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

11/12

Quads and abs workout:

Beginning of deload and good timing. Just feeling a little tight and sore from this weeks training. Did what was called for and stuck with a higher rep scheme for the workout. Felt really good and the pump was great.

Squat: 3 warms, 275/5 295/5 305/5,9
Leg ext: 1 warm, 75/15,15
Leg Press: 1 warm, 225/20,20
Front squat: 1 warm, 185/5,8
ab work: 4 ss

15 min cardio

Joe · Beyond Nutrition - Co Owner

11/13

Back and calves workout:

Really solid workout today. Used a slightly higher rep scheme but also through some burn out sets. Just one of those workouts that I felt like the energizer bunny. High Energy!!

Bent over row: 4 warms, 225/5,7,8 drop set
Lat pulldown: 2 warms, 125/8 135/8 drop set
T bar row: 2 warms, 180/9,10 drop set
Rope pulldown ss
with Pullovers: 3 x
Seated calf work: 2 warms, 4 working sets.

25 min

Yoster · The Truth!

Them some big numbers Joe!

Joe · Beyond Nutrition - Co Owner

11/14

Rest day, cardio only of 30 min,
Went to a Pro Football game.

11/15

Chest and Triceps:

Deload workout for the chest but still made gain on other movements. Felt great and I mixed things up a bit. Eager to start the new wave of 531. Couple more workouts!

Flat db press: 3 warms, 80/5 85/5,13
In db press: 1 warms, 85/9,8,8 drop set
Flat bar w/chains: 155/10,10,9 drop set
Bar ext: 2 warm, 70/8,6 drop set
Close pressdown: 50/9,8 drop set
1 arm rope pressdown: 15/9 10/15

25 min cardio

Joe · Beyond Nutrition - Co Owner

11/16

Dead and hammie workout:

Nice deload workout and didn't go crazy with high reps. Did what was called for but used "stops" on the touch for each rep. This give me a little more energy and was able to do more work on the leg curl. I also through is stiff leg deads with the trap bar for kicks. I am sore today as I type this. Solid workout.

Dead lifts: 4 warms, 300/5 320/5,5
Leg curl: 2 warms, 60/8,8 drop set
Stiff legs w/trap bar: 2 warms, 235/10 255/12
Outer thigh: 5 sets
Ab work: 4 sets

15 min cardio

11/17

Shoulder and bicep workout:

Last deload before the new wave. Another solid pump and workout. Faster tempo.
Mixed it up a bit with doing up and down for side lateral and changed the bicep workout order.

Shoulder press: 2 warms, 115/5 135/5,7
Upright row cable: 2 warms, 75/8 80/10,11
Side lateral up and downs: 3 x
1 arm cable curl: 2 warms, 32/10,8
Bar curl: 1 warm, 85/9,9
Hammer db curl: 40/8 30/11

25 min cardio

Joe · Beyond Nutrition - Co Owner

11/18

Quads and ab work:

New wave and new energy. Felt great bringing back front squats. Really excited to breaking my PR of 365 and with a lighter bw. All in all solid workout and numbers up.

Front squat: 4 warms, 255/5 270/5,5
Walk lunges db: 2 warms, 75/6 80/6
Leg ext ss
with ss squat: 3 x
Squat: 165/10, 13
Low ab work: 4 sets

15 min cardio

Joe · Beyond Nutrition - Co Owner

11/19

Back and calves workout;

Solid training today but it was slowed down a tad since I am really sore from yesterdays quad thrashing. Nice starting numbers and looking forward to increasing them over the next few workouts.

Pullups: 5 sets
T bar rows: 3 warms, 185/8 195/8
Underhand pulldown: 2 warms, 125/9,9
Db bench row ss 65/10 70/9 72/9
with high pulldown: 35/10,10,10
Stand calf raise: 2 warms, 90/13,12,12 drop set

25 min cardio

Joe · Beyond Nutrition - Co Owner

11/20

Chest and tricep workout:

Solid start to the flat db wave. Entire workout was on and felt great.

Flat db press: 3 warms 90/5 100/5 105/5,5
Chest dips w./chains: 2 warms, 3c/8m8 drop set
In db fly ss: 45 50 55
with push ups: 3x
Db ext: 2 warms, 32/5,5
Tricep pressdown: 1 warm, 60/9 65/8 drop set
1 arm pressdown: 15/10 12/12

25 min cardio

Joe · Beyond Nutrition - Co Owner

11/21

Deads and hammies workout:

Fantastic start to this round for an early morning workout. First, did what was called for on the 531, and even better, broke some numbers from almost 2 months back. Hoping this hammy work pays off!!

Deads: 5 warms, 350/5 375/5 400/5
Db leg curl: 2 warms, 55/8,9 drop set
Reverse bar lunge: 2 warms, 135/6 155/8
Stiff leg db's: 1 warms, 85/10 95/13
Out thigh ss abs: 5 x

15 min cardio

Joe · Beyond Nutrition - Co Owner

11/22

Shoulder and bicep workout;

Today was a challenge for the first round of the 531 for the standing press. Most of the workout was solid but little tired. I think staying up late is a no no, and the body cant handle it and do intense training. All in all productive and will build off of this.

Stand shoulder press: 3 warms, 145/5 155/5 165/4 drop set
Seated side lateral 2 warms, 35/8 40/9 drop st
Rear delt raise ss
with db shrugs: 3x
In db curl: 2 warms, 50/5 55/4 drop set
Cable curl: 1 warm, 60/8,8
1 arm preacher curl: 30/10 25/12

25 miin cardio

11/23

Cardio only 30 min
Going to my son's Thanksgiving lunch at preschool.

Joe · Beyond Nutrition - Co Owner

11/24

Quad with extra workout:

Well rested and nailed this workout. All increases and felt more comfortable with the front squats this round. Actually did a PR with the walking db lunges. Legs were swollen.

Front squat: 4 warms 235/5 270/3 285/3,4
Walk db lunge: 2 warms, 80/6 85/6
Leg ext ss: 70 80 80
with Sissy squats: 3 x 15
Squat: 165/10 13
Calf work ss with ab work: 5 c

20 min cardio

11/25

Well train early on Thanksgiving. Most likely do faster tempo to bang out the back and some rows, and cardio.

Joe · Beyond Nutrition - Co Owner

11/26

Chest and triceps.

Made some nice increases from last workout, and was well energized.
Did what was called for on the 531. Bumping the cardio up 5 min on the day I do 25 min to 30 min. The slow fat loss is moving along well, and strength has not been effected.

Flat db press: 3 warms, 95/3 105/3 110/3,4
Chest dips: 2 warms, 3 chains/8,9 drop set
In db fly s: 50 55 55
with pu's: 3 x
Tricep db ext: 2 warms, 325/7,6
Tricep press: 1 warm, 60/10 65/9 drop st
1 arm stirrup: 15/11 12/13

30 min cardio

Joe · Beyond Nutrition - Co Owner

11/27

Deads and hammies:

Fantastic workout and lots of energy. Went in thinking just to do what was called for on the 531 for deads. Instead I finished with 5 more pounds and 2 more reps to nail 425 for 5. And hitting a best on reverse lunges also was cool.

Deads: 5 warms, 365/3 395/3 425/5
Db leg curl: 2 warms, 55/9 57/8 drop set
Reverse bar lunge: 2 warms, 140/6 160/8
Db stiff leg: 1 warm, 90/10 100/13
In/out thigh ss
with abs: 5 sets

15 min cardio

video of deads
http://www.youtube.com/watch?v=ipdlBhjCEQI

11/28

Delt and bicep workout:

Solid training this morning, and made gains. My neck was stiff going into the workout. From awkward sleeping, and then strained it a tad doing presses. Moved through the workout fine. Just tight now.

Standing press: 3 warms, 155/3 165/3 175/3 drop set
Seated side lateral: 2 warms, 40/8,9 drop set
Rear delt raise ss
with Db shrug: 3 x
Incline db curl: 2 warms, 50/5 55/5,4
Cable curl: 1 warms, 60/8 65/8
Preacher Curl: 30/10 25/13

30 min cardio

11/29
Rest day from weights, but will do 30 min cardio.

Joe · Beyond Nutrition - Co Owner

11/30

Quads and abs:

Nice start to the singles week of the 531. 300 was called for on the front squat but I pushed it a little. I first did 305 and then 315 for a single. Wasn't too bad and looking forward to bring this up as it was the first round of fronts squats in over 4 months!! The rest of the workout was solid with gains from the previous round.

Front squat: 4 warms, 245/5 275/3 305/1 315/1
Walk db lunge: 2 warms, 85/6,6
Leg ext ss: 70 80 82
with Sissy squats: 15,15,17
Wide squat: 165/10,15
Low ab work: 5 set

15 min cardio.

Yoster · The Truth!

NICE

Joe · Beyond Nutrition - Co Owner

Yoster wrote:

NICE

On like DONKEY KONG.

12/1

Back and calves workout:

Just rowing today and made gains from last workout. The pullups were tough only because my left forearm is acting up. But I was able to get more totals reps still.
Faster tempo workout and the pump/burn was on!

Pullups: 5 sets to failure
T bar row: 3 warms, 205/8 215/8
Lat pulldown underhand: 2 warms, 135/9,9
Db bench row ss: 65 75 80
Str arm pulldown: 35 40 40
Calf work: 2 warms, 90/15,13,12 2 drop sets

30 min cardio.

Joe · Beyond Nutrition - Co Owner

12/2

Chest and triceps workout:

Single out day for the db press. Not my strongest of lifts but was happy to do what was called for and more. I plan on only adding 5 pounds to the next wave. The rest of the workout was solid and made gains. The most improved were the chest dips with chains. THat was a PR at two sets of 8 with 4 chains.

Flat db press: 3 warms 90/5 105/3 115/3,3
Chest dips: 2 warms, 4chains/8,8 drop set
In db fly: 1 warms, 55/9 60/9,9
2 burn out sets of push ups.
Lying db ext: 2 warms, 32/7,7
Tricep pressdown: 1 warms, 60/9 65/9
1 arm pressdown: 15/12,10 drop set

30 min cardio

Joe · Beyond Nutrition - Co Owner

12/4

Dead and hammy workout:

Single out day for the deads. Did what what called for but it was tough. I pulled 455 for a single a month plus ago and it was easier then today's 445. But I am lighter. I may mix up the 531 for deads and work on different rep ranges and elevations. We will see.
Other than that, all increases from the last round, and the hammies really got hammered. New best with the db leg curls and reverse lunges.

Deads: 5 warms 365/3 405/2 445/1
Db leg curl: 2 warms, 57/9 60/10 drop set
Reverse lunge: 2 warms, 175/8 195/6
Db stiff leg: 1 warm, 115/10,13
Ab work: 4 sets

15 min cardio

Joe · Beyond Nutrition - Co Owner

11/4

Shoulder and bicep workout:

Single out day for the delts. Very happy to hit the numbers at my current bw. All gains again and lots of energy today.

Stand shoulder press: 3 warms, 145/5 165//3 185/1,1
Seated side lateral: 2 warms, 40/8 42/9
Rear delt db raise ss: 20x3
with Db shrug: 75x3
In db curl: 2 warms, 50/5 55/3 60/3
Cable curl: 1 warms, 60/8 70/9,9
1 arm preacher curl: 30/10 25/15

30 min cardio

12/5
Rest day from weights, but will do 30 min cardio.

A solid week with hitting all my numbers and dropping 1.5 this week. Strength is solid and energy is up.

Joe · Beyond Nutrition - Co Owner

12/6

Quads and abs workout:

Start of deload week, but this is only applied to the lead off exercise. So for the front squats, I took it easy. The other movements were all out, and made gains again! Really pushed it hard and hit a pr for the walking db lunges, and the finishers really put the pump on.

Front squat: 3 warms, 205/5 225/5,8
Walking db lunges: 2 warms, 85/6 90/6
Leg ext ss: 70 80 85
with Sissy squats: 15 15 17
Squat: 165/10,16

Ab work: 3 ss

15 min cardio

Joe · Beyond Nutrition - Co Owner

12/7

Back and calves workout:

Mixed up the order a tad bit but used the same movements. A strong finish to this wave of back exercises and had gains each time. Really digging on the progress as I slowly lose body fat.

T bar rows: 3 warms, 180/6 225/6 235/5 180/12
Rack pullups: 4 sets to failure
Lat pulldown palms up: 2 warms, 140/10 145/8
Db bench row ss: 75 80 80
with str arm pulldown: 40 4035
Calf raise: 2 warms, 3chains/20 4chains/18,17 drop set

30 min cardio

Joe · Beyond Nutrition - Co Owner

12/8

Chest and triceps workout:

Deload for the flat presses. I have mentioned a few times before not my best lift, but it was cool to bang out the higher reps. It definitely effected my strength for the chest dips. After that, I made nice gains on the fly and the tricep movements.
Solid workout.

Flat db press: 3 warms, 85/5,14
Chest dips: 2 warms, 4chains/7 drop set
In db fly: 1 warms 60/8 65/8 drop set
Push ups: 2 set to failure.
Db ext: 1 warms, 32/6 35/6 drop set
Tricep pressdown: 1 warms, 65/10 70/8
1 arm pressdown: 15/12,13

30 min cardio

Joe · Beyond Nutrition - Co Owner

12/9

Deads and hammy workout:

Was the deload for the deads today. So it was time to go all out.
I was happy to do 2 x current body weight for 20. That has been a long term goal of mine. My next round of deads I will be straying away from the 531 to mix it up. I plan on doing 3 sets of 3's and building that up. But will start lighter to gain momentum. The rest of the workout was great!!!

Deads: 5 warms 325/20
Db leg curl: 2 warms 60/8,8 drop set
Front and back lunge: 2 warms, 45/8 50/8
Stiff leg w/chains: 1 warms, 195/10 215/13
In out thigh: 5 sets

15 min cardio

video of 325x20
http://www.youtube.com/watch?v=i2UR4bKRz-k

Joe · Beyond Nutrition - Co Owner

12/10

Shoulder and biceps workout:

Deload for the shoulder press and intro to the seat barbell shoulder press.
Will be putting that into the mix instead of the standing shoulder press. Also, the body was/is best from yesterday all out set of deads. Solid workout, and felt great again. Tomorrow starts a new wave of routines for the 531. Digging it!!

Seated bar delt press: 3 warms, 135/5 155/5 175/5
Seated side lateral: 2 warms, 40/8,9 drop set
Rear delt raise: 15 20 20
ss with db shrugs: 75 x x
In db curl: 2 warms, 50/6,5
Cable curl ss
with 1 arm preacher: 3 x

30 min cardio

winflex · Beyond Nutrition Sponsored Athlete

Joe wrote:

12/9

Deads and hammy workout:

Was the deload for the deads today. So it was time to go all out.
I was happy to do 2 x current body weight for 20. That has been a long term goal of mine. My next round of deads I will be straying away from the 531 to mix it up. I plan on doing 3 sets of 3's and building that up. But will start lighter to gain momentum. The rest of the workout was great!!!

Deads: 5 warms 325/20
Db leg curl: 2 warms 60/8,8 drop set
Front and back lunge: 2 warms, 45/8 50/8
Stiff leg w/chains: 1 warms, 195/10 215/13
In out thigh: 5 sets

15 min cardio

video of 325x20
http://www.youtube.com/watch?v=i2UR4bKRz-k

Yay chalk

!

Joe · Beyond Nutrition - Co Owner

Now a fan of chalk!!

12/11

Quads workout:

Wow, nailed this one. Front squats were on and handled the weight well. I did db jump squats for the first time and they were great. To add, they were super seted with leg exts. Finished things up with squats with chains.

Front squats: 4 warms, 245/5 265/5 280/5,5
Leg press: 3 warms, 450/10 495/10
Leg ext ss: 70 x4
with jump squats: 20 25 30 30
Squat w/chains: total weight 175/10 195/13

cardio 15 min

12/12

Rest day from weights but will do early morning cardio.

Joe · Beyond Nutrition - Co Owner

12/13

Back and calves workout:

Didn't have the best sleep last night for a couple of reasons. But the most important was the fact of my daughter throwing up every couple of hours until 4am. Thankfully she is fine now, but feeling it. LOL
Surprisingly the workout was solid. I actually pick up where I left off with this rotation 8 weeks ago.

Lat pulldown palms in: 3 warms, 170/6 180/6 150/10
Db bent over row: 2 warms, 90/8 95/8 drop set
Close pulldown: 2 warms, 130/10,9
Barbell bent over row w/chains: 155/10 175/12,13
Donkey calf raises: 2 warms, 90/17,16,16 2 drop sets

30 min cardio

Joe · Beyond Nutrition - Co Owner

12/14

Chest and triceps:

New round and always dig it. Little slow to start as it cold in the gym But to my surprise move some decent weight and did what was called for on the 531. The energy only increased as I went through the workout.

Flat db press: 3 warms, 90/5 100/5 110/5,5
In bar press: 2 warms, 175/8,8 drop set
Slight in db x reps: 50 x 3
Push ups hammer grip: 2 set to fail
tricep Rope ext: 1 warms, 45/9,8 drop set
CGBP: 1 warm, 115/10 125/10
Reverse pressdown: 1 warm, 45/12,12

30 min cardio

Joe · Beyond Nutrition - Co Owner

12/15

Dead and hammy workout:

Whacked dem hammies today with the new round. I have mention before that I am not doing the 531 for deads. Just wanted to mix it up and reset with lighter weight.
Workout was great and actually did a best on split squats. And then really slammed them doing a first super set of good mornings and leg curls.

Deads: 5 warms, 345/1 365/3,3,3
Glute ham raise assisted: 4 sets
Db split squats: 2 warms, 75/8 80/8
Good mornings ss: 105 125 135
with Leg curls: 35 x 3
In/out thigh ss with abs: 4 sets

15 min cardio