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

Quad workout:

Not a bad workout, slow to start with phone calls coming in for the show.
For this week, I am doing the main exercise with higher reps to give the body a break. Lost a little focus doing the front squats, but after, I nailed and made gains across the board.

Weigh in: 171.5

Leg Ext: 2 warms, 85/10,11
Front Squat: 1 warm, 175/10,12,11,10
Hack Squat: 2 warms, 225/8 270/7 drop set
Bar step lunge: 1 warms, 115/8 135/8

Low ab work
10 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Chest workout:

A real solid chest workout today with higher reps.� The cool thing is when I did this month plus ago, I was able to crank out more reps this time.� And best of all, no phone calls!.�

Flat db press: 2 warms, 85/11,9,8,8
Chest Dips: 25/8,8,7
In Db press: 65/10,8,9
Flat bench with chains: X reps 3 sets

upper ab work

12 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Back and Calves:

Really tore it up this morning.� Sleep well, and feeling great.� Even with just the one meal, I really slammed my back today.� I didnt push it to much with the deads but I was happy with 365 for two sets of 6. Made gains on first and third movements.

On a side not, off to the last posing class before the show next weekend.� Will be lots of fun.

Pull ups: 11,8,8,7
Deads: 2 warms, 315/8 365/6,6
Seated close cable row: 2 warm, 155/8,10
High pulldown: 35/12,11,10
Calf work: singles with 25/14,12,10� 2 brun outs

12 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Bicep and hammy workout:

Nice workout today and feeling strong.�
Made gains on the incline db curl and leg curl.

In Db Curl: 2 warms 40/6 50/5 52.5/5 drop set
Cable curl: 1 warm, 55/8 60/9
1 arm preacher curl: 22/10,11,11
Lying Leg Curl: 2 warms, 55/6 65/5�� 2 drop sets
Db Leg Curl: 1 warms, 35/10,9

Side ab work
12 min cardio cooldown

Joe · Beyond Nutrition - Co Owner

Shoulder and tricep workout:

Nailed it today and didnt hold back on the push press.� Real fast tempo but the workout didnt suffer, only increase across the board.

Body weight: 170.5� (havent seen this in months!)

Push Press: 3 warms, 165/6 185/5 115/13
Side lateral cable: 1 warm, 22/10 27/8 drop set
Rear delt raise on bench ss
with Db Shrug: 3 x
Reverse Tricep pressdown: 2 warms, 60/8 70/7 drop set
Db Ext: 30/6 25/9 20/10

12 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Wednesday: Complete Rest Day

Leg workout:

Really good workout considering I was a little preoccupied with the show this Saturday. Always excited to hit a new round, and today was back squats. Did some good weight compared to a month and half ago. Goal is to add 50 pounds to what I did today.

Squat: 3 warms, 275/6 315/3 345/3 355/3
Leg curl: 2 warm, 60/6 65/4,8
Leg Ext: 1 warms, 80/11,10
Squat with chains: 135/14,16 (x reps)
Calf work: 4 sets

10 min cardio cooldown.

winflex · Beyond Nutrition Sponsored Athlete

The squat with chains, is that to pump out the quads instead of leg extensions?
Sorry for the dumb question.

Joe · Beyond Nutrition - Co Owner

winflex wrote:

The squat with chains, is that to pump out the quads instead of leg extensions?
Sorry for the dumb question.

I guess, but its a great warm to slam the entire leg after doing the heavy stuff on the quads and hams!

Friday the 22nd:

Chest and arms:

Wow, made gain throughout the workout and this routine has not been done in well over a month. Most times in the past, I lose a little, but recently, the weight increases have been consistent. Nice faster paced workout.

Flat bench: 3 warm's 185/6 215/3 235/3 245/3
Slight In Db: 75/8 85/8,8,7
In Db Fly: 45/12,11
Cable Curl: 2 warms, 70/9 80/7
Rope pressdown: 2 warms, 45/8 50/7
Hammer curl ss
with Tricep Dips: 2x

12 min cardio cooldown

Saturday the 23rd: Off Day

Joe · Beyond Nutrition - Co Owner

Back and shoulder workout:

A really solid workout today, and made gains all the way through. I sound like a broken record, but stronger this time than when I left off over a month ago with this routine. The best part is I am a couple of pounds less.

Lat pulldown underhand: 3 warms, 170/6 175/6,6
T bar row: 2 warms, 180/8 205/6,6
Rope pulldown: 100/12,13,11
Db delt press: 2 warms, 85/6 95/4 drop set
Front raise barbell ss
with seated side lateral: 3 x

Ab work: 4 sets
14 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Quad workout:

Fantastic workout today, and add 10 pounds to last workout on the squats.� Focus was solid and after the squats, I really picked up the tempo.� I led off with extension just to get more blood flow in the quads this time.

Leg Extension: 3 warm ups.
Squat: 2 warms, 275/6 315/3 345/3 365/3 drop set
1 leg-leg press: 1 warms, 115/10 125/10 drop set both feet
Sissy squat: 3 sets to failure

10 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Chest workout:

Real good workout today, and the energy was high.� The only set back was the joints were a little sore. So, I stayed away from the triples on the flat bench. Other than that, weight and reps�were up, plain and simple!

Flat bench: 3 warms, 185/6 205/6 225/5,5 drop set
In Db Press: 1 warm, 85/8,7,7
Slight In Db Fly: 45/10 50/9 45/9
Weighted Rack Push ups: 3 sets to failure

Upper ab work
14 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Back and calve workout:

A little tired going into todays training, but was able to pull a real nice workout. Again, with the determination, I was able to best my reps and weights from a while back on the same routine.� The pump that I capture by the end of the workout was great.

Lat Pulldown angled bar: 3 warms, 150/6 165/6,6 drop st
Bent over row: 2 warms, 225/6 235/6 185/11
1 arm cable pulldown: 50/12 55/11,9
Deads with chaings: 225/10,15
Single seated calf raises: 4 sets with 2 drops

10 min cardio cooldown

Joe · Beyond Nutrition - Co Owner

Biceps and Hamstring workout:

Wow, and real solid workout today while hitting two PR's (hammers and stiff dbs)! Even though I am not pressing or rowing heavy weights, its become one of my favorites. Faster tempo with an aggressive tude today.

Hammer curls: 2 warms, 65/6 75/5 80/5 55/10
Close grip bar curl: 2 warms, 110/7 90/11
1 arm cable curl: 1 warm, 20/11,11
Stiff leg db: 2 warms, 125/8 145/8 burn out set
Leg curl: 40/9 45/7,6 burn out set

ab work: 4 sets
12 min cardio cooldown

Joe · Beyond Nutrition - Co Owner

Shoulder and Tricep workout:

This is becoming too much fun!� Nailed a couple more PR's and a fantastic pump and burn. Althougth another great week of training, I am looking forward to the rest day tomorrow and spending the long weekend down in Ocean City NJ.� I plan on training Sunday and Monday, but they will be non recorded workouts with another rest day on Tuesday.

I will also be checking out Ocean City's high school for possibly a show next May!!

Side lateral: 2 warms, 45/6 55/5 50/7 35/12
Inc Db press for delts: 1 warms, 75/8 80/9,7
Upright row bar: 2 warms, 105/9,6 burn out set
Tricep pressdown short bar: 2 warms, 70/8 80/8 drop set
Bar ext: 60/10,9,10

10 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Had a great time down the shore this past weekend, and got in my leg training at a local gym. I had two extra days off from training during this time, but plenty of activity in the ocean and walking.

The workout was effective, but just really mixed it up. And I was only bothered 2 times with questions, LOL. I really do like training at home.

Tomorrow I will be back on track.

Joe · Beyond Nutrition - Co Owner

Chest and arms:

Solid workout today and hit decent numbers on the flat bench. Actually the were the best I have put up in years. And could of done a little more but didn't have a spotter. The rest of the workout was on point considering I am taking a break from ZAP, LOL

Flat bench: 3 warms, 215/5 235/3 255/3 185/10
Slight incline db: 1 warm 85/8,7,7
In db fly: 45/10 50/9 drop set
Cable curl: 2 warms, 70/9 80/7
Rope pressdown: 2 warms, 55/7,8
Hammer curl ss
with Tricep Dips: 2 x

14m in cardio cool down

Joe · Beyond Nutrition - Co Owner

Back and shoulder workout:

Oh boy, sounds like a scratched up record, but hitting PR's are the norm of late.�� Really happy with todays workout as droping some supps, and still get a great pump and burn.� The 225 on the t bar was nice since I kept clean form, and hitting 95 for 5 was great since the delts have some wear from the back.�

Lat Pulldown underhand: 3 warms, 170/6 180/6,6
T bar row: 2 warms, 180/8 205/6 225/6 drop set
Rope Pulldown: 110/10 100/12,11
Db Press: 2 warms, 85/6 95/5 drop set
Front raise bar ss
with Seated side lateral: 3 x

12 min cardio cooldown.

jenscats5 · The Truth!

Joe wrote:

Chest and arms:

Solid workout today and hit decent numbers on the flat bench. Actually the were the best I have put up in years. And could of done a little more but didn't have a spotter. The rest of the workout was on point considering I am taking a break from ZAP, LOL

Flat bench: 3 warms, 215/5 235/3 255/3 185/10
Slight incline db: 1 warm 85/8,7,7
In db fly: 45/10 50/9 drop set
Cable curl: 2 warms, 70/9 80/7
Rope pressdown: 2 warms, 55/7,8
Hammer curl ss
with Tricep Dips: 2 x

14m in cardio cool down

�Your "diva in training" wasn't available for a spot?� aww

Nice numbers as always!

Joe · Beyond Nutrition - Co Owner

Thanks Jen, Nah, see was in school!

Quad workout:

Its that time for higher rep week. Although not high reps for many, but 10 reps for a lead off exercise is for me. This allows me to mix things up a bit, and not strain the joints on the triples. So, for quads, I kept it simple. I did 10 sets of 10 reps for just over body weight in squats. By the 7th set, it become a b*t*h.

Leg ext: 3 sets to warm up knee's
Squat ATG: 175 for 10 sets at 10 reps.

lower ab work
10 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Chest workout:

Nice workout today and did the bodweight thing again today but not so many sets.� Really good pump and effective workout.
FYI: My legs are really sore from yesterdays workout!

Flat bench: 2 warms, 175/10,10,10,10,9,9
In db press: 75/8,9,9,9
Mid incline fly: 45/10 50/10
Rack Push up: 2 sets to failure

Upper ab work
10 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Back and calf workout:

Real solid and made gains which shocked me considering I had only 4 hours of sleep and one meal! Was at the Team U last night. Interesting show to say the least.
But I know I will crash later today since I have the kids all day.

Lat pulldown wide bent: 3 warms, 150/6 170/6,6 burn out set
Bent over row: 1 warms, 205/8 225/8 245/8 drop set
1 arm cable pulldown: 50/10 55/12
Deads with chains: 235/10,12
Calf work: 6 sets

12 min cardio cooldown

Joe · Beyond Nutrition - Co Owner

Monday: rest day.

Bicep and hamstring workout:

A real bang up workout today and nailed two PR's with hammer curls(loose form)85 x 7 and stiff leg db's 150 x 8. Again this session is not the most impressive with heavy arse weights, but hitting those two lifts were satisfying.

Hammer curls: 2 warms, 65/8 75/5 85/7 drop set
Close grip curl: 2 warms, 110/8 drop set
1 arm cable curl: 1 warm, 22/10,10
Stiff leg db: 2 warms, 125/8 150/8
Leg curl: 1 warms, 45/8,7 drop set

Side ab work: 4 sets
10 min cardio cooldown

Got the vids in the video section.

Joe · Beyond Nutrition - Co Owner

Shoulder and tricep workout:

The hits keep on coming! A first with side laterals and hitting 55's for 7 reps. Then made gains on the second exercise with the in db delt press. Really happy this is continuing and I remain at 171 to 173. Did a little more work on the triceps but still sore at time. I have a mild case of tendinitis.

Side lateral: 2 warms, 45/6 55/7 45/10 drop set
In Db delt press: 1 warms, 85/8,8,7
Front Raise db: 30/10 35/8 drop set with 45 # plate
Tricep pressdown with short bar: 2 warm, 75/8 82/7 drop set
Lying bar ext (decline): 50/10 9,9
1 arm rope pressdown: 15/12,12

12 min cardio cooldown

Joe · Beyond Nutrition - Co Owner

Leg workout:

A slow start today, as I was feeling stiff, and my knee had a slight twinge!� After getting through the leg press, and it wasnt that bad, I was able to hit a PR with stiff leg deads with a barbell. All in all made gains and had a great workout.� I always enjoy the new splits and challenge of moving more weight from the previous time of doing it.

Leg press: 2 warms, 405/10 495/6 540/6 585/6 drop set
Stiff leg bar: 2 warms, 315/6 345/6 365/4 drop set
Squat ATG with Chains: 135/14 155/10,14
Db leg curl: 1 warm, 35/11 40/10
Calf work: focus on 1 leg, 6 total sets

10 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Chest and arms:

Came out blazing today and nailed three more PR's. First on the slight incline db presses, and then both main arm movements. As excited I was/am, I will be looking forward to resting tomorrow, LOL. Little sore in joints.

Slight incline db press: 3 warms, 105/6 110/5,4
Chest dips with chains: 10,9,7,7
Flat bar X reps: 135 x 3 stes
Bar curl: 2 warms, 125/6 145/5 drop set
Tricep bar pressdown: 2 warms, 85/6 95/5 drop set
Rope curl ss
with Db ext: 3 x

12 in cardio cooldown

Joe · Beyond Nutrition - Co Owner

Saturday: rest day

Back and delts:

Fugataboutit!!

Hitting a new PR on Deads with a month layoff of going heavy is what was done. I nailed 425 for a triple, and that was a goal of mine to do 2.5 x my body weight for a triple. And this being a morning work with 1 meal. The drop set really finished it off while standing on a plate and burning out with 275 for 15.

Lat Pulldown wide: 3 warms, 180/6 190/6 drop set
Deads: 2 warms, 335/6 385/6 425/3 275 plate/15
Db bench Row: 1 warms, 65/10,10,9
Side lateral: 3 descending sets

12 min cardio cool down.

arnold23 · Vertern Member

You wanta spicy meataball with that deadlift?
I can't go a day around my italian buddy without hearing fugetaboutit

jenscats5 · The Truth!

Nice work on that deadlift!! Way to go!

Yoster · The Truth!

I've never actually seen "fugetaboutit" spelled out - HA