JoHNnyNuTZ
Well-known member
NIce job bro. If it makes you feel better, your quads looked wicked crazy compared to rodney. But hellava job dude!!!
Francisco Montealegre - Genomyx Sponsored Athelete
- Thread starter JakeVendetta
- Start date
fmoncas
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thanks for stoping by bro!
fmoncas
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fmoncas
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fmoncas
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Update. I am leaving to Miami for my photo shoot tomorrow and i will be back Sunday…I will try to bring back some pics. As far as Training is concerned i have been going light on my workouts. The objective of this phase is to: 1). Let my body recover a little bit (small pains) before i start the hardcore training once again in a few weeks..2) I also want to de-condition myself in order to make my body respond once again once I re-sume my training. I am trying to lose strength and endurance on purpose to make this happens and keep making progress.
Finally this will be opening Workout split for this offseason. (Duration 8-12 weeks)
Day1: Upper-body Strength
Day2: Lower-Body Maintenance
Day3: Upper-Body Active Recovery
Day4: Cardio/Rest
Day5: Lower-Body
Day6: Upper-Body Hypertrophy
Day7: Cardio/Rest
Supplementation:
I will also be using GENOMYX PROTOCOL (3 times per day) To help me to Recover from this Craziness! I will be using 1 scoop in between my meals and 1 scoop immediately after my workouts..I am really excited about using this product because its loaded with L-Leucine, Beta Alanine, L-Carnitine among other great ingredients. Last year when I did this split I had a hard time recovering from it but I am hoping that this product will do the trick. Its time to GROW!! And make improvements for next season!! SO LETS DO IT!!!!:afro:
Finally this will be opening Workout split for this offseason. (Duration 8-12 weeks)
Day1: Upper-body Strength
Day2: Lower-Body Maintenance
Day3: Upper-Body Active Recovery
Day4: Cardio/Rest
Day5: Lower-Body
Day6: Upper-Body Hypertrophy
Day7: Cardio/Rest
Supplementation:
I will also be using GENOMYX PROTOCOL (3 times per day) To help me to Recover from this Craziness! I will be using 1 scoop in between my meals and 1 scoop immediately after my workouts..I am really excited about using this product because its loaded with L-Leucine, Beta Alanine, L-Carnitine among other great ingredients. Last year when I did this split I had a hard time recovering from it but I am hoping that this product will do the trick. Its time to GROW!! And make improvements for next season!! SO LETS DO IT!!!!:afro:
fmoncas
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Thanks bro!
fmoncas
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Finally i am back from Miami...the photoshoot was great! But the best thing was the fact that i was able to schedule this travel based on my wedding anniversary (Friday) and my wife's birthday (Saturday). So right after the shoot on friday morning we celebrated for the next 2 days!!! We ate out a lot and Party a lot (no drinks for me LOL!) but i have been eating everything in sight for the last 3 days LOL! well we live only once and this year we celebrated our 5th anyversary...
i have a ton of pics and i will try to post a few later today
i have a ton of pics and i will try to post a few later today
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JakeVendetta
Board Sponsor
Sounds like the photoshoot went well. Congratulations to you and your wife.
fmoncas
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Happy anyversary to you both. Glad the photoshoot went well. looking forward to seeing those pics. Miami is fun thats all Im going to say about thatGood to see you relaxing and taking some time with the wife.
Thanks bro..i really appreciate it...we had a great time! and all the ton of water that i am holding now was worth it LOL! now its Time to get back to where i was and start my offseason. Thanks once again for taking the time to post your congrats
fmoncas
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Thanks brother....Eating everything is sight for 3 days straight is priceless LOL!..i got crazy! from pizza to ice cream! and everything in between... i would say that i ate around 6000 cals/day!!!! just to give u an idea i got stomach ache friday and saturday night LOL!...
Now my mind is ready to the clean hardcore offseason diet!!....
fmoncas
Board Sponsor
As I promised i will post a few more pics from my travel to south beach miami....these pics were taken thursday night while doing a light circuit workout the night before the photoshoot....I was still in top shape....
Something interesting that i noted was that despite the fact that i was running on low carbs for 5 days straight i was looking full and hard!....i recall that i was taking around 150-160g, sodium a little high 2.5g aprox and i was drinking 2 galls of water....i will try to experiment with this..and somehow try to incorporate it to my peak week protocol next time. Well will see..
Something interesting that i noted was that despite the fact that i was running on low carbs for 5 days straight i was looking full and hard!....i recall that i was taking around 150-160g, sodium a little high 2.5g aprox and i was drinking 2 galls of water....i will try to experiment with this..and somehow try to incorporate it to my peak week protocol next time. Well will see..
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fmoncas
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Thanks brother!
fmoncas
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I took monday and tuesday off from training...my right biseps was feeling a little sore..so i decided to let it rest a little more. I will re-sume my training today but i will be going light...just to pump some blood into the muscles and induce recovery. On monday i will start my new program and again its going to take 2 weeks to get back to the heavy stuff....Since i have de-conditioned myself on porpuse i need to let my body get used to the new training before i can go all out.
finally a few more pics from the beach....South beach is incredible and a lot of fun....Restaurants, bars and clubs are everywhere! after a long diet i felt like a kid on a candy store!! i wanted to eat and try everything LOL!....we walk a lot during the day so that made me feel better
finally a few more pics from the beach....South beach is incredible and a lot of fun....Restaurants, bars and clubs are everywhere! after a long diet i felt like a kid on a candy store!! i wanted to eat and try everything LOL!....we walk a lot during the day so that made me feel better
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fmoncas
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fmoncas
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training is going well...i have not started my new program yet.! i will start monday and i cant wait LOL!...
This week i have been doing circuit training...to prep my body for next week but honestly i am sore all over LOL! i never thought that a light 40-45 minute cont circuit would cause this kind of soreness...well i love it, but i better slow down to be fresh for next week
bellow is my split for this week
1. Upperbody circuit (45 min - 1-2 exe for each body part x 20 reps) No rest
2. Lowerbody Circuit (45 min) - 1-2 exe for each body part x 20 reps) No rest
3. Cardio
4. Repeat
This week i have been doing circuit training...to prep my body for next week but honestly i am sore all over LOL! i never thought that a light 40-45 minute cont circuit would cause this kind of soreness...well i love it, but i better slow down to be fresh for next week
bellow is my split for this week
1. Upperbody circuit (45 min - 1-2 exe for each body part x 20 reps) No rest
2. Lowerbody Circuit (45 min) - 1-2 exe for each body part x 20 reps) No rest
3. Cardio
4. Repeat
fmoncas
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Yesterday was Cardio day for me! I have been doing cardio at the gym but it gets Xtremely boring!! and these stupid machines are making my knees feel bad...so i decided to go to a field and do some sprinting.
15 sprints + 45 minutes of medium intensity cardio
Quads/Hams/glutes are sore today!
15 sprints + 45 minutes of medium intensity cardio
Quads/Hams/glutes are sore today!
fmoncas
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yeah bro the treadmill is the worse! I like doing intervals on the elliptical because i can keep my mind busy and i the time feels like moves faster however that machine is giving me problems. my knees feels sore..not sure what it is (the angle or the machine itself) but i will stop doing these for a while just in case. As far as swiming i have been thinking about it too...perhaps today i will give it a go
my calves are sooo soreee!! from sprinting that i can barely walk straight LOL! so swiming perhaps is the answer to burn a ton of cals and still let my lower body to recover....
fmoncas
Board Sponsor
Awesome option as well thanks bro!
fmoncas
Board Sponsor
Yesterday i did my last upperbody circuit workout of the week!...this thing is a killer...i did 45 minutes strainght (no rest) and the pump was insane!..i love it but this is the last one...next monday the real program starts..... the circuit is bellow:
1. Close Grip Pulldowns 15-20 reps
2. Bodyweight Dips 15-20 reps
3. Machine Rows 15-20 reps
4. Free motion Chest Flyes 15-20 reps
5. Delt Presses 15-20 reps
6. Side lateral machine 15-20 reps
7. Rear Delt Cable 15-20 reps
8. Tris cable extensions 15-20 reps
9. Bis curls 15-20 reps
10. REPEAT until time runs out!
On the BAD SIDE! yesterday my wife had the day off so we went shopping (i needed a calorie/hr monitor...anyways after that she wanted to eat something so we went to this little bistro at the mall....i was so hungry and feeling so drained from the circuit that she offered me a bite or two from her sandwich....OH bad idea...The tiger was awaken now:firedevil:...i got soooo hungry that i felt bad LOL! and she said "perhaps you should eat something out of you diet today" ..."perhaps an steak and a sweet potato" "you are not competing anymore and you should treat yoursefl once in a while" i thought about it for asecond and i told her :yup:OK! ....well in the back of my mind i knew that going to a restaurant feeling very hungry was bad idea but i decided not to listen!! well now you can imagine how the story ends...i ate a ton!!! you know those 2 x $25 deals on TV! We got that FOR ME!!!!! LOL! :tongue2:
After my crazy day with the food........... swiming will be a great option to burn a ton of calories today...perhaps its gonna make me feel beter about cheating on my plan LOL!
1. Close Grip Pulldowns 15-20 reps
2. Bodyweight Dips 15-20 reps
3. Machine Rows 15-20 reps
4. Free motion Chest Flyes 15-20 reps
5. Delt Presses 15-20 reps
6. Side lateral machine 15-20 reps
7. Rear Delt Cable 15-20 reps
8. Tris cable extensions 15-20 reps
9. Bis curls 15-20 reps
10. REPEAT until time runs out!
On the BAD SIDE! yesterday my wife had the day off so we went shopping (i needed a calorie/hr monitor...anyways after that she wanted to eat something so we went to this little bistro at the mall....i was so hungry and feeling so drained from the circuit that she offered me a bite or two from her sandwich....OH bad idea...The tiger was awaken now:firedevil:...i got soooo hungry that i felt bad LOL! and she said "perhaps you should eat something out of you diet today" ..."perhaps an steak and a sweet potato" "you are not competing anymore and you should treat yoursefl once in a while" i thought about it for asecond and i told her :yup:OK! ....well in the back of my mind i knew that going to a restaurant feeling very hungry was bad idea but i decided not to listen!! well now you can imagine how the story ends...i ate a ton!!! you know those 2 x $25 deals on TV! We got that FOR ME!!!!! LOL! :tongue2:
After my crazy day with the food........... swiming will be a great option to burn a ton of calories today...perhaps its gonna make me feel beter about cheating on my plan LOL!
fmoncas
Board Sponsor
Yesterday i did cardio only....i am bored from the stupid threadmill and the elilliptical is causing me some issues with my knees (perhaps i have used that damn machine so much that i am causing little overuse injuries on my knees) Anyways i decided to swim and WOW i love it...it feels like some kind of high intensity cardio training...my HR was going crazy LOL!...so i decided to treat it as interval training. I did 2 pools and then i rested 30 secs and then repeat.
In summary
1. Total time 45-50 minutes
2. 50 Pools
3. 660 calories burned
Next time i will try to break my record! we will see
Thanks to Genomyx for suggesting it
In summary
1. Total time 45-50 minutes
2. 50 Pools
3. 660 calories burned
Next time i will try to break my record! we will see
Thanks to Genomyx for suggesting it
Rosie Chee
The Female Terminator
Swimming is definitely a workout! Makes a nice change - you feel it the next day - from "regular" cardio
fmoncas
Board Sponsor
Swimming is definitely a workout! Makes a nice change - you feel it the next day - from "regular" cardio
yeah swiming was awesome...i loved the fact that my hr was going crazy LOL! and that i burned a ton of cals....so i can afford to eat my :burger: sometimes LOL!
fmoncas
Board Sponsor
Time to get Serious!! Offseason training started yesterday....As many of you know after my last contest i have been de-conditioning myself and going light in the gym. After 3 weeks of light work and circuits i started yesterday w/the new program split (posted on previous pages) and as expected it was hard to push thru despite the fact that i am only starting the Load-phase. I havent done this split in a year and it is very demanding but there is no time for excuses and get things done!
A lot of people that will read its going to think that i am overtraining...but i am not....i got good results from this before and this wont be the exception. I am a risk taker and i love to think outside the box and try things that i havent done before. This time i wont make the same mistakes that i made last year when i did this split for the first time while i was experiementing with it...but this time i will push harder..hopefully improving my workcapacity a little more and gaining a little muscle in the process....ok nuff talk
Phase 1 (Re-Load Phase)
Upperbody Max Strenght
Slowly i will start to re-load to ensure that my body (muscle/soft tissue) can build tolerance and endurance to the frequency. This will take around 3-4 weeks then i will try to break my old records. I dont use % anymore because i do this by feel...i will be adjusting the weights according to how i feel and i may change the exercises as well on the process based on minor pains that may occur. I like to think that my program is a living thing always changing and adapting to my body...i dont like fixed programs
AM WORKOUT - Warm up sets are not included
1. Close Grip Pulldowns 3x5
2. HS High Rows 3x5
3. DB Rows 3x5
4. HS Low Rows 3x5
5. Low Incline Bench Press 3x5
6. Weighted Dips 3x 5
7. Machine Flyes 3x5
Cardio 15 minutes
PM WORKOUT - Warm up sets are not included
1. HS Delt Press 3x5
2. Cisco's Laterals & Press 3 x 5
3. Side Lateral Machine 3x10
4. Rear DElt Cable 3 x 10
5. Rear DElt machine 3x10
6. Cable Tris ext 3 x 8
7. Close Grip Tris press 3 x 8
8. Preacher Curls 3x 15
9. Abs 4 x 50
10. Neck 3 x 15
Cardio 15 mins
A lot of people that will read its going to think that i am overtraining...but i am not....i got good results from this before and this wont be the exception. I am a risk taker and i love to think outside the box and try things that i havent done before. This time i wont make the same mistakes that i made last year when i did this split for the first time while i was experiementing with it...but this time i will push harder..hopefully improving my workcapacity a little more and gaining a little muscle in the process....ok nuff talk
Phase 1 (Re-Load Phase)
Upperbody Max Strenght
Slowly i will start to re-load to ensure that my body (muscle/soft tissue) can build tolerance and endurance to the frequency. This will take around 3-4 weeks then i will try to break my old records. I dont use % anymore because i do this by feel...i will be adjusting the weights according to how i feel and i may change the exercises as well on the process based on minor pains that may occur. I like to think that my program is a living thing always changing and adapting to my body...i dont like fixed programs
AM WORKOUT - Warm up sets are not included
1. Close Grip Pulldowns 3x5
2. HS High Rows 3x5
3. DB Rows 3x5
4. HS Low Rows 3x5
5. Low Incline Bench Press 3x5
6. Weighted Dips 3x 5
7. Machine Flyes 3x5
Cardio 15 minutes
PM WORKOUT - Warm up sets are not included
1. HS Delt Press 3x5
2. Cisco's Laterals & Press 3 x 5
3. Side Lateral Machine 3x10
4. Rear DElt Cable 3 x 10
5. Rear DElt machine 3x10
6. Cable Tris ext 3 x 8
7. Close Grip Tris press 3 x 8
8. Preacher Curls 3x 15
9. Abs 4 x 50
10. Neck 3 x 15
Cardio 15 mins
Rosie Chee
The Female Terminator
No one knows your body like you do - as long as you know it works, then to hell with everyone else and what they think. Taking risks and doing things you've never done before is a GOOD thing - sometimes we need that change or to experiment, because there might be something out there that works better for us, or we don't react the way we usually would for something that used to work for us and have to find another way of achieving what we want. Go for it, and don't let anyone tell you otherwise (or just ignore them; that's what I do - or shut them down).
fmoncas
Board Sponsor
fmoncas
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Lower Body Re-Load Phase
I am attempting to squat again. I havent squated in around 2 years due to injuries in my back. However i will be squating using a wide stance to change the movement and to improve my inner leg development. also I am using a 3/0/1 tempo to control each rep and avoid any accidents.
AM Workout
1. Deadlifts
2. Leg Presses
3. Wide Stance Squats
4. Seated Leg Curls
5. Lying Leg Curls
6. Adductor machine
7. Standing Calf Raises
8. Seated Calf Ext
PM Workout
Swiming : 30 minutes - 30 pools
I am attempting to squat again. I havent squated in around 2 years due to injuries in my back. However i will be squating using a wide stance to change the movement and to improve my inner leg development. also I am using a 3/0/1 tempo to control each rep and avoid any accidents.
AM Workout
1. Deadlifts
2. Leg Presses
3. Wide Stance Squats
4. Seated Leg Curls
5. Lying Leg Curls
6. Adductor machine
7. Standing Calf Raises
8. Seated Calf Ext
PM Workout
Swiming : 30 minutes - 30 pools
fmoncas
Board Sponsor
Wednesday: Upperbody (Active Recovery) Good workout, very refreshing...Then at night i went back to the gym and i hit cardio for an hour...i was feeling good so i decided to take advantage
Thurday: Cardio day only...I went outside for a long walk in the afternoon with my wife.
Friday: Upperbody (Hyper): I kill chest and back...Great workout overall, however my right bis is still bothering me. I hurt it while i was pumping up during my last contest (backstage) at that time felt like nothing but now it is becoming a little problem. I need to find a way to slow down or work find a way to work around it
Thurday: Cardio day only...I went outside for a long walk in the afternoon with my wife.
Friday: Upperbody (Hyper): I kill chest and back...Great workout overall, however my right bis is still bothering me. I hurt it while i was pumping up during my last contest (backstage) at that time felt like nothing but now it is becoming a little problem. I need to find a way to slow down or work find a way to work around it
fmoncas
Board Sponsor
Thanks Armando! i really appreciate all the support....i will do what you say...it is better to be safe than sorry!!!. Sometimes i want to run to get back to full speed as far as my workouts are concern but i need to be patient and let things happen. I think that i wont be doing biceps for a few weeks and also i will stop doing deads just to be safe.
I am really exited about starting PRotocol..! thanks brother
fmoncas
Board Sponsor
Yesterday was my second Leg Workout of the week. It was short but intense..my legs were a little sore from tuesday and i didnt want to push to hard specially now that i am trying to get my body used the hard workouts again.
1. Romanian Deadlifts (6 sets)
2. Leg presses - 1 minute straight no rest (5 sets)
3. Leg Curls superset - 1 leg up / 1 leg up 2 leg down / 2 legs up ( 3 sets)
4. Cardio - 30 minutes
As far as today: I dont really have nothing to report about my workouts...i have schedule to do cardio in the afternoon. I am not sure if i am going to do sprints, swiming or cardio on a machine..etc
On the other hand today its my b-day! i am getting old!!! and i decided to treat my self with a great breakfast!!! the way it should be...So i wake up early and went with my wife to this restaurant and i had Cinamon/Chocolate chip Pankakes and a huge Omelete with ham, bacon, sausage, mushrooms, peppers, a blend of cheeses...hashbrowns!! coffe....the whole deal...Awesome breakfasT...i dont recall having this type of breakfast in a couple of years LOL!...
And i still have one more whish before this days ends....Baskin Robins...i love ice cream!!
1. Romanian Deadlifts (6 sets)
2. Leg presses - 1 minute straight no rest (5 sets)
3. Leg Curls superset - 1 leg up / 1 leg up 2 leg down / 2 legs up ( 3 sets)
4. Cardio - 30 minutes
As far as today: I dont really have nothing to report about my workouts...i have schedule to do cardio in the afternoon. I am not sure if i am going to do sprints, swiming or cardio on a machine..etc
On the other hand today its my b-day! i am getting old!!! and i decided to treat my self with a great breakfast!!! the way it should be...So i wake up early and went with my wife to this restaurant and i had Cinamon/Chocolate chip Pankakes
and a huge Omelete with ham, bacon, sausage, mushrooms, peppers, a blend of cheeses...hashbrowns!! coffe....the whole deal...Awesome breakfasT...i dont recall having this type of breakfast in a couple of years LOL!...And i still have one more whish before this days ends....Baskin Robins
...i love ice cream!!
fmoncas
Board Sponsor
Cardio day + Calves! ...I burned a ton of calories today,
Standing Calf Raises 8 sets
Seated Calf Raises 8 sets
Kettlebell Swings 20 minutes Intervals ( 30 swings/30 secs rest/Repeat)
Slow paced Cardio (bpm 130-140) : 30 minutes
Total Calories Burned: +1000
After my training i went home took a shower and drank a protein shake.... then i went to Baskin robbins to have my final treat on my b-day LOL! At least i am sure that some of the carbs would be put to work:biggthumpup:
Standing Calf Raises 8 sets
Seated Calf Raises 8 sets
Kettlebell Swings 20 minutes Intervals ( 30 swings/30 secs rest/Repeat)
Slow paced Cardio (bpm 130-140) : 30 minutes
Total Calories Burned: +1000
After my training i went home took a shower and drank a protein shake.... then i went to Baskin robbins to have my final treat on my b-day LOL! At least i am sure that some of the carbs would be put to work:biggthumpup:
fmoncas
Board Sponsor
Yesterday: Upper Body Max Strenth (Still RE-Loading)
AM Workout: 1. Close Grip pull downs (sets of 5)
2. BD Rows (sets of 5)
3. HS high Rows (Sets of 5)
4. Speed Straight Arm pull downs (Sets x 10)
5. Low Incline DB press (sets Of 5)
6. HS horiz PRess (sets x 5)
7. Weighted Dips (sets x 5
8. Flys machine Sets x 10
Cardio: 15 minutes- JUMP ROPe + BURPEES: This thing is a killer..i was breathing pretty heavy...love it ....50 revolutions of rope jumping, then drop the rope and perform two burpees Next, do 50 revolutions and four burpees. Then, it's 50 revolutions and six burpees. Keep adding two burpees each time until you each 10..then repeat.
PM Workout:
1. Side Laterals
2. Rear Delt machine
3. REar DElt DB rows
4. Cable Tris Ext
5. DB kick backs
6. Dip machine focusing on tris
7. no bis...i am nursing a little injury now
Cardio: 20 minutes - Elliptical
AM Workout: 1. Close Grip pull downs (sets of 5)
2. BD Rows (sets of 5)
3. HS high Rows (Sets of 5)
4. Speed Straight Arm pull downs (Sets x 10)
5. Low Incline DB press (sets Of 5)
6. HS horiz PRess (sets x 5)
7. Weighted Dips (sets x 5
8. Flys machine Sets x 10
Cardio: 15 minutes- JUMP ROPe + BURPEES: This thing is a killer..i was breathing pretty heavy...love it ....50 revolutions of rope jumping, then drop the rope and perform two burpees Next, do 50 revolutions and four burpees. Then, it's 50 revolutions and six burpees. Keep adding two burpees each time until you each 10..then repeat.
PM Workout:
1. Side Laterals
2. Rear Delt machine
3. REar DElt DB rows
4. Cable Tris Ext
5. DB kick backs
6. Dip machine focusing on tris
7. no bis...i am nursing a little injury now
Cardio: 20 minutes - Elliptical
fmoncas
Board Sponsor
Yesterday: Upperbody Active Recovery
1. Close grip Pull downs - 3x15-20
2. Hs High Rows - 3x15-20
3. HS Low Rows - 3x15-20
4. Straigh arm pull down - 3x15-20
5. HS Horiz Bench press - 3x15-20
6. Dips - 3x15-20
7. Cable Flyes - 3x15-20
8. DB Delt Press - 3x15-20
9. DB side Laterals - 3x15-20
10. Rear DElt machine ext - 3x15-20
11. Rope Tris ext - 3x15-20
12. Bis preacher curls - 3x15-20
Cardio: 15 minutes- JUMP ROPe + BURPEES: ....50 revolutions of rope jumping, then drop the rope and perform two burpees Next, do 50 revolutions and four burpees. Then, it's 50 revolutions and six burpees. Keep adding two burpees each time until you each 10..then repeat. ...Burned almost 300 cals in 15 mintes
1. Close grip Pull downs - 3x15-20
2. Hs High Rows - 3x15-20
3. HS Low Rows - 3x15-20
4. Straigh arm pull down - 3x15-20
5. HS Horiz Bench press - 3x15-20
6. Dips - 3x15-20
7. Cable Flyes - 3x15-20
8. DB Delt Press - 3x15-20
9. DB side Laterals - 3x15-20
10. Rear DElt machine ext - 3x15-20
11. Rope Tris ext - 3x15-20
12. Bis preacher curls - 3x15-20
Cardio: 15 minutes- JUMP ROPe + BURPEES: ....50 revolutions of rope jumping, then drop the rope and perform two burpees Next, do 50 revolutions and four burpees. Then, it's 50 revolutions and six burpees. Keep adding two burpees each time until you each 10..then repeat. ...Burned almost 300 cals in 15 mintes
Rosie Chee
The Female Terminator
I might try this on a HIT day - looks fun, not to mention intense, and I need something different to give me a kick in the arse to get back on track :sigh:
fmoncas
Board Sponsor
You will love it Rosie!...i burned almost 300 cals in 15 minutes last time! my HR was going thru the roof!!
Rosie Chee
The Female Terminator
Do you just do this TWICE, or keep repeating until you've completed ~15 minutes worth of exercise (i.e. one "round" of this took me four minutes, so I would repeat 4-5 times to make for 15-20 minutes of cardio)? It's definitely interesting, and I do something similar when I do my 1-minute skipping/1-minute boxing or 1-minute skipping/1-minute exercise ("exercise" being plymetrics, calisthenics, etc.) for ~20 minutes re HIT cardio.
fmoncas
Board Sponsor
I keep repeating each cycle until the time runs out. Sometimes i rest a few seconds between the cycles to drink water or catch my breath
fmoncas
Board Sponsor
A little update:
As Far as Training is concerned: Everything is going well...i have been training really hard and my body weight is going up fast...too fast i think! & I don’t like it....I will have to slow down with my food intake to gain a little slower. Also I am having a cheat meal a week and I think that it is not helping LOL!
On the bad side...unfortunately i will have to change my split! I love my 3/week upperbody workouts but my biceps is doing a lot or work and the freq of the work is not letting my right bicep recover from that little injury that i have since my last contest. So i decided that before it becomes something worse i will change my split to let it recover.
I addition: This weekend i had a great time....my good friend mike came to town with his wife to watch the UFC fight. During the day we went to watch a bb.show and then to eat to a steak restaurant…and to my surprise Victor Martinez was there so we took a pic with him! He was looking massive!
As Far as Training is concerned: Everything is going well...i have been training really hard and my body weight is going up fast...too fast i think! & I don’t like it....I will have to slow down with my food intake to gain a little slower. Also I am having a cheat meal a week and I think that it is not helping LOL!
On the bad side...unfortunately i will have to change my split! I love my 3/week upperbody workouts but my biceps is doing a lot or work and the freq of the work is not letting my right bicep recover from that little injury that i have since my last contest. So i decided that before it becomes something worse i will change my split to let it recover.
I addition: This weekend i had a great time....my good friend mike came to town with his wife to watch the UFC fight. During the day we went to watch a bb.show and then to eat to a steak restaurant…and to my surprise Victor Martinez was there so we took a pic with him! He was looking massive!
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fmoncas
Board Sponsor
It was a great fight! and Cain Velasquez deserved the win! my friend mike was going crazy when he won!! He kick lesnar's ass big time LOL! now lesnar can eat his words LOL!
fmoncas
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I am posting a secction from an article Writen by Coach Poliquin...i wish i would have found this years ago! LOL!
These are the reasons why i dont bulk-up anymore. I learned this the hard way LOL! years ago i used to get up to 230 lbs in the offseason and after several attemps to put extra muscle i realized that this nonsense approcah dont work. The body can only grow muscle at a pre-deteminated rate and by overfeeding the only tissue filling the t-shirts will be fat
here we go (from coach poliquin's article)
ANTI-BULKING FACT #1. Bulking-up diet programs won’t produce any more muscle growth than ingesting an ideal amount of nutrients. Sorry, but it’s simply not possible to force additional muscle growth by overfeeding.
ANTI-BULKING FACT #2. Bulking up develops insulin resistance, which makes it harder in the long run to gain muscle. What happens when you bulk up is that carbohydrates will go preferentially to fat stores, not to muscle tissue.
ANTI-BULKING FACT #3. Bulking up will make it harder for you to get leaner because insulin resistance is hard to reverse. The fatter you get, the harder it becomes to get lean. Female bodybuilders learn this fact quickly, as it is considerably harder for women to reach the low body-fat levels required for competition.
ANTI-BULKING FACT #4. The fatter you get, the more aromatase enzyme your body will produce. In the extreme, getting fat could be considered a form of self-castration, as your own testosterone will be converted into the female hormone estrogen and you will suffer many unwanted side effects. If you’re a man and you enjoy wearing a bra, go right ahead and get fatter.
ANTI-BULKING FACT #5. Getting fatter will ramp down the effectiveness of your thyroid hormone production – not a good thing, because thyroid production is essential for fat loss. The fatter your abdominal wall becomes, the less conversion there will be of T4 to T3, the metabolically active form of thyroid.
ANTI-BULKING FACT #6. The lower your percentage of body fat, the better your body becomes at nutrient partitioning. This means individuals with low body fat are more effective at storing the ingested nutrients in the muscle (as muscle tissue or glycogen) or in the liver (as glycogen) and less effective at storing nutrients as body fat. To put it in simpler terms, leaner individuals can eat more nutrients without gaining fat.
ANTI-BULKING FACT #7. The idea that “a calorie is a calorie” is a bunch of bunk. Calories from sweet potatoes are great for building muscle; calories from beer are not. For that matter, getting fat increases the risk of dying from any cause, even terrorist attacks. I’m serious – you’re a bigger target and you can’t get out of danger as fast.
These are the reasons why i dont bulk-up anymore. I learned this the hard way LOL! years ago i used to get up to 230 lbs in the offseason and after several attemps to put extra muscle i realized that this nonsense approcah dont work. The body can only grow muscle at a pre-deteminated rate and by overfeeding the only tissue filling the t-shirts will be fat
here we go (from coach poliquin's article)
ANTI-BULKING FACT #1. Bulking-up diet programs won’t produce any more muscle growth than ingesting an ideal amount of nutrients. Sorry, but it’s simply not possible to force additional muscle growth by overfeeding.
ANTI-BULKING FACT #2. Bulking up develops insulin resistance, which makes it harder in the long run to gain muscle. What happens when you bulk up is that carbohydrates will go preferentially to fat stores, not to muscle tissue.
ANTI-BULKING FACT #3. Bulking up will make it harder for you to get leaner because insulin resistance is hard to reverse. The fatter you get, the harder it becomes to get lean. Female bodybuilders learn this fact quickly, as it is considerably harder for women to reach the low body-fat levels required for competition.
ANTI-BULKING FACT #4. The fatter you get, the more aromatase enzyme your body will produce. In the extreme, getting fat could be considered a form of self-castration, as your own testosterone will be converted into the female hormone estrogen and you will suffer many unwanted side effects. If you’re a man and you enjoy wearing a bra, go right ahead and get fatter.
ANTI-BULKING FACT #5. Getting fatter will ramp down the effectiveness of your thyroid hormone production – not a good thing, because thyroid production is essential for fat loss. The fatter your abdominal wall becomes, the less conversion there will be of T4 to T3, the metabolically active form of thyroid.
ANTI-BULKING FACT #6. The lower your percentage of body fat, the better your body becomes at nutrient partitioning. This means individuals with low body fat are more effective at storing the ingested nutrients in the muscle (as muscle tissue or glycogen) or in the liver (as glycogen) and less effective at storing nutrients as body fat. To put it in simpler terms, leaner individuals can eat more nutrients without gaining fat.
ANTI-BULKING FACT #7. The idea that “a calorie is a calorie” is a bunch of bunk. Calories from sweet potatoes are great for building muscle; calories from beer are not. For that matter, getting fat increases the risk of dying from any cause, even terrorist attacks. I’m serious – you’re a bigger target and you can’t get out of danger as fast.