Athlete profile and tips: Hans Cheeneebash.

Athlete profile

HANS CHEENEEBASH

Profile

NAME : HANS CHEENEEBASH

AGE : 19

CURRENT WEIGHT : 61.4 KG

HEIGHT: 1.70 M

GYM : PREETAM BARBELL GYM 

TRAINING DURATION :  8 Months

GOALS : Having a nice and sexy body... aim to participate in MR Vacoas Phoenix in under 60 kg category next year   

FAVOURITE BODYBUILDERS : Local - PREETAM RAMTOHUL 

                                               International - LAZAR ANGELOV/JEFF SEID 

TYPICAL DAILY DIET  - I call it 'Breakfast Overload' , eat as much as you can during breakfast... Daily diet : Oats(minimum 2 times a day),Pasta(i use it as carb atleast 3 times a week),Peanut Butter( i eat about 3 spoons of peanut butter in bread every morning during breakfast). 

FAVOURITE SUPPLEMENTS : Centrum Multivatimin tabs, Nature firm Creatine Capsules , Musclepharm Combat Powder 

Hardcore Training Programme 

Monday  :   Chest and arms 

CHEST

·       Heating up 5-10 mins (for every training day)

·       DECLINE BENCH PRESS : 12-10-8-6 ( Be sure to be increasing weights every rep)

·       INCLINE BENCH PRESS : 12-10-8-6

·       DUMBELL FLIES : 12-10-8-6 (Start only after 1 month training)

·       DUMBELL PULLOVER : 12-10-8-6 

·       CABLE CROSS : 3X12 (12-12-12)

ARMS  

·         STANDING BARBELL CURL : 12-10-8-6

·         SEATED CONCENTRATION CURL : 3 X 12

·         SCOTT CURL : 12-10-8-6

·         SKULL CRUSHERS : 3 X 12

·         OVERHEAD DUMBELL PRESS : 3 X 12

·         TRICEP PUSHDOWNS : 12-10-8-6       

·         WRIST CURLS : 3 X TILL FAILURE       

*Training duration : Approximately 2 hours       

WEDNESDAY  :   SHOULDER,BACK,LEGS   

·         SHOULDERS SHRUGS ( WITH BAR) : 12-10-8-6

·         UPRIGHT ROWING( WITH BAR) : 12-10-8-6

·         SIDE LATERAL(DUMBELL) : 12-10-8-6

·         FRONT DUMBELL RAISE : 12-10-8-6 

·         BENT OVER LATERAL : 12-10-8-6

·         LATS PULLDOWN : 12-10-8-6

·         PRESS BEHIND NECK : 12-10-8-6

·         T BAR ROW : 12-10-8-6

·         ONE ARM ROWING(DUMBELL) – 3 X 12

·         LEG EXTENSTION : 12-10-8-6

·         LEG PRESS : 12-10-8-8-6

·         STANDING CALF RAISE : 3 x 21 
*FRIDAY REPEAT MONDAY TRAINING 

HERE’S SOME PICS OF WHAT I BECAME IN 6 MONTHS FOLLOWING THIS TRAINING PROGRAMME 

TIPS FOR BEGINNERS

I would advise the following based on my personal experience if any beginner would like to become like me though i am myself a beginner . 

TRAINING : 1. Atleast 3 times a week  

2. Rest is equally important, leave each bodypart to rest for 24-48 hours. e.g Monday you do chest and arms  andWednesday you do legs and shoulders , Friday back to arms and chest.   

NUTRITION : 1. Oats is my key nutrition,i always eat oats 1 hr before training and within 2 hours after training 

2. High protein foods and carbs are also major in my nutrition(pasta 3/4 times a week and tuna also)   

SUPPLEMENTATION : The only supplement i used till now is multivitamins. The best i've been using is probably the 'Centrum Multivitamin tabs', it is sold at affordable prices and is a complete multivatimin  

MOTIVATION : That is surely the most important part . I follow 2 BIG rules : ' NO PAIN , NO GAIN'  and  ' IF YOU WANT TO BE A LION, TRAIN WITH LIONS'... Just keep in mind that bodybuilding takes time and you always bear the fruit of your hardwork.What i do is fix myself an objective, a model to follow and what my idol is undoubtedly LAZAR ANGELOV. Most importantly find a pleasure in going at the gym, make it a pleasant moment, like it ,love it , if you don't like it you will barely progress don't make it an obligation but something you are eager to go with.  

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