Francisco Montealegre - Genomyx Sponsored Athelete

fmoncas said:
keep it up Rosie! I am sure that you will look amazing
Click to expand...

Thank you for the encouragement and confidence, Francisco :)


fmoncas said:
Today i tried something new with my chest. Its called the 4X sequence.! As you can see i am always experimenting new things and i was really happy with this new workout protocol.

This is how it works...You take a weight that you can do 15reps but only do 10...then rest 30sec and perform another 10 reps, Rest another 30secs and do another 10, then rest the final 30 secs and perform the last 10 reps...Simple! I used only 80lbs db's and my chest was on fire.!! by the time i got to the 4th set those 80's felt like 120!!! I did only 7 on my last set...but it felt so good ;)

Try it and let me know!
Click to expand...

Sounds like fun :D

~Rosie~
 
fmoncas said:
The co kctail Sauce its pretty good bro! it sounds a bit hard but its very tasty and i can eat it all day long!:veryhappy: and with only 3-4g of carbs and "Zero FAT" fits perpectly in my diet:veryhappy:

Offseason..still i cicle my carbs 2high days + 5 lows. I increase them slowly starting from the day after the show to the day i start my new diet again. In that period (7-8 months) the highest i got my carbs was around 400g of carbs (high days) and around 250-300 on low days. My protein stay the same around 270-300g/day and fats around 50-60g/day. Then i have a cheat meal or two per week.
Click to expand...

Cool, I'm gonna brave it and try that sauce out cause I loves me some shrimp ( have a great fresh fish market nearby). Still haven't really carb cycled myself... just got a book on the paleo diet maybe I'll give CC a try before making a a switch to paleo.

fmoncas said:
Today i tried something new with my chest. Its called the 4X sequence.! As you can see i am always experimenting new things and i was really happy with this new workout protocol.

This is how it works...You take a weight that you can do 15reps but only do 10...then rest 30sec and perform another 10 reps, Rest another 30secs and do another 10, then rest the final 30 secs and perform the last 10 reps...Simple! I used only 80lbs db's and my chest was on fire.!! by the time i got to the 4th set those 80's felt like 120!!! I did only 7 on my last set...but it felt so good ;)

Try it and let me know!
Click to expand...

Sounds interesting, I learn a lot from this thread/log! Keep it up meng.
 
Great Delt and Arms workout today! I am always trying to find new ways to hit my delts and promote growth with new angles, slow tempos, new exercises .etc and for a small boned guy like me the bigger and fuller my delts the better i look onstage..and today was not the exception! I started with an exercise that i have been doing recently (DB hang clean and press) and my delts were on fire like never before! In addition my lungs were burning and i was exausted after every set.

1. DB Hang clean & PRess (my own variation)
40's x 10
60's x 10
75's x 8
90's x 10 video >>> Invalid Link Removed
90's x 8
90's x 8

2.Rear Delt Machine
150 x 15
150 x 15
150 x 15

3. REar delt cable (45 deg)
150 x 15
150 x 15
150 x 15

4. Side DB Laterals (unilateral)
40's x 10
50's x 10
60's x 10

5. DB lateral swings
40's x max reps x 2 sets

6.Tris Cable Extensions (mechanical dropsets - Supinate + Pronated + Neutral)
115 x 15 x 15 x 15
115 x 15 x 15 x 15
115 x 15 x 15 x 15

7. Incline bench skull crushers + Close grip tris press
75 x 12 x 12 x 3 sets

8. Dip machine
Whole stack x 20 reps x 3 sets

9. Incline bench DB curls - thick grip
40's x 10 x 3 sets

10. DB crossovers - thick grip
40's x 10 x 3 sets

11. HS Preacher Curl
90 x 12 x 3 sets

12. One arm Barbell Preacher Curl
bar only x max reps x 3 sets

Long workout :yup: now time to eat and Rest!
 
Leg Day!

Leg press (TUT)
250 x 1 min x max reos
250 x 1 min x max reps
250 x 1 min x max reos
250 x 1 min x max reps
250 x 1 min x max reos

2. Leg curls (triset)
80's x 12 x 12 x 12
80's x 12 x 12 x12
80's x 12 x 12 x 12

3. Marathon lunges
80 x 80-100 steps
80 x 80 -100 steps
80 x 80-100 steps

4. Aducctors
245 x 15
245 x 15
245 x 15

5. Standing Calf Raises
10 sets

6. Seated Calf Raises
5 sets

7. Toe presses
5 sets

knees were a little tender but nothing like before.
 
DIET WEEK 1

This week i am starting my diet.! this time around i will be facing many challenges but i will find a way to work around them because despite the fact that i am not at my 100% like before.. i can and i will find a way to make it work! "The important thing is this: to be able, at any moment, to sacrifice what we are for what we could become.”

My starting pic bellow
 

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fmoncas said:
DIET WEEK 1

This week i am starting my diet.! this time around i will be facing many challenges but i will find a way to work around them because despite the fact that i am not at my 100% like before.. i can and i will find a way to make it work! "The important thing is this: to be able, at any moment, to sacrifice what we are for what we could become.”
Click to expand...

^^^Great attitude and awesome words - this is the spirit that EVERYone needs to have! You can DEFINITELY do this, Francisco! :)

~Rosie~
 
Legs: I felt better today than last week...I increased the weights a little more and my knees felt ok...they were just a little tender after the workout.

1. BB squats
Worked my way up to 315 x 5 x 3 sets

2. BB romanian deads
Again worked my way up to 365 x 5 x 3 sets

3. Machine squats
3 wup sets
4 pls/side x 10 x 3 sets

4. Leg preses
3 w-up sets
7pl/side x 10 reps

5. Seated Leg curls
4 sets x 12 reps

6. adductors
4 sets x 15

Cardio 25 minutes
 
Great BACK/Chest workout last night

1. Med grip pulldowns
3 w-up sets
200x8
200x8
200x8

2. HS Low row
3w-up sets
3pl x 10
3pl+25 x 10
3pl +25 x 10

3. HS rows
3pl x 10
4pl x 10
5pl x 10
5pl x 10

4. Straight arm pulldowns
3 sets x failure

5. HS icline chest press (1 sec Complete stop at cont position)
3pl x 8
3pl x 8
3plx 8

6. Smith machine Flat press (constant tension 25to75)
185 x 25 reps
205 x 15
225 x 10
225 x 10
225 x 10

7. Twist Bench press
85s x 10
85s x 10
85's x 10

8.Cable flys
100x 12
100 x 12
100x 12

9. Then i finished with pull ups
4 sets x max reps
 
Lastnight i had a great leg (musc endurance) workout...and the best thing of all was that my knees were not even sore after it.

1. Standing Calf Raises (3 giant sets)
165 x 15 + (5 sec rest) x 8 + (5 sec rest) x 8 + (5 sec rest) x 8 + (5 sec rest) x 15 burns at short range + 5sec rest x 12 reps alternating legs (two up/one down)

Calves were so pumped and screaming for rest!!

2. Seated Calf Raises
135 x 12
135 x 12
135 x 12

3. Leg press (1 min sets x max reps) My knees love this one my my quads hate it LOL
1 min x max reps x 270
1 min x max reps x 270
1 min x max reps x 270
1 min x max reps x 270
1 min x max reps x 270 ...AT this point my quads were about to xplode with so much blood
1 min x max reps x 270

4. LEg Curls + short range burns
170 x 12 x max
170 x 12 x max
170 x 12 x max
170 x 12 x max
170 x 12 x max

5. Marathon BB lunges x 100 steps
100 x 100 ..after this set i was done! So i decided to stop it there and give the legs a break until next time...knees felt great..and that made my day

6. Adductor machine
240 x 15
240 x 15
240 x 15
240 x 15
 
Upper Body.

Today i had a crazy upperbody workout + cardio...my whole workout lasted around 2.5 hrs... Def i was in the zone today. On the other hand i was thinking about cutting my carbs a little this week but i feel that i am still ahead of the game (veins in my legs and full set of abs) so i decided not to do it and only add one more cardio session. So for this week i will be doing 5-25min cardio sessions. No HIIT yet.

1. Closegrip pull downs
4-5 Warm up sets
270 x 5
270 x 5
270 x 5

2.Chest supported DB rows
110s x 12
110s x 12
110s x 12

3. Straight arm pull dwns
150 x 15
150 x 15
150 x 15

4. Incline DB press
100's x 5
110 s x 5
120's x 5
120's x 5
120's x 5

5. Weighted Dips
70 attached x 8
70 attached x 8
70 attached x 8

6. Cable Flys
3 sets x 15 reps

7. Cable side laterals
3 sets x 15 reps

8. Rear Delt
3 sets x 15 reps

9. Preacher curls
3 sets x 12

10. Tris Ext
3 sets x 12

Cardio 25 mins
 
fmoncas said:
Upper Body.

Today i had a crazy upperbody workout + cardio...my whole workout lasted around 2.5 hrs... Def i was in the zone today. On the other hand i was thinking about cutting my carbs a little this week but i feel that i am still ahead of the game (veins in my legs and full set of abs) so i decided not to do it and only add one more cardio session. So for this week i will be doing 5-25min cardio sessions. No HIIT yet.
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Damn! I wish I had 2.5 hours to spend in the gym... Like back when I was in high school. Those were the days.
 
I am training with a new training parthner and our intensity is going thru the roof! We killed chest and back last night!

1. Close grip pull downs5
5 sets x 15 reps + drop set at the end

2. HS Rows
up to 5 plates/side x 12 reps x 3 sets + drop set at the end

3. Chest Supported DB rows
115's x 12 x 3 sets

4. Pull ups supperseted with Straight arm pull dwns
8-10 pull ups + 12-15 SAPD x 3 sets

5. DB chest press tri-set ( 3 angles) Incline + Low inc + Flat
95's x 5 x 5 x 5
95's x 5 x 5 x 5
95's x 5 x 5 x 5

6. Smith machine chest press (mid-range of motion) Constant tension
135 x 25
185 x 20
225 x 12
225 x 12
225 x 12

7. HS Incline press (1 sec Dead stops)
Worked up to 3pl/side x 8-10 reps x 3 sets

8. Dips
1 set to failure

9. Cardio 25 mins
 
UpperBody max strenght

Another long and great upperbody workout...things are getting better and better. Yesterday was one of those days that i felt bullet proof and i took advantage of that. I pushed really hard and the result was a great workout.

1. Close grip pull downs
5 w-up sets
285 x 5 reps
285 x 5
285 x 5

2. Chest supported DB rows
115's x 12
115's x 12
115's x 12

3. Straight Arm pulldwns
160 x 12
160 x 12
160 x 12

4. Incline bench DB press
5 W-up sets
120's x 5
120's x 5
120's x 8

5. Weighted Dips
70 attached x 8 reps
70 att x 8
70 att x 8
70 att x 8

6. Machine Flys
150 x 15 reps
150 x 15 reps
150 x 15 reps

7. One Arm DB hang + press
70's x 12
70's x 12
70's x 12

8. Rear Delt Machine
150 x 15
150 x 15
150 x 15

9. Z-bar Bis Curl
80 x 15
80 x 15
80 x 15

10. Cable Tris Ext
Whole stack x 12
Whole stack x12
Whole stack x12

11. Cardio 30 mins
 
Good LEg Workout! I pushed really hard and my knees were a little tender after the workout but so far so good. After the workout i iced the knees for 15 mins. I will prob do it again in 24hrs.

1. BB squats
135x10
225x10
275x5
295x5
315x5
325x5
325x5
275 x 20 reps + Dropped to 225 x 10 reps

2. Romanian Deads
135 x 10
225 x 10
275 x 5
315 x 5
365 x 5
405 x 5

3. LEg press
5 plates/side x 10
6 plates/side x 10
7 plates/side x 10
8 plates/side x 10
8 pl/side x 10 reps + dropped to 6pl x max reps + dropped to 4pl x max reps

4. Leg curls
150 x 15
150 x 15
150 x 15
150 x 15

5. Adductors
whole stack x 15
whole stack x 15
whole stack x 15

Cardio 30 mins
 
UPDATE:

After 3 weeks on my diet my bf is going down slowly and steady. I am a little exited this time around because:

1. I am testing a few things as far as my macros are concerned.
2. I am listening a little more to my body and giving myself a little more rest if needed.
3. I am taking PROTOCOL and KRILLIPID from Genomyx. I have taken Protocol before but not during my diet...its gonna be interesting to see if this combo helps me retain a little more muscle.
4. The plan is to keep losing weight slowly, avoid hurting my self (specially my sore knees), and hopefully see improvements from last year.

Update pics after 3 weeks
 

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LEG DAY (last night) Workout B

I did workout b last night and i pushed my self to the limits of my capacity. I was happy because my knees are starting to tolerate alot more volume but i was seeing stars LOL! Feels good though.

1. Started with FLOOR DEADS
135x 15
185x12
225x10
275x5
315x5
365x5
405x5
435x1
315x20 this last set always kills me

2. Machine Squats
Worked my way up to 5plates/side x 5 deep reps x 4 sets

3. Leg presses
5pl/side x 10
6pl/side x 10
7pl/side x 10
8pl/side x 10
8pl/side x 10
8pl/side x 10 Drop to 6 x 10 droped to 5 x 10 droped to 4 x max reps

4. Seated leg curls
4 sets x 15 reps

5. Adductors
4 sets x 15 reps

CArdio 30 minutes

TODAY:
HIIT + CALVES

1. Standing Calf Raises - 3 giant sets
8 reps + 5sec rest x 8 reps + 5sec rest x 8 reps + 5sec rest x 8 reps + 5sec rest x Partials (20 reps) + 5 sec rest x Two leg up one leg dwn x 12-15 reps

2. Seated calf raises
3pl x 15 x 3 sets

3 HIIT - 32 mins total - 12 intervals
 
Quick Update:
Training: Pushing very hard everyday, I am back on training around 2hrs/day + Cardio. Lots of volume but i love it. The only bad side about my training right now are my knees. They still feel tender and a bit sore after my leg workouts so i was forced to slow down the intensity during lower body training.
Diet: As far as my diet things are well, melting the fat slowly but steady. I dont have any shows in mind so i have been experimenting a little with my food intake. however Because of my experimentation i didnt make improvements last week...This means that this week its going to be time to cut my carbs a little more to keep this rolling..ouch!! and add more veggies to my diet! i dont like veggies but they are magical while triying to cut fat.

Supps: Still taking the same suplements, no additions however i was thinking about adding a fat burner to the mix! I never take fat burners while dieting but i have been thinking about trying one of them to get me some pre-workout energy. I have been feeling tired lately during my workouts. But we'll see. As for now the sup list is below:

*Protocol by genomyx
*Krillipid by genomyx
*Fish oil
*ALA
*CLA
*Digestive enzimes
*Beta-A and Creatine
*BCAAs

Finally an update pic. I am still far away from what i need to be but here we go!
 

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Happy 4th of july guys! I trained very hard today my upperbody , not feeling like posting the whole thing but here is a pic of my back....hope you all had a great holiday
 

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Looking sick man, keep up the good work!
 
LEgs Today.

Started with Floor DEads (sets of 5 and i finished with singles)
135x10
185x10
225x5
265x5
315x5
365x5
405x5
415x1
435x1
450x1

Squat machine
3pl/side x 5
4pl/side x 5
5pl/side x 5
5pl/side x 5
5pl/side x 5

Leg press
5pl/side x 10
6pl/side x 10
7pl/side x 10
8pl/side x 10
9pl/side x 10
9pl/side x 10
9pl/side x 10

LEg Ext (seated
3 sets x 15 reps x 200

Lying leg ext
3 sets x 15 reps x 150

Adductors
3 sets x 15

Cardio 30 mins
 
HIIT

After last night deads my Low back and all my posterior chain was sore today...REally sore! However i managed to get a great HIIT session.

Today i tried something different.

Treadmill
(5 mins) Warm up - Speed 3.5
(24 mins) 12 intervals - 60 secs @ 3.5 then 60 secs @ speed 10
(5 mins) Cool dwn - speed 3.5

Tomorrow Back/Chest
 
fmoncas said:
HIIT

After last night deads my Low back and all my posterior chain was sore today...REally sore! However i managed to get a great HIIT session.

Today i tried something different.

Treadmill
(5 mins) Warm up - Speed 3.5
(24 mins) 12 intervals - 60 secs @ 3.5 then 60 secs @ speed 10
(5 mins) Cool dwn - speed 3.5

Tomorrow Back/Chest
Click to expand...

Damn, I could never run if my lower back was sore! It would lead me straight to an injury...
 
monstermash said:
Damn, I could never run if my lower back was sore! It would lead me straight to an injury...
Click to expand...

It was tough for sho! ;) and my lower back is still sore from my deads! I hate and love deads!:fool2:....its funny because i cant wait to deadlift again but it make me feel like a walking zombie the next day
 
Last night: Chest/Back

I had to slow down with back...my lower back/Traps and lats were still very sore from deadlifts. It seems that because i have not deadlifted in 2 weeks my body was deconditioned ;( to the stress....well i just went easy with my back and i trashed the chest... then it was time to do cardio for 30 mins.

This is my new chest workout. (musc endurance/hyper) I am loving it

1. DB Press Superset - 3 angles - 5 reps incline + 5 reps low incline + 5 reps flat
2. HS Incline press with Dead stops - 1 sec stop/rest + explosive prositive contraction
3. Smith machine Constan Tension - only mid range of motion - no lockout, no rest until the scheduled reps are done
4. Machine Flys
 
fmoncas said:
Last night: Chest/Back

I had to slow down with back...my lower back/Traps and lats were still very sore from deadlifts. It seems that because i have not deadlifted in 2 weeks my body was deconditioned ;( to the stress....well i just went easy with my back and i trashed the chest... then it was time to do cardio for 30 mins.

This is my new chest workout. (musc endurance/hyper) I am loving it

1. DB Press Superset - 3 angles - 5 reps incline + 5 reps low incline + 5 reps flat
2. HS Incline press with Dead stops - 1 sec stop/rest + explosive prositive contraction
3. Smith machine Constan Tension - only mid range of motion - no lockout, no rest until the scheduled reps are done
4. Machine Flys
Click to expand...

I can always find good workouts on here!
 
monstermash said:
I can always find good workouts on here!
Click to expand...

You will love it bro! Focus on follow the techniques and your chest will be pump like no other day.
1. Number one is self explanatory..just adjust the bench and go from one angle to the other with min rest in between.
2. Lower the seat and press hard and fast and then lower the weight slower and let it rest on the machine...wait 1 second and explode again.
3. Go for 20 reps, 15 reps, 10 reps x 3 sets no rest in between reps, no lockout, only midrange of motion
4. no need to explain ;)
 
LEgs.

LAts, and lower back still sore but i managed to get up to 315 on squats. I wanted to increase the weight but my lowerback was getting very tight so i decided to stop there and live to squat another day. Then it was leg press, leg curls (two variations), Adductors and cardio.

Squats
135x10
225x10
275x5
295x5
315x5

Leg press
5pl/side x 20
6pl/side x 20
7pl/side x 20
8pl/side x 20 x 3 sets

Seated Leg curls
3 sets x 15 reps

Lying leg curls
3 sets x 15 reps

Adductors
3 sets x 15 reps

Cardio: 30 mins
 
Today i did my typical Delt/arms Hyper-Musc endurance workout. But the best thing was that today i was on fire.! I dont know what it was but i was feeling bullet proof and i could have stayed for another hour easily. The workout was very intense, non stop training for about 2 hrs and then i hit cardio for another 30 minutes. Feels great but right now my delts are falling apart LOL.... actually i am with an icebag on my right delt as i writing this ;( ...I am lucky that i have always my Genomyx Protocol in hand to have an extra serving right after my workouts,,, ;) I am in love with this supplement LOL! Anyway the workout is below and also a few pics from todays workout.
...
1. DB Delt overhead press
60's x 8
75's x 5
90's x 5
100's x 5
100's x 5
100's x 5

2. Delt Tri-set (Side raises + Front raises + Presses)
40's x 15,15,15
40's x 12,12,12
40's x 12,12,12

2.Rear Delt Machine
150 x 15
150 x 15
150 x 15

3. REar delt cable (45 deg)
150 x 15
150 x 15
150 x 15

4. Side DB Laterals (unilateral)
40's x 10
50's x 10
60's x 10

5. DB lateral swings
40's x max reps x 2 sets

6.Tris Cable Extensions (mechanical dropsets - Supinate + Pronated + Neutral)
115 x 15 x 15 x 15
115 x 15 x 15 x 15
115 x 15 x 15 x 15

7. Incline bench skull crushers + Close grip tris press
75 x 12 x 12 x 3 sets

8. Dip machine
Whole stack x 20 reps x 3 sets

9. Incline bench DB curls - thick grip
40's x 10 x 3 sets

10. DB crossovers - thick grip
40's x 10 x 3 sets

11. HS Preacher Curl
90 x 12 x 3 sets

12. One arm Barbell Preacher Curl
bar only x max reps x 3 sets

CARDIO 30 mins!
 

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HIIT today

Treadmill
(5 mins) Warm up - Speed 3.5
(20 mins) 10 intervals - 60 secs @ 3.5 then 60 secs @ speed 10
(5 mins) Cool dwn - speed 3.5

Tomorrow Back/Chest
 
fmoncas said:
You will love it bro! Focus on follow the techniques and your chest will be pump like no other day.
1. Number one is self explanatory..just adjust the bench and go from one angle to the other with min rest in between.
2. Lower the seat and press hard and fast and then lower the weight slower and let it rest on the machine...wait 1 second and explode again.
3. Go for 20 reps, 15 reps, 10 reps x 3 sets no rest in between reps, no lockout, only midrange of motion
4. no need to explain ;)
Click to expand...

Gonna try this today, thanks!
 
Upperbody day today

1. Close grip pulldowns
165x10
195x5
210x5
225x5
255x5
270x5
285x5
300x3
300x3

2. Chest supported DB rows
120's x 8
120's x 8
120's x 8

3. Straight Arm pulldowns
3 sets x 12 reps

4. Incline DB press
100's x 5
110's x 5
120's x 5
120's x 5
120's x 5

5. Weighted dips
80 attached x 8 x 3 sets

6. Free motion Cable flys
100 x 10 x 3 sets

7. Rear delt machine
3 sets x 15 reps

8. db Side lat raises
45's x 3 sets x 15 reps

9.Tris ext
whole stack x 12 reps x 4 sets

10. z bar Bis curl (thick grip)
90 x 12 x 4 sets

Cardio 30 minutes

In addition today i added GENOMYX ALPHABURN to my supplements. I have been feeling tired in the afternoon before my workouts so a good fat burner/energy booster is what i need. Today i took my first dose and it worked very well at improving my focus and motivation (felt bullet proof again ;)...also i was sweating more that usual...perhaps from having an increased body temperature? I am very exited about this supplement.
 

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LEg - Max Strenght.

Good news! my knees are feeling great! They feel almost at 100%. I hope to be able to increase the intensity as well as the weights in the next several months.

1. BB squats
135x10
225x5
275x5
315x5
335x3
355x1
365x1

2. Rack DEads (pins at knee level)
225x5
315x5
365x5
405x5
455x3
500x1

3. LEg press
5pl/side x 10
6pl/side x 10
7pl/side x 10
8pl/side x 10
9pl/side x 10
10pl/side x 10

4. seated leg curls
200 x 12 x 3 sets

5. Adductors
200 x 15 x 3 sets
 
Today i did High intesity Cardio. This time i used the elliptical machine and did 15 intervals

5 min warm up
15 - 1 min intervals - 45 recovery time + 15 sec all out
15 min cool dwns.

I also did calves before the intervals

Standing Calf Raises : 5 Giant Sets (Two legs up x 15 + Short range of motion x 20-25 + Two legs up/ One leg down x 12-15 )

The video shows my last set...my calves were on fire! Sorry for the bad camera angle...at this gym they dont allow cameras and i was trying to be discrete ;) Invalid Link Removed


Seated Calf Raises : 5 sets x 135 x 12 reps

Time for an UPDATE!

Knees: They are feeling great!! i am so exited about it. Soon i will be able to train my legs really hard. I worked my way up to 365 yesterday (squats) and i loaded the leg press with 20plates and my knees were not even sore after the workout. For me those are great news! Its been a while since i trained my legs pain free.

Diet: Is Going great too! I have been enjoying this one more than before. I used to suffer a lot before. my aproach before was going balls to the wall with my training/diet. To suffer was almost a requirement...somehow i felt that feeling bad (tired like a walking zombie, hungry) was part of doing something right. However i knew that there was another way to make it more enjoyable...so this time i have included a lot of different foods into my diet including low fat icecream, Milk (love my capuchino in the morning) steak, and anything that i am craving that particular day... As a matter of fact i had chocolate angel cake last night ;) . My friend and top pro nat bodybuilder Alberto nunez started experimenting witht this aproach a few years ago...and he use it this year to get in contest shape (3% bf) so he is not only looking ripped but he is feeling great. ;)

Training: I am going like a crazy man at the gym. I was feeling tired last week but since i started using ALPHABURN i am back ;)

Pics from last weekend:
 

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Yo, Francisco. Idk if I've ever heard u mention anything about ur sleep in ur log. I'm just curious because u train so frequently and with such high volume, that it seems you would require some serious rest every night! I train in a similar fashion, but have the opportunity to get plenty of rest, which I find to be immensely important for me. And so I wonder: about how much do u sleep on average?
Btw, keep up the great work! You're lookin like an absolute beast
 
ICJLM said:
Yo, Francisco. Idk if I've ever heard u mention anything about ur sleep in ur log. I'm just curious because u train so frequently and with such high volume, that it seems you would require some serious rest every night! I train in a similar fashion, but have the opportunity to get plenty of rest, which I find to be immensely important for me. And so I wonder: about how much do u sleep on average?
Btw, keep up the great work! You're lookin like an absolute beast
Click to expand...

Thanks bro! I try to sleep as much as i can but sometimes it is hard to find the time to do it. On average i try to get at least 7-8hrs per night. Thanks once again for the nice comments
 
LEgs..Second leg workout of the week and knees felt great so i pushed a little harder today

1. BB squats
135x10
225x8
275x6
315x5
315x5
345x3
355x1
365x1

2. Floor Deads (High rep sets)
225x15
315x15
315x15
315x15

3. LEg press (high rep sets)
5pl/side x 40
6pl/side x 30
7pl/side x 20
8pl/side x 20

4. Lying leg curls
155 x 12 x 3 sets

5. Adductors
200 x 15 x 3 sets

Cardio 30 mins
 
It's probably in here Francisco, but I don't feel like going back to look for it. Do you have a contest coming up?
 
Upperbody Day:

Crazy day...lots of volume! Pushed myself really hard today Close grip pulldowns (285x sets of 5), High rows (5pl/side x 5) DB Rows (120's) Straight Arm pull dows, Incline DB press (120's x 5s) Weighted dips (90 attached) Machine flys, Side laterals, Rear delt, Tris and bis curls. Ended with 30 min on the elliptical.

Words of wisdom: From John Meadows, CSCS http://anabolicminds.com/forum/#
"There are a couple of things that really jump out at me when I think about how we make diets in which we are trying to get lean, harder than need be. Both are relatively simple, BUT most don't really think about it."

1) Focus on Macronutrition, and no focus on Micronutrition.

"Macros are great to track, and understand, but I want you to think about something logically. If you eat say chicken and rice for most of your meals, what's going to happen? You will end up becoming deficient in something, and your body will ask for more food. Your body isn't stupid, if it needs more, you are going to get hungry. Now I don't know that if you are low in a particular vitamin, you will crave that specific food.
But I do know that when you eat a variety of nutritionally dense food - your body will assimilate it well, and you will be more satiated."
 
Another great Workout!!! I believe that ALphaburn is Def helping me improve my focus during the wkout. Today i had legs scheduled and my first exe was floor deads..however i was a little concerned because my lower back was a bit sore...but i told myself "what the heck lets push thru it" I started warming up like usual from 135x15 reps and slowly i increased the weight until i was in the zone....worked my way up to 450x1 and then finished with a set of 23 reps with 315 on the bar! Then was machine squats (5 1/2 plates/side x sets x 5), Leg presses up to 16plates x 10 reps, Hack squats with dead stops, Leg curls, Adductors and 30 min on the elliptical to finish a great workout ;)
 
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