Thats a hell of a transformation.
I am now tempted to try Reeves deadlifts.
Good work, Yonkey.
joe, cav - thanks fellas. I think I am leaner this time around.
3/20/12
chest, shoulders, back
highlights
incline bb 135,185,205,215x6, 225x5 <-wanted 6 bad.
reverse band bench 315 5 x 5
legs are trashed from yesterday’s session.
DUDE!
Photos look damn solid. I’d gladly trade a couple of bodyparts. Now as for this…
[quote]yonkey wrote:
wt has been stalled in the low 190’s. I feel like a bloated hog, so I talked to John about leaning out in the near future. He would like to me add another 5lbs first. I’m going to take one for the team and get these next 5 lbs even though I am already uncomfortable at my current weight. I am very tempted to add these 5 lbs in the next week just to get it over with. just kidding but kinda not. [/quote]
I’ve always said, the road to huge muscles goes through the land of fat pants. This is a necessary evil, and if you want the big prize you have to get a little soft. You are by no means flabby, just not GQ cover model material… that comes later.
Seriously, dude. This is small stuff. It’s just a little mental mind f##kery, and quite frankly heavy squats are harder. Personally I think you could carry 200 lb really well (better than I did, at least), and if you could stand to HOLD there for a while you see even better gains. Think on it a bit. You’re far more impressive than you seem to give yourself credit for.
the difference in those pics is awesme…love it…keep cranking! That is called muscle density from busting your ass…
just echoing everybody, physique transformation is awesome…
Thanks John, I appreciate it. Goes to show you what smart programming, solid nutrition and hard work over time can accomplish → Big changes. I’m jacked to see where we are in 2 yrs.
Matty - thanks buddy.
3/21/12
back - pull stuff
abs 8 sets
i lightened the load on the reverse hyper machine to try and get a better feel out of the movement. mission accomplished.
3/22/12
18 mins bicycle
20 mins t mill
3/23/12
chest, shoulders
calves 6 sets
For the last month and a half I have been working 7 days a week, not getting nearly as much sleep as usual, and for the last 6 weeks have had my training volume increased (4 day to 5 day split). You would think my training might suffer some. Nope, the opposite actually. My strength is increasing and my desire to improve is insatiable.
Damn it feels good to be a gangsta.
shitty recording. great leg day song.
3/24/11
arms
30 sets + 8 sets abs
tons of supersets, flexes and stretches, short rest periods and some band work.
3/25/11
10 mins t mill
28 mins bike
wt 196
That’s a great comparison. Really cool progress. Damn good job.
YONKEY-
Glad to hear the gym work has been on in spite of craziness elsewhere. No surprise, really.
That really is an incredible transformation. Your legs are looking sick.
And hey JM…call me 
sundown - thank you.
lula - thanks nice lady. you just wait…
3/26/12
legs and calves
25 total sets
front squats for the 1st time in a long time. didn’t go any higher than 205x8. they choke me out no matter what bar/hand position I use. I normally use crossed arms.
Serious doms.
3/27/12
chest, shoulders, tris, back,
30 total sets
incline 215 for 6, no way 225 was happening today.
3/28/12
back and abs
body is very sore from the prior 2 days.
20 minutes of hip mobility work. I knew deadlifts would kill me if I didn’t spend some extra time here today.
After 15 sets of various other back work including deadlifts, i did this:
5 minutes using a timer.
pull a dl then do a shrug. set down for count of 10 repeat for 5 mins.
I started w/ 315 made it 2 min (was gassed) dropped it down to 275 and continued on for the next 3 minutes. Training partner was cutting short my 10 sec rest period on the 315.
John Meadows devises absolutely grueling workouts. As I’ve heard a friend say, “I lava them.”
Sounds brutal. I used to do a lot of crossfit type stuff modified for more size/strength. That reminds me of it. It can be tough.
3/29/12
cardio, foam roll, stretch
3/30/12
chest, shoulder, calves
3/31/12
bi, tris, abs
43
4/1/12
cardio
4/2/12
legs and calves x a lot
woke up late this morning, quickly downed breakfast and went to the gym. Began downing my intraworkout drink about 20 mins after breakfast). After my last set of legs for the day, I was feeling a little woozy (high rep sldl).
Ran to the bathroom and hurled for distance ezekiel bread, whey protein, tons of coffee and grape MAG - 10 all over the crapper. What a waste, about 650cals to be exact. Fuck. Regrouped for a few and then destroyed my calves. I’ll have to finish strong today.
[quote]yonkey wrote:
What a waste, about 650cals to be exact. Fuck.
[/quote]
i’ve said it to ddot, i’ll say it to you. you bb’ers are nutty. i say that in the most loving of ways.
15 days to go my friend, hang in there!
I’m just gonna go ahead and put this here…
[quote]cholulalula wrote:
[quote]yonkey wrote:
What a waste, about 650cals to be exact. Fuck.
[/quote]
i’ve said it to ddot, i’ll say it to you. you bb’ers are nutty. i say that in the most loving of ways.
15 days to go my friend, hang in there![/quote]
x fucking 2…ezekial bread is fucking gross
4/4/12 - 5/3/12
train work misc repeat
5/4/12
cardio 38 mins
mach press 4 x 15
db rear delts 4 x 25
cable side laterals 4 x 15
calves 8 sets of 10
bw = 196
slowly increasing cardio and decreasing cals. Time to tighten up.
YES! Yonkey’s back!!
Where the hell have you been? I think pictures are in order to make up for your absence…yes?
woopwoop! time to tighten up, I like it.
Hi Lula! I’ve been busy with work and just keeping my head low in general. It’s good to be back.
5/5/12
38 min cardio
bb curls 5 x 8
db curls 4 x 10
hammer curls some
rope pressdowns 6 x 12
skullcrushers 3 x 20
bloated midsection 8 x 20
done