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Post Info TOPIC: Joe's Contest Prep for 2011
Joe


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RE: Joe's Contest Prep for 2011
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winflex wrote:

Joe wrote:

3/4

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



Dwayne likes this thumbsup.gif



Thanks my man, next is repping out with 275. 





3/5

Chest and triceps workout:

After a long morning of clients and check ins, banged out solid workout before family time! Did press it too hard on the flats, but the workout did have mostly gains. Pump was really on and starting to feel tighter. Morning weight was back bellow 160 for the first time in two months. Things are moving nicely.

Flat bench: 4 warms, 225/5,6,6 185/13
In db press: 1 warm, 85/8,7 75/9
Slight in db press with 65 x 3
with rack pu's: 3 x
Tri dips: 1 warm, 1 chain/9,8 drop set
Rope ext: 1 warm, 40/10,9
Reverse pressdown: 40/12 45/11
Ab work: 3 super sets

27 min cardio

Check in bw: 159.5



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3/6

Back and hammy workout:

Kick arse and hammy session today. Still a little cautious with the forearm and the elbow sorness. Made gains through out but kept on the low with the bent over rows. Pump amd volume was great and even in the hams with the high rep set at the end.

Close pulldown: 3 warms, 150/6 165/8,6 drop set
Bent over row: 2 warms, 175/8 195/8,9 drop set
Db bench row ss: 60 65 67 67
with high pulldown: 40 x 4
Leg curl: 3 warms, 70/5 75/5 drop set
Stiff leg: 2 warms, 225/8 245/15

17 min cardio


3/7

Shoulder and bicep workout:

Nice finish to this round with some gains. Best part was the progression on the biceps. Happy about that. Quicker tempo session with no major lifts but the volume was decent. Looking forward to rest day tomorrow with just light cardio.

Side lateral: 2 warms, 40/5,9,9 35/11
Db press dogg crapp set: 1 warm, 65/6,4,4
Reverse delt raise on bench: 20 25 27/10,11
ss with Bar shrug: 185x1 205x3
In db curl: 2 warms, 35/6 37/6,8
Cable curl: 50/10 55/9,9
Con curl 25/12,14
Ab work 3 super sets

27 min cardio



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3/8

off from weight training, light cardio 30 min

3/9

Quads and calves workout:

Great workout and killed it again. Just on a roll with squating and will ride the wave for as long as I can. Did a single and matched a best from two years back. I should beat that. And then finished the squats with 275 for 15. Played around with the assistance work, and have set up the next round for quads.

Squat: 4 warms, 345/3 375/2 395/2 415/1 275/15
Leg ext: 2 warms, 95/9,8
Front squat w/chains: 2 warms, 175/5 185/8
Bar lunge: 135/6 155/8
Jump squats: 20/10 30/12
Calf work: 2 wamr,s 90/20,18 2 drop sets

17 min cardio

video of the two lifts
275
http://www.youtube.com/watch?v=QOLFeaKT2wc
415
http://www.youtube.com/watch?v=kqyrVddrYvs



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Joe

Que esta "JUMP SQUATS"?

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Joe


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Yoster wrote:

Joe

Que esta "JUMP SQUATS"?



 Holding a pair of dumbells at your side, starting at the bottom portion, jump straight up and when landing think about catching yourself and going back down slow, repeat.

I will do a video of it!

Great finisher.



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3/10

Little tired today as I am fighting off a cold and the soreness from yesterdays beating on the quads. So, it took a little bit to get moving into today's workout.
Didnt go crazy with the flat presses nor in db's. But feel pretty good as it went on and finished strong. I actually started working on one possible posing routine.

Flat bench: 4 warms, 185/8 205/5 225/5 235/5 drop set
In db press: 1 warms, 75/9,9
Slight in db press: 65x3
ss with push ups: 3 x
Tri rope ext: 1 warm,s 40/8 45/9 drop set
Tri dips: 1 warm, 1 chain/9,8
Reverse tri press: 45/13,12
Ab work: 3 supersets

27 min cardio


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3/11

Back and hammies workout:

Well, the head cold got to me last night so it was tough sleeping. And having an early morning of clients didnt help! The workout took some time to get going but felt great and didnt some descent numbers. Nothing crazy but still effective. I mixed it up a bit to ease up on the elbow pain on the bent over rows. Looking forward to the next 4 day round in a couple of days.

Close pulldown: 3 warms, 150/8,9,8 drop set
Db bench row: 2 warm,s 75/9,8,8
Bent over row w/chains: 2 warms, 175/10,13,13
Str arm pulldown: 2 warms, 40/13 45/11
Leg curl: 2 wamr,s 62/5 72/5 77/4 drop set
Stiff leg barbell: 2 warm,s 225/8 255/15

17 min cardio


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3/12

Shoulder and bicep workout:

Very product workout today, and the forearm is progressing nicely.
I was finally able to move some nice weight. Still far from normal but satisfying.
The shoulder workout did its job and made some gains. Faster tempo workout after a longer day of morning clients and before going out to dinner with family.

Side laterals: 3 warms, 40/9 45/8 35/13
Shoulder press db dogg crapp: 1 warm, 65/7,6,5
Rear delt raise on bench ss: 25 27 30 30
with Bar shrug: 185 205 205 205
In db curl: 3 warms, 40/6,8
Cable curl: 1 warm, 55/9 60/8
Con curl: 30/10 25/13
Ab work: 3 ss

Cardio: 25 min

3/13
Complete rest!!


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3/14

Quads and calves workout:

New round and new energy. I really dig doing two types of squats in the same routine. Hit a single with 425 so that is best at my current body weight. But really looking for 435 soon. Did a drop set with 315 which cooked me. Finished strong with the weight sissy squats.

Squat: 4 warms, 315/3 365/3 385/2 405/1 425/1 315/10
Leg ext: 2 warm, 90/11 95/9
Front squat w/chains: 2 warms, 195/5 215/9
Sissy squat: 1 warm, 35/20,16,15
Calf work: 6 sets

17 min cardio


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3/15

Chest and triceps workout

Nice to start to this round of training. Will focus on the slight incline db press instead of the flat. I like doing the db press on this angle for the fact that its easier on the forearms and setting up. The focus will be sets of 6 reps. Pump was on felt great.

Slight In db press: 3 warms, 90/8 100/6 102.5/6,6 drop set
Flat bench: 2 warm,s 175/8 185/8,6
In db fly: 2 warms 55/10,10
Ly tri ext: 1 warm, 65/9,7,7 drop set
Ly close db press: 50/9 45/9 40/14
1 arm rope pressdown: 15/12,11
Ab work: 4 sets

27 min cardio


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3/16

Back and hammy workout:

New round which is alway good mentally and was able to protect the forearm with this workout. Learning that more warm up sets have become needed to allow myself to lift heavier. Not a bad thing. Just a fact. Pump was solid and the energy high throughout this longer workout!!

Lat Pulldown palms in: 3 warm, 150/8 160/7,6 drop set
Db bent over row: 2 warms, 85/8 90/9,9
Seated cable row ss: 100 120 140 150
with Pullover: 65x4
Stiff leg db dead: 3 warm, 115/10 125/10
Leg curl: 40/8 50/6 40/9,9
Glute Ham raise assisted: 2x

17 min cardio


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3/17

Delt and bicep workout:

Brought back the stand barbell press but it actually irritated the forearm a bit.
Even though, the focus is higher reps, not sure if I will do them next time out.
Also lead off with hammer curls, but again, will swap them out. Overall, the shoulder burn was on point and worked hard. It will be nailed down next time for sure.

Stand bar press: 3 warms, 125/8,8 drop set
Side lateral cable: 2 warms, 22/8,10
Front raise plate ss: 45 50 55
with seated side lateral: 20 x3
Hammer curl: 4 sets
Close grip bar curl: 4x
1 arm cable curl: 2 sets

27 min cardio.


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3/18

Quads and calves workout:

Will today was a strange day. Didnt sleep well the night before, was up early and work with a lot of clients before the workout. I wanted to get this workout in since my I knew I couldnt train the next day. Long story short, I started off slowly, with the goal of squat 430 today, up 5 pound from just 5 days ago. Felt good as I went on, and after I did 415, it was not so bad. So I geared up and banged out 435! The only issue was the video didnt work. I was pissed off since this was a best for me at my weight. Therefore, with less rest, I added 5 pounds, and nailed 440 at a bw of 158. Since hitting this goal, I will scale down, reset and work on reps of 5's.

Squat: 6 warms, 365/3 395/1 415/1 435/1 440/1 triple drop set.
Leg ext: 2 warms, 90/10 95/9
Front squat w/chains: 2 warm, 215/5 225/8
Sissy squat: 1 warm, 35/20,18
Calf work: 6 sets

17 min cardio

440x1
http://www.youtube.com/watch?v=Vt6KI-yC_Qo

3/19
Off day, may do cardio.

Weigh - in: 157.5
I will be adding carbs to one of my workout days.


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3/20

Chest and triceps workout:

Nice gains from the last workout, and the pump was solid. Had a better nights sleep and it does make a difference, LOL
Other then that, felt good and the energy was high.

Slight in db press: 3 warms, 95/6 107/3,4 drop set
Flat bench: 2 warms, 180/8 190/7,6 burn out set
In db fly: 1 warm, 52/10 57/10,10
Ly tri ext: 1 warm, 60/9 65/8,8 burn out set
Close tri db press: 45/10,11,10
1 arm rope pressdown: 15/12,10
Ab work: 3 ss

27 min cardio



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3/21

Back and hammy workout:

So gains were made and the pump was solid. Simply felt good during the workout.
The stiff legs db's knock the hammues out.

Lat pulldown palms in: 3 warms, 150/8 16/8,6 drop set
Db bentover row: 2 warms, 90/8,8 75/12
Seated cable row ss: 115 135 155 155
with Db pullover: 65x4
Stiff leg db: 2 warms, 105/10 125/10,8
Leg curl: 1 warms 45/10 50/6 drop set
Good morns: 95/12 115/12

17 min cardio


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3/22

Shoulder and biceps workout:

Very high energy and felt fantastic. Faster tempo but enough rest to make gains from last round. Switched up the bicep movements a tad and it was very effective.
The diet is kicking and the progression is moving in the right direction.

Stand shoulder press (knee's locked): 2 warms, 115/8 130/8,8 95/12
Side lateral cable: 2 warms, 25/9,9
Front raise w/plate: 45 50 55
ss with Seated side lateral: 22 x3
Close grip bar curl: 2 warms, 90/8 10/8,8 drop set
1 arm cable curl: 1 warm, 20/11 22/13
Ab work: 4 supersets

27 min cardio


3/24

Complete rest day.


Side note: Due to the recent effectiveness of the plan, I will be adding a second high carb day to my training, This will be done on Quad/calf day.




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3/24

Quads and calves workout:

Still squating but time to reset and do reps. I will follow the 531 scheme for kicks. The nice thing was a little more focus on the other movements. All gains from last workout, and the pump was silly!!!
FYI, my burn sets are with little rest as comparted to my drop sets.

Squat: 4 warms, 275/5 300/5 320/5 340/5,5
Leg ext: 2 warms, 95/9,8 burn set.
Front squat w/chains: 2 warms, 220/5 230/5,8
Sissy squat: 1 warm, 25/15 30/15 burn set
calf work: 7 sets

18 min cardio



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3/25

Chest and tricep workout:

Solid training today and made nice gains. For kix, I mixed up the tricep work and it was very effective. Other than that, just plugging along and feeling good.

Slight In db press: 3 warms, 95/6 107/5,4 drop set
Flat bench: 2 warms, 185/8 190/7 burn set
In db fly: 2 warms, 60/9,8
1 arm rope pressdown: 15/12 17/11,10
Bar ext: 1 warms, 60/9,8 burn set
Close db press: 45/12,12
an work 5 sets

28 min cardio



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Joe

What do you consider a burn set - just a lower weight and you bang out a ton?

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Yoster wrote:

Joe

What do you consider a burn set - just a lower weight and you bang out a ton?

 

 Yes, little rest, less then 30 seconds, and to get at least 8 to 12 reps.

 



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3/27

Very busy weekend with family engagements for my daughter who is turning 8!
Got the workouts in and both were solid. Nothing exciting to reports but all is well. Trained back and hammies on Saturday and delts and biceps Sunday morning. The forearm is mostly healed so I am curling close to normal weight, but the elbow are acting up a tad. The inflammation actually bothers during some back movements. Just part of the game!! Another busy week ahead.

 



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It sucks getting old Joe - ha

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Yoster wrote:

It sucks getting old Joe - ha

 

 

Yeppers, but I look better!!

 

 

3/28

Quads and calves workout

Sorta a deload workout since I was short on time since I had a nice meeting with my partner from Beyond Nutrition. Stuck with the same movements on this last round but changed the order and rep ranges. Today, the day after I am sore! And just shows you that going heavy is not always needed.
Looking for to squating again next time with the new round.


3/29

Chest and triceps.

Fantastic workout today and had a good nights sleep. Straight gains and killed it compared to last round. Actually did some posing post wo, and happy to see what is going on.

Slight in db press: 3 warms 95/6 107/5,5 85/11
Flat bench: 2 warms, 185/8 190/8 burn set
In db fly: 1 warm, 60/10,9 burn set
Lying tri ext: 2 warms 65/9.8 burn set
Close Db press: 1 warm, 50/11,10,10
Ab workL 3 supersets

28 min cardio



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  3/30

Off day!


3/31

Back and Hammy workout:

Solid training today will lots of energy. Made straight up gains in all movements from the previous last two workout. But looking forward to a new mix of 4 rounds. Playing with the idea of doing some elevated trap bar deads. Being a higher carb day, the volume was up a bit.

Lat pulldown palms in: 3 warms, 150/8 160/8 165/7 burn set
Db bent over row: 2 warms, 95/9,8 drop set
Seated cable row ss: 120 140 160x2
with Pullovers: 65x4
Stiff leg db: 2 warms, 107/10 125/10,10
Leg curl: 1 warms, 45/8 50/6 drop set
Good Mornings: 1 warm, 125/10 145/10

18 min cardio

Side note: I weighed the lowest I have been in bw for a long time,but will not officially weigh in till Saturday. The increased carbs are being burned which is a great sign. This was not done overnight though. My body fat reduction plan was installed late summer last year, and strength has not be affected at all!



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Joe Franco

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Joe - in reading this - it seems that you made changes to your diet well in advance of really dieting (am i reading that correctly). So have you changed / tweaked your approach to dieting at all?

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Yoster wrote:

Joe - in reading this - it seems that you made changes to your diet well in advance of really dieting (am i reading that correctly). So have you changed / tweaked your approach to dieting at all?

 

 Somethings have changed and stayed the same.  Of course I am still a big fan of dieting longer to lose body fat super slow. The really helps to keep strength up.  I am talking about no more then 1/2 per week.   And I have also learned that you can get stronger with a closer to contest weight. 

To give you an idea, last August I was 170ish, I am now 157.  So  in 8 months, I have lost 13 plus pounds.  That is just under 2/3 pound per week. Once the metabolism get going and in the groove, with enough time you can add some food back and keep the metabolism high.  Its like striking a match!! 

And from this, I know most of the weight loss is actually fat. 

I would suggest from when people are a year out from a show to start eating clean and to strike the match!!

 



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Joe Franco

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OK - Joe - so I have started to strike that match - and I am down 5 lbs 178 now at 173. So will continue that. Thanks.


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Yoster wrote:

OK - Joe - so I have started to strike that match - and I am down 5 lbs 178 now at 173. So will continue that. Thanks.

 

 Great to hear Dave!



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4/1

Shoulder and biceps workout:

Got it done and lotsa energy again. Happy with the progress in strength and changes in the body. Gains were made on this fourth rotation. But ready for a new round.

Stand shoulder press: 3 warms, 135/6 145/6 150/6 burn set
Side lateral cable: 2 warms, 27/8,9
Seated Side lateral ss: 25 30 30
with Front raises: 45x3
1 arm cable curl: 2 warms, 25/10,10
Close curl: 70/10,9,9, burn set

28 min cardio

 



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     4/2

Quads and calves workout

Wow, great start to the new round!! And I am using the Juggernaut Method rep scheme for the major movement. Will apply it to squat, bench and deads. The squat number was taking from my recent 440 single. 10 percent less of the max lift was plugged in and off we go. It was 10's today. This was actually a challenge since I do gas out with higher reps. But it went ok. Rest of the workout was banging!!!

Squat: 4 warms 240/10,10,10,10,10
Walk db lunge: 2 warms, 75/6 80/6
Hack Squat: 2 warms, 225/8 250/8 drop into 185/14
Leg ext: 70/12,11,9 burn set
Single calves: 2 warms, 3 chains/10,9 2 drop sets
Ab work: 5 sets

18 min cardio

Check in: bw of 156. Very surprised to see it this low. Glad today was a refeed plus free meal day!!!! After the leg workout, the veins are already showing in the legs and abs!!!



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