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Jocaflo

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About Jocaflo

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  • Birthday 05/05/1952

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    Florianopolis, Brazil
  • This profile is a...
    real profile.
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    Male
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    Unsure
  • What are your interests?
    History, Psychology, Natural Health, Bodybuilding, Languages, Erotica, Poetry...
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    Friends and information.

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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. http://uncagedman.com/bone-broth-protein http://www.musclebuildingfoodshq.com/bone-broth-benefits/
  3. Jocaflo

    Does this sound true?

    I know what you mean, Mark, but I simply don't find that typical for women.
  4. Jocaflo

    National Masturbation Month

    Maybe this is like pouring cold water on most of you guys, including me, lol, but this is what I found on the Anabolic site run by Ali Kuoppala. << If you want a free and extremely enjoyable way to increase your testosterone levels. Then just have some good ol’ sex. Not with a hand, but with a person. Now, I know that few guys will come here and tell me how they found out in some bro-science bodybuilding site that ejaculations would lower testosterone, and thus, sex would be a no-go. But that’s bullshit…>> The whole piece is here: https://www.anabolicmen.com/sex-and-testosterone/
  5. Jocaflo

    hidden agenda?

    A guy I chat with on the internet recently told me that one of the main reasons why he works out to become muscular is to be able to give other guys - he doesn't mention women - a boner when they look at him. Don't you think that this could be a legit (and yet often unconfessable) motivation for most bodybuilders no matter what their sexual preference is?
  6. Jocaflo

    Does this sound true?

    Scroll down and read the excerpt in italics: https://boldanddetermined.com/how-to-get-big-naturally-building-muscle-gaining-size-and-wetting-panties/ I know girls can get flustered or aroused around a pop star or looking at a beautiful man's face, but to nearly orgasm looking at muscle sounds to me very very uncommon, to say the least. Isn't there something fishy about this piece? lol
  7. Jocaflo

    Academic Article - University of Sussex

    Me too. I would love to read the whole piece, but I am afraid it is not available for free. You have to purchase it. Unfortunately...
  8. Jocaflo

    Gym & Depression

    An additional note: two more things that work against depression are: contact with nature (even if it is in a movie - as far as I know, depression is an urban illness) and humor (reading comic books or watching comic movies). My two cents....
  9. Jocaflo

    Gym & Depression

    The French have a very interesting saying: "Le muscle est le contrepoids du nerf." Even if you don't know any French, you can easily guess the meaning: "Your muscles are a counterweight for your nerves." If this is physiologically speaking true, it explains why working out helps against depression. In a few particular cases, so does fasting. (PS. Noone should start fasting without supervision or some prior knowledge about it.)
  10. Sorry, but I can't help voicing this. It would be simply mind-blowing just to imagine, let alone to see, you guys worshipping each other and making love.
  11. Jocaflo

    Krishna: Origins (WARNING: Snuff)

    Please go on.
  12. Jocaflo

    enzynes

    I see your points. Yet, some supplements like pollen, oyster powder, herbs... could be thought of as food, if you see what I mean. I agree that foods in your diet is basically what you should rely on, but at times you may need a little beyond. So you never take supplements, things like whey, creatine, probiotics....?
  13. Jocaflo

    enzynes

    Thank you, guys, for the info and advice. I may be wrong here, but I still believe that supplementation can be a helping hand in some cases, at least for a while. That is why I am intereted to know if anyone had any experience with this product. It looks good from the outside, but it could be too good to be true.
  14. Thanks for following me.

  15. I think Arpeejay hits the nail on the head with his approach. It is neutral, yet quite appreciative, and does not seem to harbor any hidden agenda.
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