Love2liftkat's training log

[Love2liftkat]

Re: Love2liftkat's training log

Thursday's workout...

Running way late!

20 mins hiit on stairs

Bench
45x6
65x8
85x8
100x5
110x5
120x5

Push press
65x5
85x4
85x2
**wrists were hurting so I switched to HS Machine

Plate loaded HS shoulder press machine
60x12
80x10
90x8
100x6

Side lateral raises
10x12x4
15x10-12x6

Front/side lateral raises (opposing sides)
5x20X3
7.5x15x4

Cable crunches
65x20x3
72.5x15x3
75x12x2

[Love2liftkat]

Re: Love2liftkat's training log

I get tired reading your log,lol. So awesome! I love intervals. How ya feelin these days?

Haha thank you Baby! I've been feeling pretty good! Joints are mostly achey and not near as painful. Mornings are the worst as far as stiffness goes. I haven't bothered with seeing my rheumatologist though. Just trying to wait it out.

[BABY1]

Re: Love2liftkat's training log

I get tired reading your log,lol. So awesome! I love intervals. How ya feelin these days?

[Love2liftkat]

Re: Love2liftkat's training log

Tuesday push

Intervals on stairs 30

Bench press
45x10
65x5
85x5
100x5
110x5
120x5
125x4- I think this might be a rep PR

Superset

Banded Squats
50x20
50x20
95x8
115x5
135x5
155x5
175x4

Side lateral raises
10x12x5
15x10x2

Superset

Cable lateral raises
5x10x4

Cable crunches
65x15x2
72.5x12x2

[Love2liftkat]

Re: Love2liftkat's training log

Monday pull workout

30 mins stair intervals

Superset 1:

Pull ups
5 sets of 8-10

Deadlift
45x10
95x5
135x5
155x5
175x5
195x5
215x3

Superset 2:

DB Rows
60x10
70x10
80x8

DB curls
15x12
20x12
25x12

Triset

Wide grip pulldowns
100x12
120x10
110x10
110x10

Straight arm pulldowns
42.5x12x4

Rope cable high pulls
50x12x4

All out of time.

[Love2liftkat]

Re: Love2liftkat's training log

[Love2liftkat]

Re: Love2liftkat's training log

Just wanna add...I am so sore and sitting in this car is not good for the soreness! Hahaha

[Love2liftkat]

Re: Love2liftkat's training log

Just wanna add...I am so sore and sitting in this car is not good for the soreness! Hahaha

[Love2liftkat]

Re: Love2liftkat's training log

Happy Friday! We are officially on the road to get our kiddos back! I'm beyond excited!

This week has been a good week! I have been feeling a lot better! Joints are a little stiff in the mornings but not bad. Doing cardio before lifting has helped get me warmed up and moving better through my workout. Reps have been smoother and not such a struggle on the squats/deads. Here's today's workout.

Push Day

30 mins stairs

Benches were taken so I warmed up with Dumbbells.
25x12
35x12

Bench
85x5
100x5
110x5
120x4
125x3
135x2-woohoo!

DB shoulder press
25x10
30x8
35x6
25x8

Banded Squats
45x10
95x8
115x8
135x5
155x5
165x5
175x5

Side lateral raises
10x20x3

Superset
Cable crunches
65x15
72.5x12x3

Cable side lateral raises
5x12x4 each side

[Love2liftkat]

Re: Love2liftkat's training log

Haha @tbj

Here's yesterday's workout.
Thursday's workout

Pull day

Intervals on Stairs 30 mins

Deadlifts
45x8
95x6
135x5
155x5
175x5
185x5
195x4

Wide grip pulldowns
85x12
100x12
120x10
120x10
120x10

Superset:

Decline ez bar pullovers- Lat focused
30x12
40x10
40x10
40x10

Single leg deads
20x8
25x8
30x8
30x8

Superset:

HS plate loaded seated rows
180x10
200x10
220x10
220x10

Single leg elevated glute bridge
10 reps each side 4 sets
**these hurt!!! Haha

Short workout but the cardio has been cutting into it vs having to come on lunch -which is unpredictable/inconsistent.

[TBJ]

Re: Love2liftkat's training log

I swear to god I read your name as "love2katandlift".

Here's to working long nights!

[Love2liftkat]

Re: Love2liftkat's training log

Sorry a bit behind. This is the last week the kids are gone so we've been trying to enjoy every moment we can together.

Here are the first two workouts. Today's to come later.

Monday - pull day
Started with 35 mins on stair master

Deadlifts
45x10
95x5
135x5
155x5
175x5
185x5
195x4

Pull-ups
6 sets mostly wide. Some narrow/neutral grip

Pulldowns
85x12 slow/hold @ bottom
100x12
100x12
120x10
120x10

DB rows
50x8
60x8
70x8

Cable rows
85x10
85x10
100x10
100x10

Straight arm pulldowns
42.5x10x3

Cable crunches
65x12-15x8

Rev cable flyes
7.5x20x4



Tuesday push day
Started with 30 mins on stair climber

Bench
45x6
65x5
85x5
95x5
105x5
115x4
95x8
**couldn't find my wrist wraps so the heavier ones hurt a bit

Banded Squats
45x10
95x8
135x5
155x5
165x4
135x5
95x8
Finished with more body weight banded squats

DB shoulder press
25x10
25x10
30x8
30x7
30x6

Side lateral raises
10x20
15x10
15x10
15x10, 10x12, 5x15 drop set
5x20

Wednesday
30 mins intervals on stairs

[Love2liftkat]

Re: Love2liftkat's training log

from what i understand and have actually applied to myself and others is that it forces you to stay knees out. that will activate both the hip flexors outer glute max and the lat quad. which in turn will fire all of the muscles that you want and tech very good control and technique. a great prehab/rehab tech for sure. you can do it while walking side ways lunging as well to further develop if you want to do it as an additional secondary squat movement. start off very sparingly because it will light them up big time. trust me, my pt broke me off when my it band got so out of hand i couldnt even lock my quad out fully. 2 sessions and i was squatting again almost pain free with some other stuff also

That has been my experience as well so far! I am bad about my knees collapsing. They keep me focused on holding them out. Doing that keeps other things in line as well!

[guns01]

Re: Love2liftkat's training log

Thank you Guns! That means a lot especially coming from you! It was just a wild guess that it would help! It felt much better while squatting! Kept me focused on the motion and form instead of how heavy it felt or being scared etc.

from what i understand and have actually applied to myself and others is that it forces you to stay knees out. that will activate both the hip flexors outer glute max and the lat quad. which in turn will fire all of the muscles that you want and tech very good control and technique. a great prehab/rehab tech for sure. you can do it while walking side ways lunging as well to further develop if you want to do it as an additional secondary squat movement. start off very sparingly because it will light them up big time. trust me, my pt broke me off when my it band got so out of hand i couldnt even lock my quad out fully. 2 sessions and i was squatting again almost pain free with some other stuff also

[trekrider215]

Re: Love2liftkat's training log

Awesome this is a sweet log!