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

Leg workout:

Solid workout today and nailed the reps. As usual ATG squats with a slow and controlled rep. Felt good to mix up the secondary movements and doing the assisted glute ham raises. I will be sore tomorrow!

Squat: 4 warms, 295/4 305/4,4,5
Glute Ham assist: 4 x
Split squat: 2 warms, 55/8 60/9
Calf work: 5 sets

low ab work: 4 sets
10 min cardio cooldown

Tomorrow I will do 30 min cardio and that's it!

winflex · Beyond Nutrition Sponsored Athlete

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=391&pid=3243

Get one wink

! They have one at my gym and it is amazing for GHR's. Worth the investment.

Joe · Beyond Nutrition - Co Owner

winflex wrote:

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=391&pid=3243

Get one! They have one at my gym and it is amazing for GHR's. Worth the investment.

I like it, but not too many of my clients could use it!!

Chest and shoulder workout:

Nothing to exciting, just nailed the reps and felt great.

Flat bench: 3 warms, 185/8 190/8,8,8
Slight in db press: 1 warm, 80/8,8,8
Seated side lateral: 2 warms, 35/9,9
Stand db press: 2 warms, 45/10,11

upper abs 100 reps

10 min cooldown.

Joe · Beyond Nutrition - Co Owner

Deadlift focus workout.

And the hits keep coming. I can really see breaking my PR on deads sooner or later. I would love to hit 455 for a triple before the prep kicks in again.

Squat: 2 warm, 225/8 245/8,8,8
Deads: 2 warms, 365/5 385/3,3
Pull ups: 4 sets, drop set
Db shrug: 1 warm, 100/8,9,9

ab work
10 min cardio cooldown

Joe · Beyond Nutrition - Co Owner

Arm workout:

New routine, and it was a great start. Pretty much went to failure on all working sets.

Incline db curl: 2 warms, 45/6 50/5,6
Tri dips: 2 warms, 45/6 55/5,5
Cable curl: 2 warms, 65/8 70/9
Rope pressdown: 2 warms, 50/8,8

10 min cardio cooldown.

Happy with this weeks of training. 5 more weeks and until I do a mini test of 1 rep max's. Then onto a 4 day split bb routine.

Joe · Beyond Nutrition - Co Owner

Chest and back workout:

Another step closer with gains across the board. Happy with the progress, but I need to thank "food" also. Pump was on. For the next weeks heavy I will only make a 5 pound increase. Starting to feel it a bit in the shoudlers.

Flat bench: 3 warms, 205/6 235/4,4,5
Flat db fly: 2 warms, 60/8,9
Lat pulldown palm in grip: 3 warms, 155/8,8,7
Bent over row: 2 wamrs, 195/8 205/8

upper ab work
10 min cardio cooldown.

Note: I did 30 min cardio on Sunday!

winflex · Beyond Nutrition Sponsored Athlete

Joe wrote:

Arm workout:
New routine, and it was a great start. Pretty much went to failure on all working sets.
Incline db curl: 2 warms, 45/6 50/5,6
Tri dips: 2 warms, 45/6 55/5,5
Cable curl: 2 warms, 65/8 70/9
Rope pressdown: 2 warms, 50/8,8
10 min cardio cooldown.
Happy with this weeks of training. 5 more weeks and until I do a mini test of 1 rep max's. Then onto a 4 day split bb routine.

Hey Joe, I'm testing out this weekend on Saturday (if everything goes as planned). Looking forward to your test.

Joe · Beyond Nutrition - Co Owner

Awesome! So are you resting this week?

I still have a month plus to go and I realize this will just be the first round of seeing where I am at. The goal will be to break these numbers with a bb split.

winflex · Beyond Nutrition Sponsored Athlete

Yeah its an easy training week with just some doubles and triples at a lower percentage...active rest I guess.

After this test, and a week of rest/active rest, I'm going to a different approach...similar to what I've been doing with my overhead presses using the microloading.

Joe · Beyond Nutrition - Co Owner

Legs workout:

Did what needed to be done.

Squat: 3 warm, 275/5 315/4,4,4
Assisted Glute/Ham: 4 sets
Split db squat: 2 warm, 60/8 65/8
calf work: 5 sets

Low abs

10 min cardio cooldown

Joe · Beyond Nutrition - Co Owner

Chest and shoulder workout:

Reversed the first to movements, just because the shoulders have been stiff.
All in all, gains were made and felt good. Pump was on.

Flat db press: 3 warms, 85/8 90/8,8,8
Slight in bar: 2 warms, 165/8,9
Seated side lateral: 2 warms, 35/8 37/10
Stand db press: 2 warms, 50/8,7

upper ab work: 4 sets

10 min cooldown.

Joe · Beyond Nutrition - Co Owner

Dead lift focus:

In the da zone today and pushed it a bit. Still had some left as I am pacing myself.
The goal will be to pull 475 at some point. May not be at the end of this routine, but it will be done in 2010 for sure.

Squat: 3 warms, 250/8,8,8
Deads: 2 warms, 365/5 395/3 405/3,3
Pullups: 4 sets to fail, drop set
Db shrug: 2 warms, 102/9,9

10 min cooddown

Joe · Beyond Nutrition - Co Owner

Today: 30 min morning cardio

Sat the 21st:

Arm workout:

Felt strong and matching highs on the two lead off movements. Just doing the lighter volume arm workout 1 x per is doing the trick.

In db curl: 2 warm, 45/6 50/6 55/4
Tri dips: 2 warms, 45/6 60/6,7
Cable curl: 2 warms, 70/8,9
Rope pressdown: 2 warm, 55/8,8

ab work

10 min cooldown

Joe · Beyond Nutrition - Co Owner

Chest and back:

Last round of doing the 3 by 4's and steamed rolled right through it.
I am thinking in a month to single out at 285, and then in few months to 305.
Energy was high, and can say I am looking forward to more volume next month.

Flat bench: 3 warms, 185/8 215/6 240/4 245/4,4
Flat fly: 2 warms, 60/9 65/8
Lat pulldown palm in: 3 warms, 160/7 170/7,7
Bent over row: 2 warms, 205/8 215/7

upper ab work

10 min cardio cooldown

Joe · Beyond Nutrition - Co Owner

Tuesday the 24th.

Leg day workout

Solid workout and hit the reps. I even added a double in there for kicks and handled the weight. I used 65's db for the split squat and this was a first!
The goal for the end of this will be to do 385 for a single, maybe double?

Squat: 3 warms, 275/5 315/4 325/4,4 345/2
Glute ham raise: 4 x
Split db sguat: 2 warms, 65/8,8
Calf work: 5 x

10 min cardio cooldown.

Azbury · Guru

when you say split db squat, is this with a wide "sumo" stance, toes angled out slightly, holding db w/ both hands between your legs, arms locked?

Joe · Beyond Nutrition - Co Owner

Azbury wrote:

when you say split db squat, is this with a wide "sumo" stance, toes angled out slightly, holding db w/ both hands between your legs, arms locked?

no, its having one leg out in front of the other as if doing a step lunge.

some may call it bulgarian split squat and a lot of people use the smith machne.

What you describe is a sumo db squat, LOL

Azbury · Guru

the sumo i have done with BB also. but the exercise you are describing i have not done, sounds like. video it next time you do it..would like to add that to my routine :)

Joe · Beyond Nutrition - Co Owner

Azbury wrote:

the sumo i have done with BB also. but the exercise you are describing i have not done, sounds like. video it next time you do it..would like to add that to my routine :)

http://www.youtube.com/watch?v=nyg1cVYByIo&feature=fvst

but I was holding 65's in each hand. wink

Azbury · Guru

okay, stationary lunge is what i've refered to them before. i also like doing those with the back leg up on a bench...freakin killer burn baby!

good stuff joe

Joe · Beyond Nutrition - Co Owner

Chest and shoulder workout:

Stuck with db's again, as its just easier on the my joints. Next week starts the doubles's and I am excited to see what I can do. My nice gains today as strength continues to improve.

Looking forward to tomorrow's workout and pull some weight.

Flat db press: 3 warms, 95/8 100/8,8,8
In bar press: 2 warm,s 165/8 175/8
Seated side lateral: 2 warms, 37/8,9
Stand db press: 2 warms, 50/8,7

upper ab work

10 min cardio

I did 30 min cardio on bird morning!

Joe · Beyond Nutrition - Co Owner

Sat the 28th

Dead lift focus workout:
Happy with the results. This coming week and the next two, will be doing doubles, and then have a single out day to see where I am at. I know I will not be breaking any PR's but the goal was to get the strength back before I do the 4 day bb routine.

Squat: 3 warms, 255/8,8,8
Deads: 2 warms, 365/5 405/3 415/3,3
Pullups: 4 sets to failure, 1 drop set
Db shrug: 2 warms, 105/11,10

10 min cooldown

Today I did 30 min cardio.

Joe · Beyond Nutrition - Co Owner

Chest and back workout:

Did some doubles today and it went well. Energy was high, and looking to do more next week.

Flat bench: 3 warms, 185/8 225/4 245/2 255/2 260/2
Chest dips: 2 warms, 3 chains/8,8
Rope pulldown: 3 warms 135/6,6,7
Lat pulldown behind head: 2 warms, 110/8,9

10 min cardio cooldown

Joe · Beyond Nutrition - Co Owner

Squat focus workout:

And the hits keep coming. On to the doubles and made the gains.
Looking forward to moving more weight next week.

Squat: 3 warms, 275/6 315/4 345/2 355/2,2
Leg curl: 2 warms, 60/8 62/6
Walk db lunge: 1 warm, 60, 65, 70
Calf work: 5 set

Ab work
10 min cardio cooldown

winflex · Beyond Nutrition Sponsored Athlete

Yeah buddy!

Yoster · The Truth!

Nice!!

Joe · Beyond Nutrition - Co Owner

Thanks fellas!

Chest and delt workout:

Made gains from last week and did a couple new movements.
First time in ages did some push presses. Wow, there were tough after doing chest.

Looking forward to tomorrows heavy dead day!

Flat db press: 3 warms, 95/8 102/8,8,8
In db fly: 2 warms, 60/8,9
Push press: 2 warm,s 135/7,7
Rear delt raise: 2 warm,s 25/10,10

ab work
10 min cooldown.

Joe · Beyond Nutrition - Co Owner

Dead lift focus.

Banged it right out of the park. High energy through out the workout and the deads felt great. This time around, I didn't goes as heavy with the squats, but to get a good warm up and pump.

Squat: 2 warms, 225/8,10,10
Deads: 2 warms, 365/5 405/2 425/2 435/2
Db bench row: 2 warms, 75/9,9
Trap bar shrugs: 4 sets with 185 to fail

low ab work
10 min cardio cooldown.

Azbury · Guru

nice on the deads...doing those off the floor or rack?