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

CJNator said:
Its no problem man, 6inch deficits is crazy and with that volume holy **** lol!
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It felt great tbh. Should have been doing these a long time ago!
 
Sunday lower body....

Warmed up with body weight squats, box step-ups, & light weight Db shoulder presses.

Front squats
45x8x2
45x6x2
45x5
45x4
45x3x2
*I kept these light & focused on form. yates84 helped me a bit with that...as always!!

Sumo Deadlifts
65x8x2
75x6x2
85x4
85x3

Exploding leg press
100x8x2
110x6x3

RDL's w/Db's
20x10x4

Leg extensions Superset with lying leg curls
30x10x4/30x10x4

Smith Machine calf raises
70x10x4

BeastFitness sorry it took so long for me to get back to you, but I've been watching videos & examining things to figure out my weak points. I'm pretty strong in my conventional deadlifts. So, I feel it is more an anterior weakness. Quad strength is lacking some, and my sticking point seems to be right after I break out of the hole. I have to stay really aware to keep pushing my hips forward vs pushing the weight with my back (kinda good morning it). So, I'm going to implement more front squats to help!! Thank you for your suggestions. I really appreciate it.

yates84 & I are going to sit down & really fine tune my regimen. The all over the place workouts have been fun, but being the planner & structure focused person I am I'm a bit over it. I need to know more of what I'm going to do going into the gym. It helps me keep my focus & pushes me to get through it all!!

We are still discussing when I should start my cycle. So, stay tuned for that. Life has been busy throwing a lot at us, but we'll try not to let the log get so slow anymore!!!
 
Awesome workout!!!!! I see a lot of people doing the sumo deadlifts. I haven't ever really tried them yet.
 
Seriously not a problem! If a big issue is out of the hole, try adding in paused reps..TREMENDOUS at breaking momentum and re-engaging the proper fibers
 
Wednesday lower body...

Goblet Squats
25x15x2
25x12x2

RDL's
15x15x4

Box step-ups w/Db's
10x 12x4
Holy crap my legs were shaking after these

Leg extensions (5 reps toes in, 5 toes neutral, 5 toes in)
10x15x4

Lying leg curls
30x12x4

Standing calf raise machine
10x4 @ 4 plates

Smith Machine kneeling squats
30x12x3
*Butt was on fire!
 
Nice work! Those weighted box step-ups are no joke. I had an ex who was into fitness and she used to do them all the time. Those and weighted kickbacks...her leg and buns game was on point.
 
Tuesday back and shoulder hypertrophy

Shoulder press (standing)
5×12 @ 125

Hammer iso shoulder press
5×20 @ 2 plates

Smith machine upright rows
4×15 @ 70

Pull ups
3×16
2×14
13
10

Bent over rows
5×15 @ 155

Unilateral cable rows
5×20 @ 30

And I was burnt. Not used to these high reps! Never have really done a lot of high rep work so this stuff really worked me. I really need to get a little more multidimensional in my workout approach so going to be trying some new stuff going forward.
 
YatesWifey04 said:
Ok!! ;) More booty gains for me!!

We have a "butt blaster" machine at our gym that is basically a pulley machine for donkey kicks. It sets my arse on fire.
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Wifey - it won't be long before you're repping too, with that sorta routine & the knowledge you're gaining. Maybe a Miss Sparta line? :wink1:
 
cheeky1 said:
Wifey - it won't be long before you're repping too, with that sorta routine & the knowledge you're gaining. Maybe a Miss Sparta line? :wink1:
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Sparta for her :)
 
Thursday chest and arms....

Warmed-up with some active stretching and lightweight Db exercises.

Bench Press
45x15x2
45x12x3

Seated Hammer Curls
10x15x4

Db Skull Crushers
5x12x4

Hammer Strength Incline Chest Press
12.5x12
12.5x10
12.5x12
12.5x10

Superset
Hammer Strength Preacher Curls
20x10x4
Tricep Kickbacks
5x12x4

Pull-overs
15x12x4
15x10x4
15x12x4
15x10x4

Superset
Low Cable Curls
30x12x4
Tricep Push-downs
20x15x4

Db Chest Fly
8x12x2
8x10x2
*I kept these light and focused on tension & form.

I was spent, and my upper body felt like jello.....hell it still does. I probably rushed through those last sets more than I should have. There are a few guys at our gym that make me feel a bit on edge after yates84 leaves. I need to just block them out of my head and keep my focus.
 
Solid workout! And F#$K those other guys!!! You can probably out lift them anyway ;)
 
BeastFitness said:
Solid workout! And F#$K those other guys!!! You can probably out lift them anyway ;)
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Not sure about that....YET!! However, my form is WAY better than their's. It's more the staring & watching my every move that ensues after Michael leaves. It's always these same two guys. Some would consider if as flattering, but with it being all the time, it frustrates me a bit. You're right though....I need to just say F*CK them & let them enjoy the show.
 
YatesWifey04 said:
Not sure about that....YET!! However, my form is WAY better than their's. It's more the staring & watching my every move that ensues after Michael leaves. It's always these same two guys. Some would consider if as flattering, but with it being all the time, it frustrates me a bit. You're right though....I need to just say F*CK them & let them enjoy the show.
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You guys ever talk to them? You might find a little friendly chatter in passing while hubby is there might just ease that tension a bit. They're probably too scared to ask how the heck you manage to lift with such sweet a$$ form!
 
cheeky1 said:
You guys ever talk to them? You might find a little friendly chatter in passing while hubby is there might just ease that tension a bit. They're probably too scared to ask how the heck you manage to lift with such sweet a$$ form!
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Fuk those dudes, stupid rednecks. I would rather talk to the treadmill.
 
yates84 said:
Fuk those dudes, stupid rednecks. I would rather talk to the treadmill.
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Ah, those kind of gawkers. Gotcha.
Wifey, forget last post, give them filthy stares & ask them when they're going to grow a pair for the ladies instead of playing with each other in the back corner! :twak:

Nobody likes a sleazy creeper.
 
Mean session btw, Wifey. I'd probably struggle not to stare too, tbh. Just sayin :ugh:
 
In saying that I'd also be man-crushing over Yates' shoulders :32:
 
Do you find there are guys at the gym that will attempt to talk to you when Mike's not around? I always get a kick out of when my wife comes home from the gym when we can't work out together and tells me some dude started talking to her that won't even acknowledge her when we're there together.
 
HardB0iled said:
Do you find there are guys at the gym that will attempt to talk to you when Mike's not around? I always get a kick out of when my wife comes home from the gym when we can't work out together and tells me some dude started talking to her that won't even acknowledge her when we're there together.
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Wow, that's pretty low.
 
cheeky1 said:
Ah, those kind of gawkers. Gotcha.
Wifey, forget last post, give them filthy stares & ask them when they're going to grow a pair for the ladies instead of playing with each other in the back corner! :twak:

Nobody likes a sleazy creeper.
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These guys are just disrespectful as hell. One of them has moved my stuff (hoody, glasses, keys) or thrown his sh1t on top of mine a few times now. There's plenty of room for everyone's things without disrespecting someone else's property.

cheeky1 said:
In saying that I'd also be man-crushing over Yates' shoulders :32:
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I crush over them too!! ;)

HardB0iled said:
Do you find there are guys at the gym that will attempt to talk to you when Mike's not around? I always get a kick out of when my wife comes home from the gym when we can't work out together and tells me some dude started talking to her that won't even acknowledge her when we're there together.
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Honestly, that has only happened once. I was out of town without Michael & a guy approached me while I was deadlifting. I usually have my headphones in, and my resting b1tch face is strong in the gym. So, I probably don't appear to be easily approachable.
 
YatesWifey04 said:
These guys are just disrespectful as hell. One of them has moved my stuff (hoody, glasses, keys) or thrown his sh1t on top of mine a few times now. There's plenty of room for everyone's things without disrespecting someone else's property.



I crush over them too!! ;)



Honestly, that has only happened once. I was out of town without Michael & a guy approached me while I was deadlifting. I usually have my headphones in, and my resting b1tch face is strong in the gym. So, I probably don't appear to be easily approachable.
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Good for you!! Haha I bet that's a mean face!
 
YatesWifey04 said:
I've been told it is! Haha!! yates84 could probably shed more light on that subject!!! Haha!! Although, he straight mean mugs in the gym too!! :D
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That's called steroids and pwo mixed together! Be looking like....
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YatesWifey04 said:
I've been told it is! Haha!! yates84 could probably shed more light on that subject!!! Haha!! Although, he straight mean mugs in the gym too!! :D
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yates84 said:
That's called steroids and pwo mixed together! Be looking like....
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Hahaha!!! My wife always tells me that if I'm not smiling I look angry and hostile. Combine that with my pre-workout and I look like I'm gonna rip somebody's head off.
 
YatesWifey04 said:
Not sure about that....YET!! However, my form is WAY better than their's. It's more the staring & watching my every move that ensues after Michael leaves. It's always these same two guys. Some would consider if as flattering, but with it being all the time, it frustrates me a bit. You're right though....I need to just say F*CK them & let them enjoy the show.
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Here is how you go about this. Walk up smiling and being very nice. Ask them what their names are. They will happily give them to you because you are being nice.... at first! Once they give them to you say "Great thanks! Now I have names to give the manager if I have to complain to them that your disrespectful staring makes me uncomfortable." Wish them a good day and walk away.

They won't bother you again other than to apologize.

yates84 said:
Fuk those dudes, stupid rednecks. I would rather talk to the treadmill.
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LMAO!
YatesWifey04 said:
Nah! That face is nice, a bit cracked out maybe :) but still nice compared to your usual "get the f*ck out of my way" face!! Your gym game face is strong!!!
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I have the same face but am so quick to smile that it just makes me look manic going from intense to smiling in a fraction of a second....
 
YatesWifey04 said:
Thursday chest and arms....

Warmed-up with some active stretching and lightweight Db exercises.

Bench Press
45x15x2
45x12x3

Seated Hammer Curls
10x15x4

Db Skull Crushers
5x12x4

Hammer Strength Incline Chest Press
12.5x12
12.5x10
12.5x12
12.5x10

Superset
Hammer Strength Preacher Curls
20x10x4
Tricep Kickbacks
5x12x4

Pull-overs
15x12x4
15x10x4
15x12x4
15x10x4

Superset
Low Cable Curls
30x12x4
Tricep Push-downs
20x15x4

Db Chest Fly
8x12x2
8x10x2
*I kept these light and focused on tension & form.

I was spent, and my upper body felt like jello.....hell it still does. I probably rushed through those last sets more than I should have. There are a few guys at our gym that make me feel a bit on edge after yates84 leaves. I need to just block them out of my head and keep my focus.
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Maybe its time to get a permit if you don't have one already :D! I sure anyone with think twice about doing anything!
 
Wednesday lower body hypertrophy

Squats
6×12 @ 205

Deadlifts
10 @ 235
2 @ 285
2 @ 325
2 @ 375
2 @ 415
1 @ 445* pr!

Hack squats
4×15 @ 140

Lying leg curls
4×15 @ 60

Hyper extensions
4×15 @ bodyweight

Standing calf raises
4×20 @ 160

Seated calf raises
3×12 @ 70

Ok, really liking heavy Deads on lower hypertrophy day. I'm trying to move up slow so I don't hurt myself but heavy pulls are feeling great on my lower back still. Weighed 178 this morning! Weight is dropping but I can definitely tell the mast and winny are working when I look in the mirror, have cuts for days! I need to get some progress pics up.
 
yates84 said:
Wednesday lower body hypertrophy

Squats
6×12 @ 205

Deadlifts
10 @ 235
2 @ 285
2 @ 325
2 @ 375
2 @ 415
1 @ 445* pr!

Hack squats
4×15 @ 140

Lying leg curls
4×15 @ 60

Hyper extensions
4×15 @ bodyweight

Standing calf raises
4×20 @ 160

Seated calf raises
3×12 @ 70

Ok, really liking heavy Deads on lower hypertrophy day. I'm trying to move up slow so I don't hurt myself but heavy pulls are feeling great on my lower back still. Weighed 178 this morning! Weight is dropping but I can definitely tell the mast and winny are working when I look in the mirror, have cuts for days! I need to get some progress pics up.
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Shoot the nudes!!

Nice PR bro! Keep killing it!! And after some squats, very nice!
 
yates84 said:
Wednesday lower body hypertrophy

Squats
6×12 @ 205

Deadlifts
10 @ 235
2 @ 285
2 @ 325
2 @ 375
2 @ 415
1 @ 445* pr!

Hack squats
4×15 @ 140

Lying leg curls
4×15 @ 60

Hyper extensions
4×15 @ bodyweight

Standing calf raises
4×20 @ 160

Seated calf raises
3×12 @ 70

Ok, really liking heavy Deads on lower hypertrophy day. I'm trying to move up slow so I don't hurt myself but heavy pulls are feeling great on my lower back still. Weighed 178 this morning! Weight is dropping but I can definitely tell the mast and winny are working when I look in the mirror, have cuts for days! I need to get some progress pics up.
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Dude, congrats on the deadlift! I need to take a page out of your book and move up on the numbers more slowly. I always get ambitious and try to add too much weight and then get all pissed off when I inevitably fail.
Definitely stoked for my winny to arrive :D
 
BamBam0319 said:
Dude, congrats on the deadlift! I need to take a page out of your book and move up on the numbers more slowly. I always get ambitious and try to add too much weight and then get all pissed off when I inevitably fail.
Definitely stoked for my winny to arrive :D
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I'm loving winny, best thing I added to my cycle yet! Between that and the mast I can even touch my nips again without screaming like a little girl! What dose/duration you running?
 
Starting to widen out a little
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yates84 said:
I'm loving winny, best thing I added to my cycle yet! Between that and the mast I can even touch my nips again without screaming like a little girl! What dose/duration you running?
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Haha that'll be nice. I about smack my girlfriend every time she touches 'em.
I'm gonna stick with 50mg/day, no need to go higher really. I'm not sure how long, maybe 4-6 weeks?
 
BamBam0319 said:
Haha that'll be nice. I about smack my girlfriend every time she touches 'em.
I'm gonna stick with 50mg/day, no need to go higher really. I'm not sure how long, maybe 4-6 weeks?
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I'm going 50 days or until my liver falls out, whichever comes first. What's up with chicks and wanting to mess with your nips when you're on? I can barely put on a t shirt without cringing and YatesWifey04 wants to grab hold of them! FYI not cool, babe.
 
yates84 said:
I'm going 50 days or until my liver falls out, whichever comes first. What's up with chicks and wanting to mess with your nips when you're on? I can barely put on a t shirt without cringing and YatesWifey04 wants to grab hold of them! FYI not cool, babe.
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Dude....I ask how your nips are & only mess with them when you like it!! ;) So...meh!!!!
 
yates84 said:
I'm going 50 days or until my liver falls out, whichever comes first. What's up with chicks and wanting to mess with your nips when you're on? I can barely put on a t shirt without cringing and YatesWifey04 wants to grab hold of them! FYI not cool, babe.
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Add my girl to the nip grabbing party. Every time never fails!
 
I used to, but I've gotten better about it. He explained the feeling to me, and as a breastfeeding mom who had thrush I could fully relate to how uncomfortable & painful the sensation is. I've gotten much better & more aware. I still get them on accident sometimes, but that's cause I like rubbing on his pecs!!
 
yates84 said:
I'm going 50 days or until my liver falls out, whichever comes first. What's up with chicks and wanting to mess with your nips when you're on? I can barely put on a t shirt without cringing and YatesWifey04 wants to grab hold of them! FYI not cool, babe.
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Burnfire said:
Add my girl to the nip grabbing party. Every time never fails!
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YatesWifey04 said:
I even keep an eye out for puffiness now. I noticed it before him the other day.
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Lol, I straight up tell her that they're sensitive and it doesn't feel good for her to mess with them when they're like that, so of course she has to deliberately do it more so now I just try to keep my mouth shut and not jump out of my skin when she does it
 
What is it with women and their need to inflict pain on our nipples?! My wife's go-to response is to pinch my nips. When I walk up to her and slap her on the ass (usually when she's wearing her gym pants ) she instantly turns and with both hands goes for the nipples. When I was taking tr3st I think I literally squealed like a little girl.
 
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