Ostatni filmik zajebisty,maja chłopaki poczucie humoru :)
Ostatni filmik zajebisty,maja chłopaki poczucie humoru :)
Ciało dąży do tego,co umysł zaplanuje.
Lubie go .
metroflex
W quebecku sa swiry:)
Ten Walmart gdzie robili zakupy niedaleko mnie kawalek za wyspa..
we fight like siblings
but we fuck like champions
[link widoczny dla zalogowanych Użytkowników]
[link widoczny dla zalogowanych Użytkowników]
warto dolaczyc!
Trenbolone abuser.
Public Enemy #1
How did you get started with bodybuilding?
I started bodybuilding when I was 15 years old, after watching all those Arnold movies I wanted to pump up my arms and chest just like his. So I started doing push ups at home every night at 13 years old hoping that this would help although I then soon realized that push ups won’t make you jacked so I joined a gym.
I remember in my early years of training I was getting results really fast and instantly I knew that this was what I wanted to do!
Where does your motivation come from?
It comes from 2 places. The first factor of my motivation comes from the Pro Bodybuilders, training hard and giving their all to live their dreams and reach their goals. The second factor comes from within me; I always had this self-motivation deep inside me to keep pushing my limits and giving it everything I have.
What workout routine has worked best for you?
I never have the same routine, in fact I make a new split every week. Let me show you the one for this week :
Since I train back twice a week, I need to always change which bodyparts are trained for each day of the week, to make sure I have enough rest days and recuperation between the muscle groups.
I have 1 day off every 5 days usually. Note that I also included posing in there. Posing to me is also considered a mini-workout. It’s harder than it looks! I always forget to pose or neglect it. I want to really improve my posing this time so that’s why I am noting it down.
Here are my current workouts:
(Because of my shoulder injury, I don’t have much of a hardcore workout for my chest. I cannot do any incline presses/fly movements for pecs and no military presses either. I am currently taking care of it so I am playing it smart.)
Back/Calves
Modified One Arm T-bar Row : 4 X 8
Cable Rows : 3 X 12
Close Grip Chins : 2 X MAX
Dumbbell Pullovers : 3 X 12
Dumbbell Shrugs : 3 X 12
Hang with 45lb plate : Max time X 1
Banded/weighed Hypers : 3 X 25
Seated Calves : 4 X 10
Standing Calves : 3 X 10
Donkey Calves : 2 X 30
Chest/Abs
Machine Press : 15-12-10-10-10
Flat Dumbbell Press : 4 X 12
A1 : Tsuki Bench Press : 3 X 12
A2 : Dips : 3 X 12 (partials)
Kelso Shrugs : 3-4 X 12
Cable Cross Overs : 3 X 12
Low Pulley Cable Cross Overs : 3 X 12
Broomstick Twist : 2 X 50
Roulette : 3 X 12
Rope Crunch : 3 X 12
Biceps/Triceps/Forearms
A1 : Machine Curl : 4 X 12-15
A2 : Tricep Rope Pushdown : 4 X 12-15
B1 : Inclined Bicep Curls : 4 X 12
B2 : Dumbbell Skull Crushers : 4 X 12
C1: Standing DB Curls (4 X 3 style) : 3 X 12
C2: DB French Press : 3 X 12
D1 : Reverse BB Curl : 3 X 12
D2 : Reverse Push Down : 3 X 12
Wrist Push Downs : 3 X 12
Wrist Alternating DB Curls (to the side) : 3 X 10
Delts/Traps
Reverse Pec Deck : 4 X 12
Bent Over Fly : 3 X 12
One Arm Cable Side Lateral : 3 X 15 (non stop)
A1 : Side Lateral : 3 X 10
A2 : Bent Arms Side Lateral : 3 X 10
Hammer Grip Alternating Front Raise : 3 X 10
Upright Row : 3 X 8-12
Barbell Shrugs : 15-12-12-12
Legs
A1 : Leg Extensions: 3 X 15
A2 : Bodyweight Squats : 3 X 10
B1 : Parallel Squat : 4 X 8-10
B2 : Box Jump : 4 X 6
C1 : Bulgarian Squat : 4 X 6
C2 : Bulgarian Jump Squat : 4 X 6
D1 : Stiff Leg Deadlift : 4 X 8
D2 : Long Jumps : 4 X 6
E1 : Lying Leg Curls : 3 X 10
E2 : Standing Calf Raise : 3 X 10
Back (Width)
Wide Grip Pull Downs : 3 X 12
Medium Grip Pull Downs : 3 X 12
Close Grip Pull Downs : 3 X 12
Pull Down Stretchers : 3 X 10
Deadlift : 12-10-8-6
Reeves Deadlift : 3 X 10
Źródło: [link widoczny dla zalogowanych Użytkowników]
Przepraszam za spam :(
http://www.youtube.com/watch?v=UExwaCILDl0&feature=related
DTX (01-04-12)
Plecy 2x w tygodniu :D miazga
Dużo cardio :)
Smart.o kiedy zaczelem plery 2x tyg tez ruszyly:)
we fight like siblings
but we fuck like champions
[link widoczny dla zalogowanych Użytkowników]
[link widoczny dla zalogowanych Użytkowników]
warto dolaczyc!
Trenbolone abuser.
Public Enemy #1
Zajebisty!!!
Przepraszam za spam :(
http://www.youtube.com/watch?v=UExwaCILDl0&feature=related
Z tego co pamiętam to u niego klatka na scenie wychodzi strasznie płasko.
Ostatnio edytowane przez D3 ; 03-04-12 o 13:29
Dieta:
Ostatnio edytowane przez Gangsta Latino ; 04-04-12 o 13:34
Przepraszam za spam :(
http://www.youtube.com/watch?v=UExwaCILDl0&feature=related