[fmoncas]

Originally Posted by 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

Anytime Chris!!! and im pretty sure that it will work only remember that in order for a workout to work you need to stay on it long enough to let your body make the proper adaptations...good luck a and let me know if i can help you with something!!

[chrispghmuscle]

I will do that. thanks fmoncas I appreciate your comments and support

[cmart315]

Originally Posted by 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

You're walking on tree trunks my friend.

A side note. Do you think putting your legs higher up on the leg press may not be as good of an idea when it comes to taking some of the stress off your quads? I mean I'm sure it is good for the hammies, but in the long run would it hinder quad growth I wonder??

[fmoncas]

Originally Posted by cmart315

You're walking on tree trunks my friend.

A side note. Do you think putting your legs higher up on the leg press may not be as good of an idea when it comes to taking some of the stress off your quads? I mean I'm sure it is good for the hammies, but in the long run would it hinder quad growth I wonder??

To be honest with you my friend I am not sure….after I did my second set last Friday (legs higher on the platform) my hams were on fire but also my quads!! My whole leg was really pumped and sore….. So that make me believe that by placing your feet higher you will not only hit hams hard abut also your quads to a great degree!!! Try it next time and let me know how it feels…..In my case I will use that foot position for now on…because the least thing I want is a knee problem …also because I have always focused on my quads mainly…king of neglecting hams…so I am playing catch up now…..it took me a while to realize (until I started competing )how important was hams to have a complete leg development…

Finally I think that high leg position is the way to go……because at the end we don’t only rely on leg press to build our legs

Later my friend

[fmoncas]

LEGS

I haven’t posted my workout since last Friday…I have been busy …anyways today were legs again:

1. Leg press: 2 min x 81 reps@540 lbs , 2 min x 90 reps@540lbs (this time again I increased the weight to 6 plates per side (540lbs) keeping the time constant. I am very happy that I only have 3 more workouts like this to complete my scheduled 6 weeks

2. Front Squats: 135 x 15, 135x 15, 135x 10…(this is all the weight I was able to handle. Also I decided to change leg extensions because its seems to aggravate my knee pain.

3. Leg curls: 170 x 10, 170x 10, 170x 10

4. Standing Calf Raises: 355 x 10, 355x 10, 355x 10

5. Seated Calf Raises: 175 x 6, 175x 6

Bodyweight is up to 222 lbs…I am pretty happy about my progress so far ….and I still have about 3 more months left this off-season so I am confident that I will be hitting 225 pretty soon

Later

[fmoncas]

Cardio Only today!!

Total time 30 min: HIIT

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

Cal Burned: 372

Today I find out that a hurricane is coming this way…its supposed to be hitting the coast line Saturday morning …so I may be leaving town Friday morning. Hopefully is going to change direction but at this point we don’t know.

Later guys

[fmoncas]

Back

1.Wide grip Pull ups 65% : BW x 10, BW x 10, BW x10
2.Chest Supported T-Rows: 175 x 10, 175x10, 175x10
3.Incline pull machine: 190 x 15, 190 x 15, 190 x 15
4.Close grip Cable rows: 11 blocks x 15, 11 blocks x 15, 11 blocks x 15,
5.DB Pull overs: 120’s x 8, 100’s x 10

Chest:

1.Incline BB Press 65%: 185 x 10, 185 x 10, 185 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 : 70’s x 50 secs

Chest is bothering me again....it seems that i will have to deal with this pain again.

On the other hand...Some Good news ...the hurricane IKe that was heading to my town is now heading north. We are lucky that we wont have to evacuate town...i will have a few days off work so i will hit the gym hard and rest as much as i can...tomoroww TUT legs again

[fmoncas]

LEGS

This is the end of my 5th week with the new program...only one more week and i will go back to my regular routine. Next week i will evaluate my results...let see what happens

Summary

1. Leg press: 2 min x 82 reps@590 lbs , 2 min x 74 reps@590lbs (50 lbs increase from previous workout)

2. Walking lunges: 100 x 30 steps, 100x 30 steps,

3. Hack Squats: 3 plates/side x 10 reps (1 set)

4. Standing Leg curls: 15blocks x 10, 15 blocks x 10, 15 blocks x 10

4. Standing Calf Raises: I used a different machine and i didnt record the weight i used...anyway i did 3 sets x 10 reps

5. Seated Calf Raises: 175 x 6, 175x 6

[cmart315]

Forgot to update for you. I went with the higher up stance on the leg press this last leg day, lets just say the burn was there! I really liked the less tension on my knee's doing this. I think I will continue this method.

[fmoncas]

Originally Posted by cmart315

Forgot to update for you. I went with the higher up stance on the leg press this last leg day, lets just say the burn was there! I really liked the less tension on my knee's doing this. I think I will continue this method.

Great bro!! i am glad that you like it....its better to be safe and take care of the joints now if we want to keep doing this for long time!

[fmoncas]

DElt / Arms

1.Overhead DB Press 65% : 75’s x 10, 75’s x 10, 75’s x 10,

2.DB Side Laterals: 50’s x 12, 50’s x 12, 50’s x 10

3.Cable Side Lateral Raises: 5 blocks x 15, 5 blocks x 15, 5 blocks x 15

4.Rear Delt Cable : 5 blocks x 15, 5 b x 15, 5 b x 15

5.DB Bis Curls: 70’s x 8, 75’s x 8, 85s x 8, 90s x 5 (last set- hammer bis curls)

6.Preacher Curls: 70 x 3 sets x 15 reps

7. Dips : bw x 10, bw x 10, bw x10

8. Cable tris push downs: Whole stack x 15, Whole stack x 15, Whole stack x 15,

Not much to report...everything is going as scheduled.