#AsuultSambar :

ASUULT.NET - МОНГОЛ УЛС МАНДАН БАДРАГ!
It is currently Oct.22.18 6:37 pm

All times are UTC+09:00




Post new topic  Reply to topic  [ 584 posts ]  Go to page Previous 118 19 20 21 22 23 Next
Author Message
PostPosted: Oct.18.17 7:07 am 
Offline
Asuult Precious Member

Joined: Jul.13.02 1:34 pm
Posts: 24138
Mass nemehed set-iin too rep-iin toonoos iluu chuhal gej bna. Set hund baih yostoi.

At least when talking about hypertrophy-based training, it’s more useful to think of “training volume” as “total number of hard sets per muscle” than “sets x reps x load.”

https://www.strongerbyscience.com/the-n ... ng-volume/


Top
   
PostPosted: Oct.19.17 4:16 am 
Offline
Asuult Precious Member

Joined: Jul.13.02 1:34 pm
Posts: 24138
week 2 day 2 done

86% x 3 rep x 4 set, bench hund blaa, yugaa nuuhav

dahaid 1 doloo honog guriichvel program undsendee duuslaa

260 aar shahna!

275 ch holgui bn shuu!


Top
   
PostPosted: Oct.19.17 5:51 am 
Offline
Asuult Precious Member

Joined: Jul.13.02 1:34 pm
Posts: 24138
Egch 325 aar shahchlaa

https://youtu.be/ScuC2DrBRus


Top
   
PostPosted: Oct.21.17 8:38 am 
Offline
Asuult Precious Member

Joined: Jul.13.02 1:34 pm
Posts: 24138
Biye neeree aimaar bolj bnaa minii kk

2 tolgoit tooj hiideggui bsan suuliin heden 7 honog hiisen chine zuzaan haragduulj bna shuu


Top
   
PostPosted: Oct.22.17 3:40 am 
Offline
Asuult Precious Member

Joined: Jul.13.02 1:34 pm
Posts: 24138
week 2 duuslaa

biye gaigui bna

dahiad gants week


Top
   
PostPosted: Oct.24.17 10:04 pm 
Offline
Asuult Precious Member

Joined: Jul.13.02 1:34 pm
Posts: 24138
Week 3 ehlelee!

Odoo day 1 daa garlaa


EDIT: wasn't so bad. it was pretty good actually.

Za ingeed programiin hund davaag davlaa!

All gravy from here.


Top
   
PostPosted: Oct.27.17 2:29 am 
Offline
Asuult Precious Member

Joined: Jul.13.02 1:34 pm
Posts: 24138
Week 3 day 2 done.

Programiin hamgiin hetsuu odor duuslaa!

Bench gaigui blaa

Turnik sunialt neeh yavj ogohgui bna shuu.

Oirdoo 20ios iluu garsangui. 30 tsever hurgechmeer bhiin.

Weighted pullup hiij ehlehees dee.


Top
   
PostPosted: Oct.27.17 10:41 pm 
Offline
Asuult Precious Member

Joined: Jul.13.02 1:34 pm
Posts: 24138
-Elite Tamirchid turnik deer 20 suniadag gej bna daa. Bi turnik deer elite l yum bna haha.

"Chin-ups or pull-ups: body weight x 1.5 or 15 reps with body weight, or x 1.8 / 20 reps (elite)"


-Deadlift ees busad deer already Intermediate. Tun udahgui will deadlift 315.

Strength Goals: Intermediate

Bench press: body weight x 1.2

Chin-ups or pull-ups: body weight x 1.2 or 8 reps with body weight.

Squat: body weight x 1.6

Deadlift: body weight x 2

http://www.leangains.com/2011/09/fuckarounditis.html


Top
   
PostPosted: Oct.27.17 11:30 pm 
Offline
Asuult Precious Member

Joined: Jul.13.02 1:34 pm
Posts: 24138
Learned this today

https://www.youtube.com/watch?v=ZqyMdpI2S54

Image


Top
   
PostPosted: Oct.29.17 5:10 am 
Offline
Asuult Precious Member

Joined: Jul.13.02 1:34 pm
Posts: 24138
Week 3 duuslaa.

Next week is the bench test week!

Onoodor suulchiin odor geed volume ih orloo.


Top
   
PostPosted: Oct.30.17 7:24 am 
Offline
Asuult Precious Member

Joined: Jul.13.02 1:34 pm
Posts: 24138
Onoodor biye nileen sore bna.


Top
   
PostPosted: Oct.30.17 3:59 pm 
Offline
Жинхэнэ Бука Гишvvн

Joined: Dec.22.03 3:33 pm
Posts: 2758
NCA_D wrote:
-Elite Tamirchid turnik deer 20 suniadag gej bna daa. Bi turnik deer elite l yum bna haha.

"Chin-ups or pull-ups: body weight x 1.5 or 15 reps with body weight, or x 1.8 / 20 reps (elite)"


-Deadlift ees busad deer already Intermediate. Tun udahgui will deadlift 315.

Strength Goals: Intermediate

Bench press: body weight x 1.2

Chin-ups or pull-ups: body weight x 1.2 or 8 reps with body weight.

Squat: body weight x 1.6

Deadlift: body weight x 2

http://www.leangains.com/2011/09/fuckarounditis.html


Сайн байна шү :wd: . Суниагаад байхад дараа жил элит рү дөхөх байлгүй миний хувьд :D .
Хэдэн жилийн өмнө жимд Даваабаатар харцагатай таарсан. Тэгэхэд турникэнд 20 хөнгөхөн суниаж байсан.


Top
   
PostPosted: Oct.30.17 9:47 pm 
Offline
Asuult Precious Member

Joined: Jul.13.02 1:34 pm
Posts: 24138
Sayhan turnik deer 21 suniasan

Zorilgo bol tsever 30 suniah

10 darah, arai darj chadahgui l bna


Top
   
PostPosted: Oct.31.17 5:11 pm 
Offline
Хөдөлмөрийн Гавъяат Гишvvн
User avatar

Joined: Jul.19.11 1:07 am
Posts: 2481
Location: Musée du Louvre
neg zurgaa hiigeech harii

_________________
lisa egch bid 2


Top
   
PostPosted: Nov.02.17 6:46 am 
Offline
Asuult Precious Member

Joined: Jul.13.02 1:34 pm
Posts: 24138
315 shahchaad zurgaa tavii za.

4 honog gym yavaagui, uye moch yanginaad ehlelee!


Top
   
PostPosted: Nov.03.17 11:10 pm 
Offline
Asuult Precious Member

Joined: Jul.13.02 1:34 pm
Posts: 24138
5 honog gym yavaagui bsan chine biye hetsuudlee. Ochigdor oroi hongon orgov, saihan blaa.

Margaash 260 aar shahna daa


Top
   
PostPosted: Nov.05.17 2:30 am 
Offline
Asuult Precious Member

Joined: Jul.13.02 1:34 pm
Posts: 24138
260 shahsangui. Fuuuuk! :(

300 aar suuv, tatav. 145 aar military hiiv.

Noir saitai, beltgel saitai ochson. 185 udaan yavsan. Tegeel za ene bolohgui bolloo geed bodood yavtsan. 2 honogiin omno 185iig segsreed haytsan, tegj hereggui bsiim bna lee! Yamar ch bsan suult, tatalt, military deer PR hiiv! Ooriigoo temtseend orj bna gej l bodloo.

3, 4 honogiin daraa 255 aar dahij uzii dee.


Top
   
PostPosted: Nov.05.17 11:44 pm 
Offline
Asuult Precious Member

Joined: Jul.13.02 1:34 pm
Posts: 24138
Onoodor biye hunduur bnaa. It is expected.

Diet clean bhad jin nemeh yamar hetsuu yum be. Nileen udaan 170 havitsaa yavlaa.

Natural tamirchin jild gants pound nemvel normal gej neg coach iin yariag sonsloo. LOL

Ireh jiliin zun gehed 175-180 boloh yumsan. 300 shahaad, 350 aar suugaad, 365 aar tataj bval boloo.


Top
   
PostPosted: Nov.08.17 11:01 am 
Offline
Asuult Precious Member

Joined: Jul.13.02 1:34 pm
Posts: 24138
255 aar shahlaa :)

Ene sardaa bagtaaj 260 shahnaa


Top
   
PostPosted: Nov.16.17 5:14 am 
Offline
Asuult Precious Member

Joined: Jul.13.02 1:34 pm
Posts: 24138
Image


Top
   
PostPosted: Nov.22.17 7:43 am 
Offline
Asuult Precious Member

Joined: Jul.13.02 1:34 pm
Posts: 24138
Udaan hugatsaand suuhaar uneheer yadardag yum bna. Suugaa ajil bol ter chigeeree stress. Suugaal bval biye dasah shinjtei. Gym yavmaargui bolno. Yag ter uyed ooriigoo huchleed, ooriigoo diileed yavna daa. Onoo ogloo yavmaargui blaa. Gym ees garahad million dollar shig saihan bolool garch bgam. Namaig ih methodical orgoj bna, chi powerlifter uu gej asuuv. Hobby l gelee.


Top
   
PostPosted: Nov.23.17 7:19 pm 
Offline
Asuult Precious Member

Joined: Jul.13.02 1:34 pm
Posts: 24138
Importance of proper volume

Image


Top
   
PostPosted: Nov.27.17 2:14 am 
Offline
Asuult Precious Member

Joined: Jul.13.02 1:34 pm
Posts: 24138
Энэ долоо хоног нилээн эрчимтэй 3 удаа явлаа. Сүүлийн өдөр турник дээр 19 суниах бсан чадсангүй 15 суниалаа, тэгээд +8. Ачааллал ихдээд байх шиг. Явах өдөр болгонд гол өргөлтүүд дээрээ ПР тогтоогоод сайхан бна. Сэтгэл санаа ч жаахан дэпрэссдэх гээд бна, ачааллал хэт ихсэсний бас нэг шинж.

Жин нэмэх биш бүр хасаад бна. Өмдний бүс нарийсаал бхын. Цэвэр хоолтой хүний зовлон. Албаар апетитаа сайжрүүлахын тулд жүүс авж ууя даа.

Шахалт дээр өшөө нэг хуруу өгрөн бариж үзэв. Долоовор хуруу штангийн ховил дээр, эвтэйхэн ч юм шиг санагдав. Сүүлийн явсан програм эцэсрүүгээ volume хэт багасгаад 260 шахаж чадаагүй гэж бодоод бна. Өчигдөр paused bench, speed bench ээр нилээн volume орлоо. Гуравдахад өглөө 6 цагт 260 аар тэст хийнээ.

Ер нь volume жаахан нэмсэн чинь толинд зузаан харагдаж бна. Би volume багадуулдаг бсан бололтой. Тийм бол буруугаа хүлээнээ. Одоо бол толинд сайхан харагдаж бнаа. Зун Монгол яваад ирж магадгүй. Зун хүртэл ерөөсөө таслаж алдагдуулахгүй ээ. Зургаахан сар юухан байхав!

Нэг найз маань фитнэссийн youtube channel нээ гээд бгаа. 315 шахчаад нээрээ хийдэг ч юмуу гэж бодож бна.


Top
   
PostPosted: Nov.28.17 10:11 pm 
Offline
Asuult Precious Member

Joined: Jul.13.02 1:34 pm
Posts: 24138
Furthermore, when given a non-lethal dose of a single drug, it would take a smaller dose of a second drug to kill them, indicating that their adaptations weren’t solely drug-specific, but that they had a finite amount of “adaptation energy” to all stressors (this, combined with the similar set of responses to all lethal stressors, is where the name “general” adaptation syndrome came from).

https://www.strongerbyscience.com/perio ... ry-theory/


Top
   
PostPosted: Nov.29.17 1:01 am 
Offline
Asuult Precious Member

Joined: Jul.13.02 1:34 pm
Posts: 24138
Tapering

By the time you start a taper, you should need it. A taper would typically follow a 12-16 week training cycle.
During a step-taper, reduce training volume 30-60%.
Maintain or slightly increase training intensity while keeping frequency the same.
Suggested taper length is 8-14 days, although some have found increased performance with longer and shorter periods

https://www.strongerbyscience.com/tapering/


Top
   
PostPosted: Nov.29.17 12:15 pm 
Offline
Asuult Precious Member

Joined: Jul.13.02 1:34 pm
Posts: 24138
260iig almost benched! Damn!!!

3rd attempt at 260

Spotter gar hureegui bol shahchih blaa gej

Daraa zaaval gantsaaraa shahiyaa

Tehdee dead, military deeree PR hiiv

Military deer 10lbs pr nemev! Ooriinhoo jing udahgui tolgoi deeree shahlaa


Top
   
Display posts from previous:  Sort by  
Post new topic  Reply to topic  [ 584 posts ]  Go to page Previous 118 19 20 21 22 23 Next

All times are UTC+09:00


Who is online

Users browsing this forum: No registered users and 1 guest


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Jump to:  

Copyright Asuult.NET © 2000-2015.
Administrative Contact: Khundaga Khurelbaatar [hundaga@hotmail.com]
Tel: 1-888-303-4927, Fax: 1-888-406-2264.
Powered by phpBB © 2000-2015 phpBB Group. Powered by phpBB® Forum Software © phpBB Limited