Approved Log 2025 Yokoblades transformation comp

[ChasetheCase]

I watch charles glass on youtube the other day on bicep training, he is all about isolation and placing more blood in the muscle before starting the working sets

Thanks will take a look

 

[casio]

131kg and 24% body fat, the main win will come from consistency. Diet looks very aggressive at 1800 cals (not impossible) might feel rough some days but if you can stick to it and hit that 200g protein target you’ll protect muscle while dropping fat. Just make sure you're not crashing too hard too fast.

If the knees and back are dodgy just focus on machines and push to train 4 days minimum even if some sessions are short and focused. Get your steps up daily.

You should log everything to keep yourself accountable.

 

[Yokoblade]

Monday
20mins bike
Back day
Assisted pullups 2x15 2x10 =50 reps
Lat pull down reverse grip 4x10
Seated singlr cable row 3x10
Seated high single arm pulldowns 3x10
Ez bar standing curls 4x15
Concentration curls 4x10

 

[Yokoblade]

Tuesday
20mins bike
Chest press plated machine 4sets heavy
Incline press plate machine 3 sets
Shoulder plate machine 4 sets
Cable laterial raise 3 sets
Seated laterial raises 3 sets (the sweat on the shoulders looked great)
rear delt machine 3 sets.
Sauna 15mins.

 

[Yokoblade]

What pre workout are people using
Im using legit xtreme.
Im getting focused but dont feel much of a stim

 

[Dunstone]

What pre workout are people using
Im using legit xtreme.
Im getting focused but dont feel much of a stim

I tend to use premium supps warrior/night warrior…

 

[trespassing_minds]

Tuesday
20mins bike
Chest press plated machine 4sets heavy
Incline press plate machine 3 sets
Shoulder plate machine 4 sets
Cable laterial raise 3 sets
Seated laterial raises 3 sets (the sweat on the shoulders looked great)
rear delt machine 3 sets.
Sauna 15mins.

Awesome workout, Cable lateral raises are one of my fav movements you will often see them at the end of most of my workouts!
find having the pully set to hip height and just holding the cable really makes a great change!

make sure you keep fluids up with a sauna after big workout!

 

[Skays]

With pre-workouts, this always happens with me - the first time I take it, I'm buzzing, the second time, not as strong and by the third and fourth etc.. it's not as strong. Does this happen with you guys?

 

[Yokoblade]

Awesome workout, Cable lateral raises are one of my fav movements you will often see them at the end of most of my workouts!
find having the pully set to hip height and just holding the cable really makes a great change!

make sure you keep fluids up with a sauna after

Awesome workout, Cable lateral raises are one of my fav movements you will often see them at the end of most of my workouts!
find having the pully set to hip height and just holding the cable really makes a great change!

make sure you keep fluids up with a sauna after big workout!

Yeh man i also place the cable at around hip hight i think i may have seen ryan humiston on youtube talk about best activation for muscels while using a twitch device

 

[Yokoblade]

Anyone else work in the trucking or transport game.
These last 2 days i have had to drive miles so a 30 min walk at the end of the night before bed and just eat and drink the minimum.
Whats everyone elses plan for days like this almost a two day rest.

 

[Yokoblade]

With pre-workouts, this always happens with me - the first time I take it, I'm buzzing, the second time, not as strong and by the third and fourth etc.. it's not as strong. Does this happen with you guys?

I think disorder isnt the greatest but if i double shot that then im talking all through that gym session

 

[Yokoblade]

Walked in the gym this morning a thought **** it.
80kg machine press to warm up then 2 sets of 130 machine press.
Incline machine is a little weeker at 80kgs
Then dunbel press 35kgs a side just to get my balance right.
Finished with flys.
A quick 40mins before work.
Smashed greek yoghurt a shot of protien and blue berries then out the door to work.

 

[casio]

Sometimes you just gotta walk in and send it 130 on the press first thing? Not bad!
Your post workout feed’s clean as, simple but does the job. Good stuff

 

[Yokoblade]

Its breakfast time big meal at 620 calories.
Ill get my steps in today however no gym as it will be an off day

 

[trespassing_minds]

Anyone else work in the trucking or transport game.
These last 2 days i have had to drive miles so a 30 min walk at the end of the night before bed and just eat and drink the minimum.
Whats everyone elses plan for days like this almost a two day rest.

not directly but I do regular regional runs to visit clients and sites. I find packing my meals helps me keep on track, while I am not driving a heavy, I still try and drive to similar timing as logbook regulations for my health and safety

I try and time my meals around this and get a few steps and stretches in at each break, think if you can get a small walk in at the end of your drive each day it will always benefit not only your health but the mental wind down as well as driving heavy vehicles is mentally taxing.

stay safe out on the roads!

 

[Dunstone]

Its breakfast time big meal at 620 calories.
Ill get my steps in today however no gym as it will be an off day

Steps play a crucial role in achieving results, right alongside a balanced diet. That breakfast looks fantastic and is a great way to start the day!

 

[YAT35Y]

I need to borrow from your arm workouts, I don't do enough volume, to get much growth. Just trying to decide what to take out of my existing training to add more in.

What does your current arm workouts look like?

 

[Dunstone]

Steps play a crucial role in achieving results, right alongside a balanced diet. That breakfast looks fantastic and is a great way to start the day!

100% steps are just behind diet and training…. NEAT is key to success

 

[casio]

Its breakfast time big meal at 620 calories.
Ill get my steps in today however no gym as it will be an off day

Nice! any more updates?