PL_PL 
EN 
Nikolay Asparuhov
INFORMACJE OGÓLNE
Wiek
24
Wzrost
178.5
Waga:
103
Telefon
06764157828
Email:
nikiifbb@icloud.com
DOŚWIADCZENIA TRENINGOWE
9 Years
KULTURYSTYCZNY
5
DIETA
Current diet:
Training: 3700kcal-250P, 67F, 465C
Training without work: 3312kcal – 246P, 65F, 366C
Rest day: 3012kcal – 238P, 52F, 297V
Lactose
1. meal 50gr. Oats, 200ml. Eggwhites, 30gr. Walnuts ( mix everything- like a pancake )‘
Meal 2,3,4 90gr. Rice, 100gr. Chicken, vegetables ( around 150 )
Meal 5. pre workout 90gr. Rice pudding, 30gr. Whey, 150gr. Applesauce
Intra: 50gr. Cluster
Post workout: 30gr. Whey with 50gr. Cornflakes
Meal 7. 100gr. Chicken, 30gr. Walnuts
TRENING
Day 1 – Chest & Calves
Set | Reps
• Barbell Incline Bench Press – 4 sets | 12, 10, 6–8, 12
Butterfly Machine – 4 sets | 12, 10, 6–8, 12
Dumbbell Incline Press (superset with) – 4 sets | 12, 10, 6–8, 12
Dumbbell Decline Press (superset with) – 4 sets | 12, 10, 6–8, 12
Dumbbell Flat Bench Press (superset with) – 4 sets | 12, 10, 6–8, 12
Bench Dips (feet elevated on bench) – 4 sets | Bodyweight
Standing Calf Raises – 6 sets | 30, 25, 20, 15, 10, 30
Day 2 – Back & Abs
Set | Reps
• Barbell Bent-Over Rows (underhand grip) – 4 sets | 12, 10, 6–8, 12
GYM 80 One-Arm High Row – 4 sets | 12, 10, 6–8, 12
One-Arm Dumbbell Row – 4 sets | 12, 10, 6–8, 12
Seated Wide-Grip Row (superset with) – 4 sets | 12, 10, 6–8, 12
Wide-Grip Lat Pulldown to Chest (superset with) – 4 sets | 12, 10, 6–8, 12
Barbell Row (torso parallel to the floor) (superset with) – 4 sets | 12, 10, 6–8, 12
Straight-Arm Lat Pulldown with Rope or Underhand Grip – 4 sets | 12, 10, 6–8, 12
Hanging Leg Raises (superset with)
Ab Machine – 6 sets | 20–30
Day 3 – Rest Day
Day 4 – Triceps, Biceps & Calves
Set | Reps
• Lying Dumbbell Decline Triceps Press – 5 sets | 15, 12, 10, 6–8, 15
Incline Dumbbell Bicep Curl – 5 sets | 15, 12, 10, 6–8, 15
Seated Dip Machine (superset with) – 4 sets | 12, 10, 6–8, 12
Lying Rope Triceps Pushdown (superset with) – 4 sets | 12, 10, 6–8, 12
Standing Rope Triceps Pushdown – 4 sets | 12, 10, 6–8, 12
EZ Bar Bicep Curl (overhand grip) (superset with) – 4 sets | 12, 10, 6–8, 12
Hammer Curl (superset with) – 4 sets | 12, 10, 6–8, 12
Spider Curl on Incline Bench (45°) – 4 sets | 12, 10, 6–8, 12
Seated Calf Raises – 6 sets | 30, 25, 20, 15, 10, 30
Day 5 – Shoulders & Abs
Set | Reps
• GYM80 Shoulder Press – 5 sets | 15, 12, 10, 6–8, 15
Upright Rows with Barbell – 4 sets | 12, 10, 6–8, 12
Incline Dumbbell Lateral Raises (chest down) – 4 sets | 12, 10, 6–8, 12
Standing Dumbbell Lateral Raises – 4 sets | 12, 10, 6–8, 12
Bent-Over Dumbbell Lateral Raises – 4 sets | 12, 10, 6–8, 12
Lateral Raise Machine (seated or standing) – 10 sets | 10–15
Hanging Leg Raises (superset with)
Ab Machine – 6 sets | 20–30
Day 6 – Rest Day
Day 7 – Quads & Calves
Set | Reps
• Barbell Squats – 5 sets | 15, 12, 10, 6–8, 15
Hack Squat Machine – 4 sets | 12, 10, 6–8, 12
Barbell or Dumbbell Bulgarian Split Squats – 4 sets | 12, 10, 6–8, 12
Dumbbell Walking Lunges – 4 sets | 10–15
Leg Extensions – 4 sets | 15, 12, 10, 15
Standing Calf Raises – 6 sets | 30, 25, 20, 15, 10, 30
Day 8 – Hamstrings, Glutes & Abs
Set | Reps
• Lying Leg Curl – 4 sets | 15, 12, 10, 15
Single-Leg Standing/Kneeling Leg Curl – 4 sets | 15, 12, 10, 15
GYM80 Seated Leg Curl – 4 sets | 15, 12, 10, 15
Barbell Romanian Deadlifts (RDLs) – 4 sets | 15, 12, 10, 15
GYM80 Glute Kickbacks (single leg) – 4 sets | 15–20
GYM80 Hip Thrust (superset with)
Abductor Machine – 4 sets | 15–20
Hanging Leg Raises (superset with)
Ab Machine – 6 sets | 20–30
Day 9 – Rest Day
Day 1 – Chest & Calves
Set | Reps
• Barbell Incline Bench Press – 4 sets | 12, 10, 6–8, 12
Butterfly Machine – 4 sets | 12, 10, 6–8, 12
Dumbbell Incline Press (superset with) – 4 sets | 12, 10, 6–8, 12
Dumbbell Decline Press (superset with) – 4 sets | 12, 10, 6–8, 12
Dumbbell Flat Bench Press (superset with) – 4 sets | 12, 10, 6–8, 12
Bench Dips (feet elevated on bench) – 4 sets | Bodyweight
Standing Calf Raises – 6 sets | 30, 25, 20, 15, 10, 30
Day 2 – Back & Abs
Set | Reps
• Barbell Bent-Over Rows (underhand grip) – 4 sets | 12, 10, 6–8, 12
GYM 80 One-Arm High Row – 4 sets | 12, 10, 6–8, 12
One-Arm Dumbbell Row – 4 sets | 12, 10, 6–8, 12
Seated Wide-Grip Row (superset with) – 4 sets | 12, 10, 6–8, 12
Wide-Grip Lat Pulldown to Chest (superset with) – 4 sets | 12, 10, 6–8, 12
Barbell Row (torso parallel to the floor) (superset with) – 4 sets | 12, 10, 6–8, 12
Straight-Arm Lat Pulldown with Rope or Underhand Grip – 4 sets | 12, 10, 6–8, 12
Hanging Leg Raises (superset with)
Ab Machine – 6 sets | 20–30
Day 3 – Rest Day
Day 4 – Triceps, Biceps & Calves
Set | Reps
• Lying Dumbbell Decline Triceps Press – 5 sets | 15, 12, 10, 6–8, 15
Incline Dumbbell Bicep Curl – 5 sets | 15, 12, 10, 6–8, 15
Seated Dip Machine (superset with) – 4 sets | 12, 10, 6–8, 12
Lying Rope Triceps Pushdown (superset with) – 4 sets | 12, 10, 6–8, 12
Standing Rope Triceps Pushdown – 4 sets | 12, 10, 6–8, 12
EZ Bar Bicep Curl (overhand grip) (superset with) – 4 sets | 12, 10, 6–8, 12
Hammer Curl (superset with) – 4 sets | 12, 10, 6–8, 12
Spider Curl on Incline Bench (45°) – 4 sets | 12, 10, 6–8, 12
Seated Calf Raises – 6 sets | 30, 25, 20, 15, 10, 30
Day 5 – Shoulders & Abs
Set | Reps
• GYM80 Shoulder Press – 5 sets | 15, 12, 10, 6–8, 15
Upright Rows with Barbell – 4 sets | 12, 10, 6–8, 12
Incline Dumbbell Lateral Raises (chest down) – 4 sets | 12, 10, 6–8, 12
Standing Dumbbell Lateral Raises – 4 sets | 12, 10, 6–8, 12
Bent-Over Dumbbell Lateral Raises – 4 sets | 12, 10, 6–8, 12
Lateral Raise Machine (seated or standing) – 10 sets | 10–15
Hanging Leg Raises (superset with)
Ab Machine – 6 sets | 20–30
Day 6 – Rest Day
Day 7 – Quads & Calves
Set | Reps
• Barbell Squats – 5 sets | 15, 12, 10, 6–8, 15
Hack Squat Machine – 4 sets | 12, 10, 6–8, 12
Barbell or Dumbbell Bulgarian Split Squats – 4 sets | 12, 10, 6–8, 12
Dumbbell Walking Lunges – 4 sets | 10–15
Leg Extensions – 4 sets | 15, 12, 10, 15
Standing Calf Raises – 6 sets | 30, 25, 20, 15, 10, 30
Day 8 – Hamstrings, Glutes & Abs
Set | Reps
• Lying Leg Curl – 4 sets | 15, 12, 10, 15
Single-Leg Standing/Kneeling Leg Curl – 4 sets | 15, 12, 10, 15
GYM80 Seated Leg Curl – 4 sets | 15, 12, 10, 15
Barbell Romanian Deadlifts (RDLs) – 4 sets | 15, 12, 10, 15
GYM80 Glute Kickbacks (single leg) – 4 sets | 15–20
GYM80 Hip Thrust (superset with)
Abductor Machine – 4 sets | 15–20
Hanging Leg Raises (superset with)
Ab Machine – 6 sets | 20–30
Day 9 – Rest Day
SUPLEMENTACJA
In the morning:
Zinc, Vit. D3+k2, Omega 3, Multivitamin, DIM, Kidney Support
Before sleep:
Omega 3, Multivitamin, Magnesium, NIGHT from BioTech, Ashwagandha
Same supplemets like in Off-season
Currently:
500mg. Test enant. / week , 400mg. Mast. Enant / week , 400mg. Primo / week
2 i.u HGH in the morning fasted
2.iu HGH before sleep
T4 200 mcg fasted
40mg Telmisartan fasted
( I have used almost every + Supps )
ZDROWIE
/
Right hamstring partial tear
Cabergoline every 3rd. Day
CELE I MOTYWACJA
IFBB Pro Card
Be successful pro
I think with you, your knowledge and experience we can achieve a lot of things. I am happy and glad to work with you
Currently 12 weeks out. Sitting at around 103kg.
I am on prep since about 7 weeks.
First competition is NPC Pro Qualifer in Austria,
Second one is Olympia Amateur in Romania a week later