[fmoncas]

I didn’t have time to post my workout from Saturday ( I was probably sleeping) Anyway here we go

Saturday : Delt – Arms (100)

Overhead DB Press 65% : 70’s x 10, 70’s x 10, 70’s x 10,
DB Side Laterals: 50’s x 12, 50’s x 12, 40’s x 10
Side Lateral Raises Machine: 110 x 15, 110x 15, 110x5
Rear Delt Cable Raises: 4 blocks x 15, 4 b x 15, 4 b x 15
DB Bis Curls: 70’s x 8, 70’s x 8, 60s x 10, 60s x 10
Preacher Curls: Didn’t record the weight , 3 sets x 15 reps
Overhead cable tris extensions: 9 Blocks x 10, 9 Blocks x 10, 9 Blocks x 10, 9 Blocks x 10,,
Cable tris push downs: Whole stack x 15, Whole stack x 15, Whole stack x 10,

Today Upper body power!! I will post my workout later

[fmoncas]

Today upper body power (100)

I was feeling like crap today I don’t know why…..and I didn’t want to go to the gym but I told my self “only 3 more months left this offseason…only 3 more months to improve…the is just diet” I hit the gym and to my surprise I had a great workout …

On the other hand body weight is back up to 220 lbs..this is my 4th week since I resume my bulk…..i am very positive that I will hit 225 in a couple of weeks…then I think I will just maintain until the December when my contest prep starts.

Summary of my workout:

1. ISo Lat Row machine: 5 plates/side x 6, 5 plates/side x 6, 5 plates/side x 6, (since the machine was fully loaded I increase 1 reps from last week and I used tempo (1 sec pull, 1 sec hold and 3 sec release)

2. DB Rows: 150s x10, 150s x10, 150s x 10 (also this is the heaviest DB at my gym so I will be increasing reps weekly to keep challenging my body…

3. Incline DB Press: 105s x 5, 105s x5, 105s x5 (use tempo again 1 sec positive, 1 sec hold, 3 sec negative)Chest is a little sore…I will ice it tonight for 10 min…I don’t want to get back my delt-chest pain…I need to be very careful while doing chest.

4. Dips: Bodyweight x 10, Bodyweight x 10, Bodyweight x 10,

5. Overhead DB Delt Press: 105s x 5, 105s x 5, 105s x 5 (my arms and delts are always so tired when I get to this exe that I struggle all the time getting my reps….after this exe the rest is a piece of cake

6. Barbell biceps curls: 140 x 6, 140x 6

7. Rope Cable tris pushdowns: Whole stack x 12, Whole stack x12

That’s all …my upper body is trashed!! Need to eat a ton of carbs and rest the best I can….during week days I don’t get much sleeping time…..

Later bros

[YM123]

Originally Posted by fmoncas

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!!

thanks man great insight there!! i might give it a go for a while, i always like trying out new training programs and this seems like a good one.

[fmoncas]

Originally Posted by YM123

thanks man great insight there!! i might give it a go for a while, i always like trying out new training programs and this seems like a good one.

i am glad that you found the info helpful.....

[fmoncas]

Leg day!!

I didn’t break my record….my knee is bothering me a little so I decided not to push too hard….is not worth it…Anyway I did 4 minutes on the leg press…and I was able to get 154 reps. Even though I didn’t break my record and I didn’t push as I use to I made sure I kept reping until the time expired ….i took it easier this time….but Friday will be the day to break the 160 reps mark.

1. Leg Press: 1 set x 4:00 min (154 reps x 360 lbs)
2. Walking lunges : 100 x 30 steps, 100 x 30 steps, 100 x 30 steps, (I decided to change the usual Leg extensions for walking lunges..i feel that leg extensions aggravates the pain in my knee…don’t want to take any chances.
3. One Leg (Laying Leg Curls): 140 x 8, 140 x 8, 140x 8
4. Standing Calf Raises: 315 x 10, 315x 10, 315x 10
5. Seated Calf Raises : 165 x 6, 165x 6, 165x 6

AS a side note I noticed that I have more stamina....usually I am breathing really heavy after walking lunges but today I felt strong and with more in the tank to keep going…..this is a good sign that not only my work capacity is increasing but also my lung and heart capacity…..last time that I bulked up I didn’t do cardio also I didn’t work on making my hearth and lungs stronger….and usually I failed during squats not because my legs but because of my poor cardiovascular and respiratory systems….

I am convinced that HIIT has played a big roll during this offseason (to train harder, stay leaner, and eat more)

[chrispghmuscle]

Awesome job fmoncas.

[fmoncas]

Originally Posted by chrispghmuscle

Awesome job fmoncas.

thanks bro

[fmoncas]

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: 371

[fmoncas]

Last night I had one of the ****tiest workouts in long time (I am not going to even post it (Chest-back)…my energy levels and motivation were so low that I couldn’t focus on my workout…Also last Tuesday I exchange my usual leg extensions for walking lunges and I haven’t been able to walk well for the last 2 days…I can’t even seat in the toilet without grabbing something……I never stop to be amazed how the body works…I been doing 4 minutes leg press….+30 reps in the leg extension plus 1-2 high intensity cardio sessions per week….and then I change “one” exercise and I am so sore that I can walk straight!!!!!!!!!!

I am thinking about taking today off……its been a while since I rested a day because if I am not working out I am doing some form of cardio…anyway I think that I will relax today maybe rent a movie or something!!

[fmoncas]

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: 375

[chrispghmuscle]

Take the misses to lunch..

[fmoncas]

Originally Posted by chrispghmuscle

Take the misses to lunch..

sounds good

[fmoncas]

Summary of my workout:

1. ISo Lat Row machine: 5 plates/side x 7, 5 plates/side x 7, 5 plates/side x 7, (since the machine was fully loaded I increased again 1 reps from last week and Also I used tempo (1 sec pull, 1 sec hold and 3 sec release)

2. DB Rows: 150s x12, 150s x12, 150s x 12 ( I added 2 reps from last week)

3. Incline DB Press: 105s x 5, 110s x5, 110s x5 (use tempo again 1 sec positive, 1 sec hold, 3 sec negative) slowly increasing the load

4. Dips: Bodyweight x 10, Bodyweight x 10, Bodyweight x 10,

5. Overhead DB Delt Press: 105s x 5, 105s x 5, 105s x 5 (i could not handle more weight...i was tired after chest and back

6. Barbell biceps curls: 140 x 6, 140x 6 ( same here)

7. Rope Cable tris pushdowns: Whole stack x 12, Whole stack x12

That’s all …it feels great to only sleep, eat and train !! happy labor day guys

Later

[True21]

Keep going, Champ!

[fmoncas]

Originally Posted by True21

Keep going, Champ!

thanks my friend!! nice to see you around here again! How is your training going???

[fmoncas]

LEG DAY….

I feel that I am going to throw up right now…I just came back to a tough leg workout…I live in the second floor and for a moment I thought I wouldn’t make to my apartment….feeling like crap and light headed……Anyways over the weekend I realized that after 3 weeks with my new leg-press protocol I was hitting a wall….because it’s true that I was adding time each workout (30 secs) but my reps were stuck at the 150-160 range….also its true that If I keep working in the same fashion I will be able to increase my reps to probably 190-200 reps over the next 4 weeks but that’s not what I want….i don’t want to increase my muscle endurance I want hypertrophy.

so I decided to change my work out a little bit….to make it more effective and challenging. So I made 3 small changes:

1. I went back to what it seems the most efficient time frame that I used: “2 minutes”….i say this because based in my previous experiences in two minutes I am able to put all my effort and energy…after the 2 minutes mark my performance decreases considerably

2. I increased the weight….i will be adding weight instead of time. Today I added 1 more plate each side (5 plates total per side)

3. I add another set for a total of 4 min (TUT)

Summary of the workout:

1. Leg Press : 2 minutes x 81 reps (450 lbs) , 2 minutes x 74 reps (450 lbs)….look simple on paper but is hell!!!!!!!!!!

2. Leg Extensions: 150 x 30, 150x30, 150x 30

3. Leg Curls: 150x 10, 150x 10, 150 x 10

I was limping…dizzy and wanted to throw up!!! So I decided to go home…I will hit calves tomorrow with cardio….i have never felt like this with only 3 exercises.

Good night guys...need to rest

[CrUsH]

ZOMG those are impressive numbers man, your legs are really strong. I'm assuming that your form is great, which im sure it is

What kind of timing where you using for the excercises?

I have been trying diff things lately with legs, even going as far as a 4-1-4 tempo on certain exercises.

[Julio]

bro i seriously give you the upmost respect and look up to you. keep going for it, and your are one of the few people who i will cheer for, keep at it.

[fmoncas]

Originally Posted by CrUsH

ZOMG those are impressive numbers man, your legs are really strong. I'm assuming that your form is great, which im sure it is

What kind of timing where you using for the excercises?

I have been trying diff things lately with legs, even going as far as a 4-1-4 tempo on certain exercises.

Thanks for the kind words bro…I really appreciate them. Concerning to your question I think I am using 101 tempo or probably less that one sec….. because what I want from this workout is:

1. Move as much weight as possible in the time frame that I am using…in other words I am going fast like a piston sort of way. The reason I am doing this is because this time around I want to play a little bit with a different speed scheme. Let me explain the logic behind going fast. Force equals mass times acceleration…so as speed goes up the force generated also goes up…in other words I am trying to produce more force by lifting the load faster…. And by producing more force I recruit more muscle fibers wich is the ultimate goal.

2. Prevent blood going in to the muscle…so I need to keep a constant motion in order to never let the muscle relax. (that’s in theory because in practice I take a few breaks to keep going) but my goal is always try to tolerate the pain as much as I can by getting as many reps as possible without taking any breaks. For example yesterday I took my first rest when I hit 62 reps….and my legs were on fire.

keep working hard bro!!!

[fmoncas]

Originally Posted by julio40

bro i seriously give you the upmost respect and look up to you. keep going for it, and your are one of the few people who i will cheer for, keep at it.

thanks a lot my friend!! i am doing the best i can!!....how is your training/diet going?

Francisco

[flytrapcan]

Originally Posted by fmoncas

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: 375

What are you doing for HIIT, I'm going back and forth between Running and the Bike - running makes me nervous for my leg mass, and are you doing this as your only cardio? Like times a week?

Thanks

[fmoncas]

Originally Posted by flytrapcan

What are you doing for HIIT, I'm going back and forth between Running and the Bike - running makes me nervous for my leg mass, and are you doing this as your only cardio? Like times a week?

Thanks

Hey bro nice to see you here!!

For HIIT I usually do my session on the elliptical machine (2 times per week)…and yes this is my only type of cardio…however I have to admit that once in a while when I am really really tired I walk for 30-45 mins.

With HIIT you don’t have to worry about losing mass in your legs…it may help them grow a little more …more capillaries = better nutrient transfer = faster recovery = new growth

take care bro

[CrUsH]

Originally Posted by fmoncas

Hey bro nice to see you here!!

For HIIT I usually do my session on the elliptical machine (2 times per week)…and yes this is my only type of cardio…however I have to admit that once in a while when I am really really tired I walk for 30-45 mins.

With HIIT you don’t have to worry about losing mass in your legs…it may help them grow a little more …more capillaries = better nutrient transfer = faster recovery = new growth

take care bro

I agree with you on that man. Since I have been doing cardio 3-4 times a week on the eliptical machine (even after leg days) My body expecially my legs end up healing faster. It's incredible.

[fmoncas]

Originally Posted by CrUsH

I agree with you on that man. Since I have been doing cardio 3-4 times a week on the eliptical machine (even after leg days) My body expecially my legs end up healing faster. It's incredible.

yeah!! cardio is a friend not an enemy!!!...thanks for posting your experience CrUsH!!

[fmoncas]

Today Workout!!

I Started the workout with calves...yesterday after leg pressing i was half dead so i coulnt finish my calf workout...i did a couple of sets:

1. Standing calf Raises: 335 x 10, 335 x 10, 335x 10
2. Seated Calf Raises: 170 x 6, 170 x 6

Then i moved to the cardio area to start my HIIT session, this time i felt fresh so i challenged my self by decreasing my resting time and increasing my max speed time by 5 secs...this is what i did:

Total time 30 min:

10 min Warm up (55-60%)
15 intervals (40 secs@55% - 20 Secs@100%)
5 min Cool Down

Cal Burned: 368

[fmoncas]

Back/Chest

1.Close grip Pull ups 65% : BW x 10, BW x 10, BW x10
2.Chest Supported T-Rows: 170 x 10, 170x10, 170x10
3.Cable Pull downs/ Torso inclined 45 deg: Whole stack x 15, Whole stack x 15, Whole stack x 15
4.Close grip Cable Pull downs: 14 blocks x 12, 15 blocks x 12, 15 blocks x 12,
5.DB Pull overs: 120’s x 8, 120’s x 10


1.Incline DB Press 65%: 85’s x 10, 85’s x 10, 85’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 : 65’s x 60 secs

later

[fmoncas]

LEGS

I am just coming back from the Gym….its 12:05 am,, and the gym was practically empty (the way I like it)….after work I took a 2 hour nap and I wake up fresh to hit LEGS once more…..Again the workout was a torture!!...i was feeling like throwing up AGAIN!!! …anyway According to my new changes I will be keeping the same time frame and increasing the load on the leg press…….Today I added 50 lbs

AS a side note I met a former football player at the gym very nice guy in his late forties….. He showed me how a good tip that I didn’t know about the leg press. He said that in order to prevent knee injuries the foot position should be high in the platform (feet should be about 1” passing the edge of the platform)…also he said that I would feel more my hams and glutes……so I did my second set like that I my hams were on fire …..great!!!

Summary of the workout:

1.Leg Press (+50lbs from previous week) : 2 min x 73 reps (500 lbs), 2 min x 75 reps (500 lbs)…I was able to get two more reps in my last set!!

2.Leg Extensions: 150 x 30, 150x 30, 150x 30 (I was diying……………ouch!)

3.Leg curls: 150 x 10, 150x 10, 150x 10

That’s it!!! Calves will be done Sunday with cardio…..i needed to go home!!!!!!!!!!!

My wife took a few shots when I was catching my breath!! she was laughing that I couldn’t talk for like 2 minutes after my sets!! ...then i flex my legs for the camera

[chrispghmuscle]

Nice job fmoncas.. Hey I ripped a page from your log and did some TUT for legs..

Leg presses with 3 plates on each side and did total of 70 reps. Everything stopping at 20 reps, pausing counting to 10 then another 20 reps.. omg.. my legs look like balloons. dam pumped up..

Thanks for the advise

Chris

[fmoncas]

Originally Posted by chrispghmuscle

Nice job fmoncas.. Hey I ripped a page from your log and did some TUT for legs..

Leg presses with 3 plates on each side and did total of 70 reps. Everything stopping at 20 reps, pausing counting to 10 then another 20 reps.. omg.. my legs look like balloons. dam pumped up..

Thanks for the advise

Chris

yeah bro!! thats what i am talking about!!! lets make the legs grow more....i am glad that you try the workout,,,awsome job 70 reps!!!!!!.....pump is insane....i know jajaj

later my friend!! keep working hard those legs

[chrispghmuscle]

Right after I did all those reps.. I rested for about 2 to 3 mins and did squats..

I felt so strong I nailed 250 like it was nothing.. I credit that to working my deads heavy and strenghtening my back. That coupled with increasing my squat weight..

My brain is like a roll o dex and thinking about how to hit each excersize and well thought about your thread and decided..hey never tried it. I'll do a variation of that right now and shock my legs to get bigger..

Now if that works.. I will have to get some advise on how to keep this strategy going.

Chris