Deniss Sport Life

DAY 109 BACK//LEGS//CALVES // DAY 62 CUTTING CYCLE // DAY 37 DERMATHERM TARGET

admin — Mon, 18 Jan 2010 10:00:34 +0000

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 – QUADS, HAMSTRINGS AND ABS
*********
**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

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

admin — Sun, 04 Oct 2009 18:16:53 +0000

Carb reloading days

**************
**1 meal**
**************
- 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

**************
**2 meal**post training
**************
- Isolat** Qty : 30,0
- Rice cakes** Qty : 4
- Honey**Qty : 30,0
- Apple

**************
**3 meal**
**************
- Apple
- White rice ** Qty : 250,0
- Chicken breast** Qty : 140,0

**************
**4 meal**
**************
-Isolat ** Qty: 30,0
- Oats ** Qty: 50,0

20 minutes before workout :
5 grams of BCAAS
**************
**5 meal**post workout
**************
- Isolat ** Qty : 40,0
- Dextrose ** Qty : 50,0
- Maltodextrine** Qty : 50,0
- Glutamine ** Qty : 5,0
- Oats**Qty : 50,0

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

admin — Mon, 28 Sep 2009 10:59:28 +0000

And also a little picture of how I am now, to become best naturally.

__________________
He’s training twice harder at the same time

DAY 108 REST || DAY 61 CUTTING CYCLE || DAY 36 DERMATHERM TARGET

admin — Sun, 20 Sep 2009 19:45:32 +0000

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

DAY 107 REST || DAY 60 CUTTING CYCLE || DAY 35 DERMATHERM TARGET

admin — Sun, 20 Sep 2009 10:18:46 +0000

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

admin — Sun, 20 Sep 2009 10:14:53 +0000

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

DAY 105 SHOULDERS//ABS//CALVES || DAY 58 CUTTING CYCLE || DAY 33 DERMATHERM TARGET

admin — Sun, 20 Sep 2009 10:06:58 +0000

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

DAY 104 BICEPS//TRICEPS//HAMSTRINGS || DAY 57 CUTTING CYCLE || DAY 32 DERMATHERM TARGET

admin — Thu, 17 Sep 2009 20:19:43 +0000

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

DAY 103 BACK//LEGS//CALVES || DAY 56 CUTTING CYCLE || DAY 31 DERMATHERM TARGET

admin — Thu, 17 Sep 2009 20:16:33 +0000

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

DAY 102 CHEST || DAY 55 CUTTING CYCLE || DAY 30 DERMATHERM TARGET

admin — Thu, 17 Sep 2009 20:11:26 +0000

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