[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!!!

[cmart315]

3:30 minutes straight on a leg press. You are crazy! haha Hit it hard bro, tomorrow is also my leg day. Gotta love Friday leg days.

[fmoncas]

Originally Posted by cmart315

3:30 minutes straight on a leg press. You are crazy! haha Hit it hard bro, tomorrow is also my leg day. Gotta love Friday leg days.

Thanks Cmart....you are always very supporitve bro.....today leg workout is going to be wild ajjaja...i will die there if i have to jajajaj just kidding...

[Stingray]

That 3:30 of non-stop leg press doesn't sound that bad......until i tried it PAINFUL. Great job Bro.

[fmoncas]

Originally Posted by Stingray

That 3:30 of non-stop leg press doesn't sound that bad......until i tried it PAINFUL. Great job Bro.

yeah...lets make those legs grow more!!!!!!

[Stingray]

Do you find this style of leg press more benificial for growth rather than doing rep/sets?

[fmoncas]

Originally Posted by Stingray

Do you find this style of leg press more benificial for growth rather than doing rep/sets?

I think that both has a place in muscle growth….and If you have been doing only the traditional reps-set method it would be a great to change your protocol to time under tension for 6-8 weeks!! You definitely will see new growth in your legs……in my case my legs have always responded well to high rep sets…specially when I challenge them to new limits. I am not a very strong person so I had to find alternative methods to make my legs grow…and the solution for me was High intensity + high reps sets with all the weight I could handle.

On the other hand the magic about TUT is that you will prolong the time under tension of the exercise, thus favoring protein synthesis. If a set lasts longer, the time spent causing muscle damage is more important and thus can lead to more growth stimulation.. Also…The body doesn’t know reps or sets it only respond to stress and stimuli….so if you do a set with 315lbs x 10 reps in 20 secs your TUT is only 20 secs……but if you do a set with 150 lbs for 50 reps the result is a greater time under tension and more load lifted … put in another way:

315 lbs x 10 = 3150 lbs

150 lbs x 50 = 7500 lbs

However here it comes the tricky part!! you don’t have to stop or let the muscle relax for a second during the set because the objective is to restrict oxygen/blood entry in the trained muscle!! this will leads to the production of Reactive Oxygen Species (ROS), which increase muscle satellite cell activation and proliferation (two key phenomenon involved in the muscle growth process)…..

[CrUsH]

Francisco you are the man!

My body also responds better with "volume" rather than low reps. I see better growth for me when I do 8-12 reps and 5 or 6 sets per body part.

[fmoncas]

Originally Posted by CrUsH

Francisco you are the man!

My body also responds better with "volume" rather than low reps. I see better growth for me when I do 8-12 reps and 5 or 6 sets per body part.

Thats great Crush!! there is always more that one way to get the results we want!! keep training hard bro and thanks for your comments.. i really appreciate them

[fmoncas]

Today legs:

Finally I broke my PR!!!......after work I collapsed in bed for 3 hours!! I wake up at 9:30pm to eat 2 cups of oatmeal and 40g of protein…I hit the gym at 11:00 and I was determined to perform better this time….also I asked my wife to take my time and count my reps…”its kind of hard to count reps and keep track of time when you are in agonizing pain” jajja…….Anyway I was able to get 160 reps in 3:33 secs!! I took an additional 3 secs but I had to hit 160!!......legs were numb again and I was breathing really heavy..after I finish I told my wife:..thank god is over jaja...but when I was limping to the leg extension machine I started to realize that I got to do this next week with an additional 30sec …….. Oh ****!!!

Summary of the workout:

1.Leg Press : 1 x 3:30 min set (Same weight 360 lbs)
2.Leg Extensions: 120 x 30, 120, 30, 120x30 (I could not handle more weight this time)
3.Leg Curl: 150x12, 150x12, 150x12
4.Standing calf raises: 315x8, 315x8, 315x8, 315x8,
5.Seated Calf Raises: 135x8, 135x8,135x8

NOW ..its time to go to sleep…at least, at least 10 hours!!!!!!!

Later my friends!!

[chrispghmuscle]

Great job bro.. sleep and rebuild my friend..

[YM123]

great work buddy!!

have you thought about doing this type of training for any other bodyparts?

[fmoncas]

Originally Posted by chrispghmuscle

Great job bro.. sleep and rebuild my friend..

thank my friend!! i think that i slept for 12 hours now i am trying to catch up with my diet

[chrispghmuscle]

Originally Posted by fmoncas

thank my friend!! i think that i slept for 12 hours now i am trying to catch up with my diet

Holy schit fmoncas 12 hours.. dam nice job..

[fmoncas]

Originally Posted by YM123

great work buddy!!

have you thought about doing this type of training for any other bodyparts?

Yes bro you can use time under tension with other muscles….i have done it before but sparingly to shock the muscles once in a while. …you can apply TUT by using tempo or by performing high reps sets… but I have used this two methods just to get different results..for example

Tempo: I have used this method for hypertrophy. By increasing the TUT of each independent repetition (for example if you use 3-1-3 tempo the total TUT for each rep will be 7 secs)I was able to handle more weight and get the benefits of increased TUT

Tempo will:

1.Help to handle more weight ( because you can do 5-6 reps x 4-6 reps with a heavy dumbbell; for example)
2. Increased TUT per each rep
3. Neurologically demanding
4. Need more time to recover
5. You can used this method with any muscle group

On the other hand:

High rep set (50-100 reps) : I have used them to recover when I am injured not for hypertrophy because The very high rep/low intensity set will increase muscle flushing which will help bring blood and nutrients to the muscle group as well as the tendons.

However high rep sets can increase muscle capillary density which will further enhance recovery capacity as well as work capacity.

1.Greater time under tension (1-2 min)
2.Builds up work capacity
3.Improves recovery of tendons
4.Remove wated materials fro muscle
5. increased blood vesels

Finally what I am doing now is a little different…..i want to gain mas in my legs and that’s why I am using a fairly heavy weight (35%) and trying to go beyond my work capacity each time in order to recruit as much motors units as possible..the larger motor units are always recruited last;;.Anyway I never done this before so I am experimenting and building up my endurance little by little every week…pro Speed skaters work their legs in a similar fashion and they have huge Legs!!!!!! (just check the pic…they must be doing something right!!

[cmart315]

I must say you are one smart man. I enjoy reading every information packed post you put up on here. One of the reason's why I keep coming back to this thread. I learn something new every time!

[fmoncas]

Originally Posted by chrispghmuscle

Holy schit fmoncas 12 hours.. dam nice job..

jaja i was half dead when i went to be friday night

[fmoncas]

Originally Posted by cmart315

I must say you are one smart man. I enjoy reading every information packed post you put up on here. One of the reason's why I keep coming back to this thread. I learn something new every time!

thanks my friend..i am glad to hear that you are enjoying the reading...

[Stingray]

Yes thanks for the responses fmoncas. Very good information. Keep up the good work and i look forward to hear how those legs are growing. Makes me want to take my leg workout to a whole new level.

[fmoncas]

Originally Posted by Stingray

Yes thanks for the responses fmoncas. Very good information. Keep up the good work and i look forward to hear how those legs are growing. Makes me want to take my leg workout to a whole new level.

you welcome