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

yates84 said:
Its bad when you want to hurry up and get done with your vacation so you can jump on cycle! I've got a brand new Olympus UK product on the way for my cycle, can't wait to post up some pics of it! I think everyone will be a little suprised as to what it is
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Sweet:)
 
Beautiful view of Mt. Rainier, from the plane, during our descent into Seattle yesterday!! Relaxing & still adjusting from the jet lag today. We get to check out the Seattle Athletic Club in the morning!!
 

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Great Pic !!
 
Where have I been? Lol so busy. Subbed
 
My schedule is all thrown off but...

Upper body power

Bent over rows
5×5 @ 205

Weighted chins
3×8 @ 60

Bb bench press
2×5 @ 225

Db bench press
2×5 @ 85's

Weighted dips
3×12 @ 45

Db shoulder press
3×10 @ 60's

Ez bar curls
3×8 @ 90

French press
3×8 @90

Jet lag and a new atmosphere made this workout a little tough. My schedule and diet have been completely fuct the last few days, by the time I'm acclimated it will be time to fly back home! Our gym for the week is the Seattle athletic club, super nice and literally directly underneath where we are staying. Very nice setup but I miss my 20$ a month gym back home. Legs in the morning, hopefully I'm a little more adjusted to this new environment
 
Enjoy your Vacation !!
 
Sorry I have been quiet for a few days. As yates84 said, we were busy flying & getting acclimated in Seattle for the week. Shew....jet lag has been tough. Finally got back in the gym yesterday morning.

Yesterday was a 5x5 upper body day. Between the jet lag & a new gym I too felt really off, but still got in a decent workout.

Incline
65x5x2 *a bit heavy, dropped the weight*
60x5x3

T-bar rows
25x5x5

Overhead press
40x5x5

Flat fly
15x5x5

Unilateral rotation row
20x5x5

Scaption
10x5x5

Bb curl
30x5x5

Tricep push down
20x5x5

Hoping today's workout will be better than yesterday!! I know my chest & back are pretty sore already. So, that may make doing full body interesting. My diet has been way off too. Hoping to reign that back in starting today!!
 
Your on vacation....Eat some good food!!
 
Rocket3015 said:
Your on vacation....Eat some good food!!
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Oh, I'm definitely enjoying the local cuisine. It's just while we aren't out eating that I need to check myself. Then I'm not going overboard all the time.

I mean look at the size of these oysters...how could I possibly pass those up??
 

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YatesWifey04 said:
Oh, I'm definitely enjoying the local cuisine. It's just while we aren't out eating that I need to check myself. Then I'm not going overboard all the time.

I mean look at the size of these oysters...how could I possibly pass those up??
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Omg yummy yummy
 
Today was better in the gym. Finally feeling fully acclimated here. I got through my workout quicker & was really able to focus & push this morning.

Kettlebell swings
18x12x3

Assisted pull-up/Captain chair knee raise Superset
75(assisted weight)x12x3/12x3

Db bench press
15x12x3

Bent over row
50x12x3

Goblet plié squat w/kettlebell
27.5x12x3

Concentration curls
12.5x12x3

Tricep kickbacks
10x12x3

Good mornings
45x12x3

My days are all off though. So, trying to figure out what to do tomorrow to get them somewhat back on track with my routine at home.
 
Traveling is tuff on the daily routine!
 
We are here for a week. So, taking a week off or reloading for a week would not be conducive to my goals. I typically lift on T,W, S, & S. However, with flying out here on Saturday & still suffering from jet lag on Sunday I missed those 2 days. So, started back up on Monday (a day I'm usually off from lifting). I'll miss Saturday again because that is when we fly home. So, just trying to find a balance where I'm not completely out of routine when we get home.
 
I'm a day behind but...

Tuesday lower body power

Squats
5×5 @ 255

Deadlifts
225×5
275×5
315×5
365×5
405×3* pr

Leg press
3×8 @ 8 plates

Weighted hyper extensions
3×12 @ 25

Leg sled calf raises
4×18 @ 12 plates

Seated calf raises
3×15 @ 3 plates

Must have drank waaay too much pwo because I absolutely wrecked myself on this one. My back was almost instantly swolen and had to hobble to the house. Somehow I managed to get up and do cardio and abs this morning, it really helped out my back and loosened it up good. Weighed in at 155 this morning! I think I'm officially where I want to be for this cut and I would call it a sucess. I'm cheating a lot this week so I will be good and loaded for next week when I get back serious on my diet and crank up this ph cycle. Start of cycle/end of cut pics to come soon
 
YatesWifey04 said:
Oh, I'm definitely enjoying the local cuisine. It's just while we aren't out eating that I need to check myself. Then I'm not going overboard all the time.

I mean look at the size of these oysters...how could I possibly pass those up??
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I am jealous over the beautiful asparagus!!!! I have been craving it and every time I go to the store the crap they have is so thin it looks like shoe strings!
 
MrKleen73 said:
I am jealous over the beautiful asparagus!!!! I have been craving it and every time I go to the store the crap they have is so thin it looks like shoe strings!
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Asparagus sucks unless it is just right for sure, very rarely do I enjoy it. YatesWifey04 does a great job of cooking it just right, not sure what her secret is
 
yates84 said:
Asparagus sucks unless it is just right for sure, very rarely do I enjoy it. YatesWifey04 does a great job of cooking it just right, not sure what her secret is
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Probably being awesome in general!
YatesWifey04 said:
But it's so good & good for you!!
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AMEN to that!!!! Grilled Asparagus is one of my favorite veggies! I will often cook a steak in the foreman grill and as soon as it is done drop the asparagus in to the foreman in the juices and seasoning left from the steak shut it and cook for a couple minutes and pull it off and YUM!!!!!!! Talk about a great natural diuretic too! Forget taking an AI to drop off bloat just add in asparagus and dry out while getting healthier too!
 
MrKleen73 said:
Probably being awesome in general!

AMEN to that!!!! Grilled Asparagus is one of my favorite veggies! I will often cook a steak in the foreman grill and as soon as it is done drop the asparagus in to the foreman in the juices and seasoning left from the steak shut it and cook for a couple minutes and pull it off and YUM!!!!!!! Talk about a great natural diuretic too! Forget taking an AI to drop off bloat just add in asparagus and dry out while getting healthier too!
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Is there anything you don't know!? Every post of yours is gold, your input is always appreciated!
 
yates84 said:
Is there anything you don't know!? Every post of yours is gold, your input is always appreciated!
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Tons and tons! I am really just a white belt in the world of fitness and nutrition knowledge. At least I will continue to tell myself that so I keep striving to learn, improve. I just consider myself lucky to have the passion to want to learn, and love to share what I learn with others who share my interests.
 
Back and shoulder hypertrophy

Bent over rows ( for speed )
5×5 @ 185

Chin ups
3×16 @ bodyweight

Hammer strength row
3×12 @ 4 plates

Db row superset w/ bb shrugs
3×12 @ 60
3×12 @ 205

Smith machine shoulder press
4×10 @ 145

Smith machine upright rows
3×15 @ 70

Lateral Raises
3×18 @ 20

Hit abs and cardio yesterday even though lower back doms was rediculous. Was a little hard to get started but I loosened up quick. We've been getting in around 20 thousand steps every day which has been very nice. Our vacation is coming close to the end :( but it will be nice to get back in our normal routine. I have been carb loading my ass off but have still been dropping weight. It looks like I'm going g to finish up this cut around 153 pounds. I never thought I would be this small again but I feel great at this weight and I think I look pretty damn good :) have been slowly cutting back the stims this week in preparation of my ph/ds cycle that approaches. Look out! Numbers are going to start looking impressive again here real soon. Hope everyone is having as great of a week as we have had
 
Yesterday, I decided to take the day off. I was very sore & needed it. However, we still got in right around 8 miles of walking.

Today was upper body concentration...

Flat bench press
45x10x4

Db incline press
12.5x10x4

Db incline curl
10x10x4

Tricep push-down
20x10x4

Low cable curl
30x10x4

Skull crushers
20x10x4

Behind head pull-down
40x10x4

D-handle cable row
40x10x4

I thoroughly enjoyed this morning's workout!

As, yates84 mentioned our vacation is drawing closer to an end. As much as we've enjoyed it, it will definitely be nice to get home, back on our routines, & back in our home gym!!
 
Grilled asparagus is great, sometimes my wife will just bake it with some garlic and it really brings out the flavor.
 
DreamWeaver said:
Grilled asparagus is great, sometimes my wife will just bake it with some garlic and it really brings out the flavor.
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That sounds really good!
 
Veggies on the grill are a summer favorite of mine!
 
All of you just made me hungry!!!!!
 
We are finally home!! We had an awesome time & I absolutely love Seattle...BUT I'm more than ready to get back in the gym 6 days a week & back on my diet!! Hoping jet lag isn't too terrible tomorrow, because I'm ready to hit the gym hard!!
 
I was hoping that staying up late & sleeping in would help reset me to east coast time, but I was still very sluggish this morning, and now at 1pm it definitely feels like it should be 10am. I got my pwo in me & went to the gym any way though. It felt really good to be back in out home gym!! I kinda skewed from my program this morning, because my app was being a pain & I couldn't pull it up. So, today was a lower body day because I really felt like working legs. This will still work well into my program though.

Back squat
65x5x5
*these felt super heavy today (should have been able to handle more weight) & my hips were really stiff...maybe from the airplane sitting yesterday.*

Leg press machine
120x5x5

Hack squat
45x5x5

RDL w/Db's
20x5x5

Smith machine box calf raises
70x8x5

Weighted hip thrust
50x6x4

Cable side leg raise
20x5x5

The further I got into the workout, the better I felt. I'm sure getting back to eating properly will help a lot too. I'd say a bowl full of a chicken with verde salsa & a protein shake is a good way to get back on track!!
 
Back to business

Chest and arms hypertrophy w/ 4-0-1-0 tempo

Bb bench press
5×5 @ 205

Db incline press
3×12 @ 55's

Decline bb press
3×16 @ 135

Incline cable flyes
3×15 @ 40

Ez bar curls
3×8 @ 100

Db concentration curls
3×15 @ 25

Db hammer curls
3×10 @ 40's

Close grip bb press
3×10 @ 135

Rope pull downs
3×15 @ 90

Dip machine
2×30 @ 60

Took my first dose of oral trest this morning, am adding a bunch of other goodies to the mix Tuesday. Will post pics and let a few secrets out Tuesday night. Will post end of osta cycle pics in a little bit, my vacation kinda screwed up some of my progress because I cheated my ass off all week! Carb loaded like crazy, I shouldn't need any carbs for the next year or so lol. I'm still pleased with my progress, not bad for 8 weeks at only 15mg of osta. Will be a lot more serious in the coming weeks and won't be slacking off from this log. Our vacation was much needed and was well worth the slight dip in progress. Well, back to reality tomorrow...
 
Not very impressed with these but...
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Finished this cut at 154, not too bad at all. Bf% is pretty low so let's see if we can add some muscle now! Calories will be around 3500 starting Tuesday
 
yates84 said:
Not very impressed with these but...
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Finished this cut at 154, not too bad at all. Bf% is pretty low so let's see if we can add some muscle now! Calories will be around 3500 starting Tuesday
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I agree, perfect BF to start bulking. Not looking bad at all, I wish I was that BF at 154 but maybe next year!
 
Looks good man interested in seeing the bulk results ???
 
You look awesome and primed for some growth. Do you have a reverse diet planned out to ramp up your gains and keep you lean?
 
MrKleen73 said:
You look awesome and primed for some growth. Do you have a reverse diet planned out to ramp up your gains and keep you lean?
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To be honest I'm just going to ramp my calories up. I'm naturally very lean and with all the PEDs I'm about to be on I don't think I will have any worries of fat gain. Last time I used trest I ate around 5000 calories and still dropped bodyfat. I'm the true definition of a hard gainer
 
yates84 said:
To be honest I'm just going to ramp my calories up. I'm naturally very lean and with all the PEDs I'm about to be on I don't think I will have any worries of fat gain. Last time I used trest I ate around 5000 calories and still dropped bodyfat. I'm the true definition of a hard gainer
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I could say you were lucky but I would hate to have to crush 5000 cals a day for gains. Then again where my cals go during weight loss you would think you were going to shrivel up and die.
 
MrKleen73 said:
I could say you were lucky but I would hate to have to crush 5000 cals a day for gains. Then again where my cals go during weight loss you would think you were going to shrivel up and die.
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Honestly, it sucks. About 5 months ago I came off a 2 year bulk where I ate between 4500 and 5000 calories every day. I got up to 190
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I felt way too heavy and I was absolutely tired of eating everything in site. I decided that I wanted to tighten my diet up so I started to drop my calories down. The last 2 months have been very strict (other than last week) and here I am 4.5 months later at 154. I feel soooo much better and my strength isn't too far off from when I was much heavier. Well, time to start over again but going to go about it a little more sensibly to keep my bf low
 
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