Deniss Sport Life

So, here is the new diet, not even scared (not started yet, normal ):

Tuesday - Wednesday - Thursday - Saturday - Sunday are depletion days.

Monday - Friday are carbs reloading days.
——————————————–
Carb depletion days
**************
**1 meal**
**************
1 ANIMAL PAK
- Isolat ** Qty : 30,0
- Dextrose ** Qty : 20,0
- BCAA ** Qty : 10,0

**************
**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

**************
**3 meal**
**************
- Casein micellar** Qty : 50,0
- 5 Brazil nuts without salt

**************
**4 meal**
**************
- Green salad
- Colza oil ** Qty : 10,0
- CLA ** Qty : 3,0
- Vinegar ** Qty : 10,0
- Chicken breast** Qty : 160,0
- Broccolis ** Qty : 200,0

**************
**5 meal**
**************
- Casein micellar ** Qty : 50,0

**************
**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

I’ll change the diet during the weekend coming, cyclic one, low carbs during 3 days then reload with carbs one day. Two moths to go.

************
**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

First workout - SHOULDERS
*******************
**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

First workout - BICEPS//TRICEPS
**************
**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
*********************
**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

First workout - BACK
***********
**Back**
***********
- rowing barbell: 15//12//20//8//8

biset
- 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

**************
**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

************
**Chest**
************
biset
- incline barbell bench press: 15//12//10//10//10
- barbell press: 12//10//8//8//8

biset
- incline dumbbell bench press: 15//12//10//10//10
- incline dumbbell flies: 12//10//8//8//8

digressive series
- declined barbell bench press: 12 reps//6 reps//4 reps, 4 sets

__________________
He’s training twice harder at the same time

First workout - SHOULDERS
*******************
**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
- rear dumbbell raises: 20//115//15//15

—————————————
Second workout – HAMSTRINGS AND ABS
*********************
**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

__________________
He’s training twice harder at the same time

First workout - BACK
***********
**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 - TRICEPS
****************
**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

__________________
He’s training twice harder at the same time

First workout - CHEST
*************
**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

—————————————
Second workout - BICEPS
**************
**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

__________________
He’s training twice harder at the same time