Deniss Sport Life

Archive for mai 16th, 2009

Start perfromances

by admin on mai.16, 2009, under Results

Performances for basics:
Bench press: 484 lbs
Squat: 528 lbs
Front squat: 440 lbs
Dead lift: 668 lbs

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Contests to come

by admin on mai.16, 2009, under Mood

From the end of October till the end of November 4 contests to go:
**New York Grand Prix
**Due Torri, Italy
**Moscow opened Championship, Russia
**Grand Prix Didier Blanc, France

I need for those contests, especially for Russia and Italy, be heavier of 15 pounds at least than last year, and be really ripped everywhere, international high level with world champions from differents federations running.

For the USA it will be a discovery, going with invitation, so really need to show a good shape. Hard work is coming, the hell…. and I like it.

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Products I’m using

by admin on mai.16, 2009, under Diet

Products from Primordial Performance:
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**Phyto-testosterone - 2*2 caps a day // iBCAA - 40 grams a day split in 4 doses during the day

**Toco-8 - one scoop leveled, at morning //Creatine - 2 * 3 grams a day //Green Tea - 3 * 1 caps a day

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Products from Accelerated Nutraceuticals:

**Musclespeed - 2 * 2 caps a day

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Products from Biotivia:

**BioForge - 3 * 2 caps a day // BioForce - 2 * 2 caps a day

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Products from Dimaxx:

**Creatine liquide - 1 scoop twice a day

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Products from Vabion:

**Diesel energy sticks - before workouts

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Other products:
I’m also adding for the bulking cycle some
**CLA - 3 * 3 grams during the day with principle meals // Animal Paks, vitamins, once at the morning
**Whey - morning, before and after workout // caséine - between meals, before bedtime
**ZMA - before the bedtime // GABA - before the bedtime // **Tribulus - morning and evening, one cap
**Joint Support - morning and evening, 3 caps // Volumaize - 40 grams before and after workout
**Omega 3 - 2 grams morning and 2 grams evening // Dextrose and maltodextrine - morning
**SuperCharge - 20 minutes before the workout

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I’m also using a joint Pain Relief Cream from FlexPower to heat articulation before // accelerate the recovery after workouts.

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2nd may, bodyweight

by admin on mai.16, 2009, under Results

Starting weight - 232 pounds, 2nd of may

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Day 5 workout, legs and calfs

by admin on mai.16, 2009, under Workouts

And for close the week, nothing better than a big legs day, a hardest and the funniest one. The day you’re feeling the fear before the workout and vertigo + envy to vomit after. And you know a day after it will be worse. Moreover it’s mandatory to do legs again. We are crazy, iron addicts

So, for my motivation, watch the last Ronnie DVD with 700 pounds squat, then go to the gym, full of energy and anger against the world. Motivating my self with some “Rage Against the Machine” and “Sepultura” songs - never found better for squatting and pressing much . Here we go, need to GROW.

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**Legs**
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- Bodyweight squats - 25
- Front squat - 12/10/8/6 - with 287 pounds
- Leg press - 12/10/8/6 - with 683 pounds
- Plate loaded squat - 12/10/8/6 - with 551 pounds
- Leg extensions - 12/10/8 - with 198 pounds
- Curls - 12/10/8 - with 154 pounds

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**Calfs**
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Standing calves - 15/12/10 - with 198 pounds
Seated calves - 15/12/10 - with 220 pounds
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Sorry for girl’s weights - I’ll do better.

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Day 4 workout, triceps, biceps and abs

by admin on mai.16, 2009, under Workouts

So, today is the arms day…as one big guy say, “easy buddy”, “light weight, baby”. I’m self motivating, up to the limits, push myself, need to GROW…
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**Triceps**
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- Lying triceps extension - 12//10//8//6 - with 117 pounds
- Seated overhead extensions - 12//10//8//6 - 48,5 pounds
- Push downs - 12//10//8//6 - with 77 pounds

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**Biceps**
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- Cheat barbell curls - 12//10//8//6 - with 99 pounds
- Incline dumbbell curls - 12//10//8//6 - with 40 pounds
- Preacher curls - 12//10//8//6 - with 44 pounds

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**Abs**
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- Romain chair sit ups - 20//20//20//20 -with 110 pounds
- Cable crunches - 12//12//12//12 -with 55 pounds
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In couple of days let talk a scale to see if I’m heavier. Hope I am
For now I’m weak, but for next week it will be better, I’ll rise all weights, otherwise think still small.

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Day 3,rest

by admin on mai.16, 2009, under Workouts

Today is the rest, so different diet and no training.

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Day 2 workout, back and abs

by admin on mai.16, 2009, under Workouts

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**Back***
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- Chin ups - 20, with bodyweight
- pull downs - 12/10/8/6, working with 176 pounds
- two arm dumbbell rows - 10/8/6, with 66*2 pounds
- close - grip pull downs - 12/10/8/6, with 132 pounds
- low pulley rows - 10/8/6, with 176 pounds
- shrugs - 12/12/12, with 132 pounds
- hyper extensions - 15/15/15, with bodyweight

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**Abs**
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- leg raises - 20/20/20, bodyweight
- cable crunches - 20/20/20, 154 pounds

Feel really strong, powerful, perform all exercises up to the limit, and the body response is really great. Frustrating as during that phase I’m limiting myself for weights: not take too much, the real “hardcore powerlifting phase” will be during the second phase, the real “grow time”.

The diet seems to be good one, never hungry, never too much, blood sugar level always perfect (measured), let see at the end of the week progression on the scale and shape also.

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Day 1 workout, chest and shoulders

by admin on mai.16, 2009, under Workouts

So, what about those workouts over the diet? First cycle started, just performed the following today:
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**Chest**
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- push ups - 20
- dumbbell bench press - 12/10/8/6, working with 100 pounds
- weighted dips - 10/8/6, 50 pounds lest
- incline dumbbell presses - 12/10/8/6, 90 pounds
- incline dumbbell flyes - 10/8/6, 80 pounds

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**Shoulders**
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- seated dumbbell presses - 12/10/8/6, 90 pounds
- lateral raises cables - 10/8/6, 80 pounds
- rear lateral raises cables - 10/8/6, 90 pounds

Good workout, great energy, really nice. Trying to avoid all possible machines, only dumbbells, barbels and cables, really better. That cycle is 2 weeks long, so I’ll describe changes strength, performances, body stats at the end of it, before second cycle start.

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Training plan

by admin on mai.16, 2009, under Workouts

The training plan is simple: Monday, Tuesday, Thursday, Friday. One day off after two days workout then off the whole weekend.

The goal is to bulk mass, around 20 pounds at least, without much fat (otherwise it’s easy).

The training will be splitted in 3 cycles:

1 - prepare the body to the “power lifter way”, 2 weeks, 70% of maximum weights, mono and poly articular exercices.

2 - power lifter way of training, basic exercices, poly articular only, really heavy weight, sets of 3 to 7 repetitions. 4 weeks.

3 - body building way of training, basic, isolated and machines exercises. Weight about 75 - 80 % of maximum, sets of 10 - 12 reps. 3 weeks

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