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

Flee · Vertern Member

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

Yoster · The Truth!

Back 4/24/12
Pullups - 5 x fail
T Bar Row – warm, 180/8, 190/8, 200/5
Seated Cable Row wide – warm, 150/12, (170/12, 12)
High Pulldown – warm, 140/15, (150/15, 15)
Stand Calf – 3 warm, 360/15, 15, 15
15 minutes cardio
Weight 159
Good solid workout. Think the T Bar was a bit too much – think my form wasn’t great – but will improve on that. Upped Seated Cable and High Pulldown. Standing calf good. Threw in some cardio as well.

People have noted that I look like I’m losing a bit of weight – so that is good I guess.

arnold23 · Vertern Member

Always a good sign when people begin to take note. Solid numbers all around!

Yoster · The Truth!

Chest / Tri – 4/26 – 17 ½ wks out
DB Chest – 85/8, 8, 8, 8, 8
IN DB Press – 80/8, 85/8, 8
Fly (Machine) – 140/12, 155/12, 12
Uneven Pushups – 2 x fail
Tri Press short – warm, 210/12, 12, 12
Lying Bar Ext – 70/12, 80/12, 12
1 Arm Pressdown – 70/12, 80/12
Weight 158 ½
Good workout – a bit weak but good. Needed help getting the In DB Press up – but other than that a pretty solid workout. Have been losing weight and not to hopefully jinx myself – but it hasn’t really been an issue and haven’t really even been trying too much at this point – just keeping it clean – but not to the point of starving at all. The next 8 or so lbs will be a bit difficult I am sure – but feeling confident going into it that I don’t have too much work to do. Just don’t want to look scrawny – want to be ripped – but not anemic

Yoster · The Truth!

Hammies – 4/26/12
Deads – 3 warms, 285/8, 8, 8, 8, 8
Leg Curl – warm, 115/8, 130/8, 135/8
Reverse Lunge – 135/4, 255/4, 4
Stiff DB – 110/10, 10, 10
Seated Leg Curl – (185/8, 205/8)
Weight 159
Good overall workout. As a whole feel like I am losing strength just a bit – but hey that is ok. Deads good and solid. Everything else good. Like the Stiff DB – nice and solid. Starting to see some veins here and there and just a bit more definition. Not there yet – but in the right direction.

Yoster · The Truth!

Shoulder / Bi- 4/27/12
DB Press – 65/8, 8, 8, 8, 8
Side Cable – 30/10, 35/10, 10, 10
Rear Delt raise – 45/12, 50/12, 12
SS db Shrug – 110/12, 12, 12
In DB Curl – 2 warm, 45/6, 6, 6
Cable Curl – 2 warm, 80/10, 120/10, 140/10
1 Arm Preacher (Machine) 40/12, 50/12, 60/12
10 minutes Cardio
Weight 159
Really good workout – accidently did 65 instead of 60 for DB Press – so not too bad a deal – HA. Overall good solid work out. DB Curls – were heavy. Preacher felt great love preacher curls. Continue to see a bit more definition creep in a here and there. Certainly a bit to go and need to nail conditioning solid for August.

Yoster · The Truth!

17 weeks
Quads 4/30/12
Squat – 235/3, 265/3, 285/8, 8, 8
Leg Ext – 3 warm, 250/12, 255/12
Step Lunge – warm, 185/6, (205/8, 8)
1 Leg Leg Press – 90/12, 180/12, 12, 12
Sissy Squat – 45/12, 12, 12
Abs
Weight 160
Ok workout. Really having issues with Squats – just everything seems heavy with them as of late. Not that I was ever breaking any records – but I did have a decent squat – now feel it is a bit on the “Whoosie” side. Rest of it was pretty good – nothing exciting – but good. Not my best Monday workout ever – but still acceptable.

Flee · Vertern Member

solid numbers...form and ROM are always more important than weight, keep getting the full ROM and really hit the muscle then the weight will start piling up

Yoster · The Truth!

@ flee. - ha my Romsucked too but thanks much forthe encouragement. Old knees don't like to bend - bit we' ll get there!!

Yoster · The Truth!

Chest / Tri – 5/1/2012 – 16 1/2 wks out
Flat Bench – 3 warm, 155/8, 175/8, 195/drop
Chest Dips – 4 x 10
Slight In DB Press – 75x3xfail
ss Slight In Fly – 55x4xfail
Tri Press – 3 warm, 210/10, 10, 10
Lying DB Ext – warm, 35/12, 12
1 Arm Underhanded – 60/12, 65/12
15 cycles – HITT Cardio
Weight 158 ½
Really good workout. Felt solid and strong!! Good numbers – ok so bench is breaking any records – but got great ROM and nice and slow. So did what it was supposed to do. Chest Dips – haven’t added any weight to this but have slowed down the motion to maximize it. DB Press and Fly were both good. Tri Press nice as was the rest of Tri exercises. Overall feeling good.

winflex · Beyond Nutrition Sponsored Athlete

Really? Ropes are my favorite. I feel like I hit the muscle belly deeper with them. I think they are great for bodybuilding and for powerlifting assistance work. This just goes to show that there are different strokes for different folks.....oh yeah and squats + deadlifts = glutes. Keeping killing those when they are in rotation and you will be happy with the glutes.

-- Edited by winflex on Wednesday 2nd of May 2012 01:11:10 PM

Yoster · The Truth!

Back / Hamstrings – 5/2/12 – 17 – 16 wks
T Bar – 3 warm, 170/8, 180/8, 190/8
Lat Pulldown – Palm Up – 2 warm, 150/8, (190/8, 8)
1 Arm DB Row – 70/10, 80/10, 90/10
ss Rope Pulldown – 120/10, 140/10, 150/10
DB Leg Curl – warm, (65/10, 10, 10)
Lying Leg Curl – 90/12, 12
Abs
weight 159
Good workout. T Bar solid – heavy but solid. Lat Pulldown good. 1 Arm row nice. Not a big fan on the Rope pulldown. Was able to up the DB Leg Curl – felt good. Overall feeling good – not hungry – seeing a bit of definition here and there. Will be good to see what 7 – 9 lb loss will bring out. Really want glutes – that is my goal this year – win or lose – want glutes

winflex · Beyond Nutrition Sponsored Athlete

Yoster wrote:
Really having issues with Squats – just everything seems heavy with them as of late. Not that I was ever breaking any records – but I did have a decent squat – now feel it is a bit on the “Whoosie” side.

This sounds more mental than anything but here are some placebo type tricks that may make you "feel" less like that ^^^:

1. Have another serving of sweet potato or whatever your carb is the night before....if you don't want to do that have another protein shake or serving of protein the night before.

2. Have another cup of coffee before you get to the gym in the morning.

3. Listen to some music that just sounds goddamn awful violent in your ride to the gym and in your headphones while training.

4. Once your squats warm ups start, do not talk to anyone; become a man on a mission. Give up being approachable (for a little bit).

Doing any one of these things or any combo or all of these things at the same time, have helped me get over many a mental hurdle with squats. Hopefully, they can help you too.

winflex · Beyond Nutrition Sponsored Athlete

Yoster wrote:
@ flee. - ha my Romsucked too but thanks much forthe encouragement. Old knees don't like to bend - bit we' ll get there!!

Bend those knees Dave! They like to be bendable...after all they are joints. You need to get these (Tommy Kono knee sleeves):

http://www.amazon.com/s/?ie=UTF8&keywords=tommy+kono+knee+sleeves&tag=googhydr-20&index=aps&hvadid=5158637081&hvpos=1t1&hvexid=&hvnetw=g&hvrand=1301813084672036551&hvpone=&hvptwo=&hvqmt=e&ref=pd_sl_9cgv1e6cq3_e

Yoster · The Truth!

Shoulder / Bi – 5/3
High In DB Press – 3 warm, 75/8, 8, 8
Front Raise BB – warm, 70/1, 80/10, 10
Side Lat Up/down – 25 – 35
DB Shrug – warm, 110/12, 12, 12
In DB Curl – warm, 45/6, 6, 6
Rope Curl – 100/12, 120/12, 12
ss Con Curl 30/12, 35/12, 12
10 min cardio
Weight 158
Good workout – a bit tired – was woken up by a little person around 3:30 last night. Oh well. Good workout though – need to up the weights a bit – but overall a pretty solid workout. Was a bit slower than I had wanted so wasn’t able to get my full cardio in – but will do that tomorrow instead. No big deal – I’m a river I can bend.

Yoster · The Truth!

Quads

So today was a pretty good workout – however I should reference my workout schedule more closely as I messed up a few exercises so not really going to post things today. Feeling good though. Weight is good – at 158. So it is slowly coming down as it should. Tomorrow will be my first run for my cardio – we’ll see how that goes – HA.

Yoster · The Truth!

Chest / Tri – 5/7 Wks 16 – 15
Flat Bar – 3 warm, (175/8, 8), 195/8
Chest Dips 4 x 10
Slight IN DB – 75 – 3 x fail
ss Slight In Fly – 55 – 3 x fail
Tri Press – 3 warm, 210/10, 10, 10
Lying DB Ext – 35/12, (40/12, 12)
1 Arm Underhand – 60/12, 65/12
Abs
Weight 158
Really good workout this morning – bench felt really strong (for what is was). Overall nice and solid workout. May lower some of the weights just for a better ROM. Always hate doing that – but know it is necessary. So veins poppin out all over the place this morning – starting to come in – funny what makes you happy. Things are starting to lean out – getting some definition. Also not feeling particularly hungry on the diet – which is scaring me just a bit – I know it will come.
Did have my cheat meal yesterday. Cindy’s dad’s birthday was yesterday – he would have been 70. He loved donuts – so we stopped by Dunkin Donuts after church (something we do occasionally) and grabbed some donuts in honor of him. Normally I wouldn’t have had one – but oddly enough – really felt that it was more important to do a small token to remember him on his birthday than to be so strict. So enjoyed a donut. Don’t think it did too much harm – compensated elsewhere in my macros.

Yoster · The Truth!

Back / Hammies – 5/8 – 16-15 wks
T Bar Row – 90/8, 125/8, 170/8, (190/8, 200/8)
Lat Pulldown palm Up – 120/8, 130/8, (170/8), 190/8, (200/8)
1 Arm DB Row – 70/10, (85/10, 90/10)
ss Rope Pulldown – 120/12, 140/12, 150/12
DB Leg Curl – 50/10, 65/10, 10
Lying Leg Curl – 90/12, 100/12
15 cycles HITT
Weight 158
HIGH day
Great workout!! Really really great workout. Upped the numbers a bit here and there and it was one of the best workouts I have had in a long time. Upped the T Bar a bit – can totally feel the pressure release from my back at the end of a set – love it!! Lat Pulldown good – but getting hard to pull it down as the stack totally outweighs me – ha. 1 Arm Row – nice as was everything else – just really clicked today!!

winflex · Beyond Nutrition Sponsored Athlete

Nice Dave!

Yoster · The Truth!

Shoulder / Bi – 5/9
Weeks 16 -1 5
High In DB Press – 3 warm, 75/8, 8, 8
Front Raise BB – warm, 70/10, 80/10, (90/10)
Side Raise up/Down – 25,30,35,30,25 x 5 x 3
DB Shrug – warm, 110/12, 12, 12
In DB Curl – 2 warm, 45/6, 6, 6
Rope Curl – 120/10, 140/10, 10
ss Con Curl – 30/12, 35/12, 12
Weight 156 ¾
Really good workout – just solid. Needed a spot for the High IN DB press – but solid – great ROM. Front Raise – upped it a bit so cool. Side Raise – good. DB Curl solid as was Rope and Con curl. Was pleasantly surprised at the weight loss. So really feel that this is well within reach.

Yoster · The Truth!

Quads – 5/9
Hack Squat – 3 warm, 250/8, 8, 8
Walking DB Lunge – warm, 80/10, (85/10, 10)
Leg Ext – warm, 250/10, (260/10), 260/10
Squat – warm, 225/10, 10, 10
Calf Single – 180/20, 20, 20
HITT Cardio – 15 cycles 20 sec on, 40 off
Weight 157
Really good solid workout. Hack good – not my most favorite exercise. DB Lunge – good – upped it a bit as with Leg Ext. Squat good. Not the most weight I have ever done – but really good, really deep squats – so think I may be sore tomorrow from that. Calf Singles – good a well. Did 15 cycles of HITT. Overall a good workout

Yoster · The Truth!

Back / Hammies – 5/14
wks 15 – 14 – HIGH
T Bar Row – 90/8, 125/8, (180/8), 190/8, 200/8
Lat Pulldown Palm Up – 120/8, 130/8, 170/8, 190/8, 200/8
1 Arm DB Row – 70/10, 80/10, 95/10
ss Rope Pulldown – 120/12, 140/12, 150/12
Leg DB Curl - 50/10, 65/10, 12
Lying Leg Curl – 90/12, 105/12
Upper / Lower Abs
Weight 157

Yoster · The Truth!

Chest / Tri

May 24, 2012

Wks 14-13

Macros – High

Incline Bar – 3 warm, 155/8, 175/8, 185/8
In DB – 2 warm, 85/9, 10
Flat Fly (Machine) warm - 160/12, 12, 12

Uneven Pushups – 2 x fail

Tri Dips – 4 x fail
Rope Pressdown – warm, 180/12, 190/12

Lying Bar Ext – 70/12, 80/12
Weight 154
Good workout – felt pretty strong. Everything is right on par (perhaps a bit lower) than what I was doing in July when I was about 20 lbs heaver – so feel pretty good about that. Did legs yesterday – was disappointed in my squat weight but concentrated on form and went really deep – so today – was a bit sore. Love that. So things are going well as a whole – feeling strong – getting lean – well within striking distance for the competition. So just need to maintain and lose a bit and we’ll see what happens. Hopefully no big race to the end.

Yoster · The Truth!

Back
Wk 14 – 13
5/25/12
Back
Lat Pulldown Close 3 warm, 170/8, 8, 180/8
Bent over row – 2 warm, 155/8, 8
Bench Row – 70/10, 85/10, 95/8
Straight Arm Pulldown – 140/12 12, 150/12
Single leg Curl – 2 warm, 85/6, 100/6, 115/6
Stiff leg Deads – 2 warm, 225/12, 12
Split Squat – 135/10, 10
Weight 154 ½
Good workout feeling strong overall pretty happy with things

Yoster · The Truth!

So today is a bit of an "off" day. Did do a 5K run with a 5 year old in a stroller - so that should count for something. Will be doing Legs tomorrow. Switching things around a bit as I am going to be off from work on Wednesday and hitting a local gym - not sure what they have - but assume will be easier to find stuff for shoulder / bi than legs.

Yoster · The Truth!

haven't been posting much - things have been crazy. Overall - very happy with my progress - down from 160 to 152.75 in about 6 wks so very happy with that progress. Diet has been loser this year. Been extra strict at times so that I can have a bit of fun here and there. I think I am coming in much more solid this time - not a lot bigger - but certainly leaner. So we will see - overall - prep has been fairly pleasant thus far.

winflex · Beyond Nutrition Sponsored Athlete

Will we see striations in your face muscles ? : )

Yoster · The Truth!

ass / face - whatever - HA. No I am hoping!!