Yanick's Journal - Lets Give it a Shot

**CowPimp** · 02-23-2005, 11:32 PM

Originally Posted by Yanick

Thanks for the compliment bro. I probably am going to go with a full body routine, maybe the one Pat or maybe one from the articles that he sent me i think it was called SOB training. The guy who wrote them was doing some interesting stuff with cycling intensity, density and volume...i gotta re-read the articles and make my decision.

Ah, I read the SOB training article on T-Nation. Good stuff. I need to try one of the Testosterone programs one of these days. So many protocols to try!

**Rocco32** · 02-24-2005, 01:50 AM

Great w/o Yanick!

**Yanick** · 02-24-2005, 08:23 AM

CP, yea i love trying new shit. you never know when you can try something unconventional and love it (like when i started doing strength training and got away from the conventional BB'ing splits). If your openminded there are endless possibilities out there.

Rock, thanks bro i try my hardest although it doesn't show through on paper (or in this case, the screen) all the time.

**P-funk** · 02-24-2005, 08:40 AM

what are you going to do for work once you start classes next week? Are you still working at ACT in the city??

**Yanick** · 02-24-2005, 10:52 AM

Originally Posted by P-funk

what are you going to do for work once you start classes next week? Are you still working at ACT in the city??

i'm gonna keep working at ACT full time, which is why i'm taking night/weekend classes this semester only. Come september i'm gonna go to school full time and try and find a part timer...maybe i'll give PT another shot but i doubt it. Don't think i'm cut out for that, selling isn't me.

Lower back is hella sore today. They keep making me lift heavy shit at work (i'm the only guy besides the owners of the two companies), i'm gonna flip out on someone damnit!

**P-funk** · 02-24-2005, 10:55 AM

Originally Posted by Yanick

i'm gonna keep working at ACT full time, which is why i'm taking night/weekend classes this semester only. Come september i'm gonna go to school full time and try and find a part timer...maybe i'll give PT another shot but i doubt it. Don't think i'm cut out for that, selling isn't me.

Lower back is hella sore today. They keep making me lift heavy shit at work (i'm the only guy besides the owners of the two companies), i'm gonna flip out on someone damnit!

i hate selling too.

what about working at vitamin shop or GNC part time? At least you get discounts. Plus you can school all the dumb fucks that work there on supplement knowledge.

**P-funk** · 02-24-2005, 10:56 AM

Lower back is hella sore today. They keep making me lift heavy shit at work (i'm the only guy besides the owners of the two companies), i'm gonna flip out on someone damnit!

fuck it. tell them to do it themselves. those owners are fucking pieces of shit. i hate ACT!! That was the worst year of my life working for those fuck offs.

**Yanick** · 02-24-2005, 11:27 AM

Originally Posted by P-funk

i hate selling too.

what about working at vitamin shop or GNC part time? At least you get discounts. Plus you can school all the dumb fucks that work there on supplement knowledge

fuck it. tell them to do it themselves. those owners are fucking pieces of shit. i hate ACT!! That was the worst year of my life working for those fuck offs.

lol, if i work at GNC/Vit Shoppe they will lose 95% of they're business. I'll just yell at the fat ladies who wanna lose weight "you want something that will help you fit into your dress, HOW ABOUT SOME FUCKIN SELF DISCIPLINE YOU FAT FUCK!!!!"

I hate this dumb shit company too. I can't believe pieces of shit like them are filthy fuckin rich, it makes me sick to my stomach.

**P-funk** · 02-24-2005, 11:40 AM

Originally Posted by Yanick

lol, if i work at GNC/Vit Shoppe they will lose 95% of they're business. I'll just yell at the fat ladies who wanna lose weight "you want something that will help you fit into your dress, HOW ABOUT SOME FUCKIN SELF DISCIPLINE YOU FAT FUCK!!!!"

I hate this dumb shit company too. I can't believe pieces of shit like them are filthy fuckin rich, it makes me sick to my stomach.

yeah, that is true. working at GNC would be disasterous.

what about just working the desk at a gym? now sales and free membership. plus, i bet you can school the trainers that are there and get some clients....lol

fuck ACT!! Remeber when I was dieting and would get really hungry and just get pissed and start going off on people there...haahah....."shut the fuck up!! you stupid asshole, get out of my way, you are fucking it up." hahahahhahaha

**Yanick** · 02-24-2005, 03:03 PM

Originally Posted by P-funk

yeah, that is true. working at GNC would be disasterous.

what about just working the desk at a gym? now sales and free membership. plus, i bet you can school the trainers that are there and get some clients....lol

fuck ACT!! Remeber when I was dieting and would get really hungry and just get pissed and start going off on people there...haahah....."shut the fuck up!! you stupid asshole, get out of my way, you are fucking it up." hahahahhahaha

desk job at a gym would probably be a good idea. i'll have to look around and see if gyms are looking for people. Dunno how nice i'll be to some of the people though, lol. At the dolphins where i train, i sometimes go at 5am to lift, and the guy is always sleeping. People keep stealing gatorades from the fridge and shit, lol.

we had tons of fun at ACT. I was working in Bk last week and everyone was still askin bout you. Joyce asked about you, and i told her "he fuckin hates this company, you'll never see or hear from him again" hahaha she was dumbfounded i just laughed and walked away.

Work is almost over, yay. today is my dreaded upper push day, i'll concentrate on OH presses instead of bench presses to give Pat less material to make fun of. "my bench was weak cause i did OH presses first"

**PreMier** · 02-24-2005, 04:42 PM

What is ACT. Does Ray work there?

**P-funk** · 02-24-2005, 07:03 PM

Originally Posted by PreMier

What is ACT. Does Ray work there?

lmao!!!! yeah ray works there!!! hahahahahahaha

**Yanick** · 02-24-2005, 08:04 PM

2-24-05

Shoulder's/Chest/Tri's

Standing Overhead BB Presses RI=120s 1st rep is a clean to rack position
155x3x6sets

Dips RI=30s
BWx10,8,4,3
I had to work out at the shitty bally's by my house because its snowing like mad outside and the good gym that i go to would be too far of a trip, so i had to use only my BW because the bally's has no dip belts. Used a lower RI because i couldn't use more weight, first set was easy but last set was hard as shit.

Decline CGBP RI=60s
185x6
185x4 - almost died* (story at bottom)
135x7
135x7

Cable Laterals RI=60s
25x8x3sets

Workout felt great, the OH presses i was especially happy with. I hadn't gone that heavy for OH presses in a while and the fact that i was able to bang out triples for six sets put me in a great mood.

*Onto the almost died story...So i've done the OH presses and Dips and felt really good and strong on both, maybe a little too good. First set was kindda difficult but i refused to lower the weight. Second set was kindda hard but i really wanted to hit 5reps atleast, #4 wasn't that bad but on the fifth rep my left tri gave out and the bar came back down to my lower ribcage/upper ab region. No biggie happened to me tons of times. I'm laying there waiting for someone to help me out, but noone comes so i decide to try and rack it on the lower hooks. Bad idea. My tri's are fried and the bar doesn't make it to the rack, instead it settles on my lower neck. At this point i'm a little scared but i'm not choking or anything because 185 really isn't that much weight. So i decide to plan B it and tilt the bar so the weight slides off (never use collars when benching alone guys, common sense). plan B doesn't work because the bar is so low to the ground that i can't tilt it enough for the plates to slide off. So there i am stuck under that freakin bar not really knowing what to do. After about 30s some guy that was doing curls in the squat rack comes over and helps me out. I kindly thank him, put my ego away, lower the weight and keep working. That was the closest call i've ever had with benchpressin'. I came out of it with a black and blue on my forearm and thats about it, call me lucky. Finished off with some laterals and got the fuck out of there.

**PreMier** · 02-24-2005, 08:08 PM

LOL.. Sorry, but thats funny.

**P-funk** · 02-24-2005, 08:09 PM

jesus you idiot!!

moral of the story:

thank heavens for guys that curl in the squat rack. you never know when one of those dumb asses may need to save your life.

I hope you yelled at him for curling in the squat rack after he saved your life.

**Yanick** · 02-24-2005, 08:17 PM

Increased my carbs and protein

Food for today

Meal 1
4oz beef, cooked
.5 scoop whey
.75 C oatmeal
3 fish caps

Meal 2
.75 lb cottage cheese, 4% fat
apple
3 fish caps

Meal 3
Tuna
1 tbsn olive oil
balsamic vinegar
sweet potato
3 fish caps
a bunch of spinach leaves

Meal 4
Ditto #2

Meal 5 Pre w/o
44g whey
30g Dextrose
400mg green tea extract

Meal 6
44g whey
30g dextrose

Meal 7 (in 20-30min before bed)
Ditto #1 sans fish caps

Totals
293P
93F
215C
2869Kcals

Bumped the kcals up. I'm gonna increase the P in M 3, add more carbs to M 2 and 4 and maybe throw in some more fish caps to M 7 on monday. Tomorrow i'll stick to what i had today because at night i'm gonna be cheating (refeeding?) like a motherfucker. Sunday is usually a difficult day for me to keep up with my diet, but i try and keep it clean and get my kcals in we'll see how it goes...i started a diet journal so i'll be writing down what i eat on sundays. I don't write down what i eat on cheats because i will then just obsess over it and mon-fri i eat the same thing everyday so i just write down my diet for the day if i'm changing something.

**Yanick** · 02-24-2005, 08:20 PM

P and P,

yes that story is pretty funny when looking back at it. My dad yelled at me, my brother laughed at me and my mom was just standing there dumbfounded, lol. I gotta start doing more core work, now i barely get it in 1x/week. I need to be able to do a situp with whatever weight i'm benching with, then all that mess can be avoided

and no Pat i didn't yell at him. Under the circumstances i don't think i was in any position to be tellin people what they should and shouldn't be doing. and yes, thank god for morons who put 5's on each side of the bar and do curls in the squat rack. If a normal person was actually squattin in there, god forbid, he might not've had the energy to walk (limp if he's like most of us here) over and lift the bar.

**Rocco32** · 02-25-2005, 04:41 AM

LOL, that is hilarious!!! Sorry Yanick, but it is

On a side note, another good w/o

**Katia7** · 02-25-2005, 06:27 AM

LOL that story is too funny!

What's ACT?

**Yanick** · 02-25-2005, 08:18 AM

This is just the beginning guys. Be prepared for me doing tons of stupid shit in the future.

Katia,

ACT is where i work, and where p-funk used to work. actually its where me and him met a couple of years ago, when he was 155lbs and doing cardio everyday because he was scared of getting fat coughpussycough.

EDIT:
BW today morning was 215.4lbs. Probably holding a bit more water because of that stupid cake and increased carbs. On the upside my bicep vein seems to be more prominent throughout the day, i used to only see it when i got a pump in my arms, but now its visible most of the time.

Things i have to work on:
-start taking measurements, arms, waist, and legs.
-getting enough sleep. i'm one of those freaks that needs 12hrs to feel rested. I usually get about 6 though, so i'm beat all day. I gotta start getting to bed by 11pm.
-getting my core work done more often.
-building a habit of taking alcar. last i read you were supposed to take it on an empty stomach, so morning is probably the best time.
-read more about science and all that jazz. i've lately been reading more for entertainment and got away from reading about biochem/mechanics etc. i need to find a good, beginners, biochem text...any suggestions?

thats all for now, work should be slow today so i'll be hanging around here.

**P-funk** · 02-25-2005, 11:43 AM

yan, what are you doing after work today? I get done at 8. Wanna go to the dinner so I can eat grilled chicken and salad and at least watch you eat something really good....lol

**Yanick** · 02-25-2005, 12:10 PM

Originally Posted by P-funk

yan, what are you doing after work today? I get done at 8. Wanna go to the dinner so I can eat grilled chicken and salad and at least watch you eat something really good....lol

I'm down, depends on when i can get out of work. today i should be gone by 4:30, then i'll lift and afterwards i can come up there to grab a bite. you wanna go to the diner again? cause i've been dreamin of a diner burger with fries.

**P-funk** · 02-25-2005, 12:13 PM

Originally Posted by Yanick

I'm down, depends on when i can get out of work. today i should be gone by 4:30, then i'll lift and afterwards i can come up there to grab a bite. you wanna go to the diner again? cause i've been dreamin of a diner burger with fries.

okay, meet you at the gym at 8??

**Yanick** · 02-25-2005, 01:08 PM

its a plan. i'll call and leave a message if i'm runnin late.

**JerseyDevil** · 02-25-2005, 06:35 PM

How did I miss this journal? Yanick, I'll be tagging along. Oh yeah, and I'm with you about the 200 lbs and under thing

.

**Yunier** · 02-25-2005, 08:19 PM

Yanick what your nationality man?

**P-funk** · 02-25-2005, 08:26 PM

yanick is russian, he likes vodka, playing in the snow and horse back riding in central park.

**PreMier** · 02-25-2005, 08:31 PM

**Yanick** · 02-25-2005, 09:35 PM

Originally Posted by P-funk

yanick is russian, he likes vodka, playing in the snow and horse back riding in central park.

i like long walks on the beach, how many times have i told you!?!

**Yanick** · 02-25-2005, 09:49 PM

2-25-05

Upper Pull (just realized it easier to type two words instead of four, lol)

Power Shrugs, from hang position RI=90s
315x3
365x3
365x2
365x3

workouts like there always remind me to work on grip. all those were grip failure i'm sure i wouldve gotten atleast 5 with wraps.

Pull Ups RI=90s
BWx4*6sets

NG Pulldowns RI=60 from here on
140x12
150x8,7

Face Pulls didn't use the rope this time, gym was sorta busy and i wanted to keep moving
90x12
110x10,10,9

Barbell Shrugs
225x12*3sets

Decided to stop there without any bicep work. someone must've stolen the freaking weight belt from this gym now, i was looking forward to doing some heavier pull ups for maybe 4 sets of triples or doubles but i couldn't find that shit. Did a cumulative fatigue thing, 6th set was a pretty difficult 4 (what can i say i'm a fat bastard and only rested for 90s). Face pulls got stronger, but i guess maybe i was doing less of a range of motion with a V-bar type thing instead of the rope attachment. shrugs were so so.

one more thing i have to work on
-start doing grip work. so that means i need core and grip work worked into my routine. Maybe on cardio days, i'm pretty spent after legs and i just plain forget after upper pull/push. i need to have a full written out routine, maybe for this next one, i haven't really outlined myself a routine (in terms of exercises), i just kindda do that as i go along in my workout following the guidelines that are set.

i should have something by sunday, i'll take tomorrow off completely and maybe some cardio/GPP/Active Rest on sunday.

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