[fitfrancopro]

True, it can be debated, thats why I posted it. LOL

Seriously, I may be nit picking, but this workout I did 85 for two 8's and one 7. Thats a volume of 1955. The last time I did, 105 for a 6 and two 5's. Thats volume of 1680.

So which is more effective? You would think time using 85's right? I am not going to lose sleep over this, just want others thoughts.



And thanks Semp!!!

[snagency]

In & of itself, isolated, I would say the higher total volume was more effective. If you were to run an extended program w/ those 105's, going to 110's & 115's over a 6-week period and staying in the lower rep range, then for type II muscle fiber development, I would say that would be more effective..
In a singular w/o environment, you're right - you're splitting hairs! lol..
(EDIT: ooops, typed too quick; clarify that I meant fast-twitch fibers, LOL)

[fitfrancopro]

Splitting hairs? Most likely



Back and calves:

Was in overdrive today and blasted the back. The trap bar deads seem easier than normal for me today. Nailed 405 for 4, and then 225 for 20 reps. This past month has been great and looking forward to moving on. I weighed in the morning at 170.5. Hard to explain, but I am starting to fill out at this weight.

Lat pulldown wide/bent bar: 2 warms, 145/8,8,7
Trap bar deadlifts: 2 warms, 315/6 405/4 225/20
Seated cable row: 1 warm, 140/10 150/9 140/11
High cable pulldown: 35/12 40/11,10
Single calf raise: 25/12,12,11 3 drop sets
10 min cardio cooldown.

[snagency]

Getting more solid at higher bodyweight.. dig that news!
And where are my manners at -- happy late FD bro, hope it was a good one! Karate class w/ the daughter sounded like fun times..

[fitfrancopro]

Thanks Steve, happy Father's day to you too!
The karate class was fun, and I was sore the next day, ha ha.

[fitfrancopro]

Biceps and hamstring workout:

Trained early today due to afternoon clients. I am not very good with just one meal in me, and so I initially took that attitude into the workout. I may sound like a broken record, but after a couple of warm up sets, I was locked in.
Made gains across the board again!!

In db curl: 2 warms, 40/6 50/5,5 drop set
Cable curl: 1 warms, 55/8 60/8 drop set X reps
1 arm preacher curl: 25/13,11
Standing 1 single leg curl: 1 warm, 30/10 35/10
Lying leg curl: 1 warm, 45/6 55/6,5 drop set
12 min cardio cool down.

[fitfrancopro]

Shoulder and tricep workout:

Was a lower key workout, but still made gains and a PR on the push press. I actually was able to do some challenging weight for the triceps and hoping to continue to do so.
My workouts have been so intense lately, that I actually enjoy my days off. And tomorrow is a day off.

Push press: 2 warms, 145/6 165/6 175/5 drop sets
Side lateral cable: 1 warm, 22/10 27/8
Rear delt raise on bench ss
with Db shrug: 3 x
Tricep pressdown: 5 sets
Db Ext: 3 sets
5 Sprints with warm up and cool down.

[fitfrancopro]

Friday: OFF

Legs:

Going into the workout I was all fired up to do reg back squats. Have not led off with them in almost two months. So after warming up and a couple of sets, the groin acted up again! So I narrowed the stance a bit which helped, but was more of a challenge. The weight was not bad, just was hesitant.
Still content with what I did, even though I avoided my walking lunges.

Let ext: 1 warms, 70/12,12
Squat: 2 warms, 275/5 305/3 325/3 225/10 135 with chains
Lying leg curl: 2 warms, 55/6 60/5,5 drop set
calf work high reps: 5 sets
10 min cardio cool down.

[fitfrancopro]

Chest and arms:

Nailed it today on all cylinders. Some of the motivation came from the posing class I taught today. Its gives me a charge watching those who are in prep for upcoming shows. Led off with flat barbell press, first time in many moons. Felt good but didnt push it too much. By the end all was pumped!!!

Flat bar press: 3 warms, 185/6 205/5 220/5,5
Mid In db press: 1 warm, 75/9,9,7 drop set
In fly: 45/11,10 drop set with push ups
Cable curl: 2 warms, 65/8 70/7
Rope pressdown: 2 warms, 45/9,8
Hammer curl ss
with tricep dips: 3 x
10 min cardio cool down.

[snagency]

Good stuff man. I like seeing you stay @ those 5 rep set scheme's you're running w/ progression.
Wish I could be there for one of your posing classes dude. Like to get a feel for how you approach it, some of these poses you have are just Zane-esque, for real.

[fitfrancopro]

My next clas is July 20th!! Try to make it, LOL


6/23/08

Back and delt workout:

New rotation and new fire. Wacked the back and shoulders today with a faster paced workout and great pump. I really like doing the old school t bar rows with a slow and controlled fashion.

Lat pulldown (palms up) 2 warms, 140/6 160/6 170/5,5
T bar row: 2 warms,160/8 180/7 190/7 135/14
Rope pulldown: 100/11 85/12,10
Db shoulder press: 2 warms, 75/6 85/6,4
Front Raise bar ss
with seated side lateral: 3x
6 sprint with warm up and oooldown.


Today: Rest day

[fitfrancopro]

Quads and calves workout:

Made nice gains from last workout and really blasted the quads. The groin is still tender and it did hold me back as the working sets we still timid. Besides rest, what can I do? Focus is dead on and looking forward to what I can do over the next 6 months.

Squat: 3 warms, 275/5 315/3 335/3 345/3 225/12
Leg Ext: 1 warm, 80/8 90/8,7 drop set
Leg Press: X reps with 225, 270 x 2 didnt count reps
Step ups: 50/10,10
Calf Raises: Dogg Crap singles
10 min light cardio

[snagency]

Originally Posted by fitfrancopro

My next clas is July 20th!! Try to make it, LOL

Dude, if I was gonna be anywhere near your neck of the woods, I'd be there, believe me!

Looking forward to seeing your progress over 6 months too.
Is it all off-season training? I had heard you weren't competing till '09. Gonna run a log for that long?

[fitfrancopro]

Originally Posted by snagency

Dude, if I was gonna be anywhere near your neck of the woods, I'd be there, believe me!

Looking forward to seeing your progress over 6 months too.
Is it all off-season training? I had heard you weren't competing till '09. Gonna run a log for that long?

Yep, sometime in 2009, depends, but would like to do the Yorton again.

[fitfrancopro]

Chest and abs:

Nice workout today and made gains from last time. Although I wasnt too jacked entering the workout, but I must give props to the ZAP because when it came to moving the weight, I was able to re focus. Finished strong, and felt like I could have kept on going.

Flat bench press: 3 warms, 185/6 205/6 225/5,5 2 drop sets with chains.
Mid incline palm in press (PIP): 1 warm, 60/8 65/7 drop set
In db press: X reps with 65 for 3 sets
Uneven ball push ups: 3 x
Upper ab work: 5 sets
10 min cardio cool down

[fitfrancopro]

Back and calves:

Early workout due to busy day training clients. A great workout with a new order of exercises. The back filled up real fast and finished the training with deadlifts and chains! Strength and energy was still up considering I just had one meal.


Lat pulldown wide(curved bar): 2 warms, 135/6 155/6,6 drop set
Bent over rows: 2 warms, 205/8 225/5 185/12
1 arm cable pulldown: 50/10,11,10
Deads with chains(9 lbs each): 185/10,14 (slow tempo)
Calf work: 3 sets DC, 2 burn out sets
12 min cardio cool down.

Rest day tomorrow, as I am going down to the OCB contest in Delaware.