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Jocaflo

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About Jocaflo

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    500+ Posts

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  • Location
    Florianopolis, Brazil
  • This profile is a...
    real profile.
  • Gender
    Male
  • Orientation
    Unsure
  • What are your interests?
    History, Psychology, Natural Health, Bodybuilding, Languages, Erotica, Poetry...
  • What are you seeking?
    Friends and information.
  • Got Any Fetishes?
    Feet, armpits, nipples. Cumming hands-free looking at muscle.

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  1. Hi. I guess I would like to be your friend or maybe chat with you a bit.

    1. Show previous comments  23 more
    2. Jocaflo

      Jocaflo

      So, what do you mean actually? Are you sharing it or not? lol

    3. Doctor9

      Doctor9

      Sorry...I have it typed up somewhere...been so busy I haven't had time to look for it...I'll get it for you :)

       

    4. Doctor9

      Doctor9

      Found it!

       

      OK....this is the version of the workout *before* I had to drop the squats off due to progressing arthritis (50% cartilage loss in each knee - they aren't stable enough anymore to safely squat :( (I liked squatting)

      Leg day:

       

      General information: I do not usually take long pauses between sets - sometimes as little as the plate loading time, on the heavier sets, *maybe* 30 seconds more - it's high intensity, but again, works for me. Between exercises, might take a minute or two - go drink water or something.

       

       

      Squats: Usually 4 sets, 5-7 reps, increasing set weight (except max set if I do it) followed by:

      Incline leg press: 4-5 sets, again about 5-7 reps, increasing set weight, except max set (when I can easily do 7 on max set, it's time to increase the weight)

      Leg Extension: I generally do one long drop set: Start with the heaviest weight I'll be using, do as many as possible, drop weight by, say 30 lbs, do as many as possible, drop weight....etc...stop when I just can't do it any more :)

      Hack squats: Have only recently started adding these, in the past I found them too hard on my knees. Only 2 sets, usually, increasing weight, 6-8 reps.

      Hamstring curls: Now, there are different machines for this - I tend to alternate depending on mood, but, lying hamstring curls: about 6 sets: 3 sets, 6-8 reps, increasing weight, toes pulled "up". 3 sets, 6-8 reps, usually *decreasing* weight, toes pointed (trust me, it makes a difference)

      Deadlifts, not *quite* straight leg (slightly bent leg), 3 sets, 5-7 reps, increasing weight (also a more recent change)

      Calves: I tend to alternate between standing calf raises and doing them on the inclined leg press. Generally, fixed weight, repetitions to muscle failure, feet straight, then change foot position(in or out), repeat, then change foot possition to opposite direction, repeat. Pause for a rest. Then generally, redo the pattern.

      Usually, leg day can be done in about an hour. Sometimes an hour and a quarter if I'm stretching out the rest periods.

       

       

      Upper body day:

       

       

      General information: This day will vary a bit depending on whether I use the Chateauguay or St-Constant location (slightly different equipment), otherwise, pretty much the same as above - though I might take longer rest periods for certain body parts.

      Flat bench press:  4 sets: 5-7 reps increasing weight (free weights)

       

      Inclined bench press: 4 sets, 5-7 reps, increasing weight (free weights)

      Flys (machine based): 4 sets 5-7 reps, increasing weight (virtually no rest pause...sometimes 20-30 seconds towards last set)

      Cable row (with feet up) : I generally do one long drop set: Start with the heaviest weight I'll be using, do as many as possible, drop weight by, say 30 lbs, do as many as possible, drop weight....etc...stop when I just can't do it any more :), Repeat one time.

      Lat pulldown: I generally try different equipment for this - but essentially, 4 sets, 5-7 reps, descending weight.

      Dumbbell rows: (sometimes) 3 sets, 7-10 reps, alternating left/right arm, descending weight

      Seated dumbbell press:  3-4 sets, 5-7 reps, decreasing weight

       

      Lateral raises: 4 sets, 5-7 reps, descending weight *BUT* when raised to parallel to floor - *hold* in that position for 10 seconds....if you've never done this, trust me, you'll see how it works

      Front raises: 4 sets, 5-7 reps, descending weight (sometimes with pause at parallel, not always)

      Rear delt extension (I think that's what they're called): Machine based, 3-4 sets, 5-7 reps, descending weight

      Alternating dumbell bicep curls with rotation: 3-4 sets, 5-7 reps, descending weight

      Bicep curls on opposed cable machine (best description I can think of) (Stand in middle, with cable from top on each side, and weight stacks on each side - curl like doing a bicep pose pulling cables toward center line of body) 4 sets - 5-7 reps, descending weight- little to no pause, keep under tension, ensure that when arms fully extended, the weights haven't racked - should still be putting tension on cables.

      Single-arm tricep extensions with dumbbell behind head: 2-3 sets, 5-7 reps, alternating left/right arms, descending weight.

      Tricep pushdowns (cable machine) 4 sets 5-7 reps, descending weight

      Machine tricep extensions (sometimes): 3-4 sets, 5-7 reps, descending weight

      Shrugs: 2-3 sets, reps to failure, descending weight.

      Upper body day is longer, obviously - usually 1.5-2 hours. It's the only way I fit things into my schedule.

  2. Thanks for following me.

  3. Muscle worship

  4. Hi 228lbs When is the next instalment coming? Any news?
  5. No matter happens in the next part, this 'story' sounds very real rather than purely fictional. Maybe it's your style, maybe it really happened. Whatever, I can't wait to read more.
  6. Jocaflo

    quads Self worship: quads

    Good, but one silly question: was he working out nude?
  7. But don't think 'vous' is too formal to address a friend/lover? Shouldn't it read "je te laisse", or even better "Je te quitte", "Je m'en vais"?
  8. Hi Gore I've read some of his stories in Italian. Nice. They might prove not very difficult to translate. I'd classify them as 'magical realism'.
  9. Has anyone asked Reeza why he is not posting the chapters on the new site any more?
  10. We are not going to forgive you until you post the next chapter.
  11. Here's another: http://musclepla.net/
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