Wer Schreib/Tippfehler findet kann sie behalten!
Mir ist egal ob du schwarz, weiß, hetero, schwul, lesbisch, klein, groß, fett, dünn, reich oder arm bist. Wenn du nett zu mir bist, bin ich nett zu dir. So einfach ist das!
Außer Du bist ein Grüne- Wähler. Dann quatsch mich nicht an!
BITTE stellt mir keine Ernährung & Trainingsfragen mehr über PM dazu haben wir das Forum!
Bodybuilding's "X-Man" stops by to chat about the 2009 Arnold Classic By Team FLEX February 8, 2009 >> Be sure to check out Flex's complete interview with Toney Freeman in the March issue, on newsstands now.
Toney "The X-Man" Freeman, who currently graces the cover of the March issue of Flex, will be stopping by Pro Bodybuilding Weekly on Monday (February 9) to discuss his preparations for the 2009 Arnold Classic.
Freeman's classic lines, full muscle bellies and striking symmetry (for a man his size) helped him storm to a fifth place finish at last year's Olympia. Now, he is hoping to overtake some of the AC's early favorites including Victor Martinez, who won the show in 2007. Freeman placed seventh at last year's Arnold. Of those who placed ahead of him in that field, Gustavo Badell (6th), Silvio Samuel (5th), Branch Warren (4th) and Kai Greene (3rd) are all returning to Columbus. Last year's first and second place finishers - Dexter Jackson and Phil Heath, respectively - are skipping the show. Freeman is hoping that he can muscle his way back into the top three - or better - as he did at the 2007 Arnold.
Pro Bodybuilding Weekly, presented by MuscleTech, is the official radio show of the 2009 Arnold Classic. Show hosts Dan Solomon and Bob Cicherillo will be bringing you all of the latest news surrounding the big spring showdown in Columbus.
PBW airs LIVE on Mondays at 8 pm ET at www.BodybuildingRadio.com. Or, you can listen in by clicking the Pro Bodybuilding Weekly player, complete with show archives, at www.flexonline.com.
The X-Man's lets us in on his leg training routine for the Arnold Classic By Shawn Perine February 17, 2009 FLEXONLINE
Toney Freeman, who graces the cover of the March issue of FLEX , didn't just pick his nickname - The X-Man - out of a hat. In fact, there may be no more appropriate moniker in the sport today. His unique build, an artful blend of size and aesthetics highlighted by a set of wide-swept quads, could be a contender for one of the top spots at this year's Arnold Classic (March 6-8 in Columbus, Ohio).
The X-Man took third at the AC in 2007 but slipped to seventh in last year's contest. With a renewed dedication to his prep in '09 - which includes two grueling leg workouts per week - Toney is hoping to better his showing from 2008. Can his quads carry him into the top three? GETTING A LEG UP
"My whole idea with my quads is I'm not necessarily looking for more size, just crazy detail. I have it pretty good from the front and back but I'm lacking it on the sides. So I've been attacking them from different angles. I've been incorporating leg presses into my quad routine, which I don't normally do. I usually just squat, but with leg presses you can pick your foot placement to stress the side of your quads more. DOUBLE UP
"I've been training everything twice a week leading up to the Arnold. The first of my two leg workouts I'm focused mostly on quads. I'll start out with leg extensions to get the blood flowing and from there I'll move on to squats or Smith machine squats. I'll do ten reps with a narrow stance and then 10 with a wide stance, all done as one set. Sometimes I'll go up to 315 with these but normally I don't have to go past 225 to feel it.
"That will be it for that leg workout. Then for the second one of the week I'll start out with leg curls to focus more on hams. Then I'll do some dumbbell leg curls and then some stiff-legged deadlifts. I got some tips on glute training from Kai, so I've been doing some Jefferson squats lately. Then I'll finish up with leg presses - 15 reps with my feet low and then 15 more with my feet high. I won't go super heavy on these - maybe 10 plates or less per side. ALWAYS EVOLVING
"I like to mix things up so I'll do lunges and step backs on the Smith machine. It all depends on where I am. Sometimes a gym won't even have room for me to do lunges with a barbell, so I might do walking dumbbell lunges. At this point in my career I've become attuned to my body. That's why no two workouts will look exactly alike for me. CRAZY IN COLUMBUS
"I want my quads to be etched like Kai's from the front and like Dexter's from the side. Wait 'til you see what I'm bringing to Columbus though. I'm bringing some crazy sh-- this time. For real." FREEMAN'S ARNOLD CLASSIC QUAD ROUTINE
DAY 1 Exercise Sets Reps
Leg extensions 3-5 15-30
Squats 4-6 8-10*
* close stance followed by 8-10 with a wide stance
DAY 2 Exercise Sets Reps
Leg curls 3-5 10-15 (heavy)
Leg extensions 3-5 10-15 (heavy)
Dumbell leg curls 4 to failure
Smith stepbacks 2-3 8-10
Leg press (Lo/Hi)^ 2-3 15
Glute-ham horse 2-3 to failure
^ 15 reps with his feet low on the platform, followed by 15 with his feet high on the platform
Würde mich nicht Wundern wenn der Junge in die TOP2 rutscht
Wer Schreib/Tippfehler findet kann sie behalten!
Mir ist egal ob du schwarz, weiß, hetero, schwul, lesbisch, klein, groß, fett, dünn, reich oder arm bist. Wenn du nett zu mir bist, bin ich nett zu dir. So einfach ist das!
Außer Du bist ein Grüne- Wähler. Dann quatsch mich nicht an!
BITTE stellt mir keine Ernährung & Trainingsfragen mehr über PM dazu haben wir das Forum!
Zitat von Steven Klippstein
ganz schön Massig
Zitieren
278 empty *should go up by last meal putting back the fats now so I'm guessing 283-288 showtime!!!*
Lesezeichen