Approved Log My gearless training Log

[YoreyC]

i have been posting form checks but i was requested by a couple of mods that i should post a training log instead.

i was asked to provide the following information:

To really guide you we need more info, we need you to share your diet, training, cardio, sleep, supplements etc log with us in a NEW thread, full log journal so our guidance is based on facts you provide.
We have 100s of years of experience between us, you need to post a LOG Journal with your stats (weight,height,age, years training, cycle history) diet, training, cardio, supplement, sleep details.

215 lbs
5' 9"
34 years
training since dec 31, 2024; prior weight training around 2015 or so, 16 months
never used exogenous testosterone but interested
diet is probably poor-middling. i eat animal protein but from "junk" sources like fast food fried chicken. i also drink a lot of alcohol, more than most medicinal sources would say is extreme
i intend to cut soon with keto diet. i have had major success with it twice before.
i take creatine and whey, no other fitness products.
i sleep 8.5 hours per night

-
-
-

latest form check:

**B**
02/26/2025

02/26/2025

Share your videos with friends, family, and the world

www.youtube.com

215 lbs
110 min

RDLs feel like im not hitting anything important. not tired. grip failing. would prefer to do regular deadlifts cuz i know how to do those.
need to add weight to pushups or sub out for something harder.
face pulls feel a little easy, bumped the weight up twice and wondering if im incorporating my core in a way i shouldnt.

**MY PROGRAM**:

A: Squat, Row, Press, Fly, Lat Raise
https://www.youtube.com/playlist?list=PLxjrJxYCXxgQulA2HfoOuqbpqR8Fwu3lB

**B:** RDL, Pushup, R Lunge, Kickback, Face Pull
https://www.youtube.com/playlist?list=PLxjrJxYCXxgT-9lYSnhxfL3UBXFF4GtXy

C: i Press, S Squat, Tri Ext, B Press, Front Raise
https://www.youtube.com/playlist?list=PLxjrJxYCXxgRtf4K9IzZhlF0GwGm7ZZsg

everything dumbbell, 10 reps, 3-4 sets.

 

[MUSTANG_18]

i have been posting form checks but i was requested by a couple of mods that i should post a training log instead.

i was asked to provide the following information:



215 lbs
5' 9"
34 years
training since dec 31, 2024; prior weight training around 2015 or so, 16 months
never used exogenous testosterone but interested
diet is probably poor-middling. i eat animal protein but from "junk" sources like fast food fried chicken. i also drink a lot of alcohol, more than most medicinal sources would say is extreme
i intend to cut soon with keto diet. i have had major success with it twice before.
i take creatine and whey, no other fitness products.
i sleep 8.5 hours per night

-
-
-

latest form check:

**B**
02/26/2025

02/26/2025

Share your videos with friends, family, and the world

www.youtube.com

215 lbs
110 min

RDLs feel like im not hitting anything important. not tired. grip failing. would prefer to do regular deadlifts cuz i know how to do those.
need to add weight to pushups or sub out for something harder.
face pulls feel a little easy, bumped the weight up twice and wondering if im incorporating my core in a way i shouldnt.

**MY PROGRAM**:

A: Squat, Row, Press, Fly, Lat Raise
https://www.youtube.com/playlist?list=PLxjrJxYCXxgQulA2HfoOuqbpqR8Fwu3lB

**B:** RDL, Pushup, R Lunge, Kickback, Face Pull
https://www.youtube.com/playlist?list=PLxjrJxYCXxgT-9lYSnhxfL3UBXFF4GtXy

C: i Press, S Squat, Tri Ext, B Press, Front Raise
https://www.youtube.com/playlist?list=PLxjrJxYCXxgRtf4K9IzZhlF0GwGm7ZZsg

everything dumbbell, 10 reps, 3-4 sets.

@YoreyC been following your training discussion bro
you intense I watched you training for like 45min lol

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what digestive supps you use?
digestive enzymes?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred (every 1-2 weeks)
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

eBooks
download our eBooks and learn more about cycling:

Iron Gorillas eBooks - Bodybuilding,Steroids,SARMS,Peptides,Supplements

Free Bodybuilding eBooks Secret to Mail Order Steroids 2024 Underground Oral Steroid Handbook Underground Injectable Steroids Handbook Bionic SARMS Underground Peptides Handbook - Digital eBook Underground Steroid Cycles Handbook Beligas Pharmaceuticals 2024 Underground Guide Nootropics...

irongorillas.com

Podcast
are you listening to our podcast? if not, you should:

Podcasts

Podcasts

www.evolutionary.org

thank you and share more

 

[stevesmi]

I'm glad you're acknowledging the fast food and the alcohol as being a problem

and this log is a great way to get your stuff back in the right direction

 

[ceo]

bros 215 lbs and 5'9". You got some good size on your frame. I would imagine

 

[ROIDDERS]

make sure to get some pictures up so we could see what you look like.

Block out your face. So you stay anonymous.

 

[chesty]

Make sure you get your supplement list up as soon as possible.

 

[Ulter]

Very nice man. Thanks for posting up some videos.

Getting a sense of what your training style is.

 

[StevenDarwinMD]

APPROVED LOG

 

[2Thick]

Nice videos of your training.
I think you have room to improve. Let's make sure we get you there.

 

[Vadim Fedorov]

Keto diet has to include fasting or you're not getting the most out of it.

 

[wootoom]

This will be a fun one to follow.

That's good that you're getting quality, sleep, at least.

 

[JasonPriest]

Be more specific with your full diet. And try to clean things up as much as you can.

 

[BodyMonster34]

Bro, make sure you load up on the red meat.

That's what separate the boys from the men.

 

[Quadsweep]

Definitely want to see you improve on this. You've got room across the board to your lifestyle.

 

[SteveMobsterG]

Clip the videos. One, from the other day, was 107 minutes. Form check vids can be copied from the longer video and be 20 seconds max.

And why are you recording the whole workout? I did a 900lbs+ squat Monday. Had two buddies film it and together they lasted 2.30mins. Edited that down to 40-seconds total

 

[MasonicBodybuilder]

Thanks for starting the log brother. This will help you stay accountable as you tackle changing your lifestyle. Cutting our fast food and alcohol are going to make a huge difference. Looking forward to following your progress.

 

[YoreyC]

did not say that

 

[ballin2504]

This is good to see man. You can definitely make leaps and bounds without peds. can’t wait to see your progress.

 

[YoreyC]

**C**

02/28/2025

Share your videos with friends, family, and the world

www.youtube.com

02/28/2025
216 lbs
109 min

i Bench
3 sets, 57.5 peak
set completion clock timing: 9/16/25

S Squat
2 sets, 57.5 peak
set completion timing: 33/42
grip and arm strength are bottlenecking me. probably need to practice grip strength for this and similar lifts

*SS:*

*Tri Ext*
3 sets, 15 peak
technique and form change from double to single arm. 15 lbs is too much

*B Press*
3 sets, 45 peak

*Front Raise*
3 sets, 20 peak

set completion timing: 62/82/104

**MY PROGRAM**:

everything dumbbell, 10 reps, 3-4 sets. *Superset.* weight values are "per hand." 3 days/week

A: Squat, Row, Press, *Fly, Lat Raise*
https://www.youtube.com/playlist?list=PLxjrJxYCXxgQulA2HfoOuqbpqR8Fwu3lB

B: *RDL, Pushup*, R Lunge, *Kickback, Face Pull*
https://www.youtube.com/playlist?list=PLxjrJxYCXxgRipZckGqIvNEG99msw5aAJ

**C**: i Press, S Squat, *Tri Ext, B Press, Front Raise*
https://www.youtube.com/playlist?list=PLxjrJxYCXxgRtf4K9IzZhlF0GwGm7ZZsg

 

[25homes]

Nice job

 

[RoySimpson]

i have been posting form checks but i was requested by a couple of mods that i should post a training log instead.

i was asked to provide the following information:



215 lbs
5' 9"
34 years
training since dec 31, 2024; prior weight training around 2015 or so, 16 months
never used exogenous testosterone but interested
diet is probably poor-middling. i eat animal protein but from "junk" sources like fast food fried chicken. i also drink a lot of alcohol, more than most medicinal sources would say is extreme
i intend to cut soon with keto diet. i have had major success with it twice before.
i take creatine and whey, no other fitness products.
i sleep 8.5 hours per night

-
-
-

latest form check:

**B**
02/26/2025

02/26/2025

Share your videos with friends, family, and the world

www.youtube.com

215 lbs
110 min

RDLs feel like im not hitting anything important. not tired. grip failing. would prefer to do regular deadlifts cuz i know how to do those.
need to add weight to pushups or sub out for something harder.
face pulls feel a little easy, bumped the weight up twice and wondering if im incorporating my core in a way i shouldnt.

**MY PROGRAM**:

A: Squat, Row, Press, Fly, Lat Raise
https://www.youtube.com/playlist?list=PLxjrJxYCXxgQulA2HfoOuqbpqR8Fwu3lB

**B:** RDL, Pushup, R Lunge, Kickback, Face Pull
https://www.youtube.com/playlist?list=PLxjrJxYCXxgT-9lYSnhxfL3UBXFF4GtXy

C: i Press, S Squat, Tri Ext, B Press, Front Raise
https://www.youtube.com/playlist?list=PLxjrJxYCXxgRtf4K9IzZhlF0GwGm7ZZsg

everything dumbbell, 10 reps, 3-4 sets.

@YoreyC keep this log coming bro! Solid work!

 

[YoreyC]

got a pull-up bar. where and what kind of pullups should i fit into my routine?
someone else said i should also do curls. where should those fit in?

 

[the_alcatraz]

got a pull-up bar. where and what kind of pullups should i fit into my routine?
someone else said i should also do curls. where should those fit in?

what kind of bar do you have? @YoreyC can you throw up a pic please

 

[YoreyC]

what kind of bar do you have? @YoreyC can you throw up a pic please

 

[Tiger Salman Khan]

**C**

02/28/2025

Share your videos with friends, family, and the world

www.youtube.com

02/28/2025
216 lbs
109 min

i Bench
3 sets, 57.5 peak
set completion clock timing: 9/16/25

S Squat
2 sets, 57.5 peak
set completion timing: 33/42
grip and arm strength are bottlenecking me. probably need to practice grip strength for this and similar lifts

*SS:*

*Tri Ext*
3 sets, 15 peak
technique and form change from double to single arm. 15 lbs is too much

*B Press*
3 sets, 45 peak

*Front Raise*
3 sets, 20 peak

set completion timing: 62/82/104

**MY PROGRAM**:

everything dumbbell, 10 reps, 3-4 sets. *Superset.* weight values are "per hand." 3 days/week

A: Squat, Row, Press, *Fly, Lat Raise*
https://www.youtube.com/playlist?list=PLxjrJxYCXxgQulA2HfoOuqbpqR8Fwu3lB

B: *RDL, Pushup*, R Lunge, *Kickback, Face Pull*
https://www.youtube.com/playlist?list=PLxjrJxYCXxgRipZckGqIvNEG99msw5aAJ

**C**: i Press, S Squat, *Tri Ext, B Press, Front Raise*
https://www.youtube.com/playlist?list=PLxjrJxYCXxgRtf4K9IzZhlF0GwGm7ZZsg

@YoreyC Nice updates bro.........

 

[the_alcatraz]

@YoreyC go wide grip pull ups to start off and narrow and hanging leg raises.

Whats your nutrition like?

 

[YoreyC]

@YoreyC go wide grip pull ups to start off and narrow and hanging leg raises.

Whats your nutrition like?

chatgpt says:

Here’s how you can fit wide-grip pull-ups, narrow leg raises, and hanging leg raises into your routine while keeping balance and intensity in mind:

Additions to Your Routine:​

• Wide-Grip Pull-Ups → Add to Workout A as a primary movement, either before or alternating with Rows.
  • Superset? No, do it as a main movement.
• Narrow Leg Raises (Lying/Seated) → Add to Workout B as a finisher after Face Pulls.
  • Superset? Yes, superset with Face Pulls for efficiency.
• Hanging Leg Raises → Add to Workout C, either before or after i Press.
  • Superset? No, keep it separate for better core activation.

Updated Routine with New Movements:​

• A: Squat, Pull-Up, Row, Press, Fly, Lat Raise
• B: RDL, Pushup, R Lunge, Kickback, Face Pull + Narrow Leg Raises
• C: i Press, S Squat, Hanging Leg Raises, Tri Ext, B Press, Front Raise

This keeps the structure intact while adding pull-ups for upper-body pulling strength and leg raises for core development. Let me know if you want to tweak anything!
---
sounds good?

nutrition, well i dont track it really. i aim to get about .75 protein.

 

[the_alcatraz]

chatgpt says:

Here’s how you can fit wide-grip pull-ups, narrow leg raises, and hanging leg raises into your routine while keeping balance and intensity in mind:

Additions to Your Routine:​

• Wide-Grip Pull-Ups → Add to Workout Aas a primary movement, either before or alternating with Rows.
  • Superset? No, do it as a main movement.
• Narrow Leg Raises (Lying/Seated) → Add to Workout Bas a finisher after Face Pulls.
  • Superset? Yes, superset with Face Pulls for efficiency.
• Hanging Leg Raises → Add to Workout C, either before or after i Press.
  • Superset? No, keep it separate for better core activation.

Updated Routine with New Movements:​

• A: Squat, Pull-Up, Row, Press, Fly, Lat Raise
• B: RDL, Pushup, R Lunge, Kickback, Face Pull + Narrow Leg Raises
• C: i Press, S Squat, Hanging Leg Raises, Tri Ext, B Press, Front Raise

This keeps the structure intact while adding pull-ups for upper-body pulling strength and leg raises for core development. Let me know if you want to tweak anything!
---
sounds good?

nutrition, well i dont track it really. i aim to get about .75 protein.

chatgpt is an Ai it never did any training bvro
not its NOT good
you really need to get proper motion by supersetting

and nutrition you should start tracking asap as you training @YoreyC

 

[YoreyC]

chatgpt is an Ai it never did any training bvro
not its NOT good
you really need to get proper motion by supersetting

and nutrition you should start tracking asap as you training @YoreyC

well what would you change about the routine?

 

[the_alcatraz]

well what would you change about the routine?

i would start more cardio bro

 

[YoreyC]

hurt shoulder again on lat raise. think im going too high. squats seem off balance, grip failing, but have some tips to improve. row form and weight change, holding at top, but weight allegedly is low. fly still feels wonky

**A**

03/04/2025

hurt shoulder again on lat raise. think im going too high. squats seem off balance, grip failing, but have some tips to improve. row form and weight change, ...

tinyurl.com

03/04/2025
215 lbs
2:11

squat 57.5
11:30 | 19:00 | 27:30

row 35 27.5
xx | 39:00 | 46:00 | 53:00

press 45 47.5
59:00 | 1:08 | 1:19

*SS*
fly 35 30
lat raise 20 17.5
1:33 | 1:48 | 2:05
*SS*

**MY PROGRAM**:

everything dumbbell, 10 reps, 3-4 sets. *Superset.* weight values are "per hand." 3 days/week

**A**: Squat, Row, Press, *Fly, Lat Raise*
https://tinyurl.com/36a2h93w

B: *RDL, Pushup*, R Lunge, *Kickback, Face Pull*
https://tinyurl.com/5dvy8rxz

C: i Press, S Squat, *Tri Ext, B Press, Front Raise*

02/28/2025

Share your videos with friends, family, and the world

tinyurl.com

 

[the_alcatraz]

hurt shoulder again on lat raise. think im going too high. squats seem off balance, grip failing, but have some tips to improve. row form and weight change, holding at top, but weight allegedly is low. fly still feels wonky

**A**

03/04/2025

hurt shoulder again on lat raise. think im going too high. squats seem off balance, grip failing, but have some tips to improve. row form and weight change, ...

tinyurl.com

03/04/2025
215 lbs
2:11

squat 57.5
11:30 | 19:00 | 27:30

row 35 27.5
xx | 39:00 | 46:00 | 53:00

press 45 47.5
59:00 | 1:08 | 1:19

*SS*
fly 35 30
lat raise 20 17.5
1:33 | 1:48 | 2:05
*SS*

**MY PROGRAM**:

everything dumbbell, 10 reps, 3-4 sets. *Superset.* weight values are "per hand." 3 days/week

**A**: Squat, Row, Press, *Fly, Lat Raise*
https://tinyurl.com/36a2h93w

B: *RDL, Pushup*, R Lunge, *Kickback, Face Pull*
https://tinyurl.com/5dvy8rxz

C: i Press, S Squat, *Tri Ext, B Press, Front Raise*

02/28/2025

Share your videos with friends, family, and the world

tinyurl.com

you should stop doing shoulders for now and switch to doing just straight squats and legs

 

[stevesmi]

shoulders never have to be overtrained that's a big mistake people make

 

[SteveMobsterG]

Post a screen grab of the upper end of the range on lat raise. I'm that busy I don't have time to watch videos anymore

 

[zedhed]

I would check out some of the logs on here and get some training routine ideas.

 

[caligirl85]

If your shoulder is bothering you then you should stop hammering at them.

Could mean you have a small tear and you're developing some inflammation?

 

[Shrine]

I want to go get your shoulder checked.

an MRI would be smart to see any damage, not xrays.

 

[Zyglamail]

not a bad routine man.
i would balance things out though with yoru training more.

 

[Arabian]

Split routines are a smart idea.

This way, you hit specific muscle groups on each workout.

 

[BookerTNY]

Check the other logs. It's important to see what others are doing and learn from them.

 

[sambee38]

You could just do a basic Push. Pull in leg split..

Doesn't have to be three times a week. You can do 4 or 5 times a week just alternate

 

[Austin316]

Don't forget to update us on your meals as well.
Keep the grind going man. You gotta learn. As you go, you're not gonna solve the equation in one try.

 

[YoreyC]

need to sub out RDLs for something more difficult cuz my dumbbells are maxed. out of breath on face pulls because of the bench so might change form

03/06/2025

03/06/2025 B 212 lbs 1:41 march glute march cat cow arm circle lat lunge hip rotation SS RDL 75 3/3 PU 3/3 SS 9:00 | 20:00 | 33:00 R lunge 25 27.5 3/3 38:30 ...

tinyurl.com

03/06/2025
**B**
212 lbs
1:41

march
glute march
cat cow
arm circle
lat lunge
hip rotation

*SS*
RDL 75 3/3
PU 3/3
*SS*

9:00 | 20:00 | 33:00

R lunge 25 27.5 3/3

38:30 | 48:30 | 57:30

*SS*
kickback 10 4/4
face pull 30 4/4
*SS*

xx | 1:15 | 1:26 | 1:37

**MY PROGRAM:**

everything dumbbell, 10 reps, 3-4 sets. *Superset.* weight values are "per hand." 3 days/week

A: Squat, Row, Press, Fly, Lat Raise

03/04/2025

hurt shoulder again on lat raise. think im going too high. squats seem off balance, grip failing, but have some tips to improve. row form and weight change, ...

tinyurl.com

**B**: *RDL, Pushup*, R Lunge, *Kickback, Face Pull*
https://tinyurl.com/5dvy8rxz

C: i Press, S Squat, *Tri Ext, B Press, Front Raise*

02/28/2025

Share your videos with friends, family, and the world

tinyurl.com

 

[ballin2504]

hurt shoulder again on lat raise. think im going too high. squats seem off balance, grip failing, but have some tips to improve. row form and weight change, holding at top, but weight allegedly is low. fly still feels wonky

**A**

03/04/2025

hurt shoulder again on lat raise. think im going too high. squats seem off balance, grip failing, but have some tips to improve. row form and weight change, ...

tinyurl.com

03/04/2025
215 lbs
2:11

squat 57.5
11:30 | 19:00 | 27:30

row 35 27.5
xx | 39:00 | 46:00 | 53:00

press 45 47.5
59:00 | 1:08 | 1:19

*SS*
fly 35 30
lat raise 20 17.5
1:33 | 1:48 | 2:05
*SS*

**MY PROGRAM**:

everything dumbbell, 10 reps, 3-4 sets. *Superset.* weight values are "per hand." 3 days/week

**A**: Squat, Row, Press, *Fly, Lat Raise*
https://tinyurl.com/36a2h93w

B: *RDL, Pushup*, R Lunge, *Kickback, Face Pull*
https://tinyurl.com/5dvy8rxz

C: i Press, S Squat, *Tri Ext, B Press, Front Raise*

02/28/2025

Share your videos with friends, family, and the world

tinyurl.com

@YoreyC man that sucks you hurt your shoulder again. I’m dealing with the same. Need to take more time off from shoulders

 

[MUSTANG_18]

need to sub out RDLs for something more difficult cuz my dumbbells are maxed. out of breath on face pulls because of the bench so might change form

03/06/2025

03/06/2025 B 212 lbs 1:41 march glute march cat cow arm circle lat lunge hip rotation SS RDL 75 3/3 PU 3/3 SS 9:00 | 20:00 | 33:00 R lunge 25 27.5 3/3 38:30 ...

tinyurl.com

03/06/2025
**B**
212 lbs
1:41

march
glute march
cat cow
arm circle
lat lunge
hip rotation

*SS*
RDL 75 3/3
PU 3/3
*SS*

9:00 | 20:00 | 33:00

R lunge 25 27.5 3/3

38:30 | 48:30 | 57:30

*SS*
kickback 10 4/4
face pull 30 4/4
*SS*

xx | 1:15 | 1:26 | 1:37

**MY PROGRAM:**

everything dumbbell, 10 reps, 3-4 sets. *Superset.* weight values are "per hand." 3 days/week

A: Squat, Row, Press, Fly, Lat Raise

03/04/2025

hurt shoulder again on lat raise. think im going too high. squats seem off balance, grip failing, but have some tips to improve. row form and weight change, ...

tinyurl.com

**B**: *RDL, Pushup*, R Lunge, *Kickback, Face Pull*
https://tinyurl.com/5dvy8rxz

C: i Press, S Squat, *Tri Ext, B Press, Front Raise*

02/28/2025

Share your videos with friends, family, and the world

tinyurl.com

This is good but you should go with at least 2 sets of planks bro
how about your food?

 

[YoreyC]

im not tracking it for now, no need if im just doing a noob gains recomp. just making sure to get enough protein.

is plank good for hypertrophy? doesnt seem like it would be

 

[MUSTANG_18]

im not tracking it for now, no need if im just doing a noob gains recomp. just making sure to get enough protein.

is plank good for hypertrophy? doesnt seem like it would be

if you want advise you gotta listen dude
yes you need to track food for strength gains
and yes you need to do planks for core to get stronger in other exercises

 

[YoreyC]

no, im not going to track my nutrition right now.

 

[the_alcatraz]

no, im not going to track my nutrition right now.

ok dont track it but your training needs it, you at least need to up your protein
and if you dont want to take any advice why you here even?

 

[YoreyC]

i have solicited advice on form checks and routine modifications.

 

[the_alcatraz]

i have solicited advice on form checks and routine modifications.

im saying your routines need more weight, lets get more weight up but you need higher protein for that bro

 

[YoreyC]

Form check i bench, s squat, tri ext, b press, front raise

03/10/2025

Share your videos with friends, family, and the world

tinyurl.com

03/10/2025
C
214 lbs
1:46

jumping jack
glute march
cat cow
arm circle
squat shuffle
wall reach

incline bench 57.5 | 60 fail 10/10 | 57.5

10 | 18:30 | 28:00

sumo squat 57.5 | 60

36.30 | 48

SS: 3/3
tricep extension 10 | 10 | 15
bench press 45 | 47.5 | 50
front raise 20 | 17.5

1:05:30 | 1:21:30 | 1:40:00

**MY PROGRAM:**

everything dumbbell, 10 reps, 2-4 sets. *Superset.* weight values are "per hand." 3 days/week

A: Squat, Row, Press, Fly, Lat Raise

03/04/2025

hurt shoulder again on lat raise. think im going too high. squats seem off balance, grip failing, but have some tips to improve. row form and weight change, ...

tinyurl.com

B: *RDL, Pushup*, R Lunge, *Kickback, Face Pull*

03/06/2025

03/06/2025 B 212 lbs 1:41 march glute march cat cow arm circle lat lunge hip rotation SS RDL 75 3/3 PU 3/3 SS 9:00 | 20:00 | 33:00 R lunge 25 27.5 3/3 38:30 ...

tinyurl.com

**C**: i Press, S Squat, *Tri Ext, B Press, Front Raise*

02/28/2025

Share your videos with friends, family, and the world

tinyurl.com

 

[the_alcatraz]

Form check i bench, s squat, tri ext, b press, front raise

03/10/2025

Share your videos with friends, family, and the world

tinyurl.com

03/10/2025
C
214 lbs
1:46

jumping jack
glute march
cat cow
arm circle
squat shuffle
wall reach

incline bench 57.5 | 60 fail 10/10 | 57.5

10 | 18:30 | 28:00

sumo squat 57.5 | 60

36.30 | 48

SS: 3/3
tricep extension 10 | 10 | 15
bench press 45 | 47.5 | 50
front raise 20 | 17.5

1:05:30 | 1:21:30 | 1:40:00

**MY PROGRAM:**

everything dumbbell, 10 reps, 2-4 sets. *Superset.* weight values are "per hand." 3 days/week

A: Squat, Row, Press, Fly, Lat Raise

03/04/2025

hurt shoulder again on lat raise. think im going too high. squats seem off balance, grip failing, but have some tips to improve. row form and weight change, ...

tinyurl.com

B: *RDL, Pushup*, R Lunge, *Kickback, Face Pull*

03/06/2025

03/06/2025 B 212 lbs 1:41 march glute march cat cow arm circle lat lunge hip rotation SS RDL 75 3/3 PU 3/3 SS 9:00 | 20:00 | 33:00 R lunge 25 27.5 3/3 38:30 ...

tinyurl.com

**C**: i Press, S Squat, *Tri Ext, B Press, Front Raise*

02/28/2025

Share your videos with friends, family, and the world

tinyurl.com

your row needs a top squeeze bro

 

[YoreyC]

your row needs a top squeeze bro

yeah? ok. so hold at the top for a second?

 

[the_alcatraz]

yeah? ok. so hold at the top for a second?

hold on top for 2 seconds and squeeze

and did you consider my suggestion about protein?

 

[YoreyC]

you're supposed to get .7-1 gram per lean body weight, right?
im 215 lbs, pretty fat like 30%, so 100-150 grams should be plenty

 

[the_alcatraz]

you're supposed to get .7-1 gram per lean body weight, right?
im 215 lbs, pretty fat like 30%, so 100-150 grams should be plenty

for you actually its 1.5 grams per lb
so you need to get more protein bro
why would we lie to you right? lol we want you to gain

 

[YoreyC]

why do you think that

 

[MUSTANG_18]

why do you think that

he dont think it bro its a common known fact bro
we got mass here listen to the guys with experience

 

[YoreyC]

people with experience also say .7-1 for each pound of lean body weight

 

[MUSTANG_18]

people with experience also say .7-1 for each pound of lean body weight

lol you want help dude or what? we trying to help you here

 

[YoreyC]

yes i do, thank you for the help.

but, you're not the only person im listening to. you're not the only successful bodybuilder im listening to. i have to decide what seems right based on lots of people's advice, not just you.

i welcome your advice.

Form check squat, row, press, *fly, lat raise*

03/12/2025

knees might be tracking too far forward in squats? maybe going too low or foot position is wrong? flies still feel weird, not hard, doesnt seem like im hitti...

tinyurl.com

03/12/2025
**A**
213 lbs
1:58:30

knees might be tracking too far forward in squats? maybe going too low or foot position is wrong?

flies still feel weird, not hard, doesnt seem like im hitting chest.

Rows feel kinda easy too, concerning.

press is good, could move more weight if i landed at the bottom better perhaps

arm circle
lat lunge
glute march
cat cow
wall reach

squat 57.5 | 60 | 65
9:00 | 17:00 | 27:00

row 25 -> 30
35 | 40:30 | 47:30 | 54:00

press 47.5 -> 50
1:02:30 | 1:10 | 1:18:30

*SS*
fly 30
lat raise 20
1:30:30 | 1:41:30 | 1:54:30
*SS*

**MY PROGRAM:**

everything dumbbell, 10 reps, 2-4 sets. *Superset.* weight values are "per hand." 3 days/week

**A:** Squat, Row, Press, *Fly, Lat Raise*

03/04/2025

hurt shoulder again on lat raise. think im going too high. squats seem off balance, grip failing, but have some tips to improve. row form and weight change, ...

tinyurl.com

B: *RDL, Pushup*, R Lunge, *Kickback, Face Pull*

03/06/2025

03/06/2025 B 212 lbs 1:41 march glute march cat cow arm circle lat lunge hip rotation SS RDL 75 3/3 PU 3/3 SS 9:00 | 20:00 | 33:00 R lunge 25 27.5 3/3 38:30 ...

tinyurl.com

C: i Press, S Squat, *Tri Ext, B Press, Front Raise*

03/10/2025

Share your videos with friends, family, and the world

tinyurl.com

 

[the_alcatraz]

yes i do, thank you for the help.

but, you're not the only person im listening to. you're not the only successful bodybuilder im listening to. i have to decide what seems right based on lots of people's advice, not just you.

i welcome your advice.

Form check squat, row, press, *fly, lat raise*

03/12/2025

knees might be tracking too far forward in squats? maybe going too low or foot position is wrong? flies still feel weird, not hard, doesnt seem like im hitti...

tinyurl.com

03/12/2025
**A**
213 lbs
1:58:30

knees might be tracking too far forward in squats? maybe going too low or foot position is wrong?

flies still feel weird, not hard, doesnt seem like im hitting chest.

Rows feel kinda easy too, concerning.

press is good, could move more weight if i landed at the bottom better perhaps

arm circle
lat lunge
glute march
cat cow
wall reach

squat 57.5 | 60 | 65
9:00 | 17:00 | 27:00

row 25 -> 30
35 | 40:30 | 47:30 | 54:00

press 47.5 -> 50
1:02:30 | 1:10 | 1:18:30

*SS*
fly 30
lat raise 20
1:30:30 | 1:41:30 | 1:54:30
*SS*

**MY PROGRAM:**

everything dumbbell, 10 reps, 2-4 sets. *Superset.* weight values are "per hand." 3 days/week

**A:** Squat, Row, Press, *Fly, Lat Raise*

03/04/2025

hurt shoulder again on lat raise. think im going too high. squats seem off balance, grip failing, but have some tips to improve. row form and weight change, ...

tinyurl.com

B: *RDL, Pushup*, R Lunge, *Kickback, Face Pull*

03/06/2025

03/06/2025 B 212 lbs 1:41 march glute march cat cow arm circle lat lunge hip rotation SS RDL 75 3/3 PU 3/3 SS 9:00 | 20:00 | 33:00 R lunge 25 27.5 3/3 38:30 ...

tinyurl.com

C: i Press, S Squat, *Tri Ext, B Press, Front Raise*

03/10/2025

Share your videos with friends, family, and the world

tinyurl.com

why do you keep posting links via tinyurl and to 8 year old videos bro? suspect AF

 

[YoreyC]

i think youre seeing something i didnt intend to post.

here are the corresponding links:

03/12/2025

knees might be tracking too far forward in squats? maybe going too low or foot position is wrong? flies still feel weird, not hard, doesnt seem like im hitti...

www.youtube.com

03/04/2025

hurt shoulder again on lat raise. think im going too high. squats seem off balance, grip failing, but have some tips to improve. row form and weight change, ...

www.youtube.com

03/06/2025

03/06/2025 B 212 lbs 1:41 march glute march cat cow arm circle lat lunge hip rotation SS RDL 75 3/3 PU 3/3 SS 9:00 | 20:00 | 33:00 R lunge 25 27.5 3/3 38:30 ...

www.youtube.com

03/10/2025

Share your videos with friends, family, and the world

www.youtube.com

 

[the_alcatraz]

i think youre seeing something i didnt intend to post.

here are the corresponding links:

03/12/2025

knees might be tracking too far forward in squats? maybe going too low or foot position is wrong? flies still feel weird, not hard, doesnt seem like im hitti...

www.youtube.com

03/04/2025

hurt shoulder again on lat raise. think im going too high. squats seem off balance, grip failing, but have some tips to improve. row form and weight change, ...

www.youtube.com

03/06/2025

03/06/2025 B 212 lbs 1:41 march glute march cat cow arm circle lat lunge hip rotation SS RDL 75 3/3 PU 3/3 SS 9:00 | 20:00 | 33:00 R lunge 25 27.5 3/3 38:30 ...

www.youtube.com

03/10/2025

Share your videos with friends, family, and the world

www.youtube.com

yea thats better please dont use tinyurl bro

 

[YoreyC]

Form check RDL, Pushup, R Lunge, Kickback, Face Pull

RDLs do not feel like they are tiring me. Would prefer to do pushups which target chest.

03/14/2025

Share your videos with friends, family, and the world

www.youtube.com

03/14/2025
**B**
213 lbs
1:46

march
glute march
cat cow
arm circle
lat lunge
hip rotation

*SS*
RDL 3/3 75 | 77.5 | 80
Pushup 3/3
*SS*

12:00 | 22:00 | 34:30

R lunge 3/3 30

43:00 | 53:00 | 1:04

*SS*
kickback 10 | 10 | 15
face pull 30 | 30 | 30
*SS*

1:13 | 1:27 | 1:40

**MY PROGRAM:**

everything dumbbell, 10 reps, 2-4 sets. *Superset.* weight values are "per hand." 3 days/week

A: Squat, Row, Press, Fly, Lat Raise

03/12/2025

knees might be tracking too far forward in squats? maybe going too low or foot position is wrong? flies still feel weird, not hard, doesnt seem like im hitti...

www.youtube.com

**B**: *RDL, Pushup*, R Lunge, *Kickback, Face Pull*

03/06/2025

03/06/2025 B 212 lbs 1:41 march glute march cat cow arm circle lat lunge hip rotation SS RDL 75 3/3 PU 3/3 SS 9:00 | 20:00 | 33:00 R lunge 25 27.5 3/3 38:30 ...

www.youtube.com

C: i Press, S Squat, *Tri Ext, B Press, Front Raise*

03/10/2025

Share your videos with friends, family, and the world

www.youtube.com

 

[the_alcatraz]

Form check RDL, Pushup, R Lunge, Kickback, Face Pull

RDLs do not feel like they are tiring me. Would prefer to do pushups which target chest.

03/14/2025

Share your videos with friends, family, and the world

www.youtube.com

03/14/2025
**B**
213 lbs
1:46

march
glute march
cat cow
arm circle
lat lunge
hip rotation

*SS*
RDL 3/3 75 | 77.5 | 80
Pushup 3/3
*SS*

12:00 | 22:00 | 34:30

R lunge 3/3 30

43:00 | 53:00 | 1:04

*SS*
kickback 10 | 10 | 15
face pull 30 | 30 | 30
*SS*

1:13 | 1:27 | 1:40

**MY PROGRAM:**

everything dumbbell, 10 reps, 2-4 sets. *Superset.* weight values are "per hand." 3 days/week

A: Squat, Row, Press, Fly, Lat Raise

03/12/2025

knees might be tracking too far forward in squats? maybe going too low or foot position is wrong? flies still feel weird, not hard, doesnt seem like im hitti...

www.youtube.com

**B**: *RDL, Pushup*, R Lunge, *Kickback, Face Pull*

03/06/2025

03/06/2025 B 212 lbs 1:41 march glute march cat cow arm circle lat lunge hip rotation SS RDL 75 3/3 PU 3/3 SS 9:00 | 20:00 | 33:00 R lunge 25 27.5 3/3 38:30 ...

www.youtube.com

C: i Press, S Squat, *Tri Ext, B Press, Front Raise*

03/10/2025

Share your videos with friends, family, and the world

www.youtube.com

you need more drop sets not just supers
and some of those you need to do negatives like 1:27

 

[stevesmi]

awesome job posting up these videos Man

 

[YoreyC]

you need more drop sets not just supers
and some of those you need to do negatives like 1:27

dunno what the purpose of a super set is really just how my guy programmed it... what's a drop set or a negative?

 

[SteveMobsterG]

dunno what the purpose of a super set is really just how my guy programmed it... what's a drop set or a negative?

Look those terms up.

On RDLs - the trick to flex the hamstrings then keep them flexed while doing the reps

 

[ceo]

Bros. Drop sets are fun to do if you want to get a nice pump.

 

[Austin316]

I like to finish my workouts with a couple drop sets.

It's basically where you drop the amount of weight you're doing, just to do more reps.

 

[sambee38]

I don't think drop sets have much Merit. It's more for show more than anything.

 

[the_alcatraz]

dunno what the purpose of a super set is really just how my guy programmed it... what's a drop set or a negative?

which guys programmed it?

 

[BookerTNY]

Thanks for updating this.
Glad to see that you're pushing things.

 

[Arabian]

Nice videos that you're posting.

Great job. My man. You are a beast.

 

[Zyglamail]

I'll predict that you'll have some incredible updates as a song keeps going.

 

[Shrine]

Really looking forward to seeing you do really well in the future.

Hopefully you get some good results.

 

[caligirl85]

Romanian deadlifts are really good. It's a tough work out.

 

[zedhed]

Don't forget to update us on the meals as well.

We want to see some videos or pictures of that.

 

[MasonicBodybuilder]

Thanks for sharing the vids brother.

 

[YoreyC]

which guys programmed it?

personal trainer from trainwell app

 

[ballin2504]

Form check RDL, Pushup, R Lunge, Kickback, Face Pull

RDLs do not feel like they are tiring me. Would prefer to do pushups which target chest.

03/14/2025

Share your videos with friends, family, and the world

www.youtube.com

03/14/2025
**B**
213 lbs
1:46

march
glute march
cat cow
arm circle
lat lunge
hip rotation

*SS*
RDL 3/3 75 | 77.5 | 80
Pushup 3/3
*SS*

12:00 | 22:00 | 34:30

R lunge 3/3 30

43:00 | 53:00 | 1:04

*SS*
kickback 10 | 10 | 15
face pull 30 | 30 | 30
*SS*

1:13 | 1:27 | 1:40

**MY PROGRAM:**

everything dumbbell, 10 reps, 2-4 sets. *Superset.* weight values are "per hand." 3 days/week

A: Squat, Row, Press, Fly, Lat Raise

03/12/2025

knees might be tracking too far forward in squats? maybe going too low or foot position is wrong? flies still feel weird, not hard, doesnt seem like im hitti...

www.youtube.com

**B**: *RDL, Pushup*, R Lunge, *Kickback, Face Pull*

03/06/2025

03/06/2025 B 212 lbs 1:41 march glute march cat cow arm circle lat lunge hip rotation SS RDL 75 3/3 PU 3/3 SS 9:00 | 20:00 | 33:00 R lunge 25 27.5 3/3 38:30 ...

www.youtube.com

C: i Press, S Squat, *Tri Ext, B Press, Front Raise*

03/10/2025

Share your videos with friends, family, and the world

www.youtube.com

@YoreyC awesome job with the videos. This is great to see someone taking the time for this.

 

[the_alcatraz]

personal trainer from trainwell app

hes some kind of a guy from an app bro
we are telling you right here you need more

 

[25homes]

Nice work

 

[YoreyC]

03/17/2025

03/17/2025C212 lbs1:44 min jumping jackglute marchcat cowarm circlesquat shufflewall reachincline bench 57.5 7:30 | 57.5 14:30 | 60 22:30sumo squat | 60 33:3...

www.youtube.com

03/17/2025
C
212 lbs
1:44 min

jumping jack
glute march
cat cow
arm circle
squat shuffle
wall reach

incline bench 57.5 7:30 | 57.5 14:30 | 60 22:30

sumo squat | 60 33:30 | 60 43:30

*SS*: 3/3
tricep extension 15 15 15
bench press 50 50 50
front raise 20 20 20

1:00:00 | 1:16:00 | 1:38

**MY PROGRAM:**

everything dumbbell, 10 reps, 2-4 sets. *Superset.* weight values are "per hand." 3 days/week

A: Squat, Row, Press, Fly, Lat Raise

03/12/2025

knees might be tracking too far forward in squats? maybe going too low or foot position is wrong? flies still feel weird, not hard, doesnt seem like im hitti...

www.youtube.com

B: *RDL, Pushup*, R Lunge, *Kickback, Face Pull*

03/14/2025

Share your videos with friends, family, and the world

www.youtube.com

**C**: i Press, S Squat, *Tri Ext, B Press, Front Raise*

03/10/2025

Share your videos with friends, family, and the world

www.youtube.com

 

[MUSTANG_18]

03/17/2025

03/17/2025C212 lbs1:44 min jumping jackglute marchcat cowarm circlesquat shufflewall reachincline bench 57.5 7:30 | 57.5 14:30 | 60 22:30sumo squat | 60 33:3...

www.youtube.com

03/17/2025
C
212 lbs
1:44 min

jumping jack
glute march
cat cow
arm circle
squat shuffle
wall reach

incline bench 57.5 7:30 | 57.5 14:30 | 60 22:30

sumo squat | 60 33:30 | 60 43:30

*SS*: 3/3
tricep extension 15 15 15
bench press 50 50 50
front raise 20 20 20

1:00:00 | 1:16:00 | 1:38

**MY PROGRAM:**

everything dumbbell, 10 reps, 2-4 sets. *Superset.* weight values are "per hand." 3 days/week

A: Squat, Row, Press, Fly, Lat Raise

03/12/2025

knees might be tracking too far forward in squats? maybe going too low or foot position is wrong? flies still feel weird, not hard, doesnt seem like im hitti...

www.youtube.com

B: *RDL, Pushup*, R Lunge, *Kickback, Face Pull*

03/14/2025

Share your videos with friends, family, and the world

www.youtube.com

**C**: i Press, S Squat, *Tri Ext, B Press, Front Raise*

03/10/2025

Share your videos with friends, family, and the world

www.youtube.com

stay this level for a week

 

[YoreyC]

what level

 

[RoySimpson]

Form check RDL, Pushup, R Lunge, Kickback, Face Pull

RDLs do not feel like they are tiring me. Would prefer to do pushups which target chest.

03/14/2025

Share your videos with friends, family, and the world

www.youtube.com

03/14/2025
**B**
213 lbs
1:46

march
glute march
cat cow
arm circle
lat lunge
hip rotation

*SS*
RDL 3/3 75 | 77.5 | 80
Pushup 3/3
*SS*

12:00 | 22:00 | 34:30

R lunge 3/3 30

43:00 | 53:00 | 1:04

*SS*
kickback 10 | 10 | 15
face pull 30 | 30 | 30
*SS*

1:13 | 1:27 | 1:40

**MY PROGRAM:**

everything dumbbell, 10 reps, 2-4 sets. *Superset.* weight values are "per hand." 3 days/week

A: Squat, Row, Press, Fly, Lat Raise

03/12/2025

knees might be tracking too far forward in squats? maybe going too low or foot position is wrong? flies still feel weird, not hard, doesnt seem like im hitti...

www.youtube.com

**B**: *RDL, Pushup*, R Lunge, *Kickback, Face Pull*

03/06/2025

03/06/2025 B 212 lbs 1:41 march glute march cat cow arm circle lat lunge hip rotation SS RDL 75 3/3 PU 3/3 SS 9:00 | 20:00 | 33:00 R lunge 25 27.5 3/3 38:30 ...

www.youtube.com

C: i Press, S Squat, *Tri Ext, B Press, Front Raise*

03/10/2025

Share your videos with friends, family, and the world

www.youtube.com

@YoreyC these videos are on point bro!

 

[MUSTANG_18]

what level

This level of training you doing now
what is your mother language not english right?

 

[YoreyC]

pakistan

 

[the_alcatraz]

pakistan

different english i see bro
thats you in the pic?

 

[YoreyC]

i mean

 

[the_alcatraz]

i mean

you mean what?

 

[YoreyC]

yeah its me... isnt that obvious? its from one of my videos

 

[the_alcatraz]

yeah its me... isnt that obvious? its from one of my videos

yea but you dont look from Pakistan bro

 

[YoreyC]

im not. just a joke

 

[MUSTANG_18]

im not. just a joke

so where are you from? you have english not your first language dude obvious

 

[YoreyC]

its my only language

 

[MUSTANG_18]

its my only language

what country you from dude?