fmoncas Natural Bodybuilding Training Log

**fmoncas** · 02-19-2007, 11:41 AM

What’s up everyone I am new here!! My name is Francisco and I have been a silent reader in many forums for many years. The reason I am finally posting here is because I need sometimes motivation and someone to talk about this sport. Sometimes my family and friends don’t understand why you do the things that you do. Why you are eating 7-8 times a day? Why you gain weight and then you lose weight? Why you talk bodybuilding and think bodybuilding 24-7 when you probably never going to succeed in the sport. Why you go and train after working 10 hours a day in the office? Well it is because I love what I do, is because the best time of the day is when I am training. Hopefully here I will find friends and people to talk about our experiences in training, nutrition and bodybuilding.

Well let me tell you a little about my self. I was very skinny when I was a kid....and many people picked on me when I was growing up. So I started training martial arts and lifting weights to become stronger and bigger..... that way I started in this sport. After 10 years of training and learning I am not skinny anymore but I have not fulfilled my goals. I want to compete some day!!!..and .i want to get bigger!!!...... but I am my own worst critic and I always see my self not good enough.

I will try to post some pics so I can get constructive criticism and opinions from people. I don’t have the best genetics and I am just trying to do the best that I can with what I have. I have been dieting for 7 weeks now. I am 207 lbs (I was 220 when I started the diet) 5’ 10” tall.

Hey Lanye.... you are an inspiration man you deserve all the respect. Thank you for share your knowledge with us.....Thank you all in advance for taking the time to read this

Francisco

**Freak** · 02-20-2007, 06:10 AM

Welcome to the dungeon Francisco! Nice intro post. I started tae kwon do and then transformed into bodybuilding as well. Are you cutting to compete or just to lower bf? See you around.

**fmoncas** · 02-20-2007, 09:36 AM

TheFreak, thank you man for your reply. I was dieting to enter my first competition; however I found out two weeks ago that the competition date had changed to march 3rd (I prepared my program to be ready on April) So now I am just dieting to get lean again before I start a new bulking cycle. There is another competition in May but I don’t know if I am going to compete because is not tested and just the big boys competes there. By the way I am working and living overseas (In Nicaragua) here they don’t have many competitions per year.

**Freak** · 02-20-2007, 09:57 AM

That's too bad about the competition date. You might want to go just to see what it is like and maybe meet some like-minded people.

**kenney** · 02-20-2007, 12:16 PM

awesome intro man...don't worry about your genetics, you will always have something that holds you back.a good work ethic and the dedication will ALWAYS overcome genetics

**Costanza** · 02-20-2007, 12:50 PM

Welcome to the board, bro! Like everyone above me has said, if you work it...it will come. Strict diet along with a proper workout routine will achieve your goals. Everyone's body is different. It will come easier to some than others, but if your mind is in it, you will achieve great success! Don't hesitate to seek advice or just motivation from any of us here at the Dungeon!

**fmoncas** · 02-20-2007, 03:39 PM

Thank you guys I really appreciate those words. I will try to post some pictures, my diet and my training as soon as I figure out how to do it. Please feel free to make any comments. Also I will try to show my progress during my cutting cycle.

Thank you again....i am glad to share my experiences in this site.

**Freak** · 02-20-2007, 03:43 PM

Click on "Go Advanced"
Click "Manage Attachments"
Click "Browse"
Find the file/pic and upload it

**fmoncas** · 02-20-2007, 06:01 PM

These pictures are from last December when I finished my bulking. I believe that i used the wrong bulking approach because I gained to much fat ( I was around 220lbs@ 14%bf) also i gained like 10lbs of muscle however I don think that I will ever go above 10% again.....I got bigger and stronger but now i realize that the more fat you put on the more fat you will have to lose risking your muscle mass in the process. Well I am learning from my mistakes!!!

your comments are welcome

**fmoncas** · 02-20-2007, 06:05 PM

this is another one from my legs.....

**Freak** · 02-21-2007, 02:23 AM

Will be nice to see the difference when you post single digit bf pictures. You have a great structure and overall mass.

And you have a nice set of legs and calves which is hard to find on most people. Keep up the good work!

**str8flexed** · 02-21-2007, 09:19 AM

that's a hell of a pair of wheels! welcome to the forum friend!

**fmoncas** · 02-21-2007, 09:21 AM

Thank you thefreak.....i am going to post some pictures as soon as i get lean enough to see the difference. Right now I am just trying to experiment a little with my diet and training to prevent muscle loss.

**fmoncas** · 02-21-2007, 10:31 AM

This is my body composition progress table. I have been monitoring my progress since I started my diet. .....in the first 5 weeks my body was actually burning the fat easily..... However since week 6 the fat loss decreased so I changed my diet approach in week 7 (instead of doing 1 high carb day and 2 lows I tried 1 high and 3 lows) It did not work!!!! I lost 1 pound of muscle Ouch!!! I think that my body needs more carbs to function properly and preserve lean mass............... for that reason this week I went back to 1 high and 2 lows but I will increase my cardio to see if I can speed up the fat-burning process. I am weighing my self every Saturday so let see what happen.

TheFreak ..........let me know if you have any comments.........i need to find a way to burn fat and keep my muscle mass................i will also post my diet later today.

**fmoncas** · 02-21-2007, 10:48 AM

Quote:

Originally Posted by str8flexed

that's a hell of a pair of wheels! welcome to the forum friend!

Thank you layne

Coming from you layne... its an honor to read those words!!!!! I have been following your progress since you started writing in bodybuilding.com and all I can say is that I have learned a lot... thanks to your articles and dedication,,,you are truly a role model!!

My legs are not that big I think is the picture or something but thanks man!!

**Freak** · 02-21-2007, 11:20 AM

You are very organized Francisco. I'm sure you keep track of your diet as well. When you get time, post it and we can see if there is anything to improve.

**fmoncas** · 02-22-2007, 09:39 AM

Sorry.....i did not have time yesterday to post my diet but here it is. “ Remember to zoom the image so you guys can read the numbers” . I am using this time a Carb-Rotation method to get lean...however, it is the first time I am doing this so I am experimenting a little bit with my carbs. In the attachment you will find 2 diets (Low carb days and High carb days) I am cycling my carbs in the following fashion: 1 high-cabs day and then 2 Low-carb days.

Your comments will be appreciated..........thanks

**fmoncas** · 02-22-2007, 09:58 AM

This is also my supplement plan

1. Wake up: Fat Burner (2 pills)

2. Breakfast : Multivitamns, 1000mg Vit C, Fish Oil 2 grams

3. Midmorning: BCAA ( 15 grams ) Liquid form

4. Luch: 1000mg Vit C, Fish oil 2 grams

5. Mid-afternoon: BCAA (15 grams)

6. 30 min before workout: Fat-burner (2 pills)

7. During Workout: Creatine + carbs product

8. During Cardio: BCAA (15 grams)

9. 30-45 min after workout: Protein shake

10. Dinner: Vit C, Fish oil 2 Grams

Also i take 2 more protein shakes during the day (see my diet plan)

thank you for reading

**Freak** · 02-22-2007, 10:57 AM

Sorry man not really sure what to tell ya. Are you drinking plenty of water? Both days you are getting plenty of protein.

**str8flexed** · 02-22-2007, 11:03 AM

entirely too much vitamin C. If you take too much it actually has opposite effects of what you want

**fmoncas** · 02-22-2007, 11:52 AM

Quote:

Originally Posted by thefreak350

Sorry man not really sure what to tell ya. Are you drinking plenty of water? Both days you are getting plenty of protein.

Thefreak thanks for replying..................To answer you question I only drink water (no coke, no juice,) just water.........i am drinking 3 -1.5 Liter bottles per day plus the water I drink during breakfast, luch and dinner (usually between 8-12 oz) I believe that this is around 1 gallon per day. Do you think this is enough water??? Or should I decrease or increase.

Also I have another concern....Maybe Layne can help me out in this one...................ok.. I am taking Xtend with my water and drink it during the day.......so if you mix something with your water (in this case BCAA) is the same than drinking water by itself or should I discount that as water consumption? (I know.. this question sound stupid but really I don’t know)

thanks

**fmoncas** · 02-22-2007, 12:09 PM

Quote:

Originally Posted by str8flexed

entirely too much vitamin C. If you take too much it actually has opposite effects of what you want

Thank you layne for the tip...................Do you think that I should cut my vitamin C consumption by half. (1500 mg/day) or still is too much?

**Freak** · 02-22-2007, 01:22 PM

Layne is correct on vit. C. If you take excess it can become a pro-oxidant instead of an anti-oxidant. So instead of defending against free radicals you are creating them.

The RDA for men is: 90/mg per day and the upper level is: 2000mg/day. I keep it under 2000mg/day. 1 gallon should be enough. Most water comes from food.

**fmoncas** · 02-22-2007, 03:21 PM

Good info thefreak....thanks. I will take 500mg 3 times/day (breakfast, lunch and dinner)

**fmoncas** · 02-23-2007, 09:48 AM

Ok Guys I am going to post my training split this time....as usual your comments are welcome

Day 1: Chest, Side Delts and Tris
Chest: 3-4 exercises
Delts : 2 Exercises
Tris: 1 Exercise
30min Cardio if needed

Day 2: Back, Rear Delt, and Bis
Chest: 3-4 exercises
Delts : 2 Exercises
Bis: 1 Exercise
30min Cardio if needed

Day 3: Calves, Abs (Cardio) (ACTIVE REST DAY)

Day 4: Quads and Hams
Quads: 3-4 Exercises
Hams: 2 Exercises

Day 5: REPEAT DAY 1

DAY 6: COMPLETE REST DAY

DAY 7: REPEAT DAY 2

I just do 1 exercise for my tris and bis because my arms are a strong point in my physique and also because they get a lot of stimuli from heavy presses and rows.

**fmoncas** · 02-23-2007, 10:27 AM

i am trying to change my workouts very often so my body doesn’t adapt to the same exercises. This is the CHEST workout that I did this week:

CHEST, SIDE DELTS, TRIS

CHEST:
1.Incline Barbell Bench press (Heavy Lifting)
Sets: 5
Special Technique: None
Tempo: None

2.Gironda Dips (probably the most effective Dips I have tried) I like them a lot
Sets: 5
Special Technique: Eccentric (Very Slow)Concentric (Lift Explosively)
Tempo: 501

3.Flat Dumbell Press
Sets: 3
Special Technique: Double Contraction at the bottom
Tempo: None

SIDE DELTS:
4.Wide Up-rigth Rows
Sets: 3
Special Technique: Hold Contraction for 2 seconds
Tempo: None

5.Cable Side Laterals
Sets: 3
Special Technique: Hold Contraction 2 seconds
Tempo: None

TRIS:
6.Seated overhead half presses
Sets: 3
Special Technique: Concentric 1sec , Eccentric 2 sec
Tempo: 201

**fmoncas** · 02-23-2007, 10:57 AM

This is the BACK workout that I did yesterday............i am Sore!!!!!

BACK, REAR DELTS, BIS

BACK:
1.BARBELL ROWS/DORIAN STYLE (Heavy Lifting)
Sets: 5
Special Technique: None
Tempo: None

2.NEUTRAL GRIP CHIN-UPS
Sets: 5
Special Technique: Hold Contraction
Tempo: 121

3.STRAIGHT ARM PULL-DOWN (SUPERSET A1)
Sets: 3
Special Technique: 3 secs concentric, no pause, 3 sec eccentric
Tempo: 303

4.ROPE LAT PULL-DOWN (SUPERSET A2)
Sets: 3
Special Technique: Hold Contraction 2 secs
Tempo: 121

5.SEATED ROPE ROWING (TORSO BENT FOWARD)
Sets: 3
Special Technique: Concentric (explosive) Eccentric (3 sec)
Tempo: 103

REAR DELTS:

6.BENT OVER LATERAL RAISES
Sets: 4
Special Technique: None
Tempo: None
BIS:

7.DUMBELL HAMMER CURLS
Sets: 4
Special Technique: None
Tempo: none

**fmoncas** · 02-23-2007, 11:23 AM

This is my Leg Workout for TODAY......i use this workout every other workout (one day I do heavy lifting...squats, romanian deads etc. and in the fallowing workout I do this one.

QUADS & HAMS (Specialization Workout)

VASTUS LATERALIS: (superset)

1.CLOSE STANCE FRONT SQUATS (SUPERSET A1)
Sets: 3
Special Technique: None
Tempo: 202
2.LEG EXTENSION/FEET POINTING TO THE INSIDE (SUPERSET A2)
Sets: 3
Special Technique: Hold Contraction
Tempo: 121

VASTUS MEDIALIS: (Superset)

3.LEG PRESS / FROG STANCE (SUPERSET B1)
Sets: 3
Special Technique: None
Tempo: 202
4.BULGARIAN SQUATS (SUPERSET B2)
Sets: 3
Special Technique: None
Tempo: None

RECTUS FEMORIS AND ADDUCTORS: (Superset)

5.SYSSY SQUATS (SUPERSET C1)
Sets: 3
Special Technique: None
Tempo: 202
6.ADDUCTION MACHINE (SUPERSET C2)
Sets: 3
Special Technique: None
Tempo: None

HAMSTRINGS: (Superset)

7.ROMANIAN DEADS (SUPERSET D1)
Sets: 3
Special Technique: None
Tempo: 202
8.SEATED LEG CURLS (SUPERSET D2)
Sets: 3
Special Technique: None
Tempo: None

THANKS AGAIN FOR READING............

**Freak** · 02-23-2007, 03:02 PM

I are without a doubt the most organized person here!! I like how you organized by area of leg.

How is tempo measured?

**fmoncas** · 02-23-2007, 04:45 PM

Quote:

Originally Posted by thefreak350

I are without a doubt the most organized person here!! I like how you organized by area of leg.

How is tempo measured?

Thank you theFreak!!!!!

Tempo is measured in seconds .....For example if you have 301 tempo:

1. The first number means time in seconds that you have to lower the weight. (The eccentric or negative portion of the movement)
2. The second number is the time in seconds that you have to pause in the stretched or bottom position
3. And the last number means the time in seconds that you have to raise the weight (the actual lifting part)

So the example 303 means that you have to lower the weight in 3 seconds, no pause at the bottom and then lift it back in 1 second.

On the other hand you should try my leg workout ......the pump in your legs will be INSANE!!!!! Let me know if you do it......