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Keeping Up With The Yates': A Couple's Training Log

Jebrook said:
Oh he would notice. Trust me. I forget everyone is at the gym but as soon as some random steps to my wife my spidey sense starts going off. Lol. Great for the workouts though. Brings out the alpha. Lol.
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I think he'd just stand back & watch. LoL!! He knows I'm quick to let guys know I'm married & not interested. If they didn't leave me alone he'd definitely step in!!
 
I couldn't get in touch with my physical trainer friend to get today's workout. Until she gets a better idea of how I'm handling the volume & my weight range, she's sending them to me daily.

So, yates84 put together a nice one. I think I should just pay him to do it!! He seriously should go get certified. I'd love to get certified in nutrition & him get certified as a trainer...then we'd make the ultimate team!!

Anyways...back to today's workout...

Warmed up on the ellipitical

Deadlift
75x10x4

Incline Db press
10x12x4

Behind head cable pull-down
40x12x4

Leg press machine
75x12x4

Db flyes
10x12x3

Preacher curls
20x12x4

Hammer Strength seated dips
50x12x3

Back extension machine
60x12x4

Workout felt great, and I was sweating the whole way through it. So, yates84 did a good job putting it together for me!!
 
Wow...it's been quiet in here today. Let's fix that.

I went for a 4 mile walk with my Dad & tge little one this morning. Nothing too intense, just trying to motivate my Dad to start walking regularly again. I have been dealing with some serious DOMS from Saturday's workout. My hamstrings have been killing me, from those good mornings! I pushed through the DOMS for Insanity class tonight. Holy mess...even modified push-ups are brutal with chest DOMS! Glad I went though...it was a great workout & loosened me up some.
 
I love DOMS and the older I get the harder it is to get sore, Enjoy It, Embrace It, It is your reward!
 
Good morning!! Got in a nice full body session this morning. It felt good to be back in my home gym, after the weekend away!! It was also nice to have my gym buddy back!!

Deadlifts
75x12x4

Curtsy lunges with Db's
10x12x3

Bent over rows
55x12x4

Close grip bench press
40x12x4
*last few reps on the last 2 sets were forced*

Db pullovers
20x12
*a bit too heavy so dropped the weight for following sets*
15x12x3

Reverse Extensions
12x3

Concentrated curls
12.5x12x4

Rear delt raises
5x12x3

Spending the rest of my day with two 2.5yr old boys. Eek. That might be a whole nother workout!!
 
First nice full body workout!! 2nd there isn't it might be another workout lol it is a definite WILL BE!! I got home from doing cardio and legs. My 2 yr old Evan came down stairs!! Daddy moves moves. I'm like I can't lol but do anyways. Started to play ball and wrestle with him for another hr!!
 
Yeah...chasing 2 toddler boys around is a workout. We've played outside, built & tore down numerous towers, played choo choo trains with Thomas, and picked tomatoes. They are currently still, for a few, while eating lunch!!
 
packers6211 said:
First nice full body workout!! 2nd there isn't it might be another workout lol it is a definite WILL BE!! I got home from doing cardio and legs. My 2 yr old Evan came down stairs!! Daddy moves moves. I'm like I can't lol but do anyways. Started to play ball and wrestle with him for another hr!!
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My kid likes to "race" when I get home from work. I love chasing him around and wrestling but man, it is tiring!
 
YatesWifey04 said:
Well, I met with the PT today about changing up my routine. She suggested a full body 4 day split training regimen. I'm going to try it, but not sure about the full body workouts. I think it will be a nice change of pace, but I've gotten used to my 5 day split where I concentrate on 1-2 muscle group(s) at a time.
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Nice schedule and the full body will be a great change of pace from a 5 day split. When trying to lean up & be athletic full body workouts are by far more effective.
Hastur said:
Haha, I noticed a big difference in this between the North and South. Florida, Texas, everyone is so nice and happy. Ohio? Everyone seems to be scowling. It was an adjustment, lol. I see every woman walking around with the RBF... :p
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2 things
1 - It gets too damn cold up north people get stuck with a scowl on their face
2 - Chivalry is not dead yet in the south. Not as common as it was but ladies are used to being greeted at least on occasion without being come on to or objectified. The return of a smile in the south does is not automatically taken to mean "Oh I am into you." or "yes please come onto me" to every man like it does on some other places. Sometimes people are just pleasant to each other. A woman can be a LITTLE less guarded in that aspect.

YatesWifey04 said:
I'm in the South though. I just think people, in general, are becoming less friendly & more about themselves. If someone smiles at me, I smile back. However, I no longer go out of my way to smile at complete strangers when I'm usually met with swowl in return.
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Don't let others reactions stop you from spreading positivity. It isn't that scowling bastard that needs your smile, it is the one who is feeling down and needs the strangers smile and look of recognition empowers them. There may only be 4 people out of 100 that appreciate it but it might really lift those 4 peoples days. Don't let others make you feel like your light is insignificant or not worth putting out into this world. When you put positivity out there it makes you feel better. It isn't or shouldn't be about their reaction to it, but what you are projecting because it is what you want surrounding you.

Hastur said:
Uh oh, it's finally hitting the South... I blame technology. I know I sound like an old man, but even my friends are so absorbed with their phones they have no time to be generally friendly, they just seem preoccupied. Tis sad.
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Haha, chivalry is no match for a damn start phone!!!!

Dma378 said:
I'm dying!!

And no, I won't be telling my wife that someone else acts like she does about my phone.

I feel your pain buddy!!
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If my wife's cell phone had a cord I would have strangled her with it by now!!!!!!! I can't stand to be disrespected by someone who can not focus on our conversation without checking whatever fukking chirp, buzz, vibration, or chime might be going off on the phone. Be in the damn moment. Your real life is in front of you and you are fukking with imaginary relationships and looking for validation through social media. I am here physically trying to validate you on a real level and interact. Yet you are a slave to your electronic leash! Get your head out of your phone and experience the world going on around you!!!!!

Not you specifically Daniel!

Okay so I just took my TRT shot this morning, so forgive the outspoken version of Kleen!

Rocket3015 said:
About 1987 I worked at a Ford Dealership and one of my gym buddies came in to buy a new Mustang, he said I want an automatic, I told him a stick wad much more fun and more mainly, he explained he was getting rid of his stick shift because he could barley make it how after leg day. HaHa !!
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I had an old beasted out 4 speed mustang with a racing clutch, I got rid of it after a while for the same reason. That racing clutch was so tight and the car was so powerful slight tremors could result in slipping the clutch and ripping the tires loose or killing it trying not too.

Jebrook said:
Uh oh..gym creeper alert! When dudes start talking to my wife and don't realize I'm there I calmly walk over to the bench where they are pressing and start curling it. Lol. then take off the my shirt revealing all the tattoos. Then quietly walk by and slap her on the ass! Problem solved.
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Jebrook said:
Oh he would notice. Trust me. I forget everyone is at the gym but as soon as some random steps to my wife my spidey sense starts going off. Lol. Great for the workouts though. Brings out the alpha. Lol.
Click to expand...
My wife handles that sh!t with the quickness but I will play vision blocker for her. You can be rest assured, she is on the adductor machine, or the lying leg curl I am standing near her blocking direct ass stares and staring at those who would try and gawk.
YatesWifey04 said:
I think he'd just stand back & watch. LoL!! He knows I'm quick to let guys know I'm married & not interested. If they didn't leave me alone he'd definitely step in!!
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Exactly how we handle it.
YatesWifey04 said:
Wow...it's been quiet in here today. Let's fix that.

I went for a 4 mile walk with my Dad & tge little one this morning. Nothing too intense, just trying to motivate my Dad to start walking regularly again. I have been dealing with some serious DOMS from Saturday's workout. My hamstrings have been killing me, from those good mornings! I pushed through the DOMS for Insanity class tonight. Holy mess...even modified push-ups are brutal with chest DOMS! Glad I went though...it was a great workout & loosened me up some.
Click to expand...
Great work!!!! Awesome to get Dad involved too!
 
MrKleen73 said:
Nice schedule and the full body will be a great change of pace from a 5 day split. When trying to lean up & be athletic full body workouts are by far more effective.


2 things
1 - It gets too damn cold up north people get stuck with a scowl on their face
2 - Chivalry is not dead yet in the south. Not as common as it was but ladies are used to being greeted at least on occasion without being come on to or objectified. The return of a smile in the south does is not automatically taken to mean "Oh I am into you." or "yes please come onto me" to every man like it does on some other places. Sometimes people are just pleasant to each other. A woman can be a LITTLE less guarded in that aspect.



Don't let others reactions stop you from spreading positivity. It isn't that scowling bastard that needs your smile, it is the one who is feeling down and needs the strangers smile and look of recognition empowers them. There may only be 4 people out of 100 that appreciate it but it might really lift those 4 peoples days. Don't let others make you feel like your light is insignificant or not worth putting out into this world. When you put positivity out there it makes you feel better. It isn't or shouldn't be about their reaction to it, but what you are projecting because it is what you want surrounding you.



Haha, chivalry is no match for a damn start phone!!!!


If my wife's cell phone had a cord I would have strangled her with it by now!!!!!!! I can't stand to be disrespected by someone who can not focus on our conversation without checking whatever fukking chirp, buzz, vibration, or chime might be going off on the phone. Be in the damn moment. Your real life is in front of you and you are fukking with imaginary relationships and looking for validation through social media. I am here physically trying to validate you on a real level and interact. Yet you are a slave to your electronic leash! Get your head out of your phone and experience the world going on around you!!!!!

Not you specifically Daniel!

Okay so I just took my TRT shot this morning, so forgive the outspoken version of Kleen!


I had an old beasted out 4 speed mustang with a racing clutch, I got rid of it after a while for the same reason. That racing clutch was so tight and the car was so powerful slight tremors could result in slipping the clutch and ripping the tires loose or killing it trying not too.



My wife handles that sh!t with the quickness but I will play vision blocker for her. You can be rest assured, she is on the adductor machine, or the lying leg curl I am standing near her blocking direct ass stares and staring at those who would try and gawk.

Exactly how we handle it.

Great work!!!! Awesome to get Dad involved too!
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Oh, I'm still positive & socialize with cashiers, store clerks, and what have you...I'm just less smiley all the time. Mainly because I'm in a hurry, focused, or all up in my own head. I just don't like being told to smile by strangers. If I wanted to smile I would.

Omgosh YES...to your phone rant. That has been my argument for a while now. It drives me absolutely insane. yates84 I love you, but you are TERRIBLE for it!

Now, to put my phone down & attpt to get 2 toddlers to sleep at the same time.
 
YatesWifey04 said:
Oh, I'm still positive & socialize with cashiers, store clerks, and what have you...I'm just less smiley all the time. Mainly because I'm in a hurry, focused, or all up in my own head. I just don't like being told to smile by strangers. If I wanted to smile I would.

Omgosh YES...to your phone rant. That has been my argument for a while now. It drives me absolutely insane. yates84 I love you, but you are TERRIBLE for it!

Now, to put my phone down & attpt to get 2 toddlers to sleep at the same time.
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I know, the phone is always in my face! I could do a lot better about it
 
Now on to the important stuff...



Tuesday back/shoulder hypertrophy

Bent over rows (for speed)
6×4 w/ 195

Chin ups
4×15 w/ bodyweight

Seated cable row
3×12 w/ 120 lb

DB row superset w/ bb shrugs
4×15 w/ 60 lb
4×15 w/ 185 lb

Bb shoulder press
1×12 w/ 115 lb
2×8 w/ 135 lb
1×7 w/ 135 lb

Upright rows
3×10 w/ 95 lb

Lateral raise w/ pause on last rep to failure
4×15 w/ 15 lb

Weighed in at 159 this morning. Fat loss is starting to be very noticable. I am seeing veins in new places almost daily. I really hope this progress continues since this cut will be over in about 5 weeks. I will then reverse diet to transition into a bulk. I'm really looking forward to 4500 calories every day with lots of carbs! Mmmmm carbs....
 
Edit: double post
 
YatesWifey04 said:
Oh, I'm still positive & socialize with cashiers, store clerks, and what have you...I'm just less smiley all the time. Mainly because I'm in a hurry, focused, or all up in my own head. I just don't like being told to smile by strangers. If I wanted to smile I would.

Omgosh YES...to your phone rant. That has been my argument for a while now. It drives me absolutely insane. yates84 I love you, but you are TERRIBLE for it!

Now, to put my phone down & attpt to get 2 toddlers to sleep at the same time.
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Oh boy, I hope you were able to get the kiddos down! Yeah I can't see you as a negative person. Just your initial post sounded like you were simply jaded by others not responding in kind. Was just trying to remind you of the benefits of your positivity and friendliness outweigh the lack of positive reactions.

Just my impression here and coming from someone who tells people to smile on occasion. The people I tell to smile are people who I read as typically happy or positive people. When they are in RBF mode it looks unnatural and uncomfortable in that "condition". Most of the time when you tell them to smile they don't even realize they weren't. They typically smile and sometimes even giggle and their day is lightened. Smiling feels good. Sometimes just smiling alone can bring your mood up. I am not talking about telling someone who is obviously upset to smile, but an unexpected smile in the middle of a drab day can change the direction of things sometimes. Saying Smile is basically wishing happiness upon that individual, or is my motivation.

I know as an attractive woman you are probably spoken too out of turn a lot. Every time someone says smile it probably feels like the beginning of a come on. However I feel like when most people say smile they are honestly trying to brighten your day, or at least that is why I do. Of course I may just be annoying people too!

yates84 said:
Now on to the important stuff...



Tuesday back/shoulder hypertrophy

Bent over rows (for speed)
6×4 w/ 195

Chin ups
4×15 w/ bodyweight

Seated cable row
3×12 w/ 120 lb

DB row superset w/ bb shrugs
4×15 w/ 60 lb
4×15 w/ 185 lb

Bb shoulder press
1×12 w/ 115 lb
2×8 w/ 135 lb
1×7 w/ 135 lb

Upright rows
3×10 w/ 95 lb

Lateral raise w/ pause on last rep to failure
4×15 w/ 15 lb

Weighed in at 159 this morning. Fat loss is starting to be very noticable. I am seeing veins in new places almost daily. I really hope this progress continues since this cut will be over in about 5 weeks. I will then reverse diet to transition into a bulk. I'm really looking forward to 4500 calories every day with lots of carbs! Mmmmm carbs....
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Wow 4 x15 on chins, that's impressive no matter who you are!
 
MrKleen73 said:
Oh boy, I hope you were able to get the kiddos down! Yeah I can't see you as a negative person. Just your initial post sounded like you were simply jaded by others not responding in kind. Was just trying to remind you of the benefits of your positivity and friendliness outweigh the lack of positive reactions.

Just my impression here and coming from someone who tells people to smile on occasion. The people I tell to smile are people who I read as typically happy or positive people. When they are in RBF mode it looks unnatural and uncomfortable in that "condition". Most of the time when you tell them to smile they don't even realize they weren't. They typically smile and sometimes even giggle and their day is lightened. Smiling feels good. Sometimes just smiling alone can bring your mood up. I am not talking about telling someone who is obviously upset to smile, but an unexpected smile in the middle of a drab day can change the direction of things sometimes. Saying Smile is basically wishing happiness upon that individual, or is my motivation.

I know as an attractive woman you are probably spoken too out of turn a lot. Every time someone says smile it probably feels like the beginning of a come on. However I feel like when most people say smile they are honestly trying to brighten your day, or at least that is why I do. Of course I may just be annoying people too!



Wow 4 x15 on chins, that's impressive no matter who you are!
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I find it more annoying when it's coming from older men. So, you have a point!!

His chins are impressive. He makes them look so easy.
 
Oh....and both toddlers are still up. Hopefully, they won't kill each other soon. I've retreated to back yard in hopes they'll run some more energy off. Plus, the sun feels good....not too terribly hot today.
 
DreamWeaver said:
Indeed even at my lightest I might hit 15 for one set but it ain't happening on my second set. Maybe if I rested for 15 minutes :)
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I do a lot of weighted pull ups and chin ups, I think that has a lot to do with it. I can hit around 30 in one set with body weight (and then be completely burnt)
 
yates84 said:
I do a lot of weighted pull ups and chin ups, I think that has a lot to do with it. I can hit around 30 in one set with body weight (and then be completely burnt)
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Wow, I'm better than I used to be but can't do much for weighted as I have to get my weight down to do significant numbers.
 
I was doing weighted chins for awhile and it helped my body weight reps tremendously!
 
Chins kill my shoulder, But I love the results!
 
Chins / Pull ups are something I want to figure out the best way to incorporate into my training almost daily until I get much better at them.
 
MrKleen73 said:
Chins / Pull ups are something I want to figure out the best way to incorporate into my training almost daily until I get much better at them.
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I used to do way more of them but hurt my elbow and then rear delts. I will try and get more frequent.
 
DreamWeaver said:
I used to do way more of them but hurt my elbow and then rear delts. I will try and get more frequent.
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I used to do them alot until I hurt my elbow also. the guy I used to train with always had me doing them very wide grip which may have been the reason for hurting it? Now I go wide, just not nearly as wide as I used to and have been fine so far....
 
Wednesday lower body hypertrophy

Squats (for speed)
6×4 w/ 225

Db Split squats
3×12 w/35's

Leg press
3×15 w/ 6 plates

Leg extensions
3×18 w/ 100

Deadlifts
3×10 w/225

Lying leg curls
4×12 w/ 90

Standing calf raise
4×12 w/ 325

Seated calf raise
3×10 w/ 2 plates

Taking some sick days from work before I lose them for the year. Looking forward to some family time and maybe even a little relaxation!
 
Good afternoon!! Today was full body superset day! Shew, it was a workout too.

30 sec rests between sets and 1 min rests between supersets.

SS:1
Front squat w/Db's
12.5x12x4

Db bench press
15x12x4

SS:2
Sumo deadlift
55x12x4

Overhead press
30x12x4

SS:3
Assisted Pull-up (weight is assisted weight...I suck at these)
90x10x4

Unilateral bent over rows
12.5x12x4

SS:4
RDL's
45x12x4

Cable tricep push downs
30x12x4

I felt great during my workout, although it was very tiring. I pushed through with more endurance than expected. My muscles are already tight too. So, I'm going to feel that tomorrow!! I need to get a foam roller & start using it for recovery!!

Hubs had the day off today "sick" (very rare around here, with the exception of Sunday's)!! We've spent a lot of the day out & about as a family....it's been great & a lot of fun!!
 
I think any time we focus too hard on one thing we will run into the soreness. Trying to figure out how best to implement them regularly without the negative effects from concentrating on it is the hard part.
 
MrKleen73 said:
I think any time we focus too hard on one thing we will run into the soreness. Trying to figure out how best to implement them regularly without the negative effects from concentrating on it is the hard part.
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Definitely. My whole body is sore right now. I'm still adjusting to the full body workouts. I'm walking around like an old lady.
 
YatesWifey04 said:
Definitely. My whole body is sore right now. I'm still adjusting to the full body workouts. I'm walking around like an old lady.
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Feeling brittle huh? it goes away after about 2 weeks of full body then recovery soars and you will love never being super sore in one spot. Instead feeling like you are recovering over your whole body but not really much actual soreness at all. If that does not happen you need to increase your peri-workout nutrition a bit.
 
MrKleen73 said:
Feeling brittle huh? it goes away after about 2 weeks of full body then recovery soars and you will love never being super sore in one spot. Instead feeling like you are recovering over your whole body but not really much actual soreness at all. If that does not happen you need to increase your peri-workout nutrition a bit.
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I definitely am. My triceps, pecs, hamstrings, & lower back are all sore right now.
 
Been so long since I did whole body that I forget how it feels. I remember the progression had me really beat up near the end of 6 weeks.
 
DreamWeaver said:
Been so long since I did whole body that I forget how it feels. I remember the progression had me really beat up near the end of 6 weeks.
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I cant do a full body workout, I'm useless afterward! Props to you YatesWifey04, you are holding up very well!
 
yates84 said:
I cant do a full body workout, I'm useless afterward! Props to you YatesWifey04, you are holding up very well!
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Yah they are tough, but so are most women who train so I think full body is a really good fit. Women have uncanny stamina and toughness, they just need to become convinced of that.
 
DreamWeaver said:
Yah they are tough, but so are most women who train so I think full body is a really good fit. Women have uncanny stamina and toughness, they just need to become convinced of that.
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We are pretty tough!! :D

I'm actually really not sore this morning. I was just really tight after yesterday's workout. I expected to wake up completely wrecked this morning, but I wasn't. Definitely a nice surprise!!
 
Thursday's are usually my PIYO in the evening days. However, I'm helping a friend out & watch her son some during the school semester. As a result, I won't be able to make my class this afternoon. I couldn't not do anything today though. So, I went to the gym & did 30 mins on cardio on the treadmill with it set on the highest incline. It doesn't sound like much, but it always gives me a great cardio session.

Now, off to chase toddlers the rest of the day!!
 
Chasing Toddlers is Some of The Best Cardio !!
 
Thursday chest and arms hypertrophy

Bench press (3 second pause then explode up)
6×4 w/ 195

Incline DB press
3×12 w/ 55's

Smith machine bench press
3×15 w/ 140 lb

Incline cable flyes
4×12 w/ 45 lb

Preacher curls
3×12 w/ 75 lb

Straight bar curls superset w/ overhand grip straight bar curls
3×8 w/ 70 lb for each

Concentration curls
3×18 w/ 20 lb

French press
3×12 w/ 80 lb

Cable press down
3×12 w/ 100 lb

Cable kick backs
3×15 w/ 20 lb

Now back to work today....kill me now please
 
V shape is becoming more pronounced
Invalid Link Removed
 
When the hubs food preps for me to be away from home for the day!! Winning!! I had chopped steak with sautéed onions & peppers for lunch!!
 
YatesWifey04 said:
When the hubs food preps for me to be away from home for the day!! Winning!! I had chopped steak with sautéed onions & peppers for lunch!!
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That's why I have a half pound of steak for breakfast every morning! #winning
 
Mr. They are some BIG DELT'S Vey Nice Work !!
 
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