{"id":2823,"date":"2025-05-27T10:23:44","date_gmt":"2025-05-27T08:23:44","guid":{"rendered":"https:\/\/eqrdugirgq.cfolks.pl\/kwestionariusz-przygotowan-nikolay-asparuhov\/"},"modified":"2025-05-27T10:23:44","modified_gmt":"2025-05-27T08:23:44","slug":"kwestionariusz-przygotowan-nikolay-asparuhov","status":"publish","type":"post","link":"https:\/\/eqrdugirgq.cfolks.pl\/en\/kwestionariusz-przygotowan-nikolay-asparuhov\/","title":{"rendered":"Kwestionariusz przygotowa\u0144: Nikolay Asparuhov"},"content":{"rendered":"
\n

\nNikolay Asparuhov
\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

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

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

\n178.5<\/p>\n<\/div>\n

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

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

\n
\n
\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

\n

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

\n

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<\/div>\n

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

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

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

\n1. meal 50gr. Oats, 200ml. Eggwhites, 30gr. Walnuts ( mix everything- like a pancake )\u2018<\/p>\n

Meal 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<\/div>\n

\n

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

\nDay 1 \u2013 Chest & Calves
\nSet | Reps
\n\u2022 Barbell Incline Bench Press \u2013 4 sets | 12, 10, 6\u20138, 12
\nButterfly Machine \u2013 4 sets | 12, 10, 6\u20138, 12
\nDumbbell Incline Press (superset with) \u2013 4 sets | 12, 10, 6\u20138, 12
\nDumbbell Decline Press (superset with) \u2013 4 sets | 12, 10, 6\u20138, 12
\nDumbbell Flat Bench Press (superset with) \u2013 4 sets | 12, 10, 6\u20138, 12
\nBench Dips (feet elevated on bench) \u2013 4 sets | Bodyweight
\nStanding Calf Raises \u2013 6 sets | 30, 25, 20, 15, 10, 30<\/p>\n

Day 2 \u2013 Back & Abs
\nSet | Reps
\n\u2022 Barbell Bent-Over Rows (underhand grip) \u2013 4 sets | 12, 10, 6\u20138, 12
\nGYM 80 One-Arm High Row \u2013 4 sets | 12, 10, 6\u20138, 12
\nOne-Arm Dumbbell Row \u2013 4 sets | 12, 10, 6\u20138, 12
\nSeated Wide-Grip Row (superset with) \u2013 4 sets | 12, 10, 6\u20138, 12
\nWide-Grip Lat Pulldown to Chest (superset with) \u2013 4 sets | 12, 10, 6\u20138, 12
\nBarbell Row (torso parallel to the floor) (superset with) \u2013 4 sets | 12, 10, 6\u20138, 12
\nStraight-Arm Lat Pulldown with Rope or Underhand Grip \u2013 4 sets | 12, 10, 6\u20138, 12
\nHanging Leg Raises (superset with)
\nAb Machine \u2013 6 sets | 20\u201330<\/p>\n

Day 3 \u2013 Rest Day<\/p>\n

Day 4 \u2013 Triceps, Biceps & Calves
\nSet | Reps
\n\u2022 Lying Dumbbell Decline Triceps Press \u2013 5 sets | 15, 12, 10, 6\u20138, 15
\nIncline Dumbbell Bicep Curl \u2013 5 sets | 15, 12, 10, 6\u20138, 15
\nSeated Dip Machine (superset with) \u2013 4 sets | 12, 10, 6\u20138, 12
\nLying Rope Triceps Pushdown (superset with) \u2013 4 sets | 12, 10, 6\u20138, 12
\nStanding Rope Triceps Pushdown \u2013 4 sets | 12, 10, 6\u20138, 12
\nEZ Bar Bicep Curl (overhand grip) (superset with) \u2013 4 sets | 12, 10, 6\u20138, 12
\nHammer Curl (superset with) \u2013 4 sets | 12, 10, 6\u20138, 12
\nSpider Curl on Incline Bench (45\u00b0) \u2013 4 sets | 12, 10, 6\u20138, 12
\nSeated Calf Raises \u2013 6 sets | 30, 25, 20, 15, 10, 30<\/p>\n

Day 5 \u2013 Shoulders & Abs
\nSet | Reps
\n\u2022 GYM80 Shoulder Press \u2013 5 sets | 15, 12, 10, 6\u20138, 15
\nUpright Rows with Barbell \u2013 4 sets | 12, 10, 6\u20138, 12
\nIncline Dumbbell Lateral Raises (chest down) \u2013 4 sets | 12, 10, 6\u20138, 12
\nStanding Dumbbell Lateral Raises \u2013 4 sets | 12, 10, 6\u20138, 12
\nBent-Over Dumbbell Lateral Raises \u2013 4 sets | 12, 10, 6\u20138, 12
\nLateral Raise Machine (seated or standing) \u2013 10 sets | 10\u201315
\nHanging Leg Raises (superset with)
\nAb Machine \u2013 6 sets | 20\u201330<\/p>\n

Day 6 \u2013 Rest Day<\/p>\n

Day 7 \u2013 Quads & Calves
\nSet | Reps
\n\u2022 Barbell Squats \u2013 5 sets | 15, 12, 10, 6\u20138, 15
\nHack Squat Machine \u2013 4 sets | 12, 10, 6\u20138, 12
\nBarbell or Dumbbell Bulgarian Split Squats \u2013 4 sets | 12, 10, 6\u20138, 12
\nDumbbell Walking Lunges \u2013 4 sets | 10\u201315
\nLeg Extensions \u2013 4 sets | 15, 12, 10, 15
\nStanding Calf Raises \u2013 6 sets | 30, 25, 20, 15, 10, 30<\/p>\n

Day 8 \u2013 Hamstrings, Glutes & Abs
\nSet | Reps
\n\u2022 Lying Leg Curl \u2013 4 sets | 15, 12, 10, 15
\nSingle-Leg Standing\/Kneeling Leg Curl \u2013 4 sets | 15, 12, 10, 15
\nGYM80 Seated Leg Curl \u2013 4 sets | 15, 12, 10, 15
\nBarbell Romanian Deadlifts (RDLs) \u2013 4 sets | 15, 12, 10, 15
\nGYM80 Glute Kickbacks (single leg) \u2013 4 sets | 15\u201320
\nGYM80 Hip Thrust (superset with)
\nAbductor Machine \u2013 4 sets | 15\u201320
\nHanging Leg Raises (superset with)
\nAb Machine \u2013 6 sets | 20\u201330<\/p>\n

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

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

\nDay 1 \u2013 Chest & Calves
\nSet | Reps
\n\u2022 Barbell Incline Bench Press \u2013 4 sets | 12, 10, 6\u20138, 12
\nButterfly Machine \u2013 4 sets | 12, 10, 6\u20138, 12
\nDumbbell Incline Press (superset with) \u2013 4 sets | 12, 10, 6\u20138, 12
\nDumbbell Decline Press (superset with) \u2013 4 sets | 12, 10, 6\u20138, 12
\nDumbbell Flat Bench Press (superset with) \u2013 4 sets | 12, 10, 6\u20138, 12
\nBench Dips (feet elevated on bench) \u2013 4 sets | Bodyweight
\nStanding Calf Raises \u2013 6 sets | 30, 25, 20, 15, 10, 30<\/p>\n

Day 2 \u2013 Back & Abs
\nSet | Reps
\n\u2022 Barbell Bent-Over Rows (underhand grip) \u2013 4 sets | 12, 10, 6\u20138, 12
\nGYM 80 One-Arm High Row \u2013 4 sets | 12, 10, 6\u20138, 12
\nOne-Arm Dumbbell Row \u2013 4 sets | 12, 10, 6\u20138, 12
\nSeated Wide-Grip Row (superset with) \u2013 4 sets | 12, 10, 6\u20138, 12
\nWide-Grip Lat Pulldown to Chest (superset with) \u2013 4 sets | 12, 10, 6\u20138, 12
\nBarbell Row (torso parallel to the floor) (superset with) \u2013 4 sets | 12, 10, 6\u20138, 12
\nStraight-Arm Lat Pulldown with Rope or Underhand Grip \u2013 4 sets | 12, 10, 6\u20138, 12
\nHanging Leg Raises (superset with)
\nAb Machine \u2013 6 sets | 20\u201330<\/p>\n

Day 3 \u2013 Rest Day<\/p>\n

Day 4 \u2013 Triceps, Biceps & Calves
\nSet | Reps
\n\u2022 Lying Dumbbell Decline Triceps Press \u2013 5 sets | 15, 12, 10, 6\u20138, 15
\nIncline Dumbbell Bicep Curl \u2013 5 sets | 15, 12, 10, 6\u20138, 15
\nSeated Dip Machine (superset with) \u2013 4 sets | 12, 10, 6\u20138, 12
\nLying Rope Triceps Pushdown (superset with) \u2013 4 sets | 12, 10, 6\u20138, 12
\nStanding Rope Triceps Pushdown \u2013 4 sets | 12, 10, 6\u20138, 12
\nEZ Bar Bicep Curl (overhand grip) (superset with) \u2013 4 sets | 12, 10, 6\u20138, 12
\nHammer Curl (superset with) \u2013 4 sets | 12, 10, 6\u20138, 12
\nSpider Curl on Incline Bench (45\u00b0) \u2013 4 sets | 12, 10, 6\u20138, 12
\nSeated Calf Raises \u2013 6 sets | 30, 25, 20, 15, 10, 30<\/p>\n

Day 5 \u2013 Shoulders & Abs
\nSet | Reps
\n\u2022 GYM80 Shoulder Press \u2013 5 sets | 15, 12, 10, 6\u20138, 15
\nUpright Rows with Barbell \u2013 4 sets | 12, 10, 6\u20138, 12
\nIncline Dumbbell Lateral Raises (chest down) \u2013 4 sets | 12, 10, 6\u20138, 12
\nStanding Dumbbell Lateral Raises \u2013 4 sets | 12, 10, 6\u20138, 12
\nBent-Over Dumbbell Lateral Raises \u2013 4 sets | 12, 10, 6\u20138, 12
\nLateral Raise Machine (seated or standing) \u2013 10 sets | 10\u201315
\nHanging Leg Raises (superset with)
\nAb Machine \u2013 6 sets | 20\u201330<\/p>\n

Day 6 \u2013 Rest Day<\/p>\n

Day 7 \u2013 Quads & Calves
\nSet | Reps
\n\u2022 Barbell Squats \u2013 5 sets | 15, 12, 10, 6\u20138, 15
\nHack Squat Machine \u2013 4 sets | 12, 10, 6\u20138, 12
\nBarbell or Dumbbell Bulgarian Split Squats \u2013 4 sets | 12, 10, 6\u20138, 12
\nDumbbell Walking Lunges \u2013 4 sets | 10\u201315
\nLeg Extensions \u2013 4 sets | 15, 12, 10, 15
\nStanding Calf Raises \u2013 6 sets | 30, 25, 20, 15, 10, 30<\/p>\n

Day 8 \u2013 Hamstrings, Glutes & Abs
\nSet | Reps
\n\u2022 Lying Leg Curl \u2013 4 sets | 15, 12, 10, 15
\nSingle-Leg Standing\/Kneeling Leg Curl \u2013 4 sets | 15, 12, 10, 15
\nGYM80 Seated Leg Curl \u2013 4 sets | 15, 12, 10, 15
\nBarbell Romanian Deadlifts (RDLs) \u2013 4 sets | 15, 12, 10, 15
\nGYM80 Glute Kickbacks (single leg) \u2013 4 sets | 15\u201320
\nGYM80 Hip Thrust (superset with)
\nAbductor Machine \u2013 4 sets | 15\u201320
\nHanging Leg Raises (superset with)
\nAb Machine \u2013 6 sets | 20\u201330<\/p>\n

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

\n

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

\nIn the morning:
\nZinc, Vit. D3+k2, Omega 3, Multivitamin, DIM, Kidney Support<\/p>\n

Before sleep:
\nOmega 3, Multivitamin, Magnesium, NIGHT from BioTech, Ashwagandha<\/p>\n<\/div>\n

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

\nSame supplemets like in Off-season<\/p>\n<\/div>\n

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

\nCurrently:
\n500mg. Test enant. \/ week , 400mg. Mast. Enant \/ week , 400mg. Primo \/ week
\n2 i.u HGH in the morning fasted
\n2.iu HGH before sleep
\nT4 200 mcg fasted
\n40mg Telmisartan fasted<\/p>\n

( I have used almost every + Supps )<\/p>\n<\/div>\n<\/div>\n

\n

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

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

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

\nRight hamstring partial tear<\/p>\n<\/div>\n

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

\nCabergoline every 3rd. Day<\/p>\n<\/div>\n<\/div>\n

\n

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

\nIFBB Pro Card
\nBe successful pro<\/p>\n<\/div>\n

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

\nI think with you, your knowledge and experience we can achieve a lot of things. I am happy and glad to work with you<\/p>\n<\/div>\n

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

\nCurrently 12 weeks out. Sitting at around 103kg.
\nI am on prep since about 7 weeks.
\nFirst competition is NPC Pro Qualifer in Austria,
\nSecond one is Olympia Amateur in Romania a week later<\/p>\n<\/div>\n<\/div>\n

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