BLOOD AND GUTS! JUST NO CRYING! "Per Ferrum, Ad Astra"

[salty-vtr]

in on this! im surprised how long it took me to get in!

congrats on ur recent placing at the yorton man! hope your training is going well!

salty

[LoganCL]

I went to Alberto4U2C.com in a elementary school library...Alarms went off left and right, and I was arrested on site.

soworthit.jpg

Keep up the great work man! Sheiko is looking sexy.

PS Saw you guys talking about the spreadsheet for Sheiko on the other page. My roomie made a sexy version if you have a Mac with Numbers. He formatted it for 29 / 37 / 30 so far. This is what it looks like:



Let me know if anyone wants it!

[FATHER FLEX]

Picture Update

Steve Kleva is the purveyor of filth!

[Slovation]

This pic seriously blowns my mind. That shirt is very anabolic to say the least. Dem armz.

[andyboi]

Alberto growing dat beard again sir? I'm sure the growf is caused by pop tart shirt and dat beard!

[wrkoutfrq]

holy f-ing sh!t Berto, that pic is out of this world... mind = disintegrated...

[Ryanmckd]

Horry ****, thick as a tree! Awesome stuff berto.

[adamjohn32]

eh, all i'm seeing is those skinny shins... looking good as always Berto

[toddbz]

eh, all i'm seeing is those skinny shins... looking good as always Berto

pre photo shop pic.

[Salaam86]

lol, that shirt is so awesome. Looking like a Mexican Paul Bunyan my dude, those some wood chopping arms.

[FATHER FLEX]

More Squats

My favorite part of Sheiko 40 is getting to work with your 90% and crushing those singles. That was basically yesterdays work, and getting better at going without a belt until my top end set.

Squats

205 x 5
240 x 4
275 x 3,3
315 x 2,2
355 x 1,1,1

Bench Press(CG Grip)

140 x 5
170 x 4
195 x 3,3
225 x 3,3
255 x 2,2,2

Squats

225 x 4
265 x 4
295 x 4,4,4,4

GMs

Abs

DB Incline(Cable Flies in Prime Time hours...Not going to happen!)

95 x 7,7,7

Nutrition

100ish/500ish/250ish plus half a jar of peanut butter :P

Misc

Full day off today I am beat

[FATHER FLEX]

This pic seriously blowns my mind. That shirt is very anabolic to say the least. Dem armz.

Alberto growing dat beard again sir? I'm sure the growf is caused by pop tart shirt and dat beard!

holy f-ing sh!t Berto, that pic is out of this world... mind = disintegrated...

Horry ****, thick as a tree! Awesome stuff berto.

eh, all i'm seeing is those skinny shins... looking good as always Berto

pre photo shop pic.

LOL at the folks on FB saying it was shopped. If I were to I would go straight for those ankles and calves!

lol, that shirt is so awesome. Looking like a Mexican Paul Bunyan my dude, those some wood chopping arms.

Oh and get myself a REAL beard as well, that think looks like roadkill. :P

Pablo Bunyanez

[CHRIS925]

Dude.. dat pic.............................

srs?

[AjarnD]

Whats the most volume as in sets per week have you done while gaining weight and were your results in terms of muscle gain good? If you can just estimate for Chest, Back, Quads, Bis, Tris that would be great. I have been unsure where to set my volume and even though its pretty high now I dont feel that over worked or sore from the workouts. If you want to look at my journal you can see how many sets I do for each body part per week and comment as well. Thanks !

[toddbz]

LOL at the folks on FB saying it was shopped. If I were to I would go straight for those ankles and calves!

And make those feet bigger if you know what I'm sayin.

355 is your 90% on squats?

[FATHER FLEX]

Dude.. dat pic.............................

srs?

Meh! Still work to be done bro.

Whats the most volume as in sets per week have you done while gaining weight and were your results in terms of muscle gain good? If you can just estimate for Chest, Back, Quads, Bis, Tris that would be great. I have been unsure where to set my volume and even though its pretty high now I dont feel that over worked or sore from the workouts. If you want to look at my journal you can see how many sets I do for each body part per week and comment as well. Thanks !

It fluctuates bro, I have gained on both kinds of training and varying frequency as well. So no one word answer, like many things my answer is....

"How many calories do you eat"

Depends

"High volume or low volume"

Depends

One thing its more of a continuum, than a straight timeline with abrupt landmarks

And make those feet bigger if you know what I'm sayin.

355 is your 90% on squats?

Ha ha ha!

High bar Which usually trails my low bar by 30-40lbs. So 395 beltless would be easy right now. Tell you that much, I think I can tripple 395 without a belt. Not bad for a 166 pounder

[B-Neva]

It fluctuates bro, I have gained on both kinds of training and varying frequency as well. So no one word answer, like many things my answer is....

"How many calories do you eat"

Depends

"High volume or low volume"

Depends

One thing its more of a continuum, than a straight timeline with abrupt landmarks

how many bro days do you have?

not enough

[FATHER FLEX]

how many bro days do you have?

not enough

Just one day, but I throw some assistance fluff on most days, not more than one movement.

AM Bench Assistance Work


Good workout despite the fact that I didn't get to eat as much as I wanted yesterday, and had to deliver folks to the airport at 3AM and then get the first portion of my sheiko in the AM. I have actually been really good about spreading the workouts, which is awesome because workout are like 40-45 mins this way.

[Xax]

166lb and eating that much? I dont understand =O

[FATHER FLEX]

166lb and eating that much? I dont understand =O

Should have seen my last offseason. Blood type was butter :P

[devinh]

triple 395, no belt, high bar? that's ridiculous. can't wait to see you in full off-season swing again. although, i'm about to go back and look at your contest pics again too, both seasons are just so great in their own ways aren't they?

[NaturalPursuit]

that pic.....these workouts...LOVIN IT!!! keep doing work brotha!

[CJHOZ]

will be subbing this forsure. still got a couple of pages to catch up on.

[FATHER FLEX]

Nothing much to report! Things are going according to

I did however find some pictures of myself at the IFPA Pro USA and boy did I get smacked....Next time I compete..."I'll be BACK!"





Good thing it was a pull day yesterday. Got a few snippets of some of the training. My final sets mostly to make sure eccentrics were still in place.




I missed my cold stone!

When dieting I had cut down on it drastically.
Cookie Doughn't You Want Some

[FATHER FLEX]

triple 395, no belt, high bar? that's ridiculous. can't wait to see you in full off-season swing again. although, i'm about to go back and look at your contest pics again too, both seasons are just so great in their own ways aren't they?

Would be, but I might just be talking crap. But bar feel stuck, and I feel so "centered" basically to the point were I only have to focus on leg and arse drive. Love it

And yeah every contest has its own victories, and to me my biggest one is that I was able to compete at a high level, and I can honestly say I never lost my shhh once when it came to competing or the prep.

that pic.....these workouts...LOVIN IT!!! keep doing work brotha!

Thank you bro! 23 more months to go!

will be subbing this forsure. still got a couple of pages to catch up on.

Well since I have not been updating regularly you have some time to catch up :P

[mattjansen]

One day, rep, eccentric and bite at a time that back will be built!

[andyboi]

CLEARLY more shredded than everyone on stage!! It's like night and day. Mass will come

[jaredmus]

condition looked great, russell is a FREAK! size age all considered. That is the biggest serving of coldstone I have ever seen! never been there but in 8 weeks when im all done dieting I will, huge fan of everything you do keep it up! great stuff going on in here

[Incubusfan18]

Drooling over that cold stone... I did super strict close grip chins today after watching your video...ain't easy!

[Salaam86]

Okay first, how the hell do you have bigger looking glutes than Kiyoshi?

Second, why does not bother me in the least that I'm talking about your butt cheeks?

And finally, thats gotta be the saddest looking face I've EVER seen holding ice cream.... whatdya have brain freeze?


Edit: And if someone other than Berto tries to answer that first question seriously I'm negging them. Actually I'll neg you too Primo, anybody can get it