TweetThanks Guns!
TweetGot to sleep until almost 8! Woohoo!! Feeling better already! It's amazing what a full nights rest can do!
Push day
Warmed up on elliptical
Ss
Power jumps
Squats
Bw x20
45x10
95x5
115x5
135x5
155x5
155x5
165x5
Felt good to finally get a little on the bar!
Bench
45x10
65x5
85x5
95x5
105x5
110x5
115x5
Ss
hammer strength shoulder press
100x12
110x10
120x8
120x6
Side lateral raises
10x12x2
15x10x2
Ss
Cable lateral raises
5x10x4
Cable crunch
62.5x15x5
65x12
70x10
Cable flyes
15x15
20x12
25x10
Machine lateral raises
30x15x2
Pwo
Banana
Lunch
Moes chicken burrito in a bowl
Special K pastry crisp
Dinner...TBT
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“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
TweetThanks Guns!
Get 10% off your order @ www.MRSupps.com with code CHEAPER
“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
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!
Get 10% off your order @ www.MRSupps.com with code CHEAPER
“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
Tweetgo easy kat and dont beat those knees up again
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TweetI 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.
Get 10% off your order @ www.MRSupps.com with code CHEAPER
“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
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**
Get 10% off your order @ www.MRSupps.com with code CHEAPER
“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
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.
Get 10% off your order @ www.MRSupps.com with code CHEAPER
“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
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
Get 10% off your order @ www.MRSupps.com with code CHEAPER
“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
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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https://www.tgbsupplements.com/
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TweetThank 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.
Get 10% off your order @ www.MRSupps.com with code CHEAPER
“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
TweetAwesome this is a sweet log!
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Tweetfrom 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
TGBSupplements REP
https://www.tgbsupplements.com/
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TweetThat 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!
Get 10% off your order @ www.MRSupps.com with code CHEAPER
“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
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
Get 10% off your order @ www.MRSupps.com with code CHEAPER
“Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
Isaiah 40:28-29
TweetI swear to god I read your name as "love2katandlift".
Here's to working long nights!