Joe's training log for Spring/Summer of 2010 fall/winter of 2009 - Team Franco Bodybuilding Forum: Competition and Fitness Board

Joe · Beyond Nutrition - Co Owner

Joe's training log for Spring/Summer of 2010 fall/winter of 2009

jenscats5 · The Truth!

RE: Joe's training log for the fall/winter of 2009

Joe · Beyond Nutrition - Co Owner

Week update.

Ok, I have completed the 4 day split and the energy was pretty good. Didnt record anything as the strength is down.

The new plan start Monday, and it will be a powerlifting base routine. I will be pressing and squat 2 x per week, and doing deads weekly. I filled in a couple of upper back movements also to help the week point. Arms and delts are trained slightly. I will roll with this for a max 9 weeks, and reassess. In addition, I will have 2 days of cardio and abs, with only 1 full rest day on Sundays.

I will provide specifics and numbers after each workout as I have in the past.

On a side competition note, I am thinking about doing the IFPA Spring Show. If I can keep the fat down over the holidays, I may go for it.

Azbury · Guru

good to hear you already have a strong game plan. excited to see what you start pulling for deads!

Joe · Beyond Nutrition - Co Owner

Give me a couple of months to see what I will be pulling, LOL
It will take some time wink

the2ndoak · Beyond Nutrition - Co Owner

How about moving up in weight?

winflex · Beyond Nutrition Sponsored Athlete

Squatting twice a week...that's what I'm talking about!!!

Joe · Beyond Nutrition - Co Owner

the2ndoak wrote:

How about moving up in weight?

What you are talking about?

Joe · Beyond Nutrition - Co Owner

winflex wrote:

Squatting twice a week...that's what I'm talking about!!!

Thats right Dwayne. Thinking this will be the ticket to the overall win next year. Ha ha. biggrin

Joe · Beyond Nutrition - Co Owner

Chest/Back workout:

Today was the first of the power strength routine I worked up.
Energy was high felt great throughout the workout. Sure, I am not lift a ton, as strength is down and I started a tad low on purpose. But, I didnt feel week like the last couple of weeks going into the show and last week.

This workout is a progression on reps, and after three weeks, reps will be lowered ont he focused exercise. And the goal will be to add 5 to 10 pounds each week while hitting the goal reps.

I will continue to do cardio and abs on off days, and this routine is tweaked to focus on my upper back weakness.

And were off.....

Flat bench: 4 warms, 195/6,6,6,6
In Db press: 1 warms, 75/8,8,9
Lat pulldown: 2 warms, 135/6,6,6,6
1 arm db row: 1 warm, 70/8,9,10

10 min cardio cooldown

winflex · Beyond Nutrition Sponsored Athlete

Joe, what was the most you ever squatted?

Have you ever done 3X bodyweight?

I think you could do it.

Joe · Beyond Nutrition - Co Owner

winflex wrote:

Joe, what was the most you ever squatted?

Have you ever done 3X bodyweight?

I think you could do it.

Ha ha, no. The most I did was 460 at a bw of 170. And that was 12 years ago.
The plan is to stay under 165, so I would have to hit 500 confuse

Joe · Beyond Nutrition - Co Owner

Legs workout:

Again, great energy and excited to tackle this one. I picked the perfect working set weight. As if I tried more, I most likely wouldn't hit the goal reps. The pump was off the chain as food is the best thing you to have for it, LOL.

Squat: 3 warms, 255/6 275/6,6,6,6
Leg curl: 1 warm, 45/8 50/8 52/8
Leg press: 2 warms, 405/8,10
Calf work: 1 warm, 3 sets of singles to failure

10 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Rest day from weights.

Cardio at 30 min and ab work. (this will be done on Wed and Sun)
No real rest days but active rest.

Leg are nasty sore from yesterday. Great stuff.

Joe · Beyond Nutrition - Co Owner

Chest and shoulders workout:

Solid workout and after doing the flat bench, fast paced. I cant remember pressing with only 2 days rest. But this one and all second of the week will be lighter and higher reps. I plan on just adding 5 pound increments each week to this workout.

Tomorrow is lighter squat day along with deads. Bring it!!

Flat bench: 3 warms, 175/8,8,8,8
In db fly: 2 warms, 50/8,10
Side lateral: 2 warms, 40/8,9
Bar front raise: 2 warms, 65/8,10

10 min cardio cooldown

Joe · Beyond Nutrition - Co Owner

Squat/Dead workout:

Ok, I have never squated and did deads in the same workout, but it was all good.
The squat scheme will be to go a tad lighter and higher reps. This lead to be a great warm up for deads. Content with the starting weight since I have not gone heavy with these in months.

Also, the last two movements are basically exercises to help weak muscle groups.
So, I will be doing some sort of pulldown and shrug to finish off the upper back.

Squat: 2 warms, 225/8,8,8,8
Deads: 2 warms, 335/5 345/5,5
Lat pulldown wide: 2 warms, 130/9,9,8
Bar shrug: 225/10,10 245/8,8 drop set

10 min cardio cooldown.

Typically, that would be it for the week, but still being a bodybuilder I will be training arms on Saturday. Nothing crazy, just doing something. Sundays will be rest from weight but Cardio!

winflex · Beyond Nutrition Sponsored Athlete

Joe, I have recently added curls into the regimen..I have been denying my bodybuilder roots for long enough..LOL!

Joe · Beyond Nutrition - Co Owner

winflex wrote:

Joe, I have recently added curls into the regimen..I have been denying my bodybuilder roots for long enough..LOL!

YEAH BUDDY

Arms workout:

Simple but effective workout today. Just a good way to cap off week one. Strength wasn't too bad and I will be increases the weights next week.

Barbell curl: 2 warm,s 95/6 110/6,6
Tripep press: 2 warms, 70/6 75/6,6
Rope curl: 2 warms, 60/8,10
Db Ext: 2 warms, 30/8,8

10 min cardio cooldown.

Sunday will be light cardio only.

Joe · Beyond Nutrition - Co Owner

Chest and back workout:

Made gains across the board and one of the best pumps I have had in months.
Will do more weight with this routine next week fo sho!

Flat bench: 3 warm,s 175/8 205/6,6,6,8
In db press: 2 warms, 80/8 85/8
Lat pulldown underhand: 2 warms, 142/6,6,6,8
1 arm db row: 2 warms, 80/8 85/8

10 min cardio cooldown

Joe · Beyond Nutrition - Co Owner

Legs:

Digging the split and did what needed to be done. With less movements I am really focusing on the task of the major exercise. Got my swole on.

Squat: 3 warms, 265/6 285/6,6,6,6
Leg curl: 2 warms, 52/8,8
Bar lunge: 135/6 145/6,8 drop set
Calf work: 1 warms, 3 working sets

10 min cardio cooldown.

Tomorrow with be cardio and ab day.

winflex · Beyond Nutrition Sponsored Athlete

Joe wrote:

The most I did was 460 at a bw of 170. And that was 12 years ago.
The plan is to stay under 165, so I would have to hit 500

Sounds like a good plan but ....I think you could hit 500 at 170 in 2010 wink !

You are built for this!

Joe · Beyond Nutrition - Co Owner

winflex wrote:

Joe wrote:

The most I did was 460 at a bw of 170. And that was 12 years ago.
The plan is to stay under 165, so I would have to hit 500

Sounds like a good plan but ....I think you could hit 500 at 170 in 2010 !
You are built for this!

We will see!

Chest and shoulders:

Solid workout today as this one is the lighter of the two chest training days. I like the pump and feel from it after hitting the delts. Looking forward to the end results.

Flat bench: 3 warms, 180/8,8,8,10
In db fly: 1 warms, 50/10 52/8,9
Side lateral: 2 warms, 40/8 42/8
Front raise: 2 warms, 70/8,9

10 min cardio cooldown

Joe · Beyond Nutrition - Co Owner

Leg and Back day:

Blew this workout up, and was easy. I am still going to pace myself though, but I know I will do more each time out.

Squat: 2 warms, 225/8 235/8,8,8
Deads: 2 warms, 335/5 355/5,6
Lat pulldown wide: 2 warm, 135/8,9,9
Barbell shrug: 1 warm, 245/8 265/6 drop sets

Low ab work
10 min cooldown

winflex · Beyond Nutrition Sponsored Athlete

Joe, that avatar is awesome!

Joe · Beyond Nutrition - Co Owner

winflex wrote:

Joe, that avatar is awesome!

Thanks Dwayne!
The funny thing with that picture is it was just setting up to do a rear lat spread.

Today: did 30 min morning cardio

Sat the 31st:

Arms workout.

Made gains from last week. Little tired as the workout was first thing in the morning, but it was solid.

Barbell curl: 2 warms 95/6 115/6,7
Tri press: 2 wamrs, 75/6,6
Rope curl: 2 warms, 65/8,9
Db ext: 2 warms, 32/8,7

ab work
10 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Chest and back workout:

Last round of doing 4 x 6 with the bench. Nailed each set so I am onto 4 x 4. Granted I am not a strong flat bencher, LOL, but, I would like to see what I can do.

Flat bench: 3 warms, 185/8 215/6,6,6,7
In db press: 1 warm, 85/8,8,8
Lat pulldown under: 2 warms, 150/6,6,7,7
1 arm db row: 2 warms, 85/10 90/9

ab work
10 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Legs workout:

Finished this round feeling good and a tad left in the tank. Next week starts the working sets of doing 4 reps for 4 sets. The plan is to increase 10 pounds each week.

Squat: 3 warms, 265/6 285/6 295/6,6,6
Leg curl: 2 warms, 52/8 55/9
Bar lunge: 135 145 155 drop set
Calf raises: 4 sets

low ab work
10 min cooldown

Joe · Beyond Nutrition - Co Owner

Chest and delts workout:

Good workout today and continued to make progress. Looking forward to doing the deads tomorrow as it give my legs just enough time to recover from Tuesdays soreness!

Bench press: 3 warms, 185/8,8,8,9
In db fly: 2 warms, 55/9,9
Side lateral: 2 warms, 42/8 45/7
Front raise: 2 warms, 70/8 75/9

ab work
10 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

Deadlift focus workout:

Simply killed it today, and had some left over to give! Really happy how this program is going so far. Just under a month of competing, and doing the deads with this weight is a good sign to reaching my goals before I diet down again.

Squat: 2 warms, 225/8 240/8,8,8
Deads: 2 warms, 365/5 375/5,5
Lat puilldown wide: 2 warms, 140/8,7 130/8
Shrugs: did 4 sets variety.

low ab work
10 min cardio cooldown

Joe · Beyond Nutrition - Co Owner

Sunday: Rest day, 30 min morning cardio

Saturday:

Arms workout:

Gain in reps and weight all around.

This concludes 3 week with the new routine. Happy on how my body responded.
The next round will have the same focus exercises, but with less reps.
The secondary movements will be different for the next three weeks.

Barbell curl: 2 warms, 100/6 120/6,6
Tricep pressdown: 2 warms, 70/6 80/6,6
Rope curl: 2 warms, 65/8 70/7
Rope ext: 2 warms, 35/9 40/8

10 min cadio cooldown.