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

Chest workout:

Feeling great today and well rested!� With that, the gains kept on coming and hit a new PR with my slight incline db press with 115 for 4.� The rest of the workout was a fast tempo not wanting to slow down attitude. The goal is to do a decent crab most muscular by the next show, LOL!

Slight incline db press: 3 warms, 105/6 115/4 75/12
Flat bench: 2 warms, 190/6 200/6 drop set
Body weight dips: 3 sets to failure
In db press: 2 sets of X reps.

Upper ab work
12 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Thursday the 18th

Back and calf workout:

Really strong pump and burn today. No deads, but the lats to a real beating.
Hit PR's across the board!

Lat Pulldown: 3 warms, 185/6 195/6 drop set
Db bent over row: 2 warms, 95/8 100/8 drop set
Close v-grip pulldown: 110/11,12,10
Barbell bentover row with chains: 155/14,12,12
Calf work: 90/20,18,12 3 drops with chains

12 min cardio cooldown.

Bicep and hammie workout:

What can I say, got another PR on barbell curls. Rest of the workout was solid as doing glute ham raise assisted still kicks my arse. One day I will do 1 regular rep, LOL.

Bar curl: 2 warms, 125/6 145/5 150/5 drop set
Alt db curl: 40/8 45/8,8
Con curl: 35/11 30/12 25/14
Glute ham raise: 3 sets of 10
Leg curl: 1 warm, 40/8 42/8 burn out

Side ab work
10 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Saturday: Rest day

Delt and tricep workout:

Early morning workout and it was fast paced with a great pump. I did Arnold presses instead of reg Db delt presses. Wow, I am weak compared to the normal but the muscle burn was 10 fold. Made some nice gains on the shrug and finished strong with the triceps.

Arnold press: 2 warms, 65/6,7,6 drop set
Bar shrug: 2 warms, 245/8 265/8,7 burn out set
Seated Rear delt raise: 1 warm, 25/11,10,10
Tricep dips with chains: 11,8,8 bw set
Rope pressdown: 1 warm, 40/9
Reverse pressdown: 1 warm, 45/13

12 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Leg workout:

Feeling the groove today and made gains from last workout! And nailed a PR with stiff leg deads and hit 365 for two sets of 6. Groin is feeling better but the knees ached a bit. And I think the leg press brings it on as squating I am pain free.

Leg press: 3 warms, 495/6 560/6 605/6 405/15
Stiff leg bar: 2 warms, 315/6 365/6,6 225/12
Squat with chains ATG: 1 warm, 165/10,11
Db Leg curl: 1 warm, 40/10,11
Calf work: 2 wrams, singles with 3 different ranges, 3x

10 min cardio cooldown.

Morning weight: 172

Joe · Beyond Nutrition - Co Owner

Chest and arms:

Wow, gains and PR's again today. The split is really doing its job, and recently had a client start it! Hope he gets the same gains as I do, LOL. This may be strange as its over a year away, but I am getting anxious to competing again!.
Ok, on to the workout, PR with Slight incline db press, chest chain dips and barbell curls, tricep pressdown.

Slight incline db press: 3 warms, 105/6 115/5 85/11
Chest dips with chains: 10,9,8,8
Flat bench x reps: 135 x 3 sets
Barbell curl: 3 warms, 145/6 155/5 95/11
Tricep Pressdown: 3 warms, 95/6 100/5 65/11
Rope curl ss
with db ext: 3 sets

20 min lawn mowing!

winflex · Beyond Nutrition Sponsored Athlete

Team Universe 2009!!!

Joe · Beyond Nutrition - Co Owner

Ha ha, we will see about that Dwayne.� But you did motivate me to go for a sinlge on deads today!!

Wednesday: Rest day

Back and shoulder workout:

Will today was deadlift single rep day! More or less, going for an all out PR, and nailed 455 for the single. I purposely didnt go nuts before the lift. And I thought I had a little left, so I burned out two more sets with 315. Made gains across the board. And really happy with the PR, now the next goal is 475
before the New Year with a body weight of 170.

Lat pulldown: 3 warms, 185/6 200/5 2 drop sets
Deads: 2 warms, 335/4 385/2 425/1 455/1 315/11,7
Db Bench row: 1 warms, 65/10 70/9,9
Side lateral: 3 descending sets
Bar shrug: 135 with chains, 3 sets

14 min cardio cooldown

winflex · Beyond Nutrition Sponsored Athlete

Joe wrote:

Ha ha, we will see about that Dwayne.� But you did motivate me to go for a sinlge on deads today!!

Glad to hear it!
I still think that you would do very well at the Team U though.� Although they go with the heavyweights for the overall, I think that you could win your class, or at the very least be in the top two or three of the class, as I sometimes think the NPC is sometimes political and goes for the "names" that they are more familiar with sometimes.

Nice single by the way!

Joe · Beyond Nutrition - Co Owner

Not ruling it out yet!!!

Quad workout:

This is lighter/recovery week, and the pump was great while hitting the quads. I used about 65 percent of the max weight from previous workout, and repped it out. Other than that, it was a solid workout. Happy to hit the 305 after the leg press.

Leg press: 2 warms, 405/10,12,13,10
Squat: 2 warms, 275/6 305/6 2 drop sets
Sissy pole squat: 3 sets to failure

Calf work: 4 sets
Low ab work: 4 sets

10 min cardio cooldown.

arnold23 · Vertern Member

winflex wrote:

�
Joe wrote:

Ha ha, we will see about that Dwayne.� But you did motivate me to go for a sinlge on deads today!!
Glad to hear it!
I still think that you would do very well at the Team U though.� Although they go with the heavyweights for the overall, I think that you could win your class, or at the very least be in the top two or three of the class, as I sometimes think the NPC is sometimes political and goes for the "names" that they are more familiar with sometimes.

Nice single by the way!

�

�Chris Faildo won it last year as a welterweight. Its not always the heavyweights.

Joe · Beyond Nutrition - Co Owner

Good point Sergio, but I think� he did the show many times though.

arnold23 · Vertern Member

Joe wrote:

Good point Sergio, but I think� he did the show many times though.

�Yes he did, and some could say that he paid his dues, but i thought without a doubt he earned the overall, dude was freaky shredded!

Joe · Beyond Nutrition - Co Owner

No doubt about Chris F.� He is a freak!

Chest workout:

Another chest burning exercise while keeping the focus movement at lower weight. Lots of energy today and the workout was faster paced. Made gains with the remaining workout. The legs are really sore from yesterday!

Slight inc db press: 2 warms, 85/9,9,8,8
Flat bench press: 2 warms, 195/6 205/6 drop set
Chest dips: 3 sets to failure
In Db Press: X reps with 55, 3 sets

Upper ab work: 4 sets
12 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Back and calves:

Early workout as most Sunday training days are.� I started USP Labs Prime today, and really excited to see what will happen again!� The workout was solid and the focus movement was on the light side again as I continue to do my recovery round.� Although I did hit a PR on DB bent over rows!

Lat pulldown: 2 warms, 145/10,10,9,9
Db bent over row: 2 warms, 105/6,5 drop st
Close pulldown: 110/12,12,11
Bent over row bar with chains: 155/12,11,12
Calf work: 90/22,17,15� 3 sets with chaings

12 min cardio cooldown

Joe · Beyond Nutrition - Co Owner

Biceps and hamstring workout:

Fantastic workout today as I continue stay away from the low rep range. Made some gains today and tried to do the glute ham raise without assistance (not a good idea yet), was not successful. Pump was strong in all my biceps.

Barbell curl: 2 warms, 105/10,8,9,8
Alt db curl: 1 warms, 45/9,9
Con curl: 30/12,11,11
Glute Ham raise: 3 sets of 10 reps assisted
Leg curl: 1 warm, 40/8 45/8 drop set

Side ab work: 5 sets

Joe · Beyond Nutrition - Co Owner

Shoulder and tricep workout:

I strong finish to this round as I made gains across the board with the shoulder training. Both elbow are slightly sore, but was able to get a great pump in the triceps. I really anticipating the results from prime again, and starting to feel a quicker pump already.

Arnold press: 2 warms, 65/7,7,7 drop set
Barbell shrug: 2 warms, 255/8 275/7,6 2 burnout sets
Seated rear delt raise: 1 warm, 20/11,10,10
Tricep dips with chains: 3 sets to failure
Overhead rope ext: 1 warm, 40/12 45/10,10

Lawn cutting for 20 minutes.

Joe · Beyond Nutrition - Co Owner

Wed: Rest day.

Leg workout:

Felt really good and the focus was on point, the only problem, the left knee is bothering me. Lately, been having a slight pain in the knee that is similar to inflammation tingy type pain (if that makes sense?). So, I didnt go for any singles or doubles with the front squats. I will focus on increasing the weight are going for 5 reps. The pump was still strong and made gains on the sumo db squat.

Leg Ext: 1 warms, 70/10 80/10,10
Front Squat: 2 warms, 275/4,5,5 225/9
Glute Ham raise: 4 sets assisted, burn out with leg curl
Sumo db squat: 1 warm, 145/12 150/10 155/10
Calf work: singles for 5 sets

10 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Chest and arm workout:

Nice change of pace today.� With the exception of the lead off, I made gains from the last time doing this same workout.� Fast paced, and was in the zone.� Not sure if the PRIME is already kicking in, but the sleep has been improved.� Looking forward to week 2 with the PRIME.

Flat db press: 3 warms, 105/6 115/3,3
In db press: 1 warm, 85/9,7� burn out set
Flat fly: 1 warm, 50/10 10
In db curl: 2 warms, 45/6 50/4 burn out set
Standing cable ext: 2 warms, 60/6 70/6 buirn out set
Reverse bar curl ss
with Double db kick back: 3 x

12 min cardio cooldown

Joe · Beyond Nutrition - Co Owner

Satruday;

Back and shoulder workout:

Later day workout and been nursing a head cold. Got it down, and was feeling pretty good when the workout was through. I took it easy on the push press as my shoulder had some kink in it? Numbers were still even or better from last time doing this workout. As I did this workout yesterday, the lats are sore!!

Pull ups body weight: 11,8,8,6
Seated cable row: 2 warms, 170/9,9 burnout set
1 arm db row: 1 warm, 95/9,10 burnout set
Push Press: 3 warms, 145/7,7 drop set
Db shrug ss
with side lateral: 3x

Today: Off day!

Joe · Beyond Nutrition - Co Owner

Quad workout:

Baddabing, a great workout today and made gains straight across the board and continued doing 5's on the front squats. The knee pain was not as bad, and I will continue to not miss a beat. I did hacks and nailed a PR. I plan on doing more Hacks and I move forward and to replace the leg press with them when that rotation comes up again.

Leg ext: 2 warms, 80/10 85/10
Front squat: 2 warms, 275/5 285/5,5 225/10 (then slipped)
Hack squat: 2 warms, 225/8 270/8 225/11
Step ups: 1 warm, 45/12,12

Lower ab work: 5 sets

10 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Chest workout:

Finally, got my 115 for 5 on the flat press! So another PR in the book. The entire workout was fast paced and starting to get the effects of the PRIME. For some reason its taken a little longer this time, but seems like things are kicking in.

All in all I got my swole on. biggrin

Flat db press: 3 warms, 115/5,4 drop set
Chest dips with chains: 9,8,8 drop set
In db press: 65/9,10,8
Flat bench with chains: 3 sets to failure

upper ab work: 5 sets
12 min cardio

jenscats5 · The Truth!

Nice job Joe!

Joe · Beyond Nutrition - Co Owner

Thanks Jen.

Back and calves workout:

Really digging it now, and hit some nice numbers on a couple of movements. Pulled 405 for 6, which is a current best for me, and then finish with 275 standing on a plate for 11. I like this as it increases the range of motion. Faster paced training, and that includes during the deads.

Pull ups: 12, 8, 8, 6
Deads: 2 warms, 365/6 405/6 275/11 on plate
Seated close grip row: 2 warms, 160/8,9 drop set
Str arm pulldowns: 35/12,11,11
Calf raises: singles, 25/13,12,9 3 types of burn outs

12 min cardio cooldown.

the2ndoak · Beyond Nutrition - Co Owner

stop tossin around the baby weights and try the real mans workout!!!

the2ndoak · Beyond Nutrition - Co Owner

actually not bad on the deads. Pretty impressive.

Joe · Beyond Nutrition - Co Owner

Thanks bro!

And for the prime, yes I got your email.� I dig it.

Holla back via email if you want to try it.

Joe · Beyond Nutrition - Co Owner

Bicep and hamstring workout:

Another fast paced workout and hit some great numbers again. Its always encouraging to break PR's or just do more weight after a layoff of a month plus of doing an exercise. The fun continues.

In db curl: 2 warms, 40/6 50/5 55/4 drop set
Cable curl: 1 warm, 55/8 65/8 drop set
Spider curls: 25/8 20/13,12 (the bi's where spent)
Leg curl: 2 warms, 55/6 65/5 55/8 drop set
Lying ball curl: 3 sets to failure

Side ab work: 5 sets
14 min cardio cooldown.

Weight: 172

Joe · Beyond Nutrition - Co Owner

Shoulder and Tricep workout:

A great finish to a round this week. Made gains on the first exercise for each muscle group, and zipped through the routine without sacrificing any strength. Pump was radical!!

Off day tomorrow, and the body needs it.

Push press; 2 warms, 145/8 165/5 185/5 135/11
Side lateral cable: 2 warm, 25/10,10
Bench rear delt raise ss
with Db shrug: 3 x
Reverse grip tricep pressdown: 2 warms, 70/8,8 drop set
Db Ext: 30/6 25/8 20/11,10

14 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Leg workout:

Early morning training but felt great. Continued the trend of doing sets of 5's. And nailed 2 sets of 305 for 5. From there, the workout was cake, and made gains.
Tried again to do a regular glute ham rep, but didnt happen. I think I need to drop 20 before that happens.

Leg ext: 2 warms, 85/10 75/10
Front squat: 2 warms, 275/5 305/5,5 drop set
Glute ham raise: 4 sets assisted, 1 drop on leg curl
Sumo db squat: 2 warms, 155/11 160/10
Calf work: set of bw singles x 3, then 3 pulses

10 min cardio cooldown.