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

[Joe Franco]

My good friend and partner of Beyond Nutrition invited me to keep a journal and q and a over here.

Most of you probably dont know who I am or maybe dont care! LOL
But some of you may know me as a IFPA Pro, or OCB contest promoter or/and lastly a personal trainer/contest prep coach.

My full time job is being a dad of two children and a husband. Very lucky to have a great family, and it helps bring balance into my life.

To support my family, I have a in-person personal training business and do online coaching.. I have been doing this for almost 15 years independently and always been involved with fitness. Most recently, I am co owneer of a great new refreshing supplement company called Beyond Nutrution.

The first time I watched a bodybuilding show in person was 1985 when my brother started to compete. I stepped on stage for the first time in 1990. Even though I have been involved in bb for over 25years, I still only competed in 10 or so competitions.

What you will get from me is the truth! I keep things simple and a big fan of hard work, patience, consistancy and most important - balance..

I will post all my workouts and answer any questions.

My next competition will be the IFPA Cape Cod show this October 2011.

Current stats:
Age 39, will be 40 this month
Weight: 156
Height: 5'5

I have been slowly dieting since August of last year. I was over 170 and throughout this time using stength routine with my current splits has really helped me keep my strength and muslce. I can honestly say, my energy and strength has not been effected with the 15 pound loss.

Sure, it will drop, but having fun holding on!!
Thanks and lets move forward!!!.

 

[davegmb]

Sounds great, look forward to reading more of your posts.

 

[omerta2010]

So you and Juggernaut will be prepping at the same time. Should make for some interesting reading, look forward to learning and following along.

 

[Joe Franco]

Thanks fella's!

Just to give an idea, I have been doing a four day split. Train 4, off 1.
And have been using the Juggernaut Method for just the lead off exercise.
I ran through the 10's and now finishing the test out round of the 8's.
This was from yesterday.

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

 

[Joe Franco]

Picture from about 2 weeks ago.

 

[JerseyDevil]

Wow... very impressive Joe.

 

[Joe Franco]

Wow... very impressive Joe.

Trying my man!



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

 

[davegmb]

I feel sick just thinking about BB lunges after squats and leg press lol, lunges hit my CNS easily as much as squats. Great workouts.

 

[Joe Franco]

I feel sick just thinking about BB lunges after squats and leg press lol, lunges hit my CNS easily as much as squats. Great workouts.

Ha ha, well as long as your eating right and geting rest, I figure to do what I can during the trainining.
Thanks for the words!

 

[Joe Franco]

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

 

[Joe Franco]

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

 

[Joe Franco]

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.

 

[Joe Franco]

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!!

 

[Joe Franco]

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

 

[davegmb]

Great workout Joe, one of these days i will get a grip on the front squat but working on making my back squat strong first.

Where did you get this JN program from, looks good?

 

[Joe Franco]

Great workout Joe, one of these days i will get a grip on the front squat but working on making my back squat strong first.

Where did you get this JN program from, looks good?

Thanks Dave.
A client of mine gave me a paper copy of the entire Juggenaut program.
I am only following the rep scheme for the four major lifts. And the rest of the workout is my own.

I would think if you google it, you can find more info.

 

[omerta2010]

Sorry to interupt: Elite FTS

They have it in ebook. The rep scheme looks very intersting.

Great journal Joe, I look forward to following along.

 

[Joe Franco]

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

 

[Joe Franco]

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

 

[Joe Franco]

 

[Joe Franco]

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

 

[Joe Franco]

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

 

[Joe Franco]

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

 

[Joe Franco]

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

 

[Joe Franco]

Little catch 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!!!

 

[Joe Franco]

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

 

[Joe Franco]

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

 

[Joe Franco]

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

 

[Joe Franco]

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

 

[Joe Franco]

5/27

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!!