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Originally Posted by guns01

kat's back

Thanks Guns!

TweetHappy Monday all! Weekend was very busy! Met my parents in Nashville with the kids. They spend two weeks out of the summer with them. It's about a 6-7hr drive both ways. We drive up Saturday, spend the night, and drive back Sunday. It was a good trip! Looking forward to some alone time with hubby but man, I sure miss them already!

Up and at it at 4:25 this morning.

Elliptical 5 mins

Deadlifts
45x10 sldl
95x6 sldl
135x5
155x5
175x5
185x5
195x3
205x1

Wide grip pulldowns
70x15
85x12
100x10
110x8
120x6

Straight arm pulldowns w ez bar
35x15
42.5x12
42.5x12

DB pullover
(Lat focused)
35x12
45x7
40x10

Pull-ups
4 sets of 8 black band

Plate loaded row machine
180x10x4

Machine reverse flyes
55x20x4

15 mins Running intervals
Felt good to finally run again!

Tweetgo easy kat and dont beat those knees up again

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Originally Posted by guns01

go easy kat and dont beat those knees up again

I didn't go crazy. I ran for 30 secs and walked for 1 min. probably about 7-8 mins with the warm up and cool down.

TweetPush day

Squats
Bw x 15
45x12
95x8
135x2 almost failed #2??!!
115x5
115x5
**feeling very worn out and week today. Very likely hormonal. Switched to higher reps and lighter moves

Walking banded squats
(Red band doubled and about 3-4" above knees)
To Left x 10, to right X10(4 times)
Last time I added a small bar 20-30lbs- 10 each way

Bench
45x8
65x5
85x5
95x5
105x5
115x4

Push press
65x6
75x5
85x4
85x2

DB press
25x10
30x7
30x6x2

Side lateral/front lateral raises
5x20x2
7.5x20x4

Cable flyes
20x12
22.5x12
25x10
25x10

Ab cable crunch
65x15x4
67.5x15x3

Single Leg extensions
55x10 each leg **4 sets**

TweetThursday's workout

pull day

Deadlifts
45x10 sldl
95x8 sldl
135x5
155x5
175x5
195x5
135x10

Pull ups
4 sets of 8

DB rows
50x10
60x8x2
70x6

Straight arm pulldowns
42.5x12x4

Cable rope Face pulls
50x15x4

I think that's it. I had to leave early and didn't write anything down. I did go back after work for cardio. Did 35 mins on the stair master.

TweetFriday's workout

Push day

Bench
45x10
65x5
85x5
95x5
105x5
115x5
115x4

Squat
(Band around quads to help engage abductors)
Bw x 10
45x10
95x5
115x5
135x5
155x5
175x2
135x10

Superset with Banded frog jumps

Push press
65x5
75x4
85x3
90x1
95x0,0

DB Shoulder press
30x7
30x5
25x10
25x10

Side lateral raises
15x10x4 sets

Front/side lateral raises
5x20
7.5x20x2 sets

Cable flyes
20x12
22.5x12
25x10
25x10

Cable ab crunch
65x15x7 sets

Banded walking squats with bar
30x20
50x20x2

Tweetyour a beast lady. love the addition of the band for squats. it will def improve your technique for sure and if nothing else you will have a killer thigh sweep. the trade off there is a waist that looks extra extra tiny. love the bands though for sure

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Originally Posted by guns01

your a beast lady. love the addition of the band for squats. it will def improve your technique for sure and if nothing else you will have a killer thigh sweep. the trade off there is a waist that looks extra extra tiny. love the bands though for sure

Thank you Guns! That means a lot especially coming from you! It was just a wild guess that it would help! It felt much better while squatting! Kept me focused on the motion and form instead of how heavy it felt or being scared etc.

TweetAwesome this is a sweet log!

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Originally Posted by Love2liftkat

Thank you Guns! That means a lot especially coming from you! It was just a wild guess that it would help! It felt much better while squatting! Kept me focused on the motion and form instead of how heavy it felt or being scared etc.

from what i understand and have actually applied to myself and others is that it forces you to stay knees out. that will activate both the hip flexors outer glute max and the lat quad. which in turn will fire all of the muscles that you want and tech very good control and technique. a great prehab/rehab tech for sure. you can do it while walking side ways lunging as well to further develop if you want to do it as an additional secondary squat movement. start off very sparingly because it will light them up big time. trust me, my pt broke me off when my it band got so out of hand i couldnt even lock my quad out fully. 2 sessions and i was squatting again almost pain free with some other stuff also

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Originally Posted by guns01

from what i understand and have actually applied to myself and others is that it forces you to stay knees out. that will activate both the hip flexors outer glute max and the lat quad. which in turn will fire all of the muscles that you want and tech very good control and technique. a great prehab/rehab tech for sure. you can do it while walking side ways lunging as well to further develop if you want to do it as an additional secondary squat movement. start off very sparingly because it will light them up big time. trust me, my pt broke me off when my it band got so out of hand i couldnt even lock my quad out fully. 2 sessions and i was squatting again almost pain free with some other stuff also

That has been my experience as well so far! I am bad about my knees collapsing. They keep me focused on holding them out. Doing that keeps other things in line as well!

TweetSorry a bit behind. This is the last week the kids are gone so we've been trying to enjoy every moment we can together.

Here are the first two workouts. Today's to come later.

Monday - pull day
Started with 35 mins on stair master

Deadlifts
45x10
95x5
135x5
155x5
175x5
185x5
195x4

Pull-ups
6 sets mostly wide. Some narrow/neutral grip

Pulldowns
85x12 slow/hold @ bottom
100x12
100x12
120x10
120x10

DB rows
50x8
60x8
70x8

Cable rows
85x10
85x10
100x10
100x10

Straight arm pulldowns
42.5x10x3

Cable crunches
65x12-15x8

Rev cable flyes
7.5x20x4



Tuesday push day
Started with 30 mins on stair climber

Bench
45x6
65x5
85x5
95x5
105x5
115x4
95x8
**couldn't find my wrist wraps so the heavier ones hurt a bit

Banded Squats
45x10
95x8
135x5
155x5
165x4
135x5
95x8
Finished with more body weight banded squats

DB shoulder press
25x10
25x10
30x8
30x7
30x6

Side lateral raises
10x20
15x10
15x10
15x10, 10x12, 5x15 drop set
5x20

Wednesday
30 mins intervals on stairs