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

Azbury · Guru

Joe wrote:

3/10
Back and hammy workout:
Felt great this morning and was ready to hit the back hard. Well, my wife got home with my son who just had his 4 year check up. They were concerned with his lack of growth from last year and some of the signs point to Celiac Disease. Well, that was not the worse of it, since that can be address and he can be ok. The crappy part was taking him to get blood work! So, I did it, but just having him in my lap when they took 5 viles of blood made me sick! He is ok, and just need to wait and see what happens.
Well onto the workout then. Since I was a little drained from the early events I stuck with higher rep deads, but did full pauses on the bottom instead of touching and pulling. These were hard! The workout was good, but not the best.
Pullups: 4 set to failure
Deads: 3 warms, 365/10,6 315/10
Lat pulldown Palms in: 2 warms, 135/9 140/9
Db bent over row: 1 warm, 85/8 drop set
Leg curl: 3 warms, 65/5 70/5 drop set
12 min cardio

wow, so hard to even see you kids struggle with a slight illness. i pray for your family joe. i so hope that everything is okay

treehouse748 · Beyond Nutrition Sponsored Athlete

Poor little guy with all those vials of blood taken! If it is Celiac Disease at least it's so much better these days to change the diet and he still gets good food. Quite a variety of gluten free foods out there.

My son had a tooth pulled a couple weeks ago and Sean took him. Sean was more stressed than Nick! Even the dentist commented that Nick was so good and calm.

Joe · Beyond Nutrition - Co Owner

Wow, thanks guys, means a lot.
Hoping we will get the news if any soon.

I think I had to remind the doc that his parents are not the tallest of people, and that has something to do with his growth! wink

Seriously, we will see.

Thanks again.

jenscats5 · The Truth!

Joe wrote:

Wow, thanks guys, means a lot.
Hoping we will get the news if any soon.

I think I had to remind the doc that his parents are not the tallest of people, and that has something to do with his growth!

Seriously, we will see.

Thanks again.

No beer for little A (in 14+ years)?? Oh the horrors! wink

Joe · Beyond Nutrition - Co Owner

No beer, but wine is fine!

3/11

Delt and tricep workout:

Really solid workout today and the pump was off the chain. This was a result of just doing a few more reps and a couple of changes. Fast tempo, and it was nailed. Looking forward to squatting tomorrow!!!!

Db delt press: 2 warms, 85/6,7,6
Upright cable: 2 warms, 75/11 80/10 85/10
Side up and downs: 1 warm, 20/11,10
Db tri ext: 2 warms, 40/5,6 drop set
Reverse tri press: 2 warms, 60/11,10

Low ab work: 5 sets

17 min cardio

The Lioness · The Truth!

I hope everything is ok with your son Joe!
glad to hear you had a great pump with your workout today:) rock on!!

jenscats5 · The Truth!

Joe wrote:

No beer, but wine is fine!

Oh wait:

http://www.glutenfreepassport.com/eatingout/gfbeer.html

Joe · Beyond Nutrition - Co Owner

Good one Jen!

The kicker with docs is what happened yesterday.
The doc got back Ant's glucose results and it was high. Well, he had just ate and the doc never told us for him to fast for any amount of time.
So, what does the doc want? He needs to get more blood work today just to make sure his blood sugar is normal! What a joke. Doesnt he know he is dealing with a 4 year old.
Sorry, just a vent.

The Lioness · The Truth!

Joe wrote:

Good one Jen!

The kicker with docs is what happened yesterday.
The doc got back Ant's glucose results and it was high. Well, he had just ate and the doc never told us for him to fast for any amount of time.
So, what does the doc want? He needs to get more blood work today just to make sure his blood sugar is normal! What a joke. Doesnt he know he is dealing with a 4 year old.
Sorry, just a vent.

yea, like seriously....hes 4 YEARS OLD! Your son is lucky to have you as his Dad Joe smile hope everything goes well today.

Joe · Beyond Nutrition - Co Owner

Thanks Gina. Mare said he took the blood drawing very good today.
Now its just waiting that stinks.

3/12

Quads and calves workout:

Felt great going in but a little stiff. I was progressing nicely and geared up to do 3 doubles with 380. After the first set, which wasnt to bad, I felt a sharp strain in my upper left thigh. Well, in past I would have gutted it out, but I moved on and finished the workout nicely. I didnt make it worst but I knew the heavy squat would have given me more trouble.

Squat: 4 warms, 315/4 365/2 380/2 then stopped!
Sissy squat: 2 warms, 4chains/15,18
Squat with chains: tot 225/8 235/8 245/8,10
Leg Ext: 1 warms, 70/11 80/12
Calf work: 2 warms, 90/14,13,13 2 drops

12 min cardio

3/13

Rest day, cardio only.
Full boat of clients and then posing class!

winflex · Beyond Nutrition Sponsored Athlete

pulled a hip flexor sounds like : (

Its time you start foam rolling Joe. Before each workout I foam roll the following:

IT Band
Quads
Hip flexors
Lats
Midback
chest/shoulders/bicep

And I roll on the lacrosse ball for my...

calves
glutes/hips
teres major/minor/supraspinatus

Loosens up all the tight spots before the warm up and helps to avoid the pulls and strains for the most part : )

If you have a wooden roller for dough, that works fine too...actually better since its harder than the foam but you have to work up to that gradually.

Azbury · Guru

interesting dwayne. i always tell people that you will never know everything about bodybuilding. so many "secrets" or "tips" or "research". this is just a case of another one for me. do you have a website/book that explains this concept. i love learning about this stuff!

winflex · Beyond Nutrition Sponsored Athlete

sent you a PM...didn't want to hijack Joe's log.

Joe · Beyond Nutrition - Co Owner

winflex wrote:

sent you a PM...didn't want to hijack Joe's log.

Its all good. Dwayne.

Joe · Beyond Nutrition - Co Owner

3/14

Chest and biceps workout:

Solid early morning workout. And pretty much picked up where I left off last rotation. Feels good to hit a new rotation and then try to build upon it.

Slight In Bar press: 4 warms, 215/5 235/3 240/3,3
Flat db press: 1 warm, 95/8,8,8
In db fly: 1 warm, 55/10,10 drop set
In db curl: 2 warms, 50/5 55/4,5
Cable curl: 2 warms, 65/9,9

upper ab work
17 min cardio

Joe · Beyond Nutrition - Co Owner

3/15

Back and hammies workout:

Another solid workout today and great pump. I am deloading with doing romanian deads to give the body a break from full deads. They felt solid and did some good weight.

Side Note: After multi blood test, little Ant is fine!!

T bar row: 3 warms, 225/5 235/5,5
Lat pull under grip: 2 warms, 135/9 140/9
1 arm row: 1 warm, 80/10 85/10
Rom Deads: 2 warms, 315/5 365/5,5 275/10
Db leg curl: 1 warm, 45/9,10

12 min cardio

jenscats5 · The Truth!

Glad to hear Ant is doing well! Great news!!

Joe · Beyond Nutrition - Co Owner

jenscats5 wrote:

Glad to hear Ant is doing well! Great news!!

Yes, thanks Jen. In six months we go back to see how much he grew. Most likely he is just in a different growth curve now.

Yoster · The Truth!

Haven't seen the full thread on Anthony - but glad he is doing well.

BRICKHOUSE · The Truth!

Good to hear that Anthony is well. I use to pass out at the sight of blood when I was in school, then I started watching shows about medical emergercies. Now I'm cured. My parents and brother are shorter than me so, you never know. BTW, has SciVation sent you their new product, Quake 10.0? Just wondering what you thought of it.

Joe · Beyond Nutrition - Co Owner

Thanks guys.

Have not tried quake yet. Looks good. I may have it next month.

3/16

Shoulder and tricep workout:

Great workout today and felt fresh! Over the last couple workouts, I have been using All In 1 for my pre workout meal! If you think about it, its a great pre workout formula coupled with my workouts were right after training a client. So convenience is key! Happy with the weight moved and plan on making gains next time out.

Side lateral: 3 warms, 45/5,5,7
Bar shrug: 2 warm, 265/8 275/5 drop set
Reverse delt raise on bench: 2 warms, 22/10,12
Rope pressdown: 2 warm,s 50/9 55/8
Dips: 1 warm, 2 chains/8,9,9

17 min cardio

3/17

rest day, cardio only for 32 min.

jenscats5 · The Truth!

Joe wrote:

jenscats5 wrote:

Glad to hear Ant is doing well! Great news!!

Yes, thanks Jen. In six months we go back to see how much he grew. Most likely he is just in a different growth curve now.

Start putting growth hormone in his Frosted Flakes now and by then he'll show improvement....LOL wink

The Lioness · The Truth!

I love the odd number cardio sessions....it makes me smile when I read it :)
I've had all in one for a pre-workout meal also and I also put cinnamon in it like YOU!

winflex · Beyond Nutrition Sponsored Athlete

Hey Joe, that's great news about Anthony!
Jen and I were under the impression that Olivia had an egg allergy since she turned 1. She's been having blood tests intermittently and had an allergy test. All of them were inconclusive, so we just avoided all egg and egg recipes around here. Then this weekend we said screw that...(probably not smart). But we figured we were home, the rain was ridiculous and Jen couldn't really walk due to her messed up foot...and we had a couple Epipens and the worst case would be that we had to use it and stop the reaction. We made pancakes and eggs and Olivia wanted some. So we gave a her a little. She loved it!

No reaction! She was fine. So WE called the doctor and said, "you know what, she doesn't have an egg allergy."

I can't believe we didn't think about doing that much sooner. I can't believe they didn't think about doing that much sooner.

So no more blood work for egg allergies here! : )

Joe · Beyond Nutrition - Co Owner

Great to hear Dwayne. Sometimes just being a smart parent is good enough.

3/17

Quads and calves:

Well I was going to rest today, but simply felt great, so decided to train.
The results were smoking and after doing 385 for the double, I banged out a triple. The goal is to nail 2.5 x my weight for a double, and should hit that soon. Plus, I did chain squats three exercises in again, and this really finished the lower body off. These were done with a slighly wider stance.

Squat: 3 warms 295/5 345/3 375/2 385/2,3
Sissy squat: 2 warms, 4 chains/18,18
Squat w/chains: tot weight, 225/8 240/8 250/8,10
Leg ext: 1 warm, 72/11 85/10
calf raises: 2 warms, 95/15,14,12 2 drop sets

12 min cardio

Joe · Beyond Nutrition - Co Owner

3/18

Chest and bicep workout:

Felt great going into the workout, but was a little creeky. LOL. So, for each of the lead off movements, I stayed lighter then what was called for. Its was still a killa, as the pump was on.

Slight in bar press: 3 warms, 185/8 195/8 205/8,8
Flat db press: 1 warms, 95/8 100/7 drop set
In db fly: 1 warms, 57/10,10 drop set
In db curl: 2 warms, 45/8,8,7
1 arm cable curl: 2 warms 22/10,12

17 min cardio

3/19

And this will be a rest day. Cardio at 32 min.

FYI, it's St. Joseph's Day.
Cant wait to have the cake.

The Lioness · The Truth!

lol....happy st. joseph's day Joe!!! enjoy the cake. oh, and what do you mean by "creeky"?

Joe · Beyond Nutrition - Co Owner

The Lioness wrote:

lol....happy st. joseph's day Joe!!! enjoy the cake. oh, and what do you mean by "creeky"?

Thanks Gina, but you know of this Holiday, right?

Creeky = achy joints

The Lioness · The Truth!

Joe wrote:

The Lioness wrote:

lol....happy st. joseph's day Joe!!! enjoy the cake. oh, and what do you mean by "creeky"?

Thanks Gina, but you know of this Holiday, right?

Creeky = achy joints

yes I do.....I went to catholic h.s., but I'm more of a spiritual person now rather than religious. thanks for clarifying "creeky" smile