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dresende

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About dresende

  • Birthday 06/26/1976

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  1. I am Back After a lot of injuries After a lot of issues After a lot of me After all I am back
  2. Hi C.O. I do leg raises as a reverse crunches.
  3. Wednesday, Dec 3rd, 2014. Cardio and Abs Cardio: 60 minutes - treadmill - 600 cal destroyed. Abs: 1-Reverse crunches 4 x 20 reps - bodyweight and 3 kgs each feet 2- Ab crunches machine 3 x 15 reps - 28, 32 and 41 kg. DIET Cal: 1534 Carbs: 259g Protein:50g
  4. Tuesday, Dec 2nd, 2014. Arms and Cardio Cardio: 30 minutes - treadmill - 300 cal destroyed. BIs 1- EZ bar - 2 warm up sets x 15-20 reps - 15 kg. 4 sets x 12-10 reps x 15-20 kg 2- One-arm machine - 2 warm up sets x 15-20 reps - 18 kg. 4 sets x 12-10 reps x 20-22 kg 3-EZ cable: 2 warm up sets x 15-20 reps - 15 kg. 4 sets x 12-10 reps x 20-25 kg TRIs 4-Cable pushdowns - 2 warm up sets x 15-20 reps - 20kg. 4 sets x 12-10 reps x 30-41kg 5-French Presses - 2 warm up sets x 12-15 reps - 12,5kg. 4 sets x 12-10 reps x 15-17,5kg. 6-Cable knocks (unilateral) 2 warm up sets x 15-20 reps - 12kg. 4 sets x 12-10 reps x 12-15kg DIET Cal: 1534 carbs: 259g Protein:109
  5. ] Thanks Mini Thanks for all the support. All the best
  6. Monday, Dec 1st, 2014. Shoulders, Delts, Traps 1- Military Presses (behind the neck) - 2 warm up sets 12-15 reps 4 sets of 12 reps - 30 kg. 2-Up Right rows - FS7 system 7 reps: wide, middle and narrow reps. 3-Shrugs - same military presses 4-Arnold presses (using DBs) same military presses 5-Cable delts - same military presses 6- Crunches 4 x 20 - 41 kg. Diet: Cal: 1307 Carbs: 230 g Protein: 65 g
  7. Hi my friend. It's good to be back nice to see y all. All the best
  8. Hi C.O. How are you? I was trying to aply Kris Gethin's DTP method, but I guess isn't the best for me....
  9. Sunday, Nov 30th, 2014. Chest & Back Cardio: 30 minutes - almost 300 calories burnt (according to the treadmill). Superset: DB Chest Press (Flat): 10 sets of 50,40,30,20,10,10,20,30,40,50 reps weights: 5/ 5/ 6/ 6/ 6/ 10/ 10and so on till 5 again. DB rows: 10 sets of 50,40,30,20,10,10,20,30,40,50 reps weights: same chest. Lat Pull dows: 2 warm-up sets x 15-20 reps x 15 kg 4 sets x 12-10 reps x 25, 27, 35 kg Chest Flyes Machine 2 warm-up sets x 15-20 reps x 20 kg 4 sets x 12-10 reps x 25, 36, 39 kg Bent-Over rows - BB : 2 warm-up sets x 15-20 reps x 20 kg 4 sets x 10-8 reps x 35 kg
  10. Saturday, Nov 29th, 2014. Leg day: Cardio: 30 minutes - almost 300 calories burnt (according to the treadmill). Superset: Leg Press: 10 sets of 50,40,30,20,10,10,20,30,40,50 reps weights: 75,7/ 75,7/ 80,7/ 80,7/ 85,7/ 90,7/ 95,7 and so on till 75,7 again. Calf Press On Leg Press: 10 sets of 40,30,20,10,10,10,10,20,30,40 reps weights: 75,7/ 75,7/ 80,7/ 80,7/ 85,7/ 90,7/ 95,7 and so on till 75,7 again. Superset: Hip Adductor x Hip Abductor: same as the first superset.
  11. Thursday, November 27th, 2014. Shoulders/Traps, Calves and Abs. Warm-up: treadmill - 10 minutes (~100 calories burnt) 1-Machine shoulder press- 2 warm-up sets 15-12 reps x 5kg 4 sets: 12 kg. 2- Lateral DB raises - 1 warm-up set: 15 reps x 5 kg. 4 sets x 7 kg. 3- DB Military Presses - 1 warm-up set: 15 reps x 5 kg. 4 sets x 12 kg. 4-DB shrugs - 1 warm-up set: 15 sets x 14 kg. 4 sets x 18 kg. 5- AB crunches - 4 x15 (just bw) 6- Step calf raises 4 x 20 (just bw) x Back extensions 4 x15 (just bw) Diet and Nutrition: I use MyFitnessPal (feel free to add me there Calories: 1735 Carbs: 223 Protein: 127
  12. Wed, November 26th, 2014. Leg attack: Warm-up: treadmill - 10 minutes (~100 calories burnt) 1-Squats - 2 warm-up sets 15-12 reps x 20 kg 4 sets: 25, 30, 35, 35 kg. 2- Leg Extensions - 1 warm-up set: 15 reps x 18 kg. 4 sets x 22,5, 30, 36, 41 kg. 3- Hamstrings machine curls - 1 warm-up set: 15 reps x 18 kg. 4 sets x 22,5, 30, 36, 36 kg. 4-Leg Presses (45°) - 1 warm-up set: 30 reps x 70 kg. 4 sets x 75, 80, 85, 85 kg. Diet and Nutrition: Meal #1 - 2 slices of flaxseed whole bread - black coffee (no sugar) Meal #2 - preworkout - Razor 8 Meal #3 - posworkout - soy milk - apple flavor Meal #4 - Texturized soy protein, cabbage salad with carrots, tomatoes, garlic, onions and mustard. Meal #5 - 2 slices of flaxseed whole bread - black coffee (no sugar) - soygurt (strawberry) Meal #6 - Texturized soy protein, cabbage salad with carrots, tomatoes, garlic, onions and mustard. Meal #7 - soygurt (plum)
  13. Hi my fellow Brazilian. How's everything? Good to be back and feeling great.... Almost there (in my goal) Cheers
  14. Tuesday, November 25th, 2014. Bis and tris workout (morning) Cardio (afternoon) 1-EZ bar: 2 warm-up sets 20 reps x 20 kg EZ bar: 4 sets x 15-12 reps x 25 x 30 kg 2-Machine curls: 1 warm-up set 15 reps x 18,5 kg Machine curls: 3 setz x 12-10 reps x 18,5-22,5 kg. 3-Concentrated curls (DB alternating arms) 4 sets x 5 -10 kg 4-Triceps cable pushdowns: 1 warm up set 15 reps x 15 kg Triceps cable pushdowns: 4 sets x 27,5 kg 5- French DB overhead: 4 sets x 10-14 kg 6- One arm reverse cable: 4 sets x 11,5 kg Note: not weghiting myself this week and in the forward either. Reason: That part of month.... lolo...... Diet and Nutrition:not counting the calories intake this week, just focusing on a low carb #vegan foods. YAYAS!!!!!
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