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

Joe · Beyond Nutrition - Co Owner

6/8

Chest and triceps workout

Felt good today, and did a nice mix. Pump and burn was nailed.
I think leading off with the chest flies set up a nice tempo. I rarely do that.

In db fly: 3 warms, 60/8 65/8 70/9
Flat bench: 2 warms, 205/8 210/8
Chest dips: 3 sets to failure
Two drops into push ups.
Tricep pressdown: 2 warm,s 70/8 80/8 drop set
Reverse grip lying tri ext: 45/11,10,10,9

20 min cardio

Joe · Beyond Nutrition - Co Owner

6/10

Shoulder workout:

Was short on time to hit biceps but had a really solid delt workout.
Happy on how the back was feeling and I see it progressing in time to hit the new routine when I get back from vaca. So in a nut shell, one more week of instinctive training. To be honest, its been a nice mix up.

High In Db press: 3 warms, 85/8 95/6,6 drop set
Seated side lateral: 2 warms, 35/8,10 drop set
Reverse delt raise ss
with bar shrug: 3 x

ab work

15 min cardio

Tomorrow I will bang out biceps and cardio.

mikedeagle · Vertern Member

Joe wrote:

6/10
Shoulder workout:
Was short on time to hit biceps but had a really solid delt workout.
Happy on how the back was feeling and I see it progressing in time to hit the new routine when I get back from vaca. So in a nut shell, one more week of instinctive training. To be honest, its been a nice mix up.
High In Db press: 3 warms, 85/8 95/6,6 drop set
Seated side lateral: 2 warms, 35/8,10 drop set
Reverse delt raise ss
with bar shrug: 3 x
ab work
15 min cardio

Tomorrow I will bang out biceps and cardio.

Strong work Joe - always impressed looking at your log...

Joe · Beyond Nutrition - Co Owner

Thanks Mike. Trying.

Little catch up time and have been busy.

6/12

Quads and calves:

Attempted to squat and it went well. Started light as usual and gradually went up in weight. From 135 I add 20 pounds and did sets of 5 until I reach 315. Then did two drop sets. The best part I walked away feeling good after all those sets. Finished this workout with high rep leg pressing and split db squats.

6/13

Chest and triceps:

Slight in bar press: 3 warms, 185/5 205/5 225/5 2 drop sets
In db fly: 2 warms, 60/10,9
Flat db press: x reps with 65 4 sets
Tricep press: 2warms, 75.8 85.7 drop set
Tricep dips: 3 sets

ab work

20 min cardio

Joe · Beyond Nutrition - Co Owner

6/14

Back and hammy workout:

Nice workout today but nothing groundbreaking. The good news was able to do bent over row pain free and also banged out some lighter still legged deads. Really excited to hit it hard again.

Pullups: 5 sets to failure
Bentover rows: 3 warms, 215/8 225/8 drop sets
Rope pulldown: 2 warms, 125/12,11
Str arm pulldown: 35/12,12
Still leg deads: 3 warms, 255/8 275/8,8 drop set
Leg curls: 2 warms, 55/8,7

15 min cardio

Joe · Beyond Nutrition - Co Owner

6/16

Delt and Biceps:

One of the better shoulder workouts in a while. Nice Little mix up with decent volume. In addition, I did standing alternating Db curls. The first time!!!
I used 65's for the last set. Not totally loose form. LOL

Db shoulder press: 3 warms, 85/5 95/5 100/4 drop set
Seated side lateral: 2 warms, 40/8,7 drop set
Front raise ss with
Shrug: 3 x
Stand alt db curl: 2 warms, 55/6 65/6 drop set
Con curl: 35/12,11
2 burn out sets with the bar

15 min cardio

6/17

Squat and calves!

Just wanted to squat and test myself. The back is a lot better but still tight. I used larger increments this time and work up to 385 for pain free single. Happy with that. When I come back, new program time and will lay it out.

Squat: a lot of sets to 365/1 375/7 385/1 couple of drops
Calf work: 5 sts

15 min cardio.

Azbury · Guru

375 for 7 or 1..., nice numbers on squats

-- Edited by Azbury on Friday 18th of June 2010 04:38:13 PM

Joe · Beyond Nutrition - Co Owner

Azbury wrote:

375 for 7 or 1..., nice numbers on squats

-- Edited by Azbury on Friday 18th of June 2010 04:38:13 PM

Whoops, thats a 1

BRICKHOUSE · The Truth!

Good to see that your back is getting better and you are progressing on the squating. Looking foward to seeing thoses crazy squating videos again.

Joe · Beyond Nutrition - Co Owner

BRICKHOUSE wrote:

Good to see that your back is getting better and you are progressing on the squating. Looking foward to seeing thoses crazy squating videos again.

Come August you will.
wink
Thanks

Joe · Beyond Nutrition - Co Owner

6/18

Chest and tricep workout:

Led off with flats to see where I am at. Content with doing the numbers as I had some left and no spotter. But then again, I never have a spotter! All in all a solid workout and did a tad more volume then usual. We be away and plan on training a few days, but will not record them. Not sure what will be on the ship? When I come back, its go time on the new routine and progression for the three main lifts.

Flat bench: 4 warms 225/5 245/3 255/1 265/1
Chest dips: 2 warm, 4 chains/8,7 drop set
In db press x reps: 1 warm, 75/12,10 drop set
Rope pressdown: 2 warm, 55/8,7 drop set
Db ext: 30/12,11 25/12,10

20 min cardio