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

DreamWeaver said:
Wanting to do more after a workout, now there's a feeling that is starting to leave me :( energy is a bit low on lower cals.
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That's how I feel outside of the gym. Epic unleashed and osta are keeping the training drive alive when it's lift:30
 
yates84 said:
That's how I feel outside of the gym. Epic unleashed and osta are keeping the training drive alive when it's lift:30
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I have the drive but when I'm done... I'm done. I got a little weary yesterday in the heat when I went to do my walk. That is due to a great amount of training on a limited calorie intake though. Slept well last night so I feel much better.
 
Stretching allows blood to get to the muscle fibers that are experiencing trauma and perpetuates faster healing. You can feel it immediately.
 
Yes I really need to get into doing some yoga or at least an actual stretching program.
 
Playing catch up...

Tuesday...

Front squat
45x8x4

Assisted neutral grip chin up
8x4

Bench press
55x8x4

Lying hamstring curl
35x8x4

Shrugs* (Smith Machine)
30x8x4

Tricep kickbacks
10x8x4

Unilateral Preacher curl
12.5x8x4

Then I went to PiYo class. We started new rounds this week & they are leg heavy. Oh my goodness, my quads & hammies were screaming!!

Wednesday....

Assisted pull up
10x3

Smith squat
50x10x3

Tricep dip
10x3

Leg press machine
100x10x3

Wide grip cable row
30x10x3

Db shoulder press
15x10x3

Cable fly/EZ curl curls Superset (no rests)
15x10x3/20x10x3

Captain's chair hanging leg raises
10x3

I also walked 4 miles around town, thus morning, with the nugget while waiting for hubby's car to get worked on!!

All the chin up & pull up work actually has my back sore this week. Strength is increasing & I'm still making body comp progress. So still moving in the right direction!!
 
Wednesday lower body hypertrophy

Squats ( for speed )
5×5 w/ 255

Weighted hyper extensions
3×12 w/ 25 lb

Leg press
3×12 w/ 8 plates

Rdl
3×10 w/ 95 lb

Leg curls
3×15 w/ 140

Lying leg curls
3×15 w/ 120

Seated leg curls
3 ×18 w/ 80 lb

Leg sled calf raises
3×12 w/ 8 plates

Seated calf raises
4×15 w/ 3 plates

Worked 20 feet underground in a tank vault all day. The ladder in and out really kicked my ass, I really thought about just staying down there instead of climbing back out!
 
Nice work from both of you!
 
Why? Why do I have to love my pregnant friend so much? I made her chocolate chip salted caramel peanut butter bars for her bday. I'm watching her son today too, and she only took a quarter of the bars with her to work. I seriously want to shove my face in them. Instead I'm about to have 4oz of chicken with black bean salsa on it.
 
YatesWifey04 said:
Why? Why do I have to love my pregnant friend so much? I made her chocolate chip salted caramel peanut butter bars for her bday. I'm watching her son today too, and she only took a quarter of the bars with her to work. I seriously want to shove my face in them. Instead I'm about to have 4oz of chicken with black bean salsa on it.
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I live in constant temptation at home. Everybody always eating all kinds of stuff I can't touch. The other day I am walking to the gym and some friends who own a Lebanese Bakery call me over cuz they want to give my wife all kinds of bread. So they load me up and it still freaking warm from the fuggin oven and the fuggin smell was amazing. I haven't had bread of any kind for a couple months at least. I think I am becoming less sensitive to it as I am constantly bombarded with it. It's everywhere you go though, everywhere you look.
 
DreamWeaver said:
I live in constant temptation at home. Everybody always eating all kinds of stuff I can't touch. The other day I am walking to the gym and some friends who own a Lebanese Bakery call me over cuz they want to give my wife all kinds of bread. So they load me up and it still freaking warm from the fuggin oven and the fuggin smell was amazing. I haven't had bread of any kind for a couple months at least. I think I am becoming less sensitive to it as I am constantly bombarded with it. It's everywhere you go though, everywhere you look.
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I have bread, pasta, rice, etc on my high carb days. However, I like to keep my fat & sugar intake low on those days...so sweets (especially pb bars that have a whole stick of butter, a cup of brown sugar, & 1/3 cup pb in the recipe) are out of tge question. I ate really well yesterday though. So, I did have a tiny piece. I think on occasion it's ok, unless you are on prep or something. You are right though...it is everywhere. I'm definitely not drawn to sweets like I used to be.
 
YatesWifey04 said:
I have bread, pasta, rice, etc on my high carb days. However, I like to keep my fat & sugar intake low on those days...so sweets (especially pb bars that have a whole stick of butter, a cup of brown sugar, & 1/3 cup pb in the recipe) are out of tge question. I ate really well yesterday though. So, I did have a tiny piece. I think on occasion it's ok, unless you are on prep or something. You are right though...it is everywhere. I'm definitely not drawn to sweets like I used to be.
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I agree if you are not prepping for a contest then you can have something in moderation. When it comes down to it, it is a lifestyle and you want to enjoy it.
 
BigRed1974 said:
I agree if you are not prepping for a contest then you can have something in moderation. When it comes down to it, it is a lifestyle and you want to enjoy it.
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Well Put !
 
BigRed1974 said:
I agree if you are not prepping for a contest then you can have something in moderation. When it comes down to it, it is a lifestyle and you want to enjoy it.
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Absolutely, I am prepping which is a completely different story. I do try to eat sprouted grams in the off season though.
 
I just had 2 Krispy Kreme donuts and they were excellent :)
 
Good evening! Yesterday was cardio day, because I wasn't going to make it to PIYO due to other obligations! I went & walked on the treadmill for 40 mins with it set at the highest incline. I could tell a huge difference in my endurance & stamina this week....thanks Ep1c.

Friday is usually a rest day, but since I'll miss Saturday & Sunday (visiting family in the mountains over the holiday weekend) I decided to get in some more cardio & core work this morning. I even convinced yates84 to join me!! I changed things up a bit, and went 20 mins on the ellipitical with the resistance level turned up some. Then I followed that with a little ab & booty work...
Hammer Strength ab crunch/wood chopper Superset
10x12x4/15x12x4

Flutter kicks
30 secs for 3 rounds

Donkey kicks
20 (each leg) for 3 rounds

It didn't seem like much at the time, but I have a feeling I will feel it tomorrow as my abs are already tight.

I do know one thing...I plan to continue the Ep1c Unleashed (after the sponsored run), and plan to keep it around as a staple supplement!!
 
Hastur said:
No one is saying you can't have donuts and coffee as your pwo. It may not pack as much of a punch, but it will likely be more pleasurable. :p
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I don't know....I'm pretty fond of my OL Conqu3r first thing in the morning. Plus, I'd hate to eat donuts & then go workout. I prefer empty or near a empty stomach when working out that early. However, post workout donuts would be perfect!! :D
 
YatesWifey04 said:
I don't know....I'm pretty fond of my OL Conqu3r first thing in the morning. Plus, I'd hate to eat donuts & then go workout. I prefer empty or near a empty stomach when working out that early. However, post workout donuts would be perfect!! :D
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Oh, I can understand that. I can't eat and lift, it doesn't work well. But I feel like post workout donuts would be decent glycogen replenishment! :p
 
The Anwser

I think I have the answer....

Invalid Link Removed
 
Hastur said:
All this talk is going to have me breaking my diet, lol. I need an appetite suppressant!
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No worries for me, temptation is everywhere. I have been as solid as I can be. Not that I don't have cravings though :(
 
DreamWeaver said:
No worries for me, temptation is everywhere. I have been as solid as I can be. Not that I don't have cravings though :(
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Oh man, cravings kill me. I have to rely on self control alone to really push through. That, and tons of water and raw broccoli...
 
Hastur said:
Oh man, cravings kill me. I have to rely on self control alone to really push through. That, and tons of water and raw broccoli...
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I hear that, I am prepping so the fear of looking like crap after all that hard work keeps me in check. Off season I have issues, better than I used to be but my metabolism is damn slow :(
 
Vacation time! We need a few days off so we hit the nc mountains for a few days. I hate missing my 2 favorite workout days but we needed some r&r. Will be back at it on Tuesday so be ready! Hope everyone has a great holiday weekend. Be safe out there!
 
yates84 said:
Vacation time! We need a few days off so we hit the nc mountains for a few days. I hate missing my 2 favorite workout days but we needed some r&r. Will be back at it on Tuesday so be ready! Hope everyone has a great holiday weekend. Be safe out there!
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Rest mind, rest body = gains.

You guys enjoy!!!
 
DreamWeaver said:
I hear that, I am prepping so the fear of looking like crap after all that hard work keeps me in check. Off season I have issues, better than I used to be but my metabolism is damn slow :(
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Prepping has to be a whole different beast from just plain dieting like I am, so I have to give you props. I too have a slow metabolism, so it's best for me to be strict year round if I can be.

yates84 said:
Vacation time! We need a few days off so we hit the nc mountains for a few days. I hate missing my 2 favorite workout days but we needed some r&r. Will be back at it on Tuesday so be ready! Hope everyone has a great holiday weekend. Be safe out there!
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You guys enjoy yourselves! I'm jealous, the NC mountains are beautiful. I've always enjoyed traveling through them.

Dma378 said:
Rest mind, rest body = gains.

You guys enjoy!!!
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Agreed! You have to take some time off every now and then.
 
The time off has been really nice. We miss the gym, but it has been a low key, relaxing trip from reality. We've thoroughly enjoyed it. yates84 Aunt is a licensed deer rehabilitator. So, we've been able to help her care for some of the baby deer she has right now. The little one absolutely has loved that. We also went to soak in some of the beautiful scenery up here, yesterday. Headed home today. We'll have a week at home, then we fly out for Seattle for a week. September is a busy month for us, this year!!
 

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Definitely a much needed break! Back to the gym tomorrow, we are rested up and ready to make up for all of these cheat days!
 
Beautiful way to R&R!! The deer and the waterfalls look so beautiful!
 
Where in NC were you ?
 
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