Natural Pro Francisco Montealegre -Q & A Secction

[espm1000]

Originally Posted by Francisco

Upper Body today

1. HS High row
worked my way up to 5pl/side x 5 reps

2. HS Horiz Row
Worked my way up to 5pl/side x 5 reps

3. Close Grip pulldwns
200 x 12 x 3 sets

4. DB Incline bench press
110 x 5
110 x 5
110 x 5

5. HS Press
2pl/side x 10 x 3 sets

6. Machine Flyes
3 sets x 15 reps

7. One arm DB high pull + press
75's x 5 x 3 sets

8. REar Delt
3 sets x 15

9. Side Laterals
3 sets x 15

10. Bis Curls
3 sets x 10-12

11. Tris ext
3 sets x 10-12

Cardio 25 mins

Finally an offseason pic....Working hard to keep this conditioning before my diet starts

That's great for offseason, Francisco! How much does your diet change from off-season to competition?

[Francisco]

Originally Posted by espm1000

That's great for offseason, Francisco! How much does your diet change from off-season to competition?

Thanks bro! As far as your question my foods never change only the quantities. I eat more carbs and increase them slowly overtime after a show until i reach confortable levels...once i diet i do the opposite..cut carbs slowly until i reach "un-confortable" Levels LOL!

[Francisco]

Great Delt and Arms workout today! I am always trying to find new ways to hit my delts and promote growth with new angles, slow tempos, new exercises .etc and for a small boned guy like me the bigger and fuller my delts the better i look onstage..and today was not the exception! I started with an exercise that i have been doing recently (DB hang clean and press) and my delts were on fire like never before! In addition my lungs were burning and i was exausted after every set.

1. DB Hang clean & PRess (my own variation)
40's x 10
60's x 10
75's x 8
90's x 10 ...VIDEO >>>

YouTube - ‪Francisco DB hang clean & press‬‏

YouTube - ‪Francisco DB hang clean & press‬‏

90's x 8
90's x 8

2.Rear Delt Machine
150 x 15
150 x 15
150 x 15

3. REar delt cable (45 deg)
150 x 15
150 x 15
150 x 15

4. Side DB Laterals (unilateral)
40's x 10
50's x 10
60's x 10

5. DB lateral swings
40's x max reps x 2 sets

6.Tris Cable Extensions (mechanical dropsets - Supinate + Pronated + Neutral)
115 x 15 x 15 x 15
115 x 15 x 15 x 15
115 x 15 x 15 x 15

7. Incline bench skull crushers + Close grip tris press
75 x 12 x 12 x 3 sets

8. Dip machine
Whole stack x 20 reps x 3 sets

9. Incline bench DB curls - thick grip
40's x 10 x 3 sets

10. DB crossovers - thick grip
40's x 10 x 3 sets

11. HS Preacher Curl
90 x 12 x 3 sets

12. One arm Barbell Preacher Curl
bar only x max reps x 3 sets

Long workout now time to eat and Rest!

[Francisco]

Leg Day!

Leg press (TUT)
250 x 1 min x max reos
250 x 1 min x max reps
250 x 1 min x max reos
250 x 1 min x max reps
250 x 1 min x max reos

2. Leg curls (triset)
80's x 12 x 12 x 12
80's x 12 x 12 x12
80's x 12 x 12 x 12

3. Marathon lunges
80 x 80-100 steps
80 x 80 -100 steps
80 x 80-100 steps

4. Aducctors
245 x 15
245 x 15
245 x 15

5. Standing Calf Raises
10 sets

6. Seated Calf Raises
5 sets

7. Toe presses
5 sets

knees were a little tender but nothing like before.

[Rich Knapp]

Love the vid. ^5 Great work going on in here.

[Francisco]

Originally Posted by Rich Knapp

Love the vid. ^5 Great work going on in here.

thanks rich! my delts and traps got really sore next day

[Rich Knapp]

I here ya. Feels great.
I did OCC Db curls with only 35's for 4 sets and for first time in a long time DOM's in Bi's.

[Francisco]

Originally Posted by Rich Knapp

I here ya. Feels great.
I did OCC Db curls with only 35's for 4 sets and for first time in a long time DOM's in Bi's.

Hey congrats once again! you looked amazing at your show

[Francisco]

Legs: I felt better today than last week...I increased the weights a little more and my knees felt ok...they were just a little tender after the workout.

1. BB squats
Worked my way up to 315 x 5 x 3 sets

2. BB romanian deads
Again worked my way up to 365 x 5 x 3 sets

3. Machine squats
3 wup sets
4 pls/side x 10 x 3 sets

4. Leg preses
3 w-up sets
7pl/side x 10 reps

5. Seated Leg curls
4 sets x 12 reps

6. adductors
4 sets x 15

Cardio 25 minutes


Great BACK/Chest workout last night

1. Med grip pulldowns
3 w-up sets
200x8
200x8
200x8

2. HS Low row
3w-up sets
3pl x 10
3pl+25 x 10
3pl +25 x 10

3. HS rows
3pl x 10
4pl x 10
5pl x 10
5pl x 10

4. Straight arm pulldowns
3 sets x failure

5. HS icline chest press (1 sec Complete stop at cont position)
3pl x 8
3pl x 8
3plx 8

6. Smith machine Flat press (constant tension 25to75)
185 x 25 reps
205 x 15
225 x 10
225 x 10
225 x 10

7. Twist Bench press
85s x 10
85s x 10
85's x 10

8.Cable flys
100x 12
100 x 12
100x 12

9. Then i finished with pull ups
4 sets x max reps

[BigFiveFive]

Keep smashing it Francisco!