Daniel Yates Fitness

Week 2 - Push 1

Baseline set very nicely for week 1, now transition into week 2 into this training cycle, progressions are a must.

Incline Press : ⬆️ 10kgs matched over 2 sets
Incline Fly : ⬆️ 2 Reps across the 3 sets
Cybex Lateral Raise : ⬆️ Load ⬆️ Reps
Cuffed Y/Front Raises : First time with this exact set as I slightly tweaked the final set up from W1
Single Arm OH Tricep Extension : ⬆️ Reps across all sets
B Strap Pushdown : Slightly tweaked off the feedback from W1 (I actually made 1 final adjustment to the set up in Set 3 which will be my final set up going forward for the block)

Some things to note as programming is extremely individualised : Playing it slightly easier on the Pressing Based movements for now as I’ve had a little Rib Irritation that seems to flare up when doing Back/Chest supported movements with larger amounts of loads. Drastically feeling better from when it first started but just ensuring I play it easier for the time being and don’t jump the gun too early into the training split.

Elite athletes have coaches looking over nearly every training session they do.

They actively seek feedback. They want another set of eyes. They understand there are blind spots they can’t see themselves.

Yet most amateur athletes do the opposite.

Not because they don’t need feedback.

Usually it’s one of two things:

• Ego : believing their training is already dialled in.

• Fear of judgement : not wanting someone to point out where they can improve or how it might look in the gym.

Unfortunately, both lead to the same outcome : substantially less progress.

Currently sitting about 1 Injury away from starting up a run club.

Then… the new Citadel Prototype Chest Press rolled in and every thought about my next side piece (Running) got destroyed into oblivion.

Perfect timing as I’m now week 1 into the new training cycle, let the gains (atrophy) begin. 🤝

Sub 13 weeks until the first dance 💃

With plenty of levers still left to pull if needed, I couldn’t be happier with how we’re tracking. Right where we need to be.

What most people don’t see is the work that’s happened behind the scenes. The improvements we’ve made over the past 2.5–3 years have been nothing short of incredible.

Every training session, every rep, every posing practice has served a purpose and moved us one step closer to this goal.

The foundation has been built patiently and now it’s time to bring it all together on stage.

Very excited to finally do this one with you ❤️

The Little Bikini Queen, Brie 👑

As much as everyone wants the swords, overalls and wins, it’s the person you become throughout the process that is the true prize.

Over the course of the year I’ve coached Brie, I knew from the very first check-in that she was the real deal.

We clicked as coach and athlete right from the get-go. I knew I could trust her entirely and I know she felt the same on her end.

To say she delivered on all fronts would be an understatement. There wasn’t a single thing throughout the entirety of prep that she didn’t execute in full.

Unfortunately, the stage doesn’t show the process it takes to get to where she is today. But I’ve seen first-hand the changes physically and even more importantly, mentally.

She has made me one of the proudest coaches and I know she’ll continue to do so as we keep navigating up the ranks of this sport 🤝

And through it all, we’ve found the one thing I love most within this job : another incredible coach/athlete relationship.

Today on the some great topics were covered and one point in particular felt like it deserved a post of its own.

Your Open Bikini National Champ 🥇

What a debut season.

To see how far Ash has come from day one is almost indescribable.

This week marks almost exactly one year of working together (swipe to see where it started)

From the very beginning, I could tell Ash was going to be a special one. She had a competitive drive you don’t often see in first time competitors.

Check-ins were punctual, every detail was filled out properly and the improvements came fast.

From taking home a Swimsuit Overall at her first show of the season, to finishing the season by winning the Open Class Tall NBA Open Bikini National Title, what a run.

Oh and if I had a dollar for every time she asked before going on stage “do my delts look pumped”, I would have a lot of dollars 😂

I don’t know where little Ash’s competitive heart will take her next, but I do know she has a very good competitive bodybuilding career ahead of her if she wants it 👀

Novice National Champ 🏆

5 weeks ago Chris decided to jump into his first ever show, 8 weeks out from his main target shows. The whole purpose behind this was simple. Gather as much data as possible heading into Nationals and the Bali Universe Show.

With no prior stage experience, we knew this would give us invaluable information for two shows we absolutely didn’t want to miss the mark on.

Most people would lose their mind stepping on stage not at 100%, worried about placings or outcomes. But I told Chris to stay the course, trust the process and not miss a beat and that’s exactly what he did.

We kept pushing, continued getting leaner, fine tuned the posing and made adjustments where needed.

Fast forward to today and we have a few 🥇 added to the collection and the title of now officially your Novice A National Champ.

Now onto the final show, where he gets to travel internationally and hang with some of the best 🤝

(Chris doesn’t have IG, so I figured it was time he got a little spotlight)

Posed by :

1 Day Out - ICN Nationals

All 3 of the girls coming in hot from their debut shows with

With the feedback taken on board and ALL the girls coming in at 100%, its time to dance 🤝

Men’s Physique 101 🩳