[edwards]

i saw you had your blood work done at the beginning of the log and was just wondering if you had it done again recently since youve been on the test booster. thanks!

[fitfrancopro]

Originally Posted by edwards

i saw you had your blood work done at the beginning of the log and was just wondering if you had it done again recently since youve been on the test booster. thanks!

It was not a significant amount, but Jacob can chime in.

[fitfrancopro]

Bicep and hamstring workout:

Pushed it real good today and made solid gains. I actually hit PR's on hammers and stiff leg db and caught them on video.. Again, they are good numbers for me, LOL. The workout was fast paced and was drenched at the end.

Hammer Curl: 2 warms, 65/6 75/6 55/9
Close grip bar curl: 1 warm,s 90/8 100/8 drop set
1 arm cable curl: 1 warm, 17/11,10
Stiff leg db: 1 warm, 95/8 125/8 135/10 85/12
Leg curl: 40/8,7 2 burn outs
12 min cardio cool down.

Hammer with 75's



Stiff legs with 135's

My manager is in the background.

[snagency]

Nice work Joseph.
Your manager looks like he runs a tight ship, lol..

[fitfrancopro]

Thanks Steve.

I had no idea his was in the gym, ha ha. The funny thing is that he looks like he is filing papers.

[fitfrancopro]

Shoulder and Tricep workout:

Another solid workout today and made gains across the board. This week has a been a great week of training, and although I love it, I need the rest tomorrow. I may do cardio but depends on the time of the day. Hit another PR with side laterals.

Side lateral: 2 warms, 45/6 52.5/5,5 2 burn out sets
In db delt press: 1 warm, 75/8,8,7
Upright row: 1 warm, 90/11 100/9
Front raise plate: 45/13,12
Tricep pressdown short bar: 2 warm, 70/8 80/7 drop set
Bar ext: 50/12,11,9
12 min cardio cooldown.

[fitfrancopro]

Off day from the weights:

Ab work
Cardio: 25 min

[fitfrancopro]

Legs:

Slow start to the workout, as I was tired and was trying to figure out what to do, since the groin still hurts. Its blows that I cant do any lunges, and limited on other quad movements. So I started out on the leg press with a number of warm up sets. I worked up to a decent amount, but the focus kicked in during the drop set! The workout became STUPIFIED! Made a gain on stiff legs.

Leg Press: 4 warms, 450/6 540/6,6 360/18
Stiff Leg deads: 2 warms, 275/6 315/6,6 burn out set
Squat with chains: 135/12,14,14
Db leg curl: 30/12 35/12,9
Calf work: 5 sets
12 min cardio cooldown.

[snagency]

Stupified huh? What a DISTURBED choice of words, ahahaa..
Way to work thru your sore bodyparts man.

[fitfrancopro]

Figured you would dig that one Steve.

But that darn groin has been bothering me since early May!

[snagency]

Them groin issues can linger for sure. Only thing you can do is total extended rest. Only problem is, I don't think either one of us has that kind of patience!

[fitfrancopro]

Chest and arms:

Pow! A fantastic workout, considering I only had one meal in me. Nailed some PR's on movements I have not done in over a month. This just makes it more exciting for the future! Added a new twist to chest dips. THis time I hung the chains around my neck for add resistance.

Slight In Db press: 2 warms, 85/6 105/6,6,5
Chest Dips with chaings: 4 sets to failure
Flat benc: 135 for sets, X reps
Barbell curl: 2 warms, 115/6 125//7 drop set
Tricep pressdown: 2 warms, 75/6 85/6 drop set
Rope curl ss
with Db ext: 3 x
14 min cardio cooldown.

[fitfrancopro]

Back and shoulder workout:

Its always great to come back to a new split and hit PR's on pulldowns and deads. All this and my body weight had not gone up. Although, as I write this, (couple hours after training) I am tired. Looking forward to a full nights sleep since the family is down the beach for a few days.

Lat pulldown wide: 2 warms, 150/6 170/6 180/6 drop set
Deads: 2 warms, 315/6 365/4 385/4 405/2 225/15 with pause on bottom
Db bench row: 55/10 60/11,10
Upright cable row: 2 warms, 70/8,8
Side lateral up and downs: 3 x
14 min cardio cool down.

[fitfrancopro]

Rest Day:

Cut the back yard, nothing exciting.

Baak and traps are really sore from the deads though!

[fitfrancopro]

Quad workout:

Made gains again today on the leg press from a few days back. It is hot in the NE, and will be getting hotter! Towards the end of the workout I was drenched and beat up. I am starting to dig closer stance ATG squats. Cant handle as much weight, but its easier on the groin.

Leg press: 3 warms, 495/6 550/7,8
Squat atg close: 2 warms, 275/6 285/6 185/12
Step ups with db's: 45/10 50/12
Leg ext with pause: 60/14,13
Light calf work
12 min cool down cardio

[fitfrancopro]

Chest workout:

Today's workout was off the link! Fast paced and slammed my chest while hitting a PR on Db presses with 110's. Glad to see improvement here since I really want to bring up my chest.

Slight In. Db press: 3 warms, 105/6 110/5,4
Flat bar press: 1 warms, 175/8 185/7,7 drop sets
Chest Dips: 3 sets to failure
In Db press: 3 sets of X reps
14 min cardio cooldown.