Joe Franco USP tester/workout journal

fitfrancopro · 10-08-2008, 05:04 PM

Back and calves workout:

Really digging it now, and hit some nice numbers on a couple of movements. Pulled 405 for 6, which is a current best for me, and then finish with 275 standing on a plate for 11. I like this as it increases the range of motion. Faster paced training, and that includes during the deads.

Pull ups: 12, 8, 8, 6
Deads: 2 warms, 365/6 405/6 275/11 on plate
Seated close grip row: 2 warms, 160/8,9 drop set
Str arm pulldowns: 35/12,11,11
Calf raises: singles, 25/13,12,9 3 types of burn outs

12 min cardio cooldown.

fitfrancopro · 10-09-2008, 05:18 PM

Bicep and hamstring workout:

Another fast paced workout and hit some great numbers again. Its always encouraging to break PR's or just do more weight after a layoff of a month plus of doing an exercise. The fun continues.

In db curl: 2 warms, 40/6 50/5 55/4 drop set
Cable curl: 1 warm, 55/8 65/8 drop set
Spider curls: 25/8 20/13,12 (the bi's where spent)
Leg curl: 2 warms, 55/6 65/5 55/8 drop set
Lying ball curl: 3 sets to failure

Side ab work: 5 sets
14 min cardio cooldown.

Weight: 172

fitfrancopro · 10-10-2008, 02:34 PM

Shoulder and Tricep workout:

A great finish to a round this week. Made gains on the first exercise for each muscle group, and zipped through the routine without sacrificing any strength. Pump was radical!!
Off day tomorrow, and the body needs it.

Push press; 2 warms, 145/8 165/5 185/5 135/11
Side lateral cable: 2 warm, 25/10,10
Bench rear delt raise ss
with Db shrug: 3 x
Reverse grip tricep pressdown: 2 warms, 70/8,8 drop set
Db Ext: 30/6 25/8 20/11,10

14 min cardio cooldown.

fitfrancopro · 10-12-2008, 07:13 PM

Leg workout:

Early morning training but felt great. Continued the trend of doing sets of 5's. And nailed 2 sets of 305 for 5. From there, the workout was cake, and made gains.
Tried again to do a regular glute ham rep, but didnt happen. I think I need to drop 20 before that happens.

Leg ext: 2 warms, 85/10 75/10
Front squat: 2 warms, 275/5 305/5,5 drop set
Glute ham raise: 4 sets assisted, 1 drop on leg curl
Sumo db squat: 2 warms, 155/11 160/10
Calf work: set of bw singles x 3, then 3 pulses

10 min cardio cooldown.

USPLabs · 10-12-2008, 07:39 PM

Quote:

Originally Posted by fitfrancopro

Shoulder and Tricep workout:

A great finish to a round this week. Made gains on the first exercise for each muscle group, and zipped through the routine without sacrificing any strength. Pump was radical!!
Off day tomorrow, and the body needs it.

Push press; 2 warms, 145/8 165/5 185/5 135/11
Side lateral cable: 2 warm, 25/10,10
Bench rear delt raise ss
with Db shrug: 3 x
Reverse grip tricep pressdown: 2 warms, 70/8,8 drop set
Db Ext: 30/6 25/8 20/11,10

14 min cardio cooldown.

Radical and the ability to finish every workout strong is Super Radical!

fitfrancopro · 10-13-2008, 03:43 PM

Quote:

Originally Posted by USPLabs

Radical and the ability to finish every workout strong is Super Radical!

Wurd!! Nothing like the feeling of going on and on and on. LOL

fitfrancopro · 10-13-2008, 03:44 PM

Chest and arms:

Real bang up today and made gains across the board again! Stayed away from the really heavy presses as my body is feeling it. Other than that, everything was rockin and fantastic all around.
Even though, the split has been the best I have done, I am looking forward to moving on to a basic 4 day slit for the winter months and before I start my contest split!!!
Change is good.

Flat db press: 2 warms, 85/8 105/6,7,5
In db press: 1 warm, 85/9,8 burn out set
Flat fly: 45/10 50/8 45/12
In db curl: 1 warms, 40/6 50/5,5 burn out set
Cable overhead ext: 1 warm, 65/6 70/6,6 burnout set
Rev bar curl ss
with Double db kickback: 3x

14 min cardio cooldown.

fitfrancopro · 10-14-2008, 02:52 PM

Back and delts workout:

Really in the groove today and the workout was solid with nice gains.
I switched out the standing push press since it hurts one too many joints lately. I replaced it with a modified seated barbell press. The twist is that I am leaning back a bit like a really steep incline press. I kept the motion short, and wow, it really burn the delts. And the best part no other pain, LOL.

Pullups: 12/9,8,6
Seated cable row: 2 warms, 170/9 180/7 drop set
1 arm db row: 1 warm, 95/10 100/10 85/14
Mod seated bar delt press: 3 warms, 155/9 175/7 135/11
Db shrug ss
with side lateral: 3 x

20 min cardio

Tomorrow will be a off day!

fitfrancopro · 10-16-2008, 05:51 PM

Quads:

On to higher rep and control rotation for the focus movements.
Today was front squats and went ATG with a slower tempo. Just a great workout today with fantastic pump and burn. Hit a PR on my Hack Squat machine.

Leg Ext: 2 warms, 85/10,10
Front squat: 1 warm, 175/10 185/10 195/10 200/10
Hack squat: 2 warms, 235/6 280/6,5 180/14
Step ups: 40/10,12

Low ab work
10 min cardio cooldown.

snagency · 10-16-2008, 06:01 PM

Consistently good stuff coming from ya Joe!

Out of curiosity, are you planning on upping the Prime beyond 6/day at any point? I ran with 8 today myself, 4 dosings @ 2 per. Think I'll try 3x3 tomorrow, run 2x2 on off days.

What do you think of stepping up to 12/day?

fitfrancopro · 10-16-2008, 06:42 PM

Hey Steve,

I actually started to do 3-2-3 spread out through the day with the first 3 caps pre workout.

I may go 3-3-3. Cant see me doing more, it might be too much,

fitfrancopro · 10-17-2008, 06:28 PM

Chest workout:

Good workout today and made rep gains across the entire workout as compared to last month. The session brought a great pump, and the energy level with off the chain. Body is starting to feel some aches. Nothing more than usual but I plan on take next weekend off, at least a 3 day break. Other than that, just a solid workout.

Flat db press: 2 warms, 85/10,9,9,8
Chest dips: 25/8,8,7 drop set
In db press: 65/10,10,9
Flat bar x reps with chains: 3 set

Upper ab work
14 min cardio

weight: 172.5

fitfrancopro · 10-18-2008, 07:11 PM

Back and calve workout:

A little rushed today with the training, so I mixed things up and had a different approach. I still did pull ups but focused on a great squeeze and stretch with less reps. Also, I tried out rack pulls instead of deads.

Pull ups: 9 sets of 5 reps, last set did 6
Rack pulls: 2 warms, 405/6 475/6 500/6 315/15
Seated close row: 2 warms, 170/10 180/9 drop set
Calf raise: singles with 25# 3 sets to failure, then 3 burnouts.

10 min cardio cooldown

fitfrancopro · 10-19-2008, 03:23 PM

Bicep and hamstring workout:

Really on point this morning with the workout. Got me some PR's on some simple curling movements. Plain and simple, was in the zone, and the Prime is kicking.

This week may be hairy with the training, as I am having some dental issues (minor surgery on Tuesday) so not sure how I will feel the day after. Plus, I will be taking off Fri to Sun, as I am heading down to the CCC to support two clients and will be with the family. So all in all, these days will be needed rest.

In db curl: 2 warms, 40/6 50/5 55/5 drop set
Cable curl: 2 warms, 70/8,9
Spider curl 25/10,12,11
Lying leg curl: 2 warm's 55/6 65/6,5 drop set
Ball Leg curl: 3 sets to failure

side ab work: 6 sets
14 min cardio cooldown.

fitfrancopro · 10-20-2008, 04:01 PM

Shoulder and Tricep workout:

Made gain across the workout and really digging my new shoulder barbell press movement. I think I found a winner in which its easy on the rotator cuff.
After the first exercise, picked up the pace, and the pump was tight.
Tomorrow is a scheduled day off.

Seated barbell press: 2 warms, 155/6 185/6 205/5 145/10
Side lateral pole: 1 warms, 25/12 30/11
Bench rear delt raise ss
with db shrug: 3 x's
Reverse Tricpe pressdown: 2 warms, 70/8 75/8 burnout
Ly Db ext: 30/8 25/10,8 20/11

14 min cardio cooldown