Francisco Montealegre - Genomyx Sponsored Athelete

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  1. Quote Originally Posted by JakeVendetta View Post
    Arms are looking sick already. I love the beaver shirt.
    Quote Originally Posted by Smitty77 View Post
    vascularity is insane!
    Thanks guys.


  2. LEG POWER (Yesterday)

    I managed to survive the low carb day yesterday + legs + 2 cardio sessions (am/pm) Today it is gonna be easier because i only need to workout my calves + High Hintensity Cardio and thats it......and tomorrow is a high carb day and i cant wait LOL!

    1. ROMANIAN DEADS
    135 x 20
    185 x 15
    225 x 5
    275 x 5
    315 x 5
    345 x 5
    365 x 5
    385 x 5
    405 x 5

    2. MACHINE SQUATS
    2pl side x 5
    3pl side x 5
    4pl side x 5
    5pl side x 5
    5pl side x 5
    5pl side x 5

    3. BB LUNGES
    135 x 10 steps total
    185 x 10 steps total
    205 x 10 steps total
    225 x 10 steps total

    4. SEATED HAM CURLS
    Whole stack x 15 reps
    Whole stack x 15 reps
    Whole stack x 15 reps

    5. ADDUCTION MACHINE
    200 x 12
    200 x 12
    200 x 12

    CARDIO: 40 MIN AM / 40 MIN PM
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  3. AM Workout is done! I felt like passing out for the first half of the workout..somehow i felt much better the other half and i pushed hard to finish it....at the end i went to do 40 min on the threadmill

    AM BACK + CARDIO

    1. CLOSE GRIP PULLDOWNS
    100 x 15
    150 x 15
    180 x 15
    200 x 12
    200 x 12

    2. HS HIGH ROW ( EXPLOSIVE POSITIVE/SLOW NEG)
    3pl/side x 15
    4pl/side x 15
    4.5 plates/side x 10
    4.5 plates/side x 10
    4.5 plates/side x 10

    3. DB ROWS ( 1sec Contraction)
    120's x 15
    120's x 15
    120's x 15

    4. SEATED CABLE ROWS (1 Sec Contraction)
    180 x 12
    180 x 12
    180 x 12

    5. STRAIGHT ARM PULL DOWNS
    3 sets x failure

    6. CARDIO 40 MINUTES

    CHAnges to the the diet were made last saturday and my body didnt like the idea to have less food available and its trying to make me back off but I wont

  4. PM WORKOUT (LAST NIGHT)

    I hit the gym last night again for my second workout but i was not feeling it...so i did my best to finish it. I felt tired and very hungry but i managed to get it done..not very proud about my performance but some days will suck specially now in the last stages of my diet

    1. DB INCLINE PRESSES
    90's x 15
    100's x 10
    100's x 10
    100's x 10

    2. HS HORIZ BENCH PRESS
    2 plates/side x 15
    2.5 pl/side x 12
    2.5 pl/side x 10
    2.5 pl/side x 10

    3. FLY MACHINE
    180 x 15
    180 x 15
    180 x 15

    4. DIPS
    2 Sets x 15-20

    5. CARDIO : 40 min

  5. Little update! I have been feeling crapy lately LOl! i really need to eat something...well only 3 more weeks and its done for me. I have been pushing so hard at the gym that i need a break...but not yet...yesterday i had to stop my workout short because i pulled my upper quad a little...so i decided to stop and live to lift another day

    this is what i was able to do...

    1. Romanian Deads
    135x20
    185x10
    225x10
    245x10
    275x10
    295x10
    315x10
    315x10

    2.Leg Press

    4pl/side x 10
    5pl/side x 10
    6pl/side x 10
    7pl/side x 10
    8pl/side x 10
    9pl/side x 10
    10pl/side x 10

    3. BB Lunges
    135 x 36 reps...this is where i felt the pain in my upper quad. So i stopped the set right there...i cant afford an injury

    4. Seated Leg Curl
    3 sets x 15 - heavy enough to feel it but making sure my quad feels good

    5. Adductor machine
    3 sets x 15

    6. Cardio: 40 min - right quad felt a little sore

    I am feeling better today after icing the quad last night...i will be ready to hit legs hard again tuesday....as for today i need to find a way to compensate from yesterday and push harder
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  6. Legs are looking sick bro. Yeah good idea to back off when you felt a little pain. Like you said recover to hit quads another day then being benched by a serious injury. Lol 3 more weeks seems like ever especially when you body is working against you. Stay strong brother. You got this.

  7. Quote Originally Posted by GENOMYX View Post
    Legs are looking sick bro. Yeah good idea to back off when you felt a little pain. Like you said recover to hit quads another day then being benched by a serious injury. Lol 3 more weeks seems like ever especially when you body is working against you. Stay strong brother. You got this.
    Thanks a lot my friend! Def 3 weeks will feel like an eternity specially because i am feeling hungry all the time LOL!...Last few weeks are always tough...Last night i was watching the UFC fight at Buffalo Wild wings and i was feeling tired and so hungry that i had to leave before the last fight finished to come home and eat ...Tilapia + brocolli LOL!...my wife had some wings and the smell was driving me crazy!! LOL!....

  8. you guys all look GREAt!!!!!!!!!!!!!!!!!!!!!

  9. That last fight wasnt too special. BJ kept getting taken down, and nothing too spectacular. I keep hearinf all this talk about tilapia. I soon will be trying it. I eat alot of canned tuna(albacore). Its cheap and convienent.

    RECOVERBRO



  10. Quote Originally Posted by AmyFetzer View Post
    you guys all look GREAt!!!!!!!!!!!!!!!!!!!!!
    Thanks for stoping by Amy!

  11. Quote Originally Posted by JoHNnyNuTZ View Post
    That last fight wasnt too special. BJ kept getting taken down, and nothing too spectacular. I keep hearinf all this talk about tilapia. I soon will be trying it. I eat alot of canned tuna(albacore). Its cheap and convienent.
    Yeah Johny..that fight was not what i was expecting and on top of that i was sooooooo hungry...that i couldnt stop looking at everybody's food LOL!...Hey tilapia is great...low fat content/high in protein and tastes great...it cooks pretty fast so you need to use medium temp while doing it...and you will get a moist interior with an almost crunchy ext....righg now i only use garlic powder to season it and then i add mustard when its done

  12. Update:

    Yesterday i trashed my DElts and Arms...great workout!

    I think is time for some full body update pics...Today i am 3 weeks out and i only have 2 more weeks to really push my self..because the last week its easier...more carbs and less exercise...

    On the other hand today i have scheduled High intensity cardio + calves..however my legs are feeling like rubber bands but i will find a way to get it done.
    Attached Images Attached Images     

  13. Crazy man , crazy. Good shots. Hey BTW, I tried your delt triset today at the end of my legs just to try and hit my shoulders twice a week. OUCH!!!!!!!! didnt have to use much weight at all. At first I was like this isnt too bad after a few though...Wow. Not sure if I liked that pump. It hurt!!!!

    RECOVERBRO



  14. Quote Originally Posted by JoHNnyNuTZ View Post
    Crazy man , crazy. Good shots. Hey BTW, I tried your delt triset today at the end of my legs just to try and hit my shoulders twice a week. OUCH!!!!!!!! didnt have to use much weight at all. At first I was like this isnt too bad after a few though...Wow. Not sure if I liked that pump. It hurt!!!!
    Thanks for the ongoing support Johny! i appreciate it.....On the other hand i am glad you give my Delt triset a go! Yeah bro i dont use alot of weight either...normally 35's-40's dumbells and i end up with my delts trashed and looking like cannon balls LOL!.....One more thing...Do the triset after and heavy Overhead press exe (DB overhead Press or Military prees 3 sets x 5) and that is one killer delt workout....just try it and have ready your ice pack once you get home

  15. I Hit Legs POWER Last night and my injured quad was ready so i pushed as hard as i could however i didnt do any lunges just to be safe. I replaced lunges for BB step ups and they worked just fine.

    ROMANIAN DEADS
    135 X 20
    185 X 15
    225 X 10
    275 X 5
    295 X 5
    315 X 5
    350 X 5
    375 X 5
    395 X 5 I was tempted to hit 405 but i decided to stop there.! I have to be very careful right now and pay attention to any little pain or sign about how i am feeling. Being so depleted and trying to pull 2.3 times my own bodyweight didnt feel really smart specially because it will only take one second to lose my form and get injured.

    LEG PRESSES
    5 pl/side x 10
    6 pl/side x 10
    7 pl/side x 10
    8 pl/side x 10
    9 pl/side x 10
    10 pl/side x 10

    BB STEP UPS
    135 x 20
    185 x 20
    205 x 20
    225 x 20

    GLUTE HAM RAISES
    BW x 8
    BW x 8

    SEATED LEG CURLS
    3 sets x 15 reps

    LYING LEG CURLS
    3 Sets x 15

    ADDUCTOR MACHINE
    3 sets x 20 reps

    CARDIO: 30 min am / 30 Min Pm

  16. Yesterday as usual i was feeling pretty depleted and drained...it was my 3rd low carb day and i had Calves + HIIT scheduled. I had a Decent Calf Workout nothing like i used to do a couple of months ago and it pissed me off but what can i do...i am running on low fuel...I hate the last 2-3 weeks before a show!...Anyway I started with HIIT wondering how i was going to pull it off...i decided not to think about it and eventually the adrenaline kicked in and after i finished my 15th interval i told to myself What the heck...Let’s keep going...till i collapse LOL!...someway somehow i managed to hit 30 intervals total! When I step off the machine my legs were shaking but i was feeling really good about my workout

    Pain is momentary but the satisfaction after reaching a goal last 4eva

  17. Awesome bro, you have tremendous conditioning, and your a lucky athlete to be sponsored by such a great company.
    Gause institute member

    Need2slin designer.Product designer/ N2BM admin.

  18. Quote Originally Posted by russianstar View Post
    Awesome bro, you have tremendous conditioning, and your a lucky athlete to be sponsored by such a great company.
    First of all thanks for stoping by my friend...i really appreciate the kind comments about my conditioning...i am NOT a big guy in any way... so my conditioning and my symetry are my strenghts. Getting ultra shredded is the only way i have a chance to beat the big boys LOL!....

    Also yes i feel very fortunate to be with the Genomyx family now and i will give my best shot to represent the company according to their principles and high standards

  19. Update:

    Feeling tired and with lack of energy seems to be something normal nowadays...did i mention how i hate the last 3-2 weeks before a show LOL!..Yesterday i did Back/Chest but i dont feel like typing my workout..this is how I tired i feel right now...i dont even feel seating infront of the computer

    Most people dont realize how hard this is...at this point specially when trying to push your body to unknown limits of bodyfat levels...my body is fighting back hard and i am trying to push it harder the other way.....But i wont let him take over...we are going to do it my way!!!!!:

    Today i have legs + cardio! It is going to be really tough mentally because my body dont want do lift heavy anymore to avoid wasting xtra energy and is making me feel like Sh!!T...but i cant be broken that easily! So it going to be my way or i will pass out....

    A little over 2 weeks out and i will beat this prep once again...i will raise my own standards as far as conditioning and keep the bar higher just to be pushed a liltle higher next year...thats the way it is! NO Easy way out...just hard work, the natural way

  20. Dude Glutes are looking ripped. 2 weeks out to. Amaizing. Your going to dominate.

    Team Genomyx

  21. Quote Originally Posted by GENOMYX View Post
    Dude Glutes are looking ripped. 2 weeks out to. Amaizing. Your going to dominate.

    Team Genomyx
    Thanks my friend...I appreciate it the support...I am ready for war and thats for sho! LOL!...Time to Represent the TEAM!!

  22. Another Leg day in the Books!

    I was happy that at 2 weeks out and with this low bodyfat i was able to push 1000 lbs on the leg press x 8 deep reps...that for sho made me feel better.

    1. ROMANIAN DEADS
    135x20
    185x15
    225x10
    275x10
    295x10
    315x10
    315x10

    2. LEG PRESS
    5 pl/side x 10
    6 pl/side x 10
    7 pl/side x 10
    8 pl/side x 10
    9 pl/side x 10
    10 pl/side x 10
    11 pl + 10 /side x 8

    3. Hack Squats
    2pl /side x 15
    3pl/side x 10
    3.5 pl/side x 10

    4. Lying ham curl -Ham Finisher super set (1 leg up/ 2 Up 1Down / 2 Leg up
    85 x 12 + 12 + 12
    85 x 12 + 12 + 12
    85 x 12 + 12 + 12

    5. Seated Leg Curls + Leg Extensions superset
    180 x 15 + 15
    180 x 15 + 15
    180 x 15 + 15

    6. Adductor machine
    200 x 20
    200 x 20
    200 x 20

    7. CARDIO : 30 min AM / 40 Min PM

  23. ARMs & DELTS (Yesterday)

    Good Workout...I am very satisfied with the fact that i turned my arms workout 360 deg. from heavy lifting to a lighter/higher volume approach.

    I am not going to post all my numbers just the exercises and techniques that i used yesteday during the workout.

    1. HS DELT PRESS - Drop sets
    4 sets x 10 x 10 x 10

    2. DELT TRI-SET - 15 side raises + 15 front raises + 15 presse
    3 sets x 15 x 15 x 15

    3. REAR DELT MACHINE
    3 sets x 12-15

    4. REAR DELT CABLE Pulls
    3 sets x 12-12

    5. Z-BAR BIS CURLS
    3 Sets x 15-20

    6. Z-BAR "One Arm" PREACHER CURLS
    3 Sets x 12

    7. CABLE HAMMER CURLS
    3 Sets x 15

    8. WEIGHTED DIPS
    3 Sets x 15

    9. BB OVERHEAD TRIS PRESSES
    3 Sets x 15

    10. CABLE TRIS PRESS DOWNS
    3 Sets x 15

    11. CARDIO : 40 min

  24. Last night i had Scheduled High Intensity Interval Training for 35 min (5 min warm up/15 intervals/15 minutes cool down. Legs felt like if they weighted 100 lbs each from all the cardio + leg workouts that i have been doing...pretty much i have been beating my legs down without breaks for weeks...but yesterday was not the day to let them rest either...SO I DECIDED TO PUSH TO THE LIMIT AND I GOT 30 INTERVALS DONE with only two more weeks to go i need to keep pushing and finish strong! i will have time to rest once the show is over.

    This coming week will be the hardest and toughest of them all...its time to depleate carbs in other words i will be on a low carb all week starting tomorrow. Next one is easier..its peak week and i will eat more carbs to fill out and i wont be working out too hard either.

    Finally a couple of shots from two weeks out once i got back home from cardio
    Attached Images Attached Images    

  25. Man, you got that real grainy look. SICK!!!

    RECOVERBRO


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