This page is for purely hardcore motivation for anyone to see how fantastic it is to live a healthy life style by practising any kind of sport and working out hard
venerdì 28 febbraio 2014
giovedì 27 febbraio 2014
mercoledì 26 febbraio 2014
Lazar Angelov Workout routine and Diet plan
Day 1: Chest and Abs
Flat bench press: 4 sets, 8-10 reps
Incline bench: 4 sets, 8-10 reps
Decline bench: 4 sets, 8-10 reps
Machine pull over: 4 sets, 12reps
Hammer Press: 3 sets, 10-12 reps
Dips: 3 sets, 10-12 reps
Weighted sit ups: 4 sets, 10-12 reps
Day 2: Back and Traps
Bent over row: 4 sets, 8-10 reps
Dead lift: 4 sets, 8-10 reps
Pull downs: 4 sets, 10-12 reps
Pull ups: 4 sets, 10-12 reps
Seated cable row: 4 sets, 10-12 reps
Standing with wrist curl behind back: 4 sets
Shrugs: 6 sets, do as much as you can
Reverse wrist curl behind back: 3 sets, do as much as you can
Day 3: Delts and Abs
Military press behind the back: 4 sets, 6-8 reps
Machine chest press: 4 sets, 6-8 reps
Dumbbell lateral raise: 4 sets, 8-10 reps
Weight plate front raise: 4 sets, 8-10 reps
Reverse pec deck: 4 sets, 8-10 repsR
Reverse fly’s on an incline bench: 4 sets, 10-12 reps
Hanging leg raise: 4 sets, do as much as you can
Side crunches: 4 sets, do as much as you can
Side bends: 4 sets, do as much as you can
Day 4: Biceps, triceps and Forearms
Close grip bench press: 4 sets, 8-10 reps
Triceps push downs: 4 sets, 8-10 reps
EZ bar skull crusher: 4 sets, 10 reps
Cable kick back: 4 sets, 8 reps
Hammer curl with each hand: 4 sets, 8 reps
EZ bar curl: 4 sets, 8-10 reps
Wide grip curl: 4 sets, 8 reps
Concentration curl: 4 sets, 12 reps
Standing with wrist curl behind back: 4 sets, do as much as you can
Reverse barbell with wrist curl over bench: 4 sets, do as much as you can
Day 5: Legs and Abs
Squats: 4 sets, 12 reps
Squats to bench: 4 sets, 12 reps
Quad extensions: 4 sets 16 reps
Bulgarian squats: 4 sets, 10-12 reps
Leg curls: 4 sets, 12-16 reps
Stiff leg dead lifts: 4 sets, 10-12 reps
Calf machine raises: 4 sets, 20 reps
Seated calf raises: 4 sets, 20 reps
Leg press calf raises: 4 sets, 20 reps
Glute kickbacks: 4 sets 20 reps
Weighted sit ups: 4 sets, do as much as you can
Air bike: 4 sets, do as much as you can
Side bends: 4 sets, do as much as you can
Barbell twists: 4 sets, do as much as you can
Eating routine
I try to eat every 2 hours and to take at least 35 grams of protein with every meal.
Meal 1: Oatmeal, Eggs, Peanut Butter & Grapefruit
Meal 2: Rice, Chicken & Broccoli
Meal 3: Pasta, Tuna Fish & Avocado
Meal 4: Rice, Chicken
Meal 5: Salmon & Green Salad
Meal 6: Cottage Cheese & Broccoli
6 Tips for Ripped Abs
6 Tips for Ripeed Abs
1. Don’t Forget About Your Breathing
When you perform an ab exercise such as the crunch, exhale when you reach the finish or top position. This is important because it helps you better contract your abs. Holding the position for a second or two will maximize muscle-fiber involvement.
2. Don’t Neglect Isometrics
More formally known as the Weider Iso-Tension Principle, this means flexing a bodypart, such as the abs, and holding that position (much like bodybuilders do when posing). To do this, tense each muscle for 6–10 seconds, then relax for 6–10 seconds. Repeat for 10–20 sets. This is a great way to hit your abs while sitting in your car, on your couch or at your desk.
3. Don’t Eat Fast-Digesting Carbohydrates
Fast carbs spike insulin, which halts fat-burning and boosts fat storage, particularly on top of your abs. Carbs to avoid are white bread, white potatoes, regular sodas, sports drinks, table sugar, etc. Instead, choose whole-wheat, rye or sourdough breads, oatmeal, sweet potatoes, fruits, vegetables, quinoa, legumes and brown rice. One exception here: You can eat fast-digesting carbs right after workouts when they’ll be put to work boosting muscle recovery and growth.
4. Don’t Forget to Weight
Many guys worry that if they do weighted ab exercises, their abs will become thick and blocky. Yet abs are muscles just like biceps, so they need definition
and separation to stand out. Do some weighted movements in the 8–10-rep range for optimal ab development.
5. Don’t Stop
You typically train in specific rep ranges, such as 8–10 or 12–15 reps per set. Yet when doing bodyweight ab exercises, you can’t alter the weight to match a predetermined number of reps. Therefore, rather than doing crunches or hanging leg raises for a set number of reps, do as many reps as possible until you come close to failure.
6. Don’t Always Train Abs at the Same Speed
Regular readers are well aware that m&f recommends changing up your rep speed from slow and controlled to fast and explosive, allowing you to utilize more fast-twitch muscle fibers to build more power, strength and size. According to new research from Spain, scientists tested the muscle activity of subjects’ rectus abdominis, external and internal obliques, and spinal erectors while they did crunches at rep speeds of four seconds, two seconds, 1.5 seconds, one second or as fast as possible. They reported in a 2008 issue of the Journal of Strength & Conditioning Research that as the rep speed increased, so did the activity of all four muscles. The greatest boost occurred in subjects’ external obliques, which were hardly involved in the crunch at slower speeds but increased by more than six times at the fastest speed. So don’t fail to vary your rep speed. The fast reps will help recruit more muscle fibers in the midsection and turn the crunch, which targets the rectus abdominis, into an effective oblique exercise.
martedì 25 febbraio 2014
lunedì 24 febbraio 2014
domenica 23 febbraio 2014
sabato 22 febbraio 2014
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