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Old 09-06-2010, 09:43 AM   #51
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Last night i had Scheduled High Intensity Interval Training for 35 min (5 min warm up/15 intervals/15 minutes cool down. Legs felt like if they weighted 100 lbs each from all the cardio + leg workouts that i have been doing...pretty much i have been beating my legs down without breaks for weeks...but yesterday was not the day to let them rest either...SO I DECIDED TO PUSH TO THE LIMIT AND I GOT 30 INTERVALS DONE with only two more weeks to go i need to keep pushing and finish strong! i will have time to rest once the show is over.

This coming week will be the hardest and toughest of them all...its time to depleate carbs in other words i will be on a low carb all week starting tomorrow. Next one is easier..its peak week and i will eat more carbs to fill out and i wont be working out too hard either.

Finally a couple of shots from two weeks out once i got back home from cardio
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Old 09-06-2010, 09:47 AM   #52
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That is a great effort right there! Awesome job!!!
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Old 09-07-2010, 10:10 AM   #53
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That is a great effort right there! Awesome job!!!
Thanks andy!
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Old 09-07-2010, 10:23 AM   #54
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Depletion Week is Here!,,,,i will be probably be fighting to survive the lack of energy, hunger and all the cravings LOL!. Not good at all...i am not looking foward to what it is coming this week...

Yesterday was a bad day for me,,,i had one of the worse workouts during this prep. No energy at all...i managed to finish my workuout to the best of my ability but i skip the cardio and headed home to rest and sleep. I was pissed but i cant expect to push to my limits everyday especially now...I cant wait to feel better again.

Upperbody day

1. CLOSE GRIP PULLDOWNS
160 x 15
180 x 10
200 x 5
250 x 5
250 x 5
250 x 5

2. HS HIGH ROW
4 pl/side x 5
4.5 pl /side x 5
5 pl/side x 5
5 pl/side x 5

3. DB Rows
150's x 5
160's x 5
170's x 5

4. BB INCLINE BENCH PRESS
135 x 15
185 x 15
225 x 5
245 x 5
245 x 5
245 x 5

5. HS HORIZ PRESS
3 pl/side x 5
3.5 pl/side x 5
3.5 pl/side x 5

6. FREE MOTION CABLE FLYES
100 x 10
100 x 10
100 x 10

7. CABLE SIDE LATERALS
3 sets x 15

8. REAR DELT MACHINE
3 sets x 15

9. CABLE TRIS PUsh Downs
3 sets x 15

10. Bis Curls
3 sets x 15

No Cardio.. yesterdat sucked! Today i got legs..somehow i will make it worth it
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Old 09-07-2010, 10:32 AM   #55
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Beast alert!
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Old 09-07-2010, 01:29 PM   #56
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pics look awesome man! good luck at the show!
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Old 09-07-2010, 01:56 PM   #57
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Hang tough Francisco! Bring it home brother.
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Old 09-08-2010, 08:27 AM   #58
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pics look awesome man! good luck at the show!
Thanks a lot for stoping by guys!
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Old 09-08-2010, 08:30 AM   #59
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Hang tough Francisco! Bring it home brother.
Thanks Steve! i only 1.5 more weeks bro...can you believe that i have not taken a day off in 3-4 weeks...perhaps my body was telling me to slow down on monday because by just skipping the cardio on monday and resting i felt a lot better yesterday. Alright 3 more days on very low carbs and then the slow carb up will begin
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Old 09-08-2010, 08:48 AM   #60
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Yesterday was Lowerbody Day.

I was surpriced that i felt a lot better than monday. So i decided to push but being very carefull because i dont want any injuries right now...i am ready to start my offseason at full speed in 2 weeks and i have to be healthy.

In addition you will notice that i dont change my core exercises during my prep and thats because it helps me to stay injury free. Let me explain ...by doing the same exes I can still do very heavy stuff right ( for example 2 weeks ago i was doing romaninan deads with 405) because my soft tissue are used to the weight and the angle of the movement used..for instance i can push as heavy as i can and get the benefits of heavy weights but without risking an injury. If i decided to for example start doing hacks squats right now my muscles would be ready to push a good amount of weight but not my tendons and the result could be an injury. okk nuff talk

1. ROMANINAN DEADS
135 x 15
185 x 15
225 x 15
275 x 15
295 x 15
315 x 10
315 x 10
315 x 10

2. LEG PRESSES
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

3. LEG PRESS DROP SET ( This thing hurts)
10 plates/side x 10 + 8 plates/side x 10 + 6 plates/side x 10 + 4 plates/side x 10 + 2 plates /side x failure.

4. LYING LEG CURLS
200 X 12
200 X 12
200 X 12

5. SEATED LEG CURLS + LEG EXTENSIONS SUPERSET
180 x 12 + 200 x 15
180 x 12 + 200 x 15
180 x 12 + 200 x 15

6. ADDUCTION MACHINE
205 X 15
205 X 15
205 X 15

7. CARDIO : 40 MINS (am) + 40 mins (pm)

TODAY I HAVE CALVES AND HIGH INTENSITY INTERVALS...LEGS FEEL SOO SORE lol!
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