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

[FATHER FLEX]

NO GAMES!



Overview

The 2008 season brought much success my way. Despite it being plagued by injuries I earned natural pro cards in three different natural federations. Then in August I found myself on a WNBF pro stage, something I would have not believed months earlier. So much was accomplished, but I still got so far to go.

Raiders Silver and Black Muscle Classic 05/03/08


NGA Mr Natural California 06/21/08


INBF Capital City Show 07/12/08


WNBF Mid America Pro Am 04/02/08


Although I finished last in my class, it was not a disappointing experience. It was a motivating experience, and there is not doubt in my mind that given enough time I can be more than just simply competitive at the pro level. In fact I am fairly confident I can be among the elite.

Goals

Get Healthy

-A good portion of this year will be dedicated to getting healthy again, prior to my major injury I have been slowed down by injuries the last year. Most of 2008 will be lighter hypertrophy specific training. I will slowly incorporate heavier loads into my training as my health improves.

Nutrition

-I have never followed a specific protocol during an off-season, and surely keeping track of my intake year round will bring new gains. After working with Layne I learned the benefits of keeping track of your macronutrients. I see it having the same impact on my off-season that it had on my pre-contest dieting. It will take me to the next level.

Training

-Use periodization, as this will keep me healthy and thus making gains throughout the whole year. I have the work ethic and the drive, and more often than not I know better, I just need to stick to my guns and train smart.

Misc

-Grow inside and outside the gym. Making strides in becoming a better human being. Making sure I am giving more than I am receiving, helping others is the true to key to happiness from what I have learned.

-Complete my Clinical Nutrition Degree, and become a Registered Nurse.

-Becoming a better son, brother, friend to all my loved ones. Without these people you have nothing.

The Plan in Detail

Training

Week 1
Mon-Lower
Tuesday-Upper
Wed-Lower
Thurs-Upper(Cardio)
Fri-Lower(Cardio)
Sat and Sun(Cardio)

Week 2
Mon-Upper
Tue-Lower
Wed-Upper
Thur-Lower(Cardio
Fri-Upper(Cardio)
Sat and Sun-(Cardio

The cycle repeats itself after the second week. I respond well to frequency, and for the next eight weeks I will follow this split. Adjustments will be made were I find necessary, but the first eight or so week I expect to do much of my healing, so I will use much lighter loads than usual, and hypertrophy specific rep ranges. I am almost going to take it as a de-loading phase, but simply because I am rebounding from a long contest prep I do expect to make good gains. Also I have never trained in this manner before, and that itself should make for new growth.

I won't do any HIT cardio until I am done with the hypertrophy phase, not because I think it creates any kind of conflict, but because lower impact cardio is best right now that I am trying to heal. The cardio protocol is very simple.

Cardio
Not your normal slow paces cardio, I like to treat my cardio like my weight training and try to improve upon my times. Keeps it interesting, and from my experience more effective.

2.3 Mile walk(60 percent of it is up hill)


Nutrition

FAT - 50 Grams
CHO - 225 Grams
PRO - 220 Grams

I am upping these very slowly, I am in no rush to get fat overnight. I will add calories as my weight gain stalls. I have kept it clean since my show last week, I was about 154 pounds this morning. I plan to slowly weed out the cardio, this will probably be my last week were I have 4 sessions. Thus my numbers are a bit lower than you would expect, but you have to remember I have been dieting for a while now, and the weeding out of the cardio itself should create a bigger caloric surplus.

Supplementation

-Scivation Xtend
-Scivation Whey

Eyes on the Prize......FOCUS!

[BaFtub]

Subbed.

[devo09]

subbed, nice training split
good luck

[Squizzzer]

get healthy brother...lookin forward to the next couple of years for you man...gonna be exciting

[TQsmooth5]

Alright!......Albert's got the fever again!

[super_stevecc]

Finally! Good luck, Berto. This is the start of something massive and great!

[billfinkbiner]

In again!

[flexingtonsteele]

awesome plan bro, cant wait to see the results of it!

[nads786]

subbed, are you in the nursing program? i just finished my first year

[FitIron]

IN!!!!!!!

I am here EVERY step of the way Berto, LET'S DO THIS!!!!!

[BoxingAthlete08]

Ive read quite a bit of your old log, looking forward to this one!

[passionate]

Do thiz thaaaannnngggg!!!

Looking forward to following your progress....

[quest-x]

In for some crazy ass numbers and improvements

oh, and the striated glutes

[Themenace]

yeah buddaaaay, subbed !

Greez

[Salaam86]

subbed for sho, im looking forward to seeing how you ease into your bulk from contest prep.

[FATHER FLEX]

WOW! All ready got me some traffic in here, I better put up for shut up.

Off to the gym I go! Upper body day!

[coloBB]

in this one of course... I expect even bigger things in the future from you man!

[vbsunbum1]

Originally Posted by FATHER FLEX

WOW! All ready got me some traffic in here, I better put up for shut up.

Off to the gym I go! Upper body day!

Hey there Quad man!!! I'm subb'd again fo sho!!!

Is that the aroma of pizza I'm smelling in your gym?!

Thank you for the compliments on my pics/progess and the Mud Run!!

[semper27]

Damn bro! Didn't realize this was up already! You know I'm here for the ride! Really like the looks of the split. We still need to get together and compare a few ideas! My thread is up now as well!!! See you there!!!! GROW TIME BABY!

[FATHER FLEX]

Originally Posted by vbsunbum1

Hey there Quad man!!! I'm subb'd again fo sho!!!

Is that the aroma of pizza I'm smelling in your gym?!

Thank you for the compliments on my pics/progess and the Mud Run!!

Mud and Pizza? I think you are on to something. Luckily I was there early today otherwise...Post-workout meal might have been a little different.

THANK YOU for stopping by.

Originally Posted by semper27

Damn bro! Didn't realize this was up already! You know I'm here for the ride! Really like the looks of the split. We still need to get together and compare a few ideas! My thread is up now as well!!! See you there!!!! GROW TIME BABY!

Grow time!

[jman14]

alberto, i read a lot of your old journal and was lurking in there for a while. this seems like a good time to jump in so i'll be following. you are an inspiration, man.

[toddbz]

Oh now tell me this isn't gonna be fun!?

[chuckles_345]

Subbed!

Chuckles

[muscleandgains]

im just exited about the recipes that i know will come sooon!

[gymratluke]

In before 2nd page!!

[DavezFever]

Subbed to the most epic journal on here! Time to grow!

[bucsfan]

First page! Congrats on your great year! I am going to be following this log closely. Good luck.

[patroclus32]

I was on vacation last week and just read through the last couple pages of your old journal just now. You are my hero man. I've learned so much reading through your logs. You deserve all the success you've achieved.

[Fuerza_M]

suscrito a tu gran journal

[FATHER FLEX]

UPPER BODY DAY

Slow negatives, anyone who has ever seen me lift knows that this part of the lift has never previously existed! I was in and out in one hour. I am slowly going to build up my strength, and in the mean time really focusing on the MM connection everyone talks about.

Barbell Rows

225 x 12
245 x 12
255 x 12

Iso Lateral HS Rows

2 plates x 12
2 plates + 25 x 12(2 sets)

V-Bar Pulldowns

150 x 12(3 sets)

Low Incline Dumbbell Press

70's x 10(3 sets)

Decline Close-Grip

185 x 8(3 sets)

DB Skull Crushers/Hammer Curls

25's x 20(All three sets were done YOUNG and SEXY and back to back. PUMP GALORE!

DB Upright Rows

40 x 12(These are great because you can adjust the dumbbells through out the movement to your own unique biomechanics = No stress on the wrist)


Cardio

NONE! There won't be any until Thursday either! Gaining weight is sooo cool.


Nutrition

48 Fat
227 Carbs
221 Protein

Supplements

-Apple Xtend
-Vasocharge
-VANILLA WHEY!(With Agave syrup and sunflower butter Mmmmm!)

Misc

I am almost certain that the calories will have to go up, I have a plan and I am sticking to it. I will make my weigh-ins Saturday morning, because those morning are the least hectic. I currently weigh 155.8 pounds, let the rebounding begin!

Trust me guys the journal will get much much better! Going to sleep early today, since my day starts again in about 5 hours actually. The fact that the Olympics are on will probably keep me up a little later than I want to though.

Although like I told my boys, its hard to have a bad workout after seeing all these world class athletes push themselves to crazy limits.