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

Joe · Beyond Nutrition - Co Owner

RE: Joe Franco's Training Blog

Joe · Beyond Nutrition - Co Owner

Shoulder and tricep workout:

Earlier than normal training, due to posing class today.
Looking forward to the class.
The workout was real solid and moved 90's on the shoulder press which is a best for me. There are many factors to the strength, but the most evident is simply not dieting for a show.

Body is weight is at 173.5

Db Shoulder press: 3 warms, 85/6 90/6
Barbell shrug: 2 warms, 235/7 245/6 drop set
Front Raise barbell ss
with Rear delt raise: 3 x
Tricep dips with chains: 4 sets to failure
Rope Pressdown: 1 warm, 35/11, 40/12

Ab work: 3 sets
14 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Rest Day:� Moderate Cardio for� 25 min

Joe · Beyond Nutrition - Co Owner

Leg workout:

Real solid and well rested today. Made gains from last time doing this workout and hit another PR on the stiff leg deads with 345! Yes, I did use wraps.
The groin is making a snail pace slow recovery.

Leg press: 3 warms, 540/6 585/6,9 360/20
Stiff leg deads: 2 warms, 275/6 315/6 345/6 225/12
Squat with chains: 135/13,14,14
Db leg curl: 30/13 35/12,11
Calf work: 5 sets
12 min cardio cool down.

Flex87 · Member

Joe wrote:

Leg workout:
Real solid and well rested today. Made gains from last time doing this workout and hit another PR on the stiff leg deads with 345! Yes, I did use wraps.
The groin is making a snail pace slow recovery.
Leg press: 3 warms, 540/6 585/6,9 360/20
Stiff leg deads: 2 warms, 275/6 315/6 345/6 225/12
Squat with chains: 135/13,14,14
Db leg curl: 30/13 35/12,11
Calf work: 5 sets
12 min cardio cool down.

awesome PR man....keep up the good work....whens your next show?

Joe · Beyond Nutrition - Co Owner

Thanks!

I am aiming for next fall 2009.

Joe · Beyond Nutrition - Co Owner

Chest and arms:

Went into todays workout even minded. And was feeling good sore from yesterday stiff legs. Not overly jacked up, I did a tad more reps on the first movement to give the joints a little break. When it came to volume, I actually did more in comparison to pressing the heavy db's. After the first exercise was complete, it was go time, and made gains throughout the entire workout.

Mid In Db press: 3 warms, 95/8,8,7
Chest Dips with chains: 4 sets to failure
Flat bar press: 135 for 3 sets (X reps)
Barbell Curl: 2 warms, 120/5 140/5 95/10
Tricep Pressdown: 2 warms, 80/6 90/6 60/13
Rope Curl ss
with Db Ext.: 3 sets
14 min cardio cooldown

Joe · Beyond Nutrition - Co Owner

Back and shoulder workout:

Again, went into the workout feeling subdued (lack of sleep). And I even had the thought of skipping the deads! Well, after the first movement, the rocket was lit, and it took off. I did the deads and hit another PR with 435 and a double. Then finished them with a drop set of deads while standing on two 45 pound plates!

Lat pulldown: 3 warms, 170/6 185/6 drop set
Deads: 2 warms, 335/6 385/4 425/2 225 on 2 plates/12
Db bench row: 55/10 65/10,9
Upright row bar: 2 warms, 105/8,7 burn out set
Side lateral up and downs: 3x

Upper ab work: 4 sets
10 min cardio cool down

Joe · Beyond Nutrition - Co Owner

Friday 25th: complete Rest Day

Saturday 26th: Quad workout:

The hits keep coming and I was super pumped after this simple workout. Instead of going heavy on leg press, I went with a higher rep scheme to failure. And even after that I still made a gain on the squat. I finished the workout with a body weight sissy pole squat!

Leg press: 1 warm 360/15,17,16,15
Squat (close ATG): 2 warm, 275/6 295/6 185/14
Leg ext: 1 warm, 65/10 70/10
Sissy pole: 2 sets to failure
light calf work

Lower ab work: 4 sets
10 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Sunday the 27th

Chest:

Early morning workout due to family obligations during the day (parents 45th anniversary). I took the same approach again as I did with my quad workout. Just used high reps for the first movement. Wow, pressing was never a strong exercise for me, but using higher reps to failure give me a real deep burn and pump.

Mid In Db press: 1 warm, 65/14,12,12,11
Flat bar press: 2 warms, 185/6 195/6 drop set
Chest Dips: 3 sets to failure
In db press:� 55 for 3 X Reps.
14 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Back and calf workout:

Real solid workout today with a faster pace. Again kept it lighter with higher reps for the first movement, then hit it heavy with the second. I really like this combo of putting blood in the muscle and then doing fewer reps with the heavy stuff. Made gains with the whole workout.

Lat pulldown: 1 warm, 120/15,13,11,11
Db bent over rows: 1 warm, 85/6 95/6,7 drop set
Close row: 110/11,9 100/10
Barbell bent over row with chains: 135/14 155/10 135/13
Calf raise: 90/27,17,15 3 body weight sets
14 min cardio cool down.

Flex87 · Member

i did DB Bent Over Rows today.....WOW they are an amazing back exercise....good workout

Joe · Beyond Nutrition - Co Owner

I hear ya!�

This is only the 2nd time doing them for myself. Cant handle as much as the bar row, but the squeeze and stretch are great!

Joe · Beyond Nutrition - Co Owner

Biceps and hamstring workout:

Real solid training and well rested!! Faster paced workout and still made gains from last time. I threw in some Glute Ham raises but they were assisted. Man they fried the hammies and I am in awe on those that can do them weighted.

Barbell curl: 2 warms, 115/6 135/5 145/4 95/12
Alt seated db curl: 40/8 45/8,7
1 arm cable curl: 20/12 22/11,11
Glute Ham raise assisted: 3 sets to failure.
lying Leg curl: 1 warm, 40/8,8 drop set

Side ab work: 4 sets
10 min cardio cool down.

Joe · Beyond Nutrition - Co Owner

Shoulder and Tricep workout:

Fantastic workout and hit a PR on db presses. But more importantly, the elbows were feeling good and was able to do 3 movements for the triceps. Just a little burnt out from a solid 5 days of training. Well enjoy the off day tomorrow and starting a new round of routines!

Db shoulder press: 2 warms, 85/6 95/5,5
Barbell shrug: 1 warms, 225/8 245/8,7 drop set
Front raise barbell ss
with rear delt raise: 3x
Tricep Dips with chains: 3 x to failure
Rope Pressdown: 35/11 40/10 45/9
Reverse Pressdown: 45/10 35/12

14 min. cardio cool down.

Joe · Beyond Nutrition - Co Owner

Rest Day Thursday:

Leg workout:

Went into today's training feeling eager since I have not done front squats in over a month. So, I was curious to see how my strength left off! After doing 2 working sets of leg ext, I smacked those Front Squats up, LOL. Nailed a PR doing 345 for double.

Leg ext: 2 warms, 80/10 85/10
Front Squat: 2 warms, 275/4 315/2 345/2 225/10
Stiff leg with trap bar: 2 warm, 275/6,9 225/11
Sumo Db squat: 2 warms, 145/11,10
Calf raise: 5 sets

12 min cardio cooldown.

Video to come!

fitmom726 · Guru

Joe wrote:

Rest Day Thursday:

Leg workout:

Went into today's training feeling eager since I have not done front squats in over a month. So, I was curious to see how my strength left off! After doing 2 working sets of leg ext, I smacked those Front Squats up, LOL. Nailed a PR doing 345 for double.

Leg ext: 2 warms, 80/10 85/10
Front Squat: 2 warms, 275/4 315/2 345/2 225/10
Stiff leg with trap bar: 2 warm, 275/6,9 225/11
Sumo Db squat: 2 warms, 145/11,10
Calf raise: 5 sets

12 min cardio cooldown.

Video to come!

Thats AWESOME Joe!!!� Good job! biggrin

Joe · Beyond Nutrition - Co Owner

Chest and arm workout:

Real solid training today, and made some rep gains from over a month ago. Elbows were a little sore, as I attempted close grip bench but it was a no go. All in all, great pumps.

weigh in: 173

Flat db press: 2 warms, 85/8 105/6,6,5
In db press: 75/10,8,7
Flat db fly: 45/11,12,11
Close grip curl: 2 warms, 110/8,8
Lyy tri Bar ext: 2 warm, 80/5 drop set
Con curl ss
with db kickback: 3 x

15 min cardio cool down.

Joe · Beyond Nutrition - Co Owner

Back and delt workout:

Trained earlier today as we have family fun stuff to do.
For today's session, it was no dead day and nothing extreme. But I think this back workout gives me best pump! I was excited leading off with 10 pullups at my current bw and not doing them over a month!! But then I konked out at the end, LOL.

Pull ups: 10, 8, 8, 6
Seate cable row: 2 warms, 155/10 160/9
1 arm db row: 1 warm, 85/10 90/10 drop set
Standing Db Press: 2 warm, 55/8,8,7
Seated side ups on ball: 15/12 17/10 17/9

Upper abs: 4 sets
14 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Monday the 4th: 25 min light cardio

Quad Workout:

Well, I was all fired up to hit heavy front squats again, but figured it was only a few days back that I blasted them. So, I went with the same scheme this time, but did a couple of more reps instead of increasing the weight. Beyond that, the focus was balls on with doing more weight on the Hacks then over a month ago!!

Also was happy since I did any type of lunge in months, so I did a couple of sets with bar lunges.
Fried legs, period.

Leg Ext: 2 warms, 85/10,8
Front Squat: 2 warms, 275/5 315/3 345/2
Hack Squat: 2 warms, 225/8 250/7 burn out set
Bar step lunge: 1 warm, 95/8 115/8

Low ab work: 4 sets
14 min cardio cooldown.

winflex · Beyond Nutrition Sponsored Athlete

345/2 again!!! BEAST! even after increasing reps.

Joe · Beyond Nutrition - Co Owner

winflex wrote:

345/2 again!!! BEAST! even after increasing reps.

Thanks my man!�
The goal is 365, with single or double.

Chest workout:

Real productive workout today, and hit a PR on reps with the first set. All in all made gains through out the workout, and really pleased with the training lately.�

Flat Db press: 2 warms, 105/7,6 drop set
Chest dips: 25# + BW, 8,7,6
In Db press: 65/11,9,8
Flat bench: X reps with chaings, 3x

12 min cardio cooldown.

arnold23 · Vertern Member

Your in the zone bro!!! How often do you do X reps? Read about them but never tried them.

Joe · Beyond Nutrition - Co Owner

arnold23 wrote:

Your in the zone bro!!! How often do you do X reps? Read about them but never tried them.

Thanks my man!�� With the X reps, I throw them in sometimes at the end of the workout. I will do three sets of them.� Just a good way finish up with ligher weight.

Back and calf workout:

A lot going today, and will be the next few days.� So I was not as amped going into the workout.� But after finishing the pull ups, the feel and focus kicked in and the workout was on point with gains again!!!�

Pull ups: 10,8,7,6� (these were easier 20 pounds ago)
Deads: 2 warms, 315/8 385/5 225/15
Seated Close cable row: 2 warms, 145/11 155/10
High Pulldown: 1 warm, 40/12,11 burnout
Calf work: 1 leg DC with 25 pounds x 3, 3 burn outs

14 min cardio cooldown.

fitmom726 · Guru

You always seem to "kick in" after a set or two!

Good work! I gotta throw in some pull ups now that I am lighter!!!

Joe · Beyond Nutrition - Co Owner

fitmom726 wrote:

You always seem to "kick in" after a set or two!

Good work! I gotta throw in some pull ups now that I am lighter!!!

THanks, sometimes just need the blood to get going.� But a little pre occupied with the show coming up, and some new things I am working on.
Just good stuff!

Joe · Beyond Nutrition - Co Owner

Delt and Tricep Workout:

Strong workout today and a real nice combo of movements to hit the delts. I was spent by the time I nit triceps, and the elbows were really sore today. Still have trouble with db ext. Just too much pain. All in all a fine workout.

Push Press: 3 warms, 135/10 155/7,8
Side lateral cable: 1 warm, 20/11 25/10
Rear delt on bench ss
with Db shrug: 3 x
Lying Db ext: 2 warms, 35/8,7
Reverse Tri Pressdown: 2 warms, 50/11 55/10

Side ab work: 5 sets
12 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Biceps workout and cardio:

Long story short, due to scheduling(clients) on Monday, and want to hit legs tomorrow, I flipped two workouts. Which resulted in just doing biceps today.
Didnt get too crazy, but happy with the lead of exercise of incline db curls and doing a PR with them.

In db curl: 2 warms, 40/6 50/5 52.5/5 drop set
Cable curl: 1 warms, 55/8,9
1 arm preacher curl: 25/10,13,11

15 moderate cardio.

Joe · Beyond Nutrition - Co Owner

Leg workout:

KA-BOOM, fried this workout with a faster pace and drive. And best of all, I nailed a PR with a front squat single of 365. The only downer is my wife and kids are on vacation, and I didn't get to tape it! LOL.

Leg Ext: 2 warms, 85/10,10
Front Squat: 2 warms 275/4 315/2 345/1 365/1 drop set with chains
Glute Ham Raise assisted: 3 sets of 10, drop set on leg curl
Db Sumo Squat: 1 warms, 145/10,12,11
Calf work: BW singles, 4 sets

Low ab work: 3 sets
10 min cardio cool down.

Weight: 173

Joe · Beyond Nutrition - Co Owner

Monday the 11th: Complete rest day.

Chest and arm workout:

Coming down with something (head cold and slight aches), but felt well enough to train. I didnt go as heavy, but all in all a nice and effective workout. Actually did more volume that last time with the first exercise.

Flat db press: 2 warms, 85/8 95/8,7,6
In Db press: 75/8,8,8
Flat db fly: 45/10 50/9 45/9
In db curl: 2 warms, 45/5,5 drop set
Stand Tri cable ext: 2 warms, 60/9 65/7 drop set

10 min cardio cool down.