Francisco Montealegre - Genomyx Sponsored Athelete
- Thread starter JakeVendetta
- Start date
fmoncas
Board Sponsor
Thanks Johny!! i hope i can maintain this look!
fmoncas
Board Sponsor
still rockin' the 'fro, too... diggin' it.
LOL!,,,,Thanks for stoping by bro!
fmoncas
Board Sponsor
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
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
fmoncas
Board Sponsor
thanks bro i really appreciate the support!
fmoncas
Board Sponsor
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!
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
Board Sponsor
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!
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
Board Sponsor
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.
I did HIIT Cardio only today...it was very painfull to finish the intervals...legs are very tired.
JoHNnyNuTZ
Well-known member
Keep it up man. Get that shiz!!!
fmoncas
Board Sponsor
Thanks for the ongoing support Johny! Almost there bro...the worse is over now!
JoHNnyNuTZ
Well-known member
Man, Im psyched to see how you make out man. Youve been doing real good.
fmoncas
Board Sponsor
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. :yup:
fmoncas
Board Sponsor
Thanks john:wink1:y...hopefuly i wont get crushed by those freaks!
fmoncas
Board Sponsor
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
Today i have scheduled HIIT again only...no training
fmoncas
Board Sponsor
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!...
fmoncas
Board Sponsor
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
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
fmoncas
Board Sponsor
Thanks bro! i really appreciate the ongoing support! GO GENOMYX!!!!
fmoncas
Board Sponsor
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
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
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Rosie Chee
The Female Terminator
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).
fmoncas
Board Sponsor
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...
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...
Attachments
JakeVendetta
Board Sponsor
All the hard work paid off, Congratulations!
Silver3CSRT8
Well-known member
Amazing work man! You should be damn proud of what you accomplished!
fmoncas
Board Sponsor
THURSDAY: 2 Days Out
I slept just a few hours that night...i packed all my stuff the night before and i woke up really early to drive to the airport with my wife. We arrived in NYC around 11:30 am and took a cab to the Hotel. My first impression from NY was WooW this is a big City with LOTS of People! There were people everywhere...all the streets were packed..i am not used to that here in Texas LOL!
In the afternoon we went for a long walk and have something to eat...(Well i ate fish + ricecakes at the hotel) I took my wife to this cool restaurant a few blocks from the hotel and she ate a Juicy steak burrito!! mmm...and i got to smell it and watch her eat.
I slept just a few hours that night...i packed all my stuff the night before and i woke up really early to drive to the airport with my wife. We arrived in NYC around 11:30 am and took a cab to the Hotel. My first impression from NY was WooW this is a big City with LOTS of People! There were people everywhere...all the streets were packed..i am not used to that here in Texas LOL!
In the afternoon we went for a long walk and have something to eat...(Well i ate fish + ricecakes at the hotel) I took my wife to this cool restaurant a few blocks from the hotel and she ate a Juicy steak burrito!! mmm...and i got to smell it and watch her eat.
Attachments
fmoncas
Board Sponsor
FRIDAY: 1 DAY OUT
Again i wake up early to attend the meeting and the take the urine test and polygraph test. After an hour i was out and i had the rest of the day to myself so we went out again and walked for like 3 hours....NYC is a beautiful city with so many places to see that 3 hours felt like nothing. For me was a good way to do cardio
Again i wake up early to attend the meeting and the take the urine test and polygraph test. After an hour i was out and i had the rest of the day to myself so we went out again and walked for like 3 hours....NYC is a beautiful city with so many places to see that 3 hours felt like nothing. For me was a good way to do cardio
Attachments
fmoncas
Board Sponsor
FRIDAY NIGHT: 8hrs Out
NOW IT WAS TIME TO GET BACK TO BUSINESS!! Contest was just a few hours away and it was time to apply my Tan....First coat before the show to get a good base!...Also it was time to eat my last meal of the day. In addition i practiced my poses one last time for about 15-20 minutes including my posing routine.
NOW IT WAS TIME TO GET BACK TO BUSINESS!! Contest was just a few hours away and it was time to apply my Tan....First coat before the show to get a good base!...Also it was time to eat my last meal of the day. In addition i practiced my poses one last time for about 15-20 minutes including my posing routine.
Attachments
fmoncas
Board Sponsor
SATURDAY MORNING: SHOW TIME!!!
I Woke up at 4:00 am to start the Carb up process! So i slept again just a few hours...however i was so exited about the contest that i felt great and refreshed....around 7 am we letf the hotel and walk to the bus stop to get the bus that will take us to the location of the show...As usual we had some xtra time to stop and eat something (my wife only...i only whatch her eat again!!! LOL a capuchino coffe + Egg homelet + hashbrows + toasted bread with jelly!! the food looked so great but i was going to have my time to pig out a little later that day
I Woke up at 4:00 am to start the Carb up process! So i slept again just a few hours...however i was so exited about the contest that i felt great and refreshed....around 7 am we letf the hotel and walk to the bus stop to get the bus that will take us to the location of the show...As usual we had some xtra time to stop and eat something (my wife only...i only whatch her eat again!!! LOL a capuchino coffe + Egg homelet + hashbrows + toasted bread with jelly!! the food looked so great but i was going to have my time to pig out a little later that day
Attachments
fmoncas
Board Sponsor
Pre-Judging! Backstage
After arriving to the show we went backstage to re-touch my tan and apply the final coat....45 mins away from PJ they called us to go the Pump Room and start pumping up....I was feeling the pressure, 11 pros in my class getting ready and pumping backstage! Everybody was focusing on doing their thing...some guys eating last minute high sugar meals to get the energy to endure the storm that was coming other doing countless pushups...
After arriving to the show we went backstage to re-touch my tan and apply the final coat....45 mins away from PJ they called us to go the Pump Room and start pumping up....I was feeling the pressure, 11 pros in my class getting ready and pumping backstage! Everybody was focusing on doing their thing...some guys eating last minute high sugar meals to get the energy to endure the storm that was coming other doing countless pushups...
Attachments
fmoncas
Board Sponsor
PreJudging: 30 minutes of Posing Rounds Was Brutal!!!!
Time to go Onstage and Do what i have been getting ready for the last 20 weeks. As i expected it was nothing short than a War!...I ended up exhausted and sore from flexing and flexing....
Time to go Onstage and Do what i have been getting ready for the last 20 weeks. As i expected it was nothing short than a War!...I ended up exhausted and sore from flexing and flexing....
Attachments
fmoncas
Board Sponsor
More Pre-Judging......!!! Then it was all over...i was so tired and ready to go back to the hotel to rest for the night show. When i was Backstage i had the chance to meet a couple of friends and were there to show some support...I was especially happy to find out that my friend Clement Yearwood (one of the top lighweights in the world) made it to the show..
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fmoncas
Board Sponsor
NOW it was time for the Overall PoseDown! I knew it was going to be a very hard task because the heavyweight champ was Rodney helaire...he is a mass monster.....and At the end of the day my conditioning and symmetry was not enough to beat this 2 time world champ. He deserved the win and i was really happy for him!...we had a great time onstage. He is truly a great guy and an incredible natural bodybuilder.
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...after my pigout i took a long shower and we went out to relax and have some fun!!! and why not one cold BEER!!!
fmoncas
Board Sponsor
Thank you matt!...
fmoncas
Board Sponsor
VIDEOS
Finally i had to some time to get this videos uploaded on youtube. Ok guys
The first video is my posing routine at the night show. I modified my music and my posing routine a little from last year...The second video is from the Overall Posedown...once again it was awesome to share the stage with such a great group of athletes...we are all champions in my mind...Also big congrats to big Rodney!
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Finally i had to some time to get this videos uploaded on youtube. Ok guys
The first video is my posing routine at the night show. I modified my music and my posing routine a little from last year...The second video is from the Overall Posedown...once again it was awesome to share the stage with such a great group of athletes...we are all champions in my mind...Also big congrats to big Rodney!
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fmoncas
Board Sponsor
UPDATE:
Ok guys...one chapter is over, now its time to do this all over again from the start. I have been training light...and i will be doing light workouts for 2 weeks...i am just going thru de motions right now to let my body heal....i am specially trying to let my legs rest after all the craziness that i put them thru.
After my Food weekend madness i put like 5 lbs overnight LOL! but on monday i was back on my diet and i am back down 4 so i am good to go now. I will have to travel next week to miami for a photoshot and i have to look good so today i will do a high carb day and then i will deplete carbs all week next week for the photoshoot. I will try to bring also pics from my travel to miami.
I am also working on my new nutrition plan and training strategies that i will implement this offseason...all i can tell you is that i will be experimenting a lot with things that i have never done before....i may fail but i got nothing to lose
Ok guys...one chapter is over, now its time to do this all over again from the start. I have been training light...and i will be doing light workouts for 2 weeks...i am just going thru de motions right now to let my body heal....i am specially trying to let my legs rest after all the craziness that i put them thru.
After my Food weekend madness i put like 5 lbs overnight LOL! but on monday i was back on my diet and i am back down 4 so i am good to go now. I will have to travel next week to miami for a photoshot and i have to look good so today i will do a high carb day and then i will deplete carbs all week next week for the photoshoot. I will try to bring also pics from my travel to miami.
I am also working on my new nutrition plan and training strategies that i will implement this offseason...all i can tell you is that i will be experimenting a lot with things that i have never done before....i may fail but i got nothing to lose
AZMIDLYF
Legend
I think you had better conditioning than Rodney. What is the height difference between the two of you? In the video you look like there could be a 3 inch height difference. That will give him an advantage in visually looking thicker. Big congrats Monte on your accomplishments! Have a great time in Miami and make sure you get to South Beach if possible. That place is insane!!
fmoncas
Board Sponsor
Thanks bro!...yeah i was taller than rodney by 3 inches! but he was 20 lbs heavier than me:bigeyes:...he is trully a genetic freak..! i have not daubt in my mind that if he were not natural he would be battling for the olympia tittle along with jay cuttler and the other. He is also a great guy and my hat off to him...one of the best naturals in the world for sure.
As far as miami i will be staying in south beach bro...so i am expecting to have a lot of fun with my food and at the beach after the shoot. I will try to bring lots of pics:thumbsup:
