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  • Meestal ben ik nooit zo van het delen van gerechten of voedingsproducten. Alleen ik woon nu al een geruime tijd op mezelf, en wat ik soms best moeilijk vind is om voor twee mensen te koken. Tuurlijk is het mogelijk maar je houdt wel eens wat over of je hebt de porties niet goed ingecalculeerd.

    Wat ik tegenwoordig doe, en wat ook aan te raden is voor andere. Ik maak linzensoepen als bijgerecht, en andere producten gebruik ik als hoofdgerecht. Zo kan ik het hoofdgerecht aanpassen aan twee personen waardoor ik niks over hou. En met de linzensoep krijg ik in ieder geval genoeg binnen. Een pak gedroogde linzen van 500 gram kost rond de 2 euro dus het is daarnaast ook nog eens erg goedkoop. Ook de voedingswaarde is gewoon goed: Voedingswaarde Linzen, bereid per 100 gram., en de mogelijkheden om te koken met linzen zijn oneindig.
    Skeggǫld, Skálmǫld, Skildir ro Klofnir.

    Comment


    • Push

      Squat
      10x80kg
      10x90kg
      10x100kg
      10x110kg
      8x120kg
      6x130kg
      4x140kg

      Bench press
      10x70kg
      10x80kg
      10x90kg
      8x95kg
      6x100kg
      4x105kg

      Overhead press
      8x60kg
      8x60kg
      8x60kg
      8x60kg
      8x60kg

      Leg press
      8x150kg
      8x150kg
      8x150kg
      8x150kg
      8x150kg

      Dips
      8, 8, 8, 8, 8

      Calves raises en buik
      12, 12, 12

      Commentaar.
      Skeggǫld, Skálmǫld, Skildir ro Klofnir.

      Comment


      • 7 Ways to Fix Anterior Pelvic Tilt

        Ik post dit artikel even in mijn eigen log, omdat ik er zelf ook lichtelijk last van heb. Vooral meer ab werk verrichten.

        Here's what you need to know...

        1. Anterior pelvic tilt (APT) is common. The hips get pushed out, the ribs protrude, and the low back tightens.
        2. Think, "ribs down." Press your ribs down and brace your abs without letting your upper back round over. This is step one in eliminating APT.
        3. Exhale at the right time when lifting. This will help you depress the ribs and engage the abs.
        4. When isolating glutes, do a posterior pelvic tilt. On hip thrusts and glute bridges, tilt the hips up toward a point on the wall behind your head.
        5. Don't let the stomach sag. Keep abs braced when you're foam rolling and standing. Avoid sleeping on your stomach in a position that will exacerbate APT.




        Many lifters have bad posture. It's called anterior pelvic tilt (APT). It looks something like what you see here. Notice the waistband. The front sits lower than the back because the pelvis is tilted forward.

        What Happens With APT
        Your abs aren't doing jack except protruding and looking fatter than they really are. Also, your glutes aren't going to be able to be stimulated to their fullest because the hip flexors are wound tight, and your lower-back will be locked up.

        How can you tell you have APT? Just have someone take a shirtless photo of you from the side. If it looks anything like the photo above – abs out, glutes way back, lower back scrunched up – you need to do some posture work. If you can't use your abs and glutes effectively, good luck making consistent gains on squats, deadlifts, and the like.

        7 Ways to Fix APT
        There are six things that you need to re-think in your training and daily life to get out of APT and into a more neutral position.

        1. Pay Attention to Your Ribs
        If you live and breathe with your torso in extension, you have to get it out of extension. The quickest way to do this is to think "ribs down" on every single movement you perform, and in day-to-day living. Start right now from your chair. Place one hand on your upper abdomen and exhale through your mouth as you crunch your abs together. Feel that increased engagement? This means you're activating the parts of your core that have been asleep.

        Rib Position on the Deadlift
        When you're in APT, the deadlift set-up is going to look like the left photo here:


        For those who don't have APT, a slight lordosis (hips tilted in APT) is fine during the deadlift, but when you're already in a significant lordosis, different rules apply as it will lead to an incorrect finish. The belly button will be the closest thing to the wall and the hips will be nowhere near full extension. Not good. See left photo here:


        You're not building proper posterior-chain strength there, you're just building incredible spinal erectors.

        By cueing yourself "ribs down," you can achieve a more neutral spine (not completely flat) and bring your abs and glutes along for the ride. The finish is going to be much more powerful with the glutes actually putting in work. If you have achieved the proper hip extension, you will feel your hip flexors pressing hard against the bar. To summarize, here are comparison shots of the set-up and finish, so you can see the differences clearly.

        Rib Position on the Squat
        Keeping the ribs down also influences squat technique. Below we have the typical APT set-up and descent. It starts with a hard arch in the lower-back with the glutes tilted back.


        Hip drive out of the bottom is the key to proper squat performance. There's little chance the glutes will be the initiator getting you back up from that squat. But the low-back sure will be.
        Below is a more neutral set-up that will prime you to drive back up with the glutes.


        The cue "ribs down" will transform an anterior pelvic tilt and you'll instantly feel the difference.

        2. Breathe Right
        While proper breathing patterns are important for any training population, the breath (specifically, the exhale) is incredibly important for those battling APT. When you exhale, the ribs automatically depress. This creates the abdominal engagement you need. A sharp exhale is best done through the mouth as you approach the finish or peak contraction of any movement.

        Consider the deadlift. The exhale would begin occurring just before you reached an upright position. This will lead to everything being "set" at the finish with the ribs down and glutes engaged. However, you can't just give a lazy exhale or even a deep one with big compound movements. It needs to represent the power you're looking to maximize on each rep, but be just enough that you can quickly begin taking air back in.

        Think about blowing up a stability ball. If you take the pump out for a second, you're going to hear a distinct expulsion of air before you quickly plug it back in the hole. In this case, your body is the ball and you're unplugging for a second at the top of each rep. This will create a "hiss" sound versus just blowing air out. (Of course, not every movement will require a sharp exhale, like isolation exercises.)

        3. Strengthen Your Abs
        Add tension to the core to bring the ribs down and draw the hips back to a neutral position. For these, exhale through the mouth, but focus on exhaling the entire time through the eccentric, not a sharp exhale. If you haven't been doing these, get ready to feel your abs in a whole new way.

        Leg Lower Drill

        Deadbug Exercise

        Reverse Crunch

        4. Fix Your Hip Thrusts
        If you've got APT you'll be heavily extended through the low-back, so the glutes aren't contributing much. Therefore, the common cue "drive the hips toward the eiling" can't be expected to work because your low-back would end up doing the brunt of the work.

        Using the hip thrust as an example, the cue needs to be more along the lines of "tilt the hips up and back." This will get you posteriorly tilting the pelvis at the top and you'll actually end up feeling the glutes and keeping stress off the low-back.

        Think of the point on a wall behind your head while you're hip thrusting (or doing a glute bridge) and drive your hips toward that point. Below is a photo comparison of a hip thrust that is NOT actually using the glutes versus one that is employing the cues just discussed.



        In the left photo, the belly button is the closest thing to the ceiling, employing the spinal erectors much more than the glutes. Compare this to the right photo, where you could draw a straight line from head to knees. That's what you need to shoot for.

        5. Brace Abs When Foam Rolling



        Part of the reason why lifters have a hard time getting out of an APT is because they don't think about it unless they're lifting heavy stuff. But it's the times that seem most innocuous that provide the greatest opportunity for change. For instance, when foam rolling the hip flexors and quads, it's very easy to let the stomach drop toward the floor (top photo) versus keeping the ribs down (bottom photo).

        6. Improve Your Stance
        If you're standing all day, you may be more susceptible to slipping into APT because maintaining a neutral spine can become tiresome. To combat this, avoid being in the same standing posture for too long. If you're putting your weight on your right leg, switch your stance to favor your left leg, and then stand evenly on both before going back to your right.

        One quality of APT is the tendency to slip into knee hyperextension. But when you're standing normally, the knees will be active and likely have a slight bend to them. This promotes more of a neutral posture and keeps your knees from bearing a ton of undue stress.

        7. Don't Sleep on Your Stomach
        Those in APT should avoid sleeping on their stomachs. This will only encourage more of an extension-bias and leave you wondering why your back is in pain in the mornings. It's just not comfortable for the spine to stay locked in a position it's already too far into to begin with. So sleep on your side or back. It won't be an easy transition, but it'll be worth it when you see your posture improve.
        Last edited by Aldo Raine; 06-04-2016, 13:14.
        Skeggǫld, Skálmǫld, Skildir ro Klofnir.

        Comment


        • Kan je dit permanent fixen of zal je altijd terug naar APT neigen?

          Comment


          • Originally posted by Theodore Rex View Post
            Kan je dit permanent fixen of zal je altijd terug naar APT neigen?
            Eerst nooit last van gehad. Dus ik denk dat het wel te fixen is ja. Het is ook nog niet extreem. Maar ik denk dat wat zwakkere buikspieren de oorzaak zijn bij mij. Daar geef ik nou nooit echt veel aandacht aan namelijk hehe.
            Skeggǫld, Skálmǫld, Skildir ro Klofnir.

            Comment


            • Pull

              Stiff deadlift
              8x110kg
              8x110kg
              8x110kg
              8x110kg
              8x110kg

              Bent over row
              8x90kg
              8x90kg
              8x90kg
              8x90kg
              8x90kg

              Pull ups
              10x6

              Bent over raises
              3x15x12kg

              Side raises
              3x15x12kg

              Ab rollouts
              3x15

              Commentaar.
              Prima training. Vanmiddag ook even aan mijn voeding gezeten. Er waren laatst een paar producten bij gekomen, en ik vroeg mij eigenlijk wel af wat ik nu zoal at. Blijkt dat ik zonder avondeten 4400 kcal naar binnen zit te buffelen oeps. Dus ik heb dat meteen maar even gecorrigeerd.
              Skeggǫld, Skálmǫld, Skildir ro Klofnir.

              Comment


              • Goede training weer, en damn 4400 kcal zonder avond eten.. en ik loop dan te zeuren dat ik voor m'n gevoel veel eet.

                Comment


                • Originally posted by Naruto rulezz View Post
                  Goede training weer, en damn 4400 kcal zonder avond eten.. en ik loop dan te zeuren dat ik voor m'n gevoel veel eet.
                  Kwam vooral door de amandelen. Vult naar mijn inziens niet echt, en je eet er al snel teveel van haha. Flinke calorie bommen aangezien de 150 gram die ik eet al 900+ is.
                  Skeggǫld, Skálmǫld, Skildir ro Klofnir.

                  Comment


                  • Dan tikt het zeker aan ja, tot hoeveel kcal ga je je nu houden ?

                    Comment


                    • Originally posted by Naruto rulezz View Post
                      Dan tikt het zeker aan ja, tot hoeveel kcal ga je je nu houden ?
                      3800 - 4000 kcal inclusief avondeten.
                      Skeggǫld, Skálmǫld, Skildir ro Klofnir.

                      Comment


                      • Push

                        Squat
                        10x80kg
                        10x90kg
                        10x100kg
                        8x110kg
                        6x120kg
                        5x130kg
                        5x140kg

                        Bench press
                        10x80kg
                        10x80kg
                        10x90kg
                        6x95kg
                        5x100kg
                        5x100kg

                        Overhead press
                        8x60kg
                        8x60kg
                        8x60kg

                        Leg press
                        8x150kg
                        8x150kg
                        8x150kg
                        8x150kg
                        8x150kg

                        Dips
                        8, 8, 8,

                        Commentaar.
                        Na de overhead press was ik wel aardig op. Voortaan elke avond thuis even 20x een ab rolloutje pakken in het verlengde van dat artikel wat ik deze week heb geplaatst. Even kijken wat dat doet.
                        Skeggǫld, Skálmǫld, Skildir ro Klofnir.

                        Comment


                        • Pull

                          Deadlift
                          5x110kg
                          5x140kg
                          5x170kg
                          3x180kg
                          3x180kg
                          3x190kg
                          3x190kg

                          Bent over row
                          8x90kg
                          8x90kg
                          8x90kg
                          8x90kg
                          8x90kg

                          Pull ups
                          15, 12, 10, 8, 6

                          Pullovers
                          8x40kg
                          8x40kg
                          8x40kg
                          8x40kg
                          8x40kg

                          Bent over raises
                          3x15x12kg

                          Commentaar.
                          Deze training was nog van afgelopen vrijdag. Ook een apart filmpje gezien van Elliot Hulse met Greg O'
                          Gallagher. Zijn trainingsschema de Greek god workout blijkt nogal een hype te zijn in de VS op het moment. Even gekeken wat het nu precies inhoudt. Maar het valt mij verdomd tegen. Zeker als je ziet hoe de beste man gehyped wordt in de States, en al 15+ jaren traint. Onderstaand het schema waar hij zijn geld mee verdient.


                          The Greek God Program: Day A and B switch every 2 days, 3 workouts a week

                          A
                          Incline press: 4-6, 6-8, 8-10 (3 min)
                          shoulder press: 4-6, 6-8, 8-10
                          lateral raise: 12, 10, 8, 6, 6, 6
                          Skull crusher: 12, 10, 8, 6, 6, 6 (15 s)
                          cable flies 12, 10, 8, 6, 6, 6, 6
                          calf raise

                          B
                          weighted chin up: Max 4-6, 6-8, 8-10 (3 min)
                          incline dumbell curl: 4-6, 6-8, 8-10
                          Deadlift: 4-6, 8-10, 10-12
                          reverse back pull, cable row: 12, 12, 10, 8, 8, 6, 6 (15s)
                          cable rope curl
                          calf raise
                          Skeggǫld, Skálmǫld, Skildir ro Klofnir.

                          Comment


                          • Zijn nogal veel iso oefeningen vins ik, plus waar zijn de grote oefeningen voor benen. Buiten die A en B workout om doe je niks? Als je dan 3xpw traint zou ik persoknlijk zeker niet voor zoiets kiezen. Vrij saai ook maar dat is dan weer mijn mening
                            Food is an important part of a balanced diet.
                            ~Fran Lebowitz

                            Comment


                            • Lol wat een kutschema. Geen benen, geen push-pull balans. Dat is vragen om blessures en lelijke verhoudingen.

                              Heb jij trouwens geen last van herstel met dat deadlift-volume?
                              Ik doe een gok

                              Comment


                              • Originally posted by TaraSmit View Post
                                Zijn nogal veel iso oefeningen vins ik, plus waar zijn de grote oefeningen voor benen. Buiten die A en B workout om doe je niks? Als je dan 3xpw traint zou ik persoknlijk zeker niet voor zoiets kiezen. Vrij saai ook maar dat is dan weer mijn mening
                                Originally posted by Pren View Post
                                Lol wat een kutschema. Geen benen, geen push-pull balans. Dat is vragen om blessures en lelijke verhoudingen.

                                Heb jij trouwens geen last van herstel met dat deadlift-volume?
                                Inderdaad. Ik denk dat 90% van BN wel een beter schema op kan stellen. Als ik dan ook even zijn cash flow meteen op mijn rekening gestort krijgt

                                Wat betreft de deadlift heb ik wel last van mijn herstel. Maar ik doe alleen een conventionele als ik twee dagen rust heb. Anders houd ik het op stiffies wat mijn herstel minder in de weg zit op de een of andere manier.
                                Skeggǫld, Skálmǫld, Skildir ro Klofnir.

                                Comment

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