Ramona Valerie Alb
(In no particular order)
Seated Dumbbell Press (increase weight each set): 3 sets x 12,10,8 reps
Military Press barbell: 3 sets x 15 reps
Side Lateral raises: 3 sets x 15 reps
Front Lateral raises: 3 sets x 15 reps
Upright Rows: 3 sets x 15 reps
Shrugs: 3 sets x 15 reps
Tricep Pushdown: 3 sets x 15 reps
Scull Crushers with EZ bar (increase weight each set): 3 sets x 15, 12 ,10 reps
Dips: 3 sets x 15 reps
Tricep Kickback: 3 sets x 15 reps
Standing Barbell curl: 3 sets x 15 reps
Seated Dumbbell Curl (increase weight each set): 3 sets x 15,12,10 reps
Preacher Curl EZ bar: 3 sets x 15 reps
Standing Dumbbell Hammer curl: 2 sets x 15 reps
One week dumbbell, other week barbell
Flat Bench-press: 3 sets x 15, 12 , 10 reps
Incline Bench-press: 3 sets x 12 reps
Decline Bench-press: 3 sets x 12 reps
Flat Fly's: 3 sets x 15 reps
Cable Crossovers: 2 sets x 20 reps
Single Leg Lunges: 3 sets x 12 reps
Leg Press: 4 sets x 15,12,12,10 reps
Lying Hamstring Curls: 4 sets x 15,12,12,10 reps
Stiff Deadlifts: 3 sets x 15 reps
Seated Calve Raises: 4 sets x 20 reps
Chin-ups Wide Grip: 3 sets x reps till failure
Lat Pull-downs: 3 sets x 15 reps
Pull Downs Close grip: 3 sets x 15 reps
Seated Pully rows/Low row: 3 sets x 15 reps
One Arm Dumbell Row: 3 reps x 15 reps
Squat: 6 sets x 15,12,10,8,8,6 reps
Leg Extension: 3 sets x 30 reps
Front Squat: 3 sets x 10 reps
Standing Calve Raises: 6 sets x 15 reps
Makes 5 popsicles (3oz or 90ml each).
Carbs: 5g (2g fiber, 1g sugar),
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MAKES 5 SERVINGS / MACROS PER SERVING:
Created by Melih F. Cologlu: Facebook
I am sure, if you love sports you would want to train like an athlete, look like them or get a physique like them. However, the elite level of fitness and tenacity that top athletes possess can seem out of the world and you may start doubting your own potential.
Athlete training has its own pros and cons. Most of its pros allow them to succeed in their sport year in and year out and its cons could be experienced after one retires. Though, many of them reap benefits long after they had retired.
Sure, you don't have the Olympics coming up, but that doesn't mean you can't experience the benefits of a tailored, task -specific and level-appropriate training program. Still not sure, let's see why you should or why should not train like an athlete.
Prevents Back Injury
The most common issue of today's generation—lower back pain. Hours spent sitting at the desk makes lower back pain an unavoidable issue. However, by using sport specific core training regimen, you can strengthen important stabilizer muscles as well as the lower back. As a result, these muscles learn to work together—phenomenon known as reciprocal strength, which prevents you from any kind of injury and improves your performance.
Improve Slower-Body Strength And Coordination
Mind if you are going for a trek, and after walking a few meters, you start losing your lower-body strength. Moreover, our daily activities like walking up and down the stairs, chasing down the bus require lower-body strength. Running and cardio are surely good for the heart, but they don't count as lower-body exercises. Lower body exercises help you maintain an active lifestyle as well as enhance athletic performance. It improves your gait for easier walking, improves balance, gives you more eccentric control and enhances recovery through growth hormone production. More often, neglecting moves such as squat or dreadlift can lead to higher chance of injury.
Create Upper-Body Symmetry
Lifting weights can lead to imbalances which can hinder progress in other motions and lead to injury. Both front-to-back and side-to-side, helps us function every day and prevent injuries. Athletic upper body exercise programs are designed to balance strength and muscle development. So, instead of just doing the bench press in the gym, mix incline bench press to improve their pushing strength from a different angle.
There Are No Shortcuts
The biggest issue you may face is the time taken to realize the desired results. You might have seen many athletes on covers of magazines or on the television-- they all have been training for many years-some for even decades. In order to get willing results, you need to spend enough time for it. There are no shortcuts. Consequently many young trainers end up falling into the trap of the more-is-better mentality, only to burn out relatively quick, going months without any gains in strength and size.
Certainly, you feel spellbound to see someone else with a great physique and would definitely want to have physique just like that person. Such people who can manage to eat 5,000 calories per day, never does cardio, maintains 5% body fat year-round might be fortunate enough to have genetically-blessed parents. Some of us really can't reach that level just because of our not so strong genetics. You must learn to work with the genetics you were born with and commit to doing the best you can with your potential.
The Threat Of Skin Diseases
Training like an athlete could involve numerous drawbacks, and one of them is stubborn skin diseases. If you are really training as hard as an athlete, get ready the potential fungal, yeast or bacterial infection in between your toes, your feet or sometimes on your back. Gym conditions, exposure to extreme climates for hard training— could really take a toll on an athlete or the one's who want to train like an athlete. You must keep your hygiene at an optimal level. Shower with all natural soaps wash hands and feet regularly, let some air get into your shoes—sweat can really make it damp inside your shoes, giving you infections.
Training like a pro athlete is not as easy as you thought, but you never know if you become a star athlete tomorrow by overcoming the aforementioned cons.
All the best, have great time training!
Written By Nick Wilson
Squats: 5 sets x 5 reps
Bench: 4 sets x 7 reps
Overhead Press: 4 sets x 10 reps
Dumbbell Row: 4 sets x 8 to 10 reps
Hammer Strength Row: 4 sets x 8 to 10 reps
Lat Pulldowns: 4 sets x 8 to 10 reps
Single Arm Cable Curl: 4 sets x 8 to 10 reps
One Arm Preacher Curl: 4 sets x 8 to 10 reps
Tricep Pushdowns: 4 sets x 8 to 10 reps
Overhead Dumbbell Extension: 4 sets x 8 to 10 reps
Deadlift: 5 sets x 5 reps
Bench: 4 sets x 7 reps
Overhead Press: 4 sets x 10 reps
Seated Machine Crunches: 5 sets x 10 reps
Standing Calf Raise: 10 sets x 10 reps
Dumbbell Row: 4 sets x 12 reps
Hammer Strength Row: 4 sets x 12 reps
Cable Crossovers: 4 sets x 12 reps
Single Arm Cable Curl: 4 sets x 12 reps
One Arm Preacher Curl: 4 sets x 12 reps
Tricep Pushdowns: 4 sets x 12 reps
Overhead Dumbbell Extension: 4 sets x 12 reps
Squat: 5 sets x 5 reps
Bench: 4 sets x 7 reps
Overhead Press: 4 sets x 10 reps
Seated Machine Crunches: 5 sets x 15 reps
Seated Calf Raise: 10 sets x 15 reps
During my mid teens I had lot of surplus energy and participated in a wide range of sporting activities. I started lifting weights when I was 15 after a unit near the family house was converted into a gym. As soon as I stepped foot in the gym I instantly felt a burning desire inside to lift as much weight as I could. I found myself getting bigger and stronger faster than all of my friends and most of the gym members around the same age as me. Shortly after my first visit to the gym I became a member and vowed to bench press 100kg on my 17th birthday. This was my first goal in weight lifting and I reached my goal with ease. This was my first big milestone in my lifting career.
Training is my therapy. It has helped me in so many areas in my life. It’s like an addiction but to me it’s a lot more than that, it’s a way of life. I see my life as a business and as businesses aim to improve year on year, so I do. Training has taught me discipline, it helps me to have a structured routine, set targets, achieve goals and meet deadlines. Training has had a huge impact in my life and it has helped me achieve goals not only in the gym, but also in my personal life.
Anything worth having in life takes time, hard work and dedication but once you achieve your goals, especially your desired physique it can be yours for life or many years to come.
Education is the key; you will never stop learning about fitness or bodybuilding. It is so complex but yet so simple at the same time.
My advice to a complete novice would be to spend a few weeks reading magazine articles, bodybuilding & fitness books and watch as many tutorial videos on youtube from industry professionals. For me Dorian Yates and Elliot Hulse are easy to understand and deliver all you need to know! Once you have learnt what it takes to achieve your goals you should book a few personal training sessions at a commercial gym and god willing after 12-18 months you will be ready to clang some iron and make some serious gains!
I train at a very high intensity so my body is under constant demand for calories. My nutritional protocol will vary depending on my goals at the time. For example, in the weeks preceding a photoshoot I decrease carbohydrate intake and increase my carb intake the night before the photoshoot for my muscles to appear full. I gauge my carb intake/reduction from visual interpretation of photos taken at regular intervals (weekly basis).
I currently train with Lewis Yates, Dorian Yates’ son and we are learning about my body. We are experimenting with various nutritional protocols but committing to a specific protocol does not work for me at this moment in time.
Intermittent fasting – I have done this hours before photoshoots and I imagine I will do this before my big competition at the UKBBF in 2016.
Mostly hip hop, Meek Mills – Dreamchasers 3, Rick Ross – Teflon Don, Waka Floka – Flokaveli, Young Jeezy – Thug Motivation and Floorfillers – Warehouse Party Disk
Outside of the gym I am most proud of my family. My aunt has held me up through difficult times. Unconditional love is almost impossible to find outside family and after a long day of training or a carb cycle every athlete needs a person who understands them, especially when their tolerance levels drop due to depletion.
I do not understand weight trainers who do not bulk. For me it’s weird as all of my bodybuilding inspiration comes from the 80’s and 90’s, an era where they clearly had an off-season for bulking.
It is common knowledge to me that to make mass gains you must increase calories which scientifically means you will lose condition, staying tight and lean all year round. Not increasing my calorie intake would not have allowed me to jump from 90kg to 110kg in 2 years. However, if I was paid to model a 90kg aesthetic physique, my outlook would have obviously changed but that is not where my heart lies within the sport of bodybuilding.
Dorian Yates is the king and definitely my favorite bodybuilding personality of all time. His achievements have come from humble beginnings and speak volumes. I find it strange when people who lift don’t know who he is.
Flex Wheeler was one of the all time under-rated greats. He embodied power and aesthetics.
Cedric McMillan has become my most recent favorite because I can achieve a similar physique. People tell me we look like we are related and look alike but I’m definitely better looking! HAHA
I have been using a clean iso protein for the past few weeks for my photoshoot as it has no carbs and no fat. However, I usually use MMA Protein GHRP5, my current sponsors, as it has a time-release protein matrix comprising 5 different proteins.
For the past 5 months I have been working on my own pre-workout supplement called EXTREME VENOMPOWER. I anticipate this to be on the shelves in the next few months with the help of MD Nutrition based in Birmingham. My pre workout has been developed at maximum potency without the usual effects or feeling you would associate with a come down. You can see the effects of EXTREME VENOMPOWER in my last few workout videos.
1. Once you have passed the intermediate rookie stage there are no excuses. Pin a picture of an inspirational bodybuilder on your wall as a constant reminder of what you want to achieve and continue to study their books, videos etc.
2. Diet is ultimately the difference between a 1 pack and 6 pack.
My 3 key diet tips are:
3. So you want to get cut and jacked? Think 80’s – 90’s era, loud music, no pretty boy business and some heavy ass weight. Three simple steps that will help you:
Location: Birmingham, UK
When I was 16 I got an apprenticeship as a steel erector/rigger. It meant working around the country on different power stations. This is when my love for the gym started. Every new place I moved to I joined an old school bodybuilding gym. The atmosphere in these types of gyms are truly inspiring for a person like me, but obviously they can be hugely intimidating for many people.
Success in competition, striving for personal excellence, health. Also, I find the gym to be a kind of meditative space, where I can connect with my body and disconnect my mind, allowing me to de-stress.
Be consistent. Everyone f**ks up and nobody is a machine, so if you mess up, don’t dwell on it and beat yourself up, just move forward. Also, if you don't feel confident that your program is effective or doing what you want it to do, then why not hire a professional. Just 1 session with a good expert can teach you a whole lot about yourself and give you reassurance that you are on the right path.
I use various protocols, depending on my goals but generally I restrict carbs to a short time period each day to maintain insulin sensitivity. I admit that I followed my own advice above and hired an expert to guide me. He gave me a range of different tools to experiment with and to prevent me stagnating.
I listen to house and techno whilst training, mainly on soundcloud. Defected in the house is my favourite channel. Amine edge is definitely my favourite dj, their mixes get you buzzing.
I'm pretty proud of my skills in the kitchen. I can make seriously tasty meals that I can have while cutting. It's all about the meal prep. One mistake that people often make is that they forget that many sauces and marinades/dressings have a considerable amount of sugar in them, some of which is HFCS (high fructose corn syrup) which is particularly damaging from a metabolic perspective.
As a fitness model and sponsored athlete, I have to stay in shape year round. I think it is potentially unhealthy to bulk and cut because you are ‘doubling up’ on your arterial fat. Once when you eat the fat and then again when you liberate stored fat from cells into the blood stream as you cut.
At the moment I'm training legs on a Monday and Thursday. Tuesday chest, triceps and abs. Wednesday back and biceps. Friday shoulders. Saturday I train arms and abs. I usually do 3 exercises on each muscle. I'm doing 4 sets of 15 as my primary goal is to build muscle. Focusing on time under tension 4 seconds eccentric 1 second concentric.
There's so many outstanding physiques and personalities out there Ryan Terry, Logan Franklin and James Alexander Ellis are my favourite.
I am a big fan of l-leucine for its ability to switch on muscle protein sysnthesis. Glutamine to maintain guy health and a ‘neutraceutical’ stack called @neuroprime’ from mindnutrition.com which has huge doses of important cellular co-factors such as co=enzyme Q10, r-ALA, NAC etc. This replaces the need for a multivitamin and rejuvenates my mitochondria giving me better daily energy and fat burning.
1. Consistency, consistency, consistency! Don't give up the first time you make a mistake/'cheat'.
2. Hire a good coach who individually tailors your nutrition and monitors you and is passionate about your progress.
3. Set a clearly defined set of intermediate goals so that you don’t get intimidated by the major goal(s). It is an established psychological principle that you should break every big goal down into smaller 'bitesized' chunks.
When I was 16 I started training. I was always an active guy and playing sports but really started taking my training serious from a young age. It's all about consistency and living a healthy balanced lifestyle. Being a skinny guy never did my confidence any good and I guess that was the main reason for starting to make a difference in my own life.
It's not a short term goal to be in shape, it’s a lifetime goal for me. I’ve always played sport and been an active person and in 2010 I stepped out of my comfort zone, prepared for my first fitness show and stepped on stage.
Training stimulates not only your body but also your mind. The will to succeed . Challenging myself on a daily basis to improve motivates me. A Firm believer that a healthy body is a healthy mind. The discipline of training is something I bring into all aspects of my life. What you put in you get out!
Nothing good comes easy and by being consistent results will come, and as soon as you start seeing it, that will motivate you to push even harder. Always remember why you started in the first place. Be humble and always remember the 3D’s – Dedication, Discipline, Determination... If you apply these in all facets of your life, you’ve got a one-way ticket to success. Set short and long-term realistic goals and never give up. You are the only one who can take charge of your live! A healthy body is a healthy mind! Educate yourself about healthy food choices and training programs for your specific goal. #Rise&Grind
Not really, I follow a balanced healthy diet all year round. Listen to my body and try not to starve myself from specific foods. I believe it's important to get a good combination of protein, carbs and fats in all of your meals. If you train hard and keep active there is nothing wrong having a cheat meal. Moderation is key. As you get to know your body through experience and knowledge it's easy to manipulate and get away with some “not so good foods”. When I prep for competitions and photoshoots I’m really strict and implemenent some sort of carb-cycling.
I love listening to motivational clips. It's my first choice and have loads of them. That to me keeps me focused and keeps my mind on the end goal!
Beside all my personal achievements I think of how I have grown as a person and have seen that along the journey of life I can inspire others to also step out of their comfort zones. I won numerous different modelling shows and fitness competitions but the person I have become through my life journey is what I am most proud of.
Always stay humble, grateful and understand that the good and bad in life serves us to grow. Training and fitness not only made me tough physically but more so mentally.
I prefer to stay lean year round. Training hard and eating healthy keeps me on track.
Pre-workout: USN Hyperdrive
Intra Workout: USN Amino Lean or BCAA Vitargo
Post Workout: USN Hardcore Whey GH
1. Consistency is key
2. Follow a healthy clean diet and stay away from sugar
3. Set realistic short and long-term goals. It keeps you motivated!
(Apply the 3D’s – Dedication , Discipline , Determination)
Year of birth: 1984,
Location: South Africa-Pretoria