Battle for the Belt 2012 - Size!! - Team Franco Bodybuilding Forum: Competition and Fitness Board

Yoster · The Truth!

Battle for the Belt 2012 - Size!!

nic902 · Vertern Member

CONGRATS DAVE smile

You presented a great package and there is no doubt that the best is yet to come!

zoomie2009 · Vertern Member

agreed brother looked real good out there

winflex · Beyond Nutrition Sponsored Athlete

Dave you were SHA - RED - DID!!

The only person more shredded than you was Joe Favorito, the overall winner....so keep that in mind man. Good stuff coming your way!

Yoster · The Truth!

Ok – today was my first day back to the gym. It sounds like I have been away – but not really.

Just trying to get my grove back – and reset my mind towards a rebuilding phase. I have already put on about 6 – 8 lbs. I guess cake will do that to you.

Still kind of coming down off the high from the show – it was just a great experience all around.

Joe runs a great show, TFB had a great showing and it was just awesome hanging out with a lot of cool people.

My goal now is to really focus on movement, range, squeezing and building that all important and sometimes illusive Mind Muscle connection. It seems with each step forward you need to step back and learn a whole lot more – that is why this is more of a journey than anything else. With each round you continue to build your understanding and knowledge.

So today – reset. Had originally written down weights that I wanted / thought I should hit. Some of them I did – some I didn’t – but I didn’t care. I went for the “appropriate” weight. I knocked out good solid reps. Good motion, range and a good squeeze come the end of the movement. I’m trying to reset and retool my mind to go for that over weight. So just like getting into any type of habit – I’m going to be concentrating on this for the next 3 – 4 wks. You build habits after 21 – 28 days. That is why rehab (not being funny) is 28 days. It takes about 28 days to retrain yourself into good habits.

So taking a new mental break – resetting and doing it with the proper form to maximize gains.

Today was Chest and Tris – good overall workout. Took it show, good movement and actually got a bit of a pump so positive signs. Not worrying about sets and reps this week – just getting things ready for lifting and then hit it with a new routine next week

Yoster · The Truth!

Guys and Gal

Thanks so much. I think I was the happiest 2nd place winner ever. It was such a great day and I carry both the success of 2nd place and the denial of winning with me moving into my training for 2012. Joe is just a freak - he is amazing. My goal now is to add a bit (or a lot) of size to the shreed.

But I sincerely thank everyone for all the support and good wishes - it really means a lot!!

jenscats5 · The Truth!

Yayy Dave! Can't wait to see what you bring 2 years from now....you'll be great I know. Your positive attitude and total enjoyment on Saturday was apparant. Congrats again!

BRICKHOUSE · The Truth!

winflex wrote:

Dave you were SHA - RED - DID!!

The only person more shredded than you was Joe Favorito, the overall winner....so keep that in mind man. Good stuff coming your way!

I second this comment, great job Dave.

Yoster · The Truth!

Back and Ham 9/1
Good workout again today – not 100% but building back up. Once again recalibrated weight. Set initial weights and then adjusted to ensure that I could get solid, full reps. So once again concentrated on tempo, range and squeeze at the end. Most weights obviously ended up a bit lower but think I got a pretty solid workout.

Yoster · The Truth!

Good workout. Once again lowered and concentrated on form / range of motion. Got some good weight moving though. Shoulder was popping a bit on the high DB Press so did extra warm up sets – got a case of the O-L-D’s. Incline DB Curl was good nice solid squeeze at the top. Nice and slow – not a ton of weight by any measure – but good movement. Love the 1 arm preacher.

Yoster · The Truth!

Quads / Calf - 9/3

Leg Ext – 115/10, 160/10,205/10, 10
Front Squat – bar/8, 135/8, 185/8, 8, 8, 8
Sumo Squat – 135/10, 225/10, 245/10, 10
Split Squat – 135/12, 12, 12
Calf Single – 130/15, 15, 15, 20, 20
OK so today is the first workout of my rebuilding and growing for the 2012 Battle for the Belt. Made some good improvements for this past show – but clearly need to make some significant gains. So the whole purpose of the next two years is to put on some good size. Slowly getting into the mindset / mantra of form over weight. So the numbers won’t be crazy moving forward – hopefully will continue to climb but only upon fully completion of sets at a lower weight – so that being said

Leg Ext – great – nice and slow good squeeze at the top – nice hold. Front Squat – Love this –had a bit of difficulty balancing it today – wasn’t heavy – just couldn’t get it is a good spot. However was all the way in the basement. Bum was on the floor during working sets. Will be able to up 5-10 lbs next time. Sumo good – lowered weight a bit – but concentrated on lifting with my legs. I think in the past I did some type of weird dead lift / squat combo. Not bad – but now really concentrating on lifting with legs – as it should be. Split squat – these suck!! But good for you – so I’ll do them. Really went way down on the movement – burned like anything. Calf Single – good – didn’t change the weight but lowered the reps – really squeezed at the top and slowed the whole motion down a bit. Hoping to be sore tomorrow – HEY – I GET TO SLEEP IN A BIT TOMORROW – YEAH!!!!!!!

Tuesday is chest. Chest is one of the areas I really need to grow. Some poses you could really see how thin it was – so let’s see what happens.

Rick · Guru

Great avi pic bro--really shows some wicked striations across the upper chest. Nice!

Yoster · The Truth!

Rick - thanks!!

Dogs are backing BIG TIME today. Weight wasn't crazy yesterday - but I did make sure that I slowed down the movements, went for full range and sqeeze at the top - so think that did it. Front Squats - my 'rss was on the floor. Weight wasn't super heavy so it allowed for it. Now all I have to do is get that type of intensity for the rest of my parts.

Yoster · The Truth!

Chest / Tri - 9-7-2010
Flat Bench – bar/8, 95/9, 115/8, 135/8, 155/8, 175/8
IN DB Press – 40/10, 50/10, 65/10, 10
Chest Dips – 4 x fail
Rack Push Ups – 2 x fail
Tri Press – 130/10, 160/10, 200/10, 10, 10
Single DB Ext – 25/12, 30/12, 12
Abs

Weight 159 ½

GREAT FLIPPIN WORKOUT!!! Just a great workout. OK left my ego at the door. Know I have said that in the past – but today – really did. Started out slow and just built. Flat Bench – awesome. Did nice and slow – full range. Made sure to touch chest and pause on each rep. Concentrated on squeezing instead of lifting the weight. I was actually a bit surprised –got up to 175. Had a bit of “struggle” with 175 – but not bad. Got 8 solid reps out – still absolutely full range of motion. Will leave weight where it is with the exception of moving the 135 up to 155. Just nice and solid. In DB Press. Same – FULL stretch / range of motion. Was going to do 70 – but kept it at 65 to ensure proper form. Chest Dips – ALL THE WAY DOWN – nice full stretch. Rack Push Ups – slow. Tri Press – love this. Really good range – but also able to have pretty significant weight on it. DB EXT – did as singles – once again – full range. Tris actually are already hurting just a bit. NICE.

OK – well I know I might catch a little crap for the weight. Basically gained about 11 – 12 lbs over the last wk. HUGE difference from last week – and ripped is not exactly how I would be described this week – but that is ok. I think it has really helped with my strength and as Cindy would attest – my disposition. Last week – I didn’t watch my diet at all – I know I should be upset about it – but honestly – I’m not. I felt like my body and soul needed a complete break. As a whole – most certainly feeling bigger and fuller. Feeling happier as well. I have the energy I need to keep up with the kids and I’m not dragging. Clothes are starting to fit a bit better now – not falling off. Want to gain weight in a bit more of a controlled manner moving forward.

I have cleaned up my diet again. Now doing “clean” eating up through dinner. Dinner however is now “whatever” is being made. If there isn’t enough protein in it – I’m augmenting with my “stash o’ chicken” or throwing in an extra scoop of protein powder. I owe Cindy some normality. So trying to steer things in a healthy direction – but eating whatever is made for dinner. Augmenting with my spinach and limiting my “sides”. I am eating a bit more though as a whole – If I’m hungry – I’m eating.

Just a great workout this morning. Took my Jacked but looking forward to trying Unleash in the future.

Tomorrow is Back and Ham.

Yoster · The Truth!

Back & Ham - 9/8
Lat Pulldown wide – 80/8, 110/8, 130/8, 150/8, 8, 8
Deads – 135/8, 225/8, 285/8, 8, 8
Incline Bench Row – 40/10, 50/10, 10, 10
Seated Row – 120/12, 12, 12
Lying Leg Curl – 80/10, 10, 110/10, 9, 9
Single Leg Curl – 55/12, 70/12, 12

Pretty good workout this morning. Once again – only doing weights where I can do proper form and range of motion. Lat Pulldown good – pulled, squeezed and touched chest. Deads – really nice. FULL range of motion – made sure to get the weight fully on the ground and then pull. Did NOT use straps on 225 - but needed to at 285. Will start out next time without straps and then see what happens. Did lengthen up the rest time between sets a bit to ensure I got the weight. Will keep at 285 – but may up next time depending on how I feel.
Incline Bench Row was good – will stay at 50. Seated row – good as well – but will stay. Lying Leg – good range / good weight. Single Leg can up the weight a bit next time. So still concentrating on proper form at maximum weight.

Joe · Beyond Nutrition - Co Owner

Looks solid Dave, glad to see you resetting the weights.

Yoster · The Truth!

Joe wrote:

Looks solid Dave, glad to see you resetting the weights.

Thanks - You told me to - I listen!!

Yoster · The Truth!

Shoulder / Bi - 9/9
High IN Bar Press – bar/8, 95/8, 95/8, 115/8, 8, 8
Seated Side – 10/10, 15/10, 10, 10
Front Raise – 15/12, 20/12, 25/12
ss Rear Bench Row - 15/12, 20/12, 25/12
Bar Curl – bar/6, 65/6, 85/6, 95/6, drop
Rope Curl – 60/10, 70/10, 90/10, 110/10
Lower Abs

Weight 161

Good workout this morning. Kept pretty strict form – so that is the theme. High In Bar Press – really nice. Most reps was able to hit top of chest with bar. Will keep it at this weight until all reps hit chest and then move it up. FULL RANGE – BE THE BALL. Actually did get a pretty good pump. Seated Side good as well – but right elbow still giving me a bit of problems – so weight isn’t exactly where I want it to be – but need to get my arm back into working shape. Front Raise and Rear Bench Row both were good. Bar Curl – kept strict form – no swing – got heavy but was able to do a fair amount of weight. Rope Curl was goods was well – will be able to up next time.
As a whole pretty happy about the workout. Will be able to up a few things here and there next time around – but will keep the form pretty strict.

Yoster · The Truth!

Quads / Calf - 9/10
Leg Ext – 115/10, 160/10,205/10, 10
Front Squat – bar/8, 135/8, (190/8, 8, 8, 8)
Sumo Squat – 135/10, 225/10, 245/10, 10
Split Squat – 135/12, 12, 12
Calf Single – 140/17, 20, 20, 90/20, 20

Great workout this morning. Leg Ext – AWESOME – really squeezed – saw all sorts of twitching etc. Front Squat – upped 5 lbs. Felt great – will up another 5 for next time. Bum was in the basement. Really goof form – good range of motion. Sumo – not my favorite – but if it works – cool. Really good range on this. Split Squat – OUCH!! Really burned – but good. Calf single – did a few sets at 140 then dropped it down a bit and lowered the pace – Really squeezed and held – think it was a good change up. Monday is chest – love chest day!

BRICKHOUSE · The Truth!

Great stuff Dave, gaining 12lbs in a week, wow. I seem to always have a rebound effect after a competition. Glad to see that you enjoyed yourself and your back on track, except for dinner of course.

Yoster · The Truth!

HA. Yeah - have to pull it under control. But feeling a bit stronger so we will see if I can put those extra calories to work!!

Yoster · The Truth!

Chest / Tri - 9-13-2010
Flat Bench – bar/8, 95/9, 115/8, (155/8, 175/8, 180/8)
IN DB Press – 40/10, 50/10, 65/10, 10
Chest Dips – 4 x fail
Rack Push Ups – 2 x fail
Tri Press – 130/10, 160/10, 200/10, 10, 10
Single DB Ext – 25/12, 30/12, 12
Abs

Weight 163

SHAZAM!!! Great workout this morning. Really getting my strength back and actually moving it forward I think. Flat Bench was great. Solid – Great movement, full range of motion, butt stayed on the bench – just solid. Planning to up again next time – working out with AL – so we will see. Not as dramatic – but still up it.
In DB – stayed – but it was easier to next time – will up. Dips good. Rack Push Ups – Good. Tri Press – nice and solid. Have run out of rack – HA – so need to find a different stack. It is double pulley so need to find a single pulley with some weight on it. Single DB Ext felt really good as well. Got my abs in as well.
Continue to put on weight – but at a slower pace – so that is good. Definitely feeling an increase in strength

Yoster · The Truth!

Back & Ham - 9/14
Lat Pulldown wide – 80/8, 110/8, 130/8, 150/8, (160/8, 8)
Deads – 135/8, 225/8, 285/8, 8, 8 – NO STRAPS
Incline Bench Row – 40/10, 50/10, 10, 10
Seated Row – 120/12, 12, (130/12
Lying Leg Curl – 80/10, 10, 110/10, 9, 9
Single Leg Curl – (65/12, 85/12, 12)
Great workout this morning. Lat Pulldowns good. Upped the last two sets – will keep here for a bit to ensure proper range. Deads. AWESOME – First time I have attempted 285 with no straps. First set no problem – 2nd did have to rest it for last two and then 3rd did have to rest it for last 4 – but will increase the grip strength I am sure.
Incline Row – nothing too exciting good though. Seated Row – Upped the last set – nice. Lying Leg Curl – will keep it here for a bit and Singe Leg Curl was able to up – but maintain form.

Yoster · The Truth!

Quads / Calf - 9/16

Leg Ext – 115/10, 160/10,205/10, 10
Front Squat – bar/8, 135/8, (195/8, 8, 8, 8)
Sumo Squat – 135/10, (235/10, 255/10, 10)
Split Squat – 135/12, 12, 12
Calf Single – 140/17, 20, 20, (140/20, 20)

Great workout this morning. I have a love / hate relationship with leg day. I like it as I know it is a good workout and leg days are what puts muscle on everywhere – but I hate them too as they are heavy days and just tire me out. But a good workout none the less. As my weight continues to increase – I’m glad to see at least some of the weights going up as well. Leg Ext – nice and solid – will up next time. Front Squat – great. Great form – bum in the basement and was able to up 5 lbs. Will up again 5 lbs next time. Sumo Squat – good as well. Split Squat – good – will up 5 or 10 next time as well – usually pretty worn out by now – but it was good. Calf Raises – upped the weight so doing 140 for all sets and it was solid. Good slow movement. Tomorrow is chest – get to work out with BIG AL. Looking forward to it!

Yoster · The Truth!

Chest / Tri - 9/17

OK – time for something a bit different – ended up working out with Al Torcini and we did a bit of a different chest routine than I usually do. Really good workout though. Got a great pump – good, solid, heavy weights but strict form. Did Inclines and Incline Fly – that’s it – simple. Did some tris as well. Got a great pump in the upper chest, shoulder, tri area – nice!!

Yoster · The Truth!

Back & Ham - 9/20
Lat Pulldown wide – 80/8, 110/8, 130/8, (160/8), 8, 8
Deads – 135/8, 225/8, 285/8, 4, 8
Incline Bench Row – 40/10, 50/10, 10, 10
Seated Row – 120/12, (130/12), 12
Lying Leg Curl – 80/10, 10, 110/10, 9, 9
Single Leg Curl – 65/12, 85/12, 12

Good workout – got a good pump. Lat Pulldown – nice and strong. Deads good. I think last time I actually did 275 instead of 285 – and mis-marked it – so this time did 285. No straps first set, only got 4 out on the 2nd set – just lost it. 3rd used straps – sorry ma. Incline Bench row – good. Seated Row – good. Lying Leg Curl – good – but tough. Single Leg Curl – nice.

So wish I had a bit more of an elevation in strength – but not – so just have to deal and work with it. It will come and just keep pounding forward.

Yoster · The Truth!

Shoulder / Bi - 9/21
High IN Bar Press – bar/8, 95/8, 95/8, (120/8, 8, 8, 8)
Seated Side – 10/10, 15/10, 20/10, (25/10)
Front Raise – 20/12, 25/12, 12
ss Rear Bench Row – 20/12, 25/12, 12
Bar Curl – bar/6, 65/6, 85/6, 95/6, drop
Rope Curl – 70/10, 110/10, (120/10, 10)
Weight 168
Really good workout this morning. Needed it too – had a long rough day yesterday and to be honest the one thing that I kept me feeling good was the fact that I would be doing shoulders this morning. So it was a great pick-me-up. Upped the High IN Bar Press – nice and solid – good reps, good range of motion. Seated side – good as well. Right arm still giving me a bit of trouble. Front and Rear SS – really nice – got a good pump by the end of it.
Bar curl was nice and solid – good form – minimal swing. Did a great drop set at the end – basically stripped down in 10lb increments from 95 to 45 to get a pretty good pump. Rope curl – was able to up a bit – nice and solid though!!!

Yoster · The Truth!

Quads / Calf - 9/22

Leg Ext – 115/10, 160/10, (210/10, 10)
Front Squat – bar/8, 135/8, 195/8, 8 (210/8, 8)
Sumo Squat – 135/10, 235/10, 255/10, 10
Split Squat – (145/12, 12, 12)
Calf Single – 140/20, 20, 20, 20, 20

Weight 169

SHAZAM – really nice workout this morning. Was able to up Leg Ext and Front Squats. So now doing 200 for front squats and it feels great – think I can up next time around. Sumo good. Slit squat – very nice – upped to 145. Calf Singles – good. Good overall workout. Although it is a good workout – and I am lifting max weight for good form – at the end I don’t have jello legs and I really like having jello legs.

BRICKHOUSE · The Truth!

Nice workouts, Dave. Coming from someone who oddly doesn't have a love/hate with any workouts, the night before legs as you are laying in bed, go over your workout with positive thoughts and in the morning you will have a better feeling about them.

Rick · Guru

BRICKHOUSE wrote:

Nice workouts, Dave. Coming from someone who oddly doesn't have a love/hate with any workouts, the night before legs as you are laying in bed, go over your workout with positive thoughts and in the morning you will have a better feeling about them.

Great suggestion. I think visualization is a powerful tool to maintain momentum and focus.