dresende
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About dresende
- Birthday 06/26/1976
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I am Back After a lot of injuries After a lot of issues After a lot of me After all I am back
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Hi C.O. I do leg raises as a reverse crunches.
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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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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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] Thanks Mini Thanks for all the support. All the best
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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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Hi my friend. It's good to be back nice to see y all. All the best
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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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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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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.
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Friday - Nov 28th - Rest
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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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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)
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Hi my fellow Brazilian. How's everything? Good to be back and feeling great.... Almost there (in my goal) Cheers
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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!!!!!