Last Saturday, my fellow teammate, Alberto Nunez, told me we have exactly 73 weeks until the 2011 WNBF Pro US Cup, in which I will make my big pro debut! I have never really counted the weeks that far out before because I am usually enjoying my off season. Normally I will start to keep track about 6 months out from a show, but it really opened up my eyes to something new when he told me 73 weeks out. That something new is, I really better start to take a more serious outlook with my off season. What I mean by "serious" is to keep better information on my training, nutrition, and other key components to competing. Sometimes I get too relaxed in my off seasons and I tend to get too heavy and that only makes it more difficult to shed those extra pounds off for the stage.
 
Here are two awesome articles for more info concerning this topic:
http://www.3dmusclejourney.com/2010-05qa.php
http://www.3dmusclejourney.com/articles-common-contest-prep-mistakes.php

As of late, I have been in a funk with my eating habits and I have gained about 8 lbs. more than I wanted. It started when I went on my vacation to San Diego earlier in the month. I really enjoyed myself and I was eating a little too much, which is OK when you go on vacation, but since coming back I haven't stopped with the eating habits and I am paying the price now.

Enjoying the off season with a Skinny Cow, Sixlets and diet soda!


As of today, I am trying to get myself back on track and I am looking to drop those extra pounds and get my mind back on doing the right things to improve my physique. 73 weeks may seem like a long time, but it will be here before you know it! Time to get serious!! 


April 28, 2010 Off Season 200lbs. Goal 190lbs!

Training
I decided to change up my training split a couple of weeks back to breakup my workouts so they are shorter in duration. I was doing an upper/lower split and I was training 3 days per week. Those workouts were starting to get too long and my recovery from those workouts were starting to suffer. Below is my new split which emphasizes shorter workouts by reducing exercises performed in a given workout. My sets will range from 2-4 per exercise and the rep ranges will be around 4-8. As far as intensity is concerned, I will stop all sets shy of failure, by at least 1 rep to ensure I do not put a damper on my recovery abilities. I will be running this split until I feel it is time to switch things up.

Day 1 - Back & Delts
Bent Rows (under hand grip) and/or Seated Rows (alternating sets by pulling low to waistline & high to sternum)
Moto Rows
Side Lateral Flyes

Day 2 - Hamstrings & Abs
Dead lifts and/or Stiff Legged Dead lifts
Lying Leg Curls
Decline Sit Ups and/or Leg Lifts

Day 3 - Off

Day 4 - Chest & Arms
Flat Dumbbell Flyes
Incline Dumbbell Flyes
Lying Triceps Dumbbell Press
Barbell Curls
Hammer Curls

Day 5 - Quads and Calves
Squats
Leg Extensions
Standing Toe Press

Day 6 & 7 - Off

**As a side note - I plan on entering Brad Loomis' Power Lifting meet "The Billy Funk Memorial All Raw Power Lifting Championships" on October 9th if everything permits. In order for me to compete my shoulder will definitely need to get better. I have been having major issues with my right shoulder for a long time due to some sort of tendinitis. With the advice from my teammate/TEAM 3DMJ Coach - Eric Helms, I am dropping all pressing movements from my training for about a month or so. The plan is to see if this will help  my shoulder heal up so I will be able to keep moving forward pain free.

San Diego Vacation
The first week of April my wife, my friend David L. and I headed to the San Diego area to visit her sister Tiffany and fiance, David B. It was a great week of fun by the ocean, lots of awesome food and fun family time! Here are some photos from a terrific week! Hope you all enjoy!

Simply a great photo by my wife Jhanna


Fabulous city by the ocean


Bird watching


David L. moving to higher ground to avoid the huge 2 foot waves.


David B. and my sis Tiffany


Myself and David L. Chillin!!


My beautiful wife and I


At Coronado Beach looking out at a Fighter Jet


One of the few jets we seen flying on the coast


Admiring the ride


3DMJ Horsepower!


All smiles! Going to eat some Italian food, one of my favs!


Little Italy in Downtown San Diego


Signing my name to a wine bottle we shared at dinner, as David L is in amazement!


Freeze! Drop that pizza!


It wasn't all vacation. I still got in my workouts at the Y!


David B. is in shock from that last 3DMJ leg workout!


Jersey Shore hits the west coast!


3DMJ makes it's debut in Southern California at Pipes Cafe! Check out the biz card!


My wife celebrated her birthday!


With family, friends and special cups!
















What was in those cups??? One of Noushee's concoctions!




We made our way to the popular San Diego Zoo


My sippy cup filled with pure 100% Whey protein!


David B. enjoying his 3DMJ whey!


Tiffany and David L. having a happy time at the zoo!


After my coaching advice, the monkeys were able to do one arm pull ups!


The End.



Luis Burgos - On the rise!!


I wanted to take this opportunity to introduce, Luis Burgos. Luis is good friend of TEAM 3DMJ. He will be making his natural bodybuilding debut on June 5th in Sacramento, Ca. With 5 weeks to go to his big debut he is sure to make a big splash with his tremendous size and symmetry. You would think as a first time competitor you would see him in the novice class, but this is not the case with Luis. He is primed and ready for the open class. Not only is his physique first class, but he is such a tremendous individual to be around. I had the opportunity to train with him last Saturday and it was very exciting to watch him go through his super intense workout.

Powering through an intense set of leg extensions.


After a grueling workout, Eric, Alberto and I put Luis through his paces during a tough posing session. He has been really picking up instructions very well, which has allowed him to acquire terrific posing skills and his high attention to detail are sure to show up on the bodybuilding stage this season.

Front Lat Spread


Side Triceps


Rear Double Biceps


Hands on Hips Most Muscular


With five more weeks to prepare we will definitely see a very much improved Luis Burgos. June 5th will not be his only showing, but he is looking to compete in 2-3 more shows and that will allow him to continue to perfect his performances. This is just the beginning to a very bright season for him. Remember the name Luis Burgos. He is on the rise!

Until my next blog, keep training hard and naturally!!