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

1/16

Chest and triceps workout:

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

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

12 min cooldown
25 min cardio 5 sprints
 
1/17

Dead and Hammy workout:

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

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

12 min cooldown
25 min cardio
 
1/18

Shoulder and biceps workout:

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

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

12 min cooldown
25 min cardio, 5 sprints.
 
1/19

Quads and abs:

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

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

12 min cool down
25 min cardio
 
1/21

Back and calves workout:

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

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

15 min cooldown
25 min cardio - 5 20sec sprints.
 
1/22

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

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

15 min cooldown
25 min cardio 5 sprints.
 
1/23

Hammy workout:

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

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

15 min cooldown
25 min cardio
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
juggernaut said:
I hate you.
My low day is 55g. But my fats are at 110g.
Click to expand...

You eating a lot more then me!!! lol




1/24

Shoulder and biceps workout:

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

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

15 min cooldown
25 min cardio, w/5 sprints.
 
1/26

Quads and abs:

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

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

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

Seeing slight changes every few days in the body and diet is on point without changes.
I have made some cardio adjustments over the last week only because I know I can handle more. But again, small steps....
 
2/1

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

Here is yesterdays workout and sore from it! LOL

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

25 min cardio
 
2/2

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

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

25 min cardio, 7 sprints
 
Update time!

Training has been solid over the last few days as I have been doing more an instinctive style. Tomorrow starts a new round of exercises and will post up the workouts again.
In addition, simply been busy with clients in person and online along with family stuff. All good stuff.
Progress is moving in the right direction. Body weight was a low this past Saturday since kicking it up right after the Holidays. Content but not satisfied. This month will be key in making progress to set up the last two months before the show. I am eager and excited to see what I look like!!!
 
I was at a gym in Lumberton, NJ the other day, and I saw a guy wearing a Team Franco hoodie..... Didn't have the chance to ask, but since that is just across the Burlington-Bristol bridge, I assume that was one of your guys. He was doing floor presses with his legs crossed and off the floor.
 
JerseyDevil said:
I was at a gym in Lumberton, NJ the other day, and I saw a guy wearing a Team Franco hoodie..... Didn't have the chance to ask, but since that is just across the Burlington-Bristol bridge, I assume that was one of your guys. He was doing floor presses with his legs crossed and off the floor.
Click to expand...

Very cool, I know I have a few online clients in that area. Might be Matt.




2/7

Quads and abs workout:

New round and felt good. Just finishing up a new beta product by Beyond Nutrition, and I think the right dose is nailed down. Good starting numbers with this workout and looking forward to making gains over the next few weeks.
Diet is pretty much the same, with no real changes. Added a couple minutes to the cardio but again, no drastic changes. Letting the body adjust..

Squat: 4 warms 285/3 315/3 325/3,4 drop set
Hack squat: 3 warms, 225/8 250/8 drop set
Leg ext: 1 warm, 70/12 75/11 drop set
Walking db lunge: 1 warm, 50/6,12
dropped into Sissy squats, 2 sets
Ab work: 3 ss
15 min cool down

27 cardio
 
2/8

Back and calves workout:

Nice solid training with a good pump. Great energy and looking to increase the weight next round.
Simple as that!!!

Close puildown: 3 warm, s145/8 150/8,9
Bent over row: 2 warms, 205/6 215/7,8 drop set
Lat pulldown wide: 110/9,8 100/9 85/15
1 arm db row: 85/8,10,10
Db bent over row: 50/15,16
Calf work: 8 sets
15 min cooldown

27 min cardio, 10 sprints
 
2/9

Chest and triceps workout:

Nice training today as I reset the flat db presses to get some momentum. I plan on micro loading this movement. Energy is great and pushed though....

Flat db press: 3 warms, 90/6 95/8,7,6
Chest dips: 1 warms, 2 chains/8,10,9,9
In db press: 65/11,10,9,9
Slight In db fly: 50/10,9 drop set
Ly db ext: 2 warms, 30/6,6 drop set
Tricep pressdown: 55/8 45/12,11 35/15
1 arm oh ext: 20 x 2
Ab work
15 min cooldown

27 min cardio - 10 sprints

Please like my FaceBook Page,
https://www.facebook.com/TeamFrancoBodybuilding
 
2/10
Hammy workout:
New round always brings new energy. Decided to take out regular deads this time for Romanian deads. This allows more focus on the hamstrings and more of a feel then regular deads. All in all great start...
Leg curl: 2 warms, 55/6 65/6,5,5
RSLD: 3 warms, 255/8,11
1 leg-leg curl: 2 warms, 37/10,8
Reverse bar lunge: 1 warm, 115/6 135/10
x reps leg curl: 35/12,10
15 min cooldown
27 min ss cardio
Weigh in: lost .5 from last week.
 
Little Catch up:

Feeling good and seeing a nice slow drop in scale and bodyfat over the last few days.
People are starting to notice the face changes, LOL

Today was an off but cardio only day.

Last two workouts were solid, as I did the push press for shoulders for the first time in a very long time, brought a great pump and burn. For the quad workout, all gains from the first round, but took it easy with squatting since my low back was really tight.

2/11

Delts and biceps

Push press: 3 warms, 115/6 125/7,6,6 drop set
Side lateral up/downs: 3x
Rear delt raise ss
with Db shrugs: 3x
In db curl: 2 warms, 40/7,6,6 drop set
Cable curl: 1 warm, 50/10,9
21's: 2x
Ab work: 5 sets
15 min cooldown
27 min cardio - 10 sprints.

2/12

Leg ext: 3 warms, 80/11,10
Hack squat: 3 warms, 235/6 260/10 drop set
Squat: 2 warms, 225/5 245/5 265/5
Walk db lunge: 2 warms, 60/6,12
Sumo squat ss
with sissy squat: 2 x
15 min cooldown
27 min cardio
 
Productive workouts the last two days and pushing it hard. Made some gains since starting the second round of this split. Leaning out slowly and holding onto to muscle nicely at this point Feels good..

2/14

Back, calves and posing.

Close pulldown: 3 warms 145/8 155/8,8
Bent over row: 2 warms, 210/6 220/7,7 drop set
Lat pulldown wide: 110/9,9 100/10,9 90/12
1 arm row: 85/8,9,8
Db Pulldown: 65/12 75/13
Calf work: 8 sets
10 min posing
15 min cooldown

30 min cardio: 10 srints

2/15

Chest and triceps workout:

Flat db press: 3 warms, 90/6 97/7,7,6
Chest dips: 2 warm, 3chains/8,8,7
In db x reps: 65x2 55x1
Slight in db fly: 50/12,11,10
Tricep pressdown: 3 drop sets
Ab work
15 min cooldown

30 min cardio: 10 sprints
 
Last couple of day....

Today 2/18, rest day from weight training, will do some cardio and posing.
Also have a posing class later today. So I will sneak some in..

Body weight and fat is down from last week. No changes in plan.

Nice workouts the previous two days. Here is what was done.

2/17

Shoulder and biceps workout:

Push press: 3 warms, 120/6 130/6,7,6 drop set
Side lateral up/downs: 3 x
Rear delt raise on bench: 2 warms, 27/11,10
Barbell shrug: 185/10,13
In db curl: 2 warms, 40/8 45/7,5 drop set
Cable curl: 45/8,10,8 2x drop
Con curl: 25/12,15
Ab work
15 min cooldown

30 min cardio


2/16

Hammy workout:

Leg curl: 3 warms, 55/8,8,7
Stiff leg deadlift: 3 warms, 255/6 275/8,10
Db LC: 50/10 55/8 45/12
Reverse bar lunge: 2 warms, 140/6,10
15 min cooldown

30 min cardio
 
Really like'n this journal Franco, workouts are very impressive. Keep up the good job bro.!
 
Really good workouts the last two days after the rest.
Lead off with squats but eased back into it. I have been cramping slight strain on the lower right side of my back. Just part of the game but at this point its all about pushing through but using my head in not to make it worse. I also added posing into the mix now..

I may increase the cardio by a few minutes mid week and cut a few carbs...


Quads and posing.

Squat: a lot of warms, 275/3 295/3 305/3,5
Hack squat: a lot of warms, 270/6,6 180/20
Leg ext: 1 warms, 70/12,13 burn out set
Walking db lunge: 2 warms, 60/9,9
ss into Sissy squat
10 min posing
15 min cooldown

30 min cardio

Back, calves and abs:

Close pulldown: 3 warms, 145/8 155/8 160/8 2 drop sets
1 arm db rows: 1 warms, 90/11 95/10
Pull ups: 5 sets
Lat pulldown wide: 110/9 100/9 90/12,11
Over hand bar row: 2 warms 135/12,12
Ab work: 3 ss
Calf work: 8 sets
15 min cooldown

30 min cardio: 10 sprints.
 
Workouts are looking great. :winkfinger:
 
2/21

Chest and tricep workout:

Mixed this one up a tad for the fact of the lower side strain. I just had a hard time getting into place so do flat db presses with heavier weight. So, just swapped them out. All in and great workout, with great energy. Changes are in place for cardio and diet, and lets see what happens over the next week... excited!!

Slight in bar press: 3 warms, 155/8 175/ 185/7,6,6 drop set
Chest dips: 1 warms, 2chains/9,8,8
Flat db press: 65/9,8 55/10,9
Fly: 45/12,12
Tricep pressdown: 55/9,8 45/12,11 drop set
Db ext: 25/11,10,9 drop set
17 min pw cardio

30 min cardio - 12 sprints.
 
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