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

[BEhave]

I was gonna ask the same thing. I think it was blood.

Its blood breh. thats lilfatboy. Heres his log http://forum.bodybuilding.com/showth...7396033&page=5

[DREhova 87]

What a bloody good lift that was eh

[ehlisl]

Really looking great Berto! It's crazy to see where you are sitting right now before full blown prep even starts. Solid all around and I can't wait to see those legs closer to show day! Going to be a sick year!!

[PaC-mAn8]

Its blood breh. thats lilfatboy. Heres his log http://forum.bodybuilding.com/showth...7396033&page=5

LOL, that gym is by my house.

It belongs to retired PLer Ernie Frantz. Dude is like 75 years old now and can still lift like a boss.

[toddbz]

LOL, that gym is by my house.

It belongs to retired PLer Ernie Frantz. Dude is like 75 years old now and can still lift like a boss.

Sounds like they're playing some russian techno rap b.s. in the background.

Wonder what that kids blood pressure is to get nose bleeds like that?

[FATHER FLEX]

Nothing like a 3000 cal deficite ;P
Will be interesting to see what you'll look like full. Now that you know what you know n all.

Just had breakfast...estimated 20/140/40 Yep! Might not be done as well

Berto, Where do you get your sheiko templates? Very interested in giving it a run. Ive found a couple links, but cant figure out what half the stuff that's written.

E-mail me at AlbertoNunez@3dmusclejourney.com

Do you do most of you glute bridges on the floor as opposed to off the bench?

Yeah, simply because not all the benches at my gyms are nailed to the floor.

About a year. lol I'll be sure to drop by a Team3DMJ contest if it's in the bay

What happens at these things stays at these there though!

Dude! First time I saw that I was like WTF!

Thats just silly. Is that blood coming from his nose too? Or maybe its my screen at work ?

I was gonna ask the same thing. I think it was blood.

Its blood breh. thats lilfatboy. Heres his log http://forum.bodybuilding.com/showth...7396033&page=5

What a bloody good lift that was eh

Yeah dude is made to deadlift. Here is another cool one....Lamar Gant



Dude could also bench 314 at a 123BW

Really looking great Berto! It's crazy to see where you are sitting right now before full blown prep even starts. Solid all around and I can't wait to see those legs closer to show day! Going to be a sick year!!

I don't feel like I was in a prime position to push myself last time, but not that last time was bad. This time I will be able to take it somewhere new for myself, and I will have the guys playing a game of chicken with me...Fat free chicken! LOL

LOL, that gym is by my house.

It belongs to retired PLer Ernie Frantz. Dude is like 75 years old now and can still lift like a boss.

I want to be like that when I grow down! As in shrink a bit from all the squatting

Sounds like they're playing some russian techno rap b.s. in the background.

Wonder what that kids blood pressure is to get nose bleeds like that?

Another cool one!

[toddbz]

Really gets retarded at 9:25


Also excellent view of hook grip set up...and a world record lol

[ScottishMark]

Forgive the ignorance but any info on glute bridges? What do they help etc? Squatting at a guess? Not something I'm familiar with atall.

[toddbz]

Forgive the ignorance but any info on glute bridges? What do they help etc? Squatting at a guess? Not something I'm familiar with atall.

http://www.t-nation.com/free_online_...the_glute_myth

[BaFtub]

Glute bridges....mmmmmm....they help on a lot of things. 3x bw.....TEAM BK

[FATHER FLEX]

Really gets retarded at 9:25


Also excellent view of hook grip set up...and a world record lol

Oly lifting is SICK! Check out his quads! That's its...I am not going to force my children to bb, playfootball, or become a crazy little league dad! They are going to be Oly lifters LOL

Forgive the ignorance but any info on glute bridges? What do they help etc? Squatting at a guess? Not something I'm familiar with atall.

Good start! Has really helped get my glutes back in line as well. Biggest they have ever been!

http://www.t-nation.com/free_online_...the_glute_myth

[FATHER FLEX]

Glute bridges....mmmmmm....they help on a lot of things. 3x bw.....TEAM BK

Fat Girls FTW!

[ScottishMark]

http://www.t-nation.com/free_online_...the_glute_myth

Thankyou, skim read at a glance, interesting and informative. I'll have more indepth look tonight.

[J_Bo]

I Remember when Ahola won the WSM. Dude was a beast!

[ScottishMark]

http://www.t-nation.com/free_online_...the_glute_myth

Pipped to the post bro haha.

[FATHER FLEX]

I Remember when Ahola won the WSM. Dude was a beast!

Yep! And he as small one to. Dude was a beast!

Pipped to the post bro haha.

LOL! Todd has that on favorites

[BEhave]

I'll just leave this here

[toddbz]

LOL! Todd has that on favorites

Phuckin A right I do!!

[FATHER FLEX]

Two more sheiko workout to go!

Volume on the back stuff, and some pressing.

Neutral Grip Pulldown

220 x 6,6,6,6,6

DB Press

75 x 5
90 x 5
105 x 5
115 x 4,4,4,4,4

Braced DB Rows

95 x 5,5,5,5,5

Moto Rows

110 x 6,6,6,6,6

Misc Bi and Tri Isolation

5 total sets

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Team 3DMJ's Natural Bodybuilding Webinar

http://www.3dmusclejourney.com/team3dmj-webinar.php

[FATHER FLEX]

I'll just leave this here

DUMB!

[DREhova 87]

What you gonna do after Sheiko?

[FATHER FLEX]

What you gonna do after Sheiko?

Probably a higher volume, lower intensity WSB and over the weeks taper volume down and intensity up. DB I plan on coming out the gates like this....

Week 1

140 x 3,3,3

Week 2

150 x 3,3,3

Week 3

155 x 3,3(PR)

Week 4

160 x 2 BIG PR

So max effort days will look like that

[DREhova 87]

Probably a higher volume, lower intensity WSB and over the weeks taper volume down and intensity up. DB I plan on coming out the gates like this....

Week 1

140 x 3,3,3

Week 2

150 x 3,3,3

Week 3

155 x 3,3(PR)

Week 4

160 x 2 BIG PR

So max effort days will look like that

The 160x2...that has to be caught on video. Thats just going to make me go home and feel bad about myself. LOL

[FATHER FLEX]

The 160x2...that has to be caught on video. Thats just going to make me go home and feel bad about myself. LOL

Might be going out to Livermore for that one. They have DBs up to 170's there at the 24....Corporate hasn't found out that they are still hardcore there. LOL

[DREhova 87]

Might be going out to Livermore for that one. They have DBs up to 170's there at the 24....Corporate hasn't found out that they are still hardcore there. LOL

How is that spot? I was thinking of joining 24hour just because that location is close to work and my gym closes at 11PM. Sometimes I get jacked staying late at work on days I need to get in there and it throws my workout days off. I bet them 170z are nice and shiny. LOL

[FATHER FLEX]

Back in the day when 24 bought out many small gyms around here, they completely went ape sh!t in changing equipment, DBs, PL and Oly platforms, but this one is kinda remote and untouched. Specially since San Ramon is around the corner, the corporate yuppies go there and leave Livermore alone. All it takes is one corporate dude to go in there and say no to iron weights, and no to round plates. LOL

Speaking of San Ramon....

Ewww

http://www.yelp.com/biz/24-hour-fitness-san-ramon

[DREhova 87]

Back in the day when 24 bought out many small gyms around here, they completely went ape sh!t in changing equipment, DBs, PL and Oly platforms, but this one is kinda remote and untouched. Specially since San Ramon is around the corner, the corporate yuppies go there and leave Livermore alone. All it takes is one corporate dude to go in there and say no to iron weights, and no to round plates. LOL

Speaking of San Ramon....

Ewww

http://www.yelp.com/biz/24-hour-fitness-san-ramon

I cant stand the rubber weights and the weights that arent round. Suck for Deadlifting and just the overall joy of hearing the weights clang against each other on rack pulls, squats etc. I'm going to have to check out the Livermore place. I also cant stand dumbells that have weirded out grips on them. Maybe I'm being too picky. haha

[extremenergy3]

The 24 I train at has round, iron plates But DB's only go up to 125 (which I've never used before anyway though hahaha)

[Big B Bro]

Sounds like they're playing some russian techno rap b.s. in the background.

Wonder what that kids blood pressure is to get nose bleeds like that?

Dude that's Young Jeezy in the background...

[toddbz]

Dude that's Young Jeezy in the background...

Waiting for his career to explode in Latvia.