Yomo - Stronger Than Yesterday

Discussion in 'Member Online Journals' started by Yomo, Dec 27, 2016.

  1. Yomo

    Yomo VIP Member

    Dec 18, 2015
    694
    219
    Thought a new Training Log was overdue....

    Info:

    H = 5'7
    Weight = 190 (Currently)
    Age = 30

    I am a lifetime drug free lifter

    I've recently dealt with a string of negatives...mentally, physically, emotionally...you name it...but from here on out I only want to better myself in every way possible...I've learned a great deal of information from this site and only want to continue to learn and improve.

    I've recently started a 12 week routine, much more focused on appearance, than overall strength...afterwards, I plan on attacking Powerlifting and never looking back...

    My best lifts on the year are as followed (all completed under 200lbs BW) : Squat - 450lbs / Pause Bench - 345lbs / Deadlift (Conv) - 525 / Front Squat - 345lbs x 2



    ^^ Front Squat - 345 x 2



    ^^ Deadlift - 465 x 5 / Squat - 450 / Bench - 345



    ^^ Squat - 405 x 5
     
    LMC.Linda likes this.
  2. Yomo

    Yomo VIP Member

    Dec 18, 2015
    694
    219
    Update:

    From early November to maybe a week past Thanksgiving, life has been a roller coaster...I lost a very special person to what was his 2nd fight with Cancer...I was then introduced to a new love of my life, a daughter, born shortly thereafter... within this time frame, my physical appearance took a turn for the worst...I reached 207 lbs when it was all said and done...

    I am currently closing in on 4 weeks of a 12 week routine, and also down 17lbs, after torturing myself on less than 30-50 grams of carbs a day...the plan is to drop to as close to 180 as possible and focus on adding legit muscle to my frame...
     
  3. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    9,204
    2,053
    I'm sorry for your loss.

    I think it's great you want to better yourself all around and congrats on the new addition.
     
    Yomo likes this.
  4. Yomo

    Yomo VIP Member

    Dec 18, 2015
    694
    219
    WEEK ONE

    12/1/16

    Squat

    135 x 5, 185 x 5, 225 x 3, 275 x 2
    315 x 10
    295 x 6, 295 x 6, 295 x 6

    2" Deficit Deadlift

    275 x 10, 275 x 10, 275 x 10, 275 x 10

    Single Leg Split Squat - 25lbs - 1 x 15, 3 x 1o
    T Bar Row - 115lbs - 1 x 15, 3 x 10
    (SS) Wide Grip BB Curl / Close Grip Reverse Curl - 45lbs - 3 x 15/10
    (SS) Hyperextensions / Ab Rollers - 3 x 15

    12/2/16

    Bench Press

    135 x 10, 185 x 8, 225 x 5
    245 x 10
    215 x 6, 215 x 6, 215 x 6

    Close Grip bench

    160 x 10, 160 x 10, 160 x 10, 160 x 10

    Floor Press

    135 x 15, 135 x 12, 135 x 12, 135 x 12

    Dips - BW x 20, x 12, x 10, x 8
    3ct Plate Shrug - 45's - 1 x 15, 3 x 10
    BB Lateral Raise - 45lbs - 1 x 20, 1 x 16, 1 x 14, 1 x 12
    T Bar Rows - 115lbs - 1 x 20, 1 x 16, 1 x 14, 1 x 12
    Ab Rollers - 3 x 15

    12/5/16

    Front Squat

    135 x 5, 185 x 5, 205 x 3
    235 x 10
    215 x 6, 215 x 6, 215 x 6

    Squat

    215 x 10, 215 x 10, 215 x 10, 215 x 10

    Single Leg Split Squat - 25lbs - 1 x 15, 3 x 1o
    T Bar Row - 115lbs - 1 x 15, 3 x 10
    (SS) Wide Grip BB Curl / Close Grip Reverse Curl - 45lbs - 3 x 15/10
    (SS) Hyperextensions / Ab Rollers - 3 x 15

    12/6/16

    Seated OH Press (No back support)

    45 x 10, 75 x 8, 95 x 6
    135 x 10
    115 x 6, 115 x 6, 115 x 6

    SlingShot Pause Bench

    225 x 10, 245 x 10, 255 x 10
    255 x 8, 255 x 8, 255 x 8, 255 x 8

    Legs Up Bench

    145 x 10, 145 x 10, 145 x 10, 145 x 10

    Dips - BW x 20, x 12, x 10, x 8
    3ct Plate Shrug - 45's - 1 x 15, 3 x 10
    BB Lateral Raise - 45lbs - 1 x 20, 1 x 16, 1 x 14, 1 x 12
    T Bar Rows - 115lbs - 1 x 20, 1 x 16, 1 x 14, 1 x 12
    Ab Rollers - 3 x 15
     
    Last edited: Dec 28, 2016
  5. Yomo

    Yomo VIP Member

    Dec 18, 2015
    694
    219
    much appreciated BI
     
  6. Yomo

    Yomo VIP Member

    Dec 18, 2015
    694
    219
    WEEK TWO

    12/8/16

    Squat

    135 x 5, 185 x 5, 225 x 3, 275 x 2
    335 x 8
    315 x 5, 315 x 5, 315 x 5

    2" Deficit Deadlift

    315 x 8, 315 x 8, 315 x 8, 315 x 8

    Single Leg Split Squat - 35lbs - 1 x 12, 3 x 1o
    T Bar Row - 125lbs - 1 x 12, 3 x 10
    (SS) Wide Grip BB Curl / Close Grip Reverse Curl - 45lbs - 3 x 15/10
    (SS) Hyperextensions / Ab Rollers - 3 x 15

    12/9/16

    Bench Press

    135 x 10, 185 x 8, 225 x 5
    265 x 8
    235 x 5, 235 x 5, 235 x 5

    Close Grip bench

    175 x 8, 175 x 8, 175 x 8, 175 x 8

    Floor Press

    155 x 12, 155 x 10, 155 x 8, 155 x 6

    Dips - BW x 15, x 9, x 7, x 8
    3ct Plate Shrug - 45's - 1 x 15, 3 x 10
    BB Lateral Raise - 65lbs - 1 x 18, 1 x 12, 1 x 12, 1 x 12
    T Bar Rows - 125lbs - 1 x 18, 1 x 12, 1 x 12, 1 x 12
    Ab Rollers - 3 x 15

    12/12/16

    Front Squat

    135 x 5, 185 x 5, 205 x 3
    245 x 8
    225 x 5, 225 x 5, 225 x 5

    Squat

    275 x 8, 275 x 8, 275 x 8, 275 x 8

    Single Leg Split Squat - 35lbs - 1 x 12, 3 x 1o
    T Bar Row - 125lbs - 1 x 12, 3 x 10
    (SS) Wide Grip BB Curl / Close Grip Reverse Curl - 45lbs - 3 x 15/10
    (SS) Hyperextensions / Ab Rollers - 3 x 15

    12/13/16

    Seated OH Press (No back support)

    45 x 10, 75 x 8, 95 x 6
    145 x 8
    120 x 5, 120 x 5, 120 x 5

    SlingShot Pause Bench

    225 x 10, 245 x 10, 265 x 8
    265 x 6, 265 x 6, 265 x 6, 265 x 6

    Legs Up Bench

    160 x 8, 160 x 8, 160 x 8, 160 x 8

    Dips - BW x 18, x 12, x 10, x 10
    3ct Plate Shrug - 45's - 1 x 15, 3 x 10
    BB Lateral Raise - 65lbs - 1 x 18, 1 x 12, 1 x 12, 1 x 12
    T Bar Rows - 125lbs - 1 x 18, 1 x 12, 1 x 12, 1 x 12
    Ab Rollers - 3 x 15
     
  7. Yomo

    Yomo VIP Member

    Dec 18, 2015
    694
    219
    WEEK THREE

    12/15/16

    Squat

    135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1
    350 x 6
    330 x 4, 330 x 4, 330 x 4

    2" Deficit Deadlift

    370 x 6, 370 x 6, 370 x 6, 370 x 6

    Single Leg Split Squat - 45lbs - 4 x 10
    T Bar Row - 135lbs - 1 x 12, 3 x 10
    (SS) Wide Grip BB Curl / Close Grip Reverse Curl - 45lbs - 3 x 15/10
    (SS) Hyperextensions / Ab Rollers - 3 x 15

    12/16/16

    Bench Press

    135 x 10, 185 x 8, 225 x 5
    275 x 6
    240 x 4, 240 x 4, 240 x 4

    Close Grip bench

    190 x 6, 190 x 6, 190 x 6, 190 x 6

    Floor Press

    170 x 10, 170 x 10, 170 x 8, 170 x 8

    Dips - BW x 19, x 12, x 9, x 10
    3ct Plate Shrug - 45's - 1 x 15, 3 x 10
    BB Lateral Raise - 75lbs - 1 x 16, 3 x 10
    T Bar Rows - 135lbs - 1 x 16, 3 x 10
    Ab Rollers - 3 x 15

    12/19/16

    Front Squat

    135 x 5, 185 x 5, 225 x 3
    265 x 6
    245 x 4, 245 x 4, 245 x 4

    Squat

    295 x 6, 295 x 6, 295 x 6, 295 x 6

    Single Leg Split Squat - 45lbs - 4 x 10
    T Bar Row - 135lbs - 1 x 12, 3 x 10
    (SS) Wide Grip BB Curl / Close Grip Reverse Curl - 45lbs - 3 x 15/10
    (SS) Hyperextensions / Ab Rollers - 3 x 15

    12/20/16

    Seated OH Press (No back support)

    45 x 10, 75 x 8, 95 x 6
    155 x 6
    135 x 4, 135 x 4, 135 x 4

    SlingShot Pause Bench

    225 x 10, 265 x 6, 295 x 6
    295 x 5, 295 x 4, 295 x 3, 295 x 2

    Legs Up Bench

    175 x 6, 175 x 6, 175 x 6, 175 x 6

    Dips - BW x 20, x 15, x 12, x 12
    3ct Plate Shrug - 45's - 1 x 15, 3 x 10
    BB Lateral Raise - 75lbs - 1 x 16, 3 x 10
    T Bar Rows - 135lbs - 1 x 16, 3 x 10
    Ab Rollers - 3 x 15
     
  8. Yomo

    Yomo VIP Member

    Dec 18, 2015
    694
    219
    WEEK FOUR

    12/22/16

    Squat

    135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1, 335 x 1
    375 x 4
    345 x 3, 345 x 3, 345 x 3

    2" Deficit Deadlift

    395 x 4, 395 x 4, 395 x 4, 395 x 4, 395 x 4

    Single Leg Split Squat - 45lbs - 1 x 12, 3 x 10
    T Bar Row - 145lbs - 1 x 10, 3 x 8
    (SS) Wide Grip BB Curl / Close Grip Reverse Curl - 45lbs - 3 x 15/10
    (SS) Hyperextensions / Ab Rollers - 3 x 15

    12/23/16

    Bench Press

    135 x 10, 185 x 8, 225 x 5
    295 x 3
    250 x 3, 250 x 3, 250 x 3

    Close Grip bench

    200 x 4, 200 x 4, 200 x 4, 200 x 4, 200 x 4

    Floor Press

    185 x 8, 185 x 8, 185 x 8, 185 x 8

    Dips - BW x 20, x 15, x 12, x 10
    3ct Plate Shrug - 45's - 1 x 15, 3 x 10
    BB Lateral Raise - 85lbs - 1 x 14, 3 x 10
    T Bar Rows - 145lbs - 1 x 14, 3 x 10
    Ab Rollers - 3 x 15

    12/26/16

    Front Squat

    135 x 5, 185 x 5, 225 x 3, 245 x 1
    295 x 4
    275 x 3, 275 x 3, 275 x 3

    Squat

    315 x 4, 315 x 4, 315 x 4, 315 x 4, 315 x 4

    Single Leg Split Squat - 45lbs - 1 x 12, 3 x 10
    T Bar Row - 145lbs - 1 x 10, 3 x 8
    (SS) Wide Grip BB Curl / Close Grip Reverse Curl - 45lbs - 3 x 15/10
    (SS) Hyperextensions / Ab Rollers - 3 x 15

    12/27/16

    Seated OH Press (No back support)

    45 x 10, 75 x 8, 95 x 6, 115 x 3
    165 x 4
    145 x 3, 145 x 3, 145 x 3

    SlingShot Pause Bench

    225 x 10, 245 x 6, 275 x 4, 295 x 4, 315 x 4
    315 x 3, 315 x 2, 315 x 2, 315 x 2

    Legs Up Bench

    185 x 4, 185 x 4, 185 x 4, 185 x 4, 185 x 4

    Dips - BW x 25, x 20, x 15, x 15
    3ct Plate Shrug - 45's - 1 x 15, 3 x 10
    BB Lateral Raise - 85lbs - 1 x 14, 3 x 10
    T Bar Rows - 145lbs - 1 x 14, 3 x 10
    Ab Rollers - 3 x 15
     
  9. 5.0

    5.0 VIP Member

    Nov 3, 2012
    4,234
    1,123
    Damn buddy! Rite back to it, excellent efforts. I like the plate shrugs, thanks for the reminder
     
    Yomo likes this.
  10. Yomo

    Yomo VIP Member

    Dec 18, 2015
    694
    219
    WEEK FIVE - DAY ONE

    12/29/16

    Squat

    135 x 5, 185 x 5, 225 x 3, 275 x 2, 315 x 1, 345 x 1
    390 x 2 (Vid)
    355 x 2, 355 x 2, 355 x 2, 355 x 2 (Vid)

    2" Deficit Deadlift

    420 x 2, 420 x 2, 420 x 2, 420 x 2, 420 x 2, 420 x 2, 420 x 2 (Vid)

    Single Leg Split Squat - 45lbs - 1 x 14, 3 x 10
    T Bar Row - 155lbs - 4 x 8
    (SS) Wide Grip BB Curl / Close Grip Reverse Curl - 45lbs - 3 x 15/10
    (SS) Hyperextensions / Ab Rollers - 3 x 15


     
    admin likes this.
  11. Yomo

    Yomo VIP Member

    Dec 18, 2015
    694
    219
    WEEK FIVE - DAY TWO

    12/30/16

    Bench Press

    135 x 10, 185 x 5, 225 x 3, 245 x 1, 275 x 1
    305 x 2
    260 x 2, 260 x 2, 260 x 2, 260 x 2

    Close Grip bench

    215 x 2, 215 x 2, 215 x 2, 215 x 2, 215 x 2, 215 x 2, 215 x 2

    Floor Press

    195 x 6, 195 x 6, 195 x 6, 195 x 6

    Dips - BW x 20, x 20, x 20, x 20
    3ct Plate Shrug - 45's - 1 x 15, 3 x 10
    BB Lateral Raise - 95lbs - 1 x 12, 3 x 10
    T Bar Rows - 155lbs - 1 x 12, 3 x 10
    Ab Rollers - 3 x 15
     
  12. IronSoul

    IronSoul TID Board Of Directors

    Apr 2, 2013
    5,294
    1,192
    Brother Yomo! I see you haven't stopped at all. How's everything been? Life, the workouts, etc.? Hope all is well man


    Sent from my iPhone using Tapatalk
     
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