Yamcha's Log: Go on, suck on it

[Yamcha]

Stats:
26 yrs. old
5'7"
Current Weight: 193 lbs. (Fat; 15% bf)
Lifetime Natural

Goals:
Current goal is to get my strength back; I competed in a bodybuilding show last month
Running Candito 6 week strength plan. Bare bones basic strength program focusing on big 3

Todays Workout (Currently on 4th week of 6 week program):

~Foam Roll with Rumble Roller 3" studs - Agile 11 warm-up

~Barbell Back Squats: Warm up to 3 working sets (360 x 3; 365 x 3; 370 x 3)

~Deadlift Variation (This week is Rack Deadlifts): 2 working sets (405 x 6; 425 x 6)

~Front Squat (Hypertrophy) 3 x 15-20 @ 135

~ Lunges w/ DB's @ 45's for approx. 25 yards

~Suitcase Carries w/ Trap Bar: See Video of Pete Rubish https://instagram.com/p/9YxAJOsZoK/?taken-by=pete.rubish

[NaturalWonder83]

I'm glad u began a log

The rumble roller is great

[Yamcha]

I'm glad u began a log

The rumble roller is great

I agree. keeps me from having to go see chiropractor

[Yamcha]

Attached Picture of when I dieted down for show last month.

I weighed in at 171. I overdieted terribly. Was practically keto the last month of prep.

But this is what a life time natty looks like with shitty genetics 

So I clearly need to put on size everywhere!

[ritch]

Hello!
I read something about a log for me to suck on here, where is it?

[Yamcha]

Hello!
I read something about a log for me to suck on here, where is it?

 

Postworkout Meal - Immediately after Shake (2 scoop BSN Isolate Vanilla, my current sponser, with 12 ounces of Cutie orange juice and 10 grams creatine monohydrate) <--- Tastes Like an Orange Julius

45 minutes later - 8 oz. Chicken Breast and 1 Cup Basmati Rice

[njflex]

Attached Picture of when I dieted down for show last month.

I weighed in at 171. I overdieted terribly. Was practically keto the last month of prep.

But this is what a life time natty looks like with shitty genetics 

So I clearly need to put on size everywhere!

nice build,delts look good from rear,back has some good lines,thickness is tought clean but keep plugging if u intend to stay clean,like to see a 'fat'15 pct pic...could use some more pec mass as well,,overall nothing to be ashamed of...

[Yamcha]

11/13/15 - Usual Morning Routine

~Wake Up 2:45 am; Drink VPX Redline Extreme (Sour Patch Flavor) + Green Tea Pills
~Commute to Work (Mgr @ Community College Gym)
~30 min. stairmill (517 Cals; 105 steps/min.)
~1 Cup Egg Whites + Powdered PB cooked into pancake; Quest Bar
~Browse GetBig
~Open Gym @5 am

[NaturalWonder83]

This is a good log
Please keep it going

The stairs u do is the best for cardio imo

[Yamcha]

Preworkout Meal, 1 - 1.5 hour before:

~1/2 Cup of Brown Rice Cereal + 1 Scoop Whey Isolate + 1 Tbsp. Justin's Vanilla Almond Butter

30 Minutes Before Workout

~VPX Bang Canned Energy Drink (Champagne Cola or Lemon Drop Flavor) *VERY GOOD STUFF, GET THEM FOR FREE*

[Yamcha]

11/13/15- Planned Workout

~Bench Press w/ Pause: 3 Working Sets (240 x 3, 250 x 2-4, 260 x 1-2)
~Barbell Rows: 4 Working Sets ( x10, x10, x8, x6 *Will go as heavy as form will allow, super strict)
~Barbell Military Press: 4 Working Sets (Like Above)
~Weighted Pull Ups (Neutral Grip): 4 Working Sets @ +25lbs

Optional Exercises (If energy allows):
~SS: Weighted Dips + EZ Bar Reverse Curls (3 Working Sets x 12-15)
~SS: Hammer Strgth Chest Press + Pec Dec Flyes (3 Working Sets x 12-15)
~Ab Routine (Wheel, Weighted Crunches, Knee Raises) x 3

[njflex]

YEAH GENE ..HE KEEPS GOOD LOG LIKE YOU ,,, ..

[NaturalWonder83]

YEAH GENE ..HE KEEPS GOOD LOG LIKE YOU ,,, ..

mine is boring compared to his
I don't have the patience to type so much

[njflex]

mine is boring compared to his
I don't have the patience to type so much

I DO ONE IN THE OVER 45 SECTION NOT EATING PART TOO MUCH TO LIST ,BUT WORKOUTS SETS/REPS/EXERCISES EVERY DAY I POST/TRAIN..

[NaturalWonder83]

I DO ONE IN THE OVER 45 SECTION NOT EATING PART TOO MUCH TO LIST ,BUT WORKOUTS SETS/REPS/EXERCISES EVERY DAY I POST/TRAIN..

let me check it out

[njflex]

let me check it out

I MEANT IN THE 45 AND OVER THREAD SORRY....

[Yamcha]

Today was a strange, yet amazing, workout; I get off relatively early on Fridays and go to train at the local Metroflex.
I WAS THE ONLY ONE THERE!  
Imagine having an entire Metroflex to yourself.

My strength is coming back extremely quickly since competition.
Just 3 weeks ago I was struggling with 185 on the bar, but that is also do to the fact that I don't barbell bench that often.
Today, I threw up 260 lbs 5 times like it was nothing.
Amazing what 20 lbs. of excess body weight can do.

I'll be resting all weekend, maybe throw in an ab cycle or barbell complex if I am bored at work.
Hope everyone has a great weekend planned, don't pull a Groink!

[NaturalWonder83]

Today was a strange, yet amazing, workout; I get off relatively early on Fridays and go to train at the local Metroflex.
I WAS THE ONLY ONE THERE!  
Imagine having an entire Metroflex to yourself.

My strength is coming back extremely quickly since competition.
Just 3 weeks ago I was struggling with 185 on the bar, but that is also do to the fact that I don't barbell bench that often.
Today, I threw up 260 lbs 5 times like it was nothing.
Amazing what 20 lbs. of excess body weight can do.

I'll be resting all weekend, maybe throw in an ab cycle or barbell complex if I am bored at work.
Hope everyone has a great weekend planned, don't pull a Groink!

which metroplex do u train at?? Plano or Arlington

[Yamcha]

which metroplex do u train at?? Plano or Arlington

I train at a small Metroflex in Tyler, TX. It is in East Texas, about 2 hours east of Dallas.

[Yamcha]

nice build,delts look good from rear,back has some good lines,thickness is tought clean but keep plugging if u intend to stay clean,like to see a 'fat'15 pct pic...could use some more pec mass as well,,overall nothing to be ashamed of...

Here is a fat body pic. I weighed in at 196 this morning. That is after lots of Mexican food and a pint of Ben and Jerry's.
I doubt I will ever post a frontal pic, due to the fact that I have wide hips and no visible abs.
Vanity of Peace

[Yamcha]

Here is the community college gym where I work.
The equipment is all early 90's and heavy duty. Dumbbells up to 150.
We have a few new pieces of Rouge Equipment, my favorite being the leg press than can be switched from one leg to two with a lever.

[njflex]

Here is a fat body pic. I weighed in at 196 this morning. That is after lots of Mexican food and a pint of Ben and Jerry's.
I doubt I will ever post a frontal pic, due to the fact that I have wide hips and no visible abs.
Vanity of Peace

NICE BACK...WHEN I'M HEAVY I HOLD IN MY LOWER BACK TOO...KEEP IT UP HOW TALL AGAIN?200 LBS ..

[Yamcha]

11-14-15

~30 minutes of weighted carries; Suitcase Carries and Trap Bar Carries

*Drank quite a bit too much later that night. My appetite has been crazy through the roof lately.

11-15-15

~Full Rest Day, no activity; All next week is a "Test Week" to determine my new training maxes on Squats, Deads, and Bench.
I am excited to see how much strength I have gained.

[NaturalWonder83]

Your gym looks awesome
Do u ever work out with anyone there? Or always by yourself?

[Yamcha]

Your gym looks awesome
Do u ever work out with anyone there? Or always by yourself?

I usually lift during open hours (Get Paid to Workout!  ); I do not have a workout partner, but there are usually college kids around if I need a spot.