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

The only people I really see who aren't getting enough iron are people who are either anemic or uneducated vegetarians/vegans who do not realize where to get sources of iron now that meat has been cut from their diet .
 
Joedoubledose said:
The only people I really see who aren't getting enough iron are people who are either anemic or uneducated vegetarians/vegans who do not realize where to get sources of iron now that meat has been cut from their diet .
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I agree. Our son doesn't eat meat (other than shrimp & occasionally bacon)...his choice. Everytime he goes to the Dr for well checks they check his iron. His levels are always right where they should be. He goes through phases where he carb loads, but for the most part he eats well. I get anemic during that time of the month, but that's why I supplement during that time.
 
By the way week 5 on RAD and I continue to get big gains from it. I am looking pretty huge. Some undisciplined eating though. I wish I wasn't sick, I tell you I'd be Superman on this stuff. Still I have logged some very impressive workouts. I don't feel any shut down either, my libido is still annoyingly high. Puccah posted a pic on her thread that made that painfully obvious lol
 
Wednesday lower body....

Squat - Tempo 3,0,1,0
55x10
55x10
55x10
55x10
55x10
55x10
55x9
55x8
55x8
55x7
*Hubby had to remind me to slow down on a few sets. So, tempo was off for a few of them.*

Weighted hyperextension - Tempo 3,0,1,0
5x10x4
*I was planning to do these as my 10x10, but it's just not nice to my back or hips after 3-4 sets.*

RDL w/Db's - Tempo 3,0,1,0
15x10
15x10
15x10
15x10
15x10
15x10
15x10
15x9
15x8
15x8

Leg extensions - Tempo 3,0,1,0
30x10 toes out
30x10 toes neutral
30x10 toes in

Legs & hip flexers are sore today. I'm waddling. My hips are definitely going to need to get used to all these reps! Although my weight is on the lighter side still, I'm really proud that I'm getting through the reps like I am. To be real...I was worried about it at first.

Thursday chest/arms/calves

Bench press - Tempo 4,0,1,0
50x10
50x10
50x10
50x10
50x10
50x10
50x10
50x8
50x8
50x7
*My arms & chest were trembling after these.*

E-Z curl - Tempo 4,0,1,0
20x10x4
*pumps were almost painful through these*

Machine dip - Tempo 3,0,1,0
60x10x4

Calf raise on leg press sled - Tempo 3,0,1,1
90x10
90x10
90x10
90x10
90x10
90x10
90x10
90x10
90x8
90x8
*Didn't get 10 on last 2 sets because of the pumps. Again they were painful...almost cramping.*

I'm really enjoying this training style, but next week I need to cut my rest times & shorten my workouts by about 10-15 mins. I'm currently lifting for about an hour & 10 mins. Throw in my warm-up & cool down stretching & it's about an hour & 20-25 mins. yates84 feels like I need to reign that in a bit. So, next week that will be something I focus on.
 
For anyone interested...I was lucky enough to get to sample & review the Conqu3r Unleashed Pre-workout by Olympus Labs. It is awesome!!! I will definitely be stocking up, when it's released!! If you'd like to see or read my review here are the links to do so....

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I can't hear the video but awwwww, you're so pretty! ️️️
 
Which one? I hope no one else has that problem. If it's the IG one...you have to tap the video for sound. Awww...and thank you. That means a lot coming from such a pretty lady herself!!

Edited....I just realized I didn't post the IG link. Shout...I hope no one else if having trouble hearing it.
 
Great Job On the Video !!

What a nice Southern Girl
 
YatesWifey04 said:
Which one? I hope no one else has that problem. If it's the IG one...you have to tap the video for sound. Awww...and thank you. That means a lot coming from such a pretty lady herself!!

Edited....I just realized I didn't post the IG link. Shout...I hope no one else if having trouble hearing it.
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Awww, thank you, beautiful! :)

Will you post the IG link so I can hear it?
 
Thank you, Rocket. My accent clearly gives away where I'm from.

Puccah, this video only has a tiny clip of the UouTube video, but here it is...

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Awwwww, I love it, thank you!!!


Edit: omg! I'm such a dork! I have my ringer off, that's why I couldn't hear it. Hahahah sorry! :)
 
Rocket is right! I love your southern accent! :) Kat has one, too, and I love it! :)
 
Because every Demigoddess needs a Demigod by her side and vice versa!!
 

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YatesWifey04 said:
Because every Demigoddess needs a Demigod by her side and vice versa!!
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Your catching him on gains! Both of y'all are looking good. Keep it up and keep working and pushing each other. Have fun and enjoy the time together! That is some good bonding!
 
You two seam to have a very good relationship, my hat is off to both of you, finding your sole mate is a great thing. I to have been blessed!!
 
Burnfire said:
Your catching him on gains! Both of y'all are looking good. Keep it up and keep working and pushing each other. Have fun and enjoy the time together! That is some good bonding!
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Haha...he's still wayyy ahead on gains!! Thank you!! It definitely brings us closer together. Not only is it something we really connect over, but putting that extra trust in your spot partner helps too.

Rocket3015 said:
You two seam to have a very good relationship, my hat is off to both of you, finding your sole mate is a great thing. I to have been blessed!!
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It is a great thing. Our relationship is far from perfect, but we work at it. That's what it takes for a relationship to last.....the work you put into it.
 
Saturday upper body power

Clean & press
95×8
115×8
135×8
155×7

Wide grip pull ups
4×15

Bench press
135×10
185×10
225×2
245×2
265×1
280×1 *pr

Weighted dips
3×10 @ 50

Db shoulder press superset w/ Db incline press
3×8 @ 50's
3×8 @ 55's

Ez bar curls
3×8 @ 90

Close grip bench
2×10 @ 135

Pumps in my traps/shoulders made me want to stop lifting multiple times today, I think taurine will be added in my pwo tomorrow. Strength is up like crazy, have never benched 100 pounds more than my body weight. Looks like 175 is where this thing is going to end but I'm not giving up on strength gains yet. Let the gains continue!
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Looking good my man!
 
This is as close as he gets to smiling while flexing. He's gotta have that serious game face on!! :D
 

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Dma378 said:
Brah, next time you double-bi like that, I'm gonna need you to smile into the camera.
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Fuk that! I gotta be serious with the guns out!
 
Warning LONG update ahead!!

Upper body power Saturday....

Clean & press
30x8 wu
40x6
45x5x2
50x4
55x3 - PR
*I was really proud to have gotten that up 3 times. I'm still such a lightweight, when it comes to upper body movements. So, I was really surprised that I could push 55lbs over my head 3 times.*

Bench press
55x6 wu
65x5
70x3
75x1
80x1 - fail

Machine dips
60x8x3

Superset
Shoulder press/Incline press
15x8x3/15x8x3

E-Z curls
30x8

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Went out with a friend, last night, to The Melting Pot. It was soooo good. I had the filet mignon, duck breast, & spinach ravioli!! I also had to recognize my love affair with cheese. I love cheese!! This was one meal that didn't fit my macros, but it was definitely worth it!!

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I don't see the friend I went out with much. So, when we get together we talk for hours on end. I ended up not getting home until 1am. �� That is LATE for this old soul who is usually asleep by 10pm.

Lower body power Sunday....

Squats
55x8 wu
65x6 wu
75x6
80x4
85x3
90x2
90x2

Leg extensions
40x8x4

Deadlifts
85x8
95x6
105x4
115x3
*It felt really good to start going heavy on these again. Now, to get my weight back up up!!

Superset
Leg curls/Seated calf raises
50x8x3/45x8x3

Hip thrusts
50x8x3

Calves & booty were pumped this morning...

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The RAD is definitely taking effect. My appetite is through the roof, but I'm keeping to my macros well. I'm up 3lbs already. I'm REALLY hoping that it's mostly from the increased glycogen stores.*I definitely feel & look fuller in some areas, but slimmer in others. My workouts are kicking a$$. So far, I'm handling the routine Hubby put together for me with no problem so far!!! Here is a comparison pic of me 2 weeks ago & now....

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Looking thick in all the right places baby ;)
 
YatesWifey04 said:
Warning LONG update ahead!!

Upper body power Saturday....

Clean & press
30x8 wu
40x6
45x5x2
50x4
55x3 - PR
*I was really proud to have gotten that up 3 times. I'm still such a lightweight, when it comes to upper body movements. So, I was really surprised that I could push 55lbs over my head 3 times.*

Bench press
55x6 wu
65x5
70x3
75x1
80x1 - fail

Machine dips
60x8x3

Superset
Shoulder press/Incline press
15x8x3/15x8x3

E-Z curls
30x8

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Went out with a friend, last night, to The Melting Pot. It was soooo good. I had the filet mignon, duck breast, & spinach ravioli!! I also had to recognize my love affair with cheese. I love cheese!! This was one meal that didn't fit my macros, but it was definitely worth it!!

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I don't see the friend I went out with much. So, when we get together we talk for hours on end. I ended up not getting home until 1am. ? That is LATE for this old soul who is usually asleep by 10pm.

Lower body power Sunday....

Squats
55x8 wu
65x6 wu
75x6
80x4
85x3
90x2
90x2

Leg extensions
40x8x4

Deadlifts
85x8
95x6
105x4
115x3
*It felt really good to start going heavy on these again. Now, to get my weight back up up!!

Superset
Leg curls/Seated calf raises
50x8x3/45x8x3

Hip thrusts
50x8x3

Calves & booty were pumped this morning...

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The RAD is definitely taking effect. My appetite is through the roof, but I'm keeping to my macros well. I'm up 3lbs already. I'm REALLY hoping that it's mostly from the increased glycogen stores.*I definitely feel & look fuller in some areas, but slimmer in others. My workouts are kicking a$$. So far, I'm handling the routine Hubby put together for me with no problem so far!!! Here is a comparison pic of me 2 weeks ago & now....

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Wow awesome results thus far ;)
 
Sunday lower body power

Squats
2×12 @ 185
5×5 @ 275

Leg extensions
4×10 @ 140

Deadlifts
2×12 @ 205
4×8 @ 275

Leg curls
4×10 @ 130

Leg press calf raises
4×15 @ 12 plates

All in all, a solid lifting day. Counting down the days until the end of my cycle then I will start prepend for my next one! Today is an off day so I'm going to get rested up to kill the gym tomorrow morning! Hope everyone enjoys their monday!
 
Gains are from nutrient uptake and some lean mass as well. This is a serious supp, gains with fat loss on increased calories.
 
DreamWeaver said:
Gains are from nutrient uptake and some lean mass as well. This is a serious supp, gains with fat loss on increased calories.
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Just the 1 week pics definitely agree with your statement, the differences are undeniable.
 
I had Insanity class tonight. I can tell my strength is picking up not only on the weight floor, but during these classes as well. I was able to get through a full minute of push ups without having to drop to the modified version. Not all of them were pretty, but I definitely got through them much better!!
 
Good morning!!!!

Back & shoulders Tuesady....

DB Shoulder Press - Tempo 4,0,2,0
15x10
15x10
15x10
15x10
15x10
15x10
15x8
15x8
15x7
15x7

Bent Over Row - Tempo 4,0,2,1
45x10
45x10
45x10
45x10
45x10
45x10
45x9
45x8
45x7
45x7

Lateral raises - Tempo 4,0,2,0
5x10x3

Assisted pull-ups - Tempo 4,0,2,0
80x8x3
*I will get better at these...eventually.*

I really focused on my tempo today. I slowed the concentric movements down a little & really felt my muscles work. I feel like the GVT is really helping me to acknowledge the mind muscle connection! My back will definitely be sore tomorrow, as it is already tight. However, my recovery has been drastically improved already....thanks Osta. I'm REALLY enjoying this training method though. I get anxious the night before....ready for the next morning's workout!

I'm up 4lbs in the last week. Eeek. The scale can play crazy games with my mind. I know my body is doing exactly what I'm asking of it right now though. So, I'm not going to let it get to me too much. I'm keeping my cals right around 1750 with my macros set accodingly. So, I have a little wiggle room if I need to adjust things!!
 
You got this!

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You both should do a facebook page on your workouts as well. Def a great motivation for couples all around that want to lift together!! Awesome update pics for both and man im jealous of them bicep peaks!!
 
packers6211 said:
You both should do a facebook page on your workouts as well. Def a great motivation for couples all around that want to lift together!! Awesome update pics for both and man im jealous of them bicep peaks!!
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He does have GREAT Bi's!!
 
Tuesday back and shoulder hypertrophy

Bent over rows 4,0,1,0
6×10 @ 165

Wide grip pull ups 4,0,1,0
3×15

Seated underhand cable rows 4.0.1.0
3×12 @ 110

Db rows 4,0,1,0
3×10 @ 75

Close grip pull downs
3×18 @ 100

Db Shoulder press 4,0,1,0
3×10 @ 65's

Smith machine upright rows
3×10 @ 135

Lateral raises
3×12 @ 20's

Reverse Pec deck
3×15 @ 100

Weighed in at 177 this morning even though my appetite has gone to hell. I don't have any other signs of liver issues but methyl issues always concern me because of my blood disease. I guess I will just keep a close eye on things for now. I've made my gains, no shame in throwing in the towel as far as I'm concerned.
 
yates84 said:
Tuesday back and shoulder hypertrophy

Bent over rows 4,0,1,0
6×10 @ 165

Wide grip pull ups 4,0,1,0
3×15

Seated underhand cable rows 4.0.1.0
3×12 @ 110

Db rows 4,0,1,0
3×10 @ 75

Close grip pull downs
3×18 @ 100

Db Shoulder press 4,0,1,0
3×10 @ 65's

Smith machine upright rows
3×10 @ 135

Lateral raises
3×12 @ 20's

Reverse Pec deck
3×15 @ 100

Weighed in at 177 this morning even though my appetite has gone to hell. I don't have any other signs of liver issues but methyl issues always concern me because of my blood disease. I guess I will just keep a close eye on things for now. I've made my gains, no shame in throwing in the towel as far as I'm concerned.
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Your health should always come first!!
 
Definitely very smart to be extra cautious bro. Besides you've already made the big gains. If you still feel like crap for more than a day or two then it's more than just an off day. You always preach safety and you're right but it's not always easy to heed our own advice. Listen to your body, but you already know that and have it under control. :)
 
Jebrook said:
Definitely very smart to be extra cautious bro. Besides you've already made the big gains. If you still feel like crap for more than a day or two then it's more than just an off day. You always preach safety and you're right but it's not always easy to heed our own advice. Listen to your body, but you already know that and have it under control. :)
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That's the thing, I feel great! If I thought it was body stress my cycle would be done without question but I'm not quite sure atm. I think it might be stomach related since I've been off my nexium for a few days (no idea why either). I will keep a watch over things and if I get feeling bad or have any signs of liver stress I will start pct right away. I try and practice some of what I preach ;)
 
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