Joe Franco's training journal for March! - Team Franco Bodybuilding Forum: Competition and Fitness Board

Joe · Beyond Nutrition - Co Owner

Joe Franco's training journal for March!

Rick · Guru

Looks good Joe--ahhh fried your back? Doesn't sound good to me! Beginning to like the stiff leg deads--really got the hammies burning. Lot of fun. Rick.

Joe · Beyond Nutrition - Co Owner

Monday

Shoulder and bicep workout:

Nice finish to this round aa all the workouts were solid. Just one more time through, then I will do a new version of the 4 days rotation.
Made gains or increased the weight on everything. This workout is usually a faster tempo due to the smaller muscle groups. I did add 1 more sprint to hit 10 sprints. The one more is hard, LOL

Db delt press: 3 warms, 85/6,6,6
Side lateral cable: 1 warm, 20/10 22/10 drop set
Front raise db: 1 warm, 35/8 37/8 drop set
Close grip bar curl: 2 warms, 95/8 105/6,7
Hammer curl: 1 warms, 40/8 42/8
1 arm cable cur; 17/12,12

HIIT cardio
2 min warm
10 sprints
5 min cool

Tuesday the 3rd

25 min moderate cardio

Joe · Beyond Nutrition - Co Owner

Quads and calves:

HOT Damm, wrecked dem quads today and felt great start to finish. Made PR's on Hacks and Walking Db lunges. Just a good combo of exercises.

Hack squat: 3 warms, 315/9 340/6,5
Squat w/chains: tot weight: 225/8 245/8 265/8 275/8
Walk Db lunges: 55, 65, 70
Sissy squat w/weight: 30/15 40/17,15
Calf work: singles for 5 sets

Upper abs: 5 sets
10 min cardio cooldown.

arnold23 · Vertern Member

Doin work coach! Solid PR's, how do you perform the sissy squat with weight? hold a db in one hand?

jenscats5 · The Truth!

Wow! That's some big DBs for walking lunges..........man, I hate lunges.....

Joe · Beyond Nutrition - Co Owner

For sissy squats, I use chains around my kneck.
I will video this movement and a regular squat soon.

Thanks Jen!� When I am pain free, I love walking lunges.

Chest and tricep workout:

Energy was high and it was a solid workout. Made some gains, but nothing to exciting today. The chest dips keep on improving, but most likely due to losing a few pounds. Pump was on so all is well.

Flat bench press: 3 warms, 225/6 235/5 240/5 burnout set
IN db press: 85/8 95/7,6 85/8
Chest dips with weight: 4 sets to failure
In db fly: 45/11,11
Tricep pressdown: 2 warms, 75/8 80/8
Db ext: 30/8 25/9 20/11
1 arm pressdown: 15/12,11

17 min cardio

Joe · Beyond Nutrition - Co Owner

Back and hammies:

Due to a strange work schedule today, I trained very early. Had to get it in.
Since it was back day with heavy deads, I knew that was not going to happen, as almost every morning I am stiff. So I keep the same movements, but did the deads last and on a plate for added range. I actually made gains on the pullups and most of the entire workout. Picked up steam at the end and finished with ab work.

Pullups: 5 sets failure
Db bent over row: 1 warms, 85/8 90/8,8 drop set
Rope pulldown: 1 warm, 110/11,9
Dead from plate: 1 warms, 225/10,12
Leg curl: 1 warm,s 50/6 60/6 62/6 2 burnout sets.

Side ab work: 6 sets
17 min cardio

BW: 162.5 (-.5 in two weeks, last week reading with a mistake)
All in all in two months, body weight has dropped 10 pounds.� No reflections on strength as most of it is body fat reduction.
This is a fast pace, but not to expect it down the road.� Plus, my goal is too add food back in two months out!

Joe · Beyond Nutrition - Co Owner

Sat the 7th

Shoulder and bicep workout:

Mixed things up just a bit and did DC db shoulder presses instead or regular tempo presses. In addition, through in db shrugs at the end. Solid workout, and progressed with the biceps. Still a little pain in the forearm, but doable.

Db shoulder press: 2 warms, 3 DC sets with 65's
Side lateral cable: 1 warm, 20/10 25/10 drop set
Front raise db ss
with db shrug: 3 x
Barbell curl: 2 warm, 95/6 115/6,7
Hammer curl: 1 warm, 40/8 45/8
1 arm cable curl: 17/12,13

HIIT cardio
2 min war
10 sprints
5 min cooldown

Sunday the 8th: Rest Day 25 min moderate cardio

Joe · Beyond Nutrition - Co Owner

Quads and calves workout:

Mighty good workout today and brought back the front squats. New round and Ouch!, after laying off of them for over two months, it was a challenge to get them going again. Faster tempo training, and my legs got a nice pump. Looking forward to increasing the Numbers next time out.
At times I like doing the leg ext first to get the blood flowing and loosen up the knees. The last two sets are a couple reps shy of failure.

Leg ext: 2 warms, 75/10 80/10
Front squat: 2 warms, 225/5 255/3 265/3,4
Db sumo squat: 2 warms, 155/10,10
Bar step lunge: 135/6 155/6 175/6
Calf work: 2 warms, 135/11,10 90/13 drop set

Low ab work: 5 sets
10 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Chest and tricep workout:

Strong workout today and felt great. Nice start to this round and will be increasing the weights next time around. Solid energy!

Slight In Db: 3 warms, 95/6 100/7 102.5/7
In Bar press: 2 warms, 175/8,7,7
Fkat Db X reps: 3 sets with 65's
Uneven push up w/ball: 2 sets to failure
Rope pressdown: 2 warms, 45/10 50/8
Tricep dips: 2 chains/8 1 chain/9 bw/9
bar ext: 45/12 55/12

17 min cardio

Joe · Beyond Nutrition - Co Owner

Back and hammy workout:

First off, the chest is really sore today, and a deep sore. Great stuff!
Super workout today and missed doing this combo as its been a while. The focus is mid back and thickness (which I need). I was spent at the end of the workout. Contest with the lead off numbers.

Lat pulldown underhand: 3 warms, 160/6,6,6
T bar row: 2 warms, 180/6 205/6,6 drop set
Db deads: 2 warms, 145/7,7
Lat pulldown wide grip: 110/9 100/11 95/12
Glute ham raise: 3 sets assisted
Leg curl: 35/9,8,8

17 min cardio

Joe · Beyond Nutrition - Co Owner

Thursday
Shoulder and bicep workout:

Good workout today, nothing to exciting. Tempo was fast and happy with the starting numbers. Bicep strength continues to improve. Brought back two movements I have not done in a long time! The high incline db press work the delts and upper chest. And the floor raises. This is one exercise that really burns the delts, and not a lot of weight is needed.

Side lateral: 3 warms, 45/6,6,8
High In Db press: 2 warms, 80/9,7
Floor Front/Rear raises: 15's for 3 sets
IN Db curl: 2 warms, 40/6 45/6,5
Cable curl: 1 warm, 55/9,9
Con curl: 30/9 25/12

Side ab work: 6 sets
17 min cardio

Friday: Rest

HIIT Cardio
5 min warm
10 sprints
10 min cool.

winflex · Beyond Nutrition Sponsored Athlete

Are floor raises related to raising the roof? Just kidding.

What are floor raises...the name sounds interesting?

Joe · Beyond Nutrition - Co Owner

Thats another video!� But basically, on all fours with db in hands.� You alternate with a front raise and rear delt raise.�

Quads and calves workout:

Went into the workout with just a blah feeling, but ended up ripping right through it. Jacked to the rescue! LOL.
Made gains all the way through and felt like I had more in the tank. Match my barbell lunge best and plan to do more next time around.

Leg Ext: 2 warms, 80/10 85/10
Front squat: 3 warms, 255/3 275/3 285/4
Sumo Db squat: 2 warms, 160/10 170/13
Barbell lunge: 2 warms, 165/6 185/6 drop set
Calf work: 2 warms, 135/12,10 90/16 drop set

Ab work: 5 sets
10 min cardio cooldown

Weigh in: 163(+.5) BF lower though.

Joe · Beyond Nutrition - Co Owner

Chest and tricep workout:

Felt good for an early workout and made some gains from last time.
Got my pump on today, and replenished with some of Mom's home cooking, Sunday Pasta!
Legs are really sore along with abs from yesterdays workout. Things are going well.

Slight In Db press: 3 warms, 95/6 105/6 107/5
In bar press: 2 warms, 175/8 180/7,7
Flat db press (X reps): 3 sets with 65's
Uneven ball push ups: 2 sets
Rope pressdown: 2 warm, 50/9,8 drop set
Tri bar ext: 65/9,8 drop set
Dips: 2 sets to failure with bw

17 min cardio

jenscats5 · The Truth!

MMMMMMMMMMM Sunday pasta with Sauce.....and yes, Sauce is with a capital "S".....

Joe · Beyond Nutrition - Co Owner

It was good and you can have it when your a client of mine! LOL

arnold23 · Vertern Member

A little motivation for ya

Joe · Beyond Nutrition - Co Owner

arnold23 wrote:

A little motivation for ya

Thats awesome bro, thanks.

Back and hammy workout:

Solid workout today and it was pure focus. Just simply felt good throughout the entire workout, and the gains showed. I did switch out the db deads for regular deads, but I did them standing on two 45# plates. So that was an extra 2.5 inches. Man, that extra range took the wind out of me. I was knocked out on the 315 set!

Lat pulldown underhand: 3 warms, 160/6 165/6,6
T bar rows: 2 warms 180/6 210/6 220/7 drop set
Elevated deads: 1 warm, 275/10 315/9 225/12
Lat pulldown wide grip: 110/10 100/12,11
Glute ham raise" 3 sets assisted
Leg Curl: 35/10,9,10

17 min cardio

�

Joe · Beyond Nutrition - Co Owner

Tues the 17th

Shoulder and bicep workout:

Solid training today and made improvements all the way through. Fast tempo was the key to the intensity in the training. Just talk enough rest to catch my breath but didnt slow down the gains.

Side lateral: 3 warms, 45/6 50/6,6
High In Db press: 1 warm, 80/8 85/8,8
Floor raises: 4 sets to failure
In Db curl: 2 warms, 40/6 45/6 47/6
Cable curl: 1 warm, 57/8,8
Con curl: 27/11,10

Upper ab work: 5 sets
17 min cardio

Wed the 18th: rest

HIIT cardio
3 min warm
10 sprints
5 min cool

arnold23 · Vertern Member

Killer side laterals homie. Do you keep your form pretty tight or is it a bit loose form?

Joe · Beyond Nutrition - Co Owner

Last couple reps on the 50's are loose, but I call it "controlled loose form"

Joe · Beyond Nutrition - Co Owner

Quads and calves:

Felt PRIMED for the workout as I was ready to make gains. Well rested today and a great workout, period. Increased the fronts squats but nothing special from my past, but hit a PR on my bar lunge with 195 and it was the final exercise.

Leg ext: 2 warms, 85/10 90/10
Front Squat: 3 warms, 255/3 285/3 295/3
Sumo db squat: 2 warms, 185/10,11
Bar lunges: 1 warm, 175/6 195/6
Calf work: high reps, 6 sets

Low ab work: 6 sets
10 min cardio cooldown

winflex · Beyond Nutrition Sponsored Athlete

Louie's waitin' for ya...in da shadows!!

arnold23 wrote:

A little motivation for ya

�

Joe · Beyond Nutrition - Co Owner

Friday: Chest and Triceps:

Productive workout today. Made gains in the lead off movement and continue with progression. Pump was on.

Slight In Db press: 3 warms, 95/6 105/6 110/5 95/8
In Bar press: 2 warms, 185/7 drop set
Flat Db X reps: 75, 65, 65 all to failure
Uneven ball pu: 2 x
Ly Tri Ext: 1 warms, 65/8 75/6,6
Rope Pressdown: 1 warms, 45/9,8 drop set
Dips: 2 set to failure

17 min cardio

Saturday: Will train later

Weigh in: 163

Joe · Beyond Nutrition - Co Owner

Back and hammy workout:

Rush for time today as I trained between a client and my posing class.
I keep the same theme of movements, but switched out deads with stiff leg/Romanian dl's. They will be in the next rotation, so I wanted to get a head start with them.
Content with the strength and pump in the back made gains on the rows. Solid!

Pull ups/palms up: 4 sets to failure (great pump from these)
T bar rows: 2 warms, 180/6 205/6 225/7 drop set
Lat Pulldown wide: 110/10 100/12,11 90/12
Str arm pulldown: 40/12,11
Stiff leg deads: 3 warms, 315/6 335/6,6
Glute ham raise assisted: 3 sets

Joe · Beyond Nutrition - Co Owner

Shoulder and bicep workout:

Real solid training today and hit some numbers that I was doing 10 pounds ago!
Fast temp workout, and the forearm continues to improve.

Side lateral: 2 warms, 45/6 50/6 52/6
High incline db press: 1 warms, 85/8,8,8 drop set
Floor raises: 3 sets with 15's
In db curl: 2 warms, 45/6 50/5 40/8
Cable curl: 1 warm, 55/8 60/9 drop set
Con curl: 25/14,15

Upper ab work: 6 sets
20 min cardio

treehouse748 · Beyond Nutrition Sponsored Athlete

Your consistency is inspiring Mr Joe!!!!

Joe · Beyond Nutrition - Co Owner

Monday: rest day, moderate cardio for 25 mins

Quad and calves workout:

Back to doing regular squats with the new rotation and the focus will be doubles. Was happy with the lead of numbers as I have been away from reg squat in over a month. Had more in the tank! Again, I will focus on the squat for the next 6 or so workouts. When the workout was done, I was fried.

Squat: 3 warms, 275/6 315/4 335/2 355/2,2
Leg Ext: 2 warms, 80/11 85/9
Leg press: 2 warms, 360/12,13
Db Step ups: 1 warm, 55/8
Donkey calf work: 2 warms, 135/13,9 2 drop sets

Low ab work: 5 sets
10 min cardio cooldown.