Dave's Training for 2010 show - Team Franco Bodybuilding Forum: Competition and Fitness Board

Yoster · The Truth!

RE: Dave's Training for 2010 show

zoomie2009 · Vertern Member

Haha I saw him at the posing class, I believe it

Yoster · The Truth!

zoomie2009 wrote:

Haha I saw him at the posing class, I believe it

Yeah - but they still call me SIR - HA

Yoster · The Truth!

June 18th - 10 wks out

Think I am on the right track

Weight ysterday was 153 1/2
Waist this morning was 28 15/16

So from 2 wks ago I am down 2.75 lbs and 3/4 of an inch on my waist.

Went running today as well. Felt good - a neighboor said I was getting too skinny. I said I was lean - not skinny. Oh well.

Rick · Guru

Holy smokes Davey!

mikedeagle · Vertern Member

Yoster wrote:

June 18th - 10 wks out

Think I am on the right track

Weight ysterday was 153 1/2
Waist this morning was 28 15/16

So from 2 wks ago I am down 2.75 lbs and 3/4 of an inch on my waist.

Went running today as well. Felt good - a neighboor said I was getting too skinny. I said I was lean - not skinny. Oh well.

You are right on track - excellent work. You are leaner than last time....go get the smaller trunks - you are lean enough at this point.

Yoster · The Truth!

Day 3- Back and Ham - 6/21
Lat Pulldown Palm Up – 105/8, 120/8, 135/8, 150/8, 8, 8
T Bar Row – 90/8, 90/8, 140/8, 8, 8
Close Row High – 130/12, 190/12, 12
Good Morning – 95/12, (105/12), 105/12
Glute Ham Raise – 4 x fail
Upper and Lower Abs
Weight 154
Great workout this morning. Felt fairly energized. Didn’t make any substantial gains on anything. Did up the Good Morning a bit. Lat Pulldown felt good. T Bar as well – although it felt heavier than normal. Close Row High – felt great – I like this one. Good Morning was good. Glute Ham also good. Need to use the bar a bit less though.
Got in abs today – had hoped for cardio - but I will just do that tomorrow. Weight is fairly steady at 154. Overall feeling pretty good. Have fairly good definition – still hoping for it in my glutes – but we’ll see if that comes.

Overall feeling good, feeling fairly strong, feeling lean. Veins poppin’ out all over the place on a fairly consistent basis. Getting some cool veins on my abs. I’m not going to be big – but I’ll sure as heck be pretty conditioned. Still think my general shape isn’t as much of a V as I would like – but there isn’t too much more that can come off. A few more lbs – but that is it.

Yoster · The Truth!

mikedeagle wrote:

Yoster wrote:

June 18th - 10 wks out

Think I am on the right track

Weight ysterday was 153 1/2
Waist this morning was 28 15/16

So from 2 wks ago I am down 2.75 lbs and 3/4 of an inch on my waist.

Went running today as well. Felt good - a neighboor said I was getting too skinny. I said I was lean - not skinny. Oh well.

You are right on track - excellent work. You are leaner than last time....go get the smaller trunks - you are lean enough at this point.

Mike / Rick,

Thanks much!! I'm hitting ebay momentarily - HA

Yoster · The Truth!

Day 4 - Shoulder / Bi - 6-22
Side Lateral (Machine) – 65/8, 65/8, (95/8, 8, 8)
High IN DB – 40/10, 40/10, 75/10, 60/10, 60/10
Cable Upright Row – 80/10, 80/10, 120/10, 120/10, (130/10)
In DB Curl – 20/6, 25/6, 40/6, 35/6, 35/6
Cable Curl – 70/10, (130/10, 10, 10)
1 Arm Preacher 30/12, 12
Cardio – 30 minutes
Weight 152 ¼

Very nice workout this morning. Still having issues with my one elbow – but continue try to let it rest. Side Lats – was able to up a bit. High In DB felt pretty good as did Cable Upright Row. In DB Curl felt really good. Cable Curls were strong. Was able to up 10 lbs!! Threw in a 3rd set for the Preacher curls just to hit the arms a bit harder.
Got 30 minutes of elliptical in. Weight has continued to come down – not at 152 ¼ which is pretty much what I competed at last year. Feel fairly energetic (when I get enough sleep). Overall feeling good. Veins are poppin all over the place – cool.

Yoster · The Truth!

Day 1 - Quads / Calf - 6/23
Squat – bar/20, 135/10, 225/8, 275/8, 8, 8, 8
Hack – 90/10, 90/10, 180/10, 10
Sissy – 25/20, 35/20, 45/20, 20
Bar Lunge – 135/12, 12, 12
Donkey 5 x 20
Oblique

Good workout this morning. Nothing too exciting. Energy was a bit low and was feeling a bit “creeky”. But got it all done. No real change in weights this week – which I guess as long as it isn’t going down too much I’m doing ok. Squats felt better as the sets went on. Felt strongest on the last two sets. Hack felt good. Sissy good. Bar lunge was hard – but got it taken care of. I had to use my montra of “WIN IT TODAY – WIN IT HERE” to get through those – does seem to work. Donkey – good.
Overall a good workout. Time to bring it!!! Tomorrow is chest.
Had thought I would come in a few lbs heavier than last year – but I guess not. Think I will actually be coming in a bit lighter – but hopefully more conditioned.

arnold23 · Vertern Member

Having been on an upper/lower 4 day or 3 day full body split since august, I can't comprehend how anyone, myself included, ever got through a day like that. Nice work man!

mikedeagle · Vertern Member

Yoster wrote:

Day 1 - Quads / Calf - 6/23
Squat – bar/20, 135/10, 225/8, 275/8, 8, 8, 8
Hack – 90/10, 90/10, 180/10, 10
Sissy – 25/20, 35/20, 45/20, 20
Bar Lunge – 135/12, 12, 12
Donkey 5 x 20
Oblique

Good workout this morning. Nothing too exciting. Energy was a bit low and was feeling a bit “creeky”. But got it all done. No real change in weights this week – which I guess as long as it isn’t going down too much I’m doing ok. Squats felt better as the sets went on. Felt strongest on the last two sets. Hack felt good. Sissy good. Bar lunge was hard – but got it taken care of. I had to use my montra of “WIN IT TODAY – WIN IT HERE” to get through those – does seem to work. Donkey – good.
Overall a good workout. Time to bring it!!! Tomorrow is chest.
Had thought I would come in a few lbs heavier than last year – but I guess not. Think I will actually be coming in a bit lighter – but hopefully more conditioned.

Great job Dave - keep it up! Do not worry about the weight because you are going to be jacked and more conditioned than last time....I think I am going to lighter myself.

Lori · Vertern Member

Keep bringing it Dave!! Looking forward to seeing the results of all your hard work at the Show!

Yoster · The Truth!

Day 2 - Chest / Tri - 6/24
Slight Incline – 54/8, 55/8, 65/8, 85/8, 8, 8
In DB – 54/10, 45/10, 75/9, 10
Flat Fly (Pec Deck) – 100/12, (175/12, 175/12), 175/12
Uneven Pushups – 2 x fail

Dips – 4 x fail
Rope Press – 140/12, 170/12, 170/12, drop
Lying Bar Ext – 70/12, 12
20 minutes cardio
Weight – 153
Good workout – not fantastic but good. Was feeling a bit weak. Had to move it from early am to about 11am this morning due to some work conflicts – but got it in. Think my meal timing was a bit off and didn’t have enough gas in the tank. Good overall workout though. Eating lunch now – and feel I can eat a whole horse!!!
Slight Incline – good. Last two sets had some partial reps in them. Not intentional to be sure – but happened none the less. In DB good. Dropped one rep in the 3rd set – just didn’t have it. Flat Fly – did peck deck machine – was able to up it and it felt awesome. Great range – great squeeze – concentrated on the pec and not moving the weight. Uneven pushups – got a great pump after they were done. Dips – didn’t get a ton in – but I fought for them and had great range. Arms were big time pumped. Rope Press – great. Threw in a drop set. Lying bar ext nice as well.
Weight is within 1 lb of my contest weight last year and I still have 9 wks to go. Definitely feel that I am harder and leaner than last year – sure as heck better be. Don’t want to come in lighter and in worse condition – that would suck. Think things as a whole are going well. Going to treat myself to beef tonight instead of chicken. Threw in a bit of extra cardio just to make up for it – but think I should be ok. I need a break from chicken. As a whole I have been a bit looser with my diet this time around. Think since I have been prepping for a longer time – it is ok. Not doing anything crazy – but being a bit more accommodating. No beer or alcohol – I could really go for a good cold beer. Two sips would probably put me on my ‘rss though. I am literally a light weight – HA. Keeping other treats to a minimum as well – but trying to be uber careful most of the time so that I can have a treat here and there.

Yoster · The Truth!

Day 3- Back and Ham - 6/25
Lat Pulldown Palm Up – 105/8, 120/8, 135/8, 150/8, 8, 8
T Bar Row – 90/8, 90/8, 140/8, 8, 8
DB Deads – 100/10, 115/10, 125/10, 10
Close Row High – 130/12, 190/12, 12
Good Morning – 95/12, 105/12, 105/12
Glute Ham Raise – 4 x fail
30 minutes cardio 15 cycles HIIT
Weight 152 ½

Good workout this morning. A bit out of it. Got hit by the storm yesterday. Power is out – so limited food options. I just made a whole bunch of meals – hope they don’t spoil. My diet is a bit off as of yesterday and today as I can’t eat what I normally do as it is locked up in the freezer. Actually had a grilled hamburger last night – it was SOOO good. Did extra cardio today. Weight is down a bit so not going crazy. Yesterday was all sorts of hungry. Think the Jacked revs up my appetite.
Good workout this morning. Lat pulldown good. T Bar good as well. Had forgotten to do DB Deads for a few rounds – but did them today and felt great. Close Row high was really good as well. Good mornings – well good. Glute Ham – really concentrated on Hams – felt great. Did some additional cardio this morning as well just to make sure I stay ahead of any diet issues that I may incur today.
OK - so 9 wks out and feeling pretty good. Near my contest weight from last year and feeling confident that I can “do this” must more so this time around. Feel I have made some good gains here and there – always want more – but I feel like I put in a good solid 16 months of work. We will see how the final package comes together. Have been a bit less neurotic this time around – which I think is good. Can’t stop living just because I am doing this. Mom (yea – Mom is still important even at 40) noted that my face was looking really thin. So am certainly losing the weight. Once I start looking like death – I’m almost ready. HA

Azbury · Guru

solid workout bro, can't wait to see the final product as well. you hve worked really hard. awesome reading about other journeys on this forum. inspires all of us to work that much harder!

Yoster · The Truth!

Everyone,

Thanks so much for the support - makes it all worth it. Would have responded earlier - but due to the storm I didn't have connectivity for a day or so. It was like living in the dark ages!!

But thanks - DO REALLY APPRECIATE IT!!

Yoster · The Truth!

Day 4 - Shoulder / Bi - 6-22
Side Lateral (Machine) – 65/8, 65/8, 95/8, 8, 8
High IN DB – 40/10, 40/10, 75/10, 60/10, 60/10
Cable Upright Row – 80/10, 80/10, (130/10, 130/10), 130/10
In DB Curl – 20/6, 25/6, 40/6, 35/6, 35/6
Cable Curl – 70/10, 130/10, 10, 10
1 Arm Preacher 30/12, 12
Cardio – 30 minutes
Weight 151 1/2

Cardio 30 minutes
Good workout – tired as hell. Lost power AGAIN last night – and was up every hour so I wouldn’t oversleep. Well I didn’t – but now I am beat!!
Good workout though – not too significant a move in any weights – but did push em around. Side Lats (machine) really good. High IN DB good. Cable Upright Row – nice. In DB Curl good. Cable Curl nice and 1 Arm Preacher – solid. Got some cardio in today.
Weight is at 151 ½ - so I am now at the same weight that I competed at last year – with 9 wks to go. Feeling lean – just hope I’m not losing too much weight. Still no striations in my glutes – we’ll see. Start my new workout rotation “C” tomorrow.

Yoster · The Truth!

Day 1 – Quads / Calf 6/29 – 8 1/2wks out

Leg Press – 180/10, 270/10, 360/10, 540/10, 10, 10, 10
Squat – 135/8, 225/8, 275/8, 8, 8
Leg Extension – 150/10, 220/10, 220/10
Walking lunge – 135/12, 12, 12
Calf – High reps – 140/30, 160/30, 30, 30, 30

Upper and Lower abs
Weight 152 ¼

Pretty good workout. Energy level was good. Much better than yesterday. Leg Press – felt really good. Know my overall weight on this exercise has gone down a bit – but that is ok. It felt good and maxed out on it. Squat – really good – great range of motion – ‘rss on the floor. Leg extension – good. Seeing some pretty cool striations while doing this one. Walking lunge – kill me – but feel great. Definitely feels like it is working me. Calf – BURNED. Oh my gosh burned like heck – grow baby grow.

Got abs in as well.
Tomorrow is chest.

Yoster · The Truth!

Chest / Tri - 6/30 - Routine "C" - 8 1/2 wks
Flat DB Press – 45/8, 45/8, 90/8, 85/8, 8, 8
Slight In DB – 45/10, 45/10, 70/10, 10
Flat Bar – 135, 10, 155/10, 10
In Fly – 50/12, 40/12
Close Press – 95/10, 05/10, 115/10, 115/8-2, Drop
Rev Pressdown – 40/12, 50/12, 12, 12
1 Arm Rope press – 50/12, 40/12

Cardio 30 minutes
Weight 151 ½
GREAT workout this morning. Felt pretty strong. I think at my lower weight the Jack3d really takes effect. I just hope it doesn’t get my appetite going – so far it doesn’t seem to. Overall just a solid workout – Flat DB Press – good – 85’s at the top – so fairly happy about that. Slight In Good – max at 70’s. Flat Bar – good – only maxed at 155 – and that was a bit of a struggle. Wish it was higher – but the fact that I maxed out is always a good sign – I think. In Fly – good. Close Press – solid. 115 really taxed me. Rev Pressdown – good. The 50 aggravated my right arm a bit so need to be careful. 1 Arm Rope felt good – a bit odd – have never done this exercise. I think I like it. Was pretty happy with the workout – it was fun – I was “beating” these two bigger guys (friends of mine) in the DB Press. They are definitely bigger than me and certainly in good shape – but was using higher weights. Just a nice little mental boost – they’re always bustin my chops and telling me I am trying to hang onto my youth – which I guess I am. HA.

Got my cardio in as well.

Haven’t really reworked my diet based on the new macros – just mentally have them in there for the errant “snack” or extra little bite here and there. Does make a bit of a difference though. If nothing else – I’m not as neurotic. Yeah Joe – I know it is hard to believe – but I am a bit neurotic.
I have been concerned a bit – not too much that my weights have been dropping a bit. Have kept strength fairly well – but it is most certainly curtailing a bit as I lose body weight. Is it anything to be concerned about – or is it all just part of the deal in contest prep?
‘Rss and quads are a bit sore from yesterday – love that!!

mikedeagle · Vertern Member

Yoster wrote:

Chest / Tri - 6/30 - Routine "C" - 8 1/2 wks
Flat DB Press – 45/8, 45/8, 90/8, 85/8, 8, 8
Slight In DB – 45/10, 45/10, 70/10, 10
Flat Bar – 135, 10, 155/10, 10
In Fly – 50/12, 40/12
Close Press – 95/10, 05/10, 115/10, 115/8-2, Drop
Rev Pressdown – 40/12, 50/12, 12, 12
1 Arm Rope press – 50/12, 40/12

Cardio 30 minutes
Weight 151 ½
GREAT workout this morning. Felt pretty strong. I think at my lower weight the Jack3d really takes effect. I just hope it doesn’t get my appetite going – so far it doesn’t seem to. Overall just a solid workout – Flat DB Press – good – 85’s at the top – so fairly happy about that. Slight In Good – max at 70’s. Flat Bar – good – only maxed at 155 – and that was a bit of a struggle. Wish it was higher – but the fact that I maxed out is always a good sign – I think. In Fly – good. Close Press – solid. 115 really taxed me. Rev Pressdown – good. The 50 aggravated my right arm a bit so need to be careful. 1 Arm Rope felt good – a bit odd – have never done this exercise. I think I like it. Was pretty happy with the workout – it was fun – I was “beating” these two bigger guys (friends of mine) in the DB Press. They are definitely bigger than me and certainly in good shape – but was using higher weights. Just a nice little mental boost – they’re always bustin my chops and telling me I am trying to hang onto my youth – which I guess I am. HA.

Got my cardio in as well.

Haven’t really reworked my diet based on the new macros – just mentally have them in there for the errant “snack” or extra little bite here and there. Does make a bit of a difference though. If nothing else – I’m not as neurotic. Yeah Joe – I know it is hard to believe – but I am a bit neurotic.
I have been concerned a bit – not too much that my weights have been dropping a bit. Have kept strength fairly well – but it is most certainly curtailing a bit as I lose body weight. Is it anything to be concerned about – or is it all just part of the deal in contest prep?
‘Rss and quads are a bit sore from yesterday – love that!!

As long as you ar continuing to lose bodyfat, then losing weight is great, but once you start losing muscle, then some dietary adjustments need to be done. HOWEVER, I do not think that is the case for you...I just think that you are going to be RIPPED for the show that is all - you will bring a higher quality physique to the stage for sure this time...great work and keep it up - you are getting into the home stretch now...

Yoster · The Truth!

Back and Ham – 7/1 – 8 wks out

Pullups – 4 x fail
Bent over Row – 65/8, 85/8, 115/8, 135/8, 8
Rope Pulldown – 100/12, 135/12, 12, 12
St Arm Pulldown – 140/12, 145/12, 12
Stiff Leg Deads – 135/12, 225/12, 275/12, 275/7 – 5
DB Leg Curl – 50/10, 50/10, 75/10, 10, 10
Obliques
Weight 152 ¼

Overall a pretty good workout. Have updated my diet to include MORE macros – thank you very much.
Pullups – felt great – love em. Bent Over Row – did lower the weight from last time – just didn’t have the strength for 155 to do properly. Form over weight!! Rope Pulldown – good. St Arm Pulldown – nice – really feel them in the lats. Stiff Leg Deads – heavy – but good. Threw in an extra set. DB Leg Curl. Not my favorite exercise – but if it works – hey I’m a fan.
Weight is up just a bit – regular ebb and flow – but still good. Feeling pretty solid. Last night looked pretty cut – not huge – but definitely cut. Calves are KILLING me from the other day - COOL

Yoster · The Truth!

THANK MIKE!!! Eight more wks. Eight more wks and 1 day = WAFFLES!!!

BRICKHOUSE · The Truth!

Workouts are looking good Dave. I think I might look into getting Jackd myself. Joe just increased my mircos and changed up my cardio since I have been tired and low on energy for weeks. What a difference in how it makes you feel. Keep up the good work, can't wait to see you all compete.

Yoster · The Truth!

Shoulder & Bi 7/2
DB Press – 40/8, 40/8, 50/8, 70/8, 8, 8
Machine Side – 56/10, 65/10, 95/10, 10, 10
Seated Rear Delt – 15/12, 20/12, 25/12
SS Upright Row – 70/12, 80/12, 12
Hammer – 20/6, 25/6, 35/6, 6, 6
Close curl 65/10, 85/10, 10/10
1 arm cable curl – 20/12, 30/12
Cardio – 30 minutes 15 HIIT

Weight 152 ¼

Good workout. My right elbow was feeling ok – but once I put weight on it – WOAH. So I subbed out cable raises for the Machine raise. Also lowered the weight on Hammer and close curl as it just was aggravating the heck out of it. But actually as a whole – think it was a pretty good workout – oddly enough. Nothing too exciting but a good solid effort. Got in my cardio as well. Did a bit of HIIT today

Back is sore a bit from yesterday – that good solid “sore” – calfs are still sore as well – HA Love when they get worked!!. Funny I have all sorts of veins in my left calf – not so much in the right. Guess I’ll present my left calf.
Took and posted progress pics yesterday – I don’t know if I don’t photo well or what – but not completely happy with what I see in the pics as compared to the mirror – but they say the camera doesn’t lie. We’ll see what happens and will just keep plugging away as best we can!!

Yoster · The Truth!

Day 1 – Quads / Calf 7/5 - 7 1/2wks out

Leg Press – 180/10, 270/10, 360/10, 540/10, 10, 10, 10
Squat – 135/8, 225/8, 275/8, 8, 8
Leg Extension – 150/10, 220/10, 220/10
Walking lunge – 135/12, 12, 12
Calf – High reps – 140/30, 160/30, 30, 30, 30
Upper Abs

Great workout this morning. Went to OBX Sports Club - really nice - well worth the
"little" commute to it - only about 15 minutes away - but nice.

Overall a very good workout. Press felt nice. Squat good - very challenging this morning - lots of internal monolog for motovation - HA. But got it done. It was hard - no mirror where the squat rack was - so always new a mirror helped - but it REALLY helps. Didn't dig he Leg extension machine. Subbed in just lunges for walking - as there wasn't the space. Calf felt really good.

Have been pretty strict with the diet - which is hard with all the goodies that are around. Also additional activity is helping I am sure.

Right elbow is still hurting like sh*t. Will have to see someone for it most certainly - but now - for better or worse - just trying to limit its use and battling through it.

Yoster · The Truth!

Chest / Tri - 7/6 - Routine "C" - 7 1/2 wks
Flat DB Press – 45/8, 45/8, 90/8, [75/8, 8, 8]
Slight In DB – 45/10, 45/10, 70/10, 10
Flat Bar – 135, 10, 155/10, 8-2
In Fly – 50/12, (50/12)
Close Press – 95/10, 05/10, 115/10, 115/8-2, Drop
Rev Pressdown – 40/12, 50/12, 12, 12
1 Arm Rope press – 50/12, (50/12)
Lower Abs

Overall a pretty good workout. A bit disappointed in Flat DB - had to lower - just couldn't to the 85s. Slight incline was good. Incline Flys were good as well. Close Press nice - good and strong. Rev Pressdown - good. 1 Arm Rope Press nice as well. Good workout. Didn't take my Jacked - think that actually really does work.

Have stuck to my diet pretty well.

mikedeagle · Vertern Member

Doing great Dave, even on vacation it seems....are you on vacation? Anyway, keep up the great work!

Yoster · The Truth!

Back / Ham
Pullups – 4 x fail
Bent over Row – 65/8, 85/8, 135/8, 8, 8
Rope Pulldown – 100/12, 135/12, (140/12, 12)
St Arm Pulldown – 140/12, (150/12, 12)
Stiff Leg Deads – 135/12, 225/12, 275/12, 275/7 – 5
DB Leg Curl – 50/10, 50/10, 75/10, 10, 10
15 cycles HIIT
Good workout. Had to get up extra early (4:45) so I could get it all in before we went out for the day's activities. I think I am going to crash now.
Good overall. Pullups - great. Rope Pulldown - really good - was able to up a bit. Stiff Leg Deads - ok - think I may need to lower the weight as my form is going to hell on them and don't want to hurt myself. Subed in Lying Leg Curl for DB
Sticking to my diet as best I can. Getting hard.
7 more wks - WANT THE WIN!!

Joe · Beyond Nutrition - Co Owner

You crazy bastard! wink