Deniss Sport Life

Archive for juillet, 2009

DAY 72 REST || DAY 25 CUTTING CYCLE

by admin on juil.26, 2009, under Diet

So, here is the new diet with all details:

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**Meal 1** 5 h 30 am
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**Isolate - 30 grs
**Dextrose - 20 grs
**BCAA - 10 grs

**Supplements: arthrosamine, burners, animal pack, omega 6, tribulus, caffeine, cla, tocopherol, green tea, beta alanine, B complex, triptophane, carnitine, mineral complex.

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**Meal 2 post workout 1** 8 h 00 am
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**Isolat - 30 grs
**Dextrose - 30 grs
**BCAA - 10 grs
**Maltodextrine - 40 grs
**Oats - 50 grs
**Egg’s whites - 5 pieces

**Supplements - cla

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**Meal 3** 10 h 30 am
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**Micellar Casein - 50 grs
**Apple - 1 piece

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**Meal 4** 12 h 30
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**Rape oil - 10 grs
**Vinegar
**Chicken breast - 160 grs
**White rice (cooked) - 150 grs
**Broccolis (cooked) - 200 grs

**Supplements: burner, cla, beta alanine, phenylalanine

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**Meal 5** 15 h 00
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**Micellar casein - 50 grs
**Apple - 1 piece

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**Meal 6**17 h 30
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**Egg’s whites - 5 pieces
**Isolat - 25 grs
**Apple - 1 piece

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**Meal 7**19 h 30
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**Chicken breast - 160 grs
**Brocolis - 250 grs
**Soja yoghurt - 100 grs
**BCAA - 10 grs

**Supplements: cla, energizer, green tea, beta alanine, citruline, aminos, glutamine, arginine, ATP

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**Meal 8, post workout 2**22 h 00
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**Micellar Casein - 25 grs
**Isolat - 25 grs
**BCAA - 10 grs
**Dextrose - 25 grs
**Oats - 30 grs

**Supplements: arginine, arthrosamine, burner, tribulus, cla, zma, multi vitamines, beta alanine, citruline, aminos, triptophane, arginine, mineral complex.

All this brings me 387 grams of proteins, 300 grams of carbs, 40 grams of fat, all about 3050 calories. For the rest days I’ll change some details (less carbs).

Let follow that diet during couple of weeks, then I’ll adjust a some.

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DAY 71 REST || DAY 24 CUTTING CYCLE

by admin on juil.26, 2009, under Mood, Results

So, as you can see here, I have a lot of job to do before the competition. I mean, need to gain lean mass and remove fat, the colour and hair remove are easier to perform.

So now each two weeks I post pictures to show progress. Keep going…honestly, seeing that picture demoralizes too much, I hate being in that condition. So, let pump some iron.

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DAY 70 CHEST // SHOULDERS || DAY 23 CUTTING CYCLE

by admin on juil.26, 2009, under Workouts

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**Chest**Chest 2
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- incline barbell bench press: 12//10//8//6//6
digressive series
- incline dumbbell bench press: 12/8/4 reps, 3 sets

- incline dumbbell flies: 12/10/6 reps, 3 sets

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**Shoulders**Shoulders 2
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- dumbbell push ups: 20//15//12//10//10
digressive series
- lateral raises 12/8/4, 3 sets

- front dumbbell raises 12//10//10//10
- rear pulley raises 15//12//12//12

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DAY 69 HAMSTRINGS // ABS || DAY 22 CUTTING CYCLE

by admin on juil.26, 2009, under Workouts

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**Hamstring**Hamstring 2
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- barbell dead lift on the step: 20//15//12//10//10
- lying curl: 12//10//8//8

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**Abs**Abs 2
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- crunches: 25//20//20//20
- leg raises on inclined bench: 25//20//15//15//15
- cable crunches: 25//20//20//20

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DAY 68 TRICEPS // CALVES || DAY 21 CUTTING CYCLE

by admin on juil.26, 2009, under Workouts

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**Triceps**Triceps 1
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- lying barbell extensions: 20//15//12//10//10
biset
- pulley one arm extension, supination grip: 20//15//12//10//8
- kick back dumbbell 1 arm: 12//10//10//10

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**Calves**Calves 2
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- calves on 45° press: 20//15//15//15
- seated calves: 30//25//20//15//15//15//15

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DAY 67 SHOULDERS // BICEPS || DAY 20 CUTTING CYCLE

by admin on juil.26, 2009, under Workouts

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**Shoulders**Shoulders 1
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- lateral raises: 20//15//12//10//10
- barbell shoulders press: 15//10//10//8//8
biset
- frontal dumbbell raises: 12//10//8//8
- rear dumbbell raises: 12//10//8//8

.
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**Biceps**Biceps 1
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- curl 21: 7+7+7//7+7+7+7//7+7+7//7+7+7

biset
- dumbbell curl: 12//10//8//8
- low pulley curl: 12//10//10//10

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DAY 66 LEGS // CALVES ||DAY 19 CUTTING CYCLE

by admin on juil.26, 2009, under Workouts

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**Legs**Legs 1
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- leg extensions: 20//15//12//12
biset
- press 45°: 20//15//12//12//12
- dumbbell rear lunge: 20//20//20//20//20

- front squat: 10//10//10
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**Calves**Calves 1
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- standing calves: 30//25//20//15//15//15//15
- seated calves: 20//15//15//15

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DAY 65 REST || DAY 18 CUTTING CYCLE

by admin on juil.26, 2009, under Workouts

So, it’s the last week using one workout per day, then I’ll begin the double split.

The diet still the same during first two weeks then I’ll change a little.

During the first diet month (since the 1st July) I lose 24 pounds of bad weight, and now I’m about 6 pounds from the competition weight, so now the goal is to rise calories a little and gain some muscle. Strange, but it’s working.

Keep you in touch.

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DAY 64 REST || DAY 17 CUTTING CYCLE

by admin on juil.25, 2009, under Mood, Workouts

The last two days rest before the two-split-a-day beginning. Two daily workouts, about 45 minutes each, short rest, giant series, biset, digressive series. NO CARDIO … and it works, really.

I’m seriously thinking the high cardio amount make the body lose muscle, especially during the low carbs period. Moreover - if an hour of intense workout with weights allows me to lose three time more calories than one hour of cardio - why I’ll do cardio?

The only prove I can show it’s my body transformation. To show my way is really efficient. Let build some muscles

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DAY 63 BACK // ABS || DAY 16 CUTTING CYCLE

by admin on juil.25, 2009, under Workouts

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**Back**Back 2
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- 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
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**Abs**Abs 2
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- crunches: 25//20//20//20
- leg raises on inclined bench: 25//20//15//15//15
- cable crunches: 25//20//20//20

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