Squat Spam!

I'm not that strong for my weight and height I know, but I'm still going !!

HERE COME THE SQUATS!!!!!!!!!

This is what we do after were done heavy squatting as a "cooldown" for our legs, I FREAKIN' LOVE SQUATS DAMMIT!

Route 600

This video was recorded DEEP into my route 600 session, our nervous systems are so depleted haha!

I owe a HUGE thanks to Yousuf Al-Hashimi, long time family friend who helped upload this video and add some heavy ass hip-hop in the background!

Enjoy the beast mode, here is the URL link to the video on youtube:

http://www.youtube.com/watch?v=Jx4HMbaZyW0&feature=plcp

Monsta'Z!

Me and Ali Ahli after a crazy power training session today, his 1st day training with me! I hope to get him tougher, stronger, faster and ripped by the end of Ramadan! Or until his next competition, I know he'll be so much stronger and faster when he has his next MMA fight!!

Supplementation During Ramadan

As for supplement takers, here is advice based on my personal experience:

Empty stomach on Iftar:
- Have your protein shake
- If you take fat-burners, it should be the ONLY time you take them during the day, and it should only be one serving.
- Have your amino's / glutamines

If your training after taraweeh prayers then have your protein shake before praying, and when your done praying taraweeh chug your pre-workout down and GO!

Suhoor, have your protein shake an hour before suhoor.

Ramadan Nutrition

Alright, so I know you all probably go into a massive craving psychological disorder at Iftar as I do and you start getting those withdrawals for lgeimat, vimto, blabla... well here's the deal..

Iftar:
i) Eat your carbs, make sure your carbs aren't fried or oily and icky blabla, you know what I mean. Try resorting more to eating a plate with veggies and rice / bread / pasta. Limit your self to a maximum of 2 pieces of lgeimat or whatever just do secrete your cravings and have dates after it instead to keep your sugar level at a legitimate level.
ii) Hey, if your looking to maintain your shape or even improve it I suggest you pound on the proteins during Iftar! Get your 2-3 chicken breasts stuffed in your gut! EAT ALL OF IT! ALLLLLLL OF IT!

Post Taraweeh prayer:

i) Have a good snack that include fruits and such, or a very light meal such as a salad!
ii) If you would like my personal favorite? It would be a protein shake blended with 10 egg whites, banana and milk with crushed ice. (Trust me it ROOOOOOOOOOOOOOOCKS)

Suhoor:

Make sure the food you eat at suhoor contains as little sodium and and salts as possible. So that mean's (I know your going to hate me..) AVOID LABAN :( Cuz it's gna get you TOO damn thirsty and leave with you a dry mouth the next day. Eat a decent amount of food as you would on a normal dinner without ramadan, just top it off with stuffing your stomach with water, and then just hit the sack!

Ramadan Training

So, Ramadan is here.. and I AM VERY HUNGRY OKAY?

My training now schedule has now shifted, and just for you freaks out there who love training, or for the lesser ones here is my schedule:

Pre-Iftar by 40mins: Light jog on Safa Park
Post Taraweeh prayer: Hit the gym
Post Gym:
i) x10-50m sprints - x5-100m sprints
ii)  one mark to the next mark (50m distance only) on Safa Park
 - Mark 1: 30 push ups - 30seconds plank on each side
     (sprint 50m to the next mark)
- Mark 2: 30 push ups - frog jumps into the air - 30 leg raises - Hold the leg raised at mid-point for 30 seconds
- 4 sets and your done for the day.


For regular exercises, I would probably recommend that you take your light jog before Iftar, and train lightly after taraweeh prayer (not as heavy as you would always go)


For hardcore, GET ALL THAT DONE!

ONE HUNDRED EIGHTY-FIVE - DEADLIFT

Ok, So Jordan left to the US.. I have no idea when he will be back! This is totally dedicated to him!!!!!!!!!

FUCK YEAH B-SQUAD!

July 16, 2012

180kg Deadlift

All thanks to Jordan Branford once again! 2 new records in a single day!

July 01, 2012

170kg Deadlift

If it wasn't for Jordan, this would be DAMN HARD!

July 01, 2012

Deadlift warmup destruction

1. Jordan Branford (The Ultimate Beast)
2. Hussain
3. Ali
4. Me

July 08, 2012

74kg Clean & Jerk

Taken on: July 13, 2012

Ok, before I lifted.. I got mindfucked in between either saying "Richard Nixon" or "George Bush" and it resulted in me saying George Nixon. DAFUQ???

Me and Hadi Sherazi, tearin' it up!

Taken on: July 13, 2012

I shout a lot I know, but trust me it works!

70kg Clean and Jerk

July 07, 2012

Didn't push my legs out far enough though.

64kg Clean and Jerk

July 16th, 2012

Me and Hadi Shirazi at 24 Fitness at 10pm, even after my cross-fit qualifier test I went on to doing my Route 600 training, as well as going through clean and jerks all right after each other.

60kg Clean and Jerks

July 03, 2012

Here comes the jerks!

Alright peepz, the next few videos are the progression videos of my clean and jerks.

Hope you enjoy them :D

But first, here is a 1st attempt on 60kg where I failed and managed to dislocate my shoulder for the 19th time, wait for the pop RIGHT at the end!

Ouch huh?

July 03, 2012

Apologies

Sup bloggers!?

My Internet has been down for a while but now its back up! Im going to be posting quite a few videos soon so stay frickn tuned!!!

Cross-Fit Qualifier Result

Hey guys,

Just for an update on my Cross-Fit qualifying test that I did on Friday 13th July 2012.

I did fairly well, I am not going to say my time! But either way, I am doing another test on Thursday as well though :D which is going to be the last test that I can do.

Wish me luck and hopefully I can beat my time :D

Poopayyyyy

Haha, me tappin’ on the table then sayin’ “I ain’t nervous” XD

Form, Posture and Confidence

This can be speed,
This can be strength,
But it can also be both!

Feb 24, 2011 - KO10 Full Force Weigh-In

I literally just found this video after typing my name in youtube for a friend to look at my videos that i uploaded and found this video!

Thanks to whoever uploaded this :D !!!

Weighing in at 69kg's for my UAE title fight.

Surpass the Spartans!

24 Fitness - July 7th 2012

Where Iv'e Trained So Far

JRCS - Master Jamil Mohammed, Martial Arts: Nov15, 2008 - June, 2009

Wafi, Pharaoh’s Gym in Manny’s bodypump class: Feb, 2009 - Aug, 2009

UAE Boxing Federation: June, 2009 - Sept, 2009

Just plain running and doing my own thing at home and stuff (lol sorry I had to post it like that :P): Sept, 2009 - Feb, 2010

KO Gym - Boxing + Kickboxing + Muay-Thai: Feb, 2010 - Jul, 2011

Ahli Gym (Body-Building): Aug, 2011 - Apr, 2012

24 Fitness - Olympic/Power lifting + My own thing (Route 600): Apr, 2012 - Present and still going strong!

Safa Park (sometimes other running tracks like Khawaneej or Memzar or Jumeirah Beach Road from Burj Al Arab to the UAE flag at Palm Strip, very rarily though): 6 Times a week - Nov 15, 2008 - Present and still going strong!

Deadlift Motivation!

This is Jordan Branford motivating me before a deadlift that iv’e never tried before, accidental recording!

The Problem at 85kg's of Muscle

Too big, I honestly hated this point in bodybuilding and thankfully it was my last. I literally had to buy new kandoora’s, underwear, jeans and T-Shirts. So i decided.. 1 week i’m going to shed 3kg’s just so I can wear my clothes without looking so intimidating.

But c’mon.. that does look beasty.. 

85kg of WHOOP-ASS

What they say you can’t do, Shouldn’t affect what you CAN do!

This was my last week in bodybuilding EVER! When I reached 85kg with 6% bodyfat and proved EVERYONE wrong. 

They told me its impossible for me to reach 85kg without hitting any type of ROIDS or any HGH bullshyt, yeah sure its impossible even when you swear to your god that it is, does that make it more impossible.. ? I DONT THINK SO! 9 months, and I went from 70kg to 85kg. Pay the hell up!

Here are some prime images in my last month of body building coming up in the next few posts.

Pull-Eet-Ze-Hell_AHP!

I have no idea what type of pull-up they call this ok? I just do what I see and think feels like its beneficial for me :d So anyways … pull yourself up and make sure the bar is behind your neck XD

Anyways, try 3 sets of 5 reps but make each rep last 3 seconds, its much more effective that way. 

Its going to add tons of grip power to your hands and a lot more strength to your forearms, and since its 3 seconds slow-mo, its going to literally chisel your back up.

Hangin' Low

Hanging knee raises, pump out as any many as you in 5 sets of 30 seconds.

Spread Thy WingZ!

February 25, 2011.

February 25th, 2011 3 Days before my birthday. I became the undisputed UAE kickboxing champion, one of the best days of my life. 

FATNESS ALERT!

FATNESS ALERT

Alright everyone, prepare to see the fatness-monster that I was hidden like a sore thumb (ironic).

An epic picture back in 2008 before I ever started anything other than being an online gamer.

P.S. don’t you dare insult any type of gamer :D I was one, and I still have the heart of one!

I loved those days.. when all I could ever eat about, was thinking big macs.. and *COUGH* I mean THINK ABOUT was EATING Bic Macs :)

My Training

As for training, the history of my training is quite a training which I want to post later on as part of my fitness diary to you all.

What I do now are 4 different types of training the I am still practicing and still not that good at them, but I try:

1) Olympic Lifting: The Branford brothers, Jordan and Derek got me into it but I only work with Jordan on them. Jordan so far has pushed me beyond my limits, if anyone wanted to learn Olympic Lifting I suggest you send in an e-mail to me to ask for their contact details for PT’s on: marwanalmarri@live.com

2) Super-Set Exercises: Every other day, I would go through a super-set cycle of exercises with weights that take up all my effort in 3 sets maximum to keep the muscles pumped, tight, and ripped. Of course it does add a huge benefit to your strength and conditioning.

3) Running: Yes, I run! There is this weird mentality that only “competing bodybuilders” should have, this blog is not meant for you if you want to be that big. Supposedly it eats away the muscle mass, and doesn’t let you gain size and I don’t know what else. Now iv’e been running for almost 4 years straight and it barely has eaten any mass off of me. When I turned to natural bodybuilding for 8 months in August 2011, I was still running everyday and I started at 70kg. I still reached 85kg with 6% bodyfat. So F what they tell you and just DO IT! Not saying run 10-20km’s everyday but do at least 3-4km’s a day if you really wanna shave that fat off and make your body look SHREDDED! Or you can resort setting a 3km goal, go around it but make sure before your done with those 3km’s that IN those 3km’s you have completed x10 50m sprints, and x5 100m sprints. It is going to PUMP YOU UP!

- You can find me every evening at Safa Park after i’m done from the gym, running lightly then blasting off in sprints. So if you ever see me, don’t hesitate to join me or ask for me tips over there.

4) “Route 600” -This last type of training is one that I made up on my own, which people at the gym have only seen me do and they still haven’t got any clue what i’m doing while i’m jumping all over the place doing all sorts of crazy stuff. Not many have tried with me, but none of them succeeded. Of course I know the people who will and can do it, which are pretty good sticking to their own training and don’t need to do mine. I’m planning to take it somewhere, and hopefully I can :D If anyone wants to give Route 600 a shot, drop in a mail at: marwanalmarri@live.com,  and I’ll gladly run you through 1 session, 1st session being free as a tester.

Nutrition

First of all, when you hear the word diet.. all you think about is “HES ONLY EATING SALADS N SHYT”! No douche, i probably eat more than what you eat! The word diet just means, well here are the literal definitions of diet from the dictionary:

“1.

food and drink considered in terms of its qualities,composition, and its effects on health: Milk is a wholesomearticle of diet. 2. a particular selection of food, especially as designed orprescribed to improve a person’s physical condition or toprevent or treat a disease: a diet low in sugar. 3. such a selection or a limitation on the amount a person eatsfor reducing weight: No pie for me, I’m on a diet. 4. the foods eaten, as by a particular person or group: Thenative diet consists of fish and fruit. 5. food or feed habitually eaten or provided: The rabbits werefed a diet of carrots and lettuce.” 
Taken from: “http://dictionary.reference.com/browse/diet?s=t&ld=1031”

So do you understand now? It ain’t exactly a phase with eating where you feel like a kid in Africa, or some “I only eat salads B-)” type of BS. Its choosing specific food that you eat on specific times, for a specific goal for your body.

If you are wondering what my diet is, it is actually a very random diet but its all clean. I’ll eat as much as I “can” on every meal as long as its “clean”.

What do I mean by that? 

- Grilled Chicken Breasts / Fish / Turkey / Steaks(Once a week though)

- Boiled / Steamed vegetables - I don’t really choose what veggies I eat, I just eat the whole lot of it

- Boiled / Steamed: Potatoes, Rice(brown even), That sexy warm bread from Arz Lebnan……… Oh yea….

- As for fruits, personally I favor all the citrus fruits like orange, grapefruit, kiwi, pineapple and lemons over the sweet fruits such as watermelons, bananas, mango’s and whatnot simply because I am a sour addict.

You will either never or greatly delay yourself from achieving your goals if you think cutting to zero carbs for a year is a good idea, or just “eating salads” is going to make you look fit and strong, NO! Have your carbs, have your sugars! Just make sure those sugars come out of your fresh fruits, and those carbs come out of your boiled/steamed veggies and rice or potatoes.

When should you have your carbs and sugars?

Carbs: Have them for lunch, with your grilled source of proteins (yes you can marinate it, its completely fine), and only have the veggies for dinner with your grilled source of proteins.

Sugars: No artificial sugars like kinder, fanfare, nutella or any of that gay macaroon stuff in Dubai Mall. All those sugars will make your skin look very oily and feel somewhat saggy. Resort to having your sugars from your fruits in the morning with your boiled eggs, and/or protein shake or if you’d like you can do what I do:

- Protein powder pancake/cupcakes: made with the blended mix of: Milk, Banana, Protein Powder, 10 egg whites (raw source, you don’t even taste it don’t worry) and honey. IT IS DEE-LISH-USS I tell you! The best flavored and type of protein to use is from BSN’s Syntha-6 or Dessert:

- Protein shake: 10 raw egg whites, milk, banana and honey <3

Now, I believe I have told you enough! If you’d like to know more, please don’t hesitate to send it to my e-mail: marwanalmarri@live.com

Cleaning and Jerking 70kg's for the first time!

Dont laugh, I just recently started practicing Olympic lifting, and this is my attempt on a 70kg C&L, pretty fooked!

If anyone has any experience on these and could point out some advice, please do so!

Map of the Human Back

What is "Remember November"?

November 15, 2008 is the date I started my fitness journey,

where it’s headed?

I don’t know

What are my goals?

Best natural physique on the planet
Fittest man on the planet
To be an icon for athletics for mainly the people of my country and region (UAE).
To be able to encourage my people to join me on the road to heading towards the world stage and compete against the level of all the people around the world.

I can’t tell you how I did it, but I can show you how I am doing it.