Genomyx Sponsored Athelete - Francisco Montealegre

[REMBUKAI]

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.
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 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

[goddaloveme]

Dammmm bro! Looking crazy in those photos! What was your weight there? Good work on the crazy volume with your leg workout. Was that a planned super high volume session or was it one of those days where you just got in and didn't want to stop?

[bwelch1985]

those pictures a just cuhrazy!

so, when you gonna go after Worlds Francisco? I think you would have done quite well in the middleweight class in 2010...

[REMBUKAI]

Dammmm bro! Looking crazy in those photos! What was your weight there? Good work on the crazy volume with your leg workout. Was that a planned super high volume session or was it one of those days where you just got in and didn't want to stop?

thanks bro...i believe i was 175lbs..those pics are from 2009. As far as the leg workout...i train like that all the time...my workouts are based on high volume and high frequency. Love it Some days i do a little more and some days i do a little less depending how i feel...but when i feel bullet proof i just go nuts

[REMBUKAI]

those pictures a just cuhrazy!

so, when you gonna go after Worlds Francisco? I think you would have done quite well in the middleweight class in 2010...

Thanks bro!...that is a good question. I was planning to do the worlds last year but unfornately i had to take care of some issues (professional) and then i was not doing well finantially so i decided to do only the us cup. Perhaps this year and i hope that everything works is my favor this time. I will prob know later this year

[REMBUKAI]

Another great leg workout today.....Max Strenght day. I started as usual with Deep BB SQuats and worked my way up to 300 lbs for a 2 sets of 5...so deep that i felt that i was seating on the floor! LOL! then i went for one more last set of 5 reps but to bump up the intensity me and my trainer parthner decided to finish with a drop set. So we ended up with 300x 5 dropped to 225 x 15 dropped to 135 x failure. My lungs were on fire!! Then it was time for heavy Romanian Deads...we did around 6-7 sets working our way up to 380 x 5 in the last set. Then 3 sets of unilateral Leg presses 3 plates/side x 10-12 reps, Seated leg curls x 3 sets of 12 reps and we finished the legs hitting the adductors 3 sets of 12-15 reps.

Overall it was a great workout...on the downside my knees are still giving me some issues. They get sore after my workouts...i have decided to pull every trick out of my book to help them recover. i am going to the store today for some epsom salt, i will start icing everynight, and streching a lot. We will see...

Later guys

[REMBUKAI]

I was feeling a little tired last night but i ended up having a Good chest-back workout (strenght endurance day). I tried to make it more interesting by changing a few things here and there.

1. Short bar - Lat pull downs (suppinated grip)
150 x 15
165 x 15
180 x 15
195 x 15
210 x 15

2. DB Rows (1 sec contrantion)
120's x 15
120's x 15
120's x 15

3. HS high Row
3pl/side x 15
4pl/side x 15
4pl/side x 15
4pl/side x 15

4. HS Low Row (Standing)
3pl side x 15
3pl side x 15
3pl side x 15

5. Streight Arm Pull Down (Explosive positive / Slow neg)
160 x 15
160 x 15
160 x 15

7. Mechanical Dropset - DB Chest Press (high incline + Low incl + Flat)
90's x 6 x 6 x 6
90's x 6 x 6 x 6
90's x 6 x 6 x 6

8. HS low incline Press
3pl side x 8
3pl side x 8
3pl side x 8

9. Free motion Cable Chest PRess
3 sets x 12

10. Dips
BW x failure
BW x Failure
BW x Failure

[REMBUKAI]

Today DELTS & ARMs

Great workout! Today was one of those days that started not so good and ended up great. I was feeling a little down because of my knee issues that will Prob. force me to de-load for another 2-3 weeks..anyways injuries are part of this game and i will find a way to take advantage of this. So the day started not so good but ended great because i focused all my frustration in my workout..poor my arms and my trainer parthner..we all ended up trashed.

1. BB Military press
135 x 20
155 x 5
185 x 5
205 x 5
220 x 5
220 x 4

2. Cisco's Side Laterals (my own torture)
45's x 15
55's x 15
65's x 12
65's x 12

3. Cable SideLat Raises
3 sets x 15-20 reps

4. Rear Delt Cable
3 sets to failure

5. Rear Delt Machine (Superset: Seated + Standing)
150 x 15 x 12
150 x 15 x failure
150 x 15 x failure

6. cable Tris Extensions (Dropset)
Whole stack x 12 drop to 120 x failure
Whole stack x 12 drop to 120 x failure
Whole stack x 12 drop to 120 x failure

7. Incline bench Skull Crushers Supersetted with inc. close grip press (same weight)
65 x 15 x fail
65 x 15 x fail
65 x 15 x fail

8. Seated Dip machine ( Explosive concentric + 4 sec Eccentric)
Whole stack x 10
Whole stack x 10
Whole stack x 10

9. Seated Fat Grip DB Curl (202 tempo)
35's x 10
35's x 10
35's x 10

10. standing Fat Grip Hammer Curl
35's x 10
35's x 10
35's x 10

11. HS Preacher curl
80 x 15
80 x 15
80 x 15

12. Z-Bar One hand PReacher Curl
30 lbs bar x 10
30 lb bar x 10

[bwelch1985]

What's up w/ "Cisco's side laterals"?? those are some seriously heavy weights for lateral raises!

If you don't mind me asking, what do you do for a living Francisco?

[REMBUKAI]

What's up w/ "Cisco's side laterals"?? those are some seriously heavy weights for lateral raises!

If you don't mind me asking, what do you do for a living Francisco?

the "Cisco's side laterals" are a creation from my twisted mind LOL! last year when i moved from my old appartment i was carrying two bags upstairs (one in each hand) but one of them (front hand) was pretty heavy so could only lift it for a couple of seconds to reach 2-3 steps higher each time. To make the story short next day my side/front delts were soooooooooo! sore!! that i was very surpriced! So i decided to try it at the gym with dbells. The movement is unilateral and starts like a Dumbbell Hang Clean but the movements is performed to the side like if you were doing an explosive side raises...then once you reach the shoulder level it turns into a db press and you press the weight! I love it

On the other hand i am an architect but unfortunately i am not employed right now. Currently i am working as a personal trainer.

[pat66]

You look amazing good job man !! also that GENOMYX shirt looks awesome where can i get one haha ?

[REMBUKAI]

You look amazing good job man !! also that GENOMYX shirt looks awesome where can i get one haha ?

thanks bro.....as far as the T's Get one from genomyx.net. they are great and very affordable! i think they are less than $10

[gainweightnow]

thanks bro.....as far as the T's Get one from genomyx.net. they are great and very affordable! i think they are less than $10

$6.95

[jwright715]

Hey man i found this log from another link on the forums and i gotta say, AWESOME stuff in here. Im subscribed and ill be following along; you take a very interesting approach to training

[NC_Tarheel]

Overall it was a great workout...on the downside my knees are still giving me some issues. They get sore after my workouts...i have decided to pull every trick out of my book to help them recover. i am going to the store today for some epsom salt, i will start icing everynight, and streching a lot. We will see...

Later guys

I know sometimes comparing knee pains can be like apples and oranges but...

I have problems with my knees hurting during the winter since I work out in a garage. I use tiger balm during workouts with knee sleeves on top. Post workout when I'm eating I apply more tiger balm and heat it with a heating pad. I'll do that another time that night if I feel like I need it.

I used to ice but by icing it I was just making it worse. Just my .02

[goddaloveme]

Overall it was a great workout...on the downside my knees are still giving me some issues. They get sore after my workouts...i have decided to pull every trick out of my book to help them recover. i am going to the store today for some epsom salt, i will start icing everynight, and streching a lot. We will see...

Later guys

I know sometimes comparing knee pains can be like apples and oranges but...

I have problems with my knees hurting during the winter since I work out in a garage. I use tiger balm during workouts with knee sleeves on top. Post workout when I'm eating I apply more tiger balm and heat it with a heating pad. I'll do that another time that night if I feel like I need it.

I used to ice but by icing it I was just making it worse. Just my .02

I have used tiger balm in the past but for muscular aches and not joint aches so I am not sure how much it would help. I would suggest icing post workout for 15-20mins and then wait about 30-60 mins and apply heat for 15-20 mins. The ice should help with inflamation but it will make them feel much stiffer, by applying heat shortly after you will help to reduce the stiffness by warming the surrounding ligaments/tendons/etc. I would image you are probably taking some glucosamine and if not I would highly suggest that. I have tried several products but I have never gotten the results that I have gotten from taking this one http://www.bodybuilding.com/store/glc/caps.html . Best of luck!

[Quelly]

the "Cisco's side laterals" are a creation from my twisted mind LOL! last year when i moved from my old appartment i was carrying two bags upstairs (one in each hand) but one of them (front hand) was pretty heavy so could only lift it for a couple of seconds to reach 2-3 steps higher each time. To make the story short next day my side/front delts were soooooooooo! sore!! that i was very surpriced! So i decided to try it at the gym with dbells. The movement is unilateral and starts like a Dumbbell Hang Clean but the movements is performed to the side like if you were doing an explosive side raises...then once you reach the shoulder level it turns into a db press and you press the weight! I love it

On the other hand i am an architect but unfortunately i am not employed right now. Currently i am working as a personal trainer.

I don't know about anybody else....but I can't picture what a cisco side lateral looks like...think you could take a vid next time you do them? sounds interesting

[gainweightnow]

I don't know about anybody else....but I can't picture what a cisco side lateral looks like...think you could take a vid next time you do them? sounds interesting

from what I'm picturing, it would have to come from his crazy mind

would be interested as well to see what these look like exactly.

[REMBUKAI]

Hey man i found this log from another link on the forums and i gotta say, AWESOME stuff in here. Im subscribed and ill be following along; you take a very interesting approach to training

Thanks bro! i am glad to know that this log is interesting to you _

I know sometimes comparing knee pains can be like apples and oranges but...

I have problems with my knees hurting during the winter since I work out in a garage. I use tiger balm during workouts with knee sleeves on top. Post workout when I'm eating I apply more tiger balm and heat it with a heating pad. I'll do that another time that night if I feel like I need it.

I used to ice but by icing it I was just making it worse. Just my .02

Thanks alot bro i really appreciate it...i will try the tiger balm

I have used tiger balm in the past but for muscular aches and not joint aches so I am not sure how much it would help. I would suggest icing post workout for 15-20mins and then wait about 30-60 mins and apply heat for 15-20 mins. The ice should help with inflamation but it will make them feel much stiffer, by applying heat shortly after you will help to reduce the stiffness by warming the surrounding ligaments/tendons/etc. I would image you are probably taking some glucosamine and if not I would highly suggest that. I have tried several products but I have never gotten the results that I have gotten from taking this one http://www.bodybuilding.com/store/glc/caps.html . Best of luck!

Wow brother thanks!

I don't know about anybody else....but I can't picture what a cisco side lateral looks like...think you could take a vid next time you do them? sounds interesting

Sure Erick! i love them bro! they destroy my delts everytime i do them

[REMBUKAI]

from what I'm picturing, it would have to come from his crazy mind

would be interested as well to see what these look like exactly.

LOL! i will do my best to film a video next time

[Quelly]

Thanks Francisco, I'm always looking for ways to add more delt size and try to create some width I so badly need!

[NC_Tarheel]

I have used tiger balm in the past but for muscular aches and not joint aches so I am not sure how much it would help. I would suggest icing post workout for 15-20mins and then wait about 30-60 mins and apply heat for 15-20 mins. The ice should help with inflamation but it will make them feel much stiffer, by applying heat shortly after you will help to reduce the stiffness by warming the surrounding ligaments/tendons/etc. I would image you are probably taking some glucosamine and if not I would highly suggest that. I have tried several products but I have never gotten the results that I have gotten from taking this one http://www.bodybuilding.com/store/glc/caps.html . Best of luck!

My knee pain isn't totally muscular. It's right on the top half of the knee cap (if that makes sense)

I'll put on TB Ultra Strength and put the sleeve on so it starts to get warm. I'll do extra leg ext sets and some body weight squats before I even put a bar on my back and it seems to do the trick.

It's weird though because I only get the pain during the winter. I guess I need to move to the equator and do Smolov year round

.....sorry for thread derail.....carry on......

[REMBUKAI]

Thanks Francisco, I'm always looking for ways to add more delt size and try to create some width I so badly need!

no need to thank me eric! I hope that this exe help you in any way!

[REMBUKAI]

My knee pain isn't totally muscular. It's right on the top half of the knee cap (if that makes sense)

I'll put on TB Ultra Strength and put the sleeve on so it starts to get warm. I'll do extra leg ext sets and some body weight squats before I even put a bar on my back and it seems to do the trick.

It's weird though because I only get the pain during the winter. I guess I need to move to the equator and do Smolov year round

.....sorry for thread derail.....carry on......

Thanks 4 your feedback brother!

[REMBUKAI]

Finally i have time to seat in front the computer to type an update

First of all i have decided to deload my legs big time! i tried everything in my hands to get rid of my knee issues but the problem is still there...so last option is to de-load. So i will be squating light but i will make sure to destroy my hams in the process. On the other hand today i had a great back/chest workout. Chest/back are so tight right now...feels good

I started with Close grip pull downs for 4 working sets, then i hit my back from another angle, HS high row working my way up to 4plates + 25 each side...then chest supported DB rows, HS low rows and finished the back with straight arms pull downs! Back was so pumped that it felt like if something was going to explode LOL! i was tired but chest was next and it was time to keep pushing.

Started with incline DB chest press x 4 sets of 15 reps, then Floor DB pressses with a complete 2 sec stop a bottom and explosive concentric, then weighted dips and i finished with cable flyes. Great workout overall..i need to go to sleep now...i feel trashed

[pat66]

Finally i have time to seat in front the computer to type an update

First of all i have decided to deload my legs big time! i tried everything in my hands to get rid of my knee issues but the problem is still there...so last option is to de-load. So i will be squating light but i will make sure to destroy my hams in the process. On the other hand today i had a great back/chest workout. Chest/back are so tight right now...feels good

I started with Close grip pull downs for 4 working sets, then i hit my back from another angle, HS high row working my way up to 4plates + 25 each side...then chest supported DB rows, HS low rows and finished the back with straight arms pull downs! Back was so pumped that it felt like if something was going to explode LOL! i was tired but chest was next and it was time to keep pushing.

Started with incline DB chest press x 4 sets of 15 reps, then Floor DB pressses with a complete 2 sec stop a bottom and explosive concentric, then weighted dips and i finished with cable flyes. Great workout overall..i need to go to sleep now...i feel trashed

nice workout man keep up the good work!! Also don't know if this been asked b4 if so then sry but what's ur arms workout looking like these days?

[REMBUKAI]

nice workout man keep up the good work!! Also don't know if this been asked b4 if so then sry but what's ur arms workout looking like these days?

Check post #308 i posted my last arm workout a few days ago. On the other hand i dont use heavy weights anymore, i focus on the pump and contracting the muscle. these are the reasons why i do this now:

1. I lifted heavy for many years and i only ended up with injuries (still today i have a right bis issue that comes and go)
2. I let my heavy pulls and presses stimulate my harms from the heavy weight stand point (no direct heavy work for bis or tris anymore)
3. Bis & tris are small muscles with low capacity to genetate a lot of foce. Most of us hit the ceiling pretty fast as far as strenght (after a few years of serious training) so if we keep loading the bar we are only gonna achieve poor form, lots of momentun, lack muscle fiber activation etc.
4. Now a more scientific explanation from an study "Basically, the pump is caused by a buildup of fluid within the cell, facilitated by the accumulation of metabolic byproducts, which function as osmolytes. Studies show that intracellular hydration (i.e., cell swelling) can mediate hypertrophy both by increasing protein synthesis and decreasing proteolysis. 5.finally By going ligher i mean using as much weight as posible for 12-15 reps keeping great form and tempo.

[pat66]

Check post #308 i posted my last arm workout a few days ago. On the other hand i dont use heavy weights anymore, i focus on the pump and contracting the muscle. these are the reasons why i do this now:

1. I lifted heavy for many years and i only ended up with injuries (still today i have a right bis issue that comes and go)
2. I let my heavy pulls and presses stimulate my harms from the heavy weight stand point (no direct heavy work for bis or tris anymore)
3. Bis & tris are small muscles with low capacity to genetate a lot of foce. Most of us hit the ceiling pretty fast as far as strenght (after a few years of serious training) so if we keep loading the bar we are only gonna achieve poor form, lots of momentun, lack muscle fiber activation etc.
4. Now a more scientific explanation from an study "Basically, the pump is caused by a buildup of fluid within the cell, facilitated by the accumulation of metabolic byproducts, which function as osmolytes. Studies show that intracellular hydration (i.e., cell swelling) can mediate hypertrophy both by increasing protein synthesis and decreasing proteolysis. 5.finally By going ligher i mean using as much weight as posible for 12-15 reps keeping great form and tempo.

sweet great info thanks man !

[REMBUKAI]

LEGS today! I was supposed to de-load my legs today but what can i say......MY Central Nervous System is in Shock!! my HANDS are Still Shaking!!!and i feel that a TRuck hit me!! but i love it.... Call me crazy or whatever you want but i have learned to take advantage when i feel INDESTRUCTIBLE!!!

I started Very frustrated because of my knee issues so before going to the gym i knew that this was going to be one of those days where i was going to go nuts!

Started with FLOOR DEADLIFTS.! I worked my way up to 315 for reps, i knew that something or someone was going to give out...but it wasnt gonna be me!! the damn lifting straps exploded to pieces during my last set!!
135 x 25 reps
185 x 20
225 x 20
275 x 20
315 x 20
315 x 18
315 x 15 ....straps gave out!! LOL! See pic! my adrenaline was thru the roof

Then i moved to the LEG press machine! because i am not stupid i de-loaded it to save my knees but i trashed the quads x a couple of sets of 100 reps non stop
160 x 100 reps
160 x 100 reps

Then to the LEG curl! 3 sets of 15 killed the hams but i was not happy and i trashed them with my ham finisher!! 12 reps x 1 leg up Alternating, x 12 reps 2 leg up one leg down x 12 reps 2 legs up, 2 legs down..one set
150 x 15
150 x 15
150 x 15
70 x 12 x 12 x 12

Limping now to the adductor machine
Whole stack x 20 reps
Whole stack x 20 reps
Whole stack x 20 reps

NOw i got to eat, ice the knees and take a nap...I am feeling like cr@p! (sorry for the word)

[TSV]

135 x 25 reps
185 x 20
225 x 20
275 x 20
315 x 20
315 x 18
315 x 15 ....straps gave out!! LOL! See pic! my adrenaline was thru the roof

My hands are sweating just looking at these numbers.

That is all.

P.S. Epic pic with the straps... a sure sign you were beastin' it today