fmoncas Natural Bodybuilding Training Log

**fmoncas** · 06-25-2007, 02:52 PM

Quote:

Originally Posted by yes_man_123

rest..... then carry on doing those squats

thanks bro i will!!!!! its hard but i will LOL

**lil_big_junior** · 06-25-2007, 08:11 PM

Quote:

Originally Posted by fmoncas

thanks my friend......i have been really exited about getting back on track that i didnt think about getting hurt and i just increased the poudage every time!! Well **** happens LOL!!

**** definetly happens for good reason

take care bro

**Freak** · 06-25-2007, 09:14 PM

Quote:

Originally Posted by fmoncas

Hey guys....i hurt my back doing squats (not a big deal) but I have to be more careful in the future!!! Ego lifting got me!!! I was so stupid!! During my contest prep I lost a lot of strength especially in the squat so in the last few weeks I have been trying to get it up to where I was before.....i big mistake!! My legs were responding well but it seems that it was a little too much for my spinal chord...Also I was Rack-pulling on Saturdays and this probably contributed to the problem..........................now I will stop heavy squatting and rack pulling for a week or two until my back is 100% again............Lesson LEAVE YOUR EGO OUT THE DOOR!!! LOL!!

Take care guys

Get well soon!

eliosgator · 06-26-2007, 12:27 PM

I am sorry to hear that Chico. Hope you get better soon, and get back to heavy training.

**fmoncas** · 06-26-2007, 05:57 PM

thank you guys for your support....my back is much better now.....i am just have to be careful with the squat

**fmoncas** · 07-03-2007, 10:47 AM

Hello guys ......i have been thru a bad gust lately.....first I hurt my back (nothing serious) and when I was getting back on track I got sick!!!!

......some kind of respiratory virus put me in bed for a few days....in those days I barely ate something!!! Today I feel that I have recovered 85% of my health but I haven’t touch a weight in a week and I lost probably a few pounds!!!............i will try to hit the gym today or tomorrow but this week will be just the transition (light weights) to see how my body is responding......maybe next week I will be back on track........ This Really Sucks

!!!!!!!!!!! Because I was gaining weight and keeping a good pace with my workouts my diet and everything....i was looking noticeable bigger and stronger and suddenly ......this **** happened!!! I easily went back 2-3 weeks!!!

I will have to start all over again.....on the other hand i was supposed to update my progress this Monday but because of this I will extend my mini-bulking maybe 2 more weeks in order to try to recover what I have lost....then I will start my diet for 2 weeks.

Ok guys take care!!!

**YM123** · 07-03-2007, 10:52 AM

thats **** bro, sorry to hear it.

its all over now so just get back on track and keep hitting the gym, you'll be back to where you was in no time.

All the best bro

**fmoncas** · 07-03-2007, 11:00 AM

Quote:

Originally Posted by yes_man_123

thats **** bro, sorry to hear it.

its all over now so just get back on track and keep hitting the gym, you'll be back to where you was in no time.

All the best bro

thanks for your support bro!! i really appreciate it

**True21** · 07-03-2007, 12:37 PM

Yeah dude that sucks, I cant stand being sick and what not. Hope you recover soon and get back on track.

Im sure your motivated enough to do a hell of a good job in the gym when that happens...

ZachNasty · 07-08-2007, 01:15 AM

Hey Cisco, Youll be back in no time...I also had a little setback, it wasnt no sickeness or injury, sort of mental. The girl I have been with for 4 years sort of let me go becasue she wants to focus on herself when she starts college....haha..So I have not been mentally there.

I had a question tho man......Every since I stopped takeing pre workout supplements, I have been having a hard time getting energy during my workout. It not that I eat wrong because im eating right, You have any clue what I could do to get sort of a nice pump.....

later bro take care

**fmoncas** · 07-08-2007, 02:14 PM

Quote:

Originally Posted by ZachNasty

Hey Cisco, Youll be back in no time...I also had a little setback, it wasnt no sickeness or injury, sort of mental. The girl I have been with for 4 years sort of let me go becasue she wants to focus on herself when she starts college....haha..So I have not been mentally there.

I had a question tho man......Every since I stopped takeing pre workout supplements, I have been having a hard time getting energy during my workout. It not that I eat wrong because im eating right, You have any clue what I could do to get sort of a nice pump.....

later bro take care

Hey zack ...sorry to hear about your girl....i have been there too! anyways just keep moving foward

Concerning to your question i believe that getting a pump and a good workout is more mental....sometimes when you are tired from work or school the pump is not there no matter what you do....because your head is not focusing properly on the workout....probably this is what have been happening to you lately.There really are reasons for the elusive nature of big pumps maybe a state of glycogen depression, fatigue, and muscle staleness due to a temporary external and/or internal events in your life. On the other side..I have never used post-workout drinks and i almost always have some insane pumps......Remember that the pump is about getting blood in to the muscles and if you are doing low reps with heavy loads a low pump will be expected.

On the other hand make sure that your muscles are full of glycogen before the workout......this facilitates a big pump. try Eating a banana or brown potato with a sports drink 30 minutes before/ during exercise to increase muscle blood flow. (Insulin stimulates NO while glucose and potassium become available).

I hope this helps....take care bro

ZachNasty · 07-08-2007, 07:42 PM

Hey Cisco thanks for the information. So say I eat a banana, a scoop of whey about 45 minutes prior to training and 15 min prior and during my workout I take my powederd gatorade....Then during the wrokout I sip onb the gatorade and drink my water mixed with my BCAA?? How does this sound??? One more question. Do you have the certain bodypart that you can not just seem to get to grow...???? i cant stand it man, its my lower and sort of outer chest. My inner and upper looks outstanding, its just the lower part that makes me mad.. I have tried decline barbell for awhile and nothing changed....Have any clue on any good exercies that may help me in developing my lower and outer pecs.??

**fmoncas** · 07-08-2007, 09:03 PM

Quote:

Originally Posted by ZachNasty

Hey Cisco thanks for the information. So say I eat a banana, a scoop of whey about 45 minutes prior to training and 15 min prior and during my workout I take my powederd gatorade....Then during the wrokout I sip onb the gatorade and drink my water mixed with my BCAA?? How does this sound??? One more question. Do you have the certain bodypart that you can not just seem to get to grow...???? i cant stand it man, its my lower and sort of outer chest. My inner and upper looks outstanding, its just the lower part that makes me mad.. I have tried decline barbell for awhile and nothing changed....Have any clue on any good exercies that may help me in developing my lower and outer pecs.??

the drink sounds good...just try it the next workout to see how do you feel.

On the other hand what you need for your chest is frequency...you need to prioritize your chest over the other muscle parts.. this is what i do when i need to improve my lagging muscle parts:

1. Try doing 100 reps daily: Let say push-ups or dips....try to do 100 reps divided in 4-10 sets during the day....there is no difference if you do 10set of 10 or 4 sets of 25 but avoid muscular failure!!!. this will increase capillarity, recovery abilities and for instance induced hypertrophy.

2.Increase frequency: Work your chest every other day one or two sets to failure changing the exercises every time....once your body gets use to it...do one warm up set and one working set every day. Frequency is amazing once your body gets used to it......just check the calf development of ballet dancers of the lat development of gymnast ......they probably develop their body parts doing hundreds of chins and calf raises every day.

3. Form: Focus on feeling the muscles keeping a great form...if you have to lower the weight by 50% to keep a good form do it.....because what you trying to develop is your chest and not your delts and tris..........try also double contraction at the low position...very effective.

take care

ZachNasty · 07-08-2007, 11:50 PM

Great stuff man, I will be starting this tommorow. What kind of weights would I use when for instance I do the warm up and my 1 working sets. Is it just a weight that I can handle or a weight that makes me struggle???

Thanks again bro

**fmoncas** · 07-09-2007, 11:46 AM

Quote:

Originally Posted by ZachNasty

Great stuff man, I will be starting this tommorow. What kind of weights would I use when for instance I do the warm up and my 1 working sets. Is it just a weight that I can handle or a weight that makes me struggle???

Thanks again bro

First of all....use just one of the techniques that I mentioned above....if you use more than one it will be too much for your chest. (you will over-train it so it wont grow) On the other side if you choose to use #2 train each set to failure.

ZachNasty · 07-09-2007, 09:14 PM

ok well say I chose to use the frequency one. When I work my chest every other day, do I just do 1 or 2 sets till failure???? Meaning I can just do one set at anytime of the day using like 185 until I reach failure???

Thanks man

**fmoncas** · 07-10-2007, 10:11 AM

Quote:

Originally Posted by ZachNasty

ok well say I chose to use the frequency one. When I work my chest every other day, do I just do 1 or 2 sets till failure???? Meaning I can just do one set at anytime of the day using like 185 until I reach failure???

Thanks man

This is like any other program where you have to challenge yourself every time to prevent adaptation. ....change the exercises, weight, reps, grip use especial techniques, tempo etc..... everytime

ZachNasty · 07-10-2007, 07:10 PM

Hey Francisco is this a good post workout meal???

3 tablespoons of powdrered Gatorade
8 oz of natural grape juice mixed with 5 g of creatine
1 or 2 rice cakes

20 mins later I take my 2 scoops of whey.

Also what are your thoughts on ZMA?

Thanks bro, all your information given to me is being put to good use haha.. It great ot know someone that is here for others too...Take care

**fmoncas** · 07-15-2007, 11:44 PM

Quote:

Originally Posted by ZachNasty

Hey Francisco is this a good post workout meal???

3 tablespoons of powdrered Gatorade
8 oz of natural grape juice mixed with 5 g of creatine
1 or 2 rice cakes

20 mins later I take my 2 scoops of whey.

Also what are your thoughts on ZMA?

Thanks bro, all your information given to me is being put to good use haha.. It great ot know someone that is here for others too...Take care

Hey zack i havent been able to check the dungeon lately...been kind of busy but anyways.....i think that zma is a good product....you wont actually feel dramatic effects but it will help your performace in the long run.....this is what coach Charles Poliquin got to say about zma:

"Depending on the study that you look up, 54-75% of the general American population is deficient in magnesium. Variation for zinc is somewhat greater. Regarding the athletic population, we've found that both zinc and magnesium are deficient in 100% of the athletes who come into our clinic for the first time.

However, I should mention that these people do at least 18 workouts a month. Also, there's a great correlation between their training volume and the extent of the deficiency. In other words, a long-distance speedskater is more likely to be deficient than a track and field sprinter. Triathletes would likely be the ones with the most extensive deficiencies.

When I gave ZMA to my athletes, virtually all of them reported better quality of sleep, an essential factor in maximizing recovery. About 70% of them noted an increase in morning libido. One of them had previous problems conceiving a child, and his low sperm count rebounded after using ZMA for only six weeks.

The magnesium in ZMA is of such high quality compared to the cheap magnesium oxide most commonly found in other products. I was able to reduce the amount of magnesium that I needed to consume in order to avoid further cardiovascular problems by 60%.

In summary, if you live in the US and are fairly active, the odds that ZMA will enhance your performance in the gym are quite high. Expect the results to be the greatest after six weeks of use."

On the other hand remember that to be effective, a post-workout nutrition has to 1. Increase glycogen stores 2. Increase protein synthesis and 3. Decrease protein breakdown.... so if you're training to put on mass you post workout meal should consist of 0.8g of carbohydrate and 0.4 g of protein / kg of body weight.... For instance if you are 200lbs you should be eating about 75 grams of carbs simple carbs and 36 grams of fast absolving protein.

hope this helps

ZachNasty · 07-16-2007, 01:28 AM

Hey thanks cisco.

I wanted to write you something that sort of has been bothering me. When it come to natural bodybuilding, I am having no problem dieting right, sleeping for the right amount of time, and getting the right supplements in at the right time. What has been making me confused and frustrated is the training. I have a great workout intensity and mindset when I am training, but I can not just seem to stick to something, or maybe I just cant find the right number of sets to do per bodypart, the number of reps per each set...its just killing me.....

Like what I am trying to say is that I really dont know how each bodypart can handle what sets and reps.

I was going to try and start 20 - 30 sets for chest back and legs....16-20 sets for arms and shoulders.....calves and traps would be like 5-10 sets. But my real question is if I am going to use this style of training, how do I figure out how many reps I am going to do with each set.

Say on Monday is Legs and I will do 5 exercies with 5 sets. How would I set up a rep range for each set to sort of get stronger and build muscular endurance and size? Maybe 2 weeks do all high intensity trainig with reps in the 15-100 range and then for 2 weeks do reps in the 3-12 range???

If you can give me any help I would appreciate it man..
Take care and have a great day

**YM123** · 07-16-2007, 06:51 AM

Quote:

Originally Posted by fmoncas

the drink sounds good...just try it the next workout to see how do you feel.

On the other hand what you need for your chest is frequency...you need to prioritize your chest over the other muscle parts.. this is what i do when i need to improve my lagging muscle parts:

1. Try doing 100 reps daily: Let say push-ups or dips....try to do 100 reps divided in 4-10 sets during the day....there is no difference if you do 10set of 10 or 4 sets of 25 but avoid muscular failure!!!. this will increase capillarity, recovery abilities and for instance induced hypertrophy.

2.Increase frequency: Work your chest every other day one or two sets to failure changing the exercises every time....once your body gets use to it...do one warm up set and one working set every day. Frequency is amazing once your body gets used to it......just check the calf development of ballet dancers of the lat development of gymnast ......they probably develop their body parts doing hundreds of chins and calf raises every day.

3. Form: Focus on feeling the muscles keeping a great form...if you have to lower the weight by 50% to keep a good form do it.....because what you trying to develop is your chest and not your delts and tris..........try also double contraction at the low position...very effective.

take care

All of the above sounds really good because i want to bring up my chest and this has given lots of new ideas. There is one part that is confusing me though. You say that you can do one set of of a chest exercise everyday. This sounds good but would you still have a day where you hit chest as normal - say 3 exercises with 4 sets each. And then do one set every day??

thanks man

**fmoncas** · 07-16-2007, 02:33 PM

Quote:

Originally Posted by yes_man_123

All of the above sounds really good because i want to bring up my chest and this has given lots of new ideas. There is one part that is confusing me though. You say that you can do one set of of a chest exercise everyday. This sounds good but would you still have a day where you hit chest as normal - say 3 exercises with 4 sets each. And then do one set every day??

thanks man

I don’t think that would be a good idea to hit the chest hard after been hit every day. Your workout for chest will be your everyday set or two. There is no need to put more stress in your target muscle. If you work hard enough on that set and progress week by week your chest will grow!! Mike Mentzer comes to mind LOL! Sometimes we need to look outside the box!!! Outside the regular 3 sets x 3 reps scheme. As long as you are progressing you will be fine…..Frequency is a great tool!!!!! Just remember that your body needs to learn to recover to the new training stile. Don’t try to hit the chest hard the first time and work the next day with a very sore muscle….because you will be looking for trouble. First hit the muscle every other day and work on your recovery abilities..

**YM123** · 07-16-2007, 02:46 PM

thanks bro

so lets clarify this are you saying 2 sets for chest every other day and no main workout. Sorry for the confusion having a stupid moment

**fmoncas** · 07-16-2007, 02:52 PM

Quote:

Originally Posted by ZachNasty

Hey thanks cisco.

I wanted to write you something that sort of has been bothering me. When it come to natural bodybuilding, I am having no problem dieting right, sleeping for the right amount of time, and getting the right supplements in at the right time. What has been making me confused and frustrated is the training. I have a great workout intensity and mindset when I am training, but I can not just seem to stick to something, or maybe I just cant find the right number of sets to do per bodypart, the number of reps per each set...its just killing me.....

Like what I am trying to say is that I really dont know how each bodypart can handle what sets and reps.

I was going to try and start 20 - 30 sets for chest back and legs....16-20 sets for arms and shoulders.....calves and traps would be like 5-10 sets. But my real question is if I am going to use this style of training, how do I figure out how many reps I am going to do with each set.

Say on Monday is Legs and I will do 5 exercies with 5 sets. How would I set up a rep range for each set to sort of get stronger and build muscular endurance and size? Maybe 2 weeks do all high intensity trainig with reps in the 15-100 range and then for 2 weeks do reps in the 3-12 range???

If you can give me any help I would appreciate it man..
Take care and have a great day

Zack there is not a rep/set protocol set in stone.....if you look around you will see bodybuilders having good results using high volume work, high frequency, Low Frequency, high reps – low weights, heavy weight-low reps etc…….You basically need to find what works for you. However as a rule of thumb the higher the reps the less sets you have to do (example 2-3 sets x 15 reps) and the lower the reps the more sets you need to do (example 10 sets x 3 or.. 5 sets x 5reps) Below also I am including son basic guidelines:

Working each muscle group once a week: 3-4 sets of 4 exercises per muscle group (2 compounds, 2 isolation)

Working each muscle group twice a week: 3-4 sets of 3 exercises per muscle group (2 compounds, 1 isolation)

Working each muscle group three times a week: 3-4 sets of 2 exercises (1 compound, 1 isolation)

Working each muscle group four times a week: -4 sets of 1 exercise (1 compound)

Hope this helps

**fmoncas** · 07-16-2007, 02:57 PM

Quote:

Originally Posted by yes_man_123

thanks bro

so lets clarify this are you saying 2 sets for chest every other day and no main workout. Sorry for the confusion having a stupid moment

No problem bro…

Start: Every other day
Sets: 1 warm-up 2 working sets
Exe: Change exercises every workout

Then once your recovery abilities improve go ahead and work your chest every day

Frequency: Every day
Sets: One warm-up and 1 working set
Exe: Change exercises every time

Take care

**YM123** · 07-16-2007, 04:01 PM

Quote:

Originally Posted by fmoncas

No problem bro…

Start: Every other day
Sets: 1 warm-up 2 working sets
Exe: Change exercises every workout

Then once your recovery abilities improve go ahead and work your chest every day

Frequency: Every day
Sets: One warm-up and 1 working set
Exe: Change exercises every time

Take care

cheers bro, thanks for helping

**True21** · 08-25-2007, 02:55 PM

Just dropping by to show some love. Your log has not been popping lately so whats happening? I hope your still training and making some good gains.

**fmoncas** · 08-25-2007, 03:41 PM

Quote:

Originally Posted by True21

Just dropping by to show some love. Your log has not been popping lately so whats happening? I hope your still training and making some good gains.

Hey true!!!you looked amazing bro! congratulations

Concerning to you question i have been very busy lately...i work as an engineer in a contruction site and we are about to finish the project in the next couple of weeks so my shcedule is crazy....however i am still training hard and trying to add more size...it is hard to keep a perfect diet but i am working hard to make it happen.....

i am weighing 200lbs today and i am planing to get up to 220 again but this time with less body fat...my goal is to get to 220@10% bf....it is going to take time and persistence but i am confident that i can get there.

take care bro!!!

**Freak** · 08-25-2007, 08:58 PM

Nice to hear from your Francisco! We were about to put out an Amber alert. Hope to see you on more when time permits.

**True21** · 08-26-2007, 03:43 PM

Quote:

Originally Posted by fmoncas

Hey true!!!you looked amazing bro! congratulations

Concerning to you question i have been very busy lately...i work as an engineer in a contruction site and we are about to finish the project in the next couple of weeks so my shcedule is crazy....however i am still training hard and trying to add more size...it is hard to keep a perfect diet but i am working hard to make it happen.....

i am weighing 200lbs today and i am planing to get up to 220 again but this time with less body fat...my goal is to get to 220@10% bf....it is going to take time and persistence but i am confident that i can get there.

take care bro!!!

I see. Well, dont overstrain yourself, bro! Keep in mind that theres more to life than just bodybuilding. So dont feel bad if your diet isnt 100% from time to time. Just do what you gotta do and make it happen. Best wishes and I hope to see you more active here in the future. Oh and thanks by the way, lol. :)