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

Burnfire said:
Nice work man, strength looks like it's holding up pretty good. Your forearms are ripped man! Keep it up!!
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Thank you my friend, I definitely will!
 
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
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You have a very odd idea of how the word fluffy applies to a physique. If you are fluffy right now then I must be morbidly obese by your standards. LOL I know you don't apply your standards to others though. However just think how happy you would be if you applied the standard you use for others to yourself! Gotta love body dismorphia syndromes!
 
Looking really lean! Congrats on the PR!! ???


Fluffy?!? Can I look fluffy like you?!?
 
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
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Looking good bro. I wouldn't say fluffy. Lol
 
Tuesday...

Changed things up some. I really should have been changing it up more than I have been.

Db Shoulder Press - Tempo 3,1,1,0
15x10
15x10
15x10
15x10
15x10
15x10
15x10
15x10
15x10
15x10

Supported T-bar Row - Tempo 3,0,1,0
20x10
20x10
20x10
20x10
20x10
20x9
20x9
20x8
20x7
20x7

Superset...
Lateral raises - Temp 3,0,1,1
5x10x4

Straight arm pull-downs 3,0,1,1
25x10x4

Really happy to see some baby delts starting to make an appearance...

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Wednesday...

Dang sciatica was trying to act up. So, some rest periods were longer than I would have liked, but stretching it out between sets was necessary. Pushed through the whole workout though, and my sciatica stayed at bay afterwards. I probably just slept funky last night...irritating it.

Smith Machine Squats - Tempo 3,0,1,0
40x10
40x10
40x10
40x10
40x10
40x10
40x10
40x10
40x10
40x10
*Intended to go up in weight some on these this week, but decided to keep it where I was with my sciatica being a pain (literally).

Good mornings - Tempo 3,1,1,0
45x10
45x10
45x10
45x10
45x10
45x10
45x10
45x9
45x9
45x8
45x8

Superset...
Leg extensions
40x10x4

Lying leg curls
35x10x4

Going to hit the gym first thing in the morning, before making the 3.5hr drive to have Thanksgiving with family. We will miss Saturday. So, we want to get it in before we head out. Can't be missing too many days.
 
Nice work out! Arm and shoulder definition really starting to show!
 
jmyers said:
Happy Thanksgiving Yates Family
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You too my friend, hope you don't have to work today and get to enjoy the festivities as well.
 
Happy Thanksgiving Yates' !
 
Woah, Yateswifey! Your guns are popping out nicely!!!! You two are looking awesome!!!!

Happy Thanksgiving! :) Ready to see a holiday pic of the family!
 
jmyers said:
Thanks bro. I do have to work, triple time. It's my ex wife's holiday with my daughter. No worries
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Hopefully that means you get Christmas together :)
 
Thanks for all the warm wishes everybody! We are about to dig into some turkey, hope everyone else is about to do the same!
 
Happy Thanksgiving Yates'
 
Thanksgiving chest and arms

Incline bb press
5×10 @ 145 ( wtf? I gotta tighten up my incline game, this isn't cool )

Flat Db press
3×10 @ 90's
2×8 @ 90's

Flat bench press
4×7 @ 185

Seated cable flyes
4×15 @ 35 ( loved these, nasty pump )

Preacher curls
4×12 @ 80

Db hammer curls
4×12 @ 40's

Reverse curls
3×10 @ 70

Machine dips superset w/ bodyweight dips
3×10 @ 180
3×8 @ bodyweight

Cable push downs
4×10 @ 130

After we finished our session we jumped in the car and drove for 4 hours to my grandmother's house for thanksgiving dinner. Going to take today and Saturday off and get back to my normal schedule on sunday.
 
yates84 said:
Thanksgiving chest and arms

Incline bb press
5×10 @ 145 ( wtf? I gotta tighten up my incline game, this isn't cool )

Flat Db press
3×10 @ 90's
2×8 @ 90's

Flat bench press
4×7 @ 185

Seated cable flyes
4×15 @ 35 ( loved these, nasty pump )

Preacher curls
4×12 @ 80

Db hammer curls
4×12 @ 40's

Reverse curls
3×10 @ 70

Machine dips superset w/ bodyweight dips
3×10 @ 180
3×8 @ bodyweight

Cable push downs
4×10 @ 130

After we finished our session we jumped in the car and drove for 4 hours to my grandmother's house for thanksgiving dinner. Going to take today and Saturday off and get back to my normal schedule on sunday.
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EAT and enjoy family time
 
Thanksgiving Thursday....

Warmed up on the ellipitical & did some flat bent Db presses.

Incline bench w/Db's - Tempo 4,0,1,0

20x10
20x10
20x10
20x10
20x10
20x10
20x9
20x8
20x7
20x7
*I really focused on controlling these. I can get a bit squirrely with Db's bench presses sometimes.

Superset...
Lower cable curls
30x10x4
Cable overhead tricep extension
30x10x4

Isolateral calf raises w/Db on knee - Tempo 4,0,1,1
35x10
35x10
35x10
35x10
35x10
35x10
35x10
35x10
35x10
35x10

Db pull-overs
20x10x3

Holy crap. I am not going to want to weigh myself tomorrow. I've definitely enjoyed eating over the past 2 days. It's been worth it to enjoy time with the family though!! I hope my current food baby goes away before having to take pics for the Transformers 2 Transformation comp.

We are heading home in the morning. So, will be back on the grind tomorrow after all. Really thankful we're not going to miss a lifting day!!
 
Bigdumogre said:
Then don't weigh yourself
Skip a weigh in
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She is underestimating the power of anabolics! She will probably weigh in tomorrow and be the same weight as when she weighed on Thursday.
 
Woohoo! Getting stronger every day!
 
Bigdumogre said:
H

Don't doubt it
Some people get crushed if they see the scale go up
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I don't anymore. I know the scales can really be a mind fukc for some. I've gained 7lbs in 6 weeks, and am perfectly fine with it...since I've been trying to put on muscle. If they aren't where I want them I'll just have to grind a little harder this week & get them back where I feel they should be.
 
YatesWifey04 said:
I don't anymore. I know the scales can really be a mind fukc for some. I've gained 7lbs in 6 weeks, and am perfectly fine with it...since I've been trying to put on muscle. If they aren't where I want them I'll just have to grind a little harder this week & get them back where I feel they should be.
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Come over to my house and talk to my wife k :)
 
Bigdumogre said:
Come over to my house and talk to my wife k :)
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It's taken me a while to get there. Without progress pics & measurements, the scale alone would drive me crazy. I've actually told a few friends to break up with with the scale for a while. They focus too much on that number alone...without looking at progress they've made elsewhere.
 
We finally managed to make it to the gym around 3pm today.

Upper body power...

Clean and press
45x5x3
50xx3x3
55x2x2

Bench press
55x6x2
65x5x2
75x3x2
80x2
85x1

Wide grip cable row
50x8x2
60x6x2

Assisted dips (weight is assistance)
52x8x5

Arnold press
15x8x4

Preacher curls
25x8x4

Working out in the afternoon seemed to make a huge difference in my strength. Not sure if it was the time of day, the fact that I had slammed some carbs before hand, or both...but things felt a little lighter today. I told yates84 that I may actually prefer power days to be in the afternoon.

As, previously mentioned...I managed to drop 1.4lbs in the last few days. I was really surprised by this. Not only did I eat way off my diet over the past few days, but I weighed in the afternooon vs in the morning fasted. Still have a bit of a food baby (water retention), but it's making its way out. So, not stressing it too much!!

We will be doing lower body power in the morning. I'm tempted to get up and eat beforehand to see if that has any impact on my strength alone. I enjoy doing my GVT days fasted, but I liked feeling a little stronger for power moves today. So, I may play around with eating and timing to see if I can improve my numbers for those days!! I jammed the mess out my toe yesterday morning, now it hurts like a biatch & is a nice shade of blue. Hopefully, it doesn't throw me off too much tomorrow.
 
Saturday upper body power

Clean and press
12 @ 95
12 @ 115
2×10 @ 135

Bench press
2×10 @ 185
5×5 @ 245

Incline DB press
4×10 @ 70's

T bar rows
4×8 @ 3 plates

Db shoulder press
4×8 @ 60's

Weighted dips
4×10 @ 80

Straight bar curls
4×10 @ 95

Pull ups till failure
14,11,11,8

After being stuck in the car all day we just had to get to the gym. I was planning on taking Saturday off and keeping things easy today but where's the fun in that? Lost 3 pounds over the holiday (kmn!) But strength still seems pretty good considering tomorrow is my last day of pct.
 
Pwo carbs make a huge difference. I usually train overnight fasted and energy was hit or miss. Now I add in a scoop of carbs to my pwo I have more energy and pumps that hurt.
 
Bigdumogre said:
Pwo carbs make a huge difference. I usually train overnight fasted and energy was hit or miss. Now I add in a scoop of carbs to my pwo I have more energy and pumps that hurt.
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I carb load like crazy before I workout, me and fasted don't get along. I'm about to adopt a Carb backloading diet in the next few weeks and see where it takes me. In theory it sounds like a perfect diet for me.
 
I definitely could tell a difference today too. During the week I'm ok training fasted & carbing up afterwards, but I think carbs before power days are going to be a new norm for me.
 
Congrats on the weight loss!!! Killing it as always! ???
 
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