Joe Franco's Training Blog (First phase for the stage!) - Team Franco Bodybuilding Forum: Competition and Fitness Board

Joe · Beyond Nutrition - Co Owner

Joe Franco's Training Blog (First phase for the stage!)

Joe · Beyond Nutrition - Co Owner

RE: Joe Franco's Training Blog

Joe · Beyond Nutrition - Co Owner

6/23/08

Back and delt workout:

New rotation and new fire. Wacked the back and shoulders today with a faster paced workout and great pump. I really like doing the old school t bar rows with a slow and controlled fashion.

Lat pulldown (palms up) 2 warms, 140/6 160/6 170/5,5
T bar row: 2 warms,160/8 180/7 190/7 135/14
Rope pulldown: 100/11 85/12,10
Db shoulder press: 2 warms, 75/6 85/6,4
Front Raise bar ss
with seated side lateral: 3x
6 sprint with warm up and oooldown.

Today: Rest day

Joe · Beyond Nutrition - Co Owner

Quads and calves workout:

Made nice gains from last workout and really blasted the quads. The groin is still tender and it did hold me back as the working sets we still timid. Besides rest, what can I do? Focus is dead on and looking forward to what I can do over the next 6 months.

Squat: 3 warms, 275/5 315/3 335/3 345/3 225/12
Leg Ext: 1 warm, 80/8 90/8,7 drop set
Leg Press: X reps with 225, 270 x 2 didnt count reps
Step ups: 50/10,10
Calf Raises: Dogg Crap singles
10 min light cardio

Joe · Beyond Nutrition - Co Owner

Chest and abs:

Nice workout today and made gains from last time. Although I wasnt too jacked entering the workout, but I must give props to the ZAP because when it came to moving the weight, I was able to re focus. Finished strong, and felt like I could have kept on going.

Flat bench press: 3 warms, 185/6 205/6 225/5,5 2 drop sets with chains.
Mid incline palm in press (PIP): 1 warm, 60/8 65/7 drop set
In db press: X reps with 65 for 3 sets
Uneven ball push ups: 3 x
Upper ab work: 5 sets
10 min cardio cool down

Joe · Beyond Nutrition - Co Owner

Back and calves:

Early workout due to busy day training clients. A great workout with a new order of exercises. The back filled up real fast and finished the training with deadlifts and chains! Strength and energy was still up considering I just had one meal.

Lat pulldown wide(curved bar): 2 warms, 135/6 155/6,6 drop set
Bent over rows: 2 warms, 205/8 225/5 185/12
1 arm cable pulldown: 50/10,11,10
Deads with chains(9 lbs each): 185/10,14 (slow tempo)
Calf work: 3 sets DC, 2 burn out sets
12 min cardio cool down.

Rest day tomorrow, as I am going down to the OCB contest in Delaware.

Joe · Beyond Nutrition - Co Owner

Bicep and hamstring workout.

A real nice workout today, and set the bar high for next time. (relative to me, LOL)

Really bang it out with a faster tempo between sets.

Hammer curls: 3 warms, 55/7 65/7,6
Close grip bar curl: 1 warm, 90/8,9,8
1 arm cable curl: 1 warm, 20/12 25/11
Stiff leg db: 1 warm, 85/8 105/5 125/7,7
Lying leg curl: 1 warm, 45/8,7 2 burn out sets
10 min cardio cooldown.

Weight: 171.5

Joe · Beyond Nutrition - Co Owner

Shoulder and Tricep workout:

A kick arse workout today as I hit�a PR right of the bat with side laterals.� I know its not a big lift, but I have always felt that laterals are just as important as db delt presses for shoulder development.�� And I was able to increase some of the load on tricep work.

Side lateral: 2 warms, 45/6 50/6,5� 2 burn outs
Db delt press (incline): 1 warm, 65/8 75/8,7
Upright row: 1 warm, 85/10 95/10,9
Front raise plate: 45/15,14
Tricep pressdown: 2 warms, 70/8,9 drop set
Bar extension: 3 desending sets

6 sprints on bike, with warm up and cooldown.

Joe · Beyond Nutrition - Co Owner

Scheduled day off.

Moderate cardio for 25 minutes, and waterproofed the swingset!

Joe · Beyond Nutrition - Co Owner

Leg workout:

Went into this workout with a tight back. I think I over did it during my off day yesterday. With that, I avoided back squats of fear of straining the back even more. So I did Hack Squats instead of my heavy reg squats. The workout went so well, that I finished with high rep chain squat anyway.

I really tore them up today!

Leg Ext: 2 warms, 80/10
Hack Squat: 2 warms, 225/6 250/6,6 drop set
Leg Curl: 2 warms, 55/6 60/5 2 drop sets
Squat with chains with 135: 3 sets for 50 reps
Calf work: High reps with 5 sets.
10 min cardio cool down.

the2ndoak · Beyond Nutrition - Co Owner

I'm thinking of gettng chains for my center. How do I employ them? If I wanted to use them in any part of the workout-how do I do that?

Yoster · The Truth!

Hey Joe -
Not to ask a stupid question - but for Leg Curls with DB - is there anyway to get into the starting position WITHOUT having to have someone load the db between your feet. I always have to get someone to do it for the heavier weights - is there some trick i am missing?

Joe · Beyond Nutrition - Co Owner

the2ndoak wrote:

I'm thinking of gettng chains for my center. How do I employ them? If I wanted to use them in any part of the workout-how do I do that?

You can use the chains for any barbell exercise.� Right now, I use them with my burn out sets, or a last exercise and straight sets.

Joe · Beyond Nutrition - Co Owner

Yoster wrote:

Hey Joe -
Not to ask a stupid question - but for Leg Curls with DB - is there anyway to get into the starting position WITHOUT having to have someone load the db between your feet. I always have to get someone to do it for the heavier weights - is there some trick i am missing?

Hey Dave, not a stupid question.!

I lie down on a Reebok Step so my knees have clearence. Since I am close to the ground, I just place the DB, in the position so I can grab it between my feet as I lie down.� Make sense?

Joe · Beyond Nutrition - Co Owner

Chest and arms workout:

A real bang-up workout today. Went a tad heavier on the flats, and I had some left but I had to it short since the only spotter around with my 2 year old boy! He cant reach the bar yet.��

Elbows are almost 100 percent feeling better too.

All in all, made rep and weight gains from last time doing this routine.

Flat bench: 3 warms, 185/6 215/3 235/3,4 185/11
Mid inlcine db press: 75/8 85/8,7 drop set
In db fly: 45/11,10 ss with push ups
Cable curl: 2 warms, 70/8 75/7
Rope pressdown: 2 warms, 45/9 50/8
Hammer curl ss
with Tricep Dips: 3 x
10 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Back and Shoulder workout:

A real bang up workout today and hit a couple of PR's. I finally broke the 200 mark for t bar rows (old school) with slow and control reps, and this was after hitting a new high on palms up pulldowns.

Lat pulldown palms up: 3 warms, 150/6 170/6 175/6 drop set
T bar rows: 2 warms, 180/8 205/6 135/14
Rope pulldown: 100/11,10 85/13
Db delt press: 2 warms, 85/5,6,5
Front with bar ss
with seated side laterals: 3x
7 sprints on the bike with warm up and cooldown.

Joe · Beyond Nutrition - Co Owner

Saturday July 5th:

Rest Day, had a party at night, and did a lot of running after lighting fireworks.

Quads and calfs:

Well, lets see. Simply put, not the best workout for a couple of reasons. 1. Lack of sleep, and 2. hosted a party!. So, the workout did suffer a bit, but still got it done. With the low back still sore and being wiped out, I just squat with my close to body weight.

Squat: 2 warms, 175/10,11,12,12,12
Leg Ext: 1 warm, 85/8 95/8 drop set
1 Leg-leg press: 1 warms, 135/11
Calf work: 5 sets
12 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Chest workout:

Solid workout today, and mixed it up today. I used the bodyweight theme again with flat bench.� It just showed me how weak my bench is, LOL. After the flats, the intensity really picked up and nailed the workout.

Flat bar press: 3 warms, 175/8,11,11,9,8
In db press: 1 warms, 75/9,9,8
Mid Incline fly: 45/10,11,10
Uneven push up: 3 x
12 min cardio cooldown

Joe · Beyond Nutrition - Co Owner

Back and calf workout:

If hyperfocused is a word, that would describe the workout today.
Also, getting a good nights rest helps.
Really banged the back out today and increased the number across the board.

Lat pulldown wide/bent bar: 2 warms, 140/6 160/6,6 120/12
Bent over rows: 2 warms, 225/6,7 185/13
1 arm cable pulldown: 55/10,10 45/12
Deads with chains: 205/10,15
Calf work: 45/30,20,16,14 2 sets of singles bw
12 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Bicep and hamstring workout:

Pushed it real good today and made solid gains. I actually hit PR's on hammers and stiff leg db and caught them on video.. Again, they are good numbers for me, LOL. The workout was fast paced and was drenched at the end.

Hammer Curl: 2 warms, 65/6 75/6 55/9
Close grip bar curl: 1 warm,s 90/8 100/8 drop set
1 arm cable curl: 1 warm, 17/11,10
Stiff leg db: 1 warm, 95/8 125/8 135/10 85/12
Leg curl: 40/8,7 2 burn outs
12 min cardio cool down.

Hammer with 75's

http://www.youtube.com/watch?v=YJi_FDQBuJE

Stiff legs with 135's

My manager is in the background.

http://www.youtube.com/watch?v=s8fRC1ZhYwM

Joe · Beyond Nutrition - Co Owner

Shoulder and Tricep workout:

Another solid workout today and made gains across the board. This week has a been a great week of training, and although I love it, I need the rest tomorrow. I may do cardio but depends on the time of the day. Hit another PR with side laterals.

Side lateral: 2 warms, 45/6 52.5/5,5 2 burn out sets
In db delt press: 1 warm, 75/8,8,7
Upright row: 1 warm, 90/11 100/9
Front raise plate: 45/13,12
Tricep pressdown short bar: 2 warm, 70/8 80/7 drop set
Bar ext: 50/12,11,9
12 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Off day from the weights:

Ab work
Cardio: 25 min

Joe · Beyond Nutrition - Co Owner

Legs:

Slow start to the workout, as I was tired and was trying to figure out what to do, since the groin still hurts.� Its blows that I cant do any lunges, and limited on other quad movements. So I started out on the leg press with a number of warm up sets. I worked up to a decent amount, but the focus kicked in during the drop set!� The workout became STUPIFIED!� Made a gain on stiff legs.

Leg Press: 4 warms, 450/6 540/6,6 360/18
Stiff Leg deads: 2 warms, 275/6 315/6,6 burn out set
Squat with chains: 135/12,14,14
Db leg curl: 30/12 35/12,9
Calf work: 5 sets
12 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Chest and arms:

Pow! A fantastic workout, considering I only had one meal in me.� Nailed some PR's on movements I have not done in over a month. This just makes it more exciting for the future!� Added a new twist to chest dips.� THis time I hung the chains around my neck for add resistance.

Slight In Db press: 2 warms, 85/6 105/6,6,5
Chest Dips with chaings: 4 sets to failure
Flat benc: 135 for sets, X reps
Barbell curl: 2 warms, 115/6 125//7 drop set
Tricep pressdown: 2 warms, 75/6 85/6 drop set
Rope curl ss
with Db ext: 3 x
14 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Back and shoulder workout:

Its always great to come back to a new split and hit PR's on pulldowns and deads. All this and my body weight had not gone up. Although, as I write this, (couple hours after training) I am tired. Looking forward to a full nights sleep since the family is down the beach for a few days.

Lat pulldown wide: 2 warms, 150/6 170/6 180/6 drop set
Deads: 2 warms, 315/6 365/4 385/4 405/2 225/15 with pause on bottom
Db bench row: 55/10 60/11,10
Upright cable row: 2 warms, 70/8,8
Side lateral up and downs: 3 x
14 min cardio cool down.

Joe · Beyond Nutrition - Co Owner

Rest Day:

Cut the back yard, nothing exciting.

Baak and traps are really sore from the deads though!

the2ndoak · Beyond Nutrition - Co Owner

same here with the traps.

Cutting the lawn on such a muggy day makes me a nasty f! Cant even enjoy a Coors Light!

Joe · Beyond Nutrition - Co Owner

Quad workout:

Made gains again today on the leg press from a few days back. It is hot in the NE, and will be getting hotter! Towards the end of the workout I was drenched and beat up. I am starting to dig closer stance ATG squats. Cant handle as much weight, but its easier on the groin.

Leg press: 3 warms, 495/6 550/7,8
Squat atg close: 2 warms, 275/6 285/6 185/12
Step ups with db's: 45/10 50/12
Leg ext with pause: 60/14,13
Light calf work
12 min cool down cardio

Joe · Beyond Nutrition - Co Owner

Chest workout:

Today's workout was off the link!� Fast paced and slammed my chest while hitting a PR on Db presses with 110's.� Glad to see improvement here since I really want to bring up my chest.

Slight In. Db press: 3 warms, 105/6 110/5,4
Flat bar press: 1 warms, 175/8 185/7,7� drop sets
Chest Dips: 3 sets to failure
In Db press: 3 sets of X reps
14 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Back and calves:

Nice mix today and got an outstanding pump!
For the first time, I did bentover row with db's keeping my hands in an unfixed position.� This is what gave me a great pump.� By the time I did reg barbell rows (palms up) with chains, it actually hurt from the pump.� Just crazy.

Lat pulldown: 2 warms, 150/6 170/6 185/6 drop set
Bent over row Db's: 2 warms, 85/9,8
Close pulldown: 1 warms, 120/11,10,10
Bent over row bar w/chains: 135/13,12,12
Calf raise: 90/25,19,16� drop set, then 3 burn outs
14 cardio cool down.