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Hamid Yaryura  // Viendo las entradas de Hamid Yaryura

29 Oct Escrito por en Hamid Yaryura | Comentarios

28-10-2012 – Cadena Posterior & Pantorrillas

28-10-2012 – Cadena Posterior & Pantorrillas

Fase de Acumulacion, semana 2. A1. Standing calf raises 4 sets x 8-10reps, 60s desc. B1. Seated calf raises 4 sets x 20-25 reps, 60s desc. C1. Bulgarian split squat 4 sets x 6-8 reps, 90s desc. D1. Lying leg curl 4 sets x 6-8 reps, 90s desc. E1. Glute-ham raise 4 sets x 8-10 […]

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5-6 Comidas al dia…es realmente necesario?

5-6 Comidas al dia…es realmente necesario?

Es lo que hemos oído toda la vida, desde que me inicie en el mundo de los hierros y puse interés en mi alimentación es la información que he recibido, debes comer cada 3 horas para “acelerar” tu metabolismo, 5-6 comidas al día. ….Es realmente esto necesario? Siempre entendí que esto era algo bastante lógico, […]

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18 Aug Escrito por en Hamid Yaryura | Comentarios

Pierna Completa 15-08-2011

Pierna Completa 15-08-2011

A1. Standing calf raises 10 sets x 10reps. 10seg descanso B1. Seated calf raises 3 sets x 20-25reps. 60seg descanso. C1. Pendolum Squat 1 1/4 4 sets x 10-12 reps. 60seg ( 1 1/4 : Bajas completamente,subes 1/4 de lo que seria el rango completo del movimiento, bajas nuevamente y y luego subes por completo) […]

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12 Aug Escrito por en Hamid Yaryura | Comentarios

Pecho & Triceps 12-08-2011

Pecho & Triceps 12-08-2011

Giant Set. A1. Flies plano 4 sets x 10-12reps, sin descanso. A2. Bench press plano 4 sets x 10-12, sin descanso. A3. Incline DB Press ,60grados. 4 sets x 10-12, 120seg descanso. B1. DB Skull crushers 3 sets x 12-15reps, 60seg descanso. C1. Pushdown en polea 3 sets x 20reps. 60 seg descanso.

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12 Aug Escrito por en Hamid Yaryura | Comentarios

Cuadriceps & Pantorillas en 30min

Cuadriceps & Pantorillas en 30min

Mucho que hacer…poco tiempo para entrenar…sh*t got done! A1. Squats 5 sets x 12-15reps, 90seg descanso. B1. Leg Press 4 sets x 15-20reps, 90seg descanso. C1. Leg extension 3 sets x 20reps, 45seg descanso. D1. Seated calf raises, foot in, 4 sets x 20-30reps, 60seg descanso.

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09 Aug Escrito por en Hamid Yaryura | Comentarios

Rutina de Espalda 08-08-2011

Rutina de Espalda 08-08-2011

A1. Chin ups, neutral grip (fat grip) 4sets x 8-10 reps (3010) 120seg descanso GIANT SET. B1. Pulldown, supinated grip 4 sets x 10-12 reps (2010) 10seg descanso B2. Barbell Rows, supinated grip 4 sets x 10-12 reps (2010) 10seg descanso B3. Dumbbell Pullover 4 sets x 10-12 reps (2110) 180seg descanso

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09 Jun Escrito por en Hamid Yaryura | Comentarios

Doble entrenamiento – 08/06/2011

Doble entrenamiento – 08/06/2011

Entrenamiento AM: A1. Standing calve raises 4 sets x 20reps (2010) 60seg B1. Bodyweight standing calve raises 1 X 60seg (Haciendo repeticiones hasta que se completen los 60seg) C1. Squats 4 sets x 6-8 (3010) 120seg D1. Pendolum squat 3 x 10-12 (3010) 10seg D2. Static Lunges 3 x 10-12 (x0x0) 90seg F1. Leg Extensions […]

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Bicep Femoral y Pantorrillas 03-06-11

Bicep Femoral y Pantorrillas 03-06-11

A1) Standing Calf raises 4 sets x 20 reps, 1 strip set 40reps (2010) 60seg B1) Romanian Deadlift 5 sets x 6-8 reps (2010) 90seg C1) Lying Leg curl 4 sets x 8-10 reps. (3010) 10seg C2) Walking Lunges 4 sets x 20-24 steps (X0X0) 60seg

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31 May Escrito por en Hamid Yaryura | Comentarios

Pecho y Espalda 30-05-11

Pecho y Espalda 30-05-11

A1. Flat bench press 4 x 6-8 (4010) 60seg A2. Pull ups 4 x 6-8 (4010) 60seg B1. Incline bench press (45grados) 3 x 10-12 (2010) 60seg B2. Pull down 3 x 10-12 (2010) 60seg C1. Incline DB Press (30grados) 3 x 10-12 (2010) 60seg C2. Seated cable rows 3 x 10-12 (2010) 60seg * […]

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Blog Update! (Dieta Keto Ciclica)

Blog Update! (Dieta Keto Ciclica)

Ultimamente no hemos tenido mucho tiempo para actualizar contenido en la pagina…pero seguimos al pie del cañon! A nivel de entrenamiento en las ultimas semanas me he enfocado en hipertrofia y resistencia, trabajando en rangos de repeticiones altas y acortando los descansos para hacer el entrenamiento mas lactico…Esto hace que el cuerpo libere hormonas de […]

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