Joe's 5 day split with a splash of 5-3-1. - Team Franco Bodybuilding Forum: Competition and Fitness Board

Joe · Beyond Nutrition - Co Owner

RE: Joe's 5 day split with a splash of 5-3-1.

Joe · Beyond Nutrition - Co Owner

7/14

Shoulder and bicep workout:

Early morning workout due to a busy day. Hit all the numbers I needed to.
So this finished the first block of 5 3 1 and the next round is the deload. Happy with the way it went and its given me the momentum to increase for the following weeks. I plan on adding 10 pounds to the prescribed block of training.
Gains are a coming....'

Shoulder press: 2 warms, 75/5 85/3 95/1,5
Side lateral: 2 warms, 40/8,9
Seated rear lateral ss
with shrugs: 3x
In db curl: 2 warms, 50/5 55/3 60/1,3
Calble curl: 1 warm, 60/8 65/8,9
Reverse bar curl: 45/12,12

29 min cardio

Joe · Beyond Nutrition - Co Owner

7/15

Quads and abs:

Even though it was a deload workout, it was a killa workout. The deload was just on the squats! And in all honesty, the only time I deload was if I was sick or injured, LOL. Finishing with the fronts felt good and I am eager to bring them up.

Squat: 4 warms, 240/5 255/5 270/5,8
Leg ext: 2 warms, 90/10,11
Walk lunge: 1 warm, 65/6 70/6
Front squat: 2 warms, 175/8 185/8
Ab work: 4 sets

15 min cardio

Joe · Beyond Nutrition - Co Owner

7/16

Back and calves workout:

Another banging workout. In a nice rhythm only after a few days of the back feeling better. Made gains on all movements and a PB on the db bench rows. This nice thing about the db bench rows is no cheating or lose form.

Pull ups: 5 set to failure
Db bench row: 2 warms, 90/8.7 drop set
Lat pulldown under: 1 warm 120/10 130/9,9
T bar row: 1 warm, 135/12 145/12 155/11
Calf work: 6 sets

20 min cardio

7/17
Complete rest day!

Joe · Beyond Nutrition - Co Owner

7/18

Chest and triceps workout:

A good early morning workout. Its was the deload training but I did take it out after the prescribe sets. Great pump and feeling tighter as I starting to drop fat.
The new diet is in place!

Flat press: 3 warms 155/5 170/5 185/5,12
Chest dips: 1 warms, 45/7,6 drop set
In db press: 2 warms, 85/8,7 drop set
Tricep press: 2 warms, 75/8,9 drop set
Db db kb: 20/12,12,11
1 arm pressdown: 17/12,11,11

20 min cardio

Joe · Beyond Nutrition - Co Owner

7/19

Dead and hammy workout:

Another hot one here! It was deload deads, so pretty much an easier deadlift scheme. For the all out set, I did hold back a tad as I didnt want to hurt the lower back.
The rest of the workout were all gains from last time. A new favorite of mine are doing the reverse lunges. These wear you down fast!!

Deads: 3 warms, 240/5 260/5 280/5,10
Leg curl: 2 warms, 60/8,6 drop set
Reverse lunges: 2 warms, 120/6 140/8
Stiff leg db: 2 warms, 95/10,14
Ab/adductor work: 4 sets
Calf work: 4 sets

15 min cardio

Joe · Beyond Nutrition - Co Owner

7/21

Quads and abs:

Ready to step it up and started the second wave. Little challenging as I am better doing triples, but nailed it. In addition, adding some more work to the quads to increase the intensity. The second and third movements will be supersets. I was toast when finished.

Squat: 4 warms, 260/5 300/5 340/5,5
Hack squat: 90 135 180 225
ss with Leg Ext: 60 60 60 50
Squat wider stance: 1 warm, 185/10,11
Sissy squat: 30,25

ab work: 4 sets

15 min cardio

Joe · Beyond Nutrition - Co Owner

7/22

Back and calves workout:

Really good mix up to the new round. Pump and burn were solid and felt strong. Doing the two similar rows were challenging, but I know its what needed. Gonna use the chains for variety.

Lat pulldown palms in: 3 warms, 160/6 170/6,7
Db bent over row: 2 warms, 85/8,7 drop set
Close pulldown: 1 warm, 120/10,11,10
Bent over row w/chains: 175/10,12,13,11
Donkey calf raise: 2 warms, 90/15,14,12 2 drop sets

20 min cardio

Joe · Beyond Nutrition - Co Owner

7/23

Chest and triceps workout:

First round of the second wave. Nailed the numbers, a tad challenging, but it was cool. The rest of the workout was off the hook, and moved fast. Energy increased as I moved on. Starting to feel the metabolism kick up a notch.

Flat bench: 3 warms, 175/5 205/5 230/5,5
Slight in db press: 2 warms, 90/8,7 drop set
In fly ss
with push ups: 3 x
Rope pressdown: 2 warms, 50/8,6 drop set
Dips: 3 sets to failure
Rev pressdown: 35/14 40/12

20 min cardio

Joe · Beyond Nutrition - Co Owner

7/26

Deads and hammies workout:

Killed it today and the grip is coming back for the deads. No wraps, straps or belt!
Just me and the bar.
Nice combo of movements and as I type this feeling the after effect of the workout.
New diet is doing its thing. Nice slow reduction of body fat is on.

Deadlifts: 4 warms, 265/5 305/5 345/5,8
Glute ham raise: 4 sets assisted
Db split squat: 1 warms, 55/8 60/9 drop set
Good mornings: 2 warms, 105/12,12
Ab/Adducters ss
with calves: 4 sets

15 min cardio

Joe · Beyond Nutrition - Co Owner

7/27

Shoulders and biceps workout:

Nice workout today and the temp was good. With each passing workout, the pump and tightness has been increasing. Gain were made and weights will be increased next round. BTW, my hams and glutes are fried from yesterday. Looking forward to pushing through and squating tomorrow.

Db delt press: 2 warms, 70/5 80/5 90/5,6
Barbell shrug: no wraps, 2 warms, 255/8,9,8
Front raise w/place ss
with Side lateral: 3 sets
Barbell curl: 2 warms, 115/5 125/5 130/5
Alt db curl: 1 warms, 45/7,7 drop set
Con curl: 30/9 25/15

20 min cardio

arnold23 · Vertern Member

Nice work man, those are some crazy numbers on the curls!
What are your macros currently at?

Joe · Beyond Nutrition - Co Owner

arnold23 wrote:

Nice work man, those are some crazy numbers on the curls!
What are your macros currently at?

Thanks Sergio.

Well, over the last few weeks, I have been at least 80 percent on a clean diet.

Pro: 215 -225
Carbs: 115 to 125
Fats: 65 to 70

And allowing a couple of free meals over the weekend.

In all seriousness, the plan is to drop 10 pounds or so as long as the strength is not effected.
Come next year when I competed, I want to be closer in comp weight.

Joe · Beyond Nutrition - Co Owner

7/28

Quads and abs:

Nailed this workout and really pushed hard. Also digging doing two squat movements in the workout. This my sound strange but finishing these types of workouts gets me excited to step on stage sooner then later. Did the triples today.

Squat: 4 warms, 280/3 320/3 360/3,4
Hack squat ss: 135 180 225 250
with Leg ext: 60 4 x
Squat with chains: 175/10 195/10 215/10,11
Sissy squat: 2 sets to failure

Ab work: 5 sets
15 min cardio

Joe · Beyond Nutrition - Co Owner

7/29

Back and calves:

Fast moving workout with all gains from last round. Just like doing two types of squats in the same workout, I dig doing two different rows.

Lat pulldown palms in: 3 warms, 165/6 175/6,6
Db bent over row: 2 warms, 85/8,7 drop set
Close grip pulldown: 1 warms, 120/10 125/10,9
Bent over row bar with chains: 175/10 185/10,11,10
Donkey calf raises: 2 warms, 90/15 135/13,11 drop set

20 min cardio

Joe · Beyond Nutrition - Co Owner

7/30

Chest and triceps workout:

Nice workout this morning, was a tad tired, but got it done. Still had increases across the board and flowing the 531 nicely.

Flat press: 3 warms, 185/5 215/3 240/3,5
Slight in db press: 2 warms, 90/8,8 drop set
In db fly ss
with push ups: 2x
Rope pressdown: 2 warms, 50/8,8 drop set
Tricep dips: 3 sets to fail
Rev bar pressdown: 40/12,12

20 min cardio

7/31
complete rest day

Joe · Beyond Nutrition - Co Owner

8/1

Deads and hammy workout

Was an early morning workout and eager to go.
The deads scheme called for triple up to 365. Feeling pretty good, I did a few more reps and got a good 6. The odd thing was that my grip gave out way to soon. About 6 months back I did this weight no straps for 14 reps, LOL. Sure, I had a long break from deads but the hands couldnt hand? Hope this changes. So for the second set I did wrap the hands, and got an easy 10 reps!

Deads: 4 warms, 285/3 325/3 365/6, 10(straps)
Glute ham assited: 4 sets
Db split squat: 2 warms, 65/10,8
Good mornings: 2 warms, 115/10,12
In/out thigh: 4 sets
ss with Calves

Started the new All In 1 - Nutrient Timing
Check out Beyond Nutrition's facebook page!

Joe · Beyond Nutrition - Co Owner

8/2

Shoulder and bicep workout:

Racked up the gains today and felt great, period!

Db press: 2 warms, 75/3 85/3 95/3,5
Bar shrug: 2 warms, 255/8 275/7,8
Side lateral ss
with Front raises: 3 x
Barbell curl: 2 warms, 115/5 125/5 135/5
Stand db curl ss: 35 40 45
with con curl: 25 25 20

20 min cardio

Joe · Beyond Nutrition - Co Owner

8/3

Quads and abs workout:

It was single out time and what was prescribe is still under my best. With that said, I totally wrecked it. Fantastic workout and it was very humid in my gym.
Nailed the 380 for the single and then banged out a comfortable triple. I like how the program is giving me momentum and this is while doing a slow cut.

Squat: 4 warms, 300/5 340/3 380/1,3
Leg ext ss: 60 70 75 75
with Leg press: 180 225 270 315
Squat w/chains, tot weight: 175/8 205/8 225/8,10
Sissy squat 1 set to failure

Ab work: 4 sets
15 min cardio

Joe · Beyond Nutrition - Co Owner

8/4

Back and calf workout:

Made gains and a couple of switches. Same movements just change the order a bit.
Pump was on as it was a faster paced workout. I am already down a pound and it doesnt feel like I am restricting calories. Sure this is not contest prep, but I am on to something.

Lat pulldown palm in: 3 wawrms, 165/6 177/6,6
Bent over row: 2 warms, 215/5 235/5 245/6 drop set
Close pulldown: 1 warm, 120/11,10
Db bent over row: 65/9,8 55/12,11
Seated calf work: 2 warms, 90/15,14,12 2 drop sets

20 min cardio

Joe · Beyond Nutrition - Co Owner

8/5

Chest and triceps workout:

Single out time for the chest workout. Somewhat challenging but handled it well.
The wrist has started to act up, getting old! As I come close to finishing up this wave of 521, really looking forward to see how it will work in uncharted waters as far as weights.

Flat bench: 4 warms, 205/5 230/3 255/1,3
Slight in db press: 2 warms, 92/8,7 drop set
IN db fly: 1 warm, 55/11,11
Rope pressdown: 2 warms, 55/9,7 drop set
Overhead cable ext: 2 warms, 50/12,11
1 arm db ext: 20/10 15/12

20 min cardio

winflex · Beyond Nutrition Sponsored Athlete

Don't get mad at me! smile

I know you don't like to wear support...BUT a good wrist wrap goes a long way to prevent undue stress on the wrist while pressing or bench pressing.

I think a good wrist wrap is a like a lifting belt by providing support when you are either pushing it on the reps or pushing it on the weight so that when you are on the brink, you don't go over the edge.

Keep in mind that our wrist has not evolved to support highly compressive forces. Its a hanging joint and normally not under compression like the ankle. Sure we can adapt but the same injuries get old and sometimes its better to "help" the injury out so that it can adapt past a certain state...know what I mean?

I will be looking forward to the "uncharted waters"!

Joe · Beyond Nutrition - Co Owner

winflex wrote:

Don't get mad at me!

I know you don't like to wear support...BUT a good wrist wrap goes a long way to prevent undue stress on the wrist while pressing or bench pressing.

I think a good wrist wrap is a like a lifting belt by providing support when you are either pushing it on the reps or pushing it on the weight so that when you are on the brink, you don't go over the edge.

Keep in mind that our wrist has not evolved to support highly compressive forces. Its a hanging joint and normally not under compression like the ankle. Sure we can adapt but the same injuries get old and sometimes its better to "help" the injury out so that it can adapt past a certain state...know what I mean?

I will be looking forward to the "uncharted waters"!

Ha ha, not mad. I did wear one for the flat bench presses wink

Joe · Beyond Nutrition - Co Owner

8/6

Deads and hamstrings:

Sinlge out for the deads workout. I am thinking to make a bigger then 10 pound increase for the next wave to challenge myself. The 385 was pretty easy, and then I went balls out on the second set. Did the 385 for 9 reps, a PR for me. Again, no straps. Rest of the workout was solid.

Deads: 4 warms, 315/5 355/3 385/1,9
Glute ham assisted: 4 sets
Good Mornings: 2 warms, 125/10 135/10
Db leg curl: 40/11 45/9 40/10
In/Out thigh work: 4 sets
ss with calve and abs

15 min cardio

winflex · Beyond Nutrition Sponsored Athlete

good, glad you aren't mad at me!
Great pull PR there!

Joe · Beyond Nutrition - Co Owner

8/8

Delts and biceps:

Single out for the db press press. Felt good this morning, and actually it another PR doing 100 for 4 reps after the single. Rest of the workout was faster tempo. For kicks did some heavy curls!!! Great pump.

Db press: 3 warms, 80/5 90/3 100/1,3
Bar shrug: 1 warms, 225/12,11,11 drop set
Side lateral ss: 30 35 40
with Front raise: 45 x 3
Barbell curl: 2 warms, 115/5 135/3 145/3 95/12
Con curl: 30/10 35/9 30/10
Db curl: 35/9 into double drops

20 min cardio

Joe · Beyond Nutrition - Co Owner

8/9

Quads and abs

Deload for the program but I still wrecked them quads. After doing the 280 for 5 (as prescribed) I banged out 12 solid reps. Thereafter, the gains were made and really pushed it. For kicks I threw in front squats with chains.

Squat: 4 warms, 240/5 260/5 280/5,12
Leg Press ss: 225/8 315/8 360/12,13
with Leg ext: 65/8,8,8 50/12
Front squat w/chains: 175/6 185/6 195/6,8
Sissy squat: 2x
Ab work: 5 sets

15 min cardio

Joe · Beyond Nutrition - Co Owner

8/10

Back and calves:

As the deload week continues I went with a little higher rep scheme for todays workout. But still pushed it on the rows. Energy was high as I actually did more volume.

Lat pulldown pip: 3 warms, 170/8,7 drop set
Bent over row: 2 warms 225/5 245/5,6 drop set
Close pulldown ss: 110 x 3
with pullover: 65 x 3
Db bent over row: 55/12,12
Calf work: 2 warms, seated raise 3 x singles, 2 drops

20 min cardio

8/11

Chest and triceps.

Nice workout today as I stuck with the 531 deload bench. Banged out 12 solid reps after the called 5. The second movement I nailed with a pr of some sort doing 95 for 2 sets of 8. Mixed up the triceps work as I will short on time.

Flat bench: 3 warms, 160/5 175/5 190/5,12
Slight incline db press: 1 warms, 95/8,8 drop set
In db fly: 50/10 55/10,9
Rack pu's: 2 x
Overhead cable tri ext: 2 warms 60/8 55/9 drop set
Rope pressdown: 4 drop sets

20 Min cardio

BRICKHOUSE · The Truth!

Took some time (finally) to read your posts. Great numbers on your workouts and glad to hear the back is feeling better. You have some interesting workouts, such as reverse lunges, did you make them up yourself? I like the name you picked for your new product, Nutrient Timing. Looking forward to trying it out. Would you keep us informed if you plan on doing a power lifting meet, like to check it out if the schedule allows? Keep up the great work, look forward to seeing you on stage again next year.

Joe · Beyond Nutrition - Co Owner

BRICKHOUSE wrote:

Took some time (finally) to read your posts. Great numbers on your workouts and glad to hear the back is feeling better. You have some interesting workouts, such as reverse lunges, did you make them up yourself? I like the name you picked for your new product, Nutrient Timing. Looking forward to trying it out. Would you keep us informed if you plan on doing a power lifting meet, like to check it out if the schedule allows? Keep up the great work, look forward to seeing you on stage again next year.

Thanks Michelle. Reverse lunges are just stepping backwards. Hit the hams nicely.

Nutrient timing is the name principle of the diet we promote when using All In 1. More or less what your doing.
THe next product will be a pre workout powder and then a simpliefied but very effective amino product.
Names are not yet decided though.

Since the back is better, I will continue with the 531. And if my numbers go up, I will do a PL for fun. If not, no biggie. And yes, I will hit the stage next year fo sho!!!