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

Wednesday lower body hypertrophy

Squats
6×10 @ 225

Leg press
3×15 @ 6 plates

Leg extensions
3×18 @ 90

Weighted hyper extensions
3×12 @ 25

Seated leg curls
4×12 @ 100

Standing calf raises
4×18 @ 305

Seated calf raises
2×10 @ 4 plates

Doms is absolutely stupid today, I am soooo damn sore! Workout felt great and I think I need to pick up my squat volume and back off on my accessory movements.
 
clown007 said:
I am always looking for something that makes front squats more agreeable. I find my wrists can't take the flexion, but using the cross arm doesn't feel right and using lifting straps hasn't worked well either.
I would love if this attachment worked on front squats as well.
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YatesWifey04 said:
I'm the same way with front squats.



Will have to try those.
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You all could look into this, it will help! It is called the stingray. They also have one for the back called the mantaray, which places the bar in a better center of gravity making it easier not to fold up during a squat.

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MrKleen73 said:
You all could look into this, it will help! It is called the stingray. They also have one for the back called the mantaray, which places the bar in a better center of gravity making it easier not to fold up during a squat.

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Click to expand...

I've actually seen the back one, looks very comfortable!
 
Today was much better, health wise. Finally getting over the crud, but still a bit fatigued. Workout was still good this morning though. Upper body day....

Incline Db press
12.5x10
15x8
20x6x2

Close grip cable row
40x10
40x8
50x6x2

Shoulder press
12.5x10
12.5x8
15x6x2

Pullover
12.5x10
15x8
20x6x2

Tricep push down
25x10
30x8
35x6x2

Cable fly
15x10
20x8
25x6x2

Lateral raises
5x10
5x8
7.5x6x2

Hammer curls
12.5x10
12.5x8
15x6x2

I have about a week and half left with my current program, and I've pretty much been cutting since March. At ~15%bf & floating right around 116lbs, I finally feel comfortable enough to attempt my first lean bulk.

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I'm going to start reverse dieting next week. Current cals are 1500 on workout days & 1400 on off days. I also carb cycle throughout the week. So, as I up my cals (aiming for 1800) I'm going to slowly balance things back out where I'm not cycling my carbs. Once I finish my program I will take a couple more weeks to get my cals where they need to be, as I do some deloading & conditioning work in the gym. At which point I will start running RADAR1NE!!! yates84 & I are still contemplating between a GVT or PHAT program for me to implement, but we have a few weeks to figure it out.
 
Looking very nice! Stomach is looking flat...Good Work in here!
 
clown007 said:
I am always looking for something that makes front squats more agreeable. I find my wrists can't take the flexion, but using the cross arm doesn't feel right and using lifting straps hasn't worked well either.
I would love if this attachment worked on front squats as well.
Click to expand...

YatesWifey04 said:
I'm the same way with front squats.



Will have to try those.
Click to expand...

MrKleen73 said:
You all could look into this, it will help! It is called the stingray. They also have one for the back called the mantaray, which places the bar in a better center of gravity making it easier not to fold up during a squat.
Click to expand...

I'm late to the front squat conversation but for what it's worth today was my first day ever doing all of my work sets with a standard front squat arm placement. I've always had to use the method that Kleen posted, but the below video address his shoulder and wrist mobility. It helped me a lot.

Although other grips may work for some, I find that with a standard front squat arm placement the bar rests better on my shoulders and doesn't hurt as much.

Regardless, you can never go wrong with more mobility work.

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Looking good, both of you!
 
Thursday chest and arms hypertrophy

Bench press
6×8 @ 185

Incline DB press
3×10 @ 65's

Smith machine bench press
3×18 @ 135

Incline cable flyes
3×15 @ 40

Preacher Ez curls
4×10 @ 90

Db hammer curls
3×8 @ 60's

Close grip bench
3×8 @ 165

Cable kickbacks
3×15 @ 25

@ 172 pounds this morning. Weight gain is getting a little rediculous so I'm going to start backing my calories back off and recomp this the rest of the way out. I feel like a balloon and my skin gets so tight while lifting it's very uncomfortable. Back to about 3000 calories and 200g of carbs, let's see where that takes me.
 
Rocket3015 said:
Looking very nice! Stomach is looking flat...Good Work in here!
Click to expand...

Thanks, Rocket. Now, to try to keep it as flat as possible while adding some good muscle!!!

RegisterJr said:
I'm late to the front squat conversation but for what it's worth today was my first day ever doing all of my work sets with a standard front squat arm placement. I've always had to use the method that Kleen posted, but the below video address his shoulder and wrist mobility. It helped me a lot.

Although other grips may work for some, I find that with a standard front squat arm placement the bar rests better on my shoulders and doesn't hurt as much.

Regardless, you can never go wrong with more mobility work.

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Looking good, both of you!
Click to expand...

Thank you, I'll definitely give this a try. My issue, though, is a nagging injury in my right wrist. Certain angles & holds just piss it off. Considering some physical therapy to help it.

yates84 said:
Thursday chest and arms hypertrophy

Bench press
6×8 @ 185

Incline DB press
3×10 @ 65's

Smith machine bench press
3×18 @ 135

Incline cable flyes
3×15 @ 40

Preacher Ez curls
4×10 @ 90

Db hammer curls
3×8 @ 60's

Close grip bench
3×8 @ 165

Cable kickbacks
3×15 @ 25

@ 172 pounds this morning. Weight gain is getting a little rediculous so I'm going to start backing my calories back off and recomp this the rest of the way out. I feel like a balloon and my skin gets so tight while lifting it's very uncomfortable. Back to about 3000 calories and 200g of carbs, let's see where that takes me.
Click to expand...

You don't look like a balloon though....fuller yes, but not like a balloon. I think you look damn good.
 
I vote for keep eating!!!! Cycle is short, get dem gains. It'll trim up after.

But I get it. As fun as it is to bulk, it can be a mind-fuuk with the bloat and discomfort. For us body conscious types it feels like just getting fat.
 
Dma378 said:
I vote for keep eating!!!! Cycle is short, get dem gains. It'll trim up after.

But I get it. As fun as it is to bulk, it can be a mind-fuuk with the bloat and discomfort. For us body conscious types it feels like just getting fat.
Click to expand...

I'm just going to back off a little bit, I'm sure the weight will keep going on just hopefully a little slower! I like the "big" feeling but damn, it's hard to even wash everywhere in the shower right now! Even my post workout stretching is non existent
 
yates84 said:
I'm just going to back off a little bit, I'm sure the weight will keep going on just hopefully a little slower! I like the "big" feeling but damn, it's hard to even wash everywhere in the shower right now! Even my post workout stretching is non existent
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I was going to say it's probably more from the discomfort. You do swell/pump crazy almost instantly once you hit the weights. I'm not sure how you move!!
 
yates84 said:
I'm just going to back off a little bit, I'm sure the weight will keep going on just hopefully a little slower! I like the "big" feeling but damn, it's hard to even wash everywhere in the shower right now! Even my post workout stretching is non existent
Click to expand...

Hahahah, swoll problems!!
 
You two are looking freaking amazing!
 
Get ready to blow up on Radar1ne ... fuggin stuff will have you freaky full. I never saw anything like it,
 
Since, I'm going to start transitioning into my first lean bulk on Monday...I thought it'd be fitting to see how far I'd come since getting serious about cutting the fat & lifting. This is 8 months of slow & steady hard work. I'm very proud of how far I've come. Of course, I see areas that still need improvement, but I am happy with & proud of my body now!! Thank you all for all the support thus far.
 

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Oh wow! Freaking huge difference! Super proud of you!
 
YatesWifey04 said:
Since, I'm going to start transitioning into my first lean bulk on Monday...I thought it'd be fitting to see how far I'd come since getting serious about cutting the fat & lifting. This is 8 months of slow & steady hard work. I'm very proud of how far I've come. Of course, I see areas that still need improvement, but I am happy with & proud of my body now!! Thank you all for all the support thus far.
Click to expand...

You look great baby, your hard work and dedication are very obvious. Keep it up!
 
yates84 said:
I've actually seen the back one, looks very comfortable!
Click to expand...
It is extremely comfortable and does make the center of gravity more advantageous for those who tend to fall forward. I had one about 15 years ago.
YatesWifey04 said:
I have about a week and half left with my current program, and I've pretty much been cutting since March. At ~15%bf & floating right around 116lbs, I finally feel comfortable enough to attempt my first lean bulk.

View attachment 124824

I'm going to start reverse dieting next week. Current cals are 1500 on workout days & 1400 on off days. I also carb cycle throughout the week. So, as I up my cals (aiming for 1800) I'm going to slowly balance things back out where I'm not cycling my carbs. Once I finish my program I will take a couple more weeks to get my cals where they need to be, as I do some deloading & conditioning work in the gym. At which point I will start running RADAR1NE!!! yates84 & I are still contemplating between a GVT or PHAT program for me to implement, but we have a few weeks to figure it out.
Click to expand...

Looking good. Why not meet in the middle it would actually be a great program. Something like this: Power as usual for PHAT, but on the Hypertophy weeks do GVT to get the extra nucleus and mytochondria created in your muscle. It is the lactic acid build up from all of the TUT that causes more nucleus to be created within a muscle fiber. Every new one created allows that fiber to grow that much more. These new cells do not just go away when you stop working out, they stay in the muscle for years and years and are the reason for what is known as Muscle Memory.

Only issue with constantly working TUT is you gradually lower the level of Glut-4 & 12 in your muscle tissue, these are the nutrient transport cells in the muscle. Without them Insulin is pretty much useless. So lowering them lowers insulin sensitivity. Moving back to power / explosive training ever week or two in between would tell your body to create more Glut-4 and 12 so you basically fix whatever insulin sensitivity you may lower during the slower more effective for growing TUT based hypertrophy.

I know I know, close the encyclopedia... :)

RegisterJr said:
I'm late to the front squat conversation but for what it's worth today was my first day ever doing all of my work sets with a standard front squat arm placement. I've always had to use the method that Kleen posted, but the below video address his shoulder and wrist mobility. It helped me a lot.

Although other grips may work for some, I find that with a standard front squat arm placement the bar rests better on my shoulders and doesn't hurt as much.

Regardless, you can never go wrong with more mobility work.

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Looking good, both of you!
Click to expand...

Agreed wholeheartedly! I can no do mine with a normal grip. However if you have a hard time doing them correctly a MUCH better grip for them than the arms crossed grip is to take 2 towels or wrist straps and put them around the bar where your hands would go, grab them, duck under and put the bar up high on the shoulders where it should be and use the straps or towels to hold the bar into place. This actually keep the elbows up nice and high where they need to be to keep the thoracic arch so you don't dump forward.

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DreamWeaver said:
Get ready to blow up on Radar1ne ... fuggin stuff will have you freaky full. I never saw anything like it,
Click to expand...
I told you it was insane!
YatesWifey04 said:
Since, I'm going to start transitioning into my first lean bulk on Monday...I thought it'd be fitting to see how far I'd come since getting serious about cutting the fat & lifting. This is 8 months of slow & steady hard work. I'm very proud of how far I've come. Of course, I see areas that still need improvement, but I am happy with & proud of my body now!! Thank you all for all the support thus far.
Click to expand...
Awesome progress.
 
That sounds like a great training program kleen, I think we can put something together like that!
 
yates84 said:
That sounds like a great training program kleen, I think we can put something together like that!
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Excellent! I can't wait to see the results!!!!
 
Thank you, Kleen. Your knowledge & insight is always welcome. So, no need to close the encyclopedia!! It does sound like an awesome program. I think it will definitely help yield the results I am looking for!!
 
Yah Chris kept saying that Radar1ine was insane about getting blown up with glycogen but you have to experience to really understand it. I have never used anything like this.
 
DreamWeaver said:
Yah Chris kept saying that Radar1ine was insane about getting blown up with glycogen but you have to experience to really understand it. I have never used anything like this.
Click to expand...

Now you got me wanting to try rad in the near future
 
DreamWeaver said:
Yah Chris kept saying that Radar1ine was insane about getting blown up with glycogen but you have to experience to really understand it. I have never used anything like this.
Click to expand...

x 2

Not only the glycogen, but nutrient partitioning. Never had anything burn through cals and carbs like they were nothing.
 
Dma378 said:
x 2

Not only the glycogen, but nutrient partitioning. Never had anything burn through cals and carbs like they were nothing.
Click to expand...

Sounds like a dream come true for you YatesWifey04
 
YatesWifey04 said:
Since, I'm going to start transitioning into my first lean bulk on Monday...I thought it'd be fitting to see how far I'd come since getting serious about cutting the fat & lifting. This is 8 months of slow & steady hard work. I'm very proud of how far I've come. Of course, I see areas that still need improvement, but I am happy with & proud of my body now!! Thank you all for all the support thus far.
Click to expand...

What a great progress, YatesWifey04! Look at the difference! You have all reason to be proud!
 
Dma378 said:
x 2

Not only the glycogen, but nutrient partitioning. Never had anything burn through cals and carbs like they were nothing.
Click to expand...

yates84 said:
Sounds like a dream come true for you YatesWifey04
Click to expand...

I'm aiming to have my cals right around 1800 before I start the RAD, but I may have to increase them a bit if it works that well. I don't want to not have enough fuel while on it.

EpicThighGrl2 said:
What a great progress, YatesWifey04! Look at the difference! You have all reason to be proud!
Click to expand...

Thank you so much!! :)
 
Today's workout....

RDL to bent over row
55x8x4

Back squat
80x8x4

Incline bench
45x8x4

Lying T-bar row
15x8x4

Leg press machine - wide stance
120x8x4

Chest fly
10x8x4

It was short & sweet today!!

As I have been mentioning recently, next week is my last week in my current program, then I'll do 1 deload week, and then I'll start my new hybrid GVT & power regimen that yates84 & I are still working on. When I start my new regimen I will also start the OL UK supps I will be running to help me with my lean bulk/recomp. I will be running a 4 week cycle of RAD @ 4mg & Osta @ 5mg with a 5 week Osta kicker @ 10mg. Hello gain train!! However, before any of that gets underway I wanted to get up some before pics....since I start reverse dieting & preparing my body to bulk vs cut as of tomorrow. These pics will also be my before pics for tge transformation comp I'm participating in with some other members!!

Current Stats....
Weight 117lbs
Bf ~15%

Measurements....
Waist 26"
Quads 18.5"
Biceps 10.5"
Chest 33.5"

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As you can see in these pics I'm still holding some midsection weight, but from what I've heard about RAD I may shed that while putting muscle!! Here's to hoping!!
 
I suck at updates this weekend! Worked out Saturday and Sunday just didn't write anything down. I really deviated from my normal routine and lifted a little heavy pyramid style both days. Didn't max out but hit 185 on clean and press, 265 on bench press, and 345 on squats. Body weight has leveled off and I'm sitting right around 171. Will try to recomp this out the rest of the way now that the epistane has kicked. Today is an off day but I will be back to the gym in the morning! Hope everyone had a great weekend.
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Looking great in that swole mate shot!

Yates your arms are big as hell for your body weight man! I suffer the opposite. Well not suffer but my arms are not big by bodybuilding standards compared to my body. Mine are more like athlete size & proportion.

Your before shots are looking great to YW!
 
MrKleen73 said:
Looking great in that swole mate shot!

Yates your arms are big as hell for your body weight man! I suffer the opposite. Well not suffer but my arms are not big by bodybuilding standards compared to my body. Mine are more like athlete size & proportion.

Your before shots are looking great to YW!
Click to expand...
Thanks kleen! I must have just got a good camera angle
 
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