Title : Lazar angelov stats, workout routine and diet plan
link : Lazar angelov stats, workout routine and diet plan
Lazar angelov stats, workout routine and diet plan
Transformation story:
I was a basketball player when I was younger. I had two basketball workouts a day and a weight workout in-between. I didn’t eat regularly because I had no clear idea on how to structure my diet. A couple of times I basically passed out because I was too tired and I didn’t recover properly.
As an ectomorph I was naturally pretty lean and I also did a lot of aerobic exercises during the day, so I couldn’t gain muscle mass back then.
After I stopped playing professional basketball I spent a year in the army. I got out of shape and it was very hard for me to decide in which direction I should go with my life.
Since fitness was my second passion behind basketball, I decided to put all my effort into it and that was the turning point for me.
Current Routine:
Day one: Chest/Abs
- Flat Bench 4×8
- Incline Bench 4×8
- Decline Bench 4×8
- Pullover 4×8
- Hammer Press 3×8
- Dips 3x failure
- Weighted Sit Up 4x failure
- Hanging Leg Raise- 4x failure
- Side Bends 4x failure
Day two: Back/Traps
- Bent Over Row 4×8
- Deadlift 4×8
- Pulldowns 4×8
- Pull Ups 4×8
- Cable Row 4×8
- Shrugs 6×10
Day three: Delts/Forearms/Abs
- Military Press Behind The Neck 3×8
- Machine Press 4×8
- Lateral Raises 4×8
- Weight Plate Front Raises 4×10
- Dumbbell Front Raises 4×8
- Reverse Pec Deck 4×10
- Reverse Fly’s (on incline bench) 4×8
- Weighted Sit Ups 4x failure
- Hanging Leg Raises 4x failure
- Side Bends 4x failure
- Side Crunches 4x failure
- Wrist Curl Behind Back 4x failure
- Reverse Wrist Curl Over Bench 4x failure
Day four: Triceps/Biceps
- Close Grip Bench Press 4×8
- Pushdowns 4×8
- EZ Bar Skull Crushers 4×10
- Cable Kickbacks 4×8
- EZ Bar Curls 4×8
- Wide Grip Curls 4×8
- Hammer Curls 4×8 (each hand)
- Concentration Curls 4×8
Day five: Legs/Abs
- Squats 4×12
- Squat (to bench) 4×12
- Bulgarian Squat 4×12
- Quad Extensions 4×16
- Stiff Leg Deadlift 4×12
- Leg Curls 4×16
- Glute Kickbacks 4×20
- Calf Machine Raises 4×20
- Seated Calf Raises 4×20
- Leg Press Calf Raises 4×20
- Weighted Sit up 4x failure
- Air Bike 4x failure
- Side Bends 4x failure
- Barbell Twists 4x failure
Favorite form of cardio?
I prefer regular cardio or sprints. I don’t like doing that in the gym though; I just don’t have the mood for that. I like cardio in the park, even when it’s cold outside.
I run pretty much the same distance every cardio session and I try to finish faster than the previous time I ran the same distance. Next time I would sprint for 100 meters, followed by 1 minute of walking, then sprinting again and switching between the two paces for a certain period of time. I don’t do cardio for a long period of time because that causes me to lose a lot of muscle mass. Also I try to avoid some types of HIIT, which have more arm movements, because that also causes me to lose muscle mass.
Basically I never do cardio for more than 20 minutes and I suggest other ectomorphs stick to that duration as well.
Current Diet:
- 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
Favorite Quote:
To achieve what others won’t, you have to do what others don’t!
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