Joe's Training Journals - Team Franco Bodybuilding Forum: Competition and Fitness Board

Joe · Joe

After my contest, I was content with my gains as I came in the leaner then last time I competed. My lower body was much sharper and that was my goal. Although I felt good about how I looked, it wasnt good enough. I do understand at the pro level, a lot of it has to do with natural structure/genetics, as that...

Joe · Joe

Well, as you know, I havent been around here posting but have lurked once in a while. The last couple of months were just crazy busy but as things have slowed down, I will be using the forum and checking in more. I will give a great detailed update later today with my new workout plan and to start keeping a...

Joe · Joe

Since back from vacation, I will be going back to the 5 day split but using the Juggernaut for the main movements. I will apply the JN to the front squat, stiff leg deads, standing press and flat db press.

Joe · Joe

1/2 Back and calves workout: Nice day of rows. Slight gains as I was still recovering from my mini trip with the family. As this wave is coming to an end, looking forward to the next. And I will go over the details when its time. Lat pulldown palms in: 3 warms, 160/8,9,8 Db bent over row: 2 warms, 90/8,8 drop...

Joe · Joe

Gonna start my new program tomorrow. More detail to come, but the focus will be on the hammies. It will be a workout with 5 seperate training days and I will be applying the 5-3-1 scheme to my bench, squat and deadlift. The deads will be on a its on day with a focus on the hammies. -- Edited by Joe on Sunday 2...

Joe · Joe

Ok, time to get things rolling again! After a great weekend up in the Cape and eating too much, I am going to train today. Nothing fancy, just a 4 day split. Then starting next week, I will begin my powerlifting type of program for the next 12 weeks. This will help bring up my strength and focus on what needs...

Joe · Joe

Chest and arms: Solid training and got my swole on. I kept the arm portion short in sets as I will also focus on help healing the forearm during this time, if possible. New routine is always set a tad lower in weight so I can get my feet moving and make nice increases over the next few weeks. Feeling great for...

Joe · Joe

Back and hammy workout: Just an excellent workout today and made gains throughout. The pump was off the hook, and I was ZAPPED. First time using it in about 1 month, and put the focus at another level today. Great stuff. Lat pull palms up: 3 warms, 160/6 170/6,6 T bar row: 3 warms, 205/6 225/6 160/15 Lat pu...

Joe · Joe

Shoulder and bicep workout: Kick arse training today and a nice finish to this round. Increases across the board and really happy with my progress. Bicep work continues to improve.. High In Delt press: 3 warm,s 185/6 200/5,5 Seated side lateral: 2 warms, 40/8,7 drop set Rear delt raise on bench ss wit...

Joe · Joe

Back and hammy workout: Slamming today, and fried my back. Did more reps for pull ups but still off from months ago. Gains across the board and the energy was high as a push it on the deads. Yes, it was a workout fueled by USP Labs Jacked!!. Pullups: 4 sets to failure Deads: 2 warms, 365/6 395/5 405/4 275/11...

Joe · Joe

If anyone is interested, my past�workouts can be found here, http://joefranco-fitfranco.blogspot.com/ -- Edited by Joe at 19:16, 2008-06-22 -- Edited by Joe at 10:16, 2008-11-14

Topic		Started By	Replies	Views	Last Post
	Spring 2012 - New program and goals.. (Preview) After my contest, I was content with my gains as I came in the leaner then last time I competed. My lower body was much sharper and that was my goal. Although I felt good about how I looked, it wasnt good enough. I do understand at the pro level, a lot of it has to do with natural structure/genetics, as that...	Joe	27	610	Jun 23, 2012 by Joe
	I am back!! (Preview) Well, as you know, I havent been around here posting but have lurked once in a while. The last couple of months were just crazy busy but as things have slowed down, I will be using the forum and checking in more. I will give a great detailed update later today with my new workout plan and to start keeping a...	Joe	3	431	May 16, 2012 by Joe
	Joe's next phase of training, summer of 2011 to ??? ( 1 2 3 4 5 … 6 ) (Preview) Since back from vacation, I will be going back to the 5 day split but using the Juggernaut for the main movements. I will apply the JN to the front squat, stiff leg deads, standing press and flat db press.	Joe	152	2250	Mar 2, 2012 by Joe
	Joe's Contest Prep for 2011 ( 1 2 3 4 ) (Preview) 1/2 Back and calves workout: Nice day of rows. Slight gains as I was still recovering from my mini trip with the family. As this wave is coming to an end, looking forward to the next. And I will go over the details when its time. Lat pulldown palms in: 3 warms, 160/8,9,8 Db bent over row: 2 warms, 90/8,8 drop...	Joe	101	1709	Apr 21, 2011 by Joe
	Joe's 5 day split with a splash of 5-3-1. ( 1 2 3 4 5 … 7 ) (Preview) Gonna start my new program tomorrow. More detail to come, but the focus will be on the hammies. It will be a workout with 5 seperate training days and I will be applying the 5-3-1 scheme to my bench, squat and deadlift. The deads will be on a its on day with a focus on the hammies. -- Edited by Joe on Sunday 2...	Joe	193	2980	Dec 29, 2010 by Joe
	Joe's training log for Spring/Summer of 2010 fall/winter of 2009 ( 1 2 3 4 5 … 13 ) (Preview) Ok, time to get things rolling again! After a great weekend up in the Cape and eating too much, I am going to train today. Nothing fancy, just a 4 day split. Then starting next week, I will begin my powerlifting type of program for the next 12 weeks. This will help bring up my strength and focus on what needs...	Joe	371	4282	Jun 19, 2010 by Joe
	Joe's Training for June of 2009! ( 1 2 ) (Preview) Chest and arms: Solid training and got my swole on. I kept the arm portion short in sets as I will also focus on help healing the forearm during this time, if possible. New routine is always set a tad lower in weight so I can get my feet moving and make nice increases over the next few weeks. Feeling great for...	Joe	36	878	Jul 1, 2009 by TenaciousA
	Joe's Training for May of 2009 ( 1 2 ) (Preview) Back and hammy workout: Just an excellent workout today and made gains throughout. The pump was off the hook, and I was ZAPPED. First time using it in about 1 month, and put the focus at another level today. Great stuff. Lat pull palms up: 3 warms, 160/6 170/6,6 T bar row: 3 warms, 205/6 225/6 160/15 Lat pu...	Joe	37	1075	Jun 1, 2009 by Joe
	Joe Franco's April Training (Preview) Shoulder and bicep workout: Kick arse training today and a nice finish to this round. Increases across the board and really happy with my progress. Bicep work continues to improve.. High In Delt press: 3 warm,s 185/6 200/5,5 Seated side lateral: 2 warms, 40/8,7 drop set Rear delt raise on bench ss wit...	Joe	27	615	Apr 29, 2009 by Joe
	Joe Franco's training journal for March! ( 1 2 ) (Preview) Back and hammy workout: Slamming today, and fried my back. Did more reps for pull ups but still off from months ago. Gains across the board and the energy was high as a push it on the deads. Yes, it was a workout fueled by USP Labs Jacked!!. Pullups: 4 sets to failure Deads: 2 warms, 365/6 395/5 405/4 275/11...	Joe	42	1621	Apr 1, 2009 by the2ndoak
	Joe Franco's Training Blog (First phase for the stage!) ( 1 2 3 4 5 … 8 ) (Preview) If anyone is interested, my past�workouts can be found here, http://joefranco-fitfranco.blogspot.com/ -- Edited by Joe at 19:16, 2008-06-22 -- Edited by Joe at 10:16, 2008-11-14	Joe	239	3837	Feb 1, 2009 by Joe
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