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 (First phase for the stage!)

Joe · Beyond Nutrition - Co Owner

Saturday:� Rest day.

Back and hamstring workout:

Good workout this morning, but low back was a little stiff, so I didnt do th prescribed db deads.� The pump ended up really good with the superset and happy with the first time in this round.

Lat pulldown under grip: 3 warms, 170/8 175/7,7
T bar row: 2 warms, 205/6 215/6 drop set
Rope pulldown ss
with Rack pullups: 3 x
Glute ham raise assisted: 4x
Db leg curl: 1 warm, 40/10 45/9,9

15 min cardio

coachb · Vertern Member

Do you use hex dumbbells when doing Db hamstring curls and do you use a flat bench or a declined bench. I have seen this exercise before but have never felt comfortable enough holding the db between my feet and not dropping it on myself.

Joe · Beyond Nutrition - Co Owner

coachb wrote:

Do you use hex dumbbells when doing Db hamstring curls and do you use a flat bench or a declined bench. I have seen this exercise before but have never felt comfortable enough holding the db between my feet and not dropping it on myself.

Yes, Hex Db, and I lie down on a reebok step with just one risor on each end. THis allows me to grab the weight with my feet and still get full range of motion.

Have not dropped one yet!!!

Joe · Beyond Nutrition - Co Owner

Shoulder and tricep workout:

Pow, a really great workout today. My lead off movement felt great and will be making gains on this to come. The best part was the work on the triceps and the burn that came with it. My triceps haven't been worked this much for months since the elbows have been sore.

Shoulder barbell press: 3 warms, 165/6 185/6 195/6 drop set
Side lateral: up and downs, 3 x
Front raise: 2 warms, 65/10,10
tricep pressdown: 2 warms, 75/8 85/8,8
Dips: 3 set to failure
1 arm press underhand: 15/14 17/12

HIIT cardio
2 min warm
8 sprints
5 min cool

Joe · Beyond Nutrition - Co Owner

Tuesday the 9th:

Quads and calves workout:

Simply unconscious today. Faster paced workout, but it didnt slow my down one bit to making gains across the board. Front squats were on, and looking forward to going for a single really soon. Plain solid intense training today.

Front squat: 3 warms, 275/5 305/3,3 225/9
Leg ext: 1 warm, 77/11 82/10
Sumo db squat: 1 warm, 145/10,12
Db step ups: 50/8 55/10
Donkey calf raise: 2 warms, 90/15 135/12,11,10 drop set

10 min cardio cooldown.

Today, Wednesday off from weights, moderate cardio.

Joe · Beyond Nutrition - Co Owner

Chest and forearm rehab workout:

Solid workout today and made gains all the way through. The focus was tight and steady.
Still doing wrist curls and sup/pronation movements, but the forearm is getting better.
The plan is to start training biceps lightly after the New Year.

Flat bench: 3 warms, 210/5 230/5 240/4 drop set
In db press: 1 warms, 85/8,8,8
Flat fly: 1 warm, 50/10,10 drop set
3 way push up, 2 x to failure
Forearm work

15 min cardio

Joe · Beyond Nutrition - Co Owner

Back and hamstring workout:

Went into toady's workout more charged up as the low back is no longer stiff. So no hesitation was there for the rows, and put the db deads back in.

Body weight still at: 171.5 -172

Lat pulldown undergrip: 3 warms, 170/8 175/8,7
T bar row: 2 warm, 205/6 220/6 drop set
Rope pulldown ss
with Db deads: 3 x
Glute ham raise assisted: 3 x
Db leg curl: 40/10,11,11

10 min cardio

jenscats5 · The Truth!

Don't overdo it on that cardio!� wink

Joe · Beyond Nutrition - Co Owner

jenscats5 wrote:

Don't overdo it on that cardio!�

I am doing 15 mins also!

Saturday the 13th

Shoulder and tricep workout:

Later in the day workout and most times when I train later, I am beat. Well, I was fortunate enough to receive Jacked in the mail today and was just excited to get it a whirl. I was on fire! After a few warm up sets, I was in direct focused mode and nailed the workout with gains all over. USP Labs nailed this one, good job guys.

Seated Barbell press: 3 warms, 185/6 205/5,5 drop set
Side lateral up/down: 3 x
Front Raise db: 1 warm, 30/8 35/8,9
tricpe pressdown 2 warms, 80/8 90.8 drop set
Tricep Dips: 3 sets to failure
1 arm pressdown: 17/13,12

15 min cardio

Today:
Ab work

HIIT cardio
3 min warm up
8 sprints
5 min cool down

TFB PART!!!!!!!!!

Joe · Beyond Nutrition - Co Owner

Quads and calves workout:

Well, you cant hit a home run all the time! LOL.
Long day yesterday, first we had the Team Franco Holiday, great time, and then watched the Cowboy game. So, long story short, I was exhausted today!
I didnt want to skip the workout, so I mixed things up a bit and really ended up with a decent little workout.
�

Leg ext: 3 warms, 80/10 85/10
Front squat with chains: 175/5 195/5 215/5 235/5 255/5 275/5 drop set
Leg ext: 70/12,11 burnout set
Calf work: 5 sets of high reps

10 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Chest and forearms:

Ka-plow! Jacked up this morning, and felt fantastic. Moving forward with more weight workout to workout. Chest is a week spot for me, and never have been a strong at pressing. So all gains are welcomed.
And I am looking forward to training biceps really soon.
I got my swole on, LOL.

Flat bench press: 3 warms, 215/5 235/5 250/3 drop set
In Db press: 1 warms, 90/8 95/7 85/10
Flat db fly: 1 warms, 50/10 52/10
3 way push ups" 2 x to failure
Forearm work

15 min cardio

Joe · Beyond Nutrition - Co Owner

diggin it

jenscats5 · The Truth!

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

Joe · Beyond Nutrition - Co Owner

Thursday: Shoulder and tricep workout

Solid training and digging the seated barbell press for the delts. Its has less stress on the rotator than flat pressing.
Fast paced workout and increases with the iron again.

Seated barbell press: 3 warms, 185/6 205/5 215/5 drop set
Side lateral up and downs: 3 x
Front raise with db: 1 warms, 35/8 37/8
Tricep pressdown: 2 warms, 80/8 90/8 drop set
Tricep dips: 3 sets to failure
1 arm pressdowm: 17/12,11

HIIT cardio
2 min warm
8 sprints
4 min cool

Friday: off from weights,

Ab work
25 min moderate cardio

winflex · Beyond Nutrition Sponsored Athlete

I know this should go in the Ask JOe section but...

If I do some cardio as a cool down on my leg days, how long and how hard or easy should that cardio be?

Thanks Joe.

BTW, your seated BB press is Huooge!
Do you do them on a slight incline or straight up?

I haven't done any overhead pressing a while due to my right shoulder not liking the range of motion. I tried doing a machine press yesterday going really slow and it seemed to not be so bad...so I'm thinking I might be ready to start putting in back some overhead presses.

-Dwayne

Joe · Beyond Nutrition - Co Owner

Thanks Dwayne. The barbell delt press is on a slight incline.

For post leg cardio, I am doing a light 10 mins. More or less a stroll.

The plan is to not increase the intensity nor time for the light cardio on quad days. But I will bump it up on all other days.

Right now I am doing 1 day at 10 min, 2 days at 15 min moderate, and 1 HIIT at 8 sprints.

Joe · Beyond Nutrition - Co Owner

Quads and calves:

Fantastic workout today as the goal was to hit a best with front squats before I move to reg squats. Simply put, I nailed it and I am ready to move forward!
365 for the single is in the books.

Front squats: 3 warms, 275/5 315/2 345/1 365/1 225/10
Leg ext: 1 warm, 75/10 85/11
Db sumo squat: 145/10 155/11 160/11
Db step ups: 55/8,10
Donkey calf raises: 2 warms, 135/14,11 2 drop sets

10 min cardio cooldown.

jenscats5 · The Truth!

Wow! That is some amazing weight on the front squats.........congrats!

winflex · Beyond Nutrition Sponsored Athlete

Joe, you already know this...

YOU ARE A BEAST!!!

Joe · Beyond Nutrition - Co Owner

Thanks bro!

Chest and forearm workout:

Mighty fine workout today and increases were present. Although my bench is on the weaker side, I was happy with the triple with 255. My goal is for 275. Other than that, hitting 95's on the incline was great since the chest with fatigue already.

Flat bench: 3 warms, 225/6 245/3 255/3 drop set
In Db press: 85/8 95/8,7 85/8
Slight incline bench: 3 sets X reps with chains.
Flat db Fly: 45/11,10,10
Forearm work

15 min cardio

Joe · Beyond Nutrition - Co Owner

Monday: rest from weight training.

Ab work
25 min cardio

Back and hammie workout:

Real solid workout today. Low back was stiff, so I changed some things around, but again, great pump and made gains. T bar row nailed a PB.

Lat pulldown under grip; 3 warms, 170/6 180/6 185/6 drop set
T bar row: 2 warms, 205/6 235/6,6 drop set
Rope pulldown: 110/12 120/10,9 drop set
Body weight hangs 2 sets for 1 min each
Glute ham raise: 4 x, assisted
Stiff leg db: 3 light sets

15 min cardio

Joe · Beyond Nutrition - Co Owner

Shoulder and tricep workout:

The hits keep coming and a really solid workout. I reached my current max on the barbell shoulder press with out a spotter! LOL, Next time I need someone just in case. All other lifts were increased from last workout.

Barbell delt press: 3 warms, 205/6 225/4.4 drop set
Side lateral up and downs: 3 x
Front Raise ss
with Trap bar shrugs: 3 x
Tricep Pressdown: 2 warms, 82/8 92/8 drop set
Weighted Tri dips: 3 x
1 arm pressdown: 17/14.12

HIIT Cardio
2 min warm
8 Sprints
5 min cool

Christmas Day: Eat and rest!

Joe · Beyond Nutrition - Co Owner

Quads and calf workout:

Decent workout considering I had a very long day yesterday and on X mas eve. Great times, but feeling beat today. Haven't squatted in a while, and I was content with the starting numbers. Pump was there, and it was an effective workout.

Squat: 3 warms, 275/5 315/3 345/3 355/3 drop set
Leg ext: 1 warm, 80/12 90/10
Leg press: 1 warm, 360/10 405/10
Walk lunge: 1 warm, 50/6.6
Calf work: high reps 5 sets

10 min cooldown

Joe · Beyond Nutrition - Co Owner

Chest and biceps:

Really boombastic workout for leading off the new chest routine. Actually did a best on flat db presses, and did some light con curls. Hoping that in a few weeks, I will bring in some heavier stuff. The chest was swole, and felt great.

Flat db press: 3 warms, 95/6 105/7,7
Slight incline bar press: 2 warms, 175/8,6 burnout set
In db fly: 1 warms, 50/10,10
Rack push ups: 2 x to failure
Forearm work: 3 sets
Con curl: 3 sets

15 min cardio

Joe · Beyond Nutrition - Co Owner

Feeling a little sick this morning so I just did some ab work and cardio.
Plus, my legs are still sore from the squats the other day. Need to rest.

Ab work
Cardio: 25 min

Joe · Beyond Nutrition - Co Owner

Back and hamstring workout:

Mixed up this rotation a bit and hit a winner. The pump was on and nailed some nice starting numbers. The best part was racking up a best with my stiff leg deads (my knee's are bent, so I guess you call them Romanian?).
The cold I was battling has faded away, and I thank green tea, LOL

Bent over db rows: 2 warms, 95/8 105/7,6 drop set
Seated cable row: 2 warms, 165/10 170/10
Close pulldown: 120/10 130/9,9 drop set
Stiff leg deads: 2 warm, 315/6 365/4 375/5 225/12
Leg curl: 1 warm, 45/9,8 drop set

15 min cardio

fitmom726 · Guru

Happy New Year Joe!

Joe · Beyond Nutrition - Co Owner

THanks Robin.

Tues the 30th, Shoulder and Tricep workout:
Solid workout and a great start to make gains.

Side lateral: 3 warms, 45/8 50/6 drop set
Barbell Shrug: 3 warms, 255/6 275/7,6
Db delt press: 1 warms, 80/8 85/7 75/10
Rope Pressdown: 2 warms, 40/8 45/8 burnout set
Lying cable ext: 1 warm, 30/12 35/11
1 arm db ext: 20/12 25/11

15 min cardio

Wed the 31st.Total Rest.

Joe · Beyond Nutrition - Co Owner

Jan 1st

Quads and calves workout:

Mixed up the order today but used the same movements in the rotation. I do this at times when I am feeling a little tired or just want to. So instead of doing heavy squats, I did them close to last. Happy with the workout.

Leg Ext: 2 warms 80/10 85/11
Leg press: 2 warm, 450/8 540/8,9
Squat: 2 warms, 255/6 275/6
Db walk lunge: 45/6 55/6
Calf work, high reps: 5 sets

10 min cardio cooldown.

Jan 2nd

Chest and bicep workout:

Really solid workout today and made gain with the flat db presses. Match a personal best and hope to break it next time around. Also, happy with the added bicep work. It was light, but not painful in the forearm.

flat db press: 2 warms, 85/8 105/6 115/5,4
Slight in bar press: 2 warms, 180/8,8 drop set
In db fly: 1 WARM, 50/10 52/10
Rack push ups: 2 x
Con curl 3 sets
Cable curl: 3 sets

15 min cardio