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

yates84 A huge part of that massive increase is also from coming off of your cut and increasing calories quickly. The rebound effect after dieting like that is unreal. If you manage it just right you might be able to maintain some of that super-compensation and roll out of this cut gaining some extra mass.
 
That is a tuff looking workout !!
 
I find it hard not to include trest in a cycle after using it, it is hands down the best all around compound I've ever used. The estrogen sides are the only down side
 
MrKleen73 said:
yates84 A huge part of that massive increase is also from coming off of your cut and increasing calories quickly. The rebound effect after dieting like that is unreal. If you manage it just right you might be able to maintain some of that super-compensation and roll out of this cut gaining some extra mass.
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Agree completely. I definitely had my body deprived, even my carbs were around 100g every day and now I'm in a surplus of calories (slightly) and eating all carbs in sight! I can't wait to get some progress pics up, they tell an interesting story
 
Wednesday lower body hypertrophy

Squats
4×3 @ 225 (speed)
1×3 @ 315
1×16 @ 185

Leg press
3×18 @ 6 plates

Leg extensions
3×15 @ 120

Deadlifts
1×8 @ 225
1×4 @ 315
1×2 @ 365

Seated leg curls
4×15 @ 100

Unilateral standing calf raises
3×20 @ 50

Still moving in the right direction. No negative sides to report, just gains. Things are going nice and smooth.
 
12 days in @ 168
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I wasn't really planning to do anything today. With have to be at the hospital at 6am & no guarantee of when we'd leave, I'd prepared myself for a skip day. However, when we got back to the house, after my Mom's procedure I was feeling anxious & testy. So, I needed to do something. I threw together a circuit & suprising I worked up a decent sweat during it. I also felt less tense afterwards. Yay for stress relief!!

15 reps of each for 3 rounds...about a minute rest between rounds!!

Burpees
Side lunges
Plank knee to elbow
Modified push up
Split squats
Chair dips
Sit ups
Donkey kicks
Hamstring extensions
Plank - 30 seconds
Jumping jacks
 
Nugget even joined the fun!!!
 

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Got to love working out with the kids, Hopefully it will promote a lifestyle of fitness and health!
 
Yates you can see the size gain, it's pretty obvious, some water too but that's to be expected.

Hah yah your kids are always watching and they adore you so being a good example is so important.
 
DreamWeaver said:
Yates you can see the size gain, it's pretty obvious, some water too but that's to be expected.

Hah yah your kids are always watching and they adore you so being a good example is so important.
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I'm keeping my ai as low as possible so I kinda expected some water retention. Joints feel good though!
 
yates84 said:
I'm keeping my ai as low as possible so I kinda expected some water retention. Joints feel good though!
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Yes that's what your focus should be when you are trying to add size, I think that's a good decision.
 
Well, I officially signed up for my first 5K this morning. I'm not a runner by any means, but it's for our home town & I want to support our Healthy Harvest event!!
 
Nice little circuit YW, and Yates you look awesome brother much fuller, looking very impressive.
 
DreamWeaver said:
Seriously one of the most obvious examples of cell volume increase I have seen in such a short time.
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It is amazing how we can shock the body. My skin literally feels like it is going to rip while I work out!
 
Saturday upper body power

Clean and press
1×8 @ 115
1×8 @ 135
1×7 @ 145
1×5 @ 155

Hammer lat pull down 4,0,1,0
4×8 @ 6 plates

Chins 4,0,1,0
4×12

Bench press ( 3 second pause )
2×6 @ 205
2×5 @ 235

Wide dips ( weighted )
3×10 @ 50

Incline DB press
3×8 @ 65's

Ez bar curls
3×8 @ 90

French press
2×8 @ 90

Made my way to the beach last night to meet up with YatesWifey04. Nothing like a little hurricane force rain and winds to make the drive interesting! Woke up at my usual time but the gym here doesn't open until 8 so I sat around and carb loaded all morning. Needless to say, I had plenty of energy through this workout. Everything felt light and I wanted to keep adding weight on the bar, previous on cycle injuries made me reconsider this though. All in all a good lifting day, hope I can match today's intensity level tomorrow with lower body power.
 
yates84 said:
Saturday upper body power

Clean and press
1×8 @ 115
1×8 @ 135
1×7 @ 145
1×5 @ 155

Hammer lat pull down 4,0,1,0
4×8 @ 6 plates

Chins 4,0,1,0
4×12

Bench press ( 3 second pause )
2×6 @ 205
2×5 @ 235

Wide dips ( weighted )
3×10 @ 50

Incline DB press
3×8 @ 65's

Ez bar curls
3×8 @ 90

French press
2×8 @ 90

Made my way to the beach last night to meet up with YatesWifey04. Nothing like a little hurricane force rain and winds to make the drive interesting! Woke up at my usual time but the gym here doesn't open until 8 so I sat around and carb loaded all morning. Needless to say, I had plenty of energy through this workout. Everything felt light and I wanted to keep adding weight on the bar, previous on cycle injuries made me reconsider this though. All in all a good lifting day, hope I can match today's intensity level tomorrow with lower body power.
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Nice bro getting stronger. Watch those past injuries!
 
Burnfire said:
Nice bro getting stronger. Watch those past injuries!
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Got to! It's just very easy to injure yourself on cycle, trying to remind myself to increase volume and not the weight
 
Yeah I've noticed you've said that many times, about the volume and weight. I've been doing that with my cycle and will continue that way. Not trying to injure myself either
 
I knew I was losing body fat with EU & Dermastr3ngth, but I had no idea how much. Stepped on the scales this morning & was 114.5lbs. I'm sure some of it is water weight as well, because I sweat like crazy using these 2 supps together. However...I'm happy. I haven't seen 114lbs in over 8-9 years!!!! Strength is still on point though. So, I'm supper stoked to get some progress pics this weekend to see where I'm at there as well.
 
Today was leg & shoulder day...

Snatch grip deadlift
65x10x3
75x10

Db shoulder press
15x10x4

Curtsy lunge w/Db's
15x10x4

Lateral raise
10x8x4

Leg press machine - toes pointed out
110x10x4

Front raises w/plate
10x10x4

I had that OL sheen (as I like to call it) going on too. No, actually it was more like I dripping in sweat. I guess EU, DermaStr3ngth, & Conqu3r Amp3d will do that!! Workout felt really great!! I honestly could have kept going. Trying to just follow my program for now though. I'm still reading up on other routines to see what I'd like to impliment next. Also, considering doing my first bulk since I've dropped a good amount of bf recently. Lots of reading, researching, & contemplating going on.
 
YatesWifey04 said:
Today was leg & shoulder day...

Snatch grip deadlift
65x10x3
75x10

Db shoulder press
15x10x4

Curtsy lunge w/Db's
15x10x4

Lateral raise
10x8x4

Leg press machine - toes pointed out
110x10x4

Front raises w/plate
10x10x4

I had that OL sheen (as I like to call it) going on too. No, actually it was more like I dripping in sweat. I guess EU, DermaStr3ngth, & Conqu3r Amp3d will do that!! Workout felt really great!! I honestly could have kept going. Trying to just follow my program for now though. I'm still reading up on other routines to see what I'd like to impliment next. Also, considering doing my first bulk since I've dropped a good amount of bf recently. Lots of reading, researching, & contemplating going on.
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I can only imagine what your bulk will look like with Yates helping you
 
Sunday lower body power

Squats ( 4 second negative )
2×12 @ 135
1×12 @ 185
1×8 @ 225
3×4 @ 295

Leg press machine
3×12 @ 275

Hammer iso leg extensions
4×10 @ 100

Weighted hyper extensions
3×12 @ 30

Leg curls
3×8 @ 160

Smith machine calf raises
4×12 @ 315

Seated calf raises
2×15 @ 100

All the leg related equipment was crap at this gym, had to kinda improvise and some sets weren't really "power" exercises but whatever. Weight gain has kinda leveled off and the recomp is starting to begin, progress pics here in a few weeks should be impressive (I hope). Hope everyone enjoys the little bit of weekend that is still left, back to reality tomorrow.
 
That is a fun looking leg day!
 
Keep at it the weight will come!
 
Great leg workout and nice squats numbers. I don't squat much due to no matter how I perform it kills my shoulders.
 
packers6211 said:
Great leg workout and nice squats numbers. I don't squat much due to no matter how I perform it kills my shoulders.
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You need a Dave Draper's Top Squat Bar, I bought one about a year ago and Have fall'in in love with squats again!!!

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Rocket3015 said:
You need a Dave Draper's Top Squat Bar, I bought one about a year ago and Have fall'in in love with squats again!!!

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That looks very comfortable to squat with actually
 
Any chance that could also be used for Front Squats? Or is it too bulky to sit on your clavicle?
 
I am always looking for something that makes front squats more agreeable. I find my wrists can't take the flexion, but using the cross arm doesn't feel right and using lifting straps hasn't worked well either.
I would love if this attachment worked on front squats as well.
 
clown007 said:
I am always looking for something that makes front squats more agreeable. I find my wrists can't take the flexion, but using the cross arm doesn't feel right and using lifting straps hasn't worked well either.
I would love if this attachment worked on front squats as well.
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Try out zercher squats, IMO great alternative to front squats.
 
clown007 said:
I am always looking for something that makes front squats more agreeable. I find my wrists can't take the flexion, but using the cross arm doesn't feel right and using lifting straps hasn't worked well either.
I would love if this attachment worked on front squats as well.
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I'm the same way with front squats.

CJNator said:
Try out zercher squats, IMO great alternative to front squats.
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Will have to try those.
 
Sorry for the delayed update. Was busy spending time with my Mom after her procedure & watching the weather closely. Her area has been dealing with excessive rain & flooding...including her house.

Anyways...woke up feeling a little under the weather yesterday....sore throat & tired. Still managed to get in a decent chest & tri's workout though.

Bench press
45x10
50x10
55x8
60x6

Decline bench w/Db's
20x8x4

Cable chest fly
15x10x4

HS Wide chest press
25x10x4

Assisted Dips
55x10x4

Tricep push down
30x10x4

Standing high cable tricep extension
20x10x4

I'm definitely getting sick though. Throat is more sore tonight & I'm congested. Yay...NOT!! I took today as a rest day & just hung out with my Mom before heading home. Planning to drag my sick arse out of bed & go sweat it out in the morning!!
 
Take care of yourself and your Mom!!
 
Tuesday back and shoulder hypertrophy

Bent over rows ( for speed )
5×5 @ 205

Cable rows superset w/ pull ups
3×12 @ 100
3×10 @ bodyweight

Db rows superset w/ bb shrugs
3×10 @ 70
3×12 @ 205

Seated shoulder press
3×15 @ 55's

Upright rows
3×10 @ 95

Lateral raise superset w/ reverse Pec deck
3×15 @ 20
3×12 @ 100

Felt good to be back in my own gym again!
 
Felt pretty puny yesterday & still am today, but it hasn't kept me out of the gym.

Yesterday was a simple full body 5x5x5 day...

Clean
45x5x5
*this was my first time doing cleans...so took a little getting used to. I went light to focus on form.*

Assisted neutral grip pull up
70x5x5

Goblet Squat
35x5x5

Shot putt
55Bb+5lb plate 5x5

Bent over row
65x5x5


Today was leg day...

Front Squat w/Db's
12.5x10
15x8
20x6x2

Side lunges w/Db's
12.5x10
12.5x8
15x6x2

RDL w/Db's
15, 20, 25

Leg extension
30x10
8x40
50x6x2

Calf raises
45x10
65x8
75x6x2

Weighted Donkey kicks
8x10
8x8
10x6x2

This head cold has me feeling really blah. So, going to rest & take it easy the rest of the say. Hopefully, this mess is short lived.
 
Hope you feel better soon !!
 
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