Love2liftkat's training log

[guns01]

Re: Love2liftkat's training log

Haha thanks! My coach and I both were quite puzzled how I kept putting muscle on despite the calorie deficit. My body is backwards! Lol So ready to be leaner! Patience is hard!!! [emoji23]


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i will be more than happy to trade minus the metabolic stress haha. gaining in a def would be pretty sweet for a prep

[MOUNTAIN-MAN]

Re: Love2liftkat's training log

Wow wow great pics girl u rock very inspiring keep it up you are doing everything she monsta style RESPECT

[Love2liftkat]

Re: Love2liftkat's training log

Was running a bit behind this morning. Only had about 45 mins to train but had a great workout!


Deadlift rest-30-60 secs
45x15 SLDL
75x10 SLDL
95x10 SLDL
135x5 conv.
155x5
175x5
185x5
195x5
205x5
215x3- hands were giving out
225x2
235x 0,0 -2 attempts. Better than last week. Slowly seem to be getting my strength back!

** did a little rolling around my piriformis area between most sets. Might be time for an adjustments to get my hips balanced.

Wide pull ups (banded- slow)
4 sets 10 reps

Ss with high cable rev cable flyes
5x20
7.5x20
7.5x20
10x20

SS
BB Rows
95x12 slow/controlled
115x10
115x8, 95x10, 85x15 dropset

HS ISO lateral front lat Pulldowns
104x15
124x10
144x8, 124x8, 104x15 drop set

SS
Ab crunch machine / battle ropes (alt arms)
40x20 / 30 each arm
44x20 / 30 each arm
46x20 / 30 each arm
(not sure what it's called but it isolates the abs without using the hip flexors like so many crunch machines do)

Out of time.

Food so far:
Quest bar, grilled chicken, sweet potato, spinach w/ balsamic vinegar, and fiber one bar. Gotta decide on dinner now.




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[Love2liftkat]

Re: Love2liftkat's training log

for someone who was trying to dial down and had their metabolism crap out on them, i would say you are pretty yoked haha. that and still lean for a lady

Haha thanks! My coach and I both were quite puzzled how I kept putting muscle on despite the calorie deficit. My body is backwards! Lol So ready to be leaner! Patience is hard!!! [emoji23]


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[guns01]

Re: Love2liftkat's training log

Kids were out of school yesterday so I got to sleep in until 8:30. Finally feel like I got enough sleep. I am on a desiccated thyroid medicine now and I ran out about 2 weeks ago. It is being mailed to me but it hasn't made it yet. Not sure if they lost it or what. It's been stuck in the same place for 2 weeks now. Anyways, I have been having trouble sleeping due to my levels being off again. Not to mention getting to bed after 11 every night.

Went into the gym at 9:30 to train and then to the kids and my daughter's friend shopping before getting started on my cakes again.

Had a great workout! There were quite a few people there and several talkers but past that it was fairly quick. Lol

Warm up on bike 10 mins

Squats <1 min rest
Bw x15
45x10
95x10
115x5
135x5
155x5
175x3
175x3
155x5
135x8
**weight felt good up until I put 175 on and when I went down my legs said " forget you! I'm not doing that" Waited a min and tried again. So odd!

Incline bench
45x10
65x10
85x5
**got interrupted for several mins- way too long 95 felt like 135!
95x2
75x5
95x5
100x5
105x5

Flat bench
65x8
85x5
95x5
105x5
110x5
115x3
105x8(no lockout)

Plié lunges w/ outer extension
40x10x3

HS ISO Shoulder press
60x15
70x12
80x8
85x6
90x4

Superset with side lateral raises
15x10x4

Side lateral raises finisher (both arms)
5x40

Think that was it...

Flex Friday fun



Today was a nice family day just hanging out and even dos some shopping with gift cards for Christmas! Fun stuff! Hope you all have a spectacular weekend!


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for someone who was trying to dial down and had their metabolism crap out on them, i would say you are pretty yoked haha. that and still lean for a lady

[Love2liftkat]

Re: Love2liftkat's training log

Kids were out of school yesterday so I got to sleep in until 8:30. Finally feel like I got enough sleep. I am on a desiccated thyroid medicine now and I ran out about 2 weeks ago. It is being mailed to me but it hasn't made it yet. Not sure if they lost it or what. It's been stuck in the same place for 2 weeks now. Anyways, I have been having trouble sleeping due to my levels being off again. Not to mention getting to bed after 11 every night.

Went into the gym at 9:30 to train and then to the kids and my daughter's friend shopping before getting started on my cakes again.

Had a great workout! There were quite a few people there and several talkers but past that it was fairly quick. Lol

Warm up on bike 10 mins

Squats <1 min rest
Bw x15
45x10
95x10
115x5
135x5
155x5
175x3
175x3
155x5
135x8
**weight felt good up until I put 175 on and when I went down my legs said " forget you! I'm not doing that" Waited a min and tried again. So odd!

Incline bench
45x10
65x10
85x5
**got interrupted for several mins- way too long 95 felt like 135!
95x2
75x5
95x5
100x5
105x5

Flat bench
65x8
85x5
95x5
105x5
110x5
115x3
105x8(no lockout)

Plié lunges w/ outer extension
40x10x3

HS ISO Shoulder press
60x15
70x12
80x8
85x6
90x4

Superset with side lateral raises
15x10x4

Side lateral raises finisher (both arms)
5x40

Think that was it...

Flex Friday fun



Today was a nice family day just hanging out and even dos some shopping with gift cards for Christmas! Fun stuff! Hope you all have a spectacular weekend!


Sent from my iPhone using Tapatalk

[Love2liftkat]

Re: Love2liftkat's training log

You rock! I am worn out just looking at this,lol. Work out for me too lady

You go girl and make everyone jealous with your hard work. Love the cake

Thanks you two! Really appreciate it!! It's been a journey and it never goes how you'd expect it to! Learning to embrace every step!


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[FUZO]

Re: Love2liftkat's training log

You go girl and make everyone jealous with your hard work. Love the cake

[BABY1]

Re: Love2liftkat's training log

You rock! I am worn out just looking at this,lol. Work out for me too lady

[Love2liftkat]

Re: Love2liftkat's training log

Good morning and happy Thursday! Forgot my PWO this morning so took a bit longer to wake up! Lol

Burgener warmup/ hang snatch/ab work/foam rolling/stretching

Deadlifts
95x10
135x5
155x5
175x5
185x3
135x10 sumo
95x10 SLDL
Hands were really hurting today. Really need to get some chalk to keep in my bag.

Wide Pulldowns
85x15
100x12
120x10
140x8

Superset with

Straight arm Pulldowns w/ rope
35x12x4

Small Band - Wide pull-ups
2 sets of 10 slow with holds at the top

Meadow rows
45x5
55x5
65x5

Superset with DB curls
15x12
20x12
**20's/25's were taken so I moved on and forgot to go back

Seated cable rows
85x15
100x12
120x10

Superset with

Seated leg curls
50x20
70x12
90x10

Conditioning
10 Box jumps
30 sec Battle ropes
10 mb slams
15 forward all throws
30 banded pull aparts
**repeat 2 x's**

Took a notebook anticipating to write it all down but I just get in the zone and don't want to stop long enough to get it out. Lol

So I finished a cake last night! Was excited how it turned out. It was a challenge that I was pretty scared of trying but I'm so glad I did!


Finally got some long socks for deadlifting too and wore them today...feeling very thick lately too! Especially from this angle [emoji53]



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[Love2liftkat]

Re: Love2liftkat's training log

Tuesday:

Got to the gym just a few after 5. As I was getting out, I realized I forgot my phone! Noooooooo!!! No music??!...debated driving home since I'm less than 10 mins away but I decided to just go in and get busy! Ended up having a great workout! Only distracted a few times by others and noises.

It's been pretty chilly in the mornings so I have been warming up a little longer than usual.

Warmed up on bike 10 mins

Bench ss w/ bw lateral step ups
45x15/8
65x12/8
85x5/8
95x5/8
105x5/8
115x3/8
110x3/8
105x5/8

Front squat ss w/ mobility work
45x10
65x6
85x5
95x1-collapsed at the bottom of #2
95x5
100x1- hands/wrists really hurting

Incline bench
65x10
85x5
95x5
100x5
105x3

Push press
45x10-strict OHP
60x5
70x5
80x3
85x2
90x1

Superset:

Seated hammer strength ISO shoulder press - kept tension- no lockout (total weight)
60x15
80x7
75x10
50x30(last 10 bottom half to keep tri's out)

Side lateral raises
10x10 both arms
12x12 alt. Arms
15x12 alt.
15x10, 10x10, 7.5x10, 5x10 all 1 big dropset from hell! Lol

After those last two exercises back to back, my delts cramped up like crazy! Couldn't even hold my bag for a few mins. Haha

Decided on the extra delt work vs cutting out to do conditioning.




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[Love2liftkat]

Re: Love2liftkat's training log

Monday's log...
Made my chicken while I got dressed after the gym! I was pretty thrilled that I got it all done and out the door in 30 mins without overlooking my chicken. Haha


Running a bit late this am. It was about 5:15 when I got started. Still got in a great workout! Ready to get my strength back up.

Burgener warm up

Hang clean/core work
30x5
40x5
45x5
55x5
65x4
70x3
75x2

Deadlift rest- 1 min
135x15
155x12
175x10
195x5
225x0,0 2 attempts Grrrr
215x2

DB rows
55x12
65x10
70x8

Wide Pulldowns (waiting on pull-up bar)
85x15
100x12
120x10

Wide pull ups (banded- slow)
4 sets 7-10 reps

Ss with rev cable flyes
5x15

Conditioning
200 meter shuttle runs x 3
1.5-2 mins rest
30 Band pull aparts during rest

Legs are still sore from Friday so the sprints were a nice challenge! Lol

Sorry it took a while to get this logged...I have 3 cake orders this week so I've been running since I hit the floor this morning at 4:25. [emoji4][emoji42]

Even managed to burn my hand and cut my finger! W2G me! Lol [emoji856]


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[Love2liftkat]

Re: Love2liftkat's training log

Finished with stretching and mobility work. (Forgot that part! Lol)


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[Love2liftkat]

Re: Love2liftkat's training log

Happy Friday all! Time for the weekend! Whoop whoop! Tonight is my daughters party so we have a house full of teenage girls! Fun stuff!

Got the ok from the vein dr to start pushing weight again. Strength is down considerably but that happens here and there...just happy to be able to put a little more on the bar. Tried...really...really...tired not to get frustrated in the moment! Haha (yeah right)

Bike: 20 mins

Squats
Bwx15
45x10
75x6
95x10
115x5
135x5
155x5
175x3
185x0 failed [emoji30]

Bench
45x10
75x6
95x5
105x4, 2, 1
115x2 half butt attempts UGH!!
100x5
85x10(no lockout kept tension)
85x9
** should've width grip -much closer than usual. Really focused to tuck arms in and medium arch in back. Not too crazy.

Curtsy lunges
30x10/10
30x10/10
40x10/10
45x10/10
(All reps on 1 leg)

Push press
45x10(no push)
60x5
65x5
70x4
75x3
80x0- wasn't giving up
80x3- HECK YEAH!
80x2

DB rotations
5x10(multiple angles)

DB side lateral holds
3 sets 5x10 secs each angle (above parallel, parallel, just below parallel)

Lateral raises slow with both arms
10x10

Side lateral raises (slow single arm)
15x12x2




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[Trixie]

Re: Love2liftkat's training log

I want my daughter to look at your thread for inspiration. Thanks for being here.