Natural Pro Francisco Montealegre -Q & A Secction

[Francisco]

Originally Posted by dmaipa

thanks man..but i was wondering about triceps.hahha but that helps too

hahah...OOPS glad that the info worked as well

Originally Posted by strkout35

congrats on the sponsorship man!!!

thanks bro

[Francisco]

AM Workout is done (last nigth) ! I felt like passing out for the first half of the workout..somehow i felt much better the other half and i pushed hard to finish it....at the end i went to do 40 min on the threadmill

AM BACK + CARDIO

1. CLOSE GRIP PULLDOWNS
100 x 15
150 x 15
180 x 15
200 x 12
200 x 12

2. HS HIGH ROW ( EXPLOSIVE POSITIVE/SLOW NEG)
3pl/side x 15
4pl/side x 15
4.5 plates/side x 10
4.5 plates/side x 10
4.5 plates/side x 10

3. DB ROWS ( 1sec Contraction)
120's x 15
120's x 15
120's x 15

4. SEATED CABLE ROWS (1 Sec Contraction)
180 x 12
180 x 12
180 x 12

5. STRAIGHT ARM PULL DOWNS
3 sets x failure

6. CARDIO 40 MINUTES

CHAnges to the the diet were made last saturday and my body didnt like the idea to have less food available and its trying to make me back off but I wont


PM WORKOUT (LAST NIGHT)

I hit the gym last night again for my second workout but i was not feeling it...so i did my best to finish it. I felt tired and very hungry but i managed to get it done..not very proud about my performance but some days will suck specially now in the last stages of my diet

1. DB INCLINE PRESSES
90's x 15
100's x 10
100's x 10
100's x 10

2. HS HORIZ BENCH PRESS
2 plates/side x 15
2.5 pl/side x 12
2.5 pl/side x 10
2.5 pl/side x 10

3. FLY MACHINE
180 x 15
180 x 15
180 x 15

4. DIPS
2 Sets x 15-20

5. CARDIO : 40 min

[BendtheBar]

No passing out allowed. Workouts are looking great.

[Francisco]

Originally Posted by BendtheBar

No passing out allowed. Workouts are looking great.

Thanks steve!

[Francisco]

Little update! I have been feeling crapy lately LOl! i really need to eat something...well only 3 more weeks and its done for me. I have been pushing so hard at the gym that i need a break...but not yet...today i had to stop my workout short because i pulled my upper quad a little...so i decided to stop and live to lift another day

this is what i was able to do...

1. Romanian Deads
135x20
185x10
225x10
245x10
275x10
295x10
315x10
315x10

2.Leg Press

4pl/side x 10
5pl/side x 10
6pl/side x 10
7pl/side x 10
8pl/side x 10
9pl/side x 10
10pl/side x 10

3. BB Lunges
135 x 36 reps...this is where i felt the pain in my upper quad. So i stopped the set right there...i cant afford an injury

4. Seated Leg Curl
3 sets x 15 - heavy enough to feel it but making sure my quad feels good

5. Adductor machine
3 sets x 15

6. Cardio: 40 min - right quad felt a little sore

I am feeling better today after icing the quad last night...i will be ready to hit legs hard again tuesday.

[Francisco]

Update:

Yesterday i trashed my DElts and Arms...great workout!

I think is time for some full body update pics...Today i am 3 weeks out and i only have 2 more weeks to really push my self..because the last week its easier...more carbs and less exercise...

On the other hand today i have scheduled High intensity cardio + calves..however my legs are feeling like rubber bands but i will find a way to get it done.

[dmaipa]

good conditioning man..keep it up the hard work..you can do it

[andys_trim]

That's really impressive man, can't wait to see how you do in your show.

[kman025]

good luck man, you look ready for the stage now

[BigFiveFive]

Insane bro... Are front lat spreads look alot alike, do you find it hard balling them up with that pose?