Approved Log 2025 Yokoblades transformation comp

[Yokoblade]

Monday shoulders and chest
Standing ezy bar pull ups 4sets 15
Incline Cable lateral raises 3x15
Cable lateral raises 3 x 15
Cable rear delts 3 x 15
Rear delt machine 3 x 15

Incline chest press 4 x 12
Incline flys 3 x 15
Plates chest press machine 3 x 10

Was gased by the end
Started with shoulders then once the gym bro rocked up we kicked it up alittle.

30 mins in the sauna to finish

 

[Dunstone]

Hey @Yokoblade, it’s been a little while since your last post. I just wanted to check in and see how you’ve been doing. I hope everything is going well for you.

 

[Yokoblade]

Tuesday work was back

Started with assisted pull ups 4x 10
Wide underhand rows 3x15
Roman dealift 80kg 3x6
Isolated lat pull down plated machine 3x12
Shrugs plated machine 3x 20

Sauna for 15 mins
Had a gym buddy so toʻk some extra time.

 

[Yokoblade]

Wednesday
Just got my steps in as all day at work.

Protien is getting on point with extra shakes.
Looking a little flat on the chest.

 

[Yokoblade]

Sundays training
20 recumbent bike
Incline chest bech press
10x50kg
10x60kg
8X 80kg
5x90kg
Machine press
12x 40kg
10x 80kg
6x 120kg

Bench flys
3sets x 20kg 10 reps

Preacher curl superset tricep pushdowns
4 sets

Seated bicep curls
4x 15 12.5kgs

Concentration curls
4x10 12.5kgs

 

[casio]

That's good consistency across the week.. good to see. Your chest looking flat could just be from glycogen depletion if you've been pushing steps and keeping food tighter. Try bumping carbs the night before your next chest session and see if it brings that fuller look back. Also maybe throw in some incline dumbbell or cable flys to target upper chest more directly that might help with both shape and fullness over time.

 

[Yokoblade]

That's good consistency across the week.. good to see. Your chest looking flat could just be from glycogen depletion if you've been pushing steps and keeping food tighter. Try bumping carbs the night before your next chest session and see if it brings that fuller look back. Also maybe throw in some incline dumbbell or cable flys to target upper chest more directly that might help with both shape and fullness over time.

Yeah man i have been starting with incline movements first lately.
Thankyou for the time for checking my training out

 

[huxy]

I find training fasted or long periods without food, I chuck in a small pre-workout carb like a banana with or rice cakes with honey. Try that to see if that helps pump and fullness.

 

[Yokoblade]

Last night went to the gym
15mins on the bike
Upright row in the smith machine 30kgs on the bar
Seated shoulder press max 50kgs
Isolated cable raises
Cable rear delt pulls.
Chest press machine
Cable chest pull.

Felt a solid upper pump

 

[Yokoblade]

Last night went to the gym
15mins on the bike
Upright row in the smith machine 30kgs on the bar
Seated shoulder press max 50kgs
Isolated cable

 

[huxy]

Bike’s a good way to start bro. I do the same. Got some dodgy knees, so it gets the blood moving and joints warmed up. Makes the lifts feel way better after.