Francisco Montealegre - Genomyx Sponsored Athelete

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    Francisco Montealegre - Genomyx Sponsored Athelete


    Genomyx is proud to announce its new sponsored athelete Francisco Montealegre, WNFB Natural Pro. Francisco represents everything we stand for as a company, hard work and determination. Hes a very humble and down to earth guy who deserves every opportunity that comes his way. We're looking forward to helping him continue to reach his potential in the sport of natural bodybuilding.

    Francisco is a lifetime natural bodybuilder. He started his journey in bodybuilding by chance more then 10 years ago. He was 135lbs competing against guys 50+lbs bigger then himself, in Karate Renbukai. He decided after losing pretty badly a few times in an open division where there were no weight divisions, that gaining weight was his only option if he wished to continue competing. Karate was his passion and continued to be so until injuries forced him to stop. He has been focusing on bodybuilding ever since and continues to push himself to make awsome progress each year.

    Last year all of his hard work paid off when he turned pro in the WNFB and won his pro debut. Hes currently getting ready to take the stage in September and we expect great things from him in the future.

    More on Francisco:
    Interview:
    http://www.simplyshredded.com/wnbf-p...edded-com.html

    Videos:
    [nomedia="http://www.youtube.com/watch?v=NDnZs3g2dWE"]YouTube- Natural Bodybuiding Francisco Montealegre[/nomedia]

    [nomedia="http://www.youtube.com/watch?v=fl7xmEt-m1c"]YouTube- Natural Pro - Francisco Montealegre[/nomedia]

    [nomedia="http://www.youtube.com/watch?v=s8_7ep7ztZc"]YouTube- Natural Pro Francisco Montealegre - 6 weeks out / 405x5[/nomedia]


    The pictures below are from 7 weeks out:
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    Huge honor to have Francisco part of the team. Im looking forward to working more with him.
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    jake... interview link leads to a coupon page on that site.

    this should correctly link: http://www.simplyshredded.com/wnbf-p...edded-com.html
    HYBRID Performance Nutrition
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    Quote Originally Posted by Smitty77 View Post
    jake... interview link leads to a coupon page on that site.

    this should correctly link: http://www.simplyshredded.com/wnbf-p...edded-com.html
    Thanks Smitty and fixed :-)
    Genomyx
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    First of all... I want to thank Jake and the rest of the Genomyx Team for this Opportunity. I am really excited and honored to join a team with a very unique group of professionals that work hard to provide cutting edge supplements and promote Natural Bodybuilding.

    In addition I am eager to add the new line of supplements from Genomyx to my supplementation regime …I am Specially looking forward to try their Post-workout Recovery product Called PROTOCOL….The formula looks very promising.

    Once again thanks,… I will do my best to represent your company with integrity as well as the sport of natural bodybuilding....lets keep training and pushing the limits
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    Quote Originally Posted by GENOMYX View Post
    Huge honor to have Francisco part of the team. Im looking forward to working more with him.
    The honor is all mine!
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    Yesterday It was a great day (high carb day) but also very hard as far as training is concerned.

    I trained 2 times/day.... i have been spliting my training in 2 and adding more volume in order to improve my work capacity and speed up my metabolism.

    Morning Session: BACK Hyper + 40 min Of cardio

    Dual Axis Pull Downs
    210 x 15
    230 x 15
    290 x 10
    305 x 10
    305 x 10
    305 x 10

    DB Rows (Hold contraction for 1 sec)
    120s x 12
    120s x 12
    120s x 12

    45 deg Rope Rows (Holding Cont for 1 se)
    Whole stack x 15
    Whole stack x 15
    Whole Stack x 15

    HS Low Row
    3 plates/side x 15
    3 plates + 25/side x 10
    3 plates + 25/side x 10

    Straight Arm Pull Downs
    100 x failure
    100 x failure
    100 x failure
    100 x failure

    Cardio : 40 minutes - Treadmill Inclination 10 / Speed 4.0


    Evening Session: Chest Hyper + 40 min of cardio

    Incline BB Bench Press / DB Presses - Superset

    135 x 20 warm up
    185 x 15 warm up
    205 x 5 warm up
    225 x 8 > 80s x 8
    225 x 8 > 80s x 8
    225 x 8 > 80s x 8

    Low incline DB bench press
    100's x 10
    100s x 8
    100s x 8

    Weigted dips
    Bodyweight + 70 lbs x 10
    Bodyweight + 70 lbs x 10
    Bodyweight + 70 lbs x 10

    Cable Flyes
    15 blocks x 15 reps
    15 blocks x 15 reps
    15 blocks x 15 reps
    15 blocks x 15 reps

    Cardio : 40 minutes - Incination 10/ Speed 4.0

    Today LEgs....OUCH
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    Currently i am around 4.5 weeks out from my next show! I will post a few pictures from my posing practice on wednesday. IGNORE THE AFRO LOL! i need to visit the barber shop soonnnn!
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    Thumbs up


    2-a-days?! bonkers...

    but looking absolutely shredded with only a few weeks remaining.

    keep the posts coming leading up to your show.
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    Quote Originally Posted by Smitty77 View Post
    2-a-days?! bonkers...

    but looking absolutely shredded with only a few weeks remaining.

    keep the posts coming leading up to your show.
    Thanks for stoping by Smitty...i appreciate the support bro. On the other hand tomorrow is time for update pics so i will post some of them here to show my conditioning at 4 weeks out.

    The pic bellow shows the conditioning that i achieved last year and this time i am planing to smash it with 4 more weeks lefts i will make it happen for sho!
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    Francisco your an absolute beast. Keep on killing it!
    Genomyx
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    Quote Originally Posted by JakeVendetta View Post
    Francisco your an absolute beast. Keep on killing it!
    Thanks Jake! I little beast perhaps
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    Today: Leg Day - Hypertrophy

    I was feeling a little drained today (Low Carb Day) but i managed to push thru and kill legs...actually i kill myself LOL! Well i felt like passing out a few times LOL!...Good news is that i am home right now and i enjoyed my Protein shake my popcorn and diet coke ...Bad news..i still need to go back to the gym to do another Cardio session tonight.

    Romanian Deads
    135 x 20
    185 x 20
    225 x 10
    245 x 10
    275 x 10
    315 x 10
    315 x 10
    315 x 10

    Leg Presses
    5 plates/side x 10
    6 plates/side x 10
    7 plates/side x 10
    8 plates/side x 10
    9 plates/side x 10
    Drop Set
    10 plates/side x 10 > 8plates/side x 10 > 6Plates/side x 10> 4 Plates/side x 20

    Machine Squats
    3 plates/side x 15
    4 plates/side x 10
    4.5 plates/side x 10

    My legs were numb already..and the worse was coming my way..LUNGES

    Marathon Walking Lunges ( i had the intention to do 3 sets but i didnt make it)
    100 lbs barbell x 100 steps
    100 lb barbell x 80 steps....my legs gave up so i decided to stop there and move on to the next exe

    Laying Ham Curls - Ham Finisher superset - 1 leg up/2leg up 1 leg down / 2 legs up
    85 lbs x 15 x 15 x 15
    85 lbs x 15 x 15 x 15
    85 x 15 x15 x 15

    Adduction machine
    150 x 15
    150 x 15
    150 x 15

    Cardio : 40 minutes

    I feel really proud of my performance today....but i dont know if i will walk tomorrow LOL!..
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    lol, Going to need to get you some Protocol quick to help you with these beast workouts.
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    Quote Originally Posted by GENOMYX View Post
    lol, Going to need to get you some Protocol quick to help you with these beast workouts.
    I cant wait ....RIght now i am doing LEgs 2 times per week + 2 High Intensity Cardio Sessions per week + 10 slow intensity sessions ...i am wondering how much i will be able to push with some PROTOCOL in my System i will be on fire!!!!!!!!!
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    Yesterday was a very tough day for me! …my 2nd leg workout of the week was grueling and very punishing specially with only 50g of carbs on me at that time!... I pushed thru and I spent the rest of the day eating the rest of my meals…however by the time I had to go back to the gym to hit my second 40 min cardio session my legs were in shock…it is hard to explain but not they felt like rubber bands but also very heavy….somehow I manage to get my cardio done (But Definitely didn’t feel proud about it…I did what I could to finish) After that I limped my way home..eat and collapsed in bed.
    Today is Delts + Arms + Cardio and more cardio….Legs are feeling better and I am ready.

    bellow….some update Pics from this morning at 4 weeks out.
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    Ok. Im following this. Man nice taper, slim waist. Your striations are unbelievable. Good luck man. GET IT!!!!!!!!

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    Quote Originally Posted by JoHNnyNuTZ View Post
    Ok. Im following this. Man nice taper, slim waist. Your striations are unbelievable. Good luck man. GET IT!!!!!!!!
    Thanks my friend! i appreciate the support....in the next couple of weeks things are gonna get crazy! i am making changes to my diet this week to drop the last bit of fat...then i will be ready

    thanks once again
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    Yesterday: I trashed Delts and ARms

    The way i train my arms is dif that the way i train my upperbody. I try to focus on my form + feeling every rep to increase muscle activation + i look for the huge pump + i use lighter weights. In the past for many years i trained heavy and hard..i used to think than the heavier the better ( 155 bb curls x 10 reps / DB Hammer curls with 105's x 5 were my last PR's) however i was wrong and i ended up with several injuries....So after years of heavy training and reoccuring injuries i decided to change my mind and turn my arm workout around.....All i can say is that i am very pleased with the way my workouts are going now.

    1. HS DELT PRESS
    90 x 20
    140 x 15
    180 x 10
    230 x 8
    270 x 5
    270 x 5

    2. DB DELT TRISET ( Lateral raises/ Front Raises/ Overhead Presses)
    if you guys have not try this one go ahead and give it a show...you will have the most Insane pump in your delts ever

    35's x 15/15/15
    35's x 15/15/15
    35's x 15/15/15

    3. REAR DELT MACHINE
    150 x 15
    150 x 15
    150 x 15

    4. REAR DELT CABLE (Reverse Flyes)
    150 x 15
    150 x 15
    150 x 15

    5. TRIS SUPERSET - SKULL CRUSHERS / CLOSE GRIP PRESS
    95 x 15 x failure
    95 x 15 x failure
    95 x 15 x failure

    6. CABLE TRIS EXTENSIONS
    whole stack x 15-20 reps
    whole stack x 15-20 reps
    whole stack x 15-20 reps

    7. DIP MACHINE
    3 sets As heavy as i can do x 20 reps + 1 set of free Weight Dips to failure

    8. Z-Bar BB Curls
    65 x 15-20
    65 x 15-20
    65 x 15-20 x dropset to failure keeping good form

    9. INCLINE BENCH DB CURLS ( 2 secs up/no rest/2 secs dwn)
    35's x 10 each hand
    35's x 10 each hand
    35's x 10 each hand

    10. HS PREACHER CURLS
    90 X 15
    90 X 15
    90 X 15 X 15 X 15 Drop set

    Cardio: 40 minutes
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    AM WORKOUT : UpperBody Power

    Great workout...i was feeling good despite the fact that yesterday i hurt my back a little while doing BB calf Raises.(i made an stupid mistake while puting the bb back to the rack) I didnt know how much i was going to be able to push today because my back hurt quite a bit last nite but to my surprise i felt great this morning.

    1. LAT PULLDOWN
    100 x 20 w-UP
    120 x 15 w-UP
    150 x 10 W-UP
    180 x 8
    220 x 5
    220 x 5
    220 x 5

    2. HS HIGH ROW (Unilateral)
    3 pl/side x 10
    3.5 pl/side x 5
    4 pl/side x 5
    4.5 pl/side x 5
    5 pl/side x 5
    5.5 pl/side x 5
    6 plts/side x 5

    3. DB ROWS
    150's x 5
    160's x 5
    170's x 5
    180's x 5

    4. DB PULLOVERS
    120's x 8
    120's x 8
    120's x 5

    5. DB INCLINE PRESSES
    100's x 5
    105's x 5
    110's x 5
    120's x 5
    120's x 4 ..i failed i wish i had an spotter Lol

    6. HS HORIZONTAL PRESS
    2pl/side x 15
    2.5pl/side x 5
    3pl/side x 5
    3.5pl/side x 5

    7. FREE MOTION CABLE FLYES
    100 x 12
    100 x 12
    100 x 12

    8. Cardio : 30 minutes

    My AM workout is DONE...i just need to hit Delt/arms this evening

    Finally just for Fun!! check my new updated look!!! hahah
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    Your delt triset looks fun. May need to use that one. DB pullovers is one thing I dont do. I may be missing out.

    RECOVERBRO


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    Quote Originally Posted by JoHNnyNuTZ View Post
    Your delt triset looks fun. May need to use that one. DB pullovers is one thing I dont do. I may be missing out.
    Bro you need to try the delt triset! But i warn you....get an ice pack ready because you will need it once you get back home LOL!! the pump is ridiculous
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    I Hit the gym around 10 pm last night for the sencond time and i was feeling tired because i kill back/chest in the morning...but i am only 4 short weeks away and there is no time to take breaks. ITS NOW OR NERVER...I HAVE TO PUSH MY LIMITS EVERY SINGLE DAY BECAUSE TOMOROW WOULD BE TO LATE

    UPPER BODY EVENING WORKOUT: DELT & ARMS

    As i mentioned before i dont use heavy weights for my arms anymore becuase of the lack of muscle activation/reoccuring injuries/lack of progress etc...anyway here is the workout

    1. HS SUPER INCLINE PRESSES
    1 pl/side x 20
    2 pl/side x 15
    2.5 pl/side x 10
    3 pl/side x 5
    3 pl/side x 5
    3 pl/side x 5

    2. DB Lateral Raises
    35's x 15 each side
    45's x 15
    55's x 10

    3. LYING LATERAL RAISES
    35's x 15
    35's x 15
    35's x 15

    4. REAR DELT MACHINE
    3 sets to failure - holding the contraction for 2 secs

    5. DIP MACHINE
    Whole Stack x 15-20
    Whole Stack x 15-20
    Whole Stack x 15-20

    6. TRIS CABLE EXTENSIONS
    Whole stack x 15
    Whole stack x 15
    Whole stack x 15

    7. PREACHER CURL MACHINE
    90 x 15
    90 x 15
    90 x 15

    8. INCLINE Db CURLS - Slow Tempo focusing on each contraction
    40's x 10
    40's x 10
    40's x 10

    Cardio: 30 min

    LATER GUYS!....I GOT LEGS TODAY ON A LOW CARB DAY...THIS IS GOING TO BE BAD!!!!!! lol!
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    Arms are looking sick already. I love the beaver shirt.
    Genomyx
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    Thumbs up


    vascularity is insane!
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    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.
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    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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    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
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    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
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    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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    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.
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    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!....
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    you guys all look GREAt!!!!!!!!!!!!!!!!!!!!!
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    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


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


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    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
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    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
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