Natural Pro Francisco Montealegre -Q & A Secction

[Rich Knapp]

[DanieleIta]

Hello Francisco, perhaps I've lost something....are you training with PHAT system?It looks like your training!
I think is one of the best hybrid method for natural bodybuilder;-)

And what about stretch...are you usually do it?
Thank you BigMan

[Francisco]

Im back to my diet! my family is gone and the fun is over LOL!....I gained a 2-3 lbs but it was worth it i had a lot of fun with my parents and with my food. But its time to get back to the my macros and keep getting leaner.

Yesterday: I did my usual Upperbody day, Great workout, and then i finished with cardio - 30mins

Today: LEgs...and i am starting with deads! We'll see what happens

[Francisco]

Originally Posted by DanieleIta

Hello Francisco, perhaps I've lost something....are you training with PHAT system?It looks like your training!
I think is one of the best hybrid method for natural bodybuilder;-)

And what about stretch...are you usually do it?
Thank you BigMan

I have done the PHAT before, specially because i was introduced to it by my friend and former coach Layne N. I loved the program and you are right it is a great program. However over the years i have modified it to fit my needs. I have added more volume and exes, modified some of the rep schemes, so what i am doing right now is a modified version of it. There is nothing wrong witht the original program...but I love to experiment and think outside the box most of the time. Sometimes excessive experimentation takes me to places that i dont want to be..but others,, it takes me to achieve success. ...every failure for me is an opportunity to see clearly what i am doing wrong and stay away from that.

As far as you other question, Streching (static or actice) r very important as well as foam rolling to keep your muscles performing at a 100% and to prevent injuries...so i try to do it as much as i can. Specially while i am doing legs.. i like to strech my legs very well before starting my first set.

[Szelago]

Great update picture!
Really killng those workouts too!

[Francisco]

Originally Posted by Szelago

Great update picture!
Really killng those workouts too!

thanks brother!

[Francisco]

LEg day today! I am so tired right now that i am writing this and then i am going to sleep!

1. 4" Deficit Floor Deads
Worked my way up for a couple of singles with 435. My goal is to match my floor deadlift 1 rep max in the next couple of months and the go back to floor deads and smash my PR!!

2. Speed DEads
275 x 5
275 x 5
275 x 5
275 x 5

3. LEg PRess Supperseted with Deep Hack squats
5pl/side Press x 10 + 3pl/side Hacks x 10
6pl/side Press x 10 + 3pl/side Hacks x 10
7pl/side Press x 10 + 3pl/side Hacks x 10
8pl/side Press x 10 + 3pl/side Hacks x 10
8pl/side Press x 10 + 3pl/side Hacks x 10

3. Seated Leg Curls
4 sets x 12

4.Lying Leg Curls
4 sets x 12

5. Adductors
4 sets x 10

6. Calves Giant set
4 Giant sets

Supplements

Protocol - Genomyx
Alphaburn - Genomyx
Krillipid -Genomyx
Protein powder
ALA
Fish oil
Creatine
L-Carnitite
Digestive Enzimes
BCAA

Diet

300p 200c 50f - Lows
265p 300c 50f - Highs

[BendtheBar]

How are things going Francisco?

Numbers are looking excellent. When are you competing next?

[Francisco]

Originally Posted by BendtheBar

How are things going Francisco?

Numbers are looking excellent. When are you competing next?

Thanks for stoping by bro! I am doing good training very hard to try to make improvements...as far as contests is concerned...after thinking a lot i decided not to compete this year..i have a lot on my plate right now...next year i'be back

[Francisco]

Update: Back

My back has being my weakpoint as far as i can remember!!! I still remember the first time someone told me that i needed to train my back because it was lagging behind...well to make the story short i started my quest to improve my back years ago and things are looking beter now..Still ways to go but i am on my way Cant wait to show my improvements at my next show

A recent pic below;