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Francisco Montealegre - Genomyx Sponsored Athelete

Since my left bis is still giving me issues...i decided to change my back workout completely. Stop training my back or cutting my frequency to let my bis recover is not an option so i decided to do a back workout where i will try to minimize the activation of the arm flexors...this will allow me to hit my back often and let my bis recover.

1. Straight-arm pulldown
3 sets of 10-12 reps

2.. High pulley cross-rowing with fixed elbow angle
3 sets of 8-10 reps

3. Low pulley cross-rowing with fixed elbow angle
3 sets of 8-10 reps

4. Barbell shrugs
3 sets of 12-15 reps

I will be doing this for 2 weeks. At the same time i will ice my bis every night for 15 minutes and hopefully this will do the trick...so i can re-sume my regular back workout in a few weeks.

As far as new workout split...i will be doing something outside the box. It is going to take a lot of dicipline and sacrifice but i will make it happen. See bellow

NOTES: No Bis Workout for at least 2 weeks / No max Strenght back workout until bis recovers.

Day 1: Back/Chest Max Streght (AM) Back/Chest Hyper (PM)
Day 2: Lower Body Max Streght
Day 3: Arms/Delts Max Strenght (Am) Arms/Delts Hyper (Am)
Day 4: Cardio or Rest (Control Days)
Day 5: Repeat

Lets do this....Starting monday
 
I am starting the new split today. I am not sure what to expect since i am starting with the wrong foot because of my bis injury. We will see what happens in a couple of weeks...i am leaving to the gym for my first back and chest workout of the day (max Strenght) and despite the fact that my back workout it is going to suck...i will do my best to hit my chest hard.
 
I started the new program split yesterday and I was a little anxious about it because this is new territory for me. I have been working really hard over the last few years to increase my work capacity and soft tissue strength to be able to handle this type of training but you never know what it is going to happen until you try it.

Early this year was the first time I did workout 2 times per day..however I was not training the same muscle group in the same day... This time I am attempting to hit the same muscle 2 times per day. I understand that I am walking on a fine line between getting injured and not but this is also the fun of it. Without a big risk there is no big reward.

I was very cautious yesterday during my morning session …I was feeling great and I could have easily let myself get carried away with my volume and intensity. ...but instead I controlled myself and I did only what I had scheduled paying attention to the way I was feeling. I ended up the workout feeling fresh normally I end up trashed and this is what I wanted to avoid
In the afternoon I was feeling a little sore from my left pec so I decided to ice it a bit. Then 7 hrs latter I hit the gym again….Again I was cautious but to my surprise the workout went very well. It is a good start…we will see what happens in a few months.

AM Workout (Max Streght)

BB incline Bench Press (Sets x 5) + Warm up sets

HS Horiz Flat Press (Sets x 5) + Wup sets

Weighted Dips ( Sets x 5) + Wup Sets

Straight-arm pulldown (3 sets of 5 reps)

High pulley cross-rowing with fixed elbow angle (sets of 5-8 reps)

Low pulley cross-rowing with fixed elbow angle (sets of 5-8 reps)

Barbell shrugs (sets of 5 reps)

PM Workout (Strenght Endurance)

Incline DB Bench Press (Sets x 15) + Warm up sets

Dips (Sets x 15)

Cable Flyes ( Sets x 15)

Straight-arm pulldown (3 sets of 15 reps)

High pulley cross-rowing with fixed elbow angle (sets of 15 reps)

Low pulley cross-rowing with fixed elbow angle (sets of 15 reps)

Barbell shrugs (sets of 15 reps)

Despite the fact that I am not working out my back with my traditional exercises I am sore today!! My traps and lats are on fire and my bis in feeling great..no pain whatsoever. I hope that this is a good indication that soon I will be able to go back to the heavy rowing and pulling ;)
 
Great leg workout last night...Right now i am not focusing on improving my legs or gaining strenght..i am focusing on maintaining my leg size and letting the legs recover from all the cardio and training that i did during my last prep. However if i go lighter i feel that i am wasting my time so to make things more challenging and burn some xtra cals i have been superseting every set of legs with one set of jumping rope - 50 revolutions.

1. BB squats (3 sets x 15-20 reps ) supperseted with Jumping Rope (50 revolutions)

2. Leg Presses (5 sets x 20 reps) Superseted w/Jumping Rope 50 Rev.

3. Lunges ( 2 sets x 10 each leg) Superseted w/Jumping Rope 50 Rev.

4. Seated Leg Curls (3 sets x 15) Superseted w/Jumping Rope 50 Rev.

5. Lying Leg Curls (3 sets x 15) Superseted w/Jumping Rope 50 Rev.

6. Adduction Leg Machine (3 sets x 15) Superseted w/Jumping Rope 50 Rev.

I ended up trashed LOL!....but i loved it..because i pushed my self hard. I think that i have earned my carbs for the day LOL! On the other hand this type of training will help me to improve my cardiovascular capacity to the point that i will be able to lift and perform better while my heart rate is at its max.

Today is my delt-arms (no bis) workout and i need to hit the gym again twice a day....i am very exited that finally next week i will be using the new GENOMIX PROTOCOL :thumbsup::thumbsup::thumbsup:...its being out of stock but the new batch will be ready....this supplement ROcks!! it is packed with beata-alanine, BCAA's and this will be my secrent weapon to endure my crazy volume.!! I CANT WAIT!!!
 
Update on the new SPlit

Today i will be completing my first week on the new split. This was actually very tough and the workload is hard to handle. Since this was my first week i set my baseline as far as weights, intensity and exercises..However I had to adjust constantly base on how I was feeling in every workout. For example Friday during my last chest/back workout of the week I was feeling very drained and I got a little headache from all the work…my body was falling apart but I pushed thru with safety in mind at all times and then collapsed in bed after my pm workout. I am not sure if this Is going to work or not but I have to give it a try. On the good side I feel that I am pumped all the time..I am looking bigger especially on my upper-body. ..and Saturday I was up 2 lbs from nowhere (morning weight) without changing my food intake. If I can manage to survive and make this work I hope to make some decent improvements in my upperbody which is my goal.

On the Bad Side:

I am now having some issues with my knees. Most people that know me from the gym know that I train legs like crazy. One time during my prep I trained legs during 2.5 hrs + cardio..anyways it seems that I have developed muscle imbalances that I needed to be taken care of with flexibility training and self-myofascial release and I never did. As I result both my knees hurt when I bend them (small pain but annoying). I assume that all this training without proper maintenance caused dysfunctions in the connective tissue.These dysfunctions are treated by the body as an injury and as a result the body initiates what is called the cumulative injury cycle. Hard training always creates trauma to the tissue and inflammation… this leads to the creation of adhesions or knots in the muscle (made of an inelastic collagen matrix) these adhesions interfere with proper muscle or joint motion forcing the body to move in an altered fashion leading to joint pain and injury. Well live to learn….I will rest my legs for a while, find my old foam roller and start working on getting my legs back in shape.

I hope my experience and this info help other people to avoid making the same mistakes that I did ;)
 
Cardio - Only today.

Type: Jump Rope 50-60 revolutions + 30 lb Ketbell swings (no rest and Repeat).
Time: 30 minutes
Cals Burned: 660
 
Yesterday was a good day. I managed to hit chest/back twice with no major issues...my morning workout was awesome i pushed hard and i lifted more weight than last week....hopefully soon i will be reaching my old PR's and i will be ready to smash them...as far as my pm workout i had to adjust my intensity and play by how i felt...but i managed to push some decent weights x 15 reps. My goal is to stay healty and play with the variables until my body adjust to the frequency.

AM Workout (Max Streght)

incline DB Bench Press (3 x 5) + Warm up sets

HS Horiz Flat Press (3 x 5) + Wup sets

Weighted Dips ( 3 x 5) + Wup Sets

Straight-arm pulldown (3 sets of 5 reps)

High pulley cross-rowing with fixed elbow angle (3 of 5-8 reps)

Low pulley cross-rowing with fixed elbow angle (3 of 5-8 reps)

Barbell shrugs (3 of 5 reps)

PM Workout (Strenght Endurance)

Incline DB Bench Press (3 x 15) + Warm up sets

Dips (BW x 15)

Cable Flyes ( 3 x 15)

Straight-arm pulldown (3 sets of 15 reps)

High pulley cross-rowing with fixed elbow angle (3 sets of 15 reps)

Low pulley cross-rowing with fixed elbow angle (3 sets of 15 reps)

Barbell shrugs (3 sets of 15 reps)

finally some pics from my photoshoot in miami
 

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Update..my new split is killing me LOL!..its alot of work but i am doing my best to keep it up. Last week i missed one delt/arm workouts because i was feeling very tired....i am walking on a fine line between overtraining and injury so i must be very careful and keep paying attention to how i feel. I was satisfied that last week i completed 4 chest/back workouts, 2 legs and 2 delts/arms with no problems. My weights are going up finally and my body seems to have adapted to the workload. I will stay on this for another 2 weeks and then i will give my body a break.

In addition I went to the doc today to check my bis injury...and after some X-rays it seems that i am fine, the doc prescribed me some anti-inflamatories and a cream to apply in the affected area 3 times/day. I was happy with the results and hopefully i will resume my standard back/bis training soon
 
Update:
I dont have a lot to update. An Offseason log is pretty bored compared with a contest prep one...Anyways here we go

Training split: I have decidede to lower the volume and modify my split a little bit based on what i can tolerate. So for now on i will be doing 4 chest/back workouts, 2 Legs and 2 delts/arms. It seems that my body can tolerate this much volume with no problems at this time. I wish i could push harder to complete the remaining 2 delt/arm workouts from the original split but i think it is overkill....too much time and dedication from my part and i am not even sure if this will be worth it. I feel that i live in the gym...and i need to have a life too LOL!..

Weight Changes: Since i finished my contest i have gained around 15 lbs..right now i am weighting around 190 and i promise my self that i was not going to gain more than that this offseason...however i got there to fast despite the fact that i was only having 1 cheat meal per week and keeping my numbers. The good news is that i am still lean..full set of abs, hamstrings still there and veins in my legs. Anyway i am not sure what i want to do at this point...i may do a small diet after thanksgiving to get rid of a few lbs of fat and work my way up again.

Injuries: My Bis is feeling better already...the pills are helping a lot but i am going to wait one more week to start training bis again. I will be doing pulls and rows again this week but i will use slow tempo and light weights to see how i feel after the workout. As far as my back....i was surpriced that my doc said that i dont have any herniated disc or anything in that area...i am puzzled now...i have not squated in more than one year because i was afraid and now i am temted to squat again.

Diet: Diet is going well....but it is very hard to eat only what i have to eat.. i am constantly hungry and tempted to have a little more.....Right now i am testing a new protein intake protocol. My daily prot intake this offseason will be 300g...Previously i have taken 240-250g (previous offseasons) and it worked well but i am always thinking what if i do this? what if i change that? in my mind this is the only way i can find what works best for me. As far as carbs i am taking around 200g.. the bad side about increasing my protein intake is that i have to cut my carbs. ;( ...as far as fats they are around 60-70g/day...for a total 2500 cals/day. I will try to build up my cals to around 3000 cals before i start my new contest prep.
 
Sick stuff man. Reading thru your log makes me realize I have much more reading I have to do in order to gain your level of knowledge on muscle developement as well as proper muscle maintenance. Truly motivational, I see why Genomyx picked you!
 
monstermash said:
Sick stuff man. Reading thru your log makes me realize I have much more reading I have to do in order to gain your level of knowledge on muscle developement as well as proper muscle maintenance. Truly motivational, I see why Genomyx picked you!
Click to expand...

thank you brother!
 
I was asked about my diet in another forum so i decided to post my current numbers and a sample of my typical diet. However i have to say that i dont eat this everyday, this is what i ate yesterday..my macros are the same but my food changes once i feel tired of a particular food.

Macros: P300/C200/F60-70

Meal 1: Egg tacos
2 whole Eggs, 2 high fiber tortillas, 30g of fat free mozzarella cheese, Tabasco, Oregano
30g whey prot

Meal 2:
Fat Free Popcorn (Carbs 50g)
45-50g of whey

Meal 3:
Fat Free Popcorn (Carbs 50g)
45-50g of whey

Meal 4:
Chicken Breast 6-6.5 oz
Brocolli (300g)
Nuts (Peanuts/Almonds/Cashews)

Meal 5:
Tilapia 8 oz
Brocolli (300g)
Nuts (Peanuts/Almonds/Cashews)
 
Update
I got two very special items in my mail yesterday. I have been expecting this two for some time now and they are here now..i am pretty exited about using this tools to improve my training.

First are My Rehband knee sleeves : as you guys know I have been having some small knee issues and I decided to find and order the best knee sleeves that I could find. These things are top of the line and are perfect to use to prevent injuries and help to recover from them. These are the original 7mm Rehband that were made popular by top weightlifters around the world….i cant wait to re-start my pressing and squat movements with these things on!

The second item is the new re-designed PROTOCOL !....I have beat down myself to the ground for the last few months to the point that I was feeling like a walking zombie! I decided to take 3 days off this week because I was feeling very drained…so this product came just in time to start the new mesocycle tomorrow! …I will take 3 servings/day in separated doses….mid morning, before training and righ after my workout….thats about 10g of Leucine and 4.5g of beta-Alanine…plus my other antioxidants and aminos I am hoping to recover faster from my workouts.
 

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You are a beast man! That much vol would kill me hahah....how long are your am/pm workout sessions usually lasting?
 
350zTT said:
You are a beast man! That much vol would kill me hahah....how long are your am/pm workout sessions usually lasting?
Click to expand...

Usually 1hr bro..... I am pretty sure that anyone can do it...it is just a matter of letting your body get use to the volume and control the intensity.

Later bro
 
fmoncas said:
Usually 1hr bro..... I am pretty sure that anyone can do it...it is just a matter of letting your body get use to the volume and control the intensity.

Later bro
Click to expand...

Watched a few of your youtube vids man and you are a f-ing beast man haha! Gonna try to put your split to the test during my break...will have a little more time then! Are you eating before your am workout?
 
350zTT said:
Watched a few of your youtube vids man and you are a f-ing beast man haha! Gonna try to put your split to the test during my break...will have a little more time then! Are you eating before your am workout?
Click to expand...

Thanks bro! ...i am trying to do my best :) As far as your questions BiG "YES"...i try to eat plenty of carbs and some whey to have the energy to hit it hard!

Thanks for the kind comments...i am glad you liked the videos...later and if you decide to give my split a try dont hesitate to ask me any questions about it.
 
Guys sorry that i havent updated my log. My computer is down and i took it to this computer repair shop and the comp guy keep telling me "your comp is going to be ready tomorrow" and its been almost two weeks and nothing!(i am so pissed right now) this is turning into a nightmare! I hope i can be back in a few days.

take care & merry Christmassss!
 
my little nightmare w/my computer is over LOL!...i will be posting soon! I just want to wish everyone "merry christmas"..

In addition i want to thank the GENOMIX team for giving me the opportunity to be part of the team...I am sure that next year is going to be a great year for this great company....I have been using the new protocol and all i can say is WOW! Awesome product!! ... Later guys and merry christmas to you all!
 
Crazy upperbody workout today. After taking a few days off due to the holydays i came back strong today. I felt bullet proof and after my 2 hr workout i still had gas in the tank for some cardio but i decided to take it easy because tomorrow is leg day.

1. Close GRip Pull Downs
160 x 15 W-up
180 x 12 W-up
195 x 12 w-up
230 x 5
230 x 5
230 x 5

2. DB Rows
100's x 5
110's x 5
120's x 5
130's x 5
140's x 5
150's x 5

3. Straight Arm Pull Down
150 x 15
150 x 15
150 x 15

4. Incline DB Press
100's x 5
110's x 5
120's x 5
120's x 5
120's x 5

5. Weighted Dips
75 attached x 6
75 attached x 6
75 attached x 6

6. Cable Flyes
90 x 12
90 x 12
90 x 12

7. Cable Side Laterals
3 sets x 15 reps

8. DB Side laterals
50's x 15
50's x 15
50's x 15

9. REar DElt Cable
3 sets x 15-20

10 Rear DElt Machine
3 sets x 15-20

11. Tris Extesions
100 x 12
100 x 12
100 x 12

12. Bis PReacher Curls
3-sets x 15-20 reps light weight (nursing an injury)

On the other hand

Training: As far as training is concerned everything is going great. I am back to my standar split now..... this means that no more testing. I was able to test very hight freq training protocol (a 2/day workout) and all i can say is that:

1. It is very time consuming and require a lot of dedication and work to keep it going.
2. Intensity/volume needs to be monitored and adjusted to avoid injuries
3. I saw Strenght gains only when my body was able to handle the volume
4. I used to improve my chest/back and they look fuller and thicker now so i am pleased that i did it.

On the down side: I havent been able to hit my legs hard due to my knee pains...however after i got my knee sleeves i havent have any issues...i hope to get back to my 2/week training protocol soon.

Nutrition: No big issues here...I have hit my numbers like a machine. However i was not able to do it last week because my computer was down but i have to admit that i felt relieved to just eat without thinking about prot/carbs and fat content LOL!...well the fun in over and my comput is back so the fun is over!

In addition i have been using the new protocol before and right after my workout and i believe that it is doing a great work helping me recover form my workouts. I am training around 2 hrs every time i hit the gym and next morning i feel great....so i think that from now on this supplement is going to be added to my list of must have supps.

Later guys...
 
monstermash said:
what ratio do you use for your macros or how do you determine how much protein,fat, and carbs?
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I would say that after dieting, experimenting with my foods for many years now i know whats works for me. So for me this is what works:

Protein: 1-1.5g lb
Fats: 0.3-0.4g/lb
Carbs: This is a little tricky because it depends on my metabolism. the lowest i have been was around 125g/day during the last weeks before a show and the highest around 400g during offseason. Right now they are around 200-250 but they will go up slowly over the next few months.

I hope this helps
 
Today was my second leg workout since i decided to rest my (knees due to pain). My knees are still a little sore from my workout and i will apply ice tonight for 15 minutes. This is what i did today:

BB squats (Deep squats)
135 x 10
185 x 10
225 x 5
245 x 5
275 x 5
280 x 5
280 x 5

BB Romania Deads
135 x 10
225 x 5
275 x 5
315 x 5
365 x 5
365 x 5

Leg Press
4 plates/side x 10
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

Seated Leg ext
190 x 15
190 x 15
190 x 15

Adduction machine
200 x 12
200 x 11
200 x 12
 
fmoncas said:
I would say that after dieting, experimenting with my foods for many years now i know whats works for me. So for me this is what works:

Protein: 1-1.5g lb
Fats: 0.3-0.4g/lb
Carbs: This is a little tricky because it depends on my metabolism. the lowest i have been was around 125g/day during the last weeks before a show and the highest around 400g during offseason. Right now they are around 200-250 but they will go up slowly over the next few months.

I hope this helps
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It does, thank you.

Yeah I tried a few "cookie cutter" diet plans with decent results but I wanna get really lean by summer so I'm trying to learn the proper way to set up my macros.
 
monstermash said:
It does, thank you.

Yeah I tried a few "cookie cutter" diet plans with decent results but I wanna get really lean by summer so I'm trying to learn the proper way to set up my macros.
Click to expand...

You are welcome bro...and if you need something else just ask my friend
 
Great chest/back Hypertrophy workout today.

1. Close Grip pull dows (2/0/2) Tempo
150 x 15
165 x 15
180 x 15
195 x 15
195 x 15

2. DB Rows ( 1 SEc contraction)
110's x 12
110's x 12
110's x 12

3.HS High Rows
4 plates/side x 12
4 plates/side x 12
4 plates/side x 12

4. HS Low Rows (1 sec Contraction)
3 plates/side x 12
3 plates/side x 12
3 plates/side x 12

5. Straight Arm Pull Down (Slow Negative/Explosive Positive)
150 x 15
150 x 15
150 x 12

6. DB Low incline Press (2/0/2)
90's x 15
90's x 12
90's x 12

7. Free motion Cable Press (1 sec Contraction)
100 x 12
100 x 12
100 x 12

8. Gironda Dips
Bodyweight x 20
Bw x 20
Bw x 20
Bw x 20
 
Delts/Arms : Another good workout...i trashed my delts and arms yesterday. my left bis injury didnt bother me last night...this is good news for me.

1. BB military Press
135 x 15 w-up
155 x 10 w-up
170 x 5 w-up
185 x 5 W-up
210 x 5
210 x 5
210 x 5

2. DB side Laterals
50's x 15
50's x 15
50's x 15

3. Cable Side laterals ( 1 sec contraction)
90 x 15
90 x 15
90 x 15

4. Rear Delt (Free motion Row machine)
100 x 20
100 x 20
100 x 20

5. Rear DElt machine superset ( Seated + Standing)
135 x 12 + 10
135 x 12 + 10
135 x 12 + 10

6. Tris BB Overhead press
135 x 15
135 x 15
135 x 15

7. TRis Extensions (mechanical Drop sets - Underhand>Overhand>Palms Facing each other.
115 x 15,15, failure
115 x 15, 15, failure
115 x 15,15, failure

8. Bodyweight Dips
BW x Failure
BW x Failure
BW x Failure

9. Fat Grip / Incline Bench DB Curls ( 2/0/2 tempo)
30's x 12
30's x 12
30's x 12

10. Fat Grip /Preacher Curl machine
60 x 15-20
60 x 15-20
60 x 15-20

11. One Arm Preacher BB Curl
35 bar x 15
35 bar x 15
35 bar x 15
 

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raulob72 said:
Hows the protocol working for you??
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It is helping a lot with my recovery. Protocol is a great product...you cant go wrong with this formula ;) ! In addition before i was using protocol i used to supplement with beta-A, and L-Carnitine so having these two + leucine and agmatine in the same product make my life easier because i carry my Protocol in my gym bag and i take a serving right after i finish my last set at the gym...so the recovery process starts right there.

Also i am taking 2-3 servigs per day and my recovery time has improved a lot...yesterday i did Delts/Arms for like 2 hrs and today i am just a little sore! Def this is a supp that i will be including to my supplementation protocol

i hope this helps
 
Youre looking large Francisco :-) You might of said this already, but how much is your weight up this off season, so far?
 
JakeVendetta said:
Youre looking large Francisco :-) You might of said this already, but how much is your weight up this off season, so far?
Click to expand...

Thanks jake! Right now i am around 190 morning weight. Thats around 15 lbs over my contest weight. ;) i will try to maintain this weight until its time to cut again.
 
Long Upperbody workout today!

1. Med GRip Pull Downs
160 x 15 W-up
180 x 12 W-up
195 x 5 w-up
210 x 5
210 x 5
210 x 5

2. DB Rows
100's x 5
110's x 5
120's x 5
140's x 5
150's x 5
160's x 5

3. Straight Arm Pull Down
150 x 15
150 x 15
150 x 15

4. Incline DB Press
100's x 5
110's x 5
120's x 6
120's x 6
120's x 6

5. Weighted Dips
80 attached x 6
80 attached x 6
80 attached x 6

6. Cable Flyes
100 x 12
100 x 12
100 x 12

7. Machine Side Laterals
3 sets x 15 reps

8. REar DElt Machine
3 sets x 15-20

11. Tris Extesions
105 x 12
105 x 12
105 x 12

12. Bis PReacher Curls
3-sets x 15-20 reps light weight (Still nursing an injury) Bis felt great, i hope to get fully recovered soon
 
Another great leg workout...things are going great so far with my legs,..and my knees seems to be recovering. Strenght is coming back faster but i need to take it easy to make sure my knees can take it

BB squats (Deep squats...ass to the grass or go home LOL!)
135 x 10
185 x 10
225 x 5
245 x 5
275 x 5
280 x 5
295 x 5 (video)
[nomedia="http://www.youtube.com/watch?v=Hz2LWOqb3r8"]YouTube - Deep Squats 295 lbs/ Leave your ego out and go DEEP!![/nomedia]

BB Romania Deads
135 x 10
225 x 5
275 x 5
315 x 5
365 x 5
370 x 5

Leg Press
4 plates/side x 10
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
10 plates/side x 10

Seated Leg ext
200 x 15
200 x 15
200 x 15

Adduction machine
200 x 15
200 x 12
200 x 12
 
raulob72 said:
Awesome work man!!,I am logging PROTOCOL and its helping me on my recovery,!
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You will Love Protocol bro! its a great product...Timing is very important so make sure to take it right after you finish your workout ;) I carry my bottle to the gym and once i finish my last set i drink it..
 
Friday LEGS

I trained legs for the second time this week last night...I did high rep sets that trashed my legs...Started with Floor Deadlifts for sets of 15 reps...worked my way up to 315x15 for a couple of working sets. Then High reps leg presses 50 rep sets, Seated leg curls, and then my ham finisher superset that destroy my hams in 3 sets (15 rep/1 leg up + 15 rep/2 legs up 1 leg dwn + 15 reps/2 legs up)..and i finished my workouts doing 3 more sets at the adduction machine

Saturday ARMS/DELTS (old pic posted)

Great but long workout...my trainer parthner and me ended up drained by the time we finished...it was a great workout overall

1. BB Military Overhead Press
135 x 15
155 x 10
185 x 5
205 x 5
215 x 5
215 x 5
215 x 5

2. DB DElt Triad ( Lateral Raises + Front Raises + Overhead Presses)
35's x 15,15,15
35's x 15,15,15
35's x 15,15,15

3. DB Side Swings
40's x 20
40's x 20
40's x 20

4. Rear Delt High Cable Reverse Flyes
90 x 15
90 x 15
90 x 15

5. REar DElt Machine Superset (Seated + Standing)
150 x 15,15
150 x 15,15
150x 15,15

6. Close Grip TRis bench press (Z Bar)
110 x 20
110 x 20
110 x 20

7. Tris Mechanical Drop SEts ( Underhand grip + Overhand GRip + Rope)
120 x 15,15,15
120x 15,15,15
120 x 15,15,15

8. Tris Dip Machine
Whole Stack x 12
Whole stack x 12
Whole Stack x 12

9. HS Preacher Curl (hold contraction 2 secs)
90 x 15
90 x 15
90 x 15

10. Fat GRip Incline Bech DB Curls (2/0/2)
30's x 12 Ea Hand
30's x 10 Ea Hand
30's x 10 Ea Hand

11. Fat GRip - Z-Bar One Arm Preacher Curl
30 lb/bar x 12
30 lb/bar x 12
30 lb/bar x 12

I can move my arms now LOL!
 

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chocolatemilk said:
Do you normally hit high reps on legs? And that is a long workout lol damn...
Click to expand...

I train legs 2xweek and hit high reps on my second workout of the week....and yeah that was a long workout...it took me around 2 hrs LOL! :biggthumpup: later bro and thanks for stopping by
 
GENOMYX video...Recovery is essential

Improving my recovery rate has been my focus for the past few years...and thats allows me to train the way i do. I have done everything :

1. Epsom Salt baths
2. Ice Therapy
3. Massage
4. Self Myofacial Release
5. Recovery drinks..... Now i am using PROTCOL from Genomyx! with beta-Alanine, L-Carnitine, Leucine etc...this product is great!

The video is here

[nomedia="http://www.youtube.com/watch?v=82RXEl4zaEs"]YouTube - GENOMYX Video Athlete Francisco Montealegre[/nomedia]
 
I was so tired today and on top of that it was so cold outside that i almost miss my workout. Somehow i gathered my self and had a crazy leg workout.:mischievous:
Started with High reps Floor Deadlifts...Worked my way up to 315 for sets of 15 reps and then i hit one last set with 315 on the bar for 20 reps. I felt that my hams were going to explode! It hurt so good LOL! then i hit the leg press for 5 sets of 30 reps, followed by seated leg curls (4 sets x 15) then i finished my hams with my Ham TRiset on the lying curl mach... 1leg up, 1 leg down x 12reps + 2 lg up, 1 leg dwn x 12 + 2lgs up x 12...Total of 36 reps per set x 2 sets :aargh: Soo painful but so good.....not happy yet i loaded the adduction leg machine and hit 3 more sets x 15 reps.

On the other hand. I wanted to share with you all a cuple of shots from my photoshoot in austin 2009. I never got to see these pics until a few days ago. I spoke with the photographer at my last show and he told me that he was going to send them...i got them last week..LAter guys
 

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Watching you is motivating, Francisco - it's so refreshing seeing someone push through everything regardless and just do it anyway, no matter what. Looking great in your pics, and looking forward to seeing what 2011 brings :)

~Rosie~
 
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