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

jenscats5 · The Truth!

RE: Joe's training log for the fall/winter of 2009

winflex · Beyond Nutrition Sponsored Athlete

Joe wrote:

3/17

Quads and calves:....

Squat: 3 warms 295/5 345/3 375/2 385/2,3

Joe,

Thank you for posting up this squat session you did. It definitely played a major role in making me harden up to the challenge of squatting 385 tonight.

And I have to say your relative strength (ratio with bodyweight) is astounding. I'm glad to have a role model to try to live up to!

-Dwayne

Joe · Beyond Nutrition - Co Owner

winflex wrote:

Joe wrote:

3/17

Quads and calves:....

Squat: 3 warms 295/5 345/3 375/2 385/2,3
Joe,
Thank you for posting up this squat session you did. It definitely played a major role in making me harden up to the challenge of squatting 385 tonight.

And I have to say your relative strength (ratio with bodyweight) is astounding. I'm glad to have a role model to try to live up to!

-Dwayne

I read your thread before this one.

Thanks Dwayne. But once you start dropping your weight, I think you will be pleasently surprised!

Joe · Beyond Nutrition - Co Owner

3/20

Back and hammy workout:

Banging workout today after a busy day of clients. Made gains on all movements. The only change was doing higher reps on the rom deads. The back was a little tight. But the high reps wiped me out in a great way.

T bar row: 3 warms, 225/5 240/5,6 180/15
Lat pulldown wide: 2 warms, 140/8,8
1 arm db row: 1 warms, 85/10,11
Rom deads: 2 warms, 315/5 315/9,9 275/11
Db leg curl: 1 warm, 45/10,11

12 min cardio

The Lioness · The Truth!

great workout Joe! Now I know why radio shows are calling out your name first when they think of top ifpa pros!!

BRICKHOUSE · The Truth!

Joe wrote:

3/20
Back and hammy workout:
Banging workout today after a busy day of clients. Made gains on all movements. The only change was doing higher reps on the rom deads. The back was a little tight. But the high reps wiped me out in a great way.
T bar row: 3 warms, 225/5 240/5,6 180/15
Lat pulldown wide: 2 warms, 140/8,8
1 arm db row: 1 warms, 85/10,11
Rom deads: 2 warms, 315/5 315/9,9 275/11
Db leg curl: 1 warm, 45/10,11
12 min cardio

Hey, this looks familiar, lol. Thanks for today, and you can be sure I will be using the lifting tips you showed me from here on out.

Joe · Beyond Nutrition - Co Owner

BRICKHOUSE wrote:

Joe wrote:

3/20
Back and hammy workout:
Banging workout today after a busy day of clients. Made gains on all movements. The only change was doing higher reps on the rom deads. The back was a little tight. But the high reps wiped me out in a great way.
T bar row: 3 warms, 225/5 240/5,6 180/15
Lat pulldown wide: 2 warms, 140/8,8
1 arm db row: 1 warms, 85/10,11
Rom deads: 2 warms, 315/5 315/9,9 275/11
Db leg curl: 1 warm, 45/10,11
12 min cardio

Hey, this looks familiar, lol. Thanks for today, and you can be sure I will be using the lifting tips you showed me from here on out.

Ha ha, well you know I practice what I preach!

Joe · Beyond Nutrition - Co Owner

3/21

Delt and tricep workout:

Great energy for an early workout and gains were made. I again had the All In 1 as part of my breakfast and it was chocolate flavor! I did switch out the dips for tri bar exts, the wrist couldn't handle it.

Side lateral: 3 warms, 45/5 47/5,7
Bar shrug: 2 warms, 275/7,6 225/12
Rear delt raise on bench: 2 warms, 25/10,11
Rope press: 2 warms, 57/8,8 drop set
Bar ext: 1 warm, 55/10 65/10

upper ab work

17 min cardio

The Lioness · The Truth!

awesome that you had the all in one chocolate...sounds like it will be a big hit!
will we be getting samples of this if we request it?
if yes, this is my request please:)

Joe · Beyond Nutrition - Co Owner

The Lioness wrote:

awesome that you had the all in one chocolate...sounds like it will be a big hit!
will we be getting samples of this if we request it?
if yes, this is my request please:)

sample's will be available..... stay tuned.

Joe · Beyond Nutrition - Co Owner

3/22

Quads and calves:

Sinply smoked this workout. The plan was to do 2 sets with 390 and hit doubles.
Well, engery was up and did 390 for 3 and then 400 for 3. The big goal is to do 455 for a single without any wraps or belt. I have also learned, I need alot of warm ups! LOL

Squat: 4 warms, 345/3 375/2 390/3 400/3
Sissy squat: 2 warms, 4 chains/20,18
Squat with chains: tot weight; 225/8 245/8 255/8,10
Leg ext: 2 warms, 85/12
Calf work: 2 warms, 90/16,14,13 2 drops

12 min cardio

treehouse748 · Beyond Nutrition Sponsored Athlete

WOW- that's all I've got to say. Mr Joe is strong....Mr Joe is wise....

So I guess WOW wasnt all I had to say afterall. I am not a girl of few words.

The Lioness · The Truth!

JOE FRANCO RULES!!!

Joe · Beyond Nutrition - Co Owner

Thanks for the kinds words ladies. I am blushing biggrin

3/23

Chest and bicep workout:

Solid training today as I moved forward with the heavier rep scheme. All gains were made. I did change up the bicep order for kix though. Solid pump and smoked it.

Slight in bar press: 4 warms, 215/5 235/3 245/3,3
Flat db press: 2 warms, 100/8,6
In db fly: 1 warm, 55/10 60/9
Cable curl: 2 warms, 70/8 80/6,6
In db curl: 1 warms, 40/8,7 drop set

ab work
17 min cardio

Azbury · Guru

dang joe, just when i think i got you on something you go and do that...400 for 3 after doing 390 for 3. and you weight as much as my post workout meal...incredible!!

Joe · Beyond Nutrition - Co Owner

Ha ha, thats funny Car, but thanks for the compliment.

Doing what I can to improve for next year on the stage.

Joe · Beyond Nutrition - Co Owner

3/24

Back and hammies workout:

Little tired going into the workout. Stayed with the focus lead off exercise and made gains, but the rest of the workout with a nice mix.

T bar rows: 4 warms, 225/5 250/5,5 180/16
Lat pulldown wide: 2 warms, 130/8 135/9,8
1 arm cable high row: 50/10,10,11
Good mornings: 3 warms, 125/10 135/11,10
Glute ham assisted: 4 x

12 min cardio

Joe · Beyond Nutrition - Co Owner

3/25

Delt and triceps:

One of the better shoulder pumps in a while. And I think it was from doing slightly higher reps with the lead of and drop sets with db shrugs. Fast paced training today, and was solid.

Side lateral: 3 warms, 40/8 42/8 45/8
Db shrug: 3 descending sets all to failure
Rear delt raise on bench: 1 warm, 25/10,11,10
Rope pressdown: 2 warms, 60/8,7
Tricep Dips: 1 warms, 3 chains/10 4chains/10,9

upper ab work

17 min cardio

Joe · Beyond Nutrition - Co Owner

Catch up time!

3/26

35 min cardio

3/27

Quads and calves:

After a long day of training clients, I had one of the better squat workouts in a very long time. It was smoked! Besides doing a couple heavies, the two drop sets were killer.

Squat: 5 warms, 345/3 385/2 405/2 425/2 315/8 225/15
Leg ext: 2warms, 85/11,9
Sissy squat: 2 warms, 2 chains/ 15,16
1 leg-leg press: 90/10,12
Calf work: 5 sets of 20 plus reps

12 min cardio

3/28

Chest and biceps:

Great workout early this morning. Didnt do any crazy weights, but felt like a real workout due to a faster tempo and pump. Mixed it up a bit.

Slight in bar press: 3 warms, 195/8 210/6,6 185/10
Flat db press: 85/8,8 75/10,9
In db fly ss with rack push ups: 2 x
1 arm cable curl: 2 warms, 22/12
In db curl: 1 warm, 40/6 45/6,6 drop set

17 min cardio

Joe · Beyond Nutrition - Co Owner

3/29

Back and hammy workout:

Mixed it up a bit and it was a solid workout. Led off with bent over rows and did a couple of more loose forms sets at the end, but still got the pump. Higher rep stiff legs did me in. Overall great energy, and didnt want to stop.

Bent over rows: 4 warms 245/6, 265/5 285/5,5
Lat pulldown palms in: 2 warms, 140/9,8 drop set
Rope pulldown: 2 warms, 115/12,11
Stiff leg deads: 2 warms, 315/5 315/11,10
Glute ham raise assisted: 4 sets

12 min cardio

Joe · Beyond Nutrition - Co Owner

3/30

Delt and tricep workout:

Little slow moving in the workout, but pushed it with the laterals.
A nice finish to the round of training, and will start a new after tomorrows rest/cardio only day. FYI, my back and hammies are fried from yesterday.

Side lateral: 3 warms, 45/5 50/5,5 35/12
Stand Db press: 2 warms 55/6,7,7
FR plate: 45/14,12,12
Rope pressdown: 2 awrms, 60/8,8 drop st
1 arm pressdown ss
with dips: 3 x

upper ab work

17 min cardio

BRICKHOUSE · The Truth!

I see why, If I lifted that kinda weight I would be able to stand up straight.

jenscats5 · The Truth!

Love the 17 mins of cardio!

Joe · Beyond Nutrition - Co Owner

jenscats5 wrote:

Love the 17 mins of cardio!

I knew you would!

Yoster · The Truth!

Those side lats are CRAZY!!

Joe · Beyond Nutrition - Co Owner

Yoster wrote:

Those side lats are CRAZY!!

Thanks my man, the last couple of reps are loose but the negative is slow.

the2ndoak · Beyond Nutrition - Co Owner

yeah wouldnt want you going overboard on that 17 minutes-too much muscle loss. What's next? Bench pressing the new wing of the house?

Joe · Beyond Nutrition - Co Owner

4/1

Quads and calves:

New round and will be switching gears up a bit. I will continue to use this workout, but will bring in front squats for a little while. Still want to do 385 for a single on front squat. Didnt do them today, as I was tight and achy so, I played it safe. Overall workout was solid and still got a great pump and burn.

Goal will still be the same from this time moving forward. Get strong, period.
I may even to a power lifting meet come September. Body weight has been constant at 170-2, but with the warmer weather, I will be dropping a few. Especially if I do powerlift, it will be in the 165's.

Hack Squat: 3 warms 250/6 275/6 295/6 drop set
Bar lunge: 2 warms, 145/6 150/6
Leg press: 2 warms, 405/13,15
Leg ext: 1 warms, 65/14
Calf raise singles: 2 warms, 20/12 30/10,8 drop set

12 min cardio

The Lioness · The Truth!

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

the2ndoak · Beyond Nutrition - Co Owner

I think I was 165 at 19 years old.