Steensteen
Huge Freak
- Lid sinds
- 12 aug 2013
- Berichten
- 8.937
- Waardering
- 2.613
- Lengte
- 1m86
- Massa
- 90kg
Atreus: Bulking Bad
- Topic starter Atreus
- Startdatum
- Recente activiteit Recente activiteit:
- Reacties 1.151
- Weergaven 30.479
- Volgers 31
- Status
tankthefrank
Dutch Bodybuilder
- Lid sinds
- 7 apr 2013
- Berichten
- 634
- Waardering
- 58
- Lengte
- 2m11
- Massa
- 124kg
- Vetpercentage
- 13%
- Lid sinds
- 1 sep 2013
- Berichten
- 9.783
- Waardering
- 2.335
- Lengte
- 1m85
- Massa
- 100kg
- Vetpercentage
- 15%
Atreus
Competitive Bodybuilder
- Lid sinds
- 14 jan 2014
- Berichten
- 2.185
- Waardering
- 264
- Lengte
- 1m96
- Massa
- 103kg
Arnold blueprint phase 1 week 4 shoulders/arms
Clean and press
5x30
5x30
5x50
5x50
5x50
Dumbbell press superset Front raises
20x12 vpr
15x14 vpr
12x16 vpr
20x4 vpr
15x6 vpr
12x8 vpr
Lateral raises superset Upright row
20x6 vpr
15x8 vpr
12x8 vpr
20x20 vpr
15x20 vpr
12x20 vpr
Barbell curls
20x15 vpr
15x20 vpr
12x25 vpr
Incline curls (2 armen tegelijk) superset Ez preacher curl
20x8 vpr
15x8 vpr
12x8 vpr
20x10 vpr
15x10 vpr
12x15 vpr
Close grip bench press
20x30 vpr
15x35 vpr
12x40 vpr
Dumbbell skullcrush pullovers superset Tate press
20x6 vpr
15x8 vpr
12x8 vpr
20x4 vpr
15x6 vpr
12x6 vpr
Tricep pushdown
20x15 vpr
15x20 vpr
12x20
Arnold was powerful enough to smash stereotypes and traditions, and he did it with a smile on his face. Here's how Lou Ferrigno remembers him performing the pose in the logo of this trainer.
Much has been said and written about how Arnold "psyched out" Lou Ferrigno at the 1975 Mr. Olympia featured in "Pumping Iron," but The Hulk was a fan long before he was a competitor. Here's how he recalled the first time he saw Arnold strike the pose in the logo of this trainer, at the 1969 Olympia, in his book "The Incredible Lou Ferrigno:"
"That night, Arnold won the Mr. Universe but he lost the Mr. Olympia title to Sergio Oliva. That didn't matter to me. Arnold was the first superstar I had ever seen in person. His appearance on stage under the lights was much more impressive than backstage. He seemed bigger. He radiated confidence. You felt it in every move he made. Each pose was more spectacular than the one before.
ONCE ARNOLD STEPPED ONSTAGE, IT BECAME CLEAR WHO WAS MR. OLYMPIA.
"In Arnold's example I saw what my potential as a huge bodybuilder could bring me. A big bodybuilder could be graceful and elegant. In the basement gym, during lunch hour at school, any time I had a spare minute, I would find myself staring off into space, caught up in a daydream. I though how great Arnold must feel stepping out onstage, seeing all those flashbulbs go off, people freaking out, holding onto the curtains and crowding the police to try to get onstage. It had only been like that until he hit his right-arm shot. Then nobody in the audience could move.
"Over and over again, I said to myself, I want that feeling. I thought about it so much that from that day on I never slacked off my training."
Want arms that can stop a crowd in its tracks? Then follow Arnold and Lou's leads and leave nothing in the tank during today's upper-body workout.
Much has been said and written about how Arnold "psyched out" Lou Ferrigno at the 1975 Mr. Olympia featured in "Pumping Iron," but The Hulk was a fan long before he was a competitor. Here's how he recalled the first time he saw Arnold strike the pose in the logo of this trainer, at the 1969 Olympia, in his book "The Incredible Lou Ferrigno:"
"That night, Arnold won the Mr. Universe but he lost the Mr. Olympia title to Sergio Oliva. That didn't matter to me. Arnold was the first superstar I had ever seen in person. His appearance on stage under the lights was much more impressive than backstage. He seemed bigger. He radiated confidence. You felt it in every move he made. Each pose was more spectacular than the one before.
ONCE ARNOLD STEPPED ONSTAGE, IT BECAME CLEAR WHO WAS MR. OLYMPIA.
"In Arnold's example I saw what my potential as a huge bodybuilder could bring me. A big bodybuilder could be graceful and elegant. In the basement gym, during lunch hour at school, any time I had a spare minute, I would find myself staring off into space, caught up in a daydream. I though how great Arnold must feel stepping out onstage, seeing all those flashbulbs go off, people freaking out, holding onto the curtains and crowding the police to try to get onstage. It had only been like that until he hit his right-arm shot. Then nobody in the audience could move.
"Over and over again, I said to myself, I want that feeling. I thought about it so much that from that day on I never slacked off my training."
Want arms that can stop a crowd in its tracks? Then follow Arnold and Lou's leads and leave nothing in the tank during today's upper-body workout.
Clean and press
5x30
5x30
5x50
5x50
5x50
Dumbbell press superset Front raises
20x12 vpr
15x14 vpr
12x16 vpr
20x4 vpr
15x6 vpr
12x8 vpr
Lateral raises superset Upright row
20x6 vpr
15x8 vpr
12x8 vpr
20x20 vpr
15x20 vpr
12x20 vpr
Barbell curls
20x15 vpr
15x20 vpr
12x25 vpr
Incline curls (2 armen tegelijk) superset Ez preacher curl
20x8 vpr
15x8 vpr
12x8 vpr
20x10 vpr
15x10 vpr
12x15 vpr
Close grip bench press
20x30 vpr
15x35 vpr
12x40 vpr
Dumbbell skullcrush pullovers superset Tate press
20x6 vpr
15x8 vpr
12x8 vpr
20x4 vpr
15x6 vpr
12x6 vpr
Tricep pushdown
20x15 vpr
15x20 vpr
12x20
Wellicht de zwaarste training ooit.
Onbeschrijfelijke pijn/burn. Dat zullen ze wel bedoelen met 'the pain you have to train trough'
Elke set een goede stretch, squeeze en lockout. Hoop dat het do vr en za niet zo is
Thanks, zo denk ik nou weer over jouw lichaamsgewicht haha
Ja maar dan wel op 6% he, moet niet te dik worden!Weer lekker bezigDie 65 cm om je benen komt vanzelf wel een keer. Gezien je VP een hele vette bulk er tegenaan gooien en dan moet je het wel kunnen halen
Thanks, ja vind je het gek met zoveel reps
tankthefrank
Dutch Bodybuilder
- Lid sinds
- 7 apr 2013
- Berichten
- 634
- Waardering
- 58
- Lengte
- 2m11
- Massa
- 124kg
- Vetpercentage
- 13%
en
Iets zegt me dat deze twee doelen lastig te verenigen zijn. Het kan natuurlijk, maar dan moet je nog wel effe een tijd doortrainen
Weet je al hoe je dit gaat aanpakken?
Atreus
Competitive Bodybuilder
- Lid sinds
- 14 jan 2014
- Berichten
- 2.185
- Waardering
- 264
- Lengte
- 1m96
- Massa
- 103kg
Ja, dat noemen ze nou bodybuilden he 
Goede voeding, goed trainen en goed rusten.
Gezien mijn vorige bulk heb ik er vertrouwen in dat het binnen anderhalf jaar wel realiseerbaar is, al zaten daar natuurlijk ook VEEL beginnergains bij.
We zullen wel zien hoever we komen!
Goede voeding, goed trainen en goed rusten.
Gezien mijn vorige bulk heb ik er vertrouwen in dat het binnen anderhalf jaar wel realiseerbaar is, al zaten daar natuurlijk ook VEEL beginnergains bij.
We zullen wel zien hoever we komen!
Atreus
Competitive Bodybuilder
- Lid sinds
- 14 jan 2014
- Berichten
- 2.185
- Waardering
- 264
- Lengte
- 1m96
- Massa
- 103kg
Arnold blueprint phase 1 week 4 legs/lowerback
Deadlift
5x60
5x60
5x100
5x120
3x135
1x135
5x100
Sumo deadlift
5x100
5x100
3x100
Barbell squat
8x50
5x70
5x80
5x80
4x80 -25kg tov weken terug
5x50
Romanian dumbbell deadlift
8x20
6x32
6x32
6x32
8x32
Horizontal leg press
12x60
10x70
8x70
8x70
Leg extension TUT= 5sec
8x50
8x50
8x50
8x50
As you approach the halfway point, take stock of your nutritional approach. Follow Arnold's lead and keep it clean.
Saturday's cheat meal is still four long workouts away. Are you keeping it clean in the meantime? Despite having a legendary appetite, Arnold also knew that being the best in required world-class dietary discipline. Here's how his training partner Ed Corney remembers eating with him:
"He wanted to get better and I wanted to get better, so we trained, we dieted. The diet was really funny. We would order a hamburger steak and get the napkins and pat the top to get the grease off. At home we would have tuna with eggs whites mashed up. No other food in the house, because then you can't get to it," Corney told Bodybuilding.com in 2007.
ED CORNEY HANDS ARNOLD SOME MUCH-NEEDED PROTEIN. THE LIFTING PARTNERS WERE CAREFUL ABOUT WHAT FOODS THEY KEPT IN THEIR HOME.
Read that again and ask yourself: What's in your house? You know you need fuel to grow, and plenty of it. But is there a stash of junk food calling to you from another room? If so, maybe it's time to do some spring cleaning.
Saturday's cheat meal is still four long workouts away. Are you keeping it clean in the meantime? Despite having a legendary appetite, Arnold also knew that being the best in required world-class dietary discipline. Here's how his training partner Ed Corney remembers eating with him:
"He wanted to get better and I wanted to get better, so we trained, we dieted. The diet was really funny. We would order a hamburger steak and get the napkins and pat the top to get the grease off. At home we would have tuna with eggs whites mashed up. No other food in the house, because then you can't get to it," Corney told Bodybuilding.com in 2007.
ED CORNEY HANDS ARNOLD SOME MUCH-NEEDED PROTEIN. THE LIFTING PARTNERS WERE CAREFUL ABOUT WHAT FOODS THEY KEPT IN THEIR HOME.
Read that again and ask yourself: What's in your house? You know you need fuel to grow, and plenty of it. But is there a stash of junk food calling to you from another room? If so, maybe it's time to do some spring cleaning.
Belachelijke training, beschamende gewichten wederom.
Terwijl ub aardig vordert neemt de lb kracht met drastische stappen af.
Begin log 150kg deadlift voor reps, nu al moeite met 130.
Squat... laten we daar maar niet over beginnen.
tfw je meer benched dan squat
Voel wel dat mn hams gewerkt hebben, altijd na romanians, alleen de quads vind ik toch belangrijker
Gaat nu al een aantal dagen/weken zo, volgende week wss nieuwe gym, ook sinds onze gym niet eens iets heeft om kuiten te trainen, alleen een smith waarin vaak er 12 jarige in ligt te 'bensjen'
Deadlift
5x60
5x60
5x100
5x120
3x135
1x135
5x100
Sumo deadlift
5x100
5x100
3x100
Barbell squat
8x50
5x70
5x80
5x80
4x80 -25kg tov weken terug
5x50
Romanian dumbbell deadlift
8x20
6x32
6x32
6x32
8x32
Horizontal leg press
12x60
10x70
8x70
8x70
Leg extension TUT= 5sec
8x50
8x50
8x50
8x50
- Lid sinds
- 1 sep 2013
- Berichten
- 9.783
- Waardering
- 2.335
- Lengte
- 1m85
- Massa
- 100kg
- Vetpercentage
- 15%
tankthefrank
Dutch Bodybuilder
- Lid sinds
- 7 apr 2013
- Berichten
- 634
- Waardering
- 58
- Lengte
- 2m11
- Massa
- 124kg
- Vetpercentage
- 13%
ShadyNG
Freaky Bodybuilder
- Lid sinds
- 10 sep 2012
- Berichten
- 5.101
- Waardering
- 688
- Lengte
- 1m80
- Lid sinds
- 19 feb 2014
- Berichten
- 15.698
- Waardering
- 4.991
- Lengte
- 1m83
- Massa
- 64kg
waarom denk je dat kracht terug loopt? Ben je aan het cutten?
deze voels ken ik niet. Meer dan 2x sq dan bench crew checking in.
Meer bench dan squat crew checkin in
Mijn squat is ook drastisch gedaald in de cut, 1RM is met 10kg gezakt in de laatste 3 cut weken, werksetjes met 15kg
Ga je proberen te volgen in ieder geval.
deze voels ken ik niet. Meer dan 2x sq dan bench crew checking in.
Atreus
Competitive Bodybuilder
- Lid sinds
- 14 jan 2014
- Berichten
- 2.185
- Waardering
- 264
- Lengte
- 1m96
- Massa
- 103kg
Nee, ben sinds een maand geleden weer op onderhoud aan het eten, en 2 weken geleden weer met de bulk begonnen. Daarom vind ik het juist zo apart.
Thx en welkom, ja hopen dat alles een beetje bijtrekt hahaMeer bench dan squat crew checkin in
Mijn squat is ook drastisch gedaald in de cut, 1RM is met 10kg gezakt in de laatste 3 cut weken, werksetjes met 15kg
Ga je proberen te volgen in ieder geval.
Idk, motivatie heb ik genoeg. Alleen het plezier in het deadliften is er zo goed als af, wat toch mijn nummer 1 favo oefening eerst was
Ja anders zo zonde he haha. Ja is ook zo alleen is dit wel een groot dal danNoem het maar gewoon een "karakter-training"
Er zijn talloze redenen waarom het slechter gaat, maar soms heb je dalen nodig om de pieken te herkennen!
Ty, ja moet wat he
Atreus
Competitive Bodybuilder
- Lid sinds
- 14 jan 2014
- Berichten
- 2.185
- Waardering
- 264
- Lengte
- 1m96
- Massa
- 103kg
Arnold blueprint phase 1 week 4 chest/back/abs
No shock technique is helpful if you can't remember it later. Make the most of these eight precious weeks by taking notes along the way!
Bankdrukkert
30x20
20x40
15x50 vpr
12x50 vpr
Schuin dumbbell bankdrukkert
20x16 vpr
15x12
12x12
Dumbbell vliegen superset Dumbbell Trui
20x10
15x10
12x14
20x12
15x12
12x14
Borstbeen kin omhoog
5x5xBW
Buig over rijen superset 2 dumbbell roei
20x30
15x40
12x40
20x8
15x12
12x12
Zittende lage roei omdat zin in
10x50
20x30/20x20 dropset
8x50
Hangende been omhoog
2x15xBW
Calf raises
5x15x??
No shock technique is helpful if you can't remember it later. Make the most of these eight precious weeks by taking notes along the way!
Bankdrukkert
30x20
20x40
15x50 vpr
12x50 vpr
Schuin dumbbell bankdrukkert
20x16 vpr
15x12
12x12
Dumbbell vliegen superset Dumbbell Trui
20x10
15x10
12x14
20x12
15x12
12x14
Borstbeen kin omhoog
5x5xBW
Buig over rijen superset 2 dumbbell roei
20x30
15x40
12x40
20x8
15x12
12x12
Zittende lage roei omdat zin in
10x50
20x30/20x20 dropset
8x50
Hangende been omhoog
2x15xBW
Calf raises
5x15x??
tankthefrank
Dutch Bodybuilder
- Lid sinds
- 7 apr 2013
- Berichten
- 634
- Waardering
- 58
- Lengte
- 2m11
- Massa
- 124kg
- Vetpercentage
- 13%
Atreus
Competitive Bodybuilder
- Lid sinds
- 14 jan 2014
- Berichten
- 2.185
- Waardering
- 264
- Lengte
- 1m96
- Massa
- 103kg
tankthefrank
Dutch Bodybuilder
- Lid sinds
- 7 apr 2013
- Berichten
- 634
- Waardering
- 58
- Lengte
- 2m11
- Massa
- 124kg
- Vetpercentage
- 13%
Ja, sorry, die doe ik nooit.Ja dit is een deload/high rep week.
Vanaf volgende week is het rond de 8 sets per oefening ofzo, dan begint phase 2
En ik bedoel er dumbbell pullover mee, beetje je best doen hey
Atreus
Competitive Bodybuilder
- Lid sinds
- 14 jan 2014
- Berichten
- 2.185
- Waardering
- 264
- Lengte
- 1m96
- Massa
- 103kg
- Lid sinds
- 1 sep 2013
- Berichten
- 9.783
- Waardering
- 2.335
- Lengte
- 1m85
- Massa
- 100kg
- Vetpercentage
- 15%
- Lid sinds
- 23 aug 2013
- Berichten
- 10.410
- Waardering
- 12.370
- Lengte
- 1m95
- Massa
- 135kg
- Status
