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

Wednesday lower body hypertrophy

Squats
20 @ 135
10 @ 205
6×8 @ 235

Leg press
4×12 @ 6 plates

Leg extensions
4×12 @ 140

Hyper extensions
4×15 @ bodyweight

Seated leg curls
4×12 @ 100

Rdl's
4×12 @ 135

Seated calf raises
5×12 @ 2 plates

Loving this carb loading during and directly after lifting, now I just need to drop my carbs slowly out of the rest of the day and bump up protein and fat.
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yates84 said:
Wednesday lower body hypertrophy

Squats
20 @ 135
10 @ 205
6×8 @ 235

Leg press
4×12 @ 6 plates

Leg extensions
4×12 @ 140

Hyper extensions
4×15 @ bodyweight

Seated leg curls
4×12 @ 100

Rdl's
4×12 @ 135

Seated calf raises
5×12 @ 2 plates

Loving this carb loading during and directly after lifting, now I just need to drop my carbs slowly out of the rest of the day and bump up protein and fat.
Invalid Link Removed
Click to expand...

Keep good size post pct! Great job bro! Keep killing it
 
yates84 said:
Wednesday lower body hypertrophy

Squats
20 @ 135
10 @ 205
6×8 @ 235

Leg press
4×12 @ 6 plates

Leg extensions
4×12 @ 140

Hyper extensions
4×15 @ bodyweight

Seated leg curls
4×12 @ 100

Rdl's
4×12 @ 135

Seated calf raises
5×12 @ 2 plates

Loving this carb loading during and directly after lifting, now I just need to drop my carbs slowly out of the rest of the day and bump up protein and fat.
Invalid Link Removed
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Gainz and Gunz! Nice job Yatesy. Haven't got any notifications for this log in weeks. Hopefully now it will update me again. Nice family pics btw. We just did ours. My wife and daughter look like happy models but you can just tell my son and I aren't havin it. Lol. At least a 200 pics snapped. Hopefully there is at least one with everyone looking at the camera without scowling. I'm the worst picture taker and my son doesn't fall far from the tree.
 
Jebrook said:
Gainz and Gunz! Nice job Yatesy. Haven't got any notifications for this log in weeks. Hopefully now it will update me again. Nice family pics btw. We just did ours. My wife and daughter look like happy models but you can just tell my son and I aren't havin it. Lol. At least a 200 pics snapped. Hopefully there is at least one with everyone looking at the camera without scowling. I'm the worst picture taker and my son doesn't fall far from the tree.
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I just smile for the pictures, I'm wasn't really in the best of mood when those pics were taken. Will have to check yours out, got em on fb?
 
Beautiful pictures! Gorgeous family! :)
 
Jebrook said:
Gainz and Gunz! Nice job Yatesy. Haven't got any notifications for this log in weeks. Hopefully now it will update me again. Nice family pics btw. We just did ours. My wife and daughter look like happy models but you can just tell my son and I aren't havin it. Lol. At least a 200 pics snapped. Hopefully there is at least one with everyone looking at the camera without scowling. I'm the worst picture taker and my son doesn't fall far from the tree.
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Yeah, I was surprised our's came out as well as they did. Nugget didn't want to be still long enough for them, and hubs was being a grump that day. You might be pleasantly surprised when you get your's.

puccah8808 said:
Beautiful pictures! Gorgeous family! :)
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Thank you! :)
 
yates84 said:
Wednesday lower body hypertrophy

Squats
20 @ 135
10 @ 205
6×8 @ 235

Leg press
4×12 @ 6 plates

Leg extensions
4×12 @ 140

Hyper extensions
4×15 @ bodyweight

Seated leg curls
4×12 @ 100

Rdl's
4×12 @ 135

Seated calf raises
5×12 @ 2 plates

Loving this carb loading during and directly after lifting, now I just need to drop my carbs slowly out of the rest of the day and bump up protein and fat.
Invalid Link Removed
Click to expand...

With the black stone T, REPRESENT!!! Haha
 
Catch up time again. I need to stop slacking.

I changed up my tempos a bit more this week, to include more pauses, and wow does that make a difference. It's amazing how much a 1 second pause can make you feel it even more!!

TUESDAY...

Db shoulder press - Tempo 4,1,2,0
20x10
20x10
20x10
20x10
20x10
20x10
20x9
20x9
20x8
20x8
*Shew...adding in the pause at the end of the negative made these burn!!!

Bent over row - Tempo 4,0,2,1
50x10
50x10
50x10
50x10
50x10
50x10
50x10
50x9
50x10
50x9

Superset...
Lateral raise - Tempo 3,0,1,1
5x10x4
Face pulls 4,1,2,1
20x10x4

Went to Piyo that night too.

WEDNESDAY...

Smith Machine Squats - Tempo 4,1,2,1
45x10
45x10
45x10
45x10
45x10
45x10
45x10
45x9
45x9
45x8

RDL's w/Db's - Tempo 3,1,2,1
20x10
20x10
20x10
20x10
20x10
20x10
20x10
20x9
20x9
20x9

Superset...
Leg extensions - Temp 3,0,1,1
35x10x4
Seated leg curls - Tempo 3,0,2,1
40x10x4

I got to try out a pair of my new leggings yates84 got me as an early Christmas present too!!! Nothing like new gym clothes!!

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I will update later this evening with my workout from today & where I'm at as my cycle draws to an end....only 3 days left. :( For now though...it's naptime. Hopefully, I can shake this damn headache I've had since 2am.
 
YatesWifey04 said:
Catch up time again. I need to stop slacking.

I changed up my tempos a bit more this week, to include more pauses, and wow does that make a difference. It's amazing how much a 1 second pause can make you feel it even more!!

TUESDAY...

Db shoulder press - Tempo 4,1,2,0
20x10
20x10
20x10
20x10
20x10
20x10
20x9
20x9
20x8
20x8
*Shew...adding in the pause at the end of the negative made these burn!!!

Bent over row - Tempo 4,0,2,1
50x10
50x10
50x10
50x10
50x10
50x10
50x10
50x9
50x10
50x9

Superset...
Lateral raise - Tempo 3,0,1,1
5x10x4
Face pulls 4,1,2,1
20x10x4

Went to Piyo that night too.

WEDNESDAY...

Smith Machine Squats - Tempo 4,1,2,1
45x10
45x10
45x10
45x10
45x10
45x10
45x10
45x9
45x9
45x8

RDL's w/Db's - Tempo 3,1,2,1
20x10
20x10
20x10
20x10
20x10
20x10
20x10
20x9
20x9
20x9

Superset...
Leg extensions - Temp 3,0,1,1
35x10x4
Seated leg curls - Tempo 3,0,2,1
40x10x4

I got to try out a pair of my new leggings yates84 got me as an early Christmas present too!!! Nothing like new gym clothes!!

Invalid Link Removed

I will update later this evening with my workout from today & where I'm at as my cycle draws to an end....only 3 days left. :( For now though...it's naptime. Hopefully, I can shake this damn headache I've had since 2am.
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Great job! Keep it up!! Nice leggings, it's nice to get early gifts! Good luck with the headache.
 
Burnfire said:
Great job! Keep it up!! Nice leggings, it's nice to get early gifts! Good luck with the headache.
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Thanks. It's a little better. I think we've both given each other all our presents early....with the exception of stocking stuffers. Haha!!

Segansational said:
Early presents, nice. What do you know, that guy Yates is all right!
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BigRed1974 said:
Even when being crabby taking pics lol
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Haha!! Yeah, he has his moments!! ;D No, he's usually an awesome guy...except when he's moody right when pct starts. LoL!!
 
Jebrook said:
Gainz and Gunz! Nice job Yatesy. Haven't got any notifications for this log in weeks. Hopefully now it will update me again. Nice family pics btw. We just did ours. My wife and daughter look like happy models but you can just tell my son and I aren't havin it. Lol. At least a 200 pics snapped. Hopefully there is at least one with everyone looking at the camera without scowling. I'm the worst picture taker and my son doesn't fall far from the tree.
Click to expand...

When that happens and I realize it I unsub from my control panel then sub again and it fixes it.

YatesWifey04 said:
You look pretty beastly & sexy in that picture. :D ;) Yum!!
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I was thinking the same thing! :)
YatesWifey04 said:
I got to try out a pair of my new leggings yates84 got me as an early Christmas present too!!! Nothing like new gym clothes!!

Invalid Link Removed

I will update later this evening with my workout from today & where I'm at as my cycle draws to an end....only 3 days left. :( For now though...it's naptime. Hopefully, I can shake this damn headache I've had since 2am.
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Okay so I can say this right now and it not be inappropriate! Those pants look yummy!

O-O-O-OREOS!!!! Yeah that's what I meant...

Feel better and CONGRATS on taking 2nd place in the Transformers Transformation contest. All of that my transformation hasn't been as impressive nonsense was in your head girl!!!!! You put on weight and leaned up which was your goal! Well done!
 
THURSDAY...

Woke up at 2am with a nasty headache. So, I took some meds & went back to bed. Still had it when it was time to go to the gym, but I got up & went anyway. Some rest periods were longer than normal...but I still got my whole workout in!!

Flat bench - Tempo 4,1,2,1
55x10
55x10
55x10
55x10
55x10
55x10
55x9
55x9
55x8
55x8

Superset...
Low cable curls - Tempo 3,1,2,1
30x10x4
Tricep kickbacks - Tempo 3,0,1,1
10x10x4

Calf raises on leg press - Tempo 4,1,2,1
100x10
100x10
100x10
100x10
100x10
100x10
100x10
100x10
100x9
100x9

As of this morning I'm back down to 121lbs. Ugh. Not sure what to think. I got up to 125.5lbs, but starting dropping weight around Thanksgiving. Maybe from dropping the RAD & the Osta helping me lean out some. Idk. I have dropped my cals a little bit, but not too much because I based them off my heavier (new) weight. Strength is still good though. I've been.slightly fatigued this week, but that's normal during aunt flow. So, I just hope I can maintain the muscle I put on & the strength I built up during this cycle. I have leaned out some...just based on how my clothes fit & what I see in the mirror. Going to start back taking Epic Unleashed this weekend, and get some final progress pics up then too.
 
Just remember this is a long term battle, stay the course and things will all come together!!
 
Legging squats hhhnnnggggg
Volume is insane and I'm the same way in the gym. Even after doing a hundreds of reps I still need I need more lol
 
YatesWifey04 said:
THURSDAY...

Woke up at 2am with a nasty headache. So, I took some meds & went back to bed. Still had it when it was time to go to the gym, but I got up & went anyway. Some rest periods were longer than normal...but I still got my whole workout in!!


As of this morning I'm back down to 121lbs. Ugh. Not sure what to think. I got up to 125.5lbs, but starting dropping weight around Thanksgiving. Maybe from dropping the RAD & the Osta helping me lean out some. Idk. I have dropped my cals a little bit, but not too much because I based them off my heavier (new) weight. Strength is still good though. I've been.slightly fatigued this week, but that's normal during aunt flow. So, I just hope I can maintain the muscle I put on & the strength I built up during this cycle. I have leaned out some...just based on how my clothes fit & what I see in the mirror. Going to start back taking Epic Unleashed this weekend, and get some final progress pics up then too.
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Fret not, what muscle you actually gained sticks around, however RAD adds a little bit of water, not a lot but most noticed a little water retention. On top of that the glycogen shuttling it causes falls off after dropping it. However the muscle it built is still there. A few days after Aunt Flow leaves town take some new pics you will be leaner with more muscle mass than when you started. Probably look even better than your last pics, not quite as full, but tighter all around.
 
MrKleen73 said:
Fret not, what muscle you actually gained sticks around, however RAD adds a little bit of water, not a lot but most noticed a little water retention. On top of that the glycogen shuttling it causes falls off after dropping it. However the muscle it built is still there. A few days after Aunt Flow leaves town take some new pics you will be leaner with more muscle mass than when you started. Probably look even better than your last pics, not quite as full, but tighter all around.
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I've been trying to tell her this! Maybe she will listen to you.
 
MrKleen73 said:
Fret not, what muscle you actually gained sticks around, however RAD adds a little bit of water, not a lot but most noticed a little water retention. On top of that the glycogen shuttling it causes falls off after dropping it. However the muscle it built is still there. A few days after Aunt Flow leaves town take some new pics you will be leaner with more muscle mass than when you started. Probably look even better than your last pics, not quite as full, but tighter all around.
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I plan on taking some updated pics Sunday or Monday. That usually really helps me see where I am. I was just surprised at how quick I started dropping weight & the rate at which I was dropping it.

yates84 said:
I've been trying to tell her this! Maybe she will listen to you.
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What are you trying to say? I listen to other people more than I listen to you? :D

jmyers said:
Stay positive girl. You got this.
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Thank you!!!
 
Falling behind again....

Friday off day
Even though it was a little cold I jumped on the old road bike and rode a good 20 miles. Worked on my car the rest of the day with absolutely no luck fixing anything! Advice of the day: don't buy a bmw with an idrive system, they are a HUGE pain in the a$$.


Saturday upper body power

Clean and press
10 @ 105
10 @ 125
4×7 @ 145

Bench press
20 @ 135
10 @ 185
5×5 @ 235
0 @ 275 ( failed :( )

Flat Db press
4×8 @ 90's

T bar rows
4×8 @ 3 plates

Wide grip pull ups
4×13

Machine dips superset w/ bodyweight dips
4×8 @ 180
4×10

Seated shoulder press
4×10 @ 60's

Straight bar curls
4×10 @ 95

Db hammer curls
4×10 @ 45's

Ready to go kill lower body power today, about to get all conqu3red up and head that way.
 
Wants wrong with your car Mr. Yates
 
Rocket3015 said:
Wants wrong with your car Mr. Yates
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Rough idle while cold, throwing random multiple misfires. Should be a minor fix but it's just something new every week! Really thinking about selling it and getting back in a e36 or e46 m3 that doesn't have an idrive system.
 
German Cars Keep Us In Business. If Everyone Drop A Lexus, I'd Be Broke !!
 
Rocket3015 said:
German Cars Keep Us In Business. If Everyone Drop A Lexus, I'd Be Broke !!
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That's what I might go back with. My sc300 never gave me any problems and was an all around great car.
 
yates84 said:
Rough idle while cold, throwing random multiple misfires. Should be a minor fix but it's just something new every week! Really thinking about selling it and getting back in a e36 or e46 m3 that doesn't have an idrive system.
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I will check with Our BMW Tech Monday and see if he may have an idea.
 
Rocket3015 said:
I will check with Our BMW Tech Monday and see if he may have an idea.
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I've already checked crank case vent valves, coil packs, and mass air flow sensor. Leaning towards a problem with the vanos system. Definitely interested in any ideas he might come up with!
 
I said I needed to stop slacking, but I guess I really need to. Catch up time again...

FRIDAY...

I went in to do some cardio, and ab & glute work.

20 mins on the stair master

3 circuits...no rests
Hammer Strength crunch machine
10x12
Russian twists
8lb med ball x 20 (10 each side)
Lunges with 6lb med ball over head
20 (10 each leg)

3 circuits...no rests
Weighted hip thrust
55x10
Cable wood chopper
15x10
Cable pull through
25x10

I was a sweaty mess, and probably could have kept going...but needed to get home so yates84 could take his road bike out. We then spent the rest of the day at the park with the little one, & running errands (he actually worked on his car on Saturday ;) ).

SATURDAY...

Clean & press
45x8x2
50x6
50x5
55x3x2

Flat bench
60x8x2
70x5x2
75x3x2
85 - failed
85 - failed
*I was so pissed about missing these...especially after I just hit my 85lb PR a couple weeks ago . I have a sticking point a few inches off my chest. yates84 & I have discussed a plan to implement to help me work on it though.

T-bar Row w/55lb bar
25x10x4

Db shoulder press
20x6x4

Assisted dips (weight is assistance)
45x10x4

Preacher curls
25x8x4

Close grip incline Db presses
10x10x4


SUNDAY...

Smith Machine Squats
50x8x2
60x6x2
*I'm not sure what happened here, but I got really nauseous & light headed. So, I sat & got my bearings for a bit, and went back to it.

70x5
*Nausea hit again as I pushed out of the squats. I ended up puking (yuck). Nausea backed off after that, but I still was feeling really off....almost like my BP was low. So, following rest periods were longer than I would have liked, but I was going to get some lifting in regardless.

70x5
80x3x2

Deadlifts
95x8x2
115x6
115x5
135x3
135x5 - rep PR - Invalid Link Removed

*I really wish I'd put on my lifting straps...probably could have pulled it 1-2 more times. My grip slipped really bad on the 5th pull.

Leg extensions
40x10x4

Lying leg curls
35x10x4

Not my best workout, and much less volume than I would have preferred...but the nausea & light headedness really threw me & my workout off.

Today was my last day of my cycle. :( :( It's been a good run, and a learning experience. I don't want to bombard with an extremely lengthy post tonight. So, stayed tuned for my final thoughts & progress pics. I'll be putting those up tomorrow (promise)!

I really hope everyone enjoyed their weekend. Today was a low key day full of family quality time. It was nice & much needed!!
 
Been catching up on this thread my goodness the workouts going on!! Wicked Volume and strength! Hope you guys are ready for Christmas!! I can't believe this years flown by that far.
 
packers6211 said:
Been catching up on this thread my goodness the workouts going on!! Wicked Volume and strength! Hope you guys are ready for Christmas!! I can't believe this years flown by that far.
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Seriously! It feels like 2015 just hit and now it's almost gone!
 
I check out this log just for y'all avi's:)
Great work as all ways Yates Power Couple!
 
Do you guys take a couple of pillows & camp out in the gym for the weekend? Damn, that's a lot of work!! The previous mentions re. volume weren't wrong, thanks for sharing :35:
 
cheeky1 said:
Do you guys take a couple of pillows & camp out in the gym for the weekend? Damn, that's a lot of work!! The previous mentions re. volume weren't wrong, thanks for sharing :35:
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I get my workouts done in about 50 minutes ;)
 
yates84 said:
I get my workouts done in about 50 minutes ;)
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I gotta stopping counting "1 Mississippi, 2 Mississippi, hey, what's that thing there? 3 missi...uh, now where was I? Oh yeah. 1 Mississippi..." :09:
 
I've been super preoccupied here lately and have been slacking off. I need to tighten up!

Tuesday back and shoulder hypertrophy

Bent over rows
4×12 @ 185

T bar rows
4×10 @ 3 plates

Seated cable rows
3×12 @ 120

Db rows superset w/ bb shrugs
4×10 @ 85
4×12 @ 205

Shoulder press
2×15 @ 115
13 @ 115
2×12 @ 115

Db shoulder press
3×20 @ 40's

Upright rows
3×12 @ 95

Lateral raises
4×15 @ 20's

I've really been picking up the pace with my workouts since I've been going home to eat after the gym. It's definitely testing my set timing! At the doctors about to get bloods so I can see where I stand. Wish me luck!
 
So, my cycle ended on Sunday. :( It was a great 8 weeks though. I learned a lot & did make some good progress. I really enjoyed the RAD & Osta stacked together. I think the RAD really helped me kick things off & get some momentum in the right direction. The nutrient partitioning on RAD is just crazy. I ate well over maintenance a few times, and the scales didn't budge. When I dropped the RAD & continued the Osta I feel like I lost some if my "fullness", but leaned out overall.

I was able to hit new PR's regularly for a few weeks & have maintained most of them...with the exception of my bench. Going to work on that though. My overall strength has definitely improved as well. I contribute that to my training program as well though.

During the course of my cycle I went from 117lbs to 125lbs, but then back down to 121lbs (where I'm holding steady right now). I haven't gotten measurements in a couple weeks, but I was able to add to my biceps & chest...while my waist was the same measurement at 6 weeks in & I'd cut some fat off my thighs. So, overall I'm very pleased with how my first cycle went. Now, to maintain it.

Here are my 8 week progress pics. I have to say I'm most pleased with how much my arms & booty changed in just 8 weeks.
 

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You look great babe! Keep up the fantastic work!
 
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