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

Very cool about helping the deer. Much respect for that. A nice little bonus to the scenery and relaxation.
 
Dma378 said:
Very cool about helping the deer. Much respect for that. A nice little bonus to the scenery and relaxation.
Click to expand...
A new experience for sure! Our kid loved it
 
Back to reality today....

Tuesday back/shoulder hypertrophy

Bent over rows ( for speed )
6×5 @ 165

Chin ups
3×16 @ bodyweight

Seated cable rows
3×10 @ 140

DB rows superset w/ bb shrugs
3×12 @ 65
3×12 @ 185

Close grip pull downs
3×16 @ 120

DB shoulder press
3×10 @ 60's

Upright rows
3×15 @ 85

Cable lateral raise superset w/ reverse Pec deck
3×15 @ 20
3×15 @ 60

Was sooooo ready to lift after the long weekend break, got in and tore the gym down! My lats where so pumped that I couldn't put my arms at my sides. Ready for legs in the morning, hope I can hit it as hard as I did this morning!
 
I can see lol my lats are burning just reading this!! Nice session and hope you had a great long weekend!
 
Joedoubledose said:
395 posts later and I'm subb'd
Click to expand...

I've been here since #16. Dude you ain't missing much. Nobody works out and all they do is fight and argue. Lmao!!!

Actually it's a love fest of gym sweat and excessive gains, and occasional PDA and innuendo. Lol. Definitely a cool log. Male and female perspectives together are interesting.
 
Jebrook said:
I've been here since #16. Dude you ain't missing much. Nobody works out and all they do is fight and argue. Lmao!!!

Actually it's a love fest of gym sweat and excessive gains, and occasional PDA and innuendo. Lol. Definitely a cool log. Male and female perspectives together are interesting.
Click to expand...

Me and YatesWifey04 both got a good laugh out of this! you're the man, Jebrook
 
Good evening!! It was great to get back in the gym this morning. The much needed R&R paid off, and I was feeling great! My program is starting to switch things up a bit. So, instead of full body, today was a lower body day.

Deadlift
105x5x5

Goblet squat w/kettlebell
40x5x5

Reverse lunges w/Db's
20x5x5

Leg press machine
140x5x5

Farmer's walk w/Db's
35x5
*walked the length of the gym (down & back) ~50 standard steps*

Step up balance
10x5

*Edited to add calf raises (didn't realize they weren't here until this morning)*
Calf raises - smith machine
80x5x5

Weighted Donkey kicks w/Db
8x10x5

Captain's chair knee raises
10x5

I then went to PiYo tonight. Needless to say, my legs will feel it tomorrow! Thankfully, tomorrow is an upper body day.
 
YatesWifey04 said:
Good evening!! It was great to get back in the gym this morning. The much needed R&R paid off, and I was feeling great! My program is starting to switch things up a bit. So, instead of full body, today was a lower body day.

Deadlift
105x5x5

Goblet squat w/kettlebell
40x5x5

Reverse lunges w/Db's
20x5x5

Leg press machine
140x5x5

Farmer's walk w/Db's
35x5
*walked the length of the gym (down & back) ~50 standard steps*

Step up balance
10x5

Weighted Donkey kicks w/Db
8x10x5

Captain's chair knee raises
10x5

I then went to PiYo tonight. Needless to say, my legs will feel it tomorrow! Thankfully, tomorrow is an upper body day.
Click to expand...

Nice numbers getting stronger!
 
Nice to do a workout after a well planned break. I really enjoy a break when I feel I've earned it and really enjoy getting back after some well deserved rest. Sign of a healthy mind and body. Ignore the fact I am killing myself in this prep though :(
 
Love the pics from the trip. Hope you all enjoy the next leg of your vacay next week too!
 
MrKleen73 said:
Love the pics from the trip. Hope you all enjoy the next leg of your vacay next week too!
Click to expand...

We will! Thankfully we will have week passes to a big gym right down the road from where we are staying so it will be a working vacation!
 
Speaking of work...

Wednesday lower body hypertrophy

Squats ( for speed )
6 × 5 @ 225

Split squats
3×12 @ 40's

Leg press
3×15 @ 6 plates

Leg extensions
3×12 @ 140

Weighted hyper extensions
3×10 @ 25

Lying leg curls
2×12 @ 120

Seated leg curls
2×15 @ 70

Calf raises (on leg press)
3×18 @ 10 plates

Seated calf raises
2×15 @ 2 plates

It's only been 12 hours since this workout and doms is already pretty bad. That's ok, tomorrow is mostly bench work.
 
DreamWeaver said:
Leg routines where you hit them so many different, will do that to you.
Click to expand...

I'm wrecked this morning, could barely do 5 minutes on the elliptical to warm up! Legs are getting some serious definition though. Will post pics at the end of my osta run before I kick off phase 2 of this cycle
 
yates84 said:
I'm wrecked this morning, could barely do 5 minutes on the elliptical to warm up! Legs are getting some serious definition though. Will post pics at the end of my osta run before I kick off phase 2 of this cycle
Click to expand...

Stretching and a relaxing paced walk may be more in order.
 
Steady killing in here. Hope the legs loosen up for ya!
 
yates84 said:
I'm wrecked this morning, could barely do 5 minutes on the elliptical to warm up! Legs are getting some serious definition though. Will post pics at the end of my osta run before I kick off phase 2 of this cycle
Click to expand...

Remind me of current cycle and Phase 2
 
Thursday chest and arms hypertrophy

Bench press ( 3 second pause )
5×5 @ 205

Incline DB press
3×15 @ 50's

Decline bb press
3×12 @ 165

Incline cable flyes
3×12 @ 40

Preacher curls
3×10 @ 95

Concentration curls
3×15 @ 20

Reverse curls
2×15 @ 60

Seated cable tricep extensions
3×12 @ 80

Cable kick backs
3×18 @ 20

Weighed in at 158 again today. Weight has been pretty consistent but fat loss gets more and more obvious. This is my first time using OL osta and I really want to smack myself for ever buying any other brand. Planning on a little abs and cardio in the morning.
 
Playing catch up. I've had my hands a little full with a sick little one at home.

Wednesday....I had a nasty headache. So, it wasn't my best workout, but I got through it.

Overhead squats (not my strong suite)
20x12x3

Db Bench press
15x12x3

Db row
12.5x12x3

Split squat w/Db's
12.5x12x3

Alternating shoulder press
12.5x12x3

Db pullover
15x12x3

Unilateral french press
5x12x3

Alternating curls
10x12x3

I was pretty sore Wednesday, after mainly focusing on legs Tuesday. My body seems to be accustomed to the full body workouts now.

Thursday...cardio & a little abs

Cardio...30 mins on the treadmill at highest incline

Hammer crunch
10x10x4

Side bends with kettlebell
10x10x4

I had planned on going to PiYo tonight too, but I've been dealing with some tummy issues since late afternoon (hopefully not a stomach bug). So, I decided to take it easy & not push my body too much.

Now, the stress of packing for 3 people to fly across country for a week begins!! Procrastinate much?!?
 
YatesWifey04 said:
Playing catch up. I've had my hands a little full with a sick little one at home.

Wednesday....I had a nasty headache. So, it wasn't my best workout, but I got through it.

Overhead squats (not my strong suite)
20x12x3

Db Bench press
15x12x3

Db row
12.5x12x3

Split squat w/Db's
12.5x12x3

Alternating shoulder press
12.5x12x3

Db pullover
15x12x3

Unilateral french press
5x12x3

Alternating curls
10x12x3

I was pretty sore Wednesday, after mainly focusing on legs Tuesday. My body seems to be accustomed to the full body workouts now.

Thursday...cardio & a little abs

Cardio...30 mins on the treadmill at highest incline

Hammer crunch
10x10x4

Side bends with kettlebell
10x10x4

I had planned on going to PiYo tonight too, but I've been dealing with some tummy issues since late afternoon (hopefully not a stomach bug). So, I decided to take it easy & not push my body too much.

Now, the stress of packing for 3 people to fly across country for a week begins!! Procrastinate much?!?
Click to expand...
Just a little!
 
You are both killing it in here! Enjoy your vacation!!
 
Joedoubledose said:
I'm ready for phase two yates84 and keep up the good work YatesWifey04 !!
Click to expand...

Its bad when you want to hurry up and get done with your vacation so you can jump on cycle! I've got a brand new Olympus UK product on the way for my cycle, can't wait to post up some pics of it! I think everyone will be a little suprised as to what it is
 
A Little abs and cardio for Friday

Elliptical ( high intensity )
20 min

Leg raises
3×15

Cable oblique twist
3×10 each side

Row machine
20 minutes

Hammer crunch machine
3×20

Db oblique crunch
3×15 each side

Lying leg raise
3×15

Elliptical ( moderate pace )
15 minutes

Flying out tomorrow so no gym :(
Plan to get it in on sunday, will have a huge new gym to explore!
 
yates84 said:
Its bad when you want to hurry up and get done with your vacation so you can jump on cycle! I've got a brand new Olympus UK product on the way for my cycle, can't wait to post up some pics of it! I think everyone will be a little suprised as to what it is
Click to expand...

Don't rush our vacation away!! Mama needs it!! I know you are just excited & ready....but it will be good to relax a bit before you get back on!!
 
YatesWifey04 said:
Don't rush our vacation away!! Mama needs it!! I know you are just excited & ready....but it will be good to relax a bit before you get back on!!
Click to expand...

Agreed
 
yates84 said:
Its bad when you want to hurry up and get done with your vacation so you can jump on cycle! I've got a brand new Olympus UK product on the way for my cycle, can't wait to post up some pics of it! I think everyone will be a little suprised as to what it is
Click to expand...
Woot heck ya!
 
You must log in or register to reply here.
Back
Top