Rest Day: As the month closes, I will begin to take photo's every few weeks to monitor progression with fat loss. I am tentatively planning on competing in October
Yesterday: Arms
Take a look inside IFPA Natural Pro, Joe Franco's daily workout's and comments about training.
Tuesday, January 31, 2006
Sunday, January 29, 2006
Delt and Calves
Quick and effective. My traps were really sore from yesterday when doing deads.
Db Press: 35/15 55/12 65/8 75/8.8 65/10 (will increase next time)
Upright Row Cable: 60/10 70/8,7 50/10
Floor Raise(front and rear): 15/10,9
Calves (no weight)
Doubles; 30 reps
Single: 3 sets each side to failure
Quick and effective. My traps were really sore from yesterday when doing deads.
Db Press: 35/15 55/12 65/8 75/8.8 65/10 (will increase next time)
Upright Row Cable: 60/10 70/8,7 50/10
Floor Raise(front and rear): 15/10,9
Calves (no weight)
Doubles; 30 reps
Single: 3 sets each side to failure
Saturday, January 28, 2006
Back and Hamstrings.
This is a love hate workout, hate starting, love to finish.
Deadlifts: 135/10,10 225/8 315/5 365/3 385/3 275/9
Lat Pull (palms ups): 100/10 120/8,7 100/9
1 arm Db row (no bench): 65/11,9
Leg Curl: 50/10 60/10 70/5 50/8,6
For me, deads and leg curls are plenty for the hams in this workout as the same for deads and two more exercises are good for the back
This is a love hate workout, hate starting, love to finish.
Deadlifts: 135/10,10 225/8 315/5 365/3 385/3 275/9
Lat Pull (palms ups): 100/10 120/8,7 100/9
1 arm Db row (no bench): 65/11,9
Leg Curl: 50/10 60/10 70/5 50/8,6
For me, deads and leg curls are plenty for the hams in this workout as the same for deads and two more exercises are good for the back
Friday, January 27, 2006
Thursday, January 26, 2006
Wednesday, January 25, 2006
Biceps and Triceps
First time I trained Bi's in over 3 weeks. It went well and I backed off just a bit. Overall and good arm workout.
Barbell Curl: 4 sets
Tricep Pressdown: 4 sets
Alt Db curl: 2 sts
Lying Db Ext: 2 sets
1 arm cable curl: 1 set
1 arm cable tri press: 1 set
Again with the arms, only the first two sets of the major bi and tri exercise were actual warm ups. The rest of the sets were to failure.
The diet is still going well for a clean up phase. I will start posting current body weight and fat starting this weekend. My high for this year was a bw of 173 and bf 13.5 according to my electro gizmo. Personally, the unit reads high, but its the trend that is important.
First time I trained Bi's in over 3 weeks. It went well and I backed off just a bit. Overall and good arm workout.
Barbell Curl: 4 sets
Tricep Pressdown: 4 sets
Alt Db curl: 2 sts
Lying Db Ext: 2 sets
1 arm cable curl: 1 set
1 arm cable tri press: 1 set
Again with the arms, only the first two sets of the major bi and tri exercise were actual warm ups. The rest of the sets were to failure.
The diet is still going well for a clean up phase. I will start posting current body weight and fat starting this weekend. My high for this year was a bw of 173 and bf 13.5 according to my electro gizmo. Personally, the unit reads high, but its the trend that is important.
Tuesday, January 24, 2006
Monday, January 23, 2006
Hamstrings and Delts
Good workout today and I lead off with the hammies since its a body part that I want to bring up.
Leg Curls: 6 sets
Stiff with Db: 4 sets
Front Raise Bar ss with Rear delt raise 3 sets
High incline db press (hits some chest) 4 sets.
Shoulders have become a better body part for me, so I tend not to overtrain them.
Good workout today and I lead off with the hammies since its a body part that I want to bring up.
Leg Curls: 6 sets
Stiff with Db: 4 sets
Front Raise Bar ss with Rear delt raise 3 sets
High incline db press (hits some chest) 4 sets.
Shoulders have become a better body part for me, so I tend not to overtrain them.
Sunday, January 22, 2006
Saturday, January 21, 2006
Chest
Good workout today and made some rep gains.
Incline Db: 6 sets
Flat Db: 3 sets
Dips: 3 sets
Little abs.
Sometimes my workouts may seem short, but they are all out intense. After a couple warm up sets for the first exercise, the rest of the sets are to failure.
Legs (1-20-06)
Yesterday I did only two exercises for the legs due to family obligations. The good news is that my daughter and wife are feeling better.
Squat: 6 sets
Leg Curl: 5 sets
Good workout today and made some rep gains.
Incline Db: 6 sets
Flat Db: 3 sets
Dips: 3 sets
Little abs.
Sometimes my workouts may seem short, but they are all out intense. After a couple warm up sets for the first exercise, the rest of the sets are to failure.
Legs (1-20-06)
Yesterday I did only two exercises for the legs due to family obligations. The good news is that my daughter and wife are feeling better.
Squat: 6 sets
Leg Curl: 5 sets
Thursday, January 19, 2006
Shoulders and Tri's
Today was another crazy day in the house due to my daughter being sick. Although I found some time to train. Again, I avoided Bi's.
Delts
Front Raise Bar ss with Rear delt raise for 4 sets
Barbell Shrugs ss with standing Db preses 4 sets
Tri's
Pressdowns 4 sets
Db Extensions 3 sets
Tomorrow is Leg day so hopefully things will be back on track!
Today was another crazy day in the house due to my daughter being sick. Although I found some time to train. Again, I avoided Bi's.
Delts
Front Raise Bar ss with Rear delt raise for 4 sets
Barbell Shrugs ss with standing Db preses 4 sets
Tri's
Pressdowns 4 sets
Db Extensions 3 sets
Tomorrow is Leg day so hopefully things will be back on track!
Tuesday, January 17, 2006
Back and Calves Day
With my forearm still acting up I tried pull-ups regardless, well I was not ready to do them! Although I did 3 sets.
Pull up: 3 sets
Bent over rows: 5 sets
Close Row Pulldown: 2 sets
1 arm Db Rows: 2 sets
Calves: 20reps doubles than 3 sets singles to failure.
This workout was ok due to the fact my daughter was sick and more or less just getting it done.
With my forearm still acting up I tried pull-ups regardless, well I was not ready to do them! Although I did 3 sets.
Pull up: 3 sets
Bent over rows: 5 sets
Close Row Pulldown: 2 sets
1 arm Db Rows: 2 sets
Calves: 20reps doubles than 3 sets singles to failure.
This workout was ok due to the fact my daughter was sick and more or less just getting it done.
Monday, January 16, 2006
Tuesday, January 10, 2006
After my last contest back in Sept 05, I tried a few routines including Dogg Crapp. For the past month I am back to doing a 5 day split including heaving squats and deads.
Today was arm day (Bi and Tri)
Do to a recurring tendonitis in my forearm, I did not work the bi's. So I did some abs in place off.
Today was arm day (Bi and Tri)
Do to a recurring tendonitis in my forearm, I did not work the bi's. So I did some abs in place off.
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