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

yates84 said:
Everything is the key word here fellas. I really need to turn it down a little bit before I fuk around and get fat again.
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The really neat thing about testosterone is that unless you just stop working out or something and become sedentary, you're gonna utilize pretty much everything you eat. You have a fast metabolism as it is, it seems, so I think you're gonna be ok ;)
 
BamBam0319 said:
The really neat thing about testosterone is that unless you just stop working out or something and become sedentary, you're gonna utilize pretty much everything you eat. You have a fast metabolism as it is, it seems, so I think you're gonna be ok ;)
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Don't tell him that. He'll keep killing my Oreo treat stash!
 
BamBam0319 said:
The really neat thing about testosterone is that unless you just stop working out or something and become sedentary, you're gonna utilize pretty much everything you eat. You have a fast metabolism as it is, it seems, so I think you're gonna be ok ;)
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Even bulking on ph/ds I always lean out, even eating 4000+ calories. Have been hitting around 5000 the past week or so and have been loving every minute of it! I had 8 cups of jasmine rice on Sunday...
 
YatesWifey04 said:
That's why I didn't get any tonight. I'll just have to start grabbing the occasion single serve packs.
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Hide them well, babe. Hide them very well.
 
yates84 said:
Even bulking on ph/ds I always lean out, even eating 4000+ calories. Have been hitting around 5000 the past week or so and have been loving every minute of it! I had 8 cups of jasmine rice on Sunday...
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Yeah my daily goal is to hit at least 4000 calories but basically go as high as I can. Damn dude!
 
BamBam0319 said:
Yeah my daily goal is to hit at least 4000 calories but basically go as high as I can. Damn dude!
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Puttin' size on them jaw muscles from all that chewing! :lol:

Coconut rice from my local Thai restaurant bumps up my calorie/carb count nicely. Mmmm, chicken panang :slaphappy:
 
and all I have to do is look at food and I get fat............I'm Jealous !!
 
Rocket3015 said:
and all I have to do is look at food and I get fat............I'm Jealous !!
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The only downside to my metabolism is when I'm bulking. I miss one meal and I lose 5 pounds. Cutting is a breeze for me though, I can dream about losing weight and wake up a few pounds lighter.
 
cheeky1 said:
Puttin' size on them jaw muscles from all that chewing! :lol:

Coconut rice from my local Thai restaurant bumps up my calorie/carb count nicely. Mmmm, chicken panang :slaphappy:
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Rice is hands down my favorite carb. I eat at least 4 cups of rice every day right now.
 
yates84 said:
Rice is hands down my favorite carb. I eat at least 4 cups of rice every day right now.
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This Asian gave up rice and feels a lot better....
 
Good morning!! I'm finally starting to find my groove at this new gym. Now, I need to get my eating back on track. It hasn't been too off, but I haven't been hitting my needed protein & I'm feeling it.

I had a decent shoulder & back workout, this morning....

Seated Db Shoulder press
15x12x2
15x10x2

T-bar Rows
25x10x4

Smith Machine upright rows
10x10x4

Lat pull-downs
30x12x2
40x10x2

Superset...
Seated lateral raises
5x12x4
Front raises w/plate
10x10x4

Face pulls
20x8x4

I still feel like everything is heavier (cables & machines) in this gym. yates84 has noticed it too. So, at least it's not my strength completely tanking.

Now, off to the park with a grumpy threenager. Wish me luck!!!
 
YatesWifey04 said:
Good morning!! I'm finally starting to find my groove at this new gym. Now, I need to get my eating back on track. It hasn't been too off, but I haven't been hitting my needed protein & I'm feeling it.

I had a decent shoulder & back workout, this morning....

Seated Db Shoulder press
15x12x2
15x10x2

T-bar Rows
25x10x4

Smith Machine upright rows
10x10x4

Lat pull-downs
30x12x2
40x10x2

Superset...
Seated lateral raises
5x12x4
Front raises w/plate
10x10x4

Face pulls
20x8x4

I still feel like everything is heavier (cables & machines) in this gym. yates84 has noticed it too. So, at least it's not my strength completely tanking.

Now, off to the park with a grumpy threenager. Wish me luck!!!
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You definitely get that. Different machines - diff angles, mechanisms, positions for movement and state of the gear.

My gym staff are so fn lazy that they only perform maintenance on the equipment when it fails - and only if we tell them it's failed! If they haven't wiped the legpress the bearings get dust balling up in there & the damn thing near jams on you mid-press, feels like an instant 80lbs just got thrown on. Lazy sh!ts, the manager leads by poor example.

On the plus side, you'll be getting some unintentional gains, even if you're shattered afterwards from the effort :fing02:
 
Well, hurt my calf/knee to the point that I could barely walk yesterday. It's feeling much better today but decided to skip leg hypertrophy today to make sure I'm healed up. I wish I could claim some cool way I injured myself but it's pretty stupid. Woke up Tuesday morning, stretched real big after getting out of bed, and felt something pull mid stretch. Fml...
 
yates84 said:
Well, hurt my calf/knee to the point that I could barely walk yesterday. It's feeling much better today but decided to skip leg hypertrophy today to make sure I'm healed up. I wish I could claim some cool way I injured myself but it's pretty stupid. Woke up Tuesday morning, stretched real big after getting out of bed, and felt something pull mid stretch. Fml...
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Getting old sucks!!! ?
 
Burnfire said:
It is easier/better with the right compounds
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Yessir! Definitely my style of thinking! I can't figure out how it hurt so bad to even stand yesterday but feels pretty much 100% today. Still not going to push my luck.
 
yates84 said:
Well, hurt my calf/knee to the point that I could barely walk yesterday. It's feeling much better today but decided to skip leg hypertrophy today to make sure I'm healed up. I wish I could claim some cool way I injured myself but it's pretty stupid. Woke up Tuesday morning, stretched real big after getting out of bed, and felt something pull mid stretch. Fml...
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Seems we're in the same boat. I had to skip leg day today too! Although....I was just being lazy. My body is loving back to back days off. Need to do a 2 hour leg day tomorrow.

yates84 said:
Yessir! Definitely my style of thinking! I can't figure out how it hurt so bad to even stand yesterday but feels pretty much 100% today. Still not going to push my luck.
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If your age is two digits and starts with a "3", you can just call your 30's the decade of mystery. In my 20's was invincible but now I can thow out a shoulder putting on a t-shirt, lol. It's strange because I can have a crazy weird pain for a day or so, and then it mysteriously disapperas the next day. I'm guessing these things will just stick around permanently in my 40's. So much fun to look forward to!
 
yates84 said:
Yessir! Definitely my style of thinking! I can't figure out how it hurt so bad to even stand yesterday but feels pretty much 100% today. Still not going to push my luck.
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Put some heat into it before going at legs (or back) again. Heat balm or wheat pack, even hot shower & slow massage lengthwise with a bit of oil from hamstring belly right down through to Achilles. Find that tight spot in the calf & apply a little ischaemic (spot) pressure until it releases if need be. Don't f*ck with a calf, if you pop a fibre bundle it can cause misery for your knee too. Won't take long, allow 10mins, 15 if you have the time & just have a feel around the ankle & foot to make sure it hasn't pulled up a little tight down there too.

If it goes you won't get much, if any warning, so be careful.
 
Toren said:
Seems we're in the same boat. I had to skip leg day today too! Although....I was just being lazy. My body is loving back to back days off. Need to do a 2 hour leg day tomorrow.



If your age is two digits and starts with a "3", you can just call your 30's the decade of mystery. In my 20's was invincible but now I can thow out a shoulder putting on a t-shirt, lol. It's strange because I can have a crazy weird pain for a day or so, and then it mysteriously disapperas the next day. I'm guessing these things will just stick around permanently in my 40's. So much fun to look forward to!
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Yup, seems like 30's is when all those old "healed" injuries manifest themselves in new & as you say, mysterious ways. Biomechanics, year after year we place pressure on those minutely misaligned spots until one day we wake up & wonder when that shoulder got to be 1 inch lower than the other :dunno:
 
Toren said:
Seems we're in the same boat. I had to skip leg day today too! Although....I was just being lazy. My body is loving back to back days off. Need to do a 2 hour leg day tomorrow.



If your age is two digits and starts with a "3", you can just call your 30's the decade of mystery. In my 20's was invincible but now I can thow out a shoulder putting on a t-shirt, lol. It's strange because I can have a crazy weird pain for a day or so, and then it mysteriously disapperas the next day. I'm guessing these things will just stick around permanently in my 40's. So much fun to look forward to!
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I prefer the term 80's baby lol
40 will be interesting but I've got another 8 years before that one is official. I plan to do enough test and gh that I look 18 on my 40th bday
 
cheeky1 said:
Put some heat into it before going at legs (or back) again. Heat balm or wheat pack, even hot shower & slow massage lengthwise with a bit of oil from hamstring belly right down through to Achilles. Find that tight spot in the calf & apply a little ischaemic (spot) pressure until it releases if need be. Don't f*ck with a calf, if you pop a fibre bundle it can cause misery for your knee too. Won't take long, allow 10mins, 15 if you have the time & just have a feel around the ankle & foot to make sure it hasn't pulled up a little tight down there too.

If it goes you won't get much, if any warning, so be careful.
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That's exactly what it was, I could squeeze on the side of my calf and pain would shoot up through my knee. Not painful to squeeze now at all thankfully. I hope this doesn't start being a common thing...
 
yates84 said:
That's exactly what it was, I could squeeze on the side of my calf and pain would shoot up through my knee. Not painful to squeeze now at all thankfully. I hope this doesn't start being a common thing...
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Take care of it now & it won't be. It could be a slight adjustment in your training that puts a bit more pressure somewhere than did previously. Heck, running around barefoot with the little guy could have done it. You'd be surprised (or maybe not) how many injuries stem from areas apparently unrelated. Calf is typically overexertion or hitting it too quickly when cold, but a little tightness or misalignment in foot/ankle can travel up & pull on specific fibre bundles without you even realising it. Get the boss lady to give you a warm oil foot massage & you'll quickly find all manner of lumps & tight spots you didn't know existed. Of course, she will undoubtedly want you to return the favour :lick:

I worked on a guy at a music festival not long ago. I'd seen him hobbling around the campsite for 2 days & asked him what he'd done to himself. He said he'd hurt his calf dancing & had a friend massage it, but it was still giving him grief. His friend was an incredible Lomi Lomi practitioner (I know cos I had a massage from her), but we operate a bit differently so I spent 20+ mins massaging & manipulating his foot, ankle, calf, knee, hamstring & glute max, before returning to the knee & realigning it. Voila! Instant relief, so much so he was up & dancing again that same night (against my advice - whaddya do?).
Moral of the story - soft tissue injuries are often the result of misalignment as much as overexertion. It pays to follow that muscle chain & make sure nothing else is going on.
 
yates84 said:
That's exactly what it was, I could squeeze on the side of my calf and pain would shoot up through my knee. Not painful to squeeze now at all thankfully. I hope this doesn't start being a common thing...
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Outside of calf - see if the arch of your foot is elevated.
Inside of calf - see if that same arch has dropped.
 
Once you hit forty it's not you can't do all the same things, it just takes longer to recover from them. One of the reasons I backed off and started doing some higher rep training. Hitting it with volume instead of load.
 
Not saying this is the cause of your calf issues but I found that my calf would be incredibly tender when my plantar fasciitis flares up and during sleep I would contract my feet through the night.
The next day or two my calf would be so sore.
Sometimes correcting or dealing with stuff on either end of the calf can help as well. Massage the feet and take care of the upper leg musculature as well.
Hope you have a speedy recovery buddy!
 
I appreciate all the advice everyone! Going to look into a few of the things mentioned. I have been injury free for the most part so this is all uncharted territory for me. We will see how Sunday lower body power goes, will probably just make it a hypertrophy day and take it easy.
 
clown007 said:
Not saying this is the cause of your calf issues but I found that my calf would be incredibly tender when my plantar fasciitis flares up and during sleep I would contract my feet through the night.
The next day or two my calf would be so sore.
Sometimes correcting or dealing with stuff on either end of the calf can help as well. Massage the feet and take care of the upper leg musculature as well.
Hope you have a speedy recovery buddy!
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Yeah, PF would be a b!tch alright. That's certainly an issue to tackle early, unless sleeping in those PF socks is appealing...

While growing through my pre-teen years I used to experience incredibly painful, severe calf cramps at night. I don't imagine PF would be any more enjoyable.
 
Rocket3015 said:
and all I have to do is look at food and I get fat............I'm Jealous !!
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Same here!
yates84 said:
Yessir! Definitely my style of thinking! I can't figure out how it hurt so bad to even stand yesterday but feels pretty much 100% today. Still not going to push my luck.
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Most likely you knotted up a trigger point. Like cheeky said you will want to find the tight spot in the muscular chain and get it to release. This could be a completely one off thing or a sign of an imbalance somewhere. Hell with the weather as of late it could have come from correcting a slip in the snow so you didn't fall the day before.
Toren said:
Seems we're in the same boat. I had to skip leg day today too! Although....I was just being lazy. My body is loving back to back days off. Need to do a 2 hour leg day tomorrow.



If your age is two digits and starts with a "3", you can just call your 30's the decade of mystery. In my 20's was invincible but now I can thow out a shoulder putting on a t-shirt, lol. It's strange because I can have a crazy weird pain for a day or so, and then it mysteriously disapperas the next day. I'm guessing these things will just stick around permanently in my 40's. So much fun to look forward to!
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Need a 2 hour leg day? WHY!!!! You gonna be working pure strength with 3-4 minute rest periods? That actually sounds pretty awesome doesn't it? If not that then get in and crush them with intensity and get out.

Also I definitely went through the WTF is going on 30's it started about 35 too. I don't think that in the 40's you are relegated to injury,however you had better have your **** together regarding proper recovery and balancing intensity, volume, and recovery ability. I am stronger now than I have ever been in my life and my joints are definitely in better shape than during my 30s when I hadn't figured out I needed to adjust variables to keep performance and recovery at high efficiency.
BigRed1974 said:
Once you hit forty it's not you can't do all the same things, it just takes longer to recover from them. One of the reasons I backed off and started doing some higher rep training. Hitting it with volume instead of load.
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In the last year I have learned a lot more about balance. That is what we need as "middle aged Iron addicts" is a balance. I am actually able to lift more now, and be healthier doing it by learning to forever cycle my training. I have found a semi -full body concurrent method of training the best to keep a good balance of strength, power, performance, hypertrophy, flexibility, and recovery. In any one workout my reps may go from heavy singles to 100 rep sets per side on an exercises, or even wind sprints. I also don't stick with one movement pattern for too long to avoid overuse injuries. Just something to consider. I wanna be that guy with the body that perform as well if not better than it looks.
cheeky1 said:
Yeah, PF would be a b!tch alright. That's certainly an issue to tackle early, unless sleeping in those PF socks is appealing...

While growing through my pre-teen years I used to experience incredibly painful, severe calf cramps at night. I don't imagine PF would be any more enjoyable.
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I have had a few bouts with Plantar Fasciaitis and it sucks!!!! Nothing like limping for the first 5 minutes of the day because your feel feel like they are being ripped apart at the arch. Typically it is when I let myself get too dehydrated or when I start a new program that suddenly adds in a lot of jumping or sprinting and I haven't done it in forever. For anyone who has it the best thing to do is to flex your quads, & then dorsiflex your foot as hard as you can while still in bed for an active stretch for your tendons and muscles of your foot. Hold it for a good 30 seconds, then get out of bed and put your weight on it. That will relieve a ton of the pain you feel when just standing up out of bed.
 
MrKleen73 said:
Need a 2 hour leg day? WHY!!!! You gonna be working pure strength with 3-4 minute rest periods? That actually sounds pretty awesome doesn't it? If not that then get in and crush them with intensity and get out.

Also I definitely went through the WTF is going on 30's it started about 35 too. I don't think that in the 40's you are relegated to injury,however you had better have your **** together regarding proper recovery and balancing intensity, volume, and recovery ability. I am stronger now than I have ever been in my life and my joints are definitely in better shape than during my 30s when I hadn't figured out I needed to adjust variables to keep performance and recovery at high efficiency.
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It probably won't be a full two hours but it will be intense and there will be plenty of volume. I actually don't lift heavy at all on legs. I have a previous (and unrelated to weights) lower back injury and so I have no desire to push squats at any type of high weight. For that reason I just use plenty of volume to give the muscle what it needs. I can't even remember the last time I squatted above 250 lbs and I have no probelms working in the 155-235 range, with plenty of volume and strict form with varying stance width and toe positioning. I have been working out at home mostly by myself over the years and so I have developed a unique training method that keeps me motivated and works for me. I'm definitely never going to have 'big wheels' but I'm cool with that.

Yeah, the 30's are interesting and a bit of a wake up call from my 20's. I've been in my 30's for a while now. I agree with you in the sense that the 30's are a constant adjustment and the need for better methods will help prevent injuries in your 40's. I was a bit reckless with my body as a kid and into my 20's so I will probably be more likely to have the associated aches and pains as I get older. I like to compare my situation to some of those professional athletes who are graceful, powerful and incredibly athletic when in their prime. Then, you see them hobbling around later in life for all the years of punishment when they were younger. For me, it was more jumping off rooftops and physical work....so not quite as romantic as a professional athlete. :]

The older I get the more I realize that things like mobility and proper recovery are so very important. I definitely know how to train more efficiently now to protect my joints but for me the need arose because of hereditary issues with joints. In that regard, I have learned to adjust to my genetic weakness. Lighter and longer warm-ups are key for me. I also have no probelms taking multiple days off if I feel the need. I see people getting paranoid all the time about taking too much time off because they think they will lose their gains. In actuality, they would probably gain more with better recovery.
 
cheeky1 said:
Yup, seems like 30's is when all those old "healed" injuries manifest themselves in new & as you say, mysterious ways. Biomechanics, year after year we place pressure on those minutely misaligned spots until one day we wake up & wonder when that shoulder got to be 1 inch lower than the other :dunno:
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Very true statement. I like to think of us humans as brick and mortar. If we ignore problems with the foundation, we will see the cracks later in life. For instance, take someone who has problems with their foot arches. An imbalance in your arches, when left on it's own for many years, can actually wreak havoc on your entire body. One can expect to have knee/hip/back/spinal alignment issues later in life.
 
Toren said:
Very true statement. I like to think of us humans as brick and mortar. If we ignore problems with the foundation, we will see the cracks later in life. For instance, take someone who has problems with their foot arches. An imbalance in your arches, when left on it's own for many years, can actually wreak havoc on your entire body. One can expect to have knee/hip/back/spinal alignment issues later in life.
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Great post! Also it is awesome that you have found what works for you, nothing at all wrong with a 2 hour long moderate intensity workout. Volume builds muscle and increases circulation, as well as keeps you pretty mobile since often a full ROM is used with moderate weights. Sounds like you are doing exactly what you want for your body. Although in your case I would definitely think of adding in some BFR training for legs at the end of your leg training sessions. This would help in adding size, something like wrapping your upper thigh near the hips then doing high rep reverse lunges. Say 40 per leg the first set, then 15 per leg for another 3-4 sets and only take about 30 seconds rest. Your legs will be SCREAMING from the burn and it won't hurt your lower back. However your legs will think you had 225 on your back for those lunges and not just body weight. That is only if you wanted to work on getting your legs to grow more.
 
MrKleen73 said:
Great post! Also it is awesome that you have found what works for you, nothing at all wrong with a 2 hour long moderate intensity workout. Volume builds muscle and increases circulation, as well as keeps you pretty mobile since often a full ROM is used with moderate weights. Sounds like you are doing exactly what you want for your body. Although in your case I would definitely think of adding in some BFR training for legs at the end of your leg training sessions. This would help in adding size, something like wrapping your upper thigh near the hips then doing high rep reverse lunges. Say 40 per leg the first set, then 15 per leg for another 3-4 sets and only take about 30 seconds rest. Your legs will be SCREAMING from the burn and it won't hurt your lower back. However your legs will think you had 225 on your back for those lunges and not just body weight. That is only if you wanted to work on getting your legs to grow more.
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I have wanted to add something to leg day and I just did a quick search and BFR training looks interesting. Sometimes I split my leg days into two and will do squat volume mixed with high-rep BW or moderate rep BB calf-raises on one day and then quad extensions, hammy curls and stiff-legged deads on the other day. I think adding in the reverse lunges might be a great addition to the squat volume day and will help to hit the glute a bit more too. Thoughts?

Thanks for the tip!
 
Toren said:
Very true statement. I like to think of us humans as brick and mortar. If we ignore problems with the foundation, we will see the cracks later in life. For instance, take someone who has problems with their foot arches. An imbalance in your arches, when left on it's own for many years, can actually wreak havoc on your entire body. One can expect to have knee/hip/back/spinal alignment issues later in life.
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I can tick all of the above for both feet. If I get PF in my right foot I'm screwed - got no tendons to assist with dorsiflexion anymore! The left arch curls up like a damn half moon & has all but wrecked my knee because of it. Both ankles require total reco. This crap plays out all the way up the chain to my neck - which has arthritis & gets outta shape due to my misaligned right collar bone.
Oh the fun of it all. My sports therapist is amazed I'm still walking, let alone training as well as I do...he just shakes his head every time he works on me :33:

As both yourself & MrKleen73 say, I also have learnt how best to train to suit my body. Short term pain does not always equate to long term gains, in fact the opposite may come true.
 
cheeky1 said:
I can tick all of the above for both feet. If I get PF in my right foot I'm screwed - got no tendons to assist with dorsiflexion anymore! The left arch curls up like a damn half moon & has all but wrecked my knee because of it. Both ankles require total reco. This crap plays out all the way up the chain to my neck - which has arthritis & gets outta shape due to my misaligned right collar bone.
Oh the fun of it all. My sports therapist is amazed I'm still walking, let alone training as well as I do...he just shakes his head every time he works on me :33:

As both yourself & MrKleen73 say, I also have learnt how best to train to suit my body. Short term pain does not always equate to long term gains, in fact the opposite may come true.
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That doesn't sound fun at all! Glad you're still doing what you enjoy though, it's possibly helping you stay in one piece.
 
Thursday chest and arms hypertrophy

Bench press
20 @ 135
4×12 @ 195 :)

Db press
4×12 @ 70's

Hammer iso chest press superset w/ decline bb press
4×10 @ 4 plates
4×10 @ 155

High cable flyes
4×15 @ 50

Weighted dips
4×10 @ 45

Straight bar curls
15 @ 70
15 @ 80
12 @ 90
9 @ 100

Hammer curls
4×12 @ 40's

Reverse Ez curl
4×15 @ 60

Cable Tricep push downs
4×15 @ 80

I'm starting to really feel the effects of the test and tren, strength is going up and so is alpha feeling. Not using any pwo's right now, don't feel the need for any stims during the day. The initial water weight is starting to go away (thank you masteron) and I'm looking very lean and dry. Nips were on fire for a few days but I seem to have that under control as well. It's an off day today but I'm going to work to play with 2 and 3" threaded steel pipe. 10 hours until my weekend starts....
 
Nice work Yates! You should add some serious strength on this run. Should be exciting to watch.
 
MrKleen73 said:
Nice work Yates! You should add some serious strength on this run. Should be exciting to watch.
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Thanks Chris! I definitely hope to make some good progress on this run, looking to get my 3 lift total to 1200 :)
 
yates84 said:
Thanks Chris! I definitely hope to make some good progress on this run, looking to get my 3 lift total to 1200 :)
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What is your current 3 lift gym total? Heck not even sure what mine is.
 
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