FUERZA_MASS......Journal

[Fuerza_M]

Time to start to gain muscle and here is my MASS plan

Stats
Height: 5'5"
Weight: 154

DIET: 40/40/20 based on the following list of foods, calories will be 3,000-3,500. I will use 6 or 7 foods by day
CARBS:
Baked potato
Banana
Beans
Brown Rice
Cucumber
Grapes
Honey
lettuce
Mushrooms
Oatmeal
Onions
Orange
Pasta
Raisins
Sweet potato
Tomato
Whole Wheat Pita bread
Whole Wheat Tortilla
Yams

PROTEIN
Cheese Reduced Fat
Chicken breast
Egg Beaters
Eggs
Fresh fish
Lean Beef
Milk
Non-fat cottage cheese
Turkey breast
Yogurt



FATS:
Almonds
Avocado
Cashews
Enova oil
Mayonnaise reduced fat
Peanut Butter
Peanuts
Pecans
Salad dressing Reduced fat
Walnuts

Workouts:
Upper- low reps
Lower-low reps
Off
Chest/Delts/Traps-high reps
Back/Biceps/Triceps-high reps
Legs-high reps

I will use some techniques like rest pause, partials and others in my workouts.

Here is a pic

[littlechick]

how much weight do you want to gain?

[Fuerza_M]

hola little chick , my plan for the first 2 months 10 pounds, off course with the help of the holidays :D

[littlechick]

hola little chick , my plan for the first 2 months 10 pounds, off course with the help of the holidays :D
winter is the perfect time to bulk, though a little cheating always happens, I wish you much luck!!! took me 3 months to gain 10 lbs, jealous :(

[Fuerza_M]

winter is the perfect time to bulk, though a little cheating always happens, I wish you much luck!!! took me 3 months to gain 10 lbs, jealous :(


Thanks , hey but i check your progress pics in your bodyspace and wow you gain 10 lbs and look better and leaner , congrats in your progress

[littlechick]

Thanks , hey but i check your progress pics in your bodyspace and wow you gain 10 lbs and look better and leaner , congrats in your progress
thanks :) I was "skinny fat" back in the day :(

[Lencho]

hola little chick , my plan for the first 2 months 10 pounds, off course with the help of the holidays :D

Sounds like your going to put the weight on nice and slow, amigo. Looks like a good plan. :)

[daYDreAmErX]

*sunscribe*

[T0R0NT0]

ahh my friend, i am glad to see you have changed journals for the better. I cant wait to see how you do!

Where did you get this workout plan from (same book?), and this is for hypertrophy or strength?

[Fuerza_M]

ahh my friend, i am glad to see you have changed journals for the better. I cant wait to see how you do!

Where did you get this workout plan from (same book?), and this is for hypertrophy or strength?

Will be hypertrophy but the in the upper and lower I will use low reps 3-6 focus in strenght , the last 3 workouts Chest/Delts/Traps-Back/Biceps/Triceps and Legs I will use high reps 8-15 and some cable exercises.

Unfortunaly this past two day i take a rest because the flu and planning start in thursday.

[Fuerza_M]

6:30 a.m No-xplode two scoops

7:30 a.m Workout Chest/Delts/Traps

Flat DB Press 3 X 10@60
Incline Barbell Press 2X10@135 , 1x3@155
DB Flies 3 X10@35
DB Lateral 3 X 10@30
Front DB 3 X10@25
DB Shrug 3X10@60

8:30 a.m Post Workout: Shake=Maltodextrin+Dextrose+Whey+Protein+Glutamine +BCAA's+Creatine

10:00 a.m egg wrap=5 eggs+low carb tortilla+avocado+salsa
12:00 p.m protein shake+peanut butter
3:00 p.m , pasta+lean ground beef+avocado
6:00 p.m protein shake+Peanut butter
9:00 p.m yougurt+cottage chesse+raisins and peanut butter
10:30 p.m chicken wrap=chicken+low carb tortilla+avocado+salsa

After 4 days of rest , my workout was good and ready to gain muscle and mass :)

[T0R0NT0]

about time we got some workouts up in here. do you take anything pre workout my friend?

high reps are nice too buddy.

[Fuerza_M]

about time we got some workouts up in here. do you take anything pre workout my friend?

high reps are nice too buddy.

hey amigo, right now I have one serving more of No xplode and I will start with citrulline malate+beta alanine+creatine before workouts

[Fuerza_M]

6:30 a.m No-xplode two scoops

7:30 a.m Workout Friday- Back/Biceps/Triceps
Lat Pulldown 3 X10
Seated Row 3x10
DB Row 3X10
DB Curl 3x10@35 + Tricep Pressdown 3x8
V-Bar pressdown 3x8 + Concentration Curl 3x8@35
Dips 3x8+ Cable Curl 3x8

8:30 a.m Post Workout: Shake=Maltodextrin+Dextrose+Whey+Protein+Glutamine +BCAA's+Creatine

10:00 a.m Chicken wrap=Chicken+low carb tortilla+avocado+salsa
12:00 p.m protein+peanut butter mixed in water and 15 minute in freezer
3:00 p.m pasta+lean ground beef+avocado
6:00 p.m protein+peanut butter mixed in water and 15 minute in freezer
9:00 p.m cottage chesse+raisins and peanut butter
10:30 p.m chicken wrap=chicken+low carb tortilla+avocado+salsa

Comments: focus in form in all exercises and slow motion, in some exercise I Took some weight to keep form.

[littlechick]

I keep hearing about no-explode, what is it, what is it for etc..?
nice workout, btw!

[daYDreAmErX]

Nice workout !!!

Can I can you FuerzzZ ? :p

[T0R0NT0]

I keep hearing about no-explode, what is it, what is it for etc..?
nice workout, btw!no-explode is a rediculously expensive pre workout creatine supplement. It works best with the rest of its stack of cellmass (post workout) and nitrix (pills 2-3 times daily). I have tried the stack, its ok but i use Dymatize Expand and it works just fine.

Fuerza, you take multivitamins?

[Fuerza_M]

I keep hearing about no-explode, what is it, what is it for etc..?
nice workout, btw!

No xplode is a pre workout supp is expensive but I like for some days I can not wake up at 4:00 a.m. , I will start with beta alanine+citrulline malate+creatine+caffeine pills for preworkout not the same energy but help me a lot with fatigue and adding the caffeine pills for energy


Nice workout !!!

Can I can you FuerzzZ ? :p

he,he


no-explode is a rediculously expensive pre workout creatine supplement. It works best with the rest of its stack of cellmass (post workout) and nitrix (pills 2-3 times daily). I have tried the stack, its ok but i use Dymatize Expand and it works just fine.

Fuerza, you take multivitamins?

I use NOW Adams also NOW Superantioxidants

[Fuerza_M]

6:30 a.m Oats+1 scoop of protein mixed in milk and cup of black coffee

7:30 a.m Citrulline Malate+Beta Alanine+Leucine+Creatine+Protein

8:00 a.m Workout Friday- Legs
Leg Extension 1X25, 4x12
Hack Squat 4X15@135
Leg Curl 4x15 slow motion
Calf Rock-up 5x25

9:00 a.m Post Workout: Shake=Maltodextrin+Dextrose+Whey+Protein+Glutamine +BCAA's+Creatine

10:00 a.m Oats+1 scoop of protein+Peanut butter
12:00 p.m Beef Wrap=low carb tortilla+lean ground beef+avocado
3:00 p.m Chicken+brown rice+avocado
6:00 p.m protein+peanut butter mixed in water and 15 minute in freezer
9:00 p.m cottage chesse+raisins and peanut butter
10:30 p.m 4 or 5 carne asada mexican tacos :)

[littlechick]

that's alot of supps....

[Fuerza_M]

that's alot of supps....


Yes, I put everything in my pre and post workout shakes

[Fuerza_M]

4:00 a.m Oats+1 scoop of protein mixed in milk and cup of black coffee

5:00 a.m Citrulline Malate+Beta Alanine+Leucine+Creatine+Protein

5:30 a.m Workout Upper
BB Incline Bench Press 3x5@155
BB Military Press 3x5@95
CG Bench 3X5@135
BB Curl 3X5@75
BB Bent over row 3x4@155
BB Shrug 2x6@165

6:30 a.m Post Workout: Shake=Maltodextrin+Dextrose+Whey+Protein+Glutamine +BCAA's+Creatine

10:00 a.m 2 scoop of protein+Peanut butter
12:30 p.m Chicken Salad
4:00 p.m 2 scoop of protein+Penaut Butter
7:00 p.m Tilapia+Brown Rice+Avocado
10:00 p.m cottage chesse+raisins and peanut butter

Comments: started very tired and finish almost dead, can't recover for the weekend activites also I had 100% cheat meals yesterday, just my last meal was a LOT of Ice cream :)

[T0R0NT0]

4:00 a.m Oats+1 scoop of protein mixed in milk and cup of black coffee

5:00 a.m Citrulline Malate+Beta Alanine+Leucine+Creatine+Protein

5:30 a.m Workout Upper
BB Incline Bench Press 3x5@155
BB Military Press 3x5@95
CG Bench 3X5@135
BB Curl 3X5@75
BB Bent over row 3x4@155
BB Shrug 2x6@165

6:30 a.m Post Workout: Shake=Maltodextrin+Dextrose+Whey+Protein+Glutamine +BCAA's+Creatine

10:00 a.m 2 scoop of protein+Peanut butter
12:30 p.m Chicken Salad
4:00 p.m 2 scoop of protein+Penaut Butter
7:00 p.m Tilapia+Brown Rice+Avocado
10:00 p.m cottage chesse+raisins and peanut butter

Comments: started very tired and finish almost dead, can't recover for the weekend activites also I had 100% cheat meals yesterday, just my last meal was a LOT of Ice cream :)dont worry about the cheat meals, i felt pain for you when almost everyday you post the same things. eat different man and enjoy it all. LC was right, incredible amount of supps, where did you get you supp schedule/advice. thats alot.

nice workout. be sure to change up excercises often so your body does not get accustomed to one.

[Fuerza_M]

dont worry about the cheat meals, i felt pain for you when almost everyday you post the same things. eat different man and enjoy it all. LC was right, incredible amount of supps, where did you get you supp schedule/advice. thats alot.

nice workout. be sure to change up excercises often so your body does not get accustomed to one.



Hey amigo, he,he I know sometimes is boring the same diet everyday but is more for convenience usually I cook just 2 or 3 time by week a lot of food to eat all week.

I bought bulk supplements (more cheap) and mixed in my pre and post workouts
but are the basics= creatine,bcaa's and protien and two supplemets I really like are citrulline malate and beta alanine for endurance and help me with fatigue.

[Fuerza_M]

Toronto, here is two good articles of beta alanine and citrulline malate, works very good for me, is not like no xplode , you are not feel a lot of energy before start your workouts but will help you in your workouts with fatigue and recover between sets.

http://www.bodybuilding.com/fun/jrod5.htm
http://www.bodybuilding.com/fun/jrod4.htm

[daYDreAmErX]

Excellent workout !!!!

But I think you should up the weight on the shrugs :D

[Fuerza_M]

Excellent workout !!!!

But I think you should up the weight on the shrugs :D


:o but I am not strong like you

[Fuerza_M]

5:00 a.m Citrulline Malate+Beta Alanine+Leucine+Creatine+Protein

5:30 a.m Workout Lower

Squat
4x185,
4x205
4x205
Barbell Lunges
3x4@135
Deadlift
4x185,
4x205,
4x225
Calf Rock-up
3x25

6:30 a.m Post Workout: Shake=Maltodextrin+Dextrose+Whey+Protein+Glutamine +BCAA's

9:00 a.m Oats+1 scoop of protein+Peanut butter
12:00 p.m Tilapia+brow Rice and Peanut butter
3:00 p.m Protein shake+Peanut butter
6:00 p.m Lean ground beef+pasta+enova oil
9:00 p.m cottage chesse+raisins and peanut butter
10:30 p.m Protein Shake+penaut butter

[littlechick]

nice workout....you must be broke with all those supps :(

[MISSINGLINK]

Nice journal Fuerza

[Fuerza_M]

nice workout....you must be broke with all those supps :(

he,he I have a $100 dlls monthly budget for supps :) and $300 for food


Nice journal Fuerza

Thanks Missinglink

[T0R0NT0]

Nice last workout, i have to read those articles still among others, but no time at the moment. Listen, i think that is a really smart idea making the supplements yourself.

Also how essential is it, i mean, is it a huge boost when you take them? Noticeable when you dont?

How does that compare to the store bought ones, i mean, i bet you are paying at least $20 for the name of it right... lol. I still need to read those articles, but i think it is a really smart idea to make your own and i may come seeking advice to do so one of these days.

[Fuerza_M]

Nice last workout, i have to read those articles still among others, but no time at the moment. Listen, i think that is a really smart idea making the supplements yourself.

Also how essential is it, i mean, is it a huge boost when you take them? Noticeable when you dont?

How does that compare to the store bought ones, i mean, i bet you are paying at least $20 for the name of it right... lol. I still need to read those articles, but i think it is a really smart idea to make your own and i may come seeking advice to do so one of these days.

Honestly I don't think supplements are essential, in my case I use for convenince and little help, I usually start at 4:30 a.m or 5:30 a.m and need a little help to start at that time, but if I have a time to rest and sleep 8 hours maybe I will save my money, for protein same don't have time to cook 6 or 7 meals and usually replace 2 meals with protein shakes. but definitive I consider food and proper rest better sources for results than supplements.

[Fuerza_M]

5:30 a.m Citrulline Malate+Beta Alanine+Leucine

6:00 a.m Workout Chest/Delts/Traps (Moderate weight and high reps)

Flat DB Press 2X 10@60
Incline Barbell Press 2X10@135
DB Flies 2 X20@35
DB Lateral 3 X 10@30
Front DB 2X15@25
DB Shrug 3X12@60

6:45 a.m Post Workout: Shake=Maltodextrin+Dextrose+Whey+Protein+Glutamine +BCAA's+Creatine

9:00 a.m protein shake+peanut butter
12:00 p.m chicken+rice+veggies+almonds
4:00 p.m Protein shake+peanut butter
7:00 p.m chicken+rice+veggies+walnuts
9:00 p.m yougurt+cottage chesse+raisins and walnuts
10:30 p.m protein shake before bed+ walnuts

Comments: I reduce 1 set x exercise because the cold reduce my energy but was a good workout, I like this split for the first two days heavy and the next 3 workouts light or moderate weight and high reps and two times the bodyparts by week.

[Lencho]

Nice high rep session, amigo. I like the split you've got going.

[daYDreAmErX]

Hmmmm

The joy of high reps :D

[Fuerza_M]

Hmmmm

The joy of high reps :D


he,he I like a range of 15-20 reps, hey how do you feel today with the 30 reps yestarday workout?

[daYDreAmErX]

he,he I like a range of 15-20 reps, hey how do you feel today with the 30 reps yestarday workout?

The truth ?

My quads are really really burning !!!

[Fuerza_M]

5:30 a.m Citrulline Malate+Beta Alanine+Leucine

6:00 a.m Workout Back/Biceps/Triceps(Moderate weight and high reps)

Lat Pulldown 2 X15@80
Seated Row 2x12@100
DB Row 3X15@50
DB Curl 3x15@35 + Tricep Pressdown 3x8
V-Bar pressdown 3x8 + Concentration Curl 3x8@35
Rope Pressdown2x10+ Hammer Curl 2x15@40

6:45 a.m Post Workout: Shake=Maltodextrin+Dextrose+Whey+Protein+Glutamine +BCAA's+Creatine

9:00 a.m protein shake+Almonds
12:00 p.m Jumbo Jack+Diet Coke :)
4:00 p.m protein shake+peanut butter
7:00 p.m 2 Lean Ground Beef wraps+salsa+avocado
9:00 p.m yougurt+cottage chesse+banana protein+peanut butter mixed in a bowl :)
10:30 p.m protein shake before bed+ walnuts

Comments: minimum rest between sets and exercises just to recover the breath and hit the weights again, very intense workout

[littlechick]

nice workout...

[Fuerza_M]

nice workout...

thanks LC, hey I tried to find your today workout with no luck , 3 pages for today :D

[littlechick]

thanks LC, hey I tried to find your today workout with no luck , 3 pages for today :D

ah, no workout today..not til sunday....I might go do a little cardio this evening, not sure, but it does not really count...
sorry, hee hee, well not really, I have earned to accept my journal, and I will not be around next week to clutter it up, so..I am making up for it now :) my workouts are always posted in my siggy by the way...

[Fuerza_M]

ah, no workout today..not til sunday....I might go do a little cardio this evening, not sure, but it does not really count...
sorry, hee hee, well not really, I have earned to accept my journal, and I will not be around next week to clutter it up, so..I am making up for it now :) my workouts are always posted in my siggy by the way...


Good thing the workout in your signature, very intersting follow your progress and your physical improvement in your journal

[littlechick]

Good thing the workout in your signature, very intersting follow your progress and your physical improvement in your journal

thanks :) and i will be interesting to see how beast like you will get on your mass building journey :)

[daYDreAmErX]

I think your diets lacks variety...

:D

[Ragnar13]

Great journal so far! Like the rep ranges your using. Got me sold as a fan. Your goals are obtainable and seriouslly think you will actually get more than a 10 pound muscle gain!

Look forward to your progress.

[Fuerza_M]

I think your diets lacks variety...


:D

he,he, luch time for me and go to Jack in the Box for my Jumbo Jack and Diet coke :)


Great journal so far! Like the rep ranges your using. Got me sold as a fan. Your goals are obtainable and seriouslly think you will actually get more than a 10 pound muscle gain!

Look forward to your progress.

Thanks for visit my journal Ragnar13 and I will take pics next week and see how is my progress vs picture post in the first post.

[MISSINGLINK]

Great workout Fuerza.

[Fuerza_M]

Great workout Fuerza.

Thanks and have a good weekend

[T0R0NT0]

i like doing 15 reps, but man, they make me more tired then anything. probably cause i am a fat 20 year old lol..

and i agree with day.. u need variety.

[Fuerza_M]

i like doing 15 reps, but man, they make me more tired then anything. probably cause i am a fat 20 year old lol..

and i agree with day.. u need variety.

I like high reps but also low reps, that why I started with the split of two days low reps and try to push weight , one day off and three high reps and moderate weight , I expect gain some mass in this month with my bored diet :( , and be ready for the online competition in January for designer supplements here in BB.com

[Fuerza_M]

6:00 a.m update weight= 160 (+4)

6:30 a.m Citrulline Malate+Beta Alanine+Leucine

7:00 a.m Workout Legs (Moderate weight and high reps) I just count working sets.

Leg extension 2x15@100
BB Hack Squat 2x15@185
Leg Curl 2x8@70
Calf Rock-Up 2x25

7:45 a.m Post Workout: Shake=Maltodextrin+Dextrose+Whey+Protein+Glutamine +BCAA's+Creatine

10:00 a.m 2 Eggs burritos
12:00 p.m Protein Shake+walnuts
3:00 p.m Lean Ground Beef+whole wheat pasta+spaghetti sauce
7:00 p.m yougurt+cottage chesse+banana protein+peanut butter mixed in a bowl
9:00 p.m not sure but will be very good dinner :)

Comments: I changed my routine for two working sets and feel very good, usually i use 2 or 1 warmups sets, I will see how works in my body with less sets.

[daYDreAmErX]

Calf Rock-Up 2x25


What are they ?

[Ragnar13]

BB Hack Squat 2x15@185


How are you doing these? Holding the bar behind you like a reverse deadlift and squat down?


Regardless.....great workout and awesome meal plan!

[Fuerza_M]

What are they ?

hey Day, my friend Lencho show me this exercise and I really like here is two attachements

http://forum.bodybuilding.com/showpost.php?p=11604944&postcount=95
http://forum.bodybuilding.com/showpost.php?p=11604967&postcount=97

[Fuerza_M]

How are you doing these? Holding the bar behind you like a reverse deadlift and squat down?


Regardless.....great workout and awesome meal plan!

Yes, I holding the the bar behind and here is the example

http://www.bodybuilding.com/fun/exercises.php?Name=Barbell+Hack+Squat

I like the hack squat

[daYDreAmErX]

Thanks for pdf files. I relize I do them sometimes without know what I'm doing :D

[Ragnar13]

Yes, I holding the the bar behind and here is the example

http://www.bodybuilding.com/fun/exercises.php?Name=Barbell+Hack+Squat

I like the hack squat

That's what I thought you were doing! Those are very difficult and not only are you working your quads, but you are working on some serious grip strenght! Does your grip give out before your thighs? I know that grip strength is definately one of the areas I have to work on.

Again, great journal and I am definately subscribed!

[Fuerza_M]

That's what I thought you were doing! Those are very difficult and not only are you working your quads, but you are working on some serious grip strenght! Does your grip give out before your thighs? I know that grip strength is definately one of the areas I have to work on.

Again, great journal and I am definately subscribed!

Thanks Man, yeah is good exercise

[Fuerza_M]

5:00 a.m Citrulline Malate+Beta Alanine+Leucine

5:30 a.m upper body

BB Decline bench press
10x135
6x155
4x165
1x185
Barbell Row
10x135
4x185
4x185
Dumbell curl
4x40
4x40
Rope pressdown
4x60
4x60
Dips
20xBW
20XBW
Chin ups
10xBW



6:30 a.m Post Workout: Shake=Maltodextrin+Dextrose+Whey+Protein+Glutamine +BCAA's+Creatine

7:00 a.m 2 Eggs burritos
10:00 a.m Protein Shake+walnuts
12:00 p.m chicken with mole sauce+rice+walnuts
4:00 p.m protein shake+peanut butter
7:00 p.m yougurt+cottage chesse+banana protein+peanut butter mixed in a bowl
9:00 p.m lean ground beef+rice+walnuts

[daYDreAmErX]

7:00 a.m 2 Eggs burritos
10:00 a.m Protein Shake+walnuts
12:00 p.m chicken with mole sauce+rice+walnuts
4:00 p.m protein shake+peanut butter
7:00 p.m yougurt+cottage chesse+banana protein+peanut butter mixed in a bowl
9:00 p.m lean ground beef+rice+walnuts

This is not too dirty :D

[Lencho]

Great WO, amigo. Good to see some lower reps from you! :D

[Ragnar13]

Strong rows!! Great workout. Gonna grow like a weed if you keep this up!!!!

[littlechick]

what's mole sauce?

[Lencho]

what's mole sauce?

Pronounced MOL-ay. It's a sauce made from dried chile peppers, nuts, spices, avocado leaves and chocolate.

[Fuerza_M]

This is not too dirty :D

:) yesterday the menu was ice cream,burgers, fries and mexican food


Great WO, amigo. Good to see some lower reps from you! :D
oh yeah my amigo, i gain some weight and with the carbs in place I feel better.


Strong rows!! Great workout. Gonna grow like a weed if you keep this up!!!!

Rows are exercises I can increase weight and keep form but my big problem is chest to be honest is very hard form me to increase weight in chest


what's mole sauce?
like Lecho said is a sauce very good but is the bomb for your stomach and very strong is for the south of Mexico.


Pronounced MOL-ay. It's a sauce made from dried chile peppers, nuts, spices, avocado leaves and chocolate.

Do you like Mole? I like a lot with fried black beans and tortillas

[littlechick]

Pronounced MOL-ay. It's a sauce made from dried chile peppers, nuts, spices, avocado leaves and chocolate.

sounds good :)

[Lencho]

Do you like Mole? I like a lot with fried black beans and tortillas

I like it when it's made right, but there are only a few places around here that seem to do that. Luckily, I know where to go. ;)

[Ragnar13]

Only way to get mole sauce in PA is in a jar. :(

Man I miss Texas.

[Fuerza_M]

5:00 a.m Gaspari Superpump

5:30 a.m Workout Lower

Squat
6x185
4x225
4x225
Stiff Legged Deadlift
6x185
4x235
4x235
Dumbell Lunges
3x8@30
Calf Rock-Up 3x25

6:45 a.m Post Workout: Shake=Maltodextrin+Dextrose+Whey+Protein+Glutamine +BCAA's+Creatine

8:00 a.m 2 Eggs burritos
10:00 p.m Protein Shake+walnuts
1:00 p.m Sirloin Steak+beans+2 flour tortillas
4:00 protein shake+peanut butter
7:00 p.m yougurt+cottage chesse+banana protein+peanut butter mixed in a bowl
10:00 protein shake+peanut butter

Comments: short but very intense in all exercises, tried to keep good form in all.

[Lencho]

Squat
6x185
4x225
4x225
Stiff Legged Deadlift
6x185
4x235
4x235


I'm still getting used to seeing the bigger numbers compared to your last journal amigo. They look good!

When you do the Stiff Legged Deadlift, do you keep your feet close together, or do you have them a little wider than shoulder width?

[Fuerza_M]

I'm still getting used to seeing the bigger numbers compared to your last journal amigo. They look good!

When you do the Stiff Legged Deadlift, do you keep your feet close together, or do you have them a little wider than shoulder width?

Oh yes big difference in terms of energy vs low carbs , right now i feel good after the workout and with energy

for the stiff legged deadlift i use the feet close together , i tried to hit the hams , what do you think?

[MISSINGLINK]

5:00 a.m Gaspari Superpump

5:30 a.m Workout Lower

Squat
6x185
4x225
4x225
Stiff Legged Deadlift
6x185
4x235
4x235
Dumbell Lunges
3x8@30
Calf Rock-Up 3x25

6:45 a.m Post Workout: Shake=Maltodextrin+Dextrose+Whey+Protein+Glutamine +BCAA's+Creatine

8:00 a.m 2 Eggs burritos
10:00 p.m Protein Shake+walnuts
1:00 p.m Sirloin Steak+beans+2 flour tortillas
4:00 protein shake+peanut butter
7:00 p.m yougurt+cottage chesse+banana protein+peanut butter mixed in a bowl
10:00 protein shake+peanut butter

Comments: short but very intense in all exercises, tried to keep good form in all.

Great workout Fuerza. All I can say is 2 egg burritos hmmmmmmmmmm

[Fuerza_M]

Great workout Fuerza. All I can say is 2 egg burritos hmmmmmmmmmm

Yeah , 2 burritos with very hot salsa mmmmm

[Lencho]

for the stiff legged deadlift i use the feet close together , i tried to hit the hams , what do you think?

If your feeling it in the hams, then don't change. But let me tell you my experience with them.

I did them for years with feet close together. It felt okay, but I never really liked the exercise, and I would just throw it in every once in a while. The first time I tried it with my feet wider, it hit my hams like never before. Also, try doing sumo (extra-wide stance) SLDL's. These are great, too.

[daYDreAmErX]

Yeah !!

I like your diet soooooooo much !!! Mine is not that good also :D

Going to keep eating like that until January 1st. What about you ?

[T0R0NT0]

5:00 a.m Gaspari Superpump

5:30 a.m Workout Lower

Squat
6x185
4x225
4x225
Stiff Legged Deadlift
6x185
4x235
4x235
Dumbell Lunges
3x8@30
Calf Rock-Up 3x25

6:45 a.m Post Workout: Shake=Maltodextrin+Dextrose+Whey+Protein+Glutamine +BCAA's+Creatine

8:00 a.m 2 Eggs burritos
10:00 p.m Protein Shake+walnuts
1:00 p.m Sirloin Steak+beans+2 flour tortillas
4:00 protein shake+peanut butter
7:00 p.m yougurt+cottage chesse+banana protein+peanut butter mixed in a bowl
10:00 protein shake+peanut butter

Comments: short but very intense in all exercises, tried to keep good form in all.Wha who! real excercises baby.. nice job man... never new you were that strong :)

i think i asked this... rep scheme was gotten from ____?

[Ragnar13]

Great workout Man. Am seriously impressed that you did the feared and dreaded lunges......
those are painful. I am woking up to find the courage to add lunges to leg day.

keep it up man

[Fuerza_M]

If your feeling it in the hams, then don't change. But let me tell you my experience with them.

I did them for years with feet close together. It felt okay, but I never really liked the exercise, and I would just throw it in every once in a while. The first time I tried it with my feet wider, it hit my hams like never before. Also, try doing sumo (extra-wide stance) SLDL's. These are great, too.

thanks man, I will try the sumo


Yeah !!

I like your diet soooooooo much !!! Mine is not that good also :D

Going to keep eating like that until January 1st. What about you ?

I will try tomorrow my pancakes recipe tomorrow , I mix cottage chesse, eggs,banana protein powder and enova oil , mmmmm what is your recipe?


Wha who! real excercises baby.. nice job man... never new you were that strong :)

i think i asked this... rep scheme was gotten from ____?

Thanks man, once i changed my diet I see the difference in the numbers, the only thing bother me is the chest I can't increase and stimulate properly the chest also right now my chest looks puffy and soft , I will try pics and you can see my soft chest and my new belly :D


Great workout Man. Am seriously impressed that you did the feared and dreaded lunges......
those are painful. I am woking up to find the courage to add lunges to leg day.

keep it up man

After my workout I have the weird feeling of glutes shaking :o

[Fuerza_M]

i think i asked this... rep scheme was gotten from ____?

I worked with Derek Charlebois in May and June, he made me a diet and split for lean bulk , and this split is based on that routine , I just change the exercises and reps , for example I like the range for 12-15 reps in some exercises 20 then I changed to this range in my last 3 days and keep the low reps in Upper and Lower days.

here is the split
Upper- Lower reps
Lower-Lower reps
Chest/dets/traps-High reps
Back/biceps/triceps-Hig reps
Legs-High reps

[Fuerza_M]

4:30 a.m Gaspari Superpump

5:00 a.m Workout Chest/Shoulders/Traps
Incline bench press
15x145
15x145
15x145
Flies (slow motion)
20x30
20x30
20x30
Dumbell bench press
12x60
12x60
12x60
Seated Front DB Raise (no rest between sets and drop weight and increase reps)
15x30
20x25
25x20
Later Raise(no rest between sets and drop weight and increase reps)
15x30
20x25
25x20
BB Shrugs
3x15@145

6:00 a.m Post Workout: Shake=Maltodextrin+Dextrose+Whey+Protein+Glutamine +BCAA's+Creatine

8:00 a.m 4 Homemade pancakes(protein powder+egg beaters+oats+enova oil)
10:00 p.m Homemade protein bars(protein powder+PB+Oats)
1:00 p.m Sirloin Steak+beans+2 flour tortillas
4:00 protein Homemade protein bars(protein powder+PB+Oats)
7:00 p.m personal pizza :)
10:00 protein shake+peanut butter

Comments: I liked the shoulders exercises with no rest, drop weight and increase reps , feel i hit the shoulder muscle and not my joints :)

[Ragnar13]

Great workout!!! I like how you do inclines first and broke away from the "flat bench first" mentality.


Nice!!!!!

[Fuerza_M]

5:30 a.m Gaspari Superpump

6:00 a.m Workout Back/Biceps/Triceps(Moderate&light weight and high reps)

Lat Pulldown
20x70
20x70
20x70
Wide-Grip Pulldowns Behind The Neck
20x70
20x70
20x70
Seated Row
20x90
20x90
20x90
DB Row
12x60
12x60
Arms Supersets=
Cable Curl 2x10@50 + Tricep extension 2x10@30
pressdown 2x25@50 + DB Curls 2x15@30
Rope hammer2x15@50+ BW Dips 3x25

6:45 a.m Post Workout: Shake=Maltodextrin+Dextrose+Whey+Protein+Glutamine +BCAA's+Creatine

Diet: not sure, very busy day , hope I can eat my 6 meals

Comments: not sure why but I have a problem in my back right now, the exercises were light to moderate , tomorrow is off and next week maybe take more days off because I need to renew my visa and need go to the US consulate in other city

[Ragnar13]

NICE!!!! That is a great workout. 20 reps on everything........man the burn you must have had.....

listen to your body if you need to rest. Take the time now, instead of being forced to take time off due to injury!

[daYDreAmErX]

Just wondering... Are rope hammer really great ? I'm thinking about them sometimes when I can't up the weight by 5 pounds.

Thanks FuErZzZz and good job on the high reps :D We're slowly starting a movement :cool:

[Fuerza_M]

NICE!!!! That is a great workout. 20 reps on everything........man the burn you must have had.....

listen to your body if you need to rest. Take the time now, instead of being forced to take time off due to injury!

Thanks man , you right , next week I will take a extra day off and planning at the end of the year a complete week off, I have almost 5 months without rest


Just wondering... Are rope hammer really great ? I'm thinking about them sometimes when I can't up the weight by 5 pounds.

Thanks FuErZzZz and good job on the high reps :D We're slowly starting a movement :cool:

I like the continuous tension with the rope hammer and I think thats the difference vs dumbbells.

Oh yeah girl , Viva las High reps

[Fuerza_M]

Off day

Went to San Diego,Ca to check my daughter for some heart problems the doctors here in Imperial Valley,Ca suspect she has, fortunately everything is ok and is nothing major just a Heart Murmur, I can smile again :)

my diet was bad today :D

10:00 a.m 1 Egg Mcmuffin, 2 biscuits,2 hash browns and 1 diet coke
2:00 p.m. 1 KFC Chicken wrap, 4 chicken strips and 1 diet coke

I planning pizza for my last meal and ice cream :)

[daYDreAmErX]

Been puking all day long.

Happy to see that someone is eating :(

[Fuerza_M]

Been puking all day long.

Happy to see that someone is eating :(

You don't eat today? busy day? , hey I check your journal some minutes ago, do you have a new routine for this month or planning 2007

[Fuerza_M]

5:30 a.m Gaspari Superpump

6:00 a.m legs(Moderate weight and high reps)

Barbell Hack Squat
135x18
135x18
185x15
205x12
205x12
Leg Extension
100x20
100x20
120x15
120x15
130x10
130x10
Leg Curl
80x12
80x12


6:45 a.m Post Workout: Shake=Maltodextrin+Dextrose+Whey+Protein+Glutamine +BCAA's+Creatine

Diet: dirty,dirty and more dirty :)

[Ragnar13]

5:30 a.m Gaspari Superpump

6:00 a.m legs(Moderate weight and high reps)

Barbell Hack Squat
135x18
135x18
185x15
205x12
205x12
Leg Extension
100x20
100x20
120x15
120x15
130x10
130x10
Leg Curl
80x12
80x12


6:45 a.m Post Workout: Shake=Maltodextrin+Dextrose+Whey+Protein+Glutamine +BCAA's+Creatine

Diet: dirty,dirty and more dirty :)

Bro, your hacks are fantastic since you do them old school!!!! Your quads must have been fried after that workout!

[Fuerza_M]

Today workout Upper

Incline Bench press
135x10
155x8
165x4
165x4
CG Bech press
145x4
145x4
145x4
Standing Military Press
95x4
95x4
95x4
Barbell Curl
75x6
75x6
85x3
Barbell Row
135x10
185x4
185x3

Comments: feel ok during the workout , just my shoulder bother me in the chest exercise and I will continue use just the moderate weight in bench press exercises to avoid other injury.

[massofgas]

nice lifts

[Fuerza_M]

nice lifts

Thaks man

[littlechick]

what did you do to your shoulder???

[Fuerza_M]

what did you do to your shoulder???

5 or 6 weeks ago in flat bench press tried to lift heavy and big pain in my shouder and still bother me in bench exercises but no more Barbell flat press for me

[daYDreAmErX]

I see a conventional volume here :cool:

[littlechick]

5 or 6 weeks ago in flat bench press tried to lift heavy and big pain in my shouder and still bother me in bench exercises but no more Barbell flat press for me

:(

[Fuerza_M]

I see a conventional volume here :cool:


:D my "heavy day"

[Fuerza_M]

5:00 a.m Gaspari Superpump

5:30 a.m Workout Lower

Squat
6x185
4x225
4x225
Stiff Legged Deadlift
6x185
4x235
4x235
Barbell Lunges
6x135
4x155
Leg Extension
4x125
4x150

Comments: Tomorrow off, going to Tijuana,Mexico today to renew my Visa to stay and work in US ,I have an appoinment tomorrow morning and I will spend all day in the consulate.


6:15 a.m Post Workout: Shake=Maltodextrin+Dextrose+Whey+Protein+Glutamine +BCAA's+Creatine

[Lencho]

Nice weights on the squats and SLDL's, amigo. :)

I hope you're not there too long tomorrow, but I know how government agencies can be.

[daYDreAmErX]

Strong session mate !!!
Keep it up !!!

[Fuerza_M]

Nice weights on the squats and SLDL's, amigo. :)

I hope you're not there too long tomorrow, but I know how government agencies can be.

Thanks Amigo, yes I will spend all day at consulate


Strong session mate !!!
Keep it up !!!

Thanks day

[T0R0NT0]

Strong legs my friend.

Hope all is well and you will be staying in the US. If not, come to Canada. Us Canucks love everyone.

[Fuerza_M]

4:30 a.m Gaspari Superpump

5:00 a.m Workout Chest/Shoulders/Traps
Incline bench press
15x145
15x145
15x145
Flies (slow motion)
20x30
20x30
20x30
Dumbell bench press
12x65
12x65
12x65
Seated Front DB Raise (no rest between sets and drop weight and increase reps)
15x30
20x25
25x20
Later Raise(no rest between sets and drop weight and increase reps)
15x30
20x25
25x20

Comments: feel tired after my trip to Tijuana, everything was ok and I have my H1-B visa for another 3 years also my diet was bad in terms of eat ,just two meals in all day.

[daYDreAmErX]

I hope those meals were calories packed :D

FuErZzZzz wazaaaaaaaa :p

[Fuerza_M]

I hope those meals were calories packed :D

FuErZzZzz wazaaaaaaaa :p

:( no calories just a small teriyaky and protein bar

[littlechick]

:( no calories just a small teriyaky and protein bar

are you crazy???

[MISSINGLINK]

4:30 a.m Gaspari Superpump

5:00 a.m Workout Chest/Shoulders/Traps
Incline bench press
15x145
15x145
15x145
Flies (slow motion)
20x30
20x30
20x30
Dumbell bench press
12x65
12x65
12x65
Seated Front DB Raise (no rest between sets and drop weight and increase reps)
15x30
20x25
25x20
Later Raise(no rest between sets and drop weight and increase reps)
15x30
20x25
25x20

Comments: feel tired after my trip to Tijuana, everything was ok and I have my H1-B visa for another 3 years also my diet was bad in terms of eat ,just two meals in all day.

Nice volume Fuerza. How does the Gaspari work for you? Is it worth the money?

[Fuerza_M]

are you crazy???


Hi Lc, was a bad day , I spent all day at US consulate in Tijuana, Mexico ,

[Fuerza_M]

Nice volume Fuerza. How does the Gaspari work for you? Is it worth the money?


Works for me , I need something at 4:30 a.m to wake up, the only thing is if I consume more than 2 scoops I have a trips to the bathroom every 15 minutes, I think is expensive but I changed this time my cheap cup of coffee before workouts

[massofgas]

high volume man

[daYDreAmErX]

Hey FuerZzZz

Wasn't plan but I bought a 1lbs cooked chicken. And I ate it all :D

[Fuerza_M]

Hey FuerZzZz

Wasn't plan but I bought a 1lbs cooked chicken. And I ate it all :D

:eek: WHAT?????? ALL.............. YOU ARE A MACHINE , not human

What other thing you ate with the chicken, hey talking about chicken do you have a good recipe for chicken

[daYDreAmErX]

:eek: WHAT?????? ALL.............. YOU ARE A MACHINE , not human

What other thing you ate with the chicken, hey talking about chicken do you have a good recipe for chicken

I'll take a picture. Wait a sec.

[daYDreAmErX]

http://img187.imageshack.us/img187/6237/chickenti8.jpg (http://imageshack.us)

Only a thigh left.

[Fuerza_M]

http://img187.imageshack.us/img187/6237/chickenti8.jpg (http://imageshack.us)

Only a thigh left.

OHH my amiga, I never ate a complete chicken , I really admire you

[daYDreAmErX]

OHH my amiga, I never ate a complete chicken , I really admire you

hahahahaha

[Fuerza_M]

5:30 a.m Gaspari Superpump

6:00 a.m Workout Back/Biceps/Triceps(Moderate&light weight and high reps)

Lat Pulldown
20x70
20x70
20x70
Seated Row
20x90
20x90
20x90
DB Row
12x65
12x65
Barbell Curl (superset with concentration curl)
15x75
15x75
15x75
Concentration curl
15x30
15x30
15x30
Hammer Curl
18x40
18x40
18x40

6:45 a.m Post Workout: Shake=Maltodextrin+Dextrose+Whey+leucine+Protein+c reatine

comments:my diet in theses days is bad and not because the food , I just eat like 2 or 3 meals by day, this is supposedly my bulk :( , for some reason this season i am lazy to prepare food.

[massofgas]

http://img187.imageshack.us/img187/6237/chickenti8.jpg (http://imageshack.us)

Only a thigh left.

mmm rotisserie chicken
extreme volume man

[MISSINGLINK]

5:30 a.m Gaspari Superpump

6:00 a.m Workout Back/Biceps/Triceps(Moderate&light weight and high reps)

Lat Pulldown
20x70
20x70
20x70
Seated Row
20x90
20x90
20x90
DB Row
12x65
12x65
Barbell Curl (superset with concentration curl)
15x75
15x75
15x75
Concentration curl
15x30
15x30
15x30
Hammer Curl
18x40
18x40
18x40


I just eat like 2 or 3 meals by day, this is supposedly my bulk :( , for some reason this season i am lazy to prepare food.

Great workout Fuerza. ^^^^^^^^^^^^^^^^ ME TOO

[T0R0NT0]

i like the way you are posting your workouts now.. easier to read.

how is the progress coming along my friend? Getting bigger?

[Fuerza_M]

i like the way you are posting your workouts now.. easier to read.

how is the progress coming along my friend? Getting bigger?

ohh my progress not good, the thing is I don't eat all meals right now , honestly I prefer eat 6 junk food than eat just 1 or 2 meals by day but always this season is very busy , I still plannig enter the supplement contest transformation here in BB.com in January and start a recomp diet

[littlechick]

ohh my progress not good, the thing is I don't eat all meals right now , honestly I prefer eat 6 junk food than eat just 1 or 2 meals by day but always this season is very busy , I still plannig enter the supplement contest transformation here in BB.com in January and start a recomp diet

you will have to compete against me!!!!

[Fuerza_M]

you will have to compete against me!!!!

No way, you will win , hey I gave my vote for you in the bodybuilding.com contest thread.

I will enter a Designer Supplement contest starting in January is a different e-contest.

[daYDreAmErX]

EAT !

Now, that's an order !!!!!!!!!!!!!!!!

[Fuerza_M]

EAT !

Now, that's an order !!!!!!!!!!!!!!!!


ha,ha YES MY CAPTAIN :o

[littlechick]

No way, you will win , hey I gave my vote for you in the bodybuilding.com contest thread.

I will enter a Designer Supplement contest starting in January is a different e-contest.

awwwww....I know, I thanked you in my journal, thanks!!! let me know where/what your e-contest is, and I will follow along, have a good weekend :)

[Fuerza_M]

awwwww....I know, I thanked you in my journal, thanks!!! let me know where/what your e-contest is, and I will follow along, have a good weekend :)


sure thing, you too have a great weekend

[Ragnar13]

Great job! Got to love those high reps......!!!!!

[Fuerza_M]

Great job! Got to love those high reps......!!!!!

thanks man, yeah I love high reps :)

[Fuerza_M]

Today workout Upper

Incline Bench press
135x15
155x8
165x4
175x4
Tricep Pushdown
60x4
60x4
60x4
BB Seated Military Press
95x4
105x4
105x4
Barbell Curl
75x6
95x4
95x3
Barbell Row
135x10
185x4
185x3

Comments: time to eat a chessecake :)

[Ragnar13]

Just got to know.....did you find switching to lower reps to be quite challenging after doing high reps for a while?

I know that I felt wiped out last week when I went low, and sore for about 2 days! Then I went higher next workout and "boom"! Incredible workout. I think switching it up may be a good thing.


Anywya, enough of my rambling......GREAT WORKOUT MAN!

[Fuerza_M]

Just got to know.....did you find switching to lower reps to be quite challenging after doing high reps for a while?

I know that I felt wiped out last week when I went low, and sore for about 2 days! Then I went higher next workout and "boom"! Incredible workout. I think switching it up may be a good thing.


Anywya, enough of my rambling......GREAT WORKOUT MAN!

Hey man I agree I really like switching heavy/low reps and moderate/high reps and honestly i think is working for me also I enjoy these workouts , I have both in the same week, two days heavy and 3 moderate/high. using like you some supersets ( hey I like your arms supersets workouts)

[Fuerza_M]

Lower

Squat
135x15 warmup
185x6
235x4
245x3<===PR's ( I think , I never track my PR's before)
Front Squat
135x6
155x4
155x4
Leg Extension
140x4
140x4
140x4

Comments: short but intense with minimum rest between sets, this is my last week workouts of the year, I will take a rest next week and start the year with new workout and diet.

[MISSINGLINK]

Good job and way to finish off the year. Will you keep doing the same routine as this or will you make a switch?

[Fuerza_M]

Good job and way to finish off the year. Will you keep doing the same routine as this or will you make a switch?

I planning 3 days on 1 off , hit bodypart twice every 7 days and the first 3 days basic exercises and heavy and the next 3 days light to moderate weight use high reps, supersets, dropsets and other lifting techniques, I think something like this

1-chest/shoulders/triceps (basice exercises and heavy)
2-Legs (basic exercises and heavy)
3-Back/biceps (basic exercises and heavy)
4-OFF
5-Chest/shoulder/triceps (light to moderate weight)
6-Legs (light to moderate weight)
7-back/biceps (light to moderate weight)
8-Off
Repeat

I have just one hour for my workouts and planning 30-40 minutes of lifting and 20-30 of cardio

[daYDreAmErX]

FuerZzzZ wazaaaaa ?

[Fuerza_M]

FuerZzzZ wazaaaaa ?


sorry for my ignorance and my language skills but what is wazaaaa :o

[daYDreAmErX]

sorry for my ignorance and my language skills but what is wazaaaa :o

What's up babeeeeeeeeeeeeeee

:D

I'm eating two big burgers *saliva everywhere on the keyboard*

[Fuerza_M]

What's up babeeeeeeeeeeeeeee

:D

I'm eating two big burgers *saliva everywhere on the keyboard*

Two burgers :eek: , a complete chicken, two burgers ,.......???? what i need to add

[Ragnar13]

Two burgers :eek: , a complete chicken, two burgers ,.......???? what i need to add

Brother, if you and I had Day's discipline when it came to eatting, WE WOULD BE HUGE!!!! lol

[Fuerza_M]

Brother, if you and I had Day's discipline when it came to eatting, WE WOULD BE HUGE!!!! lol

No doubt amigo, I never ate in my life a complete chicken and two burgers

[daYDreAmErX]

Two burgers :eek: , a complete chicken, two burgers ,.......???? what i need to add

Add 1L of skim milk and 2 big potatoes. I was damn hungry !!!!


Brother, if you and I had Day's discipline when it came to eatting, WE WOULD BE HUGE!!!! lol

Are you saying that I'm big anf fat ?

Hahahahaha !!!

I can still see my abs !!!!!

[Ragnar13]

Add 1L of skim milk and 2 big potatoes. I was damn hungry !!!!



Are you saying that I'm big anf fat ?

Hahahahaha !!!

I can still see my abs !!!!!

It was a compliment........your amazing! And I haven't seen my own abs in years..... I wish I could eat that much.....NEW YEARS resolutin, EAT MORE!!!

[daYDreAmErX]

It was a compliment........your amazing! And I haven't seen my own abs in years..... I wish I could eat that much.....NEW YEARS resolutin, EAT MORE!!!

Thank you *shy*

[Ragnar13]

I planning 3 days on 1 off , hit bodypart twice every 7 days and the first 3 days basic exercises and heavy and the next 3 days light to moderate weight use high reps, supersets, dropsets and other lifting techniques, I think something like this

1-chest/shoulders/triceps (basice exercises and heavy)
2-Legs (basic exercises and heavy)
3-Back/biceps (basic exercises and heavy)
4-OFF
5-Chest/shoulder/triceps (light to moderate weight)
6-Legs (light to moderate weight)
7-back/biceps (light to moderate weight)
8-Off
Repeat

I have just one hour for my workouts and planning 30-40 minutes of lifting and 20-30 of cardio

This is a pretty great plan! Can't wait to see how it works!

[Fuerza_M]

This is a pretty great plan! Can't wait to see how it works!

thanks Ragnar, the initial plan is recomp for next year, diet will very important for the goal and I working in the plan , I will post the diet to see your opinion guys.

[Fuerza_M]

Workout - Chest/Shoulders

1-DB bench press
40x25
40x25
60x15
60x15
2-BB Incline press
135x15
135x15
3-Flies
25x25
25x25
4-Seated front raise
25x15
25x15
5-Lateral raise
25x15
25x15

Workout: short workout , I am ready for my week off, my joints really need a week off , next week will be off of work monday-Thursday and I will take the kids to Disney and legoland and just eat pizzas and chesseburgers :)

[Lencho]

Has ganado el descanso, amigo.

Feliz Navidád y Prospero Año. Have fun at Disneyland. :)

[Fuerza_M]

Has ganado el descanso, amigo.

Feliz Navidád y Prospero Año. Have fun at Disneyland. :)

gracias mi amigo, tu tambien que pases feliz navidad en compañia de toda tu familia y amigos :)

[MISSINGLINK]

Great workout Fuerza and have fun on your week off.

[daYDreAmErX]

Hablamos espanol?

:eek:

[Lencho]

Hablamos espanol?

:eek:

Sí. :)

[Fuerza_M]

Hablamos espanol?

:eek:

Y tu sabes español day??? eres un caja de sorpresas

[Fuerza_M]

Today-Back/Biceps/Triceps

1-Close-Grip Front Lat Pulldown
60x20
60x20
60x20
Wide-Grip Lat Pulldown
60x20
60x20
60x20
Seated Cable Row
60x25
60x25
60x25
Triceps Pushdown - V-Bar
50x15
50x15
50x15
Seated Dumbbell Alternate Bicep Curl
25x25
25x25
25x25
Triceps Pushdown
50x15
50x15
50x15
50x15
Seated hammer curl
30x30
30x30
30x30

Comments: high reps and light to moderate weight workout, arms exercises was supersets. overall feel ok with the workout :)

[littlechick]

my god with the reps :eek:

have a merry christmas hun, and a happy new year :)

[Ragnar13]

Today-Back/Biceps/Triceps

1-Close-Grip Front Lat Pulldown
60x20
60x20
60x20
Wide-Grip Lat Pulldown
60x20
60x20
60x20
Seated Cable Row
60x25
60x25
60x25
Triceps Pushdown - V-Bar
50x15
50x15
50x15
Seated Dumbbell Alternate Bicep Curl
25x25
25x25
25x25
Triceps Pushdown
50x15
50x15
50x15
50x15
Seated hammer curl
30x30
30x30
30x30

Comments: high reps and light to moderate weight workout, arms exercises was supersets. overall feel ok with the workout :)

NICE!!! Those high reps are killer!

I have always done arm supersets bicep then tricep........how did you like doing tricep then bicep? Might be worth me alterating the order every other workout.

[Fuerza_M]

my god with the reps :eek:

have a merry christmas hun, and a happy new year :)

thanks LC, you too have a very happy christmas with your familiy


NICE!!! Those high reps are killer!

I have always done arm supersets bicep then tricep........how did you like doing tricep then bicep? Might be worth me alterating the order every other workout.

I really like supersets arms, in this workout I feel super pump in my arms with the reps and supersets and also biceps and tripecs is a weak part for me , need to improve in this 2007

[MISSINGLINK]

Today-Back/Biceps/Triceps

1-Close-Grip Front Lat Pulldown
60x20
60x20
60x20
Wide-Grip Lat Pulldown
60x20
60x20
60x20
Seated Cable Row
60x25
60x25
60x25
Triceps Pushdown - V-Bar
50x15
50x15
50x15
Seated Dumbbell Alternate Bicep Curl
25x25
25x25
25x25
Triceps Pushdown
50x15
50x15
50x15
50x15
Seated hammer curl
30x30
30x30
30x30

Comments: high reps and light to moderate weight workout, arms exercises was supersets. overall feel ok with the workout :)

Great intense workout Fuerza. Have a nice holiday!!!!!!!!!!

[Fuerza_M]

Great intense workout Fuerza. Have a nice holiday!!!!!!!!!!

Thanks man, have a nice holiday

[Fuerza_M]

My last workout of the year , ajuuuuuuuuaaaa :)

Leg extension
45x25
45x25
45x25
100x20
100x20
100x20
Squat
135x20
135x20
135x20
225x6
225x6
225x6

Comments: just two exercises, ajuuuuuuuuuuuuuuuuuuuuua time to rest,eat and enjoy the good food :)

[littlechick]

enjoy the holidays!!!!

[Fuerza_M]

enjoy the holidays!!!!

Thanks LC you too have a nice holidays, hey congrats for the contest you will be the winner ;)

[littlechick]

Thanks LC you too have a nice holidays, hey congrats for the contest you will be the winner ;)

thanks I have some stiff competition though :(

[massofgas]

feliz navidad fuerte amigo

[Ragnar13]

Thanks LC you too have a nice holidays, hey congrats for the contest you will be the winner ;)

Traitor! just kidding! You really should enter. I am doing it just to give my self something to push for. This way when I am sitting on the couch and want a bag of chips, I will know that 30 March 07 is coming up and LC and the gang are in the gym, why ain't I.


Anyway, Feliz Navidad my friend! You and your family take care!

[Fuerza_M]

feliz navidad fuerte amigo

Hey amigo, feliz navidad


Traitor! just kidding! You really should enter. I am doing it just to give my self something to push for. This way when I am sitting on the couch and want a bag of chips, I will know that 30 March 07 is coming up and LC and the gang are in the gym, why ain't I.


Anyway, Feliz Navidad my friend! You and your family take care!

Feliz navidad my friend, have a nice holidays, I will participate in the designer supplement company contest and little C. will be a the same time.

[Fuerza_M]

Here is my plan for 12 weeks , I will start tomorrow and planning enter the designer supplements tranformation contest and probable another contest. I will take the starting pictures next saturday.

Here is the plan for Recomp:

Workout:
1-Chest/Shoulder/Triceps/Cardio(low reps)
2-Legs (low reps
3-Back/Biceps/Traps/Cardio/Abs (low reps)
4-Off
5-Chest/Shoulders/Triceps/Cardio (high reps)
6-Legs (high reps)
7-Back/Biceps/Traps/Cardio/Abs (high reps)
8-Off
Repeat

Details: 3 or 4 exercises and 2 sets per bodypart)

Diet: here is just an example can vary
1-Protein Powder+Oats+PB mixed with milk.(30-45 Minutes after my workout)
2-Lean beef and rice or pasta
3-Protein Powder and peanut butter
4-Lean beef and rice or pasta
5-Chicken and rice or pasta
6-Sustain protein+milk+PB

Details: meals every 3.5 or 4 hours)

Supplements:
Pre Workout: VPX NO shotgun
Post Workout: Custom Mix formula:Whey(Hydrolyzed&Isolate)+Creatine Mono+Leucine+Carbs (Dextrose+ Maltodextrin)
Proteins: DS Sustain and champion nutrition pure whey stack.
Others: Anabolic pump,multi and NOW superantioxidants

[daYDreAmErX]

Diet: here is just an example can vary
1-Protein Powder+Oats+PB mixed with milk.(30-45 Minutes after my workout)
2-Lean beef and rice or pasta
3-Protein Powder and peanut butter
4-Lean beef and rice or pasta
5-Chicken and rice or pasta
6-Sustain protein+milk+PB


Hope you take some veggies too :D

Good luck with cleaning the diet !!!

[massofgas]

Hope you take some veggies too :D

Good luck with cleaning the diet !!!

Good luck on the contest
my diet has always been my weakpoint...lifting is easy, eating clean 6-8x a day is not

[Ragnar13]

Awesome.....your workout was sweet.


I like the new workout plan. Good luck with the contests!

[Fuerza_M]

Awesome.....your workout was sweet.


I like the new workout plan. Good luck with the contests!

thanks man, same to you in your contest. here is my new thread

http://forum.bodybuilding.com/showthread.php?t=965866

[Ragnar13]

thanks man, same to you in your contest. here is my new thread

http://forum.bodybuilding.com/showthread.php?t=965866


Umm, I am confused. It is this thread....?

[Fuerza_M]

Umm, I am confused. It is this thread....?

oh my bad, here is the link amigo

http://forum.bodybuilding.com/showthread.php?t=1006555

[Fuerza_M]

Iam back to my journal and will start monday a new program for 72 Days , here is the link, I read and looks pretty good.

http://forum.bodybuilding.com/showpost.php?p=13296636&postcount=1

here is my current pics

[Fuerza_M]

Day 1


Heavy Lower Workout

Squat
245x5
245x5
245x5
275x2
Front Squat
15x135 rest and finish another 5 reps=total 20

Stiff-Legged Deadlifts
225x5
225x5
225x5
245x2
Leg Curl
70x20

Standing Calves
4 sets 5 reps
1 set of 2 reps
back off set of 20 reps

Comments: first day of the 72 days , feel pretty good during the workout and the final set of 20 burn my poor legs, tomorrow is off day.

[littlechick]

looking good,and good luck with the new program :)

[Fuerza_M]

looking good,and good luck with the new program :)

thanks LC

[Fuerza_M]

Off , just rest and more rest, I decided cardio and abs in my off day but I changed my mind and my off days will be just rest days and cardio and abs 2 times during the week after my workouts.

[littlechick]

Off , just rest and more rest, I decided cardio and abs in my off day but I changed my mind and my off days will be just rest days and cardio and abs 2 times during the week after my workouts.

I fond throwing abs in on a regualr day is really great....I can break up the workout with ab work...and for whatever reason, I get a really effective workout...good luck :)

[Fuerza_M]

I fond throwing abs in on a regualr day is really great....I can break up the workout with ab work...and for whatever reason, I get a really effective workout...good luck :)

same thinking

[Ragnar13]

I too, throw some abs in during my workout......esp arms/traps, just to "active" rest between some sets. I usually do some abs on cardio only days.


I think it is a good idea to REST on Rest days.......good deal.

[Fuerza_M]

I think it is a good idea to REST on Rest days.......good deal.

yeah, rest is a good thing :)

[Fuerza_M]

Incline BB Press
135x10 warm up
155x4
155x4
155x4
185x1

Flyes[/] back off set of 20 reps
30x20

[b]Abs

Cable Crunch 3x25

comments: shoulder feel pretty good with the rest day,this week is power week and next week will be week 2 is a Lighter week (3 training styles used here negatives, slow positives, and Drop sets) more volume :)

[Fuerza_M]

rest,rest,rest and more rest :)

[MISSINGLINK]

Great job Fuerza. Your workout is definitely looking different from the massive volume I am used to seeing.

[Fuerza_M]

thanks man, I miss my volume :( but I like this program which include different phases and will give me some rest which i know is important ,I take this programm for a guy post here in BB.com he is a pro natural bodybuilder competitor he post under the name Cytrainer913 , here is the system for my next 72 days

S.S.H.I.T. Training Schematic
Day 1= Heavy Legs/Calves
Day 2= OFF
Day 3= Heavy Chest
Day 4= OFF
Day 5= Heavy Shoulders/Back
Day 6= OFF
Day 7= am Negative Chest/tris
pm 100 reps with back and bis
Day 8= am Slow positives/Tension Legs(Hams, Quads, calves)
pm 100 reps chest and tris
Day 9= OFF
Day 10= am Step Bombs Shoulders/traps
pm 100 reps Legs(Hams, Quads, Calves)
Day 11= am Negative Back/bis
pm 100 reps shoulders/traps
Day 12= OFF
Day 13= Hypertrophy/Volume Combination (Chest) 4x6-10, 4 cycle triset-10-15 reps
Day 14= Hypertrophy/Volume Combination (Back) 4x6-10, 4 cycle triset-10-15 reps
Day 15= Hypertrophy /Volume Combination (Shoulders) 4X6-10, 4 cycle triset-10-15 reps
Day 16= Hypertrophy /Volume Combination (Legs/Calves) 4x6-10, 4 cycle triset-10-15 reps
Day 17= Hypertrophy /Volume Combination (Arms) 4x6-10(bis/tris), 3 Cycle Triset-10-15 reps
Day 18= OFF
Day 19= Heavy Legs/Calves
Day 20= OFF
Day 21= Heavy Chest
Day 22= OFF
Day 23= Heavy Back/ Shoulders
Day 24= OFF
Day 25= am Slow positives chest/tris
pm 100 reps back and bis
Day 26= am Step Bombs legs
pm 100 reps chest and tris
Day 27= OFF
Day 28= am Negatives Shoulders/traps
pm 100 reps legs
Day 29= am Slow positive/ Tension Back/bis
pm 100 reps shoulders/traps
Day 30=OFF
Day 31= Hypertrophy/Volume Combination (Chest) 4x6-10, 4 cycle triset-10-15 reps
Day 32= Hypertrophy /Volume Combination (Back) 4x6-10, 4 cycle triset-10-15 reps
Day 33= Hypertrophy /Volume Combination (Shoulders) 4X6-10, 4 cycle triset-10-15 reps
Day 34= Hypertrophy /Volume Combination (Legs/Calves) 4x6-10, 4 cycle triset-10-15 reps
Day 35= Hypertrophy /Volume Combination (Arms) 4x6-10(bis/tris), 3 Cycle Triset-10-15 reps
Day 36= OFF
Day 37= Heavy Legs/Calves
Day 38= OFF
Day 39= Heavy Chest
Day 40= OFF
Day 41= Heavy Back/Shoulders
Day 42= OFF
Day 43= am Step Bombs Chest/tris
pm 100 reps back/bis
Day 44= am Negatives legs/calves
pm 100 reps chest/tris
Day 45= OFF
Day 46= am Slow Positive/ Tension Shoulders/traps
pm 100 reps legs/calves
Day 47= am Step Bombs Back/bis
pm 100 reps shoulders/traps
Day 48= OFF
Day 49= Hypertrophy/Volume Combination (Chest) 4x6-10, 4 cycle triset-10-15 reps
Day 50= Hypertrophy/Volume Combination (Back) 4x6-10, 4 cycle triset-10-15 reps
Day 51= Hypertrophy/Volume Combination (Shoulders) 4X6-10, 4 cycle triset-10-15 reps
Day 52= Hypertrophy/Volume Combination (Legs/Calves) 4x6-10, 4 cycle triset-10-15 reps
Day 53= Hypertrophy /Volume Combination (Arms) 4x6-10(bis/tris), 3 Cycle Triset-10-15 reps
Day 54= OFF
Day 55= Heavy Legs/Calves
Day 56= OFF
Day 57= Heavy Chest
Day 58= OFF
Day 59= Heavy Back/ Shoulders
Day 60= OFF
Day 61= Chest/Tris (Combos) use all three training protocols, no 100’s
Day 62= Legs/Calves (Combos) use all three training protocols, no 100’s
Day 63= OFF
Day 64= Shoulders/Traps (Combos) use all three training protocols, no 100’s
Day 65= Back/Bis(Combos) use all three training protocols, no 100’s
Day 66= OFF
Day 67= Hypertrophy/Volume Combination (Chest) 4x6-10, 4 cycle triset-10-15 reps
Day 68= Hypertrophy/Volume Combination (Back) 4x6-10, 4 cycle triset-10-15 reps
Day 69= Hypertrophy/Volume Combination (Shoulders) 4X6-10, 4 cycle triset-10-15 reps
Day 70= Hypertrophy/Volume Combination (Legs/Calves) 4x6-10, 4 cycle triset-10-15 reps
Day 71= Hypertrophy /Volume Combination (Arms) 4x6-10(bis/tris), 3 Cycle Triset-10-15 reps
Day 72= OFF

[Fuerza_M]

Barbell Row
135x12 wamp up
135x12 warm up
175x5
175x5
175x5
195x2
back off set of 20 reps
Pulldowns
80x20

Military press
115x4
115x4
115x4
125x2
back off set of 20 reps
DB Press
40x20

Comments:today will be a cheat day.....all day :D

[littlechick]

so jealous of your cheat day...

p.s) how long did it take you to make the post of your new w/o?? OMG!

[Fuerza_M]

so jealous of your cheat day...

p.s) how long did it take you to make the post of your new w/o?? OMG!

hahahaha, 30 seconds?? maybe , other good thing of short workouts.

ohhh my diet , ice cream,pizza, nachos+jalapenos and cheese :)

[Fuerza_M]

rest day , I will plan a new diet also , my diet in the past days and weeks is just bad :o but i enjoy the food :D, I will post later my new diet plan for gain muscle

[Fuerza_M]

here is my diet plan for next 2 months: I substitute protein,carbs and fat for other food but macros is more and less the same.



Meals Carbs Protein Fat Calories

4:15 a.mProtein Powder 1 scoop 3 24 1 120
Skim Milk 1 Cup 12 8 0 80
Oatmeal 1 Cup 60 8 6 326
PB 2 tsp 6 4.5 15 177
81 44.5 22 703


6:30 a.mProtein Powder 1 scoop 3 24 1 120
Skim Milk 1 Cup 12 8 0 80
Oatmeal 1 Cup 60 8 6 326
PB 2 tsp 6 4.5 15 177
81 44.5 22 703

10:00 a.mProtein Powder Scoop 3 24 1 120




1:00 a.mLean Beef 6 oz 4 42 24 384
Brown Rice 1 Cup 66 8 2 150
Cucumber 1 cup 15 2 0 48
85 52 26 582

4:00 p.mLean Beef 6 oz 4 42 24 384
Cucumber 1 cup 15 2 0 48
PB 2 tsp 6 4.5 15 177
25 48.5 39 609


7:00 p.m Nfcottage 1 oz. 0 28 0 148
Raisins 2 tbsp 15 2 0 48
PB 2 tsp 6 4.5 15 177
21 34.5 15 373



Total
Protein 296
Carb 248
Fat 125
Calories 3,090

[Fuerza_M]

Dips
BW 15
BW+15 8 10 Sec Negs
BW+15 8 10 Sec Negs
BW+15 8 10 Sec Negs

InclineBB press supersetted W/incline Flyes
135x 8 reps 4 sec negs+ Incline Flyes 25x20
135x 8 reps 4 sec negs+ Incline Flyes 25x20
135x 8 reps 4 sec negs+ Incline Flyes 25x20

Bench End DB press supersetted W/Flyes
50x 8 4 sec negs + Flyes 25x20
50x 8 4 sec negs+ Flyes 25x20
50x 8 4 sec negs+ Flyes 25x20

Close Grip Bench+Rope Extension
135x 8 4 sec negs+Rope pulldowns 25
135x 8 4 sec negs+Rope pulldowns 25
135x 8 4 sec negs+Rope pulldowns 25

P.M. will be Back/Biceps for 100 :eek:

Comments: I not remember another chest workout with the pumps for today , the negatives reps are not easy thing, wow really pleased with the workout and like the thing i don't stress my joint with the moderate weight for me.

=

[Fuerza_M]

Pulldowns
Rest Pause 10 sec
50x30,30,20,20=100

DB Curl
Rest Pause 10 sec
20x30,30,20,20=100

Comments: ahhhggggg 100's , p.m workout was hard , the 20 pounds DB was very hard for 100 :eek:

[Fuerza_M]

Leg curls
50x 8 5-7 sec positives
50x 8 5-7 sec positives
50x 8 5-7 sec positives
50x 8 5-7 sec positives
Leg Extension
100x 8 5-7 sec positives
100x 8 5-7 sec positives
100x 8 5-7 sec positives
100x 8 5-7 sec positives
Lunges
105x 8 slow positives
105x 8 slow positives
105x 8 slow positives
105x 8 slow positives
Squat
135x 8 slow positives
135x 8 slow positives
135x 8 slow positives
135x 8 slow positives


p.m 100 reps chest and tris


Comments: ahggg negatives and positives are really hard, I reduce I think 30% or 40% of the weight and volume and was more hard. :eek:

[MISSINGLINK]

Great workout Fuerza. Can you explain the positives part?

[Fuerza_M]

Great workout Fuerza. Can you explain the positives part?

thanks man, for the positive I lift for example in leg extension the weight very slow in 5 to 7 secs and Holds at the end of each set for 15 sec. but this thing is killing me very hard for me.

[MISSINGLINK]

thanks man, for the positive I lift for example in leg extension the weight very slow in 5 to 7 secs and Holds at the end of each set for 15 sec. but this thing is killing me very hard for me.

Should you have started lighter or is it worth going forward?

[Fuerza_M]

Should you have started lighter or is it worth going forward?

yeah, I started lighter , the good thing the 72 days have different cycles, Heavy work, Light ,negatives, positives and supersets and I expect this cycle work more in muscle the joints

[Ragnar13]

Leg curls
50x 8 5-7 sec positives
50x 8 5-7 sec positives
50x 8 5-7 sec positives
50x 8 5-7 sec positives
Leg Extension
100x 8 5-7 sec positives
100x 8 5-7 sec positives
100x 8 5-7 sec positives
100x 8 5-7 sec positives
Lunges
105x 8 slow positives
105x 8 slow positives
105x 8 slow positives
105x 8 slow positives
Squat
135x 8 slow positives
135x 8 slow positives
135x 8 slow positives
135x 8 slow positives


p.m 100 reps chest and tris


Comments: ahggg negatives and positives are really hard, I reduce I think 30% or 40% of the weight and volume and was more hard. :eek:

:eek: That is totally Bad ASS!!!! You got to let me know how you feel later. Those slow reps have to be good, but the slow lunges.......KILLER!!!!!

[Fuerza_M]

:eek: That is totally Bad ASS!!!! You got to let me know how you feel later. Those slow reps have to be good, but the slow lunges.......KILLER!!!!!

oh man, yeah was killer, to be honest when I started the workout I thought will be light and easy day because I took like 30% of the regular weight I use in my workouts but the thing to lif in positives for 5 seconds and hold 15 secs was very hard and right now i feel the work in my legs.

[Fuerza_M]

DB Press
Rest Pause 10 sec
30x40,30,20,10=100 reps

Pushdowns
Rest Pause 10 sec
30,30,20,20=100 reps

My chest and triceps are still sore for yesterday workout and with the p.m workout i expect more pain.

[Fuerza_M]

today rest day and here is my diet plan for today

1-Oats+protein+PB
2-Whole Wheat Spaghetti+Lean ground beef
3-Protein Shake 48g
4-Chicken+brown Rice
5-Protien Shake 48g

Current Supplements
USPlabs Anabolic Pump
DS Vigor
Optimum Fish Oil
Now Multivitamin

[Fuerza_M]

Drop sets and 45 sec rest between exercises

DB Laterals
30,25,20,15,10x for drop sets for sets of 8 reps,
Front DB Raises
30,25,20,15,10x for drop sets for sets of 8 reps
DB Shoulder Press
40,35,30,25,20x for drop sets for sets of 8 reps
BB Shrugs
215,205,185,135 for drop sets for sets of 8 reps
Behind the Back Shrugs
215,205,185,135 for drop sets for sets of 8 reps

Comments: no rest between drop sets and 45 sec between exercises , I almost finish in the floor after the 20 DB shoulder press :eek:

[Lencho]

Bench End DB press supersetted W/Flyes
50x 8 4 sec negs + Flyes 25x20
50x 8 4 sec negs+ Flyes 25x20
50x 8 4 sec negs+ Flyes 25x20


How did you like this exercise, amigo?

Nice WO's lately. :)

[Fuerza_M]

How did you like this exercise, amigo?

Nice WO's lately. :)

I liked the Bench End press and I tried also the flyes exercise in the book , I just have a little balance problem with the flyes exercises but good exercises

[Fuerza_M]

Leg Extension Rest pause 10 secs
50x30,30,20,20=100

Leg Curls Rest pause 10 secs
35x30,30,20,20=100


Calf Rock-ups Rest pause 10 secs
BWX30,30,20,20=100

[Ragnar13]

Leg Extension Rest pause 10 secs
50x30,30,20,20=100

Leg Curls Rest pause 10 secs
35x30,30,20,20=100


Calf Rock-ups Rest pause 10 secs
BWX30,30,20,20=100

Holy crap......you had to dig deep to finsih those!!!! Awesome job man. I do not envy you today lol

[Fuerza_M]

Holy crap......you had to dig deep to finsih those!!!! Awesome job man. I do not envy you today lol

ohh man, rest pause style killing my legs ,the 100 reps rest pause fatigue my legs big time, i finish my p.m. legs in the floor trying to breath.

[Fuerza_M]

PullDowns 10 Sec negative
70x8
70x8
70x8
Barbell Row supersetted w/Cable Rope rows 4 sec negatives
Barbell Row 135x8+Cable Rope rows 50x25
Barbell Row 135x8+Cable Rope rows 50x25
Barbell Row 135x8+Cable Rope rows 50x25
Seated Rows supersetted w/DB Pullover 4 sec negatives
Seated Rows 90x8+DB Pullover 40x20
Seated Rows 90x8+DB Pullover 40x20
Seated Rows 90x8+DB Pullover 40x20

Cable Curl supersetted w/DB curl 4 sec negatives
Seated Rows 90x8+DB Pullover 40x20
Seated Rows 90x8+DB Pullover 40x20
Seated Rows 90x8+DB Pullover 40x20
Seated Rows 90x8+DB Pullover 40x20

Comments: today was intense workout and I am back in the P.M with shoulders and traps 100's reps ajuaaaaaaaaaaa

[Fuerza_M]

DB Lateral Raise Rest pause 10 secs
15x30,30,20,20=100

DB Shrugs Rest pause 10 secs
40x30,30,20,20=100

Comments: amazing how 15 pounds DB feels like 40 in rest pause style of 100reps

[Ragnar13]

DB Lateral Raise Rest pause 10 secs
15x30,30,20,20=100

DB Shrugs Rest pause 10 secs
40x30,30,20,20=100

Comments: amazing how 15 pounds DB feels like 40 in rest pause style of 100reps

Considering this is the 2nd workout of the day.........DAMN!!!!!!

You are rapidly developing a rep of "crazy man"!!!! I think 100reps of rest pause laterals would have me literally crying...

[Fuerza_M]

Considering this is the 2nd workout of the day.........DAMN!!!!!!

You are rapidly developing a rep of "crazy man"!!!! I think 100reps of rest pause laterals would have me literally crying...

:D yeah amigo , yo mucho loco, I like this program and other good thing with these phases of negatives, positives, supersets and rest pause stimulate the muscle and give a rest to my joints

[Fuerza_M]

Tomorrow start the phase of Hypertrophy/Volume Workouts for 5 Day Workout
It is a 5 day workout with one main exercise being done 1st for 4 sets 6-10 reps and then follow that up with a good tri-set for that muscle group trying to hit 15-25 reps.

[Fuerza_M]

Chest 4x6-10, 4 cycle triset-10-15 reps

Incline Barbell press
155x8
155x8
155x8
155x8

Triset = DB Incline+Flyes+Dips
4 Cycle

45x20,30x20+DWx15
45x20,30x20+DWx15
45x20,30x20+DWx15
45x20,30x20+DWx15

Comments: I decide in my first exercise of chest( incline BB) use the the weight i can handle without feeling pain in my shoulder and perform perfect form , in the past im was frustrated for my strenght in chest press exercises and my shoulder, short thing, today I really feel stimulated my chest :) just using perfect form and focus in my chest.

[Ragnar13]

Nice workout. Hitting the chest only is real important. I used to only focus on the weight. Now, I can not do a flat bench moion without pain in my shoulders, so I concentrate on inclines and better form......shoulders are feeling better.

Great job on those trisets!

[Fuerza_M]

Nice workout. Hitting the chest only is real important. I used to only focus on the weight. Now, I can not do a flat bench moion without pain in my shoulders, so I concentrate on inclines and better form......shoulders are feeling better.

Great job on those trisets!

thanks man,

[Fuerza_M]

Back

One exercise for 4 sets of 6-10 reps
Pulldown
80x8
80x8
80x8
80x8

Triset of Back exercises for 4 cycles of 15-25 reps
Barbell Row+DB Row+Cable Rope rows
135X15,50X15,40X15
135X15,50X15,40X15
135X15,50X15,40X15
135X15,50X15,40X15

Comment: weird day , I was very focus and motivated but not strenght :eek:, I felt the weight very heavy, when usually handle the same weight pretty good anyway feel ok with my today workout, the diet not sure today ,my wife go to shopping and i have the kids with me then will be a burgers and pizza day :)

[Cytrainer913]

Don't worry and don't let this affect your mind, but when you do three movements in a row, the muscles are going to eventually not be able to handle wieghts you think you can normally handle, but this will begin to help with your endurance fibers and will help to build up your endurance a bit as well. When you hit those trisets, leave your ego in the Locker Room. 45-75 reps max will really add up and the burn and lactic acid will set in!

Another thought on the Hypertrophy/Volume week(this was added over the last year):
It's just a new twist to the old one I added it later on last year and it really kind of gives the best of both worlds with the Hypertrophy set of a compound move with the the muscular endurance that helps to also build some conditioning with some real good pumps! kind of like hitting some widowmakers after doing a hard set of something that is relatively heavy but not quite. And it let's you really commit to a single bodypart for some good isolation work as well, the arms get their own day as well once every 3 weeks, plus the numbers of days increases so you are in gym a bit more and burning some more cals, it's a good thing to keep in there

[Fuerza_M]

Don't worry and don't let this affect your mind, but when you do three movements in a row, the muscles are going to eventually not be able to handle wieghts you think you can normally handle, but this will begin to help with your endurance fibers and will help to build up your endurance a bit as well. When you hit those trisets, leave your ego in the Locker Room. 45-75 reps max will really add up and the burn and lactic acid will set in!

Another thought on the Hypertrophy/Volume week(this was added over the last year):
It's just a new twist to the old one I added it later on last year and it really kind of gives the best of both worlds with the Hypertrophy set of a compound move with the the muscular endurance that helps to also build some conditioning with some real good pumps! kind of like hitting some widowmakers after doing a hard set of something that is relatively heavy but not quite. And it let's you really commit to a single bodypart for some good isolation work as well, the arms get their own day as well once every 3 weeks, plus the numbers of days increases so you are in gym a bit more and burning some more cals, it's a good thing to keep in there

Thanks for the advice and vistit my journal, I really enjoy your S**** style training and for sure I will continue once using.

[chuckles_345]

Glad to see you are enjoying the workout. I'm making pretty good gains on it myself. Keep it up!

Chuckles

[Fuerza_M]

Glad to see you are enjoying the workout. I'm making pretty good gains on it myself. Keep it up!

Chuckles

thanks man and yes great program , I will start to clean my diet and with this workouts pretty sure i will see a great results.

[Fuerza_M]

Shoulders

One exercise for 4 sets of 6-10 reps
DB press
40x8
40x8
40x8
40x8

Giantset of Shoulder exercises for 4 cycles of 15-25 reps
Sequence=DB Side Laterals,DB Front Raises, DB BentOver Raise,BB Shrugs
20x15,20x15,15x15,135x15
20x15,20x15,15x15,135x15
20x15,20x15,15x15,135x15
20x15,20x15,15x15,135x15

Comments: killer workout , my shoulders were total fatigued in the last exercises of the giant set, uffff

[littlechick]

seems like you are really liking this new program :)

[Fuerza_M]

seems like you are really liking this new program :)

yes , the good thing i stimulate the muscle and not the joints, my shoulder is ok right now just a little pain and think is because the program.

[MISSINGLINK]

Shoulders

One exercise for 4 sets of 6-10 reps
DB press
40x8
40x8
40x8
40x8

Giantset of Shoulder exercises for 4 cycles of 15-25 reps
Sequence=DB Side Laterals,DB Front Raises, DB BentOver Raise,BB Shrugs
20x15,20x15,15x15,135x15
20x15,20x15,15x15,135x15
20x15,20x15,15x15,135x15
20x15,20x15,15x15,135x15

Comments: killer workout , my shoulders were total fatigued in the last exercises of the giant set, uffff

I think this workout that you have just done sets the standard for volume. I looked up the definition of volume and it linked me here. :D Do your shoulders hurt after something like that? Great workout Fuerza.

[Fuerza_M]

I think this workout that you have just done sets the standard for volume. I looked up the definition of volume and it linked me here. :D Do your shoulders hurt after something like that? Great workout Fuerza.

thanks man, the volume were good in this phase, next phase will be heavy lifting and low volume 1 on 1 off :)

[Cytrainer913]

seems like you are really liking this new program :)

If you want to see the whole thing laid out, just go to my journal and there should be a doc there for you to download, under Cytrainer Journal and it is the S**** training!

[Fuerza_M]

If you want to see the whole thing laid out, just go to my journal and there should be a doc there for you to download, under Cytrainer Journal and it is the S**** training!

Great program

[Fuerza_M]

Quads
135x15-warmup
225x8
245x6
245x6
245x6

Triset of Leg exercises for 4 cycles of 15-25 reps
Leg Extension+Leg Curl+Walking Lunges
80x15,55x15,25x15
80x15,55x15,25x15
80x15,55x15,25x15
80x15,55x15,25x15

Comments:I burn my legs today :eek: , was hard the triset but I did ajuaaaaaaa :)
I will do calves after work

[Cytrainer913]

On this one I usually don't do a triset as i try and do the quads and hammies for 2 supersets 4 sets each, just becasue i want each area getting the same work after the bigger compound move!

So after Squats,
I would do extensions and leg curls Supersetted for 4 sets of 15-25 reps
and then do maybe Lunges supersetted with Leg press also for 4 sets of 15-25 reps!

You will also see this on the arms days which will tak a bit longer because you need to do one bi and one tri, and then because they are a smaller group I usually do 3 sets of one bi and tri superset and then another or you can do with the same group and do 3 sets of two bi exercises supeprsetted and then 3 sets of tri exercises supersetted.

Chest is easy to do one biggie and then a triset for 3 moves in a row for 4 cycles of 15-25.
back is the same way.
Shoulders is a little different by adding the traps in the end of the triset to make it a quad set or giant set of 4 moves in a row for 4 cycles.

I hope that helps!

[Fuerza_M]

On this one I usually don't do a triset as i try and do the quads and hammies for 2 supersets 4 sets each, just becasue i want each area getting the same work after the bigger compound move!

So after Squats,
I would do extensions and leg curls Supersetted for 4 sets of 15-25 reps
and then do maybe Lunges supersetted with Leg press also for 4 sets of 15-25 reps!

You will also see this on the arms days which will tak a bit longer because you need to do one bi and one tri, and then because they are a smaller group I usually do 3 sets of one bi and tri superset and then another or you can do with the same group and do 3 sets of two bi exercises supeprsetted and then 3 sets of tri exercises supersetted.

Chest is easy to do one biggie and then a triset for 3 moves in a row for 4 cycles of 15-25.
back is the same way.
Shoulders is a little different by adding the traps in the end of the triset to make it a quad set or giant set of 4 moves in a row for 4 cycles.

I hope that helps!


Thanks Man, sounds pretty good , I will use in my next legs Hypertrophy /Volume Combination

[Cytrainer913]

It was still a pretty good burn with the workout you did, right? This is what I did to make more balanced! Good job on the workouts! If you need to take a day here or there because of added recovery, it's not biggie, if you finish in a little more than 72 days! Just go by feel and if the body needs it, then take it!

[Fuerza_M]

It was still a pretty good burn with the workout you did, right? This is what I did to make more balanced! Good job on the workouts! If you need to take a day here or there because of added recovery, it's not biggie, if you finish in a little more than 72 days! Just go by feel and if the body needs it, then take it!

wow, was pretty good burn and really feel the work, to be honest I feel ok right now and very motivate because the good work and my shoulder feel ok.

thanks for the advice

[Ragnar13]

Nice workout man! Like the workout and like the link that Cytrainer913 posted.

Btw, took your advice and added lunges to my leg day......oh boy! big difference.

[Cytrainer913]

Here you can find samples of the wokrouts and see the variety as it is usually something different each time I come back around to the same workout!

http://forum.bodybuilding.com/showthread.php?t=1000319

[Fuerza_M]

Nice workout man! Like the workout and like the link that Cytrainer913 posted.

Btw, took your advice and added lunges to my leg day......oh boy! big difference.

thanks amigo and the document for cytrainer913 explain vey good the S**** style training.

[Fuerza_M]

Arms

Close grip bench
165x6
165x6
165x6

BB Curl
85x6
85x6
85x6

Superset for triceps
Tricep Extension+Pushdown with V-Bar
25x15,50x15
25x15,50x15
25x15,50x15


Superset for Biceps
Cable Curl+Concetration Curl
30x15,30x15
30x15,30x15
30x15,30x15

Comments: great workout , I give my 100% today ,my arms finish very pump and I finish happy :)

[MISSINGLINK]

Nice workout Fuerza.

[Fuerza_M]

Nice workout Fuerza.

Thanks amigo

[Ragnar13]

How did you do 15 reps of concentration curls after the cable curls......WOW!!!


Arms have to be PUMPED!!!!!

[Fuerza_M]

How did you do 15 reps of concentration curls after the cable curls......WOW!!!


Arms have to be PUMPED!!!!!

oh my amigo, I just said to myself " one more cabron(bad word in spanish)"
I will ask my amigo Lencho, what word in english is similar to cabron :D

[Fuerza_M]

Heavy Lower Workout

Squat
275x4
295x4
295x4
295x4

immediate back off set of 20 reps
Squat
15x135 rest and finish another 5 reps=total 20

Stiff-Legged Deadlifts
225x5
225x5
225x5
225x5

immediate back off set of 20 reps
Leg Curl
55x20

Comments: after squat back off set my energy was low and struggling with Legged deadlifts but feel the work in my legs :)

[littlechick]

:eek: very nice ;)

[Lencho]

:eek: very nice ;)

x2! I didn't know you had all of that squatting power in you, amigo!

[Fuerza_M]

:eek: very nice ;)



Thanks amiga,was hard



x2! I didn't know you had all of that squatting power in you, amigo!

thanks mi amigo, oh man I felt a big pressure in my quads with the back off set of 20 reps after the heavy squat( parallel) and finish exhausted after the set with no more energy.

[Fuerza_M]

BB Decline bech press
175x4
175x4
175x4
175x2

back off set of 20 reps
DB Flat bench
50x20 non stop reps

BB Incline Bench press
165x4
165x4
165x4
165x2

Comments: feel pretty good :), my shoulder was almost perfect but i lift with caution and not increase the weight , if my shoulder continue ok ,I will start increase the weight in my press exercises :)

[Fuerza_M]

Barbell Row
135x12 wamp up
135x12 warm up
175x5
175x5
175x5
195x2
back off set of 20 reps
Pulldowns
80x20

Barbell Shoulder Press
115x4
115x4
115x4
125x2
back off set of 20 reps
Seated Side Lateral Raise
25x20

Comments: I started with Vasoexplode pre workout supp and can see the difference, I always use something for preworkout and usually with caffeine but sometimes some supps works for with some sides like trips to the bathroom or nervous , but I like this new supplements.

[Fuerza_M]

today is my rest day and I will start tomorrow Lighter week (3 training styles used here negatives, slow positives, and Drop sets)

Diet for today

1- 1 cup of oats,2 scoops for Protein Powder
2- 2 tuna cans and salad
3- 1 cup of oats 2 scoops of Protein Powder
4- 1/2 cup of brown rice,4 eggs and 2 of Penaut butter
5- 1 cup of milk+ 1 scoop of protein powder+Penaut butter(before bed)