Discounts & Deals - Sign Up!
Fit Status /// View History
Motivation Level:
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
Background
When I Started: May 1987
HOW I STARTED:
I have started training back in 1988 only to lose weight and get some muscle. After that I falling in love for this sport. So, I knew someone at Pergus gym (hard core bodybuilder Gym in Rio De Janeiro), he saw my potential and give me motivation for starting in bodybuilding contest. So. Here I am. Couple years later I went to USA, Pittsburgh- Pennsylvania and did three bodybuilding shows Where I get some good results. Now back in Brazil I still competing and doing very well. My places: In Brazil IFBB Rio De Janeiro state cup- novice division- lightweight- 1st IFBB Rio De Janeiro state cup- man open- lightweight- 3nd IFBB south-southwest cup-man open- medium- weigh- 2nd IFBB Rio De Janeiro cup- man – medium-weigh - 2nd IFBB Rio De Janeiro cup- master- 3nd In USA NPC- Back to the 50`s- man open- mediumweight-2nd NPC- Pennsylvania Bodybuilding Championship- man open- medium weight- 2nd NPC- Harrisburg Bodybuilding Cup- man open- medium weight- 1st and overall
WHY I LOVE IT:
Discipline for the sport and your life is necessary. The battle lifting more and more weight every day, I love it!!!!! The changes that you make in your body, the knowledge you have to have about your body. You need to learn how to sleep, eat, training, use supplements, vitamins etc….all this give you confidence on our own life.
Triceraptus's Progress & Goals
Progress Photos
Lbs.
2006-09-24
198.0
TIME UNTIL GOAL:
No Goal
Start:
198 Lbs.
Goal:
No Goal Weight
%
2006-09-24
8.0
TIME UNTIL GOAL:
No Goal
Start:
8%
Goal:
No Body Fat Goal
Lbs.
2006-09-24
182.2
Current LBM:
182.2 Lbs.
Sep 24, 2006
Latest Bodystats
Neck
N/A
Chest
N/A
Forearms
N/A
Hips
N/A
Calves
N/A
Shoulders
N/A
Arms
N/A
Waist
N/A
Thighs
N/A
Latest Bodystats
No recent weight updates
Latest Bodystats
No recent weight updates
this member has not entered weight or body fat goal
Latest Bodystats
No recent weight updates
Triceraptus's Program
My Workout Program View My Full Workout Program
My Workout Program
Before my 30 years old I was training like everybody else: 3 days on, 1 day off. But after that, I had a lot of injuries, so it was time to change!!! I tried to do one body part a day like a Dorian Yates stile, less training volume and more intensity.
Monday (chest)
Bench press 1x12, 1x10, 1x8, 1x6
Incline bench press 1x8, 1x6
Decline bench press 1x8, 1x6
Peck deck 1x to fail
Cables cross-over 1x to fail
Tuesday (back)
Pull-ups (front) 3x to fail
Barbell row 1x12, 1x10, 1x8, 1x6
one arm dumbbell row 1x8, 1x6
seated cable row 1x8, 1x6
hammer iso machine 1x to fail
dumbbell pullover 1x to fail
Wednesday (legs)
leg press 1x12, 1x10, 1x8, 1x6
squat 1x8, 1x6
leg extension 1x to fail
leg curl 1x12, 1x10, 1x8, 1x6
seated leg curl 1x6, 1x8
dead lift 2x8
Thursday (shoulders)
Military press behind the neck 1x12, 1x10, 1x8, 1x6
Dumbbell press 1x8, 1x6
Seated lateral raises 2x to fail
Cable lateral raises 2x to fail
Rear dealts w/ cables or dumbbell 2x to fail
Shrugs w/ dumbbells 2x to fail
Friday (biceps-triceps)
I do biceps and triceps like a super-sets (one set biceps, one set triceps and rest)
Barbell curl ez-bar + triceps push-down 1x12, 1x10, 1x8, 1x6
Dumbbell curl + triceps extension w/ ez-bar 1x8, 1x6
Preacher curl + French triceps 1x8, 1x6
Biceps 21`s w/ cables (2 sets 21´s) + triceps deep bench w/ weigh ( 2x to fail)
Hemmer curl 2x 12
Fore-arms rows 2x30
Calves:
Monday- seated calf machine 3x20( heavy day )
Wednesday- leg press 3x50 ( light day )
Friday- standing calf machine 3x20 ( heavy day )
Monday (chest)
Bench press 1x12, 1x10, 1x8, 1x6
Incline bench press 1x8, 1x6
Decline bench press 1x8, 1x6
Peck deck 1x to fail
Cables cross-over 1x to fail
Tuesday (back)
Pull-ups (front) 3x to fail
Barbell row 1x12, 1x10, 1x8, 1x6
one arm dumbbell row 1x8, 1x6
seated cable row 1x8, 1x6
hammer iso machine 1x to fail
dumbbell pullover 1x to fail
Wednesday (legs)
leg press 1x12, 1x10, 1x8, 1x6
squat 1x8, 1x6
leg extension 1x to fail
leg curl 1x12, 1x10, 1x8, 1x6
seated leg curl 1x6, 1x8
dead lift 2x8
Thursday (shoulders)
Military press behind the neck 1x12, 1x10, 1x8, 1x6
Dumbbell press 1x8, 1x6
Seated lateral raises 2x to fail
Cable lateral raises 2x to fail
Rear dealts w/ cables or dumbbell 2x to fail
Shrugs w/ dumbbells 2x to fail
Friday (biceps-triceps)
I do biceps and triceps like a super-sets (one set biceps, one set triceps and rest)
Barbell curl ez-bar + triceps push-down 1x12, 1x10, 1x8, 1x6
Dumbbell curl + triceps extension w/ ez-bar 1x8, 1x6
Preacher curl + French triceps 1x8, 1x6
Biceps 21`s w/ cables (2 sets 21´s) + triceps deep bench w/ weigh ( 2x to fail)
Hemmer curl 2x 12
Fore-arms rows 2x30
Calves:
Monday- seated calf machine 3x20( heavy day )
Wednesday- leg press 3x50 ( light day )
Friday- standing calf machine 3x20 ( heavy day )
My Nutrition Program View My Full Nutrition Program
Triceraptus has not added any program information.
My Supplement Program View My Full Supplement Program
Triceraptus has not added any program information.
My Motivation Program View My Full Motivation Program
Triceraptus has not added any program information.
About Triceraptus
About Me:
My Favorites:
Healthy Foods
CHICKEN W/ RICE
Workout Music
HIP HOP AND TRANCE
Body Parts
Chest
Lifting Stats:
Latest Forum Posts
This member has not added any forum posts.
Latest BodyBlog Entries
About My Blog
Posted in Training : Dec 30, 2010 11:39amName: Alexandre Da Silva E-mail: alexfletch0627@hotmailcom Age: 41 Where:Rio De Janeiro, Brazil Height: 1,70 Weight: 95 kgs off-seasson, 87 kgs pre-contest Years Bodybuilding:19 years Favorite Bodypart:chest Favorite Exercise: bench press Favorite Supplements: whey protein, creatine, glutamine How Did You Get Started? I have started training back in 1988 only to lose weight and get some muscle. After that I falling in love for this sport. So, I knew someone at Pergus gym (hard core bodybuilder Gym in Rio De Janeiro), he saw my potential and give me motivation f...
Visitor Comments
Leave a Comment
CrystalMatthews
I work for Bodybuilding.com, and we are looking at possible Brazilian health/fitness/bodybuilding magazines that we could advertise in. I would love to know your input! Would you mind sending me your top 3 favorites? You can email me at crystal@bodybuilding.com or just send me a BodySpace message. Thanks!
Sep 2, 2011 11:20am
favourite
Hello my dear new friend.I hope all is well with you.I am sorry to worry you with my Proposal for a relationship with you,My name is Favour,I just went Through your profile today I have no options than letting you Know that I am interested in you,I will also like to Know you the more,you can send an email to my email address(favoure_vaye@yahoo.com)so that I can send you more details about myself Including my photos.I believe we can move from here
Nov 6, 2010 12:52pm
forgood
Hello My name is natacha,i decide to contact you for friendship hopeing that you will accept my request, if i say hi.you may say whoz this.if i ask for chat.you may say why?? if i ask you for a coffee.you may say wt rubbish.if i say i liked ur profile.you may say im flattering you.if i ask for friendship.you may say m flirting.so can u plz suggest me hw to start wid a new relation.?till you reply am request"any vacancy there?my id desnatc@yahoo.co.uk thanks.
Apr 30, 2010 9:00am
RafMorris37
Haven't heard from you in a while.How's your training going.The age of the dinosaurs is here.Looking huge.
Feb 1, 2009 11:02pm
Metroflexgym
Metroflex Gym in Arlington is pleased to announce the 2008 Virtual Female Figure/Bodybuilder and Male Bodybuilder of the year. Each month, Metroflex will select three athletes for that month. If you are selected, your pictures will be displayed on the Metroflex Photo Gallery. If you are overall winners will receive personal photo gallery on the Metroflex Gym website and either free registration fees or tickets for our 2009 events. Submit your best picture to marketing@sportsintell.com.
Dec 19, 2007 3:02pm
dirtysoul
fala ai parceiro td certo! Sim sou do Brasil, moro no interior do Rio Grande do Sul. Valeu por add.
t+
Nov 12, 2007 9:02am
stealth_swimmer
plz go to the IFBB section fo the forum and look for the thread titled "if you care about the future of bodybuilding, click here"
spread the word to all your friends too!
Sep 6, 2007 7:07pm
TheTotalPackage
ATRO - PHEX just came out not too long ago hear anything about it?
Jul 31, 2007 7:55pm
Captain Ahab
Very impressive my friend. You have done a great job and all of those hours you have put in are sure paying off.
Keep rippin' it up!
Jun 28, 2007 6:23pm
