[fmoncas]

Upper Body

Well.. I guess that we can’t have great workouts every day! I had a pretty bad one last night…for some reason I haven’t feel like myself since Friday last week…maybe the diet finally hit me. My workout from last nite sucks in my book…….basically after back I felt that I run out of gas completely… Maybe I need to take a damn day off…I haven’t scheduled one in 3 weeks and I am feeling pretty drained…anyway this was my workout

1.HS High Rows
a.3 w-up sets
b.225/side x 5
c.235/side x5
d.250 /side x 4 (PR)

2.DB Barbell Rows : this was the exe that send me to the hole! After this one I was a walking zombie trying to finish.

a.150’s x 20
b.150’s x 20
c.150’s x 24 (PR)

3.DB Incline Press : Everything went down from here
a.3-w up sets
b.105’s x 5
c.115’s x 5
d.125’s x 5

4.Dips
a.Only bodyweight x 8 (3 sets)

5.Side laterals : should have done overhead presses but I was very tired
a.3 sets x 10 reps

That’s it…..no bis or tris! No cardio Either….i went home to try to rest. I am feeling very disappointed with this workout. I may take the day off today.

Later guys!

[mperk]

Wow - dude - you're a beast! Great log - can't believe I never spotted it before! Good luck on the contest prep bro - you're a winner for sure!
Props!

[chrispghmuscle]

Take your time fmoncas. Sounds like you need time to recover

[fmoncas]

Originally Posted by mperk

Wow - dude - you're a beast! Great log - can't believe I never spotted it before! Good luck on the contest prep bro - you're a winner for sure!
Props!

Thanks a lot bro! i am doing my best to keep pushing..i still have a lot of work to do! Once again thanks for stopping by to drop a few words of motivation

[fmoncas]

Originally Posted by chrispghmuscle

Take your time fmoncas. Sounds like you need time to recover

Thanks my friend! i took a complete day off tuesday to re-group but i am back on track now...training hard and making progress!! i havent had time to post my workouts but i will do it tomorrow....thanks bro for all your support

[fmoncas]

Wednesday: LEGs

After taking a full day off on Tuesday I can say that I felt much better during my workout yesterday. On the other hand I think that I am already losing some strength in some exercises….but I will try to fight it and stay as strong as I can. Finally the inevitable is happening...well part of the game

Weight was 211 Lbs on Monday (-14)

1.Hack Squats : l lost strength in this one, I failed in my last set while going thru my 4th rep and I was using 15 less than my PR
a.4 W-up Sets
b.450 x 5
c.450 x 5
d.500 x 3

2.Leg Extensions
a.3 sets x 10 reps

3.DB SLDL
a.4 w-up sets
b.145’s x 5
c.150’s x 5
d.150’s x 6

4.Standing Calf Raises
a.3 W-up sets
b.405 x 10
c.425 x 8
d.445 x 8

5.Seated Calf Raises
a.2 w-up sets
b.180 x 6
c.200 x 5
d.205 x 5

Cardio: 30 minutes…….treadmill :speed 4 / inclination 6




Last Night : Back and Chest

Good and long workout! I had to do HIIT after my workout and it almost kill me! Got home ready to go to bed…

1.pull Ups
a.4 sets x 10 reps

2.BB Rows: I refused to get weaker! I pushed very hard to keep my weights…last heavy set was hard and I was not very proud of my form but I was able handle the weight! Then I finish with a killer burn out!
a.3 W-up sets
b.315 x 10
c.345 x 7
d.365 x 5
e.Burn out 275 x 20 reps

3.HS Row Machine
a.180 /Side x 15
b.225/side x 15
c.225/side x 12

4.Close Grip pull Downs
a.2 sets x 15 reps

5.Cable pull downs
a.3 sets x 15 reps

6.DB Incline Press 55%
a.80 x 12
b.80x 12
c.80 x12

7.DB low incline Press (chest was bothering me a little but nothing that I can’t handle with good form...i need to play smart here and dont let my self get to excited.
a.100’s x 12
b.100’s x 12
c.100’s x 12

8.Dips
a.45 plate x 10 reps
b.BW x 12
c.BW x 12

HIIT CARDIO:

10 min warm up
15 intervals
5 min cool down
Cal burned: 372

Went home trashed, I took a bath with EPSOM SALT, ate and when to sleep…..I am so happy that that today is FRIDAY! Its been a crazy week and I am really tired!! I will probably hibernate the whole weekend

[mperk]

Awsome back & Chest workout! - can't believe those pull ups & dips - You'll be hella cut up, man! Enjoy your weekend.

[fmoncas]

Originally Posted by mperk

Awsome back & Chest workout! - can't believe those pull ups & dips - You'll be hella cut up, man! Enjoy your weekend.

thanks for stopping by bro!! have a great weekend too!!

[fmoncas]

Friday: I smashed legs today!

After working and training all week I was feeling run down…once I got home from work I passed out (I slept for 3 hrs I think) I wake up at 9 pm and the boss (the CNS) was awake and ready for war!!...LOL!

1.Frog Stance Hack Squats
a.270 x 10 reps
b.270 x 15 reps
c.270 x 15 reps

2.Leg Press
a.5 w-up sets
b.810 x 15 reps
c.990 x 15 reps
d.1080 x 10 reps

3.DB Lunges
a.100’s x 14 steps
b.100’s x 14 steps

4.DB SLDL
a.100’s x 15 reps
b.100’s x 15 reps
c.100’s x 15 reps

5.Lying Leg curls
a.3 sets x 15 reps

6.Standing Calf Raises
a.2 sets x 20 reps

7.Seated Calf Raises
a.2 sets x 12 reps

8.Unilateral DB Calf Raises
a.2 sets x 15 reps

CARDIO: Slow intensity 30 minutes

I will need a couple of Epsom Salt baths and a lot of icing during the weekend to recover from this workout…legs feels trashed!!!…now I am ready for hibernation!....

[fmoncas]

Back from hibernation! I really needed to sleep and rest a lot! But my lower back and front left delt are still very sore from last week…I will have to change a few things this week to avoid aggravating the problem…….. Anyway I was feeling so beat up Friday that I had to take 2 Epsom Salt baths (Sat and Sun), I also spent a lot of time icing my achy joints …I even went for a massage on Sunday!! IT felt so good that I think I will do it every 2 weeks to help on recovery! LOL!!

Quick Summary (weekend)

Saturday:

1.Delt and Arms: Not much to report, overall it was a good workout…I focused on my side and rear delts more because my front delt hurt a lot!
2.HIIT : 10 min Warm up/ 10 intervals / 5 min cool down

Sunday:

1.HIIT: 10 min Warm up/15 intervals / 5 min cool down
2. Abs

Today i will weight myself. I feel that i made a lot of progress last week but i am a little worried because I feel that I lost a lot of weight! I hope I am wrong but my clothes fit really loose now

[fmoncas]

It seems like all the recovery work that I did during the weekend worked pretty well!! The machine was running smoothly today! I felt great, joints were not achy….Even my front delt was feeling good!! I will repeat this next weekend because its worth It!!

Upper Body

1.HS High Row
a.3 w-up sets
b.225/side x 5
c.235/side x 5
d.250/side x 5

2.DB Rows: The heaviest DB at my gym are the 150’s and I hit 24 reps last week…so there is no reason to keep adding reps…its just very taxing form me now while dieting! So I decided to stack DB’s. It was kind of hard to figure it out how to stack 2 DB’s but I managed to position a 10 lb DB on top of the 150’s and it worked pretty well
a.160’s x 10
b.160’s x10
c.160’s x 15 (PR)

3.Low Incline DB Press
a.3 W-up sets
b.115’s x 5
c.120’s x 5
d.130’s x 5

4.Machine Flyes
a.2 Sets x 10 reps

5.Delt Overhead Presses (DB’s)
a.100’s x 5
b.100’s x 5
c.100’s x 5

6.BB Bis Curls
a.2 W-up Sets
b.135 x 6
c.135 x 6

7.BB Seated Tris Overhead Press
a.135 x 15
b.185 x 8
c.205 x 8

Going to eat and sleep…tomorrow legs

[mperk]

Awsome workout, bro - I like the 160 DB's hahaha - B careful - you don't want 10#DB on your forehead!

Great that you recovered from last week w/ the epsom salt baths etc. I'm following your lead and I finially decided today to take a few days off - I'm too damn sore everywhere and i'm afraid I'll cause damage.

[fmoncas]

Originally Posted by mperk

Awsome workout, bro - I like the 160 DB's hahaha - B careful - you don't want 10#DB on your forehead!

Great that you recovered from last week w/ the epsom salt baths etc. I'm following your lead and I finially decided today to take a few days off - I'm too damn sore everywhere and i'm afraid I'll cause damage.

LOL! Stacking DB's its kind of dangeous!! I already pinched my middle finger last night jeje...thanks bro!! by the way try the epsom salt baths..they are great and will reduce inflamation and soreness! good luck and keep me posted bro.

this is what i do:

1. fill tub with hot-warm water
2. Add 2 cups of Epsom Salt
3. Get in there for 15-20 min and relax

[fmoncas]

Legs Power

Good workout overall! I started training with a training partner today so let’s see what happen! He agreed to follow my workout split but I hope he can take all the volume because (he is not used to it) for me is a great motivation to have somebody to workout with!

1.Hack Squats: I am fighting with this Demon every week to stay strong!! This exe in particular feels heavier every time LOL!
a.4 w-up sets
b.450 x 5
c.500 x 4
d.500 x 4
e.500 x 3 (I got help on the 4th so that one does not count LOL!

2.Leg Extensions
a.2 sets x 10 reps

3.DB SLDL
a.4 w-up sets
b.150’s x 5
c.150’s x 5
d.150’s x 5

4.Standing Calf Raises
a.3 w-up sets
b.405 x 10
c.435 x 8
d.450 x 8

5.Seated Calf Raises
a.3 w-up sets
b.180 x 5
c.180 x 5

Update 14 weeks out: I am weighting 209.8 lbs and I am a little concerned about my progress! I feel that I am behind…the pics looks the same to me(last and this week). However my coach told me that I look leaner this week! Maybe it is in my head! The thing is that I really want to do the Texas Shredder but if I am not ready I will have to skip it and do athe next one. I am posting a picture from last night!! 14 weeks feels so soon…...my lower ab fat is driving me crazy LOL!

[fmoncas]

Today i hit Abs + HIIT

I broke my PR but i almost pass out ...i pushed very hard! felt great when i was done!

10 min W-up
15 intervals
5 min cool down

Cal Burned 406 (PR)

For Recovery today i took my first Epsom Salt bath of the week and i will ice my arms and chest to be ready for tomorrow!

Later guys

[mperk]

Man - missed those pics yesterday - you're lookin fukkin HUGE, dude!!!!! The hack squats are tough but they are working - quads look massive. I see what you mean about the ab fat - but I bet it is mostly water and will dry up.

BTW - just checked out your pictures from a year ago - amazing progress - your conditionning is right on spot, Francisco!

Great going, beast!!!

[fmoncas]

Originally Posted by mperk

Man - missed those pics yesterday - you're lookin fukkin HUGE, dude!!!!! The hack squats are tough but they are working - quads look massive. I see what you mean about the ab fat - but I bet it is mostly water and will dry up.

BTW - just checked out your pictures from a year ago - amazing progress - your conditionning is right on spot, Francisco!

Great going, beast!!!

Thanks a lot for the kind comments my man! I am training like there is no tomorrow to make it to the Texas Shredder but if i am not ready i will skip it and do the next one on my plans. Anyway i can only promise you that the next time i step onstage i will be ready and shreded!

[cmart315]

Originally Posted by fmoncas

2.DB Rows: The heaviest DB at my gym are the 150’s and I hit 24 reps last week…so there is no reason to keep adding reps…its just very taxing form me now while dieting! So I decided to stack DB’s. It was kind of hard to figure it out how to stack 2 DB’s but I managed to position a 10 lb DB on top of the 150’s and it worked pretty well
a.160’s x 10
b.160’s x10
c.160’s x 15 (PR)

I know the feeling on DB's not going high enough for things. However, you are luck your DB's atleast run up to 150! Our gym only goes to 120's and you can't even use all of them. After 105lb db's, since they are made of the stupid rubber material the caps have all broken off and they all weigh differently and there is nothing to show how much they are even supposed to weigh. The gym will not do anything about the problem because it is a stupid franchise gym and the problem only effects a small group of us there. We have complained for over a year! Anyways, I just thought I would share that with you and also tell you that even though I may not be a pro at assessing how your prep is going, I can tell you that you are appearing leaner and harder then the last pics. So keep at it!

[fmoncas]

Originally Posted by cmart315

I know the feeling on DB's not going high enough for things. However, you are luck your DB's atleast run up to 150! Our gym only goes to 120's and you can't even use all of them. After 105lb db's, since they are made of the stupid rubber material the caps have all broken off and they all weigh differently and there is nothing to show how much they are even supposed to weigh. The gym will not do anything about the problem because it is a stupid franchise gym and the problem only effects a small group of us there. We have complained for over a year! Anyways, I just thought I would share that with you and also tell you that even though I may not be a pro at assessing how your prep is going, I can tell you that you are appearing leaner and harder then the last pics. So keep at it!

thanks my friend!! your support is always very appreciated! Sorry to hear that from your gym! you should consider maybe finding another gym! i hope your training is going well! Later brother

[fmoncas]

Great workout today….Back/Chest Hyper

1.Pull ups
a.5 sets x 10 reps

2.Chest supported DB Rows : I replaced this exe for my usual BB rows…my lower back was very sore today.
a.100’s x 15
b.100’s x 15
c.100’s x 15

3.HS Row Machine:
a.5 plates/side x 15
b.5 plates/side x 15
c.5 Plates/side x 15

4.Cable pull downs (torso bent forward 45 deg.)
a.Whole stack x 15 ( Tempo 2-2-2)
b.Whole Stack x 15 (Tempo 2-2-2)
c.Whole Stack x 11 (Tempo 2-2-2)

5.Straight arm cable pull downs
a.3 sets x 15 reps ( tempo 3-1-3)

6.Incline DB Chest press@70% :Chest felt great...no pain today
a.80’s x 10
b.80’s x 10
c.80’s x 10

7.Low incline DB Press
a.100’s x 15
b.100’s x 15
c.100’s x12

8.Weighted dips
a.45 plate attached + BW x 15
b.45 plate attached + BW x 12
c.45 plate attached + BW x 9

9.Weighted DB stretches
a.50’s x 60 secs

Almost friday!!!!! one more day and i will have time to rest again

[mperk]

Awsome workout, francisco - you must have felt one helluva pump! Whats the "tempo" mean?

[fmoncas]

Originally Posted by mperk

Awsome workout, francisco - you must have felt one helluva pump! Whats the "tempo" mean?

yes it was an awesome workout! i was on fire last night i wish all my workouts were like that LOL!

Tempo is the time that take you to complete a repetition, for example (2-0-2)The first number refers to the eccentric movement, the second number is the pause between eccentric and concentric and the third number is the concentric portion of the rep.

[mperk]

^^^ cool - thanks for the info - that makes sense now. I am concentrating on tempo now on most of my lifts - trying to get the most out of each rep and exhaust the muscle.

I printed out the workout & will take it to the gym! (may have to adjust the weights some....) Wish i could do a workout with you! - if i ever am in Nicaragua - i'll ring u up! LOL BTW - just posted some pics of my awsome physique (don't get jealous) lemme know if you have any suggestions for an older bro!

[fmoncas]

Originally Posted by mperk

^^^ cool - thanks for the info - that makes sense now. I am concentrating on tempo now on most of my lifts - trying to get the most out of each rep and exhaust the muscle.

I printed out the workout & will take it to the gym! (may have to adjust the weights some....) Wish i could do a workout with you! - if i ever am in Nicaragua - i'll ring u up! LOL BTW - just posted some pics of my awsome physique (don't get jealous) lemme know if you have any suggestions for an older bro!

Glad to hear that the info was helpful!! and I am no longer living in Nicaragua I am living in Texas now…So maybe one day we can work out together …in the midtime if I can help you with something just let me know bro!!

By the way where did you post your pictures??

[mperk]

Whoa - Texas! don't tell me those pictures of the beach were Texas! Hahahaha I thought you must be the biggest guy in Nicaragua! but Texas has a few big dudes too - LOL

anyways - my pics are posted here:
http://www.bodybuildingdungeon.com/f...kd-mperks.html

[fmoncas]

Originally Posted by mperk

Whoa - Texas! don't tell me those pictures of the beach were Texas! Hahahaha I thought you must be the biggest guy in Nicaragua! but Texas has a few big dudes too - LOL

anyways - my pics are posted here:
http://www.bodybuildingdungeon.com/f...kd-mperks.html

The recent pics from my sprinting at the beach are here in texas (Corpus Christi) i live 15 minutes from the beach

[fmoncas]

--------------------------------------------------------------------------------

LEGS Hyper.

FINALLY FRIDAY!! And to finish the week strong I had a great leg workout today! I have been taking naps after work and before my workouts and it is making a big difference in the quality and intensity of my training.

Last weekend I spent a lot of time working on my recovery (ice, Epsom salt baths, massage etc) and Monday I really felt the difference…so tomorrow I will start doing the same….i need to keep the engine running smooth LOL!

1.Hack Squats High Reps
a.2 W-up sets
b.3 plates/side x 30 reps
c.3 plates/side x 30 reps

2.Leg Press
a.5 w-up sets
b.900 x 15
c.990 x 15
d.1080 x 12

3.DB Lunges: I got 2 more steps than last week!
a.100’s x 16 steps total
b.100’s x 16 steps total

4.Lying leg Curls
a.3 sets x 15 reps
5.Seated Leg Curls
a.3 sets x 15 reps

6.Seated Calf Raises
a.135 x 15 reps (3 sets)

7.Seated Calf Presses
a.3 sets x 20 reps

Cardio: 35 minutes

Have a great weekend guys!

[Julio]

damn, every time i come and read your log it amazes me even more. and you look amazing Fransisco. you a real inspiration.

[fmoncas]

Originally Posted by julio40

damn, every time i come and read your log it amazes me even more. and you look amazing Fransisco. you a real inspiration.

Hey julio nice to see you around here bro!! thanks for the kind comments my man...i am training my ass off right now for the next competitions..hopefully i will do well.

thanks for stopping by

[fmoncas]

Upper Body power

1.HS High Row
a.3 w-up sets
b.225/side x 5
c.235/side x 5
d.235/side x 5 (damn bis…it is very sore!!)

2.DB Rows: Stacking DB again today
a.165’s x 10
b.165’s x10
c.165’s x 12 (PR)

3.Low Incline DB Press
a.3 W-up sets
b.120’s x 5
c.125’s x 5
d.130’s x 4

4.Dips
a.45 plate attached x 3 Sets x 10 reps


5. DB Delt Press
a.100’s x 5
b.100’s x 5
c.100’s x 5

6.BB Bis Curls
a.no bis today!!! I need to rest my right one

7.BB Seated Tris Overhead Press
a.135 x 15
b.185 x 8
c.205 x 8

13 weeks out update:

I lost 3 lbs last week…I don’t know if it is too much but I feel that I made good progress. Today I weighted 206.8 lbs. Pictures are attached. Later guys I am very tired and I need to sleep and ice my damn right bis