Love2liftkat's training log

[Love2liftkat]

Re: Love2liftkat's training log

Happy Monday all! I hope you all had a great weekend! Mine was great! Had family pics taken Saturday for the first time in 8+ years. Excited to see how they turn out! Today's workout was good! Not my strongest but still a good solid workout. Good steady energy and no major pains thankfully!

Barbell Bench Press
Set 1 : 45x10
Set 2 : 65x5
Set 3 : 85x5
Set 4 : 95x5
Set 5: 95x8

https://youtu.be/Trf0A2NA4Yg

Set 6 : 105x5
Set 7 : 115x5
Set 8 : 125x5
Set 9 : 95x8

Barbell Squat
Set 1 : 45x10
Set 2 : 95x5
Set 3 : 135x5
Set 4 : 165x5
Set 5 : 185x5
Set 6 : 195x5
Set 7 : 205x4
Set 8: 185x5
Set 9: 135x8

BB Push Press
Set 1 : 75x5
Set 2 : 85x5
Set 3 : 95x4
Set 4 : 105x3
Set 5: 105x3

Superset
DB lateral raises
Set 1: 15x12
Set 2: 15x12
Set 3: 15x12

Front/side lateral raises
Set 1: 5x15
Set 2: 5x15
Set 3: 5x15
Set 4: 5x15

DB Rotations
Set 1: 10x25
Set 2: 10x25

Superset:
Cable Lateral Raise
Set 1 : 5x12 R/L
Set 2 : 5x12 R/L
Set 3 : 5x12 R/L
Set 4 : 5x12R/L

Cable crunches
Set 1: 65x15
Set 2: 65x15
Set 3: 72.5x12
Set 4: 80x10

[Love2liftkat]

Re: Love2liftkat's training log

Tuesday:

Pull day... Had to be quick with this one. Had to be out of the gym early. Still had a good workout. My glutes are pretty sore too!!

Wide grip pulldowns
Set 1: 70x15
Set 2: 85x15

Pull-ups
Set 1: wide pull ups 4 @ bw
Set 2: neutral pull up 7@ bw
Set 3: pull ups 4 @ bw
Set 4: banded neutral pull ups x10
Set 5: banded wide pull ups x8
Set 6: banded pull ups x8
Set 7: banded chin ups x10

Deadlifts
Set 1: 95x10
Set 2: 135x5
Set 3: 165x5
Set 4: 185x5
Set 5: 205x5
Set 6: 225x5

Superset

Wide pulldowns
Set 1: 100x12
Set 2: 100x12
Set 3: 120x10
Set 4: 120x10

Cable row with rope
Set 1: 75x10
Set 2: 75x10
Set 3: 75x10
Set 4: 75x10

Superset
Cable kickbacks
Set 1: 7.5x12
Set 2: 10x12
Set 3: 10x12
Set 4: 10x12

Rev flyes
Set 1: 60x15
Set 2: 60x15
Set 3: 60x15
Set 4: 60x15

[emoji4][emoji106]🏻

[Love2liftkat]

Re: Love2liftkat's training log

Today...

Stayed up a bit too late last night plus I usually sleep til 6 on Wednesdays so I'm definitely feeling extra fatigued and sore today. Will balance out with having Thursday off though. I hope you all have a safe and wonderful thanksgiving!

Push Day #2

Bench
45x10
65x12
85x12

DB bench
30x12
35x10
40x8

Walking lunges
Bw x12
40x12
50x12
50x12

Machine flyes
75x15
85x12
85x12

Superset:

Push press
75x6
85x5
85x5
95x4
95x4
95x3

Plate lateral raises
5x15x5

DB lateral raises
15x12
15x10
10x12
10x12

Leg press- toes outward(seems to light up my outer quads)
260x15
350x15
440x12
530x10
620x8, 530x8, 440x10, 350x10, 260x10 dropset (tears included lol)

Machine lateral raises
30x12
30x12
30x12

[BABY1]

Re: Love2liftkat's training log

Hey Kat,

How's your training going these days?

[thudgens96]

Re: Love2liftkat's training log

I've been wondering where she's at myself

Sent from my SM-S975L using Tapatalk

[Love2liftkat]

Re: Love2liftkat's training log

Hey Kat,

How's your training going these days?

I've been wondering where she's at myself

Sent from my SM-S975L using Tapatalk

Aww thanks so much for checking on me you guys! That means a lot! I have been doing well! I am not a rep for MR anymore so I got busy and haven't been on here in a while. I hope you all have been well and had a great Christmas/New Years!

Training has been good. Strength has been increasing! Squatting 225 for 3x3 last week. I hit it as a PR Max about 2 weeks before Christmas. The program I'm doing right now focuses on the main 3 lifts in a push/pull split. So, I'm able to do them twice a week.

Nutrition has been decent but traveling, holidays, and bdays definitely effected it. I am back on track and dialing things in even more.

Health wise- joint pains haven't been bad but more present than they were for a while...headaches have been pretty regular- most every day. My thyroid issues seem to of flared up lately as well. They could all be related but I do have a check up in march. Just gonna keep working on nutrition for now- will see if that helps any.

Thanks again for checking on me!

[guns01]

Re: Love2liftkat's training log

where you at kat? you taking a break or healing up?

[Trixie]

Re: Love2liftkat's training log

We miss you, thanks for catching us up.

[Love2liftkat]

Re: Love2liftkat's training log

where you at kat? you taking a break or healing up?

Still around and still training. Just took a break from the forums. I'm back and am going to start logging again.

We miss you, thanks for catching us up.

Aww thanks! Miss you guys too!

[Love2liftkat]

Re: Love2liftkat's training log

Happy Friday all. Long story short- son has had the flu all week so training has been adjusted to be able to get it in where and when I can...today I combined my upper body and lower body metabolic workouts to get them both in.

I'm doing new workouts...It's a nice mixture of training for strength, hypertrophy, metabolic, & conditioning. We've also started adjusting my macros to drop this unwanted fat.

Full body metabolic workout
(All exercises done with a RPE weight for 10-12 reps but only 4-6 reps, only 5 seconds rest between sets)

Chest Press Machine
*2wu sets*
64x6-5secs > 64x6-5secs > 64x6-5secs > 64x6-5secs > 64x5-5secs > 64x4-5secs

Chest Fly Machine
70x6-5secs > 70x6-5secs > 70x6-5secs > 70x6-5secs > 70x5-5secs

Wide Lat Pull Down
100x6-5secs > 100x6-5secs >100x6-5secs >100x6-5secs >100x6-5secs >100x5-5secs

Seated Row
100x6-5secs >100x6-5secs >
100x6-5secs > 100x6-5secs >
100x5-5secs >100x4-5secs

DB Curls
15x6-5secs > 15x6-5secs > 15x6-5secs > 15x6-5secs > 15x6-5secs > 15x6-5secs

Cable Overhead Rope Triceps Extensions
35x6-5secs > 35x6-5secs > 35x6-5secs > 35x6-5secs > 35x6-5secs > 35x6-5secs

Machine Side Raises
30x6-5secs > 30x6-5secs > 30x6-5secs > 30x6-5secs > 30x6-5secs > 30x6-5secs

Face Pulls
45x6-5secs > 45x6-5secs > 45x6-5secs > 45x6-5secs > 45x6-5secs > 45x6-5secs
Leg Press
*2 wu sets*
530x6-5secs > 530x6-5secs >
530x6-5secs > 530x6-5secs >
530x6-5secs > 530x6-5secs
Leg Extensions
65x6-5secs > 65x6-5secs > 65x6-5secs > 65x6-5secs > 65x6-5secs > 65x6-5secs
Leg Curls
50x6-5secs > 50x6-5secs > 50x6-5secs > 50x6-5secs > 50x6-5secs > 50x6-5secs
Calves
90x6-5secs > 90x6-5secs > 90x6-5secs > 90x6-5secs > 90x6-5secs > 90x6-5secs

Hanging Leg / Knee Raises
6 reps-5secs> 6 reps-5secs>
6 reps-5secs> 6 reps-5secs>
6 reps-5secs> 6 reps-5secs

Weighted Crunches
67.5x6-5secs >67.5x6-5secs >
67.5x6-5secs > 67.5x6-5secs >
67.5x6-5secs > 67.5x6-5secs
Conditioning - 5 rounds for time

Med Ball Scoop Throw10
Med Ball Slam10
Med Ball Push press throw10
Burpees5

**Conditioning Completed in 8:24**

[Dzone]

Re: Love2liftkat's training log

Youre doing great!!!!!

[guns01]

Re: Love2liftkat's training log

looking good kat and moving some pretty silly weights as well

[Love2liftkat]

Re: Love2liftkat's training log

Youre doing great!!!!!

looking good kat and moving some pretty silly weights as well

Thanks guys! ☺

[Love2liftkat]

Re: Love2liftkat's training log

Happy Monday! I hope you all had a good weekend!

Strength focus - Push Day

Superset
Clapping push-ups
4 sets of 5

Bench (RPE 8)
3 wu sets
105x6
115x6
115x5
115x5
Superset 2:
MB Push Press Throw
18lb ball x 4reps x 4 sets
Isolateral Shoulder press machine (RPE 8)
55x6
60x6x4
Superset 3:

Squat Jumps
4 sets of 5
Front squats (RPE8-10)
2 wu sets
95x6
105x6
115x6x3

Seated Dip Machine
90x12
140x8

Fat Burning / Strength Building Complex x15 Minutes- AMRAP
5 Thrusters
13 Burpee
18 Sit-ups


Workout called for ISO lateral bench machine and DB goblet squats but I was just itching for the main lifts so I modified it a little...crazy, I wanted to spend all morning squatting but I kept it short and sweet.

[MOUNTAIN-MAN]

Re: Love2liftkat's training log

Looking awesome katt keep at it