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Francisco Montealegre - Genomyx Sponsored Athelete

Another strong week as far as training is concerned! HOwever im getting a little sick so i will skip my leg training tonight...Everybody its been sick at the office for the past several weeks and finally i got it...it pisses me off LOL! well I just have a sore throat for now and i am taking an extra serving of all my anti-oxidants and drinking tons of water to help me flush it out quick.

As far as training last night i did chest/Delts/Arms....Great workout despite the fact that i was feeling a little sick. I changed my chest workout to mix things up...n i was surprised that my chest is really really sore today....feels great. This is what i did last night:

1. Incline DB press (20,15,12,10,10, 4x Sequence)
2. Flat BB press + DB flys (2 sets - 8 + max reps)
3. Hs Inc Press : 2 sets x 12 with deadstops
4. BW Dips + Pec minor Dips ( 3 sets x 15-20 x max reps)
5. Machine Flys (2 sets x 12)
 
Unfortunately I have been sick for a few days now...sunday was the worse day:hypnotized:...However i started do hit the gym again today...still feeling week but i went thru the motions for about an hour to get my system back on track. This is what i did:

Close Grip pulldowns 3 sets x 15
HS low Rows 3 sets x 15
Machine pull overs 3 sets x 15
HS High Rows 2 sets x 12

HS Chest press 3 sets x 15
Bodyweight Dips x 3 sets x 12
Machine flys 3 sets x 12

Cable Side lateral raises 3 sets x 15
Rear Delt Machine 3 sets x 15

Tris cable ext 3 sets x 15
Preacher Curl machine 3 sets x 15

Cardio 15 mins

I hope to feel better tomorrow.
 
I'm back on track

Finally after a tough week and im back on track...I was doing so well 2 wks ago and then and i got sick.... IT sucks but things like this happens. However I did my best to train while i was sick...i ended up training 3 times last week.

On the other hand, today i started to feel stronger in the gym so i pushed myself harder than last week...i managed to go heavy on my rows and presses..

1. HS high rows (holding contraction for 2 secs)
4 plates + 25 x 5 reps x 4 sets

2.DB rows (with deadstops)
125's x 10 x 3 sets

3. HS pullovers
200 x 12 x 3 sets

4. inc DB press
110's x 5 x 4 sets (holding streched position for 1-2 secs)

5. Weighted dips
50 attached x 10 x 3 sets

6. Cable flys
3 sets x 15

7. Machine side laterals
3 sets x 15

8. Rear Delt
3 sets x 15

9. Tris ext
3 sets x 15

10.bis curls
3 sets x 15

My strenght is coming back and i feel that this is the begining of a great week.
 
fmoncas said:
VIDEO from this weekend leg workout. This was a new PR (315x20) for me!

Invalid Link Removed
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Great stuff on the PR! :)

~Rosie~
 
HAPPY BIRTHDAY :party:
 
Thanks Guys! I think that i gained like 5 lbs after my b-day celebration ;)...now its time to get back to my numbers..thanks once again
 
fmoncas said:
Thanks Guys! I think that i gained like 5 lbs after my b-day celebration ;)...now its time to get back to my numbers..thanks once again
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No worries and you're welcome :)

Back on track - I am there as well now. Finally!

~Rosie~
 
After my b-day HUGE eating rampage (PIC) i ended up gaining several lbs of fat/water but i went back to my macros on monday and now i am feeling that i am back to were i was before...Still 2-3 months away before starting my real diet so im ok as far as my goal is concerned... my goal is to start my diet as lean as i can in order to experiment and see if it makes a difference as far as muscle retention, Strenght and they way i feel during my prep.

On the other hand, I had a great Workout Yesterday...I trained my arms and delts and sice my front delt was a little sore i decided to change things up a little and this is what i did:

1. Rear Delt machine 3 sets x 15
2. Rear Delt Cable (inclined) 3 sets x 15
3. Side LAteral Raises (incline bench) - 3 sets
4. Heavy DB Lateral Swings - 3 sets
5. Overhead DB PRess - 3 sets
6. Side Lateral MAchine 3 sets
7. REar delt with Dbs - 3 sets

Basically what i did was to start with the rear delt, then moving on to the side and ending with the front and back. I have never done this split before but i like the fact that my rear and side delts got more volume/work (double) than the front that is more developed and yesterdat was pretty sore from my presses.

As far as bis and tris i hit them hard but i did my typical workout 4 exe each with lighther weights and lots of reps to increase the TUT.


Finally a pic from my b-day celebration...Im sure i had at least 5000 cals - Well I cant do this everyday so i enjoyed to the max ;)
 

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Today Legs...Redemtion!

I had legs scheduled for last friday but i was so tired at the end of the week from work and my training that i end up having a miserable 30 min workout. I tried hard but it was not working...my mind was already thinking about going to bed LOL! Anyway i decided to leave the gym and go home. However its been bothering me since them and today i decided to go hit legs again to redeem myself.

1. BB squats
135x20
225x10
275x10
315x8
315x8
315x8
315x8
315x8

2. Romanian BB Deadlifts (focusing on max strech - Keeping legs/knees locked and going deep until the plates touch the floor)
135x 10
225x10
275x10
315x10
315x10

3. Squat machine (facing the machine)
2pl/side x 8
3pl/side x 8
4pl/side x 8
5pl/side x 8
6pl/side x 8
7pl/side x 8

4. Seated LEg Curls
200x15
200x15
200x15
200x15

5. Standing Calf Raises
4 sets x 12 reps
 

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Your legs look awesome very vascular! I bet that 5000cal meal didn't hurt with the pump/vascularity
 
Back/Chest

HS Low Row
2pl/side x 15
3pl/side x 15
3pl+25/side x 15
3pl+25/side x 15

Seated Cable Rows (1sec contraction)
180 x 15
180 x 15
180 x 15
180 x 15

Seated High Cable Rows (unilateral - 1 sec cont)
200x15
200x15
200x15

Lat Pulldown
3 sets x max reps

Decline DB press
100's x 12
100's x 12
100's x 12
100's x 12

HS wide press
3pl side x 8 + push ups
3pl side x 8 + push ups
3pl side x 8 + push ups

Cable flys
3 sets x 15 reps

Bodyweight Dips + Chest minor dips
15-20 x max reps
15-20 x max reps
15-20 x max reps

Cardio 30 mins
 
Legs Tonight

I was pretty tired from work and my lower back was really sore so squating or deadlifting was out of the question...I decided to hit my legs hard with leg press only. I did a workout that i did back in 09 called the century leg press workout or something like that. To make the story short you have to start with 1plate per side and hit 10 reps and then add another plate per side and increase 10 more reps...then another plate and 10 more reps...in paper looks simple but i was about to pass out during my last set. This is what i managed to do:

Leg press
1 plate per side x 10
2 plates per side x 20
3 plates per side x 30
4 plates per side x 40
5 plates per side x 50
6 plates per side x 60
7 plates per side x 30....my legs were about to explode and i had to stop..maybe next time i try to hit 70 but seems imposible LOL!

Leg curls
180 x 30 reps
180 x 30 reps
180 x 30 reps

Leg Extensions
3 sets x 30 reps (dont remember what weight i used...;(

Standing Calf Raises + Seated Calf Raises superset
3 sets x 15 x 15

Cardio x 25 minutes
 
I really like that modification you did to the century leg press. I find things like that really help keep training "fun" on some days I'm dragging.
 
And awesome job by the way. If I'm reading that right you had 6 plates on each side and did a set of 60 reps? That's insane!
 
Its been a long week for me...but its almost done! ;)

Today I decided to change things up a little with lots of supersets..

Chest/Back

1. HS High Rows + pull ups
4 sets x 10 x 10

2. HS Low Rows + pull ups
4 sets x 10 x 10

3. Pull ups + Straight arm pull downs
4 sets x 10 x 10

4. Flat DB press
5 sets x 10 reps

5. HS press (upper chest) + Push ups
4 sets x 10 x 10

6. Dips + Cable flyes
4 sets x 10 x 10

Im so tired today...but its time to keep moving foward
 
I want to talk today about digestion.... Are you absorving what you eat???

I’m sure that most of us meat heads are eating the rightamount of macros (prots/fats/carbs) to build more muscle…a perfect dietright!!…however let me ask you this…Are you sure that you are absorbing properlywhat you are eating? Well if you are having symptoms like bloating, gas, orother uncomfortable symptoms the answer is probably…No!

If you are in offseason trying to gain mass and eatinglots of calories but you are having digestive issues you are wasting yourmoney, your time and I’m sure that you are stressing your digestive system. Ihave experienced this before…back in 2008 (offseason) I was trying to gainmuscle so I was eating lots and lots of calories and I started to feel all the symptomsthat I described above…however I was stubborn and I had the mentality “no painno gain”…so I work thru it but I made my life miserable for several months….atthe end I reached a bodyweight of 230 lbs but when it was time to get back tocontest shape I ended up weighting the same…the moral of the story is that nomatter how hard you try, how many cals you take or how much pain you cantolerate because if your digestive systemis not working properly you are walking in circles.

After that I became a big fan of DIGESTIVE ENZYMES andPROBIOTICS. They work in both the stomach and intestinal environments, Alsothey help the body to break down fats,proteins and carbs….in addition They are very inexpensive so I have been taking3 pills everyday with my main solid meals. Simple things like this can make abig difference overtime…because at the end it doesn’t matter what you eat if youcan absorb it right!

Also GENOMYX has a great product Called Gut Health… thelatest in probiotic technology. Containing a specialized force of complementaryprobiotic strains, it also helps contribute to optimized nutrientabsorption, protection against foodborne/environmental pathogens, prevention ofbowel irritation/inflammation etc….It is also very affordable so i'll be taking this from now on...... When it comes to supplements I like to keep thing simple..Albert Einstein said "When the solution is simple, God is answering" So i dont waste my money on the next NO-Cr@p or the supp that promise to make you gain 10lbs of muscle..just keep things simple, cover the basics and make your your body is running smoothly and time will take care of the rest

Keep training hard and smart
 
Your post is so true. Years back when I first got serious into training I thought the new fad supplement was going to be the answer. I spent so much time looking into supplements, when honestly I should have been reading about diets. About 5 years back I was given some good direction regarding priorities, and I have not looked back. Sticking to the basics has changed my entire lifestyle as well as my approach to fitness. It has made all the difference in the world in my opinion.
 
MM11 said:
Your post is so true. Years back when I first got serious into training I thought the new fad supplement was going to be the answer. I spent so much time looking into supplements, when honestly I should have been reading about diets. About 5 years back I was given some good direction regarding priorities, and I have not looked back. Sticking to the basics has changed my entire lifestyle as well as my approach to fitness. It has made all the difference in the world in my opinion.
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Im glad and im sure that if you keep that direction you will end up achieving your fitness goals! keep it up brother
 
I Have been taking a few days off...normally i never do it but i have been killing myself while at the gym, working really hard at the office (11hr/days), eating the same tasteless and boring foods, counting my cals everyday etc... and because of that i am feeling so tired lately not only physically but mentally...I really need a break. I just want to go to work and then go home and spend some time watching TV, Eat without thinking about calculating cals and making numbers work at the end of the day.

LAter ...go genomyx ;)
 
fmoncas said:
Im glad and im sure that if you keep that direction you will end up achieving your fitness goals! keep it up brother
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Thank you very much! I hope to never reach my fitness goals. My true goal is to alway progress and be the best form of myself (both with fitness and all other aspects of life) though i would not complain If I become as fit as you are!
 
MM11 said:
Thank you very much! I hope to never reach my fitness goals. My true goal is to alway progress and be the best form of myself (both with fitness and all other aspects of life) though i would not complain If I become as fit as you are!
Click to expand...

Great attitud bro! keep it up
 
Update:

I have taken almost 1 week off training/dieting..it was tough to finally make the decision to take time off after training hard for so long..but my body was asking for it badly...Most people dont understand that i train so hard that im always walking a fine line between injuring myself/and keep moving foward...and im almost never pain free...for me there is no sundays off...Saturdays & sundays are just another day. Sometimes my training parthner ask me "why you feel tired..its just monday" ....Well he doesnt know that i have not taken a day off in weeks and that sunday i did an average of 20 sets for calves + my high intensity cardio for 30-35mins. To make the story short a few people have told me that im going to shrink, lose streght, that i am not the same..perhaps lost....All i can say is that its true! I will shrink! I will get weaker, But i know exactly what im doing. Just watch

Today i came across this great piece of avice (from coach/bodybuilder John Meadows, CSCS) that supports what im doing:

"One element of building muscle that intrigues me, is the question of rest, in this case a layoff. Should you take them? If so how often? For how long?

"In my early days as a teenager I trained my whole body pretty much 3-4 times a week. I had a really hard time growing, but I ate so much, I helped my cause a little. As I got older and more developed, I realized that I had to increase intensity and get creative to continue to grow and get to an elite level in terms of muscular hypertrophy. "

"As a I got better at beating the heck out of myself, and not letting my body catch on to what I was doing, I also figured out something else along the way. In sounds cliche but it's true. "

"Sometimes you have to take 1 step back to take 2 forward. "

"I used to take 1 week a year (always after a contest). As the years went by I began taking 2. Now, every year I take 3 weeks off."

"I just finished taking my break and started training again yesterday. Usually the first week I take off, I look the exact same. After the second week, I get a little softer and smaller but nothing major. Then after the 3rd week, something cool happens, my desire to train intensely grows out of control. The passion comes back in spades, and I feel rejuvenated. I do lose another pound or two and get a little smaller yet. Generally speaking I lose about 5 pounds in total, and get softer. "

"Once I start back training, not only does it come back fast, I generally surpass where I was in terms of muscle size, and do it with lower intensity and less volume. Then of course I add in volume and intensity as I move forward. "

"Some thoughts - Most novices don't really need time off. They are not annihilating muscle tissue. They are teaching their nervous sysyem to fire, their muscle to just handle weight without shaking..contract, stetch, and flex a muscle. "

"Intermediates probably at certain points (usually every 12-16 weeks) will do well with a week off. "

"Advanced trainees is where this gets interesting. It is my belief advanced trainees seeking muscle mass should use very logical variations in their training volume and intensity, and also vary the exercises they do for max results. In these cases, after killing it for a while, it's good to take up to 3 weeks off."

Train hard and smart
 
Sometimes you just need to let the body take a break, let everything fully heal, get rid of all possible stresses, then when you're ready get back to beating the **** out of yourself :D

I'm in the novice class so I don't have to which is fine by me :thumbsup:
 
fmoncas said:
I have taken almost 1 week off training/dieting..it was tough to finally make the decision to take time off after training hard for so long..but my body was asking for it badly...Most people dont understand that i train so hard that im always walking a fine line between injuring myself/and keep moving foward...and im almost never pain free...for me there is no sundays off...Saturdays & sundays are just another day. Sometimes my training parthner ask me "why you feel tired..its just monday" ....
Click to expand...

I understand exactly what you mean, Francisco - next week after my photoshoots with Walt Ostarly, I will be taking a week off from resistance training, because I have noticed over the last few weeks that I am getting weaker and fatigued more easily, my body wanting a break, but not being able to have one, because I need to keep going. I used to be like John Meadows - only a single week off a year when I was cycling, but after going through Chronic Fatigue in 2008 and then injuries in 2009-2011, it's been more like a month or more every year thereafter, but when training, it's training hard, only taking that break when FORCED to because of injury, etc., always walking that fine line between extreme and progress. Enjoy your time off - your body will thank you for it when you start training again, and you'll be able to come back better than ever, with little or no loss in mass and/or strength!

~Rosie~
 
Rosie Chee Scott said:
I understand exactly what you mean, Francisco - next week after my photoshoots with Walt Ostarly, I will be taking a week off from resistance training, because I have noticed over the last few weeks that I am getting weaker and fatigued more easily, my body wanting a break, but not being able to have one, because I need to keep going. I used to be like John Meadows - only a single week off a year when I was cycling, but after going through Chronic Fatigue in 2008 and then injuries in 2009-2011, it's been more like a month or more every year thereafter, but when training, it's training hard, only taking that break when FORCED to because of injury, etc., always walking that fine line between extreme and progress. Enjoy your time off - your body will thank you for it when you start training again, and you'll be able to come back better than ever, with little or no loss in mass and/or strength!

~Rosie~
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Rosie, im glad that you are always around and posting here in my log, You are an athlete and you understand what we have to go thru...Training the way we do is not fun, its hard and it is painful,....almost always i feel like a walking zombie the day after a heavy leg session, or upperbody max strenght,..also We work full time jobs, we are hungry all day because of our diets etc...but we keep doing it because this is what we love to do.,...I was feeling extremely tired, my motivation was not there and I realized that a break was a must....and as meadows stated sometimes taking 1 step backwards is what is needed to move foward. Im sure that once i get back to training i will not only get all my muscle/strength back fast but my fire (motivation) will be thru the roof...something that i really need once i start the real diet for my next contest prep. Once again thanks for your support ;)
 
fmoncas said:
Rosie, im glad that you are always around and posting here in my log, You are an athlete and you understand what we have to go thru...Training the way we do is not fun, its hard and it is painful,....almost always i feel like a walking zombie the day after a heavy leg session, or upperbody max strenght,..also We work full time jobs, we are hungry all day because of our diets etc...but we keep doing it because this is what we love to do.,...I was feeling extremely tired, my motivation was not there and I realized that a break was a must....and as meadows stated sometimes taking 1 step backwards is what is needed to move foward. Im sure that once i get back to training i will not only get all my muscle/strength back fast but my fire (motivation) will be thru the roof...something that i really need once i start the real diet for my next contest prep. Once again thanks for your support ;)
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"Not fun...hard and painful..." Definitely - people don't realize that we just do it, period, regardless of HOW we FEEL, because it IS what we do; just because we don't advertise to the world that we're in pain all the time does not mean we're NOT! Yeppers - I know what you mean; the only thing I can't relate to as much is being on a "diet", since I don't diet (even though I "intend" to and manage a few days, maybe a week tops, here and there!), but my training, and yes, working 60-80 hour weeks on top of training and everything else, does make for a busy and exhausting - but very rewarding - lifestyle! Time out is definitely needed sometimes - even though I know it myself, especially with everything my body has been through, sometimes I ignore it and keep pushing, but then my body lets me know in no uncertain terms that it's time for a little "recuperation" (if it gets to that point though, I'm in trouble, which is why I now have a day off all training ONCE a week, and a week off resistance training every few months). You will, I am positive - that time out gives your MIND a chance to recover, as well as your body, and sometimes just being able to live a little without the stress of being "strict" all the time and "on schedule" can make for a nice (and welcome) change of scenery. No worries and you're welcome, Francisco - I'm always here to support you :)

~Rosie~
 
Rosie Chee Scott said:
"Not fun...hard and painful..." Definitely - people don't realize that we just do it, period, regardless of HOW we FEEL, because it IS what we do; just because we don't advertise to the world that we're in pain all the time does not mean we're NOT! Yeppers - I know what you mean; the only thing I can't relate to as much is being on a "diet", since I don't diet (even though I "intend" to and manage a few days, maybe a week tops, here and there!), but my training, and yes, working 60-80 hour weeks on top of training and everything else, does make for a busy and exhausting - but very rewarding - lifestyle! Time out is definitely needed sometimes - even though I know it myself, especially with everything my body has been through, sometimes I ignore it and keep pushing, but then my body lets me know in no uncertain terms that it's time for a little "recuperation" (if it gets to that point though, I'm in trouble, which is why I now have a day off all training ONCE a week, and a week off resistance training every few months). You will, I am positive - that time out gives your MIND a chance to recover, as well as your body, and sometimes just being able to live a little without the stress of being "strict" all the time and "on schedule" can make for a nice (and welcome) change of scenery. No worries and you're welcome, Francisco - I'm always here to support you :)

~Rosie~
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Thanks rosie
 
Break is over...TIME TO DO SOME WORK

After staying away from the gym and my diet for almost 10 days...i feel great and ready for another round. My observations are below:

1. My weight stayed the same despite the fact that i have been living on junk food for a week...HOwever as expected, I look a lot softer than before. I Still have all my cuts and abs but the hardness/vascularity is not the same.

2. My Body feels great, I am not tired anymore...in addition i feel very motivated once again....i want to eat my broccoli, I got so tired of it...that 2 weeks ago i didnt want to even smell it LOL!...now I already had 1/2 lb today and im going for my second 1/2 lb serving later tonight ;)

3. As far as strenght is concerned...i dont know yet because I'll be increasing the weight slowly starting with 70%(today)
But i am sure i lost some strenght and mass...however i will get it back pretty soon...love muscle memory .

Training:
Today Upperbody
3 Back Exes
3 Chest Exes
2 DElt exes
1 Bis
1 Tris
Cardio 20 mins



3.
 
Great to have you back! I understand what you mean sometimes you need a break mentally and physically. I got so sick of tuna and cottage cheese (part of my daily diet) I took a few days of eating like a normal American. I was actually excited to get back to the grind I just needed to mentally reset.

You do have to Live your Life sometime!
 
MM11 said:
Great to have you back! I understand what you mean sometimes you need a break mentally and physically. I got so sick of tuna and cottage cheese (part of my daily diet) I took a few days of eating like a normal American. I was actually excited to get back to the grind I just needed to mentally reset.

You do have to Live your Life sometime!
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Thanks bro...it was just a small planned break ;) a step backwards to make 2 steps foward ;)
 
LEGS (70%)

Great and Refreshing workout.

1. Floor DEads (70)
135x15
185x15
225x10
275x5
315x5
315x5
315x5

2. Hack Squats (3 seconds negative - with Deadstops)
3 plates/side x 6
3 plates/side x 6
3 plates/side x 6
3 plates/side x 6

3. Leg press (3 sec negatives) aprox 70%

5 plates/side x 15
5 plates/side x 15
5 Plates/side x 15
5 plates/side x 15

4. Leg curls 70%
4 set x 12 reps

5. Adductors 70%
3 sets x 12

Cardio 20 min
 
Saturday:

My wife was working sat so instead of staying home alone...i hit the gym twice. Invalid Link Removed

Morining workout : Was a light chest/back workout....I focused on pumping blood into the muscles to improve recovery and remove waste but i kept my intensity low to avoid any additional stress to the CNS.

*Genomyx Protocol before and after the workout - to improve recovery rate

1. HS Chest press 3 sets
2. DB Incline Press 3 sets
3. Bodyweight dips 3 sets

4. Pull ups 3 sets
5. HS high rows 3 sets
6. HS Pull over machine 3 sets

7. Cardio 15 minutes

Night workout: I hit DElts and harms hard but i kept my intensity around 70% as scheduled.... aprox 3 sets per exe


*Genomyx Protocol before and after the workout - to improve recovery rate

1. HS delt Press
2. DB side laterals
3. Cable laterals
4. Rear delt cable
5. Tris ext
6. Tris skull crushers
7. Dip machine
8. Incline DB bis curls
9. Bar bis curls
10. PReacher curls
 
Finally i have some time to seat in front of the computer to log my workouts...After my break the intensity of my workouts are getting back to normal...im still increasing the weights everyweek so i am expecting to reach 100% later this month...and after that its time to break some PRs!

I did legs last night...Great workout overall.

1. Sumo Deadlifts
135x10
185x10
225x10
275x10
315x10
365x5
365x5
365x5 Next week i will add 20lb and i will do 3 working sets

2. Hack Squats - 3 sec negative with deadstops...all the way down! no half way bullsh!$% ;)
3 plates + 10 per side x 8
3 plates + 10 per side x 8
3 plates + 10 per side x 8
3 plates + 10 per side x 8

3. LEg press
5pl/side x 12
6pl/side x 12
7pl/side x 12
8pl/side x 12
8pl/side x 12
8pl/side x 12

4. Leg curls
4 sets x 12

5. Adductors
3 sets x 15

Cardio 25 mins
 
Happy new year Guys!

I just wanted to share an old video...from when i was training full contact Karate ;) My Good Friend & Sensei Mr. Rodolf Baez (in my opinion the best sensei in Nicaragua) sent me this video.

Im featured in sec 8 (pic), sec 28 (Right/red mask), sec 30 (Right/white mask), Sec 32, (left/white mask) SEc 35 (right white mask) ..........and finally on min 1:03 Right White mask..finishing the fight with a knock out ;)

Hope you like it
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fmoncas said:
Happy new year Guys!

I just wanted to share an old video...from when i was training full contact Karate ;) My Good Friend & Sensei Mr. Rodolf Baez (in my opinion the best sensei in Nicaragua) sent me this video.

Im featured in sec 8 (pic), sec 28 (Right/red mask), sec 30 (Right/white mask), Sec 32, (left/white mask) SEc 35 (right white mask) ..........and finally on min 1:03 Right White mask..finishing the fight with a knock out ;)

Hope you like it
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Sick Video! looks brutal, good job!
 
Sorry for the lack of updates guys...its been a long week! after the holidays is back to work, work and more work! at the office is back to normal..working 50's/wk..;( as far as the gym...... im also back training 6-7 days/week....so i ended up super tired yesterday. Today i have been sleeping all day...i just got out of bed to eat and go to the gym... im hoping to do the same tomorroW...i need to be rested for next week because im increasing my intensity and my weights.

As far as my diet is concerned...im hitting my numbers like a machine...Contest prep is around the corner once again and i cant wait to hit the stage...i will be taking around 20wks to be ready for my first show of the year...this time im starting leaner than last year so i hope to be able to get ready early and increase my calories up to the shows...im really exited because this is something the ive never done before.

Later ...go genomyx ;)
 
fmoncas said:
As far as my diet is concerned...im hitting my numbers like a machine...Contest prep is around the corner once again and i cant wait to hit the stage...i will be taking around 20wks to be ready for my first show of the year...this time im starting leaner than last year so i hope to be able to get ready early and increase my calories up to the shows...im really exited because this is something the ive never done before.
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You'll do fine, Francisco :) You have this, you know it!

~Rosie~
 
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Trashed legs the other day...awesome workout but i ended up feeling like a zombie for two days. hams were sore for 3 days ouch

1. Straight leg deadlifts - Deep until plates touch the flood - 2-3 sec negatives
225x10
275x10
315x8
315x8
315x8

2. Hack squats - ass to the grass with 1 sec deadstops
4pl/side x 8
4pl/side x 8
4pl/side x 8
4pl/side x 8

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

4. Glute ham raises
5 sets x 5 reps

5. Seated leg curls
3 sets x 12

6. Adductors
3 sets x 12

Cardio 15 mins
 
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