Author Topic: Yamcha's Log: Go on, suck on it (Read 102108 times)

NaturalWonder83 · « **Reply #100 on:** December 15, 2015, 06:57:46 AM »

Quote from: Yamcha on December 15, 2015, 06:54:17 AM

12.15.15

~Feeling a bit under the weather this morning. Just stomach cramps and nausea.
~If I feel better this afternoon, I'll go over to Metroflex
~Think I'll just take it easy and hope it isn't the flu

feel better

Yamcha · « **Reply #101 on:** December 16, 2015, 05:40:23 AM »

12.16.15 Pull Day

~Warm-up/Foam Roll/Stretch
~Deadlifts: Work up to a Double @ 385; back off sets 3 x 8 @ 275
~Pull Ups w/ Neutral Grip: 4 x 12
~One Arm Dumbbell Rows: 2 x 12 ea. arm
~Trap Bar Suitcase Carries/Trap Bar Carries: 3 Sets Each approx. 40 yards/set.
~Ab Roller

Yamcha · « **Reply #102 on:** December 21, 2015, 04:37:50 AM »

*Sorry, I've been away for the weekend. But I am back and am ready up the volume!

12.21.15 ~ Push Day
~warm-up, foam roll, band rotator cuff w/u
~Barbell Bench Press Strength Routine:
  - Set 1: 165 x 10 (Paused)
  - Set 2: 225 x 10
  - Set 3: 250 x 8
  - Set 4: 255 x 6
~Military Press Strength Routine:
  - Set 1: 115 x 10
  - Set 2: 135 x 10
  - Set 3: 160 x 8
  - Set 4: 165 x 6
*May have to adjust weight; estimated 1MR
~Incline DB Press: 3 working sets; pyramid up in weight
~Incline DB Flyes: 3 Sets of 10
~DB Laterals: 3 working sets; pyramid up in weight
~ Triceps Pushdown: 3 Sets of 15, pyramid up in weight
~ Weighted Dips: 3 x 15 with 25lb plate added
~ Ab Wheel: 3 x 15
~ 20 minutes Stairmill

26 working sets.

Yamcha · « **Reply #103 on:** December 21, 2015, 06:55:44 AM »

Yamcha's Fun Food Review #6?

Walmart Gingerbread House Kit

I was at walmart this weekend and saw they had a gingerbread house kit for $3.50.
It contained EVERYTHING you needed, including a base/stand to prop up the house.
The lady and I spent a good hour drinking and decorating
I ended up eating the entire thing. It was good for being cheap.
Made my tummy hurt.

Overall: 8 out of 10, good value

EDIT: dog in bottom corner (left)

njflex · « **Reply #104 on:** December 21, 2015, 07:28:45 AM »

Quote from: Yamcha on December 21, 2015, 06:55:44 AM

Yamcha's Fun Food Review #6?

Walmart Gingerbread House Kit

I was at walmart this weekend and saw they had a gingerbread house kit for $3.50.
It contained EVERYTHING you needed, including a base/stand to prop up the house.
The lady and I spent a good hour drinking and decorating
I ended up eating the entire thing. It was good for being cheap.
Made my tummy hurt.

Overall: 8 out of 10, good value

lol...did one with my kids same one lol,,I wouldn't let them eat it...

Yamcha · « **Reply #105 on:** December 23, 2015, 06:43:26 AM »

12.22.15 ~ Pull Day

Warm-Up: 15 min elliptical
Foam Roll
Deadlifts: work up to 3 x 6 @ 350
T-Bar Row Apparatus: 3 x 12
Neutral, Close Grip Pulldowns (Facing Away): 3 x 12
Cable Curls: 3 x 12

12.23.15 ~ Rest Day

*** Made Oreo balls last night with the left over package of Gingerbread Oreos ***
Will be eating them tonight at a small Christmas party with roommate and ladies

Yamcha · « **Reply #106 on:** January 04, 2016, 02:32:39 AM »

I'm finally back to work, which means I can finally get back to having some sort of normal schedule.

Been busy eating and traveling.

Weighed in at 210 today. Haven't done any sort of physical training since before Christmas.

Now, I am 19 weeks out from Jamaica and the inaugural Royal Caribbean Cruise Ship Classic; the other passengers just don't know about it yet.

Time to put in the work.

Yamcha · « **Reply #107 on:** January 04, 2016, 07:35:07 AM »

01.04.16 - New Split is as follows:

Day 1: Push Hypertrophy (Reps Will Cycle: 15 on 1st week, 12 on 2nd, 8 on 3rd, Repeat)
Day 2: Pull Strength (Reps will Follow Candito Training model I have been running since Oct.)
Day 3: Legs Hypertrophy
Day 4: Rest
Day 5: Push Strength
Day 6: Pull Hypertrophy
Day 7: Legs Strength

Today - Push Hypertrophy
~Slight Incline DB Press: 4 x 15 Pyramid up to 60's with Green Strength Band added on 4th Set
~Standing Cable Flyes: 4 x 15 Pyramid
~Hex Press/Push Up Super Set: 3 x 15 Each
~Dumbbell Alternating Lateral Raise/Front Raise: 3 x 15 each
~Military Press: 3 x 15 + Behind Neck Press 1 x 15 (didn't feel too great, need to work on mobility)
~V-Bar Tricep Pushdown: 4 x 15
~Overhead Rope Extension: 4 x 15
~ Incline Sit Up w/ Medicine Ball: 3 x 25

*Fasted Cardio this AM as well

Yamcha · « **Reply #108 on:** January 05, 2016, 06:07:48 AM »

01.05.16

Pull: Strength Workout

~Warm-Up (elliptical 5 min-10 min)
~Rumble Roller
~Deadlift: 4 x 6 @ 350
~Pull-Up/Neutral Pull-Up/Chin-Up: 2 Sets each (2 reps shy of failure)
~T-Bar Row: 4 x 6
~Barbell Curls: 4 x 6 (Heavy, Strict)
~Ab Wheel 4 x 12

Yamcha · « **Reply #109 on:** January 06, 2016, 07:56:02 AM »

01.06.16

Legs: Hypertrophy

~Vince G's 8x8 (30 sec rest)
First, Lying Leg Curls
Second, Leg Extensions

~Leg Press: Moderate weight 3 x 25 to 30 Reps

~Walking Lunges w/ Kettlebells: 3 sets for approx. 25 yards

~Standing Calves: 10 on machine with weights, 10 off, back on (repeat 5 times) = 100 straight reps

~Post-workout cardio of some sort/Sauna

Yamcha · « **Reply #110 on:** January 11, 2016, 06:37:55 AM »

Thought the holiday shit was over with... not so much.
Last week was hellish, still managed to drop 10 pounds and keep it off.
Missed a lot of meals. Ate like shit Saturday because I was stuck at my nephew's 1st birthday

1.11.16 - Quick, Back Hypertrophy Workout

5 min. warm-up
foam roll: agile 8
~ Reverse Grip Pulldowns: 3 x 15
~ One Arm Meadows Rows: 3 x 15 Ea.
~ Seated Cable Rows/Pull Ups: 3 x 15/Failure
~ Trap Bar Deadlifts w/ Shrugs at top: 3 x 10-15

NaturalWonder83 · « **Reply #111 on:** January 12, 2016, 05:45:52 AM »

Vince g 8x8----Vince Gironda or Vince goodrum?

Quote from: Yamcha on January 06, 2016, 07:56:02 AM

01.06.16

Legs: Hypertrophy

~Vince G's 8x8 (30 sec rest)
First, Lying Leg Curls
Second, Leg Extensions

~Leg Press: Moderate weight 3 x 25 to 30 Reps

~Walking Lunges w/ Kettlebells: 3 sets for approx. 25 yards

~Standing Calves: 10 on machine with weights, 10 off, back on (repeat 5 times) = 100 straight reps

~Post-workout cardio of some sort/Sauna

Yamcha · « **Reply #112 on:** January 12, 2016, 05:47:48 AM »

Quote from: NaturalWonder83 on January 12, 2016, 05:45:52 AM

Vince g 8x8----Vince Gironda or Vince goodrum?

I doubt I could handle anything Venom Vince would formulate! That includes workouts/supplements

Yamcha · « **Reply #113 on:** January 12, 2016, 06:45:23 AM »

1.12.16 - Chest Hypertrophy (Quick)
~Warm-up/Foam Roll
~Cybex Chest Press Machine
~Cable Flyes
~Barbell Incline Press
~Dips/Push-up S.S.
~Ab Wheel
~20 min cardio

Yamcha · « **Reply #114 on:** January 14, 2016, 09:06:32 AM »

1.14.16 - Shoulder Hypertrophy
~ DB Lateral Raises: Run the Rack and Back
~ DB Arnold Press: 4 x 15
~ Rear Delt High Pulls/Band Pull aparts: 4 x 15
~ Military Press: 4 x15
~ Barbell Shrugs: 3 x 15

njflex · « **Reply #115 on:** January 14, 2016, 09:27:06 AM »

BOTH MAIN VILLIANS ARE DEAD FROM DIE HARD..

Yamcha · « **Reply #116 on:** January 14, 2016, 09:28:00 AM »

Quote from: njflex on January 14, 2016, 09:27:06 AM

BOTH MAIN VILLIANS ARE DEAD FROM DIE HARD..

Yamcha · « **Reply #117 on:** January 15, 2016, 06:40:29 AM »

It's about time for another fun food review, yes???

I'll go on a quest for some ice cream this weekend.

1.15.16: Arm Hypertrophy (quick)
~Warm-up
~Foam Roll
~Triceps Pushdown: Sets of 30, 20, 10
~EZ Bar Reverse Curls: 5 Sets of 12 w/ 30 seconds of Rest
~Close Grip Press Variation: 3 Sets x 15
~Barbell Curls: 3 sets x 15
~Some Sort of Extension (Elbow issues): 3 x 15
~DB Hammer Curls on Incline (Shoulder Blades Retracted) 3 x 15

NaturalWonder83 · « **Reply #118 on:** January 15, 2016, 07:43:57 AM »

Looking forward to the review
Find me the best cookie dough ice cream

Quote from: Yamcha on January 15, 2016, 06:40:29 AM

It's about time for another fun food review, yes???

I'll go on a quest for some ice cream this weekend.

1.15.16: Arm Hypertrophy (quick)
~Warm-up
~Foam Roll
~Triceps Pushdown: Sets of 30, 20, 10
~EZ Bar Reverse Curls: 5 Sets of 12 w/ 30 seconds of Rest
~Close Grip Press Variation: 3 Sets x 15
~Barbell Curls: 3 sets x 15
~Some Sort of Extension (Elbow issues): 3 x 15
~DB Hammer Curls on Incline (Shoulder Blades Retracted) 3 x 15

Yamcha · « **Reply #119 on:** January 18, 2016, 04:32:06 AM »

No ice cream this weekend....

I had an oil painting made of my dog.
It is huge. Need to find a custom frame, or get it gallery wrapped.

Yamcha · « **Reply #120 on:** January 19, 2016, 09:52:26 AM »

Let's see if I can remember my past two workouts

1.18.16 Back Hypertrophy
~Cardio Warm-up
~Behind the neck, wide grip pulldown x10 --> Front, Wide Grip Pulldown x 10 Superset (x3)
~T-Bar Row Apparatus 3x12, Pyramid up in weight
~One Arm Dumbbell Rows 3x12 Each
~Seated (elevated 2"), Wide (neutral) Grip Rows 3 x 12, Pyramided
~Stretchers 3 x 12
~Back Extensions 3 x 20

1.19.16 Chest Hypertrophy
~No Warm-Up
~Cybex Chest Press Machine (Pyramid)
~Flat Barbell Bench Press
~Cybex PecDec
~Push Up SuperSet (Feet Elevated, Normal, Hands on Bosu Ball)
~Cable Flyes
~Dips
~Frank Zane Roman Chair Sit Ups
~Treadmill

Yamcha · « **Reply #121 on:** January 20, 2016, 06:07:33 AM »

1.20.16 ~ Leg Hypertrophy
~Warm-Up
~Foam Roll
~Seated Leg Curls
~Single Leg Presses
~Lunges w/ Dumbbells
~Leg Extensions
~Trap Bar DeadSquats
~Standing Calves
~Stairmill

Yamcha · « **Reply #122 on:** January 21, 2016, 06:25:03 AM »

1.21.16 ~ Shoulder Hypertrophy
~Warm-Up
~Foam Roll
~Lateral Raises (Heavy Partials, sets of 30; Last set, drop weight and do full ROM)
~Standing OHP
~Reverse PecDec + Band Pull apart's
~Smith Machine Upright Rows (wide, wide grip)
~Extra Shrug Work
~Ab Cycle (Crunches, Knee Raises, Ab Wheel)
~Treadmill

My sponsorship recently gave me the following products:

NaturalWonder83 · « **Reply #123 on:** January 21, 2016, 07:25:45 PM »

People do like those
I think m stak makes u real hungry
U ever roll with pvc pipe?

Quote from: Yamcha on January 21, 2016, 06:25:03 AM

1.21.16 ~ Shoulder Hypertrophy
~Warm-Up
~Foam Roll
~Lateral Raises (Heavy Partials, sets of 30; Last set, drop weight and do full ROM)
~Standing OHP
~Reverse PecDec + Band Pull apart's
~Smith Machine Upright Rows (wide, wide grip)
~Extra Shrug Work
~Ab Cycle (Crunches, Knee Raises, Ab Wheel)
~Treadmill

My sponsorship recently gave me the following products:

Yamcha · « **Reply #124 on:** January 22, 2016, 08:31:31 AM »

Quote from: NaturalWonder83 on January 21, 2016, 07:25:45 PM

People do like those
I think m stak makes u real hungry
U ever roll with pvc pipe?

I have rolled on one when I was like 15 or 16 at a baseball camp, had no idea what in the hell I was doing.
they have one at the metroflex I occasionally go to
will give it a shot next time I am there