ROUTINE AND CALF SIDE WITH BERNARDO CARDENAS, THE MONSTER MARCH

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FROM BOLIVIA TO LATINO MD
Luis Bernardo Cardenas

No I started training because I wanted to improve something in particular, was that I got to be a bodybuilder. Many years ago by chance I saw a video of my uncle NPC and really loved what I saw, from that moment I knew what it really was for me and was willing to achieve. MMA I like quite well.

Volume 6 liters of water approximately per day because it is discovered that what is good for my body.

There are people who want to get first to the gym and train, the first thing I would have to know that person is you want to achieve training, if simple improvement in the appearance or enhance some other sport, some form of physical or bodybuilding .

I would recommend that person to take it with humility, with a lot of discipline and be patient too. I am a supporter of the old school (but that does not mean it will work at all).

Bodybuilding is something difficult time, take long to improve and get what you really want; I think it takes years and even decades before reaching the peak of your career, I would like the world to know the sacrifice that is being bodybuilder.

I do not spend no time to cardio, apparently in the years just needed to do cardio the last 15 days before a major championship.

My routine Calf:

-Product Jump- rope 10 minutes

Smith machine -Burritos: 4 x 30

Twin-machine, sitting: 4 x 30

I made a term stretching

MI ROUTINE TO ENHANCE THE SIDE OF THE BACK:

-Dominadas: 4 x 10

-Remo Dumbbell: 3 x 10

-Remo With bar, hand changed: 3 x 10

-Remos Stick “T” with hands close together: 3 x 10

I wish to greet my brother and trainer Luis Angel Pinto, greetings to my best friend Diego Yoshisaki, Zambrana Carito my girlfriend, my sainted mother, my brother and sparring partner the great athlete Pablito Herrera and his wife, the whole MM Team, greetings to all athletes iron Muscular Development South America and Latino, God bless. Anadroxyl online

OLGA Maria Morales, CHAMPION OF ARNOLD CLASSIC AND COMPETITOR OF MEXICO BY TEAM cuaima, MD SPEAKS FOR LATINO

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HOMETOWN:

Mexico City, Federal District.

How did you feel NOW THAT competed at the Arnold Classic?

I would distinguish three stages: before, during and after competing. Before competing had a mission, which was to bring Columbus working years of effort and dedication and display it in a few minutes in front of a completely foreign public.

During the competition I was completely focused on the development of it, I can even highlight was the first competition in which I did not feel anything nervous, I was involved in a truly professional environment.

Well, after competing I felt completely calm, satisfied to have carried out the mission I was given and everything was in “shock” for having obtained the highest medal in the most important event at the amateur level. I just could not believe it, since it was the first time competing in an international event, the event Amateur maximum level and had also won the Absolute, simply indescribable.

Remind CATEGORY IN WHICH competed at the Arnold:

Figure C Class (up to 1.63m) and Overall Figure

DID YOU KNOW THE TRIUMPH would get? Did you ever doubt?

I had no idea what might happen, the only thing that was certain was that I had to give my best and take this great opportunity, may not be repeated. Of course, no doubt their own ability, but consider all the possibilities, for example, I faced competing high level, even international national champions that already had experience and worldwide recognition, so being compared to them It represented a challenge and I demanded a great competitive level.

At no time did I feel nervous, on the contrary, I felt very committed. No room for nervousness.

HOW DO YOU FEEL FOREIGN COMPETITION? Too tight?

You could describe the competitive abroad with “another level”. The competitors were world-class and well-known abroad. Many of them had already participated in the event, even won in its category. On the other hand, some arrived with a team that was there to support them, which handled all the details facilitating the participation of their athletes. Everything looked quite professional.

HOW IS YOUR WEEKLY TRAINING SCHEME?

It depends on the season in which I am, for example, I can work isolated muscle groups once a week, while working in another season with upper or lower body circuits. I also do stretching and flexibility sessions.

With regard to soil include cardiovascular exercise throughout the year, whether in season and out of season competition.

MAIN SOURCES OF PROTEIN:

Animal protein: chicken, fish, beef and egg

Vegetable Protein: Almonds, walnuts, peanuts and plums

Sports supplements

CARB MAIN SOURCES:

Cereals and cereal: Oats (my favorite cereal) rice and wheat pasta. Corn tortilla

Fruits and nuts: Grapefruit, Strawberry (my favorite fruit), papaya, pineapple, apple and banana. Prunes and blueberries

WHY PRACTICE THE FITNESS AND NO OTHER SPORT?

Both Bodybuilding and fitness, are the basis of other sports. I could not imagine a sport that did not include strength work, strength and elasticity, accompanied by an eating plan that favored not only your athletic performance, also your appearance. I found the Fitness all the elements necessary for desempeñarme as an athlete and be completely happy with it,

Who trains you?

My training is in charge of D.E. Adrian Chavez, who has been with me since I started in the competitive field. From this year, we decided to work together with my nutritionist Lic. Octavio Servín who strategically planned participation in Arnold. The result of this great alliance was the triumph. The perfect blend could only have had a great result. In this new era as an athlete IFBB PRO Figure, we continue to work hard as a team.

WHAT IS THE MUSCULAR GROUP HIGHLIGHTS IN YOUR PHYSICAL THINK?

Definitely my shoulders are huge; my back also plays a fundamental role in my figure and are the muscle groups that I like to train.

SHOULDER ROUTINE:

Shoulder training is a joy that I enjoy most once a week …

Shoulder. Exercise Sets Reps
Dumbbell press. April 12
Dumbbell lateral raises. April 12
Arnold Press. April 12
Barbell military press. April 12
ROUTINE FOR BACK:

Back. Exercise Sets Reps
Pulley milestone behind the neck. April 12
Pole with triangle in front. April 12
Remo pulley on floor 4 12
Deadweight April 12

DO YOU THINK YOU HAVE GENETIC paved the way O TE cost WORK?

I must confess that I’m pretty lucky in terms of metabolism is concerned, my eating plan is rather noble with my intake of carbohydrates and protein, my figure is not affected by drastic increases fat or body mass.

Well, regarding my anthropometric characteristics is relevant to say that being thin and have a unique breadth in back and shoulders, in effect have given me the way.

ALREADY you ordained your own family? IN CASE IF SO, IS IT DIFFICULT COMBINATION FITNESS-FAMILY?

My marital status is still single, but as far as family is concerned, the combination was quite skeptical at first because my parents realized that practicing a sport, but the meaning was not entirely clear. Issues such as diet, training time, changes in behavior, generally the radical change in lifestyle and the acceptance process were part of the process of acceptance that my family, friends and I went assimilating successful and unconditionally.

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EAT WELL AND EXERCISE YOUR BACK EVAN Centopani

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By Ron Harris

“I DO NOT LIKE THE RED MEAT …”

Some of the best pros like Jay Cutler and Branch Warren are known to eat red meat several times a day, both in season and out of season. Evan Centopani is not a fan of meat and not just not to hurt the cows.

Every time I eat meat I feel bad, it gives me heartburn and laziness; I just do not like most of the time. I know it’s an excellent source of protein for bodybuilders, but it goes much better with other easier to digest, such as fish or chicken meals. I was surprised to learn that Jay Branch and seldom do not eat vegetables.

Vegetables help you digest protein and are packed with nutrients that help you maintain good health or better. Child hated vegetables, but as I got older and getting fully into the building, I discovered how important they are for nutrition. I urge you, friends, to eat vegetables.

DIVISION OF TRAINING WEEK:

DAY 1: Quadriceps

Day 2: OFF

DAY 3: Chest and triceps

DAY 4: Back

DAY 5: REST

DAY 6: Femoral and calves

DAY 7: Biceps and shoulders

DAY 8: REST

BACK TO BASIC ROUTINE:

Pullovers: 3 x 10-14

Dominated Assisted: 3 x 10

Milestones barbell: 2 sets of 8-10 and a series of 12-15 reps

Remo close grip: 2 x 10-12 last set to failure

Deadweight: 3 x 8-10

Evan always makes 3-4 warm-up sets with deadweight or milestones with bar before starting with heavy loads.

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CARLOS CASTRO TEACHES US HOW TO BUILD A DENSE BACK

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Fernan Flavio Romero, MD Latino correspondent in Argentina

Hi Jack, tell us what exercises should not miss to have a thick back:

What question..! Interesting … To have a dense back on top training must be addressed in different ways.

To start a routine so you can not miss is an exercise called Pull Over, in itself it is a conditioning exercise around the upper body. My routines are always different, let’s see …

Series 1: in general we started a series of pull over 15, 12, 10, 8 to rise as we go down the repetitions

Series 2: if we density, barbell rowing chest without support, supinated and make a pyramid of 12, 10, 8 and 6 reps. This last weighing long as no slouch column.

Series 3: with the back and hot, dorsal back with very heavy open grip, assisted in the last two repetitions; While preserving the perpendicular form, which lower the bar, chest up and do 4 sets of 8 reps

To close an exercise pulley rowing sitting down, without bending the back with long trip to maximize the elongation of the spine, in superset high dorsalera, broad-shouldered with pronated grip and bringing the bar to the chest 3 x 8 with assistance from a training partner to keep it the embodiment.

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How many times a week to work a shoulder recommend:

A good back routine is appropriate every 7 days. You need to recover for the next beat.

Can you talk 3 basic exercises for lower back ..?

Lower back depends on what is meant by it … You mean insertion in the lumbar spine? The famous tree …

1-Year with high dorsal triangle pumper. Always pushing the dorsal chest out well without flopping back Note: No help with the lumbar.

2-Domindas parallel grip, bringing the chest up high

3-barbell rowing or T always carrying the dorsal elbows tightly closed not to involve the posterior deltoid. Those are my favorites

Tell us your routine back:

A routine back mine type (half crazy) …

Dominated load: 4 x 8

Superset dorsal neck with barbell: 3 x 10 without rest between exercises

Dumbbell saw 4 x 8 or 3 x 8 with 60-70 kilos

Remo superset low pulley and Pull Over: 3 x 10-12 reps

And if there is a term energy Remo arrillado a pulley arm: 3 x 20
c21 225×300 CARLOS CASTRO TEACHES US HOW TO BUILD A DENSE BACK photo

Digress, tell the next international tournament to be held in the city of La Plata …

The City of La Plata, 2012 Copa is an independent event, without control, with its own rules. This idea is an alternative to form a calendar apart from the FAM, people agreed with the AFCA-FAC-League Bodybuilding and independent organizers. We have the support of the Municipality of La Plata, via E-Sports whose director is Professor Christian Jorgensen, the Coordinator is Mrs. Cecilia de Castro Montenegro and I am in charge of public relations.

In an initial idea was a provincial event, but due to the call became an international event and also took participation people of the Province of Buenos Aires. Already confirmed the invitation 30 athletes ALBA Bolivarian Venezuela Building, Cuba people 20 athletes, 10 athletes from Colombia, Dominican Republic, Nicaragua, Paraguay people of the WFF headed by Ruben Rodriguez Pibe, and by the Lord NABBA Victor Moro; Nacho Torres gave the “Ok” to bring athletes from Uruguay, people of Mar del Plata and Mauro Aguiar Team Vampire, The Lion Team Cristian Gomez, Osmar Portilla and his team of Solid Body of the city of La Plata. In the Castro Team I will present no less than 15 athletes, that is hopefully far exceed the 100 participants.

Where it will develop in the Teatro Coliseo Podesta. Calle 10 # 733 between 46th and 47th Streets City. An excellent and Centennial Theatre with capacity for 500 people seated in comfortable and luxuriously facilities suitable for athletes.

We also have the support of the Municipality of the City of La Plata with 80 lodges in the Great Republic of Children.

The idea of ​​registration was in its beginning at 14 hours, but depending on the turnout of athletes took 10 am and will start at 14 hrs. It plans, if necessary, make the event into two days.

Trophies are allusive paintings to the city to the top three in each category, medals from fourth to sixth supplement gifts and clothing for the top three cash prizes for male confirm Overall, ladies bodybuilding and fitness. Really it is going to be an event of the highest level, with much foreign presence. All made with genuine resources lung, not tainted money or traded shady porn. There goodwill when things are done and that is our goal and that of all those who wish and desire a better bodybuilding.

First thank the sponsors and others who go calling slowly. Thanks to the many athletes who support us, many look askance.

Hopefully the day of the facts to realize he’s actually passing through transparency, were many years of lies, we can not change the month. Anadroxyl online

 

Martin de la Cruz, PERUVIAN TALENT

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GENERAL:
Name: Martin De la Cruz Miranda

HEIGHT: 1.67 mt

WEIGHT: 75 Kg.

ORIGIN: Peruvian

MARTIN, as I INICIAS in bodybuilding:

It was a decision I made at a very young age, in fact the character always helped calm and focus that was (unusual for my age), which was necessary to assume the responsibility that merited. I was very excited to win the Absolute Championship Mr. Chimbote my district at the age of 18, and because I faced at that time who were my influences, my local idols. One thing leads to another, the purpose was to define and clarify the objectives. We always went for more.

INFLUENCES or inspiration:

Not necessarily an athlete inspired me, inspired me a team, to be exact the Team Hoyt. Dick Hoyt and his son Rick and though not bodybuilders, have precise and forceful message: Yes, you can! This for those who practice high performance sports and strive day after day to achieve significant gains.

Do we describe a day in your diet?

A typical day a few weeks before a competition:

7:00 a.m.: protein smoothie isolated glutamine + BCAA +

8:00 a.m.: 8 omelet clear, 2 egg yolks + oats

12:30 am: 200 grams of grilled chicken, brown rice

4pm: 8 omelet clear, 2 egg yolks

7:30 pm: 200 grams of grilled chicken, steamed vegetables

10:30 pm: I shake casein + glutamine + BCAA

cruz4 Martin of Martin de la Cruz, PERUVIAN TALENT photo

Last championship:

My last competition was the South American Championship in Caracas, Venezuela (September 2011) welterweight champion 75 kilos.

TODAY:

I am currently in the final weeks of my preparation for the most important tournament of my career, Arnold Amateur.

LATER:

Arnold post and then the rest of rigor, venture evaluate competency as Senior World in Ecuador and Arnold Europe.

BACK TO TELL A ROUTINE:

No warm-up sets are included

Dominated by weight: 4 x 10-15

Deadweight: 4 x 8-12

T-bar rowing 4 x 8-12

Pulldowns with narrow grip: 4 x 10-15

cruz5 Martin of Martin de la Cruz, PERUVIAN TALENT photo

SKILLS AND OBTAINED PLACES:

Ibero-South American Champion (Junior) – Guatemala, Guatemala, 1998

I had an early retirement in 2001 and resumed training in 2007

South American champion (Bodybuilding Classic) – Sao Paulo, Brazil, 2008

South American champion (Bodybuilding Classic) – Lima, Peru, 2009

South American Champion (Senior) – Caracas, Venezuela, 2011

9 times National Champion in different categories and weights (Junior, Classic and Senior)

THANKS:

A God that a thousand and one ways expresses its propensity to empower, inspire and guide those who trust in him. My life and my career I dedicate to God.

FINAL WORDS:

No tricks, no magic, no shortcuts; there is only work, dedication, effort, determination, commitment and work. My gratitude for the great champions who taught us that and my gratitude to all my family, my girlfriend Laura and my friends that one way or another make me feel and know that this is not an individual sport, but a team sport where everyone plays an essential activity. We are a team. We are always a great team.

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TAKING FORWARD THE BACK AND SHOULDERS OF BRANCH WARREN

branch-warren-384x395By Ron Harris with photos by Per Bernal

 

In this brief report we focus on the areas that Branch Warren has had to invest sweat and effort to balance the proportions of your physique, many people talk about their incredible legs, but now Branch tells how routines has taken no such prominent parts as are its amazing legs …

 

“At first I needed to add, build mass in my back before increasing my lats. Today I feel good with my back, very hard for years to get these results getting exercised.

It was worth the effort because as Phil Heat, I have little need to put my collarbone and upper body at the level of my legs … ”

 

ROUTINE FOR BACK

 

Pulldown or milestones from high pulley with open grip:

 

150 lbs x 15, 15 x 200 lbs (heating)

340 lbs x 20, 15 x 340 lbs 340 lbs x 10

 

Slash T:

 

10 reps with 6 discs (weight to account)

10 reps with 4 disks

10 reps with 3 discs

 

Pulldowns or dumbbell zerruchos:

 

8 reps with 120 pounds (heating)

200 lbs x 10 x 9 200 lbs

 

Seated cable rows:

 

300 lbs x 15, 15 x 250 lbs 220 lbs x 15

 

Cybex machine seated row:

 

3 x 20 (weight to account)

 

Peck deck invested:

 

3 x 15 (w consideration)

 

Dead weight:

 

315 lbs x 20 reps (repeated 3 times for a total of 60 reps)

SHOULDER ROUTINE

 

Military press his chin, sitting:

135 lbs x 12, 12 x 225 lbs 315 lbs x 12, 12 x 315 lbs

 

Dumbbell side openings:

 

35 lbs x 15, 40 x 12 lbs, 50 lbs x 12, 60 x 12 lbs

 

And descendant way: 60 lbs x 10 45 lbs x 10, 30 x 10 lbs

 

Front raises with dumbbell sitting:

 

20 lbs x 20 reps, 40 lbs x 15 60 lbs x 8 reps

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ROUTINE FOR BACK BY LUIS COLON, THE MONSTER OF THE MONTH OF NOVEMBER

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From Puerto Rico to Latino MD by Luis Colón

Height: 1.75 meters.

Weight in competition: 102 kilos

Inspiration: Dexter Jackson and Flex Wheeler

Office: Physical educator with a Masters in physical fitness

ROUTINE FOR BACK:

Milestones with dumbbell or zerruchos: 5 x 15

Milestones with bar: 5 x 15

Milestones with cable or oars: 5 x 10

Milestones with high pulley in front: 5 x 10

Plans 2012: compete in NPC National

Thanks: would like to thank my wife, daughter and family, who have always supported me in this sport

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ROUTINE FOR BACK WITH THE MONSTER OF THE MONTH OF OCTOBER

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BY Luis Santiago market

WEEKLY TRAINING

Day 1: chest and biceps

Day 2: legs

Day 3: back and triceps

Day 4: shoulder and trapezoids

Day 5: legs and calves

Day 6: a touch of day 1,3,4; serian 2 exercises of each circuit

ROUTINE FOR BACK:

Remo cable: 5 x 15

Dumbbell row: 5 x 10

Rowing machine t 4 x 20

Pull down front: 6 x 10

Rear pull down: 6 x 10

Pull up: 4 x 20

Lower back: 5 x 25

CARDIO:

45 minutes at 6 am and 45 minutes at 8 pm

POWER:

7 am: Cup of oats in water, 8 egg whites.

9:30 am: 1 serving of chicken breast and 1 baked potato

12 noon: 1batido of protein in water

2:30 pm: 1 fish fillet and 1 cup of rice

5 pm: 1 fish fillet, 1 cup of broccoli

7:30 pm: 1 fish fillet, a cup of broccoli

10 pm: 1 shake of protein in water

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SO EXERCISE YOUR BACK AND LEGS TREY BREWER

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BY Trey Brewer

William Trey Brewer was born on July 24, 1985. In 2005 it won third place in the heavyweights in the NPC Teen Nationals, for the 2006 wins all of the NPC Excalibur. Its height is 1.80 meters. By then he was quickly signed to a prestigious brand of supplements.

Here some schemes of your workouts for back and leg:

“I usually do 1 or 2 for each exercise warm-up sets”

ROUTINE FOR BACK:

 

Mastered: 4 x 1 0

Milestones with cable: 4 x 10 (Fourth series to failure)

Dead weight: 5 x 5

Milestone with bar: 4 x 10

Pullovers: 4 x 15

Lifts for lower back: 4 x 10

LEG ROUTINE:

 

Extensions: 4 x 20

Squat front: 4 x 10

Hack squats: 4 x 10

Leg press: 4 x 20

Shenanigans: 3 series to the judgment

Deadlifts with rigid legs: 4 x 15

For leg curl, seated: 4 x 15

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ROUTINE FOR BACK, BY JUAN CARLOS GRAHAM ELIZONDO

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TECHNICAL DATA:

Mexican. 90 kilos. height: 1.78

Bodybuilding is my whole life, my passion…

MY WEEKLY TRAINING SCHEME:

My weekly training is 1 muscle group per day, usually starting with one large as leg, chest or back, then one medium and final small as triceps and biceps. For example:

Monday: chest

Tuesday: back

Wednesday: leg

Thursday: shoulder and trapezoids

Friday: triceps and biceps

So I’m rotating on the weekdays either break maybe 2 days of it, say Wednesday and Saturday of rest.Depends on what stage is.

Before a competition I’ll first removing saturated fats, then sugar, leaving only proteins and complex carbos; This’ll doing perhaps monthly or probably more time to be changing, but without losing muscle. Supplementation is Smoothie of protein, creatine, glutamine, amino acids and vitamins.

EXERCISING YOUR BACK:

A routine of back which I normally do is…

Milestone open back: 5 x 20, 15, 12 and 10

Seated pulley rowing: 4 x 15, 12, 10, 10

Remo bar: 4 x 12 and 10

Dumbbell row: 4 x 12

Remo bar t: 4 x 10, 8

Closed milestone: 4 x 12

I do cardio only 15 weeks before my main event, beginning the first week with 20 minutes. I’m going up 5 minutes each week up to 45 minutes and I keep it up before the event, then upload to 50, 55 and last 60 minutes. This in an elliptical or walk with tilt and good step, holding a heart rate of 65%.

TO CLOSE:

I thank God for giving me the opportunity every day to do what I love most; I like living it and of course my wife, who supports me and I hold in this that is so hard for her. My brother Luis José which was also of great inspiration and UQ, he also competed and continues to dedicate to this. My parents have been guidance and unconditional support in all of my crazy and my coaches who have helped me to reach the 100 to my skills, thanks to Antonio Díaz.

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