Love2liftkat's training log

[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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[BABY1]

Re: Love2liftkat's training log

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

[FUZO]

Re: Love2liftkat's training log

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

[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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[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!


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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!


Sent from my iPhone using Tapatalk

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

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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[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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[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

[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

[Love2liftkat]

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

Haha thanks! [emoji4][emoji4]

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

Lol...very true but only if I can loose the fat instead of gaining fat and muscle! I'm sure this rebuilding time will help tremendously.



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[guns01]

Re: Love2liftkat's training log

Haha thanks! [emoji4][emoji4]



Lol...very true but only if I can loose the fat instead of gaining fat and muscle! I'm sure this rebuilding time will help tremendously.



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the way i would look at this positively would be this: since you are repairing your metabolism and gaining at the same time. this addition will in turn allow it to become easier to strip off any added fluff when you come back down because your body will burn much more cals with the new muscle once it is back healthy again. that's the added plus of the muscle. something that i thought of earlier was your injury set back with you not being able to train 100% with the blood clot. so that could be one factor in many including you being stressed out on top of that for slowing down your metabolism as well. i am sure you already thought about that but it just popped into my head haha

[Love2liftkat]

Re: Love2liftkat's training log

the way i would look at this positively would be this: since you are repairing your metabolism and gaining at the same time. this addition will in turn allow it to become easier to strip off any added fluff when you come back down because your body will burn much more cals with the new muscle once it is back healthy again. that's the added plus of the muscle. something that i thought of earlier was your injury set back with you not being able to train 100% with the blood clot. so that could be one factor in many including you being stressed out on top of that for slowing down your metabolism as well. i am sure you already thought about that but it just popped into my head haha

Very true and that will be super awesome!! I bet that does play a factor in my progress as of late! The small things can make a big difference!


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[Love2liftkat]

Re: Love2liftkat's training log

Workout this morning was AWESOME!!! Strength is moving on along.

Warmed up on bike 10 mins

Foam rolled before and during first several sets of squats

Squats
Bw x 15
45x10
75x10
95x10
115x5
135x5
155x5
175x5
185x5
190x3
195x3
200x1 and 2 Attempts PR? WOOHOO!!!!

**I was unloading the bar after 195 to move on when I realized I was that close to 200. So, I reloaded the bar and went for it. 2nd rep I freaked a little but the 3rd was almost at proper depth.

Bench
45x15
65x12
85x5
95x5
105x5
115x5
120x3
125x1 ish # 2 was spotted quite a bit on bottom half

Superset 8 BW lateral step ups on 3 of the first sets

Then switched to Plié lunges
40x8x4

Superset:

Seated hammer strength ISO shoulder press - kept tension- no lockout (total weight)
60x18
70x12
80x8
85x6
90x5
95x5

Side lateral raises
12.5x10 both arms
12.5x10 both arms
15x10 alt.
20x10 alt.
20x10 alt.
20x8, 15x8, 12.5x10, 10x10, 7.5x12, 5x15 all 1 big dropset from he**!! Lol

**20 and 15lbs were alternating 12.5, 10, 7.5, and 5 were both arms.
Stepped my torture up another notch on the drop set this week! It was brutal!!!!!


So it's been a great day so far! After my workout, I finally got an email saying my thyroid medicine is in route to be delivered today. It was at the house when I got here! Yay!! We were slow at work so I took most of the morning off to take my daughter for her permit. She passed too! Afterwards I got to go home and nap until lunch. Plus I got new boots in the mail and tried a new shrimp recipe that was a win with the family!!
Chili Lime Shrimp with whole wheat thin spaghetti...


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[Love2liftkat]

Re: Love2liftkat's training log

Yesterday was a rest day. Even took a quick cat nap at lunch. My thyroid meds came in on Tuesday so I am still working to get my levels back up. Between not being able to get warm and the fatigue. It's been a little rough. Just thankful they came this week.

Onto the good stuff. At the gym just a couple of mins past 5 am and got warmed up as quickly as possible.

Foam rolled

Pull ups
5 @ BW and 5-10 banded x 6 sets

Superset:

Wide Pulldowns
85x12
100x10
120x8
140x6
150x5, 140x5, 100x15 dropset

Single leg deadlift
20x10
30x8
35x6
40x5
45x5

Superset

ISO rows
114x15 -wide
144x10-narrow
184x8 -narrow
204x5-narrow
234x5-narrow
264x5- narrow
294x5, -narrow 114x25 wide dropset

Kneeling single leg curls
50x10
60x10
65x8
70x5
100x8-seated
75x5
80x5

Superset
Rev cable flyes
5x20x3- double
10x12x3 single

High double cable Pulldowns (machine)
70x12
90x10
90x10
100x8
100x7

Wide Straight arm cable Pulldowns with ez bar
35x12
42.5x12
45x12
50x10
50x10

Medicine ball Conditioning
8 Squat throws
16 Forward overhead throws
8/8 Side throws
8 slams
8 box jumps
**2 rounds**
all I had time for

Ran out of time but had a great workout! Felt good to be able to do bodyweight pull ups again. Strength had gotten too low. I was doing weighted ones not too long ago! Will be working towards that again!

Here's today's lunch...Mexican Chicken Soup


Made it for dinner yesterday! One of my fav soups.


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