Francisco Montealegre - Genomyx Sponsored Athelete

[fmoncas]

Man you are an inspiration to all of us ,great work outs!!

Thanks bro! i really appreciate it

 

[fmoncas]

^^^Definitely!

Thanks Rosie! you look awesome on you avatar pic

 

[fmoncas]

saw your newest video, very nice :dance:

Here it is

Invalid Link Removed

I am glad you like it bro! take care

 

[fmoncas]

this video is a compilation of small videos from my Arm-Delt workout, In the video i am showing my aproach to train arms: High volume, High Intensity, multiple angles, good form and Controled tempos

In the video:Invalid Link Removed

Military BB Press Drop set

Delt Shocker - Triset /side/front/presses

Rear delt machine - 2 angles /standing + seated

Tris cable Extensions

Incline bench skull crushers + close grip press

Incline bench Fat grip curl

one arm z-bar curl

Later guys

 

[monstermash]

this video is a compilation of small videos from my Arm-Delt workout, In the video i am showing my aproach to train arms: High volume, High Intensity, multiple angles, good form and Controled tempos

In the video:Invalid Link Removed

Military BB Press Drop set

Delt Shocker - Triset /side/front/presses

Rear delt machine - 2 angles /standing + seated

Tris cable Extensions

Incline bench skull crushers + close grip press

Incline bench Fat grip curl

one arm z-bar curl

Later guys

I'm learnig some good stuff from ya! Been using those Floor Bench Presses and gotta say they are pretty awesome. gonna try those Incline skull crushers next. Been going to the gym/ working out for years and never thought to do them on an incline at:

Awesome video by the way, it's good to see the proper form on the exercises being talked about.

 

[monstermash]

Noticed the fat-grips on the DB's. Are they worth it for forearm development? I wanna make my Brachioradialis, Extensor carpi radialis longus, and Extensor carpi radialis brevis really pop-out (i think those are the right names).

 

[fmoncas]

Noticed the fat-grips on the DB's. Are they worth it for forearm development? I wanna make my Brachioradialis, Extensor carpi radialis longus, and Extensor carpi radialis brevis really pop-out (i think those are the right names).

I use Fat Grips because there is a relation between forearm size/grip strenght and arm size.....your body is programmed to stay in proportion in order to prevent imbalance and injury.(You body dont like to have to large uperarms vs small forearms...its to risky! A massive bis can move lots of weights that can't be supported by an small forearm! (muscle and soft tissue) Thats why lots of people have elbow pains! including myself LOL!) So the bottom line is ...if you’re lacking strength in your grip and forearms your body literally stops you increasing in strength and size to prevent injury.

 

[fmoncas]

Feeling like a walking zombie today! i killed my legs last night with deads...i did 75 reps with 315 in 4 sets. This thing is so demanding that i felt like if a truck hit me Last night. I dont feel posting all my workout..but after that i did 2 variations of leg curls, adductors, and calves.

This is a video from my first set of deads! Ouch! Invalid Link Removed

 

[Rosie Chee]

I've gone back to 2-a-day training, with a second resistance session in the evening, Francisco - doesn't feel like it at the time, but the next morning I am shattered beyond belief. Definitely feels good to get that second session in, though!

 

[fmoncas]

I've gone back to 2-a-day training, with a second resistance session in the evening, Francisco - doesn't feel like it at the time, but the next morning I am shattered beyond belief. Definitely feels good to get that second session in, though!

Keep it up Rosie! 2 a day training is tough but you will get double the benefits....more EPOC, among others! soon you will ripped and ready!

 

[Rosie Chee]

Keep it up Rosie! 2 a day training is tough but you will get double the benefits....more EPOC, among others! soon you will ripped and ready!

Yeah, I miss it - definitely prefer more volume than even what I am doing now!

That's the plan - although even the last week, I seem to have continued to ADD mass as opposed to lose it, darn it! :spankme:

 

[fmoncas]

Yeah, I miss it - definitely prefer more volume than even what I am doing now!

That's the plan - although even the last week, I seem to have continued to ADD mass as opposed to lose it, darn it! :spankme:

Perhaps you are adding more muscle

 

[fmoncas]

Nothing to report. Workouts are ok,...today i did upperbody max strenght.! good workout overall but My energy levels and motivation was not there today so i did my best.

Later guys

 

[Rosie Chee]

Perhaps you are adding more muscle

I have - but in my LOWER BODY I DON'T want or need it and now are going to work on getting RID of it whilst maintaining as much of my UPPER body mass as possible!

Nothing to report. Workouts are ok,...today i did upperbody max strenght.! good workout overall but My energy levels and motivation was not there today so i did my best.

Later guys

I know the feeling re motivation. Sometimes we just need time off or a fresh perspective on things to get us back in the groove.

 

[fmoncas]

LEgs...Still nursing the knees

Floor Deads
135 x 15
185 x 15
225 x 15
275 x 10
315 x 5
365 x 5
405 x 5
405 x 5
405 x 5
315 x 20 burn out set

Seated Leg Curl
205 x 10
225 x 10
245 x 10
255 x 5
265 x 5
270 x 5
270 x 5

Lying Leg Curl
140 x 10
140 x 10
140 x 10
140 x 10

Adductor Machine
Whole stack x 15
Whole stack x 15
Whole stack x 15
Whole stack x 15

SEated Calf Raises
4 sets x 15

 

[fmoncas]

Delts/Arms

Great workout Overall, My bis tendonitis is gone now. I hurt my right bis while pumping up backstage last september and i was a little frustrated because my bis hurt even when i was doing back...well things are better now and i can work hard to try to get my arms to 19" (1/2" away) ...i am not sure how long it is gonna take me! but getting FAT just to make it happen IS NOT AN OPTION! LOL! but now at least i can train hard with a goal in mind!...i see it like a long time achivement...there is no way it is gonna happen this year but i am happy that i can train my arms without feeling pain.

HS Delt Press
1p/side x 15
2p/side x 10
2p+25/side x 5
3p/side x 5
3p/side x 6
3p/side x 5
3p/side x 5

cisco's Side Laterals...my own creation
35's x 15
45's x 15
55's x 10
60's x 10

Rear DElt Cable - High cable
3 sets x 15-20

REar delt Machine - 2 angles superset
3 sets x 15,15

Tris cable ext
3 sets x 15-20

Incline bench Skull crushers + close grip press
3 sets x 15,15

Dip machine
Whole stack x 15 x 3 sets

Cross Body Hamer curls -fat grip
40's x 10 x 3 sets

incline bench Seated DB curl - fat grip
40's x 10 x 3 sets

HS Preacher Curls - fat grip
3 sets x 15

One hand z-bar preacher culr -fat grip
4 sets x 12

Just a pic! 1/2" from my goal LOL! if that ever happen

 

[monstermash]

Delts/Arms

Great workout Overall, My bis tendonitis is gone now. I hurt my right bis while pumping up backstage last september and i was a little frustrated because my bis hurt even when i was doing back...well things are better now and i can work hard to try to get my arms to 19" (1/2" away) ...i am not sure how long it is gonna take me! but getting FAT just to make it happen IS NOT AN OPTION! LOL! but now at least i can train hard with a goal in mind!...i see it like a long time achivement...there is no way it is gonna happen this year but i am happy that i can train my arms without feeling pain.

HS Delt Press
1p/side x 15
2p/side x 10
2p+25/side x 5
3p/side x 5
3p/side x 6
3p/side x 5
3p/side x 5

cisco's Side Laterals...my own creation
35's x 15
45's x 15
55's x 10
60's x 10

Rear DElt Cable - High cable
3 sets x 15-20

REar delt Machine - 2 angles superset
3 sets x 15,15

Tris cable ext
3 sets x 15-20

Incline bench Skull crushers + close grip press
3 sets x 15,15

Dip machine
Whole stack x 15 x 3 sets

Cross Body Hamer curls -fat grip
40's x 10 x 3 sets

incline bench Seated DB curl - fat grip
40's x 10 x 3 sets

HS Preacher Curls - fat grip
3 sets x 15

One hand z-bar preacher culr -fat grip
4 sets x 12

Just a pic! 1/2" from my goal LOL! if that ever happen

Savage!

 

[fmoncas]

Savage!

LOL! My bis/tris are still sore!

 

[fmoncas]

Upper Body
Today...Was one of those days that i wasnt feeling the rush! I have been forcing my self to keep pushing hard because my motivation is not there anymore..I dont like to post comments about my personal life..but sometimes i do and things are not going well right now (proffesionally) and on top of that my knees are still giving me issues, Contest season is getting closer and i have to make important desicions about what i am going to do this year. Demons in my head have become very active LOL!...Those little things living within us are our own personal demons, guarding the road to success by turning us away...so Finding ways to avoid them is a constant battle but its the only way to succeed! ..its enough and its time to get back to push my self even harder its time to open myself up to new and bigger challenges.
After seeing the destruction in Japan i feel very sad and blessed at the same time that i have a family, wife, a home and health to keep doing what i do regarding my small problems in life.

Today workout
Close Grip pull downs
5 sets working my way up to 255
255 x 5
255 x 5
255 x 5

DB Rows
120 x 5
130 x 5
140 x 5
150 x 5
160 x 5
170 x 5

Body weight pull overs + Straigght arm pull dwns
BW x 5 x 15
bw x 5 x 15
bw x 5 x 15

HS chest press
2pl side x 15
3pl side x 5
3pl side x 5
3pl side x 5

Weighted dips
70 attached x 6
70 attached x 5
70 attached x 6

Cable chest press - 2 sec hold
3 sets x 10

Rear Delt Cable machine
3 sets x 15

Side Delt Machine
3 sets x 15

Tris Ext
3 sets x 20

Bis Curl
3 sets x 12

Later guys

 

[monstermash]

Upper Body
Today...Was one of those days that i wasnt feeling the rush! I have been forcing my self to keep pushing hard because my motivation is not there anymore..I dont like to post comments about my personal life..but sometimes i do and things are not going well right now (proffesionally) and on top of that my knees are still giving me issues, Contest season is getting closer and i have to make important desicions about what i am going to do this year. Demons in my head have become very active LOL!...Those little things living within us are our own personal demons, guarding the road to success by turning us away...so Finding ways to avoid them is a constant battle but its the only way to succeed! ..its enough and its time to get back to push my self even harder its time to open myself up to new and bigger challenges.
After seeing the destruction in Japan i feel very sad and blessed at the same time that i have a family, wife, a home and health to keep doing what i do regarding my small problems in life.

When one door closes, another opens. I truly believe this. There are always new options out there and You're a dedicated, disciplined person who has the potential to become successful in many ways. Keep your head up and kill it this year!

 

[ICJLM]

Keep your head up, Francisco. Keep doing what you do best and dominate the iron! You're a real inspiration.

 

[fmoncas]

When one door closes, another opens. I truly believe this. There are always new options out there and You're a dedicated, disciplined person who has the potential to become successful in many ways. Keep your head up and kill it this year!

Thanks for the support brother!

Keep your head up, Francisco. Keep doing what you do best and dominate the iron! You're a real inspiration.

Thanks my friend!:wink1:

 

[fmoncas]

DElt and arms today! All i can say is that my arms are NUMB right now! I Trained for like 2 hrs and then i did 30 mins of cardio. One of the guys from the gym told me "hey you have been here a while! Yes i told him and i still need to do cardio ...Not sure if long workouts are doing Good/Bad but i love to train and be in the gym! On the other hand i dont feel like posting all the stuff i did but let say that i hit every angle until my arms felt like xploding LOL! Take care guys! Tomorrow calves and cardio...finally a pic my wife took today...ignore the angry face..i was pretty happy actually LOL

 

[fmoncas]

Update on knees issues!

Most of you (regurlars to this log) know that i have been fighting pain on both of my knees to the point that i have not been able to train legs the way i used to this offseason...It is frustrating to know that this is a competitive sport where my competition is training very hard to improve and i cant....however stop training my legs was never an option! Despite the ocational frustration on leg days i have destroyed my hams and focused on deads...but still i have not done any squats, leg preses or any kind of quad exe in months! and when i did (several months ago) i ended up frustrated again with sore knees.

However there is always a solution to a problem...and after not training my quads, my knees are starting to feel better and better....nowadays i am almost pain free "YES" LOL! but i am still hesitant to squat so i am gonna wait a little more and i am gonna keep hitting the hams hard!

On the other hand...despite the lack of quad work it looks like i have been able maintain my leg size just with deads, and ham work. I am def very happy about that. Again this proves that there is always ways to work around an injury to try to get the most of a bad situation

 

[leanbody]

Yeah - i suppose those legs look okay.....for tree trunks! hahahaha - Buddy - try doing reverse standing hacks - i started doing those and it seems to take the pressure off the knee joint and puts it on the glutes and quads. just a suggestion.

Looking beast as always.

leanMike

 

[fmoncas]

Yeah - i suppose those legs look okay.....for tree trunks! hahahaha - Buddy - try doing reverse standing hacks - i started doing those and it seems to take the pressure off the knee joint and puts it on the glutes and quads. just a suggestion.

Looking beast as always.

leanMike

Thats a great idea mike! as a matter of fact a few months ago i tried a plate loaded squat machine (while i was looking for a pair of straps on a sport equipment store) that worked in a similar way (dont remember the name but you face the machine while squating) and i didnt feel any pain. Reverse hacks sounds like it is going to work...i will try it tomorrow Thanks brother

 

[fmoncas]

New Split

Day1: Chest (max Strenght) Back (hyper)
Day2: Legs/Calves (nursing the knees)
Day3: Delt /Arms (Strenght endurance)
Day4: Rest OR Cardio
Day5: Back (max Strenght) Chest (Hyper)
Day6: Legs/Calves (Nursing the Knees)
Day7: DElt/Arms (Strenght Edurance)
Day8: Rest Or Cardio
Day9: Repeat

Today i did "Day1" and i am trashed right now but i love it...i was breathing really heavy at the end of the workout and i was planning on doing cardio but i coulnt make it...perhaps next time

My main Power exe for chest is going to be BB bench press and for back is going to be my loved deadlifts. then i will perform 2 more complement exe for the target muscle. However the devil is in the detail LOL! the way i am going to do my power move is below:

BB bench (Note: Complete Rest and bottom after every rep)
Warm ups
1/4 bench x 4 sets x 5 reps
1/2 bech x 4 sets x 5 reps
Full bench x 4 sets x 5 reps

This is what i did today and my chest/tris were on fire!!

BB bench
1/4: w-ups 135 x 15, 185 x 15, 225 x 10, 275 x 5, 295 x 5
1/4: 315 x 5, 335 x 5, 335 x 5, 335 x 5
1/2: 275 x 5, 275 x 5, 275 x 5, 275 x 5
Full: 225 x 5, 225 x 5, 225 x 5, 225 x 5 (could not handle any more! LOL!)

DB Incline Bench PRess (my chest/tris were fried at this time)
90s x 12
100's x 10
110s x 6
110s x 6
110s x 6

Seated Cable flyes
90 x 10
90 x 10
90 x 10

After that i did my back hyper...DB rows x 15 reps, Close grip pull dwns x 12 reps, HS low row x 15 reps, and streight arm pull downs x 15 reps

I need to sleep now LOL! later guys

 

[fmoncas]

Tuesday: LEgs (Nursing the knees)

Nothing major to report..training went as usual, stated with romanian deads up to 400 for a couple of sets of 5, then lots of ham curling work, adductors, and to finish i did few sets of light leg ext and leg presses.

Wednesday: DELT ARMS

Pushed very hard today...my delts were a little sore before the workout but once i was warmed up everything went pretty well...

1. HS DElt Press
1plate/side x 20
2p/side x 15
2p+25 side x 6
3p/side x 6
3p+10/side x 6
3p+25/side x 3
3p+25/side x 3 dropped to 3p/side x 6, dropped to 2pl/side x 10, droped to 1p/side x max reps

2. DB side Laterals (unilateral)
45's x 10
55's x 10
60's x 10
70's x 10

3. Cable laterals
3 sets x 15

4. REar delt cable
3 sets x 15

5. Rear delt MAchine
3 sets x 15

6. Tris ext
3 sets x 15

7. incline bench DB skull crushers
45's x 12
45's x 12
45's x 12

8. Seated Dip machine
3 sets x max reps

9. Incline bench Thick grip db curls
40's x 10
40's x 10
40's x 10

10. Preacher curl + Thick grip hamer curls
3 sets x 15 x 10

11. One arm Barbell curl
3 sets x max reps

Finally, I am always hesitant to post off-season pics but here we go! ;( Ingnore the fat...doing my best to improbe a bit and keep it lean despite the ocational cheat meal.

 

[Rosie Chee]

WHAT fat?! Seriously, we are all our own worst critics, but you're leaner than most people in ANY condition, period!

~Rosie~

 

[monstermash]

WHAT fat?! Seriously, we are all our own worst critics, but you're leaner than most people in ANY condition, period!

~Rosie~

I second that! Fat? hahaha :lmao:

 

[fmoncas]

WHAT fat?! Seriously, we are all our own worst critics, but you're leaner than most people in ANY condition, period!

~Rosie~

Thanks Rosie!!

 

[fmoncas]

I second that! Fat? hahaha :lmao:

LOL! thanks my friend! that makes me feel better about this xtra weight!

 

[monstermash]

LOL! thanks my friend! that makes me feel better about this xtra weight!

No problem, if anything, it makes me feel worse cause your "fat" is what I'm still striving to get to... and on top of that I think I have a minor inguinal hernia :sad: to set me back a couple of more steps. Won't know for sure till tomorrow's DR appointment but I'm hoping it's just discomfort from my old leg surgery. The scar runs right past the groin area so I'm hoping it's just something to do with the scar tissue and not the abdominal lining.

 

[fmoncas]

No problem, if anything, it makes me feel worse cause your "fat" is what I'm still striving to get to... and on top of that I think I have a minor inguinal hernia :sad: to set me back a couple of more steps. Won't know for sure till tomorrow's DR appointment but I'm hoping it's just discomfort from my old leg surgery. The scar runs right past the groin area so I'm hoping it's just something to do with the scar tissue and not the abdominal lining.

Sorry to hear about that bro! injuries are part of this game and i am sure that this will be nothing but a little issue. In no time you will be back on track

 

[monstermash]

Sorry to hear about that bro! injuries are part of this game and i am sure that this will be nothing but a little issue. In no time you will be back on track

Yeah whatever it is isn't extremely painful and I don't have any visible bulge or anything but it still feels "weird". Hopefully it's nothing more than a speedbump.

 

[fmoncas]

Yeah whatever it is isn't extremely painful and I don't have any visible bulge or anything but it still feels "weird". Hopefully it's nothing more than a speedbump.

Hopefully is nothing bro! :biggthumpup:

 

[fmoncas]

BACK (strenght) Chest (Hyper)

I thought i was going to pass out today! I was feeling light headed but I went into a WARRIOR MODE and TOOK and XTRA SERVING OF PROTOCOL during my workout and some how i pushed thru a brutal workout. I will adjust the vol next time because i over did it today

1. DEADS (new protocol)
1/4 Deads:
135 x 15
225 x 15
275 x 15
315 x 10
365 x 5
405 x 5
455 x 5
495 x 5
515 x 5
545 x 5
565 x 5
585 x 5
1/2 Deads:
405 x 5
425 x 5
435 x 5
450 x 5
450 x 5
Full Deads
345 x 5
365 x 5
365 x 5
365 x 5

After i was done i felt that my lower back was going to xplode! But i had to keep pushing

2. HS low Row
2pl side x 15
3pl side x 10
3pl side x 10
3pl side x 10

3. Pull downs
200 x 10
200 x 10
200 x 10
200 x 10

4. HS Chest PRess
2pl side x 15
3pl side x 10
3pl side x 10
3pl side x 8

5. Incline DB press
100's x 10
100's x 10
100's x 10

6. Fly machine
90 x 15 reps
90 x 15 reps
90 x 15 reps

7. Dips (only bodyweight)
BW x max reps
BW x max reps

I am sure that i will pay a big price tomorrow! evertime i go crazy with deads i get a headache next day! Advil en hand for tomorrow ;(

 

[fmoncas]

Today was Chest (max Strenght) Back (Hyper)

Awesome Workout overall...i am loving my new workout split despite the fact that its kicking my butt bigtime! i am trashed right now but it feels so good! Hopefully i will make some strenght gains in my bench and deads..and who knows maybe even some xtra muscle

Flat bech (new protocol)
1/4: Complete rest at pins after every rep
135x10
185x10
225x5
275x5
295x5
315x5
355x5
365x4
1/2: Complete rest at pins after every rep
275 x 5
285x5
295x5
305x4
Full: Compete rest at pins
225x5
245x5
250x5
250x5

Incline DB Press
110's x 7
110's x 8
110's x 5

Cable flyes (seated)
90x 10
90x 10
90x 10

DB Rows
120'x 15
120's x 15
120's x 15

Close grip Pull downs (sup grip)
150 x 15
150 x 15
150 x15

HS Low Row (standing with chest on the pad)
3pl/side x 12
3pl x 12
3plx 12

HS high Row (standing) Short contraction
2pl+25 x max reps
2pl +25 x max reps
2pl +25 x max reps

Last but not least my second serving of PROTOCOL! now am ready to relax and recover!

 

[fmoncas]

TIP "WEAK AREAS"

When we start the long journey in bbding our bodies respond better to certain exercises based on our own body’s biomechanics and physics. That’s why some people love to bench others love to squat and others love to curl from sunrise to sunset! And Like magic these body parts grow and grow! Strength increases as well and.. naturally we kept doing what we can do best! However we ignore what we can’t do well, we ignore what felt awkward and uncomfortable. Big mistake! Because, as a result our body grows out of proportion and lacking symmetry. Who cares if you can squat 500lbs but have weak upper body! Or if you have 19” arms and you look like a monkey onstage with no chest or back! This sport is about creating the whole package, about creating an optical illusion and not about how much you weight or how many lbs you can lift! So focus on the exercises that you hate because there are a myriad of muscle fibers waiting to be stimulated and once they grow your physique will be taken to a whole new level.

My kriptonite is my back LOL! i have been focusing on it for the past few years, the process is very slow but every year i make a little progress! Last year some people told me that i had made good progress from the previous year and that i looked bigger! however the truth is that i weithed the same! so what changed?? well my symmetry! Finally Below is a new pic...ignore the bf LOL! Still my back is far from what i want it to be but i am working really hard on it! Now i am focusing on weak areas whithin the back!....lets keep this rolling!

Thanks to GENOMYX!...protocol is really helping to recover from my brutal back workouts now!

 

[Rosie Chee]

You're right about our strong and weak areas, Francisco. My delts and arms are my weak points and it's taken a lot of hard work just to get them to where they are now, especially during the times when I don't do anything for my lower body (which grows so fast it's not funny). But, it's a never-ending journey that we can look forward to continuing! Keep doing what you're doing and you'll get your back to where you want it!

~Rosie~

 

[fmoncas]

You're right about our strong and weak areas, Francisco. My delts and arms are my weak points and it's taken a lot of hard work just to get them to where they are now, especially during the times when I don't do anything for my lower body (which grows so fast it's not funny). But, it's a never-ending journey that we can look forward to continuing! Keep doing what you're doing and you'll get your back to where you want it!

~Rosie~

Thanks rosie! Great Leg genes by the way!! I am sure many people would die to have your leg genetics :yup:

 

[fmoncas]

Chest and back!

Started a little slow because i was not feeling it today but once i was under the bar everything changed! i had a good workout overall

1. DB incline bench
90's x 10
100's x 10
110's x 10
110's x 10
110's x 10

2.HS Press
3pl/side x 6
3pl/side x 6
3pl/side x 6
3pl/side x 6

3. HS Wide press (lower chest)
3pl/side x 8
3pl/side x 8
3pl/side x 8
3pl/side x 8

4. Rack Deadlifts (pin 2" below knee)
135x10
225x10
265x10
315x10
365x10
405x10
455x10
475x8

5. One hand Pull downs
105 x 12
105x12
105x12
105x12

6. DB rows
120s x 15
120s x 15
120s x 15

7. Straigght arm pull dwn
3 sets x max reps

Tomorrow legs! its time to test my knees! last week i started taking some anti-inflamatories for 7 days...knees feel great but before i get too excited i will wait until tomorrow...i will prob go to a dif gym to try dif machines

 

[Rosie Chee]

Thanks rosie! Great Leg genes by the way!! I am sure many people would die to have your leg genetics :yup:

Thanks, Francisco. It's probably from being so active when I was younger and eating the massive amounts of food that I did (yes, I ate even MORE then than I do even now!) - as well as some possible contribution from my Irish and Scottish heritage.

Tomorrow legs! its time to test my knees! last week i started taking some anti-inflamatories for 7 days...knees feel great but before i get too excited i will wait until tomorrow...i will prob go to a dif gym to try dif machines

Hope that your knees are as ready as you are tomorrow!

~Rosie~

 

[monstermash]

Tomorrow legs! its time to test my knees! last week i started taking some anti-inflamatories for 7 days...knees feel great but before i get too excited i will wait until tomorrow...i will prob go to a dif gym to try dif machines

Are the knees feeling good again? What kind of anti-inflamatories?? Turns out what I thought was a hernia is just tendonitis of the lower-left side abdominal area.

 

[fmoncas]

Thanks, Francisco. It's probably from being so active when I was younger and eating the massive amounts of food that I did (yes, I ate even MORE then than I do even now!) - as well as some possible contribution from my Irish and Scottish heritage.




Hope that your knees are as ready as you are tomorrow!

~Rosie~

Thanks rosie!.... i decided to take the day off just in case! and i will hit legs tomorrow.

 

[fmoncas]

Are the knees feeling good again? What kind of anti-inflamatories?? Turns out what I thought was a hernia is just tendonitis of the lower-left side abdominal area.

Good to hear bro! soon you will be back on track! as far as the anti-infl. my doc prescribed me Meloxicam 15mg. I took 1 tab/day for 7 days.

 

[Rosie Chee]

Thanks rosie!.... i decided to take the day off just in case! and i will hit legs tomorrow.

Days off are always good - I don't get mine until Sunday.

 

[fmoncas]

Great delt and arm workout! i was still sore from deads and i was feeling tired but i pushed thru the whole workout...lots of volume, hs overhead press up to 3pl+25 side x 5 reps, side lateral + partial side lat superset, my own creation (francisco's lats and press) upto 70 db's, 2 variations- rear delt machine. Then tris 4 exes total and finally bis for another 4 exes. I am so tired right now..time to eat and rest

 

[gainweightnow]

Guy at the gym had some Fat Gripz so I asked him if I could try them out... I think I'll be purchasing some

If I remember correctly, I think you stated they're worth picking up?

 

[fmoncas]

Guy at the gym had some Fat Gripz so I asked him if I could try them out... I think I'll be purchasing some

If I remember correctly, I think you stated they're worth picking up?

Yes they are bro! one of my fav gadgets! :yup::yup: