Natural Pro Francisco Montealegre -Q & A Secction

[Francisco]

Originally Posted by BigFiveFive

Keep smashing it Francisco!

Thanks bro!

[Francisco]

Lastnight i had a great leg (musc endurance) workout...and the best thing of all was that my knees were not even sore after it.

1. Standing Calf Raises (3 giant sets)
165 x 15 + (5 sec rest) x 8 + (5 sec rest) x 8 + (5 sec rest) x 8 + (5 sec rest) x 15 burns at short range + 5sec rest x 12 reps alternating legs (two up/one down)

Calves were so pumped and screaming for rest!!

2. Seated Calf Raises
135 x 12
135 x 12
135 x 12

3. Leg press (1 min sets x max reps) My knees love this one my my quads hate it LOL
1 min x max reps x 270
1 min x max reps x 270
1 min x max reps x 270
1 min x max reps x 270
1 min x max reps x 270 ...AT this point my quads were about to xplode with so much blood
1 min x max reps x 270

4. LEg Curls + short range burns
170 x 12 x max
170 x 12 x max
170 x 12 x max
170 x 12 x max
170 x 12 x max

5. Marathon BB lunges x 100 steps
100 x 100 ..after this set i was done! So i decided to stop it there and give the legs a break until next time...knees felt great..and that made my day

6. Adductor machine
240 x 15
240 x 15
240 x 15
240 x 15

[Francisco]

UpperBody max strenght

Another long and great upperbody workout...things are getting better and better. Yesterday was one of those days that i felt bullet proof and i took advantage of that. I pushed really hard and the result was a great workout.

1. Close grip pull downs
5 w-up sets
285 x 5 reps
285 x 5
285 x 5

2. Chest supported DB rows
115's x 12
115's x 12
115's x 12

3. Straight Arm pulldwns
160 x 12
160 x 12
160 x 12

4. Incline bench DB press
5 W-up sets
120's x 5
120's x 5
120's x 8

5. Weighted Dips
70 attached x 8 reps
70 att x 8
70 att x 8
70 att x 8

6. Machine Flys
150 x 15 reps
150 x 15 reps
150 x 15 reps

7. One Arm DB hang + press
70's x 12
70's x 12
70's x 12

8. Rear Delt Machine
150 x 15
150 x 15
150 x 15

9. Z-bar Bis Curl
80 x 15
80 x 15
80 x 15

10. Cable Tris Ext
Whole stack x 12
Whole stack x12
Whole stack x12

11. Cardio 30 mins

[Francisco]

Good LEg Workout! I pushed really hard and my knees were a little tender after the workout but so far so good. After the workout i iced the knees for 15 mins. I will prob do it again in 24hrs.

1. BB squats
135x10
225x10
275x5
295x5
315x5
325x5
325x5
275 x 20 reps + Dropped to 225 x 10 reps

2. Romanian Deads
135 x 10
225 x 10
275 x 5
315 x 5
365 x 5
405 x 5

3. LEg press
5 plates/side x 10
6 plates/side x 10
7 plates/side x 10
8 plates/side x 10
8 pl/side x 10 reps + dropped to 6pl x max reps + dropped to 4pl x max reps

4. Leg curls
150 x 15
150 x 15
150 x 15
150 x 15

5. Adductors
whole stack x 15
whole stack x 15
whole stack x 15

Cardio 30 mins

[Rich Knapp]

[Trevor Lane]

[Francisco]

thanks guys! doing my best here

[Francisco]

UPDATE:

After 3 weeks on my diet my bf is going down slowly and steady. I am a little exited this time around because:

1. I am testing a few things as far as my macros are concerned.
2. I am listening a little more to my body and giving myself a little more rest if needed.
3. I am taking PROTOCOL and KRILLIPID from Genomyx. I have taken Protocol before but not during my diet...its gonna be interesting to see if this combo helps me retain a little more muscle.
4. The plan is to keep losing weight slowly, avoid hurting my self (specially my sore knees), and hopefully see improvements from last year.

Update pics after 3 weeks

[Francisco]

I hope you all had a Happy 4th!!

I had a great time with my friends..and i even ate some steaks and BBq...however i also trained my upperbody really hard last night, I have a gym close to home and it was open and empty so i had a great workout

[Rich Knapp]

Happy late 4th. lol Look great. Shread city here you come.