Francisco Montealegre - Genomyx Sponsored Athelete

[fmoncas]

Taking a Week off my diet.! My parents are visiting and since i dont have any shows in mind i will be enjoying the good food for a week.
:laugh:

 

[fmoncas]

Sunday: LEG DAY

Trashed the legz today. Great workout..the best thing of all...my knees are feeling great

Squats: Worked my way up to 370x1 for several sets..then i did a drop set to finish my legs

See VIDEO: Invalid Link Removed

Then i did Romanian DEads, LEg presses, Leg curls (seated and standing), and adductors

 

[monstermash]

Sunday: LEG DAY

Trashed the legz today. Great workout..the best thing of all...my knees are feeling great

Squats: Worked my way up to 370x1 for several sets..then i did a drop set to finish my legs

See VIDEO: Invalid Link Removed

Then i did Romanian DEads, LEg presses, Leg curls (seated and standing), and adductors

Savage as usual bro!

 

[fmoncas]

Savage as usual bro!

Thanks bro! Def it was an intense workout! I am so sore right now that i can barely walk LOL!

 

[fmoncas]

UpperBody Max Strenght.

My family is here and i have been eating out everyday I had italian food last night and I went crazy with my meal..I prob ate around 2000 cals last night! So good....However i felt so guilty that i wake up today in the morning and i did 45mins on the treadmill!! ....Tomorrow we are planing on going to eat to my fav breakfast restaurant...Cinnamon pecan pancakes, hashbrows, eggs, coffee...the whole deal LOL! ...However the fun is going to be over soon...Thursday i am back on my diet with 4 straight low carb days! not looking foward to that for sho!

1. Close grip pull dwns
Worked my way up to the full stack (300 x 5 x 3 sets)

2.DB Rows (With DeadStops)
125's x 12
125's x 12
125's x 12

3.Straight Arm pull dwns
160x 15
160x15
160x15

4. DB Incline PRess
3-4 Warm up sets
120's x 5
125s x 5
125's x 4

5. Weighted dips
90 attached x 8
90 att x 8
90 att x 7

6. HS Incline Press (with deadstops)
Worked my way up to 3pl/side + 25 x 5 reps (3sets)

7. REar DElt
3 sets x 15 reps

8. Side Delt Machine
3 sets x 15 reps

9. Tris Ext
3 sets x 15

10. BB Bis Curl - Thick grip
3 sets x 12

Cardio 30 mins

 

[monstermash]

UpperBody Max Strenght.

My family is here and i have been eating out everyday I had italian food last night and I went crazy with my meal..I prob ate around 2000 cals last night! So good....However i felt so guilty that i wake up today in the morning and i did 45mins on the treadmill!! ....Tomorrow we are planing on going to eat to my fav breakfast restaurant...Cinnamon pecan pancakes, hashbrows, eggs, coffee...the whole deal LOL! ...However the fun is going to be over soon...Thursday i am back on my diet with 4 straight low carb days! not looking foward to that for sho!

Bahaha sounds like you're really enjoying yourself! My "going all out" breakfasts usually consist of Pancakes w/ blueberry syrup, eggs (4) over easy, cornbeef hash, rye toast with butter & jam, and coffee I'm a breakfast dude thru and thru. Those cinnamon pecan pancakes sound great

 

[fmoncas]

Bahaha sounds like you're really enjoying yourself! My "going all out" breakfasts usually consist of Pancakes w/ blueberry syrup, eggs (4) over easy, cornbeef hash, rye toast with butter & jam, and coffee I'm a breakfast dude thru and thru. Those cinnamon pecan pancakes sound great

Me to man, i love a good breakfast ....and the cinn pecan pancakes are awesome! sometimes i add chocolate chips to it

 

[fmoncas]

Im back to my diet! my family is gone and the fun is over LOL!....I gained a 2-3 lbs but it was worth it i had a lot of fun with my parents and with my food. But its time to get back to the my macros and keep getting leaner.

Yesterday: I did my usual Upperbody day, Great workout, and then i finished with cardio - 30mins

Today: LEgs...and i am starting with deads! We'll see what happens

 

[fmoncas]

Great Chest/back workout! I killed it

1. Close grip pulldowns (slow tempo) Lats were burning
Worked my way up to 210 for 3 sets of 15 slow reps

2. HS High Row (hold contraction 2 secs)
4plates/side x 12 to 15 reps (4 sets)

3. DB Rows (with deadstops)
125's x 15 reps x 3 sets

4. Close grip seated Rows
180 x 3 sets x 20 reps

5. DB incline press (Hold Streched position for a sec) + Push ups
95's x 15 reps x 4 sets

6. HS incline press (deadstops) + Band streches
2pl +25 side x 15 reps + 15 streches

7. Smith machine press (Constant tension)
225 x 12 reps x 2 sets

8. Machine flys
4 sets x 15 reps

9. 10 Sprints!!!

Time to take my PRotocol and LEt the muscle REcover!!!

Tomorrow legs

 

[monstermash]

Great Chest/back workout! I killed it

1. Close grip pulldowns (slow tempo) Lats were burning
Worked my way up to 210 for 3 sets of 15 slow reps

2. HS High Row (hold contraction 2 secs)
4plates/side x 12 to 15 reps (4 sets)

3. DB Rows (with deadstops)
125's x 15 reps x 3 sets

4. Close grip seated Rows
180 x 3 sets x 20 reps

5. DB incline press (Hold Streched position for a sec) + Push ups
95's x 15 reps x 4 sets

6. HS incline press (deadstops) + Band streches
2pl +25 side x 15 reps + 15 streches

7. Smith machine press (Constant tension)
225 x 12 reps x 2 sets

8. Machine flys
4 sets x 15 reps

9. 10 Sprints!!!

Time to take my PRotocol and LEt the muscle REcover!!!

Tomorrow legs

Savage as always! What are dead stops and band stretches?

 

[fmoncas]

Savage as always! What are dead stops and band stretches?

Thanks bro! trying to do my best! as far as your questions:

1. Deadstops: You let the weight rest for a full second after every rep...For example if i am doing chest press on the HS machine I start the movement pressing explosively and then slowly return the weight back to the starting position for a full second before pressing again. So the elasticity of the tendon is out...its all muscle contraction! I do this also with DB rows...but in this case i let the db rest on the floor before pulling hard again.

2. Band strenches: I use my elastic knee wraps for this...and i do them after my set of chest presses...see the video...last part Invalid Link Removed

 

[fmoncas]

LEg day today! I am so tired right now that i am writing this and then i am going to sleep!

1. 4" Deficit Floor Deads
Worked my way up for a couple of singles with 435. My goal is to match my floor deadlift 1 rep max in the next couple of months and the go back to floor deads and smash my PR!!

2. Speed DEads
275 x 5
275 x 5
275 x 5
275 x 5

3. LEg PRess Supperseted with Deep Hack squats
5pl/side Press x 10 + 3pl/side Hacks x 10
6pl/side Press x 10 + 3pl/side Hacks x 10
7pl/side Press x 10 + 3pl/side Hacks x 10
8pl/side Press x 10 + 3pl/side Hacks x 10
8pl/side Press x 10 + 3pl/side Hacks x 10

3. Seated Leg Curls
4 sets x 12

4.Lying Leg Curls
4 sets x 12

5. Adductors
4 sets x 10

6. Calves Giant set
4 Giant sets

Supplements

Protocol - Genomyx
Alphaburn - Genomyx
Krillipid -Genomyx
Protein powder
ALA
Fish oil
Creatine
L-Carnitite
Digestive Enzimes
BCAA

Diet

300p 200c 50f - Lows
265p 300c 50f - Highs

 

[fmoncas]

Update: Back

My back has being my weakpoint as far as i can remember!!! I still remember the first time someone told me that i needed to train my back because it was lagging behind...well to make the story short i started my quest to improve my back years ago and things are looking beter now..Still ways to go but i am on my way Cant wait to show my improvements at my next show

A recent pic below;

 

[seccsi]

Looking great. Got anything in mind for your next show? A time frame?

 

[fmoncas]

Looking great. Got anything in mind for your next show? A time frame?

Thanks bro! as far as my next show...next year!

 

[monstermash]

Damn, your middle traps are lookin swole! BTW those band stretches are pretty awesome. They feel great in between sets , kinda like around-the-world fly's without worrying about hurting my shoulders. Helps me get a good mind/muscle connection with my upper chest (which I'm always trying to improve).

 

[fmoncas]

Damn, your middle traps are lookin swole! BTW those band stretches are pretty awesome. They feel great in between sets , kinda like around-the-world fly's without worrying about hurting my shoulders. Helps me get a good mind/muscle connection with my upper chest (which I'm always trying to improve).

Yeah bro the streches are great also to improve shoulder flexibility! I am glad you like them

 

[fmoncas]

LEgs tonight

I was supposed to start with deficit deads but my lats and traps were very sore from last night back/chest workout so i decided to skip it and start with squats. I took also an extra serving of PROTOCOL, CLA, ALA, Vit C and E to help me recover...its friday and i was feeling very tired and to be honest i didnt want to train today...but thats a "no no" for me

1. BB squats - worked my way up to 390 and i felt that i could go up to 405 but i was alone so i decided to stay there just to be safe. the last thing i want is an injury right now.
135x10
185x10
225x10
275x5
315x5
365x1
385x1
390x1
390x1
315x 10
315x 10
315 x 10

2. Hack squats
3pl/side x 10
3pl/side x 10
3pl/side x 10

3. Leg press - 2 sec stops
6pl/side x 15
6pl/side x 15
6pl/side x 15

4. Leg curls
3 sets x 15

5. Adductors
3 sets x 15


Tomorrow is Arms/DElts...

 

[fmoncas]

I am afraid that i dont have very good news...I had a great upperbody workout this monday but i hurt my injured shoulder. My Right delt in very sore right now ...so i'll be forced to slow down for the rest of the week! I am very dissapointed because i was planning to break my Squat and DEads PRs this week! Well things happens...I hope to be back to the hardcore training next week.

I am also taking my PROTOCOL on OFFdays to see if that help me to recover faster...i am also adding an extra serving of all my essential oils (FISH oil, KRILLIPID, CLA) and glucosamine.

I dislocated my delt several years ago and i never recovered 100% from it...once in a while i have problems like this! but last time was 2 years ago and i have been feeling too confident with my should flexibility lately so i payed the price this week. ;(

 

[Rosie Chee]

I am afraid that i dont have very good news...I had a great upperbody workout this monday but i hurt my injured shoulder. My Right delt in very sore right now ...so i'll be forced to slow down for the rest of the week! I am very dissapointed because i was planning to break my Squat and DEads PRs this week! Well things happens...I hope to be back to the hardcore training next week.

I am also taking my PROTOCOL on OFFdays to see if that help me to recover faster...i am also adding an extra serving of all my essential oils (FISH oil, KRILLIPID, CLA) and glucosamine.

I dislocated my delt several years ago and i never recovered 100% from it...once in a while i have problems like this! but last time was 2 years ago and i have been feeling too confident with my should flexibility lately so i payed the price this week. ;(

That sucks and I feel for you, Francisco. I know exactly how you feel; I very badly sprained my left wrist - that I fractured in two places and across two places 2.5 years ago - and didn't train last week because of the pain, barely able to train this week as well, and when I do unable to do much, my left wrist weaker than it was than when I started back training the week after having my cast taken off after fracturing it (usually I just work through whatever pain my body feels, but this is a time when it's too weak to barely do that). So, hoping and praying that you shoulder (and my wrist) get better soon, so that you can train as you want to again!

~Rosie~

 

[monstermash]

I am afraid that i dont have very good news...I had a great upperbody workout this monday but i hurt my injured shoulder. My Right delt in very sore right now ...so i'll be forced to slow down for the rest of the week! I am very dissapointed because i was planning to break my Squat and DEads PRs this week! Well things happens...I hope to be back to the hardcore training next week.

I am also taking my PROTOCOL on OFFdays to see if that help me to recover faster...i am also adding an extra serving of all my essential oils (FISH oil, KRILLIPID, CLA) and glucosamine.

I dislocated my delt several years ago and i never recovered 100% from it...once in a while i have problems like this! but last time was 2 years ago and i have been feeling too confident with my should flexibility lately so i payed the price this week. ;(

That sucks big time bro! I hope it's not too bad and wish you a speedy recovery!

 

[fmoncas]

That sucks big time bro! I hope it's not too bad and wish you a speedy recovery!

Thanks man...my delt is feeling better today...i have been training light with lots of reps to pump lots of blood to the joint and speep up recovery

 

[fmoncas]

Legs

I had a quick leg workout last night....First of all i couldnt squat of deadlift because of my Delt issue and then those guys from the gym closed at 11:00pm while i was finishing my second sets of hack squats. they pretty much kick me out last night LOL!...i was able to get 6-7 sets of leg presses and 2 sets of hack squats. Well at least i did something. The pic is a candid shot in between my set of leg presses.

Today is Arms/Delts - I'll be very carefull with my shoulder and i will prob be training light again

Tomorrow - Calves and HIIT

On the other hand i have been expecting my new GENOMYX T-shirt!! the design this time is gREAT!! cant wait to train with it LOL!

 

[fmoncas]

Sorry for the lack of updates guys! …Last week was very hectic; I barely had time to seat in front of my home computer. I feel that I finally have time to do something besides working and training.

Things are going great…my right delt is feeling almost 100% now…sometimes it bothers me a little bit but it’s nothing that I can’t deal with. The good thing is that I am able to do pretty much anything now without pain. Actually this Monday I worked my way up to 125’s on DB presses and my delt felt great! So I am on a roll this coming week.

As far as last week I pushed really hard to the point that I was feeling so drained yesterday that I forced myself to take the full-day off training. I trained every day until thrusday for like 2 hrs + cardio and then on Friday I was feeling pretty tired so I took a nap to try to recover and then I hit legs at night…the good thing was that the gym was empty Friday night…but on the other side it seem that I beat my body more than what I could tolerate... I had a bad night.. I woke up pretty beat up on Saturday…I woke up feeling lightheaded and dizzy…so I said, it’s time to rest.
Today I finally feel that I am coming back to life. I will try to go to the gym to do some light cardio and calves. Tomorrow we start all over again.

 

[fmoncas]

Sorry for the lack of updates guys....im so busy right now that its crazy.! waking up at 5am everyday, working for 11hrs and training for another 2.5hrs...by the time i am home is pretty late...i will update my log soon.! the good news is that i am killing it...going like crazy at the gym...405 squats today, 125's db presses, and more...i need to get to bed or i will pay the price tomorrow. Later guys

 

[fmoncas]

I'm killing it!! Finally i have time to write an update. I have been working 11hr days + my training (2.5hrs) so by the time im home its too late...usually i just get all my food ready for next day and i hit the bed. Anyways here is the update:

TRAINING: things are great...my delt is feeling great, my knees are feeling great too... so i have been taking advantage of this!! I am pushing my self very hard...yesterday i had to take the day off training because i was feeling again pretty tired at the end of the week...but today it was time to get back to work...I trained arms/delts...overall it was an amazing workout...my energy levels were thru the roof!

SUPPLEMENTs: Genomyx has a great product line now and i am also taking advantage of this.

A) PROTOCOL is amazing for my recovery!! i am in love with this stuff now
B) Krillipid is my new addition...a super oil...similar to fish oil but with some unique properties
C) Guthhealth : Im a big fan of Digestive enzymes because they help to break down fats/prots/carbs for better absorption...and im replacing my cheap DE for GHeath. Im extited!
D) Genomyx Protein powder....not taking this one yet but i cant wait

DIET: Working really hard on this. Despite the fact that im not competing anytime soon i am hitting my numbers like a machine...Howerver i have been allowing my self to eat a cheat meal once in a while in order to keep me sane!

Todays workout:


1. HS Delt press
2 pl/side x 15
3pl/side x 5
3pl/side x 5
3pl/side x 5

2. DB overhead press
80's x 10 x 60's x 10
80's x 10 x 60's x 10
80's x 10 x 60's x 10

3. DB side laterals
55's x 10 x 3 sets

4. Cable laterals
3 sets x 15 reps

5.Rear Delt Machine
150 x 15
150 x 15
150 x 15

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

7.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

8. Incline bench skull crushers + Close grip tris press
90 x 12 x 12 x 3 sets

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

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

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

12. HS Preacher Curl
90 x 12 x 3 sets

13. One arm Barbell Preacher Curl (I tried to make this one more challenging by adding rubber bands) It worked LOL! check the vid later
bar + 10lbs x max reps x 3
sets

 

[fmoncas]

Yesterday: Short Leg workout, I was not feeling it but i tried to push myself has hard as i could...the gym was empty as usual on sunday afternoon it was perfect to have a crazy workout but my motivation was not there. Anyway this is what i did:

1. BB squats
135 x 20 w-up set
185 x 10 w-up set
225 x 10
275 x 5
315 x 8
315 x 8
315 x 5

Leg Press
5 plates per side x 40 reps
5 plates /side x 40 reps
5 plates /side x 40 reps

Seated ham curls
200 x 15
200 x 12
200 x 12

Lying leg curls - tri-set (1 single leg up-dwn /2up - 1 dwn/ 2leg up-dwn)
65 x 12 x 12 x 12
65 x 12 x 12 x 12

Bike - 3 mins all out @ 15 REsistance
3 mins x 1 set

Standing Calf raises
3 sets x 12 reps

Seated Calf Raises
3 sets x 10

No cardio....

 

[fmoncas]

Crushed legs tonight!

My hams were still sore and tight from sunday's workout but i decided to push myself slowly to see if i could make it happen...I streched alot in between sets and i started to get loose and the rest is story...great workout

Floor Deadlifts
135x10
225x10
275x5
315x5
365x5
405x1
455x1
465x1
315x15

Hack squats
2pl/side x 10
3pl/side x 5
4pl/side x 5
5pl/side x 5
5pl/side x 5

Leg press
Worked my way up to 9 plates/side x 2 sets

Bike (3 mins of hell)
1 set @ max resist x all out

Ham curls
3 sets x 15 reps

Cardio - Elliptical
30 mins

 

[fmoncas]

VIDEO: An unconventional Biceps exercise that hits the bis in a very unique way (feel free to post questions)

Invalid Link Removed

 

[carnivalhobo]

VIDEO: An unconventional Biceps exercise that hits the bis in a very unique way (feel free to post questions)

Invalid Link Removed

I always do these with a DB, is there a big difference in your mind? I guess the additional work stabilizing the bar would make them more difficult, but I'd like to hear your thoughts.

 

[fmoncas]

I always do these with a DB, is there a big difference in your mind? I guess the additional work stabilizing the bar would make them more difficult, but I'd like to hear your thoughts.

Yes in my opinion there is a big difference between the 2, The longer bar challenges/works the supination of the forearm that is the secondary function of the biceps. Thats why this exe hit the muscle fibers in the bis in a very unique way. The supination of the forearm (turning the hand from a palms-down position to a palms-up position.) is a bis fuction that is forgoten by most.

 

[fmoncas]

Great WeeK as far as training is concerned! On the other hand GENOMYX is coming out with the NEW and improved PROTOCOL!!!! i cant wait to get my hand on it LOL!

Mondays workout was a 10 out of 10! I felt bullet proof so i went crazy...125's DB presses x 5, 255 BB incline presses x 5, Machine flys (whole stack) Heavy HS machine Rows, heavy db rows with deadstops, ...Anyway it was a great upperbody workout...and then i finished with Cardio for 30 mins

Tue: I was feeling a little drained from mon's workout but i still managed to squat 405 for a few singles, hack squat 5pl/side , LEg press 9pl/side, Glute ham raises, Adductors, LEg curls and Cardio

Wed: I took the day off...i was feeling like a walking zombie LOL!

Thu: Great Back/Chest Workout...Lots of volume...my workout lasted around 2 hrs...loved the pump

Fri: After work i took a 2hr nap to refresh myself and then i went to the gym at night....Love fridays at the gym...nobody is there after 8pm so i can have some fun with my workout...

1. Floor Deads - Max strenght
135 x 15
225 x 10
275 x 5
315 x 5
365 x 1
405 x 1
455 x 1
465 x 1
470 x 1
315 x 15 Burn out

2. LEg Press
5pl/side x 20
6pl/side x 20
7pl/side x 20
8pl/side x 15
9pl/ side x 15

3. Box Squats
275 x 10
275 x 10
275 x 10
275 x 10

4. Seated Leg Curls - 2 sec hold
200x 15
200x15
200x15

5. Adductors
Whole stack x 15
Whole stack x 15
Whole Stack x15

6. 3 mins in hell (bike)
1 set @ 16 resistance All out!! I was about to throw-up my pre-wkout meal once i finished...this thing is so horrible that i am never looking foward to do it...basically i force myself to get on that damn bike ;(

Today big delts and ARms!!

 

[HYBRID]

Your going to love it Francisco. Ill see if I can get you some Beta samples.

 

[fmoncas]

Your going to love it Francisco. Ill see if I can get you some Beta samples.

Thanks Armando...im sure i will love it...i am addictec to the original formula...so i cant wait to try the new one!... RECOVER FASTER GROW FASTER

 

[fmoncas]

CRUSHEEEEEDDD LEGS tonight!

I was feeling pretty tired after a long day at work...and to be honest i was counting on having a poor to decent workout but somehow i ended up having a second wind and i killed it. Not sure if it was the ALphaburn (I took a pill before leaving work today) or the heavy squats crushing me but I felt better and beter as my workout progressed

BB squats
135x10
225x10
275x8
315x5
365x3
405x1
405x1
315 x 12 + 225 x 15 + 135 x 10 Drop set.

HACK Squats
3pl/side x 8
4pl/side x 5
5pl/side x 5
5pl+25/side x 6
5pl+25/side x 6

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

GLUTE HAM Raises + Seated ham Curls
BodyWeight x 6 + 200 x 12
BodyWeight x 6 + 200 x 12
BodyWeight x 6 + 200 x 12

Seated Adductors MAchine
Whole stack x 15
Whole stack x 15
Whole stack x 15

3 mins in hell (bike)
1 set all out at 16 resistace

I Went home and i had my fav postworkout meal 50g of whey protein, 2 mini bags of popcorn and 3.5oz of Dulce De Leche Icecream (hagen-Dasz)...I am done!! ready to go to bed with a big smile on my face Killer workout and a great and tasty postworkout meal

 

[MM11]

It took me a lot of reading and skimmed through a few parts. Man you are one inspirational athlete. I am finally on page 22... And subbed.
Wonderful accomplishments already in this thread I can't wait to see what else you achieve!

 

[fmoncas]

It took me a lot of reading and skimmed through a few parts. Man you are one inspirational athlete. I am finally on page 22... And subbed.
Wonderful accomplishments already in this thread I can't wait to see what else you achieve!

thanks bro! feel free to post your questions if you want.

 

[HYBRID]

Keep up the great work Francisco

 

[fmoncas]

Keep up the great work Francisco

Thanks Armando...i will

 

[fmoncas]

Its been a long week...I was still sore today from tuesday's leg workout...but skiping legs is not an option! so i went to the gym and i hit legs again but i lowered my weights and the intensity...The week is not over yet and i still have to train arms/delts tomorrow and cardio/calves sunday so this was a nice recovery wkout. Started with Floor Deads (315 x 10 x 4 sets), Leg presses 5pl/side x 20 reps x 4 sets, LEg extensions, Leg curls and adductors...then i finished with 35 mins on the elliptical machine. Not bad...now i need to have a good 8-10hrs of sleep and i will be ready to hit arms tomorrow.

 

[itzDodge]

Dude I got sore reading all this lol, definitely going to post up some questions in here about my routine once I feel I'm fully recovered.

 

[fmoncas]

Dude I got sore reading all this lol, definitely going to post up some questions in here about my routine once I feel I'm fully recovered.

LOL!

 

[fmoncas]

The end of the week! ...I managed to survive another week pushing my self to the limits of my capacity...working 11hr/days and training for another 2-3 hrs is very tough but i dont have another option at this point other than keep moving foward. Wed, this past week was specially tough...i felt like a walking zombie all day....I took 2 extra serving of PROTOCOL at work to see if that would help me feel better...Tough day for sho!

Saturday: Great Arm/Delt Workout....After sleeping at least 10hrs friday night my body and my mind was ready for war.....i went crazy!! I started my workout a 2pm and by the time i finished Cardio was already 5:15pm...My delts were hating me for sure after all the torture! The workout was so long that i dont remember how many sets i did LOL!....i felt bullet proof and when i feel this way i just let my body go!!

A few hrs after my workout i started to feel my arms/delts aching bad and i felt really sleepy, the usual effects after a long workout....but i had one more thing to do before going to bed...my cheat meal...I went to my fav italian restaurant with my wife and i had a huge meal....Chicken parmesan + lasagna and to finish a triple chocolate cake! The perfect day in my mind

Update: Ok moving to another subject; this offseason is almost over...i have only another 3-4 months before i am planing to start my Contest prep for next year competition....i just hope to bring a better package...this year i have been testing several things as far as my diet/training is concerned., i will find out soon if they worked or not LOL! Ok time for an update picture...3-4 months to go

 

[itzDodge]

Seriously though you seem to be a big fan of cardio even in your off season, is it because you like to eat more or just feel it keeps you lean while growing? Your clearly ****ing swole so I'd like your input lol. I myself used to be a competitive swimmer but when I began combining lifting into the routine everything started giving out, even on 5-6kcals + a day my hammies kept giving way and most of what I read tells me all cardio is really good for is taking calories out of your day. If anything I would prefer to do HIIT but any input from you would be greatly appreciated.

 

[Rosie Chee]

The end of the week! ...I managed to survive another week pushing my self to the limits of my capacity...working 11hr/days and training for another 2-3 hrs is very tough but i dont have another option at this point other than keep moving foward. Wed, this past week was specially tough...

Update: Ok moving to another subject; this offseason is almost over...i have only another 3-4 months before i am planing to start my Contest prep for next year competition....i just hope to bring a better package...this year i have been testing several things as far as my diet/training is concerned., i will find out soon if they worked or not LOL! Ok time for an update picture...3-4 months to go

I don't miss those days, Francisco, even though I'm going to be returning to them very soon myself. When someone says that they "can't do what I have to because of work" or "not time", etc., there's plenty of examples like you and I to give - if really want it, you do what you have to to achieve it, period! Strength!

I have no doubt that you'll be better than ever for your next competition season 3-4 months is still a reasonable amount of time to make an even bigger difference that you have so far!

~Rosie~

 

[fmoncas]

Seriously though you seem to be a big fan of cardio even in your off season, is it because you like to eat more or just feel it keeps you lean while growing? Your clearly ****ing swole so I'd like your input lol. I myself used to be a competitive swimmer but when I began combining lifting into the routine everything started giving out, even on 5-6kcals + a day my hammies kept giving way and most of what I read tells me all cardio is really good for is taking calories out of your day. If anything I would prefer to do HIIT but any input from you would be greatly appreciated.

I think You answered your own question my friend! I like cardio during the offseason because it help me to keep my bf levels under control while I can eat more nutrients and for instance recover faster and train harder. In Addition keeps my cardiovascular system strong and because of this i can gain strenght...because sometimes the heart/lungs fail before the muscles during a set...so a Strong CVsystem is must in my mind. hope this helps!

 

[fmoncas]

I don't miss those days, Francisco, even though I'm going to be returning to them very soon myself. When someone says that they "can't do what I have to because of work" or "not time", etc., there's plenty of examples like you and I to give - if really want it, you do what you have to to achieve it, period! Strength!

I have no doubt that you'll be better than ever for your next competition season 3-4 months is still a reasonable amount of time to make an even bigger difference that you have so far!

~Rosie~

Thanks Rosie! !!

 

[itzDodge]

I think You answered your own question my friend! I like cardio during the offseason because it help me to keep my bf levels under control while I can eat more nutrients and for instance recover faster and train harder. In Addition keeps my cardiovascular system strong and because of this i can gain strenght...because sometimes the heart/lungs fail before the muscles during a set...so a Strong CVsystem is must in my mind. hope this helps!

I may begin to incorporate some into my program then. Your still way more lean than I've ever been so expect me coming into this thread for more advice down the road.

 

[fmoncas]

I may begin to incorporate some into my program then. Your still way more lean than I've ever been so expect me coming into this thread for more advice down the road.

sure bro! keep it up

 

[fmoncas]

The Armor is on...Im Ready for War!!!

...GReat T Design! and fits really well! This new Genomyx T is my def one of my fav.