Deniss Sport Life

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

__________________
He’s training twice harder at the same time

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

WEDDING photos, only some…others on my facebook profile, Deniss Tchoumatchenko

So here we are, my future wife and me, only two minutes before…

This one was in front of the little “taxi” we rent to visit Paris.

And the last one, we’re preparing to go in New York, remember?

The wedding is done…many quick carbs and bad fat eaten…and too much alcohol too…tomorrow back in the gym, there ius no way out.

__________________
He’s training twice harder at the same time

So, the party is over, champagne and wedding cake out now, chicken breast and broccolis are back. The last strength line, two months to go.

But here are some pictures, first of all - my bachelor party - I become the Hulk, gentle green monster, seducing girls:

So, here I am.

And the most muscular with the make up

And the Hulk is the strong one !!!

Marriage photos to follow.

__________________
He’s training twice harder at the same time