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

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

The Lioness · The Truth!

Joe - have fun tomorrow at the show! I know they Lisa and Theresa are going to do amazing!! Congrats:)

Joe · Beyond Nutrition - Co Owner

4/18

Chest and tricep workout:

Didnt push it with heavy db presses today, but still went to failure. Workout was faster tempo and really burned the chest. I am coming to a close to this 4 day split round and will start a fresh 4 day rotation. Still going to focus on the front squats and higher rep deads.

Flat db pressL 3 warms, 105/5,8,7
In db press: 1 warm, 90/8,8,8
Flat bar press w/chains: 4 sets
Tricep press: 2 warms, 70/8 80/6,7
Db ext: 35/6 30/7 20/12

20 min cardio

Joe · Beyond Nutrition - Co Owner

4/19

Back and hammy workout;

Was tired going into the workout along with sinus headache. Still was a good workout, and dead high rep deads with light weight for kicks. I was spent after the second set.

Lat pulldown wide: 3 warms, 145/8 155/8,8
Deads: 3 warms, 315/18,13
Rope pulldown: 2 warms, 120/11,10
Db bench row: 65/12,11
Leg curl: 2 warms, 50/12

15 min cardio

Joe · Beyond Nutrition - Co Owner

4/20

Delts and biceps workout:

Banging workout today. Either nit a couple of PR's or matched them on push press and hammer curls.

Stand push press: 3 warms, 145/6 165/5 180/5.4
Side lateral: up and downs 3x
Front raise plate: 45/12 50/12,11
Hammer db cur: 3 warms, 75/6 80/6
1 arm preacher curl: 1 warm 35/10,11

18 min cardio

Joe · Beyond Nutrition - Co Owner

4/21

Quads and calves workout:

Starting a new 4 day split. There is a switch in body parts and had a tad more volumes. I plan on rolling with this to completion, see where I am at, and then time a powerlifting split for September. Strength continues to grow, and energy high, all while eating cleaner with a slight bf drop.
Still going to focus on Front Squats for while. Felt great, but the bar was slipping today. May use some chalk next time.

Front Squats: 3 warms, 275/4 315/2 335/2 345/1,1 225/10
Leg ext: 2 warms 90/10 95/9
Db sumo squat: 2 warms, 165/11 175/12
Db split squat: 50/8 55/9
Calf work: 1 warm, 90/15,14,13 drop set

12 min cardio

Joe · Beyond Nutrition - Co Owner

4/22

Chest and tricep workout;

Solid workout. Little rushed for the fact of wrapping up this Saturdays show.
Nice strength on the flats after a slight layoff. Will not train Fri nor Sat, show stuff to do.

Flat bench: 4 warms, 215/5 235/3 245/3,3
Chest dips: 2 warms, 4 chains/8,8
Slight in db press: 1 warms, 80/9,7 drop set
Rope pressdown: 2 warms, 50/8 55/7 drop set
Bar ext: 55/11,10,10
Uneven ball push ups: 2 set

18 min cardio

Joe · Beyond Nutrition - Co Owner

4/25

Back and hammy workout:

After a couple of days off, and promoting the show, I was eager to hit it hard.
This routine was an off the hook pump in both the back and hams. For the second set of db deads I did wrap up.

Lat pull undergrip: 2 warms, 135/8 150/8 152/8
T bar rows: 2 warms, 225/6 235/6 245/6
Db deads: 2 warms, 125/13,16
Close pulldown ss
with bar shrugs: 3 x
Leg curl: 2 warms, 55/8,7 drop set

12 min cardio

The Lioness · The Truth!

Thats a solid workout Joe! Congrats on a fantastic show this weekend!! :)

Joe · Beyond Nutrition - Co Owner

Thanks Gina

4/26

Shoulder and biceps workout:

Nice workout for the lead off. Content with both major movements and weight.

Db press: 3 warms, 85/5 90/5,6
1 arm cable side raise: 2 warms, 22/9 25/9
Rear delt raise ss
with Seated side ups: 3x
Barbell curl: 2 warms, 115/6 135/5,5
rope curl: 1 warm, 55/9 60/8
Con curl: 30/12 35/12

ab work

18 min cardio

Joe · Beyond Nutrition - Co Owner

4/27

Quads and calves:

Was feeling tight going into the workout. Back and groin just was sore. So I led off with leg ext to get things warm up. As I made it to the fronts, I was feeling pretty good. 315 for the double was good, and then jumped to 345. I did the 2 reps, but the second caused the low back to spaz out, LOL. I then foamed rolled it out, and continued. I made increases across the board even through in high rep leg presses at the end.

Leg ext: 4 sets to warm
Front squat: 3 warms, 275/5 315/2 345/2
Sumo db squat: 2 warms, 185/12,13
Db split squat: 1 warm, 60/8 65/8
Leg press x reps: 180/20 225/25
Seated calf raise: 2 warms, 90 for 3 sets each side, then drop set

12 min cardio

Joe · Beyond Nutrition - Co Owner

4/28

Chest and tricep workout:

Progress was made and felt great during the workout. Plan on bumping it next round.
We had plans to go out tonight and to celebrate my wife's and I 9th wedding anniversary, but she came down with strep throat. So instead I grilled chicken, LOL

Flat bench: 4 warms, 215/5 235/3 250/3,3
Chest dips: 2 warm, 4 chains/8,9
Slight in db press 75/8,9,8 drop set
Rope pressdown: 2 warm, 50/8 55/7,8,7
Bar ext: 55/11,10,10

Ab work

18 min cardio

jenscats5 · The Truth!

Happy Anniversary Joe! Hope Mare feels better soon!

Joe · Beyond Nutrition - Co Owner

jenscats5 wrote:

Happy Anniversary Joe! Hope Mare feels better soon!

Thanks and she is better!

4/29

Back and hammy workout:

Great training today, and the new fun is doing high rep deads with db's!
I swapped out the t bars with reg pull ups just for today as the back was tight.
Pump was off the chain!!

Lat pulldown under: 3 warms, 155/8,8,8
Pullup: 4 x
Db deads: 2 warms, 135/13,13
Close pulldown ss
with bar shrug: 3x
Leg curl: 2 warms, 55/8 60/8,5 drop set

12 min cardio

Joe · Beyond Nutrition - Co Owner

4/30

Shoulder and bicep workout.

Training was good today and made some increases. After doing the db presses, the wrist acted up again. So, I didnt go as heavy on the bbell curls. The cool thing was the pump from going a tad lighter and higher reps.

Db delt press: 3 warms 85/5 95/5 100/3
Cable side lateral: 1 warm, 22/8 25/10
Rear delt raise ss
with Side ups: 3 x
Barbell curl: 2 warms, 115/8 125/8 drop set
Rope Curl: 1 warm, 55/8 62/9
Con curl: 35/12,12

ab work
18 min cardio

5/1

cardio 35 min

The Lioness · The Truth!

awesome about the pump Joe!!
I noticed you are doing 35 minutes of cardio....are you just extra excited about the weather? :)

BRICKHOUSE · The Truth!

Hey Joe, congrates on your Team Franco member Kia (correct me if I'm wrong about the name) who placed 4th in Men's Novice.

Joe · Beyond Nutrition - Co Owner

The Lioness wrote:

awesome about the pump Joe!!
I noticed you are doing 35 minutes of cardio....are you just extra excited about the weather? :)

I am going on a cruise in less then 2 months!!! LOL

Joe · Beyond Nutrition - Co Owner

BRICKHOUSE wrote:

Hey Joe, congrates on your Team Franco member Kia (correct me if I'm wrong about the name) who placed 4th in Men's Novice.

Thanks for the updated Michelle, I reached out to him, but havnet heard back.
Most have been a tough class

Joe · Beyond Nutrition - Co Owner

5/2

Quads and calves workout:

First thing in the morning workout and decided to go back to reg squats. For some reason the fronts were bothering my hips a bit more. I will ease into the squating this time while keeping the goal I have set. I lead off with exts to get things warmed up. Content with the numbers today. And the assistance movements all moved up!

Leg ext: 2 warms, 85/10,10
Squat: 4 warms, 345/3 365/3,3
Sumo db squat: 2 warm, 190/10,12
Db split squat: 1 warm, 65/8,9
Calf raises: 2 warms, 90/15 100/12,11 drop set

14 min cardio

Yoster · The Truth!

14 minuts cardio - not 15 or 10 - but 14 - don't know why - but it just struck me as funny

Joe · Beyond Nutrition - Co Owner

Yoster wrote:

14 minuts cardio - not 15 or 10 - but 14 - don't know why - but it just struck me as funny

For leg and back days, I started with 10 mins back in Dec. Just add 2 min 2 x since then

Joe · Beyond Nutrition - Co Owner

5/3

Chest and triceps:

Killa workout today and was on all cylinders today. Just felt great.
Flats were up and made gain all around.

Flat bench: 4 warms, 225/5 245/3 255/3,3
Chest dips: 2 warms, 4 chains/10,9
Slight in db press: 1 warms, 80/10,8 drop set
Rope pressdown: 2 warms, 55/6 60/7,7
Cable bar ext: 2 warms, 45/11,12

20 min cardio

Joe · Beyond Nutrition - Co Owner

5/4

Back and hammies workout:

Another banging workout. This round has been great.
Closing in on a pr for t bar rows and hit 15 reps on the db deads.
All bumps compared to last workout.

Lat pulldown under: 2 warms, 135/8 155/8 160/8
T bar row: 2 warms, 225/5 245/5 250/5
Db deads: 2 warms, 135/15,13
Close pulldown ss
with Bar shrugs: 3 x
Leg curl: 2 warms, 60/8,6 50/8

14 min cardio

Joe · Beyond Nutrition - Co Owner

5/5

Shoulder and biceps workout:

Good workout today and mixed things up a bit. Threw in DC type training for the shoulder presses, and wow, using 65's fried me up! The other change was reversed the order of the bicep exercises. At times I do this to break it up. Tomorrow is a rest day, but may train. Leaving for NY, to tend to a funeral. So, hoping for sure to pick things up on Saturday. We will see.

Shoulder press dogg crapp: 2 warms, 65 for 3 rest pause sets
Cable side lateral: 1 warms, 22/8 27/10
Front raise ss
with side ups: 3 x
Con curl: 2 warms, 40/9 45/8
Barbell curl: 2 warms, 105/9,8
Rope curl: 1 warms, 55/9 60/9

ab work
20 min cardio

Joe · Beyond Nutrition - Co Owner

5/6

Quads and calves:

Solid workout, and ran right through it.

Squat: 4 warms, 295/5 345/3 375/3,3 225/16
Leg ext: 2 warms, 85/10 90/9
Hack squat: 2 warms, 225/8 250/10
Calf raise: 2 warms, singles with weight 3x, 2 drops

15 min cardio

5/7
off day

Joe · Beyond Nutrition - Co Owner

5/8

Chest and triceps.

Solid finish to this round of flat pressing. Handled 265 for the triple, as I have never been a good presser. Will switch to leading off with in db's for the next round. The wrist did act up a bit, and gave me a sharp pan on the working sets of the dips. So I did a drop instead of another heavy.

Flat bench: 4 warms 225/5 245/3 260/3 265/3
Chest dips: 2 warms, 4 chains/9 drop set
Slight in db press: 1 warms, 85/8,7 drop set
Rope pressdown: 2 warms, 60/7 drop set
Cable tri overhead ext: 2 warms, 55/9 drop st

20 min cardio

BRICKHOUSE · The Truth!

Joe wrote:

5/8
Chest and triceps.
Solid finish to this round of flat pressing. Handled 265 for the triple, as I have never been a good presser. Will switch to leading off with in db's for the next round. The wrist did act up a bit, and gave me a sharp pan on the working sets of the dips. So I did a drop instead of another heavy.
Flat bench: 4 warms 225/5 245/3 260/3 265/3
Chest dips: 2 warms, 4 chains/9 drop set
Slight in db press: 1 warms, 85/8,7 drop set
Rope pressdown: 2 warms, 60/7 drop set
Cable tri overhead ext: 2 warms, 55/9 drop st
20 min cardio

Do you wear wraps on your wrists?

Joe · Beyond Nutrition - Co Owner

Nope.

But I may do the one wrist only on pressing movements.

Joe · Beyond Nutrition - Co Owner

5*9

Back and hammies:

Made a couple of changes to the workout as it was early morn and I was very stiff.
I through in a 10 x 10 on stiff deads. Not to challenging with the 185, but as I type this the next morning, I am sore fromt them. Solid workout!

Lat pulldown under: 2 warms, 135/8 155/8 165/8
Pull ups: 5 sets to fail
Stiff leg deads: 185 x10 x10
Close row: 2 warms, 125/10 130/9
Leg curl: 3 warms 70/5 75/5

15 min cardio