Tuesday, March 30, 2010


Delt and tricep workout:

Little slow moving in the workout, but pushed it with the laterals.
A nice finish to the round of training, and will start a new after tomorrows rest/cardio only day. FYI, my back and hammies are fried from yesterday.

Side lateral: 3 warms, 45/5 50/5,5 35/12
Stand Db press: 2 warms 55/6,7,7
FR plate: 45/14,12,12
Rope pressdown: 2 awrms, 60/8,8 drop st
1 arm pressdown ss
with dips: 3 x

upper ab work

17 min cardio

Monday, March 29, 2010


Back and hammy workout:

Mixed it up a bit and it was a solid workout. Led off with bent over rows and did a couple of more loose forms sets at the end, but still got the pump. Higher rep stiff legs did me in. Overall great energy, and didnt want to stop.

Bent over rows: 4 warms 245/6, 265/5 285/5,5
Lat pulldown palms in: 2 warms, 140/9,8 drop set
Rope pulldown: 2 warms, 115/12,11
Stiff leg deads: 2 warms, 315/5 315/11,10
Glute ham raise assisted: 4 sets

12 min cardio

Sunday, March 28, 2010

Catch up time!


35 min cardio


Quads and calves:

After a long day of training clients, I had one of the better squat workouts in a very long time. It was smoked! Besides doing a couple heavies, the two drop sets were killer.

Squat: 5 warms, 345/3 385/2 405/2 425/2 315/8 225/15
Leg ext: 2warms, 85/11,9
Sissy squat: 2 warms, 2 chains/ 15,16
1 leg-leg press: 90/10,12
Calf work: 5 sets of 20 plus reps

12 min cardio


Chest and biceps:

Great workout early this morning. Didnt do any crazy weights, but felt like a real workout due to a faster tempo and pump. Mixed it up a bit.

Slight in bar press: 3 warms, 195/8 210/6,6 185/10
Flat db press: 85/8,8 75/10,9
In db fly ss with rack push ups: 2 x
1 arm cable curl: 2 warms, 22/12
In db curl: 1 warm, 40/6 45/6,6 drop set

17 min cardio

Thursday, March 25, 2010


Delt and triceps:

One of the better shoulder pumps in a while. And I think it was from doing slightly higher reps with the lead of and drop sets with db shrugs. Fast paced training today, and was solid.

Side lateral: 3 warms, 40/8 42/8 45/8
Db shrug: 3 descending sets all to failure
Rear delt raise on bench: 1 warm, 25/10,11,10
Rope pressdown: 2 warms, 60/8,7
Tricep Dips: 1 warms, 3 chains/10 4chains/10,9

upper ab work

17 min cardio

Wednesday, March 24, 2010


Back and hammies workout:

Little tired going into the workout. Stayed with the focus lead off exercise and made gains, but the rest of the workout with a nice mix.

T bar rows: 4 warms, 225/5 250/5,5 180/16
Lat pulldown wide: 2 warms, 130/8 135/9,8
1 arm cable high row: 50/10,10,11
Good mornings: 3 warms, 125/10 135/11,10
Glute ham assisted: 4 x

12 min cardio

Tuesday, March 23, 2010


Chest and bicep workout:

Solid training today as I moved forward with the heavier rep scheme. All gains were made. I did change up the bicep order for kix though. Solid pump and smoked it.

Slight in bar press: 4 warms, 215/5 235/3 245/3,3
Flat db press: 2 warms, 100/8,6
In db fly: 1 warm, 55/10 60/9
Cable curl: 2 warms, 70/8 80/6,6
In db curl: 1 warms, 40/8,7 drop set

ab work
17 min cardio

Monday, March 22, 2010


Quads and calves:

Sinply smoked this workout. The plan was to do 2 sets with 390 and hit doubles.
Well, engery was up and did 390 for 3 and then 400 for 3. The big goal is to do 455 for a single without any wraps or belt. I have also learned, I need alot of warm ups! LOL
Video's are up on my youtube account, search fitfranco

Squat: 4 warms, 345/3 375/2 390/3 400/3
Sissy squat: 2 warms, 4 chains/20,18
Squat with chains: tot weight; 225/8 245/8 255/8,10
Leg ext: 2 warms, 85/12
Calf work: 2 warms, 90/16,14,13 2 drops

12 min cardio

Sunday, March 21, 2010


Delt and tricep workout:

Great energy for an early workout and gains were made. I again had the All In 1 as part of my breakfast and it was chocolate flavor! I did switch out the dips for tri bar exts, the wrist couldn't handle it.

Side lateral: 3 warms, 45/5 47/5,7
Bar shrug: 2 warms, 275/7,6 225/12
Rear delt raise on bench: 2 warms, 25/10,11
Rope press: 2 warms, 57/8,8 drop set
Bar ext: 1 warm, 55/10 65/10

upper ab work

17 min cardio

Saturday, March 20, 2010


Back and hammy workout:

Banging workout today after a busy day of clients. Made gains on all movements. The only change was doing higher reps on the rom deads. The back was a little tight. But the high reps wiped me out in a great way.

T bar row: 3 warms, 225/5 240/5,6 180/15
Lat pulldown wide: 2 warms, 140/8,8
1 arm db row: 1 warms, 85/10,11
Rom deads: 2 warms, 315/5 315/9,9 275/11
Db leg curl: 1 warm, 45/10,11

12 min cardio

Thursday, March 18, 2010


Chest and bicep workout:

Felt great going into the workout, but was a little creeky. LOL. So, for each of the lead off movements, I stayed lighter then what was called for. Its was still a killa, as the pump was on.

Slight in bar press: 3 warms, 185/8 195/8 205/8,8
Flat db press: 1 warms, 95/8 100/7 drop set
In db fly: 1 warms, 57/10,10 drop set
In db curl: 2 warms, 45/8,8,7
1 arm cable curl: 2 warms 22/10,12

17 min cardio


And this will be a rest day. Cardio at 32 min.

FYI, it's St. Joseph's Day.
Cant wait to have the cake.

Wednesday, March 17, 2010


Quads and calves:

Well I was going to rest today, but simply felt great, so decided to train.
The results were smoking and after doing 385 for the double, I banged out a triple. The goal is to nail 2.5 x my weight for a double, and should hit that soon. Plus, I did chain squats three exercises in again, and this really finished the lower body off. These were done with a slighly wider stance.

Squat: 3 warms 295/5 345/3 375/2 385/2,3
Sissy squat: 2 warms, 4 chains/18,18
Squat w/chains: tot weight, 225/8 240/8 250/8,10
Leg ext: 1 warm, 72/11 85/10
calf raises: 2 warms, 95/15,14,12 2 drop sets

12 min cardio

Tuesday, March 16, 2010


Shoulder and tricep workout:

Great workout today and felt fresh! Over the last couple workouts, I have been using All In 1 for my pre workout meal! If you think about it, its a great pre workout formula coupled with my workouts were right after training a client. So convenience is key! Happy with the weight moved and plan on making gains next time out.

Side lateral: 3 warms, 45/5,5,7
Bar shrug: 2 warm, 265/8 275/5 drop set
Reverse delt raise on bench: 2 warms, 22/10,12
Rope pressdown: 2 warm,s 50/9 55/8
Dips: 1 warm, 2 chains/8,9,9

17 min cardio


rest day, cardio only for 32 min.

Monday, March 15, 2010


Back and hammies workout:

Another solid workout today and great pump. I am deloading with doing romanian deads to give the body a break from full deads. They felt solid and did some good weight.

Side Note: After multi blood test, little Ant is fine!!

T bar row: 3 warms, 225/5 235/5,5
Lat pull under grip: 2 warms, 135/9 140/9
1 arm row: 1 warm, 80/10 85/10
Rom Deads: 2 warms, 315/5 365/5,5 275/10
Db leg curl: 1 warm, 45/9,10

12 min cardio

Sunday, March 14, 2010


Chest and biceps workout:

Solid early morning workout. And pretty much picked up where I left off last rotation. Feels good to hit a new rotation and then try to build upon it.

Slight In Bar press: 4 warms, 215/5 235/3 240/3,3
Flat db press: 1 warm, 95/8,8,8
In db fly: 1 warm, 55/10,10 drop set
In db curl: 2 warms, 50/5 55/4,5
Cable curl: 2 warms, 65/9,9

upper ab work
17 min cardio

Friday, March 12, 2010


Quads and calves workout:

Felt great going in but a little stiff. I was progressing nicely and geared up to do 3 doubles with 380. After the first set, which wasnt to bad, I felt a sharp strain in my upper left thigh. Well, in past I would have gutted it out, but I moved on and finished the workout nicely. I didnt make it worst but I knew the heavy squat would have given me more trouble.

Squat: 4 warms, 315/4 365/2 380/2 then stopped!
Sissy squat: 2 warms, 4chains/15,18
Squat with chains: tot 225/8 235/8 245/8,10
Leg Ext: 1 warms, 70/11 80/12
Calf work: 2 warms, 90/14,13,13 2 drops

12 min cardio


Rest day, cardio only.
Full boat of clients and then posing class!

Thursday, March 11, 2010


Delt and tricep workout:

Really solid workout today and the pump was off the chain. This was a result of just doing a few more reps and a couple of changes. Fast tempo, and it was nailed. Looking forward to squatting tomorrow!!!!

Db delt press: 2 warms, 85/6,7,6
Upright cable: 2 warms, 75/11 80/10 85/10
Side up and downs: 1 warm, 20/11,10
Db tri ext: 2 warms, 40/5,6 drop set
Reverse tri press: 2 warms, 60/11,10

Low ab work: 5 sets

17 min cardio

Wednesday, March 10, 2010


Back and hammy workout:

Felt great this morning and was ready to hit the back hard. Well, my wife got home with my son who just had his 4 year check up. They were concerned with his lack of growth from last year and some of the signs point to Celiac Disease. Well, that was not the worse of it, since that can be address and he can be ok. The crappy part was taking him to get blood work! So, I did it, but just having him in my lap when they took 5 viles of blood made me sick! He is ok, and just need to wait and see what happens.

Well onto the workout then. Since I was a little drained from the early events I stuck with higher rep deads, but did full pauses on the bottom instead of touching and pulling. These were hard! The workout was good, but not the best.

Pullups: 4 set to failure
Deads: 3 warms, 365/10,6 315/10
Lat pulldown Palms in: 2 warms, 135/9 140/9
Db bent over row: 1 warm, 85/8 drop set
Leg curl: 3 warms, 65/5 70/5 drop set

12 min cardio

Monday, March 08, 2010


Chest and bicep workout:

Moved up the ladder nicely today on the flats and dips. Kept the bar curls lighter as my right wrist is sore.

Flat bench: 4 warms, 225/6 245/3 260/3,3
Chest dips: 2 warms, 4 chains/9,9
In db press: X reps 4 sets
Barbell curl: 2 warms, 105/8 120/8 85/12
Rope curl: 50/10,9,10

upper abs: 4 sets
17 min cardio


rest day, 32 min cardio

Sunday, March 07, 2010


Delt and tricep workout:

Highligts were all increases from last time and hitting 100's for 5 reps on the db delt press.

Db delt press: 3 warms, 85/6 95/5 100/5
Upright row: 2 warm,s 115/8 125/9
Side lateral: 1 arm pole 2sets, then 2 big drop sets
Db ly tri ext: 2 warms, 40/6,5
Reverse tri pressdown: 2 warms 60/8,9

upper ab work 4 sets
17 min cardio


Quads and calves workout:

On to doing doubles now, and did what had to be done. In fact I mixed up the order and did chain squats for the fun of it!

Squat: 4 warms, 345/3 375/2,2,2
Leg ext: 2 warms, 92/9,10
Squat with chains: tot 225/8,9,10
Leg press close stance: 2 warms, 360/12,15
Calf raise seated: 2 warms, 90/12,12,10 2 drops

12 min cardio

Friday, March 05, 2010


Back and hammy workout:

Back at it, and Ef'ed it up! Felt great start to finish. I hit a personal goal of doing 2.5 x my body weight with the two - trips. Will continue to run with this until I feel the need to reset on the deads.

Deads: 4 warms, 365/3 405/1 425/3,3
Pullups: 4 sets to failure
Bent over db row: 2 warms, 80/9,9
Lat pulldown palms in: 100/12 110/12 120/11
Leg curl: 2 warms, 60/7,5

12 min cardio

Thursday, March 04, 2010


Chest and bicep workout:

Trained much latter in the day due to sessions and such. Actually had great energy and nailed the workout. Strength was up since last workout, and had some left!

Flat bench: 4 warms, 225/6 245/3 255/3,3
Chest dips: 2 warms, 4 chains/8,9
X rep In db press: 65 75 65
Barbell curl: 3 warms, 135/5 145/5
Rope curl: 2 warms, 60/9,9

Low ab work
17 min cardio

Wednesday, March 03, 2010


Quads and calves:

Still recovering and planning on going to the doc tomorrow of antibiotics to clears up the swollen glands. But that didnt stop me from moving forward in my squat progression. Just for kicks, I took a different warm up path. This time I did lower reps, even singles prior to the goal sets. I thought this progression allowed the body to adjust nicely to the heavy set, but I wasnt totally warmed up. Simply for the fact of the last set of 365 was the easiest!! LOL

Squat: 4 warms, 335/1 355/1 365/3,3,3
Leg ext: 2 warms, 90/10,10
Leg press: 2 warms, 460/8 470/12
Split Db squat: 55/8 65/8
Donkey Calf raise: 2 warms, 90/15 135/13,12 drop set

12 min cardio

Tuesday, March 02, 2010


Shoulder and tricep workout:

After missing a couple of days from being sick, it was nice to train. Still have the swollen glands going on, and if this continues, I will get checked out. But the energy was high, and actually made some nice rep gains from last time doing the workout.

Db shoulder press: 3 warms, 85/5 95/5 97/5
Upright row bar: 2 warms, 115/8,9
Side lateral up and downs: 3 x
Db tri ext: 2 warms, 35/6 40/5 drop set
Reverse pressdown: 2 warms, 60/8,9

upper ab work
17 min cardio

Monday, March 01, 2010

2/28 and 3/1

Came down with something Saturday night. Aches, chills and feeling lousy. Better this morning, but will rest up since I got little sleep.

Side note, I was sore as all out from the high rep deads on Saturday. Even the hammies!