twisting_sit_ups.jpg (http://images.google.ae/imgres?imgurl=http://lionking02.files.wordpress.com/2008/12/twisting_sit_ups.jpg&imgrefurl=http://lionking02.wordpress.com/2008/09/04/how-to-get-six-pack-abs-5-interesting-workouts/&usg=__KwZTkr9QqP3EuiwbIm4OttyQHP8=&h=313&w=455&sz=39&hl=en&start=2&itbs=1&tbnid=5RnijxwYBWkf5M:&tbnh=88&tbnw=128&prev=/images%3Fq%3Dsit%2Bup%26hl%3Den%26sa%3DG%26tbs%3Disch:1)+http://t1.gstatic.com/images?q=tbn:Zt0NfdUjysZ1RM:http://www.tmuscle.com/img/photos/2009/09-059-training/4.jpg (http://images.google.ae/imgres?imgurl=http://www.tmuscle.com/img/photos/2009/09-059-training/4.jpg&imgrefurl=http://www.tmuscle.com/free_online_article/sports_body_training_performance/building_the_rear_delts_forearms_traps_and_calves&usg=__jzSfBsRJdQsebJEPM8fA6oVS5Os=&h=317&w=380&sz=32&hl=en&start=41&itbs=1&tbnid=Zt0NfdUjysZ1RM:&tbnh=103&tbnw=123&prev=/images%3Fq%3Dreverse%2Bcurls%26start%3D36%26hl%3Den%26sa%3DN%26ndsp%3D18%26tbs%3Disch:1) reverse curl + http://t3.gstatic.com/images?q=tbn:QHZ3ItOBobxEaM:http://www.abexercisesabc.com/pages/ab_exercises/images/verticallegraise2.gif (http://images.google.ae/imgres?imgurl=http://www.abexercisesabc.com/pages/ab_exercises/images/verticallegraise2.gif&imgrefurl=http://www.abexercisesabc.com/index.php%3Fpage%3Dab_exercises%26exercise%3Dstraight_leg_raise&usg=__UIK6-NHHoZYz80n_2QOg-LVDD4U=&h=250&w=250&sz=9&hl=en&start=55&itbs=1&tbnid=QHZ3ItOBobxEaM:&tbnh=111&tbnw=111&prev=/images%3Fq%3Dstraight%2Bleg%2Braises%26start%3D54%26hl%3Den%26sa%3DN%26ndsp%3D18%26tbs%3Disch:1)
----------------------------------------------------------------------------------------
((الصور منقولة))
راحه .. خلصنا من الجدول ..
هذه جدول ضخامه اللي كتبلي المدرب وصار شهر واسبوع أنا أتمرن عليه .. الحمدلله فيه تغير ملحوظ فالعضـلات وزيادة فالأوزان..
مشكلة وحده فقط انه ماعندي حد يساعدني عند رفع وزن جديد.. يعني التكرار لازم اسويه 10, اسويه 8 كحد أقصى وبعد هاللحظه لازم حد يساعدني
أحب أشغل التلفزيون ويسليني عشان ماأتملل .. :)
شفتوا المكمـلات اللي استعملها وخلصت .. وانا عندي
سوبر قينر جديد+والكرياتين نفسه+ملتي فايتمين+وعندي امينوا 20000
الحينه أفكر اشتري جلوتامين 3000 مره ثانيه ولا أغيره.. أو في أفضل ؟
----------------------------------------------------------------------------------------------------
أسألتي .. :biggthump
هل يصير اني اخلي وجبة الغدى تكون على الساعه 11ص ونص أو 12ص ؟
لان مااقدر اخليها في فتره الظهيره
أضيف مكملات جديده على اللي عندي ؟
مارأيكم في امينو 20000..؟ هو جديد ومكتوب عليه طبيعي 100% والحبوب أصغر من امينوا2222 .. ويقولي المدرب انه اقوى وأفضل من 2222
مارأيكم في النظام الغذائي المتبع؟
مارأيكم في جدول التمارين؟
أي نصيحة تحبون تضيفونها ؟ :o
هذه تقريبا كل ماعندي .. وأنا خليت الجدول بالصور عشان تكون الصورة واضحه ومحد يختلف بالعربي ولا بالانجليزي..
ممم ساعتين تقريبا وانا اكتب هالموضوع .. ماتعرفون كم مره قريته عشان يطلع فالصورة الحلوه :)
تحيااااااااااااااااااااااتي العطره والسموووحه عالأطالة والأخذ من وقتكم :o
أخوكم ولد بوظبي
هلا بأخواني أعضاء "منتدى" اللياقة البدنية وكمال الأجسام
طبعا الشكر فيكم قليــــل جدا .. لأنكم أروع مماتكتب فيه الكلمات ;) وإن شاء الله فمـيزان حسناتكم
((إن الله لايضيع أجر من أحسن عملا))
ندخل فالموضوع.. انا عندي كم استفسار وأتمنى انها تكون واضحة وسهلة الفهم للقارئ
كملت تقريبا 3 شهور.. اول شهرين كان جدول 3 ايام فالاسبوع وماكانت عندي كل العده
في 3 شهر .. العده كامله +جدول من المدرب
الطول 169
الوزن سابقا 58 , حاليا 61 زدت كيلو فكل شهر
في بداية 3 شهر
استعملت سوبر قينر+جلوتامين(كبسول)+كرياتين+ملتي فايتمين+امينو2222
بالصور بالضبط
http://t1.gstatic.com/images?q=tbn:ZFE9fWnMN9YGNM:http://www3.vitanetonline.com/products/u191456.jpg (http://images.google.com/imgres?imgurl=http://www3.vitanetonline.com/products/u191456.jpg&imgrefurl=http://vitanetonline.com/description/U191456/vitamins/Super-gainer-Fuel-Pro-Vanilla/&usg=__VkZt6R1sEFDJcuRGWJa53O7MZm8=&h=200&w=200&sz=4&hl=en&start=2&um=1&itbs=1&tbnid=ZFE9fWnMN9YGNM:&tbnh=104&tbnw=104&prev=/images%3Fq%3Dsuper%2Bgainer%26um%3D1%26hl%3Den%26client%3Dfirefox-a%26sa%3DN%26rls%3Dorg.mozilla:en-US:official%26tbs%3Disch:1) + http://t0.gstatic.com/images?q=tbn:cO5UDOrpP8_wxM:http://www.bodybuilding.com/store/weid/lglut.jpg (http://images.google.ae/imgres?imgurl=http://www.bodybuilding.com/store/weid/lglut.jpg&imgrefurl=http://www.sensational.com/diet/Weider.html&usg=__hv5FZIuDmlsNBkL4QlEepFH-Zcw=&h=127&w=67&sz=4&hl=en&start=3&itbs=1&tbnid=cO5UDOrpP8_wxM:&tbnh=90&tbnw=47&prev=/images%3Fq%3Dglutamine%2B3000%26hl%3Den%26tbs%3Disch:1) + http://t1.gstatic.com/images?q=tbn:_xGdij2Kec8n3M:http://www.xc-elitesports.com/images/optimum_preloaded_creatine.gif (http://images.google.ae/imgres?imgurl=http://www.xc-elitesports.com/images/optimum_preloaded_creatine.gif&imgrefurl=http://www.xc-elitesports.com/bestselling_products.php%3Fpage%3D24%26language%3Dfr%26osCsid%3Dc7tu995no8l0dl3qrqpnoei6r2&usg=__hyiiSn-ZN-sR6hy331bsh1GtYCM=&h=180&w=180&sz=13&hl=en&start=1&itbs=1&tbnid=_xGdij2Kec8n3M:&tbnh=101&tbnw=101&prev=/images%3Fq%3Dcreatine%2Bpre%2Bloaded%26hl%3Den%26sa%3DG%26tbs%3Disch:1) +http://t3.gstatic.com/images?q=tbn:9iZ_Q_nfKbNYCM:http://rjsmuscle.com/library/OP-102.jpg (http://images.google.ae/imgres?imgurl=http://rjsmuscle.com/library/OP-102.jpg&imgrefurl=http://rjsmuscle.com/amino_acids.html&usg=__CzWhu9zb05BXOyGiQQMaBVd_GuM=&h=220&w=220&sz=6&hl=en&start=4&itbs=1&tbnid=9iZ_Q_nfKbNYCM:&tbnh=107&tbnw=107&prev=/images%3Fq%3Damino%2B2222%26hl%3Den%26sa%3DG%26tbs%3Disch:1)+ ملتي فايتمين
نبدأ بروتين الحياة اليومي
الصباح
حبتين جلوتامين اول الصباح
السوبر قينر.. نصف سكوب مع كورن فليكس + ملتي فايتمين
او مرات 3 حبات بياض البيض مع حليب .. وماأنسى التمر 7 حبات
----
فترة الضحى
سندويشة جبن مع طمطم وخيار.. أو- كيمه -أو بيض وجبن -أو تونه - موزه وتفاح :أفكر:
----
الغداء
فترة الغدى يعتمد أحياانا تكون صعبة لأني فهالوقت ماكون فالبيت فمااتغدى.. ومااقدر اطلع عشان اتغدى ..
----
أرجع البيت .. قبل صلاة العصر بنص ساعه.. اشرب البروتين +الكرياتين+الامينو 6 حبات
----
التمرين
بعد الصـلاه وشوي يمر الوقت تصير 40د او ساعه على شرب البروتين.. اتمرن حديد الين المغرب
وتقريبا آخذ من ساعه لساعه ونص
---
بعد التمرين
اشرب سكوب بروتين + 4 حبات امينو
---
العشاء
بعدها بساعه ونص لساعتين .. أتعشى سندويشة تونا مع خضار ويعتمد عاللي يسوونه فالبيت
او المطعم وأحيانا كورن فليكس مع نص سكوب بروتين
--
بعد العشاء بساعه ونص او ساعتين .. آكل تمر .. موز وبرتقال وأحيانا سلطة
---
قبل النوم
اسويلي سلطة فواكه موز+ تفاح+عنب+برتقال+رمان ..وماانسى التمر على انفراد :)
حبتين جلوتامين
---
والنوم من 6 لـ 8 ساعات .. وشرب الماي على فترات في اليوم
----
هذه وصف مختصر لطبيعة حياتي اليوميه..
------------------------------------------------------------------------------------------------------
الحينه أبدأ بالجدول ..
اليوم الأول .. صدر وباي
http://t3.gstatic.com/images?q=tbn:uhhDigkanF1t1M:http://i.ehow.com/images/GlobalPhoto/Articles/4859775/increase-benchpress-main_Full.jpg (http://images.google.ae/imgres?imgurl=http://i.ehow.com/images/GlobalPhoto/Articles/4859775/increase-benchpress-main_Full.jpg&imgrefurl=http://www.ehow.com/how_5878346_increase-bench-press.html&usg=__k5V0JZiXkZTRiTHfYswemd1vg7I=&h=434&w=482&sz=44&hl=en&start=5&itbs=1&tbnid=uhhDigkanF1t1M:&tbnh=116&tbnw=129&prev=/images%3Fq%3Dbench%2Bpress%26hl%3Den%26sa%3DG%26tbs%3Disch:1) + http://t3.gstatic.com/images?q=tbn:yAEPv-5Tw6brSM:http://static.flickr.com/64/199663450_1187c00999_m.jpg (http://images.google.ae/imgres?imgurl=http://static.flickr.com/64/199663450_1187c00999_m.jpg&imgrefurl=http://ehealthspot.blogspot.com/2008/01/chest-exercises-barbell-incline-bench.html&usg=__mYyWndXj-4MNG1ZMK4Di7tCNxxg=&h=240&w=235&sz=19&hl=en&start=34&itbs=1&tbnid=yAEPv-5Tw6brSM:&tbnh=110&tbnw=108&prev=/images%3Fq%3Dincline%2Bbench%2Bpress%26start%3D18%26hl%3Den%26sa%3DN%26ndsp%3D18%26tbs%3Disch:1)+htt p://t2.gstatic.com/images?q=tbn:e2Be1fwK6Egw9M:http://healthhabits.files.wordpress.com/2009/05/dumbbell-fly.jpg (http://images.google.ae/imgres?imgurl=http://healthhabits.files.wordpress.com/2009/05/dumbbell-fly.jpg&imgrefurl=http://www.healthhabits.ca/tag/weight-lifting/&usg=__RUDsXocUl9vUMOOcrd3s4kLThIY=&h=286&w=320&sz=15&hl=en&start=14&itbs=1&tbnid=e2Be1fwK6Egw9M:&tbnh=105&tbnw=118&prev=/images%3Fq%3Ddumbell%2Bfly%26hl%3Den%26sa%3DG%26tbs%3Disch:1)+http://t3.gstatic.com/images?q=tbn:B08XBUYZHatK-M:http://www.illpumpyouup.com/articles/images/arnold-dips.gif (http://images.google.ae/imgres?imgurl=http://www.illpumpyouup.com/articles/images/arnold-dips.gif&imgrefurl=http://d*****ab.maktoob.com/showthread.php%3Fp%3D1063784221&usg=__PRTKvhhodqhTTn-tpZDHX_j1FeA=&h=384&w=526&sz=133&hl=en&start=3&itbs=1&tbnid=B08XBUYZHatK-M:&tbnh=96&tbnw=132&prev=/images%3Fq%3D%25D8%25AA%25D9%2585%25D8%25B1%25D9%258A%25D9%2586%2B%25D9%2585%25D8%25AA%25D9%2588%25D 8%25A7%25D8%25B2%25D9%258A%26hl%3Den%26sa%3DG%26tbs%3Disch:1)+http://t0.gstatic.com/images?q=tbn:X_wMi7aMjXtpgM:http://freemuscleinformation.com/uploads/pec-press.jpg (http://images.google.ae/imgres?imgurl=http://freemuscleinformation.com/uploads/pec-press.jpg&imgrefurl=http://freemuscleinformation.com/chest.html&usg=__yA7Qb_E1RGxWQsUuT1SeHes3Nkc=&h=190&w=225&sz=12&hl=en&start=15&itbs=1&tbnid=X_wMi7aMjXtpgM:&tbnh=91&tbnw=108&prev=/images%3Fq%3Dpec%2Bdeck%26hl%3Den%26sa%3DX%26tbs%3Disch:1)+http://t0.gstatic.com/images?q=tbn:t9Ho1CmyWWIu1M:http://thekillerj.files.wordpress.com/2009/09/barbell_curl.jpg (http://images.google.ae/imgres?imgurl=http://thekillerj.files.wordpress.com/2009/09/barbell_curl.jpg&imgrefurl=http://thekillerj.wordpress.com/2009/09/02/gym-jerks/&usg=__4DGwInJlEHUHH8WeWwVo1qpcVPs=&h=503&w=437&sz=24&hl=en&start=3&itbs=1&tbnid=t9Ho1CmyWWIu1M:&tbnh=130&tbnw=113&prev=/images%3Fq%3Dbarbell%2Bcurls%26hl%3Den%26sa%3DG%26tbs%3Disch:1)+http://t0.gstatic.com/images?q=tbn:7s-AzGyyOdM6YM:http://i.ehow.com/images/GlobalPhoto/Articles/4594309/alternatecurl2-main_Full.jpg (http://images.google.ae/imgres?imgurl=http://i.ehow.com/images/GlobalPhoto/Articles/4594309/alternatecurl2-main_Full.jpg&imgrefurl=http://www.ehow.com/video_4955402_suspension-trainer-curls.html&usg=__j0IbtOjGs0KkL8o5PKqjm6WnDVc=&h=417&w=436&sz=31&hl=en&start=2&itbs=1&tbnid=7s-AzGyyOdM6YM:&tbnh=121&tbnw=126&prev=/images%3Fq%3Dalternate%2Bdumbbell%2Bcurls%26hl%3Den%26sa%3DX%26tbs%3Disch:1)+http://t1.gstatic.com/images?q=tbn:BzlFFLpGYISZ7M:http://www.getfit.com.au/html/excercises/images/ex-arms-bar-02.gif (http://images.google.ae/imgres?imgurl=http://www.getfit.com.au/html/excercises/images/ex-arms-bar-02.gif&imgrefurl=http://www.getfit.com.au/Arms_exercises.php&usg=__cgn7RXlg_N1WE33Ipx0dJeWwCNk=&h=172&w=187&sz=8&hl=en&start=13&itbs=1&tbnid=BzlFFLpGYISZ7M:&tbnh=94&tbnw=102&prev=/images%3Fq%3Dpreacher%2Bcurl%26hl%3Den%26sa%3DG%26tbs%3Disch:1)+http://t0.gstatic.com/images?q=tbn:OwuQhZm_RiZ1FM:http://www.building-muscle-101.com/images/dumbbell-concentration-curl.bmp (http://images.google.ae/imgres?imgurl=http://www.building-muscle-101.com/images/dumbbell-concentration-curl.bmp&imgrefurl=http://www.hipertrofia.org/blog/2008/02/25/treino-de-biceps-treino-de-triceps/&usg=__NpnhIp_RQdD82Bz3pQm-ueYKDn4=&h=349&w=437&sz=448&hl=en&start=6&itbs=1&tbnid=OwuQhZm_RiZ1FM:&tbnh=101&tbnw=126&prev=/images%3Fq%3Dconcentration%2Bcurl%26hl%3Den%26sa%3DG%26tbs%3Disch:1)+http://t1.gstatic.com/images?q=tbn:ZuHNxOINfnU2XM:http://www.stayfitbug.com/wp-content/uploads/2009/08/wrist-curl-1.png (http://images.google.ae/imgres?imgurl=http://www.stayfitbug.com/wp-content/uploads/2009/08/wrist-curl-1.png&imgrefurl=http://trainwithlibby.blogspot.com/&usg=__KH1L49LvPCS3IdNfTUeYN571Nis=&h=324&w=429&sz=225&hl=en&start=11&itbs=1&tbnid=ZuHNxOINfnU2XM:&tbnh=95&tbnw=126&prev=/images%3Fq%3Dwrist%2Bcurl%26hl%3Den%26sa%3DG%26tbs%3Disch:1)http://t3.gstatic.com/images?q=tbn:QHZ3ItOBobxEaM:http://www.abexercisesabc.com/pages/ab_exercises/images/verticallegraise2.gif (http://images.google.ae/imgres?imgurl=http://www.abexercisesabc.com/pages/ab_exercises/images/verticallegraise2.gif&imgrefurl=http://www.abexercisesabc.com/index.php%3Fpage%3Dab_exercises%26exercise%3Dstraight_leg_raise&usg=__UIK6-NHHoZYz80n_2QOg-LVDD4U=&h=250&w=250&sz=9&hl=en&start=55&itbs=1&tbnid=QHZ3ItOBobxEaM:&tbnh=111&tbnw=111&prev=/images%3Fq%3Dstraight%2Bleg%2Braises%26start%3D54%26hl%3Den%26sa%3DN%26ndsp%3D18%26tbs%3Disch:1)
اسويها وانا نايم وارفع رجولي -البطن على 3 مراحل.. 40 40 40 = 120 واحيانا ازيد اخليهم 50 50 50
-----------------------------------------------------------------------------------------
اليوم الثاني كتف و وتراي
http://t2.gstatic.com/images?q=tbn:fz9KXeSOVF-EsM:http://www.donsgymphuket.com/wp-content/uploads/2009/06/smith-overhead-press.gif (http://images.google.ae/imgres?imgurl=http://www.donsgymphuket.com/wp-content/uploads/2009/06/smith-overhead-press.gif&imgrefurl=http://www.donsgymphuket.com/%3Fpage_id%3D24&usg=__HHvQ5dAZAHJ7z8_rAeE9nCaqoyU=&h=221&w=200&sz=20&hl=en&start=11&itbs=1&tbnid=fz9KXeSOVF-EsM:&tbnh=107&tbnw=97&prev=/images%3Fq%3Doverhead%2Bpress%26hl%3Den%26sa%3DG%26tbs%3Disch:1)+http://t1.gstatic.com/images?q=tbn:yNml-gcR1yy8HM:http://getbuffblog.com/wp-content/uploads/2009/02/seated20shoulder20press20drawing.jpg (http://images.google.ae/imgres?imgurl=http://getbuffblog.com/wp-content/uploads/2009/02/seated20shoulder20press20drawing.jpg&imgrefurl=http://getbuffblog.com/%3Fm%3D200902&usg=__0VlLLsTtijovJmRIStoOq8auSpQ=&h=504&w=436&sz=77&hl=en&start=6&itbs=1&tbnid=yNml-gcR1yy8HM:&tbnh=130&tbnw=112&prev=/images%3Fq%3Dalternate%2Bdumbbell%2Bpress%26hl%3Den%26sa%3DX%26tbs%3Disch:1)+http://t3.gstatic.com/images?q=tbn:SOB7L4vgaEDRbM:http://www.greatweightlifting.com/Shoulders/images/DumbbellLateralRaises/DumbbellLateralRaises1.jpg (http://images.google.ae/imgres?imgurl=http://www.greatweightlifting.com/Shoulders/images/DumbbellLateralRaises/DumbbellLateralRaises1.jpg&imgrefurl=http://www.greatweightlifting.com/Shoulder-Exercises.html&usg=__y54wGT4E4LcnOexBlm2pYTcTrX4=&h=468&w=444&sz=63&hl=en&start=11&itbs=1&tbnid=SOB7L4vgaEDRbM:&tbnh=128&tbnw=121&prev=/images%3Fq%3Dfront%2Braise%26hl%3Den%26sa%3DG%26tbs%3Disch:1)+http://t2.gstatic.com/images?q=tbn:PkXuy3g60OF5VM:http://www.exrx.net/Images/Mechanics/DBBentoverLateralRaiseExtRot.jpg (http://images.google.ae/imgres?imgurl=http://www.exrx.net/Images/Mechanics/DBBentoverLateralRaiseExtRot.jpg&imgrefurl=http://www.exrx.net/Kinesiology/Errors.html&usg=__rgW3DS7Ug4HNYGhZPF2agVsZxeE=&h=288&w=218&sz=13&hl=en&start=5&itbs=1&tbnid=PkXuy3g60OF5VM:&tbnh=115&tbnw=87&prev=/images%3Fq%3Drear%2Blateral%2Braise%26hl%3Den%26sa%3DN%26ndsp%3D18%26tbs%3Disch:1)
http://t2.gstatic.com/images?q=tbn:JKz-7Qn1pZN3JM:http://www.building-muscle-101.com/images/single-side-dumbbell-lateral-1.png (http://images.google.ae/imgres?imgurl=http://www.building-muscle-101.com/images/single-side-dumbbell-lateral-1.png&imgrefurl=http://genevaa.yoo7.com/montada-f18/topic-t13594.htm%3Fvote%3Dviewresult&usg=__lxkQuOKctDsv_wWC4FlSAjTbnZM=&h=299&w=296&sz=153&hl=en&start=28&itbs=1&tbnid=JKz-7Qn1pZN3JM:&tbnh=116&tbnw=115&prev=/images%3Fq%3D%25D8%25AA%25D8%25B1%25D8%25A7%25D9%258A%26start%3D18%26hl%3Den%26sa%3DN%26ndsp%3D18%26 tbs%3Disch:1) +http://t0.gstatic.com/images?q=tbn:ONpwvFHZ6NzwYM:http://obituaries.signonsandiego.com/uniontrib/20080122/images/fit220.jpg (http://images.google.ae/imgres?imgurl=http://obituaries.signonsandiego.com/uniontrib/20080122/images/fit220.jpg&imgrefurl=http://obituaries.signonsandiego.com/news/health/fitness/20080122-9999-1c22workoutm.html&usg=__JGncrs5aKOspXJzKvi0K4CZPE4g=&h=722&w=219&sz=21&hl=en&start=13&itbs=1&tbnid=ONpwvFHZ6NzwYM:&tbnh=140&tbnw=42&prev=/images%3Fq%3Dsingle%2Bextension%2Bexcercise%26hl%3Den%26sa%3DG%26tbs%3Disch:1)تمرين (يد وحده) - تمرين متساوي(باليدين)+http://t0.gstatic.com/images?q=tbn:SJ_EzbkmyF78KM:http://www.bigmusclesfast.com/image-files/pulley-pushdowns.jpg (http://images.google.ae/imgres?imgurl=http://www.bigmusclesfast.com/image-files/pulley-pushdowns.jpg&imgrefurl=http://www.bigmusclesfast.com/exercise-tricep-pushdowns.html&usg=__pnOCHbLCbvtBChDedT7-IldItV0=&h=282&w=175&sz=8&hl=en&start=14&itbs=1&tbnid=SJ_EzbkmyF78KM:&tbnh=114&tbnw=71&prev=/images%3Fq%3Dtricep%2Bpushdowns%26hl%3Den%26sa%3DG%26tbs%3Disch:1)
+http://t2.gstatic.com/images?q=tbn:PwkeZugyOybzeM:http://www.weight-lifting-workout-routines.com/crunches.jpg (http://images.google.ae/imgres?imgurl=http://www.weight-lifting-workout-routines.com/crunches.jpg&imgrefurl=http://www.weight-lifting-workout-routines.com/abdominal-exercise.html&usg=__Qw2i1_GYrqOom6-QykHmtP2a07E=&h=222&w=219&sz=9&hl=en&start=5&itbs=1&tbnid=PwkeZugyOybzeM:&tbnh=107&tbnw=106&prev=/images%3Fq%3Dcrunches%26hl%3Den%26sa%3DG%26tbs%3Disch:1)
البطن 40 40 40
----------------------------------------------------------------------------------------
راحه
اليوم الثالث ظهر
http://t2.gstatic.com/images?q=tbn:BqlCcRdOTEMe1M:http://getbuffblog.com/wp-content/uploads/2009/02/lat_pulldowns.jpg (http://images.google.ae/imgres?imgurl=http://getbuffblog.com/wp-content/uploads/2009/02/lat_pulldowns.jpg&imgrefurl=http://getbuffblog.com/%3Fm%3D200902&usg=__02GKUEhfz8AWAYj4Qm2MRaDVO7A=&h=540&w=436&sz=79&hl=en&start=8&itbs=1&tbnid=BqlCcRdOTEMe1M:&tbnh=132&tbnw=107&prev=/images%3Fq%3Dback%2Blat%2Bpulldown%26hl%3Den%26sa%3DG%26tbs%3Disch:1) <سحب خلفي+http://t1.gstatic.com/images?q=tbn:NpPNyOi8OEUqoM:http://www.bodysolid-gym-equipment.co.uk/usrimage/t-bar-in-use.jpg (http://images.google.ae/imgres?imgurl=http://www.bodysolid-gym-equipment.co.uk/usrimage/t-bar-in-use.jpg&imgrefurl=http://www.bodysolid-gym-equipment.co.uk/cat20_1.htm&usg=__iOV7y3yFr5GWrZ3pD8Lj6UTOvBo=&h=269&w=300&sz=9&hl=en&start=1&itbs=1&tbnid=NpPNyOi8OEUqoM:&tbnh=104&tbnw=116&prev=/images%3Fq%3Dt%2Bbar%26hl%3Den%26sa%3DG%26tbs%3Disch:1)+http://t2.gstatic.com/images?q=tbn:rzHSelLuJBIKtM:http://i.ehow.com/images/GlobalPhoto/Articles/5013188/190481-main_Full.jpg (http://images.google.ae/imgres?imgurl=http://i.ehow.com/images/GlobalPhoto/Articles/5013188/190481-main_Full.jpg&imgrefurl=http://www.ehow.com/video_2360068_dumbbell-rows-weight-exercise.html&usg=__D_daslFWrE5xmUHkY8mUmSc9VOc=&h=400&w=366&sz=24&hl=en&start=15&itbs=1&tbnid=rzHSelLuJBIKtM:&tbnh=124&tbnw=113&prev=/images%3Fq%3Ddumbbell%2Brows%26hl%3Den%26sa%3DG%26tbs%3Disch:1)
+http://t3.gstatic.com/images?q=tbn:BN9DPNX8EbGCrM:http://www.bigmusclesfast.com/image-files/pulley-row-finish.jpg (http://images.google.ae/imgres?imgurl=http://www.bigmusclesfast.com/image-files/pulley-row-finish.jpg&imgrefurl=http://www.bigmusclesfast.com/exercise-pulley-rows.html&usg=__0Kw84XNOylvnxXT0Pvvqujtpsl0=&h=176&w=198&sz=7&hl=en&start=1&itbs=1&tbnid=BN9DPNX8EbGCrM:&tbnh=92&tbnw=104&prev=/images%3Fq%3Dseated%2Bpulley%2Brows%26hl%3Den%26sa%3DG%26tbs%3Disch:1) + http://t2.gstatic.com/images?q=tbn:BqlCcRdOTEMe1M:http://getbuffblog.com/wp-content/uploads/2009/02/lat_pulldowns.jpg (http://images.google.ae/imgres?imgurl=http://getbuffblog.com/wp-content/uploads/2009/02/lat_pulldowns.jpg&imgrefurl=http://getbuffblog.com/%3Fm%3D200902&usg=__02GKUEhfz8AWAYj4Qm2MRaDVO7A=&h=540&w=436&sz=79&hl=en&start=2&itbs=1&tbnid=BqlCcRdOTEMe1M:&tbnh=132&tbnw=107&prev=/images%3Fq%3Dlat%2Bpull%2Bdown%26hl%3Den%26sa%3DG%26tbs%3Disch:1) سحب امامي+http://t3.gstatic.com/images?q=tbn:IAzHmLVuaBA76M:http://www.tennisexercisesforyou.com/wp-content/images/barbell-upright-row.jpg (http://images.google.ae/imgres?imgurl=http://www.tennisexercisesforyou.com/wp-content/images/barbell-upright-row.jpg&imgrefurl=http://tennisexercisesforyou.com/tennis-exercises/tennis-exercises-fitness-and-conditioning-beware-bad-training-advice/&usg=__pxLyyVOeIIeh4BReR7Zk66WtDXw=&h=170&w=222&sz=8&hl=en&start=2&itbs=1&tbnid=IAzHmLVuaBA76M:&tbnh=82&tbnw=107&prev=/images%3Fq%3Dup%2Bright%2Brows%26hl%3Den%26sa%3DG%26tbs%3Disch:1)+ http://t2.gstatic.com/images?q=tbn:5RnijxwYBWkf5M:http://lionking02.files.wordpress.com/2008/12/twisting_sit_ups.jpg (http://images.google.ae/imgres?imgurl=http://lionking02.files.wordpress.com/2008/12/twisting_sit_ups.jpg&imgrefurl=http://lionking02.wordpress.com/2008/09/04/how-to-get-six-pack-abs-5-interesting-workouts/&usg=__KwZTkr9QqP3EuiwbIm4OttyQHP8=&h=313&w=455&sz=39&hl=en&start=2&itbs=1&tbnid=5RnijxwYBWkf5M:&tbnh=88&tbnw=128&prev=/images%3Fq%3Dsit%2Bup%26hl%3Den%26sa%3DG%26tbs%3Disch:1) البطن 40 40 40
-------------------------------------------------------------------------------------------
اليوم الرابع أرجل
http://t3.gstatic.com/images?q=tbn:aI4zcvxrZejDfM:http://www.nerdfitness.com/blog/wp-content/uploads/2009/07/squat3.jpg (http://images.google.ae/imgres?imgurl=http://www.nerdfitness.com/blog/wp-content/uploads/2009/07/squat3.jpg&imgrefurl=http://nerdfitness.com/blog/2009/07/08/why-you-need-squats-in-your-workout-and-how-to-do-them-right/&usg=__gpydQIVFGWuYneEIiEe4Fl9wD34=&h=298&w=304&sz=36&hl=en&start=5&itbs=1&tbnid=aI4zcvxrZejDfM:&tbnh=114&tbnw=116&prev=/images%3Fq%3Dsquat%26hl%3Den%26sa%3DG%26tbs%3Disch:1)+ http://t3.gstatic.com/images?q=tbn:aI4zcvxrZejDfM:http://www.nerdfitness.com/blog/wp-content/uploads/2009/07/squat3.jpg (http://images.google.ae/imgres?imgurl=http://www.nerdfitness.com/blog/wp-content/uploads/2009/07/squat3.jpg&imgrefurl=http://nerdfitness.com/blog/2009/07/08/why-you-need-squats-in-your-workout-and-how-to-do-them-right/&usg=__gpydQIVFGWuYneEIiEe4Fl9wD34=&h=298&w=304&sz=36&hl=en&start=5&itbs=1&tbnid=aI4zcvxrZejDfM:&tbnh=114&tbnw=116&prev=/images%3Fq%3Dsquat%26hl%3Den%26sa%3DG%26tbs%3Disch:1)< سكوات أمامي(أطلع وأنزل على كرسي)+
http://t1.gstatic.com/images?q=tbn:lCUlgvytNbh5sM:http://i.ehow.com/images/GlobalPhoto/Articles/4729526/legextensions_Full.jpg (http://images.google.ae/imgres?imgurl=http://i.ehow.com/images/GlobalPhoto/Articles/4729526/legextensions_Full.jpg&imgrefurl=http://www.proteinblitz.com/blog/2009/11/18/rick-hagen-bodybuilding-blog-leg-day/&usg=__VMdYplmaozSBFPcPMG5bwZkJ6Zs=&h=394&w=437&sz=32&hl=en&start=36&itbs=1&tbnid=lCUlgvytNbh5sM:&tbnh=114&tbnw=126&prev=/images%3Fq%3Dleg%2Bextension%26start%3D18%26hl%3Den%26sa%3DN%26ndsp%3D18%26tbs%3Disch:1) + http://t1.gstatic.com/images?q=tbn:gP0JciQ8oXcNxM:http://www.building-muscle-101.com/images/standing-calf-raises.png (http://images.google.ae/imgres?imgurl=http://www.building-muscle-101.com/images/standing-calf-raises.png&imgrefurl=http://www.building-muscle101.com/standing-calf-raise.html&usg=__aKI8GVnJ1VdRCB7Df4x3PNVpaDY=&h=340&w=211&sz=149&hl=en&start=8&itbs=1&tbnid=gP0JciQ8oXcNxM:&tbnh=119&tbnw=74&prev=/images%3Fq%3Dstanding%2Bcalf%2Brises%26hl%3Den%26sa%3DG%26tbs%3Disch:1) {بالبار+ http://t2.gstatic.com/images?q=tbn:jAkCrGpWE7P2QM:http://www.building-muscle-101.com/images/dumbbell_pullover.png (http://images.google.ae/imgres?imgurl=http://www.building-muscle-101.com/images/dumbbell_pullover.png&imgrefurl=http://www.building-muscle101.com/home-dumbbell-workout.html&usg=__y7SOLzvg635RLd7AFzXQFWoP6f8=&h=258&w=263&sz=135&hl=en&start=6&itbs=1&tbnid=jAkCrGpWE7P2QM:&tbnh=110&tbnw=112&prev=/images%3Fq%3Dpull%2Bover%2Bexercise%26hl%3Den%26sa%3DG%26tbs%3Disch:1) +
http://t2.gstatic.com/images?q=tbn:5RnijxwYBWkf5M:http://lionking02.files.wordpress.com/2008/12/twisting_sit_ups.jpg (http://images.google.ae/imgres?imgurl=http://lionking02.files.wordpress.com/2008/12/twisting_sit_ups.jpg&imgrefurl=http://lionking02.wordpress.com/2008/09/04/how-to-get-six-pack-abs-5-interesting-workouts/&usg=__KwZTkr9QqP3EuiwbIm4OttyQHP8=&h=313&w=455&sz=39&hl=en&start=2&itbs=1&tbnid=5RnijxwYBWkf5M:&tbnh=88&tbnw=128&prev=/images%3Fq%3Dsit%2Bup%26hl%3Den%26sa%3DG%26tbs%3Disch:1)+http://t1.gstatic.com/images?q=tbn:Zt0NfdUjysZ1RM:http://www.tmuscle.com/img/photos/2009/09-059-training/4.jpg (http://images.google.ae/imgres?imgurl=http://www.tmuscle.com/img/photos/2009/09-059-training/4.jpg&imgrefurl=http://www.tmuscle.com/free_online_article/sports_body_training_performance/building_the_rear_delts_forearms_traps_and_calves&usg=__jzSfBsRJdQsebJEPM8fA6oVS5Os=&h=317&w=380&sz=32&hl=en&start=41&itbs=1&tbnid=Zt0NfdUjysZ1RM:&tbnh=103&tbnw=123&prev=/images%3Fq%3Dreverse%2Bcurls%26start%3D36%26hl%3Den%26sa%3DN%26ndsp%3D18%26tbs%3Disch:1) reverse curl + http://t3.gstatic.com/images?q=tbn:QHZ3ItOBobxEaM:http://www.abexercisesabc.com/pages/ab_exercises/images/verticallegraise2.gif (http://images.google.ae/imgres?imgurl=http://www.abexercisesabc.com/pages/ab_exercises/images/verticallegraise2.gif&imgrefurl=http://www.abexercisesabc.com/index.php%3Fpage%3Dab_exercises%26exercise%3Dstraight_leg_raise&usg=__UIK6-NHHoZYz80n_2QOg-LVDD4U=&h=250&w=250&sz=9&hl=en&start=55&itbs=1&tbnid=QHZ3ItOBobxEaM:&tbnh=111&tbnw=111&prev=/images%3Fq%3Dstraight%2Bleg%2Braises%26start%3D54%26hl%3Den%26sa%3DN%26ndsp%3D18%26tbs%3Disch:1)
----------------------------------------------------------------------------------------
((الصور منقولة))
راحه .. خلصنا من الجدول ..
هذه جدول ضخامه اللي كتبلي المدرب وصار شهر واسبوع أنا أتمرن عليه .. الحمدلله فيه تغير ملحوظ فالعضـلات وزيادة فالأوزان..
مشكلة وحده فقط انه ماعندي حد يساعدني عند رفع وزن جديد.. يعني التكرار لازم اسويه 10, اسويه 8 كحد أقصى وبعد هاللحظه لازم حد يساعدني
أحب أشغل التلفزيون ويسليني عشان ماأتملل .. :)
شفتوا المكمـلات اللي استعملها وخلصت .. وانا عندي
سوبر قينر جديد+والكرياتين نفسه+ملتي فايتمين+وعندي امينوا 20000
الحينه أفكر اشتري جلوتامين 3000 مره ثانيه ولا أغيره.. أو في أفضل ؟
----------------------------------------------------------------------------------------------------
أسألتي .. :biggthump
هل يصير اني اخلي وجبة الغدى تكون على الساعه 11ص ونص أو 12ص ؟
لان مااقدر اخليها في فتره الظهيره
أضيف مكملات جديده على اللي عندي ؟
مارأيكم في امينو 20000..؟ هو جديد ومكتوب عليه طبيعي 100% والحبوب أصغر من امينوا2222 .. ويقولي المدرب انه اقوى وأفضل من 2222
مارأيكم في النظام الغذائي المتبع؟
مارأيكم في جدول التمارين؟
أي نصيحة تحبون تضيفونها ؟ :o
هذه تقريبا كل ماعندي .. وأنا خليت الجدول بالصور عشان تكون الصورة واضحه ومحد يختلف بالعربي ولا بالانجليزي..
ممم ساعتين تقريبا وانا اكتب هالموضوع .. ماتعرفون كم مره قريته عشان يطلع فالصورة الحلوه :)
تحيااااااااااااااااااااااتي العطره والسموووحه عالأطالة والأخذ من وقتكم :o
أخوكم ولد بوظبي