BodyBuilding & Fitness

DavidGONZALEZ

  • Birth Place: Chicago, IL
  • Birth Date: July 23, 1979
  • Height: 5’8 ½"
  • Contest Weight: 155-57 lbs
  • Current Residence: Chicago, IL
  • Occupation: IFBB PRO,
    Sales Operations Supervisor

Check Out David Gonzalez's Advanced Abs workout video!

Interview with David Gonzales

David’s Photo Gallery

David’s Bio

  • Favorite Body part(s) to train: Back & Legs
  • Favorite Exercise(s): Hammer Strength rows, Bent over T-bar rows, Squats, and Stiff legged dead-lifts
  • Favorite Cheat food(s): Pizza, Cheesy Italian beef w/Giardiniera, Ice Cream (Chocolate Chip Cookie Dough), Cake
  • Favorite TV show(s): Boardwalk Empire, Walking Dead, Game of Thrones, Family Guy, American Dad, Most of the shows on History Channel (Ancient Aliens, Pawn Stars, Live After People, etc), WWE Raw/Smackdown
  • Favorite Movie(s): Pulp Fiction, Dark Knight series, Gladiator, Goodfellas, Casino, The Departed, Faster, Taken, Man on Fire, Old School, Wedding Crashers
  • Favorite Actor(s) or Actress(s):Denzel Washington, Liam Neeson, Quentin Tarantino, Robert Downey Jr., Robert De Niro, Al Pacino, Vince Vaughn
  • Favorite Musician(s): Kanye West, Jay-Z, Usher, Akon, Eminem, David Guetta, Tiesto, Drake, Fall Out Boy, Flo Rida, Pitbull, Green Day, Lincoln Park, Nirvana
  • Favorite Sport(s)- Excluding Bodybuilding: Basketball, Football, MMA
  • Favorite Sports Team: Bulls, Bears
  • Favorite Music to train to: Rock and Hip Hop… Depends on workout and mood
  • Hobbies: Bodybuilding, Reading up on Fitness, Drawing, Traveling, Any Outdoor Activities
  • Pets: No Pets
  • When did you start training?: I first lifted weights back in high school when I was involved in track and field. I really didn’t get serious and disciplined until college then, when it became an everyday part of my life.
  • What is your Motivation to compete, stay in shape?:I always aim to improve, never settling, or taking things for granted. It’s what pushes me to take it to the next level, and looking to be better than I was before, self-competition. More importantly, having the ability to motivate, or inspire others, which is a reward and blessing in its own right.
  • What goals do you have outside of bodybuilding?: Continue self-improvement mentally, physically, and spiritually while inspiring others along the way.
  • What advice would you give to beginners?: Continue to test and push yourself. Be patient and don’t expect overnight changes. Research, read, and reach out to others, there’s so much knowledge regarding fitness. Just remember that results to vary, so if one exercise or diet works for one person, may not work for you. Pick and choose wisely based off the way your body responds.

Competition History

  • 2011 NPC Midwest Ironman: 1st Short Class - Overall Winner
  • 2012 Arnold Amateur: 5th in Men's Short
  • 2012 Wings of Strength Chicago Pro-Am Extravaganza: 1st Short Class, Overall Winner
  • 2012 USA Bodybuilding Championships: 3rd B Class
  • 2012 IFBB North American Championships: 1st A Class (Earned Pro Card)
  • 2012 Houston Pro: 9th (Pro Debut)

Training

  • Monday:

    BACK:
    Hammer strength iso lateral rows – 2 warm up sets of 14 reps, 4 sets of 10, 10, 8, 8
    Hammer strength iso lateral low rows, 4 sets of 12, 12, 10, 10
    Bent over T-bar rows – 4 sets of 10, 10, 8, 8
    Seated under grip T-bar rows – 4 sets of 10, 10, 8, 8
    Lat pull downs – 4 sets of 10

    CHEST:
    Incline bench press – 2 warm up sets of 12 reps, 4 sets of 10, 10, 8, 8
    Incline hammer strength press – 4 sets of 10, 10, 8, 8
    Incline dumbbell flies – 4 sets of 10
    Flat bench press super setted with dumbbell flies – 4 sets of 10 for bench press and 4 sets of 12, 12, 10, 10 with dumbbell flies

  • Tuesday:

    CARDIO: (30min)

    ABS: (see ab routine video above)

  • Wednesday:

    BICEPS:
    Alternating dumbbell curls – 2 warm up sets of 15 reps on each arm, 4 sets of 10, 8, 8, 6 on each arm
    Preacher curl – 4 sets of 12, 10, 10, 8
    Alternating dumbbell hammer curl – 4 sets of 12, 10, 10, 10 reps on each arm
    EZ bar cable curls – 4 sets of 15, 12, 10, 10.

    TRICEPS:
    Cable rope tricep extension – 2 warm sets of 15, 4 sets of 12, 12, 10, 10
    Cable bent-over tricep extension w/rope super setted with EZ bar cable reverse grip tricep extensions – 4 sets of 12, 12, 10, 10 with rope
    4 sets of 15 with EZ bar; Seated tricep dips – 5 sets of 15, 15, 12, 12, 10 (on 5th set, drop weight to the weight of the previous set, and continue to dip until failure and continuing to drop weight off the previous set until I’m back down to original starting weight)
    Seated dumbbell overhead tricep extension – 4 sets of 12, 12, 10, 10.

  • Thursday:

    CARDIO: (30min)

    ABS: (see ab routine video above)


  • Friday:

    SHOULDERS: Shoulder press 2 warm up sets of 12 reps, 4 sets of 10, 10, 8, 8
    Wide grip upright rows – 4 sets of 12, 12, 10, 10
    Single arm dumbbell lateral raises super setted with dumbbell lateral raises with both arms – 4 sets of 12, 12, 10, 10 with single arm dumbbell lateral raise
    4 sets of 15 for double arm lateral raises with lower weight
    Rear delt fly – 4 sets of 10, Shrugs – 5 sets of 15 (on 5th set, drop weight to the weight of the previous set and continue to shrug until failure and continuing to drop weight off the previous set until I’m back down to original starting weight).

  • Saturday:

    Rest

  • Sunday:

    LEGS:
    Leg Extensions – 2 warm up sets of 20 reps, 4 sets of 12, 12, 10, 10
    Lying leg curls (iso one leg at time) – 4 sets of 10, 10, 8, 8 (on 4th set, drop weight to original start weight and leg curl with both legs until exhaustion
    Leg Press or Squats – 5 sets of 12, 12, 10, 8
    Seated leg curls – 4 sets of 12, 12, 10, 10
    Walking lunges – 4 sets of laps ( 1 lap is walking the distance of the gym back and forth 3 times).

Competition Workout: Increase cardio to two times per day on rest days. Split up back and chest to separate training days. Add abs to every other training day.

David’s Diet at a Glance

  • Meal 1:

    1 cup of oatmeal with Lean Body® MRP protein shake

  • Meal 2:

    Lean Body® MRP protein shake protein shake or 7-8 hardboiled eggs

  • Meal 3:

    8oz grilled chicken breast with 1 cup of brown rice

  • Meal 4:

    8oz salmon or 8oz of ground sirloin or 8oz grilled chicken breast with 1 cup of brown rice

  • Meal 5:

    8oz of ground sirloin or 8oz grilled chicken breast or 8oz salmon with 1 cup of brown rice PLUS a green salad with lemon as dressing

  • Meal 6:

    PROV 60® Protein Shake

  • Sample Competition Daily Menu:

    Meal 1: 1 scoop whey, 1 cup egg beaters, ¾ cup cream of rice
    Meal 2: 8 oz steak 8 oz potato
    Meal 3: 3 scoops whey 1 bagel
    Meal 4: 8 oz chicken & vegetables
    Meal 5: 8 oz fish, 6 oz potato
    Meal 6: 8 oz steak or 10 oz fish

  • SUPPLEMENTS LIST: Lean Body® MRP shakes, ProV 60® , Super Charge!® – 1 scoop taken before workout , PowerCarb – 2 scoops consumed during workout, HICA Max – 3 tablets after workout, A2- Pump, BA-Endurance, C2-Strength Before Workouts

David’s Favorite Labrada Supplements

HICA-MAX™

Muscle Growth Stimulator

LEAN BODY®

Hi-Protein MRP

PROV 60®

Protein Blend

BCAA-POWER™

100% BCAA

C2-STRENGTH

100% Creatine Ethyl Ester HCl

A2-PUMP™

100% Arginine
Ethyl Ester HCl

SUPERCHARGE!®
N.O. Xtreme

Pre-workout Drink Mix

POWER CARB™

Game-Time
Performance Fuel

BA-ENDURANCE™

100% Beta-Alanine

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