Re: Love2liftkat's training log
Quote:
Originally Posted by
Love2liftkat
Weight went backwards last week. Managed to gain weight guessing due to stress/holding water. Thankfully with lots of cardio, it's back off this week! Just praying it keeps moving down!
Workouts have been excellent this week! In the zone and feeling good for the most part. A little more tired today but just pushing through. Went back after work for cardio due to running over a bit this morning.
if it is from stress and water, then dont fire up extra cardio lady. if you are keeping a nutrition and stressors log, go back and see if you missed or added something in that caused the spike and adjust that. if you bound up and then crank up the cardio then you are running the same risk of stalling out your metabolism again. i always give bumps up in weight 2 wks before either adjusting cals or increasing cardio. 9 out of 10 times with my clients they are cheating on their diets or doing something that i dont know about though haha. not saying that's what you are doing but mine are terrible for it. always keep in mind slow steady progress and small adjustments one at a time and you will be good to go
Re: Love2liftkat's training log
Thank you! I'm bad about jumping too quick to cut calories and add cardio. I'm guessing my body was just responding poorly to all of the extra work I was doing around the house. We were moving lots of heavy furniture, ripping up carpets, and scraping up very old vinyl and glue. More work and my body decides to prepare for famine! [emoji23]
Re: Love2liftkat's training log
This morning's workout was awesome and exhausting at the same time...
Superset with jump rope
Deadlifts
45x8 SLDL
75x5 SLDL
95x5 SLDL
115x5
135x5
155x5
175x5
195x5
205x4
215x2
225x1
Triset with jump rope
Pull ups 5 sets of 8-10
HS ISO lateral wide rows
114x12
164x10
204x8
254x6
Tri set with jump rope
Straight arm Pulldowns
35x12
42.5x10
45x10
45x10
Cable rev fly- single arm
5x12
7.5x12
7.5x12
7.5x12
Tri set with jump rope
Wide Pulldowns
100x10x3
Seated leg curls
70x12x3
Tri set with jump rope
Double cable Pulldowns
27.5x15 with 3 sec hold
35x12
35x12
HS ISO High pulls
100x10x3
Cardio 20 mins
Re: Love2liftkat's training log
Dragging a bit this morning due to getting to bed after 11:30 and up at 4:25. But managed to get rolling and have a good workout.
Superset jump rope throughout workout.
Mobility work 10-12 mins
Squats
Banded x15
45x10
95x5
135x5
155x5
175x5
185x4
185x3 failed #4 tweaked my back trying to get it back up
175x3 back was bothering me-dropped
135x5 tried again
Bench
45x10
65x5
85x5
95x5
105x5
115x5
115x4
115x3
Leg press
170x15
260x15
350x12
440x12
125x15-single leg- both sides and then both legs to failure.
DB press
20x12
25x12
30x8
Side lateral raises
10x15x4
Cable lateral raises
5x12x4
Re: Love2liftkat's training log
What a busy end to the week! I had 2 large cake orders to finish. One shaped like a cartoon character and the other had an edible purse, makeup, and nail polish on top. They both had side orders of cake pops and cupcakes as well. So needless to say, I was stressed out! Lol Finished around 1:15 this morning. Back up before 8 for the kids soccer! So glad they didn't have early games! Haha
Booked our plane tickets to San Diego mid June. I'm so excited! God really blessed us to make it happen. We planned to use our flier miles but ran short and someone ended up gifting is what we needed to get there!
Nutrition has been on point. Had my first free meal last night and surprisingly didn't want that much to eat. Lol
Thursday's workout:
All superset with jump rope
Deadlifts
45x5 SLDL
95x5 SLDL
115x5
135x5
155x5
175x5
175x5
175x5
Pull ups 4 sets of 8
Wide Pulldowns
70x12
85x12
100x10
120x10
DB rows
50x8
60x8
60x8
Single leg SLDL
40x10x2
Seated ISO plate loaded row
180x10x4
Tabata 2 rounds
Jump rope
Box jumps
Burpees
MB slams
Finished with 20 mins on the stair climber.
Friday's workout
Mobility work 10 mins
*All superset with jump rope*
Squats
45x10
95x6
115x5
135x5
155x5
175x5
175x4
175x3
85x10 split squats x3 sets
Bench
45x10
65x5
85x5
95x5
105x5
115x4
125x3
125x2
Lunges
25x10 -overhead walking
45x10 plié
45x10 plié
HS ISO shoulder press
50x12
60x10
70x10
80x8
90x6
100x4
Leg press -feet together
350x15
440x15
530x12
620x12
170x12 single leg, then to failure with both legs.
Side lateral raises
10x20
10x20
10x20
10x20
10x20
Re: Love2liftkat's training log
Started a new workout today! Initial thoughts... "This will be fun"... Halfway through "oh my!".... End of workout and even and hour hour later HOLY CRAP I AM TIRED AND MY BODY HURTS!!!!!!! I am now (2.5 hrs later) getting a little umph back! Lol
Push strength focused day
Superset 1:
Burpees with push-up
6x2
Pause Squats
45x10
75x5
95x5
135x5
135x5
135x5
135x3,2 failed at bottom of #4 set went right back to finish out
135x3,2 " "
Superset 2:
Burpees with push-up
6 sets of 2
Flat Bench Press (heavy but with 1 rep in the tank.)
45x10
65x5
85x5
105x5
105x5
105x5
105x5
105x5- video https://youtu.be/CgCWQCbeF98
Superset 3
BB Front Squat-
**Work up to a heavy set of 3+*
75x5
85x4
95x3
95x3
Push Press-
**Work up to a heavy set of 3**
65x5
75x4
85x2-fail, 75x3
75x3
Conditioning AMRAPComplete as many rounds as possible in 15 minutes
Barbell Lunges5 each leg
Sprint50 yards
Hollow Rocks19
Notes:
Rest periods on Strength days should be about 2 minutes on main lift & 60 seconds on the following work.
Burpees with push-up (Concentrate on height and explosiveness of both the jump and the push up at the bottom) ----haha this was a fail on some of the push-ups towards the end
I collapsed on the bench outside the court I was using for conditioning. Lol
Re: Love2liftkat's training log
Happy Thursday! Hope you're all having a great week! Mine is going well! Turned down cake orders to keep it a little less stressful of a week! Lol
Moving a little slow this morning so I was late getting to the gym. Made it about 5:20.
Heroes Warm Up 2 rounds 10 reps each exercise
Dead Lift
45x10 SLDL
75x5 SLDL
95x5
115x3
135x5 (ss with jump squats)
165x5
185x5
**realized here that I was doing the wrong days workout so I switched
165x8 sumo
165x8 sumo
165x8 sumo
165x8 sumo
***60 secs rest between sets***
SS:
Romanian Dead Lift
115x12
115x12
115x12
115x12
115x12
Wide Grip Lat Pulldown
100x8
120x8
120x8
120x8
***60 secs rest after superset before repeating
Meadows Rows
35x8
45x8
55x8
60x8
***60 secs rest
Recline Rows
4 sets of 8
(These seemed almost impossible sadly)
Barbell Curls
40x10
30x12
30x12
30x12
Band Pull Aparts
4 sets of 25 reps-Alternating over and underhand each set.
Conditioning:
Ran 1 mile as fast as I could.
This was eye opening how pitiful my running endurance is. I had to slow down several times and even walk a couple. Sadly, it took about 12 mins. I walked the other 8 to cool down.
I was pouring sweat but man is this type of workout the type of self torture I love! Lol
Re: Love2liftkat's training log
Happy Friday the 13th guys and gals! It's been a great day so far. Had a great workout, went to the book fair with my son(got 4 books for $22), finished a cake, cleaned house, took a nap, and now cooking dinner!!
Heroes Warm Up
2 rounds 10 each exercise
Squats were supposed to be first but the rack was taken so I went with the 2nd superset first.
Superset: 60 sec rests
Flat Bench Press
45x8
65x5
85x5
95x8- wasn't hard enough
100x8
100x7,1 -so I thought lol
100x6,2
Pick a weight that is work on the first set so you are struggling to get the reps on the last 2 sets.
Clapping push Ups
4 sets of 5
Superset: 60 secs rest
Banded Long Jumps
5 sets of 6
Back Squats
45x8
95x5
135x8
135x8
145x8
145x8
*Really focusing on breathing/bracing right. These felt good today- challenging but able to keep form throughout! Hips felt better too.
Superset 3: 60 secs rest
Incline Press
75x12
80x8-failure
75x9 failure
75x8, 3 failure
Pick a weight that is work on the first set so you are struggling to get the reps on the last 2 sets.
Goblet Squats added pause at the bottom
60x12
70x12
70x12
80x12-OUCH!
Tri set: 30 secs rest
Dip machine plate loaded
100x15
100x15
120x12
**I’ve lost strength in these since I haven’t done them in a while
Pistol Squat
3 sets of 6
(I did these onto a seat- first attempt ever! Will be a new challenge)
DB Lateral Raise
15x12X3
Conditioning 15 mins AMRAP
Clean pulls 12
Jumping lunges 10
Russian Twists 25
Rest periods on Hypertrophy days should be about 60 seconds
Here's today's cake for viewing fun...especially for us that are cutting! Haha
https://uploads.tapatalk-cdn.com/2016...b3cd4fd77b.jpg
Re: Love2liftkat's training log
your a beast, to bad you arent closer to my area. i bet we could tear it up big time
Re: Love2liftkat's training log
Quote:
Originally Posted by
guns01
your a beast, to bad you arent closer to my area. i bet we could tear it up big time
Man, that would be great!! I can't seem to keep any training partners...lol
Re: Love2liftkat's training log
Heroes warm up 10 reps each 2 rounds
Superset
Squat jumps- as high as possible
7 sets of 2-3
Deadlifts
95x5
135x5
165x5
185x5
205x5
205x5
205x5
205x5
205x5
Superset
Power clean-(focus on speed)
65x3
70x3
75x3
75x3
DB Row
60x6
70x6
70x6
80x6
Superset
Chin up
4 sets of 3
Band pull aparts over and underhand
4x25
Conditioning circuit
BB glute bridge 120x12
Burpees x 12
Leg raises x12
**AMRAP 15 mins**
Round 2 conditioning @ lunch time
5 min run on treadmill
Superset **5 rounds**
50 meter sprint
10 medicine ball slams
Superset **5 rounds**
BB overhead carry 50 lbs x 50 meters
10 MB scoop throws
Superset **5 rounds**
Farmer carries 90lbs x 50 meters
MB push press 25x10
Superset **5 rounds**
Suitcase carries 45x50 meters
Russian twists 10lb x20
Re: Love2liftkat's training log
Nothing much to say other than killer workouts!
Re: Love2liftkat's training log
Quote:
Originally Posted by
gusto77
Nothing much to say other than killer workouts!
Thank you! They've been kicking my butt!! Haha
Re: Love2liftkat's training log
Running late this morning. It was 5:30 when I finally got started. So I skipped the heroes warmup. I was utterly exhausted and drained this morning too.
Superset: 60 secs rest
Banded Long Jumps
5 sets of 6
Back Squats
45x8
95x5
135x2
145x5, 135x3
135x3 failed, 125x5
125x8
125x8
Ugh!! Everything felt like a million pounds
Superset: 60 sec rests
Flat Bench Press
45x8
65x5
85x5
95x8
95x8
95x7,1
95x6,4,2
Clapping push-ups
5sets of 5
Superset 3: 60 secs rest
Incline Press
65x12
65x12
65x12
65x12
Goblet Squats- constant tension
60x12
60x12
60x12
60x12
Tri set: No rest
Dip machine plate loaded
150x8
150x8
150x7
Pistol Squat
3 sets of 6
Seat was lower than last time
DB Lateral Raise
15x12X3
Lunch time cardio
Conditioning 1 mile run as fast as possible
Made it all of the way through without walking. Cut my time down almost 1.5 mins from last time.
Walked on incline after finished running Total time 30 mins
Also did a little bi/trip work
SS
Db curls
15x15
20x10
20x10
Overhead Ez bar tri extensions
30x15
40x12
40x12
SS
Double Cable curls
15x12
15x12
15x12
Cable v bar extensions/push downs
35x15/30x15
35x15/30x15
42.5x12/35x10
2 sets of pull ups
Re: Love2liftkat's training log
Great logging very inspirational