Alberto's I Got WNBF PRO Stuff to do. No Crying!

[bwelch1985]

30lbs over contest weight and you've STILL got hamstring detail!?!?! Maybe there is something to this whole 'reverse dieting' phenomenon...

[LittleMan55]

Last work looked great.... 185 and still some hammie detail?!?! Yeah Buddy!

[TigerStealth]

rear lat spread looks GREAT!

How long will you mini cut for and how many pounds will you aim to lose?

[ehlisl]

Great progress Berto! Looking WIIIIIDE!

[JENerator]

Originally Posted by ehlisl

Great progress Berto! Looking WIIIIIDE!

^ this! and pretty tan, too, for the Ivory Latino!

[toddbz]

Originally Posted by StevenNevets

http://forum.bodybuilding.com/showpo...1&postcount=34

Originally Posted by BaFtub

oh teh noes j00cey j00ce

Yeha what 9 years of training and 30lb? Juiced to the hilt! ;P

Originally Posted by FATHER FLEX

This and reading will do it to me. I don't mean to! Its a pool party, and I am sure its the one place I can wear European style beach wear and not be looked at funny. LOL I think I might stop by, because they are nice enough to have this set up, not to mention for the sakes of making contacts and stuff like that. Oh and in my case FREE food!

That and Arlean may be there!!


So you like the snatch grip deads eh? I really enjoyed them the last time I did em to. Impossible not you get the glute involved simply because you are lower and more 'over' the bar since the hands are out stretched. I like the rolling the bar towards you to get it moving on that one to! May have to give that a shot next time.

You up for flipping some tires come Sunday? Or you gonna be to busy prefecting your canonball pool side? HEHE

"Hey Arlean! Look at this!"
Sploosh!

Chicks dig a good cannonball

[Squizzzer]

Originally Posted by toddbz

"Hey Arlean! Look at this!"
Sploosh!

heeheeheehee

[italianplaya30]

Originally Posted by TigerStealth

rear lat spread looks GREAT!

How long will you mini cut for and how many pounds will you aim to lose?

x2 he said it all!!!

Looking wide !!!

[jlbush]

Originally Posted by FATHER FLEX

You the upwards shrugs I think can do a number on the shoulder girdle, even more so with the bad habit many of are guilty of. The forward neck while shrugging, I know I have an issue with it. I think doing them this way is much more effective in having the traps do what they are meant to do. Its a very fast contraction, most of the isometric work for that area coming from standard deadlifts. I really like this movement, which is most important.

You know doing things you find entertaining and like.

hmmm never knew shrugs could be dangerous...When you say "forward neck" what do you mean by that? Would the proper technique be to just maintain the natural postion of your head and neck while shrugging? I might have that bad habit you're talking about and not even know it

[toddbz]

Originally Posted by jlbush

hmmm never knew shrugs could be dangerous...When you say "forward neck" what do you mean by that? Would the proper technique be to just maintain the natural postion of your head and neck while shrugging? I might have that bad habit you're talking about and not even know it

Think of a turtle.

And think of your statement: "say "Would the proper technique be to just maintain the natural position of your head and neck while shrugging?"
Really a good thing to keep a natural or even neutral position in any lift. Think about what the skeleton looks like in a neutral position. Not all slouched over, but good arch in the lumber and pretty much everything else nice and straight. Can't really go wrong with that.

I think both the Nickster and I have kinked our traps by sticking our necks out doing shrugs.

[CM82682]

Originally Posted by toddbz

I think both the Nickster and I have kinked our traps by sticking our necks out doing shrugs.

Add me to that list. Whenever my head comes forward I seem to have some pain and other issues, neck/head in proper alignment and Im all good.

Looking good Berto. If I saw you in the gym there is no way I would guess 185, you look much bigger then that.

[Silver-Wolfe]

Sorry I'm kinda late. What did you do?

Originally Posted by FATHER FLEX View Post

You the upwards shrugs I think can do a number on the shoulder girdle, even more so with the bad habit many of are guilty of. The forward neck while shrugging, I know I have an issue with it. I think doing them this way is much more effective in having the traps do what they are meant to do. Its a very fast contraction, most of the isometric work for that area coming from standard deadlifts. I really like this movement, which is most important.

You know doing things you find entertaining and like.

[cawiau]

Back is looking solid bro!

[jlbush]

Originally Posted by toddbz

Think of a turtle.

And think of your statement: "say "Would the proper technique be to just maintain the natural position of your head and neck while shrugging?"
Really a good thing to keep a natural or even neutral position in any lift. Think about what the skeleton looks like in a neutral position. Not all slouched over, but good arch in the lumber and pretty much everything else nice and straight. Can't really go wrong with that.

I think both the Nickster and I have kinked our traps by sticking our necks out doing shrugs.

Uhhh does that mean I'm slow?! LOL...Thanks! I appreciate the info!

Originally Posted by Silver-Wolfe

Sorry I'm kinda late. What did you do?

He was doing power shrugs.

[toddbz]

Originally Posted by jlbush

Uhhh does that mean I'm slow?! LOL...Thanks! I appreciate the info!

Ha! Nope nor does it mean you have to hit the potty in an urgent manner

[FATHER FLEX]

Lower Power

Front Squats

245 x 3
265 x 3(2 sets)
275 x 3
295 x 3



BSS

90 x 8(4 sets)

BB SLDs

275 x 5

Seated Calve Raises

4 Plates + 35 x 6(6 sets)

Leg Press(Single Leg)

3 plates x 15
3 plates + 25 x 15
4 Plates x 15

Nutrition

83.5
585.4
231.4

Misc

ATG's felt good.

[FATHER FLEX]

Originally Posted by B-Neva

so when I gain 10lbs(185) I'll look that big? nice!

Maybe just not as handsome.

Originally Posted by Quelly

you weigh more than me lol!

184.8 yesterday, and 184.6 today. Tomorrow 185 will be mine again! LOL

Originally Posted by bwelch1985

30lbs over contest weight and you've STILL got hamstring detail!?!?! Maybe there is something to this whole 'reverse dieting' phenomenon...

Originally Posted by LittleMan55

Last work looked great.... 185 and still some hammie detail?!?! Yeah Buddy!

I try not too look my legs, because I still got some tie-in when it comes to poses were I spike a back leg. Lower back is my ewww spot. Took this one yesterday, some Xmas tree still there...kinda. LOL

Originally Posted by TigerStealth

rear lat spread looks GREAT!

How long will you mini cut for and how many pounds will you aim to lose?

I am almost tempted to do six weeks, because that would be half an old school prep. That would probably put me down to 170 I think, from that point keep gaining until the end of the year. Maybe 190-95, but waaaaay better and stronger pound for pound than ever before.

Originally Posted by ehlisl

Great progress Berto! Looking WIIIIIDE!

WIIIIIIDE That's me new waist size! Do you have this trouser in WIIIIDE? lol Thanx.

Originally Posted by JENerator

^ this! and pretty tan, too, for the Ivory Latino!

I am loosing what I got my my two tanning sessions I got a few weeks back. LOL Been studying like a mad man of late.

Originally Posted by toddbz

Yeha what 9 years of training and 30lb? Juiced to the hilt! ;P



That and Arlean may be there!!


So you like the snatch grip deads eh? I really enjoyed them the last time I did em to. Impossible not you get the glute involved simply because you are lower and more 'over' the bar since the hands are out stretched. I like the rolling the bar towards you to get it moving on that one to! May have to give that a shot next time.

You up for flipping some tires come Sunday? Or you gonna be to busy prefecting your canonball pool side? HEHE

"Hey Arlean! Look at this!"
Sploosh!

Chicks dig a good cannonball

LOL!

I think when pulling from the floor I might stick solely to snatch grip, and trap bar deads. Its just soooo much easier to get everything firing right. Can't wait to do them again on Thursday, yeah I am actually looking forward to pulling off the floor, have not been able to say that for a while.

Originally Posted by Squizzzer

heeheeheehee

Dude I giggle she will know all along it was me, and I will be leaving the pool party in the back of a police car. I would still wave bye to her though.

Originally Posted by italianplaya30

x2 he said it all!!!

Looking wide !!!

No comments on the mullet?

Originally Posted by jlbush

hmmm never knew shrugs could be dangerous...When you say "forward neck" what do you mean by that? Would the proper technique be to just maintain the natural postion of your head and neck while shrugging? I might have that bad habit you're talking about and not even know it

Originally Posted by toddbz

Think of a turtle.

And think of your statement: "say "Would the proper technique be to just maintain the natural position of your head and neck while shrugging?"
Really a good thing to keep a natural or even neutral position in any lift. Think about what the skeleton looks like in a neutral position. Not all slouched over, but good arch in the lumber and pretty much everything else nice and straight. Can't really go wrong with that.

I think both the Nickster and I have kinked our traps by sticking our necks out doing shrugs.

Originally Posted by CM82682

Add me to that list. Whenever my head comes forward I seem to have some pain and other issues, neck/head in proper alignment and Im all good.

Looking good Berto. If I saw you in the gym there is no way I would guess 185, you look much bigger then that.

Originally Posted by Silver-Wolfe

Sorry I'm kinda late. What did you do?

What Todd said basically. Though I am guilty of still doing this sometimes, and even more so in the past.

If you want to read into this further.

http://www.tmuscle.com/free_online_a...science_part_1

Originally Posted by cawiau

Back is looking solid bro!

I got another one for you

[jhyaduck]

Mirin' the new avi, it's much better when it's a clear photo unlike your last one!

[Trapzillaoo7]

Looking great old friend! Congrats and keep pushing forward!

Brian

[Silver-Wolfe]

Thanks for the link, bro. You back looks awesome! I consider my back to be my strongest. Well maybe my front is the weakest lol. But as far as shrugs. i used to do em back when i was trying out Yate's HIT but then stopped in favor for just heavy deadlifting. And they work wonders. My traps is on fire the now when I squeeze em.

[Silver-Wolfe]

Originally Posted by bwelch1985

30lbs over contest weight and you've STILL got hamstring detail!?!?! Maybe there is something to this whole 'reverse dieting' phenomenon...

Reverse dieting? What do you mean?

[FATHER FLEX]

Originally Posted by jhyaduck

Mirin' the new avi, it's much better when it's a clear photo unlike your last one!

This one is cool! Basically I was saying cheer for me phuckers or I will run off stage, and chop off some heads!

Originally Posted by Trapzillaoo7

Looking great old friend! Congrats and keep pushing forward!

Brian

Long time no see! When is the next one? You know what I am talking about!

Originally Posted by Silver-Wolfe

Thanks for the link, bro. You back looks awesome! I consider my back to be my strongest. Well maybe my front is the weakest lol. But as far as shrugs. i used to do em back when i was trying out Yate's HIT but then stopped in favor for just heavy deadlifting. And they work wonders. My traps is on fire the now when I squeeze em.

I think if you are doing heavy deads regularly, minimal direct trap work is needed.

Originally Posted by Silver-Wolfe

Reverse dieting? What do you mean?

I didn't pig out like most people do post contest. I think for being 30 pounds over my stage weight all is pretty good.

This is a sport for the patient.

[Trapzillaoo7]

Ahhhh, I have no plans at this point. Just enjoying normalcy! I can't say what the future holds but my posing trunks are still in my dresser drawer, : )

Good to see you are kicking ass and taking names.

Brian

[QUOTE=FATHER FLEX;357059751]


Long time no see! When is the next one? You know what I am talking about!

[cawiau]

Liking the new back pic bro!
Solid!

*leaves thread feeling like **** *

[yzrider400f]

lovin' the avi pic man.. so awesome.

nothin' like swingin a battle axe around on stage after a big win. i need to at least get a sword or something.. i'm dying for one of those trophies

[Silver-Wolfe]

Originally Posted by yzrider400f

lovin' the avi pic man.. so awesome.

nothin' like swingin a battle axe around on stage after a big win. i need to at least get a sword or something.. i'm dying for one of those trophies

Yeah I was wondering about that. Where did you get that?

[FATHER FLEX]

Six Week Mini Cut

Since I received like 1000 pms concerning it.

This will be sort of a pre-contest test run so to speak. I believe I can be ready in 12 weeks, and going halfway on a prep would be a good way to gauge what a prep should look like for me. I should look six weeks out by the end of this. Here is the method.

Training Split

Sun-Rest
Mon-Lower Power(Cardio)
Tue-Upper Power
Wednesday-HIIT
Thursday-Rest
Friday Lower Hyper
Saturday Upper Hyper(Cardio)

HIIT = 8 Intervals
MISS = 30 minutes

Nutrition

Mon-Sat

FAT 50
CHO 275
PRO 230

Sunday Re-feed

FAT 50
CHO 425
PRO 210

Should be a good old time.

[FATHER FLEX]

Originally Posted by Trapzillaoo7

Ahhhh, I have no plans at this point. Just enjoying normalcy! I can't say what the future holds but my posing trunks are still in my dresser drawer, : )

Good to see you are kicking ass and taking names.

Brian

Yeah I kinda like the whole working out without the whole deadline over my head to.

Originally Posted by cawiau

Liking the new back pic bro!
Solid!

*leaves thread feeling like **** *

Why would it make you feel like that? C'mon Carl...

Originally Posted by yzrider400f

lovin' the avi pic man.. so awesome.

nothin' like swingin a battle axe around on stage after a big win. i need to at least get a sword or something.. i'm dying for one of those trophies

Some are sharp, so beware! LOL

Originally Posted by Silver-Wolfe

Yeah I was wondering about that. Where did you get that?

At a show.

[Eric-B]

Minicut plan looks pretty sweet. Do you happen to have a link to a good article about refeeds? I understand the basic idea with leptin levels and such, but I wanted to read something a little more in depth.

I've realized that I'm the same way with the lower back fatness. Makes lat spreads look like poo when you're not fat-free or even reduced fat. Looking big though and I think you could maintain a christmas tree at 12-15% with your back development. Kinda like big E and his abs.

[Squizzzer]

Originally Posted by FATHER FLEX

I believe I can be ready in 12 weeks, and going halfway on a prep would be a good way to gauge what a prep should look like for me. I should look six weeks out by the end of this. Here is the method.

and if you just happen to be ready in 10 weeks 4 days?


lol....but looks good dude...