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

Yoster · The Truth!

RE: Battle for the Belt 2012 - Size!!

Yoster · The Truth!

Chest/Tri
Bench – 140/5, 150/5, 160/5
Smith In Bench – bar/8, 110/8, 160/8, 8, 8, 8
In DB – 45/10, 55/10, 80/10, 10
Pec Dec – 100.12, 135/12, 150/12, 12
Uneven Pushup - 2 x fail
Tri Dips – 4 x fail
Rope Pushdown – 140/12, (180/12), 12
Weight 178
Good workout – not great but good. Had hoped that my first workout of 2011 was a bit more interesting – but at least it gives me an opportunity to improve – HA. But a good overall workout as a whole. Bench was a breeze but it is a deload week. Nothing too exciting today.

Yoster · The Truth!

Deads – 2 warm, 205/5, 225/5, 245/5
Palm Up Lats – 105/8, 120/8, 140/8, 170/8, (175/8, 8)
T Bar – 90/8, 90/8, (160/8), 160/8, 8
DB Deads – 100/10, 100/10, 110/10, 10, 10
Single Arm Row – High – 100/12, 110/12, 120/12
Good Morning – 95/12, 105/12, 12
Glute Ham – 3 x fail

Weight 179
Good overall workout – once again on the deload week – but did make some gains here and there. Lat Pulldowns felt really good as did the T Bar. Other than that – nothing too exciting. Looking forward to my new round on Friday. Taking tomorrow off due to work / kids schedule – kind of stinks – but not freaking about it – sometimes other things need to come first and this is one of them.

Yoster · The Truth!

Shoulder / Bi
Military – 95/5, 105/5, 110/5
Side – 15/10, 15/10, 30/10, 10
Floor Raise – 10/10, 25/10, 30/10
Cable Upright – 110/12, (130/12, 150/12)
Shrugs
In DB – 20/6, 20/6, (35/6, 40/6, 45/6)
Single Cable Curl – 50/10, 60/10, 65/9
Last of my deload week – good overall workout. Fighting a cold – hope it gets better soon. But I actually got some strength as the workout progressed. Nothing too exciting today though

So tomorrow I start a new routine and start a new growth stage.

winflex · Beyond Nutrition Sponsored Athlete

4 grams of Vit C per day spread out over your meals. Cold will be destroyed.

Next time you feel a cold coming along, just take 2-4 grams of Vit C with a meal and it will not come.

Yoster · The Truth!

Dwayne - THANKS feeling much better

Quads
Squat – 225/5, 260/6, 295/5, 5
Leg Press – 270/10, 10, 360/10, 450/10, 540/10 (565/10, 10)
Leg Ext – 240/10, 245/10, 250/10
Walking Lunge – (145/12) 145/12, 12
Calf Raise 90/30, 140/30, 30, 30, 30
Weight 176
Good workout today – felt good and strong. Squats – good – nice and deep. Leg Press also good – think I need to slow down just a bit but good. Did up (only 5 lbs) from prior at the end Leg Ext – good. Can certainly up next time. Walking Lunge – good – upped a bit felt good – but getting to be a pain to do – no good place to actually walk for a few steps – so ended up looking like a bit of a tool walking in an area nowhere near the weights. Good overall workout though.

Digging the 5/3/1 – only concern is ensuring that I am getting sufficient volume on the core exercises. Do throw in an extra set at the end usually – but still it is down from 3 sets of 8.

Yoster · The Truth!

Chest / Tri

Bench – 3 warm, 155/5, 180/5, 205/5, 5
Slight In DB – 45/10, 10, 75/10, (80/10, 10)
Flat DB Bench – 45/15, 65/12, (70/11, drop)
IN Fly – 45/12, 12, 12
Incline Bench – 135/8, 135/8
Close Press – 95/10, (105/10, 115/10, 10)
Rev Press – 40/10, 50/10, 50/10, (60/10)
Weight 178
Good workout this morning. Bench was good and solid – 205 felt great. Challenging but great. I really do think I am much stronger in the afternoon though – however – once again – really can’t do too much about that – just glad that I am able to work out. Slight In DB good – made some improvement from last time, Flat DB Bench good as well – once again a bit of a gain. In Fly really good. Threw in some Incline Bench just for the fun of it.
Close Press and Rev Press – MUCH better from the last time I did these. My elbow / shoulder is feeling much better and as a result – these two exercises specifically feel much much better and can up the weight on both of them as well – so that is a good thing. Took my ALL OUT – think it helped.

Yoster · The Truth!

Back / Ham,

Deads – 3 warm – 225/5, 265/5, 305/5
Pull Ups 4 x fail
Bent Over DB Row – 40/8, 45/8, 65/8, 70/8, 75/8
Rope Pulldown – 100/8, (130/8, 140/,8, 140/8)
St Arm Pulldown – 110/12, (140/12, 150/12)
St Leg Dead – 135/12, 12, 12
Leg Curls – 60/10, 80/10, (110/10, 10, 10)
Weight 178
Good workout. Shoulder and Chest a bit sore from yesterday – but good. Deads – good – moved weight a bit just to make it easier to load. Pull Ups – love pull-ups. Bent over DB Row – good – no real change from last time – but will up for next time. Rope Pulldown – good. St Leg Dead – good but I still really have a hard time feeling it in my hamstrings. I did put my toes on a plate to further stretch the muscle. Leg Curls – good – upped the weight a bit.

Yoster · The Truth!

Shoulder / Bi
Military Press – 2 warm, 110/5, 125/5, 140/5, 5
(High) In DB Press – 40/8, 40/8, 50/8, 70/8, 70/8 (75/8)
1 Arm Cable Raise – 15/10, 20/10, 30/10, (35/7)
Seated R Delt – 20/12, 30/12, (40/12)
ss Upright Row – 70/12, 80/12, 90/12
Hammer – 20/10, 20/10, 40/6, 45/6, 50/6
Close Curl – 65/10, 85/10, (95/10, 10)
Great workout this afternoon. Military press felt just awesome. 140 baby! In DB press was great – excellent ROM. 1 Arm Cable – great pump. Really worked for the last set – awesome! Seated R Delt great. Upright rows really solid will up both next time. Hammer felt really strong along with Close Curl. My right elbow which had been causing me issues several weeks ago seems to be much much better so both of these exercises are much easier to do!

Yoster · The Truth!

Chest / Tri

Bench – 3 warm, 170/3, 190/3, 215/3, 3
Slight In DB – 45/10, 10, 75/10, 80/10, 10
Flat DB Bench – 45/15, 65/12, 70/14, 14
IN Fly – (50/12, 12, 12)
Close Press – 95/10, 105/10, 115/10, 10
Rev Press – 40/10, 50/10, 50/10, 60/10
Good workout this morning – nothing crazy but good. Bench felt good – difficult – but good. Slight IN DB – definitely felt an increase in strength it in and the flat bench from last time. IN Fly felt good – will up next time. Close Press and Rev Press were both good. Good overall workout.

Yoster · The Truth!

Back / Ham
Deads – 3 warm – 245/3, 285/3, 315/3, 3
Pullups – 4 x fail
Bent Over DB Row – 40/8, 45/8, (70/8, 75/8, 80/8)
Rope Pulldown – 100/8, 130/8, 140/8, (150/8)
St Arm Pulldown – 110/12, 140/12, 150/12
St Leg Dead – 135/12, 12, 12

Leg Curl – 60/10, 80/10, (115/10, 9, 9)
Good overall workout – was a bit distracted – the “beast” was there today – so we were catching up a bit – need to focus. Good overall though. Deads good. Up to 3 big wheels. Pullups good – nice and slow – full. Bent over DB Row – was able to up a bit. Rope and St Arm both good. St Leg Deads – think I did a bit better today – put my bum out a bit more and think I targeted the hams a bit better. Leg curl as good – was able to up a bit.

Joe · Beyond Nutrition - Co Owner

You spotted the Beast? Did you tell TMZ?

Nice work on the deads Dave!

Yoster · The Truth!

Quads 1/19
Squat – 3 warms – 265/5, 295/3, 330/1, 2
LegPress – 270/10, 10, 360/10, 450/10, (600/10, 10, 10)
Leg Ext – 245/10, 250/10, 255/10
Walking – 145/10, (155/10, 10)
Calf Raise – 90/30, 140/30, (160/30, 30, 30)
Good workout this morning. Made some great gains. Squats were good. Good ROM. Leg Press really good – did up a bit (25 lbs). Leg Ext good. Walking – upped a bit – very nice. Calf Raise – good as well and upped.
So was doing LegPress and a woman noted “WOW – that is a lot of weight – but you don’t have big legs” – gee thanks – appreciate that very much.

Yoster · The Truth!

Joe wrote:

You spotted the Beast? Did you tell TMZ?

Nice work on the deads Dave!

HA - Yes - yes I did. I took a double take. He just cracks me up!! Thanks. I'm giving it my all. Work has been stressful - so channeling it into my workouts

Yoster · The Truth!

Shoulder / Bi
Military – 125/5, 140/3, 160/1, 3
In DB Press – 40/8, 40/8, 50/8, (75/8, 80/8, 8)
1 arm Cable – 15/10, 20/10, 30/10, 35/10
Seated Read – 25/12, 30/12, 35/12
ss Upright Row – 80/12, 90/12, 100/12
Shrug – 245/12, 12
Hammer – 20/6, 20/6, 45/5, 50/6, 55/6
Close Curl – 65/10, 85/10, 95/10, 10
Great workout this morning. Last of my “build” phase of this round of 5/3/1 and start my deload workouts tomorrow. I welcome the rest that deloads bring – but also hate it as I am not crushing on those particular exercises – so but I guess it is necessary. Military was great – 160 baby!! In DB Press was great. Raised it up a bit. So In DB press at 80 – good ROM – nice stretch – felt awesome!! Rest was good as well. Hammer felt good – cheated a bit but good. Same with Close Curl – a bit of a cheat – but good. So will be looking forward to my new workout starting next Monday – forget the weekend I can’t wait until Monday (What the hell is wrong with me) - HA

Yoster · The Truth!

Chest / Tri

Bench - 2 warm – 145/5, 155/5, 170/5, 8
In DB – 45/10, 45/10, 75/10, (85/10, 8)
Flat DB – 40/15, 65/15, 70/12, 80/11
In Fly – 55/12, 12, 12
Incline Bench
Close Press – 95/10, 115/10, 125/10, 10
Rev Press – 40/10, 50/10, 60/10, 10

Really good workout this morning. It is a deload week but still good workout and feeling good afterwards. Bench – nothing exciting. In DB – moved up to 85’s as 80 were being used – good for me! Forced me to up my game!! Flat DB good. In Fly – solid! Did a few sets of Incline Bench as well – tired by that time – HA. Close Press nice and solid. Rev Press good as well. Took my All Out – when I left home – and usually it starts to peak right as I start my workout – however due to my long commute in the snow – it was tailing off – but still got some benefit from it.

Yoster · The Truth!

Shoulder / Bi
Military – 100/5, 110/5, 115/5
In DB Press – 40/8, 8, 50/8, 75/9, 80/8, 8
1 arm Cable – 15/10, (30/10, 35/10), 35/10
Seated Row – 25/12, 30/12, 35/12
ss Upright Row – 80/12, 90/12, 100/12
Shrugs
Hammer – 20/6, 6, 45/6, 50/6, 50/8
Close Curl – 65/10, 85/10, 95/10, 10
Good overall workout this morning – dragging a bit (lots of shoveling yesterday) and took a bit longer to get in – so unfortunately no abs today. Good strength – upped things a bit here and there. Really excited about my new rotation starting on Monday. It’s funny how you get excited about something like that – but you do

Yoster · The Truth!

Quads
Squat – 3 warm, 275/5, 285/5, 295/5, 305/5
Leg Press – 2 warm, (610/10, 10, 10)
Leg ext – 1 warm, (250/12, 255/12, 260/12)
Step ups – 135/12, 12, 12
Weight 178

Really great workout this morning. Was happy with the Squats. 305/5 with pretty good form – felt like I went all the way down – will have to really concentrate next time to ensure. Leg press was good too – upped 10 lbs from last time. Leg ext was good as well – upped too. Step ups – kicked my ‘rss – were great. Hoping to be sore tomorrow.

Did Dragon flys for abs – really tough. Not sure if I’ll do again – may incorporate.

Yoster · The Truth!

Chest / Tri

Flat Bench – 3 warm, 185/6, 195/6, 205/6, 6
In DB Press – 50/8, 75/8, 80/8, (85/8)
Slight In Fly – 55/12, 12, 12
Uneven Pushups
Tricep Press – 100/12, 150/12, 200/12, 12, 12
Lying Bar Ext – warm, 80/12, 12, 12
1 Arm Rope Pull – 70/12, 12
Really nice workout – like the Chest / Tri combo. Flat Bench – started out slow – but got solid 205 on last two sets!! In DB Press – was able to up the last set – not fantastic ROM – but getting there. Slight In Fly was great. Pushups nice. Tricep press were good as was lying bar ext. Liked the Rope Pull – but I kept wonking myself with the other end of the rope – HA.

Yoster · The Truth!

Delt / Chest / Bi – 2/4/2010
Side Lat – 20/6, 20/6, 25/6, 35/6, 40/6, 6
Stand DB Press – 45/8, 55/8, 8, 8
Flat Bench – 135/12, 155/12, 175/12
ss Fly – 115/12, 130/12, 12
Hammer Curl – 20/6, 6, 45/6, 55/6, 6
Close Grip Curl – 65/8, 85/8, 105/8, 8
1 Arm Cable Curl – 40/12, 50/12, 55/12
Weight 178
Great workout this morning – was a bit tired as I was out with the boys last night at the car show.
Took my All Out – felt great. Love this rotation!! Was happy with Bench – easier than I anticipated will up all sets to 175 for next time around. So even though it isn’t setting any records – 175 x 12 x 3 for me is pretty good.

Felt strong for the Bi part of the workout as well. So starting to clean diet up a bit. Not too much to clean up – but going to make tweaks. Want to get down to 170 for the summer very slowly – so just cutting things a bit here and there. Lowering my post workout carbs just a bit. Changed from Egg white / eggs to just Egg whites. So minor little things that should start to add up a bit.

Yoster · The Truth!

Delt / Chest / Bi – 2/4/2010
Side Lat – 20/6, 20/6, 25/6, 35/6, 40/6, 6
Stand DB Press – 45/8, 55/8, 8, 8
Flat Bench – 135/12, 155/12, 175/12
ss Fly – 115/12, 130/12, 12
Hammer Curl – 20/6, 6, 45/6, 55/6, 6
Close Grip Curl – 65/8, 85/8, 105/8, 8
1 Arm Cable Curl – 40/12, 50/12, 55/12
Weight 178
Great workout this morning – was a bit tired as I was out with the boys last night at the car show.
Took my All Out – felt great. Love this rotation!! Was happy with Bench – easier than I anticipated will up all sets to 175 for next time around. So even though it isn’t setting any records – 175 x 12 x 3 for me is pretty good.

Felt strong for the Bi part of the workout as well

Yoster · The Truth!

Quads
Squat – 3 warm, (285/5, 295/5, 305/5, 315/5)
Leg Press – 270/10, 450/10, (610/10, 620/10, 630/10)
Leg Ext – warm, 250/12, 255/12, 260/12
DB Step Ups – 135/12, 135/12, (155/12)
Abs
OK – today starts a new day. I have been working out and making good progress – but today dawn a new day in focus. No more junk, just focus – I need the next year to pay off – so time to get serious about it. Seeing some of the PRs of other people has really gotten me motivated to just push and get it done. Not to be confused with competing against others etc – but using their gains as fuel for me. So to all that are kicking butt – thanks!!

Great workout this morning – Squat – was awesome. Will up – but a solid 315 for 5 – good deep ROM!! Leg Press – nice some upward movement – nothing crazy – but still an improvement. Leg Ext nice – good – nothing exciting. Step Ups – well used BB (just like it better) and upped the weight on the last set a bit.

Great workout

winflex · Beyond Nutrition Sponsored Athlete

Gotta love you some squats Dave!

I can't wait to be mildly presentable at posing classes in 2012 enough to take my shirt off and the posedowns will begin. We'll use the class as practice for the overall round at Joe's show in 2012.

Yoster · The Truth!

All right - well don't get scared once you see me - HA. No looking forward to it - will be a lot of fun buddy. Sure you are going to be crazy huge!!

winflex · Beyond Nutrition Sponsored Athlete

Hey Dave, you training any more?...LOL...haven't seen any updates lately.
Hope you are doing well either way.

Joe · Beyond Nutrition - Co Owner

winflex wrote:

Hey Dave, you training any more?...LOL...haven't seen any updates lately.
Hope you are doing well either way.

F Book has sucked Dave in!!!!!

Yoster · The Truth!

HA - I'm trying to create content to drive them to BN!!!!

Yoster · The Truth!

Back / Calves – 2/22/2011
Lat Pulldown Wide – 3 warm, 170/6, 175/8, 7
Bent Over Row – 2 warm – 155/8, (165/8, 175/7)
1 Arm Cable Row – 70/12, 90/12, (110/12, 120/12)
Pullover – 60/15, 70/15, 75/15
Seated Calf – 70/15, 15, (130/15, 130/15, 160/15), 160/15
10 Minutes Cardio
Really good workout. So with Lat Pulldowns – didn’t increase the weight – but cranked out a few more reps. Was able to up Ben Over Row and 1 Arm Cable Row. Pullovers felt great. Did up Calf Raises a bit. Overall a good solid workout.

Yoster · The Truth!

Chest / Tri 2/23/2011
Flat Bench – 3 warm, 195/6, 205/6, (215/6, 6ish)
In DB Press – 1 warm, 75/8, 85/10, 90/9
Slight In Fly – 55/12, 12, 12
Uneven Pushup x 2
Tri Press – 100/10, 150/12, (210/12), 12, 12
Lying Bar Ext – warm, 80/12, 12, 12
1 Arm Rope Pull – 70/12, 80/12
BAM – awesome workout this morning. New PR on the bench. I’ve lifted more – but not at this # of reps. So feeling pretty good about it. Lifted with a friend of mine – really pushed me!! In DB Press – felt great. Tired by fly time. Pushups dead!! Tris were really good today. Taking shorter resting time between sets. Overall – a great workout – thanks in part to my ALL OUT!!

winflex · Beyond Nutrition Sponsored Athlete

Answered your question on my log.