Weightlifting Program With Loads

Day One - Tuesday

Back Squat - Work Upto 160kg over cycle by using – 3x2

Progress by 1 kilo weekly till end of cycle then test.

Snatch Positional With Bar Into Full Movement

C&J Positional With Bar Into Full Movement

Day Two - Thursday

Snatch Positional With Bar Into Full Movement – 5x1 - 80kg

C&J Positional With Bar Into Full Movement – 5x1 – 100kg

Kang Squat – 60kg Increase By 2,5kg Until Reach 80kg

Flexibility Work

Cardio – 30 mins

Day Three - Friday

Front Squat - Work Upto 130kg over cycle by using 3x2

Progress by 1 kilo weekly till end of cycle then test.

Flexibility Work

Day Four – Saturday

Snatch – 3x1 – 95kg – Increase By 1 Kilo Each Week Leading Upto Last Week Before Comp

(8 Kilo Gain Predicted)

C&J – 3x1 – 116kg – Increase By 1 Kilo Each Week Leading Upto Last Week Before Comp

(8 Kilo Gain Predicted)

Heavy Bench Hyper – 1x4 – B/W + (Work Upto 50kg)

Day Five – Sunday

Yoga

Speed Drill

Conditioning Work

Flexibility Work

Cardio 30 mins

Diet Plan Series One

Meal 1

Cup of orange juice

2 Cup Cooked Porridge

2 Eggs Any style

1/4 Cup Milk

Meal 2

1/2 Cup Pineapple

6 Ounce Tuna

I Tablespoon Mayo

1 Cup of Pasta

Meal 3

1 Cup Pasta

8 Ounce Chicken Breast

1 Ounce Tomato Sauce

Meal 4 

1 Cup Pasta

Large Mixed Veg

8 Ounce Chicken Breast

1 Ounce Tomato Sauce

Meal 5

1 Banana

1 Large Potato with Butter 

8 Ounce Chicken Breast

Large Mixed Salad

Its been awhile, a long while since I posted and a lot has changed. But im back and ready to get back to it...…

so lets go into 2019 with a new buzz....

happy new year everybody....

Big Brown Bear

naim süleymanoğlu “The Pocket Hercules”.

"Zeller Curl. This curl is named after Artie Zeller who popularized it some years back, and is now widely used by New York City bodybuilders. Take a heavy dumbbell, heavier than you can curl to the shoulder in good form, and swing this weight to the shoulder. Hold the elbow against the side, on the hip if possible. Now, lower the weight, leaning back while doing so, fighting the downward movement of the weight every inch of the way. When it is down all the way, swing it up to the shoulder again and repeat... It may take a little practice to master this movement, but since Marvin feels that it is one of the very best, it will be worth a little special attention."