dresende Posted November 28, 2014 Author Share Posted November 28, 2014 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 5kg4 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: 1735Carbs: 223Protein: 127 Link to comment Share on other sites More sharing options...
dresende Posted November 29, 2014 Author Share Posted November 29, 2014 Friday - Nov 28th - Rest Link to comment Share on other sites More sharing options...
dresende Posted November 29, 2014 Author Share Posted November 29, 2014 (edited) 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. Edited November 30, 2014 by dresende Link to comment Share on other sites More sharing options...
dresende Posted November 30, 2014 Author Share Posted November 30, 2014 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 repsweights: 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 repsweights: 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 kgBent-Over rows - BB : 2 warm-up sets x 15-20 reps x 20 kg 4 sets x 10-8 reps x 35 kg Link to comment Share on other sites More sharing options...
C.O. Posted November 30, 2014 Share Posted November 30, 2014 Is chest and back a method that you have read or been taught was a good combo to do or do you just prefer to do them together? I'm just curious, I like doing shoulders and back together but have no science to back it up. Link to comment Share on other sites More sharing options...
dresende Posted December 1, 2014 Author Share Posted December 1, 2014 Is chest and back a method that you have read or been taught was a good combo to do or do you just prefer to do them together? I'm just curious, I like doing shoulders and back together but have no science to back it up. 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.... Link to comment Share on other sites More sharing options...
dresende Posted December 1, 2014 Author Share Posted December 1, 2014 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 presses4-Arnold presses (using DBs) same military presses5-Cable delts - same military presses6- Crunches 4 x 20 - 41 kg. Diet:Cal: 1307 Carbs: 230 g Protein: 65 g Link to comment Share on other sites More sharing options...
Mini Forklift Posted December 2, 2014 Share Posted December 2, 2014 Good to see all is sorted and you are able to get back onto the forum again Link to comment Share on other sites More sharing options...
dresende Posted December 2, 2014 Author Share Posted December 2, 2014 Good to see all is sorted and you are able to get back onto the forum again ] Thanks MiniThanks for all the support.All the best Link to comment Share on other sites More sharing options...
dresende Posted December 2, 2014 Author Share Posted December 2, 2014 Tuesday, Dec 2nd, 2014. Arms and Cardio Cardio: 30 minutes - treadmill - 300 cal destroyed. BIs1- EZ bar - 2 warm up sets x 15-20 reps - 15 kg. 4 sets x 12-10 reps x 15-20 kg2- One-arm machine - 2 warm up sets x 15-20 reps - 18 kg. 4 sets x 12-10 reps x 20-22 kg3-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 30-41kg5-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 Link to comment Share on other sites More sharing options...
dresende Posted December 3, 2014 Author Share Posted December 3, 2014 Wednesday, Dec 3rd, 2014. Cardio and AbsCardio: 60 minutes - treadmill - 600 cal destroyed. Abs:1-Reverse crunches 4 x 20 reps - bodyweight and 3 kgs each feet2- Ab crunches machine 3 x 15 reps - 28, 32 and 41 kg. DIET Cal: 1534 Carbs: 259g Protein:50g Link to comment Share on other sites More sharing options...
C.O. Posted December 18, 2014 Share Posted December 18, 2014 Do you do reverse crunches on a machine or how? Link to comment Share on other sites More sharing options...
dresende Posted February 16, 2015 Author Share Posted February 16, 2015 Do you do reverse crunches on a machine or how? Hi C.O. I do leg raises as a reverse crunches. Link to comment Share on other sites More sharing options...
dresende Posted March 1, 2017 Author Share Posted March 1, 2017 I am BackAfter a lot of injuriesAfter a lot of issuesAfter a lot of meAfter allI am back Link to comment Share on other sites More sharing options...
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