The Joe Franco Q&A Thread

[FloridaMuscle]

Ha! I had a feelling you'd say that. Thanks, Joe.

[J Franco]

3/5
Back and hammy workout:

Back at it, and Ef'ed it up! Felt great start to finish. I hit a personal goal of doing 2.5 x my body weight with the two - trips. Will continue to run with this until I feel the need to reset on the deads.

Deads: 4 warms, 365/3 405/1 425/3,3
Pullups: 4 sets to failure
Bent over db row: 2 warms, 80/9,9
Lat pulldown palms in: 100/12 110/12 120/11
Leg curl: 2 warms, 60/7,5

12 min cardio

[J Franco]

3/6

Delt and tricep workout:

Highligts were all increases from last time and hitting 100's for 5 reps on the db delt press.

Db delt press: 3 warms, 85/6 95/5 100/5
Upright row: 2 warm,s 115/8 125/9
Side lateral: 1 arm pole 2sets, then 2 big drop sets
Db ly tri ext: 2 warms, 40/6,5
Reverse tri pressdown: 2 warms 60/8,9

upper ab work 4 sets

17 min cardio


3/7

Quads and calves workout:

On to doing doubles now, and did what had to be done. In fact I mixed up the order and did chain squats for the fun of it!

Squat: 4 warms, 345/3 375/2,2,2
Leg ext: 2 warms, 92/9,10
Squat with chains: tot 225/8,9,10
Leg press close stance: 2 warms, 360/12,15
Calf raise seated: 2 warms, 90/12,12,10 2 drops

12 min cardio

[J Franco]

3/8
Chest and bicep workout:

Moved up the ladder nicely today on the flats and dips. Kept the bar curls lighter as my right wrist is sore.

Flat bench: 4 warms, 225/6 245/3 260/3,3
Chest dips: 2 warms, 4 chains/9,9
In db press: X reps 4 sets
Barbell curl: 2 warms, 105/8 120/8 85/12
Rope curl: 50/10,9,10

upper abs: 4 sets

17 min cardio


3/9
rest day, 32 min cardio

[J Franco]

3/10

Back and hammy workout:

Felt great this morning and was ready to hit the back hard. Well, my wife got home with my son who just had his 4 year check up. They were concerned with his lack of growth from last year and some of the signs point to Celiac Disease. Well, that was not the worse of it, since that can be address and he can be ok. The crappy part was taking him to get blood work! So, I did it, but just having him in my lap when they took 5 viles of blood made me sick! He is ok, and just need to wait and see what happens.

Well onto the workout then. Since I was a little drained from the early events I stuck with higher rep deads, but did full pauses on the bottom instead of touching and pulling. These were hard! The workout was good, but not the best.

Pullups: 4 set to failure
Deads: 3 warms, 365/10,6 315/10
Lat pulldown Palms in: 2 warms, 135/9 140/9
Db bent over row: 1 warm, 85/8 drop set
Leg curl: 3 warms, 65/5 70/5 drop set

12 min cardio

[J Franco]

3/11

Delt and tricep workout:

Really solid workout today and the pump was off the chain. This was a result of just doing a few more reps and a couple of changes. Fast tempo, and it was nailed. Looking forward to squatting tomorrow!!!!

Db delt press: 2 warms, 85/6,7,6
Upright cable: 2 warms, 75/11 80/10 85/10
Side up and downs: 1 warm, 20/11,10
Db tri ext: 2 warms, 40/5,6 drop set
Reverse tri press: 2 warms, 60/11,10

Low ab work: 5 sets

17 min cardio

[J Franco]

3/12

Quads and calves workout:

Felt great going in but a little stiff. I was progressing nicely and geared up to do 3 doubles with 380. After the first set, which wasnt to bad, I felt a sharp strain in my upper left thigh. Well, in past I would have gutted it out, but I moved on and finished the workout nicely. I didnt make it worst but I knew the heavy squat would have given me more trouble.

Squat: 4 warms, 315/4 365/2 380/2 then stopped!
Sissy squat: 2 warms, 4chains/15,18
Squat with chains: tot 225/8 235/8 245/8,10
Leg Ext: 1 warms, 70/11 80/12

Calf work: 2 warms, 90/14,13,13 2 drops

12 min cardio

3/13

Rest day, cardio only.
Full boat of clients and then posing class!

[J Franco]

3/14

Chest and biceps workout:

Solid early morning workout. And pretty much picked up where I left off last rotation. Feels good to hit a new rotation and then try to build upon it.

Slight In Bar press: 4 warms, 215/5 235/3 240/3,3
Flat db press: 1 warm, 95/8,8,8
In db fly: 1 warm, 55/10,10 drop set
In db curl: 2 warms, 50/5 55/4,5
Cable curl: 2 warms, 65/9,9

upper ab work
17 min cardio

[J Franco]

3/15

Back and hammies workout:

Another solid workout today and great pump. I am deloading with doing romanian deads to give the body a break from full deads. They felt solid and did some good weight.

Side Note: After multi blood test, little Ant is fine!!

T bar row: 3 warms, 225/5 235/5,5
Lat pull under grip: 2 warms, 135/9 140/9
1 arm row: 1 warm, 80/10 85/10
Rom Deads: 2 warms, 315/5 365/5,5 275/10
Db leg curl: 1 warm, 45/9,10

12 min cardio

[J Franco]

3/16

Shoulder and tricep workout:

Great workout today and felt fresh! Over the last couple workouts, I have been using All In 1 for my pre workout meal! If you think about it, its a great pre workout formula coupled with my workouts were right after training a client. So convenience is key! Happy with the weight moved and plan on making gains next time out.

Side lateral: 3 warms, 45/5,5,7
Bar shrug: 2 warm, 265/8 275/5 drop set
Reverse delt raise on bench: 2 warms, 22/10,12
Rope pressdown: 2 warm,s 50/9 55/8
Dips: 1 warm, 2 chains/8,9,9

17 min cardio

3/17
rest day, cardio only for 32 min.

[J Franco]

3/17

Quads and calves:

Well I was going to rest today, but simply felt great, so decided to train.
The results were smoking and after doing 385 for the double, I banged out a triple. The goal is to nail 2.5 x my weight for a double, and should hit that soon. Plus, I did chain squats three exercises in again, and this really finished the lower body off. These were done with a slighly wider stance.

Squat: 3 warms 295/5 345/3 375/2 385/2,3
Sissy squat: 2 warms, 4 chains/18,18
Squat w/chains: tot weight, 225/8 240/8 250/8,10
Leg ext: 1 warm, 72/11 85/10
calf raises: 2 warms, 95/15,14,12 2 drop sets

12 min cardio

[J Franco]

3/18
Chest and bicep workout:

Felt great going into the workout, but was a little creeky. LOL. So, for each of the lead off movements, I stayed lighter then what was called for. Its was still a killa, as the pump was on.

Slight in bar press: 3 warms, 185/8 195/8 205/8,8
Flat db press: 1 warms, 95/8 100/7 drop set
In db fly: 1 warms, 57/10,10 drop set
In db curl: 2 warms, 45/8,8,7
1 arm cable curl: 2 warms 22/10,12

17 min cardio

3/19
And this will be a rest day. Cardio at 32 min.

FYI, it's St. Joseph's Day.
Cant wait to have the cake.

[J Franco]

3/20
Back and hammy workout:

Banging workout today after a busy day of clients. Made gains on all movements. The only change was doing higher reps on the rom deads. The back was a little tight. But the high reps wiped me out in a great way.

T bar row: 3 warms, 225/5 240/5,6 180/15
Lat pulldown wide: 2 warms, 140/8,8
1 arm db row: 1 warms, 85/10,11
Rom deads: 2 warms, 315/5 315/9,9 275/11
Db leg curl: 1 warm, 45/10,11

12 min cardio

[J Franco]

3/21
Delt and tricep workout:

Great energy for an early workout and gains were made. I again had the All In 1 as part of my breakfast and it was chocolate flavor! I did switch out the dips for tri bar exts, the wrist couldn't handle it.

Side lateral: 3 warms, 45/5 47/5,7
Bar shrug: 2 warms, 275/7,6 225/12
Rear delt raise on bench: 2 warms, 25/10,11
Rope press: 2 warms, 57/8,8 drop set
Bar ext: 1 warm, 55/10 65/10

upper ab work

17 min cardio

[J Franco]

3/22
Quads and calves:

Simply smoked this workout. The plan was to do 2 sets with 390 and hit doubles.
Well, engery was up and did 390 for 3 and then 400 for 3. The big goal is to do 455 for a single without any wraps or belt. I have also learned, I need alot of warm ups! LOL

Video's are up on my youtube account, search fitfranco

Squat: 4 warms, 345/3 375/2 390/3 400/3
Sissy squat: 2 warms, 4 chains/20,18
Squat with chains: tot weight; 225/8 245/8 255/8,10
Leg ext: 2 warms, 85/12
Calf work: 2 warms, 90/16,14,13 2 drops

12 min cardio