Tuesday, June 30, 2009

Hamstring and calves workout:

Even though the hack is still stiff, I was able to pull off a really good workout. I just went a tad lighter on the legs curls with a more controlled tempo. And for the stiff legs, did light weight and focused on the stretch. I am already feeling this one!

Leg curl: 2 warms, 55/8,6,5
Glute ham raise: 3 sets assisted, drop set with leg curl
Stiff leg barbell with chains: tot weight, 175/10,12,12
Stand calf raise: 2 warms, 90/17,15,12,11
Seated single calf: 45/15 90/15,14

upper abs: 3 sets
10 min cardio cooldown

Monday, June 29, 2009


Killa workout and ran right through it since I am on a mission. The only downer was tweaking my back this morning after getting up from sleeping. Dont ask! Anywho, the back is really stiff and hoping it will not effect tomorrow's hammie workout.

Hammer db curl: 3 warms, 60/6 65/6,6
Close grip bench: 3 warms, 185/6 195/5,8
Close grip bar curl: 1 warms, 90/9 100/9
Reverse tri pressdown: 1 warm, 60/10 65/10
1 arm cable curl: 1 warm, 22/13,12
1 arm rope press 1 warm, 22/12,11

20 min cardio

Sunday, June 28, 2009

Back and light calves:

Nice mix up today and content with the start of this rotation and weights.
I was planning on doing db deads, but my legs are still screaming from the quad workout two days ago. So in place, I did rack deads starting just below the knee. It went well.

Lat pulldown, underhand grip: 3 warms 155/6 165/6.7
T bar row: 3 warms, 205/6 215/6 drop set
Lat pulldown, very wide grip: 120/11 110/12,10 100/11
Rack deads: 1 warm, 315/8 365/6,7

Calf work: 3 sets high reps
Low back work: 4 sets

20 min cardio

Saturday, June 27, 2009

Chest training:

Later day training due to training clients then having a posing class. Not a fan of training later in the day, but it was a solid workout and very content of the start off weights for the new round.

Flat db press: 3 warms, 95/5 105/5,5,5
In Db press: 85/8,7 75/8,8
Flat bar w/chains: 3 sets with total weight of 175
In Db fly: 45/11,10 drop set

Upper ab work: 4 sets
20 min cardio

Weigh in: 155.5(-.5)

Friday, June 26, 2009

Quads workout:

A brand new rotations to the 6/3 day split. And always dig changing things ups. Today for quads I lead off and went to failure with leg ext, but when doing this, I control rather then kicking the weight. The it was time to hit the squats! Instead of doing heavy low reps, I wanted to change this up and work on higher reps. So the plan is to do as many sets to hit 50 reps. I started with 185, and it did the trick. I learned that my muscle endurance is poor compared to muscle strength. All in all, the pump was radical!!!!

Leg ext: 2 warm,s 80/10 90/11
Squat: 1 warm, 185/15,12,13,12
Db Split squat: 1 warm, 60/8 65/9
Sissy squat: 1 warm, 2chains/15,17

Low ab work: 6 sets
10 min cardio cooldown.

Thursday, June 25, 2009

June 24th

Back and delts workout:

Workout was between clients today so it was a little rushed. I also went a little wider on the lat pulldowns to focus on outer lats a bit more. Wow, it made a big difference, but couldn't handle the heavy weight. Really great workout today and sometimes minor tweaks are just what you need to mix things up.
Very happy with the increase in weight with the rows.

Lat pulldown: 3 warms, 150/8,8,6
Bent over row: 2 warms, 215/6 235/6,5 185/12
Close pulldown: 125/12,11,10
Pullover ss
with Bar shrug: 3 x
Side lateral: 30/8 35/8 40/8 30/10

20 min cardio

Today: Rest day! 25 min cardio

Wednesday, June 24, 2009

June 23rd:

Chest and arms:

Nothing to exciting to report, just another great workout. Gains and reps were up!

Flat bench: 3 warms, 205/5 225/3 240/3,3
In db: 1 warms, 85/8,9,7
Chest dips: 2 chains/11,10 bw/11
Cable curl: 2 warms, 70/8 80/8
Lying tri bar ext: 2 warms 70/8,6
In db curl ss
with Ropepress: 3 x

20 min cardio

Monday, June 22, 2009


Went into today's workout with a bit of a head cold and just feeling ok. Well, that changed in a matter of a few sets. Knowing I will be away from front squats for a while, I wanted to bang out and see what I can do at my current bw of 156. Smack em up, and very happy to hit the numbers, even on the lunges.

Front squat: 3 warms, 260/5 290/3 315/3
Stiff leg bar: 2 warms, 315/7 335/6 225/12
Leg press; 2 warms, 360/14 405/12
Walking db lung 75/6 80/6,6
Calf: weighted singles x 3

Low ab work: 3 sets
10 min cooldown.

Sunday, June 21, 2009

Saturday the 20th: 25 min moderate cardio

Weigh in: 156.5 (+.5) but BF reading is lower!

Sunday the 21st:


Solid workout this morning. Nothing to exciting to report but had a nice tempo and energy.

Db press: 2 warms, 3 Dogg Crapp sets with 65s
Cable side lateral: 1 warm, 22/10 25/10 2 drop sets
Rear delt raise ss
with stand db press: 3 x
Trap Bar shrugs: 135/20,18,16

Upper ab work: 4 sets

20 min cardio

Friday, June 19, 2009

Hammies and calves workout:

Great training today and again made gains throughout. Nothing like micro loading the exercises. Hams filled up nicely with this combo and I did an old school move doing the first calf movement without shoes! LOL

Leg curl: 2 warms, 60/6 65/6 67/6 50/9
Stiff leg db: 2 warms, 115/10 120/9
Db leg curl: 45/10 50/9 40/11
Barefoot calf work: 4 sets
Donkey raise: 90/15,12,11,9 drop set

Low back work: 4 sets
10 min cardio cooldown.

Thursday, June 18, 2009

Arms workout:

The forearm has felt the best in many months, so with that, I really busted the biceps. Straight up weight and rep gains from last workout, including the tricep movements. Pump was radical!!!!

In db curl: 2 warms 45/6 55/5,5
Tricep pressdown: 2 warms, 92/6,5
cable curl: 1 warm, 70/8 75/8 drop set
Db ext: 1 warms, 30/8 35/7 drop set
1 arm spider curl ss
with 1 arm pressdown: 3 sets

Side ab work: 6 sets

20 min cardio

Wednesday, June 17, 2009

Back workout:

Fast paced training today but really solid workout. When doing the pull ups focused on a wider grip to hit the outer lats more. Felt great! Really in the zone as the workout progressed and did some decent weight on the elevated deads.

Pull up: 5 set to failure, then 2 light sets on machine
Db Bent Row: 2 warms, 90/8,8,6 drop set
Deads on plate: 2 warms, 345/6 365/5 275/10
Rope pulldown: 110/11,11 100/11
Light calf work: 3 sets

20 min cardio
June 16th

Chest workout:

The first movement was a little stiff but thereafter, the workout get moving full steam. Gains in reps and weight again. Happy that the strength is holding up and no losses. Honestly, I dont expect to me making any total PR's but I should hit PR's that are relative to current body weight!

Slight In Bar Press: 3 warms, 205/5 225/3 235/3 2 drop sts
Flat Db Press: 85/10,8,8 75/10
In Db X Reps: 65 x 3
Flat Db Fly: 1 warms, 50/11,11

Upper ab work: 4 sets
20 min cardio

Monday, June 15, 2009

Quads workout:

Great training today and nailed all the cylinders. Squats were up and the hacks were really pushed compared to last round. By the time I hit the split squats, I was so pumped that I ripped my underwear! Not the first time.

Squat: 3 warms, 295/5 325/3 355/2,2 275/10
Hack squat: 1 warms, 225/8 270/8,8
Leg ext: 60/12 65/11,11 2 burn out sets
Db Split squat: 55/9,8

Low ab work: 6 sets
10 min cardio cooldown.

Sunday, June 14, 2009

June 13th!

Rest day, was in Delaware helping out a bunch of clients compete. In a few words, they kicked arse, and a great time.

Back and delts:

Tired from the day before and didnt sleep well. But pulled off straight up gains from last time hitting this routine.

Lat pulldown wide: 3 warms, 160/5 167/6,5 drop set
Bent over row: 2 warms, 210/7 220/7 185/12
Close pulldown: 125/11,11,9
Pullover: 65/12 75/11
Barbell shrug: 2 wamr,s 255/8 275/7 2 burn out sets
Side later: 1 warms, 40/7,7 2 burnout sets

20 min cardio

Friday, June 12, 2009

chest and arms:

Bang up training and all gains from reps to weight increases.
Feeling great!

Check in weight: 156 (no change)

Flat bench: 3 warms, 205/6 225/5 235/3 drop set
in db press: 1 warm, 85/8,8,8
Chest dips: 2 chains/10,9 bw/10
Cable curl: 2 warms, 70/8 75/8
Tri bar ext: 2 warms, 75]7 65'9
In db curl ss
with Rope press: 2 x

Upper ab work: 4 sets

20 min cardio

Down in DE. and Team Franco is in full gear and ready to hit the stage tomorrow!

Thursday, June 11, 2009


Kaplow!, I smoked dem legs today! Felt so so going into the workout, and lead off with front squats. Sure, I am not breaking any PR's, but I felt like I could have kept on going. I almost lost the bar on the 305 due to the humidity in the gym today. Fronts really work the abs! Really solid.

Front squat: 3 warms, 225/5 255/5 285/3 305/3
Stiff leg bar: 2 warm, 305/8 325/6 225/13
Leg press: 2 warms, 360/13,14
Walk db lunge: 1 warm, 75/6.8
Calf raises: weighted singles 4 sets

Low ab work: 4 sets
10 min cardio cooldown.

Wednesday, June 10, 2009

June 9th

Delts workout:

Busy morning leading into the workout. So, it was a fast tempo session today. Made some gain but nothing ground breaking today. The positive was using 90's on the lead off exercise. Pump was good.

Db delt press: 3 warms, 85/5 95/4.5 drop set
1 arm side lateral with cable: 1 warms, 20/10 22/9
Rear delt raise ss
with standing db press: 3 x
Trap shrugs: 155/19,15,12

Side ab work: 6 sets
20 min cardio

June 10th: Rest day, 25 min cardio

Monday, June 08, 2009

Hamstring and calves workout:

Solid training today and increases were made. The only monkey wrench was going light with the stiff leg db's. My low back is still fried from 2 days ago and didnt want to push it. So, just did some higher focused reps with them.

Lying leg curl: 2 warms, 60/6 65/6,6 50/10
Stiff leg db: 75/10,12,14
Db leg curl: 40/11 45/10,10
Donkey calf raise: 2 warms, 135/15,12,9
1 leg raise: 3 sets to failure

10 min cooldown.

Sunday, June 07, 2009

Arms workout:

Fired up today and was well rested. All jumps in weight or reps today.
For kicks I video'd In db curls with the new camera. Happy with the lift, but not the camera. Its one of thos mini camcorder, and make is RCA. I guess you get what you pay for.

Having fun so far.

In db curl: 3 warms, 50/5 55/5
Tricep pressdown: 3 warms, 90/6 92/5
Cable curl: 2 warm, 72/8,8
Db ext: 2 warms, 32.5/9,8
1 arm spider curl: 30/12 32.5/9 25/10
1 arm pressdown: 17/12 22/11,11

Upper ab work: 6 sets
20 min cardio

Saturday, June 06, 2009

Back and light calves:

Was in bad mood going into the workout and just angry. Not sure why, but that was the fact. Instead of doing deads at the end, I focused on them and did some triples. After making rep gains with the pullups, I did well with the deads and worked up to 405 for 3, content with that at my body weight.
Once the deads were done, it was a fast tempo workout.

Pull up: 4 sts to failure, 2 drop sets on pulldown
Deads: 3 warms, 355/3 385/3 405/3 275/13
Bent over db row: 1 warm, 85/7,8,8 burn out set
Rope pulldown: 1 warm, 115/11,10
Str arm pulldown ss
with Calve raises: 3 sets

20 min cardio

Friday, June 05, 2009


Made solids gains from last round. Happy with progress due to slight body fat loss.
Energy was high throughout the workout and felt great.

Slight in bar press: 3 warms, 205/5 220/5,4 drop set
Flat db press: 85/9,7 75/10,8
In db press x reps: 65 x 3 each to failure
Flat db fly ss
with rack push ups: 2 x

20 min cardio

Weight: 156 (-.5)

Weight loss has has averaged 1.5 to 2 pounds per month since the initial junk weight loss. Thoughts of doing an earlier show Sept 12th but will not accelerate the prep to make this show. It will be decided next month.

Thursday, June 04, 2009

Quad workout:

Bang up workout today and felt great. I plan on keeping the lower rep squats all the way through the prep. I just like it! Plus I have a goal of 425 in the next month or so.

Squat: 3 warms, 275/5 315/3 345/3,3 275/9
Hack squat: 2 warms, 250/8,8
Bar step lunge: 1 warm, 145/6 155/8
Leg ext: 1 warm, 65/12,11

Upper ab work: 5 sets
10 min cooldown

Tuesday, June 02, 2009

Back and delts workout:

Major pump today and I can credit the extra grams of arginine. Energy was high and a very fast tempo workout. It will be a rest day tomorrow and will pick up on the 6 day rotation again and looking forward to doing more work. The plan is in place.

Lat pulldown wide: 3 warms, 160/5 165/6,5
Bent over row: 2 warms, 205/8 210/7 185/11
Close pulldown ss
with Db pullover: 3 x
Side lateral: 2 warms, 45/7,7 burnout set
Bar shrug: 2 warms 255/7 225/11

Ab work: 4 sets
20 min cardio

Wed June 3rd will be a complete rest day.

Monday, June 01, 2009

Chest and arms:

Solid training and got my swole on. I kept the arm portion short in sets as I will also focus on help healing the forearm during this time, if possible. New routine is always set a tad lower in weight so I can get my feet moving and make nice increases over the next few weeks.

Feeling great for the fact its a new month and looking forward to the progress of just dropping a couple more pounds of fat. Picture will be taken at the 18 week mark to compare to two years back. I better see a difference, LOL.

Flat bench: 3 warms, 205/5 220/5 225/5 185/9
In db press: 1 warm, 85/8,6 75/10
Chest dips: 2 chains/9 1 chain/9 bw/10
cable curl: 2 warms, 70/8 75/7
Bar ext: 2 warms, 75/8,7
In db curl ss
with Rope pressdown: 2 x

20 min cardio