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

Wednesday lower body hypertrophy (kinda)

Squats
8×8 @ 205

Leg press
3×20 @ 4 plates

Leg extensions
3×15 @ 120

Deadlifts
10×205
10×255
8×275
7×315
5×365
5×385
3×405
1×375 (burnt)

Leg curls
10×120
10×130
8×140
8×150

Calf raises (seated)
3×15 @ 3 plates

First day off cycle and I'm still trying to keep up the pace. Training and diet will be pretty strict again, I'm kinda looking forward to it! Felt really good today, hope this continues
 
What supplements will you be running during your PCT?
 
BigRed1974 said:
What supplements will you be running during your PCT?
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Epic unleashed, dermastrength, super pct hydro3, evomuse eviscerate, and carderine. Should keep me going pretty good! Oh, and clomid of course!
 
yates84 said:
Epic unleashed, dermastrength, hydro3, and carderine. Should jeep me going pretty good! Oh, and clomid of course!
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I have done almost the exact same thing my past two PCT's and have kept most of my gains doing it. Keep up the great work and love all the knowledge you bring!
 
BigRed1974 said:
I have done almost the exact same thing my past two PCT's and have kept most of my gains doing it. Keep up the great work and love all the knowledge you bring!
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I second that, this is a good log for reference for men and women! Y'all keep it up and keep pushing each other!!
 
believer said:
I've been reading with interest your log for the last several minutes and I can't seem to find exactly what supplements you are running? So could you both post your cycle? Please?
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Sorry I missed this...

This is my current, & first SARM, cycle
RAD 4/4/8/8
Osta 5/5/5/5/10/10/10/10

I may extend the Rad, if it's still treating me well.
 
yates84 said:
Epic unleashed, dermastrength, super pct hydro3, evomuse eviscerate, and carderine. Should keep me going pretty good! Oh, and clomid of course!
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IMO Cardar1ne is a fantastic property. I will never run a PCT without it
 
jmyers said:
IMO Cardar1ne is a fantastic property. I will never run a PCT without it
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Same here. I love it on cycle too, helps keep my bp stabil. Definitely a wonder drug!
 
I have realized while taking it that I can consume a lot of food. It honestly keeps me going.
 
jmyers said:
I have realized while taking it that I can consume a lot of food. It honestly keeps me going.
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Definitely don't take it without a lot of food, especially carbs! That's when the negative side effects show up. Carbs + carderine = wide open!
 
jmyers said:
Oh boy I have noticed that. It sucks when I have low-carb days.
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Get light headed and kinda foggy? Never any fun. I believe glucose tabs will take care of those sides rather quickly. Just buy a pack to keep in your pocket on low carb days.
 
What's better than a big breakfast after a big workout?
Invalid Link Removed
 
My breakfast was better!!
 

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jmyers said:
Come on guys. Where's all the goodies on top. Or baked inside. Lol
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I was going to take pics of those but I ate them too quick lol
 
Ha. No sir. That's why I'm divorced. She never could understand or accept the lifestyle. But, I never did let it interfere with my marriage. She just could not accept it
 
jmyers said:
Ha. No sir. That's why I'm divorced. She never could understand or accept the lifestyle. But, I never did let it interfere with my marriage. She just could not accept it
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Mine finally decided to take the plunge and give the gym a shot. I definitely think it has helped our relationship immensely. She used to not be very accepting of this lifestyle either, I'm glad she decided to come around. YatesWifey04 is the best lifting partner I have ever had!
 
That is so great to hear. I tried with my ex wife. But she wouldn't have it. She was very lazy. Worst part about it, is she was in great shape. Had great genetics.
 
yates84 said:
Mine finally decided to take the plunge and give the gym a shot. I definitely think it has helped our relationship immensely. She used to not be very accepting of this lifestyle either, I'm glad she decided to come around. YatesWifey04 is the best lifting partner I have ever had!
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It wasn't that I didn't accept it...I just felt like your priorities were a bit skewed. I still say & feel that way about some things though....but we won't get into that here!! :D
 
YatesWifey04 said:
It wasn't that I didn't accept it...I just felt like your priorities were a bit skewed. I still say & feel that way about some things though....but we won't get into that here!! :D
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Yeah, let's not. This is a positive training log with no room for any negativity.
 
Updating a day behind AGAIN...

Back & shoulders Tuesady....

DB Shoulder Press - Tempo 4,0,2,0
15x10
15x10
15x10
15x10
15x10
15x10
15x8
15x8
15x7
15x7

Bent Over Row - Tempo 4,0,2,1
45x10
45x10
45x10
45x10
45x10
45x10
45x9
45x8
45x7
45x7

Superset - no rests....
Lateral raises - Tempo 4,0,2,0
5x10x3

Lat pull-downs - Tempo 4,0,2,0
40x10x3

Weights are starting to feel lighter & I'm getting further with my reps in those last few sets!!

Wednesday leg day....

Smith machine squats - Tempo 4,0,2,0
30x10
30x10
30x10
30x10
30x10
30x10
30x10
30x9 - Invalid Link Removed
30x8
30x8

RDL's w/Db's - Tempo 4,0,2,0
15x10
15x10
15x10
15x10
15x10
15x10
15x10
15x10
15x10
15x10
*Definitely time to move the weight up with these! They felt so easy this week.

Leg extensions - Tempo 3,0,2,0
40x10x3

Leg curls - Temp 3,0,2,0
40x10x3

Workout felt great today!! Rad & Osta are treating me very well. I'm late on getting pics up....but will do that soon! Home life has just been a bit crazy lately!!
 
Nice work and convo in here!
 
Try RAD and Cardarine together then try not to eat everything in sight :( you get away with it though for the most part :)
 
Thursday chest/arms/calves...

I only got 4 hrs of sleep last night. I really just wanted to stay in bed this morning, but I got up & went to the gym anyway. It was slowing going on the ellipitical at first, but once I started to warm-up I was good to go.

Bench press - Tempo 4,0,2,0
50x10
50x10
50x10
50x10
50x10
50x10
50x10
50x10
50x10
50x10

E-Z curl - Tempo 3,0,1,0
30x8x3

Low cable tricep extensions - Tempo 3,0,1,0
20x10x3

Calf raise on leg press sled - Tempo 4,0,1,1
90x10
90x10
90x10
90x10
90x10
90x10
90x10
90x10
90x10
90x10

LOOK AT THAT....even on only 4 hrs of sleep & feeling drained I hit all 100 reps on both my 10x10 movements today!!! So, I'll bump the weight up a bit next week. My strength & endurance have been awesome this week!! I'm really enjoying this cycle so far. I hope the RAD continues to treat well a little longer than initial 4 weeks we planned!!

Starting to see even more fullness & definition in my arms too!! :) Now, my legs just need to catch up!!
 

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Great workout and great progress!!

The first time I hit 160# on squats I was getting sick with a bad cold. Our bodies do weird things sometimes.
 
Going to have to start calling you "Buffy" soon!
 
DreamWeaver said:
Yah I am seeing some improvements for sure.
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That's the goal...keep improving!!

BigRed1974 said:
Looking swole!!
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Thanks, Red!!

EpicThighGrl2 said:
Great workout and great progress!!

The first time I hit 160# on squats I was getting sick with a bad cold. Our bodies do weird things sometimes.
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Dang...I want to get a cold & hit a 160lb squat!! LoL! You are right though. Sometimes it's the mental challenge of acknowledging our bodies still can even we feel like we can't.

MrKleen73 said:
Going to have to start calling you "Buffy" soon!
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Haha!! I don't know about that, but I'm sure working on it!!
 
I'm in for this :)
 
Slackin' a little here...




Thursday chest and arms hypertrophy

Flat Db press
3×12 @ 80's

Incline bb press
3×10 @ 165

Decline bb press
2×12 @ 165
8 @ 165 (???)

Incline cable flyes
4×15 @ 40

Ez bar curls
4×10 @ 90

Concentration curls
3×15 @ 20

Hammer curls
3×10 @ 40's

Machine dips
3×12 @ 140

Cable press downs
3×15 @ 160

Strength and weight are still holding well! Everything is going smooth, my energy level is excellent and my motivation is high. I actually feel better now than on cycle (crazy). Hope my pct continues, this is great so far.
 
Saturday upper body power

Clean & press
10 @ 95
10 @ 115
8 @ 135
6 @ 155
3 @ 185

Bench press
20 @ 135
12 @ 185
8 @ 205
7 @ 225
5 @ 255

Weighted dips
3×12 @ 50

Incline DB press
3×10 @ 65's

Ez bar curls
3×10 @ 90
8 @ 90

Cable press downs
4×12 @ 150 (whole stack, need more weight!)

Got to finally try conqu3r unleashed and it was everything I was hoping it would be! The flavor isn't great but I can get past that. The energy and focus was amazing! I wanted to keep doing set after set, had to make myself move to the next exercise. The pumps made me feel like I was still on trest, I looked freakin' huge with my pump on this morning and I took no hydro3 or any other kind of pwo supp with it. I am very impressed! Go figure, OL put out another great product.
 
yates84 said:
Saturday upper body power

Clean & press
10 @ 95
10 @ 115
8 @ 135
6 @ 155
3 @ 185

Bench press
20 @ 135
12 @ 185
8 @ 205
7 @ 225
5 @ 255

Weighted dips
3×12 @ 50

Incline DB press
3×10 @ 65's

Ez bar curls
3×10 @ 90
8 @ 90

Cable press downs
4×12 @ 150 (whole stack, need more weight!)

Got to finally try conqu3r unleashed and it was everything I was hoping it would be! The flavor isn't great but I can get past that. The energy and focus was amazing! I wanted to keep doing set after set, had to make myself move to the next exercise. The pumps made me feel like I was still on trest, I looked freakin' huge with my pump on this morning and I took no hydro3 or any other kind of pwo supp with it. I am very impressed! Go figure, OL put out another great product.
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Nice man glad to hear the conquer unleashed is all its said to be!! Get in there on those clean and press!
 
Burnfire said:
Nice man glad to hear the conquer unleashed is all its said to be!! Get in there on those clean and press!
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I've gotten to where I love clean & presses on Saturday, they warm me up very well for heavy bench. You would think it would have the opposite effect on my bench but I'll take it!
 
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