[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.

[fmoncas]

Today (HIIT)

Another cardio session, to make it more interesting I used the treadmill and played around with the resistance, speed and inclination…..i did a total of 45 minutes

Total time: 45 min
Cals Burned: 471

LAter

[fmoncas]

Upper body power today:

I had a great workout, I broke a PR today while doing DB rows….i did 15 reps with 150s! my back was trashed after that…but I managed to get thru my workout. Also my bodyweight is up 1 lb from last week…right now at 223 lbs, this is the heaviest I have been….hopefully I can hit 225 before my off-season is over.

Summary

1. ISo Lat Row machine: 5 plates/side x 10, 5 plates/side x 10, 5 plates/side x 10, (i have been increasing the reps because the machine cant take more weight but next week i willl change this exercise.

2. DB Rows: 150s x15, 150s x15, 150s x 15 ( NEW PR)

3. Incline DB Press: 100s x 5, 100 x5, 100 x5 (use tempo again 1 sec positive, 1 sec hold, 3 sec negative) i had to lower the weight because my tendonitis is bothering me a little

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

5. Overhead DB Delt Press: (i missed this one.....my delts are still sore from saturday)

6. Barbell biceps curls: 135 x 8, 135x 8 ( decrease the weight but i added 2 more reps)

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

[fmoncas]

LEGS

Today I finish the LEG PRESS Program…Finally!! After 6 weeks of pure torture its done!...the goal was accomplished and I am very satisfied with the results. I believe the my muscular endurance and work capacity increased considerably. Just to give an example a couple of months ago I was doing probably 20-25 reps at the most with 8 plates per side on the leg press…today I did 79!!!!!! However I havent test the results yet….this Friday I will do my strength test to evaluate if I got stronger with this program….but I am very positive!! Concerning to muscle gain I haven’t measured my legs but I will do it tomorrow when I am rested and my leg are cold. Last time a measured my legs before I started the program my lower limbs were 26.5 inches at the middle…..tomorrow I will find out if there is any change…..
Todays workout was pure hell as usual….for a moment I thought I was going to pass out!! I don’t remember when I finish my second set of leg-press I was out for a few seconds “only on remote control” because I only remember that I was sitting on a bench trying to find my i-pod then I looked at my gym-bag and it was there in one of the side little compartments!! …I don’t remember when I put it there because I had it on when I was doing my set….weird ****!! Anyway after leg press I only managed to go thru the motions and finish my workout! I am glad the this is over but I feel very proud of myself…because tolerating pain has been the only way for me that allow me to put on muscle….

Sumary:

1.Leg Press:

a.2 minutes x 90 reps (7 plates/side - 630 lbs) After this set I decided to push harder on my last set no matter what….because the next set was the last one and I needed to finish the program stronger!! I put an extra plate per side and I told myself….this is the last one!! Maky worth it!!

b.2 minutes x 79 Reps (8 plates/side -720 lbs) What can I say….it was tough..i was breathing really heavy…I was seeing stars but I kept pushing…then I count the 79 rep…then I don’t remember how I got to that bench jajaj…..i laugh now because when I was at the gym I was half dead.

2.Hack Squats: Next week I will resume my heavy training with this exe so I am trying to get my body used to it again….however I was able to get only 2 sets

a.3 plates/side x 15 reps, 3 plates/side x 15 reps

3.Leg extensions: 150 x 30 reps
4.Leg curls: 170 x 12, 170x 12, 170 x 12
5.Standing Calf Raises: 315 x 10, 315x 10, 315x 10
6.Seated Calf Raises: 180 x 6, 180x 6


I am out....later guys!! need to eat and SLEEP

[Half Second]

God hardcore man, you're a beast moncas. great job on the serious progress you made during this program

[fmoncas]

Originally Posted by Half Second

God hardcore man, you're a beast moncas. great job on the serious progress you made during this program

thanks for your comments bro! nice to see you around here...later

[fmoncas]

Back / chest

1.Wide grip Pull ups 65% : BW x 10, BW x 10, BW x10
2.Chest Supported T-Rows: 180 x 8, 180x8, 180x8
3.Incline pull machine: 190 x 15, 190 x 15, 190 x 15
4.Close grip Cable pull downs: 15 blocks x 15, 15 blocks x 15, 15 blocks x 15,
5.DB Pull overs: 100’s x 12, 100’s x 10


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.cable flyes : didnt record the weight used...3 sets x 15 reps

i am still tired from last nite workout....i was a walking zombie all day today...i will try to go to bed early today.

Later

[fmoncas]

RESULTS….are here!!! “TUT LEG PRESS PROGRAM” Aka the TORTURE!!

The last 6 weeks has been pure and plain torture but it pay off! …..I put everything that I had in each set I did as many reps as possible with no rest….when I started to feel my legs numb I took my first break and after 2-3 seconds I just kept going to try to get as many reps as possible…take a 1-2 sec rest - then push again to get as many as possible and repeat….until the scheduled time for that day expired!! ….its been really hard not only do this workout but also do all the thing that I had to do during the day…my CNS was totally fried during the next 2 days after the workout… I felt like a walking zombie… usually once I get home after work I had to take 1-2 hour nap to have the stamina to work out that day…anyway IT’S DONE!!! NO MORE !! FINITO….i loved the challenge and I kept me also motivated because I knew that I was exploring new frontiers….and once I cross them pushing your body to the limits great things happen….WHAT DOESN’T KILL US..MAKE US STRONGER!!

Its funny to remember that I started this program as a result of an injury (back) and I had to find a way to work my legs without doing the trouble exercises (squats, hack squats, stiff leg deads )….things happen for a reason and I was able to turn something negative in something positive…….you will see why!! Check this out:

Strenght RESULTS : (Exercise – LEG PRESS)

Today I tested my strength…and broke my previos PERSONAL RECORD -2 times today!!!

1.2 plates/ side x 15 reps (warm up)
2.4 plates/ side x 15 reps (warm up)
3.6 plates/ side x 10 reps (warm up)
4.8 plates/ side x 5 reps (warm up)
5.9 plates/ side x 5 reps (warm up)
6.10 plates/ side x 8 reps (PREVIOUS PR)
7.11 plates/ side x 10 reps “ NEW PR”
8.12 PLATES/SIDE x 7 REPS “ NEW PR”…..1080 lbs!!! (Check the pics)…it was very hard set!!

Hypertrophy RESULT:

I am very pleased to announce I am the new member of the “ 27 inches LEG CLUB”…..yes guys I put 1/2” in 6 weeks!!!!!!!!! Hard to believe? ….check the picture below!! …..but this workout without a high-calorie diet wont work!! …so I made sure I ate 500g of carbs – 250g prot and 90-100g of fat!!

Next tuesday i will Resume my NOrmal Leg Workout! but i am sure that my recovery abilities and work capacity have been enhanced due to the new capillaries in my legs

LATER GUYS i am out!............Tomorrow DELT-ARMS

[CrUsH]

WOW man! Congrats im very proud of you. Thats awesome, your legs are now as big as some peoples waists

[chrispghmuscle]

I like your feet and back position on the leg press fmoncas.. How different is that one to the lower feel position.

How tall are you bro? would that work for someone that is 5'7".. would I need to raise the back all the way up and use the top portion of the leg press to hit the quad better?

[fmoncas]

Originally Posted by CrUsH

WOW man! Congrats im very proud of you. Thats awesome, your legs are now as big as some peoples waists

thanks my friend! How is your back feeling?

[fmoncas]

Originally Posted by chrispghmuscle

I like your feet and back position on the leg press fmoncas.. How different is that one to the lower feel position.

How tall are you bro? would that work for someone that is 5'7".. would I need to raise the back all the way up and use the top portion of the leg press to hit the quad better?

i am 5'10" ...Concerning to your questions high feet put less stress on the knees and hit more your hams and glutes. I do it this way because i dont want any more injuries...specially when i go this heavy.......For your height it would work just fine.....you only need to make sure that:

1. Your feet are fairly high on the leg press pad. (the feet position on the pad will depends on your height) so when you Lower the weight your upper thighs are parallel with the leg press pad.
2. Press the weight up primarily with your heals.

3. Do not let your back round by lifting your hips and buttocks off the seat

[CrUsH]

Originally Posted by fmoncas

thanks my friend! How is your back feeling?

Allot better, still taking it easy for a while Thanks for asking!

[cmart315]

Originally Posted by fmoncas

Hypertrophy RESULT:

I am very pleased to announce I am the new member of the “ 27 inches LEG CLUB”…..yes guys I put 1/2” in 6 weeks!!!!!!!!! Hard to believe? ….check the picture below!! …..but this workout without a high-calorie diet wont work!! …so I made sure I ate 500g of carbs – 250g prot and 90-100g of fat!!

Next tuesday i will Resume my NOrmal Leg Workout! but i am sure that my recovery abilities and work capacity have been enhanced due to the new capillaries in my legs

LATER GUYS i am out!............Tomorrow DELT-ARMS

I am so pumped to hear this bro! Can't believe you made such good progress in such a short time, very excited to hear it. It just goes to show the theory of switching up your workouts when you come upon slowing progress is exactly what it takes, that and some real hard work of course. I think you should continue experimenting with the rest of your body!

[fmoncas]

Originally Posted by cmart315

I am so pumped to hear this bro! Can't believe you made such good progress in such a short time, very excited to hear it. It just goes to show the theory of switching up your workouts when you come upon slowing progress is exactly what it takes, that and some real hard work of course. I think you should continue experimenting with the rest of your body!

sorry for the late reply bro!! its been crazy the last few days...anyways thanks for posting here all the time...i really appreciate the support!!...i would like to keep experimenting but i am still working with layne (following his program and workouts)....he doesn’t know that i did that little program for 6 weeks...but after i hurt my back i got depressed and i needed something to lift me up!! i will confess my crime to him one of these days…jejej

[fmoncas]

SATURDAY

I didn’t post my workout Saturday.....i was really tired and i spent most of my time sleeping and eating…Anyways for some reason after testing my strength Friday I wake up Saturday like a zombie….i had a headache in the morning and I only got out of bed to eat …in the afternoon I felt better and I hit the gym to work ” ARMS + DELTS” I had a decent workout…but I was not at my 100%....my wife took a few shots of me while I was doing DELT PRESS and BIS CURLS. (see pics) …after working out I went to eat with my wife sushi (I love sushi……..

SUNDAY

Sleeping and sleeping….didn’t do a thing….i had cardio scheduled but I decided to take it easy after a hectic week.

TODAY: UPPER BODY

I had a great workout…I broke another PR (DB rows 150’s x 16 reps) ……

Summary:

1.Low ROW Machine: 4 plates + 25 x 5 reps, 4 plates + 25 x 5 reps, 4 plates + 25 x 5 reps…this is a new exercise.

2.DB Rows: 150’s x 16 reps, 150’s x 16 reps, 150’s x 16 reps,

3.Incline DB Press: 100’s x 6, 100’s x6, 100’s x6 (still nursing the chest…I cant have another injury)

4.Dips: BW x 10, (3 sets)

5.Overhead DB press: 100 x 5 (3 sets)… again my arms were really tired that I coulnt manage more weight.

6.Barbell curls: 135 x 9, 135 x 9

7.Cable Skull Crushers: 9 blocks x 10 reps x 2 sets

Well finally I hit 225 lbs!! I am pretty exited about that…..i think the soon I will start a new mini diet once again!! Last one before the big diet!!
Later my friends….keep pushing hard….mind over matter!!!!!!!!

[fmoncas]

forgot the pics

[fmoncas]

i missed the gym last night!! it sucked but i had a few thing to do after work......

[fmoncas]

HIIT

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: 350

[fmoncas]

i read this today....nice quote

The important thing is this: to be able at any moment to sacrifice what we are for what we could become.—Charles Du Bos