Love2liftkat's training log

[Love2liftkat]

Re: Love2liftkat's training log

Happy Friday. Hope you've all had a great day! Kids were out of school so I slept until 8! [emoji122] Got to the gym about 8:35.

Started with mobility work and stretching 15-20 mins.

Bench
45x5
65x5
85x3
95x3
105x3
115x3
120x2
110x5

Deadlift
135x3
155x3
175x2
195x2
205x2
215x1

Squat
45x5
75x5
95x5
95x5
105x5
115x5
125x5
135x5
135x5

Push press
45x5 clean and press
65x5
75x4
85x3
90x1
80x4

SS:

Side lateral raises
10x15
15x12
15x12
15x12

DB curls
20x10
20x10
20x10
25x8

Machine lateral raises
30x10
30x10
30x10

I actually did some accessory work yesterday thinking I was only training shoulders with a friend today...actually not too sore! Delts have been getting sore though but I am stoked about that! My medial delts never ever get sore!

Flex Friday fun...

[Love2liftkat]

Re: Love2liftkat's training log

Great thank you again @guns01


Good afternoon! Made it to bed before 11 last night! It was so nice!

Up and at the gym by 5 this morning.

15 mins of stretching and mobility work- really seems to be helping with my hip tightness!

Bench- goal was 95% for 3 reps didn't happen
45x5
65x3
85x3
95x3
105x2
115x2
125x1, 120x2
120x3 barely
115x3
115x3
115x3

Superset bench with OH Squat mobility work

Deadlift
135x3
155x3
175x3
185x6
185x5
185x5
185x5
185x5

Squats - speed work
45x5
65x5
95x12
95x12
95x12
95x12

Tri set

Cable side lateral raises
5x10x4

Rope Face pulls
35x12
42.5x12
42.5x12
42.5x12

Bent over lateral raises
5x15x4

SS
Machine Rear delt flyes
60x12
55x15
55x15

Machine ISO shoulder press
40x10x3

Cardio & stretching

I think that's it. I had logged it all in my phone but must've deleted it on accident.


Really crappy picture but I think my rear delts are finally filling out a little!

[guns01]

Re: Love2liftkat's training log

together and i would go either monday and tuesday or start them on your main leg or back days. then just roll with the other 5 as planned. that should keep you humming along with no stalls or issues. if you do stall up a bit then instead of doing what most others will do and drop cals lower do the opposite and add in another 2-3% to those days and or add in a nice cheat of double your number of cals for one meal with any food you want. again it will fire your body up and make it think it is back in an abundance of cals and get it back to burning fats again

Thank you guns! I really appreciate your help! I'll do that! I am definitely not wanting to stall! Do you suggest doing that two days together or spaced apart during the week.

[Love2liftkat]

Re: Love2liftkat's training log

i know i am not your coach kat but i would suggest adding 1-2 days of slightly above your maint during the week. that way you dont burn out and stall or crash and burn. what i have found is that if i keep my clients in a def for the entire time i have to either continue to lower their cals or do something funky when they stall but by adding in a day or two of about 5% above maint they continue to lose for the duration of the diet

Thank you guns! I really appreciate your help! I'll do that! I am definitely not wanting to stall! Do you suggest doing that two days together or spaced apart during the week.

[guns01]

Re: Love2liftkat's training log

i know i am not your coach kat but i would suggest adding 1-2 days of slightly above your maint during the week. that way you dont burn out and stall or crash and burn. what i have found is that if i keep my clients in a def for the entire time i have to either continue to lower their cals or do something funky when they stall but by adding in a day or two of about 5% above maint they continue to lose for the duration of the diet

[Love2liftkat]

Re: Love2liftkat's training log

Life has been so busy I have just not had the time to log my workouts on here. I have had them on paper the majority of the time. I am focusing more on strength currently as well as back at cutting calories. Slow. I didn't work them up near as high as last year. Seems my maintenance is sadly around 1850-1900 calories...it's gonna stink once I get to the end of my cut. Just hoping things will work this time around and I'll be able to shed about 15-20lbs.

Monday: Woke up at 4:20 this morning. It was one of those..."what day is it" days! Haha Got up and around. Thankfully I fixed my PWO and aminos last night.

Warmed up with some stretching and mobility drills

Was going to start with squats but both racks were taken so I went with bench first

Bench hypertrophy - work up to 85%
45x10
65x5
85x5
95x3
105x3
115x6, 110x6
**just couldn't get the full 12 with 115
110x10
110x8
110x6
**there were pauses taken in order to complete all reps.

Squats- strength goal was to work up to 95% -didn't happen
45x5
75x3
95x3
115x2
135x2
155x2
165x2
175x1
165x3
165x3
165x3
165x3

Deadlifts -speed\dynamic 60%
135x2
135x2
135x2
155x2
175x2
185x2

Push press
45x10-strict
65x5
75x4
85x2
90x1

Wide lat Pulldowns
100x12
120x10
120x10

Circuit:

Side lateral raises
10x20
15x16
15x16, 10x10, 5x20 dropset

DB rows
50x10
60x8
70x8

Band pull aparts
3 sets of 30

Machine lateral raises
25x12
25x12
15x20 second hold

I have been having trouble with my hips and loosing strength in my squats. Not sure what's up but did some mobility drills this morning that [MENTION=182952]RegisterJr[/MENTION] linked me videos for. They really seemed to help. The first several set felt great but as soon as I got over 135, it was like a TON of bricks fell on me. Couldn't seem to move it very well. Not my piriformis seems to be flaring up. Went home at lunch and rolled it some. Stretched a lot at the gym. Hopefully it will calm down quickly!

[Love2liftkat]

Re: Love2liftkat's training log

Great work Kat! I don't understand some of the things you do but I can clearly see that it has worked for you. Love the food pics they clearly demonstrate that a good diet can be varied and tasteful. I think I'm falling in like with you.
~Trixie~

Thanks Trixie! Most of the sweets aren't for me luckily! Lol What sort of things do you mean you don't understand?

[Trixie]

Re: Love2liftkat's training log

Great work Kat! I don't understand some of the things you do but I can clearly see that it has worked for you. Love the food pics they clearly demonstrate that a good diet can be varied and tasteful. I think I'm falling in like with you.
~Trixie~

[Love2liftkat]

Re: Love2liftkat's training log

[Love2liftkat]

Re: Love2liftkat's training log

Thursday I went in for cardio, abs, and stretching

Here was today's workout. These things KICK MY BUTT!! LOL

Day 5:

Drank PWO on the way to the gym and drank 1 scoop of Dieselade throughout my workout.

Hero's warmup:
**2 rounds/10 reps each**
Jumping Jacks
Push ups
Flap jackes
Groiners
Squats
Frog jumps
Sit-ups
Burpees

Superset:

RDL Deadlifts
45x10
95x12
135x12
155x10
165x8
185x6
195x6
200x3, 175x3 drop set
They started becoming Conv deads towards the end.

Bench
65x10
85x8
95x6
105x4
115x2

Superset:

Split jumps
7 sets of 5
(Last 3 with 20 lb bar)

Strict press
45x6
55x5
65x5
70x5
75x2
70x5
65x5

Superset:

Pull ups
3 sets of 5

Clapping push-ups (on knees)
3 sets of 5

Triset

Bar curls
30x10
30x10
50x10

Overhead Bar ext
30x10
30x10
40x10

Banded pull aparts
3 sets of 15

Conditioning circuit
7 Snatch grip dead
14 box jumps
17 toes to bar

**15 mins as many rounds as possible.

Here are some pics just for fun...

[Love2liftkat]

Re: Love2liftkat's training log

Wednesday's workout---

5 am
Drank PWO on the way to the gym and 1 scoop of Dieselade during my workout

Warmup/Rolling: 10 mins

Hero's warmup:
**2 rounds/10 reps each**
Jumping Jacks
Push ups
Flap jackes
Groiners
Squats
Frog jumps
Sit-ups
Burpees

Foam rolled back and legs

Superset 1:

Band Pull Aparts
9 x 25-underhand and overhand

Floor press (smith)
45x5
75x5
95x5
115x5
125x3
switched to flat bench due to smith machine hurting my wrists

Flat BB Bench
95x5
115x5
120x5
110x3
120x3
120x3

Tri set:

Double DB Snatch:
25x5
30x5
30 x5
30x5

Double DB Front squat
25x10
25x10
25x10
25x10

Double DB RDL
25x10
30x10
30x10
30x10

Superset:

Farmers Walks:
45’s x 50yards x 4

Leg Raises
4 sets of 12

Conditioning 15 mins
10 push press
15 Burpees
20 leg raises

[Love2liftkat]

Re: Love2liftkat's training log

Wow you have really been stepping it up lately. Keep crushing it.

Great log...

Thanks you guys! Means a lot that you're following along!

[IRON-GAME]

Re: Love2liftkat's training log

Great log...

[LittleTom]

Re: Love2liftkat's training log

Wow you have really been stepping it up lately. Keep crushing it.

[Love2liftkat]

Re: Love2liftkat's training log

Outstanding if I had the cash I would pay for u to train me keep up the blood sweet and tears my iron woman

Aww that's the best compliment ever! I wouldn't charge you if you were close! I have had friends in the past do the same. Unfortunately, they all fell off the wagon.