Deniss Sport Life

Archive for juillet, 2009

DAY 62 CHEST //ABS || DAY 15 CUTTING CYCLE

by admin on juil.25, 2009, under Workouts

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**Chest**Chest1
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- barbell bench press: 12//10//8//6//6

biset
- barbell incline bench press: 12//10//8//8
- dumbbell incline bench press: 10//18//6//6

- cable cross over: 12//10//10//10

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**Abs**Abs 1
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- crunches: 30//25//20//15//15
- leg raises on inclined bench: 15//12//12//12
- cable crunches: 30//25//25//25

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DAY 61 SHOULDERS // ABS || DAY 14 CUTTING CYCLE

by admin on juil.24, 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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**Abs**Abs 1
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- crunches: 30//25//20//15//15
- leg raises on inclined bench: 15//12//12//12
- cable crunches: 30//25//25//25

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New and apologizes

by admin on juil.22, 2009, under Mood

Sorry, guys, since I started a double split it’s hard to update the thread every day because time lack - combine job and training - so I’ll do it during weekend, stay focused

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DAY 60 QUADS//CALVES || DAY 13 CUTTING CYCLE

by admin on juil.22, 2009, under Workouts

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**Quads**Quads 2
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biset
- leg extension: 20//15//12//12
- hack squat: 15//12//10//10

- press 45°: 15//12//10//10
- guided rear lunge: 15//12//12//12

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

Second part of legs, really heavy workout for the cardio part.

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DAY 59 BACK//HAMSTRINGS//ABS || DAY 12 CUTTING CYCLE

by admin on juil.19, 2009, under Workouts

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**Back**Back 1
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- press - ups: 4 sets, maximum reps
biset
- rowing, z-barbell: 20//15//12//10//8
- pull downs, close grip: 12//10//8//8//8

- rowing 1 arm: 12//10//10//10
- roman chair: 12//12//12

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**Hamstring**Hamstring 1
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- dumbbell dead lift on the step: 20//15//12//10//10
- lying curl: 12//10//8//8

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**Abs**Abs 1
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- crunches: 30//25//20//15//15
- leg raises on inclined bench: 15//12//12//12
- cable crunches: 30//25//25//25

I continue as it, for now I’m improving and testing exercises and combinations, up to the end of the 3d week of July, then split the whole into 2 * 45 minutes workouts, it will be hard time, need to perform all journeys at scheduler, conciliate work, double split, good recovery and home work…easy buddy

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DAY 58 REST DAY || 11 CUTTING CYCLE

by admin on juil.19, 2009, under Mood, Workouts

The rest day again…to recovery well, articulations are hurting and only want to sleep, all the time…why not, spend a day in the bed.

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DAY 57 REST || DAY 10 CUTTING CYCLE

by admin on juil.19, 2009, under Diet, Workouts

The diet and the amount of calories I calculated seems to be really great. After first 10 days I lost 12 pounds. In a week I’ll try to switch on double split training, then I’ll start some serious things, my true pre contest cycle. At the end of July I’ll meet my coach, and we’ll decide what strategy take for the future 3 months, but till now I’m really satisfied by results I got.

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DAY 56 BICEPS // TRICEPS // CALVES || DAY 9 CUTTING CYCLE

by admin on juil.16, 2009, under Workouts

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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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**Triceps**Triceps 2
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- lying barbell, inclined 15° bench: 15//12//10//8//8
biset
- pulley extension: 12//10//8//8
- bench press close grip: 12//10//10//10

- triceps extension rope: 12//12//12

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

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DAY 55 BACK // SHOULDERS // ABS || DAY 8 CUTTING CYCLE

by admin on juil.14, 2009, under Workouts

I continue testing different exercises, routines and combinations to find the best way to get in shape.

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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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**Shoulders**Shoulders 2
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- dumbbell push ups: 20//15//12//10//10
digressive
- 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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**Abs**Abs 2
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- crunches: 30//25//20//15//15
- leg raises: 15//12//12//12
- cable crunches: 30//25//25//25

I avoid to mark the used weight because it will change all the time, and not always rising: during the diet the shortage of carbs is really dramatic for the strength. But it’s now no more the point, it’s time for muscular quality.

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DAY 54 REST || DAY 7 CUTTING CYCLE

by admin on juil.14, 2009, under Competitions, Workouts

So after a week testing different exercises and combinations - and giving also rest for articulations and muscles after the hard power lifting training way - here my workouts and planning for next 14 weeks, before my first contest the 31th October, the New Jersey and Tri - State Championship. My first US contest, I just had agreement for my participation, so the countdown is now started.

As I said before, I’m splitting my daily workouts in two routines, morning and evening one, each one between 45 minutes to 1 hour. The week end is totally off, so it makes 10 workouts a week, always without cardio.

I’ll continue my “test” workouts for 4 days more, then switch to double split.

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