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

Yoster · The Truth!

Joe - great numbers!! Gives me somthing to aim for ( ok its way up there) but still something to aim for.

The Lioness · The Truth!

i totally admire that strength in that chest workout Joe! awesome!!

Joe · Beyond Nutrition - Co Owner

Thanks guys!

Joe · Beyond Nutrition - Co Owner

1/13

Back and hammy workout:

New round and ready to nail it. Leading off with old school in the corner t bar rows really drive the blood to the back. And now doing deads after a couple of movements. May not lift as much this way, but from a bodybuilding perspective, more effective in hitting the back. This time I will focus on higher reps on deads, going to aim for two sets for 10 plus reps.

T bar rows: 3 warms, 205/5 225/5,6
Lat pulldown under: 2 warms, 135/9 140/8
Deads: 3 warms, 315/12,12
Rope pulldown: 1 warm, 110/11,9
Assisted Glute Hams: 4 x

10 min cooddown.

Joe · Beyond Nutrition - Co Owner

1/14

Shoulder and tricep workout:

Nice finish to this round and solid workout. But boy, I am sore from yesterday and looking forward to a day off tomorrow. T bar row really hit the rear delt and the hams are screaming. I was happy to hit 50's in the side laterals.

Side lateral: 3 warms, 45/5 50/5,6
Bar shrug: 2 warms, 245/8 250/7 drop set
Cable front raise: 2 warms, 35/10 40/9
Tricep dips: 2 warms, 4chains/7,7,6
Rope pressdown: 2 warms, 50/10 52/9

upper ab work
15 min cardio

1/15

Steady state cardio at 30 mins

BRICKHOUSE · The Truth!

Joe wrote:

1/13
Back and hammy workout:
New round and ready to nail it. Leading off with old school in the corner t bar rows really drive the blood to the back. And now doing deads after a couple of movements. May not lift as much this way, but from a bodybuilding perspective, more effective in hitting the back. This time I will focus on higher reps on deads, going to aim for two sets for 10 plus reps.
T bar rows: 3 warms, 205/5 225/5,6
Lat pulldown under: 2 warms, 135/9 140/8
Deads: 3 warms, 315/12,12
Rope pulldown: 1 warm, 110/11,9
Assisted Glute Hams: 4 x
10 min cooddown.

I loved doing corner t bar rows, sadly we are not allowed to use any corners to do this in my gym and they don't have the machine to do it.

Joe · Beyond Nutrition - Co Owner

1/16

Quads and calves:

Solid early morning workout. Was happy doing a single with 355 even though I was achy, LOL. This old body needs time to wake up. Other than that, increase across the board. Another note, I used knee wraps on a drop set. Made the set easier and did more reps, but a strange feel in which it didn't seem I could go as deep. Anyone?

Front squat: 4 warms, 275/5 315/3 335/2 355/1 drop set
Leg ext: 1 warm, 77/10 82/11
Walking db lunge: 1 warm, 75/6,6
Leg press x reps: 1 warm, 315/15,15
Calf work: dc sets

10 min cooldown

1/17

Chest and biceps workout:

Another morning workout, and did the work. Some gains throughout and the pump was on.

Slight in bar press: 3 warms, 185/8 215/5 230/4,5
Flat db press: 2 warms, 95/8,8
In db fly: 2 warms, 60/9,9
In db curl: 2 warms, 50/5 55/4 drop set
cable curl: 1 warm, 60/8 67/8 drop set

low ab work

15 min cardio

Joe · Beyond Nutrition - Co Owner

1/18

Back and hammy workout:

Well rested workout today, and made great gains on the t bar row! Never really used it as a focus exercise, so should be cool to see what I top off with. The goal will be doing 6 plates full range for reps. Also, nailed the higher rep deads which almost made me get sick. Can you dig it?

T bar rows: 3 warms, 205/5 230/5 240/7
Lat pull under grip: 2 warms, 145/8,7
Deads: 2 warms, 315/5 335/10,11
Rope pulldown: 100/11,11,12
Glute ham assisted: 5 x

10 min cooldown

Azbury · Guru

i can dig it....good stuff joe

Joe · Beyond Nutrition - Co Owner

Azbury wrote:

i can dig it....good stuff joe

I knew that you could!

1/19

Shoulders and tricep workout:

Feeling sore and beat going into today's workout. Good stuff, but just out of whack a tad. Still made increases straight threw as I conclude a solid second round. Micro loading side laterals and using loose form and will be breaking a pr next week.

Side lateral: 2 warms, 42/8 47/5 55/5,5
Barbell shrug: 2 warms, 245/9 265/8 drop set
Front raise cable: 2 warms, 40/9 45/9
Rope pressdown: 2 warms, 60/6,7,6
Tricep dips: 1 warms, 2 chains x 2 failure

upper ab work: 4 sets

15 min cardio

1/20

30 min cardio

Joe · Beyond Nutrition - Co Owner

1/21

Felt good going into today's workout. All gains were made but I had a miss on 375.
I did video the lift, depth was there, and got it going. About half way, I bailed and lost the weight. Oh well, next time I will give it another shot. I will then either lay of of fronts for a while or did a progression starting with lighter weight.

Front squats: bunch of warms! 315/3 355/1 375/missed 2 drop sets
Leg ext: 1 warms, 80/10 85/12
Walk db lunge: 1 warms, 75/6 80/6
Leg press x reps: 1 warms, 325/15,15
Calf work: 5 sets

10 min cooldown.

Yoster · The Truth!

Some big weights - nice side lats

The Lioness · The Truth!

Joe,
what do you do for your calf work? Next time you'll get 375....I'm sure you just feel MORE motivated to get it now :)

Joe · Beyond Nutrition - Co Owner

ginadiva wrote:

Joe,
what do you do for your calf work? Next time you'll get 375....I'm sure you just feel MORE motivated to get it now :)

A variety of calf raises? They range from high reps with no weight to lows reps with weight. I will do singles both ways, and do donkey calf style raises.

1/22

Chest and biceps

A little late start to the workout and hate when that happens. But it went according to plan and even better since I got some great news at the end when I was cooling down! Rep and weight gains across the board and finally did the in db curl for 2 5's, LOL Not a world beater pr, but something I wanted to hit.

Slight in bar press: 4 warms, 215/5 235/4,4
Flat db press: 1 warms, 95/8,8,8
In db fly: 1 warm, 60/8,9 drop set
In db curl: 2 warm, 50/5 55/5,5 drop set
Cable curl: 1 warm, 60/8 65/9

15 min cardio

Joe · Beyond Nutrition - Co Owner

1/23

Back and hammy workout:

A killa workout today nailed a PR with the t bar rows. Banged out 6 with 270!
In addition, I am progressing nicely with the higher reps deads as I did 13 reps with 345. I was gassed but was able to do 8 on the second set. Next week will be 355.

T bar rows: 3 warms, 225/5 250/5 270/6
Lat pull under: 1 wamrs, 135/8 145/8,8
Deads: 3 warms, 345/13,8
Rope pulldown: 100/10,12,12
Glute ham assisted: 3 x
Leg curl: 2x

10 min cooldown.

Joe · Beyond Nutrition - Co Owner

1/24

Delts and tricep workout:

Decent workout but nothing special to report. Trained earlier due to family stuff. And the workout got cut short since my son wanted to play catch! I couldn't turn him down as he was wearing his Yankee hat and new glove! So, I missed one exercise and but this rarely happens

Side laterals: 3 warms, 50/5 55/4 2 drop sets
Barbell shrugs: 2 warms, 265/8 275/6 drop set
Front raise db: 2 warms, 30/8 32/8
Rope press: 2 warms, 60/7,7
Baseball catch!

1/25
30 min cardio steady state

Joe · Beyond Nutrition - Co Owner

1/25

Quads and calves workout:

Well, I thought I was going to rest, but oh well. I continued with the fronts squats but used the chains today to mix it up. Great pump and gains from the workout. This was the last round for these movements, but I may keep front squats in, not sure yet.

Leg ext: 2 warms 85/10 95/10
Front squat plus 4 chains: tot weight, 2 warms, 265/5 275/5 285/5 295/5
Db walk lunge: 1 warm, 75/6 85/6
Leg press x reps: 1 warm, 340/15,15
Calf work: 5 sets

low abs
12 min cardio cooldown.

Joe · Beyond Nutrition - Co Owner

1/26

Chest and bicep workout:

Solid training today and pushed it a bit with the press. Not much to report but an overall pump.

Slight inc bench: 3 warms, 215/3 235/3 245/3,3 drop set
Flat db press: 1 warms, 95/8 100/7 drop set
In fly: 2 sets ss with push ups
Cable curl: 2 warms, 70/8 80/6,5
In db curl: 2 descending sets

upper ab work 4 sets

15 min cardio

Joe · Beyond Nutrition - Co Owner

1/27

Back and hammy:

Stayed with the outline but mixed the order up. I was happy to do the higher reps deads with 365. Just a few weeks ago I started with 315, so progress was made. Next round will be focus on heavy deads again.

Dead lift: 4 warms, 365/14,8
Lat pullunder: 2 warms, 140/8,8
T bar row: 1 warm, 180/7,8 drop set
Rope pulldown: 1 warms, 110/11 115/10
Glute ham assisted: 3 x
Leg curl 2 x

low abs 4 sets
12 min cardio cooldown.

The Lioness · The Truth!

Joe...do you do your glute hams assisted with someone holding your ankles kneeling on the floor?

Joe · Beyond Nutrition - Co Owner

Like this,

The Lioness · The Truth!

ahhh i see, thanks Joe:)

jenscats5 · The Truth!

^^ I'm glad you posted that video a while back....I really like doing them!

Joe · Beyond Nutrition - Co Owner

1/28

Shoulder and tricep workout:

Good workout today. Feeling a bit sore from yesterdays training, but its all good.
Happy with the progression so far, and after tomorrow's rest day, starts a new round. Still up in the air about the fronts though,LOL.

Side lateral: 3 warms, 40/8,8,9
Bar shrug: 2 warms, 265/8,8 2 drop set
Front Raise db: 1 warms, 30/8 35/8 drop set
Tricep dips: 1 warms, 45/6,7,7,6
Rope pressdown: 1 wamr, 50/9 55/8 drop set

upper abs 4 sets

15 min cardio

1/29
30min ss cardio

Joe · Beyond Nutrition - Co Owner

1/31

Quads and calves:

Missed out on yesterdays training due to some family stuff. The workout was done early today and man, it was rough for the fact of the cold! I decided to go with reg back squats and do a block of slow increases. This is my own power lifting design. After about 8 or 9 workouts, I will test out for the fun of it.
Even though it took a lot to warm up, the weight was not too challenging and the workout was great. This is a favorite rotation of mine.

Squat: 4 warms, 275/5 315/5,5,5
Hack squat: 2 warms, 270/6,8 drop set
Bar lunge: 1 warm, 145/6 155/6
Sissy squat: 1 warm, 2 chains/15,15
Single calf work: 2 warms, 3 chains/ 13,12,10 drop set

low ab work 4 sets

BRICKHOUSE · The Truth!

Thanks for posting vidoes, I have never done that glute/ham workout before. Anywho, I always worry about lifting when it's this cold and I would rather do cardio after lifting. Do you have any tips to prevent injuries.

Joe · Beyond Nutrition - Co Owner

BRICKHOUSE wrote:

Thanks for posting vidoes, I have never done that glute/ham workout before. Anywho, I always worry about lifting when it's this cold and I would rather do cardio after lifting. Do you have any tips to prevent injuries.

Wear extra layers and do extra warm up sets. As I train in my garage, it was very cold this morning. I did 5 min warm up on the bike, and just took my time and performed the first few sets slowly.

BRICKHOUSE · The Truth!

Joe wrote:

BRICKHOUSE wrote:

Thanks for posting vidoes, I have never done that glute/ham workout before. Anywho, I always worry about lifting when it's this cold and I would rather do cardio after lifting. Do you have any tips to prevent injuries.

Wear extra layers and do extra warm up sets. As I train in my garage, it was very cold this morning. I did 5 min warm up on the bike, and just took my time and performed the first few sets slowly.

Thanks, that excatly what I did this morning minus the 5 min warm up on the bike.

Joe · Beyond Nutrition - Co Owner

2/1

Chest and bicep workout:

Good start to this round considering my house has become the Monday Pit Movie. I am not saying we have a home falling apart, but with the addition, just about every single type of worker is doing there thing today. And it so happens they had to do some work in my gym!!

Flat db press: 3 warms, 100/6 110/6,7
In db press: 85/8,8,6 drop set
Flat bar x reps with chains: 4 sets
Hammer curl: 3 warms, 60/6 65/6
Con curl: 3 descending sets

15 min cardio