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 the fall/winter of 2009

Joe · Beyond Nutrition - Co Owner

Chest and biceps:

Nice to start to this workout, and happy with the kick off numbers.

In db press: 3 warms, 95/5 100/8 102/8
Flat bench: 2 warms, 175/10 185/10
Chest dips: 1 warms, 3 chains/9,9,9
Barbell curl: 2 warms, 105/6 125/5 130/5
Rope curl: 2 warms, 60/8,8

15 min cardio

I am really sore from yesterdays front squats. Abs are sore!

the2ndoak · Beyond Nutrition - Co Owner

suck it up bitch

The Lioness · The Truth!

the2ndoak wrote:

suck it up bitch

hey...don't talk to my coach like that!

Joe · Beyond Nutrition - Co Owner

12/24
Shoulder and tricep workout
25 min cardio

12/25
Rest

12/26
Quads and calves workout:

After a day of eating, drinking and being Merry, I had a killa of a quad workout.
The front squats were unconscious. Last time I did 295 for a triple and this workout, I nailed 305 and 315 for triples. Felt great.

Leg ext: 2 warms, 77/10 82/10
Front squat: 3 warms, 275/3 305/3 315/3
Db sumo squat: 1 warm, 145 plus 4 chains/12,12,11
Db split squat: 55/8 60/8,8
Calf raise: 5 sets

upper ab work: 4 sets

10 min cooldown.

Joe · Beyond Nutrition - Co Owner

12/27

Chest and bicep workout:

Great workout and made gains throughout. Really happy of my current progress

In db press: 3 warms, 100/5 102.5/8,8
Flat bar press: 2 warms, 185/8 195/8
Chest dips: 4 sets to failure
Barbell curl: 3 warms, 125/5 135/5
Rope curl: 2 warms, 62/8,8

10 min cardio cooldown

The Lioness · The Truth!

awesome numbers on the chest workout Joe! 102.5....extremely impressive:)

Joe · Beyond Nutrition - Co Owner

Thanks Gina! This is just the begining.

12/28

Back and hammies:

Tore it up from all angles today and made gains from last time.
And starting to approach PR territory in the stiff leg deads.

Pullups: 5 sets to failure
Bent over row: 2 warms, 195/8 210/8,8
Palm in puilldown: 2 warms, 135/10,10
Stiff leg deads: 2 warms, 345/5 355/5 drop sets
Db leg curl: 1 warm, 45/10,9

10 min cardio cooldown.

Yoster · The Truth!

Chest and Bi workout looks a bit familiar . . . except your numbers look just a bit higher - HA

Joe · Beyond Nutrition - Co Owner

Yoster wrote:

Chest and Bi workout looks a bit familiar . . . except your numbers look just a bit higher - HA

This tells you I beleive in them and it works!

jenscats5 · The Truth!

I'll have to get you to teach me how to do a pullup one of these days.....I just can't do them.....

Joe · Beyond Nutrition - Co Owner

jenscats5 wrote:

I'll have to get you to teach me how to do a pullup one of these days.....I just can't do them.....

use the assisted machine first

12/29

Shoulder and tricep workout:

The weights keep on going up, feeling solid with each workout.
Tomorrow is a scheduled rest day, and will take off on Thur since we are going away tomorrow to Great Wolf Lodge. Looking forward to the mini trip with the family.
The its mini cut time to drop the junk weight.

Db delt press: 3 warms, 75/5 85/6,7
Upright row cable: 2 warms, 80/9 85/9
Side lateral: up and downs, 3 x
Tricep ext: 2 warms, 70/5 80/6,6
Double db kb: 2 warms, 25/10,11

15 min cardio

Yoster · The Truth!

Joe wrote:

Yoster wrote:

Chest and Bi workout looks a bit familiar . . . except your numbers look just a bit higher - HA

This tells you I beleive in them and it works!

I know you practice what you preach - Hey if I keep doing them - I expect to look like you!!! HA

Joe · Beyond Nutrition - Co Owner

1/1

Quads and calves:

After two days off, I was ready to rock. Had a great workout this afternoon and its go time. Really happy hitting 2 triples with 315 on the front squat. I will continue to use this movement as the focus since I want to get my PR for a single.

Leg ext: 2 warm,s 80/10 85/10
Front squat: 3 warms, 275/3 315/3,3
Wide stance leg press: 2 warms, 405/14 450/11
Split db squat: 1 warm, 65/8,8
Calf work: 5 sets of high reps

10 min cooldown

Azbury · Guru

damn that is real nice weight on front squats...straight killin it!

Joe · Beyond Nutrition - Co Owner

Azbury wrote:

damn that is real nice weight on front squats...straight killin it!

Thanks bro!

1/2

Chest and biceps workout:

More gains across the board. The best part is my recovery has been great and I do credit two things. The previous powerlifting split I did and the addition of using All In 1 for post workout.

In db press: 3 warms, 100/5 105/7,7
Flat bench: 2 warms, 185/8 200/8
Chest dips: 2 chains/10,8,8 drop set
Barbell curl: 2 warms, 115/5 135/5 140/5
Rope curl: 1 warm, 60/8 65/7 drop set

ab work: 6 sets
15 min cardio

Joe · Beyond Nutrition - Co Owner

1/3

Back and hamms workout:

Great workout today and mix it up a tad. Back was a tad stiff so I did higher reps with the stiff legs but then went heavier on the leg curls. Pump was on!

Pullups: 5 set to failure
Bent over row: 2 warm,s 195/8 215/8,9
Palm in pulldown: 2 wamr, s137/10,8
Stiff leg deads: 2 warms, 225/15,16
Leg curl: 2 warms, 60/5 65/5 70/4 drop set

10 min cooldown.

Joe · Beyond Nutrition - Co Owner

1/4
Shoulder and Tricep workout:

Nice finish to this round and will have one more pass of the same movements.
I think I did a PR on delt presses, at least for reps I did. Either way, strength is solid.

Db delt press: 3 warm's 80/5 90/6,6
Upright row cable: 2 warms, 85/8,9
Side lateral: up and downs, 3x
Tricep bar ext: 2 warms, 75/5 85/6,5
Double db kb: 1 warm, 25/11,10,10

Low ab work: 5 sets
15 min cardio

1/5
will be a rest day from the weights, but will do 30 min cardio

BRICKHOUSE · The Truth!

I don't think I have ever seen or heard of doing double db kickbacks. Is it better than doing singles?

Joe · Beyond Nutrition - Co Owner

BRICKHOUSE wrote:

I don't think I have ever seen or heard of doing double db kickbacks. Is it better than doing singles?

saves time wink

Joe · Beyond Nutrition - Co Owner

1/6

Quads and calves workout:

The fun continues. Felt strong today but was too eager.
I nailed the goal of today's workout doing 335 for two doubles. But than went for a previous best of 365. Made it half way up and then bailed, LOL. I know it will be soon and to surpass my PR, but needs a little more time. This is the only 4th time doing front squats since the show anyway!

Leg ext: 3 warms
Front squat: 3 warms, 285/3 335/2,2 365 missed
Wide leg press: 2 warms, 450/10 475/8,9
Split db squat: 1 warms, 65/8 70/8
Leg ext: 2 sets to failure
Calf work: 5 sets

10 min cooldown

Yoster · The Truth!

Nice Front Squats - my goal is to get up there some day!!

Joe · Beyond Nutrition - Co Owner

Yoster wrote:

Nice Front Squats - my goal is to get up there some day!!

Thanks bro!

1/7

Chest and triceps workout:

Today I added a new product to the pre workout powder. I am a huge fan of Scivations Vaso, and today I added Primaforces 1,3-dimethylamylamine into the mix. The added kick was enough to surpass a previous best on incline db presses and match barbell curls best.

Note: since eating much cleaner of the past five days, I have dropped over 3 pounds! What junk does to the body?

In db press: 3 warm,s 100/5 110/6,6
Flat bench: 2 warms, 190/8 205/8
Chest dips: 2 chains: 10,10,8 drop set
Barbell curl: 3 warms 135/5 145/5
Rope curl: 2 warms, 65/8,9

upper ab work:

15 min cardio

Frank · Member

That's a real strong incline press. How high do you have the incline set at?

Joe · Beyond Nutrition - Co Owner

Frank wrote:

That's a real strong incline press. How high do you have the incline set at?

Thanks Frank. Its the normal 45 degree.

Joe · Beyond Nutrition - Co Owner

1/8

Back and hammy workout:

Led off with bent over row to focus on going heavy. End result was doing a personal best with 275 for 5. this was after inching up to see what I can do. Workout was solid and nailed another best doing 375 for 5 on stiff leg deads.

Bent over row:4 warms, 235/5 255/6 275/5
Pullups: 4 sets to failure
Palm in pulldown: 1 warms, 130/10 140/8 drop set
Stiff leg deads: 3 warms, 365/5 375/5
Db leg curl: 40/12,11,11

10 min cooldown

Side note: Trained Lisa tonight who won here pro card last year and her debut is this year for the IFPA. I am always impressed with her raw strength. No gear squat workout. After doing leg ext to failure, and a few squat warms, she nailed 195/5 205/5 and 215 for 5. The best part was doing a drop set with 155 for 20!
My jaw dropped!

winflex · Beyond Nutrition Sponsored Athlete

I guess that's why she has such great legs!!
Great PR on the rows Joe!

winflex · Beyond Nutrition Sponsored Athlete

.....and stiff legs!

Joe · Beyond Nutrition - Co Owner

Thanks Dwyane. And the hits keep coming.............

1/9

Shoulder and tricep workout:

A week of personal bests, and it continued with the db press.
For the first time, I did 95 for 6 and then did 100 for 5. This was a great finish to this round as next week I will be doing a different rotation.
Can it be the All In 1? This is the only recent change.

Db shoulder press: 3 warms, 85/5 95/6 100/5
Upright row: 3 warms, 110/9,8
side lateral: up and downs, 3 x
cable Tri ext: 3 warms, 65/9,8 drop set
Rope press: 2 warms, 40/11,10

low ab work
15 min cardio

1/10
30 min morning cardio

Joe · Beyond Nutrition - Co Owner

1/11

Quad and calves workout:

The fun continues. New rotation but keeping the front squats in but with a leg ext warm up. Content with doing 2 doubles, each with 335 and 345.

Front squat: 4 warms, 315/3 335/2 345/2 drop set
Leg ext: 1 warm, 75/10 80/11
Db walk lunge: 1 warm, 65/6 70/6
Leg press x reps: 1 warm, 270/15 295/15
calf work: 1 warm, 3 dc sets

10 min cooldown.