Deniss Sport Life

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**Chest**
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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.

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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

Today is the day off, I’m marrying, so it’s the good occasion to take a day off, to eat some bad things and drink also…it’s just one day, no more. Many people, friends, family, and we prepared a good ceremony. Paris visit by 80’s American school bus, boat cruise and the dinner, hope all will be really fine. Photos to come tomorrow.

__________________
He’s training twice harder at the same time

First workout - SHOULDERS
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**Shoulders**
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- 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
- rear dumbbell raises: 20//115//15//15

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Second workout – HAMSTRINGS AND ABS
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**Hamstrings**
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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**
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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

__________________
He’s training twice harder at the same time

First workout - BACK
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**Back**
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- 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

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Second workout - TRICEPS
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**Triceps**
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- 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

__________________
He’s training twice harder at the same time

First workout - CHEST
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**Chest**
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- 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

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Second workout - BICEPS
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**Biceps**
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- 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

__________________
He’s training twice harder at the same time

First workout - SHOULDERS AND ABS
*******************
**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

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**Abs**
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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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Second workout - QUADS
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**Quads**
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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

__________________
He’s training twice harder at the same time

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

__________________
He’s training twice harder at the same time

Just received the competition flyer….too much pressure and more motivation than ever. So many great people as guests….only two months to go, keep going, light weight.

__________________
He’s training twice harder at the same time