Love2liftkat's training log

[Love2liftkat]

Re: Love2liftkat's training log

your a beast, to bad you arent closer to my area. i bet we could tear it up big time

Man, that would be great!! I can't seem to keep any training partners...lol

[guns01]

Re: Love2liftkat's training log

your a beast, to bad you arent closer to my area. i bet we could tear it up big time

[Love2liftkat]

Re: Love2liftkat's training log

Happy Friday the 13th guys and gals! It's been a great day so far. Had a great workout, went to the book fair with my son(got 4 books for $22), finished a cake, cleaned house, took a nap, and now cooking dinner!!

Heroes Warm Up
2 rounds 10 each exercise

Squats were supposed to be first but the rack was taken so I went with the 2nd superset first.

Superset: 60 sec rests
Flat Bench Press
45x8
65x5
85x5
95x8- wasn't hard enough
100x8
100x7,1 -so I thought lol
100x6,2
Pick a weight that is work on the first set so you are struggling to get the reps on the last 2 sets.

Clapping push Ups
4 sets of 5

Superset: 60 secs rest
Banded Long Jumps
5 sets of 6

Back Squats
45x8
95x5
135x8
135x8
145x8
145x8
*Really focusing on breathing/bracing right. These felt good today- challenging but able to keep form throughout! Hips felt better too.

Superset 3: 60 secs rest

Incline Press
75x12
80x8-failure
75x9 failure
75x8, 3 failure
Pick a weight that is work on the first set so you are struggling to get the reps on the last 2 sets.

Goblet Squats added pause at the bottom
60x12
70x12
70x12
80x12-OUCH!

Tri set: 30 secs rest
Dip machine plate loaded
100x15
100x15
120x12
**I’ve lost strength in these since I haven’t done them in a while

Pistol Squat
3 sets of 6
(I did these onto a seat- first attempt ever! Will be a new challenge)

DB Lateral Raise
15x12X3

Conditioning 15 mins AMRAP
Clean pulls 12
Jumping lunges 10
Russian Twists 25

Rest periods on Hypertrophy days should be about 60 seconds

Here's today's cake for viewing fun...especially for us that are cutting! Haha

[Love2liftkat]

Re: Love2liftkat's training log

Happy Thursday! Hope you're all having a great week! Mine is going well! Turned down cake orders to keep it a little less stressful of a week! Lol

Moving a little slow this morning so I was late getting to the gym. Made it about 5:20.

Heroes Warm Up 2 rounds 10 reps each exercise

Dead Lift
45x10 SLDL
75x5 SLDL
95x5
115x3
135x5 (ss with jump squats)
165x5
185x5
**realized here that I was doing the wrong days workout so I switched
165x8 sumo
165x8 sumo
165x8 sumo
165x8 sumo
***60 secs rest between sets***

SS:
Romanian Dead Lift
115x12
115x12
115x12
115x12
115x12

Wide Grip Lat Pulldown
100x8
120x8
120x8
120x8
***60 secs rest after superset before repeating

Meadows Rows
35x8
45x8
55x8
60x8
***60 secs rest

Recline Rows
4 sets of 8
(These seemed almost impossible sadly)

Barbell Curls
40x10
30x12
30x12
30x12

Band Pull Aparts
4 sets of 25 reps-Alternating over and underhand each set.

Conditioning:
Ran 1 mile as fast as I could.
This was eye opening how pitiful my running endurance is. I had to slow down several times and even walk a couple. Sadly, it took about 12 mins. I walked the other 8 to cool down.

I was pouring sweat but man is this type of workout the type of self torture I love! Lol

[Love2liftkat]

Re: Love2liftkat's training log

Started a new workout today! Initial thoughts... "This will be fun"... Halfway through "oh my!".... End of workout and even and hour hour later HOLY CRAP I AM TIRED AND MY BODY HURTS!!!!!!! I am now (2.5 hrs later) getting a little umph back! Lol

Push strength focused day

Superset 1:

Burpees with push-up
6x2

Pause Squats
45x10
75x5
95x5
135x5
135x5
135x5
135x3,2 failed at bottom of #4 set went right back to finish out
135x3,2 " "

Superset 2:

Burpees with push-up
6 sets of 2

Flat Bench Press (heavy but with 1 rep in the tank.)
45x10
65x5
85x5
105x5
105x5
105x5
105x5
105x5- video https://youtu.be/CgCWQCbeF98

Superset 3

BB Front Squat-
**Work up to a heavy set of 3+*
75x5
85x4
95x3
95x3

Push Press-
**Work up to a heavy set of 3**
65x5
75x4
85x2-fail, 75x3
75x3


Conditioning AMRAPComplete as many rounds as possible in 15 minutes
Barbell Lunges5 each leg
Sprint50 yards
Hollow Rocks19

Notes:

Rest periods on Strength days should be about 2 minutes on main lift & 60 seconds on the following work.

Burpees with push-up (Concentrate on height and explosiveness of both the jump and the push up at the bottom) ----haha this was a fail on some of the push-ups towards the end

I collapsed on the bench outside the court I was using for conditioning. Lol

[Love2liftkat]

Re: Love2liftkat's training log

What a busy end to the week! I had 2 large cake orders to finish. One shaped like a cartoon character and the other had an edible purse, makeup, and nail polish on top. They both had side orders of cake pops and cupcakes as well. So needless to say, I was stressed out! Lol Finished around 1:15 this morning. Back up before 8 for the kids soccer! So glad they didn't have early games! Haha

Booked our plane tickets to San Diego mid June. I'm so excited! God really blessed us to make it happen. We planned to use our flier miles but ran short and someone ended up gifting is what we needed to get there!

Nutrition has been on point. Had my first free meal last night and surprisingly didn't want that much to eat. Lol

Thursday's workout:

All superset with jump rope
Deadlifts
45x5 SLDL
95x5 SLDL
115x5
135x5
155x5
175x5
175x5
175x5

Pull ups 4 sets of 8

Wide Pulldowns
70x12
85x12
100x10
120x10

DB rows
50x8
60x8
60x8

Single leg SLDL
40x10x2

Seated ISO plate loaded row
180x10x4

Tabata 2 rounds
Jump rope
Box jumps
Burpees
MB slams

Finished with 20 mins on the stair climber.


Friday's workout

Mobility work 10 mins

*All superset with jump rope*

Squats
45x10
95x6
115x5
135x5
155x5
175x5
175x4
175x3
85x10 split squats x3 sets

Bench
45x10
65x5
85x5
95x5
105x5
115x4
125x3
125x2

Lunges
25x10 -overhead walking
45x10 plié
45x10 plié

HS ISO shoulder press
50x12
60x10
70x10
80x8
90x6
100x4

Leg press -feet together
350x15
440x15
530x12
620x12
170x12 single leg, then to failure with both legs.

Side lateral raises
10x20
10x20
10x20
10x20
10x20

[Love2liftkat]

Re: Love2liftkat's training log

Dragging a bit this morning due to getting to bed after 11:30 and up at 4:25. But managed to get rolling and have a good workout.

Superset jump rope throughout workout.

Mobility work 10-12 mins

Squats
Banded x15
45x10
95x5
135x5
155x5
175x5
185x4
185x3 failed #4 tweaked my back trying to get it back up
175x3 back was bothering me-dropped
135x5 tried again

Bench
45x10
65x5
85x5
95x5
105x5
115x5
115x4
115x3

Leg press
170x15
260x15
350x12
440x12
125x15-single leg- both sides and then both legs to failure.

DB press
20x12
25x12
30x8

Side lateral raises
10x15x4

Cable lateral raises
5x12x4

[Love2liftkat]

Re: Love2liftkat's training log

This morning's workout was awesome and exhausting at the same time...

Superset with jump rope

Deadlifts
45x8 SLDL
75x5 SLDL
95x5 SLDL
115x5
135x5
155x5
175x5
195x5
205x4
215x2
225x1

Triset with jump rope
Pull ups 5 sets of 8-10

HS ISO lateral wide rows
114x12
164x10
204x8
254x6

Tri set with jump rope

Straight arm Pulldowns
35x12
42.5x10
45x10
45x10

Cable rev fly- single arm
5x12
7.5x12
7.5x12
7.5x12

Tri set with jump rope

Wide Pulldowns
100x10x3

Seated leg curls
70x12x3

Tri set with jump rope

Double cable Pulldowns
27.5x15 with 3 sec hold
35x12
35x12

HS ISO High pulls
100x10x3

Cardio 20 mins

[Love2liftkat]

Re: Love2liftkat's training log

Thank you! I'm bad about jumping too quick to cut calories and add cardio. I'm guessing my body was just responding poorly to all of the extra work I was doing around the house. We were moving lots of heavy furniture, ripping up carpets, and scraping up very old vinyl and glue. More work and my body decides to prepare for famine! [emoji23]

[guns01]

Re: Love2liftkat's training log

Weight went backwards last week. Managed to gain weight guessing due to stress/holding water. Thankfully with lots of cardio, it's back off this week! Just praying it keeps moving down!

Workouts have been excellent this week! In the zone and feeling good for the most part. A little more tired today but just pushing through. Went back after work for cardio due to running over a bit this morning.

if it is from stress and water, then dont fire up extra cardio lady. if you are keeping a nutrition and stressors log, go back and see if you missed or added something in that caused the spike and adjust that. if you bound up and then crank up the cardio then you are running the same risk of stalling out your metabolism again. i always give bumps up in weight 2 wks before either adjusting cals or increasing cardio. 9 out of 10 times with my clients they are cheating on their diets or doing something that i dont know about though haha. not saying that's what you are doing but mine are terrible for it. always keep in mind slow steady progress and small adjustments one at a time and you will be good to go

[Love2liftkat]

Re: Love2liftkat's training log

Weight went backwards last week. Managed to gain weight guessing due to stress/holding water. Thankfully with lots of cardio, it's back off this week! Just praying it keeps moving down!

Workouts have been excellent this week! In the zone and feeling good for the most part. A little more tired today but just pushing through. Went back after work for cardio due to running over a bit this morning.

[Love2liftkat]

Re: Love2liftkat's training log

Training is going well...last week was a rough we. We removed all of our old flooring and had new floors placed. I never realized the work that went into replacing floors! Old vinyl removal is the worst part! That mess is for the birds. Haha It's worth it though! They look so good now! I pushed through the insane fatigue and still trained all week last week though.

Weight was up last week so we dropped my calories some more as well as I decided to add in a little more cardio after my workouts as well as jump roping between lifting sets. It's nice to keep my heart rate up and keeps me sweating throughout my workouts!

[Love2liftkat]

Re: Love2liftkat's training log

Here's my workout from yesterday.

Mobility 15 mins
Squats
45x10
75x5
95x5
115x3
125x2
135x2
145x2
155x5
160x5
160x5
160x4,1
160x0 failed

Deadlifts
160x5
Sumo deads
135x5
135x5
135x5
135x5

Bench
45x6
65x5
85x5
95x5
105x5
105x5
105x5
115x4

7 sets of banded pull ups various styles superset throughout workout

Push press
65x6
75x5
80x4
90x0

Side lateral raises
10x12x3

Went today at lunch for tabata with one of the girls I work with. She had never done it before. That was very entertaining! Haha I also got in an extra 20 mins on the treadmill.

[Love2liftkat]

Re: Love2liftkat's training log

It is pretty sad how hard it is to find a good one! When I was dealing with diagnosing my thyroid issues I went to 6-8 different dr's and even waited on a waiting list for 18 months to get into my current dr. She's great at listening but that's all. Lol My endo isn't too bad but definitely not open. I may end up ordering my own blood work.

[guns01]

Re: Love2liftkat's training log

Thank you @guns01 that's very helpful! No worries with the birth control. Not on any. (Tubes are tied) I really appreciate your help! I need to find a dr that's open minded to listen to me! That's been the struggle. They basically rolled their eyes at me last time I went in and told them I thought my hormones were off.

it is almost impossible to find any good docs any more. it seems like the middle eastern ones or the younger ones that are more assosiated with sports med are about the only ones you can get to work with you. 99% are book people that suck balls and are treating numbers on paper and not what we need and feel. if you are up to it you could always do it on your own if your state allows non doc prescribed blood testing. i can have my own labs that i choose drawn and done at any time and i get emailed results within a few days. if you go that route, you can start at the lowest dose possible on an anti estrogen medication that you choose and do it yourself where you feel best. the cool part of all the anti estro meds is they are neither controlled nor sched meds. so you can order them from pretty much any where with no legal issues. you can either do that or just play around with the otc and find one that will work for you. either way you should be able to get it in check on your own