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

12/17

Killa quad workout, and in the grove witht the front squats. Did what was called for and plus. Rest of the workout all were gains. Getting the hang of the db jump squats. They really knocked me out. Pump was tight and just felt great.

Front Squat: 4 warms, 260/3 280/3 295/3,3
Leg press: 3 warms,475/8 520/8
Leg ext ss: 70 x 4 sets
Db Jump squats: 25 30 35 35
Squat with chains: 185/10 205/12

15 min cardio

12/18

Rest day from weight training
Cardio will be done at a total of 45 min

Joe · Beyond Nutrition - Co Owner

12/19

Back and calves:

After a day of hosting an early family Christmas party, I managed to get in a decent morning workout. I did make some gains from last time but had to switch out the db bent over rows to 1 arm db rows. The lower back was very stiff and after just one set, felt it tighten up. So played it safe with the one arm rows. The food was great yesterday and we all had a nice time together. It was a free day of eating!!!!

Lat pulldown palms in: 3 warms, 170/6 182/6,6
1 arm db row: 3 warms, 105/8,9
Close pulldown: 2 warms, 135/9,9
Bent over row chains: 175/10,12,12 drop set
Donkey Calf raises: 2 warms, 90/15,14,12 2 set of singles

35 min cardio

Joe · Beyond Nutrition - Co Owner

12/20

Chest and tricep workout:

Decent workout. Struggled on the flat db presses. Just a pain in the butt getting the db's in place. Thinking after this round, I will be resetting and going lighter with my own rep scheme. The rest of the workout was solid and made some nice gains.

Flat db press: 3 warms, 95/3 105/3 115/3
In bar press: 2 warm,s 175/8 180/8 drop set
Slight incline db x reps: 65 x 3 sets
Hammer grip pu: 2 x
Tricep Rope ext: 1 warm, 45/8 50/6 40/10
Dips: 3 sets to fail
Reverse pressdown: 40/12 45/12

Split cardio
15 min
25 min

Joe · Beyond Nutrition - Co Owner

12/21

Really solid workout today and took a different approach to the deads. Since I dont want to take them out but at the same time need to deload, I am doing the 10 single scheme. I will alternate this with the 3 sets of triples at a heavier weight. The goal for the deload deads is to do 10 singles with minimal rest. I allow myself 45 seconds between sets. I started with 315 and it was a nice start. The rest of the workout was banging and hit a PR with the db split squats.

Deads: 3 warms, 315 x 10 singles (45sec rest)
Glute ham raise assist: 4 x
Db split squat: 2 warms, 85/8,8
Good mornings ss: 105 125 145
with Leg curl: 37 x 3

15 min cardio

Joe · Beyond Nutrition - Co Owner

12/22

Delt and biceps workout:

One of the better one's I had in a while. The best reason was, pain free! LOL.
Doing the higher incline barbell press is easier on the rotator cuff, plus I am hitting the upper chest. An all out workout for sure.

Seated bar delt press: 3 warms, 165/3 175/3 185/3,8
Front raise ss: 45 55 65 70
with side lateral: 25 x 4
Bar shrug: 1 warms, 225/12,12
Alt db curl: 2 warms, 50/5 55/6,7
Barbell curl ss: 80 x 3
Con curl: 25 x3

Split Cardio
15 min
25 min

Joe · Beyond Nutrition - Co Owner

12/23

Quads and abs workout:

Bottom line hammered this workout!!! All out on the front squats and hit a mini goal with 325 for a triple. 310 was called for on the front squat, but pushed it a bit since I was feeling good. The db jump squats was a nice finish.

Front squat: 4 warms, 275/3 315/1 325/3
Hack squat: 2 warms, 225/8 270/6 280/8
Leg ext ss: 70x 4
Db jump squats: 30 35 40 40
Squat with chains: 195/10 215/12
Ab work: 6 sets

15 min cardio

Joe · Beyond Nutrition - Co Owner

12/26

Little catch up time.

The day before Christmas I did train back and calves. Just a mix of the current rotation but used higher reps. Was a solid workout, and did the prescribed cardio.

Christmas day was a complete rest day. And it was a great day of eating!!!

Today I trained Chest and triceps.

Back on it and it was a solid workout. I am keeping the flat db presses in but resetting with 3 working sets of 5 reps. The 531 was starting to become too difficult simply for the fact of setting the heavier db's in place. A great pump but I do think it was from the excess food on Christmas day. All is good.

Flat db press: 3 warms, 85/5 95/5,5,9
In bar press: 2 warms, 175/8 185/8 drop st
Slight In db press: x reps, 65 x 3 sets
Hammer grip pus': 2 sets to failure
Tricep rope ext: 2 warms, 45/8,8
Bar ext ss
with Reverse tri pressdown: 3 x

Split Cardio
15 min
25 min

winflex · Beyond Nutrition Sponsored Athlete

One day I will have my own home gym. Good stuff Joe!

Joe · Beyond Nutrition - Co Owner

12/27

Dead and hammie workout:

Fantastic workout today. The magic of getting extra sleep works every time.
Moved forward with my dead progression and made gains on the db split squat for a best. The pump was solid in the hammies.

Deads: 3 warms, 355/1 375/3,3,5
Glute ham raise assis: 4 x
Db split squat: 2 warms, 85/8 90/8
Leg curl ss: 40 x 3
with Stiff legs: 175 x 3

15 min cardio.

Joe · Beyond Nutrition - Co Owner

12/28

Shoulder and biceps workout:

Nice finish to the 531 for the seated barbell press. I will add 15 pounds to the max, as I under started the initial weight. Solid workout and made gains. Biceps were full when finished.

Seated shoulder press: 3 warms, 155/5 175/3 195/1,7
Front raise ss: 50 60 70 70
with side lateral: 22 x 4
Barbell shrug: 1 warms, 225/12 235/11
Alt db curl: 2 warms, 55/5 60/5
Barbell curl: 1 warm, 90/8,10
Con curl: 30/12,12

Split Cardio:
15 min
25 min

Side note:
Tomorrow will be a deload on the front squats, and then I will have 3 planned off day from the weights. Going on a mini trip with the family, and thereafter its go time. I will use the month of January as the true test to see where I am at for competing.

Yoster · The Truth!

195 - holy crumbs!!!

Joe · Beyond Nutrition - Co Owner

Thanks but I must confess, the angle is almost like a high incline press.
So, its easier then a regular standing press.

Joe · Beyond Nutrition - Co Owner

12/29

Quads and abs workout:

Deload for the front squats as it was needed. But I did hammer out the rest of the workout while doing more on the hack and really burned them out on the giant drops on extensions.

Front squat: 4 warms, 230/5,8
Hack squat: 2 warms, 270/6 290/7 225/10
Leg ext: 1 warms, 2 sets of triple drops.
Sissy squat: 3 sets to failure with chains.
Ab work: 3 supersets

15 min cardio

12/30
Will do cardio in the morning for 35 min.

Then scheduled off days 31st and 1st.