Mr. Olympia 1992

Shawn the man!

Evan Centopani time

Træningen i dag

1. Thigh Extensions
5*12/12/12/12/12
280lbs (Still going strong)

2. Front Squat
4*10/10/10/10
50kg (Målet her var 10*10 men havde simpelthen ikke energien til det, prøver igen om 4 dage)

Giant set m. Lunges, Dragonflags & Ab Wheel Rollouts
Lunges
3*8/8/8 (hvert ben/each leg)
19,5kg
Dragonflags
3*14/14/8
Ab Wheel Rollouts
3*12/12/8

Vænner mig stadig til det nye program, volumemæssigt er det hårdere og jeg skal lige have mine tanker omkring det samlet så jeg er mentalt klar til at udføre det fysisk.

Shawn Ray & his nephew Marlon Jr.

"The stomach vacuum pose is a lost art in today's big time bodybuilding competitions. I haven't seen anyone do it on state in a very long time. It was my most impressive and memorable pose and I always ended my posing routine with it. But bodybuilders of today have such big muscular abs that they can only hang out. There's too much to suck in. But even they could learn to vacuum by practicing it. After all Mike Mentzer had a decent vacuum pose and he did Roman Chair sit-ups with a 50 pound plate. Certainly someone without too much waistline muscle could get a good vacuum if they practiced. Even more so if your waist is already small. here's how: There are 4 positions to do the vacuum in, each one more difficult than the one before. Easiest is lying with your head downward, such as on a traction table. I have one that declines down to 30 degrees and it is easiest to puss your stomach in because gravity gives you a boost. Years ago I hung upside down with gravity boots and found this to be the easiest position of all for vacuuming.

Next in difficulty is lying flat on your back. Completely exhale, forcing all the air out of your lungs, squeezing your abs at the end of the exhalation to get all the air out. Now instead of inhaling, suck your stomach in so far that you eventually feel like it is touching your spine! This is best done on an empty stomach. Practicing vacuums when you are hungry is an excellent means to get your stomach smaller and retard hunger as well. After you suck our stomach in, put your finger on the bottom of your ribcage and lift up and suck in some more. Hold it as long as you can safely. Don't go overboard and pass out. This is really a yoga "Panayama" technique for breath control. I was able to hold a stomach vacuum for almost a minute when I competed in the 1970s.

Next step is to do the stomach vacuum with hands on your thighs, bending over forward. Exhale completely and suck your stomach in, Hold it........... longer and longer ....... Good.

Now you are ready to practice vacuuming with your hands behind your head. If you are a competitor, this is a great way to attract attention. When the judges call for the abdominal pose (in which the hands are in the same position) hit the abs hard with hands behind neck, then vacuum quickly, then go back to the ab shot.

Doing vacuums may bring home the realization of how important the serratus muscles are for all poses with arms overhead. Dumbbell pullovers lying across a flat bench was what helped me develop my serratus and ribcage.

Stomach vacuums won't do much to develop your abs, that takes leg raises and crunches. What it will do is give you greater breath control and help you decrease the girth of your gut." - Frank Zane

Noget Tom Platz!











Quadzilla aka Paul Demayo vs Tom Platz

Cinderella Landolt

Dennis James

Bent over ROWS !!!

Rowing movements are critical for building thickness in your back, as well as providing very strong stimulation to the biceps, brachialis, and forearms. They are the greatest exercise for building upper body mass because of the tremendous amount of weight that can be handled.

Yates rows are named in honor of their founder, Dorian Yates. He has invented a means to work the b
ack more completely and with greater weight than ever before possible. Traditional barbell rows are performed with an overhand grip, but Dorian has discovered that by taking an underhand grip and remaining more upright more weight can be used. This technique also targets the back more completely as it allows for greater involvement of the trapezius and lower lats. The underhand grip also allows more indirect training of the biceps than is possible with an overhand grip.

To perform a Yates row, hold the bar with an underhand grip, with hands between just onto the knurling of the bar and shoulder width (experiment to see exactly what is most comfortable and effective for you). Bend at the waist to approximately a 45 degree angle and raise the bar to a point between your navel and beltline.

Again, IT IS CRITICAL TO PROPERLY WARM YOUR BACK UP FIRST TO AVOID INJURY WHEN USING THIS TECHNIQUE!

Cheating ... Although we do not advocate sloppy form but if you do start to get sloppy on your positive reps are you should still do good, slow, strict movement on negatives. The reason you are cheating is to allow more weight to be used on your negative rep, thereby maximizing your muscle growth. If you do not do a good, strict negative rep, you are only defeating the purpose of your cheat movement.

4. Træningspas

1. Squat
9 sets * 10 reps
50kg->60kg->70kg->80kg->90kg->100kg->110kg->60kg->60kg

2. Wide Leg Press
3 sets * 10 reps
120kg

3. Romanian Deadlift
5 sets * 6 reps
50kg->70kg->110kg->70kg->70kg

4. Standing Dumbbell Romanian Deadlift
8 sets * 10 reps
19,5kg->21,5kg->24kg->27kg->31,5kg->35kg->24kg->29,5kg

5. Knees to side (hanging in pull-up bar)
2 sets * 10 reps

6. Side Twist (hanging in pull-up bar)
2 sets * 8 reps

7. Dumbbell Oblique Side-bend
5 sets * 8 reps
27kg

Arnold 'angiveligt' som 19-årig

Danny Padilla aka The Giant Killer