mardi 9 septembre 2014

Lazar Angelov



Name: Lazar Angelov
Height :6”0 (180 cm)
Weight 195 lbs (88 kg)
Body Fat: 4-5%
Legit 18 inches arms
Date of birth: September 22nd, 1984
Birthplace: Sofia, Bulgaria 





Lazar Angelov Workout Routine


"I don’t have a specific schedule; I train often and heavy. I rest from 2 to 4 days a month. I like basic exercises and heavier weights – this is the only way for a natural athlete like me to maintain decent size. Most people don’t train often, because they are afraid they might overtrain, but I would rather overtrain than feel like I haven’t trained enough. Here is how my split is set up:




1st Day: Chest/Abs

  • Flat Bench: 4 Sets × 8 Reps
  • Incline Bench: 4 Sets × 8
  • Decline Bench: 4 Sets × 8
  • Pullovers: 4 Sets × 12
  • Hammer Press: 3 Sets × 12
  • Dips: 3 Sets × 12
  • Weighted Sit Ups: 4 Sets x failure
  • Hanging Leg Raises: - 4 Sets x failure
  • Side Bends: 4 Sets x failure
  • Side Crunches: 4 Sets x failure

2nd Day: Back/Traps/Forearms

  • Bent Over Row: 4 Sets × 8 Reps
  • Deadlift: 4 Sets × 8
  • Pulldowns: 4 Sets × 12
  • Pull Ups: 4 Sets × 12
  • Cable Row: 4 Sets × 12
  • Shrugs: 6 Sets × 10
  • Standing wrist curl behind back: 4 Sets x failure
  • Reverse barbell wrist curl over bench: 4 Sets x failure

3rd Day: Delts/Abs

  • Military Press Behind The Neck: 3 Sets × 8 Reps
  • Machine Press: 4 Sets × 8
  • Lateral Raises: 4 Sets x 10
  • Weight Plate Front Raises: 4 Sets ×10
  • Front Raise: 4 Sets × 10
  • Reverse Pec Deck: 4 Sets × 10
  • Reverse Fly’s (on incline bench): 4 Sets × 12
  • Weighted Sit Ups: 4 Sets x failure
  • Hanging Leg Raise: 4 Sets x failure
  • Side Bends: 4 Sets x failure
  • Side Crunches: 4 Sets x failure

4th Day: Triceps/Biceps/Forearms

  • Close Grip Bench Press: 4 Sets × 8 Reps
  • Tricep Pushdowns: 4 Sets × 8
  • EZ Bar Skullcrusher: 4 Sets × 10
  • Cable Kickback: 4 Sets × 12
  • EZ Bar Curl: 4 Sets × 8
  • Wide Grip Curl: 4 Sets × 8
  • Hammer Curl: 4 Sets × 8 Reps (each hand)
  • Concentration Curl: 4 Sets × 12
  • Standing wrist curl behind back: 4 Sets x failure
  • Reverse barbell wrist curl over bench: 4 Sets x failure

5th Day: Legs/Abs

  • Squats: 4 Sets × 12 Reps
  • Squat (to bench): 4 Sets × 12
  • Bulgarian Squat: 4 Sets × 12
  • Quad Extensions: 4 Sets × 16
  • Stiff Leg Deadlift: 4 Sets × 12
  • Leg Curls: 4 Sets × 16
  • Glute Kickbacks: 4 Sets × 20
  • Calf Machine Raises: 4 Sets × 20
  • Seated Calf Raises: 4 Sets × 20
  • Leg Press Calf Raises: 4 Sets × 20
  • Weighted Sit ups: 4 Sets x failure
  • Air bike: 4 Sets x failure
  • Side Bends: 4 Sets x failure
  • Barbell Twists: 4 Sets x failure






Here is the abreviated version for douchebags around here!

Lazars Arms & Ab Workout:

Triceps:
  • Close grip bench press with drop set
  • Tricep cable pulley press down
  • Single arm cable pulley pull downs
Biceps:
  • Ez-Barbell bicep curls
  • Wide grip cable pulley bicep curls
  • Rope cable pulley bicep curls
  • Laying straight bar cable pulley bicep curls
Abdominals:
  • Decline seated ab crunches with plate / drop set with no plate
  • Hanging knee raises (left, center, right, centre, repeat)
  • Roman chair alternated leg raise>knee raise
  • Standing Dumbbell oblique crunches
  • Barbell behind neck twists
  • Side plank ups with dumbbell

Cardio Workout?

"Pretty much I try to avoid cardio, but in general I like aerobic exercises. Cardio causes me to lose a lot of muscle mass. Usually I would switch between HIIT and regular cardio, but I do those very rarely."




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

Bulking Diet:

"I bulk during the winter, when my body fat % goes to about 10-12% and I lift very heavy in order to be able to gain at least a couple of pounds of clean muscle mass." 


"Since my body type is somewhere between ectomorph and mesomorph I have a pretty fast metabolism and I don’t limit myself on food when bulking. I just follow a couple of important principles, the most important one of which is to take 30 gr protein every 2 hours, combined with complex carbohydrates."



Cutting Diet:

"I begin with stopping carbs intake in the afternoon. Then I start carb cycling and during the last days of the period I completely cut any carbohydrates."







His 3 tips for someone looking to reach their goal physique

  1. To be patient – “Rome wasn’t built in a day”
  2. Staying consistent with both your diet and training routine
  3. Never giving up no matter the obstacle that is placed in front of you

Favorite Quote:

To achieve what others won’t, you have to do what others don’t!



Lazar Angelov is an inspiration for all of us weight trainees. 
The perfect blend of mass, lean muscles, and symmetry.
 Sports a physique ala golden era of bodybuilding.
The Arnold era when bodybuilders had tiny waist instead of the ugly insulin & GH guts sported by todays bodybuilder.
And even more importantly, he is an awards winner in Natural Bodybuilding Championships.




http://www.lazarangelov.com/biography.html
http://www.lazarangelov.com/
http://cutandjacked.com/Workout-Routine-Lazar-Angelov
http://www.cutandjacked.com/CutAndJacked-Interview-Lazar-Angelov
http://www.simplyshredded.com/lazar-angelov.html
http://www.unleashedbeasts.com/beasts/lazar-angelov-from-the-army-to-bodybuilding/
http://www.aestheticworld.com/training/musclebuilding/lazar-angelov-arms-abs/
http://www.allstarworkouts.com/lazar-angelov-workout/

http://nattyornot.com/lazar-angelov-natty/
http://irongangsta.blogspot.ca/2013/04/is-lazar-angelov-natural.html

1 commentaire:

  1. Hey....friends I m from India...i m big fan of your lazar Angelov..bro..

    RépondreSupprimer

Your comments are always appreciated

LinkWithin

Related Posts Plugin for WordPress, Blogger...