Yamcha's Log: Go on, suck on it

[Yamcha]

No cake review this weekend.
Will shoot for a review hopefully next cheat meal (Fri, Sat.)
However, I did have B&J's Salted Caramel Core Ice Cream, will do review if requested; in short, 8 out of 10

2.18.16

~Sauna
~Rumble Roll
~Side Laterals (HEAVY Partials x 30, drop x10 Full ROM)
~Bradford Presses
~Heavy Shrugs
~DB Shoulder Presses
~Rear Delt Flyes

2.19.16

~Sauna
~Rumble Roll
~Rack Deadlifts S.S. Chin Ups (8 Sets, 5 Working)
~Ab Wheel

2.20.16

~Barbell Incline
~DB Flat Bench
~Cable Flyes (Bent Over)
~Dips, Chest Isolated
~Low Flyes (Cable) S.S. Push-ups

2.21.16

~IHOP
~Rest

[Yamcha]

2.22.16 ~ *12 Weeks Out from Royal Caribbean Cruise Ship Classic

~Wake Up 2:46 am
~BANG! VPX Energy Drink + Bronkaid (*Ephedra)
~30 Min Stairmill (480 kcals burned)
~#1: EggWhite Pancake mixed w/ Half Scoop Salted Caramel Quest Nutrition Protein Mix
~ 2g Fish Oil, Multi, Green Tea Caps
~#2: 6 oz Chicken Breast + 1/2 cup jasmine rice
-#3: Protein Shake + Fish Oil

EDIT #1: Holy Shit, Ephedra works like CRAZY! this is my first time using pure ephedra. Running an EC stack 2 wks on/2 off for the next 12 weeks.

~ PreWorkout Meal: 1/2 cup oats, 1 Scoop Whey, 1 Tbsp. Almond Butter
~10 Min Pre - 1 Scoop NO Xplode + Bronkaid
~PostWorkout Meal: 6-8 oz. Chicken Breast + 1/2 Cup Jasmine Rice + 1 Packet EmergenC Immune Support
~ #6: EggWhite Pancake w/ Half Scoop Salted Caramel Quest Nutrition Protein Mix



This will basically be my diet for the next 12 weeks; I will carb cycle out the oats/rice on off days, or smaller muscle group days; Cardio will be fasted in the AM 6 days per week for 30 minutes. Fridays will be swimming. Gotta get in nautical shape for snorkeling in Grand Cayman. Wish me luck.

Here is my current look, and to reestablish the fact that I am no gimmick:

[Yamcha]

2.22.16 ~ Leg Hypertrophy
~Sauna
~Rumble Roll
~Standing Leg Curls on Cables SuperSet w/. Straight Leg Deadlifts
~Reverse Lunges SuperSet w/. Squats (High Rep) on Assisted Squat Machine, see picture
~Leg Extension
~Leg Press, High Rep & Heavy + Calve Raises at end of each set.

[DroppingPlates]

Question, is there a specific reason why you take a sauna before working out?

[Yamcha]

Question, is there a specific reason why you take a sauna before working out?

It's a quick 5-10 min. to get mentally prepared and get some sweat going.
Don't wanna waste energy on a bike/elliptical to warm-up
Also, you aren't supposed to foam roll "cold"
Just my usual routine.

[DroppingPlates]

It's a quick 5-10 min. to get mentally prepared and get some sweat going.
Don't wanna waste energy on a bike/elliptical to warm-up
Also, you aren't supposed to foam roll "cold"
Just my usual routine.

It makes sense the way you describe it, interesting.
I might try this before a shoulder workout, since I suffer from a cuff problem, but 5 min max since I get sleepy from sauna's, the infrared excluded.

[Yamcha]

2.23.16 ~ Back Hypertrophy
~Sauna
~w/u circuit: Rotator cuff w/u, behind neck pulldowns, ab coaster
~Reverse Grip Pulldowns S.S. w/ High Pulls (Rear Delt/Traps targeted)
~Seated Cable Rows
~Suitcase Rows w/ 80lb kettlebell
~Neutral Grip Pullups 5x8
~Deadlifts w/ Shrugs (3) at top 3 sets x 12 reps
~Banded Back Extensions

Great Workout (Ephedra has become my best friend)

[Yamcha]

2.24.16 ~ Quick Shoulder and Arm Pump
~Tiger Balm Joints
~Vince Gironda's 8x8 Side Lateral Dumbbell Raises (15 sec Rest) @ 30 lbs
~Barbell Military Press 6 x 8, pyramid up in weight
~Rope Pushdowns 8x8 (15 sec Rest)
~Reverse EZ Bar Curls 8x8 (15 sec)
~Weighted Dip Machine 6x8, pyramid up in weight
~Dumbbell Curls, alternating one arm; first set is supinated, second is hammer, repeat x 3 for total of 6 sets
~Reverse Grip Triceps Pushdown (straight bar) 4 x 12-15
~Cable Curls (Wide Grip) 4 x 12-15
~Shrugs, dumbbell; 3 sets: 50, 40, 30

[NaturalWonder83]

2.22.16 ~ Leg Hypertrophy
~Sauna
~Rumble Roll
~Standing Leg Curls on Cables SuperSet w/. Straight Leg Deadlifts
~Reverse Lunges SuperSet w/. Squats (High Rep) on Assisted Squat Machine, see picture
~Leg Extension
~Leg Press, High Rep & Heavy + Calve Raises at end of each set.

i always wanted to try that squat machine

[DroppingPlates]

i always wanted to try that squat machine

It's prob a great machine for tall people and people with squat posture problems

[Yamcha]

2.25.16

~Rest Day
~30 min stairmill (fasted, am)
~Down 6 lbs. since Monday 

[njflex]

2.25.16

~Rest Day
~30 min stairmill (fasted, am)
~Down 6 lbs. since Monday 

CUTTING A BIT HUH,,,YOU GET TO THAT POINT WHERE THE LINES OR ABS BLUR TOO MUCH AND YOU HAVE TO REEL IT IN...PIC STILL NUTS THO....

[DroppingPlates]

2.25.16

~Rest Day
~30 min stairmill (fasted, am)
~Down 6 lbs. since Monday 

But why not perform non-fasted HIIT cardio for 20 mins?

[Yamcha]

But why not perform non-fasted HIIT cardio for 20 mins?

I swim twice a week.

[DroppingPlates]

I swim twice a week.

Swimming is great, but I often get cramps in my hands.

[Yamcha]

Speaking of swimming, this morning was great.

Swim as fast as I can across. Rest. Repeat x 12

[NaturalWonder83]

Speaking of swimming, this morning was great.

Swim as fast as I can across. Rest. Repeat x 12

nice job

[Yamcha]

2.26.16

~11 Sets of Deadlifts working up to 425 for an easy double

2.27.16

~Banded Chest Press Machine
~Pec Deck Flyes
~Slight Incline DB press
~Push-Ups, Feet Elevated on Bench & hands on top of DB's for extended ROM
~Floor Presses (Heavy)

2.28.16

~W/U, rumble roll
~Banded Hip Flexor Walk
~Seated Leg Curls (6 Sets)
~Leg Press (6)
~Leg Extensions (6)
~Walking Lunges, 25 Plate Overhead (6)
~Seated Calves

2.29.16

~w/u, rumble roll
~reverse grip pulldowns (6)
~barbell rows (3)
~t-bar rows (3)
~meadows rows (3)
~trap bar deadlifts (6)
~ab wheel (100 reps)

[Yamcha]

Yamcha's Fun Food Review #10:Protein Powder Edition

Optimum Nutrition Gold Standard Whey, Cake Donut Flavor



Found a couple of free samples of this protein at my sponsor storefront.
Was excited to try this flavor.
Unfortunately,

Taste: 7 out of 10
Mixability: 9 out of 10, can be used for most any protein concoction (pancakes, baking, oatmeal, sludge)

Overall: 7.5 out of 10  

Would not buy a jug; would stick with Dymatize Iso-100 Birthday Cake

[Yamcha]

3.1.16 ~ Overreach Day
~Fasted Cardio
~AM Workout - Hypertrophy Shoulders
~PM Workout - Hypertrophy Arms

3.2.16
~Fasted Cardio
~Rest From Weights

[Yamcha]

3.3.16
~Fasted Cardio
~Rowing Machine Warm-Up
~Rumble Roll
~ 5 x 5 Trap Bar Deadlifts
~ 5 x 8 Wide Grip Pull-Ups
~ Back Extensions
~Ab Wheel
~Stretch

[Yamcha]

3.4.16
~Sauna
~Warm-Up Rotator Cuff
~Banded DB Flat Bench
~Heavy, Arnold-esque DB Flat Flyes
~Smith Incline
~Pec Dec Flyes
~Feet Elevated, Hands on top of dumbbell Push-ups (extended ROM)

3.5.16
~Barbell Deadlifts up to 425 lbs.
~Lying Hamstring Curls *S.S.* Straight Leg Deads
~Leg Press
~Leg Extensions

3.6.16
~Behind Neck Pulldowns
~Wide,Neutral Grip Pulldowns
~One-Arm DB Rows
~T-Bar Rows
~Seated Row Machine
~Close,Neutral Grip Pulldown (facing away)
~Reverse Grip Pulldowns
~Straight Arm Lat stretch
~Sit-Ups

Quick Food Review: BJ's Brewhouse Monkey Bread Pizookie - 8 out of 10
Monkey Bread cooked in a skillet served with Two Scoops of their house-made Ice Cream
It was good, but not as good as the original chocolate chip cookie Pizookie; or the seasonal Red Velvet

[DroppingPlates]

~Banded DB Flat Bench

Nice, that's a favorite of mine.
I perform them with bands attached to a cable cross machine, so there's resistance during the whole movement.

[NaturalWonder83]

Those vpx bang drinks u have pre workout
I saw at vitamin shoppe they make a pre workout powder of them now

[Yamcha]

Those vpx bang drinks u have pre workout
I saw at vitamin shoppe they make a pre workout powder of them now

That's nice; If they have the champagne flavor I may buy a tub. That's my favorite.