"My goals keep me motivated!
I am proud to be in Superior 14 Team!"
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Photos:

Profile:

Name: Abdullah Ülkü
Started training in: 2009
First Competition: 2012 Int. German Championship, 6th place
Height: 186 cm
Off-season weight: 115 kg
Contest weight: 103 kg
Chest: 132 cm
Arms: 54 cm
Waist: 91 cm
Thighs: 74 cm
Calves: 50 cm
Best bench press: 190 kg
Best deadlift: I don't deadlift
Best squat: 200 kg

RESULTS:

2012: IFBB Men's World Amateur Bodybuilding Championships Int. NRW-Championships (DBFV e.V.) Duisburg, Germany
1st place in the Newcomer category
1st place in the heavyweight category (over 100kg)
2012: IFBB Men's World Amateur Bodybuilding Championships Int. Hessen-Championships (DBFV e.V.) Kaiserslautern, Germany
3st place in the heavyweight category (over 90kg)
2012: IFBB Men's World Amateur Bodybuilding Championships Int. German-Championships (DBFV e.V.) Bochum, Germany
6st place in the heavyweight category (over 100kg)
2014: My goal is to be the Champion of IFBB Men's World Amateur Bodybuilding.

training:

Abdull training advices
Monday: Back
Pull up 4×10
Lat pull down 4×10
Dumbbell row 4×10
Bent over row 4×10
Tbar row 4×10
Cable row 4×10
Hyper extension 4×10

Tuesday: Chest/Calves
Incline bench press 4×10
Flat dumbbell press 4×10
Incline dumbbell fly 4×10
Hummer machine press 4×10
Dumbbell pull over 4×10
Standing calf raise 4×15
Seated calf raise 4×15

Wednesday: Delts
Side lateral raise 4×10
Barbell front press 4×10
Front raise 4×10
Upright row 4×10
Rear raise 4×10
Rear delt machine 4×10

Thursday Arms
Press down 4×10
Close grip bench press 4×10
Dips 4×10
Skull crusher 4×10
Barbell curl 4×10
Preacher curl 4×10
Dumbbell curl 4×10
Reverse curl

Friday: Legs
Leg extension 4×15
Squat 4×15
Leg press 4×15
Hack squat 4×15
Leg curl 4×15
Seated leg curl 4×15
Standing leg curl 4×15

Saturday: Hamstrings & Calves
Lying Leg Curls 4 x (8-12)
Seated Leg Curls 4 x (8-12)
Stiff-Leg deadlifts 4 x (10-15)
Leg-press Calf Raises 4 x (12-20)
Seated Calf Raises 4 x (12-20)

Sunday: Off

Diet:

6:00am
Cardio 30min
Supplements: RASP

7:00am
Meal 1: 1 cup Oatmeal, 15 egg whites, mineral water
Supplements: M.J.S Vitamin and a full dose of NO AAKG

10:00am
Meal 2: 10oz. Rice, 10oz. Chicken

12:00pm
Pre workout drink (Micron Creablast)

2:30pm
Post workout drink (Superior Whey Core)

3:30pm
Meal 3: 12oz. Rice, 12oz. Steak, mineral water
6:30pm
Meal 4: 12oz. Rice, 12oz. Chicken, mineral water
9:00pm
Meal 5: 12oz. Rice, 12oz. Fish, mineral water
Supplements: M.J.S Vitamin
Abdullah Ülkü