Retour en ligne - 2016.
by admin on jan.13, 2016, under Mood
Enfin un retour et enfin en forme et motivé. On va de l’avant et on a bien plus de connaissance qu’avant. Alors y’a bon :-).
DAY 109 BACK//LEGS//CALVES // DAY 62 CUTTING CYCLE // DAY 37 DERMATHERM TARGET
by admin on jan.18, 2010, under Workouts
First workout - BACK
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**Back**
********
- pull downs: 20//15//12//10//10
biset
- rowing barbell supination: 20//15//12//12//12
- horizontal pulley rowing: 20//15//15//15//15
- front pull downs close grip: 15//12//12//12//12
———————————————-
Second workout – QUADS, HAMSTRINGS AND ABS
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**Quads**
*********
- leg extensions: 20//15//15//15//15
- hack squat: 15//12//12//12//12
- press 45°: 20//15//15//15//15
- plate loaded squat press: 15//12//12//12//12
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**Hamstrings**
*************
- dumbbell dead lift on the step: 20//15//12//10//10
- lying curl: 12//10//8//8
*******
**Abs**
*******
- crunches: 25//20//20//20
- leg raises on inclined bench: 25//20//15//15//15
- cable crunches: 25//20//20//20
Carb loading
by admin on oct.04, 2009, under Diet
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**1 meal**
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- White bread (2 slices)
- Isolat ** Qty : 20,0
- Oats ** Qty : 90,0
- 5 white eggs
- Honey ** Qty : 20,0
- Applesauce** Qty: 100,0
- Jam ** Qty : 30,0
20 minutes before workout :
5 grams of BCAAS
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**2 meal**post training
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- Isolat** Qty : 30,0
- Rice cakes** Qty : 4
- Honey**Qty : 30,0
- Apple
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**3 meal**
**************
- Apple
- White rice ** Qty : 250,0
- Chicken breast** Qty : 140,0
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**4 meal**
**************
-Isolat ** Qty: 30,0
- Oats ** Qty: 50,0
20 minutes before workout :
5 grams of BCAAS
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**5 meal**post workout
**************
- Isolat ** Qty : 40,0
- Dextrose ** Qty : 50,0
- Maltodextrine** Qty : 50,0
- Glutamine ** Qty : 5,0
- Oats**Qty : 50,0
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**6 meal**
**************
- Chicken breast ** Qty 140,0
- Colza oil ** Qty : 14,0
- Broccolis ** Qty : 200,0
- White rice ** Qty : 100,0
**************
**7 meal**
**************
- Casein micellar **Qty : 40,0
He’s training twice harder at the same time
Little picture
by admin on sept.28, 2009, under Results
He’s training twice harder at the same time
DAY 108 REST || DAY 61 CUTTING CYCLE || DAY 36 DERMATHERM TARGET
by admin on sept.20, 2009, under Workouts

Tuesday - Wednesday - Thursday - Saturday - Sunday are depletion days.
Monday - Friday are carbs reloading days.
——————————————–
Carb depletion days
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**1 meal**
**************
1 ANIMAL PAK
- Isolat ** Qty : 30,0
- Dextrose ** Qty : 20,0
- BCAA ** Qty : 10,0
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**2 meal**Post training
**************
- Glutamine ** Qty : 5,0
- Isolat ** Qty : 30,0
- Dextrose ** Qty : 20,0
- BCAA ** Qty: 10,0
- CLA ** Qty : 3,0
- Maltodextrine** Qty : 40,0
- Oats ** Qty : 50,0
- 5 white eggs
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**3 meal**
**************
- Casein micellar** Qty : 50,0
- 5 Brazil nuts without salt
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**4 meal**
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- Green salad
- Colza oil ** Qty : 10,0
- CLA ** Qty : 3,0
- Vinegar ** Qty : 10,0
- Chicken breast** Qty : 160,0
- Broccolis ** Qty : 200,0
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**5 meal**
**************
- Casein micellar ** Qty : 50,0
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**6 meal**
**************
- 5 Whites eggs
- Isolat ** Qty : 25,0
- 5 Brazil nuts
or after second workout:
- Glutamine ** Qty : 5,0
- Isolat ** Qty : 30,0
- Dextrose ** Qty : 10,0
- BCAA ** Qty: 10,0
- CLA ** Qty : 3,0
- Maltodextrine** Qty : 20,0
**************
**7 meal**
**************
- Green salad
- Chicken breast ** Qty 160,0
- Colza oil ** Qty : 10,0
- CLA **Qty : 3,0
- Broccolis ** Qty : 250,0
- BCAA **Qty : 10,0
**************
**8 meal**
**************
- Arginine **Qty : 5,0
- Casein micellar **Qty : 25,0
- Isolat **Qty : 25,0
- BCAA **Qty : 10,0
- 5 Brazil Nuts without salt
——————————
——————————
——————————
Carb reload days to come
He’s training twice harder at the same time
DAY 107 REST || DAY 60 CUTTING CYCLE || DAY 35 DERMATHERM TARGET
by admin on sept.20, 2009, under Mood
Well well, planning the new diet, less good things, hate words as “broccolis” or “chicken breast”. Unfortunately, all things tasting great aren’t really helpful for the fat loss, so…still only diet coke as only sweet thing during carb depletion days.
DAY 106 CHEST//ABS ||DAY 59 CUTTING CYCLE ||DAY 34 DERMATHERM TARGET
by admin on sept.20, 2009, under Workouts
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**Chest**
************
- barbell bench press: 12//10//8//6//6//6
digressive
- barbell incline bench press: 15//10//6, 3 sets
biset
- dumbbell flies: 12//10//10//10
- crossover: 12//12//12//12
*********
**Abs**
*********
- crunches on roman chair: 30//25//20//15//15
- leg raises: 15//12//12//12
- cable crunches: 30//25//25//25
Man, a week was really hard one, it starting to be complicated to ensure double split, work and daily life…but it’s the way, the only one, to succeed - do all things well.
He’s training twice harder at the same time
DAY 105 SHOULDERS//ABS//CALVES || DAY 58 CUTTING CYCLE || DAY 33 DERMATHERM TARGET
by admin on sept.20, 2009, under Workouts
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**Shoulders**
*******************
- lateral raises: 20//15//12//10//10
biset
- barbell shoulders press: 15//12//10//10//10
- dumbbell shoulders press: 12//10//8//8//8
biset
- frontal dumbbell raises: 15//12//12//12//12
- rear dumbbell raises: 20//15//15//15
—————————————
Second workout – ABS AND CALVES
*********
**Abs**
*********
- crunches: 30//25//20//15//15
- leg raises on inclined bench: 15//12//12//12
- cable crunches: 30//25//25//25
**************
**Calves**
**************
- calves on 45° press: 20//15//15//15
- sitting calves: 30//25//20//15//15//15//15
- donkeys: 20/20/20/20
Wasn’t bad…especially donkeys with some guys on my back…can’t do as Arnold done before with couple of beautiful ladies on my back, hard to find volunteers
He’s training twice harder at the same time
DAY 104 BICEPS//TRICEPS//HAMSTRINGS || DAY 57 CUTTING CYCLE || DAY 32 DERMATHERM TARGET
by admin on sept.17, 2009, under Workouts
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**Biceps**
**************
- curl dumbbell: 20//15//12//12//12//12
biset
- larry scott with ez barbell: 15//12//10//10//10
- low pulley curl with rope: 15//12//12//12//12
- hammer dumbbell concentrated curl: 15//12//12//12
***************
**Triceps**
***************
- lying extensions with barbell: 15//12//10//8//8
- dips: 15//12//12//12
biset
- pulley 1 arm supination extension: 20//15//15//15
- kick back dumbbell: 15//12//12//12
—————————————
Second workout - HAMSTRINGS
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**Hamstrings**
*********************
- barbell dead lift on the step: 20//15//12//10//10
- lying curl: 12//10//8//8
He’s training twice harder at the same time
DAY 103 BACK//LEGS//CALVES || DAY 56 CUTTING CYCLE || DAY 31 DERMATHERM TARGET
by admin on sept.17, 2009, under Workouts
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**Back**
***********
- rowing barbell: 15//12//20//8//8
- front push downs: 12//10//10//10
- horizontal rowing: 10//8//8//8
- butterfly with rope: 15//12//10//10
—————————————
Second workout - QUADS AND CALVES
**************
**Quads**
**************
biset
- leg extensions: 20//15//15//15//15
- hack squat: 15//12//12//12//12
- press 45°: 20//15//15//15//15
- seated abductors: 20//15//15//15//15
- seated adductors: 20//15//15//15//15
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**Calves**
**************
- calves on 45° press: 20//15//15//15
- sitting calves: 30//25//20//15//15//15//15
- standing calves: 20/20/20/20
He’s training twice harder at the same time