Battle for the Belt - 2012 - Get your freak on!! - Team Franco Bodybuilding Forum: Competition and Fitness Board

Yoster · The Truth!

Battle for the Belt - 2012 - Get your freak on!!

Yoster · The Truth!

3 mile run and some sea kayaking today - BAM

Joe · Beyond Nutrition - Co Owner

Yoster wrote:
3 mile run and some sea kayaking today - BAM

So are you weight training or going for Men's Fitness?

Yoster · The Truth!

HA - a bit of both. On vacation this week. Laying off the gym this week - but trying to stay active since I have allowed myself to eat a bit. Don't worry Monday - back to the regular grind - which I like!

Yoster · The Truth!

Feeling like crap today - not sure what is going on. No running - plus it is aweful weather outside. Hoping to be well rested for a greak monday Quad workout!!

Yoster · The Truth!

Quads – 7/11/11
Squat – 3 warm, 290/5, 300/5, 310/5, (330/5)
Leg Ext – 2 warm, 255/12, 260/12
Walking Lunge – 175/8, 8, 8
Front Squat – 185/12, 195/12, 205/12
Abs
Weight 171
Good workout!! A bit rested from a week off of lifting. Had a great vacation and just relaxed. Diet was ok – certainly not on point – but didn’t end up gaining anything. Did some running here and there and lots of digging in the sand. Squats felt good. Upped the last set 10 lbs. Form seemed to be pretty good – will keep it here though. Leg ext – good. Walking lunges – good but challenging. Front Squat – good – solid – heavy but good. Love front squats.

Yoster · The Truth!

Back / Hams 7/12/11
Pullups – 7 x fail
T Bar Row – 2 warm, (170/8, 180/8, 190/8)
Seated Cable Row (WIDE) – 100/12, 150/12, 175/11, 12
High Pulldown – 130/15, 140/15, 150/15
Stand Calf – 3 warm, (340/15, 15, 15)
Great workout this morning. Did a few more pull-ups than prescribed. Trying to get to 100 – getting close. T Bar Row – good – upped it a bit – will stay here. Seated Cable Row – good. Took a much wider grip this time. Wow what a difference – weight seemed a lot heavier – but really good. High Pulldown – was toast by the time I did these. Stand Calf – upped just a bit – felt great, good form. Dogs are totally barking from yesterday’s workout – love that.

Yoster · The Truth!

Chest / Tri – 7/13/11
Flat DB Press – 3 warm, 90/6, 100/6, (110/6)
Chest Dips – 25/8, (45/8, 8, 8)
In DB Press – 75/12, 85/12, [85/12]
Flat Bar – 135/15, 145/15, 155/rest – pause
Tri Press – 2 warm, 200/8, 8
DB KB DB – 35/12, 40/12, 12
1 Arm Press – 60/12, 70/12
Lower Abs
Weight 172 ½
AWESOME workout this morning. Upped DB Press – got 110 for 6 so very happy with that. Chest Dips – also upped the weight. In DB Press – lowered last set to keep good range. Flat Bar – was dead by the time I got here. A bit of a struggle – but good. Felt I really maxed things out. Tri Press – did much higher rep warm-up sets. Think it really got the blood going. DB KB DB – really good. 1 Arm Press – nice. Overall a great workout!

Yoster · The Truth!

Back / Ham 7/14/2011
Deads – Aaaagg
Single Leg Curl – 2 warm, 90/8, 105/8, 115/8
Bent Over Row – 2 warm (165/10, 175/10), 175/10
Rope Pulldown – warm,120/12, 130/12, 140/12
cardio 20 minutes
Weight 171
I have a major case of the O-L-Ds!!! So inner thigh still sore from Monday’s workout. So started doing Deads and even on the warmup knew it wasn’t a good thing. So at least I was smart enough to skip the deads and did Pullups instead. Kind of stinks but an injury would be even worse. Single Leg Curls good. Bent Over Row good – was able to up a bit. Rope Pulldowns good as well. Did some cardio. Overall a good workout.

Yoster · The Truth!

Delts / Chest / Bi – 7/15
Stand Push Press – 3 warm – 155/6, 164/4, 3
Rear Delt Fly – 25/10, 45/10, 50/10, 55/10
Incline DB Press – 75/12, 80/12, 85/12
ss Cable fly – 60/12, 12, 12
In DB Curl – 2 warm, 45/6, 6, 6
Cable Curl – warm, 140/10, 150/10, 160/10
1 Arm Preacher – 30/12, 35/12, 12
Weight 171
Good workout – nothing exciting though. Wasn’t able to get as many reps on Standing Push press as I would have liked – a bit disappointed. Rear Delt Fly – good. Incline Pres s and Cable Fly were good. DB Curl and Cable Curl good as was preacher. Just sore all week. Looking forward to two days off from it. Like being sore – but this was a bit much this week.

Starmonkey · Member

Sounds like the perfect training for the Tough Mudder! Dave????

Yoster · The Truth!

Hey - I was JUST at a party and someone was talking about the Tough Mudder - I am game!! AFTER 2012 - (ok - maybe before)

Starmonkey · Member

No better time than the present! It's in November :)

Yoster · The Truth!

Oh Mudda!!

Yoster · The Truth!

Quads – 7/18/2011
Squats – 3 warm, 290/5, 300/5, 310/5, 330/5
Leg ext – 2 warm – 255/12, 260/12
Walk Lunge – 175/8, 8, 8
Front Squat – 185/12, 195/12, 205/12
Abs
Weight 171
Good workout – solid – nothing exciting. Didn’t up the weights at all – but feel that the form / range was good. Squats – good, solid. Leg ext – good – felt a bit lighter/ Walk lunge – good – nice strides may up next time. Front Squats – solid – maybe up next time. Don’t know why – but love front squats. Was beat by the end – not jello – but just done.

Yoster · The Truth!

Back / Calves – 7/19/2011
Pullups – 8 set x failure – total of 101
T Bar Row – 2 warm, 170/8, 180/8, 190/8
Seated Cable Row – WIDE – 100/12, 150/12, 175/12, 12
High Pulldown – 130/15, 140/15, 150/15
Standing Calf – 2 warm, 340/15, 15, 15
10 minutes cardio
Weight 172
Good workout. Pullups – BAM – finally broke 100 on them. So cool. T Bar – good. Seated Cable Row good as well. High Pulldown – spend by the time I got to it but good. Standing Calf – solid!!

Yoster · The Truth!

Chest / Tri – 7/20
Flat DB press – 3 warm, 90/6, 100/6, 110/6
Chest Dips – 4 x 8 w/ 45 plate
In DB Press – 75/12, 85/12, (90/12)
Flat Bar – 135/15, 145/15, 155/rest – pause
Tri Press – 2 warm (210/8, 8)
DB KB DB – 35/12, 40/12, (45/12)
1 arm press Down – 60/12, 70/12
Lower Abs
Flipping GREAT workout this morning. Very solid. Flat DB press – solid – need to work on range for 110 a bit – but still respectable. Chest dips – nice and slow. In DB Press – good. Flat Bar – good. Rest pause on the last set. Actually got caught under it – a bit of a humbling situation – a bit funny – but no harm no foul. Felt a bit silly having someone lift 155 off me – but I was toast. I’m sure I’ll be razzed for it. Tri Press – solid – good range. DM KB DB – was able to up a bit. 1 arm press – very nice – could probably up a bit next time. Overall just a good solid workout

Yoster · The Truth!

Back / Ham 7/21
Deads – 4 warm – 315/8, 12, 3
Single Leg Curl – 2 warm – 90.8, 105/8, 115/8
Bent Over Row – 2 warm – (175/10, 10) 175/10
Rope Pulldown – warm, 120/12, (140/12), 140/12
Cardio 12 minutes

Weight 170
Not to be too technical – but SUCKY workout. Head was not in the game for the deads – so very very disappointed. Single Leg Curl – good, Bent Over row – was able to up a bit. Rope Pulldown – good. Got in some cardio as well. Overall not so very pleased – but hey it happens.

Yoster · The Truth!

Delts, Chest, Bi – 7/22/11
Stand Push Press – 3 warm, 155/6, 165/6, 6
Rear Delt Fly – 25/10, (50/10, 55/10, 60/10)
Incline DB Press – 75/12, 80/12, 85/12
ss Cable fly – 60/12, 12, 12
In DB Curl – 2 warm, 45/6, 6, 6
Cable Curl – warm, 140/10, 150/10, 160/10
1 Arm Preacher – 12, 12, 12 – did on machine for a change
Lower Abs
Weight 171
AWESOME workout. Made up for the train wreck that was yesterday’s – HA. Stand Push Press – got 165 for 6 on both sets so psyched for that. Rear Delt Fly – upped the weight on that. Form was a bit loose – but still good. Incline DB press and Cable Fly – good – beat by the end. DB Curl nice as was cable curl. 1 arm Preacher – switched to the machine – just to mix things up. Liked it – but weight isn’t comparable – so didn’t note it – but thought it was a good change. Forced me into better form and range of motion. Overall – great workout.

Yoster · The Truth!

Quads/Calf – 7/25
Squat – 2 warm, 225/10, 10, 10, 10, 10
Walking DB Lunge – 80/10, 10, 10, 10
Hack – 3 warm – 180/8, 230/8, 8
Leg Ext – 255/12, 260/12, 12
Single Calf – 180/20, 20, 20, 20, 20
Abs
Weight 172 ½
Great workout. First workout of new rotation (always dig that). So pretty good. Squat – deep baby – ATG. Did with a closer stance – trying to get a bit more outer quad sweep. Switched Lunges next (Hack was taken) – OMG – I thought I was going to die. Heavy (for me at least). But got em done. Form – well – not perfect – but definitely worked it. Hack – good – deep once again. Leg ext – good. Single Calf – good. Think I need lower next time – not great.

Yoster · The Truth!

Chest / Tri – 7/26/11
Bench – 2 warm, 155/10, 10, 10, 10, 10
Chest Dips – 45/10, 10, 10, 10
Slight In DB – 3 x failure - 75/12, 13, 13
ss Slight In Fly – 3 x failure – 55/10, 8, 10
Tri Press – 210/10, 10, 10/drop
Lying DB Ext – 35/12, 12, 12
1 arm Under – 50/12, 60/12
15 minutes cardio – running
Weight 172
Great workout this morning – strong and solid. Bench – good. Not my top weight – but following a new program – but nice solid good weight. Chest dips – good. Slight In DB – solid as was fly – really wore me out though. Tri Press – strong – did a big drop set at the end. Lying DB – solid. 1 arm under –good – will up next time. Did a bit of cardio. Nothing too exciting but a good solid workout.

Yoster · The Truth!

Back / Hams – 7/27/11
Deads – 2 warm, 245/10, 10, 10, 10, 10
T Bar – 2 warm, 170/8, 180/8, 190/8
Lat Pulldown Palm Up – 120/8, 8, 150/8, 170/8, 180/8
1 Arm DB Row – 50/10, 60/10, 70/10
ss Rope Pulldown – 120/12, 130/12, 140/12
DB Leg Curl – 50/10, 60/10, 10, 10
Leg Curl – 90/12, 12
Weight 172
Good workout. Deads nice and solid – good. T Bar – good. Lat Pulldown – good as well. 1 Arm DB Row – good – will certainly up next time. Rope Pulldown – good weight. DB Leg Curl – good. Could do heavier – but difficulty in getting into position – so will see. Leg Curl good. Overall – as you may guess it – a good workout. Nothing exciting – but solid.

Yoster · The Truth!

Delts / Bi – 7/28/2011
Military – 2 warm, 110/10, 10, 10, 10, 10
Front Raise bar – 60/10, 80/10, 90/10
Side Laterals (up/down) – 25-30-35/5, 25-30-35/5, 30-35-40/5
DB Shrug – 2 warm – 90/12, 12, 12
In DB Curl – 2 warm – 45/6, 6, 6
Rope Curl – 110/10, 130/10, 140/10
ss Con Curl – 30/12, 35/12, 35/12
Weight 171 ½

Good workout. Military – challenging – but good. Front Raise – great. Side Laterals – good – solid. DB Shrug – was using higher – but had trouble with grip. Need my straps. In DB Curl – good – have been stagnant at 45 for a while. Rope curl / con curl good. Good solid workout. Week one is complete

Yoster · The Truth!

Quads / Calf
Squat – 205/5, 230/5, 250/10, 10, 15
Hack – 90/8, 90/8, 140/8, 180/8, 230/8, (240/8)
Walking DB – 50/10, 80/10, 10, 10
Leg Ext – 250/12, 255/12, 260/12
Single Calf – 180/20, 20, 20, 20, 20
Obliques
Good workout – nice and solid. 2nd rotation of new routine. Squats good. Hack good as well – nice and deep. Walking DB good – heavy. Leg Ext nice as was Calfs. Nothing exciting – but good.

Yoster · The Truth!

Chest / Tri – 8/1
2nd week JN routine
Bench – 145/5, 165/5, 175/10, 10, 15
Chest Dips – 45/10, 10, 10, 10
Slight In DB 3 x fail (80/14, 14, 11)
ss Slight In Fly 3 x fail [50/12, 12, 9]
Tri Press – 210/10, 10, drop
Lying DB Ext – 35/12, 12, (40/12)
1 Arm Under (60/12, 70/12)
Abs
Weight 172
Awesome workout!! Felt strong and solid. Bench – good. Not crazy weight – but following in the JN program. Chest Dips – good as well. Slight In DB – was able to up to 80s so cool. Flys – dropped down a bit in weight – good move though. Tri Press – good – got a great drop set in at the end. Lying DB Ext solid!! 1 Arm under – great!

Yoster · The Truth!

Just a run today. Not sure if I will be able to get to the gym out here

Joe · Beyond Nutrition - Co Owner

You know I am lurking Dave!!

Keep on killin it.

Yoster · The Truth!

HA! Stalker!

Yeah in Boise this week. Hope to get to the gym - beautiful Golds a few miles away - its the one bbing.com does a lot of their videos in. Want to get there - but family activities have been taking up time - still killing it though sir. Trust me - I want this and will work for it. Did lift with a friend on Tuesday morning - crushed him.

Yoster · The Truth!

Hit shoulders and Bi today - great workout - nice gym.

Yoster · The Truth!

Quads and Calfs - DONE