[fitfrancopro]

Back and calf workout:

Real solid workout today with a faster pace. Again kept it lighter with higher reps for the first movement, then hit it heavy with the second. I really like this combo of putting blood in the muscle and then doing fewer reps with the heavy stuff. Made gains with the whole workout.

Lat pulldown: 1 warm, 120/15,13,11,11
Db bent over rows: 1 warm, 85/6 95/6,7 drop set
Close row: 110/11,9 100/10
Barbell bent over row with chains: 135/14 155/10 135/13
Calf raise: 90/27,17,15 3 body weight sets
14 min cardio cool down.

[fitfrancopro]

Biceps and hamstring workout:

Real solid training and well rested!! Faster paced workout and still made gains from last time. I threw in some Glute Ham raises but they were assisted. Man they fried the hammies and I am in awe on those that can do them weighted.

Barbell curl: 2 warms, 115/6 135/5 145/4 95/12
Alt seated db curl: 40/8 45/8,7
1 arm cable curl: 20/12 22/11,11
Glute Ham raise assisted: 3 sets to failure.
lying Leg curl: 1 warm, 40/8,8 drop set

Side ab work: 4 sets
10 min cardio cool down.

[fitfrancopro]

Shoulder and Tricep workout:

Fantastic workout and hit a PR on db presses. But more importantly, the elbows were feeling good and was able to do 3 movements for the triceps. Just a little burnt out from a solid 5 days of training. Well enjoy the off day tomorrow and starting a new round of routines!

Db shoulder press: 2 warms, 85/6 95/5,5
Barbell shrug: 1 warms, 225/8 245/8,7 drop set
Front raise barbell ss
with rear delt raise: 3x
Tricep Dips with chains: 3 x to failure
Rope Pressdown: 35/11 40/10 45/9
Reverse Pressdown: 45/10 35/12

14 min. cardio cool down.

[fitfrancopro]

Rest Day Thursday:


Leg workout:

Went into today's training feeling eager since I have not done front squats in over a month. So, I was curious to see how my strength left off! After doing 2 working sets of leg ext, I smacked those Front Squats up, LOL. Nailed a PR doing 345 for double.

Leg ext: 2 warms, 80/10 85/10
Front Squat: 2 warms, 275/4 315/2 345/2 225/10
Stiff leg with trap bar: 2 warm, 275/6,9 225/11
Sumo Db squat: 2 warms, 145/11,10
Calf raise: 5 sets

12 min cardio cooldown.


345 x 2

[snagency]

Nice job Joe! I hear your fan club in the background there!

[fitfrancopro]

Thanks Steve, just trying to hold it down for the little guy!!

Chest and arm workout:

Real solid training today, and made some rep gains from over a month ago. Elbows were a little sore, as I attempted close grip bench but it was a no go. All in all, great pumps.

weigh in: 173

Flat db press: 2 warms, 85/8 105/6,6,5
In db press: 75/10,8,7
Flat db fly: 45/11,12,11
Close grip curl: 2 warms, 110/8,8
Lyy tri Bar ext: 2 warm, 80/5 drop set
Con curl ss
with db kickback: 3 x

15 min cardio cool down.

[fitfrancopro]

Back and delt workout:

Trained earlier today as we have family fun stuff to do.
For today's session, it was no dead day and nothing extreme. But I think this back workout gives me best pump! I was excited leading off with 10 pullups at my current bw and not doing them over a month!! But then I konked out at the end, LOL.

Pull ups: 10, 8, 8, 6
Seate cable row: 2 warms, 155/10 160/9
1 arm db row: 1 warm, 85/10 90/10 drop set
Standing Db Press: 2 warm, 55/8,8,7
Seated side ups on ball: 15/12 17/10 17/9

Upper abs: 4 sets
14 min cardio cooldown.

[fitfrancopro]

Monday the 4th: 25 min light cardio



Quad Workout:

Well, I was all fired up to hit heavy front squats again, but figured it was only a few days back that I blasted them. So, I went with the same scheme this time, but did a couple of more reps instead of increasing the weight. Beyond that, the focus was balls on with doing more weight on the Hacks then over a month ago!!
Also was happy since I did any type of lunge in months, so I did a couple of sets with bar lunges.
Fried legs, period.

Leg Ext: 2 warms, 85/10,8
Front Squat: 2 warms, 275/5 315/3 345/2
Hack Squat: 2 warms, 225/8 250/7 burn out set
Bar step lunge: 1 warm, 95/8 115/8

Low ab work: 4 sets
14 min cardio cooldown.

[fitfrancopro]

Chest workout:

Real productive workout today, and hit a PR on reps with the first set. All in all made gains through out the workout, and really pleased with the training lately.

Flat Db press: 2 warms, 105/7,6 drop set
Chest dips: 25# + BW, 8,7,6
In Db press: 65/11,9,8
Flat bench: X reps with chaings, 3x

12 min cardio cooldown.

[snagency]

Dig It!

[fitfrancopro]

Back and calf workout:

A lot going today, and will be the next few days. So I was not as amped going into the workout. But after finishing the pull ups, the feel and focus kicked in and the workout was on point with gains again!!!

Pull ups: 10,8,7,6 (these were easier 20 pounds ago)
Deads: 2 warms, 315/8 385/5 225/15
Seated Close cable row: 2 warms, 145/11 155/10
High Pulldown: 1 warm, 40/12,11 burnout
Calf work: 1 leg DC with 25 pounds x 3, 3 burn outs

14 min cardio cooldown.

[Mulletsoldier]

With PRIME in your hands again, that focus will begin even more immediately!

[snagency]

I smelled the word "Prime" in this thread and was immediately drawn..

[Mulletsoldier]

Originally Posted by snagency

I smelled the word "Prime" in this thread and was immediately drawn..

lol, I think it's funny that those who have not tried it are the most anxious and/or annoyed. How do they think you, I, Jacob, Doug, Joe, and all the others who actually tried it feel? It's like having the best sex of your life and then immediately contracting ED; just not fair.

[snagency]

Originally Posted by Mulletsoldier

lol, I think it's funny that those who have not tried it are the most anxious and/or annoyed. How do they think you, I, Jacob, Doug, Joe, and all the others who actually tried it feel? It's like having the best sex of your life and then immediately contracting ED; just not fair.

Word. We been teased. Gotta think that is worse than waiting to try the product for the first time - we all know what we're missing out on!