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View Full Version : 2011 here i come



Joseph V
12-11-10, 11:26 am
right now im around 177 pounds, and im already in cutting phase as i try to attempt a very successful shot at it ...the goal weight is 158 ripped and lean pounds..19 pounds to go

something that i will be doing differently is posting one picture every week but of the same pose, that way i can clearly see whether im getting significant results or not ..for now this is how i am

http://www.facebook.com/photo.php?fbid=148848921834282&set=a.125658937486614.37387.100001275259177

http://www.facebook.com/photo.php?fbid=148849735167534&set=a.125658937486614.37387.100001275259177&pid=276007&id=100001275259177

http://www.facebook.com/photo.php?fbid=148849471834227&set=a.125658937486614.37387.100001275259177&pid=276006&id=100001275259177

Joseph V
12-11-10, 11:28 am
my supplement arsenal is basic , but it gets the job done


animal pak

animal nitro

animal omega

creatine monohydrate

animal pump

Joseph V
12-18-10, 8:20 am
i dont really have a split thats stable because im always changing things and not one workout is the same ever,..

but this is typically what i do as of now

i train chest twice a week,

i train biceps once a week

i train triceps twice a week

i train back once a week

i train quads twice and hams once a week

shoulders i train every now and then but typically i train the rear delt twice to 3 times a week



ill plug in a rest day when i feel i need it ..so if it means i can kick it hard for 5 days straight then ill do it

Joseph V
12-18-10, 2:36 pm
I found great results by keeping shit real simple, blunt, and to the point. A lot of people like to decorate there workouts with all kinds of impressive shit but as far as i see it exercises helps open the envelop of genetics you already have. you cant escape who you are , what you really are. 3 or 4 exercises each bodypart and im done, now that doesnt include how many sets or reps i do. but exercises are used in small quanities, because if you have the hard work most importantly and the genetics for a great back workout then everything will fall into place. i dont bother making my workouts complicated because it just doesnt make sense. heres my back workout

NOTE:this workout is consisted of bringing up overall size, and density, and also note i didnt say "shape" be cause you cant change the shape of your muscles, if you could its only to a certain degree.


1.) pullups "wide grip" ( 5 sets, 10-12 reps)

2.) pullups "neutral grip" ( 3 sets, 8-10 reps)

3.) rear delt laterals, including bentovers ( 6 sets, 8-12 reps)

4.) barbell rows "overhand grip" ( 4 sets, 8-12 reps)

Joseph V
12-19-10, 8:21 pm
http://www.facebook.com/photo.php?fb...00001275259177

http://www.facebook.com/photo.php?fb...00001275259177

Joseph V
12-19-10, 8:21 pm
i did the best i could with the light i had, i also took the pics from my macbook aswell

C.Coronato
12-20-10, 2:27 pm
i train chest twice a week,

i train biceps once a week

i train triceps twice a week

i train back once a week

i train quads twice and hams once a week

shoulders i train every now and then but typically i train the rear delt twice to 3 times a week



Where did you design this from?

Joseph V
12-21-10, 3:05 pm
Where did you design this from?


i made it myself, it centers around the idea to bring up the back, and legs. ..i just notices that i didnt post the picture i was suppose to post so here it is ..

http://www.facebook.com/photo.php?fbid=150975254954982&set=a.125658937486614.37387.100001275259177


theres alott of improvements needed to be done. but i see it as mainly more cardio and ab work that will make the muscles pop.

one thing ill purchase for the holidays is stairclimber, an affordable one ofcourse nothing like 600 dollars lol...within my price range . and that way ill have no excuses not to cardio since it will be in my room where im on the computer doing shit.

Joseph V
12-22-10, 9:36 am
Each exercise which is 4 usually for every body part will start out like this ..

1 barbell movement or ez barbell movement

3 dumbbell movements


the whole concept to this idea is that through a phase in which you want to be defined and detailed, a no brainer would be to use more dumbbells then barbells, you can still use barbells but just to pretty much open way for the dumbbells to push and localize the particular muscle group and fill it with blood .

Joseph V
12-23-10, 3:48 pm
1.) i like to superset HAMMER CURLS DB ( 4, 6-10 ) and DB OVERHEAD EXTENTIONS ( 4, 10-12 ), in basic terms by doing the hammer curls i can already workout the brachialis thats under the biceps and connected to the forearms that eventually give that "pop" to the biceps....the over head extentions hits all three heads of the triceps and its my favorite tricep exercise on top of that because i can really play with the weight .

2.) next ill superset the DB CONCENTRATION CURLS ( 4, 8-12 ), with the STANDING BB OVERHEAD EXTENTIONS ( 4, 8-12 )..I like the concentration curls because personally i feel em as equal as it is to the preacher curls, and the bb overhead extentions are unique to the db overhead extentions because clearly db's are more for definition, seperation and does play a side role for mass but nothing like the bb's can.

3.) my last superset of exerices are the STANDING BB CURLS ( 4, 12-15 ), DB BENTOVER KICKBACKS ( 4, 12-15 )... I dont need to explain the importance of the babell curls. bentover kickbacks im new to but a ifbb pro name "FAKHRI" says its oneof the best exercises at isolating the triceps with all three heads,..so lets see

C.Coronato
10-13-11, 3:22 pm
Hows it going my brother?