[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 shittiest 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