Joe Franco USP tester/workout journal

fitfrancopro · 08-17-2008, 11:43 AM

Back and Calves:

Really tore it up this morning. Sleep well, and feeling great. Even with just the one meal, I really slammed my back today. I didnt push it to much with the deads but I was happy with 365 for two sets of 6. Made gains on first and third movements.

On a side not, off to the last posing class before the show next weekend. Will be lots of fun.

Pull ups: 11,8,8,7
Deads: 2 warms, 315/8 365/6,6
Seated close cable row: 2 warm, 155/8,10
High pulldown: 35/12,11,10
Calf work: singles with 25/14,12,10 2 brun outs

12 min cardio cooldown.

fitfrancopro · 08-19-2008, 03:14 PM

Shoulder and tricep workout:

Nailed it today and didnt hold back on the push press. Real fast tempo but the workout didnt suffer, only increase across the board.

Body weight: 170.5 (havent seen this in months!)

Push Press: 3 warms, 165/6 185/5 115/13
Side lateral cable: 1 warm, 22/10 27/8 drop set
Rear delt raise on bench ss
with Db Shrug: 3 x
Reverse Tricep pressdown: 2 warms, 60/8 70/7 drop set
Db Ext: 30/6 25/9 20/10

12 min cardio cooldown.

fitfrancopro · 08-23-2008, 06:58 AM

Friday the 22nd:

Chest and arms:

Wow, made gain throughout the workout and this routine has not been done in well over a month. Most times in the past, I lose a little, but recently, the weight increases have been consistent. Nice faster paced workout.

Flat bench: 3 warm's 185/6 215/3 235/3 245/3
Slight In Db: 75/8 85/8,8,7
In Db Fly: 45/12,11
Cable Curl: 2 warms, 70/9 80/7
Rope pressdown: 2 warms, 45/8 50/7
Hammer curl ss
with Tricep Dips: 2x

12 min cardio cooldown

Saturday the 23rd: Off Day

semper27 · 08-23-2008, 07:12 AM

Consistency is key! Great work Joe! I really like the layout of your protocol!

fitfrancopro · 08-24-2008, 02:10 PM

Quote:

Originally Posted by semper27

Consistency is key! Great work Joe! I really like the layout of your protocol!

Thanks my man. Still rollin over here, and hitting gains. After my show yesterday, it just gave me some extra push. There were a few dudes that were pro caliber.

Back and shoulder workout:

A really solid workout today, and made gains all the way through. I sound like a broken record, but stronger this time than when I left off over a month ago with this routine. The best part is I am a couple of pounds less.

Lat pulldown underhand: 3 warms, 170/6 175/6,6
T bar row: 2 warms, 180/8 205/6,6
Rope pulldown: 100/12,13,11
Db delt press: 2 warms, 85/6 95/4 drop set
Front raise barbell ss
with seated side lateral: 3 x

Ab work: 4 sets
14 min cardio cooldown.

suppjunkie222 · 08-25-2008, 05:28 AM

Looking awesome bro! nice workout im new to the forums, i just started my pre comp log to check it out if u get the chance.

Thanks

carmine

fitfrancopro · 08-25-2008, 02:50 PM

Quote:

Originally Posted by suppjunkie222

Looking awesome bro! nice workout im new to the forums, i just started my pre comp log to check it out if u get the chance.

Thanks

carmine

Welcome Carmine, and will do. Good luck and let me know if you have any q's!

Quad workout:

Fantastic workout today, and add 10 pounds to last workout on the squats. Focus was solid and after the squats, I really picked up the tempo. I led off with extension just to get more blood flow in the quads this time.

Leg Extension: 3 warm ups.
Squat: 2 warms, 275/6 315/3 345/3 365/3 drop set
1 leg-leg press: 1 warms, 115/10 125/10 drop set both feet
Sissy squat: 3 sets to failure

10 min cardio cooldown.

aefx2387 · 08-25-2008, 06:54 PM

Quote:

Originally Posted by fitfrancopro

Welcome Carmine, and will do. Good luck and let me know if you have any q's!

Quad workout:

Fantastic workout today, and add 10 pounds to last workout on the squats. Focus was solid and after the squats, I really picked up the tempo. I led off with extension just to get more blood flow in the quads this time.

Leg Extension: 3 warm ups.
Squat: 2 warms, 275/6 315/3 345/3 365/3 drop set
1 leg-leg press: 1 warms, 115/10 125/10 drop set both feet
Sissy squat: 3 sets to failure

10 min cardio cooldown.

Nice gain on the squats coach. My new goal since I hit 315 is 365 for at least 4 before the end of the prep!

fitfrancopro · 08-25-2008, 08:33 PM

Thanks my man! The funny thing is about 10 years back I use to do 405 for reps of 5. That was when I only did squats and never touched a leg press. Maybe I was onto something back then, and should get back to it. LOL

fitfrancopro · 08-26-2008, 03:45 PM

Chest workout:

Real good workout today, and the energy was high. The only set back was the joints were a little sore. So, I stayed away from the triples on the flat bench. Other than that, weight and reps were up, plain and simple!

Flat bench: 3 warms, 185/6 205/6 225/5,5 drop set
In Db Press: 1 warm, 85/8,7,7
Slight In Db Fly: 45/10 50/9 45/9
Weighted Rack Push ups: 3 sets to failure

Upper ab work
14 min cardio cooldown.

fitfrancopro · 08-27-2008, 05:45 PM

Back and calve workout:

A little tired going into todays training, but was able to pull a real nice workout. Again, with the determination, I was able to best my reps and weights from a while back on the same routine. The pump that I capture by the end of the workout was great.

Lat Pulldown angled bar: 3 warms, 150/6 165/6,6 drop st
Bent over row: 2 warms, 225/6 235/6 185/11
1 arm cable pulldown: 50/12 55/11,9
Deads with chaings: 225/10,15
Single seated calf raises: 4 sets with 2 drops

10 min cardio cooldown

fitfrancopro · 08-28-2008, 03:28 PM

Biceps and Hamstring workout:

Wow, and real solid workout today while hitting two PR's (hammers and stiff dbs)! Even though I am not pressing or rowing heavy weights, its become one of my favorites. Faster tempo with an aggressive tude today.

Hammer curls: 2 warms, 65/6 75/5 80/5 55/10
Close grip bar curl: 2 warms, 110/7 90/11
1 arm cable curl: 1 warm, 20/11,11
Stiff leg db: 2 warms, 125/8 145/8 burn out set
Leg curl: 40/9 45/7,6 burn out set

ab work: 4 sets
12 min cardio cooldown

PS, I cant wait to throw Prime back into the mix. Going to make some crazy gains.

snagency · 08-28-2008, 06:03 PM

BRING THEM GAINS ON JOE! YEAH!!

fitfrancopro · 08-29-2008, 02:34 PM

Quote:

Originally Posted by snagency

BRING THEM GAINS ON JOE! YEAH!!

Word to da Mutha!!

Shoulder and Tricep workout:

This is becoming too much fun! Nailed a couple more PR's and a fantastic pump and burn. Although another great week of training, I am looking forward to the rest day tomorrow and spending the long weekend down in Ocean City NJ. I plan on training Sunday and Monday, but they will be non recorded workouts with another rest day on Tuesday.

I will also be checking out Ocean City's high school for possibly a show next May!!

Side lateral: 2 warms, 45/6 55/5 50/7 35/12
Inc Db press for delts: 1 warms, 75/8 80/9,7
Upright row bar: 2 warms, 105/9,6 burn out set
Tricep pressdown short bar: 2 warms, 70/8 80/8 drop set
Bar ext: 60/10,9,10

10 min cardio cooldown.

fitfrancopro · 09-02-2008, 01:40 PM

Had a great time down the shore this past weekend, and got in my leg training at a local gym. I had two extra days off from training during this time, but plenty of activity in the ocean and walking.

The workout was effective, but just really mixed it up. And I was only bothered 2 times with questions, LOL. I really do like training at home.

Tomorrow I will be back on track.

fitfrancopro · 09-03-2008, 04:47 PM

Chest and arms:

Solid workout today and hit decent numbers on the flat bench. Actually the were the best I have put up in years. And could of done a little more but didn't have a spotter. The rest of the workout was on point considering I am taking a break from ZAP, LOL

Flat bench: 3 warms, 215/5 235/3 255/3 185/10
Slight incline db: 1 warm 85/8,7,7
In db fly: 45/10 50/9 drop set
Cable curl: 2 warms, 70/9 80/7
Rope pressdown: 2 warms, 55/7,8
Hammer curl ss
with Tricep Dips: 2 x

14m in cardio cool down