Fuerza_mass......journal 2009

Fuerza_M · 01-02-2009, 08:41 PM

Goal Add mass

Current weight: around 147 pounds

here is two pictures from 2008 front and back

workouts: I will start the year with 5 days on and two off.
Diet: I will start with with 30% protein/40g Carbs/30g Fat

Fuerza_M · 01-05-2009, 09:07 PM

Chest

I will start with low volume and low reps for some weeks

DB Flat bench press
65x4
65x4

DB Flat bench press
135x4
135x4

DB Flyes
40x6
40x6

Comments: feel weak but expected after almost 2 months with poor diet and no workouts.

orca · 01-06-2009, 06:33 AM

Welcome!

Quote:

Originally Posted by Fuerza_M

Chest

Comments: feel weak but expected after almost 2 months with poor diet and no workouts.

It'll come back! Hit it hard!

Fuerza_M · 01-06-2009, 08:32 PM

Quote:

Originally Posted by orca

Welcome!

It'll come back! Hit it hard!

Thanks man

Fuerza_M · 01-06-2009, 08:42 PM

Pull ups
bw+25x3
bw+25x3

Cable Rope Rear-Delt Rows
50x6
50x6

BB Rows
155x6
155x6

One arm DB Row
65x6

I started today a USPlabs Jacked pre workout supplement and feel pretty good with good energy during the workout

orca · 01-07-2009, 11:14 AM

Quote:

Originally Posted by Fuerza_M

Pull ups
bw+25x3
bw+25x3

Nice!

Quote:

Originally Posted by Fuerza_M

Cable Rope Rear-Delt Rows
50x6
50x6

BB Rows
155x6
155x6

One arm DB Row
65x6

I started today a USPlabs Jacked pre workout supplement and feel pretty good with good energy during the workout

Good back work. Do you plan on adding more sets to each exercise?

jtroster · 01-07-2009, 11:19 AM

Welcome.

Fuerza_M · 01-07-2009, 07:18 PM

Quote:

Originally Posted by orca

Nice!

Good back work. Do you plan on adding more sets to each exercise?

Thanks man, my current plan 4-8 sets per bodypart and rep range of 3-6 reps,what I will try is increase weight per exercise.

Quote:

Originally Posted by jtroster

Welcome.

Thanks man

The_Warhammer · 01-07-2009, 08:54 PM

Nice work! Keep it up and you'll be there in no time!

Fuerza_M · 01-09-2009, 06:20 AM

Quote:

Originally Posted by The_Warhammer

Nice work! Keep it up and you'll be there in no time!

thanks man

Fuerza_M · 02-01-2009, 11:24 AM

Incline BB Press
155x3
155x3

Flat DB Press
70x3
70x3

Dips
bw+45x6
bw+45x6

Skull Crusher
70x6
70x6

V-bar pressdown
50x6
50x6

Comments: feel great today , still far from previous numbers but was a great workout in terms of intensity for me , I will start a carb cycling diet next week and see how works basically High,moderate and low carb clycle

ntrllftr · 02-01-2009, 11:34 AM

Quote:

Originally Posted by Fuerza_M

Thanks man, my current plan 4-8 sets per bodypart and rep range of 3-6 reps,what I will try is increase weight per exercise.

You will NOT grow doing your current workout!
Add some more sets like 12-14 each muscle . Reps at 6-8.

Fuerza_M · 02-01-2009, 02:58 PM

Quote:

Originally Posted by ntrllftr

You will NOT grow doing your current workout!
Add some more sets like 12-14 each muscle . Reps at 6-8.

I am doing something similar than max-ot, and I will increase to 6-9 sets per bodypart and 4-6 reps and see how works

Fuerza_M · 05-25-2009, 04:22 PM

Preworkout meal: zero impact bar 30g Protein/35g Carb/20g fat

Incline BB Press
155x3
155x3

Flat DB Press
70x3
70x3

Dips
bw+45x6
bw+45x6

Postworkout:dextrose+protien+creatine

Meal 3:tuna/potato/peanuts
Meal 4: 4 whole eggs/veggies
Meal 5: greek yougurt/raisins
Meal 6: Whey+peanut butter

Fuerza_M · 08-05-2009, 09:29 PM

Pre workout: protein shake

b]Pull ups[/b]
bw+25x6
bw+25x5

BB Row
185x6
188x6

Underhand BB Rows
155x6
155x6

Concentration Curls
30x6
30x6

Db Hammer Curls
40x6
40x6

Postworkout:dextrose+protien+creatine

Meal 3:Chicken+veggies
Meal 4: 4 whole eggs/veggies
Meal 5: Tuna /almonds
Meal 6: Greek Yogurt+raisins

Fuerza_M · 08-09-2009, 12:05 PM

Today workout

DB Lateral raise
30x6
30x6

DB Press
45x6
45x6

DB Bent over lateral raise
25X6

BB Standing Calf Raise
135X25
135X25
135X25
135X25

Dumbbell Wrist Curl
30x6
30x6
30x6

I am back with my 2 on 1 off day and low volume workouts

Fuerza_M · 09-07-2009, 08:52 PM

Incline BB Press trying use fast and explosive reps
135x6
135x6
135x6

DB Flat press slow reps
60x10
60x10
60x10

Flyes
40x12
40x12

Comments: today I started more strict diet and eliminate the junk food

Fuerza_M · 09-08-2009, 09:35 PM

Pull ups
bw+20x6
bw+20x6

Rack Pulls
225x8
225x8

BB Row
155x15
155x15

Reverse BB Rows
135x20
135x20

Comments: feel tired today , tomorrow legs

Fuerza_M · 10-04-2009, 10:50 AM

Today Chest/Biceps

1- Protein Shake W/creatine and some caffeine around 30 minutes before workout

Workout

Incline BB Press very slow reps
145x4
145x4

DB Flat Press fast reps
60x15
60x12 can't complete the 15 reps

Flyes
30x25
30x25

DB Curls
30x15
30x15
30x15

2-Post workout: BCAA's+creatine

3- 4 whole eggs veggie omelette
4- steak+guacamole
5- Protein Shake+almonds
6-Greek Yogurt+Raisins

comments: good workout but for some reason weekend feel more tired than weekdays

Fuerza_M · 10-05-2009, 09:47 PM

Today Back/Hams

1- Protein Shake W/creatine and some caffeine around 30 minutes before workout

Workout

BB Row
135x20
155x15
175x6
185x4

BB Underhand Rows
175x4
155x12
135x15

DB Rows
70x10
70x10

Leg Curls
55x12
55x12
65x8
65x8

2-Post workout: BCAA's+creatine
3- Protein Shake+2 tsp peanut butter
4-Steak+avocado
5- Protein Shake+almonds
6-Chicken+avocado

comments: short but good workout , tomorrow will be a rest day

Fuerza_M · 10-07-2009, 09:40 PM

1- Protein Shake W/creatine and some caffeine around 30 minutes before workout

Workout

DB Lateral Rise Drop Sets
30x6,25x8,20x10,15x12
30x6,25x8,20x10,15x12
30x6,25x8,20x10,15x12

DB Shoulder Press
40x15
40x15
40x15

DB Bent over lateral raise
25x10
25x10
25x10

DB Skull Crusher
30x12
30x12
30x12

DB Tricep Extension
25x12
25x12

2-Post workout: BCAA's+creatine
3- Protein Shake+2 tsp peanut butter
4-2 Cheesburgers and 1 slice of cheesecake
5- Protein Shake+almonds
6-Chicken+avocado

comments: feel pretty good today

Fuerza_M · 10-10-2009, 12:41 PM

1- Protein Shake W/creatine and some caffeine around 30 minutes before workout

Workout

BB Incline Benche Press
155x3
155x3

DB Flat Press
60x15
60x15
60x15

Flyes
25x25
25x25
25x25

DB Curl
35x12
35x12
35x12

DB Hammer Curl
40x10
40x10

2-Post workout: BCAA's+creatine
3- Protein Shake+2 tsp peanut butter
4-plan: a lot of pizza
5- plan:Protein Shake+almonds
6-plan:Chicken+avocado

Fuerza_M · 11-05-2009, 06:44 AM

1- Protein Shake W/creatine and some caffeine around 30 minutes before workout

Yesterday Workout

Leg Extension slow motion
135x6
135x6

Squat
225x5
225x5

BB Lunges
135x6
135x6

Db leg DeadliftDB
70x6
70x6

Leg Curl
65x6
65x6

2-Post workout: BCAA's+creatine
3- Protein Shake+2 tsp peanut butter
4-free meal teriyaki bowl
5- steak+avocado
6-Chicken+avocado

Fuerza_M · 11-06-2009, 07:29 AM

1- Protein Shake W/creatine and some caffeine around 30 minutes before workout

Workout

DB Lateral Rise
30x6,
30x6
30x6

DB Shoulder Press
45x5
45x5
45x5

Front DB Raise
30x6

bb shrugs
275x5
275x5
275x5

2-Post workout: BCAA's+creatine
3- Protein Shake+2 tsp peanut butter
4-Chicken+veggies+almonds
5- Protein Shake+almonds
6-Tilapia+avocado