Love2liftkat's training log

[Love2liftkat]

Re: Love2liftkat's training log

Here’s Thursday’s workout...we had our yearly party at a local skating rink/trampoline park for our patients last night. I was exhausted after and didn’t get online. Lol

Thursday
Shoulder day

SS
Push press
45x10
65x10
85x8
95x6
105x5
115x2x2 sets
105x4
**wrists were bothering me so I stopped there

Banded pull-a-parts
8 sets of 25

SS
Db press
35x8x4 sets

Banded pull-a-parts
4 sets of 25

SS
Machine reverse flyes
85x12x4 sets

Db Lateral raises
15x12x4 sets

SS (3 rounds)
Giant set-Face down incline lateral raises
15x12(froward), 10x15(out/forward), 5x20(out/forward), 5x20(reverse flyes)

Hanging leg raises
3 sets of 15

[Love2liftkat]

Re: Love2liftkat's training log

Warmed up a few mins on the treadmill but used deadlifts as my “cardio” haha The girl I train with doesn’t lift heavy so I have to squeeze in and heavier work I can here and there. Today’s workout was excellent! Left feeling exhausted like it was a leg day! Too bad I can’t take a nap! 🤣

Deadlifts
45x12
95x12
135x5
165x5
205x5
225x5
245x3
255x2x2 sets
These felt good! Been a while since I was able to get over 225

**I also noticed this morning that I think I am the only noisy one in the gym. Got lots of looks for dropping the weight on the floor. [emoji51] Oh well! [emoji12]

SS
Seated wide rows
100x12
120x10x3 sets

Wide grip pulldowns
120x12
140x10x3 sets

SS
HS ISO lateral rows
(Total weight)
204x8x4 sets

Neutral grip pull-ups
4 sets of 8-10

SS
Hypertension
4 sets of 12

Straight arm pulldowns
60x12x4 sets

SS
Db pullover
40x12
45x10x3 sets

Db curls
20x12
25x10x3 sets

[Love2liftkat]

Re: Love2liftkat's training log

good to hear. us busted up people have to keep each other firing and moving forward no matter what

Haha ikr! I will take any help I can get!

[guns01]

Re: Love2liftkat's training log

Most definitely!! It was a great session! The lunges actually didn’t bother my hip like usual! I could feel difference in how everything was firing and warmed up!! Glad you shared the suggestion!

good to hear. us busted up people have to keep each other firing and moving forward no matter what

[Dzone]

Re: Love2liftkat's training log

Awesome!

[Love2liftkat]

Re: Love2liftkat's training log

Started with cardio
27 mins 15% incline

SS
Db bench
25x10
40x10
50x8x3 sets

Pushups
4 sets of 10

SS
Cable flyes
27.5x10-12 reps x4 sets

Pushups
2 sets of 8
2 sets of 12-dropped to knees...almost fell flat on my face when I went down on my toes. Lol

SS
Incline Db bench
35x10x4 sets

Db kickbacks
15x12
20x10x3 sets

Band over and backs spaced throughout the workout to stretch and work out cramping.

SS
Hanging knee raises
(Did these hanging from a bar rather than elbows on pads)
6 sets of 12

Cable crunches
90x12x4 sets
82.5x15x2 sets

[Love2liftkat]

Re: Love2liftkat's training log

i got the idea from a top end strength and conditioning doc's article i read. so the theory is that it both primes activates and warms up the glutes and hips allowing them and everything else to fire more properly. the trade off as you figured out is we are worn out and killed when we roll into the rest of our training haha.

looked like a great session though

Most definitely!! It was a great session! The lunges actually didn’t bother my hip like usual! I could feel difference in how everything was firing and warmed up!! Glad you shared the suggestion!

[guns01]

Re: Love2liftkat's training log

i got the idea from a top end strength and conditioning doc's article i read. so the theory is that it both primes activates and warms up the glutes and hips allowing them and everything else to fire more properly. the trade off as you figured out is we are worn out and killed when we roll into the rest of our training haha.

looked like a great session though

[Love2liftkat]

Re: Love2liftkat's training log

Happy Friday! Leg day today! Switched things up like you suggested @guns and started with some of my glute work. It definitely helped me focus the work on my quads/hams but the first SS had me worn out! Haha

Leg press - just to get the blood flowing
208x25
298x25

SS
Kneeling squats (smith machine)
90x12
140x12
180x10
230x8x4 sets

Single leg Glute bridge
7 sets of 12

SS
Leg press
478x12
568x12
658x12
703x12x2 sets

Neutral grip pull-ups
5 sets of 6

SS
Walking lunges
4 sets of 12

Hip circle lateral walks
4 sets of 16

SS
Seated leg curls
90x12x4 sets

Leg extensions
110x12x4 sets

SS
Cable glute kickbacks
20x10x4 sets

Single leg extensions (rotated for outer focus)
60x12x4 sets

Finished with stretching and some ab work.

[Love2liftkat]

Re: Love2liftkat's training log

Feeling a little better today! Slept until 6 yesterday, took and nap at lunch and laid down for about 15-20 mins after work last night.

Shoulder today

Started with intervals on the treadmill 20 mins


Db shoulder press SS w/ band over and backs
20x10
30x8
35x8x3 sets

SS 2
ISO lat Machine shoulder press
(Weight per side)
45x8x2 sets
45x10x2 sets

Banded facepulls
4 sets of 12

SS 3
Machine reverse flyes
70x15
85x12x3 sets

Machine lateral raises
30x15x4 sets

Incline Db flies (Face down)
15x15, 10x15, 5x20 dropset x 2 rounds

SS 4
Cable front raises
15x12x3 sets

Rope facepulls
60x10x3 sets

It’s kinda crazy how full/painful my shoulders can feel when other muscles don’t feel near as bad. Maybe I’m learning to better engage them. Lol

[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.

[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

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

[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

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