[mperk]

Francisco - thanks a ton for explaining that - it is really interesting information and you have a great understanding of the whole physiological process (Hence your success!) I will be really intersted to see your transformation over the next week! - only 7 days! BTW will it be 100degrees in TX too to help you dry out? Hahahahaha

When do you shave? - You'll lose about 5 lbs right there! LOL I bet you gain 15 lbs the week after the contest!

Best wishes for the next week dude!

[stateofmind25]

When is your contest? I thought yours was the same day mine is (Aug 8th) but it sounds like yours is the 1st...can't wait to see that big medal around your neck bro!

[fmoncas]

Originally Posted by mperk

Francisco - thanks a ton for explaining that - it is really interesting information and you have a great understanding of the whole physiological process (Hence your success!) I will be really intersted to see your transformation over the next week! - only 7 days! BTW will it be 100degrees in TX too to help you dry out? Hahahahaha

When do you shave? - You'll lose about 5 lbs right there! LOL I bet you gain 15 lbs the week after the contest!

Best wishes for the next week dude!

you are very welcome michael!....concerning gaining 10- 15 after the show i have done it before and it is not funny LOL!...this time i will restore my metabolism first before going crazy with the carbs LOL!...however i will have a great!! BIG!! meal after the show...but sunday back on my diet! ...after a long diet the metabolism becomes very slow and if i eat like most people do after the contest what i am going to gain is a ton of fat

[fmoncas]

Originally Posted by stateofmind25

When is your contest? I thought yours was the same day mine is (Aug 8th) but it sounds like yours is the 1st...can't wait to see that big medal around your neck bro!

yes bro my contest is next saturday! so next sat i will be eating good stuff LOL!....thanks for the wishes! i will do my best,,,,but the competition will be very tough...i have heard that there are +16 pros aready ready for the battle

[PicManager]

Update Pics!

These pics were taken last sunday...i was 12 days out! I dont think i will be able to take more pictures until the show! Thanks for all the support guys

[stateofmind25]

geez man the more pics you put up, the more I'm amazed...are you going to shave before the show? I'm assuming so, but just curious...

[mperk]

Hey Dude - nice pics again! the definition you have achieved is just crazy! You can use one of those for your christmas card! Hahahahaha

Great attitude about the diet too - it would be a shame to add excess fat with muscle. Your body prolly wouldn't be able to process it that fast after being in super cut mode for so long. Good luck bud! BTW are you going to down a glass of orange juice or some other high sugar beverage before going on stage? I've seen that suggested and i imagine it must be an instant high after carb depletion.

[mikeh40+]

wow, dude insane,,,, even your beard is shredded,, lol.... good luck on stage, you`ve done a hell of a job yet again bro!!

[dapack]

man you look totally awesome. should just give you the trophy now and save everyone the trouble!!!!!

[Demon Knight]

Originally Posted by stateofmind25

geez man the more pics you put up, the more I'm amazed...are you going to shave before the show? I'm assuming so, but just curious...

Maybe you could do a Spartan/Greek god routine, it would be more realistic to keep the beard

[fmoncas]

Originally Posted by stateofmind25

geez man the more pics you put up, the more I'm amazed...are you going to shave before the show? I'm assuming so, but just curious...

Yeah!! i will shave for sho!!....but until next week

[fmoncas]

Originally Posted by mperk

Hey Dude - nice pics again! the definition you have achieved is just crazy! You can use one of those for your christmas card! Hahahahaha

Great attitude about the diet too - it would be a shame to add excess fat with muscle. Your body prolly wouldn't be able to process it that fast after being in super cut mode for so long. Good luck bud! BTW are you going to down a glass of orange juice or some other high sugar beverage before going on stage? I've seen that suggested and i imagine it must be an instant high after carb depletion.

Yeah michael...last season (2 years ago) after the show i ate like crazy!! good and healty foods but a lot! and i gained a lot of weight and power but fat too!....at that time i tought i was doing thigs right but i was wrong for sure! ...not this time! i will try a different approach...let see if this time i can get it right :)

On the other side i usually eat a candy right before going onstage

[fmoncas]

Originally Posted by mikeh40+

wow, dude insane,,,, even your beard is shredded,, lol.... good luck on stage, you`ve done a hell of a job yet again bro!!

thanks big mike!

Originally Posted by dapack

man you look totally awesome. should just give you the trophy now and save everyone the trouble!!!!!

LOL! thanks...

Originally Posted by Demon Knight

Maybe you could do a Spartan/Greek god routine, it would be more realistic to keep the beard

Great idea! but maybe next time LOL!...thanks bro

[fmoncas]

Thurday

Unfortunately I was forced to take the day off! …. After been on very low carbs the whole week and training hard i woke up feeling a little sick!..my throat was sore and my nose was running a little…I was also feeling like ****, I could barely walk because my legs were so sore from Tuesday leg training, All the cardio (2 time per day) and the intervals from Wednesday.! Anyway I went to bed as early as I could and took some medicines after talking to the coach about it. He recommended me to stay home..and because I am a obedient student ..That’s what I did LOL!

However I managed to get my first cardio session at 6am! At least I did something that day

Friday

Last day in Hell week LOL!...i woke up feeling better from my flu or whatever bug I got… but I was still feeling trashed and extremely hungry! I had a hard time going thru the day and working at the office! Probably one of the worse days that I have had during my diet, very hungry, very tired, I just wanted to take my car keys and go home! LOL!....

I forced myself to go to the gym early because I had still a lot to do….Again it was a painful workout but I took one set at a time, and one by one I made it until the end! Since I have been making constant progress with my numbers I decided that despite the fact that this was a very bad day…this day was not going to be the exception! I pushed myself really hard to make it happen! I felt like passing out a few time..but at the end of the workout I felt proud of myself.

This was my last heavy workout and I finish it strong!...next week is piece of cake! More carbs, lighter workouts, less cardio...!

1.Weighted Pull ups (Goal 120 reps) (+10)
a.25 attached x 10
b.25 attached x 10
c.25 attached x 10
d.25 attached x 10
e.25 attached x 10
f.25 attached x 10
g.25 attached x 10
h.25 attached x 10
i.25 attached x 10
j.25 attached x 10
k.25 attached x 10
l.25 attached x 10

2.HS High Row
a.4pl/side x 15 reps
b.4pl/side x 15 reps
c.4pl/side x 15 reps

3.Close Grip Seated Row
a.13 blocks x 20 (+5 reps)
b.14 blocks x 15 (+5reps)
c.16 blocks x 10 (+3)

4.T-Rows
a.2 pl x 10
b.3pl x 10

5.Rope Straight arm Pull Downs
a.3 sets x 15 reps

6.Weighted Dips (Goal 80 reps)
a.65 attached x 10
b.65 attached x 10
c.65 attached x 10
d.65 attached x 10
e.65 attached x 10
f.65 attached x 10
g.65 attached x 10
h.65 attached x 10

7.Incline BB Bech Press
a.185 x 15
b.185 x 12
c.185 x 9

8.HS Press – I was trashed and I couldn’t use more weight LOL! Tris, chest was on fire
a.2 pl x 10
b.2pl x 8
c.2pl x 6

9.Cable Flyes
a.1 set x 25 reps

10.Cardio: 45 minutes – Slow intensity

[aild54]

Man, you're looking insanely shredded! Look at your legs! I have a feeling you're going to show up and everybody will just leave once they see you. Your mental strength/toughness is inspirational, as well. There's a reason you're pro.

[dapack]

Questions, maybe I missed it. What is your height and current weight? You look pretty huge in the pics!!!

[Julio]

Fransisco i don't know what else to say, just that your the man. destroy it on stage bro. Dale con fuerza.

[fmoncas]

Thank you!

Sorry guys again for the mass email! I have a lot on my plate right now with my work, peak week, training and getting ready for my travel tomorrow. I want to thank each of you for your support during this preparation! Its been great to have you all here in my corner!....Well what can I say this journey is coming to an end in a few days. Whatever happen Saturday it is going to be all good….no pressure, no worries, I am very happy with my season so far…I turned pro, I was able to beat my previous conditioning from last time I competed a few years ago and I trained and dieted like never before (I never cheated in 8 months ) But the most important thing was the fact that I learned a ton about my body. I feel that I am a different and more improved bodybuilder and from here I will just keep moving forward to improve myself not only physically but mentally….become a better individual, husband and last but not least a better bodybuilder.

Expectations for the Show

I want to have fun, and enjoy my time in Indiana, meet good people, I know that some of you guys are expecting me to do well in this show but honestly it is very tough for a rookie like me to make such impression on the judges that they can place me high! Especially with well seasoned pros competing! I believe that this is a ladder and we all start from step one! Well I am there, ready to climb and to put up a fight but I am also realistic. I will do my best and then is up to the judges

After the show

I am also very excited about starting my offseason with a new plan to improve my weak points and keep making the sacrifices to make it possible…i have kept most of my strenght and once i start eating good things will happen LOL! On the other hand the goal is to stay lean and gain quality mass because i dont want to drop a ton of weght again next time LOL!


I am flying tomorrow and i will be back sunday so i dont know if i will have access to a computer...anyway see you in a few days!

[chrispghmuscle]

Good luck Francisco. I hope the BEST for you onstage...

No matter what happens, Your a Winner in my book..an I know a lot of other people's books to

Chris

[Demon Knight]

Originally Posted by chrispghmuscle

Good luck Francisco. I hope the BEST for you onstage...

No matter what happens, Your a Winner in my book..an I know a lot of other people's books to

Chris

Let's put it this way...

I come here for my motivation Fmoncas and if you ever do a photoshoot, count me in for buying a poster!

Best of luck!

[dapack]

best of luck, sure you will do great!!!!!!

[BodyBuildingGod.0.4]

good luck francisco.
i know your gonna kill it. you truly are a great source of inspiration.

Best of luck!

[cmart315]

Good luck bro! Give em everything you got!

[stalion]

buena suerte

[stateofmind25]

I'm jealous you get to load...I have another week to go! We ALL support you here (as it is very evident from all your views/responses) and we know you will do great! Looking forward to those first place pics bro!

[Freak]

Good luck man. You've done the best you can do and that's what matters!

[yegy3]

ive been reading ur logs and i just wanna say ur gunna own out there..goodluck

[Gorilla]

good luck man......i hope u get what u want :)

[Carty]

Good luck Francisco :)

[fmoncas]

A quick update guys!! I WON MY CLASS!!

I am back in town...but i am at work now! and i dont have to much time but will write a full update as soon as i can!...i have tons of pics and the video from the overall!

Anyway...it was a great show and i had an awesome experience...i went to this show just to get my feet wet and i ended up wining my weight class! it was awesome! I traveled all afternoon yesterday and i got home around 12 am very tired...i am still tired but also very happy about how the things turned out!

Well thanks to ALL i really really appreciate all the suport! thanks my friends...tons of pics are coming in from the weekend

Later

Francisco