Extreme Forum
Multimedia => Slike/Muškarci => Temu započeo: Vladar Jul 19, 2007, 08:07:00 posle podne
-
14-07-2007 NPC Southern States Bodybuilding Championships - Guest poser Mark Dugdale
-
...
-
U SUNCE TI...
JEL IMA BRATE ZA GDE SE SPREMA/??
-
...
-
....
-
U SUNCE TI...
JEL IMA BRATE ZA GDE SE SPREMA/??
Nista nije specificirano, znam samo da se vec ranije kvalifikovao za MrO. Ako dodjem do nekoh info-a, javljam! ;-)
-
Kvalitetan!Ako mogu da sudim po dokumentarcu koji je radjen o njemu u pripremama,rekao bih -odlican bilder,extra covek i pravi lik koji bi trebao da predstavlja ovaj sport u najboljem svetlu.
-
Izvanredno tijelo i u out of season, uvijek ugodan sagovornik... u razgovoru ispred Nutrex-ovog standa, prije posinga, na upit o planovima za predstojeca takmicenja, rekao je da namjerava ici u Englesku trenirati sa Dorianom... Good luck, Mark ! :)
-
BRAVO CU...
-
jedan od mojih omiljenih bildera....naravno i ahmad haidar 8) :shock:
-
BRAVO CU...
tnx :)
-
Cu, vidi se da ste se dobro proveli. :D
Excellent info!!
-
Tragom informacije koju je postavila Cu, iz dobro obavjestenih izvora koji su u stalnom kontaktu sa Dorianom saznao sam da ce se Mark Dugdale pridruziti 6xMrO na dobro staro „Blood and Guts” razbijanje kod Mr. Yatesa u Britaniji, i to u jednom periodu u toku avgusta, tj. u epicentru samih priprema za Olimpiu!
Dorian poznat po tome sto ne pomaze cesto drugim bodybuilderima u toku priprema, ustvrdio je, da je ovog puta napravio izuzetak jer Mark i kao takmicar i pogotovo kao sjajna osoba to svakako zasluzuje!
Mark je istakao da je apsolutno spreman da prihvati bol koju ce mu kroz super intezivne treninge Dorian prirediti!
Takodje Mark ce snimiti i dio svog drugog DVD-a tamo, tako da cemo imati i priliku da vidimo kako je to sve izgledalo.
Eto mala dopuna sjajnoj informaciji koju nam je Cu dala! :wink:
-
Dorian Yates training Mark Dugdale at Temple gym!!!
http://www.youtube.com/watch?v=459aDkdAK18
Oficijalni trailer DVD-a koji ce ubrzo biti pusten u prodaju: A WEEK IN THE DUNGEON! (feat. Dugdale&Yates)
http://www.youtube.com/watch?v=-odht-zkM8E&feature=related
PS. Ovaj cu video morati da pridodam svojoj kolekciji!
PPS. Dorian rules!
-
Mark Dugdale:
Zaista vjerujem da ima nesto da se nauci iz ovog DVD-a. Godinama sam vrlo pomno pratio Dorianovu filozofiju treninga i nijesam znao koliko zaista mogu od njega nauciti.
Pokazalo se da sam mnogo toga novog saznao. Dorian je izuzetno precizan u formi izvodjenja i trazi snaznu kontrakciju tokom pokreta.
Njegova najveca zamjerka je bila na moju formu izvodjenja vjezbi za ledja.. Igrom slucaja to je misicna partija koju bas zelim da popravim.
Dorian savjetuje tokom cijelog videa kako i zbog cega se rade neke stvari. Joel, moj prijatelj koji edituje DVD mi je pricao o tome kako se cesto "gubio" slusajuci Dorianove savjete umjesto da edituje video...
-
Licno i pored 'milion' filmova koje posedujem,meni je najdrazi "DRIVEN"-pravi dokumentarac o Mark Dugdelu..Znaci neverovatno inspirativan..I ako se po videu moze suditi,Mark je sjajan covek,i mogao bi mnogima biti dobar uzor....
-
Program treninga Mark Dugdela
This is my typical weekly training program. While the exercises and/or order of exercises frequently change - sets, reps and days off remain the same from week to week.
DAY BODY PART EXERCISE STYLE REPS
Monday Chest/biceps/calves
Incline Bench Press Rest/Pause 6 - 3 - 2
Incline Dumbbell Flys Rest/Pause 8 - 4 -2
Widowmaker 20 to 30
Pec Machine Flies
Immediately followed by 60 second stretch
Biceps Standing EZ-Bar Curls Rest/Pause 8 - 4 - 2
Dumbbell Hammer Curls Rest/Pause 6 - 4 - 3
Straight Bar Preacher Curls Rest/Pause 1 X 20 to 30
Immediately followed by 60 second stretch
Calves Seated Calves Straight Sets 2 X 6 - 8
Standing Calves Straight Sets 2 X 6 - 8
Tuesday Quads Walking Barbell Lunges (Across gym & back) Straight Set
Smith Machine Squats Straight Sets 2 X 6 - 10
Hack Squats Widowmaker 1 X 20 to 30
Immediately followed by 60 second stretch
Abs Hanging Leg Raises Straight Sets 2 X 15
Slant Bench Abs Straight Sets 2 X 12
Thursday Back/calves---- Underhand Lat Pull-Down Straight Sets 2 X 8 to 12
T-Bar Rows Straight Sets 2 X 8 to 12
One-Arm Dumbbell Rows Rest/Pause 12 - 4 - 2
Wide-Grip Machine Rows Straight Sets 2 X 8 - 12
Rope Pulldowns Widowmaker 1 X 20 to 30
Immediately followed by 60 second stretch
Hamstrings Lying Leg Curl Rest/Pause 6 - 3 - 2
Seated Leg Curl Widowmaker 1 X 20 to 30
Calves Angled Calve Raises Straight Sets 2 X 8 to 12
Standing Calves Straight Sets 2 X 6 to 8
Friday Shoulders/triceps--- Standing Dumbbell Presses Straight Sets 2 X 6 to 12
Seated Side Laterals Rest/Pause 8 - 4 - 3
Rear Delt Machine Rest/Pause 8 - 4 - 3
Immediately followed by 60 second stretch
Barbell Shrugs Straight Sets 2 X 6 to 12
Triceps Overhead Triceps Extensions Rest/Pause 8 - 4 - 3
Assisted Dip Machine Widowmaker 1 X 20 to 30
Immediately followed by 60 second stretch
Abs Hanging Leg Raises Straight Sets 2 X 15
Slant Bench Abs Straight Sets 2 X 12
Off on Wednesday, Saturday, and Sunday
WARNING: Seek advice from a medical professional before beginning any new exercise program. The program listed above is for a professional bodybuilder and may not be suitable for every individual. Each workout is performed only after properly warming-up.
-
Da li neko zna Dorianov program sta je radio,koliko ponavljanja,koje vezbe i kolko puta nedeljno??!!
-
http://www.dorianyates.net/chest.html
-
;)
-
Izgleda pomogli Dorianovi savjeti dobro :)
-
Izgleda pomogli Dorianovi savjeti dobro :)
Manje vise Mark je slicno vezbao Dorianovom -blood and guts-sistemu..no sa jos dodatnih saveta Mark je jos bolji.
I pored D.Hanry-ja i K.Englisa cini vrh klase 202..
-
Mark je strasan lik, cika Poloms me snadbjeo njegovim DVD/om.... Prijatna promjena - kulturan, radan, izuzetno posvecen porodici covjek, a izvanredan hardcore builder.
-
;)
-
BIOGRAPHY
Full Name: Mark James Dugdale
Height: 5' 6"
Birth Date: 12/25/74
Nationality: Spanish, German and English
Married to: Christina Dugdale
Daughters: Madison "Maddie", Lauren and Julia
Off-Season Weight: 235
Competition Weight: 210
Training Location: Kirkland, WA Gold's Gym (kirklandgoldsgym.com)
Favorite Training Day: Legs
Training Partner: Seth MacGillivray, Christina Dugdale
Favorite Food: Sushi
Favorite Training Attire: GASP (www.getgasp.com)
Favorite Pro Bodybuilder: Jay Cutler
Favorite Online Blog: Mark Driscoll's Blog (theresurgence.com)
Place of Worship: Mars Hill, Ballard (marshillchurch.org)
Goals: To display the fingerprints of Jesus Christ in all areas of my life.
2002 OLYMPIA DIET
Below is a sample of Mark's typical daily nutrition
5:30AM - Cardio
Lipo-6 Black
7:00AM - Meal #1
Steel-cut Oats - ½ cup
Chia Seeds - 1 tablespoon
Chopped Walnuts - ¼ cup
PRO-GRAM
9:00AM - Meal #2
Organic Chicken Breast
Organic Corn - ½ cup
Organic Green Peas - ½ cup
Organic Broccoli - ½ cup
10:30AM - Meal #3
Same as Meal #2
12:00PM - Shake
PRO-GRAM
Lipo-6X
1:00PM - Meal #4
Same as Meal #2
2:30PM - Shake
PRO-GRAM
3:30PM - Meal #5
Same as Meal #2
4:30PM - Pre-workout
Vitrix
5:30PM - Train
Mass XXplosion
7:30PM - Meal #6
Ground Bison or Organic Piedmontese Beef Roast
Cooked Beets - ½ cup
Lettuce and Cabbage Salad
http://www.markdugdale.com/gallery.html