Sunday, May 31, 2009

Saturday the 30th: Complete rest day.


Back on the 3 day split and it was an early morning workout. Little stiff and tired this morning from not the best sleep. So, it took a little while to get things going. The workout really elevated and started with some decent numbers. I did front squats for the first time in months!! I know I will do more next time.

Leg press: 3 warm, 405/10 450/10/12
Stiff leg bar: 3 warm, 275/10 295/8 305/8
Front squat: 2 warms, 215/5 235/5 245/5
Walk db lunge: 65/6 70/6,8
High rep calf ss
with Low ab work: 3 x

10 min cardio cooldown.

Friday, May 29, 2009


Nice workout today and led off with db press for the first time in a while. Strength wasnt to bad either. Looking forward to bumping and increase the weights. Tomorrow is a scheduled off day, and then going into the more condensed 3 day round.

Db delt press: 3 warms, 85/5,5,5
Side lateral leaning pole: 2 warms, 30/12 35/10
Stand db press ss
with Rear db raise: 4 x
Trap bar shrugs: 150/19,15,12

20 min cardio

Weigh in: 157 same as last week

Note: I have not cut back any calories since the start of my prep, I actually added to my pre and post meals. The light post workout cardio is doing the trick along with giving the diet time.

Thursday, May 28, 2009

Hammy and calf workout:

Here is the reason I am doing a 6 day split. Simply to focus on the hams and calves a bit more. Nice workout and really burned them up.

Leg curl: 3 warms, 65/6,5 50/9
Stiff leg db: 2 warms, 100/10 110/10
Db leg curl: 40/12 45/9,9
Donkey calf: 2 warms, 135/12,9 drop set
Single calf: 3 sets to failure

side ab work: 6 sets

10 min cardio cooldown

Wednesday, May 27, 2009


Have not done arms alone since my last contest prep. It is actually an easier workout so I will adjust the carb intake next time. Good start and the strength was decent. The forearm is tender and will be until after the shows! So I will gut it up.

In db curl: 3 warms, 45/6 50/6
Tricep pressdown: 3 wawrms, 85/6 90/6
Cable curl: 2 warm, 70/8,9
Db ext: 2 warm, 32.5/7,6
1 arm spider curl: 1 warm, 30/12,11
1 arm underhand pressdown: 1 warm, 20/13,12

20 min cardio

Tuesday, May 26, 2009

Back and calves:

A way early workout this morning due to a busy day. Slow start, but pulled off a great back workout. I brought backs the deads off the plate, and was comfortable with the weight.

Pull ups: 4 sets to failure
Db bent over rows: 2 warms, 85/8,7 75/10
Deads standing on plate: 2 warms, 315/6,7
Rope pulldown: 1 warms, 115/11,10
High pulldows str arm: 35/12 40/11,10
High rep calf work: 4 sets

15 min cardio

Monday, May 25, 2009

May 24th

I began the 6 day split yesterday with quads and trained at a gym down in OC NJ. It was a good early morning workout. The one exercise I did that I cant do was smith squats. I finished with those with the feet close together and out in front. Went arse to ankles with light weight. And plow, am I sore today!!!! Not saying it was from the last movement, but it did help. Except for the working sets of 315 on squats, I dont have a clue what I did in weight for the others.

Chest and abs:

Nice start to this chest routine and had a fantastic pump. Fast tempo and charged up workout even considering training about 90 minutes after getting home from the beach!

Slight in bar press: 3 warms, 205/6 215/5,4 drop set
Flat db press: 85/8,7 75/9,7
In db x reps: 65 for 3 sets to failure
Flat wide grip bar press: 135 for 3 sets to failure

Ab work: 5 sets

20 min cardio

Saturday, May 23, 2009

Friday the 22nd:

Shoulder and bicep workout:

Mixed it up just a bit for the shoulders as I lead off with seated side laterals and then went to push press. Everything else was the same but didnt go nut on bar curls as the forearm was bothering me going into the work. I blad the power washing of the patio. All in all another great workout and steamed rolled right through it.

Seated side lateral: 3 warms, 40/6 45/6 30/12
Push press: 1 warm,s 125/8 145/7 drop set
Rear delt bench ss
with front raise: 3 x
barbell curl: 2 warms, 105/8 125/6 95/12
Rope curl: 50/10 55/8,9
1 arm preacher: 30/11,10 25/12

upper ab work
19 min cardio

Weigh in : 157(-1)

Saturday the 23rd: Rest day
Hoping to get in cardio as I am booked today then going to the shore!

Will Train Quads and calves in Ocean NJ
And will start the new split. Will be starting a 6 and 3 day combo split.

Thursday, May 21, 2009

Back and hammy workout:

Well rested going into this workout and was able to add a few more sets. Since there are not regular deads in this workout, the tempo is fast right from the start. And this leads to a more challenging workout due to the fact of making gains.

Lat pulldown wide: 3 warms, 150/6 155/6,6 drop set
Bent over row: 2 wamrs, 215/7 230/7 185/12
Rope pulldown ss
with Db shrugs: 4 x
Leg curl: 2 warms, 60/6 65/6,5 drop set
Stiff leg bar with chains: 185/8,12,15,15

19 min cardio

Wednesday, May 20, 2009

Chest and triceps workout:

Killa training today and ran right through it without sacrificing strength. Straight up increases from last round. I have decided to start a 5 day split after this last round. This will spread things out a little bit and put more focus on hams and calves. I will run it for a little while.

Flat db press: 3 warms, 100/8 102.5/7,6
Slight in db press: 85/8,7 75/10,9
Flat bench with chains: tot weight, 175/10,9 155/10,9
In db fly: 50/10,8
Reverse tri pressdown: 1 warms, 60/8,8,8
Close db press: 50/9 52.5/9,8,8

19 min cardio

Tuesday, May 19, 2009

Quads and calve workout:

Got back to leading off with squats and felt pretty good. So I did some heavy singles. Made it up to 415 and was happy with the lift. After that I really wacked dem legs and it kicked arse!!! The goal will be 425 at a bw of 155. Time will tell.

Squat: 3 warms, 365/2 395/1 415/1 2 drop sets
Leg Press: 270/15 315/15 360/12 burnout set
Db Split squat: 55/8 65/8,7
Sissy squat: 2 chains/18/16
Calf work: 5 sets of weighted singles

Low ab work: 4 sets

10 min cardio cooldown.

Monday, May 18, 2009

May 17th

Shoulder and bicep workout:

Solid workout and felt mighty focused. Actually the shows are coming into play, so it leads to more motivation. Strength is solid.

High incline bar press: 3 warms, 185/6 200/5,5 165/10
Stand side lateral: 2 warms, 45/8,8 drop set
Rear db delt raise ss
with barbell front raise: 3 x
Seated Alt Db Curl: 2 warms, 50/6 55/6,5
Rope Curl: 50/9,10,9
1 arm preacher: 25 for sets to failure

upper ab work: 5 sets
19 min cardio

May 18th
25 min ss cardio

Sunday, May 17, 2009

Saturday May 15th

Back and hammy workout:

Long day before hitting the weight. Full boat of clients in the morning than right to my posing class. I didnt train until 6pm and really not use to it. After the first movement, things picked up nicely, and made increases throughout the workout. Didnt feel strong but the pump was fantastic. Really digging extra straight up arginine.

Lat puildown wide: 3 warms, 150/6 155/7,6 drop set
Bent over row: 2 warms, 215/7 225/7 drop set
Rope pulldown ss
with db shrug
Leg curl: 2 warms, 60/6 65/6,4
Stiff leg bar: 1 warm, 275/8 315/6 255/12

19 min cardio

Friday, May 15, 2009

Chest and tricep workout:

Chest banging today and felt great all the way through the workout. The tempo really picked up and could have kept on going. I am learning I get much more out of not doing low reps with db's. The fact of just getting them in place hurt some joins. Just a sign of age, LOL. So today a took a little off and wamo, it was on.

Flat db press: 3 warms, 100/8,7,8
Slight in db press: 85/8,7 75/10,8
Flat bench with chains: 4chains with 135/11,10 2chains/10
In Db fly: 45/11 50/10
Reverse grip presssdown: 1 warm, 60/8 65/7 drop set
Close grip db press: 50/9,9,8
1 arm rope pressdown: 15/11,10

19 min cardio

Thursday, May 14, 2009

Quads and calves workout:

Not a fan of leg press but lead off with it again since I was training at the same time as the wife. Made solid gains from the last time doing this routine in all the movements. Solid training, and the pump was on. Very content on how things are during my prep.

Leg press: 3 warms 450/8 540/6 585/6,7
Squat: 2 warms, 315/5,6 225/11
Split db squat: 55/8,9,8
Sissy squat: 2 chains/16,14 1 chain/16
HIgh rep calf work: 5 sets

Low ab work: 5 sets
10 min cardio cooldown.

Weigh in: 158 (.5)

Tuesday, May 12, 2009

Shoulder and bicep workout:

Nice finish to a new rotation. I matched most of the weight last time I did this which is a good sign. I will be increasing the weight next time around. Forearm is still tender, but didnt inhibit the weight being moved.

High In bar press: 3 warms, 175/6 195/6,6
Seated Side lateral: 2 warms, 40/8,8
Rear delt raise bench ss
with Front raise: 3 x
Barbell curl: 2 warms, 115/6 130/6,6
Rope curl: 1 warms, 50/9 55/9
1 arm preacher curl: 25/13,11

Side ab work: 5 sets
19 min cardio

Monday, May 11, 2009

Sunday May 10th

Chest and tricep workout:

Nice Mom's training with my wife. She is in the zone and looking better every day. We actually did some posing afterwards, LOL.

Flat db press: 3 warms 105/6,6,4
In db press: 85/8,8,6 75/9
Flat bar press with chains: 3 sets
In Db fly: 45/12,11
Reverse tricep press: 2 warm, 60/8,8
Close db press: 1 warms, 55/8,7
1 arm rope pressdown: 15/11,10

19 min cardio

Back and hammy workout:

Fantastic workout today, well rested and just feeling good. The pump was instant and the weight being moved was a nice start. Really looking forward to hitting the second round of this routine.

Lat pulldown wide: 3 warms, 150/7,6,6
Bent over row: 2 warms, 205/8 215/7 185/12
Rope pulldown ss
with Db shrugs: 3 x
Leg curl: 2 warms 60/6,6,6
Stiff leg bar with chains: 2 warms, 275/8 295/10

19 min cardio

Saturday, May 09, 2009

Quads and calve:

New rotation today which is always cool to mix things up. For the next three quad workouts I will lead off with the leg press. Cant remember the last time I did this, but keeping the squats in as the second movement. The pump was fantastic and all I had with straight up arginine powder mixed in with my BCAA's. Solid workout.

Leg press: 3 warms, 450/8 495/8 540/6,8,9 drop set
Squat: 2 warms, 255/6 275/7 drop set
Split Db squat: 1 warm, 55/6 60/8
Sissy squat: 2 sets to failure
Donkey Calf: 2 warms, 90/16,14,12 2 drop sets

Low ab work
10 min cool down

Thursday, May 07, 2009

Shoulder and bicep workout:

Awesome finish to this round. Solid improvements and the best part is that my bicep strength it at 100 percent. Mix it up a tad, but stayed with the trend. Highlights were doing side laterals and incline db curls with 50's.
I have one more round to the four day split, and then I will decide to stick with this routine or move to a higher volume 5 day. We will see!

Side lateral: 2 warms, 45/6 50/6 40/9 drop set
Push press 1 warm, 155/8 135/7,7 drop set
Barbell shrug: 1 warms, 215/8 235/7 drop set
Floor raises: 1 set to failure
In db curl: 2 warms, 45/6 50/5,5
Cable curl: 1 warm, 62/8 67/8 drop set
Con curl: 30, 25

19 min cardio

Note: Limited supplement usage for over two months. Just the basics!

Wednesday, May 06, 2009

Back and hammy workout:

Really fine workout today and more motivation was the key. Ripped right through it. Point blank! All the number were up.

Lat pulldown under: 3 warms 150/8 165/6 175/6,6 drop set
T bar row: 2 warms, 180/6 205/6 230/7 drop set
Lat pulldown wide: 12/9 110/10,9, 100/11
Stiff leg db: 2 wamr,s 130/9 140/9
Good morning ss
with leg curl: 3 x

19 min cardio

Tuesday, May 05, 2009

Chest and tricep workout

Real solid workout today and was in the zone. Things just felt great and made solid gains from last time.

Slight incline db press: 3 warms, 105/5 110/5,4
In bar press: 2 warms, 175/8,8,7 drop set
Flat db X reps: 75, 75, 65, 65
Rack push up: 1 set to failure
Rope pressdown: 2 warms, 57/8 drop set
Tricep dips: 2 chains/9 1c/10 bodyweight/10
Bar ext: 55/12 45/15

Upper ab work
19 min cardio

Monday, May 04, 2009

Quads and calves:

Trained with my friend Chris today as we also discussed some exciting business earlier int he day, stay tuned.
This was the first time I worked out with someone in almost 4 years, LOL. The workout was great and on point. We talked a little but mostly just busted out a solid quad workout. Focused on doubles and did some decent weight. After the squating, it was a fast tempo session.

Squat: 3 warms, 295/6 345/3 365/2 385/2 drop set with chains
Leg Exten: 2 warms, 75/11,10
Db Step Lunge: 1 warm, 65/6,6
Db sumo squat: 1 warm, 175/12,12
Calf work: 4 sets

Sunday, May 03, 2009

Shoulder and bicep workout:

Yesterday was a complete rest day from training, but I attend the NGA Philly show and it was a long arse day! Team Franco did very well, and proud of my three clients who competed. Came home with a first, 2 seconds, and a third place.
I trained first thing this morning, and was a little slow getting it started. I matched all the delt work, and was able to make gains on the bicep training. It was a good workout but nothing crazy.

Side lateral: 3 warm,s 45/6 47/7 drop set
High In db press: 1 warms, 85/8,7 75/8
Front/Rear floor raise: 3 x
Bar shrugs: 2 descending sets
In db curl: 2 warms, 45/6 50/5,5
Cable curl: 1 warms, 60/9 65/9
Con curl: 30/11 25/13

20 min cardio

Friday, May 01, 2009

Back and hammy workout:

Just an excellent workout today and made gains throughout. The pump was off the hook, and I was ZAPPED. First time using it in about 1 month, and put the focus at another level today. Great stuff.

Lat pull palms up: 3 warms, 160/6 170/6,6
T bar row: 3 warms, 205/6 225/6 160/15
Lat pulldown wide grip: 125/9 120/9 110/10 100/11
Db stiff leg deads: 2 warms, 125/9 135/9
Glute ham raise ss
with Good mornings: 3 x

19 min cardio

May changes!!

Lost a couple of pounds this past month and feeling tighter. Strength has not changed one bit!!
Nothing crazy with the diet, still the same format as last couple of months, but I have actually increased the carbs post workout a little bit. The goal will to drop another 2 to 2.5 for the month of may. Cardio will be increased by 1 min and workout days, but quads days stays at 10 mins. Steady state on off days will be the same at 25 mins. Slow and steady is working well for me.