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

Yoster · The Truth!

RE: Dave's Training for 2010 show

Lori · Vertern Member

Awesome Job Dave!!! Way to stick with it!!

Yoster · The Truth!

Shoulder & Bi 7/8
DB Press – 40/8, 40/8, 50/8, [65/8, 8, 8]
Machine Side – 56/10, 65/10, 95/10, 10, 10
Seated Rear Delt – (20/12, 25/12), 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 – (30/12), 30/12

Good workout. Did lower the DB Press a bit. Good though. Subed in Machine Side Raise. Seated Rear Dealt and Upright row were good. Elbow really killing me. Hammer - KILLED. Elbow freakin' killing. So just lowered the weight a bit and worked through it. Close curl and 1 arm cable were good. Did ice Elbow / Forearm. Will need to take a bit of time off after the competition to rest the elbow. Taking a bunch of advil and Omegas and trying to rest it as much as possible - but it just need a full rest I think.

Will get a run in later in the day.

Yoster · The Truth!

Quads / Calf 7/9
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

Good workout this morning. Didn't up the weight any from last time - but still a good workout. Tried to work on range a bit - to ensure full engagement. Also did the Leg press feet close together to work on outer sweep a bit.

OK - so I guess the first step in recovery is admittance - "
HI - my name is Dave - and yes I had a donut this morning. I didn't mean to but it just happened - its been 20 wks since my last donut - but I waited 20 minutes for them for my family and was starving"

OK - so I feel better now. Have stayed on the course otherwise - but feel off the wagon just a bit.

Think I can make it up

arnold23 · Vertern Member

Couldn't fit the donut into your macros?
Nice work on the squats!

Yoster · The Truth!

arnold23 wrote:

Couldn't fit the donut into your macros?
Nice work on the squats!

No - but I could fit it into my big pie hole. It was just Cinamon sugar (still hot as they are freshly made)
Sometime you just shouldn't count macros!! I would almost be afraid to. HA

Thanks - I actually LOVE / HATE quad day. I love it after squats - dig the feeling you get after done the squats - big sense of accomplishment!!

BRICKHOUSE · The Truth!

Doesn't this just make your mouth water....

Yoster · The Truth!

Chest / Tri – 7/12
Flat DB – 45/8, 55/8, 60/8, 75/8, 8, 8
Slight In DB – 45/10, 45/10, 70/10, 10
Flat Bar – 135/10, 155/10, 155/8, Drop
In Fly - 40/12, 12
Close Press = 95/10, 95/10, 115/10, 115/7, Drop
Rev Pressodwn – 40/12, 50/12, 40/12, 12 – NO REST
1 Arm Rope Press – 40/12, 12
Cardio – 30 Minutes
Weight 152
OK – not exactly sure how to categorize this workout. It was good – but I wasn’t strong – yet I really maxed out on things. I also took today to re-evaluate and reset things. I did purposefully lower the weight on a few things – but re-emphasized, form and range of motion. I do certainly feel a bit weaker – that’s ok – giving it what I have.

Flat DB – good. Excellent range of motion – slowed it down – really stretched. Slight In DB – same. Really stretched it and concentrated on the squeeze as compared to the lifting. Flat Bar. Good. Needed a spot – lost it on the 3rd set at rep 8. Well – I am benching over my bodyweight so I guess that is good – HA.
In Fly – nice and slow – controlled – really good.

Close Press. Ate the Barbell on the 4th set – just lost all strength and couldn’t move it – threw in a drop set at the end.
Rev Pressdown – lowered the weight on the last two sets – however basically went back and forth between arms with no rest. Got a pretty good pump and certainly upped the intensity. Did the same thing on the 1 Arm Rope Press.
So not my strongest workout – however feel I am not starting to get comfortable in modifications to my workout to try to change it so that it still works and is affective.
Happy with my weight – was pretty strict – but did have a treat here and there – however activity was also a lot higher – so guess it burned off. At a solid 152 – however – waiting to see your judgment on Wednesday.

Yoster · The Truth!

Back / Ham - 7/13 - 6 1/2 wks out
Pullups 4 x fail
Bent Over Row – 65/8, 85/8, 135/8, 8, 8
Rope Pulldown – 100/8, 135/8, (150/8, 8)
St Arm Pulldown – 100/12, 150/12, 12
Stiff Leg Dead – 135/12, 225/12, 275/12, 12
DB Leg Curl – 50/12, 50/12, 75/12, 60/12, 12
Upper and Lower abs

Weight - ?? Someone stole the scale!!!

Good workout this morning. I tried to reset myself. Things have been feeling heavy a bit – so I think I am FINALLY starting to listen to my body and adjust as necessary – maybe not – but we’re trying. I tried to refocus on form and range of motion. Squeezing instead of lifting. Full range, pauses, slow motion. I know I know – that is what I should always be doing – but I am getting better.
Pullups – did fewer – but they were full range with a bit of a hang at the bottom. Bent Over Row – good weight – slow and squeezed at the top. Rope Pull – was actually able to up – but did concentrate on the squeeze. St Arm Pulldown – should have lowered just a bit – but overall good. Stiff Leg Dead. Good – think I probably should lower to get a better range of motion. DB Leg – good. Ended up lowering as I didn’t have someone to help me set it up. But it did allow for a better range.
So continuing to “battle” between weight and range of motion – starting to lean again towards range of motion and form. I know this is a simple concept that form triumphs over weight – but it is sometimes hard to keep that in focus as you always want to up the weight and max out. |

Did a GIANT set for upper and lower abs today to increase the intensity – seemed to work – felt taxed. Did two upper then two lower – then a bit of rest – three times through.

Chest is actually hurting from yesterday – awesome!!

Rick · Guru

BRICKHOUSE wrote:

Doesn't this just make your mouth water....

Now THAT's a carb! Wowowow! And I don't even like donuts.

Yoster · The Truth!

Rick wrote:

BRICKHOUSE wrote:

Doesn't this just make your mouth water....

Now THAT's a carb! Wowowow! And I don't even like donuts.

I'm sorry - but if you are going to talk like that Rick - you just can't post on my board anymore. Not liking donuts - I've never heard such a thing!!! HA

Rick · Guru

I think it has something to do with "the worst job in my life" working at a bakery making thousands of donuts--deep frying, glacing, and jelly stuffing--ugh. OMG I couldn't even look at a donut for a few years afterwards . . . . Hahahaha. Maybe I should work in a peanut factory for a while. . . R.

Yoster · The Truth!

Shoulder / Bi - 7/14
DB Press – 40/8, 40/8, 50/8, 60/8, 8, 8
Side Lat Machine – 65/10, 65/10, 85/10, 10
Rear Delt – 20/12, 25/12, 12
SS Upright Row – 70/12, 80/12, 12
Curl 20/6, 25/6, 35/6, 6, 6
Close Curl – 65/10, 85/10, 10
1 Arm Cable – 30/10, 40/10
Cardio – 30 minutes
Weight 152

Good overall workout. They are changing the machines out – so that is kind of exciting – but need to re-adjust to the new weights. Elbow – what can I tell you – still hurts – oh well.
OK – well continue to work on form / range at the “sacrifice” of weight. DB Press – really good – lowered to 60 (65’s were missing) but think it was good as I really got in good range. Side lat good – needed to re-adjust as it was a new machine and the weights were “off”. Rear Delt and Upright Row was really nice combination.
Curl – weight is lower than I would like – however elbow / forearm just not allowing me to up the weight. Close Curl – good. 1 Arm Cable good. Didn’t rest between sets to up the intensity.

Got in 30 minutes cardio as well.

Weight is still at 152

Joe · Beyond Nutrition - Co Owner

Dave is a shredded man. Great work today.

mikedeagle · Vertern Member

Joe wrote:

Dave is a shredded man. Great work today.

I am trying to get shredded like Dave - not sure it is going to happen...he is doing awesome and it is great to be a part of his passion for the sport...has actually helped me gain some more passion for the sport along the way that I was lacking...

Yoster · The Truth!

Day 1 – Quads / Calf - 7/15

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, 225/10, 225/10
Walking lunge – 135/12, 12, 12
Calf – High reps – 140/30, 160/30, (170/30, 30, 30)

Oblique
Weight 152
Good workout. Leg Press was good. Squat good – feeling heavy but good. Think I did a little strain to my back – nothing major at all – just a little tweak that should go away fairly quickly. Leg Extensions nice – new machine and much more comfortable to do. Got some cool striations doing this. Walking lunge was good and solid. Nice and slow. Calf raises – was actually able to up it a bit. Really burned – love it!
Weight is hovering at 152 so not going down any more for about 2 wks.

Yoster · The Truth!

mikedeagle wrote:

Joe wrote:

Dave is a shredded man. Great work today.

I am trying to get shredded like Dave - not sure it is going to happen...he is doing awesome and it is great to be a part of his passion for the sport...has actually helped me gain some more passion for the sport along the way that I was lacking...

Gents

Thanks very much!! I really do appreciate it. Mike - I keep telling myself "come on do it - your going to be competing against a PRO!!" so I'm glad that I am helping you - you are most certainly helping me!

Yoster · The Truth!

Chest / Tri – 7/16 - Routine "C"
Flat DB Press – 45/8, 45/8, 75/8, 8, 8
Slight In DB – 45/10, 45/10, 70/10, 10
Flat Bar – 135, 10, 155/8-1-1, 155/9-1
In Fly – 40/12, 40/12
Close Press – 95/10, 95/10, 115/10, 10, 10
Rev Pressdown – 40/12, 50/12, 12, 12
1 Arm Rope press – 40/12, 50/12

Cardio 30 minutes – 15 cycles HIIT
Weight – didn’t weight today as I went after lunch.

BOO YAAA. Awesome workout this afternoon. I think my strongest time is after an early lunch – makes sense. However just ripped through it – felt good and strong – weights were taxing – but felt GREAT!!! Flat DB – full solid range – nice and slow. Slight IN DB – same. Flat Bar – Great. I did do a bit of rest – pause – but still very happy. In Fly – uber strong. Close Press – popped in a 3rd working set no problem. Rev pressdown – was able to up the weight a bit – no problem and also did this as a non-resting set. So went back and forth between arms with no additional rest between the sets. Same with the 1 Arm Rope Press – which I like very much.
Got a GREAT pump throughout today. Don’t know if it was because I had a bit more food (aka carbs) in me or if it was because of a better / fuller range – but it was a great workout. Got in my HIIT for the week – felt awesome. Just a great workout.

Question – I’m on workout “C” – do I just go back and start rotation through A again?

Rick · Guru

Awesome report bro. You must be so pleased with your achievements here. Seems like this is going to be your year to excel. You've certainly paid your dues. All the best buddy. Bring it!

BRICKHOUSE · The Truth!

Yoster wrote:

Chest / Tri – 7/16 - Routine "C"
Flat DB Press – 45/8, 45/8, 75/8, 8, 8
Slight In DB – 45/10, 45/10, 70/10, 10
Flat Bar – 135, 10, 155/8-1-1, 155/9-1
In Fly – 40/12, 40/12
Close Press – 95/10, 95/10, 115/10, 10, 10
Rev Pressdown – 40/12, 50/12, 12, 12
1 Arm Rope press – 40/12, 50/12

Cardio 30 minutes – 15 cycles HIIT
Weight – didn’t weight today as I went after lunch.

BOO YAAA. Awesome workout this afternoon. I think my strongest time is after an early lunch – makes sense. However just ripped through it – felt good and strong – weights were taxing – but felt GREAT!!! Flat DB – full solid range – nice and slow. Slight IN DB – same. Flat Bar – Great. I did do a bit of rest – pause – but still very happy. In Fly – uber strong. Close Press – popped in a 3rd working set no problem. Rev pressdown – was able to up the weight a bit – no problem and also did this as a non-resting set. So went back and forth between arms with no additional rest between the sets. Same with the 1 Arm Rope Press – which I like very much.
Got a GREAT pump throughout today. Don’t know if it was because I had a bit more food (aka carbs) in me or if it was because of a better / fuller range – but it was a great workout. Got in my HIIT for the week – felt awesome. Just a great workout.

Question – I’m on workout “C” – do I just go back and start rotation through A again?

Yes, you go through the workouts twice. Doing a great job Dave, keep it up.

Yoster · The Truth!

Back / Ham - 7/19
Pullups 4 x fail
Bent Over Row – 65/8, 85/8, 135/8, 8, 8
Rope Pulldown – 100/8, 135/8, 150/8, 8
St Arm Pulldown – 100/12, 150/12, 12
Stiff Leg Dead – 135/12, 225/12, 275/12, 12
DB Leg Curl – 50/12, 50/12, 60/12, 12, 12
30 Minutes Steady State
Weight 152 ¾ - what the F?
OK so good workout overall. Felt fairly energized. Weights were a bit heavy though – but still good. Pullups felt great. Really pounded them out – great range and tempo. Bent over row – good as well. Rope and Straight Arm good – although a bit heavy. Stiff leg Dead good. I do think I need to lower the weight on this – my form sucks (or so I think) Don’t think I am getting the range I should. DB Leg Curl nice range. Got in 30 minutes cardio -300+ calories (or so the machine says – who really knows).
Was a bit disappointed in my weight – I don’t honestly remember going crazy or anything over the past few days – so not exactly sure why there is a weight gain. However here it is so – I just need to deal with it and get it back down. Time to really clamp down on it!! Now is not the time to mess this up!!

Yoster · The Truth!

Shoulder / Bi - 7/20
DB Press – 40/8, 40/8, 50/8, 60/8, 8, 8
Side Lat Machine – 65/10, 65/10, 85/10, 10
Rear Delt – 20/12, 25/12, 12
SS Upright Row – 70/12, 80/12, 12
Curl 20/6, 25/6, 35/6, 6, 6
Close Curl – 65/10, 85/10, 10
1 Arm Cable – 30/10, 40/10
Cardio – 30 minutes
Weight 152
Got up at the crack of 4 am to get to the gym this morning. Good workout. No real change in weights from last time. Good overall workout. Weight is actually back down to 152 - so happy about that.

Yoster · The Truth!

Leg Ext - 120/10, 140/10, 220/10, 10
Front Squat – bar/8, 135/8, 185/8, 225/8, 7, 4, 205/8
Sumo – 135/10, 265/10, 285/10, 10
Split Squat – 135/12, 12, 12
Calf Single – 90/20, 140/20, 20, 20, 20
Upper Abs
Overall a good workout. A bit tired today – mostly from lack of sleep. Leg Ext good. Strong. Front Squat – love these – but were not fantastic today. Started off at weight from last time and just didn’t have it in me. Bar rolled a bit on the second set and then just didn’t have it for the third. Reset to 205 and cranked it out. Sumo – good – actually think I can up next time. Split Squat nice and strong good range of motion. Calf Singles nice as well. Overall feeling pretty good. Got the “skinny” comment again today – really pisses me off. Know it shouldn’t, know I’m not a big guy – but really starting to piss me off.
Tomorrow is chest – looking forward to it (getting up at 4am again though – yikes). They have a new Hammer machine that I want to try out – everyone else really enjoys it so will give it a shot.

Yoster · The Truth!

Chest and Tri 7/22
In DB Press - 35/8, 45/8, 55/8, 75/8, 8, 8
Precore Flat Bench - 90/10, 110/10, 110/10, 90/10
Chest Dips 4 x fail
Rack Push Ups 2 x fail
Tri Press - 130/10, 190/10, 10, 10
DB Ext - 45/12, 85/12, 12
1 Arm Under - 40/12, 45/12
Cardio - 20 cycles HIIT
Weight - not going to say

Up at the crack of 4am again this morning to get to the gym. Great workout though - really ripped through it. IN DB felt awesome. Did the Precore machine for Flat Bench - holy crums - everyone had noted it is "heavier" and from my numbers - that certainly is true. But a great machine - really forces a wide stretch - love it!! Chest Dips - got a great pump. Rack Push Ups - fantastic - really forced out the last reps. Tri Pree - good - strong. DB Ext - same. 1 Arm under - did with no rest back and forth to increase the intensity. Nice.
Weight - up again 2 lbs so I think something is off - so we will see what I come in at tomorrow. Yes - last night I went out to eat - but certainly not 2 additional lbs of food. I was actually very good. Did have a bit of sushi - but had "saved" my carbs from a few days to do so and didn't go nuts at all. Had terriaki chicken with dry steamed veggies - so not sure what happened. Not freaking or anything. I do think the change up did my soul and actually my body good. I think it needed the slight change.

Rick · Guru

Hey bro--you've got 5 weeks to drop the 2 lbs. Don't sweat it! Maybe you're gaining some muscle?!

Yoster · The Truth!

Rick wrote:

Hey bro--you've got 5 weeks to drop the 2 lbs. Don't sweat it! Maybe you're gaining some muscle?!

Yeah - not sure if it is muscle. It will all work itself out - not freaking or anything. I am going to cut back my carbs for tomorrow though - normally I load up a bit - but will just cut them back

mikedeagle · Vertern Member

DO NOT WORRY ABOUT YOUR WEIGHT DAVE - YOU ARE DOING AWESOME - probably just a bit of water if anything - in your pics, you look dry and sliced and that is what counts...stay positive and do not worry about the scale!!!

Yoster · The Truth!

Back / Ham 7/23
Lat Pulldown – 105/8, 120/8, 135/8, 150/8, 8, 8
T Bar Row – 90/8, 90/8, 140/8, 8
DB Deads – 100/10, 110/10, 10, 10
Close Row H – 130/12, 12, 12
Good Morning – 95/12, (115/12, 12)
Glute Ham Raise – 4 x fail
Lower and Obliques

Weight 150 ¾
Good workout – not great but good. Lat Pulldown nice. T Bar – did side by side with the beast and put him in his place – HA. DB Deads – good. New weight set at the gym and maxed out on the 110s. Did the Close Row as a single. Good Mornings – nice – was able to up so that is cool. Glute Ham – nice as well. Actually ended up doing the wrong rotation – but hey – back is back so no harm no foul.
Weight – ok – well weight seems to (as far as the scale is concerned) have come down to 150 ¾.
As a whole – feeling tight. There are certainly times in the day where I feel / look VERY lean and vascular and others where I am looking flat. Still trying to figure out the trigger and timing. Being cognizant of the food / vein interaction – haven’t gotten it set yet though. Looking a bit lacking in my chest on anything with my arms up – seeing a bit of the underlying bone structure – so not thrilled with that. Think I have about another pound or two (maybe) to lose to just be rock solid – want to bring out my leg leanness a bit more. It was certainly lacking last year.

I have (as you hopefully can see) attached progress pics as well.

Yoster · The Truth!

Shoulders / Bi - 7/26

Seated Bar Press – bar/12, 65/8, 85/8, 115/8, 8, 8
Side Lat Machine – 65/10, 65/10, 85/10, 85/10
Front Raise – 15/12, 25/12, 12
ss Rear – 15/12, 25/12, 12
Bar Curl – bar/6, 65/6, 95/6, 6, 6
Rope Curl – 80/10, 110/10, 120/10, (150/10)
Concentration Curl – 25/10, 30/10
Weight – 150 ¾
Cardio – 30 minutes

Really good workout this morning. Seated Bar press felt good – challenging – but solid. Side Lat – did on machine to help out right elbow. Front Raise – hurt like a b’iach. So changed my grip just slighly and that helped out a lot. Really need to get my elbow / forearm taken care of. Wasn’t paying full attention and did bent over instead or Rear Bench – don’t think it is that big a deal though – HA. Bar Curl – nice. Solid. Rope curl was good as well. Misread the numbers (I need to to have more coffee in the morning I guess) for Rope Curl and did 150 instead of 130. I wondered why I would make such a jump and 150 seemed a bit heavy. But I got it done – and I will actually be upping the weight going forward – HA. Concentration curl – very nice. Did it full through though – no break between sets. Good pump!!
Was good over the weekend – luckily our hosts are on P90X program so are on board with a stricter diet. So it made things easier. Did keep my weight at 150 ¾. Said I wouldn’t freak about that – but do still monitor it.

33 more days – bring it!!

Yoster · The Truth!

Quads / Calf - 7/27/2010
Leg Ext - 120/10, 140/10, 220/10, (235/10)
Front Squat – bar/8, 135/8, 185/8, [215/8, 8, 8, 8]
Sumo – 135/10, 265/10, (295/10, 10)
Split Squat – 135/12, 12, 12
Calf Single – 90/20, 140/20, (160/20, 20, 20)
Upper Abs
Good workout today. Feeling a bit stronger today than yesterday (good thing!!) Was able to up Leg Ext just a bit - good form though. Front Squat - nice. I had lowered it a bit from last time as a whole from 225 to 215. Nice and solid though today. Good form - challenging - but really good. Sumo - was able to up 10 lbs on the last two ses. Split Squat - wasn't paying attention and did lunges instead - oh well. Calf Single - Was able to up that a bit as well - so overall a pretty good workout.