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

Quick update from the elusive one!!

Thursday chest & arms....

Bench press
45x12x2
55x10
55x8
65x6
65x5

Incline Db press
20x10x4

HS chest press
15x8x4

Alternating Incline curls
10x12x4

Tricep push-downs
20x12x4

Superset
Preacher curls
20x8x3
OH tricep extensions
10x10x3

Chest was surprisingly sore today!! Ready to hit it again tomorrow!!
 
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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Did you get a Charlie horse???? I got it in both legs while wearing heels. Haha, that's what I get for trying to be cute!
 
YatesWifey04 said:
Quick update from the elusive one!!

Thursday chest & arms....

Bench press
45x12x2
55x10
55x8
65x6
65x5

Incline Db press
20x10x4

HS chest press
15x8x4

Alternating Incline curls
10x12x4

Tricep push-downs
20x12x4

Superset
Preacher curls
20x8x3
OH tricep extensions
10x10x3

Chest was surprisingly sore today!! Ready to hit it again tomorrow!!
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Nice workout!!! You hit chest back to back or did I read that wrong?
 
puccah8808 said:
Did you get a Charlie horse???? I got it in both legs while wearing heels. Haha, that's what I get for trying to be cute!
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On behalf of all males in the world, I would personally like to thank you and all of the other women for doing your best to look cute. Regardless of who it is for, us men get to enjoy the hard work!

:clap2:
 
Toren said:
On behalf of all males in the world, I would personally like to thank you and all of the other women for doing your best to look cute. Regardless of who it is for, us men get to enjoy the hard work!

:clap2:
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Damn right!
 
puccah8808 said:
Did you get a Charlie horse???? I got it in both legs while wearing heels. Haha, that's what I get for trying to be cute!
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Not sure what it was but I'm not trying to have it happen again any time soon. I really felt like I was going to be out of action for a few weeks over that one.
 
puccah8808 said:
Nice workout!!! You hit chest back to back or did I read that wrong?
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I do. The way my program is I hit chest with lighter weight (hypertrophy day) on Thursday...then hit it heavier on Saturday for power day. I may need flip flop my power days though. I'm still pretty sore today. So, not going as,heavy as I'd like.
 
Saturday upper body power

Bench press
10 @ 135
2 @ 185
2 @ 225
2 @ 255
2 @ 265
1 @ 285

Bent over rows
5×5 @ 225

Military press
2×12 @ 135
2×10 @ 135

Incline DB press
4×10 @ 75's

Hammer lat pull down
4×8 @ 4 plates

Nice basic workout focusing on my flat bench. Strength is definitely shooting up! Now if I could just dry out a little bit, on plenty of exem but estrogen is still up there. Just waiting for this mast to take hold...
 
Bigdumogre said:
Tell wifey to suck all the extra estrogen outta you ;)

Solid session and numbers
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Not a bad idea! This mast should kick soon and dry me right out.
 
jmyers said:
Man bro, strong lifts. Would love to smash a workout with you and Dma378
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That would be awesome! I've got a feeling I might be getting around the country a lot more here soon so maybe we can make something happen. Just gotta talk Dma378 into it now.
 
Grabbed a few pics this morning, still a little wet but it is what it is. @ 180
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Looking jacked buddy!
The first picture is a great comparison to your avi. Your shoulder width is huge!

Nice work!

Still using PHAT?
 
clown007 said:
Looking jacked buddy!
The first picture is a great comparison to your avi. Your shoulder width is huge!

Nice work!

Still using PHAT?
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Yessir still making solid progress on phat so going to stick with it a little longer. Going To Give One Of Those John meadows programs a go ;)
 
puccah8808 said:
Did you get a Charlie horse???? I got it in both legs while wearing heels. Haha, that's what I get for trying to be cute!
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I love women in heels, and nylons with a seam up the back ............gotta go !!
 
yates84 said:
Yessir still making solid progress on phat so going to stick with it a little longer. Going To Give One Of Those John meadows programs a go ;)
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Nice! Think you will like his programs!
Once I finish with OVT I'll be back on his program again.
 
Nice size and definition !! Back really looking good!
 
Shoulders!! Nice work, my big upper weak point. I might have to photoshop yours onto me :wink1:
 
A few deadlifts after squats today.
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Catching up!!!

Saturday upper body...

Db bench
15x15x2
20x10x2
25x8 - PR
25x6

Standing military press
45x8x4

HS chest press
15x8x4

HS lateral shoulder press
15x10x4

Bent over rows
65x10x2
70x8 -PR
70x8

Db pull-overs
15x12x4
*I absolutely love these. I know most people don't, but I love how I can engage & feel so many different muscles!!!

Superset
Low cable curls
30x10x4
Low cable OH tricep extensions
15x10x4


Sunday lower body....

Box Squats
45x20x2
65x15x2
75x12x2
85x10x2
95x8x2 - yates84 said I made these look too easy & I need throw more weight on next time!!!!

RDL's
55x10x4

Exploding leg press
110x10x4

Superset
Leg extensions
40x8x4
Seated leg curls
40x8x4

I did things a little different this weekend, but my workouts felt solid. I went heavier on a few lifts & they felt easy. My head feels like it's finally back in the game. For a few weeks there, I felt like I was just going through the motions in the gym...heck & just in general. We finally started having colder weather here, and I always go through a lull (both physically & mentally) when winter first hits. It seems I'm on the other side of it now, and I'm ready to start making progress again!!
 
Wifey, I am glad to hear your head is in the game you are making progress, Nothing is more motivating than seeing gains !!
 
All those squats!! Brings a tear to my eye just thinking about them :no: How's the DOMs after that lot of legs?
 
cheeky1 said:
All those squats!! Brings a tear to my eye just thinking about them :no: How's the DOMs after that lot of legs?
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I dunno about her but I couldn't bend over and touch my toes to save my life this morning.
 
YatesWifey04 said:
Surprisingly, not as bad I would have thought. Hamstrings are tender from the RDL's, but quads are only really sore when I engage them to sit down on the toilet. Haha!!
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Give it one more day... :17:
 
Tuesday back and shoulder hypertrophy

Bent over rows
4×12 @ 185

Wide grip pull ups
4×15 @ bodyweight

Seated cable rows
4×12 @ 100

Db rows
4×10 @ 90

Hammer iso lat pull down
4×12 @ 4 plates

Military press
15 @ 115
15 @ 135
2×13 @ 135
9 @ 135

Arnold press
4×10 @ 40's

Smith machine upright roe
2×10 @ 70
2×10 @ 50

Db raise
4×12 @ 20's

And I was so pumped I could barely get my sweat shirt back on to walk outside. Pump is absolutely rediculous, traps still hurt a few hours later. Weighed in at 182 this morning. Have been off all pwo supps for a week now, don't think I could stand any more pump or energy in the gym right now.
 
You two killing it in here. Some quality size on that frame of yours Mike! Amber I know you got more in you on those box squats too. Channel your inner beast! :)
 
MrKleen73 said:
You two killing it in here. Some quality size on that frame of yours Mike! Amber I know you got more in you on those box squats too. Channel your inner beast! :)
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She definitely does, looked like she was playing with the 95 pounds.
 
YatesWifey04 said:
I'm definitely going to go heavier next time. I was really surprised at how light the 95lbs felt!!
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When I get to what should have been a heavy set and it goes easily, I can not help myself but to do an extra set to see where I can get too.
 
MrKleen73 said:
When I get to what should have been a heavy set and it goes easily, I can not help myself but to do an extra set to see where I can get too.
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I was riding with Michael that day & wanted to get a few other things in. He's typically antsy to leave as soon as he's done.
 
Toren said:
He probably just wants to get home and find the secret cookie stash! Cookies are anabolic.
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Haha! Cookies are always so good after getting home from the gym. Last night my wife had dinner all prepped in the slow cooker but the first thing I did was go to the pantry and grab a fistful of double stuffed Oreos.
 
HardB0iled said:
Haha! Cookies are always so good after getting home from the gym. Last night my wife had dinner all prepped in the slow cooker but the first thing I did was go to the pantry and grab a fistful of double stuffed Oreos.
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Slap some PB on top of those cookies and you'll forget all about the slow cooker.....for a few minutes.....or until the wife yells at you for eating cookies when she's got the slow cooker cooking slowly. Either way, a couple minutes of heaven.
 
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