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

Bigdumogre said:
Same with me now that I'm running phat again.
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I love the phat program, it's been working great for me. YatesWifey04 is running a modified phat/gvt program that I came up with for her. She is seeing great results as well.
 
yates84 said:
I love the phat program, it's been working great for me. YatesWifey04 is running a modified phat/gvt program that I came up with for her. She is seeing great results as well.
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Good to hear , I've ran it in the past with great results but had to change gyms and couldent do crap for s while (planet crapness) now back at my work gym which is a power lifting setup so getting back on it and getting gains back. Was doing PPL which is great bit boring
 
Bigdumogre said:
Good to hear , I've ran it in the past with great results but had to change gyms and couldent do crap for s while (planet crapness) now back at my work gym which is a power lifting setup so getting back on it and getting gains back. Was doing PPL which is great bit boring
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I bet it's good to be back in a real gym again. Our gym is a little 24 hour gym right near the house. It's 20$ a month and we usually have the place to ourselves when we lift. I even curl in the squat rack sometimes ;)
 
YatesWifey04 said:
I definitely could tell a difference today too. During the week I'm ok training fasted & carbing up afterwards, but I think carbs before power days are going to be a new norm for me.
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Sounds like you have your eating pwo or fasting and working out in tune! Doing awesome, keep it up!
 
Bigdumogre said:
Pwo carbs make a huge difference. I usually train overnight fasted and energy was hit or miss. Now I add in a scoop of carbs to my pwo I have more energy and pumps that hurt.
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I may have to try that!
 
yates84 said:
I carb load like crazy before I workout, me and fasted don't get along. I'm about to adopt a Carb backloading diet in the next few weeks and see where it takes me. In theory it sounds like a perfect diet for me.
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Love it bro. It's rough at first, but once your body gets in the groove, you feel great
 
jmyers said:
Love it bro. It's rough at first, but once your body gets in the groove, you feel great
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I'm looking forward to it. I did 8 weeks of low carb (50g) on osta and I really enjoyed it. Now add in a butt load of carbs pwo? Sounds like heaven.
 
So much good stuff going on in here!! Keep it going Wonder Couple!
 
Today's workout! :D
 

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I'm slacking so...

Sunday lower body power

Squats
20 @135
10 @ 185
10 @ 225
5×5 @ 265

Leg extensions
4×10 @ 180 (damn!)

Deadlifts
2×10 @ 225
10 @ 275
8 @ 315
4×4 @ 365

Weighted hyper extensions
4×10 @ 25

Seated leg curls
3×12 @ 120

Lying leg curls
2×15 @ 100

Smith machine calf raises
4×15 @ 315

Seated calf raises
2×12 @ 2 plates

And proceeded to hobble out of the gym. Pct is over and I still feel great, no sides to report. Lost a little weight over the holiday (wtf?) But I might have put it all back on sitting at the house today, eating everything in sight! I'm going to cheat a little over the next week or so and then it's new strict diet time...yay!
 
Strong leg workout! Did you lose any strength in and through PCT?
 
BamBam0319 said:
Strong leg workout! Did you lose any strength in and through PCT?
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Very minimal. This pct has been perfect, wish they all were this smooth.
 
yates84 said:
Very minimal. This pct has been perfect, wish they all were this smooth.
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That's awesome! Always good to keep what you worked so hard to gain!
 
Bigdumogre said:
What was everything you used for pct?
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Clomid, epic, dermastrength, formastane, 11x, super pct, hydro3, and continued my hawthorne berry. Pretty much everything I could throw at my pct to keep things moving in the right direction.
 
Bigdumogre said:
Wow solid stack
How do you like Hawthorne berry?
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It is an absolute life saver. my bp skyrockets without it, especially during pct.
 
Bigdumogre said:
I also have a tendency to get high bp at times so will pick some up this weekend. Plus my super pct should be here today was delayed do to weekend sales lol
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Just make sure you preload hawthorne berry for 2 weeks, it can actually increase bp before your blood is saturated.
 
Ugh...I'm super late updating. The little one has been sick, and now I'm pretty sure I have it.

Sunday lo0x1wer body power....

I carbed up a bit before this workout, and I could tell a difference. So, it will definitely be my new norm on power days.

Smith Machine Squats
50x8x2
60x5x2
70x3x2
80x3
80x2
90x1x2

Stretching - lower back was tight and pumping like crazy

Deadlifts
95x8x2
115x5x2
135x3x2
155x1x2

Leg Extensions
40x8x4

Seated leg curls
50x8x4

Smith machine box calf raises
70x10x4

I wabbled out of the gym.

I had every intention of going to the gym to do some cardio Monday morning, but my energy was in the toilet and I knew I was probably getting sick. I have to be careful with colds as like to manifest into worse, wit me.

Energy was pretty much nonexistent this morning. I went to the gym anyway, because I wanted to get something in. I managed to get through my 2 GVT movements before calling it.

Db Shoulder Press
15x10
15x10
15x10
15x10
15x10
15x10
15x10
15x10
15x10
15x10

Supported t-bar row
20x10
20x10
20x10
20x10
20x9
20x9
20x8
20x8
20x7
20x7

Sad to say that's all I had in me. I've spent the rest of the day on the couch. I'm hoping whatever this is, is sort lived. I don't have any major symptoms other than an itchy throat and achy ears, but I have absolutely no energy...so, hopefully my body is fighting it. Going to do the same thing in the morning...go and get in what I can while also listening to my body.
 
YatesWifey04 said:
Ugh...I'm super late updating. The little one has been sick, and now I'm pretty sure I have it.

Sunday lo0x1wer body power....

I carbed up a bit before this workout, and I could tell a difference. So, it will definitely be my new norm on power days.

Smith Machine Squats
50x8x2
60x5x2
70x3x2
80x3
80x2
90x1x2

Stretching - lower back was tight and pumping like crazy

Deadlifts
95x8x2
115x5x2
135x3x2
155x1x2

Leg Extensions
40x8x4

Seated leg curls
50x8x4

Smith machine box calf raises
70x10x4

I wabbled out of the gym.

I had every intention of going to the gym to do some cardio Monday morning, but my energy was in the toilet and I knew I was probably getting sick. I have to be careful with colds as like to manifest into worse, wit me.

Energy was pretty much nonexistent this morning. I went to the gym anyway, because I wanted to get something in. I managed to get through my 2 GVT movements before calling it.

Db Shoulder Press
15x10
15x10
15x10
15x10
15x10
15x10
15x10
15x10
15x10
15x10

Supported t-bar row
20x10
20x10
20x10
20x10
20x9
20x9
20x8
20x8
20x7
20x7

Sad to say that's all I had in me. I've spent the rest of the day on the couch. I'm hoping whatever this is, is sort lived. I don't have any major symptoms other than an itchy throat and achy ears, but I have absolutely no energy...so, hopefully my body is fighting it. Going to do the same thing in the morning...go and get in what I can while also listening to my body.
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Nice volume! Take it easy so you don't get sicker!
 
Hope You Feel Better!
 
Tuesday back and shoulder hypertrophy

Bent over rows
5×10 @ 185

Pull ups
4×14

Seated cable rows
3×12 @ 120

Db rows
4×10 @ 90

Bb shrugs
3×12 @ 225

Close grip lat pull down
2×20 @ 90

Military press
12 @ 95
12 @ 115
2×10 @ 135
9 @ 135
8 @ 135

Upright rows
3×12 @ 95

Lateral raises
4×12 @ 25's

Reverse Pec deck
4×15 @ 80

Things are going smooth so I think I'm about ready to implement my new diet to shake things up a little bit. Will be eating at maintenance (3100 cals) for at least the next month while I get acclimated to the new plan. Supposed to rain here all day so I might get to use more vacation time and sit at the house. Oh well, would rather spend time with my son than go to work any day. :)
 
What's the new diet dude?? :)
 
Running behind again....

Wednesday lower body hypertrophy

Squats
135×20
185×15
6×8 @ 225

Leg press
4×12 @ 8 plates

Leg extensions
4×10 @ 180

Seated leg curls
4×12 @ 100

Hyper extensions
4×12 @ 25

Lying leg curls
2×15 @ 100

Leg sled calf raises
4×15 @ 12 plates

Seated calf raises
4×12 @ 2 plates

And....

Thursday chest and arms hypertrophy

Incline DB press
4×12 @ 70's

Bench press
20 @ 135
5×10 @ 185

Smith machine incline bench press superset w/ Db press
4×12 @ 135
4×12 @ 50's

Seated cable flyes
4×12 @ 35

Ez bar curls ( triple set )
3×8 @ 60
3×8 @ 70
3×8 @ 80 ( struggled with these )

Hammer curls
4×10 @ 45's

Machine dips superset w/ reverse curls
4×10 @ 180
4×10 @ 50

Tricep cable push downs
4×18 @ 100

Things have been going great! Have even gained back the little bit of weight that I lost so I'm back at my end of cycle weight ( a big huge 170 pounds lol ) I got some other good news the other day, wish I could talk more about it! Big things are definitely in the works for the yates'. Tomorrow is Friday and what better way to celebrate the beginning of the weekend than with some new ink :) planning on getting all my old ink fixed and have a few more things added. Will put up some pics!
 
Sweet,, been lookin into that loads myself dude,, 100% gonna give it a go too. Interested to see how it treats you :)
 
Shaner091 said:
Sweet,, been lookin into that loads myself dude,, 100% gonna give it a go too. Interested to see how it treats you :)
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I will definitely keep you updated ;)
 
yates84 said:
Tomorrow is Friday and what better way to celebrate the beginning of the weekend than with some new ink :) planning on getting all my old ink fixed and have a few more things added. Will put up some pics!
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Nothing says I love you like an early Christmas present!!! ;) ;)
 
Saturday upper body power

Clean and press
4×8 @ 145

Bench press
20 @ 135
10 @ 185
5×6 @ 225

Incline DB press
4×8 @ 85's

T bar rows
4×8 @ 4 plates

Dip machine
4×10 @ 180

Db shoulder press
4×12 @ 50's

Straight bar curls
4×10 @ 95

Close grip bench
4×5 @ 185

Still weighing in at right under 170, gotta love a solid pct! I've started implementing my new diet to get used to it but it won't be full force until the 1st. Finally made it to get some ink! It's something I e been meaning to do but just hadn't found the right person yet. Now, I'm fully committed, will be going at least once a month until I tie up all of these "loose ends"
 
Sunday lower body hypertrophy

Squats
20 @ 135
10 @ 225
5×5 @ 265

Leg extensions
4×10 @ 160

Deadlifts
2×10 @ 225
2×8 @ 275
2×5 @ 315
2 @ 365
1 @ 365

Hyper extensions
4×15 @ bodyweight

Seated leg curls
4×8 @ 140

Smith machine calf raises
4×15 @ 315

Seated calf raises
3×12 @ 115

Then home to do yard work for a few hours. Hope everyone enjoys what's rest of the weekend!
 
Soooo, I'm way behind. Between getting over sickness & aunt flow showing up my workouts last week were a bit lack luster. So, I'll spare you the extra details. I skipped Wednesday to nurse the cold I was fighting, got in a solid workout Thursday morning, and went to Piyo Thursday night. Saturday's upper body power was less than impressive. I got in a good workout, but my numbers were a bit low & I was just feeling weak. Blahhhh.

Sunday lower body power...

I changed things up a bit today & focused more on using a wide stance & sumo stance for my squats & deadlifts.

Smith Machine Wide stance Squat
60x8x2
70x5x2
80x3x2
90x2x2

Sumo deadlifts
75x8x2
95x5x2
105x3x2

Leg extensions
40x8x4

Lying leg curls
35x8x3

Seated calf raises
45x8x4

Then we came home & worked in the yard for a little while. I'm finally starting to feel 100% again. So, I plan to make the absolute best of my last week of my cycle.
 
Yard Work the Great Weekend Cardio Workout !!!
 
Rocket3015 said:
Yard Work the Great Weekend Cardio Workout !!!
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Raking leaves is definitely a workout! While I was raking I decided it would be a good idea to put a little too much force into the rake and managed to break the handle in half and punch myself in the face. I think I still had a little too much conqu3r in my system!
 
yates84 said:
Raking leaves is definitely a workout! While I was raking I decided it would be a good idea to put a little too much force into the rake and managed to break the handle in half and punch myself in the face. I think I still had a little too much conqu3r in my system!
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I tried really hard not to laugh at you! :D
 
Thought I'd share some of our family holiday pictures with you guys. Some of you have already seen these on FB. For those of you that haven't...enjoy!! We typically do family pictures once a year. I really love having the professional pictures of all of us together!!
 

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Great Pictures!!!
 
Belated bump, you guys are awesome :thumbsup:
 
Thanks guys!
 
Wow hard to believe I was so far behind, been basically updating my posts in my log recently and then studying. great stuff going on in here. Love the pictures!!!
 
Tuesday back and shoulder hypertrophy

Bent over rows
3×10 @ 185

T bar rows
3×10 @ 3 plates

Seated cable row
4×12 @ 120

Db row
4×8 @ 90

Close grip cable pull downs
4×18 @ 90

Db shoulder press
4×10 @ 65's

Smith machine upright rows
4×10 @ 100

Lateral raises
3×10 @ 25's

Reverse Pec deck
4×15 @ 80

Back above 170 again so back to my on cycle weight. Appetite and energy level has been absolutely phenomenal, I'm pretty sure my bloodwork is going to look great in another few weeks. I have a blood disease and whenever my body gets pissed off at me I turn bright yellow. It's a great warning system but it's also the reason I need to chill with methyls for a while. I had fun with the whole ph/ds thing but it's about time to treat my body a little bit nicer on cycle.
 
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