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Old 08-24-2010, 09:45 AM   #1
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Default 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

Last edited by Francisco; 10-19-2010 at 10:06 AM.
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Old 08-24-2010, 10:14 AM   #2
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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

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!
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Old 08-24-2010, 10:15 AM   #3
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looking swole man..solid condition for being 4 short weeks out. Keep going hard brother
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Old 08-24-2010, 10:22 AM   #4
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Originally Posted by dmaipa View Post
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!
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Old 08-24-2010, 12:23 PM   #5
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Your triceps are insane!
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Old 08-25-2010, 09:22 AM   #6
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Thanks bro!
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Old 08-25-2010, 09:35 AM   #7
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What exercise do you feel hits your lateral head of your ticeps the best?
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Old 08-25-2010, 10:59 AM   #8
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Originally Posted by dmaipa View Post
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
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Old 08-25-2010, 11:03 AM   #9
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thanks man..but i was wondering about triceps.hahha but that helps too
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Old 08-25-2010, 07:12 PM   #10
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congrats on the sponsorship man!!!
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