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

MrKleen73 said:
By the way this may surprise you but white potatoes actually have more potassium then sweet potatoes. I serving of white potato supplies 25% of daily potassium requirements while a serving of sweet only provides 16% isn't it crazy that everyone says sweet potatoes or high and no one talks about white potatoes being higher. I got that from an info-graphic from Precision Nutrition yesterday and it just so happened to apply here. Thought it was a neat little factoid most people probably don't know and I didn't realize. .
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Yep. That and potatoes have more than bananas. Also, avocados are awesome for potassium as well as healthy fats :). Spinach is also good, Popeye was onto something ;)
 
MrKleen73 said:
Nice work and hate those pumps, try upping your potassium as well as the taurine. The taurine makes it easier for the body to process potassium, but the pumps have something to do with the DS making it hard to process the potassium. Combining both will help with the pumps more than just taurine. I forgot exactly what the mechanism or reason is that it helps to be perfectly honest but trust me it makes a difference.
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correct- might want to include potato's and some milk (bananas as well) good source of potassium; with the taurine. Taurine aids with getting the potassium into the muscle cell.
 
I get most of my potassium from those sources, oh and nuts, peanuts and almonds have over 200mg per serving too. I mix about 2 cups of fresh spinach in with 1-2 smoothies a day also.
 
MrKleen73 said:
By the way this may surprise you but white potatoes actually have more potassium then sweet potatoes. I serving of white potato supplies 25% of daily potassium requirements while a serving of sweet only provides 16% isn't it crazy that everyone says sweet potatoes or high and no one talks about white potatoes being higher. I got that from an info-graphic from Precision Nutrition yesterday and it just so happened to apply here. Thought it was a neat little factoid most people probably don't know and I didn't realize. .
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Great info! I was aware that sweet potatoes were better for potassium but never knew about white potatoes! Maybe I need to rethink this whole rice thing I've got going on...
 
MrKleen73 said:
I get most of my potassium from those sources, oh and nuts, peanuts and almonds have over 200mg per serving too. I mix about 2 cups of fresh spinach in with 1-2 smoothies a day also.
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Hell yes. My wife and I just got one of those Nutri Ninjas, and I freaking LOVE it. Makes awesome smoothies right in the cup, which you can take with you.
 
Misfit28 said:
Hell yes. My wife and I just got one of those Nutri Ninjas, and I freaking LOVE it. Makes awesome smoothies right in the cup, which you can take with you.
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I asked the son for the Nutri-Ninja, he got me the Nutribullet which is working out wonderfully. I can't just take and go with the cup as there is no lid, but can screw a handle onto the mixing cup and drink out of it. It maxes out at 28oz of stuff in there so big enough for a serious smoothie too. I normally have either 2 cups spinach and 1 cup frozen blueberries along with an ounce or two of nuts or nuts and a cheese stick. That or peanut butter smoothie with spinach, can't go wrong with either of those choices. I have them up here at work to keep things nice and convenient. I have the Ninja blender at home so that works just fine.
 
MrKleen73 said:
I asked the son for the Nutri-Ninja, he got me the Nutribullet which is working out wonderfully. I can't just take and go with the cup as there is no lid, but can screw a handle onto the mixing cup and drink out of it. It maxes out at 28oz of stuff in there so big enough for a serious smoothie too. I normally have either 2 cups spinach and 1 cup frozen blueberries along with an ounce or two of nuts or nuts and a cheese stick. That or peanut butter smoothie with spinach, can't go wrong with either of those choices. I have them up here at work to keep things nice and convenient. I have the Ninja blender at home so that works just fine.
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Never again will I have a regular blender.

Funny thing is that the wife had to convince me to buy it at first. Now I'm the one who uses it the most, lol!
 
Rocket3015 said:
I love these cooked on the Grill !!
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Yeah I was surprised here is how they actually stack up against each other. Looks like unless you really need vitamin A that white potatoes are superior in a lot of ways.

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My potassium numbers were just a little off but the gist of it was right.
 
MrKleen73 said:
My potassium numbers were just a little off but the gist of it was right.
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nice post Mr k-

and my wife's grandmother gives me the eye' talin hand wave because im Irish. Don't see spaghetti up there.
 
MrKleen73 said:
My potassium numbers were just a little off but the gist of it was right.
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I would have guessed the glycemic load for white potatoes to be much higher than sweet potatoes. Crazy they are almost the same.
 
smith_69 said:
nice post Mr k-

and my wife's grandmother gives me the eye' talin hand wave because im Irish. Don't see spaghetti up there.
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I see fettuccine, close enough!
 
yates84 said:
I would have guessed the glycemic load for white potatoes to be much higher than sweet potatoes. Crazy they are almost the same.
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Same fiber and higher protein content must help bring it down some. However in the "Really Real World" we all know that the GI of something is only truly important when eaten alone otherwise it is the combined GI of all your foods that you would be more concerned with.
 
MrKleen73 said:
Same fiber and higher protein content must help bring it down some. However in the "Really Real World" we all know that the GI of something is only truly important when eaten alone otherwise it is the combined GI of all your foods that you would be more concerned with.
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This is the really real world man!
[video=youtube;OB8uD8FaPXU]https://www.youtube.com/watch?v=OB8uD8FaPXU[/video]
 
yates84 said:
I love squats, would have done more if my back wasn't about to explode! Jump on that triumph right away! That PA will only help your situation out. Triumph is meant to be used with conqu3r so no worries about stacking the two. What ph you jumping on?
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Cool, thanks for the tip. Love squats?! You're a sick man ;)

If I'm lazy it will be EPG Quad Methyl Xtreme, or i'll trial a new DMZ product from China that a customer of mine has sourced & seems rather excited about.
If im not lazy i'll run dtrest + nano-tren.
I know what you're going to say... :laughing:
 
cheeky1 said:
Cool, thanks for the tip. Love squats?! You're a sick man ;)

If I'm lazy it will be EPG Quad Methyl Xtreme, or i'll trial a new DMZ product from China that a customer of mine has sourced & seems rather excited about.
If im not lazy i'll run dtrest + nano-tren.
I know what you're going to say... :laughing:
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Trest and tren, I tried that once. The resulting gyno was super fun! Luckily I got rid of the gyno pretty quick but still not one of my favorite experiences.
 
Thursday chest and arms hypertrophy

Bench press
4×12 @ 185

Incline bb press
4×15 @ 135

Hammer iso chest press
4×12 @ 4 plates

High cable flyes
4×15 @ 60

Cable kickbacks
4×15 @ 20

Cable press downs
4×12 @ 120

Dips
3×25 @ bodyweight

Preacher curls
4×12 @ 90

Reverse curls
4×10 @ 80

Incline curls
3×15 @ 30's

The pumps are still rediculous, stretching after lifting is a huge process now. Hell, getting gym clothes off is very challenging now! Hopefully Sunday I can pace myself and make it through all the squats and deadlifts I have planned. If my workouts start looking shorter it's not because I'm slacking off its because I can't move a full rom after a few sets!
 
MrKleen73 said:
By the way this may surprise you but white potatoes actually have more potassium then sweet potatoes. I serving of white potato supplies 25% of daily potassium requirements while a serving of sweet only provides 16% isn't it crazy that everyone says sweet potatoes or high and no one talks about white potatoes being higher. I got that from an info-graphic from Precision Nutrition yesterday and it just so happened to apply here. Thought it was a neat little factoid most people probably don't know and I didn't realize. .
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Misfit28 said:
Yep. That and potatoes have more than bananas. Also, avocados are awesome for potassium as well as healthy fats :). Spinach is also good, Popeye was onto something ;)
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French fries dipped in guacamole FTW.
 
yates84 said:
Trest and tren, I tried that once. The resulting gyno was super fun! Luckily I got rid of the gyno pretty quick but still not one of my favorite experiences.
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I was wrong! I thought for sure you'd be championing the dtrest cycle.
I've got plenty of on cycle goodies on hand & am not particularly prone to gyno. I always dry out a little before hitting a cycle too, so I'm not concerned. Tren & I get along well :cheers:
 
cheeky1 said:
I was wrong! I thought for sure you'd be championing the dtrest cycle.
I've got plenty of on cycle goodies on hand & am not particularly prone to gyno. I always dry out a little before hitting a cycle too, so I'm not concerned. Tren & I get along well :cheers:
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My last 4 cycles have involved dermatrest, I absolutely love the stuff. I love tren too, actually on 150mg of oral/td combo of tren right now. Just be careful running the two together, my nips barely gave any warning and started lumping up within a few days. Luckily I had ralox and prami so I jumped on that and dropped the trest and my problems were taken care of. After my experience I just like to warn people of the potential sides, gyno sucks and I don't want anyone to have to deal with that if I can help it.
 
yates84 said:
My last 4 cycles have involved dermatrest, I absolutely love the stuff. I love tren too, actually on 150mg of oral/td combo of tren right now. Just be careful running the two together, my nips barely gave any warning and started lumping up within a few days. Luckily I had ralox and prami so I jumped on that and dropped the trest and my problems were taken care of. After my experience I just like to warn people of the potential sides, gyno sucks and I don't want anyone to have to deal with that if I can help it.
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Indeed. Advice appreciated as always mate :biggthumpup:

I'll run vitex + liver support alongside, or maybe Ar1macre Pro & have arimidex, letro, clomid, nolva on hand if things go pear shaped. Or rather, lumpy, odd shaped.
 
Looks like I'm still gaining
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cheeky1 said:
Indeed. Advice appreciated as always mate :biggthumpup:

I'll run vitex + liver support alongside, or maybe Ar1macre Pro & have arimidex, letro, clomid, nolva on hand if things go pear shaped. Or rather, lumpy, odd shaped.
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The Vitex or at least start out with Prami or Caber. No need to go about crushing estro to the max if you can control the prolactin sides. Then a reasonable use of natty or pharma / research AI should be sufficient and not cost you any gains the way crushing estro could. I love prami even when not on it has a lot of benefits. I need to start taking it again.
yates84 said:
Looks like I'm still gaining
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Damn almost 190 you are a beast!!!!
 
MrKleen73 said:
The Vitex or at least start out with Prami or Caber. No need to go about crushing estro to the max if you can control the prolactin sides. Then a reasonable use of natty or pharma / research AI should be sufficient and not cost you any gains the way crushing estro could. I love prami even when not on it has a lot of benefits. I need to start taking it again.


Damn almost 190 you are a beast!!!!
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I plan on bulking for another month and then spend the last month cleaning it up a little bit, recomp the rest of the way out. I've never been more than 190 so looking forward to what the next few months brings!
 
yates84 said:
Yeah, I gotta catch up to the rest of you guys!
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Yeah well your 200 will no doubt be pretty lean which is all the more impressive.
 
MrKleen73 said:
Yeah well your 200 will no doubt be pretty lean which is all the more impressive.
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And you know I'm going to get some 200 pound pics up!
 
MrKleen73 said:
The Vitex or at least start out with Prami or Caber. No need to go about crushing estro to the max if you can control the prolactin sides. Then a reasonable use of natty or pharma / research AI should be sufficient and not cost you any gains the way crushing estro could. I love prami even when not on it has a lot of benefits. I need to start taking it again.
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Agreed. I know the importance of estrogen, so I don't aim to kill it pre & on cycle, just limit production a little & keep a natty SERM in circulation for the duration, dosing only as is necessary. In the past I haven't even needed to use vitex with tren, not even at high doses, but as I progress I'm being more cautious & taking closer note of how my body responds to compounds. Gyno is not on my 2016 xmas wish list, that's for sure!
 
yates84 said:
And you know I'm going to get some 200 pound pics up!
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Damn you & your shoulders yates!! They look like you've cut your calves off & shoved them in there. Shameful admittance to the sin of envy here my friend, means I gotta push harder :box: :yup:
 
Speaking of shoulders...only I could hurt mine shaking a shirt out while doing laundry. Something in there caught just right, and now when I move just right it feels like someone is driving a knife straight into my transverse humerus ligament & it effing hurts. Lovely.
 
YatesWifey04 said:
Speaking of shoulders...only I could hurt mine shaking a shirt out while doing laundry. Something in there caught just right, and now when I move just right it feels like someone is driving a knife straight into my transverse humerus ligament & it effing hurts. Lovely.
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Remember a couple pages ago when I was talking about being in my 30's and throwing out a shoulder while putting a shirt on......close enough. Lol.

I feel your pain though. I can throw 300+ on the bar and hit that on incline bench and I feel like an animal. But at the same time I'll hurt my wrist opening the fridge door or pull a muscle washing a plate. I really just have to shake me head sometimes.
 
YatesWifey04 said:
Speaking of shoulders...only I could hurt mine shaking a shirt out while doing laundry. Something in there caught just right, and now when I move just right it feels like someone is driving a knife straight into my transverse humerus ligament & it effing hurts. Lovely.
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Sounds like a good enough reason to break out the coconut oil & put someone's big, strong hands to good use :bigok:
 
Toren said:
Remember a couple pages ago when I was talking about being in my 30's and throwing out a shoulder while putting a shirt on......close enough. Lol.

I feel your pain though. I can throw 300+ on the bar and hit that on incline bench and I feel like an animal. But at the same time I'll hurt my wrist opening the fridge door or pull a muscle washing a plate. I really just have to shake me head sometimes.
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Same here.

It just caught again while raising a glass to drink water. Wth? This time it felt like it was more in the front tendons of my rotator cuff. Oh boy.

cheeky1 said:
Sounds like a good enough reason to break out the coconut oil & put someone's big, strong hands to good use :bigok:
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Haha. He's in the bed. Poor guy has to work tomorrow...on his birthday. Honestly though...I might would cry. This mess hurts.
 
YatesWifey04 said:
Same here.

It just caught again while raising a glass to drink water. Wth? This time it felt like it was more in the front tendons of my rotator cuff. Oh boy.



Haha. He's in the bed. Poor guy has to work tomorrow...on his birthday. Honestly though...I might would cry. This mess hurts.
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Give it a quick ice before bed & see if it rights itself overnight. Any luck it's just a little misalignment & will slip back into place while you're asleep.
The many signs of aging!
 
YatesWifey04 said:
Same here.

It just caught again while raising a glass to drink water. Wth? This time it felt like it was more in the front tendons of my rotator cuff. Oh boy.
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I've had bad shoulders since I was young. I actually went through a long period a few years ago where I either didn't lift or could barely lift anything because my right rotator was so bad. I've leared to work around the issues I have but I honestly never really know when it's gonna go and I'll have to shut 'er down for a while. I have adjusted my form over the years so hopefully I never get it bad like it used to be but from time to time it flares and it hurts to even shampoo my hair. I've learned to just rest it for a couple days, take some ibuprofen sparingly and wait it out.

Just make sure it feels a-ok before you push it again. :]
 
Toren said:
I've had bad shoulders since I was young. I actually went through a long period a few years ago where I either didn't lift or could barely lift anything because my right rotator was so bad. I've leared to work around the issues I have but I honestly never really know when it's gonna go and I'll have to shut 'er down for a while. I have adjusted my form over the years so hopefully I never get it bad like it used to be but from time to time it flares and it hurts to even shampoo my hair. I've learned to just rest it for a couple days, take some ibuprofen sparingly and wait it out.

Just make sure it feels a-ok before you push it again. :]
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Yeah, tomorrow is supposed to be upper body power...but I may take it as an extra rest day or just take it easy. I'll reevaluate how it feels in morning before going. I hate skipping workouts, but I don't want to really injur myself either.
 
Yates I am so jealous of your lean gains!! You are looking Great, I can't wait to how 200 looks on you!
 
Rocket3015 said:
Yates I am so jealous of your lean gains!! You are looking Great, I can't wait to how 200 looks on you!
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Good to see I'm not the only guy man-crushing on wifey's beefcake here, Rocket :wink1:
 
Happy birthday Mr Yates! May today bring you a new PB :arms:
 
Happy Birthday !!
 
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