{"id":2814,"date":"2025-05-26T12:03:52","date_gmt":"2025-05-26T10:03:52","guid":{"rendered":"https:\/\/eqrdugirgq.cfolks.pl\/kwestionariusz-konsultacji-nikolay-asparuhov\/"},"modified":"2025-05-26T12:03:52","modified_gmt":"2025-05-26T10:03:52","slug":"kwestionariusz-konsultacji-nikolay-asparuhov","status":"publish","type":"post","link":"https:\/\/eqrdugirgq.cfolks.pl\/en\/kwestionariusz-konsultacji-nikolay-asparuhov\/","title":{"rendered":"Kwestionariusz konsultacji: Nikolay Asparuhov"},"content":{"rendered":"
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\nNikolay Asparuhov
\n<\/h2>\n<\/div>\n
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INFORMACJE OG\u00d3LNE<\/h2>\n<\/div>\n
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\nWiek<\/span><\/b><\/p>\n

\n24<\/p>\n<\/div>\n

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

\n178<\/p>\n<\/div>\n

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

\n103.2\n<\/p>\n<\/div>\n<\/div>\n

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

\n06764157828\n<\/p>\n<\/div>\n

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

\nnikiifbb@icloud.com<\/p>\n<\/div>\n<\/div>\n<\/div>\n

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

\n9 Years<\/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

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

\nCurrent diet:<\/p>\n

Training: 3700kcal-250P, 67F, 465C
\nTraining without work: 3312kcal – 246P, 65F, 366C
\nRest day:3012kcal – 238P, 52F, 297V<\/p>\n

1. meal 50gr. Oats, 200ml. Eggwhites, 30gr. Walnuts ( mix everything- like a pancake )\u2018
\nMeal 2,3,4 90gr. Rice, 100gr. Chicken, vegetables ( around 150 )<\/p>\n

Meal 5. pre workout 90gr. Rice pudding, 30gr. Whey, 150gr. Applesauce <\/p>\n

Intra: 50gr. Cluster<\/p>\n

Post workout: 30gr. Whey with 50gr. Cornflakes<\/p>\n

Meal 7. 100gr. Chicken, 30gr. Walnuts<\/p>\n<\/div>\n

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

\nLactose<\/p>\n<\/div>\n<\/div>\n

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

\nDay 1 \u2013 Chest & Calves
\nExercise\tSets\tReps
\nBarbell Incline Bench Press\t4\t12, 10, 6\u20138, 12
\nPec Deck (Butterfly Machine)\t4\t12, 10, 6\u20138, 12
\nDumbbell Incline Press \u2013 Superset with\t\t12, 10, 6\u20138, 12
\nDumbbell Decline Press \u2013 Superset with\t\t12, 10, 6\u20138, 12
\nDumbbell Flat Bench Press \u2013 Superset with\t\t12, 10, 6\u20138, 12
\nElevated Push-ups (feet on bench)\t4\tBodyweight
\nStanding Calf Raises\t6\t30, 25, 20, 15, 10, 30<\/p>\n

Day 2 \u2013 Back & Abs
\nExercise\tSets\tReps
\nBarbell Bent-over Rows (underhand grip)\t4\t12, 10, 6\u20138, 12
\nGYM80 One-arm High Row\t4\t12, 10, 6\u20138, 12
\nOne-arm Dumbbell Rows\t4\t12, 10, 6\u20138, 12
\nSeated Row (wide overhand grip) \u2013 Superset with\t\t12, 10, 6\u20138, 12
\nLat Pulldown (wide grip to chest) \u2013 Superset with\t\t12, 10, 6\u20138, 12
\nBarbell Rows (torso parallel to ground) \u2013 Superset with\t\t12, 10, 6\u20138, 12
\nStraight-arm Cable Pulldowns or Underhand Grip\t4\t12, 10, 6\u20138, 12
\nHanging Leg Raises \u2013 Superset with\t6\t20\u201330
\nAb Machine\t\t<\/p>\n

Day 3 \u2013 Rest Day
\nDay 4 \u2013 Triceps, Biceps & Calves
\nExercise\tSets\tReps
\nDumbbell Lying Triceps Press (Decline)\t5\t15, 12, 10, 6\u20138, 15
\nDumbbell Incline Biceps Curls\t5\t15, 12, 10, 6\u20138, 15
\nSeated Dips Machine \u2013 Superset with\t\t12, 10, 6\u20138, 12
\nRope Cable Triceps Press (lying) \u2013 Superset with\t\t12, 10, 6\u20138, 12
\nRope Cable Triceps Pushdowns (standing)\t4\t12, 10, 6\u20138, 12
\nBarbell EZ Curl (overhand grip) \u2013 Superset with\t\t12, 10, 6\u20138, 12
\nDumbbell Hammer Curls \u2013 Superset with\t\t12, 10, 6\u20138, 12
\nDumbbell Spider Curls on 45\u00b0 Incline Bench\t4\t12, 10, 6\u20138, 12
\nSeated Calf Raises\t6\t30, 25, 20, 15, 10, 30<\/p>\n

Day 5 \u2013 Shoulders & Abs
\nExercise\tSets\tReps
\nGYM80 Shoulder Press\t5\t15, 12, 10, 6\u20138, 15
\nUpright Rows (straight bar)\t4\t12, 10, 6\u20138, 12
\nIncline Dumbbell Lateral Raises (prone)\t4\t12, 10, 6\u20138, 12
\nStanding Dumbbell Lateral Raises\t4\t12, 10, 6\u20138, 12
\nBent-over Dumbbell Lateral Raises\t4\t12, 10, 6\u20138, 12
\nStanding or Seated Lateral Raise Machine\t10\t10\u201315
\nHanging Leg Raises \u2013 Superset with\t6\t20\u201330
\nAb Machine\t\t<\/p>\n

Day 6 \u2013 Rest Day
\nDay 7 \u2013 Quadriceps & Calves
\nExercise\tSets\tReps
\nBarbell Squats\t5\t15, 12, 10, 6\u20138, 15
\nHack Squats\t4\t12, 10, 6\u20138, 12
\nBulgarian Split Squats (BB or DB)\t4\t12, 10, 6\u20138, 12
\nWalking Dumbbell Lunges\t4\t10\u201315
\nLeg Extensions\t4\t15, 12, 10, 15
\nStanding Calf Raises\t6\t30, 25, 20, 15, 10, 30<\/p>\n

Day 8 \u2013 Hamstrings, Glutes & Abs
\nExercise\tSets\tReps
\nLying Leg Curls\t4\t15, 12, 10, 15
\nSingle-leg Standing or Kneeling Leg Curl\t4\t15, 12, 10, 15
\nGYM80 Seated Leg Curl\t4\t15, 12, 10, 15
\nBarbell Romanian Deadlifts (RDLs)\t4\t15, 12, 10, 15
\nGYM80 Glute Kickback Machine (single leg)\t4\t15\u201320
\nGYM80 Hip Thrust \u2013 Superset with\t\t15\u201320
\nAbduction Machine\t4\t15\u201320
\nHanging Leg Raises \u2013 Superset with\t6\t20\u201330
\nAb Machine\t\t<\/p>\n

Day 9 \u2013 Rest Day<\/p>\n<\/div>\n<\/div>\n

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

\nIn the morning:
\nZinc, Multivitamin, 3x Omega 3, Vit d3+k2, Kidney Support<\/p>\n<\/div>\n

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

\n500mg Test Enantat\/Week, 400mg. Mast. Enantat\/Week, 400mg. Primobolan\/Week
\nalways Monday + Friday injections
\n2 i.u hgh fasted, 2i.u before sleep
\n200mcg\/daily fasted T4
\n40mg\/daily Telmisartan<\/p>\n<\/div>\n<\/div>\n

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

\nNo healthy problems<\/p>\n<\/div>\n

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

\nPartially tear right hamstring ( 2 years ago )<\/p>\n<\/div>\n

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

\ncabergoline every 3.day<\/p>\n<\/div>\n<\/div>\n

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

\n<\/div>\n

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

\nPartially tear right hamstring ( 2 years ago )<\/p>\n<\/div>\n<\/div>\n

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