[rIPPDUP]

keep it up bro!

[fmoncas]

Originally Posted by rIPPDUP

keep it up bro!

Thanks bro,,,I am doing my best….i am feeling really sleepy today because I had to wake up at 4:00 am….. but I will have a great workout no matter what…..Today Upper Body!

[rIPPDUP]

that's the attitude i like to see!

[chrispghmuscle]

I feel the best time to workout is when you are the most tired. It's like your body comes alive and you're able have the best workout.. I dunno maybe its just me..lol

[fmoncas]

Originally Posted by chrispghmuscle

I feel the best time to workout is when you are the most tired. It's like your body comes alive and you're able have the best workout.. I dunno maybe its just me..lol

it has happened to me before too

[fmoncas]

Today: Upper Body 90%
I was supposed to do this workout last Monday but for some reason I did chest/back….Anyway I had a great workout……

After work I was very tired and as soon as I get home I hit the kitchen and ate 2 cups of oatmeal and 40g of protein….then I went to rest and turn on the tv and then I don’t remember I passed out for at least 2 hours…I wake up at 8:00 pm kind of disoriented ajjaj…so got dressed and went to the gym

Todays numbers and exercises:

1. Iso Lat Row (Hammer ) : Machine fully loaded….with 1-2-1 Tempo: 5 plates per side x 5, (3 sets total) I am doing this exe instead Barbell rows since my back injury

2. DB Rows: 135’s x 8, 135’s x 8, 135’s x 8,

3. Incline DB Press (chest): 100x5, 100x5, 100x5…..here I am using the same weight that I used last week. I am just coming out of my tendonitis so its better to take it easy. However to make it harder I use 3-1-3 tempo.

4. Dips: BWx10, BWx10, BWx10

5. Overhead DB Delt Press: 100x5, 100x5, 100x5….my tris, arms and delts were very tired but I managed to get all the reps

6. Barbell Bis Curls: 120x8, 120x8

7. Tris push Downs: Whole stack x 10, (2 sets Total)…triseps are fried

I guess I had a great workout….tomorrow legs!!!...legs are not sore anymore, it’s a good sign that my body is recovering fast….Now i am going to rest and eat some more because I better be ready for tomorrow’s leg session…..its going to be tough …Leg press x 2:30 mins…my goal is to beat my previous 101 reps.

Later

[fmoncas]

Today LEGS!

After a very long week…….i have legs on Fridays!! …today I took a nap after work to refresh my CNS and be ready to break my previous numbers on the leg press……this is the results

1. Leg press: 1 set x 2:30 min (360lbs)…..i warmed up and stretched my legs very well and I try to meditate for a few minutes….i was like crazy repeating at my self…I got to block the pain, got to block the pain!!!!....i started the set trying to do as many reps as possible without taking any breaks so I can prevent the blood coming into the muscles and take advantage of the occlusion technique…I did like 65 reps……I had to admit that I took several rest this time after that….but they were only 1-2 secs…..Finally I hit 150 reps in 2:20 secs but my legs just failed after that I couldn’t do one more rep after that!!!....anyways I beat my previous numbers so this time I moved 54,000 lbs in 2:30mins…not bad….Next Tuesday 3:00 minutes is the goal.

Something that I noticed is that after the set I recovered pretty fast…not like last time that I was dragging myself around the gym…..

2.Leg extension: 3 sets x 30 reps (120 lbs)…because I was feeling fresh I decided to add 10lbs to this exe.
3.Leg curls: 150x8, 150x8, 150x8
4.Standing calf raises: 290x12, 290x12, 290x12, 290x6
5.Seated Calf Raises: 160x10, 160x10, 160x10

Later I going to relax now….Tomorrow DElt and arms

[fmoncas]

Today: Upper Body 100%

This was one tough workout…I had forgotten how demanding is to hit the upper body when working with heavy weights…. I am tired. Also when I estimated my weights I estimated them based on my 100% maximum but when I am fresh…so I couldn’t hit my estimated 100% today….except for back(the first muscle in my workout)

Anyways I did my best….

1.Hammer Iso Lat Row: 5 plates/side x 6 reps, 5 plates/side x 6 reps, 5 plates/side x 6 reps,

2.DB Rows: 150’s x8, 150’s x8, 150’s x8.

3.Incline DB Press: 105’s x 5, 105’s x 5, 105’s x 5 (Due to my recent injury I am taking it easy with chest exercises…last week I used 100’s and this week I should have used 120,s but it’s not worth the risk.)

4.Dips….only body weight x 3 sets x 10 reps

5.Delt DB Press: 100’s x5, 100’s x5, 100’sx5 (my arms and delts were so tired when I get to this exercise that I had to use the same weight I I used last week…….hopefully next week I will do better.

6.Barbell Bis Curls: 135x6, 135x6, 135x6

7.Tris push downs: Whole stack x 10, Whole stack x 10

……I ended up trashed…Tomorrow legs!

Later bros...i still need to cook my last 2 meals

[fmoncas]

Today Legs

I am a little disappointed ….i was ready to break my previous record on the leg press (150 reps)…but I couldn’t !! my legs just gave up at 142 reps…..well is what it is. Before starting my workout I was convinced that I was going to surpass my PR because last week I hit 150 in 2:20 secs….and this time I had an additional 30 secs to keep getting reps.....but I think that I hit a wall….. Its going to be tough to break that mark!!!

Summary:

1. Leg Press: 1 set x 3:00 min (142 reps with same weight 360 lbs)
2. Leg Extensions: 130 lbs x 30, 130 lbs x 30, 130 lbs x 30,
3. Leg Curls: 110 x 10, 110x 10, 110x10.
4. Standing Calf Raises: 315x8, 315x8, 315x8, 315x8,
5. Seated Calf Raises: 135x8, 135x8,135x8

Tomorrow ……….HIIT!!

Later

[fmoncas]

Today HIIT!!

Total time 30 min:

10 min Warm up (55-60%)
15 intervals (45 secs@55% - 15 Secs@100%)
5 min Cool Down

Cal Burned: 352

[fmoncas]

Today workout…BACK & CHEST 100%

Thursday…almost the end of the week and feeling worn-out ….i haven’t put my feet up for a minute….very busy right now!! Every day I wake up at 6:30 am to go to work and i finish my day going to bed at 12:00pm after eating my last meal….So today I am very tired…but today is chest & back…my weak points…so I cant take a break yet….i put myself together and I hit the gym with all I had left in me!!

1.Close grip Pull ups 65% : BW x 10, BW x 10, BW x10
2.Chest Supported T-Rows: 160 x 10, 160x10, 160x10
3.ISo lat Row: 4 plates/side x 12, 4 plates/side x 12, 4 plates/side x 12
4.Close grip Cable Pull downs: 14 blocks x 12, 15 blocks x 12, 15 blocks x 12,
5.DB Pull overs: 115’s x 10, 115’s x 10

I was half dead!!!!!!!!!!! I still had to do chest………..But I just kept pushing

1.Incline DB Press 65%: 80’s x 10, 80’s x 10, 80’s x 10,
2.Flat DB Press: 100’s x 10, 100’s x 10, 100’s x 10,
3.Dips: BW x 12, BW x 12, BW x 15
4.Weighted DB stretches : 60’s x 60 secs

My chest tendonitis is 90-95% recovered..i am very happy about that…I was able to keep training around the injury and get it recovered….however I am very careful now.

Ok guys I am going to rest a little…tomorrow is Friday!!!!!!!!!!! Last day at the office and finally I will sleep a good 10 hrs Saturday…but first I have to take care of legs tomorrow!!!!!!!! Tomorrow is a new challenge 3:30 minutes on the leg press…

Have a Good night guys!!!