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Old 08-23-2010, 09:51 AM   #101
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Yesterday: I trashed Delts and ARms

The way i train my arms is dif that the way i train my upperbody. I try to focus on my form + feeling every rep to increase muscle activation + i look for the huge pump + i use lighter weights. In the past for many years i trained heavy and hard..i used to think than the heavier the better ( 155 bb curls x 10 reps / DB Hammer curls with 105's x 5 were my last PR's) however i was wrong and i ended up with several injuries....So after years of heavy training and reoccuring injuries i decided to change my mind and turn my arm workout around.....All i can say is that i am very pleased with the way my workouts are going now.

1. HS DELT PRESS
90 x 20
140 x 15
180 x 10
230 x 8
270 x 5
270 x 5

2. DB DELT TRISET ( Lateral raises/ Front Raises/ Overhead Presses)
if you guys have not try this one go ahead and give it a show...you will have the most Insane pump in your delts ever

35's x 15/15/15
35's x 15/15/15
35's x 15/15/15

3. REAR DELT MACHINE
150 x 15
150 x 15
150 x 15

4. REAR DELT CABLE (Reverse Flyes)
150 x 15
150 x 15
150 x 15

5. TRIS SUPERSET - SKULL CRUSHERS / CLOSE GRIP PRESS
95 x 15 x failure
95 x 15 x failure
95 x 15 x failure

6. CABLE TRIS EXTENSIONS
whole stack x 15-20 reps
whole stack x 15-20 reps
whole stack x 15-20 reps

7. DIP MACHINE
3 sets As heavy as i can do x 20 reps + 1 set of free Weight Dips to failure

8. Z-Bar BB Curls
65 x 15-20
65 x 15-20
65 x 15-20 x dropset to failure keeping good form

9. INCLINE BENCH DB CURLS ( 2 secs up/no rest/2 secs dwn)
35's x 10 each hand
35's x 10 each hand
35's x 10 each hand

10. HS PREACHER CURLS
90 X 15
90 X 15
90 X 15 X 15 X 15 Drop set

Cardio: 40 minutes
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Old 08-23-2010, 03:50 PM   #102
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AM WORKOUT : UpperBody Power

Great workout...i was feeling good despite the fact that yesterday i hurt my back a little while doing BB calf Raises.(i made an stupid mistake while puting the bb back to the rack) I didnt know how much i was going to be able to push today because my back hurt quite a bit last nite but to my surprise i felt great this morning.

1. LAT PULLDOWN
100 x 20 w-UP
120 x 15 w-UP
150 x 10 W-UP
180 x 8
220 x 5
220 x 5
220 x 5

2. HS HIGH ROW (Unilateral)
3 pl/side x 10
3.5 pl/side x 5
4 pl/side x 5
4.5 pl/side x 5
5 pl/side x 5
5.5 pl/side x 5
6 plts/side x 5

3. DB ROWS
150's x 5
160's x 5
170's x 5
180's x 5

4. DB PULLOVERS
120's x 8
120's x 8
120's x 5

5. DB INCLINE PRESSES
100's x 5
105's x 5
110's x 5
120's x 5
120's x 4 ..i failed i wish i had an spotter Lol

6. HS HORIZONTAL PRESS
2pl/side x 15
2.5pl/side x 5
3pl/side x 5
3.5pl/side x 5

7. FREE MOTION CABLE FLYES
100 x 12
100 x 12
100 x 12

8. Cardio : 30 minutes

My AM workout is DONE...i just need to hit Delt/arms this evening
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Old 08-23-2010, 04:03 PM   #103
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Looking good Francisco. How long until the show?
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Old 08-23-2010, 04:07 PM   #104
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Beastmode!

Francisco, I have a question for you that I debated in another forum... Do you think Chuck Sipes was juicing or natural in the image/contest below?

I'm just curious... I think he remained natural during his career and I don't think he had to use AS to achieve that physique. Since you're a pusher of the natural limits, what say you?
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Old 08-23-2010, 05:14 PM   #105
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Looking good Francisco. How long until the show?
4 more weeks bro...almost there...then PIZZA TIME!
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Old 08-23-2010, 05:24 PM   #106
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Originally Posted by Trevor Lane View Post
Beastmode!

Francisco, I have a question for you that I debated in another forum... Do you think Chuck Sipes was juicing or natural in the image/contest below?

I'm just curious... I think he remained natural during his career and I don't think he had to use AS to achieve that physique. Since you're a pusher of the natural limits, what say you?
I dont know about him...i have never hear of him but It is 100% possible to be natural and look like that! ...i have competed agains some great naturals in the past and they look insane! some people have the bodystructure to be big + good muscle attachments + dedication to the sport and then you have a freak! ....see the pics bellow the asian guy is a balinese bodybuilder named Komang Arnawa he was Mr. Natural Olympia a few years ago...in the black& white picture english BBer Rob Hope Wnbf World Champ 2 years in a row (dont remember the years)
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Old 08-23-2010, 05:33 PM   #107
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Originally Posted by Francisco View Post
Thanks bro! concerning to your question...a BIG NO! to Dirty Bulks!!!!....I have done it before and it was not worth it at all...i just ended up with some new strech marks.....Our bodies are limited by our own biochemistry in order to build muscle so no matter how much you eat and how much weight you gain our bodies will gain muscle at a predetermined rate. Also the fatter you get the more insulin "Insensitive" you become! in other words you will gain a lot more fat than muscle for every lb you gain. The trick is to gain weight slowly and stay leaner during your offseason.
Word to that dirty bulk BS, I am not a fan of eating like a pig to gain muscle results..people have told me how to eat...But I know my body and what it likes to gain muscle...SAY NO TO EATING LIKE A COW lol
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Old 08-23-2010, 05:35 PM   #108
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I dont see in your work out anything about dead lifting? Do you dead lift? Or do you build a strong back though other methods?
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Old 08-23-2010, 06:14 PM   #109
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SAY NO TO EATING LIKE A COW lol
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Old 08-23-2010, 06:17 PM   #110
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Quote:
Originally Posted by Francisco View Post
I dont know about him...i have never hear of him but It is 100% possible to be natural and look like that! ...i have competed agains some great naturals in the past and they look insane! some people have the bodystructure to be big + good muscle attachments + dedication to the sport and then you have a freak! ....see the pics bellow the asian guy is a balinese bodybuilder named Komang Arnawa he was Mr. Natural Olympia a few years ago...in the black& white picture english BBer Rob Hope Wnbf World Champ 2 years in a row (dont remember the years)
I agree I have seen some pretty amazing natural people go up threw the ranks. The first thing that goes threw the mind is "Animal" or "Holly crap he is a beast" truely dedicated gifted people unlocking there full potenshal.
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