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

Back and delts workout:

Really in the groove today and the workout was solid with nice gains.
I switched out the standing push press since it hurts one too many joints lately. I replaced it with a modified seated barbell press. The twist is that I am leaning back a bit like a really steep incline press. I kept the motion short, and wow, it really burn the delts. And the best part no other pain, LOL.

Pullups: 12/9,8,6
Seated cable row: 2 warms, 170/9 180/7 drop set
1 arm db row: 1 warm, 95/10 100/10 85/14
Mod seated bar delt press: 3 warms, 155/9 175/7 135/11
Db shrug ss
with side lateral: 3 x

20 min cardio

Tomorrow will be a off day!

Joe · Beyond Nutrition - Co Owner

Quads:

On to higher rep and control rotation for the focus movements.
Today was front squats and went ATG with a slower tempo. Just a great workout today with fantastic pump and burn. Hit a PR on my Hack Squat machine.

Leg Ext: 2 warms, 85/10,10
Front squat: 1 warm, 175/10 185/10 195/10 200/10
Hack squat: 2 warms, 235/6 280/6,5 180/14
Step ups: 40/10,12

Low ab work
10 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Chest workout:

Good workout today and made rep gains across the entire workout as compared to last month. The session brought a great pump, and the energy level with off the chain. Body is starting to feel some aches. Nothing more than usual but I plan on take next weekend off, at least a 3 day break. Other than that, just a solid workout.

Flat db press: 2 warms, 85/10,9,9,8
Chest dips: 25/8,8,7 drop set
In db press: 65/10,10,9
Flat bar x reps with chains: 3 set

Upper ab work
14 min cardio

weight: 172.5

Joe · Beyond Nutrition - Co Owner

Back and calve workout:

A little rushed today with the training, so I mixed things up and had a different approach. I still did pull ups but focused on a great squeeze and stretch with less reps. Also, I tried out rack pulls instead of deads.

Pull ups: 9 sets of 5 reps, last set did 6
Rack pulls: 2 warms, 405/6 475/6 500/6 315/15
Seated close row: 2 warms, 170/10 180/9 drop set
Calf raise: singles with 25# 3 sets to failure, then 3 burnouts.

10 min cardio cooldown

the2ndoak · Beyond Nutrition - Co Owner

hey Joe, whens the show?

Joe · Beyond Nutrition - Co Owner

the2ndoak wrote:

hey Joe, whens the show?

What show?

Joe · Beyond Nutrition - Co Owner

Bicep and hamstring workout:

Really on point this morning with the workout. Got me some PR's on some simple curling movements. Plain and simple, was in the zone, and the Prime is kicking.

This week may be hairy with the training, as I am having some dental issues (minor surgery on Tuesday) so not sure how I will feel the day after. Plus, I will be taking off Fri to Sun, as I am heading down to the CCC to support two clients and will be with the family. So all in all, these days will be needed rest.

In db curl: 2 warms, 40/6 50/5 55/5 drop set
Cable curl: 2 warms, 70/8,9
Spider curl 25/10,12,11
Lying leg curl: 2 warm's 55/6 65/6,5 drop set
Ball Leg curl: 3 sets to failure

side ab work: 6 sets
14 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Shoulder and Tricep workout:

Made gain across the workout and really digging my new shoulder barbell press movement. I think I found a winner in which its easy on the rotator cuff.
After the first exercise, picked up the pace, and the pump was tight.
Tomorrow is a scheduled day off.

Seated barbell press: 2 warms, 155/6 185/6 205/5 145/10
Side lateral pole: 1 warms, 25/12 30/11
Bench rear delt raise ss
with db shrug: 3 x's
Reverse Tricpe pressdown: 2 warms, 70/8 75/8 burnout
Ly Db ext: 30/8 25/10,8 20/11

14 min cardio cooldown

Joe · Beyond Nutrition - Co Owner

Legs:

Well, today as a rest day didnt happen.
I just felt like I needed to train, and wanted to go for it. With sore knee's and all, I picked up where I left off with squats back in August. So, I was really happy. The workout was simply intense and doing more squats with chains close to 40 pounds (I bought more)did me in.

But tomorrow and Thursday are off days, LOL. As I need to make sure I dont pop a stitch in my mouth, LOL.

Squat: 4 warms, 315/3 345/3 365/3
Leg curl: 2 warms, 60/6 65/5,4 50/8
Squat with chains: 180 plus 40chains x 10,8,10
Light reverse step lunge: 25/8,10,10
Calf work: high reps for 6 sets

10 min cardio cooldown.

Yoster · The Truth!

Holy schnikies on those squats!

jenscats5 · The Truth!

Good luck with the dental surgery....ouch!

Joe · Beyond Nutrition - Co Owner

Thanks Jen, had the initial work done yesterday and just a little sore today.

Will take it easy today and maybe tomorrow?

Joe · Beyond Nutrition - Co Owner

Chest and arms:

Solid workout this morning considering it was on 1 meal and earlier than normal.
The two days off have helped some of my aches, and hoping the new two days off will also. I picked up where a left of last time on this split which is fantastic, and made gains straight through.

Flat bench: 3 warms, 215/5 235/3 255/3
Slight in db press: 1 warm, 85/9,8,6
In db fly: 1 warm, 50/10,10
Cable curl: 2 warms, 75/8 80/8
Rope pressdown: 2 warms, 55/8,7
Hammer curl ss
with tricep dips: 3x

14 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Back and delts:

Hitting it hard today with a nice 2 days off. Nothing like doing a new rotation and making gains from the previous round.� Muscle does have memory.� Hit PR's on Lat unders and my old school t bar rows.

Lat pulldown under grip: 3 warms, 175/6 185/6,6
T bar row: 2 warms, 205/8 230/5� drop set
Rope pulldown: 110/10,8 100/10 85/11
Db delt press: 2 warms, 85/6 95/5 85/5
Seated side lateral: 1 warm 30/8 35/7 drop set

14 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Quads:

Was really eager going into this workout and the knee's are feeling better. So as I went along, I did 355 for 3 and then went for 375 so I thought. I was only able to get 2, and after racking the weight, I realized that I had 385 on? Oh, well. So I decided to hit the 385 again, and just when I unracked the weight the lights went out! I bailed and racked the weight. With the lights outs, I continued and had a great workout, LOL!

Leg Ext: 3 warm ups
Squat: 2 warms, 275/5 315/3 355/3 385/2 2 drop sets
1 leg press: 1 warm, 135/8,10 double drop
Sissy pole squat: 3 sets to failure

10 min cardio cooldown.

Yoster · The Truth!

385 - WOW

winflex · Beyond Nutrition Sponsored Athlete

One leg press on your leg press machine with nothing on it would be a challenge! Great leg workout!

Joe · Beyond Nutrition - Co Owner

Thanks fellas!

And Dwayne is right. My leg press and free weight are harder, LOL/.

Chest workout:

Badaboom, nailed it today and kept the reps nice and slow! Made gains again, and the pump was great. The one change over the last few months has been increasing the tempo of the workout with less rest between sets. Interestlying enough it has not slowed down my strength gains.

Flat bench: 3 warms, 185/6 225/3 245/3 260/3 2 drop sets
In db press: 1 warm, 85/8,7 drop set
Slignt In Fly: 45/11,12,11
Rack push ups: 3 sets to failure

ab work: 6 sets
14 min cardio

jenscats5 · The Truth!

Never thought I'd see the word "Badaboom" in a training journal......

Nice lifts as always Joe!

Joe · Beyond Nutrition - Co Owner

Back and calf workout:

Real solid training today, but went in with a nasty headache. Not sure if it was sinus or what, but the training did help relieve it for a bit. I really enjoy this back combo as it targets the entire back. Hit a PR on bent over rows, and I finished strong with double chains on the deads.

Lat pulldown curved bar: 3 warms, 170/6 135/6 drop set
Bent over row: 1 warm 225/8 245/6,6 185/12
Dead with chains(40's): 225/10 245/10,11
1 arm cable pulldown: 50/12,12

14 min cardio

jenscats5 · The Truth!

What did you do with the kids for Halloween?

Joe · Beyond Nutrition - Co Owner

Anthony and I were pirates and the girls were Devils! I only have one picture of the kids that came out nice. Will get it up.

Oct 31

Shoulder and Triceps:

Nice workout and kept the gains from last time. I avoid the heavy delt press and just did a standing db press at the end. First I time I used 3 wheels on the shrug, so that was cool. All in all effective.

Side lateral: 2 warms, 45/6 55/6 45/11
Barbell shrug: 2 warms, 265/6 295/6 315/5 drop set
Standing Db press: 45/10 55/8,6 drop set
Short tricep press: 2 warms, 75/8 82/7 drop set
Bar ext: 50/10,10,10
1 arm rope: 17/12,11

Bicep and hamstring workout:

Great training today and a great pump in all my biceps, LOL. A couple rep gains, and used chains on the stiff leg db deads were the highligts. Will video the chain lift next time.

Hammer curl: 3 warms, 65/6 75/6,7 55/10
Short bar curl: 1 warm, 90/8 110/8,7
1 arm cable curl: 17/10 20/11,11
Stiff leg db: 2 warms, 125/8 125with chains/8,8
Leg Curl: 1 warm, 45/8,8 drop set

Ab work: 7 sets
12 min cardio

Joe · Beyond Nutrition - Co Owner

Leg workout:

Felt great going into the workout so I just let it roll today.
Worked up to 355 for the double, and then decided to do a couple of singles and nailed 405. The best part was hitting the chains on the third movement. Going back 10 years ago before I was exposed to the leg press, I was able to do 405 for 5, so, hoping one day to do that again, and to hit 455 for a single. We will see.

Squat: 3 warms, 275/5 315/3 355/2 385/1 405/1
Leg curl: 2 warms, 60/6 65/6,5 50/8
Squat with chains: total weight, 245/8.8.9
Step db lunge: 30 for 3 sets (still really light, nursing groin)
Calf work: 5 sets of high reps

10 min cardio cooldown

Joe · Beyond Nutrition - Co Owner

Chest workout:

Would have normally done my arms too, but today was crazy and short on time. It happens. So I did a quick chest workout and will pick up the arms tomorrow. Never less, the pump was off the chain since I had short rest and focused on more rep volume instead of doing triples.

Flat bench: 3 warms, 185/6 225/3,5,5 drop set
Slight in db press: 1 warm, 85/9,8,8
In db fly: 45/10 50.10,9 drop set with push ups

that's it!!!

Joe · Beyond Nutrition - Co Owner

Wednesday Nov 5th.

Arm workout:

Made up for the cut in workout of the day before. Got a solid pump and move some great weight. When I was finishing up with the light cardio, i started feeling ill!
More or less, last night I was sick and throwing up! Feeling achy and tired today so no training today, Hoping to be back tomorrow.

Cable curl: 2 warms, 75/8 82/7 drop set
Rope pressdown: 2 warms, 55/8 60/8 drop st
Hammer curl: 55/8,9,8
Tricep dips with chains: 3 sets to failure

15 min cardio cooldown

Joe · Beyond Nutrition - Co Owner

Quads:

Higher rep day again, and really focused on the slow tempo while doing ATG. My quads where toast after doing the weighted sissy pole squats. And the knee's are just slight sore, which is a good thing!

Squat: 2 warms, 185/8 195/8 205/8 215/8 225/8 235/8 245/8 185/12
Leg Ext: 60/12,12,11,10
Sissy squat: 4 sets to failure

lower ab work
10 min cardio cooldown.

Nov. 7th

Back and delt workout:

Nice workout today and droped the working sets by a little bit. With that, I was able to squeeze out more reps and the pump/burn was increased than normal. So doing a higher rep range felt great.

Lat pulldown under: 3 wams, 170/6,8,8
T bar row: 2 warms, 205/8,7 135/17
Rope pulldown 110/10 100/10,9 85/11
Db shoulder press: 2 warms, 85/8,7,6
Seated side lateral: 30/8,9,8,10

15 min cardio

Joe · Beyond Nutrition - Co Owner

Chest:

First thing first, legs are sore from yesterdays training.

Again, focused on from and control today with a higher rep range. Solid early morning workout and finished with my swole on.

Flat bench: 2 warms, 155/8 165/8 175/8 185/8 195/8 205/7 155/12
In db: 75/10,8 65/9,8
Rack pushs ups: 3 sets to failure

upper ab work: 4 sets
15 min cardio

Joe · Beyond Nutrition - Co Owner

Back and calves workout:

Nice workout all around. I mixed things up and lead of with bent rows today and went for heavy instead of the trend of doing more reps. I did a best with 265 for 5 clean reps. There after, really burn out the back with the higher reps and really bit it with my deads with chains.

Bemt rows: 2 warms, 185/8 225/8 245/6 265/5 2 drop sets
Bent bar pulldowns: 2 warms, 120/8 130/8 drop set
Deads with chains: 1 warm, 265/10,10
1 arm pulldown: 59/12,11
Donkey calf raisesL 2 warms, 45/15,13,11

13 min cardio

winflex · Beyond Nutrition Sponsored Athlete

"really bit it "
What did you bite? LOL!

Nice workout. Are you still doing the higher rep deads off a platform?

When you do them off a platform, how low is the bar..at the ankles?

-Dwayne