@__rosecityathletics

Daniel Díaz @__rosecityathletics

B.S. Kinesiology Student of Life Educate, Change & Impact

https://vsco.co/ddiazdaniel

Here’s a chest variation that I like to start with in order to pre-exhaust my pecs. Unlike a traditional compound, multijoint press that engages more triceps into the mix, I like to isolate and perform single joint movements in order to fatigue the muscle group of interest with minimal involvement of other muscle groups. .
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This ensures that the target muscle receives ample overload in order to not allow other muscles to fatigue first and limit the amount of work you can perform during compound movements. Lastly, utilizing the pre-exhausting technique has helped me engage a better mind-muscle connection and pump throughout my workout by augmenting blood into my pecs. .
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#RoseCityAthletics #fitness #aesthetics #mensphysique #fitlife #exercisescience #strengthandconditioning #physicaltherapy #Sportscience
@__rosecityathletics

Here’s a chest variation that I like to start with in order to pre-exhaust my pecs. Unlike a traditional compound, multijoint press that engages more triceps into the mix, I like to isolate and perform single joint movements in order to fatigue the muscle group of interest with minimal involvement of other muscle groups. . . This ensures that the target muscle receives ample overload in order to not allow other muscles to fatigue first and limit the amount of work you can perform during compound movements. Lastly, utilizing the pre-exhausting technique has helped me engage a better mind-muscle connection and pump throughout my workout by augmenting blood into my pecs. . . . . . #rosecityathletics #fitness #aesthetics #mensphysique #fitlife #exercisescience #strengthandconditioning #physicaltherapy #sportscience

What a weekend 🏆 .
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@colton_veenker’s first show and we brought 1st place in both Men’s physique and Classic Physique. Not to mention, taking the overall in Men’s physique as well ⚔️ .
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Congratulations @colton_veenker, it’s an honor to be in your corner. All your hard work paid off brotha. I’m extremely proud and happy for you! Things couldn’t have been much better this prep. Personally, I love having people ready a couple weeks out before their show. Things run smoothly and properly. No water manipulation or diuretics. Had Colton at three refeeds the last two weeks and just one low carb day. For the most part, his Macros were 240g Protein/ 35g Fat/ 150g Carbs. Final week, started to taper down his cardio and training intensity in order to not have him stuck in a Sympathetic domain state or adrenaline dominant state. For those that know, this is very common—preparing for a show puts the body through so much wear and tear. It takes a lot, but we will continue to move in silence and show up turning heads. Congrats my guy!
@__rosecityathletics

What a weekend 🏆 . . @colton veenker’s first show and we brought 1st place in both Men’s physique and Classic Physique. Not to mention, taking the overall in Men’s physique as well ⚔️ . . Congratulations @colton veenker, it’s an honor to be in your corner. All your hard work paid off brotha. I’m extremely proud and happy for you! Things couldn’t have been much better this prep. Personally, I love having people ready a couple weeks out before their show. Things run smoothly and properly. No water manipulation or diuretics. Had Colton at three refeeds the last two weeks and just one low carb day. For the most part, his Macros were 240g Protein/ 35g Fat/ 150g Carbs. Final week, started to taper down his cardio and training intensity in order to not have him stuck in a Sympathetic domain state or adrenaline dominant state. For those that know, this is very common—preparing for a show puts the body through so much wear and tear. It takes a lot, but we will continue to

My dawgs, that’s a fact 🤟🏽🤟🏽
@__rosecityathletics

My dawgs, that’s a fact 🤟🏽🤟🏽

Sometimes you have to step out of your comfort zone. Appreciate my guy @push_dhindsa for inviting me on his podcast. It was a pleasure to share my thoughts about school and how I got started with competing and nutrition. Give it a listen and subscribe to his channel
@__rosecityathletics

Sometimes you have to step out of your comfort zone. Appreciate my guy @push dhindsa for inviting me on his podcast. It was a pleasure to share my thoughts about school and how I got started with competing and nutrition. Give it a listen and subscribe to his channel

I feel like I constantly post informational content on my story rather than my post. A day or so ago I highlighted the importance of the enteric nervous system and the relation to gut health. I was then asked by a couple people what I find useful to maintain a healthy gut. Therefore, I’ll highlight what I utilize at the end of this post, but first and foremost, let’s discuss the Enteric Nervous System!
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The Enteric Nervous System is considered the brain in the gut because it can work independently of the Central Nervous System. It is composed of neurons that govern the function of the gastrointestinal tract. It regulates motility of the esophagus, stomach, intestines, and secretion of digestive enzymes. Notability, 90% of the body's serotonin lies in the gut!! With that being said, if you disrupt the gut with constant inflammation, expect side effects to your mood, energy, and health!
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Here’s my list of what I’ve found to be helpful in maintaining a healthy gut; Eden’s organic sauerkraut, Pacific’s Organic Turkey bone broth, Super Enzymes by NOW, Ox Bile by NutriCology, Source Naturals Essential Enzymes, Heather’s Tummy Fiber, and magnesium citrate. For the sake of boring the readers and limiting the length of the post, I didn’t highlight the importance of these products. If you have questions, DM or leave a comment.
@__rosecityathletics

I feel like I constantly post informational content on my story rather than my post. A day or so ago I highlighted the importance of the enteric nervous system and the relation to gut health. I was then asked by a couple people what I find useful to maintain a healthy gut. Therefore, I’ll highlight what I utilize at the end of this post, but first and foremost, let’s discuss the Enteric Nervous System! . . The Enteric Nervous System is considered the brain in the gut because it can work independently of the Central Nervous System. It is composed of neurons that govern the function of the gastrointestinal tract. It regulates motility of the esophagus, stomach, intestines, and secretion of digestive enzymes. Notability, 90% of the body's serotonin lies in the gut!! With that being said, if you disrupt the gut with constant inflammation, expect side effects to your mood, energy, and health! . . Here’s my list of what I’ve found to be helpful in maintaining a healthy gut;

Happy 8th birthday to my little nephew Marcus ❤️
@__rosecityathletics

Happy 8th birthday to my little nephew Marcus ❤️

New year, same dreams.
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Thank you 2018!
@__rosecityathletics

New year, same dreams. . . Thank you 2018!

Here’s an underrated and underused back variation I love to utilize in order to develop a mind-muscle connection and pump!
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Banded back hyperextension row- utilizing a full range of motion and minimizing the use of momentum is 🔑 .
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It’s important to note that I’m positioned in a place where the band stays lengthened throughout all the phases. This assures that I’m keeping constant tension on my muscles throughout the full ranges of motion. For example, when I’m in trunk flexion (bottom portion) with my arms fully extended, I’m giving my lats a good stretch and challenging the agonist muscles to withstand the tension of the band. Vice versa, as I begin to go into trunk extension (up) and I start to row, I’m demanding the agonist muscles to resist the band from pulling me back into flexion. Enjoy and happy Christmas Eve to you all🎄
@__rosecityathletics

Here’s an underrated and underused back variation I love to utilize in order to develop a mind-muscle connection and pump! . . Banded back hyperextension row- utilizing a full range of motion and minimizing the use of momentum is 🔑 . . It’s important to note that I’m positioned in a place where the band stays lengthened throughout all the phases. This assures that I’m keeping constant tension on my muscles throughout the full ranges of motion. For example, when I’m in trunk flexion (bottom portion) with my arms fully extended, I’m giving my lats a good stretch and challenging the agonist muscles to withstand the tension of the band. Vice versa, as I begin to go into trunk extension (up) and I start to row, I’m demanding the agonist muscles to resist the band from pulling me back into flexion. Enjoy and happy Christmas Eve to you all🎄

If you know me, you know I’m not a fan of posting “off-season” pictures and by no means am I trying to “show off.” Simply want to touch bases on certain things that I’ve been frequently asked since I posted this on my story a couple days ago.. I know many people reached out to me asking if I was getting ready for a show and my answer is no. I’ve been my own guinea pig for almost 7 years. Yeah, you read that right. I've been involved in bodybuilding since I was about 15 years old. This isn’t an overnight process. Being patient in this sport is key (like many things in life). .
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The best thing that has ever happened to me was to simply be rejected, told I was too young, inexperienced and told to do X amount of “supplements” from other coaches. Since then, I took matters into my own hands. I decided to learn and do what’s best for me. I’ve worked with a few athletes and I’ve failed in many occasions prepping myself into shows. But from all my trials and errors, I’ve learned a lot and continue to do so. That’s why I strive to stay relatively lean, because like I said, I am my own guinea pig. All in all, I’m just hungry to continue to perfect my craft in learning. .
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Also swipe ➡️ to see the difference because I did post a filtered one on my story due to the dark lighting
@__rosecityathletics

If you know me, you know I’m not a fan of posting “off-season” pictures and by no means am I trying to “show off.” Simply want to touch bases on certain things that I’ve been frequently asked since I posted this on my story a couple days ago.. I know many people reached out to me asking if I was getting ready for a show and my answer is no. I’ve been my own guinea pig for almost 7 years. Yeah, you read that right. I've been involved in bodybuilding since I was about 15 years old. This isn’t an overnight process. Being patient in this sport is key (like many things in life). . . The best thing that has ever happened to me was to simply be rejected, told I was too young, inexperienced and told to do X amount of “supplements” from other coaches. Since then, I took matters into my own hands. I decided to learn and do what’s best for me. I’ve worked with a few athletes and I’ve failed in many occasions prepping myself into shows. But from all my trials and

Are you ”warming up” properly?
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Something I've implemented in my training is prehab/rehab (corrective) exercises that take my joints through the movements one at a time. This loosens up and exposes my body to become familiar with the movements before adding the workload. In essence, this style of warming up helps your body perform at its best while helping avoid injury. .
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Here, I am performing a Resisted Terminal Knee Extensions (TKE) prior to my leg workout. In a rehab perspective, these are a fundamental component of ACL rehab in order to regain full active extensions back. If one cannot fully extend the knee, they will not get full quad strength back. Therefore, from a sports performance perspective, how can you maximize quads strength and or size if you can't fully extend your knee?
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Swipe ➡️ to see the video!
@__rosecityathletics

Are you ”warming up” properly? . . Something I've implemented in my training is prehab/rehab (corrective) exercises that take my joints through the movements one at a time. This loosens up and exposes my body to become familiar with the movements before adding the workload. In essence, this style of warming up helps your body perform at its best while helping avoid injury. . . Here, I am performing a Resisted Terminal Knee Extensions (TKE) prior to my leg workout. In a rehab perspective, these are a fundamental component of ACL rehab in order to regain full active extensions back. If one cannot fully extend the knee, they will not get full quad strength back. Therefore, from a sports performance perspective, how can you maximize quads strength and or size if you can't fully extend your knee? . . Swipe ➡️ to see the video!

Thankful for the man above who has blessed me with these opportunities 🙏🏽
@__rosecityathletics

Thankful for the man above who has blessed me with these opportunities 🙏🏽

Cheers to 3 day weekends and new friendships
@__rosecityathletics

Cheers to 3 day weekends and new friendships

Should we really start them young?
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This is a question most strength and conditioning coaches often hear because parents are concerned of their children’s wellbeing and like I tell everyone, this is a very subjective question because it’s different for everyone, but essentially you should! Studies have shown that strength training (weightlifting) may help build and maintain bone density at any age. Weight-bearing exercises increase the physical stresses on bone, which help stimulate osteoblasts (bone formation), favor bone deposition and retention of calcium in the bones.
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As stated by @dr.dee.hiwal, ”It is crucial that young girls are encouraged to play outdoor sports and indulge in weight training (even more so, compared to boys!), to pack on as much bone mass as they can during the initial years of life.” Therefore, as seen on the graph (second image), once we reach a certain age, we don't build bone as readily so building adequate bone density early in life is the best way to prevent osteoporosis later in life!
@__rosecityathletics

Should we really start them young? . . This is a question most strength and conditioning coaches often hear because parents are concerned of their children’s wellbeing and like I tell everyone, this is a very subjective question because it’s different for everyone, but essentially you should! Studies have shown that strength training (weightlifting) may help build and maintain bone density at any age. Weight-bearing exercises increase the physical stresses on bone, which help stimulate osteoblasts (bone formation), favor bone deposition and retention of calcium in the bones. . . As stated by @dr.dee.hiwal, ”It is crucial that young girls are encouraged to play outdoor sports and indulge in weight training (even more so, compared to boys!), to pack on as much bone mass as they can during the initial years of life.” Therefore, as seen on the graph (second image), once we reach a certain age, we don't build bone as readily so building adequate bone density early in life is the

”it's better to be prepared for an opportunity and not have one than to have an opportunity and not be prepared.” -Whitney M. Young
@__rosecityathletics

”it's better to be prepared for an opportunity and not have one than to have an opportunity and not be prepared.” -Whitney M. Young

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