4/29

Shoulder and bicep workout:

Fantastic workout and with a nice faster tempo. All gains were made and not much of a struggle with the slight increases. Moving right along with the JN shoulder press scheme!
The one thing I have learn if anything from this prep is that you dont need to be fat to get stronger and have great workouts.
I am still a little ways off from contest shape, but the extra 15 pounds I had on me didnt do any good!!

Shoulder press: 2 warms, 70/8,8,12
Side lateral: 2 warms, 42/8,8 burn set
Rear delt raise ss: 20 25 25
Db shrug: 75 75 75
Barbell Curl: 2 warms, 80/5 90/8,8,10
Alt db curl: 1 warm,s 40/8 42/8
1 arm preach curl: 25/15,14
Ab work: 3 ss

28 min cardio


4/30
Complete rest day!!

4/28

Back and hammy workout:

Killa workout and nailed it. Faster tempo at first for kicks but didnt stop from any increases. Took my time with the deads and curls. and continued to move right through the juggernaut rep format for the deads.

Lat pulldown close: 3 warms, 150/8 165/8 175/7 burn set
Bent over row: 2 warms, 210/8 225/7 185/15
Lat pulldown wide ss: 110 110 100
with Db bench row: 65 65 65
Deads: 3 warms, 300/8,8,10
Leg curl: 2 warms, 60/6 70/5,4 double drop set
In.out thigh: 4 x

18 min cardio

4/27

Chest and tricep workout:

Moving right along and had a product chest and tri training. Surprisingly good strength from a not so good night of sleep. Its good ole sinus headache time with this humidity here in the NE. Straight gains from the first round.

Flat bench: 5 warms, 180/8,8,12
In db press: 1 warm, 90/8,8,8
Flat fly: 1 warm, 55/10 60/9
Rack pu: 2 x to fail
Rope pressdown: 2 warm, 55/8,7 burn set
Tricep dips: 1 chain/10 2 chains/8,9
Bar ext: 45.14,10

28 min cardio

Little catch up time!!

Easter morning I hit shoulder snd biceps for a very good first round workout.
And did the prescribed cardio. I also enjoy all the goodies the Easter Bunny brought! It was a great day, and I really filled out at night!!!LOL

Monday was complete rest day.

Today, 4/26 Quads and calves workout:

Just another great quad workout with high energy. Some of it is leftover from all the carbs/sugars I had from Sunday. vascularity is starting to show in the quads and strength is solid. The Juggernaut is keeping me in the game.

Squat: 4 warms, 240/3 270/3 290/8,8,10
Leg press: 2 warms, 430/10,15
Bar lunge: 2 warms, 155/6 165/6
Leg ext ss: 70 80
with Sissy squat: 2 chains/15,15
Donkey Calf raises: 2 warms, 135/14,12,10 2 drop sets

18 min cardio

4/23

Back and hammy workout:

Fantastic workout today and doing the deads on the JN as the 5th still was solid.
Always like setting the bar and pushing it on the first round of a new set. Pump was all out and did what was needed.

Lat pulldown: 3 warms, 145/8 165/7 170/6 burn set
Bent over row: 2 warms, 205/8 215/7,8 drop set
Lat pulldown wide ss" 110 110 100
with Bench row: 65, 65, 55
Deads: 2 warms, 270/8,8,8,8,9
Leg curl: 2 warms, 60/6 65/5,4 double drops
In/out thigh: 4 set

18 min cardio

Weigh in: 154.5
Ahead of schedule and the strength is unaffected. Will be enjoying food during Easter!

4/22

Chest and tricep workout:

Good start to the first round of the chest/tri workout. The 8's were not too much of challenge, so I has some left in the tank for the rest of the workout. Strength is solid, and felt great.

Flat press: 3 warms, 160/8,8,8,8,10
In db press: 1 warm, 85/8 90/7,6 drop set
Flat db fly: 50/9,10 drop into rack push up
Rack push up: 1 set to failure
Rope pressdown: 2 warms, 50/7,6 burn set
Dips: 1 warm, 1 chain/8,9,8
Bar ext: 45/15,10
Ab work: 3 sets

28 min cardio

4/21

Quads and calves workout:

There goes my off day!!
Just felt good this morning and after the deload I figured lets get it done.
New round to the JN rep scheme and was excited to hit. It was a little challenge but handled it well with solid deep reps. In addition, the rest of workout thrashed my quads and the pump was all out. Happy to get the workout in and it was killa!!!

Squat: 4 warms, 360/8,8,8,8,10
Leg press: 2 warms 405/10,15
Bar lunge: 1 warm, 150/6 165/6
Leg ext: ss 70 75 80
with Sissy squat: 3 x
Donkey Calf raises: 2 warms 90/15 135/11,10 2 drop sets

18 min cardio

4/19 and 20

Nothing to exciting to report as I finished the deload round with back/hams and delt/biceps. Both workout were lighter, hence deload, but I found myself moving faster. The recovery time wasn't needed, but the faster tempo lead to an increase intensity. All good and still performed the same number of sets.

Finished both workouts with the appropriate cardio and tomorrow will be a complete rest day.

Looking forward to doing the next wave of 8's on the Juggernaut, and all but three movements are going up. Interesting format but its a great way to stay focused on the big lifts during a contest prep.

Happy with the progress so far.

4/18

Chest and tricep workout:

Deload day! And I am finding myself move a little fast through these workouts.
Not a bad thing as its another way of increasing intensity. The pump/feel was awesome. Sure, I lighten things up, but a solid training session.

Flat bench: 6 sets
Chest dips: 4 sets
Slight In db press
ss with db fly's: 3 sets
Tricep pressdown: 4 sets
Db Ext: 3 set
1 arm pressdown: 2 set

28 min cardio

4/17

Quads and calves workout:

Early morning workout due to lots of stuff to do, yard work begins!
But it was cool since it was a deload workout. The hardest part of the deloads are holding back. But it has a purpose. I did use lighter weight and rep some movements out. Didn't even log what the weights were. Energy was good and the training was effective.

Leg Ext: 4 sets
Squat: 6 sets
Hack squat: 4 sets
Db lunge: 4 sets
Calf work: 5 sets
Ab work: 4 ss

18 min cardio

4/15

Shoulder and bicep worout:

Great workout today and well rested. Made gains and finished up the first round of 10's on the jugger methods. Will do a slight deload next round and then onto the 8's! Gaind were solid and the bicep strength is just about normal. Happy with the results.

Db shoulder press: 2 warms, 60/5 70/1 75/12
Front raise plate: 45 50 55 57/10
Barbell Shrug ss: 185 215 235 235
with side latera: 25 x 4
In db curl: 2 warms, 40/5 45/5 47/6 drop set
Cable curl: 1 warm, 60/8 65/9 drop set

28 min cardio


4/16

Complete rest day!
Check in weight: 155.5
No cardio today.

4/13

Chest and tricep workout:

Solid workout and took pics for the first time, can be found at my Team Franco FaceBook page. All gains again, and had a personal best on chest dips.

flat bench: 3 warms, 155/3 175/1 185/13
Chest dips: 2 warms, 50/8,8 drop set
Slight in db press ss: 75 x 3
with Db fly: 40 x 3
Tricep pressdown: 2 warms, 75/8 85/6 drop set
Db ext: 30/9 25/10,9
1 arm pressdown: 15 x 2

28 min cardio


4/14

Back and hammy workout:

Last round for the 10's and deads felt solid. Haven't done high rep all out deads since the fall and I was weighing more. I was happy to get 300 for 18 and this is the 4th movement. Rest of the workout were increases and the pump was all out in both hammies and back.

Lat pulldown under: 3 warms 145/8 155/8,7 burn set
T bar row: 3 warms, 205/5 215/8 drop set
Rope pulldown: 1 warm, 115/10,10 burn set
Deads: 2 warm, 240/3 280/1 300/18
Db leg curl: 2 warms, 57/8 60/9
Leg curl: 40/11,9

18 min cardio

4/12

Quads and calves workout:

Test out round for the squating on the Jugger method and I guess it went well.
The final set was to max out on reps at 75 percent of 1 rep max. Even though the 1 rep max is 10percent lower. Little tired due to the sinus headache from this weather, but dealt with it. Reversed two of the movements since I was gassed after the heaving walking lunges. All in all, this was a growth workout!!!


Squat: 3 warms, 200/5 240/3 280/1 300/10
Walking db lunge: 2 warms, 85/6 90/6
Leg ext: 2 warms, 90/10,9
Hack squat: 2 warms, 205/8 225/8 brun out set
Calf work singles: 6 set
Ab work: 3 ss

18 min cardio

4/11

Shoulder and bicep workout:

Very good training this morning even after just one meal!! All gains again, and the curling continues to improve nicely. Still some tenderness in the left forearm, but moving more weight. Delts were pushed and had a great pump to them. Tempo is the key for the delts.

Db shoulder press: 2 warms,60/5 65/10,10,10
Front raise: 2 warms, 75/9 80/8
Side lateral descents: 35-25-15 x 3
Shrug: 1 warm, 205/11 225/9 burn set
In db curl: 3 warms, 45/5,7
Cable curl ss: 47 57 62
with con curl: 25x3

28 min cardio

Little catch up time!

4/8
Chest and triceps. Made gains from the first round and had a solid workout
Busy day with having a date with my daughter at her school's father/daughet dance!!!
Had a great time, and we had ice cream afterwards. Great moment.

4/9
Complete rest day!
Went to an even up in North Jersey, and gave a posing class at Strong and Shapely gym.


4/10

Back and hammie workout:

Wrecked both body parts and felt great!!!! All lifts were up and pump was on. I actually did more then I wanted to as far as weight goes.
This is the longer workout for me, but I could have kept going.

Lat pulldown underhand: 3 warms, 142/8 152/8 157/8 burn out set
T bar rows: 2 warm, 180/5 205/5 210/6 160/15
Rope Pulldown: 1 warm, 115/10,9,10
Deads: 2 warms, 250/5 270/10,10,12
Db leg curl: 1 warm, 55/9 57/8,8
Leg curl: 35/10 40/10

18 min cardio

I weighed in Friday morning at 156!

4/6
Complete rest day.


4/7

Quads and calves:

Killed the quads today, and it a challenge doing the 10's for the rep scheme. Higher reps are not my strong point on squats, but that is what makes this program effective. Puts me out of my comfort zone.
All gains and the pump was all out and out of control.

Squat: 3 warms, 225/5 250/5 270/10,10,10
Walk lunge: 2 warms 80/6 85/6
Hack squat: 2 warms, 235/6 260/6 180/15
Leg ext: 70/10,12,9 burn set
Calf singles: 6 sets

18 min cardio

4/5

Shoulder and Bicep workout:

Great start to this round and I applied the Juggernaut to the seated db press. I used a fairly light 1 rep max to start but the higher volume first part was tough!! Doing 5 sets or 10 reps really fatique the delts. A good thing. Another plus is that the bicep work is up since last time a did incline db curls. The forearm is still tender but much better. Tomorrow is a rest day and I need it!!! Been a week since I took off. And its looks like I will schedule a couple more days off over the next week to cathch up. Overall very happy.

Db shoulder press: 2 warms, 60/10,10,10,10,10
Front raise barbell: 2 warms, 75/8,10
Side lateral descent sets: 35 25 15 x 3
Db shrug: 1 warms, 95/10 100/11 burn set
In db curls: 2 warms, 40/6 42/6,7
Cable curl: 1 warms 55/10 60/10
Con curl: 30/10 25/14
Ab work: 3 ss

28 min cardio

4/4

Back and hammy workout:

Was debating in taking a rest day since I am more sore from Sat workout then yesterday. But that didnt happen and pushed forward since I will take off Wed and most likely Sat of this week. So I will apply the Juggernaut rep scheme for deads also. The only difference, is that it will be done after 3 back movements!!! I have not done reg deads in a while, so it felt good to get back into it. I am using 440 rep max scheme even though my best was 455 last fall.

Lat pulldown underhand: 3 warms, 140/8 150/7,7 burn set
T bar row: 3 warms, 190/6 200/6 drop set
Rope pulldown: 1 warm, 110/10 115/10,9
Deads: 3 warms, 240/10,10,10,10,10
Db leg curl: 2 warms, 55/8 57/7
Leg curl: 35/12,10

18 min cardio

4/3

Chest and triceps workout:

Always good doing a new round and setting the bar. I am using the Juggernaut for the bench so it was an easier start. Not looking to break any records but for the fact to follow a scheme that will allow progression and overload. Great energy and pump today. Very sore from yesterday quad workout!

Flat bench: 3 warms, 150/10,10,10,10,12
Chest dips: 2 warms, 4 chains/8,8 drop set
Slight in db press ss: 65 65 65
with db fly: 40 35 35
Tricep pressdown: 2 warms, 70/8 80/6 drop set
Db ext: 30.7 25/11,9
1 arm pressdown: 15/12,11

28 min cardio

4/2

Quads and calves workout

Wow, great start to the new round!! And I am using the Juggernaut Method rep scheme for the major movement. Will apply it to squat, bench and deads. The squat number was taking from my recent 440 single. 10 percent less of the max lift was plugged in and off we go. It was 10's today. This was actually a challenge since I do gas out with higher reps. But it went ok. Rest of the workout was banging!!!

Squat: 4 warms 240/10,10,10,10,10
Walk db lunge: 2 warms, 75/6 80/6
Hack Squat: 2 warms, 225/8 250/8 drop into 185/14
Leg ext: 70/12,11,9 burn set
Single calves: 2 warms, 3 chains/10,9 2 drop sets
Ab work: 5 sets

18 min cardio

Check in: bw of 156. Very surprised to see it this low. Glad today was a refeed plus free meal day!!!! After the leg workout, the veins are already showing in the legs and abs!!!

4/1

Shoulder and biceps workout:

Got it done and lotsa energy again. Happy with the progress in strength and changes in the body. Gains were made on this fourth rotation. But ready for a new round.

Stand shoulder press: 3 warms, 135/6 145/6 150/6 burn set
Side lateral cable: 2 warms, 27/8,9
Seated Side lateral ss: 25 30 30
with Front raises: 45x3
1 arm cable curl: 2 warms, 25/10,10
Close curl: 70/10,9,9, burn set

28 min cardio