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g-mens log

  • Topic Starter Topic Starter
  • #2.341
Combinatie nu van dieet en normaal eten, moet zoiezo rustig opbouwen qua eten. Avondeten is weer normaal en eet verder zoals in dieet alleen meer en met toevoegingen zoals kipkruiden en rozijnen.
 
zat meer te denken aan everzwijnen en hele schouderhammen ! ;)
 
  • Topic Starter Topic Starter
  • #2.344
Hoe kom je toch aan deze schema's, g? Maak je ze zelf of haal je ze allemaal van abcbodybuilding af? Ik vind bijna nooit deze combinaties ergens.
 
  • Topic Starter Topic Starter
  • #2.346
Maak ze zelf, is leuk om af en toe schema's te volgen van anderen maar kan ze zelf het beste maken, ik ken mijn lichaam het beste!
 
hey marius2! lekker weer aan het genieten van het eten? :) echt prachtige foto's man! top prestatie :)
 
  • Topic Starter Topic Starter
  • #2.348
hey marius2! lekker weer aan het genieten van het eten?
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Zekers, net weer blikje tonijn op waterbasis met 450 gram bladspinazie, handje walnoten en gedroogde zontomaatjes voor het slapen gaan. Vult goed:cool:
 
  • Topic Starter Topic Starter
  • #2.350
450 gram is gewoon heel pak;)
 
nice arm workout G!!

Als je je biceps kracht echt flink omhoog wilt krikken, dan kan ik flink zware barbell curls en dumbbell curls aanraden. Bijv. met barbell curls 5 sets, 15-8-6-4-2 of met dumbbell curls 4 sets met 6 reps en dan steeds zwaarder. Dit is meer de sT van Magnus Samuelsson, de man met de sterkste armen ter wereld.. :D
Succes!
 
  • Topic Starter Topic Starter
  • #2.352
thnx jij kan het weten Rubiceps:D
 
THX ruben ga ik invoegen in me schema! ziet er weer lekker uit g-men!
 
lkkre trianing kerel!!!:D
 
  • Topic Starter Topic Starter
  • #2.356
Training van gisteren met mijn broertje LB.

Oef 1 Fullsquat
20x50
15x80
10x100
5x140
5x140
5x140

Nu rustig weer wat volume opbouwen op die squats, voorheen zat ik op 5x5x150.

Oef 2 Deadlift
6x50
3x80
3x120
3x150
1x180
3x220 4f kreeg net geen lockout van de benen, viel me wat tegen na squat.

Oef 3 Horizontal legpress (panatta)
20x100
15x125 (pr?)
6x150 full bl

Oef 4 GHR
3x12xBW

Oef 5 Liggende leg curl
20x20
15x30
10x40

Oef 6 Roman chair squat
3x20xBW

Mijn broertje werd helemaal lijp op deze oef, herkenbaar voor AlexT;)

Oef 7 Staande kuiten
3x20x100

Lekker getraind weer even volume opbouwen van squats, knieen zijn ook nog iets gevoelig.
 
hoe doe je die Roman chair squat?
 
  • Topic Starter Topic Starter
  • #2.358
Long-Forgotten Exercises that Work: Roman-Chair Squats

As the gym world becomes increasingly complex, more and more free weights are giving way to machines that look like torture devices rather than things you train on, and a good number of old-school exercises are being forgotten. It’s unfortunate, because a lot of those old exercises are exceedingly valuable, despite the fact that exercise might seem primitive compared to working out on these new complex contraptions. This is the first in a series of articles that will detail extremely effective exercises that few people even know about.

The first one I’ll discuss is Roman-chair squats, one of the best thigh builders I’ve ever come across. Done right, it thoroughly isolates the thighs, and offers muscle stimulation that can result in impressive growth. Canadian national-level champion Chantal Dicaire has now incorporated the Roman-chair squat into her leg-training routine and after less than just two months the results are impressive.

The first thing to know is that this exercise is performed on a Roman-chair squatting device, not a Roman-chair sit-up/hyperextension device which is far more common in gyms today but not at all suitable for the exercise I’m about to describe. The squatting device is a small, simple little unit, usually made of metal, and it has bars and pads that touch the top of the feet and the back of the calves. Those bars and pads hold your legs and feet in place so that when you lean back you don’t fall over. There are no moving parts.

The exercise is usually performed with only your body’s weight. If that becomes too easy, I first suggest slowing down the movement and making sure your form is ultra-strict before adding any additional weight. When bodyweight-only becomes way too easy and you’re doing the movement properly with minimal rest between sets, then go ahead and add more weight by holding onto a plate on your chest, or by holding dumbbells to your sides.

While the late, legendary trainer Vince Gironda didn’t invent the exercise, he was the one who introduced me to it, and since Vince only recommended exercises that work, he knew as much about it as anyone else. His description of how to perform the exercise is detailed in his book, The Wild Physique. Vince describes the movement as follows:

Place feet 12 inches (30 cm) apart, toes and knees pointing outward. Keep your back straight, hands on hips, and lower right down to the maximum low position. Rise upwards without leaning forward, all the way to the extended position, but do not straighten the whole body. Stop at a slightly rearwards-leaning angle to maintain stress on the legs. Lower and repeat.

The key to the exercise is in the point that he makes about "without leaning forward." The mistake most people make is to rise to a vertical position so the upper body and legs are straight up and down and you’re resting flat on your feet -- doing so takes stress off the thighs. You never want to release the stress on your thighs -- you want constant tension. Once you are locked into the Roman-chair, it is most important that you are always leaning back, even in the highest position -- this keeps stress on the thighs between and through ever rep. That’s exactly why the device holds the top of your feet and the back of your calves, otherwise you’d fall over. The best way to tell if you are doing the exercise right is whether you feel it. If your thighs don’t ache even just a little bit after one set, you are doing the movement wrong.


Chantal Dicaire in the low position of the Roman-chair squat using additional weight (she's holding a plate securely on her chest).
Chantal returns to the top position of the movement, ensuring her back is straight but her body is leaning back to keep stress on the thighs.

A good starting point for this exercise is to do 3 sets of 8 reps with an average amount of rest between sets (about one minute) and only using your body’s weight -- remember to keep those hands on the hips. After you’re comfortable with this and you have gained some strength, a real killer workout is to do "8 of 8" with minimal rest between sets (15 seconds!) -- that’s what Chantal is doing now. Surprisingly, if you do Roman-chair squats correctly, those 8 sets of 8 reps will be all you will need for your thigh workout to induce growth. Remember: This exercise is not about lifting heavy weight, it’s about form and keeping constant tension on your thighs.

So, if you have the Roman-chair squat machine in your gym, try it -- I guarantee you’ll like it and you’ll wonder why you weren’t doing this exercise before.
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Alleen probeer ik nog recht te blijven als ik zak, is nog meer spanning op de quads
 
op naar de 300 deadlift :D!
 
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