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 Post subject: Up to me?
PostPosted: Fri Sep 25, 2009 1:36 am 
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Rabbit
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Joined: Fri Jul 10, 2009 4:00 am
Posts: 47
Location: Venice, Italy
Hello everyone :hello2:
I want to also give my contribution to the forum. :weedman:
Well

Height 1.87 cm
Weight 85 kg
29 Years
Somatotype: Ectomorph

I just finished my session in mass.

Training method mass
Both during the period of mass and definition use a system invented by a famous Italian bodybuilder Emilio They, unfortunately now deceased.

For the Mass: :naka:

MONDAY
Squat 5x5

Bench Press 5x5

Lat Machine Imp. large behind his neck 4x8

Shrugs with dumbbells 4x8

Barbell curl 2x8

Bicep cable Pamp 1x30 for vascularization

Abdominal crunches 4x20-25

THURSDAY
5x5 deadlift starting from the knees

Bench Press 4x8

Lat-machine reverse close grip 3x6

Slow behind multy 4x6

French-press 3x8

Reverse crunches 1x20-30
______________________________________________________________________________
For the Definition :boxer:

A (Monday)
• Aerobics 35 min 75% (bike, step, ...)
• stretching
• press with the dumbbells on flat (4 x 20/15/12/10)
• pectoral machine (3 x 12)
• leg extension (3 x 12)
• leg curl (3 x 12)
• leg press (4 x 18/15/12)
• dumbbell curl (2 x 20)
• Bicep 2 handed to the cable (2 x 12)

B (Wednesday)
• Aerobics 45 min 65%
• stretching final
• Abdominal

C (Friday)
• Aerobics 35 min 65% (bike, step, ...)
• stretching
• lat machine (4 x 20/15/12/10)
• pulley (3 x 12/10/8)
• military Press (2 x 15)
• pulled to I lie (2 x 12)
• calf rise (4 x 20/18/15/12)
• pushed down to the single-cable triceps (2 x 15)
• Triceps extension with dumbbell in feet (2 x 12)

Nutrition Program: (Low-Carb) :popcorn:

Breakfast: smoothies, soy milk, banana, soy protein.

Snack: soy bar

Lunch: Pasta or sandwich with seitan / tempeh / beans / soy burgers, etc. ...

Snack: soy bar

Dinner: Whole wheat bread + salad and seitan / tempeh / beans / soy burgers, etc.. ...

Snack: almonds

As soon as I can raise a bit of fat poster photos.
But do not expect anything special. :katzemaus:
Thanks to all. :govegan:


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 Post subject: Re: Up to me?
PostPosted: Fri Oct 16, 2009 2:18 am 
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21035
Location: Austin, TX
How are things going?

All the best!

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1


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 Post subject: Re: Up to me?
PostPosted: Thu Nov 12, 2009 2:54 am 
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Rabbit
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Joined: Fri Jul 10, 2009 4:00 am
Posts: 47
Location: Venice, Italy
Hi Robert! :D
I had to increase the cardio and pasta.
I noticed that my brain burns glucose as a steam train burning coal.
Like all ectmorph I have no problems with weight loss ... but I have trouble keeping the little mass gained. :psycho:


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 Post subject: Re: Up to me?
PostPosted: Fri Nov 13, 2009 2:01 am 
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Rabbit
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Joined: Fri Jul 10, 2009 4:00 am
Posts: 47
Location: Venice, Italy
Ok a little update the diary.
To change the muscle stimulator I tried for 1 month to perform the technical style heavy duty one concerning the PRE-Exaust SYSTEM.
Then one series that includes an exercise such monoarticular leg-extension ''To failure'' exercise followed by a multiarticolar the squat, in one series for one esercise. :boxer:


Last edited by RawMan on Fri Nov 13, 2009 2:33 am, edited 1 time in total.

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 Post subject: Re: Up to me?
PostPosted: Fri Nov 13, 2009 2:05 am 
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Rabbit
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Joined: Fri Jul 10, 2009 4:00 am
Posts: 47
Location: Venice, Italy
Now try another method which I discovered recently.
The method of Vince Gironda ...
Vince told to choose three or four exercises per muscle group and perform for each of these eight sets of eight repetitions. Between sets recovery times were going between 15 and 30 seconds. The training was to include two or three muscles. Despite the considerable amount of work, data recovery times and the tight time schedule that had to be 2 seconds for the eccentric phase and two for the eccentric phase, the training session lasted from 45 to 60 minutes. Vince had already understood that a timing coincided with the growth would be increased secretion of catabolic hormones and decrease the secretion of anabolic. One of his ideas about it was that the sessions should be timed and that we should undertake to reduce the time needed to train.
Gironda claimed that increasing workloads was not the only way to increase the intensity of the same. While supporting the addition of disks to rocker Vince argued that strength training could not have come from a correct technique. However, we believe the most effective high volume of training performed in less time.
"To get bigger muscles, you increase the intensity of work done in a given period of time. This means the minimum rest between sets. Go a step further."

That set up by Vince Gironda is definitely a technique-intensive and a good technique to train the cardiorespiratory system (so that initially may limit the unfolding of the same). This is tantamount to a time high and favors at the same time, development of the definition of muscle hypertrophy and a good cardiovascular and respiratory conditioning.

Finally, the notable stubborn it takes to complete such an intense workout, the 8x8 is certainly also a good exercise to strengthen the character and spirit of sacrifice.

SOME RULES ABOUT THE GURU TO 8 X 8:

Always stay focused.

Do not place the dumbbells and / or the balance between a number and the next.

Sit the machine until you have completed all eight sets of eight repetitions.

No recovery from a muscle group to another. By the way, to follow the directions given on the basis you dismiss your eventual partner training and workout alone.

Reduce the load used to perform eight repetitions of about 40% in order to perform all eight sets of eight repetitions on time of recovery.

is required to use the same load for all eight series. If you find that the fourth or fifth set no longer able to perform eight repetitions means that the initial load was too high.

Use it for the whole body or only weak muscles.

Vince always had a soft spot for 20 repetitions in training calves. Often advised to continue to do eight sets but raising twenty repetitions.

8 X 8 WORKOUT A
CROSSES 8 X 8
RELIEVING NECK ROCKER BENCH FLAT 8 X 8
RELAXATION incline bench with dumbbells 8 X 8
PARALLEL 8 X 8
DRAG Curl 8 X 8
SCOTT BENCH 8 X 8
ALTERNATING DUMBBELL CURL WITH 8 X 8
WRIST CURL BARBELL WITH 8 X 8
REVERSE WRIST CURL 8 X 8

WORKOUT B
SIDE RISERS seated 8 X 8
SIDE RISERS seated 8 X 8
Pull your chin HANDLE WITH LARGE 8 X 8
SLOW FORWARD 8 X 8
Raised to 90 ° 8 X 8
STANDING CALF RAISE 8 X 8
CALF RAISE seated 8 X 8
CRUNCH WITH OVERLOAD 8 X 8
SIT UP FREE 8 X 8 FEET

WORKOUT C
NEXT chins 8 X 8
Rowing HANDLEBARS WITH TWO 8 X 8
PULLEY 8 X 8
LAT MACHINE REVERSE 8 X 8
LEG CURL 8 X 8
LEG CURL SAT 8 X 8
STACCO LEGS SEMI inflexion 8 X 8
TRAINING 8 X 8
SQUAT 8 X 8
Hack squat 8 X 8
LUNGE 8 X 8
LEG EXTENSION 8 X 8
PUSH DOWN 8 X 8
EXTENSIONS TO EXPANSES 8 X 8
Triceps BUST 90 ° 8 X 8

Exhausting!!! :twisted:


Last edited by RawMan on Fri Nov 13, 2009 2:18 am, edited 2 times in total.

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 Post subject: Re: Up to me?
PostPosted: Fri Nov 13, 2009 2:14 am 
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Rabbit
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Joined: Fri Jul 10, 2009 4:00 am
Posts: 47
Location: Venice, Italy
Now for the diet. :popcorn:

The Warrior Diet Eating Cycle

The Warrior Diet is based on a daily eating cycle that incorporates two phases: undereating during the day, and overeating at night.

During the undereating phase, one should minimize food consumption to mostly raw fruit and vegetables, soups, and small amounts of light protein foods. The undereating phase lasts throughout the day (working) hours. It naturally stimulates the SNS (sympathetic) nervous system, which promotes alertness, competitiveness and energy expenditure. During this time, the body shifts into a negative energy balance and thus is forced to break down stored fat for energy.

The overeating phase lasts during the nightly hours. This is the time to have the main meal, when one can eat as much as one desires from all food groups, as long as the rules of eating are followed (see below). Individuals are encouraged to cycle between different fuels (i.e. high fat, high carbs and high protein) to find out which fuel works best for them. Note that active individuals may require special fuels according to the nature and level of their physical activity. The overeating phase triggers the PSNS (para-sympathetic) nervous system, which promotes relaxation and recuperation. During this phase, the body shifts into a positive energy balance, while establishing an overall anabolic state. This is the time when the body recuperates, builds tissues and replenishes energy reserves.

Cycling between negative and positive energy balance triggers genes known as “thrifty genes” that improve human survival. Human survival is measured by the capacity to improve energy utilization, performance and health. The Warrior Diet turns on biological switches that improve human survival on a day-by-day basis.
The Rules of Eating

Start with subtle tasting foods and move to more aggressive foods i.e. salad, vegetables and proteins first, then finish with carbs.
Introduce all tastes, textures, aromas and colors possible in your main meal.
Stop eating when you feel much more thirsty than hungry.
We encourage you to exercise (you should consult your doctor before beginning any exercise program). Incredible benefits can be derived from exercising. It’s a good idea to incorporate both cardio and resistance training into a workout routine.
The Warrior Diet Ten Commandments


Undereat during the day
Eat your main meal at night
Provide your body with all essential nutrients (i.e. vitamins, minerals, EFA’s, Amino Acids, Probiotics)
Introduce all tastes, aromas, textures and colors possible in your meals
Detox by minimizing animal food intake for a few days
Rotate between days of high protein, high fat and high carbs
Avoid foods containing hormones, pesticides, chemical additives, sugar alcohols, artificial sweeteners and fructose
Do not eat carb foods alone
Avoid wrong food combinations such as:
Grain and sugar
Starch, fat and sugar
Nuts and grain
Carbs and alcohol
Exercise regularly during the undereating phase
The Warrior Diet incorporates special eating cycles that turn on dormant genes, known by scientists as “thrifty genes”, which improve food utilization for energy. It is the only diet today that methodically separates between AM foods and PM foods, and thus triggers a biological mechanism that forces the body to burn fat, build muscles and boost energy.

Note that the human body is better adapted to primal sources of food, that were available to the human body early on in the food chain evolution, such as fruits, greens, legumes, roots, nuts, seeds, fertile eggs, marine food and raw dairy rather than to later food sources, such as grains, farm animal meats, pasteurized milk products and chemically loaded processed foods.

The Warrior Diet’s goal is to create a lifestyle that mimics the old fashioned way we were primarily predestined to live…

The future of all diets lies in the past evolution of all humans



Organize a diet of this type will not be easy but I'll try too :D


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 Post subject: Re: Up to me?
PostPosted: Wed Nov 18, 2009 3:43 am 
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Rabbit
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Joined: Fri Jul 10, 2009 4:00 am
Posts: 47
Location: Venice, Italy
I'm back!

Then the 8x8 workout nearly killed me... when I do think it will take up mass because it is not bad. :twisted:

The warrior diet is too difficult to follow. :lol:

These days I'm doing a lot of cardio.
I'm doing boxing with a friend. :boxer:
As for the diet will try to do ... 3 days normal calories the other 4 fewer calories. :wink:

I realized time was wrong the title of the topic.
Oh well patience. :lachmal:


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 Post subject: Re: Up to me?
PostPosted: Thu Nov 19, 2009 1:58 am 
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Rabbit
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Joined: Fri Jul 10, 2009 4:00 am
Posts: 47
Location: Venice, Italy
I bought the thermogenic!
I will try to eat 3 capsules 30 minutes before breakfast and 3 capsules before a workout. \:D/

I wanted to buy but also carnitine had no money.
:crybaby:


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 Post subject: Re: Up to me?
PostPosted: Thu Nov 19, 2009 3:49 am 
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Rabbit
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Joined: Fri Jul 10, 2009 4:00 am
Posts: 47
Location: Venice, Italy
I read that tempeh contains much carnitine.
Yeah!! :D


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