[snagency]

Originally Posted by fitfrancopro

Got my ZAP today, and took half dose since I am sensitive to caffiene. I will build it up, but man, the workout was intensified without jitters!

Well you lucky dog you.. I guess MA is pretty darn close to you tho isn't it? Guess mine'll be here tomorrow..
Sensing definite intensity & upbeat outlook from you Joe, man I love seeing this! Since you've cleaned up the diet, what are your macros at this point?

[fitfrancopro]

Thanks Steve!


My macro's have a slight range.
Protein, 200 - 220
Fat, 40 -60
Carbs, 180 - 200

I have learned during this off season that I cant overdo the carbs, bummer! I was doing 220 to 260, and my body wasnt using it all, LOL.

[fitfrancopro]

Delts and Tricep workout:

Made some nice gains today from last session, and felt super focused. there is a difference using the ZAP. And really looking foward to using it for both Back and Leg day!
Just did some light tricep workout again as the elbow pain is still there but improving.

Db delt press: 2 warms, 75/6 85/6,6 drop set X reps!
Barbell shrug: 2 warm, 205/8 225/8 drop set
Front raise bar ss
with Db side lateral: 3x
Tricep Dips: 2 sets
Double DB kickback: 1 warm, 25/11,10
1 arm overhead db ext: 1 set to failure.

Cleaned out the pond!!

[fitfrancopro]

5/31/08 Rest day!



Legs:

New round, new focus on front squats. Did not move as much before I was sick, but it will be back in weeks.
The workout was intense and fast paced. Stiff digging the ZAP at 2 caps.

Leg ext: 2 warms, 75/11,10
Front squat: 2 warms, 225/5 245/5 255/5
Stiff leg bar: 2 warms, 275/6 295/6 225/12
Walking lunges: 55/12 65/12
Calf work: 1 warms, 3 rounds of singles, 2 burnouts.
7 min cool down cardio.

[fitfrancopro]

Chest and arms:

POW! Hit some great numbers on the new rotation. And with the diet cleaner, starting to feel tighter after about 1 week. The only downer is the elbow tendon still acting up a bit.

Flat db press: 2 warms, 85/6 95/7,6,5
In Db press: 65/10 75/11,9
Flat bench press (X reps with chains): 3 sets with 135
In db curl: 2 warms, 40/6 45/6
Db Kb: 2 warms, 25/10,11
1 arm preacher curl ss
with 1 arm rope pressdown: 3 x

[snagency]

POW! -- you crack me up dude..
You continue to pick up steam like a locomotive Joe, very nice!
Are you taking Cissus?

[fitfrancopro]

Thanks Steve!

Yes, taking Cissus 2 caps, 3 x per day. I may increase it.

[fitfrancopro]

Back and Shoulder workout:

A real change in movements, and it was a killer workout. After hitting the pullups, (and let me tell you, not easy when you are 20 pounds heavier), I really was focused and instantly pumped. All in all a great workout.

Pull ups: 7,7,7,5 dropped to rack and burnout.
Seated cable row: 2 warms, 140/10 150/9 drop set
1 arm db row: 1 warm, 75/10 85/11
Push Press: 2 warms, 145/6 155/6 115/14
Side ups: 15/10 17/10,9

Cut the yard!

[semper27]

Solid training Joe! Pay close attention to the elbow situation! I'm definately going to have to try ZAP sometime soon.

[fitfrancopro]

Elbows getting better, thanks!

We will see how they are doing chest tomorrow.

Rest day on Wednesday, just mowed the yard.

Quad workout:

I love front squats! And today made one step closer to my goal. Last time my PR was 305 for a triple back in March, but this time, I will get 315 for reps soon. So I did make gains, and doing the hacks third was a challenge but helped the pump get crazy!

Leg Ext: 2 warms, 80/10,10
Front squat: 2 warms, 225/5 255/5 275/3 285/3
Hack squat: 1 warm, 1870/9,10,10 drop set X rep style
Sumo db squat: 95/15,14
Low ab work
7 min cardio cool down.

[snagency]

Hammering them legs Joe, nice front squat #'s!

[fitfrancopro]

Thanks Steve! I want to get 315 for a few, and hoping to attempt next time.

Chest:

Back to back great workouts. Sometimes just hitting one body part allows you to totally focus on the task at hand. Very happy with the numbers today as its starting to match pre sick numbers, LOL.
Was close to spent before the incline db presses.

Flat db press: 2 warms, 85/8 105/6,5,4
Chest dips: 3 sets to failure
In db press: 65/8 55/10,9
x reps with chains: 3 sets to failure
upper ab work.

[fitfrancopro]

Back and calves:

Fantastic workout, and did trap bar deads for the first time in months. After doing the first set of 315 for 6, I keep the next two sets the same but went nuts on the reps. The rush of energy took off!
Started with pullups again and made a couple of rep gains.

Pull ups: 8,8,7,6
Trap bar deads: 2 warms, 315/6 315/10,12
Seated cable row: 2 warms, 140/10,11
Straight arm pulldown: 35/12 40/11,10
Calf work: singles with 25/12,10,9 3 burn out sets
12 min cardio cool down.

[fitfrancopro]

Biceps and Hamstring workout:

Was tired this morning pre workout, and thought of just resting. Most likely its from training so hard over the last few days, and now the mini heat wave here. Well, after I got going with a couple of warm up sets. It was rock and roll time. Even though bicep exercises are not impressive, but I was able to do 50's for a set of 5. That was a first. This was a ZAPPED workout.

In db curl: 2 warms, 40/6 45/5 50/5
Cable curl: 1 warm, 55/8,8 drop set
1 arm preacher curl: 25/13,11 20/15
1 leg standing curls: 1 warm, 30/11 35/9
Lying leg curl: 1 warm, 45/7 50/5 2 drop sets
Ab work
10 min cardio cool down.

[fitfrancopro]

Shoulders and tricep workout:

Again was a little tired going into the workout. The heat, and possible sinus pressure are the culprits. Anywho, relaxing before the workout, I was able to focus on the task at hand and really pushed it through. All in all a great workout, and made gains on the push press. Also, I was able to do some light tricep workout and its getting better.

Push press: 2 warms, 145/6 165/6,5 drop set
Side lateral with cable: 1 warm, 20/11 25/10
Rear delt raise ss
with Db shrug: 3 x
Tricep press: 4 x
1 arm rope press: 3 x
10 min light bike.