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

Much appreciated guys!
 
Yeah! Definitely looking wide my man!
 
Awesome workout!! Like the super sets as well

yates84 said:
Thursday chest and arms hypertrophy

Bench press (3 second pause then explode up)
6×4 w/ 195

Incline DB press
3×12 w/ 55's

Smith machine bench press
3×15 w/ 140 lb

Incline cable flyes
4×12 w/ 45 lb

Preacher curls
3×12 w/ 75 lb

Straight bar curls superset w/ overhand grip straight bar curls
3×8 w/ 70 lb for each

Concentration curls
3×18 w/ 20 lb

French press
3×12 w/ 80 lb

Cable press down
3×12 w/ 100 lb

Cable kick backs
3×15 w/ 20 lb

Now back to work today....kill me now please
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Yates - you've got Delts for days!

YW4, good to hear you are not wrecked from yesterdays lift. Like I said the soreness from the full body starts to wain around the 2 week mark then everything just feels worked the day after a session but not often full on DOMS.
 
MrKleen73 said:
Yates - you've got Delts for days!

YW4, good to hear you are not wrecked from yesterdays lift. Like I said the soreness from the full body starts to wain around the 2 week mark then everything just feels worked the day after a session but not often full on DOMS.
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It's been about a week since I switched to full body. No DOMS today either. Maybe it's the combo of the Epic Unleashed & my body adjusting well!!
 
YatesWifey04 said:
It's been about a week since I switched to full body. No DOMS today either. Maybe it's the combo of the Epic Unleashed & my body adjusting well!!
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I'm glad you feel ok, I feel like I got hit by a truck! I really needed my off day today
 
YatesWifey04 said:
I'm sore, but not completely wrecked like I was from those 1st two days of full body workouts!!
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Yah I have gotten off using these, Chris has some really good ones that I used to use often. This is what I am going to likely get into after contest to get things going again after my time off. Lots of ways these can be use though.
 
Saturday upper body power

Bent over rows
5×5 w/ 205

Wide grip pull ups (weighted)
3×7 w/ 50 lb

Chin ups
3×14 w/ body weight

Flat dB press
3×5 w/ 90's

Flat bb press (w/ 3 second pause)
1×3 w/ 245
1×2 w/ 245

Dips (weighted)
3×10 w/ 50 lb

DB shoulder press
3×8 w/ 60's

Preacher Ez curls
3×10 w/ 85

French press
3×8 w/ 85

Long work day and my diet sucked. Got home late and couldn't meal prep for today. I really hope I can avoid this from happening too much, it's hard to find a meal that meets my diet away from home.
 
I went out with a girlfriend last night, and didn't get home until midnight (very rare for me). After only 4 hrs of sleep last night, I was dragging this morning. I got through my workout though. A few of the rest periods were a bit longer...but not too long.

Front squat with Db's
12.5x12x4

Bent over row
55x12x4

Decline bench
55x12x4

Side lunge with Db's
12.5x12x4

Upright row
20x12x4

Alternating Db curls
10x12x4

Bench dip w/feet up
12x4

My triceps are already feeling it from those dips. I'm curious to see how tomorrow will be. Hoping for another day where I'm sore, but not wrecked. My body seems to really be adjusting well to the full body workouts thus far!!
 
YatesWifey04 said:
I went out with a girlfriend last night, and didn't get home until midnight (very rare for me). After only 4 hrs of sleep last night, I was dragging this morning. I got through my workout though. A few of the rest periods were a bit longer...but not too long.

Front squat with Db's
12.5x12x4

Bent over row
55x12x4

Decline bench
55x12x4

Side lunge with Db's
12.5x12x4

Alternating Db curls
10x12x4

Bench dip w/feet up
12x4

My triceps are already feeling it from those dips. I'm curious to see how tomorrow will be. Hoping for another day where I'm sore, but not wrecked. My body seems to really be adjusting well to the full body workouts thus far!!
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Nice looking workout, I can see you are getting stronger. Keep at it thing only get better!
 
I had a great workout this morning.

Split squat w/Db's
12.5x12x4

Push press
30x12x4

Incline bench
30x12x4

Wide grip cable row
20x12x4

Bb curl/behind back wrist curl Superset
20x12x4/20x12x4

Db French press
8x12 x4

Front raises
5x12x4

Those split squats have my booty sore already!!

We spent the rest of the day out at the park with friends!! It was nice to finally get in some good quality family time!!

I hope everyone enjoyed their weekend!!
 
Sunday lower body power

Squats
3×3 w/ 285

Leg press
3×7 w/ 10 plates

Leg extensions
4×8 w/ 140 lb

Romanian dls
3×10 w/ 95 lb

Leg curls
3×7 w/ 130 lb

Standing calf raise
4×12 w/ 285

Seated calf raise
3×12 w/ 3 plates

Weight is at 158 as of this morning. I've really been fighting with this low carb diet because my energy level has gone down hill here recently. I'm thinking about reloading carbs twice a week, hopefully that will pick me back up a little. I love the low carb results in the mirror but it sucks dragging ass all day. Any input would be appreciated
 
Strong leg session!!!! Hope yalls weekend was great!!


yates84 said:
Sunday lower body power

Squats
3×3 w/ 285

Leg press
3×7 w/ 10 plates

Leg extensions
4×8 w/ 140 lb

Romanian dls
3×10 w/ 95 lb

Leg curls
3×7 w/ 130 lb

Standing calf raise
4×12 w/ 285

Seated calf raise
3×12 w/ 3 plates

Weight is at 158 as of this morning. I've really been fighting with this low carb diet because my energy level has gone down hill here recently. I'm thinking about reloading carbs twice a week, hopefully that will pick me back up a little. I love the low carb results in the mirror but it sucks dragging ass all day. Any input would be appreciated
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packers6211 said:
Strong leg session!!!! Hope yalls weekend was great!!
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We did...with the exception of hubby having to work Saturday. We are really looking forward to him utilization some if his vacation time soon!!

I hope you are feeling better. Food poisoning sucks. Definitely not a fun way to drop a few lbs!!
 
yates84 said:
Sunday lower body power

Squats
3×3 w/ 285

Leg press
3×7 w/ 10 plates

Leg extensions
4×8 w/ 140 lb

Romanian dls
3×10 w/ 95 lb

Leg curls
3×7 w/ 130 lb

Standing calf raise
4×12 w/ 285

Seated calf raise
3×12 w/ 3 plates

Weight is at 158 as of this morning. I've really been fighting with this low carb diet because my energy level has gone down hill here recently. I'm thinking about reloading carbs twice a week, hopefully that will pick me back up a little. I love the low carb results in the mirror but it sucks dragging ass all day. Any input would be appreciated
Click to expand...

Try using 1-2 tablespoons of coconut oil about 1 hour prior to your workout and you will find that you have more energy. MCT's are already in the form that they can be used for energy. They do not have to be converted like other forms of fat so once in the system they are easy energy comparable to carbs. It won't be the exact same but will flood your body with ketones which are used for energy when glycogen is low.

Also you told me to link up my Olympus UK log in here when I got it up. I just posted it here. Invalid Link Removed
YatesWifey04 said:
They were killer. My program called for basic split squats (no foot up)...but dang they still worked my bum!!
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Yeah they get you no matter what. However the best bang for your bum is weighted hip thrusts. Actually Sprinting does wonders too!
 
Yep I am using a tablespoon or so every morning with my egg whites, energy is always good.
 
DreamWeaver said:
Yep I am using a tablespoon or so every morning with my egg whites, energy is always good.
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I noticed that in your log, going to give it a try. My fats have been way too low, I need to step my diet game up
 
Tuesday back and shoulder hypertrophy

Bent over rows (for speed)
6×4 w/ 185

Chin ups
3×15 w/ bodyweight

Seated cable rows
3×12 w/ 120 lb

Superset dB rows w/ bb shrugs
3×10 w/ 60 lb
3×12 w/ 225 lb

Close grip pull downs
3×18 w/ 70 lb

Seated dB shoulder press
3×12 w/ 55's

Upright rows
3×15 w/ 75 lb

Superset lateral raises w/ reverse Pec deck
3×12 w/ 15 lb
3×15 w/ 100 lb

Had a lot more energy today after carb loading (again) last night. Gotta up my fats because it seems that I've been cheating myself here lately. Thanks kleen and Dreamweaver for your diet input, will be incorporating mct's of some form from now on.
 
Weathermark said:
Restock fairly quick you think?
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Nope. Will be an OL UK exclusive product after that. You will be able to get some, just not from Nutriverse
 
I had Insanity class last night & actually woke up pretty sore this morning. Nothing too intense, but definitely felt worked. Pushed threw my workout without any problem though!!

Walking lunges w/Db's
12.5x12x3

Curl & press
10x12x3

Step up balance
12x3
*I didn't add weight to these. I just focused on working on my balance & taking my time.

Alternating Incline press
10x12x3

Wide grip pull-down
20x12x3

Incline curls
10x12x3

Reverse pec deck
20x12x3

Tricep dip (assisted....weight is assistance weight)
64x12x3

I'm tired & ready for bed!! My child as been absolutely wild today!! I hope everyone had a great day & enjoys their evening!!
 
You should be proud of yourself for your hard workouts and sticking to it, it hard to do, but the rewards are showing. Enjoy!
 
Today was superset day, and it marked the end of week 2 of the full body program. I'm still really enjoying the program & the full body workouts. Although I miss focusing on back squats & deadlifts more...it is pushing me outside of my comfort zone to try/do exercises I typically wouldn't!!

SS: 1 (60 sec rest between supersets)
Reverse lung w/Db's
15x8x3

Neutral grip assisted chin up
60(assisted weight)x8x3

SS: 2 (60 second rest between supersets)
Side lung w/Db's
15x8x3

Incline bench press
40x8x3

SS: 3 (30 sec rests between supersets)
Db shoulder press
15x8x3

Australian pull-up
5x3

SS: 4 (no rests)
Prone hammer curls
12.5x8x3

Db kickbacks
8x8x3

I was sore today, and my butt is going to definitely be more sore tomorrow. All these lunges the past 2 days!! I just keep reminding myself of the booty gains I'm working on!!
 
I like booty gains!!
 
Wednesday lower body hypertrophy

Squats (for speed)
6×5 w/ 225

Split squats
3×9 w/ 35's

Leg press
3×15 w/ 6 plates

Leg extensions
3×18 w/ 80 lb

Weighted hyper extensions
3×12 w/ 25 lb

Lying leg curls
3×15 w/ 90 lb

Seated leg curls
3×18 w/ 90 lb

Donkey calf raises (on leg sled)
4×15 w/ 6 plates

Seated calf raises
2×20 w/ 2 plates

Was jacked out of my mind on amp citrate so this workout was a breeze. Ostarine is really starting to kick good and things are picking up! Thanks everyone who is here with us, I really appreciate all the love and advice. I'm really out of my comfort zone with my diet but I have had a lot of support from my AM family! Another month and the bulk is back on again...
 
Preworkouts get me through some workouts that seem impossible without them, I have to admit.
 
yates84 said:
Wednesday lower body hypertrophy

Squats (for speed)
6×5 w/ 225

Split squats
3×9 w/ 35's

Leg press
3×15 w/ 6 plates

Leg extensions
3×18 w/ 80 lb

Weighted hyper extensions
3×12 w/ 25 lb

Lying leg curls
3×15 w/ 90 lb

Seated leg curls
3×18 w/ 90 lb

Donkey calf raises (on leg sled)
4×15 w/ 6 plates

Seated calf raises
2×20 w/ 2 plates

Was jacked out of my mind on amp citrate so this workout was a breeze. Ostarine is really starting to kick good and things are picking up! Thanks everyone who is here with us, I really appreciate all the love and advice. I'm really out of my comfort zone with my diet but I have had a lot of support from my AM family! Another month and the bulk is back on again...
Click to expand...

That AMP does kick ass! Good workout!
 
Looking good in here!! I get a bit scared to take pwo now. I have to leave it at home because I'll be tempted to drink it all day. I'd have more energy to train in the evening but I'll also be up all night.
 
puccah8808 said:
Looking good in here!! I get a bit scared to take pwo now. I have to leave it at home because I'll be tempted to drink it all day. I'd have more energy to train in the evening but I'll also be up all night.
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You must learn to control yourself!!
 
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