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

[Quelly]

Originally Posted by FATHER FLEX

Well it wasn't slow, about as slow as the same speed as the 510 I did at PL meet a few years back, but it would have been fast if the quads, and butt did their thing.

so 10lbs away from a pre injury PR? why the sad face lol

[CM82682]

You know you move some impressive weight when you arent happy with the way you deadlifted 500lbs!

[Young9]

and even though the 500 was SLOWWWWWWW....
still more than you pulled a few months ago.

[IndianForeigner]

...............that is all

[gymratluke]

Originally Posted by FATHER FLEX

Its funny because when I was going over wit Max(he joins Nick and I often) about the day setup, he thought the same. Its a matter of going in there with a sense of urgency. You know you only got 8-10 sets, you better not waster anything. As soon as I grab those DBs from the rack I am "alive" for the lack of a better word. Now the current setup has me shifting weeks, and next week chest and shoulders workout will be more typical from a bodybuilder perspective. More volume, drop sets, and other "intensity techniques."

By the time we were done Max agreed that we put it some work.

WORD Budda!!

[bbqwizard]

Originally Posted by FATHER FLEX

Featured Athlete on 3DMUSCLEJOURNEY.COM

http://www.3dmusclejourney.com/alberto-nunez.php

Great interview! And BTW, you are "that man"! I am proud to have met you and know you. You inspire me to WORK every day bro.

[BuckSpin]

Originally Posted by FATHER FLEX

You have a Rice rookie card to? Its one of my prized possessions. Brother gave it to me 2 birthdays ago. Actually pulled it from a pack to, he got me five unopened packs. Jerry's was the only RC in all five pack.

<<<<<< still has the near mint Payton RC he got in a pack in 1976....

[BuckSpin]

Originally Posted by FATHER FLEX

Deadlifts

435 x 5
455 x 2
475 x 2
500 x 1

Still not lifting the way I want on deads. I could be so much faster, and stronger. More glute work, and back to rack pulls.

2.5x BW for reps is freakin' awesome, man....

[toddbz]

Originally Posted by FATHER FLEX

Still not lifting the way I want on deads. I could be so much faster, and stronger. More glute work, and back to rack pulls.

I think E, Adam, n Youngblood got the ticket on the glute stuff lately. Those bridges let you know right now if stuff is turned on or off. As far as a helper for deads (and squats for that matter) so far they are infinitely supperior to other stuff I've tried.
Even though rack deads are good for back development. If you think about how little hip extension you have in them, they will do very little to cure what you have going on with your deads.
I even have a idea that that type of glute work will also help pressing #'s. Reason being is when we press we push our feet into the floor. The more you can do that and the more power you can generate in that. The more stable/power you can transmit to the actual pressing motion itself.
The physics dork in me coming out, but the concept is a house built on sand has a weak foundation.

Originally Posted by FATHER FLEX

Once I start pulling from the floor I will do deads w/ a snatch grip. I like those because they make for a more custom deficit. Ever tried those?

Yepper. Just adjust the grip to change the deficite. Plus with snatch grip if the hips aren't working, you'll end up in a sweet pike position. Very difficult to hyperextend that lift and not get on your toes.

[gymratluke]

Originally Posted by BuckSpin

<<<<<< still has the near mint Payton RC he got in a pack in 1976....

I gotta signed Joe Montana Rookie Card in a glass case...

[italianplaya30]

500lb deads are nice !!!!!

[FATHER FLEX]

210 POUNDS!

I really got the cardio going now. I play basketball about two times a week, mostly half court games. I increased the cardio to six times a week. I use the stair climber for 30-45 minutes and do my best to keep it on level 10. It's a pain really, but I do it because it works.

The weight training is just as intense, still squat over 400 pounds for reps. I just can't do it for five plus sets like I used to. I am very focused as I know I only have about 6 more weeks to loose the fat I want because this fall and winter I have some good muscle to put on. I have done my best to keep my strength even though I have now lost 40 pounds.

Highlights of the week

- 43 dips(body weight only)

-1440 Pounds Leg Press for 6 reps

- 385 Pound barbell rows

-Next week I want to be somewhere close to 208 Pounds. Got to make it happen!

The week in pictures.

I never thought it would feel this good!



The classic shot.



Pistolas....eh



Hey somebody has got to do it



That NEVER die attitude!



Bam!



My boy Brandon(AKA Trapzilla) and I



That is all for now guys. I got to go work on some nutritional plans for some of the folks at the gym. Helping others phucking rocks. See you next week, hopefully a little bit better than this week. Peace!

[FATHER FLEX]

Originally Posted by Quelly

so 10lbs away from a pre injury PR? why the sad face lol

I guess I just want more, and know what I am capable of. Might start pulling snatch grip deads on lower power day.

Originally Posted by CM82682

You know you move some impressive weight when you arent happy with the way you deadlifted 500lbs!

I think once I hit a clean 550 with at sub 181 I will be happy. Ehhh probably not.

Originally Posted by Young9

and even though the 500 was SLOWWWWWWW....
still more than you pulled a few months ago.

Or when I would see guys pull 400 for tripples and wish I could...point taken

Originally Posted by IndianForeigner

...............that is all

Originally Posted by gymratluke

WORD Budda!!

I mean recall our leg day, I am a volume junkie, but see nothing wrong with going through such phases.

Originally Posted by bbqwizard

Great interview! And BTW, you are "that man"! I am proud to have met you and know you. You inspire me to WORK every day bro.

Great meeting last year bro, good people, and it was confirmed when I saw you conquer that pizza! More importantly how far YOU have come in such a short time. The old you would have not believed it.

Originally Posted by BuckSpin

<<<<<< still has the near mint Payton RC he got in a pack in 1976....

Phuck in 76! Did you have any idea what you had at the time?

Originally Posted by BuckSpin

2.5x BW for reps is freakin' awesome, man....

Man it was so much easier when I was obese.

Originally Posted by toddbz

I think E, Adam, n Youngblood got the ticket on the glute stuff lately. Those bridges let you know right now if stuff is turned on or off. As far as a helper for deads (and squats for that matter) so far they are infinitely supperior to other stuff I've tried.
Even though rack deads are good for back development. If you think about how little hip extension you have in them, they will do very little to cure what you have going on with your deads.
I even have a idea that that type of glute work will also help pressing #'s. Reason being is when we press we push our feet into the floor. The more you can do that and the more power you can generate in that. The more stable/power you can transmit to the actual pressing motion itself.
The physics dork in me coming out, but the concept is a house built on sand has a weak foundation.

Yepper. Just adjust the grip to change the deficite. Plus with snatch grip if the hips aren't working, you'll end up in a sweet pike position. Very difficult to hyperextend that lift and not get on your toes.

Good points on all accounts Todd, and I think those glute exercises before I do my heavy pulls with help, I doubt I will be fatigued, one thing about glutes is that they DON'T get tired.

Originally Posted by gymratluke

I gotta signed Joe Montana Rookie Card in a glass case...

SICK!

When was it signed by the by?

Originally Posted by italianplaya30

500lb deads are nice !!!!!

I still want more...LOL You know how it is.

[toddbz]

Originally Posted by gymratluke

I gotta signed Joe Montana Rookie Card in a glass case...

I partied with Bubba Paris in Santa Cruz back in the day. Watched one of the servers toss a misplaced pass to one of the bartenders...came no where near him and went straight through this big ol stain glass window. Bubba started laughing his ass off and said "ohhhh that's yo ass!"
Oh yeah he owned the place HEHE

[graphlex]

Great week in pics (still got some vascularity going I see). That's a lot of dips considering the off season weight so well done! Should have gotten a string tank for my prep (though they seem rare here in the cold ass east). The gingerbread poptarts should be in season again soon but I had my fill last year so they're all yours! Entamman's frosted pop'ems will be my top priority, lol.

[BuckSpin]

Originally Posted by FATHER FLEX

Phuck in 76! Did you have any idea what you had at the time?

No. He was only in his 2nd year & I was 10 years old....LOL That 76' Topps set has a lot of decent RCs in it (Walter Payton, Randy White, Jack Lambert, Brian Sipe, Harvey Martin, Ron Jaworski, Steve Bartkowski) plus some good $$ cards of HOFs early in their careers.

And FWIW here is a lil' piece of trivia that might win you a free beer sometime:

Which NFL team had 4 HOFs line up next to one another down the line? (center, guard, tackle & tight end)

[IndianForeigner]

Originally Posted by BuckSpin

No. He was only in his 2nd year & I was 10 years old....LOL That 76' Topps set has a lot of decent RCs in it (Walter Payton, Randy White, Jack Lambert, Brian Sipe, Harvey Martin, Ron Jaworski, Steve Bartkowski) plus some good $$ cards of HOFs early in their careers.

And FWIW here is a lil' piece of trivia that might win you a free beer sometime:

Which NFL team had 4 HOFs line up next to one another down the line? (center, guard, tackle & tight end)

The Hogs?

[Eric-B]

I showed this to Nick already, but in case you missed it....they're baaack....
























BAM!

[IndianForeigner]

whoa, that looks pretty epic with the frosting filling

[devinh]

Originally Posted by Eric-B

I showed this to Nick already, but in case you missed it....they're baaack....

]

I need to find these asap. Never got the chance to try them last year, and I need to swap out my s'mores.

[B-Neva]

I will look for those tomorrow to see what the fuss is about!

[MKW]

Originally Posted by FATHER FLEX

Picture is my favorite bodybuilding, and maybe simply my favorite picture ever. First of all that was a month after I hurt my butt, leg, and nerve all in one.

She recalls to this day how pale in the face I was from the pain. Yet I insisted on staying on my diet even though I could barely move my leg without intense pain. For two or three days she weighed and measured my food, and would put it in my fridge every morning. She saw me will myself out of bed, and continue on with the prep. Four weeks later, I found myself winning my first overall at the INBA Raiders Silver and Black Muscle Classic. She knew how hard I pushed just to make it out there. I lost it when I saw her.

To this day she talks out how proud, and amazed he was at the fact that I continued. I learned from the best!

Damn, that is a great story! I have something somewhat similar but not nearly on that scale. I was horribly ill for like 6-8 months when I was 10 (turned out it was Crohn's and they didn't realize... so they just kept feeding me dairy to get some cals in me... except dairy was only inflaming it even more...) and missed months of school. Got down to 47 pounds in the summer after being around 80 pounds the previous September! This started in May or so. The following April I was still messed up but recovering and didn't want to miss our baseball season. Throughout the process my Mom would eat all of the same crap that I could eat (liquids etc, the only things I could keep down) to be supportive. Just amazing to think back on it, and how unreal Moms can be. Now that I'm a little older... to think on her support/strength... it's incredible.

BTW, I read about 100 of these pages over the last week or so, took 99% of it as inspiration and knowledge, and 1% on the poptart suggestion. Bought them yesterday, had one early in the day, boom PRs! . And damn did it taste good.

[FATHER FLEX]

Arms!

With Guest Star Eric Helms!


Eric Helms!


But we ain't no curl monkeys!


I izzz saiz Alberto


Me say's Nick


Eric hit dat dere Shoulders! 85 x 5!


CG Bench Press

275 x 5
305 x 2[/b]




DB Curls(Seated)

65 x 6
70 x 4(2 sets)
65 x 4

BB Skull Crusher/BB Curls

90 x 8/90 x 8
110 x 8/110 x 8
110 x 6/110 x 8

DB Hammer Curls

40 x 20

Pushdowns(Drop to failure

80kg x 8
50 kg x 7

Nutrition

<110
<625
<220

Misc

Be back later to chat gonna go to safeway to buy protein and diet soda. And lottery tickets!

[Whomper107]

Arms look phuggin massive in that picture, DAMN! No surprise with the way your CG bench is headed these days.

I've been keeping my eyes open, but no gingerbread poptarts in any of my grocery stores yet! There is a pretty tasty generic brand apple cinnamon though...

[visionz]

Originally Posted by FATHER FLEX

I izzz saiz Alberto

wat!







DAYUM

[Squizzzer]

Originally Posted by FATHER FLEX

But we ain't no curl monkeys!


I izzz saiz Alberto

eric...that dont' look like your legs...
and too bad miami doesn't have any triceps...they'd be some massive arms if he did...lol

sorry...i'm just jealous....
that's photoshoped right? please

[FATHER FLEX]

Originally Posted by Whomper107

Arms look phuggin massive in that picture, DAMN! No surprise with the way your CG bench is headed these days.

I've been keeping my eyes open, but no gingerbread poptarts in any of my grocery stores yet! There is a pretty tasty generic brand apple cinnamon though...

After November load up! The new MRP Solution HFCS! Mmmmmmmm!

Originally Posted by visionz

wat!







DAYUM

Alberto"Arm looks good, but the face looks weird."

Eric"What's new?"

Originally Posted by Squizzzer

eric...that dont' look like your legs...
and too bad miami doesn't have any triceps...they'd be some massive arms if he did...lol

sorry...i'm just jealous....
that's photoshoped right? please

Eric is being sensitive, and wants to know what you mean. Are you being sarcastic? Miami doesn't need anything! He is Miami. He just needs some hair on the chest, and perhaps some cheap jewelry. And some some Tums.

How was your birthday, you never called back

[B-Neva]

The man whose arms exploded

[Themenace]

Originally Posted by FATHER FLEX

Arms!

I izzz saiz Alberto

are you serious : D? your arms are huuuuuuge : D!

Greez

[craig//nicol]

arm is beast. nuff said