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Old 09-03-2010, 01:55 PM   #41
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Update:

Feeling tired and with lack of energy seems to be something normal nowadays...did i mention how i hate the last 3-2 weeks before a show LOL!..Yesterday i did Back/Chest but i dont feel like typing my workout..this is how I tired i feel right now...i dont even feel seating infront of the computer

Most people dont realize how hard this is...at this point specially when trying to push your body to unknown limits of bodyfat levels...my body is fighting back hard and i am trying to push it harder the other way.....But i wont let him take over...we are going to do it my way!!!!!

Today i have legs + cardio! It is going to be really tough mentally because my body dont want do lift heavy anymore to avoid wasting xtra energy and is making me feel like Sh!!T...but i cant be broken that easily! So it going to be my way or i will pass out....

A little over 2 weeks out and i will beat this prep once again...i will raise my own standards as far as conditioning and keep the bar higher just to be push a liltle higher next year...thats the way it is! NO Easy way out...just hard work, the natural way

Finally a little pic...glutes already striated...and with 2 more weeks to go they will look like carved in stone...i promise

Last edited by Francisco; 10-05-2010 at 12:33 PM.
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Old 09-03-2010, 03:45 PM   #42
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2 weeks to go and you are already reaching your goal! That is awesome, it is token of how hard you have been working!! Now I have a question. What is your process for cutting? When do you start, What is your split, What supplements do you use, What does your HIIT cardio invole? I know that is a lot of questions and if you don't have the energy to answer right now, I can save them until a later date. Keep working hard man, we are all rooting for you!!
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Old 09-03-2010, 05:11 PM   #43
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I'm interested in your weekly training split also.
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Old 09-04-2010, 09:21 AM   #44
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Quote:
Originally Posted by andys_trim View Post
2 weeks to go and you are already reaching your goal! That is awesome, it is token of how hard you have been working!! Now I have a question. What is your process for cutting? When do you start, What is your split, What supplements do you use, What does your HIIT cardio invole? I know that is a lot of questions and if you don't have the energy to answer right now, I can save them until a later date. Keep working hard man, we are all rooting for you!!
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Originally Posted by muscle_g View Post
I'm interested in your weekly training split also.
Thanks Guys..As far as your questions here we go

1. My process for cutting is simple. I keep my protein at 1.2-1.5g/lb Fats Around 0.3-0.35 and then i cut my carbs very slowly overtime depending on my progress. I also carb load 2x/week

2. I usually start at 20 weeks out

3. My split right now - Since i am at the end of my diet i am doing lots of cardio
Upperbody + Cardio
LowerBody + Cardio
HIIT + Calves
Back/Chest + Calves
Legs + Cardio
Delts/Arms + Cardio
HIIT + Calves

4. Supplements
Protein Powder
Multivitamins
Glucosamine
Fish Oil
ALA
BCAA's
Creatine
Beta Alanine
Soon i will be using a product called PROTOCOL from Genomyx. Its a Recovery Product and the formula looks very promising. Withe Beta-Alanine + Leucine + L-Carnitine.

5. For HIIT i do sprints or i use the eliptical machine...my typical sessions include 5 min warm up + 15 min intervals + 15 min cool down

hope this helps
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Old 09-04-2010, 09:29 AM   #45
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Another Leg day in the Books!

I was happy that at 2 weeks out and with this low bodyfat i was able to push 1000 lbs on the leg press x 8 deep reps...that for sho made me feel better.

1. ROMANIAN DEADS
135x20
185x15
225x10
275x10
295x10
315x10
315x10

2. LEG PRESS
5 pl/side x 10
6 pl/side x 10
7 pl/side x 10
8 pl/side x 10
9 pl/side x 10
10 pl/side x 10
11 pl + 10 /side x 8

3. Hack Squats
2pl /side x 15
3pl/side x 10
3.5 pl/side x 10

4. Lying ham curl -Ham Finisher super set (1 leg up/ 2 Up 1Down / 2 Leg up
85 x 12 + 12 + 12
85 x 12 + 12 + 12
85 x 12 + 12 + 12

5. Seated Leg Curls + Leg Extensions superset
180 x 15 + 15
180 x 15 + 15
180 x 15 + 15

6. Adductor machine
200 x 20
200 x 20
200 x 20

7. CARDIO : 30 min AM / 40 Min PM
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Old 09-04-2010, 03:54 PM   #46
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Killer workout there Francisco!

Lets say I'm going to the gym in June, and I want to look really good and get rid of all the excess water and all of that. What would you suggest? I'm 5'9 about 190ish and 15-18% BF. I'm mostly just wondering, but I want to know when it comes time for the road trip to San Diego this coming summer.
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Old 09-05-2010, 08:40 AM   #47
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Originally Posted by andys_trim View Post
Killer workout there Francisco!

Lets say I'm going to the gym in June, and I want to look really good and get rid of all the excess water and all of that. What would you suggest? I'm 5'9 about 190ish and 15-18% BF. I'm mostly just wondering, but I want to know when it comes time for the road trip to San Diego this coming summer.
Andy,

First if you want to look really good you need to start a good diet around 4 months before the trip to drop bodyfat levels to around 7-8%..that is the most important thing...Getting lean. As far as the water the big secreat is that THERE IS NO SECRET!...the body in its natural state have always more water inside the cell than outside the cell...It is only when we screw thing up (cutting water/sodium) that water retention occurs...So the secret to look dry and hard is to give yourself enough time during the diet to lose the fat...I have friends that have competed without doing any final peak week protocol and they look hard and dry to the bone. If you do your homework you will look awesome when the time for the trip comes.

Bellow is a pic of me from last year at 4 weeks out (no water/sodium manipulation) just a regular day drinking about a gallon of water per day. Some people ask me how i look that hard at 4 weeks out...I told them i am just lean.

Hope this helps
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Old 09-05-2010, 09:14 AM   #48
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ARMs & DELTS (Yesterday)

Good Workout...I am very satisfied with the fact that i turned my arms workout 360 deg. from heavy lifting to a lighter/higher volume approach.

I am not going to post all my numbers just the exercises and techniques that i used yesteday during the workout.

1. HS DELT PRESS - Drop sets
4 sets x 10 x 10 x 10

2. DELT TRI-SET - 15 side raises + 15 front raises + 15 presse
3 sets x 15 x 15 x 15

3. REAR DELT MACHINE
3 sets x 12-15

4. REAR DELT CABLE Pulls
3 sets x 12-12

5. Z-BAR BIS CURLS
3 Sets x 15-20

6. Z-BAR "One Arm" PREACHER CURLS
3 Sets x 12

7. CABLE HAMMER CURLS
3 Sets x 15

8. WEIGHTED DIPS
3 Sets x 15

9. BB OVERHEAD TRIS PRESSES
3 Sets x 15

10. CABLE TRIS PRESS DOWNS
3 Sets x 15

11. CARDIO : 40 min
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Old 09-05-2010, 09:16 AM   #49
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Thanks, that helps a lot. Last year when I was cutting down I got to around 150, but it didn't look that great as you can see from my picture. By the time I start losing weight again, I'll have had about a 10 month bulk under my belt so when I lose the weight again I'll have more muscle and hopefully look good. Did you ever use any fat loss supplements? And when I start my diet and everything how often should cardio be done? Thanks for the help man.
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Old 09-05-2010, 09:29 AM   #50
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Thanks, that helps a lot. Last year when I was cutting down I got to around 150, but it didn't look that great as you can see from my picture. By the time I start losing weight again, I'll have had about a 10 month bulk under my belt so when I lose the weight again I'll have more muscle and hopefully look good. Did you ever use any fat loss supplements? And when I start my diet and everything how often should cardio be done? Thanks for the help man.
I have used fat burners in the past but i just ended up with an emty wallet if you know what i mean... For the last 3-4 years i have been relying only on diet/exe to cut the fat and i have done just fine...so no need for fat burners.

As far as cardio you need to use progression. Start with only enough to help you burn more cals (if you are not doing any cardio once you start your diet 2-3 sessions per week for 20 min will do it.) this will be your starting point and then you need to add minutes or even new sessions once the fat loss plateau
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