Haha k*t is dat he, dan denk je te zijn aangekomen en dan ben je afgevallen
Fijne jaarwisseling alvast!
Mooi is dat! Heb ik vaak ook..ik val zelfs af als ik op vakantie ga!
Best een aardige training toch als een start!
Koekiemonster postte laatst in mijn log een schema van Kelei (push/pull/benen) van bodybuilding.com dat was ook zeker het bekijken waard (volgens mij op de pagina waar je uitkomt als je mijn link in de handtekening gebruikt)
Uiteraard alvast een fijne jaarwisseling!
thanx,de jaarwisseling was goed, niet extreem veel gedronken maar wel een gare dag vandaag
, heb echt zieke spierpijn van die fb training van zondag,maar morgen ga ik toch weer knallen en beginnen met dat schema van Kelei met een paar aanpassingen.
het gaat er zo uitzien:
D1 - Chest, front/side delts, triceps
D2 - Upper back, rear delts, biceps
D3 - Legs, lower back
D4 - Repeat D1
D5 - Repeat D2
D6 - Repeat D3
D1 - Bench press, incline db press, incline db fly, lying db extensions (single arm), db side laterals
D2 - BOR, chin ups, chest-supported rows (or seated rows), rear delt flyes, preacher curls, rope crunches
D3 - Squat, stif leg deadlift, leg extensions, leg curls, bb calf raises, toe legpress
For each exercise pick a weight that you can lift for a maximum of 10 reps (15 for bb calf raises, 20 for toe legpress). You need to complete 40 (70 for bb calf raises, 90 toe legpress) total reps of each exercise. You perform your first set of each exercise as normal but you only rest for 30 seconds between each set (if you can even call them proper sets). You perform as many sets as it takes until you complete your 40 total reps. Obviously you won't be able to complete 10 reps in each set but it doesn't matter, this is how it's supposed to be. Perform as many reps as you can after each 30 second rest period (try to stop 1 rep short of failure, if you'll fail to perform 6 reps you should stop after rep 5). An example below.
Set 1 = 10 reps
Rest 30 seconds
Set 2 = 5 reps
Rest 30 seconds
Set 3 = 3 reps
Rest 30 seconds
Set 4 = 3 reps
Rest 30 seconds
Set 5 = 3 reps
You've complete 24 reps so far, keep going until you've completed 40. This is just an example, the number of reps you get in reality may be different but the principle remains the same. Have a longer rest between different exercises so that you're not too fatigued from the previous exercise. Once you notice that a particular exercise is starting to feel easy (you're getting more reps in general) you need to add some more weight the next time you perform that exercise.
You're going to need to use a training journal or some other method of tracking your progress, you need to record the amount of weight you use for each exercise and as soon as you notice a particular exercise starting to get easy you need to make a note so that you remind yourself to add more weight on that exercise next workout.
You may feel absolutely terrible at first because this is likely going to be a drastic increase over your usual training volume but this will pass, you need to have some faith in the routine, in the long term it will more than compensate you for your hard work and perseverance.
I should also add that it's a good idea to increase your carbohydrate intake while performing this routine, it's quite demanding on your glycogen stores. Don't just add any carbohydrate, sugars aren't very effective at replenishing muscle glycogen because only 50% of sugar can be used to replenish muscle glycogen, the other 50% can only replenish liver glycogen (and then get converted to fat when the liver's glycogen stores are full). You need complex carbohydrates for this purpose, I suggest white rice or pasta. I would suggest adding 1 full cup (uncooked) of white rice to your diet each day and I suggest that you should eat half of it before your workout and the other half after your workout, if this isn't possible I suggest you simply eat the full amount after your workout.
Ik ben heel benieuuwd hoe me dit gaat bevallen ,vooral omdat ik voorlopig geen pr's zal gaan maken,vanaf morgen ook weer mn voeding op orde brengen,maar daar moet ik nog overnadenken
