[fitfrancopro]

Back and shoulder workout:

Finished up this rotation and bamm, it was a great workout. Made gains again.
I plan on doing another 3 day split rotation and then may spread things out.

Lat pulldown palms up: 2 warms, 140/6 160/6,6 drop set
T bar row: 2 warms, 160/8,8
Rope pulldown ss
with rack pull ups: 3x
Side lateral: 2 warms, 40/6,8
Front raise with chains ss
with rear delt raise: 3 x
7 min cool down cardio

Will be starting Recreate by USP Labs tomorrow. Time to shed some fat!!!!

[fitfrancopro]

Saturday the 10th, rest day.

Leg workout:

New round of exercises today and it went great. Led off with leg press for the first time in over 2 months. Although the strength was off a bit, the pump and feel were on. I also used the chains for the squats today. They add about 20 pounds to the weight on the bar.

Leg press: 3 warms, 450/8 495/8,9
Squat with chains: 1 warm, 185/8,10 drop set
Stiff leg db: 1 warm, 85/8 95/8,8
Db leg curl: 1 warm, 40/11,10
Calf work: 6 sets of high reps
Ab work: 5 sets mix

[fitfrancopro]

Chest and arms:

New round and it was good. Although, I did skip over triceps since the elbow ligament pain had acted up over the last couple of weeks and today more so. Hurts on presses too! Either way, pushed on through and burn the chest and biceps up.

In bar press: 2 warms, 165/6 185/6,6 135 with chains/12
Flat db press: 75/8,8 65/10
Chest dips: 3 sets to failure
Barbell curl: 2 warms, 85/6 105/6,6
Rope cable curl: 2 warm, 45/9,8
10 min cool down

[fitfrancopro]

Back and delt workout:

Fantastic workout from the first warm up set to the last burnout. First time hitting deads in over 2 months! Felt great doing them and looking foward to moving more normal weight.

Lat pulldown wide: 2 warms, 140/6 160/6,6 drop set
Deads: 2 warms, 275/8 295/8
Db bench row: 1 warm, 60/10,9
Upright cable row: 2 warm, 65/9,8
Side lateral up/downs: 3 sets
Ab work

Notes: finished up USP Labs test booster and it sure did help me get back on track. Looking forward to using it in the furter. I also increase the morning dose of Recreate. I had a nice get up a go feeling but not jittery. And since I am done with the T booster, I will start using Powerfull again.

[snagency]

looking good Joe.

[fitfrancopro]

Thanks Steve, getting there.

[fitfrancopro]

Rest Day from the weights.

Did a lot of work outside and cutting the yard.
My cardio for the day!

Back and traps are really sore from the deads yesterday, great stuff.

[fitfrancopro]

Quads:

I decided to rotate a 3 day and 5 day split. Nothing like getting both of best worlds. With the 5 day, I am getting a little more volume and rest between muscle groups, but more importantly, I get more focus on the muscle group.
Today I just did quads.

Leg Press: 3 warms, 495/8 540/6,6 360/16
Squat: 2 warms, 225/8,8
Step ups: 30/10 40/10
Leg Ext: 60/13,11

I was baked!

[fitfrancopro]

Chest:

Feeling really good but the elbow pain was acting up on the first movement. Its the tendon leading to the top of the elbow.
I bought an elbow brace/wrap, but didnt do jack! Anyway, I pushed on and it was a great workout.

Mid Incline Bar press: 3 warm, 1756 195/6,6 drop set
Flat db press: 75/8,8,7 65/8
Chest Dips: 3 sets to failure
In db fly: 45/10 40/12
12 min light cardio.

[fitfrancopro]

Back and Calves workout:

Nice and focused today. I dig this routine and have not done it in a while.
Made gains on the pulldown from last time.

Lat pulldown wide: 2 warms, 145/6 165/6,6 drop set
Bent over rows: 1 warm, 185/8 205/7,7
Db deadlift: 1 warm, 105/8,10
Close grip pulldown: 95/15,12
Calf raise: 90/19,13,9 3 sets body burn outs.
10 min coold down cardio

Weigh in: 170
No change from last week, but feel tighter.

[fitfrancopro]

Bicep and hammstring workout

Have done this combo in about a year. I like it since each bodypart has nothing to do with each other, and I can get the most out of the lifts.
Great pump and burn today.

Barbell curl: 2 warms, 85/6 105/6 115/6 drop set
Alt seated dbcurl: 35/8,9,9
1 arm cable curl: 15/12 20/12
Leg curl: 2 warms, 55/6 60/4 double drop set
Stiff leg bar ss
with db leg curl: 3 x
7 min cool down. [/b]

[snagency]

hey hey, 4 straight w/o days Joe! Now you're cooking! Good deal..
I'm liking this particular split you're doing too, looks very intriguing, might have to run this for a few weeks.
I notice that you don't do much direct shoulder work (no military or DB presses?), is this because of injury issues or preference for what does/doesn't work for you?

[fitfrancopro]

Thanks for checking in Steve. Actually the next workout (tomorrow) is shoulders and triceps.
Not sure what I will do for the tri's since the elbow tendon is hurting. We will see.

Drop me an email when you have the chance.

[fitfrancopro]

Delts and triceps:

Solid workout today, and becoming more and more focus. Seeing the results from the last pro show, sparked my motivation a little bit more and realize I need to hit it hard.
Did barbell shrugs for the first time in many months. Did each rep slow and controlled.

The only set back was taking it easy on the triceps. Basically, I was just mixing things up to see what doesnt hurt the elbow tendon.

Db delt press: 2 warms, 75/6 85/5,5 drop set
Bar shrug: 2 warm, 205/6,7 drop set
Front raise bar ss
with seated side lateral: 3 x
mix of tricep work.
10 min light cardio

[fitfrancopro]

Rest Day:

Cardio on the bike for 25 min
Weighted Ab work.

No yard work, its raining, again!

[snagency]

A real man does yard work whether it's raining or not Joe..
haha, j/k my man! If my wife had her way tho, she'd have me out there in it! A guy's got to have his limitations..

[fitfrancopro]

Legs:

Made gains on everything from last time. Wicked pump and faster pace workout.
I like using Powerfull pre workout and its an elevating feeling with Recreate