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    Thread: Love2liftkat's training log

    1. #421
      Love2liftkat's Avatar
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      Default Re: Love2liftkat's training log



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      Feeling a little better today! Slept until 6 yesterday, took and nap at lunch and laid down for about 15-20 mins after work last night.

      Shoulder today

      Started with intervals on the treadmill 20 mins


      Db shoulder press SS w/ band over and backs
      20x10
      30x8
      35x8x3 sets

      SS 2
      ISO lat Machine shoulder press
      (Weight per side)
      45x8x2 sets
      45x10x2 sets

      Banded facepulls
      4 sets of 12

      SS 3
      Machine reverse flyes
      70x15
      85x12x3 sets

      Machine lateral raises
      30x15x4 sets

      Incline Db flies (Face down)
      15x15, 10x15, 5x20 dropset x 2 rounds

      SS 4
      Cable front raises
      15x12x3 sets

      Rope facepulls
      60x10x3 sets

      It’s kinda crazy how full/painful my shoulders can feel when other muscles don’t feel near as bad. Maybe I’m learning to better engage them. Lol
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      “Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
      Isaiah‬ 40:28-29

    2. #422
      Love2liftkat's Avatar
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      Default Re: Love2liftkat's training log

      Happy Friday! Leg day today! Switched things up like you suggested @guns and started with some of my glute work. It definitely helped me focus the work on my quads/hams but the first SS had me worn out! Haha

      Leg press - just to get the blood flowing
      208x25
      298x25

      SS
      Kneeling squats (smith machine)
      90x12
      140x12
      180x10
      230x8x4 sets

      Single leg Glute bridge
      7 sets of 12

      SS
      Leg press
      478x12
      568x12
      658x12
      703x12x2 sets

      Neutral grip pull-ups
      5 sets of 6

      SS
      Walking lunges
      4 sets of 12

      Hip circle lateral walks
      4 sets of 16

      SS
      Seated leg curls
      90x12x4 sets

      Leg extensions
      110x12x4 sets

      SS
      Cable glute kickbacks
      20x10x4 sets

      Single leg extensions (rotated for outer focus)
      60x12x4 sets

      Finished with stretching and some ab work.
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      “Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
      Isaiah‬ 40:28-29

    3. #423
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      Default Re: Love2liftkat's training log

      i got the idea from a top end strength and conditioning doc's article i read. so the theory is that it both primes activates and warms up the glutes and hips allowing them and everything else to fire more properly. the trade off as you figured out is we are worn out and killed when we roll into the rest of our training haha.

      looked like a great session though
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    4. #424
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      Default Re: Love2liftkat's training log

      Quote Originally Posted by guns01 View Post
      i got the idea from a top end strength and conditioning doc's article i read. so the theory is that it both primes activates and warms up the glutes and hips allowing them and everything else to fire more properly. the trade off as you figured out is we are worn out and killed when we roll into the rest of our training haha.

      looked like a great session though
      Most definitely!! It was a great session! The lunges actually didn’t bother my hip like usual! I could feel difference in how everything was firing and warmed up!! Glad you shared the suggestion!
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      “Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
      Isaiah‬ 40:28-29

    5. #425
      Love2liftkat's Avatar
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      Default Re: Love2liftkat's training log

      Started with cardio
      27 mins 15% incline

      SS
      Db bench
      25x10
      40x10
      50x8x3 sets

      Pushups
      4 sets of 10

      SS
      Cable flyes
      27.5x10-12 reps x4 sets

      Pushups
      2 sets of 8
      2 sets of 12-dropped to knees...almost fell flat on my face when I went down on my toes. Lol

      SS
      Incline Db bench
      35x10x4 sets

      Db kickbacks
      15x12
      20x10x3 sets

      Band over and backs spaced throughout the workout to stretch and work out cramping.

      SS
      Hanging knee raises
      (Did these hanging from a bar rather than elbows on pads)
      6 sets of 12

      Cable crunches
      90x12x4 sets
      82.5x15x2 sets
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      “Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
      Isaiah‬ 40:28-29

    6. #426
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      Default Re: Love2liftkat's training log

      Awesome!

    7. #427
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      Default Re: Love2liftkat's training log

      Quote Originally Posted by Love2liftkat View Post
      Most definitely!! It was a great session! The lunges actually didn’t bother my hip like usual! I could feel difference in how everything was firing and warmed up!! Glad you shared the suggestion!
      good to hear. us busted up people have to keep each other firing and moving forward no matter what
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    8. #428
      Love2liftkat's Avatar
      Love2liftkat is online now Vixen
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      Default Re: Love2liftkat's training log

      Quote Originally Posted by guns01 View Post
      good to hear. us busted up people have to keep each other firing and moving forward no matter what
      Haha ikr! I will take any help I can get!
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      “Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
      Isaiah‬ 40:28-29

    9. #429
      Love2liftkat's Avatar
      Love2liftkat is online now Vixen
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      Default Re: Love2liftkat's training log

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      Warmed up a few mins on the treadmill but used deadlifts as my “cardio” haha The girl I train with doesn’t lift heavy so I have to squeeze in and heavier work I can here and there. Today’s workout was excellent! Left feeling exhausted like it was a leg day! Too bad I can’t take a nap! 🤣

      Deadlifts
      45x12
      95x12
      135x5
      165x5
      205x5
      225x5
      245x3
      255x2x2 sets
      These felt good! Been a while since I was able to get over 225

      **I also noticed this morning that I think I am the only noisy one in the gym. Got lots of looks for dropping the weight on the floor. Love2liftkat's training log Oh well! Love2liftkat's training log

      SS
      Seated wide rows
      100x12
      120x10x3 sets

      Wide grip pulldowns
      120x12
      140x10x3 sets

      SS
      HS ISO lateral rows
      (Total weight)
      204x8x4 sets

      Neutral grip pull-ups
      4 sets of 8-10

      SS
      Hypertension
      4 sets of 12

      Straight arm pulldowns
      60x12x4 sets

      SS
      Db pullover
      40x12
      45x10x3 sets

      Db curls
      20x12
      25x10x3 sets
      Get 10% off your order @ www.MRSupps.com with code CHEAPER


      “Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
      Isaiah‬ 40:28-29

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