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

Hit some cardio and abs this morning, nothing too special. Breezed through my workout and went to work a little early. Hope everyone has a great weekend! I think YatesWifey04 and I are going to the beach in the morning to get away one last time before the cold weather sets back in.
 
Saturday upper body power

Clean & press
10 @ 95
10 @ 115
10 @ 135
6 @ 155

Bench press
20 @ 135
10 @ 185
7 @ 205
5×5 @ 225

T bar rows
3×10 @ 3 plates

Weighted dips
4×12 @ 50

Db shoulder press
3×6 @ 70's

Straight bar curls
4×10 @ 95

Close grip bench
3×12 @ 145

Energy level was up today but strength was a little off when I got to my heavier sets :( that's ok though, tomorrow is a new day. Will just have to make up for it doing lower body tomorrow. Next stop, the coast!
 
Upper body power....

Clean and press
45x5x3
50x3x2
55x2
55x1

Bench press
55x6
60x6
70x5
75x3x2
80x1x2
85x1 - top half was forced
*I wasn't going to let it beat me. I had to go for it again.
85x1 - PR
*I GOT IT! It wasn't the prettiest & it was slow moving at the top, but I pushed it!!!

Machine dips
60x10x2
65x10x2

Db Shoulder presses
20x8x3

Tri-set - no rests...

Seated cable rows
50x10x4
Low cable curls
35x10x4
Tricep push-downs
30x10x4

Ready for lower body power tomorrow!!
 
YatesWifey04 said:
Upper body power....

Clean and press
45x5x3
50x3x2
55x2
55x1

Bench press
55x6
60x6
70x5
75x3x2
80x1x2
85x1 - top half was forced
*I wasn't going to let it beat me. I had to go for it again.
85x1 - PR
*I GOT IT! It wasn't the prettiest & it was slow moving at the top, but I pushed it!!!

Machine dips
60x10x2
65x10x2

Db Shoulder presses
20x8x3

Tri-set - no rests...

Seated cable rows
50x10x4
Low cable curls
35x10x4
Tricep push-downs
30x10x4

Ready for lower body power tomorrow!!
Click to expand...

Confirmed 32 minutes in.... AM you're slacking!!
 
Sunday lower body power

Squats
15 @ 145
15 @ 195
10 @ 235
4×4 @ 285

Deadlifts
10 @ 235
10 @ 285
10 @ 325
2×3 @ 375

Hack squats
3×10 @ 6 plates

Isolateral leg extensions
4×12 @ 60

Seated leg curls
4×12 @ 140

Standing calf raise machine
5×15 @ 310

Sore as fuk this morning! Was wrecked after this workout but still had to go pick up our new washer and dryer, drove them back home, and switched out our old set. Got out of bed this morning and about hit the floor! At least today is a rest day, I'm going to do as little as possible.
 
yates84 said:
Sunday lower body power

Squats
15 @ 145
15 @ 195
10 @ 235
4×4 @ 285

Deadlifts
10 @ 235
10 @ 285
10 @ 325
2×3 @ 375

Hack squats
3×10 @ 6 plates

Isolateral leg extensions
4×12 @ 60

Seated leg curls
4×12 @ 140

Standing calf raise machine
5×15 @ 310

Sore as fuk this morning! Was wrecked after this workout but still had to go pick up our new washer and dryer, drove them back home, and switched out our old set. Got out of bed this morning and about hit the floor! At least today is a rest day, I'm going to do as little as possible.
Click to expand...

You too? I about hit the floor this morning too. :D My legs & back are SORE! Getting the washer & dryer in was worth it though. Love them!! Doing laundry already!!
 
I love feeling like that after a workout.....Must be something wrong with us !!
 
Rocket3015 said:
I love feeling like that after a workout.....Must be something wrong with us !!
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I like being sore too, but if I'm too sore it's hard to keep up with my little one. I'm pretty sure this is the sorest I've been on this cycle (since the Osta kicked in). Heavy power days are killer!!
 
Y'all are both sporting two nice looking backsides!!
Awesome work going in here as always:)
 
Wayyyy behind, but that's par for the course for me!! :D

Sunday lower body power....

I went in planning to treat this like a real power day...get in, lift heavy, get out...and I did just that.

I made sure to get warmed up really good first...with some body weight stuff!!

Squats
65x10x2
75x8x2
85x6x2
95x4
95x3
105x2x2

Deadlifts
95x6
135x3x3
145x1
155x1 - NEW PR - Invalid Link Removed

Isolateral leg extensions
30x10x4

Leg curls
35x10x4

Standing calf raises
90x10x4

I'm super stoked about my new DL PR!! I've been moving up, with a lot of my lifts, pretty steadily during this cycle. I'm going to keep things where they are for a while, and do my best to maintain my current numbers post cycle.

I dropped the RAD yesterday. So, I was on it for a total of 5 full weeks. My appetite had started to significantly decrease, and I felt like I was out of the "sweet zone" with it. Going to ride the rest of the cycle out on 10mg of Osta, as planned.

I've made a lot of progress thus far in terms of strength, and some body comp. Time to start reigning my diet back in & down some though. I'd like to lean out just a bit more before end of cycle.

Here are a few progress pics to show where I'm at now...

2 weeks ago vs Saturday...
 

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YatesWifey04 said:
Wayyyy behind, but that's par for the course for me!! :D

Sunday lower body power....

I went in planning to treat this like a real power day...get in, lift heavy, get out...and I did just that.

I made sure to get warmed up really good first...with some body weight stuff!!

Squats
65x10x2
75x8x2
85x6x2
95x4
95x3
105x2x2

Deadlifts
95x6
135x3x3
145x1
155x1 - NEW PR - Invalid Link Removed

Isolateral leg extensions
30x10x4

Leg curls
35x10x4

Standing calf raises
90x10x4

I'm super stoked about my new DL PR!! I've been moving up, with a lot of my lifts, pretty steadily during this cycle. I'm going to keep things where they are for a while, and do my best to maintain my current numbers post cycle.

I dropped the RAD yesterday. So, I was on it for a total of 5 full weeks. My appetite had started to significantly decrease, and I felt like I was out of the "sweet zone" with it. Going to ride the rest of the cycle out on 10mg of Osta, as planned.

I've made a lot of progress thus far in terms of strength, and some body comp. Time to start reigning my diet back in & down some though. I'd like to lean out just a bit more before end of cycle.

Here are a few progress pics to show where I'm at now...

2 weeks ago vs Saturday...
Click to expand...

Look at you!!!!

If those panties are the same size then your composition has made quite a change. The fit is much better and no cut in at the top of them so your waist is leaning up along the sides and back. Your glutes have definitely picked up, are higher and tighter! Arms shoulders and back all showing improvement as well!!!!! You are kicking some ass! Congrats again on that PR!!!! Don't cut calories too much, no more than 5% total over the course of the week.
 
MrKleen73 said:
Look at you!!!!

If those panties are the same size then your composition has made quite a change. The fit is much better and no cut in at the top of them so your waist is leaning up along the sides and back. Your glutes have definitely picked up, are higher and tighter! Arms shoulders and back all showing improvement as well!!!!! You are kicking some ass! Congrats again on that PR!!!! Don't cut calories too much, no more than 5% total over the course of the week.
Click to expand...

Thank you!! The undies are the same size. It's just harder for us to see the progress sometimes. I'm my own worst critique. I'm still super happy about that PR though. That's actually what I have planned for calorie drop. I'm only taking them down 100 calories over the next 2 weeks. Going to tweak my macros a bit too. So, no huge or quick changes.

EpicThighGrl2 said:
Congrats on the PR! That's always an exciting feeling!
Click to expand...

It definitely is! Thank you!
 
YatesWifey04 said:
Thank you!! The undies are the same size. It's just harder for us to see the progress sometimes. I'm my own worst critique. I'm still super happy about that PR though. That's actually what I have planned for calorie drop. I'm only taking them down 100 calories over the next 2 weeks. Going to tweak my macros a bit too. So, no huge or quick changes.



It definitely is! Thank you!
Click to expand...

Well it takes some good progress to get rid of the impressions over the pantie line so there is no overhang, and there is none in this weeks progress pic so that is great. Yeah we are definitely our own worst critiques though! I can pic apart a picture of me everyone is complimenting in about 2 seconds flat. I have just now learned not to do that and let others tell me their thoughts without injecting my insecurities into their minds eye. The result is way more positive for me in a lot of ways. :)
 
Congratulations on the PR!! Your are looking good stomach is looking Flat and your avatar is sexy !!
 
MrKleen73 said:
Well it takes some good progress to get rid of the impressions over the pantie line so there is no overhang, and there is none in this weeks progress pic so that is great. Yeah we are definitely our own worst critiques though! I can pic apart a picture of me everyone is complimenting in about 2 seconds flat. I have just now learned not to do that and let others tell me their thoughts without injecting my insecurities into their minds eye. The result is way more positive for me in a lot of ways. :)
Click to expand...

Wise words, as always!! That's a great approach!!

Rocket3015 said:
Congratulations on the PR!! Your are looking good stomach is looking Flat and your avatar is sexy !!
Click to expand...

Thank you, Rocket!!
 
jmyers said:
Just ordered 2 tubs of CONQU3R.
Click to expand...

You won't believe how well it works, my workouts have been completely on point every session using the new conqu3r.
 
yates84 said:
You won't believe how well it works, my workouts have been completely on point every session using the new conqu3r.
Click to expand...
Seriously though. Just started it yesterday and I can already tell it's gonna be the only reason I survive PCT.
jmyers said:
Pretty excited to run it in my PCT
Click to expand...
You'll enjoy it man. That's what I'm doing.
 
Tuesday back/shoulder hypertrophy

Bent over rows
6×10 @ 185

Pull ups
4×14

Seated cable rows
3×12 @ 120

Db rows superset w/ shrugs
3×10 @ 90
3×12 @ 205

Close grip pull downs
4×18 @ 80

Bb military press (alternating front to back each rep)
3×18 @ 105

Seated Db press
3×12 @ 60's

Upright row
4×12 @ 95

Isolateral lateral raise
4×12 @ 25

Reverse Pec deck
4×15 @ 70

5 more days left in my pct, gained a little fat trying to maintain these gains but all new LBM seems to be sticking around. Feeling great, natty stack is keeping me wide open in the gym and out in the world. I'm just now noticing how unmotivated I was on cycle! Now, gotta get my squat on...
 
Bigdumogre said:
Hate that unmotivated feeling that comes on. Feels like you are just moving weight and not lifting.
Click to expand...

Even at work, just didn't want to do sh1t every single day. You would think that 200mg of trest would have me bouncing off the walls but that just isn't the case. That's ok, I have a solution for this problem next cycle ;)
 
yates84 said:
Even at work, just didn't want to do sh1t every single day. You would think that 200mg of trest would have me bouncing off the walls but that just isn't the case. That's ok, I have a solution for this problem next cycle ;)
Click to expand...

Already spent all my wife's Xmas money on OL stuff , if something new is coming out she is not getting a bday present either :)
 
Bigdumogre said:
Already spent all my wife's Xmas money on OL stuff , if something new is coming out she is not getting a bday present either :)
Click to expand...

We have sooooo much stuff coming out for the new year! Olympus UK is coming back and we plan to dominate the market in typical OL fashion. I might sell one of my cars or a kidney or something so I can get in on the new stuff that's about to drop.
 
yates84 said:
We have sooooo much stuff coming out for the new year! Olympus UK is coming back and we plan to dominate the market in typical OL fashion. I might sell one of my cars or a kidney or something so I can get in on the new stuff that's about to drop.
Click to expand...
yates84 would be in serious trouble!!

Bigdumogre said:
Already spent all my wife's Xmas money on OL stuff , if something new is coming out she is not getting a bday present either :)
Click to expand...

Let's not get carried away. Our house already looks like supp store. If a car gets sold it's your's. :D
 
YatesWifey04 said:
yates84 would be in serious trouble!!



Let's not get carried away. Our house already looks like supp store. If a car gets sold it's your's. :D
Click to expand...

I need to sell that damn thing before I lose my mind over it!
 
Wednesday lower body hypertrophy

Squats
6×9 @ 225

Leg press
4×15 @ 7 plates

Leg extensions
4×12 @ 140

Weighted hyper extensions
3×10 @ 25

Seated leg curls
3×15 @ 100

Good mornings
3×10 @ 80

Smith machine calf raises
4×18 @ 255

Same old thing going on here, maintaining for now and looking forward to some diet changes here real soon. I really don't enjoy eating everything in sight, I prefer a structured diet and I'm about to get back into that here soon. Here is a few new progress picks, as you can see I'm a little bit more fluffy but lbm is sticking around
Invalid Link Removed
Invalid Link Removed
 
yates84 said:
Wednesday lower body hypertrophy

Squats
6×9 @ 225

Leg press
4×15 @ 7 plates

Leg extensions
4×12 @ 140

Weighted hyper extensions
3×10 @ 25

Seated leg curls
3×15 @ 100

Good mornings
3×10 @ 80

Smith machine calf raises
4×18 @ 255

Same old thing going on here, maintaining for now and looking forward to some diet changes here real soon. I really don't enjoy eating everything in sight, I prefer a structured diet and I'm about to get back into that here soon. Here is a few new progress picks, as you can see I'm a little bit more fluffy but lbm is sticking around
Invalid Link Removed
Invalid Link Removed
Click to expand...

Nice work man, strength looks like it's holding up pretty good. Your forearms are ripped man! Keep it up!!
 
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