Dansformation 12 Weeks Workout Challenge - Week 8 Day 2 - Chest And Abs Workout

in #dansformation8 years ago

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Hello dear steemians,

Today was way better then yesterday, I was at my usual hour when are not so many people into the gym because I workout in a small gym and now the season officially is opened, a lot of pumpers came to prepare for summer :) It's quite funny because I know how it works, this is a wave before summer, lot of young guys come just for few months then till next year you don't see them anymore.

Related to my workout, I trained chest and abs and I did the following exercises :

Smith Machine Bench Press : 5 sets of 10-8-8-8-12 reps
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Smith Machine Incline Bench Press : 4 sets of 10-8-8-12 reps
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Dumbbell Flyes : 4 sets of 10 reps
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This was my chest workout for today, then i moved to abs

Crunches : 4 sets of 10 reps

Knee/Hip Raise On Parallel Bars : 4 sets of 12 reps
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Hanging Oblique Knee Raise : 4 sets of 10 reps

This is how my workout ended. After workout picture :
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What did I ate today :

Milkshake : milk, 1 banana, 1 teaspoon of spirulina, 1 teaspoon of green barley
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Yogurt, almonds, oatmeal, cranberries
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Juice : 2 apples, 1 mango
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Lentils, red beans, onion, garlic, mushrooms, corn, olive oil
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Yellow peas with eggs
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Yogurt, almonds, cranberries,
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What kind of supplements I took :

Spirulina : 1 teaspoon in the first meal

Green barley : 1 teaspoon in first meal

Creatine : 1 measure in water immediately after workout

Whey protein : 1 measure in water immediately after workout

Casein : 1 measure in milk before bedtime

This is how my day ended, pretty long day but I'm quite satisfied. Tomorrow I will have my cardio day, I have plans to make it on nature if the weather will agree with me :)

Thank you for reading my post, have a great time.

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Are you on a Tribulus or a Tongkat Ali supplement? These are worthy when training hard. Great for API and Testosterone.

hello Sebastian !
Nope, i took tribulus back in time and i felt his power ! thinking to buy a new batch of supplements and was on my list but not decided yet.
I'm quite on budget atm so i'm not sure yet what to buy, i was thinking between pre-workout and tribulus and between amino acids, glutamine or animal pak (your advice is highly appreciated)
Didn't hear about Tongkat Ali, i will make more research about it.
What's your opinion about pre-workot supplements ? it's like legal cocaine for body-builders

I keep it simple with my first supplement being REAL food. Higher fats and lower carb ratio (50% Fats | 25% Protein | 25% Carbs or Less). I am having bovine colostrum peptide with my WPI after training and ensure I eat 5 times per day (smaller meals with consistency). I am a big fan of Tongkat Ali and have that along with Tribulus in a blended capsule. Consume in cycles of 12 weeks and make sure to have down weeks to ensure body does not adapt to much to the supplements. 12 weeks on 2 weeks off. BCAAs before and during workouts. Must be calorie positive to ensure muscle growth. Positive negative to lose mass and fat will only burn if your fats are higher in diet (fishoil, avocado, nuts etc).

Thank you for such a detailed reply, i appreciate that !

Once again... Denisoi on fire!

thanks bro, welcome back !