Lazar angelov stats, workout routine and diet plan

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Title : Lazar angelov stats, workout routine and diet plan
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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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