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

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.

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

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

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

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.

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.

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.

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

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

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

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

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

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

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.

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.

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

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.

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!

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

7/20

Hammy workout:

Test out day for the romanian stiff legs. Knowing I went light to start, I knew I would blast past the 10 reps with 235. The goal was 20, but I was able to nail out 30 reps. What a burn!!!! The idea is for every rep past the goal to add 5 pounds. Since I did 20 more, I will meet half way for the next round and add 50 pounds not 100 to the new max. LOL The rest of the workout was still solid but I was spent.

RSLDL: 3 warms, 225/2 235/30
Leg curl: 2 warms, 57/7,7 drop set
Rear bar lunges: 2 warms, 155/6 175/8
Wide leg press: 2 warms, 315/12 360/14
In/out thigh: 4 sets

Total Cardio: 50 min

video of deads
http://www.youtube.com/watch?v=P_DDYQrYMuE

7/19

Chest and triceps workout:

Test out for the flat db press on the 10 reps. The goal was using 80's for 10 and I was able get 15 good ones. Its to be expected to surpass the goal for the first round. So, next time I plug in the max weight for the db press, I will add 12.5 to the 105 total. Onward and upward!! LOL All in all a solid workout with nice energy throughout.

Flat db press: 3 warms, 75/2 80/15
In bar press: 2 warms, 175/8 190/7 drop set
Chest dips: 3 sets to failure
Flat db fly: 1 warm, 55/9 50/10
Ly db ext: 1 warms, 30/6 35/6 drop set
Tricep pressdown: 2 warms, 65/9,8
Ab work: 6 sets

Changing my cardio scheme, will only list total time from now on;
Cardio: 55min

7/18

Back and calves workout:

Great workout and made some rep gains on the bw pullups. I was able to do 3 more total from last week. For me that is good! LOL I also changed the order a tad for the fact the forearms were sore so I did t bars towards then end. Higher volume with a faster tempo. On a roll......

Pullups: 5 sets to failure
Db bench row: 2 warms, 85/11 90/9 drop set
Lat pulldown under: 2 warms, 135/10 145/10
T bar row: 3 warms, 180/11 195/10
Str arm pulldown: 35/12 45/11,10
Calf work: 3 warms, singles x 3 set, 3 burn sets.

Split cardio
20/30

7/17

Quads and abs workout:

Well rested and was looking forward to this workout.
It was test out time for the front squats on the 10 reps. The goal was 235 for 10 but was able to nail out 13, almost 14 but dropped the weight. The rest of the workout had plenty of energy and could have kept on going. And for kicks threw in some jump squats with dbs!! Well fueled!

Front squat: 3 warms, 160/5 190/3 225/1 235/13
Step db lunge: 2 warms, 75/6,8
Leg ext: 2 warms, 85/13,12
Leg press: 2 warms, 360/15
Jump db squats: 20, 30, 35
Ab work: 5 sets

split cardio
20/20

7-15

Shoulder and bicep workout:

Did what was called for plus!! Solid workout

Seated bar press: 3 warms, 135/10,10,15
Side lateral seated: 2 warms, 40/9 42/9 drop set
Rear delt raise ss: 25 30 30
with db shrug: 75 85 85
Barbell curl: 2 warms, 110/8,9 drop set
1 arm preacher curl: 30/10 25/12
Rope curl: 40/13 45/12

Split cardio
20/20


7/16

Complete rest day!


Looking forward to the third round to test out and set up the next wave with reps of 8's.

7/14

Hammy workout:

More of the same, solid training and gains. Looking forward to finishing this round so the JN reps can adjust accordingly. As noted below by doing 215 for 18 reps and that was not to all out failure.
Test out will begin Sunday for all the main lifts.

RSLDL: 3 warms, 175/5 195/5 215/10,10,18
Leg curl: 2 warms, 55/8 60/7 drop set
Reverse bar lung: 2 warms, 145/6 165/8
Wide leg press: 2 warms, 315/12 340/12
In/out thigh: 4 sets

Split cardio
20/20

7/13

Chest and tricep workout:

Moving along nicely and still not a challenge with the JN reps, but that will change soon, LOL. On a whole, the workout was great and with high energy. The focus is coming back and really digging the change back to this split.

Flat db press: 2 warms, 72/10,10,16
In bar press: 2 warms, 175/8 185/8 drop set
Chest dips: 3 set to failure
Flat db fly: 1 warms 52/8,9
Db Ext: 1 warms, 30/6 35/5 drop set
Tricep pressdown: 1 warm, 60/9 65/8 drop set

Split Cardio:

30/20

I am making a push to regain the leanness prior to my break. So that is why I am still doing the cardio!! But I will stop right before I reach the level of losing strength.

7/12

Back and calves workout:

Straight up gains on this one, and the pump was fantastic.
The combo of Strike and All Out is killa. Ask me if you like to know!
Happy with the pull ups progression, as they were avoided for some time do to my elbow issues, but no more.

Pull ups: 5 sets to failure
T bar rows: 3 warms, 210/8 220/8 165/16
Lat pulldown under: 2 warms, 122/11 132/9
Db bench row ss: 70 70 70
with Str pulldowns: 35x10
Seated calf work: 3 warms, 3 singles set, 2 burns

Split cardio:
30/20

7/11

Quads and abs workout:

Second round of the JN on front squats. Nailed it!
Very happy exceeding the 10's on the last set of fronts. And always fun doing squats to finish up the routine. All gains were made during the workout and it was a hot one with the temps raising here in the area. Pushed through and feeling good.


Front squat: 3 warms, 175/5 195/5 215/10,10,12
Db Walking lunges: 2 warms, 80/6,6
Leg Ext ss: 75x3
with Leg press: 225 270 315
Wide stance squat: 165/8 185/8 205/13
Ab work: 3 ss

Split Cardio
20/20

7/10

Shoulder and bicep workout:

Really nice finish to the first round of the 5 day split using the JN.
Great energy and felt strong through out. Looking forward to round two and see how I progress. Again, the weight was not too challenging but was is nice about this routine, is that is will correct itself after the first wave.

Seated bar delt press: 2 warms, 120/10,10,10,10,15
Seated side lateral: 2 warms, 40/8,10,10
Rear delt raise ss: 20 25 30 30
with Db shrugs: 65 75 75 75
Barbell curl: 2 warms, 105/8,8 drop set
1 arm preacher: 25x3
Rope curl: 35/15 40/15

30 min cardio

7/8

Hammy workout:

Felt great to focus on the hammies alone. Although not challenging yet, the workout was great and I made up for the ease of the stiff legs. I am also using the Juggernaut reps scheme for the stiff or what some call romanian deads. The hardest part was on the last set holding on. I am not using straps.

RSLDL: 3 warms 190/10,10,10,10,15
Leg curl: 2 warms 55/8 57/6 drop set
Reverse bar lunge: 2 warms 135/6 155/8
Good mornings ss: 95 115 115
with Db Leg curl: 50 50 40
IN/Out thigh: 3 sets

Split cardio
20/20


7/9

Complete rest day!!

7/7

Chest and triceps workout:

The week continue to be solid on the new split. Doing the JN 10's was not to difficult today and looking forward to breaking new numbers next round. Great combo of movements and was feeling full and tight. The body weight is slowly coming back from the vacation, but I am in no hurry. I have my goals and they will be laid out in a couple of weeks. For now, its getting strong and staying relatively lean.

Flat db bench: 2 warms, 65/10,10,10,10,15
In bench press: 2 warms 175/8 185/6 drop set
Chest dips: 3 sets to fail
Flat fly: 1 warm 50/10,11
Ly db ext: 1 warm, 30/6 35/4 drop set
Tricep press: 1 warm 60/9,8
1 arm underhand press: 15/12,12
Ab work: 6 sets

Split cardio
25/20

7/6

Back and calves:

Forgot how much I dig just doing back without deads. Dont get me wrong, deads are a staple, but doing just a day of rows is killa. The pump and focus were on today brought to you by Strike! Faster tempo just because I felt great. FYI, my legs are very sore from yesterdays training!

Pull ups: 5 sets to failure
T bar row: 3 warms, 205/8 215/8 160/17
Lat pulldown underhand: 2 warms, 120/11 130/9
Db bench row ss: 65x3
with Str arm pulldowns: 35x3
Calf work: 2 warms, seated singles 4 sets, 2 burn sets

Split cardio
25/25

7/5

Quads workout:

Back on the 5 day split and off to a great start. Like I mentioned earlier, I am doing the JN rep scheme, and for quads using the front squat. It was a challenge by the end, but handled it well. I think the number I started with is on point and will find out test out time in a couple of rounds. Entire workout brought a solid pump. Felt great and focused.

Front squat: 4 warms, 190/10,10,10,10,10
Walk db lunge: 2 warms, 75/6,6
Leg ext ss: 70 70 70
with Leg press: 180 225 270
BW squat: 1 warm, 16 reps
Low ab work: 6 sets

Split cardio
20/20

July 5th

After a couple of weeks of finishing up the 4 day split with instinctive training, I am ready to move on. I will be using my 5 day split and will apply the Juggernaut rep scheme to the main movements. They include, Front Squat, Db Chest Press, Stiff leg deads, and Seated Shoulder press with a bar. Very excited to see how I progress.

As far as competing, things have changed for the fall. For many reasons (personal and profressional), and not one of them is the fear of not being ready, it looks like I will push it till the spring. Even though I did eat freely on vacation, it was not too damaging, but I plan on getting down to a certain point and will make the decision. Either I will keep on going and do a local show or diet up and stay with in striking distance while keeping my strength up.

And that is the truth!

Sunday June 26th

Made it through the challenging week!
It was tough for the fact I was in NY for a couple of days to attend a funeral of my aunt. I missed two workouts and the diet was off track, but had a couple of great ones the last two days and back at it.

Today is a travel day as we are going on vacation for the week. I plan on continuing the 4 day split while I am away and plan on eating as clean as possible.
Once I come back, I will begin the 5 day split, hit the diet hard and then decide on the show for this year.

My plans may have changed for competing and when. It has nothing to do with being ready or not, its really a gut feeling on what I think is best for me at this time.
Balance and family are my priority. So I might do 1 or 2 shows this fall or wait till next spring.

All is well, and looking forward to see what lies next.

Not sure where I left off, but here goes!

Sunday June 19th.
Complete rest day.
Was off the diet for Fathers Day, and it felt good.

For this and next week, I will continue to do the four day split until I am back from vacation. The workouts are more instinctive for these two weeks, but all is good as I am very sore from yesterdays Quads/calves workout!!!

Here is what I did exercise wise,
Leg Press: 10 sets
Bar lunge: 5 sets (worked up to 2 sets with 175)
Leg ext ss
with sumo db squat: 4 sets
Calf work: 5 sets

Split cardio.

Today June 21st, I nailed out a solid Chest and Tricep workout.

Flat db press: worked up to 110's for two sets of 5!
In bench: 4 sets
IN db press: 3 sets
Rack push ups: 2 sets
Rope press down: 3 set
Dip: 3 set
Bar ext: 3 sets
Abs

Split cardio


Tomorrow I will hit Back and hams before going to NY for a couple of days.
Thursday will be an off day, and back to instinctive training!

Just a quick update:

Continuing with the deload workouts but its only a deload on the first movement.
The rest of the workout is still all out and making gains. To time to lose!
The last two training session were solid and happy with the progress.
I will finish up this 4 day split tomorrow with delts and biceps, and then a complete rest day on Sunday.

Thereafter, I will plan ahead start my 5 day split that I used last fall/winter.
This routine will allow me a little more volume per muscle group and give me more rest between workouts. A great way of leading into the competition.

6/15

Quads and calves workout:

Deload on the squat, but made my quads scream with higher reps. Fueled by Stike, I felt like I could have kept on going!! Pump and burn were great, and was strong all the way through. The drop into 225 after the last heavy squat set was just enought rest to take the weight off.

Squat: 5 warms, 265/5 285/5 305/5 325/5 drop right into 225/15
Leg press: 3 warms, 405/16 450/15
Db walk lunge: 1 warm, 60/6 65/12
Leg ext big drops: 65-55-45-35 (4x)
Calf singles raises: 6 total sets

Split cardio
20/20

6/12

Back and hamstring workout:

Little slow moving into the workout. We had nasty storms here and it kept the dogs and kids up all night. But fortunately, I was able to sleep in a little bit.
Looking forward to this workout, as it was the test out for the JN triples. I was happy to bang out 5 reps with 405. Personal best at my current body weight. Although I will continue to do deads through out the prep, I dont think I will be going to max. All in all an excellent workout and did more volume as the energy increased throughout.

Deads: 5 warms, 335/1 365/1 385/1 405/5
Lat pulldown underhand: 2 warms, 140/8 150/8,8
T bar row: 3 warms, 205/5 225/8 180/12
Lat pulldown wide: 110/10 100/12,12
1 arm row: 85/12,11
Leg curl: 2 warms, 60/7,6 drop set
Stiff leg bar: 2 warms, 225/20

Split cardio: 20/20


6/13

Shoulder and bicep workout:

Very effective pump and burn and did what was called for plus!!

Db press: 3 warms, 75/2 85/2 95/5
Side lateral big drops: 40-30-20 x4
Front raise db ss: 30 35 35
with bar shrugs: 185 x3
In db curl: 3 warms, 45/5 50/5 drop set
Cable curl big drops: 55-45-35-25 x2
Con curl: 30/12,12
Ab work: 3 ss

Split cardio
25/20


6/14
Will be complete rest day!


Great finish to the JN 3's. I must say it really did help keep me accountable on the main lifts during this time of prep. I will finish off with a deload on the main movements, or my version of. And then I will do a mix of workouts hard to set myself up for the next phase. Going into the show starting after my vacation will be a 5 day split. I may continue to use the JN program but for different lifts such as front squats, and db chest press instead. I will also begin to practice posing when I return.

6/10

Quads and calves workout:

Start to the final round of the JN. All in all really like doing this rep scheme and when I change split,(more to come later) I will keep this rep scheme in for the lead of exercises. The goal was to hit and exceed the number. Well, I did one extra rep which was solid. The back was still tender, but made it through.
The rest of the workout though, was killa and made straight up gains. The Strike has begun, and the sustained energy was fantastic. Morning bw was at 153.

Squat: 5 warms, 290/2 315/1 335/1 355/1 375/4
Hack squat: 2 warms, 270/6 295/8 drop set
Leg ext: 2 warms, 90/10,9 drop set
Squat w/chains: 2 warms, 235/6,12
Calf work: 6 sets of singles

Split cardio
20/25


6/11

Chest and tricep workout.

Awesome workout this morning on just one meal!! LOL Energy wa rockin and made all gains. The Strike is ON!!!!! Felt great and things are coming together nicely. Move the weight well with the last round of 3's for the JN on the flat bench. I was most happy with the slight incline db numbers.

Flat bench: 4 warms, 205/1 225/1 235/5
Slight incline db press: 2 warms, 100/8,7 drop set
Slight in db fly ss: 40 45 50
Chest dips: 3 sets to fail
Tricep pressdown: 2 warms, 70/8 75/8
Ly Db ext: 30/9 25/10,8 into double drop

Cardio
20/25

Check in weight: 152.5
My changes over the last two weeks have done more than what I expected. Time to add in more carbs.

6/8

Shoulder and bicep workout:

Second round for this workout, and it still gives me a good pump. Increased were made all around and the energy was solid. Move through the JN 3's without too much of a challenge. Good gains on the in db curls and very happy since just 3 months back I wasn't curling anything!!

Db Press: 3 warms, 90/3,3,3,3,7
Side lateral big drops: 40 30 20 (x4)
Front raise: 55 65 65
ss with Db shrugs: 90 x 3
Incline db curl: 2 warms, 40/5 48/8,7
Cable curl big drops: 55 45 35 (x4)
Con curl: 30/9 25/14
Ab work: 3 ss

Split cardio
25/20

6/9
Complete rest day!

6/6

Chest and tricep workout:

Little more challenging but still blasted through as shown by the last set. I mixed the order up a bit for the fact of the chest dips becoming easier with chains. Pump was All Out! Starting to feel tighter now and will continue to push hard before the vacation.

Flat bench: 4 warms, 205/1 215/3,3,3,3,3,3,8
Slight in db press: 2 warms, 100/7,6 drop set
Chest dips ss: 3 x to failure
with slight in fly: 40 x3
Tricep pressdown: 2 warms, 70/8,8
Ly Db ext: 30/7 25/9,10
1 arm pressdown 15/12,14
Ab work: 3 ss

Split cardio 25/20


6/7

The back going into the workout was a bit tight. I had the deads laid out but when it was time, I felt a tad twinge. In the past I would have pushed forward but since I am prepping and at a lower bw, I didnt chance it. Other then that, I really slammed the back and got a decent pump and burn. Very happy. Althougth I didnt do reg deads, I through in stiff legs with chains for kick. Fried dem hammies!!!

Lat pulldown under grip: 3 warms, 150/6 165/8,8
Db bench row: 2 warms, 85/8,9 drop set
Attempted deads, but moved on.
Rope pulldown: 1 warms, 120/10 125/11 drop set
1 arm db row: 85/10,12 burn set
Leg curl: 2 warms, 55/8,7,6
Stiff legs w/chains: 1 warm, 225/10 265/14

Split cardio
20/20

Catch up.

6/3

Shoulder and bicep workout:

Continued on with the 3's for the shoulder press and the workout went well.
I can note that my side delts were sore the day after. Very effective training.
The giant drop sets on the side laterls did me in! LOL

Db shoulder press: 3 warms, 80/3,3,3,3,3,3,7
Side lateral drop sets: 35-25-15, 40-30-20(x3)
Front raise ss: 45 60 65
with db shrugs: 85 95 95
In db curl: 2 warms, 40/8 45/6,7
Cable curl: 50/12,11
Con curl: 30/12,10
Ab work: 5 sets

25 min cardio


6/4

Total rest day, weigh in: 156 still up from the b day weekend.


6/5

Quads and calves workout:

Slow moving into this workout for the fact mhy allergies have kicked in the night before. I was set out to do 5 triple's with 345. The first set was very slow moving and hard. But I stuck it out and plowed right through it. The last three sets were not to bad at all and did 4 reps for kicks on the fith set. I did a slight mod to the workout but the idea was still there. Made gains on the hack squat from last time and whacked my legs.

Squat: 5 warm, 325/1 345/3,3,3,3,4
Hack squat: 3 warms, 270/6 290/8 drop set
Leg ext ss: 70 80 80
with Step db lunge: 40 45 50
Squat w/chains: 175/10 195/12 215/12
Single calf raises: 6 sets

Split cardio
20/20

6/2

Back and hammies workout:

First go at the 3's for the JN, and it was not too bad. The first couple of set were slow moving, but midway through, I hit my groove. Best part is that I did 10 reps on the 7th set!! And to note, I did the deads after three back movements.
Another cool thing was beating my previous numbers from the last time I did this workout, and that was over a month ago!! Pump was all out and nailed this workout.

Lat pulldown underhand: 3 warms, 145/8 155/8 160/8
T bar row: 3 warms, 205/5 220/7 drop set
Rope pulldown: 1 warm, 115/10 120/10 drop set
Deads: 3 warms, 340/3,3,3,3,3,3,10
Db leg curl: 2 warms, 60/8,7
Leg curl: 40/9 35/12,11

Split cardio
15/20

6/1

Chest and triceps workout:

First round of 3's for the flat bench. Not really to challenging as indicated but the last set of 9 reps. The rest of the workout was great, and actually did more then the last time doing this routine a month plus ago. So, this a great indicator of strength is up at a lower body weight. Same goes for the quads yesterday. But I am very sore!! LOL Feeling good.

Flat bench: 4 warms, 195/3,3,3,3,3,3,9
Chest dips: 1 warms, 4 chains/8,9,9 drop set
Slight in db press ss: 75x3
with db fly: 40 x3
Db ext: 1 warm, 35/6,7,6
Tricep pressdown: 1 warms, 60/10 65/11
1 arm pressdown: 15/12,14
Ab work: 3 tri sets

Split cardio
25/20

5/31

Quads and calves workout

After a a couple of days off and eating a tad more, I was ready to hit it.
Onto the first round of 3's for the JN program. Handled it well and with a new round of movements, killed it!! Increased the volume a bit and will be adding more low intense cardio over the next month. Love doing two types of squats in a routine and you will see that doing them in a superset is even better! Its go time.

Squat: 5 warms, 315/3,3,3,3,3,3,5
Hack squat: 2 warms, 225/8 270/6 280/8
Db walk lunge: 2 warms, 85/6,6
Squat with chains ss: 175 x 2
with Leg ext: 60 x 2
Single calf raises: 6 sets

Split cardio
15/20

5/57

Back and hammy workout:

Great back/hammy workout today. Although it was a so called deload, I would rather call them "instinctive workouts" I went fairly heavy but not crazy on the deads nor followed the deload scheme. In addition the deads were 4th in line. I liked it much better doing it this way. The workout had solid gains. Did more volume since I felt great. I will get one more deload in with a couple of days off. And then Tuesday on to the 3's of the Juggernaut programs. Its treated me well so far.!!

Pullups: 5 sets to failure
Bent over db row: 3 warms, 100/9 102/8 drop set
Palm in pulldown: 2 warms, 120/12 130/11
Db pullover: 1 warm, 75/8 80/10
Deads: 3 warms, 305/5 325/5 345/5
Leg curl: 2 warms, 60/6 65/6,4 2 burn sets

18 min cardio

Weigh in: 155 this morning. I saw 153.5 last week. Energy is great while training and strength is on. Happy where I am at. I do hope to be a steady 153 by the end of June. I am still having free meals during the weekend, and they have helped. After this weekend, I will eliminate them for 3 weeks to see what happens!!

5/26

Chest and tricep workout:

Was a deload but I did push it a bit. Kept the same movements in but changed the order around for kicks. Solid training, and ready to go onto the 3's with the flat bench. Tomorrow is deload back/hammy, ant going to happen!! LOL

Flat bench: 4 warms, 185/5 205/5,7,7
In bench: 2 warms, 175/8 185/6 2 drop sets
In db fly: 50/14,13,13
Slight Ib db press: x reps 65x3
Close tri press: 1 warm,s 60/8,9,6
Rope ext: 35/13,12,12

25 min cardio

5/25

Quads and calves workout:

Lotsa energy today and felt great. The so called deload on the squats was nice, but went all out the rest of the workout. For the squats, I just went up in went slowly and focused on form. It was a good precurser for the rest of the training. Pushed it on the 1 leg-leg presses and fronts. Great finish and ready for the next round of JN
My last workout in the 30's, LOL

Squat: 5 warms, 255/5 275/5 295/5 315/5
1 leg-leg press: 1 warm, 180/8 200/10
Front squat: 2 warms, 235/6 255/6
Leg ext ss: 70/10 80/11
with leg press: 225/10 270/20
Calf work: higher reps 6 sets

18 min cardio

5/24

Shoulder and bicep workout:

Nice finish to the test out round for 5's. Made all gains from last time.
Coming up next is a slight deload, but it will only be on the first movement. The rest of the workout, will be all out.
Then after that, on to the 3's of the JN. This workout was Striked!!

Db press: 3 warms, 82/1 87/8
Side lateral cable: 2 warms, 30/8 32/10
Front raise place ss: 50 60 65
with Seated bent over lateral: 20x3
1 arm cable: 2 warms, 35/9,8
Alt Hammer curl: 1 warms, 45/6 50/9
Barbell curl: 1 warm, 85/11 95/10
Ab work: 4 ss

Split Cardio
25/10

5/22

Chest and tricep workout:

Test out time continues after two days off from the weights. Was a little tired going in from recovery of promoting the show all day. Workout went surprisingly well and made solid gains throught out.

Flat bench: 3 warms, 175/3 195/1 205/1 215/9
Slight in db press: 2 warm, 95/9,8
In bench: 1 warm, 150/10 155/10
In db fly: 57/11,12
tricep close pressodown: 2 warms, 65/9,8
Close Db press: 1 warm, 57/10 65/10
Rope ext: 35/12, 11

Split cardio
25/15


5/23

Back and hammy workout:

Fantastic workout, period. Very happy to hit the number on the deads at my current bw. And for kicks repped out some stiff legs at the end of the workout. Feeling good.

Pullups: 5 set to failure
Deads: 3 warms, 260/3 315/1 335/1 355/1 365/9
Db bent over row: 2 warms, 95/8 100/9,8 drop set
Palm in pulldown: 2 warms, 120/12,11,10
Leg curl: 2 warms, 60/6,7 drop set
Stiff leg deads: 2 warms, 205/20

18 min cardio

up time!!

5/18

Shoulder and bicep workout:

Nice workout and had solid increases through out. Exceeded what was called for. Mixed up the bicep work as I didn't want to lead off with hammers for the fact they still bother my forearm.

Db press: 2 warms, 65/2 75/2 80/5,5,5,8
Side lateral cable: 2 warms, 30/8,9
Front raise plate: 45 55 55
ss with Seated bent lat: 20 x 3
1 arm cable curl: 2 warm, 30/10,11
Hammer curl: 1 warm, 40/6 45/8
Bar curl: 1 warm, 95/8 105/12

Split cardio
25/15

5/19

Quad and calves

Was torn to train today for the fact of having to take off Friday and Saturday for the promotion of the show.
So, I did train as I really should have taken a rest day since my hams are still sore from two days back.
This was the test out round of 5s on the JN program for squats. Glad I got it done and mixed it up again because I
was short on time. Took out the front squats and did high rep leg press instead. My quads were pumped with a capital P.
Happy doing the 7 reps with the 350 and exceeding the goal of 5.
Solid training today, and looking forward to two off days. Even though I will be on my feet running a bodybuilding show! LOL

Squat: 4 warms, 250/3 290/2 310/1 330/1 350/7
1 leg leg press: 1 warm, 160/8 180/12
Leg press: 1 warms, 360/17,20
Leg ext: 1 warm, 80/9,8 drop set
Calf work: 6 sets

18 min cardio

Will be off 5/20 and 21.
Morning weight has average 154 this week. Just where I wan to be!!!
Strength is still All Out!!!

5/17

Back and hammy workout:

Little tired today with lots going on with the show promotion this weekend.
Between phone calls, emails and such, been very busy, but I nailed this workout!!!
Gains were made and energy was still on. Just starting to feel it in the joints a little bit, but all is well. Happy to pull the weight I did on the 4th movement at my current bw of 154.

Pullups: 5 sets to failure
Db bent over row: 2 warms, 100/8,8 drop set
Db pullover ss: 75 x 3
Palm in pulldown: 100 115 115
Deads: 2 warms, 290/2 315/2 335/5,5,5,10
Leg curl: 2 warms, 55/8 57/5
Drop sets into stiff legs db 2x

18 min cardio

5/16

Chest and tricep workout:

Nice progress on the second round on the 5's. Strength is still up as I continue to lose body fat at a very slow pace. I am exactly where I want to be. Just another month or so to vacation time, then go time!!

Flat bench: 4 warms, 185/2 195/5,5,5,10
Slight in db press: 2 warms, 95/8,7
In bench: 1 warm, 150/10,10
IN db fly: 50/12,13
Rope ext: 2 warms, 50/8,7
Close press ss: 55x3
with Short bar pressdown: 50 40 40

Split cardio

25/15

5/15

Quads and calves workout:

Mighty fine workout today. After a solid day of rest and eating, I was ready to go today. Made solid gains from the last workout and pushed on with the second round of JN 5's. Very happy hitting the front squats considering I was beat from the first two movements.

Squat: 4 warms, 270/2 290/2 320/5,5,5,7
1 leg leg press: 2 warms, 150/13
Front squat: 2 warms, 225/6 245/7,7
Leg ext ss: 70 75
with sumo db squat: 85x2
calf work: 6 sets

18 min cardio

5/13

Nice finish to the first round of 5's on the JN. Nothing exciting to report, but happy with the progress and pump that I got today. A good start and ready to make gains. Tomorrow is rest day with lots of plans. Clients, posing class and then out to dinner for my wife's b day. I may do cardio if time permits.

Delt press: 2 warms, 70/5,5,5,5,5,12
1 arm cable side lateral: 2 warms, 27/9 30/9
Front raise plate ss: 45 50 55
with seated lateral: 20 x 3
Hammer curl: 3 warms 50/5 52/8
Close bar curl: 1 warm, 90/9 100/10
1 arm cable curl: 20/11,12

Split cardio
25/15

5/12

Back and hammy workout:

Nothing like hitting it from the back! This is the main focus as I progress because I am feel you win from the back. All in all a solid workout, and doing the deads last for the back is more challenging, but very effective since it pre exhausted!!! The new round does help the focus and the drive to push it through.

Palm in pulldown: 3 warms, 150/6 170/8 175/7 burn set
Db bent over row: 2 warms, 95/8,9 drop set
Db pullover ss: 65 75 75
with 1 arm cable row: 50x3
Deads: 3 warms, 305/5,5,5,5,5,12
Leg curl: 1 warm, 50/9 55/7 drop set
Stiff leg db: 1 warm, 85/12,12

18 min cardio

5/11

Chest and triceps.

Simply did what had to be done, and it was a solid start to the round. Lot of energy and good strength.
Shoulder and joints are feeling fine even from all this pressing. Just been very busy organizing the show I promote next Saturday the 21st.

Flat bench: 3 warms, 175/5,5,5,5,5,12
Slight in db press: 2 warms, 95/7,6
In bench: 135/10 145/10 150/10
IN db fly: 50/12 55/11
Tricep Rope ext: 2 warms, 50/8,7 drop set
Close db press ss: 50 x 3
with Pressdown: 50 x 3

Split cardio
25/15 min

5/10

Quads and calves workout:

Thrashed the quads today with the first round of 5's of the JN programs.
Felt great with a lot of energy. I really like doing 2 types of squats in my routine, so I brought back the fronts!!! Pump was All Out!

Squat: 5 warms, 290/5,5,5,5,5,8
1 leg-leg press: 1 warm, 115/10 135/12
Front Squat: 3 warms, 225/8,8
Leg ext ss: 70x 2
with Sumo db squat: 85 x 2
Calf raises: 2 warms, 45/17,15,14 2 drop sets
Ab work: 5 sets

18 min cardio

Finished up the last round of deload workouts bor both the back and shoulder based workouts: Felt good through both of them and they were effective in their own way.

Now on to the Juggernaut 5 rep scheme and a new rotation. Looking forward to it as new movements always do the trick! In addition, after I finished the Juggernaut, I plan on repeating and starting over with the 10's but to do a 5 days split. I figure this will be in a month or two.

The diet is going well, but the last couple of weeks have been a challenge on the weekends. Between family parties, celebrations and now birthdays, this is just anther reason for starting the diet early and to be on the leaner side. Much easier to recover from some temptations!!

Little catch up time.

Last two workouts were deloads for both squat and bench press.

I think I have a grip on them now. For the lead off I am using around 60 percent of the 1 rep max for 5 sets and the rest of the workout just doing half the amount of reps prescribed but for the last set, going to failure. Did you think I can hold back completely?!! LOL All in all, these workouts are also faster tempo so that is just another variable to increase the intensity. Tomorrow is a rest day.

Strength and energy is solid and looking forward to mixing things up after two more deload workouts. I will be on to the 5 rep range of the Juggernaut next.

5/4

Shoulder and bicep workout:

The plan was laid out and was executed. Will be increasing the max on the shoulder presses also when doing the 5's on the JN. All in all solid workout. Since deload starts, I may train tomorrow instead of the normal off day. If I do train, I will use the med carb day.

Db shoulder press: 3 warms, 70/1 75/1 80/10
Side lateral: 2 warms, 40/8 45/8 drop set
Rear delt raise ss: 15 20 22
with Bar shrug: 155 175 185
Barbell curl: 2 warms, 85/5 95/8,8,9
Alt db curl: 1 warm, 40/8 45/8
1 arm preacher: 30/11 25/12
Ab work: 4 sets

split carido
25/15

5/3

Back and hammy workout:

An All Out workout today and nailed it. The test round for the deads went well. Mind you, I do the deads as the third movement. This has its pluses and minuses. The back is warm up for sure after doing two exercises to failure, but the hands tend to give out. I dont use any straps, just some chalk when needed. Felt strong today and increases up and down the workout. Will be adding 15 pounds to the next round of the JN on the sets of 5's.

Lat pulldown close: 3 warms, 150/8 165/8 175/8 burn set
Bent over rows: 2 warms, 215/6 235/8
Deads: 3 warms 290/1 315/1 335/11
Lat pulldown wide ss: 110 x 3
with Db bench row: 60 x 3
Leg curl: 2 warms, 60/6 65/6 67/5 2 drop sets
In/out thigh; 4 sets

18 min carido

5/2

Chest and tricep workout:

Tested out on the flat bench and the goal was 8 reps. I was able to get 10 and so the increase will be on for the next wave. Had increases for all the movements again, and a fantastic pump all out! So far so good.

Flat bench: 3 warms, 175/1 195/1 200/10
In db press: 2 warms, 90/8 95/7 85/9
Flat fly: 1 warm, 60/10,9 drop in to
rack push ups, 2 x
Tri rope pressdown: 2 warm, 50/8,9 burn set
Tricep dips: 1 warm, 2 chains/10,10
Reverse tri pressdown: 40/15 45/12
Ab work: 3 giant sets

Split cardio
25/15 min

5/1

Quads and calves workout:

Test our round for the 8's on the Juggernaut. Nailed this workout today.
I was happy to hit 320 for 10 reps. And I think that is a pr for me. Never was big into doing higher reps for squat, much better at singles and doubles. Needless to say, I am digging the JN reps scheme. Always good to get away from your comfort levels. Since I exceeded the goal of 8 reps on the last set, will have to reset the max and do more!!!

Squat: 3 warms 200/5 240/3 280/1 300/1 320/10
Leg press: 2 warms, 440/10,16
Bar lunge: 2 warms, 170/6,7
Leg ext: 1 warm, 80/12 85/1 burn set into sissy squats
Donkey calf work: 2 warms, 90/14,13,12 2 drop sets

18 min cardio

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

3/30

Off day!


3/31

Back and Hammy workout:

Solid training today will lots of energy. Made straight up gains in all movements from the previous last two workout. But looking forward to a new mix of 4 rounds. Playing with the idea of doing some elevated trap bar deads. Being a higher carb day, the volume was up a bit.

Lat pulldown palms in: 3 warms, 150/8 160/8 165/7 burn set
Db bent over row: 2 warms, 95/9,8 drop set
Seated cable row ss: 120 140 160x2
with Pullovers: 65x4
Stiff leg db: 2 warms, 107/10 125/10,10
Leg curl: 1 warms, 45/8 50/6 drop set
Good Mornings: 1 warm, 125/10 145/10

18 min cardio

Side note: I weighed the lowest I have been in bw for a long time,but will not officially weigh in till Saturday. The increased carbs are being burned which is a great sign. This was not done overnight though. My body fat reduction plan was installed late summer last year, and strength has not be affected at all!

3/28

Quads and calves workout

Sorta a deload workout since I was short on time since I had a nice meeting with my partner from Beyond Nutrition. Stuck with the same movements on this last round but changed the order and rep ranges. Today, the day after I am sore! And just shows you that going heavy is not always needed.
Looking for to squating again next time with the new round.


3/29

Chest and triceps.

Fantastic workout today and had a good nights sleep. Straight gains and killed it compared to last round. Actually did some posing post wo, and happy to see what is going on.

Slight in db press: 3 warms 95/6 107/5,5 85/11
Flat bench: 2 warms, 185/8 190/8 burn set
In db fly: 1 warm, 60/10,9 burn set
Lying tri ext: 2 warms 65/9.8 burn set
Close Db press: 1 warm, 50/11,10,10
Ab workL 3 supersets

28 min cardio

3/27

Very busy weekend with family engagements for my daughter who is turning 8!
Got the workouts in and both were solid. Nothing exciting to reports but all is well. Trained back and hammies on Saturday and delts and biceps Sunday morning. The forearm is mostly healed so I am curling close to normal weight, but the elbow are acting up a tad. The inflammation actually bothers during some back movements. Just part of the game!! Another busy week ahead.

3/25

Chest and tricep workout:

Solid training today and made nice gains. For kix, I mixed up the tricep work and it was very effective. Other than that, just plugging along and feeling good.

Slight In db press: 3 warms, 95/6 107/5,4 drop set
Flat bench: 2 warms, 185/8 190/7 burn set
In db fly: 2 warms, 60/9,8
1 arm rope pressdown: 15/12 17/11,10
Bar ext: 1 warms, 60/9,8 burn set
Close db press: 45/12,12
an work 5 sets

28 min cardio

3/24

Quads and calves workout:

Still squating but time to reset and do reps. I will follow the 531 scheme for kicks. The nice thing was a little more focus on the other movements. All gains from last workout, and the pump was silly!!!
FYI, my burn sets are with little rest as comparted to my drop sets.

Squat: 4 warms, 275/5 300/5 320/5 340/5,5
Leg ext: 2 warms, 95/9,8 burn set.
Front squat w/chains: 2 warms, 220/5 230/5,8
Sissy squat: 1 warm, 25/15 30/15 burn set
calf work: 7 sets

18 min cardio

3/22

Shoulder and biceps workout:

Very high energy and felt fantastic. Faster tempo but enough rest to make gains from last round. Switched up the bicep movements a tad and it was very effective.
The diet is kicking and the progression is moving in the right direction.

Stand shoulder press (knee's locked): 2 warms, 115/8 130/8,8 95/12
Side lateral cable: 2 warms, 25/9,9
Front raise w/plate: 45 50 55
ss with Seated side lateral: 22 x3
Close grip bar curl: 2 warms, 90/8 10/8,8 drop set
1 arm cable curl: 1 warm, 20/11 22/13
Ab work: 4 supersets

27 min cardio


3/24

Complete rest day.


Side note: Due to the recent effectiveness of the plan, I will be adding a second high carb day to my training, This will be done on Quad/calf day.

3/21

Back and hammy workout:

So gains were made and the pump was solid. Simply felt good during the workout.
The stiff legs db's knock the hammues out.

Lat pulldown palms in: 3 warms, 150/8 16/8,6 drop set
Db bentover row: 2 warms, 90/8,8 75/12
Seated cable row ss: 115 135 155 155
with Db pullover: 65x4
Stiff leg db: 2 warms, 105/10 125/10,8
Leg curl: 1 warms 45/10 50/6 drop set
Good morns: 95/12 115/12

17 min cardio

3/20

Chest and triceps workout:

Nice gains from the last workout, and the pump was solid. Had a better nights sleep and it does make a difference, LOL
Other then that, felt good and the energy was high.

Slight in db press: 3 warms, 95/6 107/3,4 drop set
Flat bench: 2 warms, 180/8 190/7,6 burn out set
In db fly: 1 warm, 52/10 57/10,10
Ly tri ext: 1 warm, 60/9 65/8,8 burn out set
Close tri db press: 45/10,11,10
1 arm rope pressdown: 15/12,10
Ab work: 3 ss

27 min cardio

3/18

Quads and calves workout:

Will today was a strange day. Didnt sleep well the night before, was up early and work with a lot of clients before the workout. I wanted to get this workout in since my I knew I couldnt train the next day. Long story short, I started off slowly, with the goal of squat 430 today, up 5 pound from just 5 days ago. Felt good as I went on, and after I did 415, it was not so bad. So I geared up and banged out 435! The only issue was the video didnt work. I was pissed off since this was a best for me at my weight. Therefore, we less rest, I added 5 pounds, and nailed 440 at a bw of 158. Since hitting this goal, I will scale down, reset and work on reps of 5's.

Squat: 6 warms, 365/3 395/1 415/1 435/1 440/1 triple drop set.
Leg ext: 2 warms, 90/10 95/9
Front squat w/chains: 2 warm, 215/5 225/8
Sissy squat: 1 warm, 35/20,18
Calf work: 6 sets

17 min cardio

440x1
http://www.youtube.com/watch?v=Vt6KI-yC_Qo

3/19
Off day, may do cardio.

Weigh - ih: 157.5
I will be adding carbs to one of my workout days.

3/17

Delt and bicep workout:

Brought back the stand barbell press but it actually irritated the forearm a bit.
Even though, the focus is higher reps, not sure if I will do them next time out.
Also lead off with hammer curls, but again, will swap them out. Overall, the shoulder burn was on point and worked hard. It will be nailed down next time for sure.

Stand bar press: 3 warms, 125/8,8 drop set
Side lateral cable: 2 warms, 22/8,10
Front raise plate ss: 45 50 55
with seated side lateral: 20 x3
Hammer curl: 4 sets
Close grip bar curl: 4x
1 arm cable curl: 2 sets

27 min cardio.

3/16

Back and hammy workout:

New round which is alway good mentally and was able to protect the forearm with this workout. Learning that more warm up sets have become needed to allow myself to lift heavier. Not a bad thing. Just a fact. Pump was solid and the energy high throughout this longer workout!!

Lat Pulldown palms in: 3 warm, 150/8 160/7,6 drop set
Db bent over row: 2 warms, 85/8 90/9,9
Seated cable row ss: 100 120 140 150
with Pullover: 65x4
Stiff leg db dead: 3 warm, 115/10 125/10
Leg curl: 40/8 50/6 40/9,9
Glute Ham raise assisted: 2x

17 min cardio

3/15

Chest and triceps workout

Nice to start to this round of training. Will focus on the slight incline db press instead of the flat. I like doing the db press on this angle for the fact that its easier on the forearms and setting up. The focus will be sets of 6 reps. Pump was on felt great.

Slight In db press: 3 warms, 90/8 100/6 102.5/6,6 drop set
Flat bench: 2 warm,s 175/8 185/8,6
In db fly: 2 warms 55/10,10
Ly tri ext: 1 warm, 65/9,7,7 drop set
Ly close db press: 50/9 45/9 40/14
1 arm rope pressdown: 15/12,11
Ab work: 4 sets

27 min cardio

3/14

Quads and calves workout:

New round and new energy. I really dig doing two types of squats in the same routine. Hit a single with 425 so that is best at my current body weight. But really looking for 435 soon. Did a drop set with 315 which cooked me. Finished strong with the weight sissy squats.

Squat: 4 warms, 315/3 365/3 385/2 405/1 425/1 315/10
Leg ext: 2 warm, 90/11 95/9
Front squat w/chains: 2 warms, 195/5 215/9
Sissy squat: 1 warm, 35/20,16,15
Calf work: 6 sets

17 min cardio