[fmoncas]

Originally Posted by YM123

oooo day 4 seems like a killer!!!

yes bro!!! i just did it last night and it took me like 2 hours to complete!!.....its the longest workout in my routine...i like it because of the pump i got from it... but sometimes the time factor is a problem.....my upper body is very sore right now...

[YM123]

haha i bet its sore bro,, 2 hours definately is a long workout. mine are usually about an hour long if that sometimes. how do you feel the 2 hour workouts are working??

[fmoncas]

Originally Posted by YM123

haha i bet its sore bro,, 2 hours definately is a long workout. mine are usually about an hour long if that sometimes. how do you feel the 2 hour workouts are working??

Honestly i don’t know yet!...i think it’s too soon to be able to say….but it is just one workout in the week so I don’t really mind…..i have never done this much volume before and my body must be wondering what’s going on jejeje…on the other hand I like everything from it except that sometimes it takes very long…..
On time I read somewhere “that everything works but no forever” …

[Demon Knight]

Looking good fmoncas, I still can't believe those legs! Awesome work mate.

As for the workout, I'm not going to go against the knowledge of a seasoned pro like Layne, but IMHO it seems a bit too much, unless 90% of all the sets are done with a light weight and not even close to a full effort.

Adding more hard work sets for me usually results in an injury....

[fmoncas]

Originally Posted by Demon Knight

Looking good fmoncas, I still can't believe those legs! Awesome work mate.

As for the workout, I'm not going to go against the knowledge of a seasoned pro like Layne, but IMHO it seems a bit too much, unless 90% of all the sets are done with a light weight and not even close to a full effort.

Adding more hard work sets for me usually results in an injury....

Demon this is a great topic to debate about!!!,,,when i started my legs suffered more …I developed a minor pain in my right knee and in the upper inner area of the leg….i thought that my body was falling apart….but after two weeks the pain subsided….however I was very careful when I was training…..i was listening to my body and when i felt that something was wrong i ended the exercise....

On the other hand I am using heavy weights (power days and hypertrophy days) but I am not going to failure in any them…..i use the heaviest weights that allow me to get the targeted reps.

[Demon Knight]

I'm glad you stop the exercise when you feel the wrong kind of pain.

As for the volume, it is debatable but if you are not going to failure (the intensity is kept moderate), you might be able to stick to it. Did Layne say you could go even easier on the hypertrophy days i.e. 3 or more reps short of failure?

[cmart315]

Originally Posted by fmoncas

Cmart... this is the workout that i am using now...this workout was designed by layne to help me improve my weak areas. He is the mind behind the logic in this routine. ...check the attachment

Hey bro I really appreciate you posting that up because I've really been trying to get down this new Upper/Lower scheme. That day 4 of yours really looks like a killer one. Is there any particular reason why Layne chose to keep you down to a 4 day a week routine instead of splitting up that upperbody day to make it easier on you? I have been working with this setup currently:

Day 1: upper body power/strength day
Day 2: lower body power/strength day
day 3: rest
day 4: Chest & arms volume
day 5: back & shoulders volume
Day 6: lower body volume day
Day 7: rest

Making sure to go to complete failure as much as I can for day 1 and 2 and lower volume,low reps, heavier weight. Then for day 4-6 I try not to go to failure as much, although its pretty hard for me because I just don't feel right not going to failure or not giving it that much intensity. So I usually go just shy of failure on the last set per exercise on the volume day. So far my hardest adjustment is getting used to actually working more then just the one muscle group per day, due to me being in my last routine for so long. But I'm gonna stick it out!

[fmoncas]

Originally Posted by Demon Knight

I'm glad you stop the exercise when you feel the wrong kind of pain.

As for the volume, it is debatable but if you are not going to failure (the intensity is kept moderate), you might be able to stick to it. Did Layne say you could go even easier on the hypertrophy days i.e. 3 or more reps short of failure?

He said that i should not train to failure...1 or 2 reps short…however this workout will be done for 8 weeks…..then he may change the exercises or something I don’t know yet….. however I have been thinking a lot and …I believe that perhaps the key factors are frequency + no working to failure...... if you look around you will notice that in all sports there are athletes with over-developed body parts because of their specific training....for example the legs of speed skaters, the calves of ballet dancers and soccer players or the backs and arms of gymnasts.....for example ..they work out their backs ( gymnasts) every day, with endless chins, using different angles, deferent intensities and reps...but something that they don’t do is train until complete failure every time…..

The problem for most of us is getting our body used to the frequency training…specially when we are used to train each body part just once a week….

[fmoncas]

Originally Posted by cmart315

Hey bro I really appreciate you posting that up because I've really been trying to get down this new Upper/Lower scheme. That day 4 of yours really looks like a killer one. Is there any particular reason why Layne chose to keep you down to a 4 day a week routine instead of splitting up that upperbody day to make it easier on you? I have been working with this setup currently:

Day 1: upper body power/strength day
Day 2: lower body power/strength day
day 3: rest
day 4: Chest & arms volume
day 5: back & shoulders volume
Day 6: lower body volume day
Day 7: rest

Making sure to go to complete failure as much as I can for day 1 and 2 and lower volume,low reps, heavier weight. Then for day 4-6 I try not to go to failure as much, although its pretty hard for me because I just don't feel right not going to failure or not giving it that much intensity. So I usually go just shy of failure on the last set per exercise on the volume day. So far my hardest adjustment is getting used to actually working more then just the one muscle group per day, due to me being in my last routine for so long. But I'm gonna stick it out!

yes bro day 4 is pretty hard....and honestly i don’t know why he didn’t split it...i guess that is because of my weak points...i am really trying to improve my back and he may want to prioritize over the other muscle groups

On the other hand i know that is hard to workout "not till failure" but the problem if you do it all the time ..is that you will overtrain your CNS and you will stagnate....it seems that the muscuar system is really hard to overtrain but the central Nervous sistems is a different story.

[fmoncas]

After training with all this volume i have been trying some recovery methods to help me recover faster after hard training sessions….(every body knows that proper restorative measures can make a huge difference in how fast you attain your objectives) so I have been trying Contrast Bath showers, ice massage etc…they worked pretty well but I recently started using a method that I have never used before. Is called Epsom Salt Baths!!.

I have been researching about the subject and the benefits sounds pretty interesting:

The following info was taking from an article written by coach thibadeau:

“Epsom salt is also known as magnesium sulphate. Our first restorative technique consists of bathing for 10 to 20 minutes in a warm/hot bath to which 200-400 grams of Epsom salt is added. This is a very simple and effective way to relax your muscles and decrease inflammation. It’s also a good way to increase blood magnesium levels and prevent bloating due to excessive water retention”

“A recent study conducted at the University of Birmingham found that bathing in a warm Epsom salt bath can significantly increase mean blood magnesium levels (the average improvement consisting of attaining 140,98 ppm/ml from an initial value of 104.68ppm/ml in a seven days period). This is because magnesium can be absorbed by the skin. We know that magnesium is a very important mineral for athletes, and one that we’re often deficient in. Among other things, it helps with muscle relaxation and Testosterone production.

“Epsom salt baths increase perspiration, helping to get rid of toxins and impurities. Magnesium sulphate also stimulates vasodilatation, facilitating blood flow to the muscles and helping reduce inflammation. As a result, these baths can greatly increase the rate of recovery after a hard training session and, as a bonus, they reduce muscle and joint pains associated with an excessive inflammatory response.”

“The Birmingham study found that up to 600 grams of Epsom salt diluted in a normal size bath can be used effectively and without risk. However, they found that levels of 300 to 400 grams are sufficient. This technique should be used two to three times per week for 10 to 20 minutes after particularly gruelling workouts.”

In addition the magnesium and the sulfates helps to

Magnesium:

1. Ease stress and improves sleep and concentration
2. Help muscles and nerves function properly
3. Regulate activity of 325+ enzymes
4. Help prevent artery hardening and blood clots
5. Make insulin more effective
6. Reduce inflammation to relieve pain and muscle cramps
7. Improve oxygen use

Sulfates:

1. Flush toxins
2. Improve absorption of nutrients
3. Help form joint proteins, brain tissue and mucin proteins
4. Help prevent or ease migraine headaches

Finally i dont have a lot of experience with this method however i have done it twice this week after legs and upper body power. i noticed that i slept better i was rested in the morning and i my legs were less sore.

take care guys

[cmart315]

With how busy you are, I am shocked every time with the research information you dig up! Interesting stuff there.

[YM123]

Originally Posted by fmoncas

After training with all this volume i have been trying some recovery methods to help me recover faster after hard training sessions….(every body knows that proper restorative measures can make a huge difference in how fast you attain your objectives) so I have been trying Contrast Bath showers, ice massage etc…they worked pretty well but I recently started using a method that I have never used before. Is called Epsom Salt Baths!!.

I have been researching about the subject and the benefits sounds pretty interesting:

The following info was taking from an article written by coach thibadeau:

“Epsom salt is also known as magnesium sulphate. Our first restorative technique consists of bathing for 10 to 20 minutes in a warm/hot bath to which 200-400 grams of Epsom salt is added. This is a very simple and effective way to relax your muscles and decrease inflammation. It’s also a good way to increase blood magnesium levels and prevent bloating due to excessive water retention”

“A recent study conducted at the University of Birmingham found that bathing in a warm Epsom salt bath can significantly increase mean blood magnesium levels (the average improvement consisting of attaining 140,98 ppm/ml from an initial value of 104.68ppm/ml in a seven days period). This is because magnesium can be absorbed by the skin. We know that magnesium is a very important mineral for athletes, and one that we’re often deficient in. Among other things, it helps with muscle relaxation and Testosterone production.

“Epsom salt baths increase perspiration, helping to get rid of toxins and impurities. Magnesium sulphate also stimulates vasodilatation, facilitating blood flow to the muscles and helping reduce inflammation. As a result, these baths can greatly increase the rate of recovery after a hard training session and, as a bonus, they reduce muscle and joint pains associated with an excessive inflammatory response.”

“The Birmingham study found that up to 600 grams of Epsom salt diluted in a normal size bath can be used effectively and without risk. However, they found that levels of 300 to 400 grams are sufficient. This technique should be used two to three times per week for 10 to 20 minutes after particularly gruelling workouts.”

In addition the magnesium and the sulfates helps to

Magnesium:

1. Ease stress and improves sleep and concentration
2. Help muscles and nerves function properly
3. Regulate activity of 325+ enzymes
4. Help prevent artery hardening and blood clots
5. Make insulin more effective
6. Reduce inflammation to relieve pain and muscle cramps
7. Improve oxygen use

Sulfates:

1. Flush toxins
2. Improve absorption of nutrients
3. Help form joint proteins, brain tissue and mucin proteins
4. Help prevent or ease migraine headaches

Finally i dont have a lot of experience with this method however i have done it twice this week after legs and upper body power. i noticed that i slept better i was rested in the morning and i my legs were less sore.

take care guys

very intersesting read,, quite intriguing... where do you pick up the stuff to put in the bath??

[fmoncas]

Originally Posted by cmart315

With how busy you are, I am shocked every time with the research information you dig up! Interesting stuff there.

it is very interesting, benefits look promising and its a cheap way to take a bath and recover at the same time......if you have time you should try it....

[fmoncas]

Originally Posted by YM123

very intersesting read,, quite intriguing... where do you pick up the stuff to put in the bath??

Just go to Walgreens or any pharmacy...ask for epson salt...they will know...its cheap also $4-5 for a 3 lbs bag

Today is day 4 (long upper body workout)....i will take a bath after the workout....

[YM123]

haha i think you will have earned that bath after the workout!!

[fmoncas]

i miss the gym today!! i was watching the arnold......this is the 3er time that dexter wins the show!!

[fmoncas]

I have nothing to report...my weight has remained the same for the last couple of weeks (213) .However i have to admit that i didn’t follow the diet to a t because my parents visited me last week and i cheated a few times and i missed a couple of meals. I had a great time with them!! First time I see them in 6 months….. After they left I Resumed my diet…. I will check this Sunday and hopefully my weight will increase…. if not! Then the diet isn’t working anymore and I will have to adjust with layne.

In Summary:

1.My legs are less sore this week….. they are just a little sore all the time (I like it)

2.I am not hungrier than before….i feel that I am getting tired of eating so many carbs, sometimes I force my self to eat my last meal

3.Oatmeal is causing me some problems….i think that after eating oats for so long my body is no tolerating it anymore. my stomach gets bloated, I feel discomfort and gas…..i will have to replace it for something else….Waxy Maize comes to mind! What do you think??

4.I have a hectomorphic body and I still believe I need more protein!!

Finally march is going to be a tough month…..we are currently working in a project in corpus Christi, Tx and we are about to finish our assignment here so my company is going to have me working from 6 am to 5.30 pm every day for 3-4 weeks. Keeping my diet is not a problem because I have an office job and I eat when is time but what will be hard is to go workout after the long hours in the office…..i will be probably sleeping 6 hours during this period

Thants all guys

See you around

[cmart315]

Best of luck to you with balancing the job, meals, the gym and sleep. I know how rough it is going to the gym after a 10ish hour work day and knowing you have to repack your meals after the gym and then not get to bed until later therefore getting less sleep because of it. But keep pushing my friend!

[fmoncas]

Originally Posted by cmart315

Best of luck to you with balancing the job, meals, the gym and sleep. I know how rough it is going to the gym after a 10ish hour work day and knowing you have to repack your meals after the gym and then not get to bed until later therefore getting less sleep because of it. But keep pushing my friend!

Thank you Cmart!! i really apreciate the support.....i am very tired and sleepy right now...i am sleeping just 6 hours per night..and today is friday and i will be working non-stop for the next couple of weeks!! the good news is that my diet is going well...i weighted myself last night and it seems that finally the scale is moving up....i will update this sunday.

take care bro

[<3Frosty]

Originally Posted by fmoncas

After training with all this volume i have been trying some recovery methods to help me recover faster after hard training sessions….(every body knows that proper restorative measures can make a huge difference in how fast you attain your objectives) so I have been trying Contrast Bath showers, ice massage etc…they worked pretty well but I recently started using a method that I have never used before. Is called Epsom Salt Baths!!.

I have been researching about the subject and the benefits sounds pretty interesting:

The following info was taking from an article written by coach thibadeau:

“Epsom salt is also known as magnesium sulphate. Our first restorative technique consists of bathing for 10 to 20 minutes in a warm/hot bath to which 200-400 grams of Epsom salt is added. This is a very simple and effective way to relax your muscles and decrease inflammation. It’s also a good way to increase blood magnesium levels and prevent bloating due to excessive water retention”

“A recent study conducted at the University of Birmingham found that bathing in a warm Epsom salt bath can significantly increase mean blood magnesium levels (the average improvement consisting of attaining 140,98 ppm/ml from an initial value of 104.68ppm/ml in a seven days period). This is because magnesium can be absorbed by the skin. We know that magnesium is a very important mineral for athletes, and one that we’re often deficient in. Among other things, it helps with muscle relaxation and Testosterone production.

“Epsom salt baths increase perspiration, helping to get rid of toxins and impurities. Magnesium sulphate also stimulates vasodilatation, facilitating blood flow to the muscles and helping reduce inflammation. As a result, these baths can greatly increase the rate of recovery after a hard training session and, as a bonus, they reduce ly i dont have a lot of experience with this method however i have done it twice this week after legs and upper body power. i noticed that i slept better i was rested in the morning and i my legs were less sore.

take care guys

When i really sprained my ankle bad in high school playing football, i took epsom salt baths and my body felt amazing. I never thought of extending this to weight training, but it makes alot of sense. Great

[<3Frosty]

Awesome training going man. Great. Really pushing hard.

[fmoncas]

Originally Posted by <3Frosty

When i really sprained my ankle bad in high school playing football, i took epsom salt baths and my body felt amazing. I never thought of extending this to weight training, but it makes alot of sense. Great

Hey bro!! nice to see you around here!!! thanks for stoping by and tell your experience with ES...I have been taking a few baths per week to recover from my workouts and its working well......I also use ice a lot too

[<3Frosty]

Originally Posted by fmoncas

Hey bro!! nice to see you around here!!! thanks for stoping by and tell your experience with ES...I have been taking a few baths per week to recover from my workouts and its working well......I also use ice a lot too

I tend to stay from ice as i really dont like how it feels on your body. Im not into numbing pain away if you get what im saying. It can certainly help with inflammation, buts its just a general pain in the arse.


Epsom Salt is a great product though man. Train hard man, and thanks for the welcome.

[fmoncas]

A little update

Weight : 214 lbs

Finally the scale move up….just one pound but at least is progress. I have been stuck at 213 for 3 weeks and I was getting a little aggravated. I spoke with layne last night about my lack of progress and he advised me to eat more carbs this week!!!! Now I will be eating 500g!!!! per day……that’s a ton…anyway I’ll do what I need to do.

Concerning to my injury …my chest-delt area is feeling better..no pain anymore, I think that I will start to increase the weights progressively….I will be very careful though

On the other hand the Epsom salt baths/ice massage are doing wonders….last week I was very sore from my right wrist, elbow and my knee felt weird. I took a bath the day after and I I ice it for the next few days and today I was able to work out very smoothly (almost pain free)

Finally this is my 10th day working in a row…I am feeling very sleepy at the office and very tired in the gym…but I am trying to push hard every time and complete my workouts. Today something weird happened something that make me realize that I should be taking it easier. I was doing dumbbell delt press very heavy with the 100s dumbbells….and i couldn’t lift them from the floor to my Shoulders!!! Last week I did it pretty smooth for 3 sets!!!

That’s all for now iron brothers…..i am going to sleep because I really need it

[cmart315]

Bro it sounds like you are burning the candle at both ends! I wish you the best, it sounds like work is really beating you up.

[fmoncas]

Originally Posted by cmart315

Bro it sounds like you are burning the candle at both ends! I wish you the best, it sounds like work is really beating you up.

I am doing my best to keep my schedule going….i am lucky that my wife help me out with my food preparation!! Without her help I would be overwhelmed right now. Tomorrow I will take the day off from working out and I will try to go to bed as early as I can to recharge for the rest of the week……..

Thank you bro for you encouragement!! Sometimes a little motivation keeps me moving forward…….

I still have 9 months of offseason and I am happy with the results so far….hopefully i will achieve my goals by the end of the year

[fmoncas]

just a quick update

Bodyweight 217 lbs

Time is really tight right now. i wish i could update more often but i am still working every day. (15 days in a row)....i haven’t had the time to get my body fat so i don’t know where exactly i am standing. On the other hand, After been stuck in 213 for a few weeks the scale move back up again….in the last two weeks my bodyweight went up 4 lbs……….. I guess that now is going to be the time to do a cut cycle. I will check with Layne.

[flytrapcan]

Your intensity and dedication is mind boggling! I have great respect for anyone who attacks a goal like you are doing.

[fmoncas]

Originally Posted by flytrapcan

Your intensity and dedication is mind boggling! I have great respect for anyone who attacks a goal like you are doing.

Thank you my friend!! i really appreciate your comments......On the other hand i just do what i can......i dont have control over my genes so at least i work has hard as i can. Hopefully one day the hard work will pay off

thanks again

[fmoncas]

What’s up guys……First of all I just find out that I was selected as the Amateur Bodybuilder of the Week by Bodybuilding.com. ….i was really exited…..Anyways check the article in BB.com


On the other hand…finally after 3 weeks of non-stop working at the office…I am going back to my normal schedule…I feel pretty good because I was able to maintain my diet and my training during the last 3 weeks. I have to admit that I missed a couple of workouts but I needed to rest more under these working conditions….now It’s time to push even harder in the weight room again.

Finally I was going thru my pictures and I found this one from the good all days when martial arts was in the top of my list……I was just starting to lift weights to strengthen myself…………..in this picture I was probably around 150-160lbs