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Joe Franco's contest prep journal for fall of 2011.

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
 
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
 
Wow that is one hell of a hamstring day, do you suffer from DOMS much? I wouldnt be able to touch my toes for a week after that workout!
 
davegmb said:
Wow that is one hell of a hamstring day, do you suffer from DOMS much? I wouldnt be able to touch my toes for a week after that workout!
Click to expand...

Ha ha, little sore today, but that is mostly because I changed the exercises.

Our bodies can tolerate much more then you think, and we are meant to adapt to outside stress.
I think many of us feel that we need more rest then what we really do..
Ok, end rant..lol
 
Couldn't agree more with the above sentiment!

The human body is incredible.
 
Gazhole said:
Couldn't agree more with the above sentiment!

The human body is incredible.
Click to expand...

Amen!!




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
 
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
 
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
 
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
 
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
 
juggernaut said:
Where's the chinup bar at home?
Click to expand...

I have the dip/chin station.





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
 
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!
 
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.

 
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
 
What do you do for calfs? I read that exercises where your legs are straight are best for bulking the calf, true?
 
bigmoe65 said:
What do you do for calfs? I read that exercises where your legs are straight are best for bulking the calf, true?
Click to expand...

Not sure about that.
But I have a fan of using different rep schemes in rounds.
In other words, stick to one or two movements and do higher reps, 15 to 20, and then after a few workouts mix it up, and do a lower rep range.



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

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.
 
davegmb said:
Are you still doing the juggernaut method?
Click to expand...

Switched to the 531 format for the main lifts.
Just started my third wave.





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
 
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
 
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.

 
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

Just created an app, still in the works,
https://market.android.com/details?id=com.andromo.dev6937.app6662
 
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
 
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
 
:bow: Awesomely strong numbers at that BW.

Glad to see your 5/3/1 scheme is working for you. What type of program you switching to in a few weeks?
 
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