Seems like training is still going well mate. I just wanted to write a positive comment in your log. The hard work, discipline and consistency you have shown over the last few years has been exceptional. It probably feels like just another day in the office to you, but I can tell you from experience that this type of work ethic towards both life and training is not common in young adults. I have seen so many people come and go in the gym and at work over the last 30 years because they either didnāt want to put in the effort or they didnāt have the discipline. You should be very proud of yourself young fella.
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Thank you so much Simo, my work ethic with life is correlated with my training. Effort must be put into both, otherwise itās like I would be choosing between being a fat ass office worker or a broke ass gym goer.
Iām sure those who are disciplined make their minds up quickly, take action, and acknowledge that achieving things takes time.
Thank you Simo! I refuse to be allow myself to be pushed around by life or economic circumstances.
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I definitely screwed up logging my training.
Guys I did not skip squatting or whatever
I did it on Monday and then I benched on Tuesday as usual
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Yates/Karwoski Training
Gaining Phase
Week 4 Day 3
Deadlift - 135 lbs x 5, 225 lbs x 5, 275 lbs x 5, 315 lbs x 5, 365 lbs x 5, 385 lbs x 5, 405 lbs x 3
Pendlay Rows - 3 x 5 - 195 lbs
Dumbbell Power Clean - 3 x 5 - 45 lbs
45 Degree Back Extension- 3 x AMRAP - 35 lbs
Barbell Curl - 3 x 8 - 90 lbs
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Yates/Karwoski Training
Gaining Phase
Week 4 Day 4
Strict Press - 95 lbs x 5, 115 lbs x 5, 125 lbs x 5, 135 lbs x 5, 145 lbs x 5, 150 lbs x 4, 140 lbs x 5
Press Behind Neck - 3 x 5 - 115 lbs
Dumbbell Lateral Raises - 3 x 8 - 30 lbs
Dumbbell Rear Deltoid Flyes - 3 x 10 - 30 lbs
Seated Ab Machine - 50 reps - 110 lbs
Dip Stand Leg Raise - 50 reps - Bodyweight
Dumbbell Side Bend - 50 reps - 65 lbs
Vertical Chest Press - 3 x 12 - 125 lbs
9 Likes
Yates/Karwoski Training
Gaining Phase
Week 5 Day 1
High Bar Breathing Squat - 135 lbs x 5, 225 lbs x 5, 245 lbs x 5, 265 lbs x 5, 275 lbs x 5, 285 lbs x 5, 295 lbs x 5, 315 lbs x 5
Dumbbell Front Squat - 3 x 5 - 75 lbs
Romanian DL - 3 x 5 - 85 lbs
Dumbbell Standing Calf Raise - 3 x 25 - 30 lbs
7 Likes
Yates/Karwoski Training
Gaining Phase
Week 5 Day 2
Competition Grip Bench - 135 lbs x 5, 155 lbs x 5, 175 lbs x 5, 195 lbs x 5, 205 lbs x 5, 215 lbs x 5, 225 lbs x 5, 215 lbs x 5
Wide Grip Bench - 3 x 5 - 185 lbs
Narrow Grip Incline Bench - 3 x 5 - 135 lbs
DB Flyes - 3 x 10 - 35 lbs
Bench Dips Dips - 3 x AMRAP
Barbell Overhead Tricep Extension - 3 x 6 - 80 lbs
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House Update
As of 12 pm-ish today, my mortgage has received final approval from the lender.
Now all I have to do is close!
This is such a unicorn in terms of life circumstances
11 Likes
Well, they are real.
Thatās exciting!
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Congratulations dude!
Laā
1 Like
Yates/Karwoski Training
Gaining Phase
Week 6 Day 1
High Bar Breathing Squat - 135 lbs x 5, 225 lbs x 5, 265 lbs x 5, 275 lbs x 5, 285 lbs x 5, 295 lbs x 5, 315 lbs x 5, 335 lbs x 5
Dumbbell Front Squat - 3 x 5 - 75 lbs
Romanian DL - 3 x 5 - 85 lbs
Dumbbell Standing Calf Raise - 3 x 25 - 35 lbs
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Impossible Challenge:
Name something more pointless than working Monday - Wednesday this week.
Readyā¦ā¦Go!
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Working Thursday-Friday after New Yearās Day.
I win.
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I have a common cold
Womp womp
I think the last time I got sick I was on a cruise with my aunts, uncles, and cousins.
Wtf is this demonic timing
Common colds are the worst. Canāt do anything about em. They just punch you in the d1ck for no reason for a couple days, then piss off randomly after theyāve had thier fun.
Stupid.
1 Like
You would think after all this time someone would have come up with a cure for the common cold, but thereās so many viruses out there that cause the common cold so thatās an almost impossible task.
They truly are stupid wiseman, I agree
@simo74 come agree with us on how common colds are stupid.
1 Like
Progressively overloading the immune system
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Deep Water Beginner
Gaining Phase
Week 6 Day 1
Deadlift - 245 lbs - 3 x 10
Squat - 210 lbs - 10 x 10
Dumbbell Lunges - 10 lbs - 3 x 10
Sit-ups - 3 x 20
Good Morning - 95 lbs - 3 x 20
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Oh sh*t. Is this the new way forward, or was today a one off from the Yates/Karowski protocol?
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This is the new way forward and a last minute decision that was made last night. I figured I can commit to DW Beginner and Intermediate.
Itās my way to crawl out of a 2-3 week emotional eating hole. Iām giving myself a reason to get my diet back on track.
Itās better this way, I would have just continued to skip conditioning too because Iām already emotionally exhausted and I do not need to compound that.
With DW, everything is reppy and I only do one day of conditioning. I already know a DW-like diet will keep me lean especially given the past cutting experience, so itās a win-win. Also I like to believe I can reverse the 2-3 weeks of fast food.
I guessā¦.I know myself so well with how I think and act, so I adjust my training accordingly.
9 Likes