Yomo - Stronger Than Yesterday

[Yomo]

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

 

[Yomo]

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...

 

[BrotherIron]

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]

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

 

[Yomo]

I'm sorry for your loss.

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

much appreciated BI

 

[Yomo]

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

 

[Yomo]

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

 

[Yomo]

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

 

[5.0]

Damn buddy! Rite back to it, excellent efforts. I like the plate shrugs, thanks for the reminder

 

[Yomo]

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

 

[Yomo]

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

 

[IronSoul]

Brother Yomo! I see you haven't stopped at all. How's everything been? Life, the workouts, etc.? Hope all is well man


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