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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

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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 by dresende
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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

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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.

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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....

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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

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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

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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

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