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

yates84 said:
Saturday upper body power

Clean and press
8 @ 95
8 @ 115
4×8 @ 135

Bench press
20 @ 135
10 @ 185
7 @ 225
3×5 @ 245

Dip machine superset w/ body weight dips
4×10 @ 160
4×12 @ body weight

Db shoulder press superset w/ incline Db press
4×10 @ 60's
4×10 @ 65's

Straight bar curls
3×8 @ 105

Finished off with drop sets with Ez bar curls. Another great workout imo, very happy with how I have maintained so far. I'm down 1 pound and haven't lost any strength. Looking forward to lower body power tomorrow already! Motivation is up higher than on cycle, life is good!
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Keep hitting it man!! Nice work. Numbers are looking good. Glad your pct is going good!!
 
Well dang....I'm way behind. I want bombard everyone with a full run down of my week. I'll just hit the highlights. I hit all reps for all 10 sets for squats on Wednesday, and went to Insanity class Wednesday night. My legs were SO sore Thursday. Thursday I increased my bench press to 55lbs*(from 50lbs) & somehow hit all reps for all 10 sets. I was so stoked & surprised I was able to do that. I also increased my leg press calf raises by 10lbs & hit all reps for all 10 sets on those too!! The weights were just moving really easy Thursday. I went to Piyo Thursday night too. Friday was my only full rest day. That's the gist of it!!

Saturday upper body power....

Clean and press
45x5x3
50x3x2
55x2x2
*I feel like my form is becoming a bit more fluid. Still a bit off on the 55's, but I'm getting there.

Bench press
55x8
65x5x2
75x2
*didn't set up well & was just off
75x3 - last one was foced
75x3 plus 4 forced reps
80x2x2

Machine dips
60x10x4

Superset
Db Shoulder press
15x10x3
Incline Db press
20x10x3

Superset
Bb curls
30x10x3
Tricep push-downs
35x10x2
40x10

I wish my bench had been better today, but I just felt off. That's ok...I'll do better next Saturday!! Ready for lower body tomorrow, and hoping for another DL PR!!!
 
Sunday lower body power

Squats
12 @ 135
12 @ 185
9 @ 205
5×5 @ 265

Leg extensions
4×10 @ 160 (machine is maxed out)

Deadlifts
10 @ 225
8 @ 275
7 @ 315
4 @ 365
2 @ 405
1 @ 425 ( 10 pounds from old pr)

Lying leg curls superset w/ seated leg curls
3×10 @ 140
3×10 @ 100

Weighted hyper extensions
3×10 @ 25

Smith machine calf raises
3×15 @ 315

Seated calf raises
2×12 @ 2 plates

This day started out kinda crappy, woke up with my bp spiked and I pissed off everyone I'm my household because of it. My kid kept messing with my bp monitor and I just lost my sh1t. Needless to say, YatesWifey04 wasn't trying to work out with me today and I don't blame her a bit. I took no pwo and a bunch of bp meds so I finally started to get in a good groove around the time I started deadlifts. Looks like I shouldn't have dropped my hawthorne berry, it does a great job of keeping my bp in check and pct is usually when I have the most bp problems. Live and learn I guess. Today is an off day so hopefully I will have a light day around the office and I can kill back and shoulders in the morning.

Happy Monday everyone! Lol
 
Yeah...someone was being a punk yesterday. Between that & a migraine my head just wasn't in the game. I hate that I didn't go now though. That's ok. I'll be back at it tonight at Insanity.

On a more positive note...the RAD is still treating me well. No lethargy or negative sides to report at 4 weeks in. So, going to try to ride it out to 6 weeks. Increased the Osta to 10mg this morning as well. I like how I'm feeling, looking, & performing. So, I want to get the most out of this run that I can!!!
 
We all have those times brother...
 
YatesWifey04 said:
Yeah...someone was being a punk yesterday. Between that & a migraine my head just wasn't in the game. I hate that I didn't go now though. That's ok. I'll be back at it tonight at Insanity.

On a more positive note...the RAD is still treating me well. No lethargy or negative sides to report at 4 weeks in. So, going to try to ride it out to 6 weeks. Increased the Osta to 10mg this morning as well. I like how I'm feeling, looking, & performing. So, I want to get the most out of this run that I can!!!
Click to expand...

I like all the positive I hearing about your cycle......
 
MrKleen73 said:
We all have those times brother...
Click to expand...

I find it very hard to control my temper when my bp is high. I let my frustration get the best of me and I'm not proud of it at all. Ok, now on to some better conversation...
 
Rocket3015 said:
I like all the positive I hearing about your cycle......
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I'd definitely recommend this cycle to another female. I've seen some great results in my strength, and my physique is following. I hope to be able to see all the gains better, when I cut some of the fluff after this cycle is over.
 
YatesWifey04 said:
I'd definitely recommend this cycle to another female. I've seen some great results in my strength, and my physique is following. I hope to be able to see all the gains better, when I cut some of the fluff after this cycle is over.
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Have you noticed any increase in libido? You may have mentioned this already, but I can't remember.
 
MrKleen73 said:
Have you noticed any increase in libido? You may have mentioned this already, but I can't remember.
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Yes, her libido has been up :)
 
Joedoubledose said:
Subbed for baby #2 glad the rads going good ! Kill these last two weeks and good job mike on keeping up the weight pct
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There is no baby #2, our kid was born 3 months early and spent almost 100 days in the nicu. Our hearts can't handle that situation again! We like to say that we got it right the first time so no need for repeats
 
yates84 said:
There is no baby #2, our kid was born 3 months early and spent almost 100 days in the nicu. Our hearts can't handle that situation again! We like to say that we got it right the first time so no need for repeats
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I'm just messing with ya, 1 would be enough for me regardless lol
 
Don't be sending no baby juju this way. I've mentioned it before, but not sure it was in this log or not. I'm extremely high risk. It really wouldn't be safe, for me or baby, for us to try again...even if we wanted to. Now, if yates84 would just get snipped so we wouldn't have to worry about it we'd be good. :D
 
One of these days...
 
Tuesday back and shoulder hypertrophy

Bent over rows
6×10 @ 175

Wide grip pull ups
4×14 @ bodyweight

Seated cable rows
3×12 @ 120

Shoulder presses 4,0,1,0
10 @ 145
9 @ 145
8 @ 145
7 @ 145 (shoulders are burnt)

Bb shrugs
3×12 @ 225 4,0,1,0

Db shoulder press
3×12 @ 45's ( wtf? )

Db side raises
4×15 @ 2 5's

Reverse Pec deck
3×15 @ 80

Feeling much better today, finally got my bp where I need it. Fuking rookie mistakes going on here smh. Oh well, live and learn. Hope everyone is having a great Tuesday!
 
jmyers said:
Nice session bro. How long does a session like that take you. Also, what is your workout split like.
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These usually take me right at 50 minutes to complete. I have to get out of the gym by 6:15 or I hit traffic and I'm usually warmed up and red to lift by 5:25.
Current split
Tuesday - back/shoulder hypertrophy
Wednesday - lower body hypertrophy
Thursday - chest/arms hypertrophy
Saturday - upper body power
Sunday - lower body power
 
jmyers said:
Nice split. I may have to steal that and try it in the future sometime. Lol
Click to expand...

I will pm you the link to my program if you would like, it's a fun routine to tweak to your liking.
 
Wednesday lower body hypertrophy

Squats
2×20 @ 135
6×7 @ 225

Leg press
4×12 @ 8 plates

Leg extensions
3×15 @ 120

Lying leg curls
3×15 @ 110

Weighted hyper extensions
3×10 @ 25

Leg press calf raises
4×15 @ 12 plates

Seated calf raises
2×20 @ 70

Felt pretty good this morning, conqu3r unleashed has really done a great job keeping me focused and my rest times have shortened as well. Almost 3 weeks into pct and I am down 1 Pound and really haven't lost any strength, has been a great pct so far. Never posted any leg pics so here ya go
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You have some beefy quads there Sir!
 
A quick update!

Back & shoulders Tuesady....

DB Shoulder Press - Tempo 4,0,2,0
15x10
15x10
15x10
15x10
15x10
15x10
15x10
15x10
15x9
15x9

Bent Over Row - Tempo 4,0,2,1
50x10
50x10
50x10
50x10
50x10
50x10
50x9
50x9
50x8
50x8

Superset - no rests....
Lateral raises - Tempo 3,0,1,1
5x10x3

Wide grip lat pull-downs - Tempo 4,0,2,0
40x10x3

Back was a little tight today. I really focused on bringing my elbows back & squeezing at the top of the rows!!

Leg day Wednesday...

Started the day off with a little cardio with hubby. ;) Not the best idea before leg day. :D

Smith machine squats - Tempo 4,0,1,0
40x10
40x10
40x10
40x10
40x10
40x10
40x10
40x9
40x10
40x9

Db RDL's - Temp 4,0,2,0
20x10
20x10
20x10
20x10
20x10
20x10
20x10
20x9
20x8
20x8

Superset
Leg extensions / Leg curls - Tempo 3,0,1,0
30x10x3 / 35x10x3

Legs are already TIGHT. Took a nap with the little one today, and had a hard time getting out of the bed when we woke up.

We received more Conqu3r Unleashed today!! Now, we just need to decide which flavor we will Crack open tomorrow...Krushed Kandy or Lemon Rox?!?
 
YatesWifey04 said:
A quick update!

Back & shoulders Tuesady....

DB Shoulder Press - Tempo 4,0,2,0
15x10
15x10
15x10
15x10
15x10
15x10
15x10
15x10
15x9
15x9

Bent Over Row - Tempo 4,0,2,1
50x10
50x10
50x10
50x10
50x10
50x10
50x9
50x9
50x8
50x8

Superset - no rests....
Lateral raises - Tempo 3,0,1,1
5x10x3

Wide grip lat pull-downs - Tempo 4,0,2,0
40x10x3

Back was a little tight today. I really focused on bringing my elbows back & squeezing at the top of the rows!!

Leg day Wednesday...

Started the day off with a little cardio with hubby. ;) Not the best idea before leg day. :D

Smith machine squats - Tempo 4,0,1,0
40x10
40x10
40x10
40x10
40x10
40x10
40x10
40x9
40x10
40x9

Db RDL's - Temp 4,0,2,0
20x10
20x10
20x10
20x10
20x10
20x10
20x10
20x9
20x8
20x8

Superset
Leg extensions / Leg curls - Tempo 3,0,1,0
30x10x3 / 35x10x3

Legs are already TIGHT. Took a nap with the little one today, and had a hard time getting out of the bed when we woke up.

We received more Conqu3r Unleashed today!! Now, we just need to decide which flavor we will Crack open tomorrow...Krushed Kandy or Lemon Rox?!?
Click to expand...

****tttt both !
 
YatesWifey04 said:
A quick update!

Back & shoulders Tuesady....

DB Shoulder Press - Tempo 4,0,2,0
15x10
15x10
15x10
15x10
15x10
15x10
15x10
15x10
15x9
15x9

Bent Over Row - Tempo 4,0,2,1
50x10
50x10
50x10
50x10
50x10
50x10
50x9
50x9
50x8
50x8

Superset - no rests....
Lateral raises - Tempo 3,0,1,1
5x10x3

Wide grip lat pull-downs - Tempo 4,0,2,0
40x10x3

Back was a little tight today. I really focused on bringing my elbows back & squeezing at the top of the rows!!

Leg day Wednesday...

Started the day off with a little cardio with hubby. ;) Not the best idea before leg day. :D

Smith machine squats - Tempo 4,0,1,0
40x10
40x10
40x10
40x10
40x10
40x10
40x10
40x9
40x10
40x9

Db RDL's - Temp 4,0,2,0
20x10
20x10
20x10
20x10
20x10
20x10
20x10
20x9
20x8
20x8

Superset
Leg extensions / Leg curls - Tempo 3,0,1,0
30x10x3 / 35x10x3

Legs are already TIGHT. Took a nap with the little one today, and had a hard time getting out of the bed when we woke up.

We received more Conqu3r Unleashed today!! Now, we just need to decide which flavor we will Crack open tomorrow...Krushed Kandy or Lemon Rox?!?
Click to expand...

Sheeeeeze, killer session! How long does your workouts usually last?
 
yates84 said:
Wednesday lower body hypertrophy

Squats
2×20 @ 135
6×7 @ 225

Leg press
4×12 @ 8 plates

Leg extensions
3×15 @ 120

Lying leg curls
3×15 @ 110

Weighted hyper extensions
3×10 @ 25

Leg press calf raises
4×15 @ 12 plates

Seated calf raises
2×20 @ 70

Felt pretty good this morning, conqu3r unleashed has really done a great job keeping me focused and my rest times have shortened as well. Almost 3 weeks into pct and I am down 1 Pound and really haven't lost any strength, has been a great pct so far. Never posted any leg pics so here ya go
Invalid Link Removed
Invalid Link Removed
Invalid Link Removed
Click to expand...

Legs for days! Can I have your quads? :jelly:
 
Tracking says my Unleashed will be waiting for me when I get home!!!

Just in time to try it once before my stim-break :tired:
 
YatesWifey04 said:
From the time I'm warmed up to when I'm done lifting about an hour. Warm-up usually takes about 10 & I stretch afterwards. So, I'm usually in the gym for about an hour & 20 mins.
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If I'm in the gym longer than an hour, I start getting frustrated and pissed off. lol
 
YatesWifey04 said:
Kiss that stim break good bye. I hope you ordered a stim free!!!
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Stim-free??? What is this blasphemy you speak of??

No, I got stim of course because I'm a :crackhead:

But really need a break. Starting Saturday taking 3 weeks off of all stims, pwo, creatine, nootropics. Only keeping BCAAs, a post workout shake, and ghar1ne. Maybe after my break, stuff will feel like it works again.
 
Dma378 said:
Stim-free??? What is this blasphemy you speak of??

No, I got stim of course because I'm a :crackhead:

But really need a break. Starting Saturday taking 3 weeks off of all stims, pwo, creatine, nootropics. Only keeping BCAAs, a post workout shake, and ghar1ne. Maybe after my break, stuff will feel like it works again.
Click to expand...

I'm a :crackhead: too. Love my stims!! Thankfully, they still work for me...for now.
 
puccah8808 said:
If I'm in the gym longer than an hour, I start getting frustrated and pissed off. lol
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Same here, let me get my sets in right quick and then move on to more important things.... like eating!
 
YatesWifey04 said:
I'm a :crackhead: too. Love my stims!! Thankfully, they still work for me...for now.
Click to expand...
I guess we are all a bunch of :crackhead: around here. My stims have been limited due to my bp issues but I still have to get my pwo on.
 
Thursday chest and arms hypertrophy

Bench press
2×20 @ 135
2×8 @ 205
7 @ 205
6 @ 205
2×5 @ 205

Incline DB press
4×12 @ 60's

Decline bb press
3×15 @ 145

Incline cable flyes
4×12 @ 40

Preacher curls superset w close grip bench
4×10 @ 95
4×12 @ 145

Concentration curls
3×15 @ 25

Reverse curls superset w cable press down
4×12 @ 70
4×12 @ 140

Down to 168 today but strength is still going pretty good. Worked out by myself because we had nobody to watch the little one this morning so got this knocked out in about 40 minutes! I love the intensity I get from conqu3r, it's like the first time using pwo all over again. Tomorrow is an off day but I think I'm going to grab a little cardio in the morning (wtf?!) Is it an excuse to slam down some conqu3r? Quite possibly.
 
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