{"id":2284,"date":"2024-12-04T10:25:07","date_gmt":"2024-12-04T08:25:07","guid":{"rendered":"https:\/\/eqrdugirgq.cfolks.pl\/kwestionariusz-przygotowan-sam-astill\/"},"modified":"2025-02-02T08:24:27","modified_gmt":"2025-02-02T06:24:27","slug":"kwestionariusz-przygotowan-sam-astill","status":"publish","type":"post","link":"https:\/\/eqrdugirgq.cfolks.pl\/en\/kwestionariusz-przygotowan-sam-astill\/","title":{"rendered":"Kwestionariusz przygotowa\u0144: Sam Astill"},"content":{"rendered":"
\n

\nSam Astill
\n<\/h2>\n<\/div>\n
\n
\nZDJ\u0118CIE #1<\/a>\n<\/div>\n
\nZDJ\u0118CIE #2<\/a>\n<\/div>\n
\nZDJ\u0118CIE #3<\/a>\n<\/div>\n
\nZDJ\u0118CIE #4<\/a>\n<\/div>\n<\/div>\n
\n

INFORMACJE OG\u00d3LNE<\/h2>\n<\/div>\n
\n
\n
\n
\nWiek<\/span><\/b><\/p>\n

\n29<\/p>\n<\/div>\n

\n
\nWzrost <\/span><\/b><\/p>\n

\n174.5<\/p>\n<\/div>\n

\n
\nWaga:<\/span><\/b><\/p>\n

\n100\n<\/p>\n<\/div>\n<\/div>\n

\n
\n
\nTelefon<\/span><\/b><\/p>\n

\n07707240642\n<\/p>\n<\/div>\n

\n
\nEmail: <\/span><\/b><\/p>\n

\nsam.apollo.training@gmail.com<\/p>\n<\/div>\n<\/div>\n<\/div>\n

\n

DO\u015aWIADCZENIA TRENINGOWE<\/h2>\n<\/div>\n
\n
\n
\nSta\u017c treningowy<\/span><\/b><\/p>\n

\n12<\/p>\n<\/div>\n

\nTyp treningu<\/span><\/b><\/p>\n

\nKULTURYSTYCZNY<\/p>\n<\/div>\n

\nCz\u0119stotliwo\u015b\u0107 trening\u00f3w<\/span><\/b><\/p>\n

\n5<\/p>\n<\/div>\n<\/div>\n

\n

DIET<\/h2>\n<\/div>\n
\n
\nAktualna dieta<\/span><\/b><\/p>\n

\n3500 calories a day, 205 protien, 527 carb, 65 fat
\noats, rice, potato, turkey, eggs, beef, cream of rice, whey isolate, dark chocolate, almond butter, blueberries, apples, banana, carrots, courgette, kale, saurkraut<\/p>\n<\/div>\n

\nNietolerancje pokarmowe\/alergie<\/span><\/b><\/p>\n

\nnone but i dont eat gluten much and try to stay away from not natural sugars<\/p>\n<\/div>\n

\nDieta podczas przygotowa\u0144<\/span><\/b><\/p>\n

\nSame food as offseason but less, i was as low as 2000 calories<\/p>\n<\/div>\n<\/div>\n

\n

WORKOUT<\/h2>\n<\/div>\n
\n
\nAktualny plan treningowy<\/span><\/b><\/p>\n

\nMon -Day 1 – Back (lats\/upper back)
\nrope pullover, single arm pulldown, seated prime machine row, plate loaded row, rear delt fly, cable bicep curl, single arm preacher curl<\/p>\n

Tues – Day 2 – Chest\/delt\/tricep
\nSeated lateral raise, incline barbell press, flat dumbbell press, incline fly, cable crossover, overhead tricep extension, rope tricep extension<\/p>\n

Wed – Day 3 rest <\/p>\n

Thur – Day 4
\nBack
\nPull over machine, t bar row (lat focus), lat pull down, plate loaded row or barbell row, rear delt fly, dumbbell curl, hammer curl<\/p>\n

Fri – Day 5
\nPush
\nLying cable lateral raise, prime incline press, pec dec, seated shoulder press machine, dips, tricep extension<\/p>\n

Sat – Day 6
\nLegs\/Glutes
\nlying hamstring curl, split squats, hip thrust on smith machine, hip extension, calf raise, leg extension <\/p>\n

Sun – Day 7
\nrest<\/p>\n<\/div>\n

\nTrening podczas przygotowa\u0144<\/span><\/b><\/p>\n

\nSame as offseason apart from less volume and intensifiers<\/p>\n<\/div>\n<\/div>\n

\n

SUPPLEMENTS<\/h2>\n<\/div>\n
\n
\nObecna suplementacja<\/span><\/b><\/p>\n

\non cycle support (vitamin d, tudca etc)
\nkrill oil
\nmultivit
\nfolate
\ngreen tea extract
\nred rice yeast extract
\ngarlic
\nashwagandha
\ncreatine
\ncyclic dextrin<\/p>\n<\/div>\n

\nSuplementacja podczas przygotowa\u0144<\/span><\/b><\/p>\n

\nGlutathione,
\njoint support<\/p>\n<\/div>\n

\nSuplementacja dodatkowa<\/span><\/b><\/p>\n

\nTestosterone Enanthate – 150mg a week<\/p>\n<\/div>\n<\/div>\n

\n

HEALTH<\/h2>\n<\/div>\n
\n
\nHistoria chor\u00f3b<\/span><\/b><\/p>\n

\nno<\/p>\n<\/div>\n

\nKontuzje<\/span><\/b><\/p>\n

\nno injuries<\/p>\n<\/div>\n

\nStosowane leki<\/span><\/b><\/p>\n

\nno<\/p>\n<\/div>\n<\/div>\n

\n

CELE I MOTYWACJA<\/h2>\n<\/div>\n
\n
\nCel prowadzenia<\/span><\/b><\/p>\n

\nanother 6 months offseason maybe, Compete, in classic, acheive pro card and then hopefully become a competitive pro and work my way up to the Olympia. Getting on Olympia stage is my biggest goal.<\/p>\n<\/div>\n

\nCel prowadzenia<\/span><\/b><\/p>\n

\nImproving on a daily basis towards a goal motivates me, I want to finally acheive as much as I can in this sport, past coaches have not been able to bring out the best in me that is why I came to Adam<\/p>\n<\/div>\n

\nDodatkowe informacje<\/span><\/b><\/p>\n

\nJust need a plan and a timeframe to get to work! id like to make a few more improvements to my physique before starting prep<\/p>\n<\/div>\n<\/div>\n

\nZOBACZ ZA\u0141\u0104CZNIK<\/span><\/a><\/b><\/p>\n<\/div>\n
\n
\n
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\n
\n
\n<\/p>\n
\n