Yomo's Log...

[ChrisLindsay9]

Yeah, my 235x12 AMRAP set reminded me of not only how out of cardio shape I'm in, but how much extra stamina you lose when you're trying to stay fresh between meets.

Multiple AMRAP sets though? Good night, bro.

 

[Yomo]

Yeah, my 235x12 AMRAP set reminded me of not only how out of cardio shape I'm in, but how much extra stamina you lose when you're trying to stay fresh between meets.

Multiple AMRAP sets though? Good night, bro.

ha...yea....slept like a baby....

...debating adding 1:2/3 ratio HIIT clips for maybe 10-15 mins at end of sessions from here on out...

 

[Yomo]

5/17/16

Fluff

Drop rep Supersets (4 Total Sets - 60 sec intervals)

Start @ (5) BW Dips = 15 reps per set = 60 reps Total
Start @ (5) Push Ups = 15 reps per set - 60 reps Total

Drop rep Supersets (2 Total Sets - 60 sec intervals)

Start @ (10 - multiples of 2) Empty Barbell Curls = 30 reps per set = 60 Total reps
30lb Hammer Curls - 5 reps down to 1 = 15 reps per set = 30 Total reps

Drop rep Supersets (2 Total Sets - 60 sec intervals)

Start @ (5) 45lb plate shrugs - each hand/5 sec hold = 15 reps per set = 30 Total reps
Start @ (10 - multiples of 2) Single Arm Arnold Press/30lbs = 30 reps per set = 60 Total reps

Drop rep Supersets (2 Total Sets - 60 sec intervals)

Start @ (10 - multiples of 2) Ab Rollers = 30 reps per set = 60 Total reps
Start @ (25 - multiples of 5) Oblique Twists = 75 reps per set = 150 Total reps

Empty Barbell Burn set

5 reps, 5 seconds rest until 50 total reps


DONE

 

[Yomo]

5/19/16

Weight = 190.3


Pause Bench

135 x 10
185 x 5
225 x 3 (Vid)
245 x 1 (Vid)
280 x 3 (Vid)
290 x 2 (Vid)
290 x 2 (Vid)
300 x 1 (Vid)
300 x 1 (Vid)
300 x 1 (Vid)

TnG Close Grip Bench

265 x 4 (Vid)
265 x 4 (Vid)
265 x 4
265 x 4 (Vid)
265 x 4 (Vid)

Dips (Vid)

BW x 20 x 3 sets

(1) Drop Rep Superset

Start @ 25 - Multiples of 5 - Oblique Twists = 75 Total reps
Start @ 25 - Multiples of 5 - Empty Barbell Curls = 75 Total reps
Start @ 20 - Multiples of 4 - Ab Rollers = 60 Total Reps

Decent day...tank ripped on 1st 300 single, didn't want to run all the way upstairs til I completed all 3 singles, so disregard the nips...

 

[UncleAl]

Strong benching. Bet you got a great pump on fluff day.

 

[Yomo]

Strong benching. Bet you got a great pump on fluff day.

Thanks AL...Bench is finally starting to move a bit better now....and without being too obvious, I'm growing quite fond of drop rep SS's...surprisingly, the DIP/Push Up SS was the most taxing...

 

[Yomo]

5/20/16

Ab Work

2 Supersets that equaled 100 Ab Rollers, 30lb Weighted Side Bends, and Oblique Twists w/ 25lb plate, each..... after yard work...

5/21/16

Weight = 189.8 (Whoa...)

Sumo DL (All done Beltless)

185 x 5
225 x 5
315 x 3
365 x 1
425 x 3 (Vid)
435 x 2 (Vid)
435 x 2 (Vid)
450 x 1
450 x 1 (Vid)
400 x 3 (Vid)
400 x 3 (Vid)
400 x 3 (Vid)

Was supposed to add Def. Conv. Deads, but as I was setting up for them, I felt a small tweak in my groin area, so played it safe and shut it down....

 

[Yomo]

5/23/16

Weight = 189.6

Squat (Sleeves)

Air Squats with banded Y stretch held throughout set x 20
135 x 8
185 x 5
225 x 5
275 x 3
315 x 1
350 x 3 (Belt from here on out - Vid)
360 x 2
360 x 2 (Vid)
370 x 1 (Vid)
370 x 1 (Vid)
370 x 1 (Vid)
330 x 3 (Vid)
330 x 3 (Vid)
330 x 3 (Vid)
330 x 3 (Vid)
330 x 3 (Vid)

3 ct Pause Squat (Just sleeves)

265 x 3
265 x 3 (Vid)
265 x 3 (Vid)

Seated OH Press

115 x 5
135 x 5 (Vid)
135 x 10 (Belt - Vid)
135 x 10

Dips

BW + 115lbs x 5
BW + 115lbs x 5 (Vid)
BW + 115lbs x 5 (Vid)

Tried for Low Bar today, just not comfortable....once I made the switch to High Bar, everything seemed to move better...

 

[UncleAl]

Wow! I don't know which impressed me most, the lonnnnng paused squats or the weighted dips. Good session!

 

[Turbolag]

Nice work man!

 

[Yomo]

Wow! I don't know which impressed me most, the lonnnnng paused squats or the weighted dips. Good session!

Thanks Al....little by little things are coming together...

 

[Yomo]

5/24/16

Fluff

Dips

BW +45lbs x 10, 8, 6, 4, 2 = 30 Total Reps (15 seconds between sets)

(2) Drop Rep Supersets (60 seconds between sets)

Start @ (10 - multiples of 2) Empty Barbell Curls = 30 reps per set = 60 Total Reps
30lb Hammer Curls - 5 reps down to 1 = 15 reps per set = 30 Total Reps

(2) Drop Rep Supersets (60 seconds between sets)

Start @ (5) 45lb plate shrugs - each hand/5 sec hold = 15 reps per set = 30 Total Reps
Start @ (10 - multiples of 2) Single Arm Arnold Press/30lbs = 30 reps per set = 60 Total Reps

(1) Drop Rep Superset

Start @ (25 - multiples of 2) Ab Rollers = 75 Total Reps
Start @ (25 - multiples of 5) Oblique Twists = 75 Total Reps

(1) Drop Rep Superset

Start @ (20 - multiples of 4) Ab Rollers = 60 Total Reps
Start @ (20 - multiples of 4) Side Bends/30 lbs = 60 Total Reps

Dips

BW x 10, 8, 6, 4, 4, 4, 2, 2, 2, 2, 2, 2, 1 ,1 = 50 Total Reps (10 seconds between sets)

Empty Barbell Curls

x 25, 20, 15, 10, 5 = 75 Total Reps (10 seconds between sets)