2012 Battle for the Belt - it's show time!!! - Team Franco Bodybuilding Forum: Competition and Fitness Board

Yoster · The Truth!

2012 Battle for the Belt - it's show time!!!

Yoster · The Truth!

Back / Calf – 3/27/12
Lat Pulldown In – 3 warm, 190/6, 200/6, 6
DB Bent Over Row – 2 warm, 90/8, (95/8), 95/8
Close Row – warm, 170/12, 12, 12
Pullups – 4 x fail
Donkey Calf – 3 warm, 555/15, 15, 15
Cardio – 15 minutes
Weight 162
Good workout this morning. Pretty solid. Didn’t make much improvement from last time around – but still pretty happy with it. Lat Pulldown – nice. DB Bent Over Row – good. Close Row – solid – heavy but good. Pullups – kicked my ‘rss. Didn’t get the reps I would have liked to have gotten – but it was to failure for sure. Donkey Calf good.

Dogs backin’ from yesterday big time – so happy about that.

winflex · Beyond Nutrition Sponsored Athlete

I never understood why people have issue with better eating habits

Yoster · The Truth!

Chest / Tri – 3/28/12
DB Press – warms, 75/10, 10, 10, 10, 10
Press – warms, 185/4, 175/6, 155/8, 8
Chest Dips – 3 x fail
Incline DB Press – 65/12, 12
Tri Dips – 3 x fail
Rope Pressdown – warms, 160/12, 180/12, 12
Rev Press – 50/12, 60/12
Cardio – 25 minutes
Weight 162
Good workout this morning. Battling a bit of a head cold (I am really falling apart) – so not my strongest but good. DB Press – good. Press good – but the weight was brought down – so not thrilled about that – but hey it is what it is. Chest Dips – solid. Overall just a good workout. Nothing crazy – but felt it was worth getting up for. Got 25 minutes of cardio in as well. Weight is starting to inch down a bit – so want that nice and slow.
Hamstrings, glutes are killing me from Monday. I guess I really got my money out of my squats!! So switching up Hamstrings and Shoulder/Bi workouts so that I have one more day of rest before I dead. Had trouble sitting and getting up yesterday / today – so love that!! We are a sick group

Yoster · The Truth!

Dwayne,

Yeah – it isn’t so bad. Cindy has just come to the conclusion that it is what it is and she actually does try to be empathetic with what I am going through. Sure she still eats whatever and whenever she wants – which she should. She cuts me no slack with the fact that I am eating BORING STUFF (nor should she really – it is self inflicted). It is just a shame as her mom is an awesome cook – and makes very healthy things as well – unfortunately – it is usually RIGHT before the competition that we are out there – and I can’t deviate from my macros at all at that time – so I don’t partake. I just wish the timing were better.

Yoster · The Truth!

Shoulder / Bi – 3/29
DB Press – 2 warm, 55/10, 10, 10, 10, 10
Shrug – 2 warm, 275/8, 8, 8
Front Bar Raise – 60/12, 12, 12
ss Rear Delt Raise – 30/12, 12, (35/12)
BB Curl – 3 warm, 115/6, 125/6, 6
Alt DB Curl – warm, 35/8, 40/8, 45/8
Con Curl – warm, 30/12, 35/12
15 minutes cardio
OK – well basically feeling like garbage. Have a head cold and achy all over. Also still very sore from Squats on Monday – so that is why I flip flopped today with Deads – so I have one more day to rest prior to doing them. We’ll see what tomorrow brings. I really hate that I have been below par for the last 2 weeks – not good!!

Anyway – today – for what it was – was good. Weights were good all around – was feeling a bit weaker – but I blame that on the cold. Will get it back no problem. Need to get to get into bed again early tonight and sleep this thing off!

Yoster · The Truth!

OK – so a bit tired of entries like this – but it is what it is. Not a bad Hamstring workout – but not the best either. Ended up skipping Deads today as my legs are still sore from Squats on Monday. Happy about them being sore – but not so happy that it precluded me from doing Deads. Didn’t skip deads as it was uncomfortable – but more concerned about injuring myself and definitely don’t want to do that. So think it was a prudent move to skips the deads. Balance of the workout was good. Split squat ROM wasn’t fantastic – for the same reason as the deads. I did get in the balance of my weekly abs workout and was able to also get in about 25 minutes of cardio.

Hope that I am all over being sick – between a stomach bug last week and a head cold this week – I am REALLY getting tired of not being at 100% capacity. Looking forward to my in person training with Joe on Monday – hope I am up to snuff with that.

Weight 162

winflex · Beyond Nutrition Sponsored Athlete

Hey Dave....you are doing great. Legendary Olympic coach Abajiev said something to the effec t that if we trained only when we felt awesome, we'd seldom train. Pushing through is part of the characteristic that training develops in an athlete and it is also a big part of what makes you an athlete. We learn to take the good with the bad knowing that it will pay in the end when we reach our goals.

Hope you are feeling better. Next week will be much better esp. since you are leading it off with a Joe visit.

Yoster · The Truth!

Thanks big guy!!!

Yoster · The Truth!

Back / Calf
Lat Pulldown In – 3 warm, 190/6, 6, 6,
DB Bent Over Row – 2 warm, (95/8), 95/8, 8
Close Row – warm, 170/12, 12, 12
Pull-ups – 4 x fail
Donkey Calf – 3 warm, 555/15, 15, 15

Good workout this morning. Still holding onto my cold a bit – so not 100% strength – but nothing bad either. Overall pretty happy with things. My Pullups are pathetic though so not so happy about that – but they are to failure so I am maxing out on them. Good overall workout.

Had a great workout with Joe yesterday – legs. Always gets me refocused on things. Always like his approach – Simple and Logical. He noted I made some solid gains – so I take that as high praise – HA

Yoster · The Truth!

Hammies 4/5
Deads – 235/5, 275/5, 290/10, 10, 12
Glute Ham – 4 x fail
Split Squat – 185/10, 10, 10
Good Morning – 125/10, 135/10, 10
Lying Leg Ext – 85/15, 90/15
Abs

Good over workout – nothing exciting. Lost grip on deads. They were pretty solid – want the numbers up – but they aren’t there right now. Something to work on.

Yoster · The Truth!

DB Press – 65/5, 70/5, 75/10, 10, 10
Shrug – 2 warm, 275/8, 295/8, 8, 8
Front Bar Raise – 60/12, (70/12, 12)
ss Rear Delt Raise – 30/12, (35/12), 35/12
BB Curl – 3 warm, 115/6, 125/6, 6
Alt Dumb Curl – warm, 35/8, 40/8, 45/8
Con Curl – 25/12, 30/12, 35/12
15 minutes cardio
Weight 161 ½
Good workout this morning. DB Press a bit on the weak side – got it done – but the ROM wasn’t fantastic – this is when I wish I had a good spot – to just help out get a better ROM on some things. Oh well. Good overall though – some areas weaker – some a bit stronger – the Front Bar Raise felt awesome and was able to raise the weight a bit.
Overall a good workout – good week – weight steady at 161 ½
I swear though if one more person calls me skinny – I am going to lose my calm

Flee · Vertern Member

nice presses!!

the skinny comment....nothing worse then hearing those words lol

Yoster · The Truth!

Quads – 4/9
Squat – warm, 195/5, 235/3, 275/1 295/10
Hack – warm, 250/6, 6, 6
Leg Ext – warm, 250/12, 255/12, 260/12
Walk Lunge – 155/12, 175/12, 12
Front Squat – warm, 175/12, 195/12, 12
Abs
Weight 161 ½
Good workout. Having difficulty with the weight for the squats – need to back it down again I think. Hate to do it – but I just can’t lift it anymore – stinks – but it is what it is. Want the ROM instead of the weight – want both – but need to work on one to have the other. Hack good. Leg ext good, walk lunge good as well. Front Squat – good ROM.

20 wks out

Yoster · The Truth!

Back
Lat Pulldown – 3 warm, 190/6, 6, 6
DB Bent Over Row – 2 warm, 95/8, 8, 8
Close Row – warm, 170/12, 12, 12
Pullups – 4 x fail
Donkey Calf – 3 warm, 555/15, 15, 15
15 Cardio
Weight 161

winflex · Beyond Nutrition Sponsored Athlete

I haven't been called skinny in years. You should be partly happy that you aren't being called other things.

Yoster · The Truth!

Oh. I'm being called other things too!!

Yoster · The Truth!

Shoulder / Bi – 4/13/12
Military DB – warm, 50/5, 55/3, 65/1, 70/11
Shrug – 2 warm, 275/8, 295/8, 8
Front Raise Bar – 60/12, 70/12, 12
ss Rear Delt – 30/12, 35/12, 12
BB Curl – 2 warm, 115/6, 125/6, 6
Alt DB Curl – warm, 35/8, 40/8, 45/8
Con Curl – warm, 30/12, 35/12
15 cardio
Weight 161

winflex · Beyond Nutrition Sponsored Athlete

How many weeks out now?

Yoster · The Truth!

I'm at 19 buddy. Going to start my full prep at 16

Yoster · The Truth!

Quads
Squat – 195/6, 6, 6, 6, 6
Hack – warm, 250/6, 6, 6
Leg Ext – warm, 250/12, 255/12, 260/12
Walk Lunge – (175/12, 185/12, 12)
Front Squat – warm, 175/12, 195/12, 12
Abs
Weight 161
Good workout.
However over the weekend was really thinking things over – if I want to go through the time, expense and commitment it is going to take to do the prep this year. Just wasn’t feeling into it. Went to bed Saturday night thinking that I might just bow out of it. So it is funny how things work out.
Sunday was cleaning up the computer and popped on some old archived pictures of the kids. So there was this one picture of me about 6 or 7 years ago. Skinny but fat, whiter than white, drinking a beer watching Jacob in a kiddy pool. Quite the white trash moment – all I needed was my car up on blocks. However I saw that and just thought – nope – not going back to that. So not the biggest guy up there, may not win or even place – but I’m better today than I was 7 years ago so that is the real victory. The prep – is just the added push I need to be the VERY best I can be. To be a respectable “after” to a mediocre before.

winflex · Beyond Nutrition Sponsored Athlete

....or you could have let me convince you to spend your time, money, and commitment to converting you to the dark side (powerlifting).....

; )

Yoster · The Truth!

Ha!! I would live to powerlift but don't think my knees could take it!

Yoster · The Truth!

Back
Lat Pulldown In – 3 warm, 190/6, 6, 6
DB Bent Over Row – 2 warm, 95/8, 8, (100/8)
Close Row – warm, 170/12, 12, 12
Pullups – 4 x fail
Donkey Calf – 3 warm, 555/15, 15, 15
15 Minutes Cardio
18+ wks out

Good workout – felt pretty strong. Upped DB Bent Over Row a bit – other than that – nothing too new. Starting to see veins a bit more here and there “hey little guys” – nothing crazy – but they are staring to sprout

Yoster · The Truth!

Chest / Tri
DB Press – 65/6, 6, 6, 6, 6
Bench – 2 warm, 185/4, 175/8, 8
Chest Dips – 3 x fail
Incline DB – 65/12, 12
Tri Dip – 3 x fail
Rope Pulldown – warm, 160/12, 180/12, (190/12)
Reverse Press – 50/12, 60/12
20 minutes cardio
Weight 161

Good workout – nice and strong

Yoster · The Truth!

Hammies 4/19/12
Deads – 2 warm, 225/6, 6, 6, 6, 6
Glute Ham – 4 x fail
Split Squat – 185/10, 10, 10
Good Morning – 135/10, 10, 10
Lying Leg Raise – 85/15, 95/15
abs

159 ¾
Good workout – felt strong. Broke the 160 barrier. So hoping only about 9 – 10 more lbs!

Yoster · The Truth!

Shoulder / Bi – 4/20/12
DB Press – 2 warm, 50/6, 6, 6, 6, 6
Shrug – 2 warm, 275/8, 295/8, 8
Front Bar Raise – 60/12, 70/12, 80/12
ss Rear Delt Raise – (35/12, 40/12, 40/12)
BB Curl – 3 warm, 115/6, 125/6, 6
Alt DB Curl – warm, 35/8, 40/8, 45/8
Con Curl – warm, 30/12, (35/12)
20 minutes cardio
Weight 160 ½
Good workout – last of the deloads – moving back over to an interim workout for 2 wks and then updating as I start my official prep in 2 wks.

winflex · Beyond Nutrition Sponsored Athlete

I have one question...
How do you hold 50 percent of your bodyweight at an arms length in front of you without falling forward?
That is sick man!

Yoster · The Truth!

HA - never thought of that. I guess it is because my huge lats are a counter balance - HA. Thanks for the encouragement - after yesterday's show - it is crystal clear that I have a LOT of work to do. Some of those guys were just unreal.

Yoster · The Truth!

Squats – 4/23
Squat – 2 warm 255/8, 8, 8, 8, 8
Leg Ext – 2 warm, 250/12, 255/12, 260/12
Step Lunge – warm, 185/6, 195/6, 6
1 Leg Leg Press – 90/12, 180/12, 12, 12
Sissy Squat 45/12, 12,12
Upper and Oblique
Weight 158 ½
Good workout. Really getting old – HA. Need to do more warms. I was a bit disappointed in myself in the fact that my first working squat set was pathetic – but it got better with each set. So I need to just warm up a bit longer – HA. Weight was a bit heavy – so not so happy about that – but kept good form and good range of motion.

So after going to the competition this weekend – I am both energized and a bit defeated. I keep trying to focus on the improvements that I think I have made and not how anyone else is going – but it is hard to as you are – in reality – being judged against 6, 7, 8 other guys. Some were in just unbelievable conditioning and this wasn’t even a pro qualifier. So just going to focus on bringing the best I can. I know my strength is not going to be size – I just don’t have that – so need to bring the lean and conditioned and freak people out with that – HA. It was great seeing everyone and I am really happy that I am now part of this activity. Seeing the older guys especially is just really encouraging – it is great to see that just because you are over 50 years old – doesn’t mean you give up and turn to mush.