Francisco Montealegre - Genomyx Sponsored Athelete

[fmoncas]

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

[russianstar]

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

[fmoncas]

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

[fmoncas]

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

[GENOMYX]

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

Team Genomyx

[fmoncas]

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!!

[fmoncas]

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

[fmoncas]

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

[fmoncas]

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

[JoHNnyNuTZ]

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

[Smitty77]

still rockin' the 'fro, too... diggin' it.

[fmoncas]

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

Thanks Johny!! i hope i can maintain this look!

[fmoncas]

still rockin' the 'fro, too... diggin' it.

LOL!,,,,Thanks for stoping by bro!

[fmoncas]

Depletion Week is Here!,,,,i will be probably be fighting to survive the lack of energy, hunger and all the cravings LOL!. Not good at all...i am not looking foward to what it is coming this week...

Yesterday was a bad day for me,,,i had one of the worse workouts during this prep so far. No energy at all...i managed to finish my workuout to the best of my ability but i skip the cardio and headed home to rest and sleep. I was pissed but i cant expect to push to my limits everyday especially now...I cant wait to feel better again.

Upperbody day

1. CLOSE GRIP PULLDOWNS
160 x 15
180 x 10
200 x 5
250 x 5
250 x 5
250 x 5

2. HS HIGH ROW
4 pl/side x 5
4.5 pl /side x 5
5 pl/side x 5
5 pl/side x 5

3. DB Rows
150's x 5
160's x 5
170's x 5

4. BB INCLINE BENCH PRESS
135 x 15
185 x 15
225 x 5
245 x 5
245 x 5
245 x 5

5. HS HORIZ PRESS
3 pl/side x 5
3.5 pl/side x 5
3.5 pl/side x 5

6. FREE MOTION CABLE FLYES
100 x 10
100 x 10
100 x 10

7. CABLE SIDE LATERALS
3 sets x 15

8. REAR DELT MACHINE
3 sets x 15

9. CABLE TRIS PUsh Downs
3 sets x 15

10. Bis Curls
3 sets x 15

No Cardio.. yesterdat sucked! Today i got legs..somehow i will make it worth it

[raulob72]

Man you are working hard!!,but that is what it takes bro ,,keep at it!!

[fmoncas]

Man you are working hard!!,but that is what it takes bro ,,keep at it!!

thanks bro i really appreciate the support!

[fmoncas]

Yesterday was Lowerbody Day.

I was surpriced that i felt a lot better than monday. So i decided to push but being very carefull because i dont want any injuries right now...i am ready to start my offseason at full speed in 2 weeks and i have to be healthy.

In addition you will notice that i dont change my core exercises during my prep and thats because it helps me to stay injury free. Let me explain ...by doing the same exes I can still do very heavy stuff right ( for example 2 weeks ago i was doing romaninan deads with 405) because my soft tissue are used to the weight and the angle of the movement used..for instance i can push as heavy as i can and get the benefits of heavy weights but without risking an injury. If i decided to for example start doing hacks squats right now my muscles would be ready to push a good amount of weight but not my tendons and the result could be an injury. okk nuff talk

1. ROMANINAN DEADS
135 x 15
185 x 15
225 x 15
275 x 15
295 x 15
315 x 10
315 x 10
315 x 10

2. 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

3. LEG PRESS DROP SET ( This thing hurts)
10 plates/side x 10 + 8 plates/side x 10 + 6 plates/side x 10 + 4 plates/side x 10 + 2 plates /side x failure.

4. LYING LEG CURLS
200 X 12
200 X 12
200 X 12

5. SEATED LEG CURLS + LEG EXTENSIONS SUPERSET
180 x 12 + 200 x 15
180 x 12 + 200 x 15
180 x 12 + 200 x 15

6. ADDUCTION MACHINE
205 X 15
205 X 15
205 X 15

7. CARDIO : 40 MINS (am) + 40 mins (pm)

TODAY I HAVE CALVES AND HIGH INTENSITY INTERVALS...LEGS FEEL SOO SORE lol!

[fmoncas]

Nothing really important to report today...Today is my 3rd day depleting carbs and i have 1 more to go before i start to load slowly again on sat. Yesterday i did HIIT + Calves and i posed for 15 min.

[fmoncas]

Finally today is the last day of depletion...i just need to make it thru LOL!...however i have to admit that yesterday was not a bad day at all...i had a tough time at the gym at first but i had a good workout overall and i was not supper hungry either. I am looking supper hard right but flat and i am drinking +1.5 gallons of water and eating more sodium. Tomorrow i will start loading carbs slowly and I WONT BE TRAINING sat & sun...Finally a few days off the gym!! well almost i have to do HIIT cardio..but with more food in my system that is going to be like a walk in the park

Yesterday i did Back/Chest. I dont really feel like posting all my workout today..but the workout was great and i did 40 minutes on the threadmill to finish.

Today will be the penultimate leg workout of this prep...and this will be the a tough one because i have to push hard...but after this one everthing is downhill!!...i am so exited that my legs will get a break after ive being beating the hell out of them for 20 weeks LOL!

[fmoncas]

Today i started to carb up...and i am holding water and not looking that sharp because of the sodium load phase. LOL! on the other hand finally the carb depletion is over and i can get to eat more! However i had a bad day today...i felt very tired and very hungry! I need more food!!...monday is my highest carb day and i am really looking foward to that

I did HIIT Cardio only today...it was very painfull to finish the intervals...legs are very tired.