fmoncas Natural Bodybuilding Training Log

**fmoncas** · 06-02-2009, 11:07 AM

Monday – Upper Body

Yesterday my workout was a good one despite the fact that I had to DE-Load on Chest and Delts due to a minor Delt pain! No big deal but I have learned to take care of small pains before they become something big!

A little Story: The Gym was packed as usual on mondays! …..I hate it!!!!!!!! All the Gym Rats, All the Ego maniacs, The bad boys, you name it!! all were there last night!..........i don’t mess with anybody and I am very kind with all the people at the gym…but yesterday this “*******” Pissed me off big time!!!!!!!!!!....i felt my blood boiling for like20 minutes after what happened!............To make the story short, I was wearing a T-shirt while warming up and this guy (in his late 40’s) ask me if I was ok?? I reply “what do you mean” …he said: “ you don’t look ok”…”you look like you have lost a lot of weight since last time I saw you”…….o **** I knew what was coming!..the same bull****!!...I tried to be polite and told him: “well I have lost a lot of weight because I am dieting” …and he said “yes I know that you are dieting but you look like you lost like 15lbs from last week” O ****!!!!!!!!! MY BLOOD WAS BOILING!!!!!!!!! PROBABLY HE SAW IT ON MY EYES!....i replied : “well I have not lost any weight since last week…just wait I see when I take my T-shirt off and you know what I am talking about”………..he gave me this look!! LOL!! but I wanted to tell him….”stay away from me you ignorant *******”!! …He left and I remove my T and 5 minutes later he came back to talk some more and this time about how lean I was and to ask me about my diet!.....what an Idiot!

(Denotes Prgress)

1.HS High Row
a.90/side x 15 W-up
b.135/side x 15 w-up
c.180/side x 10 w-up
d.205/side x 5 w-up
e.235/side x 5 (+5 lbs)
f.235/side x 5 (+5 lbs)
g.235/side x 5 (+5 lbs)

2.DB Rows
a.150’s x 24 reps ( +4 reps)……my PR is 25 reps …I almost break it!! maybe next week!
b.160’s x 15 reps (+ 3 reps)
c.170’s x 12 reps (+3 reps)

3.Low Incline DB Press – DE-LOADING due to delt pain
a.100’s x 12
b.105’s x 5
c.105’s x 5
d.105’s x 5
e.105’s x 5
f.105’s x 5
g.105’s x 5

4.HS Incline Press – DE-loading
a.2pl/side x 15
b.2pl+25 side x 10
c.2pl+25 side x 10

5.Smith Machine Delt Press – DE-Loading
a.135 x 15
b.135 x 15
c.135 x 15

6.BB Bis Curls
a.105 x 10 reps
b.105 x 10 reps
c.105 x 10 reps

7.BB Tris Overhead Press
a.155 x 12
b.155 x 10
c.155 x 10

8.Cardio: 40 minutes – Slow intensity

**Freak** · 06-02-2009, 12:36 PM

Don't you love that! The masses are so gullible. Just because you don't stretch out your shirt you are "small" but when you are "small" is when you really look your best. Few people REALLY understand the entire concept of bb.

You are still moving huge weights man! Props! Just please don't get injured. I know you are smart.

BodyBuildingGod.0.4 · 06-02-2009, 02:45 PM

LOL. i hate people like that, in my opinion.... YOUR HUGE! and dont let any one try and tell you other wise.

Sucks to hear about your delt pain, i am going through the same pain right now, i had to take a full two weeks off. Completely killed my motivation, all i could ever think of was going to the gym and pumping

you should try and warm up with some rotator cuff excersizes before chest/ shoulders day. I found it really helped strengthen my tendons, now i can finally work my shoulders with little to no pain

Now i just need to get my chest mass!

Keep us posted Francisco!!

Thanks, Chris.

**mperk** · 06-02-2009, 05:38 PM

Yeah - what an a$$hole! he's jealous I'm sure.

Another amazing workout, dude - you are a beast and getting stronger all the time! - Those rows are just sick! That's like rowing your own body weight! hahahaha

BodyBuildingGod.0.4 · 06-02-2009, 10:18 PM

haha mperk, thats amazing how you noticed tht. very true, you are a beast, and i belive you will go far in this sport.!

Gorilla · 06-03-2009, 03:52 PM

as i promised pics
i have a looooot to cut :) pics are with bad quality :( but theres is noting to see anyway hahhah

francisco i love those guys u know why couse they know ur better bogger stronger and ****ing with u is the only thing they can do :)
u do the right thing taking the shirt off hahah

**fmoncas** · 06-04-2009, 02:36 PM

Quote:

Originally Posted by Freak

Don't you love that! The masses are so gullible. Just because you don't stretch out your shirt you are "small" but when you are "small" is when you really look your best. Few people REALLY understand the entire concept of bb.

You are still moving huge weights man! Props! Just please don't get injured. I know you are smart.

The common gym pedestrian are very ignorant about natural bodybuilding!....thanks for your concerns freak!! i am being very careful

**fmoncas** · 06-04-2009, 02:38 PM

Quote:

Originally Posted by BodyBuildingGod.0.4

LOL. i hate people like that, in my opinion.... YOUR HUGE! and dont let any one try and tell you other wise.

Sucks to hear about your delt pain, i am going through the same pain right now, i had to take a full two weeks off. Completely killed my motivation, all i could ever think of was going to the gym and pumping

you should try and warm up with some rotator cuff excersizes before chest/ shoulders day. I found it really helped strengthen my tendons, now i can finally work my shoulders with little to no pain

Now i just need to get my chest mass!

Keep us posted Francisco!!

Thanks, Chris.

sorry to hear about that injury bro! hope you get better soon

**fmoncas** · 06-04-2009, 02:39 PM

Quote:

Originally Posted by mperk

Yeah - what an a$$hole! he's jealous I'm sure.

Another amazing workout, dude - you are a beast and getting stronger all the time! - Those rows are just sick! That's like rowing your own body weight! hahahaha

jajaj yeah!

**fmoncas** · 06-04-2009, 02:40 PM

Quote:

Originally Posted by BodyBuildingGod.0.4

haha mperk, thats amazing how you noticed tht. very true, you are a beast, and i belive you will go far in this sport.!

thanks bro! we'll see

**fmoncas** · 06-04-2009, 02:40 PM

Quote:

Originally Posted by Gorilla

as i promised pics
i have a looooot to cut :) pics are with bad quality :( but theres is noting to see anyway hahhah

francisco i love those guys u know why couse they know ur better bogger stronger and ****ing with u is the only thing they can do :)
u do the right thing taking the shirt off hahah

looking like a beast!! large and intimidation for sho!!!!!!!

**fmoncas** · 06-04-2009, 02:45 PM

9 Weeks Out Pics -

I am just trying this photobucket thing!! let see if works...this pictures are from last sunday at 9 weeks out!...

Most Moscular 9 weeks out picture by fmoncas - Photobucket

Side Tris - 9weeks out picture by fmoncas - Photobucket

Abs - 9 weeks out picture by fmoncas - Photobucket

Later guys!! i am going to try to post my Workouts from this week! I am still very busy with all the training and my job! Feeling like a walking zombie today!...i am glad it is a carb up day but my body is in pain

**Zack** · 06-04-2009, 03:58 PM

damn dude... I've been following, but haven't posted here in a while, but seriously I've seen people compete where you are at 9 weeks out. You're definitely going to come into the competition completely shredded

**mperk** · 06-04-2009, 05:31 PM

Great showing bro! you are looking like that guy in the pages of my "Bodybuilding Anatomy" book - and he has no skin! hahahaha. The best shot is the ab shot - your quads are as wide as your shoulders! and the tear drop is sick....hmmm I wonder why they call it teardrop - LOL

Stay strong bro - keep focused! and don't for get to auto save every 15 mins... :-)

Cork · 06-04-2009, 10:14 PM

Quote:

Originally Posted by Zack

damn dude... I've been following, but haven't posted here in a while, but seriously I've seen people compete where you are at 9 weeks out. You're definitely going to come into the competition completely shredded

I'll be lucky if I can get to his 9 weeks out level in 1 more week, haha.

You look awesome man, I can't wait to see you compete again.

Bubbaloo · 06-04-2009, 11:10 PM

Quote:

Originally Posted by fmoncas

Hey BUBBALOO! nice to see you here in my corner of the world bro! Thanks for the kind comments! please feel free to come anytime bro and if i can help just ask bro

Now problem man you are an huge inspiration, good luck now that your a pro and everything

BodyBuildingGod.0.4 · 06-04-2009, 11:48 PM

Wow francisco, you are looking amazing, i know your gonna kill it this time for sure.

keep it up!

**Freak** · 06-05-2009, 01:42 AM

What bf are you at Francisco? You're looking great!

**fmoncas** · 06-07-2009, 12:38 PM

Quote:

Originally Posted by Zack

damn dude... I've been following, but haven't posted here in a while, but seriously I've seen people compete where you are at 9 weeks out. You're definitely going to come into the competition completely shredded

Thanks ZAck!

**fmoncas** · 06-07-2009, 12:39 PM

Quote:

Originally Posted by mperk

Great showing bro! you are looking like that guy in the pages of my "Bodybuilding Anatomy" book - and he has no skin! hahahaha. The best shot is the ab shot - your quads are as wide as your shoulders! and the tear drop is sick....hmmm I wonder why they call it teardrop - LOL

Stay strong bro - keep focused! and don't for get to auto save every 15 mins... :-)

Hey mike! LOL! thanks...i still have room for improving my conditioning! Still 8 more weeks to go! Later bro

**fmoncas** · 06-07-2009, 12:40 PM

Quote:

Originally Posted by Cork

I'll be lucky if I can get to his 9 weeks out level in 1 more week, haha.

You look awesome man, I can't wait to see you compete again.

Thanks for stoping by bro! thanks for the kind words...

**fmoncas** · 06-07-2009, 12:42 PM

Quote:

Originally Posted by Bubbaloo

Now problem man you are an huge inspiration, good luck now that your a pro and everything

thanks bro! ...it is a tough show! so i dont have any big expectations! but it will be a great experience

**fmoncas** · 06-07-2009, 12:43 PM

Quote:

Originally Posted by BodyBuildingGod.0.4

Wow francisco, you are looking amazing, i know your gonna kill it this time for sure.

keep it up!

i will do my best bro! but it is a very tough show! Last year winners were freaks of nature LOL...i am happy just to compete there

**fmoncas** · 06-07-2009, 12:44 PM

Quote:

Originally Posted by Freak

What bf are you at Francisco? You're looking great!

i dont know freak! i have not checked my bodyfat in months! I will try to get my calipers and get it done just for fun LOL!

**fmoncas** · 06-07-2009, 12:52 PM

Last TUESDAY : LOWER BODY

After another hectic week finally i have time to post some of my workouts from last week!

(** Denotes Progress from Previous Week)

1.Leg Press :
a.4 pl/side x 10
b.5pl/side x 10
c.6pl/side x 10
d.7pl/side x 10
e.8pl/side x 10
f.9pl/side x 12 (+2reps)
g.10pl/side x 12 (+2reps)
h.11pl/side x 10 (+1 rep)
i.12pl/side x 6 (+1 rep)

3.Walking DB Lunges
a.90’s x 20 steps ( +5 lbs)
b.90’s x 20steps ( +5 lbs)
c.90’s x 20 steps (+5 lbs)

4.DB SLDL
a.120’s x 5
b.130’s x 5
c.140’s x 5
d.150’s x 8 (+1rep)

5.Glute-Ham Raises
a.Bodyweight x 15 (**+3reps)
b.Bodyweight x 15 (**+3reps)
c.Bodyweight x 15 (**+3reps)

6.Standing Calf Raises
a.315 x 20
b.405 x 10
c.405 x 10

7.Seated Calf Raises
a.135 x 12
b.160 x 8
c.180 x 6

8.Cardio: 35 minutes – Slow intensity!

WEDNESDAY

HIIT :
10 min warm up
17 intervals
5 min cool down

**fmoncas** · 06-07-2009, 01:02 PM

THURDAY: BACK -cHEST

(Denotes progress from previous week)

1. Pull ups (Goal 140 reps) - (+10 reps)
a. Bodyweight x 10 x 14 sets

2. HS High Rows
a. 3 pl/side x 20 reps
b. 4pl/side x 15 reps
c. 4pl+10/side x 12 reps

3.Horizontal Unilateral Cable Rows
a. 3 sets x 15 reps

4. Rack Deadlifts - Pin at knee level
a. 225 x 25 reps
b. 275 x 20 reps
c. 315 x 20 reps
d. 365 x 15 reps

5. DB Floor Presses
a.90's x 12
b. 90's x 12
c. 90's x 12

6. Incline DB Press
a.90's x 15
b. 90's x 15
c. 90's x 12

7. HS Decline Chest Press
a. 2pl/side x 25 reps
b. 2pl/side x 25 reps
c. 2pl/side x 25 reps

8. Cable Flyes
a. 1 set to failure

Cardio: 45 min - Slow intensity

Friday

I DE-LOAD Legs...my legs were really sore and tired by friday from all the cardio and the training..

After i did 45 min of cardio slow intensity!

SATURDAY:

i had a great DElt-Arms Workout! i am feeling lazy to write it all but it was a good workout and the pump was insane LOL!

After i did HIIT...and i almost passed out! i was very tired..legs specially

10 min warm up
17 intervals
5 min cool down

Later guys

foundationfitness · 06-08-2009, 01:56 PM

Hey, I tried your chest routine. I had the craziest pump I have had in years. I think I might have unknowingly been over training. I appreciate the help.

**fmoncas** · 06-09-2009, 01:35 AM

Quote:

Originally Posted by foundationfitness

Hey, I tried your chest routine. I had the craziest pump I have had in years. I think I might have unknowingly been over training. I appreciate the help.

Awesome bro! i am glad you like it! ....you are very welcome! keep training hard

**fmoncas** · 06-09-2009, 01:37 AM

Upper Body

Despite the fact that i was trashed, tired and hungry i was able to get strenght to have a great workout...it took me more than 2 hours but i finished! i felt very good and proud of myself LOL!

1.HS High Row
a.90/side x 15 W-up
b.135/side x 15 w-up
c.180/side x 10 w-up
d.205/side x 5 w-up
e.235/side x 5
f.240/side x 5 (+5 lbs)
g.240/side x 5 (+5 lbs)

2.DB Rows
a.150’s x 10 Warm up
b.170’s x 10 reps
c.175’s x 10 reps
d. 180's x 8 reps - PR!!! can you believe it! **** i broke a PR! ...i am very happy with this!...i am rowing more than my bodyweight LOL!

3.Low Incline DB Press –
a.100’s x 5
b.105’s x 5
c.110’s x 5
d.115’s x 5
e.120’s x 4
f.125’s x 3
g.130’s x 3 (extra Set)

4.DB Decline Press
a.90's x 12
b.90's x 10
c.90's x 10

5.DB Overhead Press
a.90's x 5
b.95's x 5
c.100's x 5

6.BB Bis Curls- finally i am starting to load up my bis curls! no pain anymore
a.115 x 5 reps
b.125 x 5 reps
c.135 x 5 reps

7.BB close grip tris press
a.185 x 5
b.185 x 5
c.185 x 5

8.Cardio: 40 minutes – Slow intensity

**mperk** · 06-09-2009, 04:07 PM

Quote:

Originally Posted by fmoncas

Upper Body

d. 180's x 8 reps - PR!!! can you believe it! **** i broke a PR! ...i am very happy with this!...i am rowing more than my bodyweight LOL!

180's? Bastard! ;-) I just moved up to 100's - at this rate, I'll never catch up to you, bro!