Joe's next phase of training, summer of 2011 to ??? - Team Franco Bodybuilding Forum: Competition and Fitness Board

Joe · Beyond Nutrition - Co Owner

RE: Joe's next phase of training, summer of 2011 to ???

Joe · Beyond Nutrition - Co Owner

9/27

Quads and abs workout:

Was looking forward to this workout as its the last one for the JN 3's and test out.
Going in I had a lot going on mentally and not feeling 100 percent. Its happens. I was able to get the prescribed 3 reps with 315 but not my goal of 5 reps. Just couldn't hold on to the bar. Again, it happens. From that result, I torched my quads out of frustration and made increases from last workout.

Front squat: 6 warms, 295/1 315/3
1 leg pres: 2 warms, 160/8 180/10
Squat: 2 warms, 245/5 265/10
Leg ext: 1 warm, 80/12 85/10
Sissy squat: 2 x failure
Ab work

20 min cardi

Joe · Beyond Nutrition - Co Owner

Solid two days of training, and the bw remains in the range I desire.

9/29

Back and calves workout:

All gains across the board for this third round and as I progress, adding a few extra sets here and there.

Pullups: 5 sets
T bar rows: 3 warms, 205/8 215/9 160/18
Lat pulldown under: 2 warm, 130/10 135/9 drop set
Db bent over row: 1 warms, 65/13,12
1 arm cable row (H): 50/9 40/12
Calf work: 2 warms, 90/15,15,13 3 burn sets

25 min cardio

9/30

Chest and triceps:

Again, increased the volume a tad for the fact of feeling good. Test out for the 3's on the flat db press and happy to get 5 good reps with the 112's.

Flat db press: 3 warm, 100/3 110/1 112/5
Chest dips: 2 warms, 4 chains/10,9 drop set
Slight in bench: 2 warm, 160/8,8
Flat db fly: 1 warm, 50/12,10
Tricep pressdown: 2 warm, 70/8,9 drop set
Db ext: 30, 25, 20
1 arm pressdown: 15/15,13
Ab work: 4 sets

25 min cardio

--

Joe · Beyond Nutrition - Co Owner

9/31

Hammy workout:

Was eager to get this one done. Test out time for the romanian stiff leg deads.
Reach my goal that was 395 for 5, and better yet, drop set with 315 for 16. After those two sets and legs curls, I was toast. Video's are below of both lifts.
All in all a strike driven workout and tomorrow's off day will be needed. Looking forward to bring back regular deads very soon.

RSLDL: 6 warms, 345/3 375/1 395/5 315/16
Leg curl: 2 warm, 60/5 65/5,5 drop set
Reverse bar lunge: 2 warms, 115/8 135/8
High Leg curl: 2 sets with 35

20 min cardio

video of 395 x 5
http://www.youtube.com/watch?v=4Nc_LmNLMwk

video of 315 x 16
http://www.youtube.com/watch?v=fK0anT3iQTg

Joe · Beyond Nutrition - Co Owner

10/2

Shoulder and bicep workout:

Really good workout and nailed the goal of doing a triple with the bar shoulder press.
I was able to get 5 good reps where 3 was called for. All gains on movements for the shoulders.

Shoulder press: 3 warms, 155/3 185/1 195/1 205/5
Side lateral cable: 2 warms, 30/8,9
Reverse delt raise: 2 warms, 35/11 40/9
Db shrugs: 85/20,17,14
In db curl: 2 warms, 50/5,6 drop set
Cable curl: 1 warm, 60/8 67/9 drop set
21's: 2 x failrure
Ab work: 4 sets

25 min cardio

10/3

Quads and abs deload, 20 min cardio

one with front squat for a while so I did regular squats and mixed it up a bit. Nice pump and burn

Update:

Very happy with the Juggernaut results and how I applied multi exercises to it. Been on it since the spring so a change is needed.
The plan is set for the next cycle. Continue with my 5 day split, change off the lead movements and follow my modified 531 rep breakdown for the lead off. I will start this at the end of the week.
I will roll with the 531 until I get burnt out from it, but I do plan on 8 waves.

Joe · Beyond Nutrition - Co Owner

Nice week of deload and mixing it up workouts. I will finish up with shoulder and biceps today and then have two days off. After that, I will start a new round of my 5 day split, but will apply my modified version of 531 to each of the squat, deadlift, flat bench and high incline db shoulder press. Of course I will be low balling the weight to give myself some momentum. As far as the diet goes, all is well and happy were I am at The focus will be to maintain my current bw range until Jan 1st. Then, changes will be made to start the slow cut for the show.

Joe · Beyond Nutrition - Co Owner

10/10

Quads and abs:

After a two day rest mini getaway, and finding out the results of my clients from the big show on Saturday, I was ready to rock n roll!! 531 is it and first up were regular squats. Did what was needed but will have to get use to the heavier weight on my back. No worries.
The rest of the workout was killa!!

Squat: 4 warms, 275/5 295/5 310/5,6
Hack squat: 3 warms, 225/6 250/8
Leg ext: 1 warm, 80/11,11
Db step ups: 1 warm, 60/8 65/8
Squat: 165/10,18
Ab work: 4 sets

20 min cardio

Joe · Beyond Nutrition - Co Owner

10/12

Back and calves workout:

Nailed it on all cylinders. Just a great workout and with a faster tempo.

Palm in pulldown: 3 warms, 140/8 155/8,9
Bent over row: 2 warms, 205/6 225/6,7 185/15
Rope pulldown: 1 warm, 110/11,11 drop set
Chin ups: 3 sets to failure
Db pullover: 65/10,14
Donkey calf raises: 3 warms, 90/16,14,14 2 drop sets

25 min cardio

Joe · Beyond Nutrition - Co Owner

10/12

Chest and tricep workout:

First time leading off with flat bench for a long time. Wasn't to bad and handled the weight ok for the first wave of 531. The rest of the workout was solid and set up the new round well to make gains. Pump was on.

Flat bench: 3 warms, 185/5 205/5 210/5,6
Slight in db press: 2 warms, 95/6,6 drop set
In db fly: 1 warm, 50/11 52/10
Push up: 3 sets to fail
Rope pressdown: 1 warm, 40/8 42/7 drop set
Tricep dips: 4 sets to failure

25 min cardio

10/13

Dead and hammy workout:

Again another first in a while with the regular deads. Grip was off a bit and feel, but I am confident I will get back this sooner then later. Great workout and really dig the combo's of these movements. Pure burn of the hams..

Deadlift: 3 warms, 305/5 325/5 345/5,6
Glute ham raise assisted: 4x
Db split squat: 1 warm, 45/8 55/10
Good mornings: 2 warm, 135/10,12
Leg curl: 35/10,15

20 min cardio

Check in weight still holding between 156 and 157 after lower carb days.

Joe · Beyond Nutrition - Co Owner

10/14

Shoulder and bicep workout:

Did what was needed to be done but was interrupted one to many time with some business that I had to attend to. Most times, I just let things go, but needed to give some attention this time. So the workout was a bit choppy. All in all still effective, just lack of focus at points. Its life!!

10/15

Quada and abs workout:

Made up for yesterdays workout by far. Solid gains, and the squating was much more confortable then last time. Felt great with the cooler air, and a ton of energy.

Squat: 5 warms, 295/3 310/3 320/3 330/4
Hack squat: 3 warms, 240/6 265/10
Leg ext: 1 warm, 82/12,12
Db step ups: 1 warm, 65/8,8
Squat: 165/10,20
Ab work: 4 sets

20 min cardio

Yoster · The Truth!

nice

Joe · Beyond Nutrition - Co Owner

Yoster wrote:
nice

word

10-16

Back and calves workout:

Lat pulldown palms in: 3 warms, 145/8 160/9,9
Bent over row: 2 warms, 210/6 230/6,8 drop set
Rope pulldown: 1 warms, 112/11 117/9 drop set
Chin ups: 3 sets
Floor rows: 1 warm, 40/12
Donkey calf raises: 3 warms, 90/15 135/17,15,12 2 drop sets

25 min cardio

10-17

Chest and triceps workout:

Flat bench press: 4 warms, 195/3 210/3 220/3,5
Slight in db press: 2 warms, 95/7,7 drop set
In db fly: 1 warm, 52/10,11
Push ups: 2 sets to failure
Rope pressdown: 1 warm, 40/8 45/8,8 drop set
Tricep Dips: 2 sets to fail

25 min cardio.

Both workout were on point and the 531 felt good on the flat bench. Gains were made all around and looking forward to the next deadlift workout and to see how my body responds.

Joe · Beyond Nutrition - Co Owner

Great finish to the second round of 531. Made some solid gains and soreness along with it!! The deads felt better the second time around so looking forward to some nice progression. For the shoulder press, little too light but repping it out is not a bad thing either...

10/18

Hammy workout:

Deadlifts: 5 warms, 295/3 325/3 345/3 365/3,5
Glute ham raise assisted: 4 x
Db split squats: 1 warm, 50/8 60/8
Good mornings: 2 warms, 140/10,12
Leg curl: 37/10,15

20 min carido

10/19

Shoulder and biceps workout:

High inc db press: 3 warms, 75/3 85/3,12
Trap bar shrug: 2 warms, 195/15,15
Front raise plate ss
with side lateral: 3 x
Barbell curl: 2 warms, 85/8 95/8,8
Alt db curl: 1 warm, 40/6 45/8
Con curl: 25/10,10

25 min cardio

Body weight still in check!!!

Joe · Beyond Nutrition - Co Owner

10-20

Quads and abs workout:

Feeling a little beat and a little cold coming on. Just run down!
Wanted to get this workout in since I am planing on two off days due a busy schedule. So I pushed through on the first test out round for 531 and did what was needed. Slow moving but after the squats felt better and the workout was pretty good. Finished with supersetting with squats and hacks!! Rock on..

Squat: 4 warms, 275/5 315/3 335/1 345/1,2
Hack squat: 3 warms, 250/6 275/10
Leg ext: 1 warm, 85/10,12 drop set
Squat ss
with Hacks: 3 x
ab work: 4 ss

20 min cardio

Weigh in: 156.5 to 157

Joe · Beyond Nutrition - Co Owner

Solid two day of training after two rest days. Friday had a lot of business to finish up including re fi on the home, and then Saturday traveled to Baltimore to watch a show with a couple of clients.
Had a good early morning workout hitting back on Sunday and then test out
for the 531 on chest today. Nice increases and progression for both workouts.
And today's workout was fueled by a high carb cheat meal last night. Carbs do increase performance!! LOL

10/23

Back and calves:

Lat pulldown palms in: 3 warms, 147/8 162/9,9
Bent over row: 3 warms, 215/6 235/6,8 185/17
Rope pulldown: 1 warm, 112/10 117/11 drop set
Chin ups: 3 x fail
Db floor row: 1 warm, 50/10,12
Calf work: 7 total sets

25 min cardio

10/24

Flat bench: 4 warms, 210/3 225/1 235/1,3
Slight in db press: 2 warms, 95/9,9 drop set
In db fly: 50/10,12,12
Flat bench 3 way's: 3x
Rope pressdown: 2 warms, 50/8,7 drop set
Bar ext: 45/12,11
Dips ss
with reverse pressdown: 2 x

25 min cardio

Joe · Beyond Nutrition - Co Owner

10/25

Deadlift hammy workout:

Was looking forward to this workout as the deads have slowly increased. The test out round of the 531 and nailed it. The grip was better, and I will be increasing next round. The goal was 385 and did the single pretty easily and then did a second set for 4 reps. Looking forward to getting this back into the 400's...
All in all, hammies were fried.

Deads: 3 warms, 315/5 345/3 365/1 385/1,4
Glute ham raise assisted: 3 x
Db split squat: 2 warms, 65/10 burn set
Leg curl: 1 warm, 45/10 50/9,8 2 burn sets
Good mornings: 1 warm, 125/18

20 min cardio

Yoster · The Truth!

My deads are right in that area - but I don't look like you - somthing must be wrong - HA

Starmonkey · Member

Yoster wrote:
My deads are right in that area - but I don't look like you - somthing must be wrong - HA

I use Beyond Nutrition products and I don't look like Lisa Mathern. I'm sensing a pattern here? I think we got in the wrong line Dave

Yoster · The Truth!

HA!

Joe · Beyond Nutrition - Co Owner

What is going on here? LOL

Well Dave, you are 15 pounds heavier then me.. ha ha.

Little catching up.

Finished the 531 on point with the shoulder press and pretty much smoked the numbers. All in all I will be increasing the weights for the second round.

Its deload round now, and got in my quad workout yesterday. Although I didnt squat as heavy, I still thrashed my quads on all other movements.

Will be having two off days, today and Saturday. I am away for the big natural bb pro show, the Yorton Cup. Besides helping at the show, I have guided and coached a few figure pro competitors for the show. They all look great and gonna kill it.
Will be back early Sunday morning, and planning on training that afternoon.

--

Joe · Beyond Nutrition - Co Owner

10/30 and 31

Just a couple more workout of deload then will begin the second wave of 531.

The 2 off days did me well, and during the one off day, I was helping out clients and judging part of the Yorton Cup. Wow, the men's pro was just ridiculous. I do have a lot of work to do. Very competitive group and set the bar up higher again!!

Today will be a deload of hamstring/deads and tomorrow delts/biceps.
Again, my deloads are just going a lighter on the focus movement and I do not let up
on the rest of the execises...

Yoster · The Truth!

Everyone is cracking fat jokes at me. Ha

Joe · Beyond Nutrition - Co Owner

11/3 Quads and abs: Was really charged up for the fact of doing a new routine and the second round of 531. Nailed the workout and in fact, added the weight wrong and did 5 more pounds on the working sets!! LOL The jump squat really finished them off. The workout really thrashed the quads and even cramped up on the cooldown cardio. I had to spend a few minutes stretching.. Squat: 4 warms, 285/5 305/5 325/5.5 Leg press: 3 warms, 450/10,14 Bar lunge: 2 warms, 155/6,8 Leg ext: 1 warms, 70/12,15 Jump squats: 25/10 30/10 35/10 Ab work: 4 sets 20 min cardio

Joe · Beyond Nutrition - Co Owner

11/4

Back and calves workout.

Little slow getting moving since my entire lower body was wrecked from the day before.
By the working sets on the rows, I started to finally loosen up. The remainder of the workout was sweet with a fantastic pump. Nice start to this round.

Bent over rows: 4 warms, 205/5 225/5 235/5,8 drop set
Lat pulldown wide: 1 warm, 110/10,9,9 drop set
Bench db rows: 2 warm, 80/9,9 drop set
1 arm cable row: 50/10 45/12,13
Close pulldown: 70/18 85/15
Seated calf raiss: 2 warms, 3 working sets, 2 burn sets

30 min cardio.

Slight changes in the diet and cardio to offset some the family occasions and Holiday's coming up.
Friday's weigh in was on point.
Rest day for 11/5

Joe · Beyond Nutrition - Co Owner

11/6

Chest and triceps workout:

First thing in the morning Sunday workout. Was solid and felt great. Starting numbers were decent and looking forward to increasing them next time out. Nailed the 531 bench press reps.

Flat bench press: 4 warms, 195/5 205/5 215/5,6
In db press: 2 warms, 85/9,7 drop set
Slight in bench press: 1 warm, 125/10,10 burn set
Rack push ups: 2 sets to failure
Decline tri ext: 2 warms 70/7,7
Close position pressdown: 50/10,9 40/14,13
Db KB: 20/15,15

30 min cardio

Yoster · The Truth!

So what are you doing to your diet for the holidays - just lightening up on things as a whole?

Nice chest workout!

Joe · Beyond Nutrition - Co Owner

Yoster wrote:
So what are you doing to your diet for the holidays - just lightening up on things as a whole?

Nice chest workout!

Still diet through, or what I like to put it, eat to win!,

But allow myself a few days here and there and to take it easy like I do now. I have a goal weight to be at starting Jan 1st.

Joe · Beyond Nutrition - Co Owner

11/7

Deads and hammy workout:

Nothing like a new hammy routine. Killed it and strength is coming back.
Kept it simple with two types of deads and curls. Determined to see more changes.

Deadlift: 4 warms, 315/5 335/5 355/5,7
Leg curl: 2 warms, 60/7,7,6 drop set
Stiff bar deads: 1 warms, 205/10 225/12
Db lug curl: 50/10 55/9,10
Ab/Adductor work: 4 sets

20 min cardio

Joe · Beyond Nutrition - Co Owner

11/8

Shoulder and biceps.

Solid workout and one of my favorites for the detls. Smoked the 531 numbers and got a great pump and burn. But the forearm was acting up a bit during curls so took it easy.

Db press: 3 warm, 75/5 85/5,12
Side laterals: 2 warm, 40/8,9,9 drop set
Upright row cable: 2 warm, 75/10,10
Rear delt raise on bench: 1 warm, 25/11,11,10
Hammer curl: 2 warm, 50/5 55/5,8
Close grip curl: 1 warm, 85/10 95/10
1 arm cable curl: 15/14,14,12

30 min cardio

11/9

Quads workout:

A little short on time for this workout but did what was called for on the squats. They were still solid even though on just one meal!! LOL Supersetted the barbell step lunge with extensions and the quads blew up. I left out jump squats for the limited time.

Squat: 4 warms, 300/3 320/3 330/3 340/3,3
Leg press: 2 warms, 415/10 460/10,12
Bar lunge ss
with leg ext: 3 x

20 min cardio

Joe · Beyond Nutrition - Co Owner

11/10

Back and calves workout:

Digging this workout as I made a couple of changes from last time. Throw in some higher rep overhand rows and 1 arm row. This really helped to blow it up. Solid reps with the lead off bent over rows..

Bent over rows: 4 warms, 210/5 230/5 240/6,7 drop set
Lat pulldown wide: 1 warms, 110/8 115/9,9 drop set
Bent over rows: overhand 135/10,12,12
Close pulldown: 1 warm, 120/10,9,9
1 arm db rows: 75/12,12
Calf work: 8 sets

30 min cardio