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

2/3

Shoulder and tricep workout:

Fast paced workout and it was solid. Very happy with the strength.
And nice finish to the first round of the newer routine.

High incline bar press: 4 warms, 185/6 205/5,5
Seated side lateral: 2 warms, 35/8 40/8
Front raise: 2 warms, 65/8 70/8
Tricep pressdown: 2 warm,s 80/6 90/6,6
Db ext: 1 warm, 30/8,7 drop set

15 min cardio

2/4

Off, 30 min cardio

Joe · Beyond Nutrition - Co Owner

2/5

Quads and calves workout:

Solid workout today and made all gains from last round. Content and looking forward to taking it to the next level.

Squat: 4 warms, 285/5 325/5,5,6
Hack squat: 2 warms, 270/6 280/8 180/13
Bar lunge: 1 warm, 150/6 160/6
Leg ext: 60/15 70/14
Calf works: 2 warms singles with chains 3x, drop sets

low ab work
10 min cardio.

Joe · Beyond Nutrition - Co Owner

2/6

Chest and bicep workout:

Nice early workout. Wore many layers and an old set of batting glove as my gym was cold since no clients today. I actually nailed PR with flat db pressing doing 115 for 2 sets of 5. This was a first. Rest of the workout was solid and warmed up fast.

Flat db press: 3 warms, 105/5 115/5,5
In db press: 85/9.8.8 drop set
Flat bench with chains: X reps 4 sets
Hammer curl: 3 warms, 65/6 70/6
con curl: 3 descending sets

upper ab work

15 min cardio

The Lioness · The Truth!

wow....fierce workout Joe! thanks for the inspiration here :)

Joe · Beyond Nutrition - Co Owner

2/7

Back and hammy workout.

Felt good going into today's workout and moved forward with the deads The second and third set was actually more comfortable then the first with 385. Rest of the workout had gains.

Lat pulldown wide: 2 warms, 147/6 162/6,7
Deads: 3 warms, 365/5 385/5,5,5
Db bench row: 1 warm, 80/8 85/8,8
High pulldown: 1 warm, 42/11,10
Leg curl: 2 warms, 60/6 67/5,5

10 min cardio

The Lioness · The Truth!

awesome deadlifts Joe!

Joe · Beyond Nutrition - Co Owner

ginadiva wrote:

awesome deadlifts Joe!

Thanks Gina! I am really focused on this one.

2/8

Shoulder and tricep workout:

Not much to report. Mixed it up a tad for the shoulders and did the "Arnold Press" for the lead off. Felt good. Made increase for rest of the workout.

Arnold db press: 3 warms, 65/8 75/7,6
Barbell front raise: 2 warms, 70/8 80/8
Seated side lateral: 2 warms, 40/7 35/10
Tricep press: 2 warms, 85/6 92/6,7
Db ext: 30/9,8,8 drop set

15 min cardio

Azbury · Guru

nice on the arnolds...did those last shoulder workout for a change at the end. didn't come close to the 75's those...good stuff!!!

Joe · Beyond Nutrition - Co Owner

Azbury wrote:

nice on the arnolds...did those last shoulder workout for a change at the end. didn't come close to the 75's those...good stuff!!!

Thanks Carl, they did toast me!

2/9

Scheduled rest day. But was also a sick day. Came down with a nasty stomach virus.
Had one meal all day and that was a bowl of fruit loops!

2/10

Quads and calves workout:

Train light and didn't record. Energy was low but still got a nice pump.

2/11

Chest and biceps.

Back at full swing. Even after shoveling a ton the last couple of days, still had nice strength. Attempted 120's, but just doing the first was a PIA! LOL Increases across the board.

Flat db press: 3 warms, 105/5 115/5 120/3
In db press: 85/10.9.8.7
Flat Bar press with chains: 4 sets, total weight 180
Hammer curl: 3 warms, 65/6 75/6
Barbell Curl, 15's: 4 sets

Upper ab work
15 min cardio

Joe · Beyond Nutrition - Co Owner

2/12

Back and hammy workout:

Moving on up! Nailed 395 for 5 for 3 sets. Next time will be doing 3 sets of 4's. The grip seems to be adjusting as the weight increases. Happy not to be using straps.

Lat pulldown wide: 2 warms, 150/6 165/6,7
Deads: 3 warms 365/5 395/5,5,5
Db bench row: 2 warms, 85/8,8
Str arm pd: 1 warms, 42/11,11
Leg curl: 2 warm, 60/5 70/5,5 drop set

10 min cardio

The Lioness · The Truth!

seems like you're feeling better Joe! workouts lookin like you didn't skip a beat! :)

Joe · Beyond Nutrition - Co Owner

2/14

Delts and triceps:

Really good early morning workout. Increase straight through and a personal best on the seated barbell shoulder press.

My family have booked a vaca for the early summer. Going away June 20th. So with that, is go time to lose some body fat. The goal to drop 10 pounds in the 20 weeks till the trip.

Bar delt press: 3 warm, 195/5 215/5,5
Seated side lateral: 2 warms, 40/8,9
Front raise: 2 warms, 80/8,9
Tricep press: 2 warm, 85/6 95/5 drop set
Db Ext: 35, 40, 35x2

ab work 4 sets

17:30 min cardio

Yoster · The Truth!

Holy cruds - nice Delt press

Joe · Beyond Nutrition - Co Owner

Yoster wrote:

Holy cruds - nice Delt press

Thanks Dave!

2/15

Quads and calves.

I think I am finally over this stomach thing that attach me last Monday night.
Felt good today during the training and back at it with the 3x3 squats. A little changing but nothing serious. The rest of the workout was on point.

Squat: 4 warms, 315/4 335/3,3,4
Hack Squat: 2 warms, 270/6 295/8 180/14
Barbell lunge: 1 warms, 155/6 165/6
Leg ext: 2 burnout sets
Calf work: 1 warm, 3 singles, drop set

low ab work
10 min cardio

The Lioness · The Truth!

where are you going on vacation?

Joe · Beyond Nutrition - Co Owner

ginadiva wrote:

where are you going on vacation?

Cruising out of NY to Bermuda.

The Lioness · The Truth!

Joe wrote:

ginadiva wrote:

where are you going on vacation?

Cruising out of NY to Bermuda.

wow! that sounds like a fun trip!!! smile

Yoster · The Truth!

Bon Voyage!!

BRICKHOUSE · The Truth!

10lbs in 20 weeks, he must want to be able to take his shirt

off and flex some muscles.

The Lioness · The Truth!

BRICKHOUSE wrote:

10lbs in 20 weeks, he must want to be able to take his shirt off and flex some muscles.

yeahhhhhh Joe!! smile

Joe · Beyond Nutrition - Co Owner

BRICKHOUSE wrote:

10lbs in 20 weeks, he must want to be able to take his shirt off and flex some muscles.

You are right!

I might not make the goal, but still going on the trip, wink

Joe · Beyond Nutrition - Co Owner

2/16

Chest and biceps workout:

Nice workout today and did the 120's for 4. Just setting these up is a PIA!, LOL.
Not much else to report, but already looking forward to doing the deads tomorrow!

Flat db press: 3 warms, 105/5 115/5 120/4
In db press: 85/10,8,8,6
Flat bar press x reps with chains: 4 sets
Hammer db curl: 3 warms, 70/6 80/6
Con curls: 1 warms, 35/11,10

17 min cardio

jenscats5 · The Truth!

Joe wrote:

ginadiva wrote:

where are you going on vacation?

Cruising out of NY to Bermuda.

We did that cruise a few years back....very cool! Just watch the mopeds - they are dangerous!! disbelief

Joe · Beyond Nutrition - Co Owner

1/17

Back and hammy workout:

The focus were the deads today and each set was different. The first set of 405 wasn't too bad, more or less an adjustment. The second, I was able to get one more rep. And the first rep for the third set was the easiest but my grip just gave out when I attempted 4 reps.

Lat pulldown wide: 4 warm up sets
Deads: 3 warm, 365/5 405/3,4,3
Db bench row: 1 warm, 85/8,9,9
Lat pulldown wide: 3 x rep sets
Leg curl: 2 warms, 60/6 70/5 60/6

12 min cardio

Joe · Beyond Nutrition - Co Owner

1/18

Delt and tricep workout:

Good fast paced today, and match the lead off from last week. All other movements were increased. Tomorrow is a scheduled day off but shifting that till Saturday. Going to AC tomorrow night to watch "The Fight". Looking forward to workout already.

Barbell delt press: 4 warms, 195/6 215/5,5
Seated Side lateral: 2 warms, 40/8 42/8
Front raise: 2 warm,s 80/8 85/9
Tricep pressdown: 2 warms, 85/6 95/6 drop set
Db ext: 1 warms, 35/7,6 drop set

upper ab work
17 min cardio

Yoster · The Truth!

215 - WOW

Joe · Beyond Nutrition - Co Owner

2/19

Quads and calves:

Great workout and left out last movement due to time. But the goal was met and will move on to more weight next time. Best part was starting a new round of exercises, or basically going back to routine A.

Squat: 4 warms, 315/4 345/3,3,4
Leg Ext: 2 warms, 85/10,11
Leg Press: 2 warms, 405/8 450/11
Donkey Calf: 2 warms, 90/15,13,11 drop set

12 min cardio

2/20

Will try to do cardio. Just got home from AC, and catching up!

Joe · Beyond Nutrition - Co Owner

2/21

Chest and biceps workout:

Great workout and pump today. Just about picked things up from almost 2 months back doing this workout.

in db press: 3 warms, 105/5 110/5,5
Flat bar: 2 warms, 185/8 205/8
Chest dips: 2 chains/10,8 bw/12,11
Bar curl: 3 warms, 135/5 140/5
Rope curl: 1 warm, 60/8,7 drop set

upper ab work
17 min cardio

The Lioness · The Truth!

nice workout Joe! PUMPIN IT UP!!!