Francisco Montealegre - Genomyx Sponsored Athelete

How do you like those glute ham raises? Even with your strength, do you still find them challenging to execute even with just your own bodyweight?

It is probably one of the very few exercise I have not yet learned in my years of lifting. I need to learn this movement, because it is definitely something I need to start incorporating into my training.
 
ICJLM said:
How do you like those glute ham raises? Even with your strength, do you still find them challenging to execute even with just your own bodyweight?

It is probably one of the very few exercise I have not yet learned in my years of lifting. I need to learn this movement, because it is definitely something I need to start incorporating into my training.
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Glute-ham raises are great...they are very challenging for me...however, i normally do them at the end of my workout when my hams are tired to finish the hams....Also, to make this exe more challenging i try to increase my reps overtime...last year i was doing 15 in a rows but after not doing this exe for a while i got weaker and i can only do 5-7 nowadays....so i will be working my way up in the next several months. hope this helps
 
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Training is going very well...i have been training for 3 weeks in a row now and i dont feel like taking a day off yet so i will keep it going as long as i can. Im still doing my typical training split (below) but i will be changing a few things here and there just to avoid getting bored. Sometimes is hard to do the same thing over and over again wk after wk.

Current Split
1. Full Upperbody
2. Quads / Hams
3. Calves / Cardio
4. Back / Chest
5. Quads / Hams
6. Delts / Bis / Tris
7. Calves / Cardio
Repeat

My diet is going strong...hitting my numbers everyday. Currently im taking 2500 cals on low days and 3000 cal on high days. After december i ended up looking a little smooth from all the stuff that i was eating but my conditioning/hardness is back after 3 weeks on my current diet....and the best thing is that my weight has stayed the same the whole time...this proves how important is to provide your body witht he right fuel...im sure that i lost some muscle and gain fat and water in december and now after 3 wks the opposite has hapened just by eating right. So im almost ready and in the best position to start my prep. I cant wait. Invalid Link Removed

This is a sample of my current diet & food selection:

I believe that im able to train the way i do because of the foods that i eat...packed with anti-oxidants and other good stuff that help my body to get rid of toxins and other waste product faster anyway this is a sample in case you guys are interested...keep training hard

6:00am - Breakfast
2 whole eggs
High Fiber Tortillas
2% Cheese
Fat Free Milk

9:00am
Whey prot shake
Cup of Black tea or Green Tea

12:30 - Lunch
Grilled Chicken Breast
Broccoli

3:00pm
Cup of Green Tea /Black tea

4:30pm - preWO
Whey protein shake
Blueberries or Strawberries
Baked lays

9:00pm - PostWO
Whey Protein shake
Popcorn Fat free

10:00 - dinner
Tilapia
Green beans

plus
all my eFa's, and other vit and anti-oxidants, Gallon of water/day, digestive enzymes, creatine and beta-a

Ok guys...today is calves and cardio.....on the other hand, im almost ready to start the new season, I can only promise that i will do my best to get in the best shape possible...but i am trying new things this year...i'll be starting leaner that last year just to see what difference that makes...i may end up smaller ;( or i may hold more muscle at the end or who knows LOL Invalid Link Removed but i will have to wait and see what happens. Wish me luck
 
Crushed upperbody monday and legs last night...im so tired that im taking today to refresh and sleep. Going to be early today ;)

MONDAY - UPPERBODY

Close grip pull downs - 8 total sets
Worked my way up to 270 lbs..for 3 sets of 5 reps

DB rows - 4 total sets
150's x 10

HS Pull over machine - 3 sets
270 x 12

Incline DB press - 8 total sets
Worked my way up to 120,s x 3 sets of 5 reps

Weigthed dips - 4 sets
Bodyweight + 90lbs attached x 8

Machine flys - 3 sets
180 x 12

Delts - Cable side laterals - 3 sets x 15 reps

Delts - Rear cable - 3 sets x 15 reps

HS preacher bis curls - 3 sets 90 lb x 12 reps

HS Rope ext - 3 sets to failure

TUESDAY - LEGS

Floor deadlifts - 14 sets
- worked my way up to 440 for a single - 8 sets total
- Sets of 5 : 365x5, 365x5, 405x5 - 3 sets total
- Deficit deadlifts: 315x10, 315x10 - 3 sets total

Hack squats - 4 sets
4plates + 25 per side x 8

Leg press - 6 sets
5pl/side x10
6pl/side x 10
7pl/side x 10
8pl/side x 10
9pl/side x 10
10pl/side x 8

Glute-ham raises - 30 reps total - 5 sets
7,7,6,5,5

Adductors - 3 sets x 12

Cardio 15 mins

I was toasted......and i have been feeling sleepy/tired all day today...just like a walking zombie LOL!

im glad that the day is over and it is time to sleep. ;) Later guys...tomorrow it is chest and back day!
 
Update: Today is my last day of this offseason....Contest prep starts tomorrow!. Its going to be a long and tough ride but here we go.

On the other hand i have been training really hard...this was my last workout thurday

Back
1. Close grip pull downs - 4 warm up sets - 3 working sets
-210 x 15
-210 x 15
-210 x 15

2. HS High Row - 1 warm up set - 3 working sets
-4plates/side x 15
-4plates/side x 15
-4plates/side x 15
- 3pl/side x max reps - burn out set'

3. DB rows
-125 x 20 reps
125 x 20
125 x 20

4. Straight arm pull dwns
3 sets x 15 reps

CHEST - (my right front delt its been bothering me a little so i decided to go 70%)
1. Floor presses - 2 wup sets - 3 working sets
-90's x 12
90's x 12
90s x 12

2. Decline DB presses
90's x 12
90's x 12
90's x 12

3. Machine flys
3 sets x 15 reps

My delt was feeling a little irritated after the flys and presses so i decided to stop there to live to lift another day ;)

Cardio 15 mins

Finally, i have not had a cheat meal in 5 weeks and since tomorrow is contest prep mode... today i will go to eat something that im craving...perhaps, steak and mashed potatos, salda...perhaps ice cream. who knows ;)

I will try to post a pic showing my starting point (tomorrow.)
 
20 WEEKS OUT

Ok its time to do it all over again. This time is going to be more challenging that ever before.. not only because im super busy at work (11hr/days) and/or because i have a few injuries here and there that im nursing but also because im setting my goals higher...a longer diet to do several show during the yr..... But nothing is ever perfect and we have to learn to deal with each situation. Adapt or die...its a law of nature ;) ....One way or the other i will find the road to make it happen with the help of the lord my family my sponsor genomyx and friends...so lets do this

Starting pics
 

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Thanks guys! im sorry that i cant reply to each one of you right now... im so busy that its crazy...i will post later this week! Training is going great....killing it!! :veryhappy:
 
Quik update

GOOD NEWS First:

I lost 2 lbs in 3 days...I was a little concerned when i checked my weight tuesday but..let say i achieved my progress for the wk early Invalid Link Removed

Another week almost done! Im dead tired but lets keep moving foward.

Training is going great...this week the highlight was the fact that i deadlifted 470...this is not much for many of the freaks out there but for me is a big yes...my PR is 475 Invalid Link Removed ....i worked my way up slowly in 10-12 sets and then i did 5 with 405, then deficit deads with 315x12 reps (2 sets).

Now the BAD NEWS ;(

my knees are bothering me again!! Right after i did my first HIIT session....i felt them and they are still sore. This is going to be a problem...DEf i need to find a way to do hiit without involving the legs in the process...the first obstacle ...but like they say...obstacles are what you see when you take your eyes off the target Invalid Link Removed Tomorrow is legs so it is going to be interesting LOL!
 
Good luck man! Ever try those joint spray type things? They might help? I think Epharm makes one called joint force. Might wanna give it a look :D
 
Guys, I feel very honored to have been invited to participate in this Natural bodybuilding Camp....The cream of the crop of natural bodybuilding will be there (not talking about me :) ) including Doctors, PHD candidates, World champs and living legend Dave goodin...and last...this friend of yours!

check this out
 

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fmoncas said:
Guys, I feel very honored to have been invited to participate in this Natural bodybuilding Camp....The cream of the crop of natural bodybuilding will be there (not talking about me :) ) including Doctors, PHD candidates, World champs and living legend Dave goodin...and last...this friend of yours!

check this out
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Bro that is amazing! Great line up to be in! You are top tier man! Good luck!
 
19 weeks out

One week is gone...19 more to go ;)

Ok let start by saying that i was in shock when i checked my weight on the scale this morning....2 more lbs down :(...not sure if i should be happy or sad...but definitely im a little concerned about it. SO this week i lost 4 lbs!!

A few people told me that i was looking smaller and my face was looking skinnier by thursday...in addition i felt that i was floating on my clothes...i knew something was going on but i wasnt expecting a 4lbs drop...ok enough talk...here are a few pics from today
 

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very tough week...i couldnt get enough sleep during the week because all the things that im working on right now so by thursday i was feeling pretty drained...on top of that everybody around me was getting sick and finally thursday i got it. So i decided to take a day off from training go home and rest. Friday was better but still tired and sick...but i managed to get a good back/chest workout, Then saturday i felt pretty bad again and the wheather sucked (cold and rainy) so this didnt help either...so again i was forced to stay away from the gym just in case. I went to bed at 9pm saturday and i woke up refreshed today...my cold or whatever this is is going away...so i will hit the gym today but i will keep my intensity down just to be safe..i have another week coming up and i have to be at my best to be able to push hard. NO pics this week...later guys
 
Another week on the books

Monday

I was feeling a little sick but i was not going to let this thing to take me down...i pushed hard

1. HS high Rows - unilat - hold contraction for 1 sec
-3plates/side x 10
-4plates/side x 10
-4plates + 25/side x 5
-5plates/side x 5
-5plates/side + 20 x 5

2. HS Low Row - unilat - hold contraction for 1 sec
3plates/side x 5
4plates/side x 5
4plates + 25/side x 5
5plates/side x 5

3.Pull over machine'
260 x 12
260 x11
260 x11

4. DB inc chest press
95's x 8
105's x 8
110's x 5
115's x 5
120's x 5

4. Weighed Dips
bw + 90 attached x 10
bw + 90 attached x 9
bw + 90 attached x 10

5. Chest Fly machine
200x 12
200x12
200x12

6. DB Side lateral raises
50's x 12
50's x 12
50's x 12

7. REar DElt machine
3 sets x 15-20 reps

8. HS Dip tris machine
230 x 12 x 3 sets

9. HS preacher curls
90 x 10 x 3 sets

Cardio 30 mins

TUESDAY: Great workout ...First time in a week that i was feeling 100% as far as my flu

1. Floor Deads
135x10
185x10
225x10
275x5
315x5
365x5
405x5
405x5
405x5
4" Deficit deads 335 x 10
4" Deficit deads 335 x 10

2. Hack squats
3 plates /side x 8
4 plates / side x 8
5 plates +10 lbs /side x 6
5 plates +10 lbs /side x 6
5 plates +10 lbs /side x 6

3. LEg presesssss
6pl/side x 10
7pl/side x 10
8pl/side x 10
9pl/side x 10 drop to 9 x 10, driop to 8 x 10, drop to 7 x 10, drop to 6 x 10

4. Glute ham raises - goal more than 30 reps
bodyweight x 10
bodyweight x 8
bodyweight x 8
bodyweight x 6

Adductors
3 sets x 12-15

I was trashed so i decided not to do any cardio today

WEDNESDAY: Calves + HIIT - tough day...i was so tired but i cant slow down now

1. Standing Calf Raises
4 triple drop sets

2. Seated Calf Raises
4 sets

3. Smith machine calf raises
3 sets x 25

4. HIIT
Elliptical
5 minute w-up
5 intervals
10 min cool dwn

THURSDAY - killed it again...i dont feel like typing the whole thing Invalid Link Removed

FRiday - OFF

SATURDAY - Big arm/delt day...looking foward to it...i slept a good 10hrs last night so i feel great
 
Delts and ARms yesterday

1. DB delt ovhd PResses - drop sets
-80's x 10 + 60's x 8
-80's x 10 + 60's x 8
-80's x 10 + 60's x 8

2. DB side laterals - unilat
50's x 15
50's x 15
50's x 15

3. Cable side lat raises
3 sets x 15-20 reps

4. REar delt machine
3 sets x 15-20

5. REar delt - cable - inclined
3 sets x 15-20

6. Tris rope ext
100 x 20 x 4 sets

7. Incline bench skull crushers - z bar
3 sets x 15

8. Dip machine
215 x 15 x 3 sets

9. thick grip DB curls
45's x 10 x 3 sets

10. HS preacher curls
90 x 10 x 3 sets

11. Hammer curls
50's x 10 x 3 sets

Cardio 30 mins



TODAY: Calves + HIIT
 
itzDodge said:
Holy hell, 50s for laterals, my joints would explode man
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Try unilateral work. Focusing on one side at a time helps produce more force. there is a phenomenon called the bilateral deficit. It refers to the fact that you can't normally produce as much force when two bilateral limbs are performing the exercise simultaneously. ;)
 
Sorry for the lack of updates guys...it seems that i need a 30hr days nowadays LOL!

Training/diet is going very well...yesterday i hit legs so hard that i am feeling like a walking zombie. My day at work was terrible, i felt like passing out a few times on my desk..but i still managed to train chest and back today. Im glad the day is over! After posting this i will go to bed...i have to get at least 8 hrs tonight to be able to recover.

LEGS -

Floor Deadlifts - max strenght day
135x10
185x10
225x10
275x5
315x5
365x5
405x1
425x1
445x1
465x1
480x1 (PR) ;)

Deficit Deadlifst - 4" block
365x6
365x6

Hack Squats
3-plates per side x 5
4-plates per side x 5
5-plates per side x 5
5+20lbs-plates per side x 5
5+20lbs-plates per side x 5

Drop set -
5+20lbs-plates per side x 5
Drop to 5pl/side x 5
Drop to 4pl/side x 5
Drop to 3pl/side x 5
Drop to 2pl/side x 5
Drop to 1pl/sde x 5

I was trashed after this drop set...i ended up limping my way around

Leg press
5-plates/side x 10
6-plates/side x 10
7-plates/side x 10
8-plates/side x 10 - after this set i couldnt continue leg pressing..i was dying LOL!

Glute ham raises - goal more than 30... but i failed, i was so tired already
bodyweight x 10
Bodyweignt x 8
Bodyweight x 7

Seated leg curls
- 3 sets x 10-12 reps

No cardio..


Finally a pic/ Im droping fat slowly but steady..veins on my abs are starting to show ;)
 

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I am feeling you on needing 30hr days man. Your pulling it off well, your really getting lean.
 
MM11 said:
I am feeling you on needing 30hr days man. Your pulling it off well, your really getting lean.
Click to expand...

Thanks my friend. im doing my best., I knew this was going to be a difficult prep because all the things that i have going on this yr and for that reason i stayed leaner. So far so good...i have not make a change on my diet since i started this prep..so im enjoying at least a decent amount of food the progress keep coming. Thanks for posting
 
Time for an update ~ 14 weeks out.

Time is flying..it seems like it was yesterday when i started and now im 14 wks out.

Im losing bodyfat really slowly but steady. Sometimes it is hard even for me to see the changes and i get a little anxious at times but i have to follow my plan. Im around 180 lbs right now and i have to lose just another 5-6. With 14 more wks to go I have plenty of time to take my time doing it.

As far as Life is concerned things are going great but i am seeing that i will be running like a chicken with the head cutt off until this thing is over. I can't see my self relaxing... not even on wkends. there is always lots of thing to do...preping food for the wk, training, cardio etc ...not counting with the other things outside the gym/training stuff.

Training; i have been killing it...however i took an extra day off last week because i was feeling really drained, i believe that this extra rest is doing good to my body, In the past i have trained balls to the wall everyday, and i trained weeks after week after week with no rest days..however this time im learning to listen to my body more.

DELTS/ARMS

Yesterday i hit delts and arms but i wanted to try something different so i decided to go with super high reps (30reps) on bis and tris. The pump was insane i almost wanted to have a tape to measure my arms because they look like it they were going to explode. Today bis and tris are so sore..not sure how im going to do my upperbody workout monday.

HS DELT PRESS
2 plates+25 side x 12 x 4 sets

DB OVHEAD PRESSES - DROP SET
80's x 6-8, 50 x 8 Reps x 3 sets

DB SIDE LATERAS - UNILAT
40's x 15
50's x 15
60's X 10

DB SIDE LATERALS - SWINGS (SHORT RANGE)
40's x MAX SWINGS x 2 sets

REAR DELT - CABLE - INCLINE PULLS
3 Sets x 15-20 reps

REAR DELT - MACHINE
3 sets x 15-20 reps

TRIS EXTENSIONS
140 x 30 reps
145 x 30 reps
140 X 30 reps

INCLINE BENCH SKULL CRUSHERS
75 X 30 reps
75 X 30 reps
75 X 30 Reps

TRIS DIP MACHINE
200 X 30 reps x 3 sets

Z-BAR BIS CURL
60 X 25 reps x 3 sets

HM CURLS - Drop set
50's x 10, 35'x 20 - 3 sets

HS PReacher curl
3 sets x 25 reps

No cardio

Here are some pics from 14 wks out.
 

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Dude you look insane at 14 weeks out. Your aesthetically proportionate, huge, and ripped.

You could go on stage today and do very well.
 
MM11 said:
Dude you look insane at 14 weeks out. Your aesthetically proportionate, huge, and ripped.

You could go on stage today and do very well.
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thanks my friend...once this prep is over i hope to achieve a level of conditioning that i have never achieved before, eventhough i will have to sacrifice some size in the process...nowadays the ultraripped look is what separates the winners from the losers...so i have to make sure my conditioning is on point. ;)
 
fmoncas said:
thanks my friend...once this prep is over i hope to achieve a level of conditioning that i have never achieved before, eventhough i will have to sacrifice some size in the process...nowadays the ultraripped look is what separates the winners from the losers...so i have to make sure my conditioning is on point. ;)
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Yea seems like conditioning is big nowadays. Hopefully you don't lose too much size bro. You got lots though lol.
 
fmoncas said:
...once this prep is over i hope to achieve a level of conditioning that i have never achieved before, eventhough i will have to sacrifice some size in the process...nowadays the ultraripped look is what separates the winners from the losers...so i have to make sure my conditioning is on point. ;)
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Your conditioning is ALWAYS on point, Francisco, but I know and understand what you mean. "Ultraripped" sounds awesome, and I know you'll be able to do it easily enough :) All the best, bud!

~Rosie~
 
Update, Another week in the books.

Last week i made a big mistake and i hope i dont do it again. I was feeling a little drained tuesday(leg day) and i was refusing to have a bad workout..so i pushed my self to the point that i did too much, I wake up feeling like [email protected] almost call in sick to work...but i managed to get out of my bed and go to the office...to make the story short, i felt miserable all day. Then i was in pain for the next 2 days. However i managed to keep my training going and moved foward with my all schedule...I have to learn from my mistakes..sometimes i let my self get carried away by my own ideas and feeling and i do stupid moves like this. Sometimes more is not better.

Despite the fact that i had that small incident at the gym i still made progress this week.. as far as fat loss in concerned. My streght is great, and im keeping my hunger under control most of the time. the only thing that i wish is more time to be able to sleep.

This is my training protocol, still the same with some minor modifications to the exes.

mon - upperbody / Cardio 35 mins
tue - Legs
Wed- Cardio -HIIT
Th - Back - Chest / Cardio 35 mins
fri - Legs
Sat - Delt/Arms
Sun - Cardio - Hiit
 
fmoncas said:
Update, Another week in the books.

Last week i made a big mistake and i hope i dont do it again. I was feeling a little drained tuesday(leg day) and i was refusing to have a bad workout..so i pushed my self to the point that i did too much, I wake up feeling like [email protected] almost call in sick to work...but i managed to get out of my bed and go to the office...to make the story short, i felt miserable all day. Then i was in pain for the next 2 days. However i managed to keep my training going and moved foward with my all schedule...I have to learn from my mistakes..sometimes i let my self get carried away by my own ideas and feeling and i do stupid moves like this. Sometimes more is not better.

Despite the fact that i had that small incident at the gym i still made progress this week.. as far as fat loss in concerned. My streght is great, and im keeping my hunger under control most of the time. the only thing that i wish is more time to be able to sleep.

This is my training protocol, still the same with some minor modifications to the exes.

mon - upperbody / Cardio 35 mins
tue - Legs
Wed- Cardio -HIIT
Th - Back - Chest / Cardio 35 mins
fri - Legs
Sat - Delt/Arms
Sun - Cardio - Hiit
Click to expand...

I'm the same with the sleep... I need more. I could be pushing a little harder if I could get another hour or two of solid sleep in.
 
Rosie Chee said:
Your conditioning is ALWAYS on point, Francisco, but I know and understand what you mean. "Ultraripped" sounds awesome, and I know you'll be able to do it easily enough :) All the best, bud!

~Rosie~
Click to expand...

Why is it I always agree with Rosie?
 
12 weeks out! Not much to report..Conditioning is getting better everyweek. But no dramatic changes...im losing so slowly that it is hard to see it week after week. Right now i can estimate that my upperbody is at 95%, front legs at 85-90% and my hams/glutes at around 70-75%. I have lost aprox 10 lbs so far, and the best thing is that i have cut my carbs only once...so im still eating a decent amount of food.

As far as training my knees are giving me problems again...However because of the bodybuilder that i am stop training legs is out the question...this is just an obstacle along the way. I have cut my volume and weights during leg days and im trying to find a way to keep doing my HIIT days without aggravating the problem...and today after trying several methods/machines in the past several wks (from the elliptical, the stepper the rower etc etc)..i found out that sprinting was the solution. Today i hit 35 min of HIIT running out side and my knees feels great after the workout...no pain whatsoever.

Ok guys tomorrow im starting a new busy week...i will be running like a chicken with the head cut off, feeling like a walking zombie after tuedays deadlift day and sleeping 6 hrs a night and hungry...it sucks but this is the time to make sacrifices and makes things happen. One day i will get too old/injured or something and i wont be able to do this anymore,,,so i will make this wk count for sho!

Finally this is a pic from Last week...i didnt have time to take pics this week. LAter and keep training hard

B]
 
Guys, I feel very honored to be mentioned in this article... WNBF 2012 Season Preview. Thanks and feel free to check out and read about all the amazing athletes that will be competing this year. ;) Sooooo much talent that it is scary!!! I better be ready or i will end up in the dust this time ;)

Invalid Link Removed

Later guys
 
fmoncas said:
Guys, I feel very honored to be mentioned in this article... WNBF 2012 Season Preview. Thanks and feel free to check out and read about all the amazing athletes that will be competing this year. ;) Sooooo much talent that it is scary!!! I better be ready or i will end up in the dust this time ;)

Invalid Link Removed

Later guys
Click to expand...

Just keep killing it. You got this!
 
Update:

1.It been a while since i posted my last update but thing are getting worse as far as how busy im right now...to make things worse i decided no to do the show that i was originally planning on doing because it was getting very expensive to fly there and take care of all the additional costs involved with traveling overseas (barbados) So i have changed directions and now i just 4 weeks out instead of 8 from the show that im going to enter. So im training harder and longer and eating less to get in the shape that i need to be...in addition to training, posing is a must now...and i have to work on my night posing routine also :(

2. On a better note...things are going well, Training supper hard and stronger that ever before on a few exercises!

For some reason i cant upload pics ;(
 
fmoncas said:
Update:

1.It been a while since i posted my last update but thing are getting worse as far as how busy im right now...to make things worse i decided no to do the show that i was originally planning on doing because it was getting very expensive to fly there and take care of all the additional costs involved with traveling overseas (barbados) So i have changed directions and now i just 4 weeks out instead of 8 from the show that im going to enter. So im training harder and longer and eating less to get in the shape that i need to be...in addition to training, posing is a must now...and i have to work on my night posing routine also :(

2. On a better note...things are going well, Training supper hard and stronger that ever before on a few exercises!

For some reason i cant upload pics ;(
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We understand life, the costs that come with it AND competing on top of it, Francisco. Even though you only have half as much time to prepare for competition now than before, I have every confidence that you will come in with the conditioning that you want!

~Rosie~
 
Rosie Chee said:
We understand life, the costs that come with it AND competing on top of it, Francisco. Even though you only have half as much time to prepare for competition now than before, I have every confidence that you will come in with the conditioning that you want!

~Rosie~
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Thanks for rosie! On the other hand im in peace with the decision of not competing in barbados. Things happen for a reason. ;) and i will be going to boston now...pretty exited about it. (less expensive, and lots of fun) ;)...im already thinking about all the great italian food for after the show!!
 
fmoncas said:
Thanks for rosie! On the other hand im in peace with the decision of not competing in barbados. Things happen for a reason. ;) and i will be going to boston now...pretty exited about it. (less expensive, and lots of fun) ;)...im already thinking about all the great italian food for after the show!!
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They definitely do and I can personally attest to that! It's awesome to have that peace. Hope your weekend has gone well :)

~Rosie~
 
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