Love2liftkat's training log

[Love2liftkat]

Re: Love2liftkat's training log

Thanks Guns!

Happy Thursday. My dog wouldn't stop barking until after 12 last night but despite only 4 hrs of sleep, I felt pretty good!

Fasted Cardio
20 mins Stairs

Bench (45-60 secs rest)
45x15
65x10
85x5
100x5
110x5
120x5
125x5
130x5 rep PR!
95x8 w pause
** over the past few weeks, I have adjusted my grip on the bar. I have come in a lot closer and now that I'm past the awkwardness of adjusting, I feel much more secure and much more power/drive at the bottom. I'll try to take a video soon.

Squats (45-60 secs rests)
45x10
95x10
115x8
135x5
155x5
175x5
185x5
195x5
135x10- constant tension

Push press (30-45 secs rest)
75x6
85x6
95x5
100x4
100x2
**wrists always start bothering me as weight gets heavier.

Superset: no rests
DB shoulder press
25x18
25x15
25x12
25x10

Lateral raises
15x12, 10x12 drop set
15x12, 10x12 drop set
15x12, 10x12 drop set
15x12, 10x12 drop set

Machine lateral raises
30x10
30x10
30x10



Lunch -yum yum (was dinner one night)

[guns01]

Re: Love2liftkat's training log

good to see you back and you are still plugging along

[Love2liftkat]

Re: Love2liftkat's training log

Sorry I disappeared for a while. It's just hard to make time to get one here sometimes. Life is always throwing stuff at you! So here's this week so far...

Monday
**fasted**

stairs 20 mins

Bench press
45x10
65x5
85x5
95x5
105x5
115x5
120x5
125x5
130x4PR
95x10- no lockout

Squats
45x10
95x8
135x5
155x5
165x5
175x5
185x5
195x5
135x8

HS Shoulder press plate loaded machine
80x12
90x10
100x10
100x10

Push press
65x6
85x6
95x5
95x5

Side lateral raises
10x12
15x12, 10x12, 7.5x12, 5x12 drop set
15x12, 10x12, 7.5x12, 5x12 drop set
10x12x3 sets

Several sets of banded pull aparts worked throughout shoulder work.

Swapped Tuesday and Wednesday rest day due to work schedule

Wednesday
**fasted**
Stairs 21 mins

Warmed up with wide grip pulldowns
70x20
85x15

Superset

Banded Pull ups on smith
7 sets of 8-10

Cable crunches
65x15
70x12x2
72.5x12x4

Wide grip pulldowns
100x12
120x10
130x8
120x10

Straight arm pulldowns
35x15
42.5x12x3

Rope cable rows -
Not sure what to call these lol
50x15
65x15x3
72.5x12x2

Iso rows
204x12x5 varied grip

Destroyer set- Kat's version haha
25x60, 15x30, 10x20, 7.5x20FR, 5x20FR
** I laid there for about 30 seconds lol

Reverse flyes
10x20, 5x20 drop set x2 sets

**I did not do deads today. I have been having trouble with my piriformis again so I decided to try not deadlifting twice a week for a while until it calms down.

[Love2liftkat]

Re: Love2liftkat's training log

I understand how much work goes into a beauty like that. My wife makes and decorates cakes. No 5 tier cakes. One that standout is it looked like a moto cross Trac it was pretty cool.

Sent from my SM-S820L using Tapatalk

That's really cool! It is a lot of fun to make them! Definitely a ton of work too! This was my first 5 tier! I've only made 3 wedding cakes so far...Mostly birthday and shower cakes.

[thudgens96]

Re: Love2liftkat's training log

I understand how much work goes into a beauty like that. My wife makes and decorates cakes. No 5 tier cakes. One that standout is it looked like a moto cross Trac it was pretty cool.

Sent from my SM-S820L using Tapatalk

[Love2liftkat]

Re: Love2liftkat's training log

My first official 5 tier wedding cake! Made it through successfully! #thankyouGod

[Love2liftkat]

Re: Love2liftkat's training log

ok, go to elitefts.com and look for the sling shot hip circle for your banded squats around your knees. it is made specifically for that purpose. also you can get a pair of the long mini pro bands for under 20 bucks i believe. so their you go. go shopping and get silly haha

Thanks! Not bad! I will order them soon!

[guns01]

Re: Love2liftkat's training log

Ahh yeah you're right! I looked it up. My band isn't quite that tight since I just looped my long light band twice! I'm going to have to get more bands. I have wanted to do banded squats like you're talking about but I don't have a double set. Just singles.



Thank you so much Trixie!! It's so easy to get caught up in the moment and forget the big picture! I started this journey well over 200lbs and very little muscle. Thank you again!

ok, go to elitefts.com and look for the sling shot hip circle for your banded squats around your knees. it is made specifically for that purpose. also you can get a pair of the long mini pro bands for under 20 bucks i believe. so their you go. go shopping and get silly haha

[Love2liftkat]

Re: Love2liftkat's training log

Whew, it's been a busy week. Let me catch you up...switched up training a bit while in between programs to see if I wanted to go back to training muscle groups more individually or stick with a push/pull style. It has definitely been a shock for my body. I have been sore all week! Lol

Monday:

Back @5am

Stairs 30 mins

Deads
45x10
95x8
135x5
155x5
175x5
185x5
195x5
205x2, 215x2, 225x1 no rests other than adding weight.

Pull-ups
5 sets of 6-10

Straight arm pulldowns
42.5x15
47.5x12
50x10x2

Plate loaded Seated row
180x10
190x9
200x8
210x6x2

Tuesday:

Chest @5am

Stairs 30 mins

Bench
45x10
65x5
85x5
100x5
110x5
120x5x2
95x8

Incline bench
65x8
85x5
90x5
95x5

Incline flyes
25x12
30x10
35x8

Machine flyes
75x12
85x10x3


Wednesday

Arms @12:30

Cardio
25 mins -stairs
15 mins 30sec/30sec sprints

Arm workout

Warmed up with DB curls and extensions

Superset

Ez bar curls
35x15
45x12
50x10
55x7,6,4

Close grip bench
65x12
85x10
90x8
95x8,7,6

Chin ups 3 sets of 8

Superset

Preacher curls
45x10
50x10,10

Cable tri press downs
35x15
42.5x12
50x10

Thursday:

Shoulders @5am

30 mins stairs

Push press
45x10
65x6
75x5
85x4
95x1

Machine press
70x12
80x10
90x7,6,4

Side lateral raises
5x20
10x12x2
15x10x3

Rev cable flyes
7.5x20x5

Hang and swing destroyer set
25x60, 15x30, 10x30, 5x30, band holds 10 @10 seconds

Flyes on incline bench
10x10
5x20x2

Machine lat raises
30x8x3

Right shoulder had a tightness running down through my arm. I kept stretching and eventually got a medicine ball and rolled it up against the wall. Between the rolling and the rear delt work, it calmed down a little by the end.

Friday:

Legs @8am

Started on the stairs but a friend came in so I did some light interval running with him for 25 mins 3.3mph/6.5mph

Squats
Bw x20
45x10
95x8
115x8
135x5
155x5
175x5
185x5
195x4x2

Single leg sldl's
40x10
50x10x3

Close stance Leg press
260x15
440x12
530x12
620x10, 530x10, 440x15, 350x20, 260x20, 170x30 drop set
I just kinda set there after that one.

BB Hip thrusts
135x15
175x10x2

I attempted some extensions but knees were starting to bother me so I called it quits.

[Love2liftkat]

Re: Love2liftkat's training log

oh i got ya. i was thinking you were doing them with band tension on the bar. i think the bands around the knees are called hip circles. i believe that's what the technique or at least the setup is called. the way that most do it is they do them dry without weight then work up to their warm up sets and remove them for their heaviest sets. that way it is tricking your body into the motion going in and then it takes over with your heaviest weight. if you do the banded work that i am talking about, to me it makes me stay tighter and puts far less stress on my back knees and hips. it doesnt make any sense as to why but it is much more comfortable for me to push 5-600lbs from the mid point up with band tension than it is with that amount of straight up free weight. in my mind i think its because i am more focused because the bands will bury you if you dont lock in and hold everything tight as soon as you unrack but with straight free weight you have a little wiggle room and tend to loosen up form. may be an additional technique to add to your tool box and give a try though

Ahh yeah you're right! I looked it up. My band isn't quite that tight since I just looped my long light band twice! I'm going to have to get more bands. I have wanted to do banded squats like you're talking about but I don't have a double set. Just singles.

Kat, you have NO mess there I saw how far you had already come before you started this thread. Look back at page 2 and see your squat video you have made a lot of progress since then. Kudos you're amazing.

Thank you so much Trixie!! It's so easy to get caught up in the moment and forget the big picture! I started this journey well over 200lbs and very little muscle. Thank you again!

[Trixie]

Re: Love2liftkat's training log

Today's workout...



So happy that strength seems to be coming up. Weight is teetering around the same area but I'm feeling a little leaner. I'm so ready to see the muscles under this mess! Hahaha

Kat, you have NO mess there I saw how far you had already come before you started this thread. Look back at page 2 and see your squat video you have made a lot of progress since then. Kudos you're amazing.

[guns01]

Re: Love2liftkat's training log

I wish I was that strong. It's just the band around my knees. Just didn't know what to call it!

oh i got ya. i was thinking you were doing them with band tension on the bar. i think the bands around the knees are called hip circles. i believe that's what the technique or at least the setup is called. the way that most do it is they do them dry without weight then work up to their warm up sets and remove them for their heaviest sets. that way it is tricking your body into the motion going in and then it takes over with your heaviest weight. if you do the banded work that i am talking about, to me it makes me stay tighter and puts far less stress on my back knees and hips. it doesnt make any sense as to why but it is much more comfortable for me to push 5-600lbs from the mid point up with band tension than it is with that amount of straight up free weight. in my mind i think its because i am more focused because the bands will bury you if you dont lock in and hold everything tight as soon as you unrack but with straight free weight you have a little wiggle room and tend to loosen up form. may be an additional technique to add to your tool box and give a try though

[Love2liftkat]

Re: Love2liftkat's training log

if you are hitting 195 with bands on you are freaking beasting it big time. i only get up to 315-365lbs not counting band resistance for sets of 6-10. so that is impressive ma'am

I wish I was that strong. It's just the band around my knees. Just didn't know what to call it!

[guns01]

Re: Love2liftkat's training log

if you are hitting 195 with bands on you are freaking beasting it big time. i only get up to 315-365lbs not counting band resistance for sets of 6-10. so that is impressive ma'am

[Love2liftkat]

Re: Love2liftkat's training log

Today's workout...

Stairs 20 mins

Banded Squat
Bw x20
45x10
95x8
115x5
135x5
145x5
155x5
165x5
175x5
185x5
195x3---I was so stoked to finally work up to this again! It's been so long! Felt good!!

Pull ups
6 sets of 6-10

Deadlifts
135x5
155x5
175x5
185x5
Absolutely no energy in these. Got a little too excited and carried away with the squats. Lol

Wide grip pulldowns
75x10 with 3 sec hold at bottom
100x12
110x12
120x10
130x8
140x6

DB rows
60x10
70x8
80x6
These kick my butt! They shouldn't but I was ready to collapse after them.

Superset them with DB curls
15x10
20x10
20x10

Seated rows
120x10
160x10
160x10
160x10

Superset these with underhand banded pull a parts.


So happy that strength seems to be coming up. Weight is teetering around the same area but I'm feeling a little leaner. I'm so ready to see the muscles under this mess! Hahaha