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

Joe · Beyond Nutrition - Co Owner

RE: Joe's Contest Prep for 2011

Joe · Beyond Nutrition - Co Owner

2/4

Quads and calves workout:

Interesting workout today. Made solid gains and actually hit a PR on hack squats.
I then went into regular squats instead of the walking lunges. The goal was to reset and do slow and controlled reps with a slightly wider stance. Started light with it and it went well. I hope to increase this even after the fact of frying my legs with the hack squats. Pump was all out and just a great workout.

Hack squat: 4 warms, 270/6 300/6 320/7 drop set 185/15
Squat: 3 warms, 255/5 275/5,8
Walking db lunge: 55/9 65/9 75/7
Leg ext: 70/12 77/12 82/11
Single calf raises: 2 warms, 25/10 30/10,9 2 drop sets
Ab work: 5 sets

15 min cardio

Joe · Beyond Nutrition - Co Owner

2/5

Chest and triceps workout;

Workout went great today, and felt strong. Lotsa energy and made some nice gains from last round. The chest dips are a favorite of mine and actually hit a PR on them. Squeezing in a tad more volume with this 4 day split, but will stick to resting every 5th day.

Flat bench: 4 warms, 225/5 240/3 250/2,3 drop set 195/10
Chest dips: 2 warms, 4 chains/8 5 chains/ 8
Slight in db press: 65 x 3
ss with db lfy: 35 x 3
Tricep pressdown: 2 warms, 72/8 77/7 drop set
Db ext: 30/5 25/9,9 7
drop in super sets 2x with 1 arm pressdown

25 min cardio

Update:
Holding body weight about 160 to 161. And allowing two free meals per week.
I was at this weight prior to the Holidays but I was doing more cardio and consuming less carbs. So both are nice signs that I am changing slowly. In fact, I am increasing the carbs again to see what happens this month.
Strength has not been effective and should only go up!!

Joe · Beyond Nutrition - Co Owner

2/6

Back and Hammy workout:

This week the hits continue and really feeling great. All gains and hit a PR on T bar rows!
After toasting my back, I did the deficit deads again and pushed it a bit. Each rep was solid and no bouncing. These were done as the 5th movement. Hammies were fried!

T bar rows: 4 warms, 225/5 240/5,5 drop set 135/18
Lat pulldown underhand: 2 warms, 125/9 130/8
1 arm row ss: 80 x 3
with Rope pulldown: 105 x 3
Deads 4inch deficit: 3 warms, 315/9
Leg curl: 1 warm, 50/8,9
Db Leg curl: 45/10,11,11
Ab work: 5 set

15 min cardio

Joe · Beyond Nutrition - Co Owner

2/7

Shoulder and bicep workout:

Nice workout today and actually did some light bicep work. Made some gains on the presses and changed the order a bit. Since the heavier side lateral hurt the forearm, I focused on descending sets with reps. It really toasted the shoulders and had little left for the front raises.

Db press: 3 warms, 90/5 97/5,6 drop set65/12
Side lateral: 3 sets of 3 drops, each started at 35's
Front raise: 1 warms, 55/10 65/9 drop set
Db shrugs: 1 warms, 100/12,13,12
Seated Db curls: 4 sets
Stand bar curl: 4 sets
Ab work: 5 sets

25 min cardio

Joe · Beyond Nutrition - Co Owner

2/9

Quads, calves and abs:

Banging all out workout. Felt great to lead off with squats again. Its been a few months since I have. Low back felt ok, so I knocked them. in Reseted without going crazy and will do one of my rep schemes to increase the squat. Lotsa warm ups were done! LOL Rest of the workout was on and killed it.

Squat: 5 warms, 315/3 335/3 355/2,3 drop to 225/15
Hack squat: 2 warms, 225/8 270/8,8 drop to 180/16
Leg Ext: 70/11,12,13
Walking dn lunge: 1 warms, 65/6 70/9
Calf work ss
with abs: 5 set

15 min cardio

Joe · Beyond Nutrition - Co Owner

2/10

Chest and tricep workout:

Fantastic workout today and felt great. Next one will be a slight deload but after only a couple weeks, really happy with the flat press progress. Not to mention a PB on chest dips again. The 4 day split is treating me well so far.

Flat press: 4 warms, 225/5 245/3 255/2,2 drop to 195/100
Chest dips: 1 warm, 4chains/8,9,9
Slight in db press: 70x3
with Fly: 35x3
Tricep pressdown: 2 warms, 75/8 80/6 drop set
Db et: 30/6 25/10,10
1 arm pressdown: 15/12,10

10 min cardio, cut short due to business!!!
Will make it up.

winflex · Beyond Nutrition Sponsored Athlete

195/100...WOW...

I know its a typo but it would've been cool though.

Joe · Beyond Nutrition - Co Owner

Actually, it was an all day set Dwayne!!

Joe · Beyond Nutrition - Co Owner

2/15

Back and hams workout:

After a few day break on a mini vacation, I was back at it! Sorry for the pun.
I would like to say well rested but traveled all day yesterday and then up late catching up with emails and clients. I did get some rest and had a great time with my wife. First time without the kids was nice but I did miss them a lot!

Solid workout and the batteries where ready to go!

T bar rows: 3 warms, 180/5 205/5,8,9 drop to 135/20
Lat pulldown under: 2 warms, 130/8,8
Pullover ss: 65 70 75
with Rope pulldown: 100x3
1 arms cable pulldown: 50/10,9,9
Leg curl: 2 warms 55/8 60/6 65/5 double drop sets

17 min cardio

Yoster · The Truth!

Glad you were able to get away for a few days. Workouts looking awesome

Joe · Beyond Nutrition - Co Owner

Yoster wrote:

Glad you were able to get away for a few days. Workouts looking awesome

Thanks Dave! We had a nice needed time.

2/16

Shoulder and bicep workout:

Nice progress and gains on all movements today. Also, used a little more weight for the biceps, but still very carefull and not pushing it. The left forearm is still about th same even though I took off a few days. Just going to take time.

Db shoulder press: 3 warms, 90/5 100/5,5 drop set 65/13
Side lateral descent: 35-30-25 x 3
Front raises: 2 warms, 70/8,10
Db shrug: 102/14,15,13
Seated db curl: 5 sets
Stand close grip curl: 4 sets

27 min cardio

Joe · Beyond Nutrition - Co Owner

2/17

Quads, calvea and abs:

Wrecked dem quads today, and happy with the progress. I was a little short on time so I super seted the last two movements and calve and abs. The pump was great. Slowly inching back with the squat, and I can see myself making some nice gains. Was surprised with the 225 for higher reps.

Squat: 5 warms, 315/3 340/3 360/2,3 drop set to 225/16
Hack squat: 3 warms, 270/6 280/8
Bar lunge ss: 95 115 135
with Leg Ext: 70 x 3
Stand single calves: 2 warms, 4 working set
Ab worl: 5 sets

17 min cardio

Joe · Beyond Nutrition - Co Owner

2/18

Chest and tricep workout:

Another solid training day. Mixed it up a tad and didn't go as heavy for the flats.
Sorta a deload but still went close to failure. Also, used less chains on dips but squeezed out a couple more reps. The pump was fantastic with nice energy.

Flat bench: 4warms, 225/5,6,5 drop to 185/11
Chest dips: 1 warm, 2 chains/10,11,10
Slight in db press: 1 warms, 75/8,8
In db fly: 1 warm, 50/10,11
Tricep pressdown: 2 warms, 75/8 80/7
Db ext: 30/7 25/11,10
1 arm pressdown: 15/11,10

27 min cardio

Joe · Beyond Nutrition - Co Owner

2/20

Back and hammy workout:

One of the longer workouts, but was fueled up! Slight mix to the movements to help the forearm, but very effective. And I banged out a couple of more reps on the deficit deads with 315. Volume is up.

Lat pulldown underhand: 3 warms, 150/6 160/6,6 drop set
T bar row: 3 warms, 205/5 215/6,8 drop set 145/20
Pullover ss: 65 75 80
with Rope pulldown: 100x3
Deads 4inch deficit: 3 warms, 315/11
Db leg curl: 2 warms, 55/10 60/9
Leg curl: 35/11,9
Ab work: 3 sets

17 min cardio

Joe · Beyond Nutrition - Co Owner

1/21

Shoulder and bicep workout:

Gradual gains today nothing exciting but did what needed to be done. Curls are improving, but the forearm still hurts. This will take a long time to heal. The back is very sore from yesterdays training which is cool but didnt slow this one down.

High in db press: 3 warms, 95/5,7,6 65/13
Side lateral descent sets: 35 30 25 x 3
Front raise db" 1 warms, 30/8 35/8 drop set
Db shrug: 110/10,12,10
Seated db curl: 5 sets
Close grip bar curl: 4 sets
Wrist curls: 2 sets

27 min cardio

Joe · Beyond Nutrition - Co Owner

2/22

Quads and calves workout:

Rockin workout and new round! Keeping in the squat until I stall. I will give it two more rounds then a slight deload. Happy with the progress, but most surprising is the drop set into 225 for 17. Its a rested drop set, but I have never done that!! Next time will go for 20 reps. Just toasted dem quads.

Squat: 5 warms, 315/3 345/3 365/2,3 225/17
Leg press: 1 warms, 270/15,15,20
Bar lunge: 1 warms, 155/6,6,8
Leg ext: 1 warm, 80/10,11
Donkey calf raises: 2 warms, 90/15,13,12 drop set

17 min cardio

Yoster · The Truth!

Rested drop set? Is that where you basically (and not to sound stupid) rack it for a bit to catch you breath and then go agin.

Joe · Beyond Nutrition - Co Owner

Yoster wrote:

Rested drop set? Is that where you basically (and not to sound stupid) rack it for a bit to catch you breath and then go agin.

Thats right Dave, normal rest period, but just a drop in weight.
Or I may call it "controlled drop set".

Joe · Beyond Nutrition - Co Owner

2/23

Chest and tricep workout:

Solid workout to the first round, and continued with the flat press. Last time I pressed this kind of weight was about 5 pounds ago and doing the 531 scheme.
Strength and pump was on. Feeling like I am in a good place, and hoping this continues

Flat press: 4 warms, 225/5 245/3 255/2 260/2 185/13
In db press: 2 warms, 85/7,7
Slight in bar w/chains: 155 x 3
ss with Push ups" 3 x
Tri Rope pressdown: 2 warms, 45/8,7 drop set
Dips: 3 sets to failure
Ly Bar ext: 45/15,12

27 min cardio

Joe · Beyond Nutrition - Co Owner

2/24

Back and hammie workout:

Solid start to this round, even though very cautious of the forearm issue. I still cant do any wider grip pulldown or pullups. Volume was up as this is my higher carb day. Nice finish for the hammies and felt very pumped at the end.

Lat pulldown close grip: 3 warms, 150/6 160/7 165/7 drop set
Bent over row: 2 warms, 205/7,7 drop set
Bench db row ss: 55x3
with str pulldowns: 35x3
Leg curl: 3 warms, 70/5 75/4 50/10
Stiff leg deads: 2 warms, 225/10,15
Split squat: 55/8,10
Ab work: 5 set

17 min cardio

Joe · Beyond Nutrition - Co Owner

2/25

Shoulder and bicep workout:

Nice workout today with a faster tempo. Looking forward to increasing and pushing pass the baseline. I was happy with the side laterals as they didnt hurt the forearm as much, but I still took it easy on the bicep work. For kicks, I will be doing a dogg crapp set for the db shoulder press after the lateral. Ego buster!! LOL

Side lateral: 3 warms, 45/5 47/5,5 drop set
Db shoulder press (DC): 1 warms, 55/8,7,6
Rear delt raise on bench: ss 20 25 25 25
with Barbell shrug: 185 x 4
In Db curL; 4 x
Cable curl: 4 x

27 min cardio

2/26
Rest day
32 min cardio

Yoster · The Truth!

So - have you made a final decision on competing?

Joe · Beyond Nutrition - Co Owner

Yoster wrote:

So - have you made a final decision on competing?

Yep! If I stay healhty, the Cape Cod show in October.

Joe · Beyond Nutrition - Co Owner

2/27

Quads and calves workout:

Holy smokes, this was the best squatting in months.
Felt strong and pushed it a bit. Really happy with the doubles today and even more so repped out with 225 for 25!! I allowed plenty of rest between the heavy sets and it helped a lot. It took me over 40 mins to finish the squats.

Squat: 5 warms, 325/3 355/3 375/2 385/2 225/25
Leg press: 2 warms, 305/12,17
Bar lunge: 1 warm, 155/6 165/6,6
Leg ext: 1 warm, 82/10,9
Donkey Calf raises: 2 warms, 90/15,12,11 2 drop set

17 min cardio

Weight is still at 161.
Will be a little more focused now and have goal weights at the end of each month.

Joe · Beyond Nutrition - Co Owner

2/28

Chest and tricep workout

Nice workout to finish off the month. And with that said I did some singles for the flat press. Had a little more in me, but would need a spot next time. Nice tempo and slight increases to the workout. Felt great.

Flat bench press: 4 warms, 225/5 245/3 255/2 265/1 270/1 drop set
In db press: 2 warms, 85/8,6
Slight in db press: x reps 60 x 3
ss with rack push ups: 3 x
Rope pressdown: 2 warm,s 47/8,8 drop set
Tricep dips: 3 sets to failure
Reverse tri pressdown: 45/10,10

Ab work: 3 super sets

27 min cardio

Since its the end of the month, and March is here, I will sometime this week do some pictures for a baseline. Although the goal is to lose body fat very slowly, I think changes still can occur. Feeling pretty good at this point.

Joe · Beyond Nutrition - Co Owner

3/1

Back and hammy workout:

Solid workout this afternoon and hit some heavier deads for kicks. But this time was after 4 exercises! Content with the numbers and made gains all the way through. Most likely will alternate the deads in and out since I still want to focus on the squat.

Lat pulldown, close grip: 3 warms, 150/6 162/7 167/8 drop set
Bent over row: 2 warms, 205/8 215/7 drop set
Db bench row: ss 55 60 60
with High pulldown: 40 x 3
Deadlift: 3 warms, 365/3 385/3,3
Leg curl: 2 warms, 60/5 70/5 75/5 double drop set

17 min cardio

Joe · Beyond Nutrition - Co Owner

3/2

Shoulder and bicep workout:

Nice progress from the first round. Like this workout since its a little bit fast tempo and I can run through it. Continued with he dc set on the shoulder db press and man that is hard!! Bicep work improves a little each time but the forearm is still sensitive.

Side lateral: 3 warms, 45/5 50/5,5 drop st
Db shoulder press DC: 1 warm, 60/8,5,5
Rear delt raise on bench ss: 20 25 25
with Bar shrug: 185 205 205
In db curl: 2 warms, 35/8,7
Cable curl: 50/8,9,9
Con curl: 1 warm 25/12
Ab work: 3 supersets

27 min cardio

3/3
Off day from weights,
32 min cardio

Joe · Beyond Nutrition - Co Owner

3/4

Quads and calves:

Progression is a good thing, and it moves on! I was happy with the workout and did a little extra then what was planned. Looking back two years ago at this time, I set some nice squat numbers up at certain body weight. The goal is to beat them!
And this time I did get on video the 225 rep out set, and banged 26 this time. Next time will work with 275 and see what I can do.

Squat: 5 warms, 335/3 365/2 385/3 395/2 225/26
Leg press: 2 warms, 325/12,15
Leg ext Occlusion sets: 1 warm, 50 x 3
Bar lunge: 135/6,8,10
Donkey calf raises: 2 warm, 90/16,14,12 2 drop sets

17 min cardio

http://www.youtube.com/watch?v=dBa_Mrcx7BI

winflex · Beyond Nutrition Sponsored Athlete

Joe wrote:

3/4

http://www.youtube.com/watch?v=dBa_Mrcx7BI

Dwayne likes this