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

winflex · Beyond Nutrition Sponsored Athlete

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

Yoster · The Truth!

Chest / Tri - 11/18/11
Bench – 2 warm, 175/8, 8 , 8 , 8, 8
Slight In DB – 45/10, 55/10, 85/10, 10
Flat DB – warm, 70/15, 15
In Fly – 60/12, 12
Close Bench – 2 warm, 155/8, 6, drop
Reverse Press – warm, 60/12, 70/12, 12
1 Arm Rope Press – 60/12, (70/11)
So the word of the day is SORE. To be used in a sentence – “Boy I am SORE all over today!!” So that is good – always love being sore after a good leg day! Chest workout was pretty good today – things felt heavy though. Bench – good – solid. Slight In DB – good. Flat DB – Good. Fly – yup – good. Close Bench – sucked! I had no strength today with it. Lowered the reps, lowered the weight. Overall it was a good workout. Glad I do have a few days off before I do deads though.

winflex · Beyond Nutrition Sponsored Athlete

1 big thing, considering you did your benches with 175, close benches with 155 after the incline press and flat db press with is comparably heavy. I would not say that sucked, it may just have been a misjudgment in what weight you should choose for that movement at the point in the session...which for you is crack of dawn anyway. Not a lot of energy at that point usually.

OK this is something I've noticed about your training.
You train M-F with no days off except the weekend.
You hit Chest/Tri, 3 times out of the month on average, the day directly after Legs...ouch. This is robbing you of some progress in the upper half.
Have you considered rearranging the split and also possibly putting a day off on Wednesday?

Example:
Sun: Off,
M: Chest/Arms
T: Quad/Calf
W: Off
R: Shoulders
F: Back/Hams
Sat: Off

This way your squat and deadlift workouts don't fry you for the upper body work...and since upper body work is generally much lighter and done laying down, it has less potential to fry your lower days. Also, notice you get to recover after the days that produce all over the body soreness (i.e. squat and deadlift days) with a nice day off. Also....

Don't be a glutton for punishment! Results don't come from producing systemic inflammation. They come from recovering from the systemic inflammation you create. This is why people die each year from doing marathons but no one dies from a weightlifting meet. Sometimes the systemic inflammation induced from a marathon is too much to recover from...and what happens when people don't recover? They die....and in effort to not leave this on a morbid note:

Your close grip presses did not suck!

Yoster · The Truth!

Dwayne,

The big thing I took out of this - RECOVER - DON'T DIE - HA. No thanks - once again appreciate it. Regarding my schedule - I would like to do a slightly different split but I only have access to the gym M - F. I may start taking a day off in the middle - I always feel I am slacking if I don't go 5 days.

Right now I am on a 4 day split so actually end up doing each body part about 4 - 5 times a month. I have always pretty much done it Legs, Chest, Back, Shoulders, repeat - but there certainly is no reason I can't switch it up a bit and do Chest first in the routation. I would want to move Back at least 2 days past Legs if I am doing any type of Dead lift otherwise I would be toast.

Thanks!!!!

Yoster · The Truth!

Back / Ham – 11/21/11
Deads – 3 warm, 285/8, 8 , 8, 8, 8
Pullups 4 x fail
DB Bent Over Row – 2 warm, 80/8, 85/8, 8
ss Pullover – 80/8, 85/8, 8
Seated Row – 170/12, 12, 12
Leg Curl – warm, 105/10, (125/10, 9)
1 Leg Curl – 90/12, 12
Weight 170
Good workout. Crushed Deads – tired by the end but good! Pullups solid. DB Bent Over row good as was pullover. Seated row – done by the end. Leg Curls good. Overall a pretty solid workout.

winflex · Beyond Nutrition Sponsored Athlete

Where's Dave?

Yoster · The Truth!

Chest / tri 12/2/2011
Bench – 2 warm, 135/5, 160/3, 190/1, 200/1, 215/6
Slight In DB – 45/10, 55/10, 85/10, (90/10)
Flat DB – warm, 70/15, 15
Inc Fly – 60/12, 12
Close Bench – 2 warm, 155/10, 8, 10
Reverse Press – warm, 60/12, 70/12, 12
1 arm Rope Press – 60/12, 12
Obliques
Weight 168
Good workout. Had hoped to get at least 8 for 215 but it was a solid 6 – oh well. In DB good – upped a bit. Flat DB nice and solid. Inc fly – good as well. Close Bench was nice and strong (mostly) Reverse Press and Rope were both good. So overall pretty happy with the workout. Starting to see some cuts a bit here and there. Wanting to get down to 164 - 165 by the end of January – want to take this nice and slow. Right now 20 lbs out from my competition weight last year

Yoster · The Truth!

Back – 12/5/2011
Dead – 2 warm, 215/5, 255/3, 300/1, 320/1, 340/9
Pullups – 4 x fail
DB Bent Over Row – 2 warm, 85/8, (90/8, 8)
ss Pullover – 85/8, (90/8, 8)
Seated Row – 170/12, 12, 12
Lying Curl – warm, 105/10, 125/10, 10
1 Leg Curl – 90/12, 12
Really good workout this morning – tired though. Deads – pretty happy – got 9 out at the end. Had hoped for 10 – but 9 at 340 isn’t too bad. Pullups good. DB Bent over row good as was pullover. Dead by the time I got to Seated Row. Legs were good – a bit half rssed – but still good. Was really beat by the time I got to them.

Yoster · The Truth!

Shoulder / Bi – 12/6/11
Military – warm, 95/5, 115/3, 135/1, 140/1, 150/5
1 Arm Cable – 2 warm, 30/12, 35/12
Front Raise DB – 30/12, 35/12, 40/12
ss Upright Row – 90/12, 100/12, 110/12
Hammer – 20/6, 25/6, 55/6, 60/6, (70/6)
Close Curl – warm, 95/10, 105/10, 115/10
1 arm Curl – 60/12, 70/12
weight 168
God workout – a bit disappointed in my last set of Military – but it is what it is. All else good. Nice solid workout. Hammer – was able to up a bit and it felt strong.

Yoster · The Truth!

Quads – 12/7/11
Squat – 2 warm – 255/6, 6, 6, 6, 6, 6
Leg Ext – warm, 250/10, 255/10, 260/10
Front Squat – 2 warm, 225/8, 230/8, 8
Step ups – 155/12, 12, 12
Calf – 180/30, (230/30, 30, 30, 30)
Lower abs
Good workout. Weights are getting heavy – I guess they are supposed to be. Good solid workout though.

Yoster · The Truth!

Chest / Tri – 12/8/11
Bench – 2 warm, 175/8, 8, 8, 8, 8, 8
Slight In DB – 45/10/55/10, 85/10, [85/10]
Flat DB – warm, 70/15, 15
In Fly – 60/12, 12
Close Bench – 2 warm, 155/7, 8, 8
Reverse Pulldown – warm, 60/12, 70/12, 12
1 arm rope – 60/12, 70/12
Weight 167
Deload week. Good overall workout. Bench was a bit heavy but good. Balance was good and solid. Close Bench – was worn out from the regular bench so didn’t crank out a solid 10. Didn’t have a spotter so thought it was prudent to stop on a solid rep rather than eating the bar.
Weight is down a bit to a solid 167

Yoster · The Truth!

Back / Ham – 12/9/11
Dead – 255/8, 8, 8, 8, 8 ,8
Pullups 4 x fail
DB Bent Over Row – 2 warm – 85/8, 90/8, 8
SS Pullover – 85/8, 90/8, 8
Seated Row – 170/12, 12, 12
Lying Curl – warm, 105/10, 115/10, 125/10
1 Leg Curl – 90/12, 12
Weight 167+
Good workout. Did a bit more on my deload than I should have – but hey – what can I tell you. Overall good. Things feeling good as a whole – nice and solid. Slowly losing a bit of weight – starting to see some changes – certainly wouldn’t call them cuts – HA. But getting there.

Yoster · The Truth!

Quads 12/13/11
Squat – 240/10, 10, 10, 10, 10
Leg Press – 2 warm, 540/10, 10
Leg ext – warm, 250/12, 255/12, 260/12
Step Ups – 155/12, (175/12, 12)
Wide Stance Squat – 175/12, 225/12, 12
Good workout. Nothing like a new rotation!! Squats solid – good ATG Leg press good. Was able to up step-ups from last weight. Wide Stance Squat was cool to do. Never really done before.

Yoster · The Truth!

Chest / Tri – 12/15/2012
DB Press – 2 warm, 70/10, 10, 10, 10, 10
In DB Press – 85/8, [75/8, 8]
Slight In Fly – 60/12, 12, 12
Uneven Pushup – 2 x fail
Tri Press (short) – 2 warm, 200/8, 8, 8
Lying Bar Ext – warm, 70/12, 80/12, 12
1 Arm Pressdown – 60/12, 70/12
Weight 167
Good workout. Love chest day! Good overall – felt strong. Did lower In DB Press a bit to maximize range of motion (see I do listen to you Joe!!) Pushups good. Tri exercises all felt strong. Overall happy with my weight currently holding steady at 167 – want to get it down just a bit more to make the full on diet a bit easier – but don’t want to lose too much right away.

Yoster · The Truth!

Delts / Bi – 12/19/11
DB Shoulder Press – 50/10, 10, 10, 10,10
Side Lateral – warm, 30/8, 8, 8
Upright Row – 90/12, 100/12, 110/12
ss Front Raise Plate – 45/12, 12, 12
Hammer Curl – 2 warm, 60/6, 65/6, 70/6
Close Grip Bar – 2 warm, 115/8, 8
1 Arm Cable – warm, 60/12, 70/12
Good workout. Nothing too exciting – getting into the swing of a new routine. Like it. A bit different going into a 5 day split. Workouts aren’t quite as taxing as the work is split a bit more. Although – my back is still stiff from my Back / Ham workout on Friday – so perhaps “less taxing” isn’t quite the correct terminology. Hope to be good to go in order to do some squatage tomorrow!!

Yoster · The Truth!

Back / Calves – 12/21/11
Lat Pulldown Wide – 3 warm, 180/6, (190/6, 6)
Bent Over Row – 2 warm, 165/8, 8, 8
1 Arm Cable Row – warm, (140/12, 150/12, 150/12)
Pullover – warm, (70/15, 75/15, 85/15)
Calf – 3 warm, (535/15, 15, 15)
Weight 166
Great workout! Made some really nice gains across the board. Pulldowns good. Bent over row good. 1 Arm Cable row – really nice. Great workout overall! Got in about 25 minutes of cardio as well.

Yoster · The Truth!

Chest / Tri- 12/22/11
DB Bench – 65/5, 75/5, 80/10, 10, 12
In DB Press – 80/8, 8, 8
Slight In Fly – 60/12, 12, 12
Uneven Pushups 2 x fail
Tri Press Short – warm, 200/8, 210/8, 8
Lying Bar Ext – 70/12, 80/12, 12
1 arm Pressdown – 60/12, 70/12
Abs
Great workout – felt strong!! Everything nice and solid – may up a few things here and there next time around – want to keep form in check though.

Yoster · The Truth!

Hammies / Back 12/23/11
Deads – 235/5, 275/5, 290/10, 10, 15
Leg Curls – 2 warm, 115/8, 120/8, 8
Wide leg Press – warm, 540/10, 10
Stiff leg Bar – warm, 245/10, 10
Single Leg Curl – 90/12, 95/12
15 minutes Cardio
Weight 167
Really good workout. CRUSHED deads – yeah. 15 on my last set. Think I could have gotten out another rep or two – but got a bit tired. Leg curls good, Wide Leg press nice. Stiff leg bar was good and solid. Overall – great workout – very pleased.

Yoster · The Truth!

Going to be taking a few days off from the gym this week. Schedule isn't allowing me to easily get there and think it might just be a good little rest for my old bones. So taking today and tomorrow off - be in Wednesday and Friday of this week. Will be taking next Monday as welll and then after that - BAM - the new year and full force!

Yoster · The Truth!

Delt / Bi – 12/28/11
DB Shoulder Press - 45/5, 50/5, 55/10, 10, 14
Side Lateral – warm, 30/8, (35/8, 8)
Upright Row – 10/12, 100/12, 110/12
ss Front Raise Plate – 45/12, 12, 12
Hammer curl – 2 warm, 60/6, 65/6, 70/6
Close Grip Bar – 2 warm, 115/8, 8
1 Arm Cable – warm, 60/12, 70/12
15 Minutes Cardio
Good workout this morning. Had enjoyed a few days off and think my body appreciated it as well. Good and strong workout this morning. Was able to get in some cardio as well. Sure that my weight is up a bit from last week – but will get it back down asap.

Yoster · The Truth!

Quads 12/30/11
Squat – 2 warm, 200/5, 240/3, 280/1, 300/11
Leg Press – warm, (630/10, 10)
Leg Ext – warm, 250/12, 255/12, 260/12
Step ups – 155/12, 175/12, 12
Wide Squats – 255/12, (245/12, 265/12)
Abs
Weight 165 ½
Good workout this morning. Squats were good – not fantastic – but good. Was able to get 11 out at 300 so fairly happy with that. Upped the Leg Press. Everything else was good. Upped Wide Squats as well. So last workout of 2011. Overall think I made some good gains and my weight is at a good level for august – so have 9 months to lose about 15 lbs – very doable I think. 2012 will hopefully be a good year all around!

Yoster · The Truth!

Back / Calves – 1/3/12
Lat Pulldown Wide – 3 warm, (190/6), 190/6, 190/6
Bent Over Row – 2 warm, 165/8, (175/8, 8)
1 Arm Cable Row – warm, 140/12, 150/12, 12
Pullovers – warm, 70/15, (80/15), 85/15
Calf – 3 warm, 535/15, 15, 15, 15
20 minutes cardio
Weight 166
Good first workout of 2012!!! Solid and increased some lifts a bit. Pulldowns – nice and solid as was bent over row. Really digging the 1 arm cable rows. Pullovers good. Calf was good as well.

Nothing else too exciting.

Yoster · The Truth!

Chest / Tri – 1/4/12
DB Press – 60/5, 70/3, 80/1, 85/14
In DB Press – 80/8, 80/8, (85/8)
Slight In Fly – 60/12, 12, 12
Uneven Pushups 2 x fail
Tri Press Short – 2 warm, 200/12, 210/8, 8
Lying Bar Ext – 70/12, 80/12, 80/12
1 arm pressodwn – 60/12, 70/12
Abs – upper and lower
Weight 165
Good workout – nice and strong. Banged out DB Press – 14 baby! In DB Press was good as well. Fairly tired by the Flys and pushups. Tris was good and strong as well. Good solid workout!!

Yoster · The Truth!

Hammies / Back – 1/5/12
Deads – 215/5, 260/3, 300/1, 325/12
Leg Curl – 2 warm, 115/8, 120/8, 8
Wide Leg Press – warm, 540/10, 10
Stiff leg Bar – warm, 245/10, 10
Single leg Curl – 90/12, 95/12
20 Minutes Cardio
Really good workout. Got 12 at 325 on the deads – pretty happy!! Leg Curl good. Actually diggin the wide leg press as well. Stiff leg good as was single leg curl. Overall – yup a good workout

Yoster · The Truth!

Delt / Bi 1/6/12
DB Press – 40/5, 50/3, 60/13
Side Lateral – warm, 30/8, 35/8, 35/8
Upright Row – 90/12, 100/120, 110/12
ss Front Raise Plate – 45/12, 12, 12
Hammer Curl – 2 warm, 60/6, 65/6, 70/6
Close Grip Bar – 2 warm, 115/8, (125/8)
1 Arm Cable – warm, 60/12, 70/12
Good workout. Made some nice gains in the DB Press so can up the weight next time around!!! Everything else was good. Was able to up the Close Grip Bar a bit so happy about that. Back is SCREEMING though from yesterday – so not super thrilled about that – but it’s all part of it. Like it when it is sore – but it just plain hurts today.

Yoster · The Truth!

Quads 1/9
Squat – 200/6, 6, 6, 6, 6
Leg Press – 2 warm, 630/10, 10
Leg Ext- warm, 250/12, 255/12, 260/12
Step Ups- (185/12, 12, 12)
Wide Squat – (245/12, 265/12), 265/12
Lower and Upper Abs
Weight 164
Started my deload week. Used to not like them as I considered them a “cheat” but have really grown to believe in their value. Good workout. Definitely getting old – but not going to let it stop me. Squats were good – nice and deep. Leg ext – nothing new. Steps ups – along with getting old – I can’t do math and put too much weight on (185 as compared to 175) – 10 lbs DOES make a difference. After my first set realized it – but decided – time to grow – so kept it on and battled through it – so happy about that. Now – no excuse not to do it. Followed up with Wide Squats. A bit shallow – but will work on that most certainly.
VERY happy with the weight – haven’t been trying to lose weight – actually eating a bit more – so I guess my body is digging it. So about 12 lbs away from competition weigh – should be no problem.

Yoster · The Truth!

Back / Calves – 1/10/12
Lat Pulldown Wide – 3 warm, 190/6, 6, 6
Bent Over Row – 2 warm, 165/8, 175/8, 8
1 Arm Cable Row – warm, 140/12, 150/12, (160/12)
Pullover – warm, 70/15, 80/15, 85/12
Calf – 3 warm, 535/15, 15, 15
Cardio 20 minutes
Weight 165
Good workout this morning. Nice and strong!! Pulldown – solid. Bent Over Row good. 1 Arm Cable row – was able to up a bit. Pullovers good as well. Nothing exciting just a solid workout.

Yoster · The Truth!

Quads – 1/16
Squat – 265/8, 8, 8, 8, 8
Hack – 2 warm, 240/6, 6
Leg ext – warm, 250/12, 255/12, 260/12
Walk Lunge – 135/12, 155/12, 12
Front Squat – warm, 175/12, 12 ,12
Upper / Lower abs
Great workout this morning. Dead by the end. After a weekend of laying floors my back and legs were killing me – so I wasn’t too thrilled to start the week off with quads – but it was a nice solid workout.

Yoster · The Truth!

Back / Calves – 1/17
Lat Palms In – 3 warm, 190/6, 6, 6
DB Bent Over Row – 2 warm, 85/8, 90/8, 8
Close Row – warm, 170/12, 12, 12
Pull-ups – 4 x fail
Donkey Calf – 3 warm, 535/15, 15, 15
Cardio 20 minutes
Weight 165
Good workout!! Back a little sore from previous activities but good once I got warmed up. Lat Pull down as nice and solid!! Bent over Row good as was Close Row. I subbed in Pull-ups as I don’t have Chains. Donkey Calf good. Need to either up the weight or really slow down the reps to get more affect.

Yoster · The Truth!

Chest / Tri – 1/18
DB Press – 2 warm, 80/8, 8, 8, 8, 8
Press – 2 warm, 185/8, 8, 6
Chest Dips – 3 fail
Incline DB Press – 65/12, 12
Tri Dips – 3 fail
Rope Pressdown warm, 160/12, 12, 12
Reverse Press – 50/12, 60/12
Weight 165
Good workout – nice and strong – good and solid. Pushed myself on the press – was good.