before - after foto #2

[elma]

senko said:

elma'ya teşekkür ediyoruz değil mi bu arada arkadaşlar, oturup anlattığı için.

kanka teşekkür etmesen de ben yazıcaktım, yazasım vardı yani, sıkıntı yok =)

[sanssizsansli]

ben 36 kilo verdim taş gibi vücut yaptım bu kadar yazmadım la, adam içinde biriktirmiş ssdf

[elma]

sanssizsansli said:

ben 36 kilo verdim taş gibi vücut yaptım bu kadar yazmadım la, adam içinde biriktirmiş ssdf

keyif aldığım dersin asistanıysam o dönem bir gün dersime gir üniversitede

Çılgınlar gibi anlatıyorum, quiz midterm final hepsinden yıldızlı pekiyi ile geçiyo çocuklar, ofis saatlerim dolup taşıyo falan eheh =)

[sanssizsansli]

şapşik seni

[elma]

http://m1.behance.net/rendition/modules/40138353/disp/b8772be269ef8dba0899cb486adc24c4.jpg

[logtrig]

beyler 81 kiloyum kollarım ince ve gereksiz bir göbeğim var.
geçen hafta spora yazıldım, avrupadayım ve kebap mcdonalds tarzı beslenmeye de halıyle ara verdim. eylüle kadar bişiler yaptım yaptım diye gaza gelmiş durumdayım. nasıl bir program yapılır neler olur hiç bilmiyorum. tek bildiğim şu an koşu bandında 10dk bile koşamadığım.

[moriarty]

kondüsyon konusunda korkma.

ben hayatı boyunca sporun kıyısından geçmemiş adamı p90x'e başlatıyorum da 2 hafta sonra vidyoyla aynı hızda gidiyo. önemli olan beynin sana yoruldum dediğinde durmak yerine gerçekten yoruldugunda durmak. ikisi çok farklı şeyler. ikinciyi yaparsan hep at gibi kondüsyonun olur.

en kolay kazanılan şey kondüsyon falan.

onun dışında eylüle kadar zmaanın varsa iyi beslenicem vs diyosun

bu güzel bir program:
http://www.muscleandstrength.com/workouts/phul-workout

bir gün de kempo, koşu gibi kardiyolar ekleyebilirsin offgünlerden birine.

[moriarty]

bu da ikinci alternatif

Upper Power:
Bench Press: 5x5 - 3x10
Barbell Row: 5x5
Lat Pulldown 4x6-8
OHP 4x8
Arm work

Lower Power
Squat: 5x5
Deadlift: Mag/Ort rep scheme
Seated Calf Raise: 5x10

Upper Hypertrophy

Bench Press/Incline DB Bench Press: 4x10
Hammer Strength Chest Press/Cable Flyes 4x8-12
Dumbbell Row: 4x20
Lat Pulldown: 3x12
OHP: 2x5, 2x3, 3x1

Lower Hypertrophy
Squats: 5x10
RDL: 4x10
Leg Extension: 3x12
Leg Curls: 3x12
Standing Calf Raise: 5x15

[Sorieno]

moriarty said:

ben hayatı boyunca sporun kıyısından geçmemiş adamı p90x'e başlatıyorum da 2 hafta sonra vidyoyla aynı hızda gidiyo.

Kimmiş abi o.
2 tane P90x yaptım yok yetemedim, P90x3 hızına yetişebildim ancak. Onda da kardiyolulara değil.

[moriarty]

valla bizim evde captain americanın, captain america olmadan önceki hallerinden 2 tane vardı.

canavar oldu ikiside. senide yaptırsam yanımda sende olursun. olay motivasyon abi. insan beyniyle alakalı çoğu şey.

[senko]

nasi kazandiriyorsun kondisyonu ya
ben 1 yil calisma ile anca maraton cikarabilecek kivama geldim.

ha bi de sey var birisi yari maraton kosar 3 gun yerinden kimildayamaz' ben yari maraton kosup ertesi gun 150km pedallayabiliyordum.

simdi merdiven cikarken nefesim kesiliyor sdf

[moriarty]

kaçak dövüşmicen abi.

beyin her yoruldum dediğinde durursanız öyle olur. halbuki vucudun yapabilecekleri eşsiz. dayanıklılığı eşsiz.

yine yaparsın istesen o forma gelirsin rahatça.

[dana22]

maraton kosan adam o kadar cabuk salmaz..sigara filan varsa birak direkt

[senko]

mori ayrimini nasil yapcan abi
at miyiz biz, yorulunca durmazsan yirtarsin kaslari heralde, veya yigilir kalirsin yolda.

[moriarty]

gerçekten yorulmakla beynin sana boşver olum iki dinlenek dünyayı sen mi kurtarıcan demesi çok farklı şeyler abi.

[moriarty]

güzel bi örnek vereyim:

Diana Nyad
http://static1.businessinsider.com/image/522dff4d6bb3f7c5788e5eb9-1200-900/diana-nyad-open-water-swim.jpg

64 yaşında, Cuba'dan Floridaya 180km yüzdü. 53 saat sonunda.[/b]

On the morning of August 31, 2013, Nyad began her fifth bid to swim from Havana, Cuba to Florida, a distance of about 110 miles (180 km), accompanied by a 35-person support team, swimming without a shark cage[31] but protected from jellyfish by a silicone mask, a full bodysuit, gloves and booties.[32] Before reaching Florida, Nyad broke Penny Palfrey's 2012 distance record for the Cuba to Florida swim, putting Nyad closer to Key West than anyone swimming without a shark cage. At approximately 1:55 pm EDT on September 2, 2013, Nyad reached the beach in Key West, about 53 hours after she began her journey.

said:

Preparations[edit]
By early January 2010 Nyad determined to begin working out for a summer attempt to swim from Cuba to Florida. Taking up residence in the Caribbean island of St. Maarten, from January through June she began doing 8-, 10-, 12- and 14-hour swims every other week. Then she moved her training to Key West and, while waiting for favorable weather conditions she embarked on a 24-hour swim. On July 10 she chartered a 35-foot fishing vessel to take her 40 miles (64 km) out to sea. At 8:19 AM she jumped overboard and began swimming back towards Key West, with the boat following her. At 8:19 AM the next day her handlers helped her back on board, still about 10 miles (16 km) from land: she said she felt "tired and dehydrated" but still "strong" and "easily able to swim another 20 hours without any problem."[21]

On July 10, 2010, at the age of 60, she began open water training for a 60-hour, 103-mile (166 km) swim from Cuba to Florida, a task she had failed to finish thirty years previously. When asked her motivation, she replied, "Because I'd like to prove to the other 60-year-olds that it is never too late to start your dreams." She was scheduled to make the swim in August/September 2010, but bad weather forced her to cancel; she then planned to do the swim in July 2011.[22][23] In an October 15, 2010 interview with CNN, Nyad said she was trained and ready to swim by July 23, but a record stretch of high winds and dropping water temperatures prevented her from making the attempt.

While training in St. Maarten, she sat for an interview that was published March 25, 2011 by the island's online news agency, The Daily Herald, remarking that "It's a large operation, like an expedition. We've got about 25 people, navigators, managers, boat crew, weather routers, medical people, shark experts, you name it. That's the time also when the water starts to get to its hottest. I need the hottest possible ocean. As soon as we hit the right forecast, we'll be off to Havana. We won't know the exact starting point probably until the night before. And we don't know exactly where landfall will be...I'd love to wind up in Key West, but it will depend on trajectory of the Gulf Stream."[24] Nyad estimated that the cost of her "expedition" was about $500,000.[23]

Nyad moved her training site from the Caribbean island of St. Maarten to Key West, Florida, in June 2011. She was joined by key members of her support team on June 28, to wait for ideal weather conditions that typically occur only during the summer doldrums in July and August. For the marathon swim to be feasible, two main weather conditions needed to come together at the same time: a combination of low-to-light winds (to minimize sea chop), and water temperatures in the high 80s °F (high 20s/low 30s °C). These relatively "high" water temperatures produce a twin challenge: in the first half of her swim the warm water will dehydrate her body, while in the second half her body temperature will drop and she will face potential hypothermia. Nyad had bulked up her physique to about 150 pounds/70 kg (15 pounds/7 kg more than she weighed in 2010) to help counter the loss of body mass during her grueling swim.

Nyad was escorted by a paddler in a kayak equipped with an electronic shark repellent known as a Protective Oceanic Device.[25]

To keep Nyad swimming in a straight line, her specially designed, slow-moving catamaran support boat deployed a 10-foot (3.0 m) streamer: a long pole keeps the streamer several yards away from the boat, and the streamer is designed to remain about 5 feet underwater, so that Nyad can swim above it, much like following a lane line in a swimming pool. At night, the white streamer was replaced by a string of red LED lights.[26] Writing in her blog in July 2011, Nyad stated that the development of the submerged guide streamer, in early summer 2011, may be the single greatest aid to her marathon swim. In all of her previous swims, she had trouble keeping the support boat in sight and was prone to veer off-course. Keeping a boat headed in a straight line, in the ocean, while moving at only 1 to 2 knots is very difficult, and her catamaran is equipped with thrusters and a special sea anchor (in case of following seas) to stabilize its course.

Second attempt[edit]
Some 33 years after her first attempt in 1978, Nyad entered the water again at Havana on August 7, 2011 at 7:45PM, a CNN news team on board her support ship to provide live coverage of her swim, which involved electronic "Shark Shields" but no shark cage.[27] Nyad stopped her attempt early in the morning on August 9 at 12:45AM after 29 hours in the water, after encountering strong currents and winds that pushed her miles off course to the east. Nyad also said she had been suffering shoulder pain since her third hour in the water, but what made her abandon the effort was a flare-up of her asthma, such that, throughout the final hour, she could only swim a few strokes before repeatedly having to roll on her back to catch her breath.

Third attempt[edit]
On September 23, 2011,Diana Nyad began a third attempt at the Cuba-to-Florida swim, again without a shark cage, but had to stop after about 41 hours, about 67 nautical miles (124 km) through the 103 nautical miles (191 km) passage, because of jellyfish and Portuguese man-of-war stings and after currents pushed her off course.[28] Nyad's October 2011 TED talk described how box jellyfish stings on her forearm and neck caused respiratory distress that eventually caused the swim to end.[29]

Fourth attempt[edit]
On August 18, 2012, Nyad began her fourth attempt, without a protective shark cage.[30] Nyad and her team ended the swim prematurely at 12:55 a.m. on August 21, 2012, reportedly because of two storms and nine jellyfish stings, after having covered more distance than her three previous attempts.[30]

Fifth attempt[edit]
On the morning of August 31, 2013, Nyad began her fifth bid to swim from Havana, Cuba to Florida, a distance of about 110 miles (180 km), accompanied by a 35-person support team, swimming without a shark cage[31] but protected from jellyfish by a silicone mask, a full bodysuit, gloves and booties.[32] Before reaching Florida, Nyad broke Penny Palfrey's 2012 distance record for the Cuba to Florida swim,[discuss] putting Nyad closer to Key West than anyone swimming without a shark cage.[33] At approximately 1:55 pm EDT on September 2, 2013, Nyad reached the beach in Key West, about 53 hours after she began her journey.

Kimse sizden aralıksız 180km yüzmenizi beklemiyor ki. Ama insan olarak vucudunuzu kucumsemeyin sadece. Dediğim gibi çok farklı şeyler biraz daha zorlamak ile beyin dur dediğinde durmak.

[moriarty]

In the pitch-black night, stung by jellyfish, choking on salt water, singing to herself, hallucinating … Diana Nyad just kept on swimming. And that's how she finally achieved her lifetime goal as an athlete: an extreme 100-mile swim from Cuba to Florida — at age 64. Hear her story.

https://www.ted.com/talks/diana_nyad_never_ever_give_up

[elma]

helal. Vücut ve beyin kapasitesini zorlaması ibretlik, shark cage olmadan yüzmeye kalkması daha da ibretlikmiş.

Moriarty çok haklı abi. Her idmanda vücut kapasitesini biraz daha zorlamaya çalışın. Bu işin özü bu çünkü ne kadar yırtarsan tamir edersen o kadar gelişiyorsun. Vücudun da 100 yaşında değilsen mis gibi recover ediyor gerekli besini uykuyu sağlarsan. İlk başlarda bu mentalite zor geliyor ama sonra her idman kendini challenge ettiğinden iş keyifli hale geliyor.

Sakatlıktan vs korkmayın. Vücudun gerçek kapasitesi 100 birim ise. 40-50 ye geldiğinizde beyin yeter artık yoruldun bırak diyor. Bu noktada beyini dinlemeyip fiziksel devam edin daha da zorlayın kendinizi. 80-90 lara gelince zaten anlarsınız fiziksel olarak isteseniz de devam edemeyeceğinizi oralarda safe arealarda bırakın. 100 ü geçmeyin sakatlanma area sı o. Zaten formunuz dandik değilse işleri nizamı yapıyorsanız 100 ü geçip sakatlanma zone una girmeniz pek olası değil =)

Hep bu beyni kapatıp her idman biraz daha fiziksel zorlanma ile çok zaman kazanırsınız bi de. Yani 4 haftalık kazanımı hakkını vererek çalışarak 10-12 günde yapmanız bile çok olası. Sağlam idman sonrası günü kas grubu kendini belli ediyor zaten yalandan çalışmaya oranla.

Reach your limits where your body says no more, and go beyond that point. This is how gains are made.

bu kafayla inşallah sonum greg plitt olmaz, comfort zone dele dele tahtalı köyü bulursak işler fena =)

[elma]

starve for victory. Go the extra mile! There's a reason why you go to that gym in the first place!

http://www.youtube.com/watch?v=WYP9AGtLvRg

[elma]

motive olunacak milyon tane şey var, benim en beğendiğim bu

Here son, let me tell you a few things you already know:
life aint all sunshine and rainbows. Its a mean and nasty place. Its gona beat you down to your knees and keep you there permanently if you let it.

But it aint about how much you can hit. Its about how much you can get hit and keep moving forward. Thats how winning is done! Cowards point fingers, and that aint you. You're better than that!

http://www.youtube.com/watch?v=FkJLTGweKl0

[Sparkcaster]

http://i.imgur.com/gx7PDGP.jpg

[Goering]

sen de 1.90 garip gurup değil miydin?

[elma]

fotoş

[incdarkness]

foto atiyim dedim oyle sdfg

[elma]

bugün günlerden maviş. En güzel cicileriyle fitness 2015 modasını kardeşiniz yaratıyo sdfsdf

http://img.photobucket.com/albums/v109/elmaxxx/IMAG2215_zps0z6ld5pk.jpg