My Training Journal

[UpstateTank]

goddamn you've got yourself a set of cannons there...you're gonna f'in destroy the competition

[Carlos_E]

9/7/06

I started cardio today. Whoever invented cardio deserves to be shot! I hate cardio. I don't know how or why people get into it.


Quad Workout

4 sets leg press. 10 reps.
Super set with 4 sets leg extensions. 10 reps.
Stretching

5 sets front squats. 10 reps (From the bottom then up 75% then back down.)
Super set with 3 sets of single leg extensions. (Slow reps. Hold and squeezing at the top.)
Stretching

2 sets of dumbbell lunges.
Stretching

30 minutes cardio. (Walking on treadmill set to incline.)

[Carlos_E]

Your delts look amazing...Reminds me of a cannon ball damn near...Bicep and tricep look big and solid...I think your forearms look packed with muscle also...

DAMNIT C your forearms are almost as big as your biceps. Thats amazing.

Looking great as always...great size and shape.

goddamn you've got yourself a set of cannons there...you're gonna f'in destroy the competition

Thank you.

[Carlos_E]

I'm not feeling so great. I hate to diet and I hate cardio. I'm trying not to think about it to much. I'll just get it done. It's a necessary evil.

[Carlos_E]

Carlos - Props bro....enjoying the thread....your last delt rouitine, would you reccomend it for someone looking to put on mass....I've been stuick in a rut and delts are responding.....dbell press every week is just getting old.....thoughts on a new routine?

If you're looking to add mass I would not do as many reps. My shoulder workout when I'm bulking takes me about 30 minutes.

4 sets military press. Free bar, on smith or dumbbells. (I prefer bar over dumbbells)
4 sets lateral raises with dumbbells or cables.
4 sets rear delts. Either on peck deck or seated with dumbbells.

I train traps with back.

[Carlos_E]

9/8/06

I got to the gym late and did a very quick hamstring workout.

Hamstrings & Calves

Hamstrings
4 sets seated leg curls. 10 reps.
Super set with 4 sets of modified leg press. 15 reps (From the bottom then up 50% then back down. Felt high in the hamstring near glute tie in.)
Stretching

4 sets laying single leg curls. 10 reps.
Super set with 4 sets quarter leg curls. 10 rep. (Curling from the top down a quarter of the way and back up. Felt high in the hamstring near glute tie in.)
Stretching

Calves
2 sets calve raises on leg press. 12 reps toes straight.
2 sets calve raises on leg press. 12 reps toes out.
Stretching

3 sets standing calve raises on. 12 reps toes in.
Stretching

3 sets seated calve raises. 12 reps.
Stretching

6 sets tibia raises. 12 reps.
Stretching

[Carlos_E]

9/9/06

Finally started contest prep, diet and cardio this week. Victor took a look at me today and said I look tighter than last week. Abs look better and shape is good. He said I have not lost size.

Back workout

4 sets hammer strength over head row under hand grip. 10 reps.
Super set with one arm at a time 3 second squeeze. 5 reps.
Stretching

5 sets seated cable row to middle back. Straight bar. 10 reps.
Stretching

5 sets lat pull downs. 10 reps.
Stretching

4 sets hammer strength seated row. 10 reps.

4 sets deadlifts to failure.

[JohnboyF]

Carlos are you still training with Victors trainer?

[Carlos_E]

Carlos are you still training with Victors trainer?

Yes I am.

[JohnboyF]

I noticed you were late for your Ham workout so i thought he would be pissed. I saw no comment That's why i asked.

[Carlos_E]

I noticed you were late for your Ham workout so i thought he would be pissed. I saw no comment That's why i asked.

My work schedule and his does not always match up so some days I train on my own. Thursday and Friday I had to work late. I got home from the gym between 11pm - midnight. If I miss him during the week I try and make it up on the weekends.

[Columbus]

You're sitting on the floor in front of the end of the bench. Knees tucked close to your chest. Then arch back and put your upper back and head on the bench keeping your feet and ass low on the floor. Then do flat bench. It stretches and hurts the hell out of your rib cage.

How do you unrack the bar Carlos? Very interesting....

[miked512]

8/7/06

I started cardio today. Whoever invented cardio deserves to be shot! I hate cardio. I don't know how or why people get into it.



30 minutes cardio. (Walking on treadmill set to incline.)

I think the majority of people that get into cardio are just too poor to get liposuction. Even though they really need it.

[JohnboyF]

Bump Carlos... where you at...? how is the cardio?

[Carlos_E]

9/11/06

Arms

4 sets wide grip lat pull downs. 10 reps. (Warm up)

4 sets tricep extension over head. 12 reps.

4 sets incline skull crushers with dumbbells 10 reps.
Super set with standing dumbbell curls. 10 reps.

5 sets close grip flat bench. 10, 10, 8, 8, 6 reps.
Super set with 4 sets concentration curls. 10 reps.

4 sets tricep movement that is hard to explain. (Standing upright, arms straight down holding a straight bar behind you.) 10 reps.
Super set with 4 sets hammer curls. 10 reps.

Cardio.

[Carlos_E]

You're sitting on the floor in front of the end of the bench. Knees tucked close to your chest. Then arch back and put your upper back and head on the bench keeping your feet and ass low on the floor. Then do flat bench. It stretches and hurts the hell out of your rib cage.

How do you unrack the bar Carlos? Very interesting....

You're upper back and head is arched back laying flat on the bench with the rest of you off the bench. It's easiest to do on smith or using dumbbells.

[Carlos_E]

Bump Carlos... where you at...? how is the cardio?

Still hating it but I'm doing it. I'm lucky I don't have to do it many times a week. At least not yet.

[chest6]

9/11/06

Arms

4 sets wide grip lat pull downs. 10 reps. (Warm up)

4 sets tricep extension over head. 12 reps.

4 sets incline skull crushers with dumbbells 10 reps.
Super set with standing dumbbell curls. 10 reps.

5 sets close grip flat bench. 10, 10, 8, 8, 6 reps.
Super set with 4 sets concentration curls. 10 reps.

4 sets tricep movement that is hard to explain. (Standing upright, arms straight down holding a straight bar behind you.) 10 reps.
Super set with 4 sets hammer curls. 10 reps.

Cardio.

Like Barbell kickbacks or something?

[Carlos_E]

Is that what it's called? Describe it?

[spencer]

I hate my cell phone camera it sucks so bad. It washes out striations and veins. I have veins in my delts that snake through my rear delts and down through tricep and bicep and connect to the veins in my forearms. I have striations in my delts, triceps and forearms. I guess you'll just have to imagine them there until I get a better camera.

I haven't started diet or cardio yet but will soon.

lookin great carlos. ive been following this journal for abit now. yes, that camera is shit on that phone, i have the same phone. it dosent show my 8pac off lol

[spencer]

try tellin us what your listenin to aswell while u workout, that would be good lol

[chest6]

Is that what it's called? Describe it?

nvm I guess that would be impossible if your arms were already straight...

[UpstateTank]

any updates carlos?

[rake922]

4 sets tricep movement that is hard to explain. (Standing upright, arms straight down holding a straight bar behind you.) 10 reps.
Super set with 4 sets hammer curls. 10 reps.

It doesn't sound like that could hit the triceps
True?

[wrestler8706]

What do you think am i overtraining, please help. After each workout I do one or two sets of one set of a hundred for that body part light weight.
[email protected]

SHOULDERS- 4 sets of 10
*Bar Front standing
*Bar Back Standing
*Dumbells Standing

BICEPS- 4 sets of 10
Bar standing
Preacher Bench
Standing Dumbells

DIPS- 10 sets of 20
Seated Dips

TRAPS 6 sets of 10
Standing Rows Bar In
Standing Rows Bar Out

HEAVY LEG DAY 4 sets of 10
Sled
Inner Thigh Machine
Hamstrings
Calfs
Chair against the wall for 45sec
Deadlifts

LIGHT LEG DAY 1 set of 100
Sled
Inner Thigh Machine
Hamstrings
Calfs
Chair against the wall for 45sec
Deadlifts

LEG DAY 3 6 sets of 10
Front Squats
Calfs with Dumbells

BACK 4 sets of 10 ( I bend over with a bar and bring it to my chest and pintch my back)
Back Bar Close grip
Back Bar Close grip Reverse
back Bar Wide grip
Back Bar Wide grip Reverse

Chest 4 sets of 10
Incline Bench Dumbells
Flat Bench Dumbells
Decling Bench Dumbells
Incline Bar - 1 set of 50
Flat Bar - 1 set of 50
Lat pull down close grip
Lat pull down wide grip
Lat pull down Close grip reverse
Lat pull down Wide grip reverse

I do two upper bodys and one Leg day and then rest a day, then reapeat. I am 6 2 and weight is 230 pounds. I wrestle for college i am very strong but you can always be stronger. I have 15% body fat and am also looking to really define myself. i eat healthy but have no diet.

[wrestler8706]

What do you think am i overtraining, please help. After each workout I do one or two sets of one set of a hundred for that body part light weight.
[email protected]

SHOULDERS- 4 sets of 10
*Bar Front standing
*Bar Back Standing
*Dumbells Standing

BICEPS- 4 sets of 10
Bar standing
Preacher Bench
Standing Dumbells

DIPS- 10 sets of 20
Seated Dips

TRAPS 6 sets of 10
Standing Rows Bar In
Standing Rows Bar Out

HEAVY LEG DAY 4 sets of 10
Sled
Inner Thigh Machine
Hamstrings
Calfs
Chair against the wall for 45sec
Deadlifts

LIGHT LEG DAY 1 set of 100
Sled
Inner Thigh Machine
Hamstrings
Calfs
Chair against the wall for 45sec
Deadlifts

LEG DAY 3 6 sets of 10
Front Squats
Calfs with Dumbells

BACK 4 sets of 10 ( I bend over with a bar and bring it to my chest and pintch my back)
Back Bar Close grip
Back Bar Close grip Reverse
back Bar Wide grip
Back Bar Wide grip Reverse

Chest 4 sets of 10
Incline Bench Dumbells
Flat Bench Dumbells
Decling Bench Dumbells
Incline Bar - 1 set of 50
Flat Bar - 1 set of 50
Lat pull down close grip
Lat pull down wide grip
Lat pull down Close grip reverse
Lat pull down Wide grip reverse

I do two upper bodys and one Leg day and then rest a day, then reapeat. I am 6 2 and weight is 230 pounds. I wrestle for college i am very strong but you can always be stronger. I have 15% body fat and am also looking to really define myself. i eat healthy but have no diet.

[rake922]

um hijacking somebody's journal.......

[chest6]

wtf make your own thread dude

[little dyno]

lots of energy,+intensity+food=muscles way to go carlos

[Columbus]

Carlos - WTG bro....looking solid. I have been splittling legs into two sep. days for the past 10 weeks and loving it.....I haven't done front squats yet, would you reccomend them on quad day? Usually my quad day (keep in mine I am trying to put on size) is squats (12,10,8,6,6,12) Leg press (10,8,6,6,) Leg Extent (4 sets) and then standing and seated calves (6 sets) My lower back has been giving me fits, so just wondering if you would change anything up? Squat 3x a month instead of 4? Do front squats on that day?

[ironaddict69]

Carlos E, you look great! ive been readin up on ur training, and all i gotta say is good job.

[Hackamaniac]

Carlos - WTG bro....looking solid. I have been splittling legs into two sep. days for the past 10 weeks and loving it.....I haven't done front squats yet, would you reccomend them on quad day? Usually my quad day (keep in mine I am trying to put on size) is squats (12,10,8,6,6,12) Leg press (10,8,6,6,) Leg Extent (4 sets) and then standing and seated calves (6 sets) My lower back has been giving me fits, so just wondering if you would change anything up? Squat 3x a month instead of 4? Do front squats on that day?

I'm not to trying to be rude...
But you could of asked him in a pm..

[ianchov]

great journal, Carlos...

you made me thinking about how hard is to be a pro


keep up the good work

[spywizard]

I'll bump this workout.. it's close to mine, with a few adjustments.. i do lighter weights now, but get up to 20 reps...

except i don't do the posing thing.. that takes alot of energy..

good job

[chest6]

over a month..no posting

[guest589745]

Probly busy with his comp.

[Carlos_E]

Probly busy with his comp.

My comp was over 3 weeks ago.

I've been busy with contest rebound and spending time with my bf before he leaves. He's getting shipped away for a couple months.

[guest589745]

I know it was a while ago but I was just sayin that sprobly why you didnt post .........? Oh wait ........nvm

I try too hard sometimes.........

[Carlos_E]

I know it was a while ago but I was just sayin that sprobly why you didnt post .........? Oh wait ........nvm

I try too hard sometimes.........

My contest results were posted. In the competitve Q&A section and also Member pictures.

[JJP480]

Been chompin at the bit for something different and I have 3 weeks off. So eat sleep train with your routine see how it goes .
Thanks for the post .
Like pushin the envelope and this volume should be interesting .