Hello guys! Ini postingan pertama di blog saya. Salam kenal ya dan semoga saya bisa aktif terus untuk membuat tulisan-tulisan yang bermanfaat di blog saya ini. Jadi begini, awalnya saya iseng mencari keyword Mr Olympia di youtube. Eh, ternyata keluar nama Ronnie Coleman di beberapa video. Pas saya liat... parah badannya otot semua. Tangannya aja sama paha saya lebih besar tangan dia. Pantas dia bisa menang Mr. Olympia sampai 8 kali berturut-turut dari tahun 1998-2005 (Mr. Olympia adalah semacam sebutan bagi juara dunia bodybuilding). Ini fotonya Om Coleman.
Saya terpana...(lebay). Dia yang membuat saya termotivasi untuk membentuk tubuh atletis dan membuat saya ingin bergaya hidup sehat. Saya jadi olahraga terus setiap dua hari sekali seperti mengangkat barbel atau tabung gas, jogging pagi-pagi, push up, sit up, dll. Saya memang ingin badan saya berbentuk, tapi nggak sampai begitu juga. Bagi teman-teman yang mungkin badannya ingin berbentuk seperti Ronnie Coleman ada tips yang saya ambil dari www.ronniecoleman.net mengenai nutrisi dan latihan yang diperlukan untuk membentuk badan seperti itu. Berikut tipsnya :
Nutrition :
MEAL 1 – 12:00 p.m.
2 cups of liquid egg whites scrambled
2 cups of grits
4 slices of fat free cheese
PRE-WORKOUT – 2:00 p.m.
1 scoop of MYO-BLITZ™
POST-WORKKOUT – 3:00 p.m.
100 grams of Whey Protein Isolate (Don't worry Ronnie Coleman
Signature Series will be out with one soon)
MEAL 3 – 5:00 p.m.
2 chicken breasts
1 cup of rice
1 cup of red beans
2 slices of cornbread
MEAL 4 – 7:00 p.m.
5 ounces chicken breasts
5 ounces Filet butterflied
1 dry baked potato
Small serving of French fries
MEAL 5 – 9:00 p.m.
12 ounces filet butterflied
1 cup of rice
MEAL 6 – 12:00
100 grams of Whey Protein Isolate
MEAL 7 – 3:00 a.m.
50 grams of Casein Protein (Again, don't worry
Ronnie Coleman Signature Series will be out with one soon)
BEFORE BED – 4:00 a.m.
1 scoop of RESURRECT-P.M.
Training :
Here's a layout of my typical workout routine. I like to switch exercises around frequently. You should never stay with the same routine too long or your body will not respond.
Back
Deadlifts, 4 sets – 6-12 reps
Barbell rows, 3 sets – 10-12 reps
T-bar rows, 3 sets – 10 – 12 reps
One-arm dumbbell rows, 3 sets 10-12 reps
Biceps
Barbell curls, 4 sets -12 reps
Seated alternating dumbbell curls, 12 reps
Preacher curls, 12 reps
Cable curls, 12 reps
Shoulders
Military presses, 4 sets – 10-12 reps
Seated dumbbell press, 4 sets – 12 reps (superset with)
Front dumbbell press, 4 sets – 12 reps
Legs
Squats, 5-6 sets – 2-12 reps
Leg presses, 4 sets – 12 reps
Lunges, 2 sets – 100 yards
Stiff-leg deadlifts, 3 sets – 12 reps
Seated hamstring curls, 3 sets – 12 reps
Chest
Bench press, 5 sets – 12 reps
Incline barbell press, 3 sets – 12 reps
Flat bench dumbbell press, 3 sets – 12 reps
Flat bench flyes, 4 sets – 12 reps
Triceps
Seated cambered-bar extensions, 3 sets – 12 reps
Seated dumbbell extensions, 4 sets – 12 reps
Close-grip bench press, 4 sets – 12 reps
Calves
Donkey rasies, 4 sets – 12 reps
Seated raises, 4 sets – 12 reps
Abs
Crunches, 3 sets – failure
Bagi teman-teman yang ingin tahu bagaimana latihan yang dilakukan oleh Ronnie Coleman dan keseharian yang dijalaninya, bisa dilihat video dibawah ini
Itulah tips yang bisa saya bagikan. Maaf kalau ada kesalahan. Semoga aja bisa bermanfaat ya! Tetap bergaya hidup sehat dan tetap di Melvin Hutomo, Sharing Knowledge Through Experiences.
"Everybody wanna be a bodybuilder, but don't nobody wanna lift no heavy-ass weight!"
~Ronnie Coleman~
Nutrition :
MEAL 1 – 12:00 p.m.
2 cups of liquid egg whites scrambled
2 cups of grits
4 slices of fat free cheese
PRE-WORKOUT – 2:00 p.m.
1 scoop of MYO-BLITZ™
POST-WORKKOUT – 3:00 p.m.
100 grams of Whey Protein Isolate (Don't worry Ronnie Coleman
Signature Series will be out with one soon)
MEAL 3 – 5:00 p.m.
2 chicken breasts
1 cup of rice
1 cup of red beans
2 slices of cornbread
MEAL 4 – 7:00 p.m.
5 ounces chicken breasts
5 ounces Filet butterflied
1 dry baked potato
Small serving of French fries
MEAL 5 – 9:00 p.m.
12 ounces filet butterflied
1 cup of rice
MEAL 6 – 12:00
100 grams of Whey Protein Isolate
MEAL 7 – 3:00 a.m.
50 grams of Casein Protein (Again, don't worry
Ronnie Coleman Signature Series will be out with one soon)
BEFORE BED – 4:00 a.m.
1 scoop of RESURRECT-P.M.
Training :
Here's a layout of my typical workout routine. I like to switch exercises around frequently. You should never stay with the same routine too long or your body will not respond.
Back
Deadlifts, 4 sets – 6-12 reps
Barbell rows, 3 sets – 10-12 reps
T-bar rows, 3 sets – 10 – 12 reps
One-arm dumbbell rows, 3 sets 10-12 reps
Biceps
Barbell curls, 4 sets -12 reps
Seated alternating dumbbell curls, 12 reps
Preacher curls, 12 reps
Cable curls, 12 reps
Shoulders
Military presses, 4 sets – 10-12 reps
Seated dumbbell press, 4 sets – 12 reps (superset with)
Front dumbbell press, 4 sets – 12 reps
Legs
Squats, 5-6 sets – 2-12 reps
Leg presses, 4 sets – 12 reps
Lunges, 2 sets – 100 yards
Stiff-leg deadlifts, 3 sets – 12 reps
Seated hamstring curls, 3 sets – 12 reps
Chest
Bench press, 5 sets – 12 reps
Incline barbell press, 3 sets – 12 reps
Flat bench dumbbell press, 3 sets – 12 reps
Flat bench flyes, 4 sets – 12 reps
Triceps
Seated cambered-bar extensions, 3 sets – 12 reps
Seated dumbbell extensions, 4 sets – 12 reps
Close-grip bench press, 4 sets – 12 reps
Calves
Donkey rasies, 4 sets – 12 reps
Seated raises, 4 sets – 12 reps
Abs
Crunches, 3 sets – failure
Bagi teman-teman yang ingin tahu bagaimana latihan yang dilakukan oleh Ronnie Coleman dan keseharian yang dijalaninya, bisa dilihat video dibawah ini
Itulah tips yang bisa saya bagikan. Maaf kalau ada kesalahan. Semoga aja bisa bermanfaat ya! Tetap bergaya hidup sehat dan tetap di Melvin Hutomo, Sharing Knowledge Through Experiences.
"Everybody wanna be a bodybuilder, but don't nobody wanna lift no heavy-ass weight!"
~Ronnie Coleman~
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