- Lid geworden
- 12 jan 2013
- Berichten
- 1.089
- Waardering
- 235
- Lengte
- 1m78
- Massa
- 108kg
- Vetpercentage
- 10%
Ik ben Traindirty, nieuw op dit site. ik train al enkele maande met dit schema en ben een van de weinige sporters die met lege maag traint. graag jullie tips en gedachtes over mijn schema's..
lengte 1.78
gewicht 77
leeftijd; 18
bf; 7.7
doel"
gewicht 75-80
bf- 4
Eetschema.
behoefte is 2100
kcal ; 1820
eiwit; 56% / koolhy 17% / vetten 27%
Meal 1 (tussen 06.30-8.00 uur)
4 egg whites
½ cup oatmeal + protein shake
Meal 2 (tussen 09.00-10.30 uur)
1 scoop of creatine powder mixed in water
Meal 3 (tussen 12.00-16.00 uur)
200gr chicken with ½ comcomber
Meal 4 (preworkout)
1 scoop of whey protein powder mixed in water
1scoop creatine mixed in water
1 scoop pre-work out
Meal 5 (postworkout)
2 scoops of whey protein powder mixed in water
2scoops of BCAA + 1 scoop of l-glutamine mixed in water
Meal 6 about 22:30
300 gr fish + 200gr green beans or broccolie,
Trainschema....
Monday; Back, bicep, abs, 30min bycicle, 30 min stepmachine
1; latt pulldown 2x 20 warming up and then 3x 10 on 75lkilo
2; v-bar latt pulldown 1x12 (75kilo) 2x10 (90kilo)
3; seated cable rows 3x10 70kilo
4; hyperextensions 3x12
5 deadlift 3x10 80kilo
6; bent over rows 3x10 70kilo
7; reverse bent over rows 3x10 75kilo
Biceps
Warming up 1x12 10kilo -1x10 (12kilo) , 1x10(14kilo)- 1x8 (16kilo)- 1x6(18kilo) 1x6 (20kilo)
1. Bicep curl barbell 3x10
2. Hammercurls 3x10
3. Alternate incline dumbbell curl 3x10
4. Preacher curl 3x10
Abs 3x12 no rest.
Legg raise
Legg pull in
Reverse crunches
Cable crunsh
Crunch
Straight-leg crunch
Sit-up
Supported crunch
Vertical bench knee raise
Vertical bench leg raise
Hip- thrust
Reverse crunch incline bench
Hanging knee raise
Knee-up
Tuesday; chest, tricep, 30min bycicle, 30min stepmachine, abs
1. Dumbbell bench press 3x10
2. Dumbbell bench fly 3x10
3. Incline dumbbell bench press 3x10
4. Incline dumbbell bench fly 3x10
5. Cable cross over 3x10
Tricep
Tricep rope pushdown3x10
Tricep v-bar pushdown 3x10
Tricep pushdown 3x10
One arm tricep exension 3x10
Dips 3x10
Abs 3x12
Side leg raisea
Cable twist
Oblique crunch
Reverse trunk twist
Side jackknife
Wensday; legs, shoulders,
Legs
Squat 2x warming up and then 3x 10
Calf press with machine 3x10
Lying machine Legg press 3x10
Calf press 3x10
Jefferson squat 3x10
Leg extensions 3x10
Shoulders
Alternating deltoid raise front 1x warming up 1x15 and then 3x10
Alternating deltoid raise side 3x10
Arnold dumbbell press 3x10
Barbell shrug 3x10
Barbell dhrug behind the back 3x10
Upright row barbell 3x10
Biceps
Warming up 1x12 10kilo -1x10 (12kilo) , 1x10(14kilo)- 1x8 (16kilo)- 1x6(18kilo) 1x6 (20kilo)
Barbel curl 3x10
Concentration curls 3x10
Close-grip barbell 3x10
Wide-grip barbell 3x10
Barbel curl lying against a incline bench 3x8
Thursday; chest, tricep, 30min bycicle. 30min stepmachine, abs
Chest
Incline barbell chest benchpress 3x10
Barbel Bench press 3x10
Decline barbell bench press 3x10
Incline JM press 3x10
Decline JM press 3x10
Normal bench JM press 3x10
Around the World 3x10
Incline cable flye 3x10
3x15 push-ups
Triceps
Skull crhusher 3x10
Cable rope overhead 3x10
Cable one arm tricep 3x10
Reverse grip pushdown 3x8
Dumbbell one-arm 3x10
Abs 3x12 no rest.
Legg raise
Legg pull in
Reverse crunches
Cable crunsh
Crunch
Straight-leg crunch
Sit-up
Supported crunch
Vertical bench knee raise
Vertical bench leg raise
Hip- thrust
Reverse crunch incline bench
Hanging knee raise
Knee-up
Vryday; back- bicep-abs-30min bycicle- 30min stepmachine
Reverse gripp Latt pulldown medium 3x10 + 2x15 warming up
Tbar row 3x10
Rear deltoid row 3x10
Reverse grip bent over rows 3x10
BENT OVER ROWS 3x10
Bicep
Ez-bar barbell 3x21 (7full,7half down,7half up)
Overhead cable curl
Cable hammer curls
3x 12 dumbbell
Abs; 3x12Split leg crunch
Air bike
Double crunch
Decline bench twisting
Cross-body crunch
Crossover tuck crunch
Crossover crunch
Reatch & catch
go hard or go home?
lengte 1.78
gewicht 77
leeftijd; 18
bf; 7.7
doel"
gewicht 75-80
bf- 4
Eetschema.
behoefte is 2100
kcal ; 1820
eiwit; 56% / koolhy 17% / vetten 27%
Meal 1 (tussen 06.30-8.00 uur)
4 egg whites
½ cup oatmeal + protein shake
Meal 2 (tussen 09.00-10.30 uur)
1 scoop of creatine powder mixed in water
Meal 3 (tussen 12.00-16.00 uur)
200gr chicken with ½ comcomber
Meal 4 (preworkout)
1 scoop of whey protein powder mixed in water
1scoop creatine mixed in water
1 scoop pre-work out
Meal 5 (postworkout)
2 scoops of whey protein powder mixed in water
2scoops of BCAA + 1 scoop of l-glutamine mixed in water
Meal 6 about 22:30
300 gr fish + 200gr green beans or broccolie,
Trainschema....
Monday; Back, bicep, abs, 30min bycicle, 30 min stepmachine
1; latt pulldown 2x 20 warming up and then 3x 10 on 75lkilo
2; v-bar latt pulldown 1x12 (75kilo) 2x10 (90kilo)
3; seated cable rows 3x10 70kilo
4; hyperextensions 3x12
5 deadlift 3x10 80kilo
6; bent over rows 3x10 70kilo
7; reverse bent over rows 3x10 75kilo
Biceps
Warming up 1x12 10kilo -1x10 (12kilo) , 1x10(14kilo)- 1x8 (16kilo)- 1x6(18kilo) 1x6 (20kilo)
1. Bicep curl barbell 3x10
2. Hammercurls 3x10
3. Alternate incline dumbbell curl 3x10
4. Preacher curl 3x10
Abs 3x12 no rest.
Legg raise
Legg pull in
Reverse crunches
Cable crunsh
Crunch
Straight-leg crunch
Sit-up
Supported crunch
Vertical bench knee raise
Vertical bench leg raise
Hip- thrust
Reverse crunch incline bench
Hanging knee raise
Knee-up
Tuesday; chest, tricep, 30min bycicle, 30min stepmachine, abs
1. Dumbbell bench press 3x10
2. Dumbbell bench fly 3x10
3. Incline dumbbell bench press 3x10
4. Incline dumbbell bench fly 3x10
5. Cable cross over 3x10
Tricep
Tricep rope pushdown3x10
Tricep v-bar pushdown 3x10
Tricep pushdown 3x10
One arm tricep exension 3x10
Dips 3x10
Abs 3x12
Side leg raisea
Cable twist
Oblique crunch
Reverse trunk twist
Side jackknife
Wensday; legs, shoulders,
Legs
Squat 2x warming up and then 3x 10
Calf press with machine 3x10
Lying machine Legg press 3x10
Calf press 3x10
Jefferson squat 3x10
Leg extensions 3x10
Shoulders
Alternating deltoid raise front 1x warming up 1x15 and then 3x10
Alternating deltoid raise side 3x10
Arnold dumbbell press 3x10
Barbell shrug 3x10
Barbell dhrug behind the back 3x10
Upright row barbell 3x10
Biceps
Warming up 1x12 10kilo -1x10 (12kilo) , 1x10(14kilo)- 1x8 (16kilo)- 1x6(18kilo) 1x6 (20kilo)
Barbel curl 3x10
Concentration curls 3x10
Close-grip barbell 3x10
Wide-grip barbell 3x10
Barbel curl lying against a incline bench 3x8
Thursday; chest, tricep, 30min bycicle. 30min stepmachine, abs
Chest
Incline barbell chest benchpress 3x10
Barbel Bench press 3x10
Decline barbell bench press 3x10
Incline JM press 3x10
Decline JM press 3x10
Normal bench JM press 3x10
Around the World 3x10
Incline cable flye 3x10
3x15 push-ups
Triceps
Skull crhusher 3x10
Cable rope overhead 3x10
Cable one arm tricep 3x10
Reverse grip pushdown 3x8
Dumbbell one-arm 3x10
Abs 3x12 no rest.
Legg raise
Legg pull in
Reverse crunches
Cable crunsh
Crunch
Straight-leg crunch
Sit-up
Supported crunch
Vertical bench knee raise
Vertical bench leg raise
Hip- thrust
Reverse crunch incline bench
Hanging knee raise
Knee-up
Vryday; back- bicep-abs-30min bycicle- 30min stepmachine
Reverse gripp Latt pulldown medium 3x10 + 2x15 warming up
Tbar row 3x10
Rear deltoid row 3x10
Reverse grip bent over rows 3x10
BENT OVER ROWS 3x10
Bicep
Ez-bar barbell 3x21 (7full,7half down,7half up)
Overhead cable curl
Cable hammer curls
3x 12 dumbbell
Abs; 3x12Split leg crunch
Air bike
Double crunch
Decline bench twisting
Cross-body crunch
Crossover tuck crunch
Crossover crunch
Reatch & catch
go hard or go home?
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