A Recreationnal Athlete Following Defranco

SATURDAY MAY 03 MAXLOWER ***Some upper work***
(some upper work as only 2 workout again this week)

A) Box Squat
135x10
185x5
225x5
275x3
315x3
365x2 (little cheating on 2nd rep but still good) *PR*

B) Sumo Deadlifts
135x8
225x5
275x3
315x3
365x2
365x2 (did it twice, wasnot satisfied with form first time) *PR*

C) Dynamic Bench Press
135x9x3 (sets x reps)
3 wide,3 med,3 close grips

Super Set:
D1-Wide Gr. Seated Row
115x12
115x12
115x12
115x12

D2-Face Pulls
30x12
30x12
30x12
30x12

E1-Weighted Swiss Ball Crunh
25x12
25x12
25x12

E2-Side bends
bwx12
bwx12
bwx12

Notes;

Long workout but wow, 2 PR on squat and deads..very good..only if my gym
would have a real safety squat bar..think there still some place..im closer to 400 then i
tought.
Dynamic bench was performed for first time and i know my technique probably not perfect but now i understand why some peoples said this exercice hard for elbows.
 
MONDAY MAY05 MAXUPPER

A) Incline bench press
Barx10
135x8
155x5
175x3
185x3
185x3

B) Incline db press(palms out)
75x6
75x5
75x5

Super Set:
C1-Db rows 3x10 (70lb)
C2-Seated Db Power Cleans 3x10 (10lb)

D) Traps Db Shrugs
80x8
80x8
80x8
80x8 (short rest)

E) Elbow flexor EZ Bar curls
50x10
50x10
50x10

Notes;

Little short on time, long time since i performed incline stuff, will go for PR next week.
Also this week will try to add lots of complexes in my workout and more frequency!
 
WEDNESDAY MAY07

Played hockey game in the morning. 3 defenseman only, lots of icetime.!
 
THURSDAY MAY08,

I knew today was going to be my last workout of the week so i performed a fullbody workout,very intensive but i wont give the details. Will resume next week, i have to rethink my schedule.
 
MAY12 = NEW PLAN

Inspired by today last 10 pound artcicles from Alwyn Cosgrove at t-nation

The heavy lifting part ,this part is inspired by Joe Defranco Westside for skinny bastard part 3.

Heavy lifting to protect muscle mass and ****bolic workout for fat loss. This will be a mix of Cosgrove and Christian Thibaudeau as im going to use circuit,complexes,hiit and steady state cardio.

Keep in mind i also play hockey one a week and i walk a lot at work. Hopefully with the diet i will be in great shape in 28 days!!

I know its not a bodybuilding forum but sometimes its great to look good!!
 
May 13th,

I performed a Fullbody workout again just to get back in the beat.
 
Been lazy lately, lack of update ...was looking for a new way to split my workout....
The following post will cover my last sessions...
 
May14th Wednesday

I played hockey in morning, 1h30 min of icetime for the game. To tired to do anything else.
 
THURSDAY MAY15 MAX UPPER

A-Incline bench
135x5
155x5
175x3
185x3
185x3
185x3

The rest is accessory and i didnt feel motivated enough..
 
FRIDAY MAX16(Heavy Pull)**trying this type of workout*

A1. Dead Lifts,8x3
weight 225/275/275/275/275/315/315/315

A2. Supported DB Curls, 8x3
weight 45lb db for all sets

B1. Weighted Pull-Ups,5x5
weight 25lb plate

B2. Straight-Leg Deadlifts,5x5
weight 135/155/155/175/175

C. Serratus Crunch,3x8-10
weight 15lb db 3 sets to failure
 
Saturday May17


Today workout focusing on fatloss and endurance

Circuit 1
Push Press x10x8x6
Front Squats x10x10x10
Barbell Rows - Reverse Grip x10x10x10
Good Mornings x10x10x5
Crunches to failure

*did 3 rounds of this circuit all weight 95lbs, harder then i tought

Circuit 2
Dumbell Bench Press x15x20x15
Bulgarian Split Squat x10x10x10
Dumbell Pullover x15x15x15
Dumbell Romanian Deadlift x12x12x12
Lying Leg Raises x10x10x10

*Did 3 rounds of this circuit, weight 35lbs dbs...

Circuit 3
Dumbell curl x10
Calve Raises hammer strenght machine(one plate)x12
Dumbell tri extension x10
Front Plate Lifts(25plate) x10
Russian Twists x10

*Did one round only of this last circuit,exhausted and short on time,gym is so crowded and the circuit are not easy to perform that why i did use often the same weight...But i think the goal was reached for a ****bolic workout. I might use complexes in the future, more convenient in the gym.
 
Monday May19

Today session focusing on strenght with haavy push


A: Squats
8x3 = 225/225/225/225/225/225/245/245
B: DB Bench
8x3 = 85/85/85/85/85/90/90/95
C: Military Press
5x5 = 95/105/115/125/135x3reps
D: Weighted Dips 25lb plate
5x5 all good
E: Calf Extensions on leg press machine
4 sets,all to failure

Good session but not sure this is the way i wanna train, squat were easy, been a while since i squat without the box and that was good. I might go back to Defranco template..will see
 
Tuesday May20th

Today session focusing on strenght with heavy pulls

A1: Deadlifts regular stance
8 sets of 3 reps
weight 225/225/275/275/315 then decided to go for one rep max,
so i did 335x2/365x1 PR /385x0 failed

A2: Supported DB curls
8 sets of 3 reps/all with 45lbs db

B1: Weighted pull ups
bw x 5
bw x 5
bw+25 x4
bw+25 x3
bw+25 x3

B2: Straight leg dead lifts
185x5
185x5
225x5
225x5
225x5

C: abs circuits x 3

Notes;

Deadlifts PR is very good considering im in fatloss mode, also im more familiar with sumo stance, but sumo really help me to get a good form on regular deads, what a nice feeling to pull the bar and i stop one second on top to enjoy the moment.

The rest been very good to, im doing some work on the exterior of the house and i did it in a way of workout, so some conditionning(shoveling grass and other stuff) were performed for 1h30min...tommorow morning hockey time!!!
 
Wednesday May21

Played hockey game, 1h30 min and again a lots of icetime!
 
Saturday May24

This session focusing on fatloss,endurance.

a)barbell complexes (shoot for 10-15 rep range)

Bent-over row
Upright row
military press
good morning
split squat (lunge)
back squat + push press combo
romanian deadlift + shrugs combo

Did 8 reps with 70lbs barbell for 2 rounds

b)dumbell complexes

Standing hammer curl*5reps
Alternating db shoulder press*10reps each
Fwd lunge*10reps each
Db bent over row or db row*10reps each
Db squat *10reps
Db romanian deadlift*15 to 20 reps
standing calf raise*15 to 20 reps

I lost the count of the number of reps on the db complexes..was exhausted also,didnt help
..did 2 rounds of this one also.

C) Threadmills

10 min at level 6/incline 10deg
 
Tuesday May27

Max Upper

A)bench press flat
Barx10
135x8
155x5
185x5
205x5
225x4
245x1
265x1
270x1 PR

B) Incline db press(palms out)2xmax res
65x13
65x9

Super Set:
C1-Db rows 3x10 (70lb)
C2-Seated Db Power Cleans 3x10 (10lb)

D) Traps Db Shrugs
80x8
80x8
80x8
80x8 (short rest)

E) Elbow flexor EZ Bar curls
50x10
50x10
50x10

Notes;

Felt very strong on the bench and with someone to spot me(friend was there), for once it was safe..now im 30lbs short of 300...
 
Wednesday May28

Played hockey for 1h30min,
+ one softball game after!!
 
This is the link to my new workout template, kind of strenght and symetry workout but i needed that change for motivation purpose.
TESTOSTERONE NATION | World's Largest Bodybuilding and Weight Loss Underground Nation

Sunday..Jun01

Well only one workout last week, been lazy as hells..im ready for the shotgun method!

Day 1 Shotgun workout

Day 2 Troubleshooting workout

Day 3 Off

Day 4 Shotgun workout

Day 5 Troubleshooting workout

Day 6 Off

Day 7 Off
 
Monday Jun02

Shotgun workout A week 1
------------------------

A-Pulls up
bwx6
bwx6
bwx6
bwx6
bwx5
bwx4
bwx4
bwx4

B-Push Press
95x6
115x6 (but to hard)
95x6
95x6
95x6
95x6
95x6
95x6

C-Deadlifts
225x6
225x6
225x6
225x6
225x6 sumo
225x6 sumo
275x6 sumo
275x6 sumo

Notes;

Kick ass workout, good to back back in the gym with motivation.
 
Tuesday Jun03

Troubleshooting workout A week 1
--------------------------------

A-Standing Dumbell Lateral raises
15x12
15x12
15x10
15x10
15x10

B1-Zottman curl
30x7
30x7
30x6
22.5x6
22.5x6

B2-Decline Dumbell Extension
30x7
30x7
30x6
22.5x6
22.5x6

C-Seated Calf Raise (hammer strenght machine)
45x12
45x12
45x12
45x12
45x12

Extra work:

D-Barbell Complexes edt style 15min

Deadlift
Romanian deadlift
Bent-over row
High pull
Power clean
Front squat
Push press
Back squat

*Did 12 rounds with 85lbs barbell*


E-Cardio

25min with five 1 minute sprint,incline 11.5 and a little less for the sprints.
 
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