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

BRICKHOUSE · The Truth!

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

Joe · Beyond Nutrition - Co Owner

5/10

Shoulder and biceps workout.

Kept with DC sets on the first movement, and moved up in reps which was goal.
In addition matched a pr on bar curls. All in all a productive workout.

Db delt press: 2 warms, 65 3 set dc
Side lateral cable: 2 warms, 27/9,10
Front raise: 2 warms, 75/9,10
Barbell curl: 3 warms, 135/5 145/5 95/12
Rope curl: 1 warm, 60/7 drop set
C0n cur: 35/12,11

20 min cardio

Joe · Beyond Nutrition - Co Owner

5/11

Quads and calves:

I nailed this workout and each time I squat I know I gotta grow. Nuff said!

Squat: 5 warms, 345/3 375/3 395/2,2
Hack squat: 3 warm, 270/8,8
Bar step lunge: 1 warm, 115/6 135/8
Sissy Squat: 2 chains/ 20 3 chains/20
Calf: singles 3 sets, seated singles 2 sets

15 min cardio

Joe · Beyond Nutrition - Co Owner

5/12

Chest and triceps:

Good start to the first round with this routine. Pump was off the hook with both chest and tri's. I used Quake today for the first time and I give it two thumbs up!

In db press: 3 warms, 95/5 100/8 102/7
Flat press: 3 warms, 185/8 195/8
PIP press: 1 warm, 50/10,10
dropped into 2 set of rack push ups
Reverse tri press: 2 warms, 60/8 62/7 drop set
Overhead rope ext: 35/9 30/8 25/11
Dip: 1 set to fail

20 min workout.

Joe · Beyond Nutrition - Co Owner

5/13

Back and hammies workout:

Well, I was going to rest today, but felt like training. LOL
Really dig this workout as I brought in deficit deads, or as I like to call them deads on a plate. The idea is to increase the range of motion by standing on a 45 pound plate. I am doing this 3rd in the workout and was happy with the lead off numbers. Pump was outta sight!

Pullups: 3 sets to failure
Bent over rows: 2 warms, 215/8 235/6,7
Deads on a plate: 2 warms, 315/5 345/5,8
Rope pulldown: 2 warms, 120/11,11
Db leg curl: 2 warms, 55/10 57/7 drop set

15 min cardio

Joe · Beyond Nutrition - Co Owner

5/14

Shoulders and bicpes:

Nice finish to the round with a good start to the split. Was over eager with the training this week, but today the 15th is an off day!! Normally I dont care, but was pretty strong on the incline db curls and had some left.

Side lateral: 2 warms, 40/8 45/5 47/7 drop set
Standing db press: 2 warm, 55/7,8 drop set
Floor raises: 1 warms, 17/4rounds, 20/6 rounds
Incline db curl: 2 warms, 45/5 50/5 52/6
Cable curl: 1 warm, 60/8 70/8
1 arm preacher: 30/9 25/12

20 min cardio

5/15

complete off day, training cliets, posing class, out to dinner!

Joe · Beyond Nutrition - Co Owner

5/16

Quads and calves workout:

Early morning workout (as all Sunday workouts are) and it was solid. True, I was a little stiff and went off the path with the squats, but all gains were made after them.

Squat: 4 warms, 365/2 385/2 405/1,1 315/7
Hack squat: 2 warms, 230/8 275/8,8
Bar lunge: 1 warms, 125/6 145/8
Sissy squat: 3 chains/20,25
Calf work singles: 1 warms, 4 working sets

15 min cardio

Joe · Beyond Nutrition - Co Owner

5/17

Chest and triceps workout:

Mighty good workout today. Gains in weight and reps when needed.

In db press: 3 warms, 95/5 102/8 105/6
Flat bench: 2 warms, 185/8 205/8,7
PIP press: 1 warms, 50/12 55/10
dropped into two sets of rack push ups
Reverse tri pressdown: 2 warms, 60/8 65/8
Rope tri ext: 35/9,9 25/13,11

20 min cardio

Joe · Beyond Nutrition - Co Owner

5/18

Back and hammie workout:

Banging workout and made gains straight through from the pullups to the db leg curl.
very happy with the deads on a plate and the weight pulled. And not to mention, this is the third movement. Was feeling good overall as we received Choc All In 1 today.

Pull ups: 4 sets to failure
Bent over rows: 2 warms, 215/8 235/6 245/6
Deads on plate: 2 warms, 365/5,8
Rope pulldowns: 2 warms, 125/10,10
Db leg curl: 2 warms, 57/8,8 drop set

15 min cardio

Joe · Beyond Nutrition - Co Owner

5/19

Shoulder and bicep workout:

Straight gains from last workout, and matching some personal best.

Side lateral: 2 warms, 40/8 47/5,7 drop set
Stnd db press: 1 warm, 55/8,9,8 drop set
Floor raises: 1 warm, 20/4,6
In db curl: 2 warm, 50/5 55/5,5
Cable curl: 1 warm, 65/8 75/8
1 arm preacher: 30/10 25/13

ab work

20 min cardio

Joe · Beyond Nutrition - Co Owner

5/21

Quads and calves:

After a day of complete rest, I rocked my quads in this workout. Hit the goal of doing 405 for two doubles and increased everything throughout. Switched out the hack for presses to mix it up a tad.

Squat: 4 warms, 345/3 385/2 405/2,2 315/8
Leg press: 2 warms, 450/10 496/12
Bar lunge: 1 warm, 135/6 155/8
Leg ext 1 warm, 70/12 75/10
Calf raises: 1 warms, single for 2 sets,
Seated calf: 3 sets

15 min cardio

Joe · Beyond Nutrition - Co Owner

5/22

Chest and triceps:

Good gains today with great energy. Coming close to more PR's on this workout.
Someone today ask me if I ever lose motivation. An astounding NO was given. Each workout has a purpose and I make the best of it all the time. I really love training. And my goals are never met.

In db press: 3 warms, 95/5 105/6 110/5
Flat bar: 2 warms, 185/8 205/8,7
PIP press: 1 warms, 55/12,11
Rack push up: 2x
Reverse pressdown: 2 wamr,s 65/8,8
Rope ext: 35/10,9 25/12,11

20 min cardio

Yoster · The Truth!

Joe - what is a PIP press?

Joe · Beyond Nutrition - Co Owner

Yoster wrote:

Joe - what is a PIP press?

PIP is the palm in press. What I describe to you over the phone. Chest press with db but the palms facing each other.

Joe · Beyond Nutrition - Co Owner

5/23

Back and hammy workout.

Killa workout and big gains came. The odd part was doing the plate deads. Once doing the working sets, the weight on the body was not bad, but my grip sucked! When doing the 375, I had more in me but the hands gave. The only thing I can think was the fact of banging more pullups and rowing more prior to the plate deads.
Lastly, I had a pr on the legs curls. Not ground breaking but a step forward.

Pull ups: 4 sets to fail
Bent over row: 2 warms, 215/8 235/6 255/6
Deads on a plate: 2 warms, 365/5 375/5,4
Rope pulldown: 2 warms, 130/10 drop set
Leg curl: 2 warms, 70/5 75/5 drop set

15 min cardio

Azbury · Guru

beast! no straps...beast!

Joe · Beyond Nutrition - Co Owner

Azbury wrote:

beast! no straps...beast!

Trying Carl!

5/24

Shoulders and biceps:

Another great workout today as I climb the ladder on the side laterals and will be doing a PB next time. Another best was made yesterday will doing incline db curls. First time attempted 57.5 pounds and did two sets of 5's with them. Again, not that big of a deal, but nice to see the smaller muscle groups get stronger too.

Side lateral: 3 warms, 47/5 52/5,7 drop set
Stand db press: 2 warms, 60/7 drop set
Floor raises: 1 warm, 22/4 25/6
In db curl: 2 warms, 50/5 57/5,5 drop set
1 arm preacher curl: 30/10,10
Cable curl: 55/9

ab work
20 min cardio

Joe · Beyond Nutrition - Co Owner

5/25

Quads and calves:

Sometimes the best workouts come when you dont plan them. I was going to rest today, but felt great so I trained. Figure to do some singles before I start my version of the 5 3 1 program. Well, I nailed 435 for single weighing less the 170. I guess its a PR since I cant remember the last time doing it. I know years back I did 445 but weighed more and used both knee wraps and a belt. This lift was totally RAW.

Squat: 4 warms, 345/3 385/1 415/1 435/1 315/9 225/16
Leg ext: 2 warms, 80/10 90/9
Bar lunge: 2 warms, 155/6 165/6
Calf work: 5 sets of high reps.

15 min cardio.

5/26
Will be a rest day for sure, LOL

-- Edited by Joe on Tuesday 25th of May 2010 03:28:15 PM

Joe · Beyond Nutrition - Co Owner

5/27

Chest and triceps:

After a good day off I was itching to roll. Solid workout today as I lead off with In db presses again, but did them DC style. Killer burn on the last set. Finished strong with straight up gains and really had a great pump.

In db press: 2 warms, 85/ for 3 DC sets
Flat bench: 2 warms, 185/8 205/8,8
PIP press: 1 warms, 55/10 60/10
Rack push ups: 2 x
reverse pressdown: 2 warms, 65/8 67/8
Rope ext: 35/12,10 25/11,12

20 min cardio

Joe · Beyond Nutrition - Co Owner

5/28

Back and hammy workout:

Finished up this round nicely. Mixed up the order and went for higher rep deads. I figure to give it a go before the 5 3 1 dead program. I was happy to pull 345 for 18. My best to date, but still couldn't get that 20, LOL. Hands just gave out.

Deads: 3 warms, 345/18
Pullups: 5 sets
Bent over row: 2 warms, 225/8 245/7 drop set
Rope pulldown: 2 warms, 130/11,10
Leg curl: 2 warms, 65/8,7 drop set

15 min cardio.

Azbury · Guru

18 is still freakin awesome!!

Joe · Beyond Nutrition - Co Owner

Azbury wrote:

18 is still freakin awesome!!

I will get it one of these days. Maybe I have to weigh less to get 2x bw for the 20!

6/1

Delt and biceps:

Enjoyed having three days off but was amped to train today. Strangely, I tweaked my low back and it was part from sleeping on a lousy bed down the shore. So, moving forward, I am going to train freely this week. Freely simply means not keeping track and do what I want. When I am healed up, I will start the 4 day split while applying the 5 3 1 to the three main lifts.

Side lateral 5 sets
Seated db press: 5 sets
Floor raises: 3 sets
In db curl: 5 sets
Preacher curl: 3 sets

20 min cardio

Joe · Beyond Nutrition - Co Owner

6/2

Quads and calves:

Feeling better, and trained the quads hard with a higher rep scheme. The pump was crazy! The leg press was all high reps from 15 to 20.
In addition, I devised a pretty cool 5 day split, I may start for the fact of really hitting the back and hammies. We will see.

Leg press: 5 sets
Leg ext: 4 sets
Sissy squat: ss
with Sumo Db squat: 3x
Calf work: 5 sets

15 min cardio

Rocky · Newbie

Joe-

Get some chalk man. It's like 5 bucks for a brick. It will give you like 4 or 5 more reps- ur skin will rip off your hands b4 you drop the weight...no joke.

winflex · Beyond Nutrition Sponsored Athlete

Seconded

winflex · Beyond Nutrition Sponsored Athlete

I'd truly be surprised if you hands rip on anything under 600 lbs....try the chalk and get your extra stimulation that your hand sweat keeps robbing you of.

Joe · Beyond Nutrition - Co Owner

I do have chalk but havnet used it yet for the fact of it being messy! LOL
I know, I know.

But I must defend myself on this one. Doing 2 x bw for 18 reps is the reason why the hands give. There simply beat!! Doing doubles or triples I dont have any problems.

Joe · Beyond Nutrition - Co Owner

6/3

Chest and triceps:

Nice change up and work in the higher reps again. Burn was on!

Slight in bar press: 6 sets
Chest dips: 4 set
In db fly: 4 set
Rope ext: 4 sets
Tricep pressdown: 4 sets

20 min cardio

Side note: As the week closes it looks like I will roll with another week of instinctive training and to let the back heal fully. Partly due to the fact of going on vaca in two weeks.

Joe · Beyond Nutrition - Co Owner

6/4

Back and sorta hammy:

Still feeling tight and sore but was able to work around it.
The back movements was good and work the lats pretty good. As far as the hammies, I did some light stiff to stretch things out. That was it!

Palm in pulldown: 6 sets
Pullups: 4 sets
Db bench row: 4 sets
Light stiff legs: 5 sets

15 min cardio

Joe · Beyond Nutrition - Co Owner

6/5

Decent shoulder workout. Had a long day with clients and then bang out some yard work prior to the session. Hot day! Back is slightly getting better but no plans to test it out on squating or deads at least for another week. I really didn't think I strained it that bad, but just haven't let it heal like I should.

Db delt press: 6 sets
Side lateral: 3 giant sets
Rear delt raise: 3 sets
Alt db curl: 5 sets
Barbell curl: 3 sets
con curl: 2 set

20 min cardio

6/6
Rest day