Joe Franco's Workout/Diet Blog

2012-02-02T20:43:00.003-05:00

2/2

Mighty good workout this afernoon and didnt shy away from the volume. Faster tempo with less rest between sets as now I just listen to my body and when I am ready I go.

Underhand pullups: 5 sets to fail
T bar row: 3 warms 180/6 225/7 180/13 135/16
Lat pulldown wide: 100/8,9,9 85/13,12
Bent over row over hand: 2 warms, 175/8,7 drop set
Str arm pulldown: 45/12,14,12
Calf work: 8 sets
15 min cooldown

25 min cardio, 7 sprints

2012-02-02T07:52:00.002-05:00

2/1

After a good day off I was excited to hit it hard again.
In addition to resetting the deads and chest presses, I did the same for the squats.
Following my own rep scheme doing triples. This is where I am comfortable and simply like doing it.
The body weight and fat are both trending down slowly which is ideal.
I will have a real check in Saturday with an update on the the numbers and such.

Here is yesterdays workout and sore from it! LOL

Squat: 5 warms, 285/3 315/3 320/3,3 drop set
Leg press: 3 warms, 450/12,12
Step bar lunge: 2 warms 135/6,10
Leg ext: 1 warms, 75/12 80/12 drop sets
Ab work: 3 ss
15 min cooldown

25 min cardio

2012-01-29T09:18:00.003-05:00

Fell behind in the workout journals only because of time. Training is solid and have mixed it up a tad. Still using the prescribe exercises, just changing up the order a bit. Strength is solid and no signs of decreasing. Two more workouts, then typically it would be deload time, but since I stopped the 531, no more. Still going to push.
The changes have come in doing the main lifts later in the workout rather then leading off and doing the lower rep schemes.

Seeing slight changes every few days in the body and diet is on point without changes.
I have made some cardio adjustments over the last week only because I know I can handle more. But again, small steps....

2012-01-27T06:25:00.002-05:00

1/26

Quads and abs:

Nice mix of movements today. Stay with the same series of exercises but a change of order. First time leading off with leg press in almost a year. Took the reps slowed and controlled. Thereafter I squated, and even though I didnt use a ton of weight, I do get much more from the squats being pre exhausted. Happy with the workout.

Leg press: 4 warms, 450/10 495/10,12 drop set
Squat: 3 warms, 255/6 275/7 drop set
Leg ext: 2 warms, 80/10 drop set
Bar step lunge: 95/6,9 drop set
Ab work:

15 min cooldown
25 min cardio

2012-01-25T12:40:00.002-05:00

1/24

Shoulder and biceps workout:

Same movements as last time but all gains. Solid workout and continued high energy.
Even though strength and energy is solid, seeing changes now every few days in level of leaness. Content at this point. Tomorrow is a scheduled off day due to business but will get in some light cardio in.

Side lateral: 2 warms, 37/8 42/8,8 drop set
Db press: 2 warms, 80/6,7,6
Front raise
ss with rear delt: 3x
Hammer curl: 2 warm, 50/8 55/8
1 arm cable curl: 2 warms, 25/12,10
Stand db x reps: 30 25 20
Ab work

15 min cooldown
25 min cardio, w/5 sprints.

2012-01-23T18:55:00.002-05:00

1/23

Hammy workout:

Fantastic workout with new energy. Might be from not leading off from deads this time. I will keep them in but mix it up a little bit moving forward. At this point, its about fatiguing the muscle without hurting myself. Lots of volume but a faster temp.

Leg curl: 3 warms, 65/6,6,4
Deads: 2 warms, 275/8 285/8,8
Wide leg press: 2 warms, 325/10,12
Stiff leg db: 1 warm, 100/12,16
Leg curl x reps: 45x2

15 min cooldown
25 min cardio

2012-01-22T18:24:00.002-05:00

1/22

Mighty fine workout today, and it was a nice change of pace. Stepping away from the 531 flat barbell press, so I led off with flat db press instead. Content with start off strength. All in all very good workout with a nice tempo...
Check in this morning with weight and body fat. On pace right now, but always ready for changes.

Flat db press: 4 warms, 95/6 100/7,7
In bar press: 1 warm, 145/8 155/8 160/8,7
Slight in db x reps: 65 for 3 sets
Rack push ups: 2 x failure
Close grip pressdown: 2 warms, 60/8,8 drop set
Bar ext: 45/11,10,10,9
Rope ext: 25/12,11,10
Ab work: 4 sets

15 min cooldown
25 min cardio 5 sprints.

2012-01-21T15:11:00.002-05:00

1/21

Back and calves workout:

Coooold in the gym today, but warmed up very fast! LOL. I leveled down the new Beyond Nutrition blend and nailed it. Made solid gains throughout the workout and the pump was on even after a low carb day. That is a good thing..

Pull ups: 5 sets to failure, up 3 reps.
Db bench row: 1 warm, 90/8,8,7 drop set
Lat pulldown under: 2 warms, 132/8,8 drop set
Bent over row, overhand: 1 warms, 155/10 165/9,8 drop set
Str arm pulldown: 45/12,12,14
Calf work: 3 warms, singles 4 sets, burn set

15 min cooldown
25 min cardio - 5 20sec sprints.

2012-01-19T16:01:00.002-05:00

1/19

Quads and abs:

Well, the day off was pushed to tomorrow!! LOL With my schedule and just feeling good. I banged out my quad workout, and tomorrow will be a total day of rest. All gains were made with the micro loading on the squats. High energy today with the first time using Beyond Nutrition's new product called X. Progress is key even during prep.

Squat: 5 warms, 285/3 335/3 350/3,3 2 drop sets
Leg Press: 2 warms, 370/8 460/10,12
Step bar lunge: 2 warms 145/6 150/8
Leg ext ss with Sumo db squat: 3 x
Ab work

12 min cool down
25 min cardio

2012-01-18T18:41:00.002-05:00

1/18

Shoulder and biceps workout:

New round which is always motivating, but lead off with side laterals to mix it up.
Nice workout and content with the starting numbers. Oddly, was a little tired pre workout, but as I type this feel very good. Not sure what the deal was. Tomorrow looks to be an off day, and back at it on Friday....

Side lateral: 3 warms, 40/8,9,8
Db press: 2 warms, 75/8,7 drop set
Front raise plate ss
with Rear delt raise: 3x
Hammer curl: 2 warms, 45/8 50/8
Close bar curl: 1 warm, 90/8,8 drop set
1 arm cable curl: 15/10,12 drop set

12 min cooldown
25 min cardio, 5 sprints.

2012-01-17T14:42:00.002-05:00

1/17

Dead and Hammy workout:

Sweet workout today and was feeling the extra scoop of All Out!! lol. New round of movements and it gave a solid pump and burn. Happy with the numbers and looking forward to increasing next round. Brought back the wide leg press and this movement is more about feel and focus rather then strength.

Deads: 4 warms 315/5 365/3 385/3,3 315/10
Leg curl: 2 warms, 60/7,7 drop set
Wide leg press: 2 warms, 315/10,12
Stiff Leg Db: 1 warm, 95/12,15
X rep leg curl: 2 x 40

12 min cooldown
25 min cardio

2012-01-16T15:45:00.002-05:00

1/16

Chest and triceps workout:

Even though feeling good going into the workout, the flat bench is catching up.
I will finish this 531 off and then modify things up to accommodate my body as I as lean out. Strength is good, just setting up under the barbell for heavier weight may play havoc on my rotators.

Flat bench: 4 warms, 205/5 220/5 230/3 235/3 185/10
In db press: 2 warms, 80/9,8,8
Flat db x reps: 65 x 2, 55 x 2
Rack push ups: 2 sets to failure.
Close tri pressdown: 2 warms 60/8,7 drop set
Lying bar ext: 50/10,9,8
Stand rope ext: 30/12,10,10
Ab work

12 min cooldown
25 min cardio 5 sprints

2012-01-15T19:49:00.003-05:00

1/15

Back and calves.

Well rested today, coming off an off day from training. New round and was amped to get it going. Faster tempo workout for two reason. It was cold in my studio, and energy was high. Being lighter, its easier doing pull ups know and actual feeling them with strict form....

Pull ups: 5 sets to failure
Db bench row: 2 warms, 90/9,7 drop set
Lat pulldown under: 2 wamr,s 130/8,7 drop set
Bent over row, overhand: 1 warm 155/9,8 135/14
Str arm pulldown: 1 warm, 45/13,12
Calf work: 2 warms, 1 leg 4 sets, 2 burns

12 min cooldown
25 min cardio

2012-01-13T18:51:00.002-05:00

1/13

Quads and abs:

Slow start as it was a tad cold in my studio but once I got warmed up, it was killa quad workout. Going in a decided to back off the 531 but still to keep squating as a lead off. Simply going to do the best I can with the heavier weight during the prep. My lower back is just tighter than usual at this point, and I contribute to some of this weighing less. Regardless, I was happy with my numbers and plan to make mico loads to the squat. The rest of the workout provided a great pump and burn!!

Squat: 5 warm, 285/3 335/3 345/3,3
Leg press: 3 warms, 450/10,12
Step bar lunge: 2 warms, 145/6,8
Leg ext ss
with Sumo db squat: 2 x
Ab work: 3 ss

12 min cool down
20 min cardio.

Saturday will be a complete off day. My monthly posing classes start tomorrow and looking forward to them..

Weigh in the morning, and head in the right direction.

2012-01-12T08:52:00.002-05:00

Last day for the deload workouts and feeling good.

The head cold is just about gone and looking forward to starting a new routine tomorrow and a fresh set of 531 numbers.
The only issue will be the squat with heavier weight. Due to lower body fat, the stability is less. But I will give it a shot before I change it up. Deads should progress nicely, and still have the goal of doing 3x my body weight during this prep.

The diet is on point and this Saturday is picture time!! LOL

2012-01-08T08:46:00.002-05:00

Little update.

Was a rest day yesterday and the day before a test out for delts. That morning I woke up feeling beat and sick so still completed the workout but did a mix up workout.
Was effective and felt better when I was finished. All in all, the week of slamming workouts and seeing a couple of sick clients lead to my minor cold. Feeling better this morning and will have an early workout. It will be quads and a deload for this round.

My Friday and Saturday weight average 155.75. Now moving forward the goal is a slight lose each week. Let the games begin..

2012-01-06T06:55:00.002-05:00

1/5

Deadlift and hammy workout:

See yourself doing it, and it will happen. Nailed this workout today and hit the goal of the one rep max. Almost 3 x bw and a PR for the ratio of bw to bar weight.

Here is a link to the lift,
http://www.youtube.com/watch?v=OIvaDuHOpgI

Deads: 5 warms, 365/2 415/1 445/1
Glute ham raise: 4 x
Db Split squat 2 warms, 60/8 70/10
Leg curl: 50/8 55/8,6 2 drop sets
Good mornings: 2 warms, 155/10,12

10 min cooldown
20 min cardio

2012-01-04T15:37:00.003-05:00

Good workouts the last two days with hitting a solid 1 rep with 255 2x.
I altered the bent over rows and stuck with higher reps for the fact of being stiff from the leg workout the day before. But had all gains on the rest of the movements.
Today banged out chest and tri's and it went well. Tomorrow is test out for the deads.

I will be attempt 445 for kicks as it will be an all time best body weight ratio wise.

We will see how I feel. Here is what I did today.

Flat bench: 4 warms, 205/5 225/3 245/1 255/1,1
Slight in db press: 2 warms, 80/8 85/9,7 drop set
In db fly: 50/10,10 45/12
Rope pressown: 2 warm,s 45/9,7 drop set
Tricep dips: 2 warm 2 chains/9,7
1 arm pressdown: 15/12,14

10 min cooldown
25 min cardio

2012-01-02T17:45:00.002-05:00

Happy New Year!!

Finished strong with the delt and bi workout on New Years eve, and then a rest day yesterday. Brought in today with a thrashing of my quads and singles on the 531 workout. What I have learned is that my lower body can handle the weight but being leaner has a disadvantage of holding the weight on my back. More or less, my low back stiffens up a bit from less body fat. I simply did a lot more warm up sets to get loose. Regardless, I will still push forward but not get crazy for the chance of injury.

Squat: 6 warms, 295/5 335/3 355/1 375/1,1
Leg press: 2 warm, 470/6 515/10,12 380/20
Leg ext: 2 warms, 90/9,8
Front squat: 2 warms, 185/5 205/10

10 min cool down
20 min cardio

Its go time and lets see what happens over the next few months during my prep.

2011-12-30T16:02:00.002-05:00

The last two days of training were great!!!!

Well rested shows in the training for sure. And just starting to feel like I am hitting a groove.

The chest and triceps workout was nice and made the numbers I set out for myself,
but the flat pressing is getting hard. Will need a spot!! LOL

And today was hammy time. I wrecked my hamstring and hit a new PR,
http://www.youtube.com/watch?v=N65iV66XSHI

12/29
Chest and triceps

Flat press: 4 warms 210/3 225/3 240/3,3
Slight in db press: 1 warm, 75/8,10,10,9,8 (under min rest for each set)
In db fly: 50/10,11,10
Push ups: 2 x to fail
Rope pressdown: 37/10,11,10,10,9
Tricep dips: 4 set to fail

25 min cardio 4-20sec sprints

12/30
Dead and hams

Dead lift: 4 warms, 315/3 350/3 370/3 390/8
Db split squat: 2 warm, 55/10 65/10
Leg curl: 50/8,9,8 drop set
Good mornings: 2 warm, 140/10,14

20 min cardio

2011-12-29T09:10:00.003-05:00

12/28

Back and calves workout:

Little tight from the day before workout. But I was able to push through and make increases on the lifts. Just using 4 movements with drop sets really puts the blood in the back. Walked away feeling good and tight. Hit a PR doing the bent rows since I am not using straps anymore.

Bent over row: 4 warms, 215/5 2356 245/6 185/16
Palm in pulldown: 2 warms, 145/10 155/8 drop set
Bent over row db: 2 warms, 75/11,10
Close pulldown: 110/10 100/12,11 85/15
Seated calf raises: 3 warms, 5 working sets

25 min cardio, 4-20sec sprints.

2011-12-28T08:22:00.002-05:00

12/27

Quads workout:

Killa workout and made great gains. Second wave doing the 3' for the 531. And was able to get a good 5 reps with the prescribed weight. Very happy with the lift since I am at a lower body weight. All in quads were burning and full by the end of the workout.

Squat: 5 warm, 315/3 335/3 355/5,3
Leg press: 3 warm, 505/10,10 drop set
Leg ext: 2 warms, 90/8 drop set
Fronts squat: 2 warms, 185/10
Sissy squat: 2x to failure

22 min cardio

2011-12-26T21:05:00.004-05:00

12.26

Shoulder and bicep workout:

Back at it after a two day rest. Had a great Christmas with the family.
Sure, I had my share of goodies, but not too bad in the grand scheme of things. Feeling good. And this workout showed the increased energy and finished strong with the round of 5's. I liked the breakdown of this routine. Will be increasing all weights next time.

Db shoulder press: 2 warms, 75/5 85/5 95/5,8
Bar shrug: 2 warms, 225/11,10
Seated side lateral: 2 warm, 30/11,12
Rope cable FR: 2 warm, 30/12,14
Barbell curl: 2 warms, 85/5 100/7,7
Alt db curl: 1 warm, 35/8 40/8
Rope curl: 30/15 35/19

25 min cardio, 4 sprints

2011-12-23T17:38:00.002-05:00

12/23

Dead and hammies workout:

Killed it today with this workout. Most likely I will not train tomorrow, and then the next day, I put a lot into this one. Nice start to the wave of deads and banged out 8 reps with 370. The grip was not the best as I thought I could have squeezed a couple more. Nice combo of movements, as doing the glute ham raises fried dem hams up real nice..

Deadlifts: 5 warms, 325/5 350/5 370/8
Glut ham raise: 4 sets
Db Split squat: 2 warms 50/10 60/10
Good mornings: 2 warms, 135/10,12
Leg curl: 45/12,9 35/12

22 min cardio

2011-12-22T15:37:00.002-05:00

12/22

Chest and tricep workout:

First round for the 531 on chest and was challenging. I think I need a spotter soon, or I might be in trouble soon, lol.. Great workout, and used the beta form of Beyond Nutrition's next pre workout powder. I have not used in a while and with little left, I can feel the difference.

Flat press: 4 warms, 200/5 215/5 225/5,5 burn set
Slight in db press: 1 warms, 75/8,8,7 drop set
In db fly: 1 warm, 50/10,12
Push ups: 2 set to fail
Rope pressdown: 35/10,10,10,9,9
Tri dips: 3 sets to fail

25 min cardio with 5 20 sec sprints.

2011-12-21T17:45:00.002-05:00

12/21

Back and calves workout:

Really like this combo of movements and very happy with the starting weights.
The pump was tight and it was a faster moving workout. All in all higher energy then usual.

Bent over rows: 3 warms, 185/5 215/5 235/5,6 drop set
Palm in pulldown: 2 warms, 140/12,10 drop set
Db bent rows: 1 warms, 65/10,12,11
Lat pulldown wide: 110/8 100/9 85/12,12
Calf work: seated. 8 sets

30 min cardio

2011-12-20T15:01:00.002-05:00

12/20

Quads workout:

After a few good deload workouts, back at it. Started the 4th wave of 531, and its only getting better. The squat is in its comfort zone and doesn't feel heavy on the back any more. Whacked the quads today and finished them off with front squats with a sissy squat twist, LOL.

FYI, morning weight, 156.5. Holding steady.....

Squat: 4 warms, 295/5 315/5 335/5,5
Leg press: 3 warms, 495/8,12 drop set
Leg ext: 2 warm, 85/12 90/11
Front squat: 2 warms, 175/12 drop into sissy squat.
SS: 1x

22 min cardio

2011-12-16T07:52:00.002-05:00

Tad catching up to do..

Finished the 531 in strong fashion with banging out 8 good reps on the db presses with 100 pounds. I will be adding anywhere 5 to 8 pounds to each lift, so increases all around. This week is my deload training, so nothing too exciting. But I do like mixing it up and trying out new things. I am working on a new rep scheme called Crazy 8's. More info to come in the new year. Other than that, 2 days into the deload and training today. Tomorrow is an off day for Holiday things going on. Its all good!!

2011-12-12T14:36:00.003-05:00

Little Catch up time for the last three workouts:

Solid training, and hitting good numbers on the test out rounds.
Was content to do 250 for a single then double on the flat bench.
Overall mind to muscle has really been increasing of the last few weeks.
This may have to do with the mini experiment with Strike HD 8 and the dosing I am using. Just really good workouts!

The highlight was today for deads,
Personal best, http://www.youtube.com/watch?v=JMHi-9bKGXE

Here are the workouts:

Back and calves:

Pullups: 5 sets to failure
1 arm db row: 2 warms, 95/10 100/10 drop set
Lat pulldown under: 2 warms, 140/11,10
Bent over row over hand: 2 warms 175/12,13
Str arm pulldown: 45/12,13,11
Calf work: 8 total sets.

30 min cardio

Chest and triceps

flat bench: 4 warms, 210/3 235/1 250/1,2
Chest dips: 2 warms, 4 chains/11,10
Slight in db press: 2 warms, 75/8,7
Flat x reps: 3 sets
Tricep pressdown: 2 sets 75/8,7 drop set
Db ext: 30/7 25/12,10

30 min cardio

Hammy and deads:

Deads: 4 warms 315/5 365/3 385/1 405/1 425/3
Leg curl: 1 warm 55/8 60/6,6 drop set
Reverse bar lunge: 2 warms, 155/6 175/8
Stiff leg db: 2 warms, 90/15,18

22 min cardio

2011-12-09T14:46:00.003-05:00

12/9

Banging test out round for the 531 squat. And all increases for the third straight workout. Pump and burn were on.. 365 for a single and then triple, and the morning bw was 156.5

Squat: 4 warms, 285/5 325/3 345/1 365/1,3
Walking db lunge: 2 warms, 80/6 85/6
Hack squat: 2 warms, 225/8 245/10 155/20
Leg ext: 1 warm, 75/10 80/12 drop set

22 min cardio

2011-12-07T14:16:00.002-05:00

12/7

Shoulder and biceps workout:

Nice finish to this round of 3's. And looking forward to the test out round starting on Saturday. Tomorrow is a rest day. Strength is moving forward and I am seeing changes in my look as my body weight is stable with in a couple of pounds.
The plan I am on is going well and need to follow thins for another 3 weeks. Then its on!!

Shoulder press: 3 warms, 85/4 95/3,8
Side lateral 1 arm cable: 2 warms, 27/9,10
Stand mod side lateral: 1 warms, 30/10,9 drop set
Close grip front raise: 1 warm, 50/9,10,12
In db curl: 2 warms, 45/6 47/6,6
Cable curl: 1 warm, 55/10 60/8
Con curl: 30/9 25/14
ab work: 5 sets

30 min cardio

2011-12-06T14:35:00.003-05:00

12/6

Deads and hammies.

Anger was channelled today and killed it. Period!

Deads: 4 warms, 315/3 345/3 365/3 385/3,5
1 leg-leg curl: 2 warms, 37/10 42/11
Reverse bar lunge: 2 warm, 145/6 165/10
Leg curl: 55/9,7 45/7 35/11
Db stiff legL 1 warm 90/18

22 min cardio

2011-12-05T20:56:00.003-05:00

12/5

Chest and triceps workout:

Solid training today but the flat bench is starting to creep up. Again, not the best bencher per se, but still like the movement for overall strength.
The rest of the workout was on point and felt great. Made some nice gains.

Flat bench: 4 warm, 205/3 225/3 235/3,3
Chest dips: 1 warm, 4 chains/8,9,9 drop set
Slight in db press: 1 warm, 65/11,10,10
Flat bench with chains: 1 warm, 160/12,11 drop set
Tri pressdown: 2 warm, 72/8,8 drop set
Db ext: 30, 25 20
1 arm pressdown: 15/13,10

25 min cardio, 15 sprints.

2011-12-04T15:15:00.002-05:00

12/3

Quads and abs workout:

Second round for the 531 and very pleased on the progress at my current bw.
With the increase of strength, I know I am not losing any muscle and slightly dropping bodyfat. Energy is solid and gains were made throughout the entire workout.

Squat: 5 warms, 315/3 335/3 350/3,3
Walk db lunge: 2 warms, 80/6,6
Hack squat: 2 warms, 215/6 235/11 145/20
Leg ext: 2 warm, 85/12,13 drop set
Ab work: 5 set

22 min cardio.

11/4

Back and calves workout:

Got it done and made gains!

Pullups: 5 sets
T bar row: 3 warms, 190/6 210/8,10 drop set
Lat pulldown underhand: 2 warms, 135/9,10 burn set
Bent over db rowL 1 warm, 65/12 70/11
Str arm pulldown: 45/12,12
Calf work: 8 sets

30 min cardio

2011-12-01T17:54:00.003-05:00

Fantastic two days of training!

Nailed the deads and hitting my stride with them and wreck my delts today.
A solid first round to this wave of 531

Here is what went down the last two days. Will be resting tomorrow for sure.

Deads: 5 warms, 315/5 345/5 365/5,6
1 leg-leg curl: 2 warms 35/12,11
Reverse bar lunge: 1 warm, 115/6 135/10
Leg curl: 55/6 45/11,10 drop set
Stiff leg db: 1 warms, 85/20
Ab work: 5 sets

22 min cardio

Db shoulder press: 2 warms, 70/5 80/5 90/5,9
1 arm cable laterals: 2 warms, 25/8,10
Seated lateral: 1 warms, 30/11,10,19
Front raise ss
with db shrugs: 3x
In db curl: 2 warms, 40/6 45/6,7
Cable curl: 2 warms 55/10 60/8 drop set

30 min cardio

2011-11-29T16:44:00.001-05:00

11/29

Chest and triceps workout:

High energy and nailed it. Nice set up to make gains, and my new rep
scheme's are paying off. I will document them for the new year..

Flat bench: 4 warms, 195/5 210/5 220/5,6
Chest dips: 2 warms, 4 chanins/8,9 drop set
Slight in db press: 1 warm, 75/8,7 drop set
Flat bench chains: 1 warm, 155/11,12
Tricep pressdown: 2 warm, 70/8,8 drop set
Db ext: 30/6 25/8 20/12

25 min cardio - 15 intervals.

2011-11-29T09:04:00.002-05:00

11/28

Back and calves workout:

One of my favorite routines for the back. Feeling it this morning in a good way.
Brought back the pullups and t bar rows and these to movements are still king after deads for overall back development.

Pullups: 5 sets
T bar rows: 3 warm, 180/6 200/8,10 drop set
Lat pulldown underhand: 2 warms, 130/10 135/9 drop set
Db bent over row: 1 warm, 65/10,12
Str arm pulldown: 40/12 45/12
Calf stand raises: 2 warms, 45/15 90/12.10 drop set
Single calf raises: 2 sets.

30 min cardio

2011-11-27T12:23:00.002-05:00

11/27

After the de-load round always amp'ed to hit it hard. Even though its my early Sunday morning workout, I was able to hit my number and produce a great workout. Very happy with the start of this wave and felt great. For the squats though, through in a few extra warm up sets. By the time I hit the 330 I was ready.

Squats: 6 warm, 290/5 310/5 330/5,5
Walk db lunge: 2 warms, 75/6,6
Hack squat: 2 warms, 205/8 225/10 135/20
Leg ext: 2 warms, 85/12 drop set
Ab work

22 min cardio

2011-11-23T14:16:00.002-05:00

Little catch up 11/23

Rest day on Sunday, and the last three workouts have been deload off of the 531. All is well and the training is solid. For these deload workouts, using slightly higher rep schemes and still going to failure. More or less a change of pace.
Tomorrow is an off day and then two more deload wo's..

Body weight is back down a bit since the change in plan last week. I am exactly where I want to be pre holiday's!!!

Looking forward to starting the third wave of 531 at this current bw. Should be breaking some PR's at the weight.

2011-11-20T07:25:00.002-05:00

11/19

Shoulder and bicep workout:

Was going to rest but I knew that the next time had zero time to train. Plus, football is on!! Killed this workout and ran right through it. Fast tempo and add a couple sets here and there for the delts. The left forearm feeling better, but still was cautious.

Shoulder db press: 3 warms, 85/3 95/1,8
Side lateral: 2 warm, 40*6 45/6,8 2 drops
Upright row cable: 2 warms 80/10,10 drop set
Reverse delt raise on bench: 25x4
Close grip b bell curl: 2 warms, 85/8 95/9,8
1 arm cable curl: 1 warm,s 17/12 20/11

30 min cardio

11/20
Complete rest day!

2011-11-18T19:55:00.002-05:00

11/17

Chest and Triceps.

Test out for chest and was very happy with my pressing. Never had a good bench.
But figure lets see if it can go up. The rest of the workout was fast tempo and nice energy.

Flat bench: 4 warms, 195/5 215/3 230/1 245/1,3
In db press: 2 warms, 95/8,6 drop set
Slight in bench: 1warm, 135/8 145/9,8 drop set
Rach pu: 2x
Bar ext: 2 warms, 70/8,6 drop set
Close grip pressdown: 55/12 45/14 35/16

30 min cardio

11/18

Deads and hammie workout.

The goal was doing a single for the deads at 395. But went for 405, and nailed out 5 reps. Very happy considering my break from deadlifts. A little short on time, but did a little more volume for the two exercises after deads. Tomorrow is a welcomed off day!

Deads: 4 warms, 315/5 345/3 375/1 405/5
Leg curl: 2 warms, 60/6 65/6,6 2 drop sets
Stiff leg close stance: 2 warms, 215/8 235/8 255/12

20 min cardio

2011-11-16T18:48:00.002-05:00

11/15

Quads workout.

Test out round for the 531 and nailed it. Reps were clean slow and controlled. After doing the squats, then it was an all out assault and really tore it up. Workout moved nicely with good energy.

Squat: 4 warms, 285/5 315/3 335/1 355/1,3
Leg press: 2 warms, 425/10 470/10,14
Step bar lunge: 2 warms, 145/6,10
Leg ext: 1 warm, 75/14 80/12 drop set
Db jump squat: 30/10 35/10 40/10

20 min cardio

11/16

Back and calves:

Fast moving with a great pump. Stay away from bent over rows since I was very tight from yesterdays leg workout. So I lead off with chin ups and did through in bo's at the end.

Chin ups: 5 sets to failure
Lat pulldown wide: 2 warm, 117/8,8 drop set
Db bench row: 2 warm, 85/9,8 drop set
Close pulldown: 2 warms, 130/12,11 drop set
Bent over row: 135/8,15
Calf work: 8 sets

30 min cardio

2011-11-14T18:51:00.002-05:00

11/14

Nice finish to the round and exceed last workouts numbers by far.
Was well rested after yesterday's off day. I did mix up the biceps for the fact my left arm is still tender but made it through ok.

Db delt press: 3 warms, 80/3 90/3/10
Side laterals: 2 warms, 40/8 42/8,9 drop set
Upright row cable: 2 warms, 77/10,11
Reverse delt raise on bench: 2 warms, 27/11,10
1 arm cable curl: 2 warms, 25/10 30/11
Barbell curl: 1 warm, 85/8 90/10, double drop sets

30 min cardio

2011-11-12T14:55:00.002-05:00

Two great workouts in the books. Made gains on both and really nailed the hammies this morning. Feeling strong and moving forward. Growth is in my future!! LOL

11/11

Chest and triceps:

Flat bench: 4 warms, 210/3 220/3 230/3,5
In db press: 2 warms, 90/10,8,7
Slight in bench: 1 warms, 125/10 135/10,9 drop set
Rack pu: 2 sets
Close grip pressdown: 2 warms 70/8,8 drop set
Decline bar ext: 50/12,11,9
1 arm rope pressdown: 15/10 10/14

30 min cardio

11/12

Deads: 5 warms, 335/3 355/3 375/3,5
Leg curl: 2 warm, 60/8 65/6,4 drop set
Close stance stiff legs: 2 warms, 235/8,12
Db leg curl: 50/10 55/10 57/9 drop set
In/out thigh: 4 s

20 min cardio

2011-11-11T06:12:00.003-05:00

11/10

Back and calves workout:

Digging this workout as I made a couple of changes from last time. Throw in some higher rep overhand rows and 1 arm row. This really helped to blow it up. Solid reps with the lead off bent over rows..

Bent over rows: 4 warms, 210/5 230/5 240/6,7 drop set
Lat pulldown wide: 1 warms, 110/8 115/9,9 drop set
Bent over rows: overhand 135/10,12,12
Close pulldown: 1 warm, 120/10,9,9
1 arm db rows: 75/12,12
Calf work: 8 sets

30 min cardio

2011-11-09T18:06:00.003-05:00

11/8

Shoulder and biceps.

Solid workout and one of my favorites for the detls. Smoked the 531 numbers and got a great pump and burn. But the forearm was acting up a bit during curls so took it easy.

Db press: 3 warm, 75/5 85/5,12
Side laterals: 2 warm, 40/8,9,9 drop set
Upright row cable: 2 warm, 75/10,10
Rear delt raise on bench: 1 warm, 25/11,11,10
Hammer curl: 2 warm, 50/5 55/5,8
Close grip curl: 1 warm, 85/10 95/10
1 arm cable curl: 15/14,14,12

30 min cardio

11/9

Quads workout:

A little short on time for this workout but did what was called for on the squats. They were still solid even though on just one meal!! LOL Supersetted the barbell step lunge with extensions and the quads blew up. I left out jump squats for the limited time.

Squat: 4 warms, 300/3 320/3 330/3 340/3,3
Leg press: 2 warms, 415/10 460/10,12
Bar lunge ss
with leg ext: 3 x

20 min cardio

2011-11-07T14:26:00.002-05:00

11/7

Deads and hammy workout:

Nothing like a new hammy routine. Killed it and strength is coming back.
Kept it simple with two types of deads and curls. Determined to see more changes.

Deadlift: 4 warms, 315/5 335/5 355/5,7
Leg curl: 2 warms, 60/7,7,6 drop set
Stiff bar deads: 1 warms, 205/10 225/12
Db lug curl: 50/10 55/9,10
Ab/Adductor work: 4 sets

20 min cardio

2011-11-06T12:00:00.002-05:00

11/6

Chest and triceps workout:

First thing in the morning Sunday workout. Was solid and felt great. Starting numbers were decent and looking forward to increasing them next time out. Nailed the 531 bench press reps.

Flat bench press: 4 warms, 195/5 205/5 215/5,6
In db press: 2 warms, 85/9,7 drop set
Slight in bench press: 1 warm, 125/10,10 burn set
Rack push ups: 2 sets to failure
Decline tri ext: 2 warms 70/7,7
Close position pressdown: 50/10,9 40/14,13
Db KB: 20/15,15

30 min cardio

2011-11-05T07:32:00.002-05:00

11/4

Back and calves workout.

Little slow getting moving since my entire lower body was wrecked from the day before.
By the working sets on the rows, I started to finally loosen up. The remainder of the workout was sweet with a fantastic pump. Nice start to this round.

Bent over rows: 4 warms, 205/5 225/5 235/5,8 drop set
Lat pulldown wide: 1 warm, 110/10,9,9 drop set
Bench db rows: 2 warm, 80/9,9 drop set
1 arm cable row: 50/10 45/12,13
Close pulldown: 70/18 85/15
Seated calf raiss: 2 warms, 3 working sets, 2 burn sets

30 min cardio.

Slight changes in the diet and cardio to offset some the family occasions and Holiday's coming up.
Friday's weigh in was on point.
Rest day for 11/5

2011-11-03T17:18:00.002-05:00

11/3

Quads and abs:

Was really charged up for the fact of doing a new routine and the second round of 531. Nailed the workout and in fact, added the weight wrong and did 5 more pounds on the working sets!! LOL The jump squat really finished them off. The workout really thrashed the quads and even cramped up on the cooldown cardio. I had to spend a few minutes stretching..

Squat: 4 warms, 285/5 305/5 325/5.5
Leg press: 3 warms, 450/10,14
Bar lunge: 2 warms, 155/6,8
Leg ext: 1 warms, 70/12,15
Jump squats: 25/10 30/10 35/10
Ab work: 4 sets

20 min cardio

2011-11-01T06:39:00.002-05:00

10/30 and 31

Just a couple more workout of deload then will begin the second wave of 531.

The 2 off days did me well, and during the one off day, I was helping out clients and judging part of the Yorton Cup. Wow, the men's pro was just ridiculous. I do have a lot of work to do. Very competitive group and set the bar up higher again!!

Today will be a deload of hamstring/deads and tomorrow delts/biceps.
Again, my deloads are just going a lighter on the focus movement and I do not let up
on the rest of the execises...

2011-10-28T15:32:00.002-05:00

Little catching up.

Finished the 531 on point with the shoulder press and pretty much smoked the numbers. All in all I will be increasing the weights for the second round.

Its deload round now, and got in my quad workout yesterday. Although I didnt squat as heavy, I still thrashed my quads on all other movements.

Will be having two off days, today and Saturday. I am away for the big natural bb pro show, the Yorton Cup. Besides helping at the show, I have guided and coached a few figure pro competitors for the show. They all look great and gonna kill it.
Will be back early Sunday morning, and planning on training that afternoon.

2011-10-25T19:21:00.002-05:00

10/25

Deadlift hammy workout:

Was looking forward to this workout as the deads have slowly increased. The test out round of the 531 and nailed it. The grip was better, and I will be increasing next round. The goal was 385 and did the single pretty easily and then did a second set for 4 reps. Looking forward to getting this back into the 400's...
All in all, hammies were fried.

Deads: 3 warms, 315/5 345/3 365/1 385/1,4
Glute ham raise assisted: 3 x
Db split squat: 2 warms, 65/10 burn set
Leg curl: 1 warm, 45/10 50/9,8 2 burn sets
Good mornings: 1 warm, 125/18

20 min cardio

2011-10-24T14:11:00.002-05:00

Solid two day of training after two rest days. Friday had a lot of business to finish up including re fi on the home, and then Saturday traveled to Baltimore to watch a show with a couple of clients.
Had a good early morning workout hitting back on Sunday and then test out
for the 531 on chest today. Nice increases and progression for both workouts.
And today's workout was fueled by a high carb cheat meal last night. Carbs do increase performance!! LOL

10/23

Back and calves:

Lat pulldown palms in: 3 warms, 147/8 162/9,9
Bent over row: 3 warms, 215/6 235/6,8 185/17
Rope pulldown: 1 warm, 112/10 117/11 drop set
Chin ups: 3 x fail
Db floor row: 1 warm, 50/10,12
Calf work: 7 total sets

25 min cardio

10/24

Flat bench: 4 warms, 210/3 225/1 235/1,3
Slight in db press: 2 warms, 95/9,9 drop set
In db fly: 50/10,12,12
Flat bench 3 way's: 3x
Rope pressdown: 2 warms, 50/8,7 drop set
Bar ext: 45/12,11
Dips ss
with reverse pressdown: 2 x

25 min cardio

2011-10-20T17:56:00.002-05:00

10-20

Quads and abs workout:

Feeling a little beat and a little cold coming on. Just run down!
Wanted to get this workout in since I am planing on two off days due a busy schedule. So I pushed through on the first test out round for 531 and did what was needed. Slow moving but after the squats felt better and the workout was pretty good. Finished with supersetting with squats and hacks!! Rock on..

Squat: 4 warms, 275/5 315/3 335/1 345/1,2
Hack squat: 3 warms, 250/6 275/10
Leg ext: 1 warm, 85/10,12 drop set
Squat ss
with Hacks: 3 x
ab work: 4 ss

20 min cardio

Weigh in: 156.5 to 157

2011-10-19T17:28:00.002-05:00

Great finish to the second round of 531. Made some solid gains and soreness along with it!! The deads felt better the second time around so looking forward to some nice progression. For the shoulder press, little too light but repping it out is not a bad thing either...

10/18

Hammy workout:

Deadlifts: 5 warms, 295/3 325/3 345/3 365/3,5
Glute ham raise assisted: 4 x
Db split squats: 1 warm, 50/8 60/8
Good mornings: 2 warms, 140/10,12
Leg curl: 37/10,15

20 min carido

10/19

Shoulder and biceps workout:

High inc db press: 3 warms, 75/3 85/3,12
Trap bar shrug: 2 warms, 195/15,15
Front raise plate ss
with side lateral: 3 x
Barbell curl: 2 warms, 85/8 95/8,8
Alt db curl: 1 warm, 40/6 45/8
Con curl: 25/10,10

25 min cardio

Body weight still in check!!!

2011-10-17T15:35:00.002-05:00

10-16

Back and calves workout:

Lat pulldown palms in: 3 warms, 145/8 160/9,9
Bent over row: 2 warms, 210/6 230/6,8 drop set
Rope pulldown: 1 warms, 112/11 117/9 drop set
Chin ups: 3 sets
Floor rows: 1 warm, 40/12
Donkey calf raises: 3 warms, 90/15 135/17,15,12 2 drop sets

25 min cardio

10-17

Chest and triceps workout:

Flat bench press: 4 warms, 195/3 210/3 220/3,5
Slight in db press: 2 warms, 95/7,7 drop set
In db fly: 1 warm, 52/10,11
Push ups: 2 sets to failure
Rope pressdown: 1 warm, 40/8 45/8,8 drop set
Tricep Dips: 2 sets to fail

25 min cardio.

Both workout were on point and the 531 felt good on the flat bench. Gains were made all around and looking forward to the next deadlift workout and to see how my body responds.

2011-10-15T21:52:00.002-05:00

10/14

Shoulder and bicep workout:

Did what was needed to be done but was interrupted one to many time with some business that I had to attend to. Most times, I just let things go, but needed to give some attention this time. So the workout was a bit choppy. All in all still effective, just lack of focus at points. Its life!!

10/15

Quada and abs workout:

Made up for yesterdays workout by far. Solid gains, and the squating was much more confortable then last time. Felt great with the cooler air, and a ton of energy.

Squat: 5 warms, 295/3 310/3 320/3 330/4
Hack squat: 3 warms, 240/6 265/10
Leg ext: 1 warm, 82/12,12
Db step ups: 1 warm, 65/8,8
Squat: 165/10,20
Ab work: 4 sets

20 min cardio

2011-10-13T15:04:00.002-05:00

10/12

Chest and tricep workout:

First time leading off with flat bench for a long time. Wasn't to bad and handled the weight ok for the first wave of 531. The rest of the workout was solid and set up the new round well to make gains. Pump was on.

Flat bench: 3 warms, 185/5 205/5 210/5,6
Slight in db press: 2 warms, 95/6,6 drop set
In db fly: 1 warm, 50/11 52/10
Push up: 3 sets to fail
Rope pressdown: 1 warm, 40/8 42/7 drop set
Tricep dips: 4 sets to failure

25 min cardio

10/13

Dead and hammy workout:

Again another first in a while with the regular deads. Grip was off a bit and feel, but I am confident I will get back this sooner then later. Great workout and really dig the combo's of these movements. Pure burn of the hams..

Deadlift: 3 warms, 305/5 325/5 345/5,6
Glute ham raise assisted: 4x
Db split squat: 1 warm, 45/8 55/10
Good mornings: 2 warm, 135/10,12
Leg curl: 35/10,15

20 min cardio

Check in weight still holding between 156 and 157 after lower carb days.

2011-10-12T07:51:00.002-05:00

10/12

Back and calves workout:

Nailed it on all cylinders. Just a great workout and with a faster tempo.

Palm in pulldown: 3 warms, 140/8 155/8,9
Bent over row: 2 warms, 205/6 225/6,7 185/15
Rope pulldown: 1 warm, 110/11,11 drop set
Chin ups: 3 sets to failure
Db pullover: 65/10,14
Donkey calf raises: 3 warms, 90/16,14,14 2 drop sets

25 min cardio

2011-10-10T15:03:00.002-05:00

10/10

Quads and abs:

After a two day rest mini getaway, and finding out the results of my clients from the big show on Saturday, I was ready to rock n roll!! 531 is it and first up were regular squats. Did what was needed but will have to get use to the heavier weight on my back. No worries.
The rest of the workout was killa!!

Squat: 4 warms, 275/5 295/5 310/5,6
Hack squat: 3 warms, 225/6 250/8
Leg ext: 1 warm, 80/11,11
Db step ups: 1 warm, 60/8 65/8
Squat: 165/10,18
Ab work: 4 sets

20 min cardio

2011-10-07T09:36:00.002-05:00

Nice week of deload and mixing it up workouts. I will finish up with shoulder and biceps today and then have two days off. After that, I will start a new round of my 5 day split, but will apply my modified version of 531 to each of the squat, deadlift, flat bench and high incline db shoulder press. Of course I will be low balling the weight to give myself some momentum. As far as the diet goes, all is well and happy were I am at The focus will be to maintain my current bw range until Jan 1st. Then, changes will be made to start the slow cut for the show.

2011-10-03T15:23:00.002-05:00

10/2

Shoulder and bicep workout:

Really good workout and nailed the goal of doing a triple with the bar shoulder press.
I was able to get 5 good reps where 3 was called for. All gains on movements for the shoulders.

Shoulder press: 3 warms, 155/3 185/1 195/1 205/5
Side lateral cable: 2 warms, 30/8,9
Reverse delt raise: 2 warms, 35/11 40/9
Db shrugs: 85/20,17,14
In db curl: 2 warms, 50/5,6 drop set
Cable curl: 1 warm, 60/8 67/9 drop set
21's: 2 x failrure
Ab work: 4 sets

25 min cardio

10/3

Quads and abs deload, 20 min cardio

one with front squat for a while so I did regular squats and mixed it up a bit. Nice pump and burn

Update:

Very happy with the Juggernaut results and how I applied multi exercises to it. Been on it since the spring so a change is needed.
The plan is set for the next cycle. Continue with my 5 day split, change off the lead movements and follow my modified 531 rep breakdown for the lead off. I will start this at the end of the week.
I will roll with the 531 until I get burnt out from it, but I do plan on 8 waves.

2011-09-30T16:41:00.002-05:00

9/31

Hammy workout:

Was eager to get this one done. Test out time for the romanian stiff leg deads.
Reach my goal that was 395 for 5, and better yet, drop set with 315 for 16. After those two sets and legs curls, I was toast. Video's are below of both lifts.
All in all a strike driven workout and tomorrow's off day will be needed. Looking forward to bring back regular deads very soon.

RSLDL: 6 warms, 345/3 375/1 395/5 315/16
Leg curl: 2 warm, 60/5 65/5,5 drop set
Reverse bar lunge: 2 warms, 115/8 135/8
High Leg curl: 2 sets with 35

20 min cardio

video of 395 x 5
http://www.youtube.com/watch?v=4Nc_LmNLMwk

video of 315 x 16
http://www.youtube.com/watch?v=fK0anT3iQTg

2011-09-29T13:40:00.002-05:00

Solid two days of training, and the bw remains in the range I desire.

9/29

Back and calves workout:

All gains across the board for this third round and as I progress, adding a few extra sets here and there.

Pullups: 5 sets
T bar rows: 3 warms, 205/8 215/9 160/18
Lat pulldown under: 2 warm, 130/10 135/9 drop set
Db bent over row: 1 warms, 65/13,12
1 arm cable row (H): 50/9 40/12
Calf work: 2 warms, 90/15,15,13 3 burn sets

25 min cardio

9/30

Chest and triceps:

Again, increased the volume a tad for the fact of feeling good. Test out for the 3's on the flat db press and happy to get 5 good reps with the 112's.

Flat db press: 3 warm, 100/3 110/1 112/5
Chest dips: 2 warms, 4 chains/10,9 drop set
Slight in bench: 2 warm, 160/8,8
Flat db fly: 1 warm, 50/12,10
Tricep pressdown: 2 warm, 70/8,9 drop set
Db ext: 30, 25, 20
1 arm pressdown: 15/15,13
Ab work: 4 sets

25 min cardio

2011-09-28T07:27:00.002-05:00

9/27

Quads and abs workout:

Was looking forward to this workout as its the last one for the JN 3's and test out.
Going in I had a lot going on mentally and not feeling 100 percent. Its happens. I was able to get the prescribed 3 reps with 315 but not my goal of 5 reps. Just couldn't hold on to the bar. Again, it happens. From that result, I torched my quads out of frustration and made increases from last workout.

Front squat: 6 warms, 295/1 315/3
1 leg pres: 2 warms, 160/8 180/10
Squat: 2 warms, 245/5 265/10
Leg ext: 1 warm, 80/12 85/10
Sissy squat: 2 x failure
Ab work

20 min cardio

2011-09-26T14:56:00.003-05:00

After two days off, I had two great workouts!

9/25

Hammy workout:

Little slow moving since it was early and wanted to bang it out to hang with my kids.
Lots of warm up sets to get the back loose. Got it done and made some nice gains!! Looking forward to the final all out round of the 3's.

RSLDL: 5 warms, 315/3 340/3 360/3,3,3,5
Leg curl: 2 warms 60/7 65/4 drop set
Reverse bar lunge: 2 warms, 145/6 165/8
Stiff leg db: 75/10 85/20
Up leg curls: 40/12,11
Ab work: 6 sets

Cardio = 25 min

9/26

Shoulder and biceps workout:

Another bamming workout and had increases across the board. The one exciting note is that I am curling good weight again and the forearm pain is not there. Happy with the progression and feeling good.

Shoulder press bar: 3 warms, 155/3 175/1 185/3,3,3,8
One arm cable lateral: 2 warms, 27/9 30/10
Reverse delt raise: 2 warm,s 35/11 37/9
Db shrug: 85/19,16
Incline db curl: 2 warms, 50/5 52/5,5
Cable curl: 1 warm, 60/8 65/9
21's: 2 x

25 min cardio

2011-09-22T16:40:00.002-05:00

9/22

Back and calves workout:

A good workout, but was still a bit sore from the previous quad training. And from that the low back was tight so I didn't go crazy over the t bar rows. Other than that, all gains were made in weights and reps. Solid pump going on.

Pullups: 5 sets
T bar rows: 2 warms, 135/15,15,15
Lat pulldown under: 2 warms, 130/10 135/9
Db bent over row: 2 warm, 75/12,11
Db pullover: 75/14
Calf work 2 warms, 90/15,16,14 2 drop sets

25 min cardio

9/22

Chest and triceps.

Great workout today and nailed it. Just felt great today and well rested.
Added a couple of sets here and there for the extra push.

Flat db press: 4 warms, 100/2 107/3,3,3,4
Chest dips: 2 warms, 4 chains/10,9 drop set
Slight in bench: 2 warms, 155/8,8 drop set
Db fly: 45/12, 50/11
Db ext: 1 warm, 25/8 30/7,6 drop set
Tricep pressdown: 50/8 60/10,11
Ab work: 5 set

25 min cardio

Carb wave dieting is working fantastic for myself over the last 7 weeks. Maintaining a nice level of leaness and strength and energy is great.

Will have two days off, Fri and Sat, doing a mini trip with the family!

2011-09-20T08:40:00.003-05:00

9-19

Shoulder and biceps:

Another favorite round on exercises. Moved through the 3's well for the presses and happy with the effects of the training.

Seated bar press: 4 warms, 170/3,3,3,3,8
1 arm side lateral cable: 2 warms 25/9,10
Rear delt raise: 2 warms, 35/11,12
Db shrug: 65/22 75/16,17
In db curl: 2 warms, 45/5 50/5,6
Cable curl: 1 warms, 55/10 60/10
21's: 2x with bar

25 min cardio

9/20

Quads workout:

This was a challenge doing the second round of the 3's on front squats. I was able to nail 4 set of 3's of 285. The goal test out will be with 315 next round, and I know I want to get 5 reps. That will be a pr for me. The rest of the workout was great and did some squating again as the third movement. Actually looking forward to leading of with back squats soon.

Front squats: 5 warms, 245/1 265/1 285/3,3,3,3
1 leg-leg press: 2 warms, 160/8 170/8
Squat: 2 warms, 235/5 255/10
Leg ext ss: 70 75
with Sissy squats: 2 x to failure

20 min cardio

2011-09-19T05:55:00.002-05:00

9/18

Hammy workout:

Even though its was an early morning workout, it was solid. Took a few warm up sets to get into the groove. Nice combination of movements and effective for breaking down some fibers! LOL The 3's were challenging but let it all out on the last set.

RSLDL: 6 warms, 295/3 325/3,3,3,3,8
Leg curl: 2 warms, 60/8 62/5 drop set
Reverse step lunge: 2 warms, 135/6 145/10
Db Leg curl: 1 warm, 52/10 60/10
Db Stiff leg: 1 warm, 75/22

20 min cardio

2011-09-16T10:40:00.002-05:00

9/15

Back and calves workout:

A great combination of exercises that lead to a great pump. Energy and feel are up as its getting slightly cooler here in the NE. I dig it!! Good starting numbers to build upon.

Pullups: 5 sets
T bar row: 3 warms 205/8 215/8 drop set 160/15
Lat under: 2 warms, 120/12 130/11
Db bent row: 65/10,12,13
Db pull over: 65/10,112
Calf work: 2 warms, 90/15,14,12 2 drop sets

25 min cardio

9/16

Chest and triceps workout:

Early morn workout due to client's timing. Still solid and had the AVO2 flowing.
Again, good starting numbers and looking forward to progression over the next few weeks.

Flat db press: 3 warms, 100/3,3,3,3,8
Chest dips: 2 warms, 4 chains/7,7
Slight in bar press: 1 warm, 145/10,9 burn out set
Flat fly: 45/12 50/10
Tricep pressdown: 2 warms, 70/9 75/7 drop set
Close db press: 50/9,19
1 arm pressdown: 15/13,12
Ab work: 5 sets

25 min cardio

9/17
complete rest day, teaching posing class!

2011-09-14T13:57:00.002-05:00

9/14

Quads workout:

Onto the 3's round for the Juggernaut and this was a challenge. Although is was a challenge, feeling great as I am using a new version of All Out, and the motivation is high!! Nothing like squat 2x in a workout.
Right now still holding the low end weight and the workout was nailed for a first round. The carb wave is very effective.

Front squats: 4 warms, 225/3 260/3,3,3,3,5
Walking db lunge: 2 warms, 75/6,6
Leg ext ss: 70 80 80
with sissy squats: 3 x
Squat: 2 warms, 225/5,8

Cardio 20 min

2011-09-11T14:45:00.002-05:00

Mini update.

In the middle of the deload round, and the workouts have been very good.
All is well with the training and looking forward to the juggernaut reps of 3's.
This is the last round and the plan is to switch the movements up and head back into the 531 again.

Great time of the year coming up with some great shows and clients hitting the stage. Planing on going to a couple this fall including the Yorton Cup.
Very excited to say I should have 3 pro figure competitors hitting that stage along with a number of first time competitors reaching their goals.

That's it for now and pushing hard, the truth!

2011-09-08T06:31:00.002-05:00

9/6

Shoulder and bicep workout:

Quicker tempo workout as I wanted to see off my son for his first day school.
I knocked out the first exercise before it was picture time with his new backpack!! Great times. I was able to do 8 reps, 3 greater than what was called for. More of a challenge was is solid. Happy with the workout and feel.
Deload round is coming up and although I dont care for it mentally, the body could use it. The only difference is backing off on the first movement.

Shoulder press: 4 warms, 175/2 185/8
Side lateral descents: 3 x
Barbell shrug: 135/20 155/20 175/18
Floor raises: 20/6,8,9
1 arm cable curl: 1 warm, 25/8 30/12
Close barbell curl: 65/14,15,14
Hammer curl: 1 warms, 40/6,10

25 min cardio

Thurs morning weight in: 155.5 (same as last week)

2011-09-06T15:56:00.002-05:00

9/6

Hammie workout:

Test out for the the rsldl. Content that I did 345 for 11 and easily surpassing the 5.
So with that, the weight will be adjusted for the final round when doing 3's.
Strength and overall workout was effective. Looking forward to either doing JN or the 531 for next phase after the 3's. I will go back to reg squats and deads.

RSLDL: 5 warms, 325/1 345/11
Glute ham raise assisted: 4 x
Leg curl: 2 warms, 60/5,8 drop set
Stiff leg close stance: 1 warms, 215/10 235/15
Low back work: 3 ss of 3 movements

20 min cardio

Video of 345x11
http://www.youtube.com/watch?v=IIdNQP_OO3M

2011-09-05T11:12:00.002-05:00

9/4

Back and calve workout:

Early workout due to plans today and hanging with the family.
Fast tempo workout with a fantastic pump. Nailed some personal best on the db bench row. Nice moment since it takes away the low back pressure.

Dv bench row: 4 warm, 85/8 95/9,8 drop set
Chin ups: 4 sets to failure
Lat wide: 1 warm, 110/11,10,10
Bent over row chains: 1 warms, 185/10 205/10,11
High pulldown: 1 warm, 40/12 45/12
calf raises: 8 sets

Cardio: 25 min

9/5

Chest and tricep workout:

Test out set for the flat db presses. I can say this was hard and I am right were I should be. I was able to squeeze out one more rep for 6 on the 110's. The rest of the workout was nailed as I had a great night's sleep. Felt strong!

Flat db press: 4 warms, 100/2 110/6
In db press: 2 warms 85/9,10
Flat bench chains: 1 warms, 165/10 175/8,9
Rack push ups: 3 sets
Bar ext: 2 warms, 65/11,9
Close pressdown: 50/11,10,9

25 min cardio

2011-09-03T20:23:00.002-05:00

9/3

Quad workout:

Test out round for the 5 reps on the Juggernaut for front squats.
Even though it was an earlier workout, I hammered my quads and very happy to
do 8 reps with 280. All increases from last workout and truly energized with the beta version of All Out V2.

Front squats: 5 warms, 245/1 265/1 280/8
Leg press: 2 warms, 450/10 475/15
Bar step lunge: 1 warms, 150/6 160/8
Leg ext ss: 70 75 75
with db sumo squat: 85 95 95

20 min cardio

Video of the 280 x 8 fronts
http://www.youtube.com/watch?v=0SGx04WWVJA

2011-09-02T07:50:00.002-05:00

9/1

Shoulder and bicep workout:

Just felt great today with good things going on. And it was reflected in todays workout.

Seated bar press: 3 warms, 170/5,5,5,10
Side lateral descents: 3 x from 35's
Upright row cable: 2 warms, 70/11,10
Floor raise: 15 20 20
Hammer curl: 2 warms, 45/6 50/10
Close grip curl: 1 warms, 90/10,9 drop set
1 arm cable curl: 20/9 15/14
Ab work: 5 sets

25 min cardio

Weigh in: 155.5 (just where I want to be)

9/2

Complete rest day - maybe? LOL

2011-08-31T13:47:00.002-05:00

8/30

Chest and Triceps:

In summary, great workout with gains!! I am hoping the JN will help my chest size and thickness over time. We will see next spring.

Flat db press: 4 warms, 100/5,5,5,10
In db press: 2 warms, 85/8,7
Flat bench 1 warm, 145/11 155/10,19
Rack push ups: 2 x failure
Close pressdown: 2 warm, 65/8,8 drop set
Bar ext: 45/11,12,10,10
Ab work: 6 sets

25 min cardio

8/31

Hammy day!

Killed this workout and this combo is great for really digging deep into the hammies. Happy with the number on the JN with this one.

RSLDL: 5 warms, 295/5 315/5,5,5,10
Glute ham assisted: 4 x
Leg curl: 2 warms, 57/8,8 drop set
Stiff leg close feet: 1 warm, 205/10 225/15
Low back work: 3 sets of 3 movements.

20 min cardio

2011-08-30T07:35:00.002-05:00

8/29

Back and calve workout:

Nice progression today and made gains. Legs and lower back were sore from the previous workout, so I lead off with the db bench rows again. Higher volume and faster tempo led to a fantastic pump.

Db Bench row: 2 warms, 85/8 90/10,10,9 drop set
Lat pulldown wide: 2 warms, 125/8,8
Bent over row/chains: 2 warms, 225/11,10 drop set
Rope pulldown: 1 warms, 115/11 120/10
Chin ups: 3 sets to failure
Calf raises: high reps x 7 sets

25 min cardio

2011-08-28T20:20:00.002-05:00

8/28

Quads workout:

After two off days of training for preparation of my one show I promote I was ready to go. Yesterday was a long day and more so a challenge since we had to be finished before a certain time due the hurricane. All in all, the show was a hit and with great competitors and help, it was a fantastic time.
On to the workout, nailed it!!!
After I got going and banged out the front squat sets, I demolished my quads..

Front squat: 4 warms, 215/2 240/2 255/5,5,5,7
Leg press: 2 warms, 450/10,15
Step bar lunge: 1 warm, 145/6 155/8
Leg ext ss: 70 75 75
Sumo db squat: 85 x 3

20 min cardio

2011-08-25T21:35:00.002-05:00

8/25

Shoulder and bicep workout:

New round and I always dig that. The JN 5's were not hard as I got 12 reps on the last set. Pump and burn were on point.

Shoulder press: 3 warms, 150/5,5,5,5,5,12
Side lateral descent sets: 3x from 35
Steering wheels: 4 x with 35
Upright row cable: 2 warms, 60/12,11
Hammer curl: 2 warms, 60/8,9
Close grip curl ss
with 1 arm cable curls: 3 x

25 min cardio

Tomorrow is a scheduled off day and Saturday is a non training day also.
I have my show that I promote each August. The OCB Mid Atlantic Battle for the Belt.
If your in New Jersey check it out.
http://www.thenaturalmusclenetwork.com/OCB/Contests/2011/BurlingtonNJ2/OCB082711NJentry.pdf

The only change to the show is that the evening portion will start earlier due
to the weather.

2011-08-24T19:20:00.002-05:00

8/24

Hammie workout!!

Killa workout and was slow to start, but finished up strong the my hams were cooked. First round of the 5's with the adjusted weight, and now getting harder.
Added back in the assisted glute hamms and follow by curls did the trick.

RSLDL: 5 warms, 285/5,5,5,5,5,10
Glute ham raise assisted: 4 sets
Leg curl: 2 warms, 55/7,8 drop set
Stiff leg chains: 1 warms, 245/10, 255/14
Low back work: 6 sets

20 min cardio

2011-08-23T13:38:00.002-05:00

8/22

Back workout:

Solid workout for being first thing in the morning. Just was a busy day ahead so I banged it out early. Nice pump and burn to the first round of this routine with a faster tempo. The low back has been tight from the front squats, so this was also protective but effective!

Db bench row row: 2 warms, 75/10 85/10,9,9
Lat pulldown wide: 2 warms, 120/10 125/11 drop set
Bent over row w/chains: 2 warms, 205/10 225/9
Rope pulldown: 2 warms, 120/12,10 drop set

25 min cardio

8/23

Chest and tricep workout:

Another solid workout and first time using the beta version of the new pre workout powder. WOW, it set me on fire and I almost sprinted through the workout. Solid start this round and the 5's for the flat db press. Happy with the way things are going!!

Flat db press: 3 warms, 90/5,5,5,5,5,8
In db press: 2 warms, 80/9,10
Flat bench with chains: 2 warms, 175/9,10
Rack pu: 2 x failure
Close tri pressdown: 2 warms, 65/8,7
Bar ext: 45/10,11,9
KB: 15/18,16

25 min cardio

2011-08-21T19:58:00.003-05:00

8/21

Quads and calves:

First round of the new set of exercises and reps of 5 for the Juggernaut.
The first couple working sets were slow as its just takes me time to get warmed. Nailed what was called for and the workout was solid. I also brought back squating with chains. Always like hearing them! LOL

Front squat: 4 warms, 230/5,5,5,5,5,8
Leg ext: 2 warms, 90/10,11
Squat w/chains: 2 warms 215/8 235/10
Leg press: 1 warm, 315/15,20
Calf raises: 6 total sets

20 min cardio

2011-08-19T18:25:00.002-05:00

Solid finish to the deload workouts for the past two days and feeling great.
Tomorrow will be a complete rest day and then on Sunday starts the next round of new workouts and doing reps of 5 for the Juggernaut.

In the diet news, I have been doing my carb wave for 2.5 weeks, and I have lost 3 pounds when I weighed in Thursday morning. That morning weigh in is after the 3 days of low carbs. I like where I am at and really dont want to go much further. So I will reassess, and either add carbs or cut cardio. Will decided after one more week.

2011-08-17T06:58:00.002-05:00

A couple of deload workouts in the book. For these I tend to still keep the intensity up but change up the order or reps for a change. For the quad day, I just did reg squats but push it on all other movements to failure. And for back just a regular workout since there are no lifts on the JN.
Today will be a deload day for the chest and triceps and I expect more of the same!

I am though looking forward to the next round of newer routines and reps of 5 for the JN.!

Diet plan note. Since I started my new carb wave 2.5 weeks ago, I have dropped 2 pounds. Feel great and you can see those two less pounds off. Just another pound or so, and I will be at the range I want to hold for the nex few months.

2011-08-14T15:45:00.003-05:00

8/13

Complete rest day.

Posing class, and then went back to my house with most of the people
who took class and they each got a free spray tan by my wife. Her new business
is www.BeachBumTanz.com

8/14

Shoulder and bicep workout:

Early morning workout, and test out for the seated bar press. Goal was 170 for 8's and got 12 good reps out. Mixed up the routine a bit since my kids were hanging in the gym, but all in all felt great and got a decent pump.

Seat bar press: 4 warms, 170/12
Db Shrug: 1 warms, 100/12,11,10 drop set
Front raise ss: 60 70 75
with side lateral: 25 25 20
Stand Db press: 40/12,14
Cable curl: 2 warm, 60/8 70/11 75/9
Db alt curl: 40/8 45/7 35/10
Con curl: 25/20

25 min cardio

Tomorrow starts deload. Just will back off the main lift a little bit but will hit the rest of the workouts hard.

2011-08-12T13:28:00.002-05:00

A couple of solid workouts the past two days...

8/11

Chest and triceps workout:

To the point, made gains throughout and the test out with 8 reps on the JN program with 95 pounds. Able to bang out 14. Very happy with that since pressing is not my strong point.

Flat db press: 4 warms 95/14
Slight in bar: 2 warms, 195/6,6 drop set
In db fly: 1 warm, 55/10,11
Push ups: 2 sets to all out failure
Rope ext: 1 warm, 40/9 45/8 drop set
Tricep dips: 1 warm, 1 chain/11,10
Reverse pressdown: 45/13,12
Ab work: 4 set

25 min cardio

Video of the db pressing
http://www.youtube.com/watch?v=7Op2GXMkd6o

8/12

Hammie day!!

On to the fun where I was most anticipating. Doing 295 test out for 8 reps, but I knew I was going to get more. The goal was 25, but I nailed 21. Still happy, and I can tell you my hams were pumped after this set. I will be adjusting this next round by a lot more weight to make the 5's more challenging.
Rest of the workout was nice.

RSLDL: 4 warms, 295/21
Single leg curl: 2 warms, 35/8 40/9
Db Split squat: 1 warm, 50/8,12
Leg curls: 2 warms, 50/9,8 drop set

20 min cardio

Video of the 295 x 21
http://www.youtube.com/watch?v=ffOikjWsCbY

2011-08-10T08:38:00.003-05:00

8/8

Shoulder and bicep workout:

Nothing less then productive, felt good through and changed out the bar shrugs for higher reps on the dbs. Did what was called for!! Side note, I really like doing the lighter higher rep set at the end of working a body part.

Seated bar press: 3 warms, 155/8,8,12
Db shrug: 2 warms 105/13,11
Front raise ss: 50 60 70
with side lateral: 25x3
Standing db press: 35/16,14
Alt db curl: 2 warms, 50/6 55/8
Cable curl: 1 warm, 55/10 60/11,9
Con curl: 25/16

25 min cardio

8/9

Quads and abs":

Test out time on the 8's with the front squat. Reach the goal but failed at hitting my personal goal of 10. It happens. The grip just wasnt there, I think next time I will chalk the bar up to get a better grip. The rest of the workout was on fire, as I used 5 Strike's spread out prior to the workout.
Really happy!

Front squat: 4 warms, 200/3 230/1 250/1 265/8
Leg ext: 2 warm, 90/10 burn set
Leg press: 2 warms, 350/15 405/15 drop set
Sumo bar squat: 2 warm, 185/8,15
Ab work: 6 sets

20 min cardio

Here is the link to the front squats
http://www.youtube.com/watch?v=jMXIZt4O0mw

And if anyone who might be interested,
I am on twitter!
http://twitter.com/#!/TeamFranco

2011-08-07T14:14:00.002-05:00

Little catching up!!

Aug 5th

Chest and biceps workout:

Again, with the extra carbs the energy was way up!! LOL
Did what was needed to be done and made gains.

Flat db press: 4 warms, 85/8,8,12
Slight In press: 2 warm, 185/8 190/7 2 burn sets
In db fly: 1 warm, 50/10 55/10
Push ups: 3 sets to failure
Rope ext: 1 warm, 40/10 45/9 drop set
Dips: 1 warm, 1 chain/10,9
Rever pressdown: 40/12 45/11
Ab work: 6 set

25 min cardio

Aug 7th

Total rest day.
Worked then played with the kids as my wife had the night out.
Good times.

Aug 8th

Hammie day!!

First thing in the morning workout with good rest. Made big gains for this workout considering the larger jump for the stiff legs. Rest of the workout was fantastic, as I used both Strike and All Out!!

RSLDL: 3 warms, 225/3 250/3 265/8,8,12
Single leg curl: 2 warm, 35/11 37/11
Db Split squat: 1 warm, 45/8 50/8
Good mornings ss: 95 115 135
with leg curl: 40 x 3

20 min cardio

2011-08-05T06:10:00.002-05:00

8/4

Back and cavles workout:

Fantastic workout today and the extra carbs sure did help!! Pump was really quick and held it most of the workout. Gains across the board so pleased. The one downer was straining my right calf muscle on my second working set. I literally felt a pop and then pain. I stopped and went right for the ice. Nothing too serious as these things happen.

Lat pulldown palms in: 3 warms, 150/10 160/9
Bent over row: 3 warms, 240/6,7 185/16
Close pulldown ss: 120 130 135
with Pullover: 55x3
Db bent over row: 65/13,14,12
Calf works: a few sets then muscle strain

25 min cardio

2011-08-03T11:18:00.002-05:00

8/2

Shoulder and biceps workout:

Solid finish to the first round of the 8's. Being the next day while typing this, shoulder are sore. Which is rare for me. Faster tempo workout and got a great pump. Trying out a tad more volume with higher reps.

Seated bar press: 3 warms, 140/8,8,8,8,12
Bar shrug: 2 warms, 225/12 235/11
Front raise ss: 45 55 65 70
with side lateral: 25 x 4
Stand db press: 40/13 35/15
Alt db curl: 2 warms, 45/6 50/8
Cable curl: 1 warms, 55/11,10
Con curl: 30/13 25/15

25 min cardio

8/3

Quads and abs workout:

Sometimes the best workouts are when we least expect it. Train just after one meal and being on the third day of lower carbs, it was a mental challenge. Normally train later in the day but for clients, needed to change it up. The front squats that were called for today was the 2nd round of 8's. 240 for three sets of 8! Long story short, I powered through them. Very happy and the rest of the workout, was a quad buster with the higher rep drop sets. Nailed it.

Front squats: 4 warms, 200/3 225/3 240/8,8,8
Leg ext: 1 warms, 80/10 85/11 no rest drop set 60/15
Hack squat: 2 warms, 225/8 no rest drop set 135/15
Sumo bar squat: 2 warms, 175/12 no rest drop set 135/15
ab work: 6 sets

20 min cardio

2011-08-01T13:58:00.002-05:00

8/1

Hammy workout:

Energized today to the fullest even though its another hot one here in the NE.
For those who dont know, I do train out of my garage converted into a studio.
Point being, it can get hot. For the workout, nice start with the secondary movments and will move forward on them. The stiffs were adjusted from the test out set of 10's and this round felt about right.

SLRDL: 4 warms, 240/8,8,8,8,12
Stand single leg curl: 2 warms, 35/10,10
Db Split Squat: 1 warms, 45/8,10
Good mornings ss: 95 105x2
with leg curl: 40 x3
Ab work: 3 ss

20 min cardio

2011-07-31T18:16:00.002-05:00

7-30

Chest and triceps:

Great workout and did what was needed. Set a new baseline, and looking to make gains over the next couple rounds.

Flat db press: 3 warms, 75/8,8,8,8,12
Slight In bar press: 2 warms, 185/8 190/6 2 drop sets
In db fly: 1 warm, 50/11 52/10
Push ups: 2 sets to failure
Rope ext: 1 warm, 40/11,10 drop set
Tricep dips: 3 sets to failure

Outdoor sprints 10x

7-31

Complete rest day.

Tomorrow starts new meal plan to get back at it. Looking forward to some changes and allow the body make gains and get lean.

2011-07-30T06:27:00.002-05:00

7/29

Back and calves workout:

Great workout and start to this round. A little more volume than usual but the fast tempo kept the workout in check.

Lat pulldown palms in: 3 warms, 140/10150/10,10
Bent over row: 2 warms, 215/6 235/6,8 180/15
Close pulldown ss: 105 120 130
with Pullover: 50 x3
Bent over row db: 1 warms, 75/11,10
Calf raise: 2 warms, Donkey raises 90x3, 2 drop sets

25 min cardio.

Moving forward, I let my body reset and relax this past Thurs eve. And what that means is simply went of the diet plan. I will continue for the next two days, and put the new plan into place Monday morning. With the time I have, I can experiment a little bit. The goal is to stay leaner but still anabolic. More details to come but I will be doing what I call a carb wave or heavy rotation. Proteins and fats will be constant.

2011-07-29T08:52:00.002-05:00

7/28

Quads and abs workout:

New round of routines and onto the 8's for Juggernaut.
With the correct weights, this round will be more challenging and it sure was for starters!! The 5 sets of 8 reps with 215 was tough, but managed through. The first couple sets I didn't rest as long and then I did take the much needed rest to finish. The remaining workout was solid and happy with the results. Will make gains as I go!

Front squat: 4 warms ups, 215/8,8,8,8,8
Hack squat: 2 warms, 225/5 270/5,5 drop set
Leg ext: 1 warm, 85/10,12
Step ups: 1 warm, 60/8 65/8
Sissy squat: 2 x
Ab work: 5 sets

20 min cardio

2011-07-26T19:40:00.003-05:00

Catch up time:

The last few workout have been deload for the lead off movements. So what that means, not going all out. The reminder though of the workouts, still are balls out, and at times mixed up the order of the round. I have one more deload workout tomorrow and then its on to the adjusted reps of the Juggernaut and doing reps of 8. All increases were made so this round will be more of a challenge.
Diet and cardio has been on point. Cut the cardio back and added some carbs. Bodyweight is stable and my energy is high. Looking forward to see how the next month progresses.

2011-07-24T07:49:00.002-05:00

7/22

Rest Day

7/23

Quads and abs workout:

Deload or off the numbers for the JN starts today. But I do push it on all other movements. For the front squat, I did go up to the test out weight from the last workout but just did 5 reps. Played around with the leg press and stuck with higher reps. In addition, did some quick burn out sets. Writing this the next day, and I am sore!!

Front squat: 3 warms, 175/5 195/5 2015/ 235/5
Step lunge: 2 warms, 80/6 85/6
Leg ext: 1 warms 75/12,14
Leg press: 2 warms, 315/15 360/15 3 burn sets
Ab work: 6 sets

20 min cardio

Decided to back off on the cardio and start the slow add of carbs. Its time!

2011-07-22T09:17:00.002-05:00

7/21

Shoulder and bicep workout:

Great training with a faster tempo after the test out of the seated shoulder press.
Also made some nice gains on the seated side laterals. For the biceps, mixed the order up for the fun of it. Will be adding 12 pounds to the next round of 8's for the press.

Seated bar press: 3 warms, 140/2 150/15
Seated side lateral: 2 warms, 40/9 45/7 drop set
Rear delt raise: 30x3
ss with Db shrug: 80 85 75
1 arm preacher curl: 25 30 35/10
Barbell curl: 1 warm, 85/9,10 drop set
Rope curl: 45/12,10
Ab work: 5 sets

Tot cardio: 50min