Natural Pro Francisco Montealegre -Q & A Secction

[Francisco]

Originally Posted by kitarpyar

Cardio on workout days is basically LISS, is that right? And on non-lifting days you go with HIIT?

you got it bro

[Francisco]

Video: An unconventional bis exe that hit the muscle in a very unique way...check it out

Video One Arm Preacher curls - YouTube

Video One Arm Preacher curls - YouTube

[Francisco]

Great WeeK as far as training is concerned! On the other hand GENOMYX is coming out with the NEW and improved PROTOCOL!!!! i cant wait to get my hand on it LOL!

Mondays workout was a 10 out of 10! I felt bullet proof so i went crazy...125's DB presses x 5, 255 BB incline presses x 5, Machine flys (whole stack) Heavy HS machine Rows, heavy db rows with deadstops, ...Anyway it was a great upperbody workout...and then i finished with Cardio for 30 mins

Tue: I was feeling a little drained from mon's workout but i still managed to squat 405 for a few singles, hack squat 5pl/side , LEg press 9pl/side, Glute ham raises, Adductors, LEg curls and Cardio

Wed: I took the day off...i was feeling like a walking zombie LOL!

Thu: Great Back/Chest Workout...Lots of volume...my workout lasted around 2 hrs...loved the pump

Fri: After work i took a 2hr nap to refresh myself and then i went to the gym at night....Love fridays at the gym...nobody is there after 8pm so i can have some fun with my workout...

1. Floor Deads - Max strenght
135 x 15
225 x 10
275 x 5
315 x 5
365 x 1
405 x 1
455 x 1
465 x 1
470 x 1
315 x 15 Burn out

2. LEg Press
5pl/side x 20
6pl/side x 20
7pl/side x 20
8pl/side x 15
9pl/ side x 15

3. Box Squats
275 x 10
275 x 10
275 x 10
275 x 10

4. Seated Leg Curls - 2 sec hold
200x 15
200x15
200x15

5. Adductors
Whole stack x 15
Whole stack x 15
Whole Stack x15

6. 3 mins in hell (bike)
1 set @ 16 resistance All out!! I was about to throw-up my pre-wkout meal once i finished...this thing is so horrible that i am never looking foward to do it...basically i force myself to get on that damn bike ;(

Today big delts and ARms!!

[Francisco]

CRUSHEEEEEDDD LEGS tonight!

I was feeling pretty tired after a long day at work...and to be honest i was counting on having a poor to decent workout but somehow i ended up having a second wind and i killed it. Not sure if it was the ALphaburn (I took a pill before leaving work today) or the heavy squats crushing me but I felt better and beter as my workout progressed

BB squats
135x10
225x10
275x8
315x5
365x3
405x1
405x1
315 x 12 + 225 x 15 + 135 x 10 Drop set.

HACK Squats
3pl/side x 8
4pl/side x 5
5pl/side x 5
5pl+25/side x 6
5pl+25/side x 6

Leg press
6pl/side x 10
7pl/side x 10
8pl/sde x 10
9pl/side x 10
10pl/side x 8

GLUTE HAM Raises + Seated ham Curls
BodyWeight x 6 + 200 x 12
BodyWeight x 6 + 200 x 12
BodyWeight x 6 + 200 x 12

Seated Adductors MAchine
Whole stack x 15
Whole stack x 15
Whole stack x 15

3 mins in hell (bike)
1 set all out at 16 resistace

I Went home and i had my fav postworkout meal 50g of whey protein, 2 mini bags of popcorn and 3.5oz of Dulce De Leche Icecream (hagen-Dasz)...I am done!! ready to go to bed with a big smile on my face Killer workout and a great and tasty postworkout meal

[kitarpyar]

^^^ Strong work. Looking at all that made me wanna puke.

[Rich Knapp]

Way to crush it. Pushing threw when we don't feel like it is what got us to the Pro level. "NO Excuses" just getter done and not just going threw the action's.

[Francisco]

thanks guys

[Francisco]

The end of the week! ...I managed to survive another week pushing my self to the limits of my capacity...working 11hr/days and training for another 2-3 hrs is very tough but i dont have another option at this point other than keep moving foward. Wed, this past week was specially tough...i felt like a walking zombie all day....I took 2 extra serving of PROTOCOL at work to see if that would help me feel better...Tough day for sho!

Saturday: Great Arm/Delt Workout....After sleeping at least 10hrs friday night my body and my mind was ready for war.....i went crazy!! I started my workout a 2pm and by the time i finished Cardio was already 5:15pm...My delts were hating me for sure after all the torture! The workout was so long that i dont remember how many sets i did LOL!....i felt bullet proof and when i feel this way i just let my body go!!

A few hrs after my workout i started to feel my arms/delts aching bad and i felt really sleepy, the usual effects after a long workout....but i had one more thing to do before going to bed...my cheat meal...I went to my fav italian restaurant with my wife and i had a huge meal....Chicken parmesan + lasagna and to finish a triple chocolate cake! The perfect day in my mind

Update: Ok moving to another subject; this offseason is almost over...i have only another 3-4 months before i am planing to start my Contest prep for next year competition....i just hope to bring a better package...this year i have been testing several things as far as my diet/training is concerned., i will find out soon if they worked or not LOL! Ok time for an update picture...3-4 months to go

[BigFiveFive]

A different package will be brought brother! Definitely looking bigger and still lean, dieting down will be a piece of cake this time around! Keep me updated on the show you decide to do, a roadtrip may be planned for it!

Keep pushing brother! Make the last 3-4 count!

[kitarpyar]

Originally Posted by Francisco

Update: Ok moving to another subject; this offseason is almost over...i have only another 3-4 months before i am planing to start my Contest prep for next year competition....

Great work! From the pic it certainly doesn't look like you are in off-season mode, lol. Scary to think what contest condition is going to look like next year.