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

puccah8808 said:
Looking good in here!! I get a bit scared to take pwo now. I have to leave it at home because I'll be tempted to drink it all day. I'd have more energy to train in the evening but I'll also be up all night.
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It's the only way I can wake up enough before we hit the gym!! Waking up so early can be brutal sometimes!! I typically have another caffeine source around 1-2pm to help get me through the rest of the day!!
 
Weathermark said:
Thanks bro. Dosing 100mg. Hoping for good results. How long until it kicks in?, few weeks?
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It kicked the first week for me! Just thinking about it makes me want to go home and take a trest bath! Mmmmm trest. ..
 
Good training in here. YW4, why is she steering you away from back squats? Did you tell her you were trying to build a bigger rump? I can't imagine not having you squat regularly on a full body program.
 
MrKleen73 said:
Good training in here. YW4, why is she steering you away from back squats? Did you tell her you were trying to build a bigger rump? I can't imagine not having you squat regularly on a full body program.
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She's not necessarily steering me away from them. The program she has me following switches up the leg exercises. I did back & front squats in week 1 & in week 2 I've done more split squats & lunges (things I typically wouldn't do regularly). So, I don't think it's necessarily a bad thing. The lunges & split squats actually made my butt more sore than when I do back squats. So, clearly they engage something I don't work regularly!! Next week has some back squats & deadlifts again. So, it changes from week to week. I'm going to follow her set up for the agreed upon 6 weeks, and then I'll start putting together my own workouts again with yates84 guidance!! I think this will give me a better range of full body exercises to work with. Again...it is pushing me outside my comfort zone with some things.... so, I'm hoping to see progress regardless.
 
YatesWifey04 said:
She's not necessarily steering me away from them. The program she has me following switches up the leg exercises. I did back & front squats in week 1 & in week 2 I've done more split squats & lunges (things I typically wouldn't do regularly). So, I don't think it's necessarily a bad thing. The lunges & split squats actually made my butt more sore than when I do back squats. So, clearly they engage something I don't work regularly!! Next week has some back squats & deadlifts again. So, it changes from week to week. I'm going to follow her set up for the agreed upon 6 weeks, and then I'll start putting together my own workouts again with yates84 guidance!! I think this will give me a better range of full body exercises to work with. Again...it is pushing me outside my comfort zone with some things.... so, I'm hoping to see progress regardless.
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Oh no you will see progress for certain and the single leg work is awesome. I mistook your statement as to say you weren't really squatting in this program. There are trainers out there that actually think squats are evil and dangerous. The stuff i have seen you doing is a pretty well rounded workouts. I just haven't paid close enough attention to remember what you did the last week and just went by the comment in that last post & was thinking you weren't squatting or dead lifting now.
 
MrKleen73 said:
Oh no you will see progress for certain and the single leg work is awesome. I mistook your statement as to say you weren't really squatting in this program. There are trainers out there that actually think squats are evil and dangerous. The stuff i have seen you doing is a pretty well rounded workouts. I just haven't paid close enough attention to remember what you did the last week and just went by the comment in that last post & was thinking you weren't squatting or dead lifting now.
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Oh...no. Sorry for not being clearer. I just, personally, miss doing them more often is all!!!
 
Thursday chest and arms hypertrophy

Bench press ( for speed )
6×5 w/ 205

Incline DB press
3×15 w/ 55's

Decline bb press
3×18 w/ 145

Incline cable flyes
3×11 w/ 40 ( officially burnt )

Preacher Ez curl
3×10 w/ 75

Concentration curls
3×18 w/ 15

Superset standing Ez bar curls
3×12 w/ 60
3×8 w/ 40

Seated tricep extensions
3×10 w/ 75

Superset tricep pull downs
3×12 w/ 80 underhand
3×12 w/ 80 overhand

Killed this workout, felt great! Do I have to take tomorrow off?
 
Killed this workout, felt great! Do I have to take tomorrow off?

No! You can rest when your dead !!
 
Like CT says you don't rest til you physically can't move another step!!! Nice workout!
 
Ok, doms has changed my mind. I'm really glad this is an off day, I'm beat
 
Rest is good for you! So is strenuous hard work... remember the balance.
 
Saturday upper body power

Bent over rows
5×5 w/ 215

Weighted wide grip pull ups
3×9 w/ 60

Chin ups
3×15 w/ body weight

DB press
4×6 w/ 90's

Weighted dips
3×12 w/ 55

Seated shoulder dB press
3×10 w/ 60's

Straight bar curls
3×10 w/ 95 lb

Close grip bench press
3×10 w/ 165

I was rested up and ready for action! I upped my carbs a little bit and have been feeling a little more energetic. Weighed in at 157 this morning
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Good evening. Today's workout called for sets pyramiding up in reps, but dropping in weight each set. I've never done a workout this way. So, I didn't exactly follow it to a T. I just followed & listened to my body. I probably could have started with higher weight in the beginning sets, but like I said...I'd never done sets like this before!

Anterior lateral lunges w/Db's
15x6
15x8
12.5x10
12.5x12

Australian pull-ups
6x6

Unilateral bench pres
15x6
15x8
12.5x10
12.5x12

Leg press machine
120x6
100x8
100x10
80x12

Alternating shoulder press
12.5x6
12.5x8
10x10
10x12

Flat tricep extensions (machine)
20x6
20x8
20x10
20x12

Straight arm pull-down
30x6
20x8
20x10
20x12

Low cable curls
35x6
30x8
25x10
20x12

I'm definitely still getting stronger. I was really happy with my leg press machine weights today. I couldn't get over 5 reps with 100lbs a few weeks ago. My dumbell & unilateral work is much stronger as well! I'm very happy with the progress I've made thus far in my new program!!
 
YatesWifey04 said:
Good evening. Today's workout called for sets pyramiding up in reps, but dropping in weight each set. I've never done a workout this way. So, I didn't exactly follow it to a T. I just followed & listened to my body. I probably could have started with higher weight in the beginning sets, but like I said...I'd never done sets like this before!

Anterior lateral lunges w/Db's
15x6
15x8
12.5x10
12.5x12

Australian pull-ups
6x6

Unilateral bench pres
15x6
15x8
12.5x10
12.5x12

Leg press machine
120x6
100x8
100x10
80x12

Alternating shoulder press
12.5x6
12.5x8
10x10
10x12

Flat tricep extensions (machine)
20x6
20x8
20x10
20x12

Straight arm pull-down
30x6
20x8
20x10
20x12

Low cable curls
35x6
30x8
25x10
20x12

I'm definitely still getting stronger. I was really happy with my leg press machine weights today. I couldn't get over 5 reps with 100lbs a few weeks ago. My dumbell & unilateral work is much stronger as well! I'm very happy with the progress I've made thus far in my new program!!
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yates84 said:
Saturday upper body power

Bent over rows
5×5 w/ 215

Weighted wide grip pull ups
3×9 w/ 60

Chin ups
3×15 w/ body weight

DB press
4×6 w/ 90's

Weighted dips
3×12 w/ 55

Seated shoulder dB press
3×10 w/ 60's

Straight bar curls
3×10 w/ 95 lb

Close grip bench press
3×10 w/ 165

I was rested up and ready for action! I upped my carbs a little bit and have been feeling a little more energetic. Weighed in at 157 this morning
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Lat's are looking lean and big, over all back is impressive !! Nice Work !
 
Sunday lower body power

Squats
5×5 w/ 285

Leg press
3×12 w/ 8 plates

Leg extensions
3×8 w/ 140 lb

Deadlifts
3×8 w/ 275 lb

Lying leg curls
3×7 w/ 130 lb

Standing calf raises
3×15 w/ 315 lb

Seated calf raises
4×8 w/ 3 plates

Doms from this workout is serious! I'm not really sure how I'm going to make it through the work day today...
 
Doms from this workout is serious! I'm not really sure how I'm going to make it through the work day today...

I have faith in you!!!
 
Rocket3015 said:
Doms from this workout is serious! I'm not really sure how I'm going to make it through the work day today...

I have faith in you!!!
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No work today because of the rain, problem solved!
 
Sunday's workout...

Back squat
55x10 - warm-up set
65x10x3

Decline bench
55x10x3

Bb suitcase row
20x10x3

Military press
30x10x3

Russian deadlift
55x10x3

Close grip bench
45x10x3

Bb curl pause
20x10x3

I can definitely tell that all the lunges & unilateral work has really helped my squat game. My confidence in my form is pretty solid now. yates84 said they looked really good yesterday!! I didn't get a video yesterday, but will get one up soon. Strength is improving too. Increased my RDL weight by 10lbs this week & was still able to maintain the volume!!* I also made it through all 3 sets of decline with 55lbs & I felt like I could have kept on going at the end of the 3rd set. I'm really enjoying the progress I'm making, between this full body program & the Ep1c Unleashed!!
 
Full body is can't miss when done at the correct time the right way. I will be throwing it back in a lot next year.
 
DreamWeaver said:
Full body is can't miss when done at the correct time the right way. I will be throwing it back in a lot next year.
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I've never tried it myself, will have to give it a shot sometime
 
DreamWeaver said:
I got away from it but will be throwing it in for the change is pace... always a good thing.
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I really like it...a lot more than I thought I would. I feel I'm improving all around with it. It has pushed me in ways I didn't think it would. I also think it's a good choice(for me) when trying to cut fat. I notice my HR stays a little higher throughout the workout & I'm sweating more!! I may be wrong, but I think it is because it incorporates the bigger movements with the more concentrated movements.
 
YatesWifey04 said:
I really like it...a lot more than I thought I would. I feel I'm improving all around with it. It has pushed me in ways I didn't think it would. I also think it's a good choice(for me) when trying to cut fat. I notice my HR stays a little higher throughout the workout & I'm sweating more!! I may be wrong, but I think it is because it incorporates the bigger movements with the more concentrated movements.
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Full body workouts are unquestionably the most efficient for fat burning, no matter who it is. You simply burn more calories the more muscles are involved in the workout. Lots of recovery benefits too.
 
Tuesday back and shoulder hypertrophy

Bent over rows ( really focused on a fast pull with a 5 second negative)
6×5 w/165

Chin ups
3×16 w/ bodyweight

Seated cable row
3×12 w/ 130

Close grip pull down
2×18 w/ 100

DB row superset w/ bb shrugs
3×10 w/ 60
3×8 w/ 185

DB shoulder press
3×12 w/ 55's

Upright rows
3×15 w/ 75

Cable lateral raises superset w/ reverse Pec deck
3×12 w/ 20
3×15 w/ 80

Had to make myself leave the gym, I wanted to keep lifting! I think this ride has finally reached cruising speed
 
Get a Room !!!
 
Wanting to do more after a workout, now there's a feeling that is starting to leave me :( energy is a bit low on lower cals.
 
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