[fitfrancopro]

Monday: rest day.

Quad workout:

Real nice workout today and made some gains from last time and from 1 plus month ago again. The pump and burn from the sissy squats were radical!

Leg press: 3 warms, 495/6 555/6 600/5 405/14
Squat ATG: 2 warms, 275/6 300/6 185/12
Leg Ext: 1 warms, 70/10,10
Sissy pole squat: 2 set to failure

upper ab work
10 min cardio cooldown.

[fitfrancopro]

Chest workout:

Feeling great today and well rested! With that, the gains kept on coming and hit a new PR with my slight incline db press with 115 for 4. The rest of the workout was a fast tempo not wanting to slow down attitude. The goal is to do a decent crab most muscular by the next show, LOL!

Slight incline db press: 3 warms, 105/6 115/4 75/12
Flat bench: 2 warms, 190/6 200/6 drop set
Body weight dips: 3 sets to failure
In db press: 2 sets of X reps.

Upper ab work
12 min cardio cooldown.

[snagency]

LOL is right - I've seen your posing dude, I think you can pull off the crab..

[fitfrancopro]

Originally Posted by snagency

LOL is right - I've seen your posing dude, I think you can pull off the crab..

Thanks Steve, but my point was that I need more size to look good doing that pose!!!!


Thursday the 18th

Back and calf workout:

Really strong pump and burn today. No deads, but the lats to a real beating.
Hit PR's across the board!

Lat Pulldown: 3 warms, 185/6 195/6 drop set
Db bent over row: 2 warms, 95/8 100/8 drop set
Close v-grip pulldown: 110/11,12,10
Barbell bentover row with chains: 155/14,12,12
Calf work: 90/20,18,12 3 drops with chains

12 min cardio cooldown.


Bicep and hammie workout:

What can I say, got another PR on barbell curls. Rest of the workout was solid as doing glute ham raise assisted still kicks my arse. One day I will do 1 regular rep, LOL.

Bar curl: 2 warms, 125/6 145/5 150/5 drop set
Alt db curl: 40/8 45/8,8
Con curl: 35/11 30/12 25/14
Glute ham raise: 3 sets of 10
Leg curl: 1 warm, 40/8 42/8 burn out

Side ab work
10 min cardio cooldown.

[aefx2387]

Originally Posted by fitfrancopro

Thanks Steve, but my point was that I need more size to look good doing that pose!!!!


Thursday the 18th

Back and calf workout:

Really strong pump and burn today. No deads, but the lats to a real beating.
Hit PR's across the board!

Lat Pulldown: 3 warms, 185/6 195/6 drop set
Db bent over row: 2 warms, 95/8 100/8 drop set
Close v-grip pulldown: 110/11,12,10
Barbell bentover row with chains: 155/14,12,12
Calf work: 90/20,18,12 3 drops with chains

12 min cardio cooldown.


Bicep and hammie workout:

What can I say, got another PR on barbell curls. Rest of the workout was solid as doing glute ham raise assisted still kicks my arse. One day I will do 1 regular rep, LOL.

Bar curl: 2 warms, 125/6 145/5 150/5 drop set
Alt db curl: 40/8 45/8,8
Con curl: 35/11 30/12 25/14
Glute ham raise: 3 sets of 10
Leg curl: 1 warm, 40/8 42/8 burn out

Side ab work
10 min cardio cooldown.

Dude! I can do a few unassisted glute ham raises

[fitfrancopro]

Damm, thats great!! Must be the Prime

[aefx2387]

Originally Posted by fitfrancopro

Damm, thats great!! Must be the Prime

Lol, this was pre prime!
I thought I was going to get some HIIT sprints added in after taking a shot like that but since you smash me on just about every other exercise I guess i can take claim to it being the one thing I can beat you at.

[fitfrancopro]

Saturday: Rest day


Delt and tricep workout:

Early morning workout and it was fast paced with a great pump. I did Arnold presses instead of reg Db delt presses. Wow, I am weak compared to the normal but the muscle burn was 10 fold. Made some nice gains on the shrug and finished strong with the triceps.

Arnold press: 2 warms, 65/6,7,6 drop set
Bar shrug: 2 warms, 245/8 265/8,7 burn out set
Seated Rear delt raise: 1 warm, 25/11,10,10
Tricep dips with chains: 11,8,8 bw set
Rope pressdown: 1 warm, 40/9
Reverse pressdown: 1 warm, 45/13

12 min cardio cooldown.

[snagency]

Originally Posted by fitfrancopro

Thanks Steve, but my point was that I need more size to look good doing that pose!!!!

That comment was tongue-in-cheek bro.. your posing is beyond reproach. Your development is extremely aesthetic & balanced, you don't need size to pull off that pose. I can def. understand & appreciate the desire for size tho.. we all want to get bigger!

[fitfrancopro]

I understand Steve, and thanks for the respect brother.

[fitfrancopro]

Leg workout:

Feeling the groove today and made gains from last workout! And nailed a PR with stiff leg deads and hit 365 for two sets of 6. Groin is feeling better but the knees ached a bit. And I think the leg press brings it on as squating I am pain free.

Leg press: 3 warms, 495/6 560/6 605/6 405/15
Stiff leg bar: 2 warms, 315/6 365/6,6 225/12
Squat with chains ATG: 1 warm, 165/10,11
Db Leg curl: 1 warm, 40/10,11
Calf work: 2 wrams, singles with 3 different ranges, 3x

10 min cardio cooldown.

Morning weight: 172

Will be starting PRIME this Sunday. Its on!!

[fitfrancopro]

Chest and arms:

Wow, gains and PR's again today. The split is really doing its job, and recently had a client start it! Hope he gets the same gains as I do, LOL. This may be strange as its over a year away, but I am getting anxious to competing again!.
Ok, on to the workout, PR with Slight incline db press, chest chain dips and barbell curls, tricep pressdown.

Slight incline db press: 3 warms, 105/6 115/5 85/11
Chest dips with chains: 10,9,8,8
Flat bench x reps: 135 x 3 sets
Barbell curl: 3 warms, 145/6 155/5 95/11
Tricep Pressdown: 3 warms, 95/6 100/5 65/11
Rope curl ss
with db ext: 3 sets

20 min lawn mowing!

[CoreDoug]

Originally Posted by fitfrancopro

Chest and arms:

Wow, gains and PR's again today. The split is really doing its job, and recently had a client start it! Hope he gets the same gains as I do, LOL. This may be strange as its over a year away, but I am getting anxious to competing again!.
Ok, on to the workout, PR with Slight incline db press, chest chain dips and barbell curls, tricep pressdown.

Slight incline db press: 3 warms, 105/6 115/5 85/11
Chest dips with chains: 10,9,8,8
Flat bench x reps: 135 x 3 sets
Barbell curl: 3 warms, 145/6 155/5 95/11
Tricep Pressdown: 3 warms, 95/6 100/5 65/11
Rope curl ss
with db ext: 3 sets

20 min lawn mowing!

Keep crushing it! Looks like you are making awesome progress. What split are you on now? Looks like you have been doing more volume than usual.

[fitfrancopro]

Thanks Doug!

A little more volume but not the Doug Miller volume.

As far as the split, in a nut shell, doing a combo of a 3 day and 5 day split rotation. And with that, I focus on 1 exercises for each body part for 4 straight workouts.
So its a power / volume split.

[fitfrancopro]

Wednesday: Rest day


Back and shoulder workout:

Will today was deadlift single rep day! More or less, going for an all out PR, and nailed 455 for the single. I purposely didnt go nuts before the lift. And I thought I had a little left, so I burned out two more sets with 315. Made gains across the board. And really happy with the PR, now the next goal is 475 before the New Year with a body weight of 170.

Lat pulldown: 3 warms, 185/6 200/5 2 drop sets
Deads: 2 warms, 335/4 385/2 425/1 455/1 315/11,7
Db Bench row: 1 warms, 65/10 70/9,9
Side lateral: 3 descending sets
Bar shrug: 135 with chains, 3 sets

14 min cardio cooldown