Francisco Montealegre - Genomyx Sponsored Athelete

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  1. Thumbs up


    still rockin' the 'fro, too... diggin' it.
    HYBRID Performance Nutrition
    Mike ~ R/D


  2. Quote Originally Posted by JoHNnyNuTZ View Post
    Man, you got that real grainy look. SICK!!!
    Thanks Johny!! i hope i can maintain this look!
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  3. Quote Originally Posted by Smitty77 View Post
    still rockin' the 'fro, too... diggin' it.
    LOL!,,,,Thanks for stoping by bro!

  4. 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

  5. Man you are working hard!!,but that is what it takes bro ,,keep at it!!
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  6. Quote Originally Posted by raulob72 View Post
    Man you are working hard!!,but that is what it takes bro ,,keep at it!!
    thanks bro i really appreciate the support!

  7. 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!

  8. 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.
    Attached Images Attached Images   

  9. 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!

  10. 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.

  11. Keep it up man. Get that shiz!!!

    RECOVERBRO



  12. Hang in there bro. Your going to unleash hell on contest day.

  13. Quote Originally Posted by JoHNnyNuTZ View Post
    Keep it up man. Get that shiz!!!
    Thanks for the ongoing support Johny! Almost there bro...the worse is over now!

  14. Man, Im psyched to see how you make out man. Youve been doing real good.

    RECOVERBRO



  15. Quote Originally Posted by GENOMYX View Post
    Hang in there bro. Your going to unleash hell on contest day.
    I believe the worse is over now my friend! i started to feel better today...i will do my best to represent the GENOMYX TEAM!!!

    I am very satisfied because i have achieved my best conditioning to date..i was able to beat my last years conditioning and look better with improved simmetry i believe. If everything goes well with my final week protocol its gonna be perfect. This year i am changing a few little things and that is making me a little nervous but hopefully everything will workout just fine.

    Last year i tried to cut my sodium intake (during my whole prep) to low levels for an athlete i would say (1.5-2g) but that made me feel pretty bad somedays...this year i increased my sodium to around 2.5-3g and i felt better...but because of that i had to change a few little things for the last week....anyways nothing that i can do right now will take away all the hard work and the conditioning that i have achieved but i am a perfectionist and i want to look at my absolute best.

  16. Quote Originally Posted by JoHNnyNuTZ View Post
    Man, Im psyched to see how you make out man. Youve been doing real good.
    Thanks johny...hopefuly i wont get crushed by those freaks!

  17. After having my first carb up day yesterday and only doing cardio i am starting to feel like a normal human being again LOL!...i feel refreshed and with more energy...and not like a the walking zombie from the snicker's tv commercial LOL!....The magic of carbs! I hope to keep my energy levels high so i can keep practicing my posing...yesterday i tried to pose but i felt so week that i had to stop miserably after a few poses.

    Today i have scheduled HIIT again only...no training

  18. Well After doing only cardio during the weekend and having more carbs in my system made a great difference today..I am feeling good and ready to resume my training today!! I will be training all the way up to the show so lets do it....Today is my highest carb day of the week (350g) so i will try to enjoy my foods as much as i can!!....I went to the store last night just to buy a few things that i want to eat today including strawberries, Popcorn, Blueberries, high fiber Tortillas, Caramel Rice Cakes....OHh i am so ready!...

  19. Yesterday was my last Leg Workout of the week...Now after beating the hell out of them its time to let them rest for the rest of the week.! Feels so good...i love to train legs but once you punish you lower body the way i have been (2x workouts/week + 2 Hiits + 60-80min of cardio/day) the fun part about it is gone and becomes a burden....like a heavy weight difficult to carry. Just to give u an idea...sometimes my wife helps me to walk up the stairs fecause my legs feel soooo tired!....And this bring me to another subject....the myth that says that you cant do cardio with legs because you are going to lose muscle!!! that is just pure Bull#$#T. Trust me!

    I try to keep my leg workout short yesterday to avoid too much muscle dammage and inflamation...my legs need to be ready and fresh this saturday. However i think i did a little more than what i was supposed to...

    Leg Presses

    4 pl/side x 20
    5 pl/side x 15
    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
    10 pl/side x 10
    10 pl/side x 10

    Leg Extensions
    205 x 10
    205 x 10
    205 x 10

    Lying Leg Curls
    200 x 10
    200 x 10
    200 x 10

    Seated Leg Curls
    205 x 10
    205 x 10
    205 x10

    Addution Machine
    190 x 12
    192 x 12
    190 x 12

    Cardio - 40 minutes

  20. Nice bro. Thank you so much for allowing us to follow along as you get prepared to dominate. This log should be motivation to anyone that reads it.

  21. Quote Originally Posted by GENOMYX View Post
    Nice bro. Thank you so much for allowing us to follow along as you get prepared to dominate. This log should be motivation to anyone that reads it.
    Thanks bro! i really appreciate the ongoing support! GO GENOMYX!!!!

  22. Time has come once again! I am flying tomorrow morning to get there early and be ready for all the things that i have to do including my tanning, the Athlete's meetings, Testing (polygraph + Urine) the weight ins, prepare my meals for satuday etc.

    Today is going to be a very very busy day...i need to make sure i dont forget anything like my posing trunks LOL! I will be training chest/delts/tris today, packing all my stuff including my foods,food scale, Music Cd's..i also need to make sure i eat all my scheduled meals for today, drink my 2 galls of water, practice my posing a little bit, etc etc...its gonna be a long day.

    I will be back sunday night and i will try to post an update with my experiences monday..This is going to be a war!!!!, 19 pros already including a few guys from canada are competing this weekend.

    Finally a few shots from this week
    Attached Images Attached Images   

  23. one more
    Attached Images Attached Images  

  24. Quote Originally Posted by fmoncas View Post
    Time has come once again!...This is going to be a war!!!!, 19 pros already including a few guys from canada are competing this weekend.
    All the best, Francisco! You've done the hard yards; now it's time to show it off (your conditioning makes me ashamed of my own, LOL - I really need to step up on the leanness).
    Athlete ~ Trainer ~ Writer
    "Think like a Champion. Train like a Warrior. Live with a Purpose." - @rosiecheewarrior

    Contact [email protected] for INDIVIDUALIZED Fitness Management
    Motivation. Knowledge. Results.
    www.rosiesmusclerevolution.com

  25. UPDATE: I got back from NYC last night around 12am and i am still dead tired LOL! i need to sleep a lot today..it was an hectic weekend but i will write a short update before i post a full update with pics and videos.

    Well what i can say...i faced 11 pros in my class and everysingle of them was shredded to the bone and i have to admit that it was intimidating to see the level of the leanness and conditioning that is now a must at the pro level. So I prepared for a war!...as i expected the judges killed us during pre-judging...30 minutes of posing rounds was brutal!!! i ended up exhausted and sore!...but also at the end of the day i ended up wining my class....then i went to face the heavyweight winner Rodney Helaire (2 time-heavyweight World Champ) and a true monster. I knew that this was an almost impossible task but i did my best and finally my conditiining and symmetry was not enough to compete against his massive physique. Overall i am very pleased he deserved the overall win.

    the highlight of the show was not my first place medal but the fact that i met some great athletes (good friends now) but also that i have a great time with my wife in NYC.

    LOTS OF PICS and VIDEOS coming SOON
    !.....Thanks everyone for all the support on the furums and sorry that i cant reply to all of you individually at the moment...
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