Mark Dugdale

[Polomac]

 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....

[Polomac]

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.
 

 

[Bertil Foxxx]

Da li neko zna Dorianov program sta je radio,koliko ponavljanja,koje vezbe i kolko puta nedeljno??!!

[Polomac]

http://www.dorianyates.net/chest.html

[Polomac]

 

[oktagon]

Izgleda pomogli Dorianovi savjeti dobro 

[Polomac]

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..

[Vladar]

Mark je strasan lik, cika Poloms me snadbjeo njegovim DVD/om.... Prijatna promjena - kulturan, radan, izuzetno posvecen porodici covjek, a izvanredan hardcore builder.

[Polomac]

 

[Polomac]

    

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