Joe Franco USP tester/workout journal

fitfrancopro · 03-14-2008, 05:14 PM

Joining the party to share my workouts and thoughts on the new test booster by USP.

Really excited to see what will happen.

Here is some background info,

For those that dont know me, I have competed the last few years and made it to the Pro Stage last year. I was happy with the results but thought I should have done better.
Well, I will not be competing this year, as I need to gain some mass to break the top 3. And at my age, it will be harder to do but I have confidence that I will make a change.
This offseason should and will be the most productive just for the fact what I have learned over the past few years. Really looking forward to my progression.

Just a quick warning.
I am not strong and my workouts are pretty simple, LOL.
So dont go looking for marathon workouts or huge lifts, as my motto is intelligence plus intensity = results!

Any and all feed back is welcome.

Currently, I am doing a 4 day split and recently came off a 3 day split from the show.

Here is a quick update, and past fews days of training,

March 12th
Quads and calf workout:

Back at it again and nailed the workout. Happy hitting 305 for a double on front squats.

Supplement update:
Taking a break from most supps except multi and omega.
I started a new USP product, so I wanted to clear everything else out so I can monitor my progression over the month.

I even took measurements!

Leg Ext: 2 warms, 82/10,10
Front Squat: 3 warms, 265/5 285/2 305/2 225/8
Leg press: 2 warms, 450/8 495/7 drop set
Sumo Db squat: 125/12,11
Calf raise: 2 warms, 3 DC sets, 2 burnouts
7 min cool down.

March 13th

Chest and tricep workout:

Felt back on track and had an effective workout. Great pump, period.

Anther supplement update:

Taking a break from all stims including pre workout caffiene. So in place of, I am having straigth arginine, beta alanine and citruline malate.

In bar press: 3 warms, 185/5 205/5 215/5,5 drop set
Flat db press: 75/8 85/8,7 drop set
Chest dips: 3 sets to failure
Double db kickback: 2 warms, 30/10,9
Tricep pressdown: 60/9,8,7 drop set
10 min cool down cardio

March 14th

Back and Hamstring workout:

You know its going to be a good workout when you get a pump after the warm up set.
Hit a new goal with stiff leg deads today. But I did wear wraps, so a little cheat.

Lat pulldown under grip: 3 warms, 160/6 175/5,5 drop set
T bar rows(old school): 2 warms, 190/6,6 135/10
Lat pulldown wide bent bar: 120/10 110/9 100/9
Stiff leg deads: 2 warms, 275/6 305/5 225/10
Leg curl: 1 warm, 50/7,6 40/8
10 min lgith cardio

USPLabs · 03-14-2008, 05:23 PM

Fit Franco is also an accomplished Personal Trainer(hate to label you that so if you have a better name let me know).

I look forward to this log and learning from a guy with alot of unselfish passion for the sport!

**bolt10** · 03-14-2008, 05:24 PM

nice. A lot of quality people testing this stuff out, i will definitely follow along glad to see you posting here

USPLabs · 03-14-2008, 05:24 PM

Quote:

Originally Posted by fitfrancopro

Joining the party to share my workouts and thoughts on the new test booster by USP.

Really excited to see what will happen.

Here is some background info,

For those that dont know me, I have competed the last few years and made it to the Pro Stage last year. I was happy with the results but thought I should have done better.
Well, I will not be competing this year, as I need to gain some mass to break the top 3. And at my age, it will be harder to do but I have confidence that I will make a change.
This offseason should and will be the most productive just for the fact what I have learned over the past few years. Really looking forward to my progression.

Just a quick warning.
I am not strong and my workouts are pretty simple, LOL.
So dont go looking for marathon workouts or huge lifts, as my motto is intelligence plus intensity = results!

Any and all feed back is welcome.

Currently, I am doing a 4 day split and recently came off a 3 day split from the show.

Here is a quick update, and past fews days of training,

March 12th
Quads and calf workout:

Back at it again and nailed the workout. Happy hitting 305 for a double on front squats.

Supplement update:
Taking a break from most supps except multi and omega.
I started a new USP product, so I wanted to clear everything else out so I can monitor my progression over the month.

I even took measurements!

Leg Ext: 2 warms, 82/10,10
Front Squat: 3 warms, 265/5 285/2 305/2 225/8
Leg press: 2 warms, 450/8 495/7 drop set
Sumo Db squat: 125/12,11
Calf raise: 2 warms, 3 DC sets, 2 burnouts
7 min cool down.

March 13th

Chest and tricep workout:

Felt back on track and had an effective workout. Great pump, period.

Anther supplement update:

Taking a break from all stims including pre workout caffiene. So in place of, I am having straigth arginine, beta alanine and citruline malate.

In bar press: 3 warms, 185/5 205/5 215/5,5 drop set
Flat db press: 75/8 85/8,7 drop set
Chest dips: 3 sets to failure
Double db kickback: 2 warms, 30/10,9
Tricep pressdown: 60/9,8,7 drop set
10 min cool down cardio

March 14th

Back and Hamstring workout:

You know its going to be a good workout when you get a pump after the warm up set.
Hit a new goal with stiff leg deads today. But I did wear wraps, so a little cheat.

Lat pulldown under grip: 3 warms, 160/6 175/5,5 drop set
T bar rows(old school): 2 warms, 190/6,6 135/10
Lat pulldown wide bent bar: 120/10 110/9 100/9
Stiff leg deads: 2 warms, 275/6 305/5 225/10
Leg curl: 1 warm, 50/7,6 40/8
10 min lgith cardio

Do you usually get pumps this quick?

fitfrancopro · 03-14-2008, 05:45 PM

Thanks Jacob and Bolt!

Personal trainer is just fine.

As far as pumps goes, it usually takes a number of sets for me or at least one exercise.

So something can be happening. And I would like to add, my sleep has been better, more dreams!

USPLabs · 03-14-2008, 05:55 PM

Quote:

Originally Posted by fitfrancopro

Thanks Jacob and Bolt!

Personal trainer is just fine.

As far as pumps goes, it usually takes a number of sets for me or at least one exercise.

So something can be happening. And I would like to add, my sleep has been better, more dreams!

Not to jump the gun but your muscle density should increase soon..meaning your muscle contractions will be more intense.

You should get sick pumps and strenght increases. Another effect is "feeling on top of the world."

USPLabs · 03-14-2008, 05:58 PM

Quote:

Originally Posted by fitfrancopro

Thanks Jacob and Bolt!

Personal trainer is just fine.

As far as pumps goes, it usually takes a number of sets for me or at least one exercise.

So something can be happening. And I would like to add, my sleep has been better, more dreams!

I was a personal trainer at Bally's total fitness after recieving my degree in clinical nutrition.

Wow, The trainers practiced what I label "moronic technique."

Poor clients!

semper27 · 03-14-2008, 06:25 PM

I'm definately following this log! I hit your site quite a bit and follow your progress. Very inspiring and motivational! This is gonna be fun!

fitfrancopro · 03-14-2008, 07:21 PM

Quote:

Originally Posted by semper27

I'm definately following this log! I hit your site quite a bit and follow your progress. Very inspiring and motivational! This is gonna be fun!

Thanks man, I appreciate that!

I did work at Bally years ago, it was a learning experience from right to wrong. But for the past 8 years, I train my clients out of my home studio along with traveling to a few.

Thanks for the insight Jacob. I was curious to when things should kick in.

Sapper564 · 03-15-2008, 03:48 PM

I am subbed and congrats on getting your PRO card last year

I look forward to seeing your progress and your thoughts on the supplements

fitfrancopro · 03-15-2008, 04:35 PM

Quote:

Originally Posted by Sapper564

I am subbed and congrats on getting your PRO card last year

I look forward to seeing your progress and your thoughts on the supplements

Thanks man, but what does subbed mean? LOL

Shoulder and bicep workout:

Was a faster paced workout since I was bt clients, and my wife is feeling sick. So, I blasted through it, and again, fantastic pumps. Strength was good, but when I take less rest, the pounds reflect it.

Side lateral: 2 warms, 45/6 50/5,5, 40/10
Push press: 2 warms, 135/8,8,8
Front raise cable: 2 warm, 50/9,8
Db shrugs: 85/14,12
In db curl: 2 awrsm, 45/7,6 drop set
Cable curl: 1 warm, 50/9 60/7 drop set
10 min light cardio.

snagency · 03-15-2008, 04:38 PM

Good to see ya log Joe. Glad this caught my eye..
When did you start the beta?
And out of curiosity, how did the pre bloodwork look for a fellow 36 yr. old?

fitfrancopro · 03-15-2008, 04:43 PM

Thanks Steve

I started on Tuesday, so its only been a few days.

My blood work showed within normal range but on the low end. I was surprised at first but, after talking to some experts in that field, they felt that since I beat my body up so much, that the low levels reflect that, and it may swing a bit.

Cant wait to see what happens in a month though.

snagency · 03-15-2008, 05:01 PM

Quote:

Originally Posted by fitfrancopro

My blood work showed within normal range but on the low end. I was surprised at first but, after talking to some experts in that field, they felt that since I beat my body up so much, that the low levels reflect that, and it may swing a bit.

Cant wait to see what happens in a month though.

No doubt, I want to see those as well.
Post it up when time comes..

**OCCFan023** · 03-15-2008, 05:56 PM

In this for sure. Really nice to see someone on only one product so we can see its true effects

I think "intelligence plus intensity = results!" sums up how this log will go. Well said man and looking forward to the results.