[flytrapcan]

fmoncas, do you know your quad measurement? Lookin huge.

[fmoncas]

I am afraid i dont have very good news...Something really unexpected happened to me …..to make the story short I have been resuming squats (I stopped because I hurt my back last year) however I knew something was not right this time but I just kept squatting because I love the fu@#$ing exercise…and I was squatting again 305 pretty easy and very deep….anyways…. a little discomfort started to appear in my back last week but I didn’t pay attention to it…….i squatted again Tuesday and I wake up yesterday with a weird pain in my leg and groin area……..but the pain in my back was ok…..however in the afternoon the pain in the leg-groin was very intense!! I missed my HIIT cardio (my wife didn’t let me go even though I was getting ready…I was feeling guilty for not going but probably she was right) …Again to make the story short it seems like one disc in my spine is pinching a nerve or something and is causing my leg-groin problem.

At this point a have been feeling a little frustrated because I am just coming out from another injury (chest-delt tendonitis) and this happens now!! I need to find a way to keep working out around this new injury like I always do but it really sucks!! I will probably have to go back and remove a few exercises from my workout and replace them….Anyways my squat days are over at least for now….i will keep focusing on the hack squat and the leg press….

This offseason has been full of injuries for me…..my body is a mess but this is not going to stop me…there is always another path to take us where we want…this is just another obstacle in this journey……..TODAY CHEST AND BACK!!! LETS KEEP GOING!!!!!!

PAIN IS JUST WEAKNESS LEAVING THE BODY!!!!!

Later

[fmoncas]

Originally Posted by flytrapcan

fmoncas, do you know your quad measurement? Lookin huge.

26.5" at the middle ... thanks my friend for your encouragement!!

[CueNtoZ]

sucks man i wish you a speedy recovery

[fmoncas]

Originally Posted by CueNtoZ

sucks man i wish you a speedy recovery

thanks my friend

[fmoncas]

Ok I made it to the gym…and I had a great workout even though I was suffering with this pain…..Today I did my back and chest volume workout...i had a great upperbody pump and I felt great after I finish it……I only replace the bent over barbell rows for t-rows (chest supported).

This is the summary of today’s workout ….83% capacity

1.Chest supported T-Bar Rows …..135 lbs (3 sets x 10 reps)
2.Seated cable rows…………………… 12 blocks (3 sets x 12)
3.Bent over cable pull downs…… Whole stack (3 sets x 15)
4.Lat pulldows ………………………… 12 blocks (3 sets x 15)
5.Dumbell pull overs……………….. 100’s (2 sets x 15)

6.Incline DB press……………………. 80’s (3sets x 10)
7.Flat DB press ………………………… 80’s (3 sets x 12) 3 sec negative 1 sec positive
8.Dips……………………………………. Bodyweight (3 sets x 15)
9.Weighted stretches……………. 50’s (1 set x 60 secs)

Tomorrow legs!! Hopefully I will feel better……

Later

[cmart315]

Sorry to hear about the injury my friend. I think you know that no one here will ever doubt your hardcoreness to succeed and find another way. I'm still following along closely even if I'm not posting, just letting you know!

[flytrapcan]

Originally Posted by fmoncas

Ok I made it to the gym…and I had a great workout even though I was suffering with this pain…..Today I did my back and chest volume workout...i had a great upperbody pump and I felt great after I finish it……I only replace the bent over barbell rows for t-rows (chest supported).

This is the summary of today’s workout ….83% capacity

1.Chest supported T-Bar Rows …..135 lbs (3 sets x 10 reps)
2.Seated cable rows…………………… 12 blocks (3 sets x 12)
3.Bent over cable pull downs…… Whole stack (3 sets x 15)
4.Lat pulldows ………………………… 12 blocks (3 sets x 15)
5.Dumbell pull overs……………….. 100’s (2 sets x 15)

6.Incline DB press……………………. 80’s (3sets x 10)
7.Flat DB press ………………………… 80’s (3 sets x 12) 3 sec negative 1 sec positive
8.Dips……………………………………. Bodyweight (3 sets x 15)
9.Weighted stretches……………. 50’s (1 set x 60 secs)

Tomorrow legs!! Hopefully I will feel better……

Later

You need to meet my training partner, I believe both of you would workout in a full body cast!

I had a year of injuries and finally decided to take it a little easier. So no ass to the ground squats - because of a back injury, no more heavy bench press - shoulder injury, wrist injury, no more heavy overhead dumbell press (triceps) - shoulder injury, this was difficult I was doing 175lb db for 15 - 20 reps (ok some bragging there). Point is I'm no smaller, no weaker and I have no injuries now.

Good luck with the recovery. Make sure you train around an injury, not thru it.

[fmoncas]

Originally Posted by cmart315

Sorry to hear about the injury my friend. I think you know that no one here will ever doubt your hardcoreness to succeed and find another way. I'm still following along closely even if I'm not posting, just letting you know!

thanks my for the support....

[fmoncas]

Originally Posted by flytrapcan

You need to meet my training partner, I believe both of you would workout in a full body cast!

I had a year of injuries and finally decided to take it a little easier. So no ass to the ground squats - because of a back injury, no more heavy bench press - shoulder injury, wrist injury, no more heavy overhead dumbell press (triceps) - shoulder injury, this was difficult I was doing 175lb db for 15 - 20 reps (ok some bragging there). Point is I'm no smaller, no weaker and I have no injuries now.

Good luck with the recovery. Make sure you train around an injury, not thru it.

Man i feel your pain concerning to those injuries!! on the other hand you are a monster bro!! 175lbs DB !!!....awesome..

Thanks for the advice bro i really appreciate it.....i will take it easy on the leg exe for a while.

[fmoncas]

Quick update about my "NEW" injury.......before going to the gym yesterday i did a little research on the subject...and since i was sure that the problem with my leg-groin pain was induced by a pinched nerve i guess-estimated that maybe something in my spine was out of alignment…..so I attempted something in the gym just to try to relieve the pain…..the idea was to stretch my back repeatedly during the workout to decompress the discs in my spine…the idea sounded naïve but I didn’t have nothing to loose.

This is what I did: After every 2 sets I hanged myself to the chin-up bar for about 60 secs…..it felt very comfortable and my lats were stretched to the max……..to make the story short today the intense pain in the leg-groin side is 95% gone!.....i am very pleased that my dumb idea worked. On the other hand I have been seating on my desk all day and my back is a little sore….an indication that I need to take it easy for the next few weeks……So no more squats, no more Barbell rows, no more Stiff leg deads….Ouch!! but its better to be safe than sorry….contest prep is around the corner and I need to be ready

later brothers

[fmoncas]

FRIDAY: Lower body 83%

I had an average workout….my mind was not in the right place after my new injury….i felt distracted and confused because I had to change my original workout and replace a few exercises. Anyways this is what I did:

1.Hack squats (instead squats) …270 x 10, 270x 10, 270x 10….pretty easy but I didn’t want to go up in weight because I was afraid of making my injury worse.
2.Leg press 83% : 720x 12, 720x12, 720x12.
3.Leg extensions: 200x15, 200x15, 200x 15
4.Walking lunges: 100 x 60 steps
5.Leg curls (instead of stiff leg deads) 100x15, 100x15, 100x15
6.Seated Leg Curls: 100 x 15, 100x15, 100x15
7.Standing calf raises: 250x 10, 250x10, 250x10, 250x10
8.Seated calf raises: 115x15, 115x15, 115x15

I little disappointed about my performance and feeling confused about what I should do next week..?

SATURDAY: Delts and arms 83%

Still my mind not in the best place but I managed to make it to the gym and have a decent workout….

1.Overhead DB press: 65X10, 65X10, 65X10
2.Cable Laterals: 4 blocks x 12, 4 blocks x 12, 4 blocks x 12…my back was feeling a little uncomfortable
3.Machine laterals: 90x15, 90x15
4.Rear delt Cable: 5 Blocks x 15, 5 blocks x 15
5.DB Bis Curls: 65x10, 65x10, 65x10, 65x10
6.Preacher Curls: 85 x 15, 85x15, 85x15
7.Overhead Rope ext: 8 Blocks x 10, 8 Blocks x 10, 8 Blocks x 10, 8 Blocks x 10
8.Cable press downs: Whole Stack x 10, Whole Stack x 10, Whole Stack x 10

That’s all for now….today is only cardio….on the other hand I will try to figure out a new workout for my legs….i will have to change Layne’s workout a bit but I need to do what it’s better for me…..i hate to change a good workout program but I need to follow my instincts. I have to learn to listen to my self more often and put my ego and emotions a side. The ironic thing is that I didn’t do it and that’s why I got hurt again…I remember that a week before my injury I felt that something was not right but I kept going with the program. Lesson learned!!

Later my friends! its time to keep moving foward...

[fmoncas]

This is the new leg program for the next 8 weeks:

Stop working out my legs is NOT AN OPTION!!!! For instance I needed a program that help me to keep improving, help me to heal, be challenging and hard that shocked my system to growth but without using the trouble exercises (squats, hack squats, and stiff leg deads) ….

So its has to be created around the only power exercise left (leg press) and I need to use lighter weights (not near my 100%)…..the only thing I could think of is to create my work out focusing on CONSTANT MUSCULAR TENSION. The same principle that cyclist and speed skaters put their legs thru while performing their specific sport.

“One such study, performed in 1973, showed that as little as one high-rep workout was enough to double the amount of mitochondria in muscle cells.“I think this is one reason why cyclists and speed skaters have such large quadriceps – they expose the muscles to an extreme amount of time under tension, thus facilitating capillary growth and hypertrophy of lower threshold motor units”. (Charles poliquin)

The duration of the workout will be 6-8 weeks. I will use 35-40% of my normal 10 reps max) and I will adjust it as I need it.

Ok here we go:

Tuesday:

1.Leg Press 35-40%: 1 set x 2 minutes
2.Leg extensions : 2 sets x 30 reps ( 1-2 sec squeeze )
3.Lying Leg Curls 3 sets x 8 ( Drop set till failure

Tuesday: + 30 secs

1.Leg Press35-40%: 1 set x 2.30 minutes
2.Leg extensions : 2 sets x 30 reps ( 1-2 sec squeeze )
3.Seated Leg Curls 3 sets x 8 ( Drop set till failure)

That’s it!! I will see how I do next week and I will keep increasing the time (30 secs more) each workout for the next 6-8 weeks……its going to be tough …a pure physical and mental torture….Lets bring it…I can’t wait

The structure of the rest of the workout will remain the same…hopefully at the end of this I will have an improved work capacity, bigger wheels, a healed back…and ready to resume my regular workout

Wish me luck

[chrispghmuscle]

I think it goes without saying it, but I'll say it anyway

Good Luck buddy

Chris

[Julio]

Good luck Fransisco. i knew you was gonna keep on going stay strong bro.

[fmoncas]

Originally Posted by chrispghmuscle

I think it goes without saying it, but I'll say it anyway

Good Luck buddy

Chris

Thanks CHIRS and JULIO......i appreciate the support guys!! lets keep this rolling.....noW i am goin to the gym to do MY cardio.

once again thanks

[robbyybt]

Originally Posted by fmoncas

“One such study, performed in 1973, showed that as little as one high-rep workout was enough to double the amount of mitochondria in muscle cells.“I think this is one reason why cyclists and speed skaters have such large quadriceps – they expose the muscles to an extreme amount of time under tension, thus facilitating capillary growth and hypertrophy of lower threshold motor units”. (Charles poliquin)

Do you actually have that study or was it just a quote you've seen? It would be really interesting if you did have it, I know zir's always going on about the benefits of sprints and thats probably why.

Get better soon aswell bro

[fmoncas]

Originally Posted by robbyybt

Do you actually have that study or was it just a quote you've seen? It would be really interesting if you did have it, I know zir's always going on about the benefits of sprints and thats probably why.

Get better soon aswell bro

sorry my friend but i dont have it...its only a quote from an article written by coach charles poliquin.

take care

francisco

[robbyybt]

Originally Posted by fmoncas

sorry my friend but i dont have it...its only a quote from an article written by coach charles poliquin.

take care

francisco

Oh well, time for me to start searching then lol

[CrUsH]

Fransisco keep it up buddy. Sorry to hear about the injury, but glad to see you are making the best of it. Even though you are injured you are still putting up more weight than most of us :O

[fmoncas]

Originally Posted by CrUsH

Fransisco keep it up buddy. Sorry to hear about the injury, but glad to see you are making the best of it. Even though you are injured you are still putting up more weight than most of us :O

Thanks alot Crush!! for posting and for your support! sometimes all the bad things happens at once and we get disappointed and frustrated…it really sucks big time….but the only option for me is to stand up and keep going….work with what I have now to the best of my ability. I believe that we never have to give up on what we want no matter how hard the road is or how long we have been struggling to achieve our goals because we never know if payback time is closer that we think.

thanks once again and train hard

[fmoncas]

Todays workout.....i was supposed to do my upper body workout but for some reason i did my back/chest workout....dumb mistake i dont know what i was thinking...anyways this is what i did:

Chest/back 90%

1. weighted pull ups.....BWx10, bwx10, BWx10
2. Chest supported T-Rows....150 x 10, 150x10, 150x10
3. Rach chins....BW+60 x 12, BW+60 x 12,BW+60 x 12
4. Close grip Pull downs...15 blocks x 12, 15 blocks x 12,15 blocks x 12,
5. DB Pull Overs....115 x 10, 115x10

6. Incline DB press (65%) ...80x10, 80x10,80x10
7. Flat DB Press ................95 x 10, 95 x 10,95 x 10
8. Dips.............................BWx12, BWx12, BWx12
9. Weighted streches..........55 x 65 secs

i am really tired today...i going to eat my last meal and going to sleep....tomorrow LEGS!! i am kind of exited about the new workout..

Later

[YM123]

hey bro, sorry to hear about the injury, keep at it tho bud!! just a quick question; what are the weighted stretches on chest day?

[fmoncas]

Originally Posted by YM123

hey bro, sorry to hear about the injury, keep at it tho bud!! just a quick question; what are the weighted stretches on chest day?

Hey bro nice to see you around here!! Concerning to your question i just grab a pair of dumbbells and lower the weight to my chest (where the muscle is fully stretched)and I hold that position for 60 secs...ideally i have to increase the weight or the time under tension every week.

[fmoncas]

I am just coming back from the gym…today I did my first leg workout since I hurt my back last week….all I can say is what a pump…legs hurt and I am walking funny….all that in only 20 minutes….this is the summary of my workout:

1.Leg press: 1 x 2 minutes….. I loaded the leg-press with 4 plates per side (about 35% of my max 10 rep)I took 3 big breaths and stated the set….the first 20 was a piece of cake, by the 40 reps my legs were sore and I felt the lactic acid accumulating by the 50 reps the pain was very intense, by 60 I had to take my first 2-3 sec break…before resuming the reps again…by the 80 rep I didn’t feel my legs….they were numb…..but I just kept going for another 21 more reps for a total of 101 reps in 2 minutes……..then I couldn’t stand up for the next minute or so! My legs were trashed in only 2 minutes!!! But I made it….i felt proud that I moved 36,360 lbs in 2 minutes (360lbs x101reps) ….

2.Leg Extensions: limping.. I made it the leg extension to get 3 sets x 30 reps (110lbs)…..the pump was amazing but the pain in the legs was severe….

3.Single Leg Curl…..Last Exercise!! 3 sets x 8 reps (150 lbs)
Then I did Calves

1.Standing Calf Raises: 290x8, 290x8, 290x8
2.Seated Calf Raises: 160x6, 160x6, 135x8

That’s all………….next Thursday the goal is 2:30 minutes

Later bros

[allstar]

haha i love that leg press story,your a champ!

[CrUsH]

Very intresting, I would def like to know how this new approtch works for you!

[fmoncas]

Originally Posted by allstar

haha i love that leg press story,your a champ!

Thanks for posting bro and for your support

[fmoncas]

Originally Posted by CrUsH

Very intresting, I would def like to know how this new approtch works for you!

i am also very exited about the end results....I have nothing to lose but a lot to gain from this experience...even if i only gain knowledge

Today I am feeling:

1.A little drained and sleepy at work…..my CNS is probably fried from yesterday….i will try to rest more while doing this workout.

2.I feel hungrier and I am eating 500g of carbs/day…this is a good sign! The times that I have felt like this before good things happened.

3. My only concern is that this workout may not work well with the upper/lower split that I am doing….but as I said have nothing to lose. (only 6 weeks)

Over the months I have built my work capacity and endurance to training a lot so I am hoptimistic that my CNS and my body will be able to handle this challenge….. What don’t kill us make us stronger

Thanks for posting Crush

[fmoncas]

I didn’t post my workout last night because I had to go to bed early because today I had to take my wife to the airport at 4:30 am today….so I am very sleepy at work…..Anyway yesterday I did only cardio. I walked for 40 minutes (inclination 13, speed 3.0). I was supposed to do my usual High intensity session but I decided not to do it because of the new leg workout I did the day before…..i don’t want to push it. The last thing I want is another injury.

On the other hand i made a couple of changes on my supplementation because I want to be able to fully recover my CNS and my muscles so I can keep moving forward. This leg workout is tough and it going to get tougher in the next few weeks…….First I added a couple of new ingredients to my post-working shake (Taurine and ALA)…Alpha lipoic Acid is an insulin mimicker that my improve the ability to increase lean muscle mass. Its also a powerful antioxidant that bust the effectiveness of other vits and minerals by helping the body get rid of free radicals. Taurine is an essential amino acid that serves as a neurotransmitter and increases glucose uptake. The brain is another area where taurine is particularly important. Taurine plays an essential role in both brain development and regeneration and promotes the survival and proliferation of neurons. Additionally, supplemental taurine exerts a definite pharmacological effect in the brain. Taurine is a potent neuroprotectant, protecting against glutamate excitotoxicity, cerebral ischemia, oxidative stress, and the buildup of toxins…ok enough of this…..my new post workout shake is looking like this now:

1. Whey Protein 40g
2. Honey 60-70g
3. Creatine 5-10g
4. Glutamine 10-15g
5. Taurine 2g
6. ALA 200 mg
7. Beta Alanine 2g

Also I will be megadosing BCAA for the next 4 weeks……….40-50g per day

Hopefully with the right supplementation I will be able to keep training with the same intensity and still make some gains

Later bros