Love2liftkat's training log

[Love2liftkat]

Re: Love2liftkat's training log

Good morning! Started with cardio intervals of incline walking and running. Tried to keep the intensity about mid level to keep from wearing myself out too much for lifting. She can’t train until 6 so I just get there at 5:30 to get cardio in.

25 mins cardio

Chest & abs

SS 1
Bench & 12 band over/back
45x15
75x10
95x8
105x6
115x4
125x3x3 sets
105x6
95x10

SS 2
Cable flyes
27.5x15
30x12x3 sets

Vbar bar Tri push down
60x10x4 sets

SS 3
Incline Db press
35x8x3 sets
30x8

Db Overhead Extensions
35x10x3sets
30x10

SS
Cable crunches
90x15x3
90x12
80x15x2

Hanging leg raises
6 sets of 12-15

(Threw in a few sets of neutral grip pull-ups with the abs)

Finished with some stretching.

[guns01]

Re: Love2liftkat's training log

Thank you!!! Those containers are everywhere now! It’s crazy! They use to be so hard to find anywhere other than online!

i get the 10 packs from amazon for like 2 bucks

[Love2liftkat]

Re: Love2liftkat's training log

i get the 10 packs from amazon for like 2 bucks

Nice! That’s where I got mine but there were like $10 or something. It was like a year ago. Lol

[Love2liftkat]

Re: Love2liftkat's training log

Good morning! Back day!! Whoop whoop! One of my favs and one that I would just keep going without a time limit! Lol Had a great workout! Mind to muscle connection was great and Deads felt good too! Haven’t gotten more than 3 reps 225 in a while.

15 mins Incline walking @15%

Started on deadlifts before friend got there so I could get some heavier sets in.

Deadlifts
45x8
95x5
135x5
165x5
185x5
205x5
225x5x3 sets

SS 1
Pulldowns
120x10x4 sets

Seated double cable Rows
50x8x3 sets
42.5x10

SS 2
Good morning
50x10x3 sets

Db rows
70x8
75x8x2 sets each arm

SS 3
Stretchers
100x12
110x12
120x10

Straight arm pulldowns
60x12x3 sets

SS 4
Double cable curls
20x12x4 sets

Hypertension
4 sets of 12

SS 5
Pullovers
45x10x3 sets

Db curls(all angles)
20x10x3 sets

Even got some new leggings at old navy yesterday! Breaking up my black on black haha
IMG_1857.jpgIMG_1872.jpg

[BABY1]

Re: Love2liftkat's training log

Go girl!! Love the colors

[guns01]

Re: Love2liftkat's training log

nice looking beast session for sure

[Love2liftkat]

Re: Love2liftkat's training log

Go girl!! Love the colors

Thank you!

nice looking beast session for sure

Thanks! Felt good!

[Love2liftkat]

Re: Love2liftkat's training log

Good afternoon ! I hope you all had a great 4th! We spent the day on the lake. Had some friends come over with their jet skis and another brought his boat so lots of fun! Finished the day grilling NY strips and shooting fireworks.

Today’s workout:

20 mins cardio-bike

Shoulder day

SS 1
Machine shoulder press
70x12
80x10
90x8
100x8x3 sets(these 3 were done after push press)

30 sec plank x 6 sets

SS 2
Push press
85x5
95x4
105x3
110x2
115x0
115x1 Whoohoo!!

Banded pull-a-parts 18 x 6 sets

SS 3
Machine reverse flyes
70x15x4 sets

Machine lateral raises
30x15x4 sets

SS 4
Incline front/side/rev lateral raises (face down)
15x12, 10x15, 5x20, 5x20(reverse)-dropset x 4 rounds

Hanging leg raises
4 sets of 15

[Love2liftkat]

Re: Love2liftkat's training log

Happy Friday!! Today was leg day! Love/hate sort of thing! Friend trained with me this time so it helps distract from the pain and tiredness! Lol

Leg press machine
90x15
110x15
130x15
*switched to single leg*
90x12x6 sets each leg
-not a fan of this machine but plate loaded leg press was taken

SS 1
Walking lunges
4 sets of 12 each leg

Lateral hip circle walks
4 sets of 8 each way
*these may not seem like much but they are tough!! Lol

SS 2
Smith machine Kneeling squats
170x8
180x8
190x8x2 sets

Single leg glute bridge (foot on bench)
4 sets of 12 each leg

SS 3
Leg extensions
90x15
110x12x3 sets

Seated Leg curls
70x15
90x12x3 sets

SS 4
Glute cable kickbacks
20x10x3 sets each leg

Single leg extensions (rotated for outer focus)
50x15x3 sets each leg

Finished with stretching

[guns01]

Re: Love2liftkat's training log

looks like a nasty leg trashing. have you ever considered doing your glute and hip work first? that way you get everything all nice activated and pumped up before the nasty stuff begins. that way has helped my squats and stuff out big time as well as my hip issues

[Love2liftkat]

Re: Love2liftkat's training log

looks like a nasty leg trashing. have you ever considered doing your glute and hip work first? that way you get everything all nice activated and pumped up before the nasty stuff begins. that way has helped my squats and stuff out big time as well as my hip issues

No I haven’t thought about that! That’s a good idea! Thanks @guns01

[Love2liftkat]

Re: Love2liftkat's training log

Happy Monday! Here we go again! [emoji12] Great weekend playing on the lake again! Weather was perfect! Much cooler than it has been!!


Chest/tris/abs

SS 1
DB bench
25x12
35x10
45x8
50x8
55x6
55x6
55x5

Band over & backs
7 sets of 12

SS 2
Cable flyes
30x12x3 sets
27.5x12

Overhead tri Extensions w rope
52.5x12x4 sets

SS 3
Incline B.B. bench
85x6
95x5x3 sets

Db kickbacks
15x15x4 sets
(5 reps pronated, neutral, & supinated)

SS 4
Cable crunches
90x15x3 sets
90x12
82.5x15x2 sets

Hanging leg raises
6 sets of 12-15

Would hang to stretch on bars between sets. So I threw in a few pull-ups with these too.

[Love2liftkat]

Re: Love2liftkat's training log

Energy is lacking a good bit today but I still feel like I was able to get in a decent workout. Total time was about 50-55 mins

Started with 15 mins on cardio-bike

Banded wide Pull ups
6 sets of 10

SS 1
Seated cable rows
100x15
120x12x4 sets

Wide grip pulldowns
120x12
140x10x4 sets

SS 2
HS iso lat rows
(Weight per side)
107x8x4 sets

Db pullover -lat focus
45x12x4 sets

SS 3
Double cable pulldowns -rotating
(Weight per side)
42.5x15
50x12x3 sets

Hypertension
4 sets of 12

Stretching/rolling lower back was tight today

Work has been crazy!! Summer is always busy but we had 2 girl leave a few months back and my boss isn’t planning to hire anyone to cover their positions...so, needless to say it’s been intense trying to keep up! I’m so tired today that if it was possible, I would even skip dinner to go straight to bed when I got home! I obviously don’t miss meals either! Lol

[guns01]

Re: Love2liftkat's training log

that sucks. it's hard to get quality in when you are worn out. that and they better pay you more to do more people's work. i always hated that crap both in the military and out. they expect you to do 4 people's jobs but pay you half what they should. keep killing it and i dont miss meals either haha

[Love2liftkat]

Re: Love2liftkat's training log

that sucks. it's hard to get quality in when you are worn out. that and they better pay you more to do more people's work. i always hated that crap both in the military and out. they expect you to do 4 people's jobs but pay you half what they should. keep killing it and i dont miss meals either haha

I agree! I did get a very small raise but definitely not enough to compensate for what I already handled much less taking on more.