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-   -   Natural Pro Francisco Montealegre -Q & A Secction (http://www.muscleandbrawn.com/forums/showthread.php?t=4078)

Francisco 08-24-2010 09:45 AM

Natural Pro Francisco Montealegre -Q & A Secction
 
Hi guys my name is francisco, i am a natural pro bodybuilder and sponsored athlete by GENOMYX!

if you have any question Related to Natural Bodybuilding post it here...i will do my best to anwer them based on my own experience.

Later

Francisco 08-24-2010 10:14 AM

3 Attachment(s)
Ok i am going to star this log posting my workout from last night. I Hit the gym around 10 pm last night for the sencond time and i was feeling tired because i kill back/chest in the morning...but i am only 4 short weeks away and there is no time to take breaks. ITS NOW OR NERVER...I HAVE TO PUSH MY LIMITS EVERY SINGLE DAY BECAUSE TOMOROW WOULD BE TO LATE:mh:

UPPER BODY EVENING WORKOUT: DELT & ARMS

As i mentioned before i dont use heavy weights for my arms anymore becuase of the lack of muscle activation/reoccuring injuries/lack of progress etc...anyway here is the workout

1. HS SUPER INCLINE PRESSES
1 pl/side x 20
2 pl/side x 15
2.5 pl/side x 10
3 pl/side x 5
3 pl/side x 5
3 pl/side x 5

2. DB Lateral Raises
35's x 15 each side
45's x 15
55's x 10

3. LYING LATERAL RAISES
35's x 15
35's x 15
35's x 15

4. REAR DELT MACHINE
3 sets to failure - holding the contraction for 2 secs

5. DIP MACHINE
Whole Stack x 15-20
Whole Stack x 15-20
Whole Stack x 15-20

6. TRIS CABLE EXTENSIONS
Whole stack x 15
Whole stack x 15
Whole stack x 15

7. PREACHER CURL MACHINE
90 x 15
90 x 15
90 x 15

8. INCLINE Db CURLS - Slow Tempo focusing on each contraction
40's x 10
40's x 10
40's x 10

Cardio: 30 min

LATER GUYS!....I GOT LEGS TODAY ON A LOW CARB DAY...THIS IS GOING TO BE BAD!!!!!! lol!

dmaipa 08-24-2010 10:15 AM

looking swole man..solid condition for being 4 short weeks out. Keep going hard brother

Francisco 08-24-2010 10:22 AM

Quote:

Originally Posted by dmaipa (Post 77445)
looking swole man..solid condition for being 4 short weeks out. Keep going hard brother

Thanks bro! i am doing my best to survive the last 4 weeks LOL!

Smirkules 08-24-2010 12:23 PM

Your triceps are insane!

Francisco 08-25-2010 09:22 AM

Thanks bro!

dmaipa 08-25-2010 09:35 AM

What exercise do you feel hits your lateral head of your ticeps the best?

Francisco 08-25-2010 10:59 AM

Quote:

Originally Posted by dmaipa (Post 77722)
What exercise do you feel hits your lateral head of your ticeps the best?

that depends and varies from person to person based on the way we were put toghether (body structrure, muscle attachements ..arm length etc etc...) some people get huge delts just by doing presses others dont...this is a tricky but my anwers is this:

1. Whatever exe you do focus on feeling each contraction
2. Use a lot of different machines and exercises working dif angles
3. increase the freq of your delt workouts
4. go for a great pump while working out the side delt

Finally try my DElt Triset...i do this once every 2 weeks

Using same weight for 3 SETS:
BD Side laterals x 15 followed by DB front raises x 15 Followed by DB presses x 15

dmaipa 08-25-2010 11:03 AM

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

strkout35 08-25-2010 07:12 PM

congrats on the sponsorship man!!! :mh:


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