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Team Franco Bodybuilding Forum: Competition and Fitness Board -> Joe's Training Journals -> Joe's Contest Prep for 2011
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Joe


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Joe's Contest Prep for 2011
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1/2

Back and calves workout:

Nice day of rows. Slight gains as I was still recovering from my mini trip with the family. As this wave is coming to an end, looking forward to the next. And I will go over the details when its time.

Lat pulldown palms in: 3 warms, 160/8,9,8
Db bent over row: 2 warms, 90/8,8 drop set
Rope row pulldown: 1 warms, 110/10 120/10,9
Bent over row w/chains: 1 warms, 195/10 205/9 drop set
Donkey calf raises: 2 warms, 90/16,14,14 2 drop set

Split cardio
15
25 min


As far as competing, still up in the air. I plan on moving forward and continuing the diet and cardio as I am going to compete sooner then later. If I don't think I am ready, then it will be two fall shows. The main goal is to do the Yorton Cup, as it makes the most sense since its the closest contest to me. But I do have to qualify first!

More to come.


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1/3

Chest and triceps:

Great finish to the round, and made all gains again. I mentioned last time, I am no longer doing the 531 for the flat db press. Instead, just going to micro load doing 3 sets of 5. Today was pretty easy and repped it out on the third set.

Flat Db press: 3 warms, 90/5 97.5/5,5,9
In bar press: 2 warms, 185/8,7 drop set
Slight in db x reps: 65x3
Hammer pu's: 2 set to fail
Tricep Rope Ext: 2 warms, 45/8,8
Lying decline Bar ext: 1 warm, 45/13,13
Reverse pressdown: 45/10,9

Split cardio:
15 and 25min


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1/4

Dead and hammy workout:

Truly an all out session. Continued with the so -called rest pause with deads.
I simply did 10 sets of singles with 325 with only 45 sec rest period. Just another way of attacking the back. I will alternate this with 3 sets of triple. Rest of the workout was killa and fried them hammies.

Deads: 4 warms, 325x1 for 10 sets, 45sec rest
Glute hamm raise assisted: 4 x
Front and back lunges: 40, 50 , 55
Stiff leg bar ss: 185 205 205
with Leg curl: 40x3
In/out thigh work ss
with abs

15 min cardio


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Joe Franco

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Joe - so what competition are you doing?

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Think I am pushing it back to the fall.  Would do the Cape first and then the Yorton.


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Bring it on!

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Yoster wrote:

Bring it on!



 Thats the plan!!



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1/5

Shoulder and biceps workout:

Nice finish to this wave. Really ripped it out on the presses and made nice gains on the other delt movements. For biceps I just reversed the order for kicks. The swole was on.

Seated barbell press: 3 warms, 145/5,14
Front raise ssL 55 65 75 75
with Side laterals: 25 x 4
Barbell shrug: 1 warm, 225/10 245/12
Con curl: 2 warms, 40/9,8
Bar curl: 1 warms 95/6 105/8 2 burn out sets

Split cardio
15
25


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Quads and abs.

New wave and routine. Pummeled those quads and feeling it already. Did what was called for on the fronts and really burned them out with the super set of wall balls and sumo's dbs. Felt great today.

Front Squat: 4 warms, 255/5 275/5 285/5
Leg ext: 2 warms, 90/9,10
Bar lunge: 135/6 155/6,7
Wall ball squat db ss: 40 45 50
with Sumo db: 85 x3
Ab work: 4 sets

15 min cardio


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1/7

Back and calves workout:

Nice workout today and a solid start to the round. A little bit faster tempo which only allowed for a great pump. The only downer is the return of the left forearm strain. This is an old recurring issue and its back. I was able to get through pretty good as the lat pulldown was the only movement that is actually hindered my weight. Just going to be careful.

Bent over row: 4 warms, 215/5 235/5,6
Lat pulldown wide: 2 warms, 115/8 120/8 drop set
Db bench row ss: 75 80 80 80
with str pulldown: 35 40 40 40
T bar row: 1 warms, 135/8 160/10
Seated calf work: 2 warms, 90/10,12,14 2 drop set

Split Cario:
15min
25min

Side note: Since I made it through the holidays without gaining weight, I will eat a tad more and cut back on the cardio.


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1/8

Chest and triceps workout:

Fantastic start to this round on chest/tri's. Happy with the mini progress on the flat db pressing finishing strong on the third set. Was feeling really full at the end of the workout and no pain!

Flat db press: 3 warms, 90/5 100/5,5,9
In db press: 1 warms, 80/8,7,8
Flat bench w/chains: 155/10 165/10 175/9,8
Uneven pushups: 2 x to fail
Tricep Bar ext: 1 warm, 60/8 70/6,5 drop set
Close grip pressdown: 50/8,8 40/13,12

Split Cardio
15 min
25 min



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1/9

Cardio only day.
Actually did sprints on the bike for the first time in a long time!
Will do them on off days.

Split cardio:
15
25 (10sprints)


1/10

The day after resting always coming back really strong and feeling great. An all out hammy workout today. Continued nicely through the 3 x 3 for deads and happy that I nailed 5 reps on the last set of 385.

Deads: 4 warms, 385/3,3,5
Leg curl: 2 warms, 50/8 55/5 drop set
Wide Leg Press: 2 warms, 315/14 340/12
Stiff leg bar w/chains: 225/10 245/12 255/11
In/Out thigh: 3 sets

15 min cardio



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1/11

Shoulder and bicep workout:

Great to start to the round. But I did use caution for the biceps since the left forearm strain is still with me. And most likely will take a few weeks to get better. The side lateral also irritates the forearm but was doable. Still using the 531 for the seated delt press. And I added 15 pounds to the max to the first wave since it was very light. This workout was on.

Seated shoulder press: 3 warms, 155/5 175/5 185/5,8
Side lateral: 2 warms, 40/8,8
Rear delt raise ss: 15 20 20
with Db shrug: 85 x3
Close grip bar curl: 2 warms, 125/6 135/6 drop st
1 arm cable curl: 20/10 22/10 25/11
Wrist curls: 4 x

25 min cardio

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1/12

Quads and abs workout:

Felt good going into this one. Using the 531 scheme and nailed the 305 for the triple. Typically, I would do a second sets, but my lower back tighten up a little bit. I contribute this to the shoveling of snow earlier. So I played it safe, and went all out on the rest of the workout. Increases straight up!

Front squat: 4 warms, 265/3 285/3 305/3
Leg ext: 2 warms, 92/10,10
Bar lunge: 1 warm, 155/6 165/7 drop set
Wall ball db squat: 45 55 55
ss with Sumo Db: 85 x 3
Ab work: 6 sets

15 min cardio


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1/13

Back and calves workout:

Made some nice gains from last workout, with a faster tempo. Happy with the feel of the training and added some abs into it. More ab work is a goal of mine from now to showtime. Just going to hit them more often but not really long duration. The forearm is still tender and was careful on the pulldowns.

Bent over rows: 4 warms, 225/6 245/5,6 drop set
Lat pulldown wide: 1 warms, 110/8,9,8
Db bench row ss: 75 80 85 85
with str pulldowns: 40 x 4
Seated row: 1 warm, 100/11 110/10
Seated calf work: 3 warms, 90/15,13,12 3 burn out sets
Ab work: 5 sets

25 min cardio


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1/14

Chest and triceps workout:

And the progression is a steady flow. Really happy with today's workout and a more intense pump then usual. Continuing nicely with the 3 sets of 5 on flat dbs, and starting to feel heavier. Hoping the simple method will help me reach new ground.

Flat db press: 3 warms, 92.5/5 102.5/5,5,8
In db press; 1 warm, 80/8 85/7 drop set
Flat bar chains: 155/10 175/9,8 drop set
Uneven pu's: 2 sets to fail
Ly Tri bar ext: 1 warm, 65/9,8,7 drop set
Close grip pressdown: 50/9,9,8 40/11

25 min cardio

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1/15

Cardio:
10 min warm, 10 sprints, 10 min cool.


1/16

Hamstring workout:

Decided to do the deads every other workout to help my lower back heal up. So, I put stiff leg/romanian deads in place of. I used a good starting weight, and plan on progressing doing 3 sets of 5's. The workout was great and energy was up. Felt like I could have gone another hour. For kicks did a super set with db deads and a physio ball curl.

RSLD: 4 warms, 275/5 285/5,5,5
Leg curl: 2 warms, 52/8 57/6 drop set
Wide stance leg press: 2 warms, 315/12 360/13
Db deads ss: 85 x 3
with physio ball curls: 3 x 10
Ad/Abductors ss
with Abs: 4 x

15 min cardio


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1/17

Shoulder and biceps workout:

Well rested going into the workout and it always reflects in the numbers. The only downer is that the lower back is tight. And I am not sure if I will train or rest tomorrow since its a heavy front squat day. As I move forward I am trying to listen to my body and not train while injured. We will see! Made nice gains and feeling really tight with the workout.

Seated shoulder press: 3 warms, 175/3 190/3 200/3,5
Side lateral: 2 warms, 40/8 42/8 drop set
Rear delt raise on bench ss: 20 x 3
with Db shrugs: 85 x 3
Barbell curl: 2 warms, 130/6 140/6,6 drop set
1 arm cable curl: 1 warm, 25/9,10
ab work ss
with wrist curls: 3 x

25 min cardio



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1/18

Quads and abs workout:

The day before I was thinking of resting but didn't happen. Looking ahead I knew I Saturday was a forced off day due to clients and my first posing class. So, I banged out a solid workout, and this was followed by shoveling the snow/ice here.
Very happy hitting PR at my current body weight on front squats. The 531 program has allowed me to regain the strength on the fronts. And this is just after 3 waves. I plan on doing at least 1 or 2 more.

Front squats: 4 warms, 275/3 315/1 335/1 350/1
Leg ext: 2 warms, 95/10,9
Bar lunge: 1 warm, 155/6 175/8 drop set
Sissy squat: 2 warms, 4 chains/22,20
Lower ab work: 5 sets

15 min cardio


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1/19

Back and calves:

Really good push today on the bent over rows with strict form. Swapped out the pulldowns for rope pulldowns since the forearm is still aching. Solid gains.

Bent over row 4 warms, 225/6 245/6,7 drop set
Rope pulldown: 1 warms, 110/10 115/9 drop set
Db bench row: 85/8,9,8 drop set
Str arm pulldown: 40/15,13,12,12
Seated calf work: 2 warms, 90/16,15,13 2 drop set
Ab work: 4 sets

25 min cardio.

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1/20

Chest and triceps workout:

For kix and to give the forearm a break, I led off with flat bar press instead of db's. The setting up of heavy db pressing actually hurts my forearm tendonitis.
The flat pressing went well considering I have not done them in close to 3 months.
Made some solid gains and felt great during the workout. On a side note, had a cheat meal tonight, and it was the first during the week in months!!! LOL Usually, I save it for the weekends but Chick Fila' had a fund raiser for my daughters school.

Flat benhh: 4 warms, 205/5 225/5 235/3,4
In db press: 1 warms, 85/8,8 driop set
Slight in db press: X reps 65 x 2, 55 x 2
Decline Tri Bar Ext: 2 warms, 70/6,6 drop set
Close bar pressdown: 50/9,9,8
Close pu's: 2 x

25 min cardio


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1/21

Dead and hammy workout:

Nailed it today and felt great. The 3 x 3 progression is going well. Not sure if I will do a 5 or 10 lb jump next time. The rest of the workout was solid and finished with some stiff leg deads with chains.

Deads: 4 warms, 365/1 395/3,3,4
Leg curl: 2 warms, 55/7,7 drop set
Wide leg press: 2 warms, 340/10 385/10
Stiff leg w/chains: 1 warm, 255/10 275/9 drop set
Ab work: 5 sets

15 min cardio


1/22
Rest day, cardio only.


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1/23

Felt good to hit it after the rest day, and to bring some more motivation, I had a couple of IFPA Pro's at my class. It was single out day for the seated shoulder press. Nailed it and made gains across the board.

Seated shoulder press: 3 warms, 165/5 195/3 210/1,3
Side lateral: 2 warms, 40/8 45/8 drop st
Rear delt raise on bench ss: 20 22 22
with Db shrug: 85 x 3
Barbell Curl: 2 warms, 130/6 140/6 145/6 drop set
1 arm cable curl: 1 warm, 25/10,11
Forearm work: 4 set ss
with AB work

25 min cardio


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1/25

Quads workout:

Deload for the front squats. But the rest of the workout, I killed it and as I type this dem quads are sore. Did a nice combo of wall ball squats and sissy supersetted. Faster tempo workout and it was cold in my gym!!

Front squat: 4 warms, 235/5,8
Leg ext: 2 warms, 95/11 drop set
Bar lunge: 1 warm, 155/6 175/8 135/10
Wall ball squat ss: 45 55 60
with Sissy Squat: 3 x

15 min cardio


1/25

Back and calf/abs workout:

Really solid workout today and focused on higher reps to deload a tad.
For kix tried repping out on the bent over row with 225. Got 14 and 13. Just a starting point. The rope pulldowns did a nice job of getting the pump. Felt great.

Bent over row: 4 warms, 225/5 225/14,13
Rope pulldown: 2 warms, 120/9,8 drop set
Db bench row ss
with high pulldown: 3 x
Seated cable close row: 2 warms, 120/14 135/12
High rep calves: 5 sets
ss with abs

25 min cardio



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1/26

Nice workout today as I continued with the flat press. Feeling good with it I will keep it in. Although I went semi heavy, it was deload day, so I stuck with a higher rep scheme for the rest of the workout.

Side note, since the heavy days of free meals are done and that they are cut in half, I am feeling leaner. But I did cut back the cardio and added carbs.

Flat bench press: 4 warms, 210/5 230/5 240/3,4 drop set
In db press: 1 warm, 80/9,9 drop set
Slight in db x reps
ss with push ups: 3 x
Decline tri bar ext: 1 warm, 60/11,11,9
Stand close pressdown: 50/9 45/10 35/14

25 min cardio



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1/27

Dead and hammy workout:

Sorta de load day. I still train close or to failure but use higher reps and cut back on a set or two. For the deads I went and did the 10 singles with 40 sec rest and use 335. Felt good and not too challenging. But a nice change of pace. Workout was solid.

Side note: In a couple of weeks I will be changing things up to my 10 day split. This is what i have used before leading into shows. More to come, but in a nut shell, two types of training. Great volume over a 6 day period with the lead off being focusing on strength and to a 3 day split to touch things up.

Deads: 4 warms, 335 x 1 for 10 sets, with 40 sec rest
Leg curls: 2 warms, 55/11
Wide leg press: 2 warms, 385/14
Stiff leg w/chains: 1 warms, 205/12 225/14
In/out thigh ss'
with abs: 4x

15 min cardio


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Joe Franco

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1/28

Shoulder and forearm workout:

This was a truly deload high rep day. Didnt push it too much since the body was simply tired. In fact, its almost to the point of I might be getting sick. I skipped biceps entirely.

Here is what I did,

Seated Bar press: 5 set
Side lateral: 3 sets of big drops
Rear db raise: 4 sets
Barbell Shrug: 4 sets
Forearm workout ss
with abs: 3 x

25 min carido


1/29

30 min cardio


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1/30

Quads, calves and abs:

So I will be doing one of my favorite splits, the 4 day. This will increase both the frequency and rest days. The only compensation is backing of a few sets, no biggie but at times this does lead to increased intensity knowing that you have to nailed in fewer sets!!.

As I have been feelnig beat up a little. But that could be the fact of fight a little head cold.

I will do this split for the month of Feb. If its going well, will keep it in, or move to the 10 day split laid out. The lower back still is tight and has been for a while. I only feel it on the squating movements. So, taking a break of doing them as a lead off. Instead, I will lead of with hacks and do lighter squats towards the end.

Hack squat: 4 warms, 270/6 295/6 315/6 drop set
Walking db lunge: 55/9 65/9 70/9
Squat: 185/8 205/8 225/10
Leg ext: 70/12 75/12 80/13
1 leg calf raises ss: 1 warms, 25/10 30/9,8 drop set
with abs: 4x

15 min cardio



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1/31

Chest and triceps workout:

Really great workout today and felt good to start a new round of movements.
Strength was solid and move forward with my flat bench progression. Faster tempo and got my swole on!!

Flat bench: 4 warms, 215/5 235/3 245/3,3 drop set
Chest dips: 2 warms, 4 chains/8,8
Slight in db press ss: 65 x 3
with Db fly: 35 x 3
Tricep pressdown: 2 warms, 70/8 75/6 drop set
Db ext: 30/5 25/7 20/11,10

25 min cardio


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2/1

Back and hammy workout:

Wow, this was an all out workout for the first round!!
Taking out regular deads and will be doing a variety of deads.. And today started with 4 inch deficit deads, towards the end of the workout. But leading off with T bars and seeing where I can go with them.
Back and hamms were nailed and pumped.

T bar rows: 4 warms 180/5 225/5 235/5,5 drop set
Lat pull palms up: 2 warms, 120/9 125/8
1 arm db row ss: 75x3
with Rope Pulldown: 100x3
Deficit deads: 3 warms, 275/5 305/5,5
Db leg curl: 2 warms, 55/9 57/8
Leg curl: 35/11,10
Ab work: 4 set

15 min cardio


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