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    Thread: Love2liftkat's training log

    1. #241
      Love2liftkat's Avatar
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      Default Re: Love2liftkat's training log



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      Quote Originally Posted by guns01 View Post
      oh i got ya. i was thinking you were doing them with band tension on the bar. i think the bands around the knees are called hip circles. i believe that's what the technique or at least the setup is called. the way that most do it is they do them dry without weight then work up to their warm up sets and remove them for their heaviest sets. that way it is tricking your body into the motion going in and then it takes over with your heaviest weight. if you do the banded work that i am talking about, to me it makes me stay tighter and puts far less stress on my back knees and hips. it doesnt make any sense as to why but it is much more comfortable for me to push 5-600lbs from the mid point up with band tension than it is with that amount of straight up free weight. in my mind i think its because i am more focused because the bands will bury you if you dont lock in and hold everything tight as soon as you unrack but with straight free weight you have a little wiggle room and tend to loosen up form. may be an additional technique to add to your tool box and give a try though
      Ahh yeah you're right! I looked it up. My band isn't quite that tight since I just looped my long light band twice! I'm going to have to get more bands. I have wanted to do banded squats like you're talking about but I don't have a double set. Just singles.

      Quote Originally Posted by Trixie View Post
      Kat, you have NO mess there I saw how far you had already come before you started this thread. Look back at page 2 and see your squat video you have made a lot of progress since then. Kudos you're amazing.
      Thank you so much Trixie!! It's so easy to get caught up in the moment and forget the big picture! I started this journey well over 200lbs and very little muscle. Thank you 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

    2. #242
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      Default Re: Love2liftkat's training log

      Whew, it's been a busy week. Let me catch you up...switched up training a bit while in between programs to see if I wanted to go back to training muscle groups more individually or stick with a push/pull style. It has definitely been a shock for my body. I have been sore all week! Lol

      Monday:

      Back @5am

      Stairs 30 mins

      Deads
      45x10
      95x8
      135x5
      155x5
      175x5
      185x5
      195x5
      205x2, 215x2, 225x1 no rests other than adding weight.

      Pull-ups
      5 sets of 6-10

      Straight arm pulldowns
      42.5x15
      47.5x12
      50x10x2

      Plate loaded Seated row
      180x10
      190x9
      200x8
      210x6x2

      Tuesday:

      Chest @5am

      Stairs 30 mins

      Bench
      45x10
      65x5
      85x5
      100x5
      110x5
      120x5x2
      95x8

      Incline bench
      65x8
      85x5
      90x5
      95x5

      Incline flyes
      25x12
      30x10
      35x8

      Machine flyes
      75x12
      85x10x3


      Wednesday

      Arms @12:30

      Cardio
      25 mins -stairs
      15 mins 30sec/30sec sprints

      Arm workout

      Warmed up with DB curls and extensions

      Superset

      Ez bar curls
      35x15
      45x12
      50x10
      55x7,6,4

      Close grip bench
      65x12
      85x10
      90x8
      95x8,7,6

      Chin ups 3 sets of 8

      Superset

      Preacher curls
      45x10
      50x10,10

      Cable tri press downs
      35x15
      42.5x12
      50x10

      Thursday:

      Shoulders @5am

      30 mins stairs

      Push press
      45x10
      65x6
      75x5
      85x4
      95x1

      Machine press
      70x12
      80x10
      90x7,6,4

      Side lateral raises
      5x20
      10x12x2
      15x10x3

      Rev cable flyes
      7.5x20x5

      Hang and swing destroyer set
      25x60, 15x30, 10x30, 5x30, band holds 10 @10 seconds

      Flyes on incline bench
      10x10
      5x20x2

      Machine lat raises
      30x8x3

      Right shoulder had a tightness running down through my arm. I kept stretching and eventually got a medicine ball and rolled it up against the wall. Between the rolling and the rear delt work, it calmed down a little by the end.

      Friday:

      Legs @8am

      Started on the stairs but a friend came in so I did some light interval running with him for 25 mins 3.3mph/6.5mph

      Squats
      Bw x20
      45x10
      95x8
      115x8
      135x5
      155x5
      175x5
      185x5
      195x4x2

      Single leg sldl's
      40x10
      50x10x3

      Close stance Leg press
      260x15
      440x12
      530x12
      620x10, 530x10, 440x15, 350x20, 260x20, 170x30 drop set
      I just kinda set there after that one.

      BB Hip thrusts
      135x15
      175x10x2

      I attempted some extensions but knees were starting to bother me so I called it quits.
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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

    3. #243
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      Default Re: Love2liftkat's training log

      Quote Originally Posted by Love2liftkat View Post
      Ahh yeah you're right! I looked it up. My band isn't quite that tight since I just looped my long light band twice! I'm going to have to get more bands. I have wanted to do banded squats like you're talking about but I don't have a double set. Just singles.



      Thank you so much Trixie!! It's so easy to get caught up in the moment and forget the big picture! I started this journey well over 200lbs and very little muscle. Thank you again!
      ok, go to elitefts.com and look for the sling shot hip circle for your banded squats around your knees. it is made specifically for that purpose. also you can get a pair of the long mini pro bands for under 20 bucks i believe. so their you go. go shopping and get silly haha
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    4. #244
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      Default Re: Love2liftkat's training log

      Quote Originally Posted by guns01 View Post
      ok, go to elitefts.com and look for the sling shot hip circle for your banded squats around your knees. it is made specifically for that purpose. also you can get a pair of the long mini pro bands for under 20 bucks i believe. so their you go. go shopping and get silly haha
      Thanks! Not bad! I will order them soon!
      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

    5. #245
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      Default Re: Love2liftkat's training log

      Love2liftkat's training log
      My first official 5 tier wedding cake! Made it through successfully! #thankyouGod

      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

    6. #246
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      Default Re: Love2liftkat's training log

      I understand how much work goes into a beauty like that. My wife makes and decorates cakes. No 5 tier cakes. One that standout is it looked like a moto cross Trac it was pretty cool.

      Sent from my SM-S820L using Tapatalk

    7. #247
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      Default Re: Love2liftkat's training log

      Quote Originally Posted by thudgens96 View Post
      I understand how much work goes into a beauty like that. My wife makes and decorates cakes. No 5 tier cakes. One that standout is it looked like a moto cross Trac it was pretty cool.

      Sent from my SM-S820L using Tapatalk
      That's really cool! It is a lot of fun to make them! Definitely a ton of work too! This was my first 5 tier! I've only made 3 wedding cakes so far...Mostly birthday and shower cakes.
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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

    8. #248
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      Default Re: Love2liftkat's training log

      Sorry I disappeared for a while. It's just hard to make time to get one here sometimes. Life is always throwing stuff at you! So here's this week so far...

      Monday
      **fasted**

      stairs 20 mins

      Bench press
      45x10
      65x5
      85x5
      95x5
      105x5
      115x5
      120x5
      125x5
      130x4PR
      95x10- no lockout

      Squats
      45x10
      95x8
      135x5
      155x5
      165x5
      175x5
      185x5
      195x5
      135x8

      HS Shoulder press plate loaded machine
      80x12
      90x10
      100x10
      100x10

      Push press
      65x6
      85x6
      95x5
      95x5

      Side lateral raises
      10x12
      15x12, 10x12, 7.5x12, 5x12 drop set
      15x12, 10x12, 7.5x12, 5x12 drop set
      10x12x3 sets

      Several sets of banded pull aparts worked throughout shoulder work.

      Swapped Tuesday and Wednesday rest day due to work schedule

      Wednesday
      **fasted**
      Stairs 21 mins

      Warmed up with wide grip pulldowns
      70x20
      85x15

      Superset

      Banded Pull ups on smith
      7 sets of 8-10

      Cable crunches
      65x15
      70x12x2
      72.5x12x4

      Wide grip pulldowns
      100x12
      120x10
      130x8
      120x10

      Straight arm pulldowns
      35x15
      42.5x12x3

      Rope cable rows -
      Not sure what to call these lol
      50x15
      65x15x3
      72.5x12x2

      Iso rows
      204x12x5 varied grip

      Destroyer set- Kat's version haha
      25x60, 15x30, 10x20, 7.5x20FR, 5x20FR
      ** I laid there for about 30 seconds lol

      Reverse flyes
      10x20, 5x20 drop set x2 sets

      **I did not do deads today. I have been having trouble with my piriformis again so I decided to try not deadlifting twice a week for a while until it calms down.
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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

    9. #249
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      Default Re: Love2liftkat's training log

      good to see you back and you are still plugging along
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    10. #250
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      Default Re: Love2liftkat's training log

      Love2liftkat's training log
      Thanks Guns!

      Happy Thursday. My dog wouldn't stop barking until after 12 last night but despite only 4 hrs of sleep, I felt pretty good!

      Fasted Cardio
      20 mins Stairs

      Bench (45-60 secs rest)
      45x15
      65x10
      85x5
      100x5
      110x5
      120x5
      125x5
      130x5 rep PR!
      95x8 w pause
      ** over the past few weeks, I have adjusted my grip on the bar. I have come in a lot closer and now that I'm past the awkwardness of adjusting, I feel much more secure and much more power/drive at the bottom. I'll try to take a video soon.

      Squats (45-60 secs rests)
      45x10
      95x10
      115x8
      135x5
      155x5
      175x5
      185x5
      195x5
      135x10- constant tension

      Push press (30-45 secs rest)
      75x6
      85x6
      95x5
      100x4
      100x2
      **wrists always start bothering me as weight gets heavier.

      Superset: no rests
      DB shoulder press
      25x18
      25x15
      25x12
      25x10

      Lateral raises
      15x12, 10x12 drop set
      15x12, 10x12 drop set
      15x12, 10x12 drop set
      15x12, 10x12 drop set

      Machine lateral raises
      30x10
      30x10
      30x10



      Lunch -yum yum (was dinner one night)

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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

    11. #251
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      Default Re: Love2liftkat's training log

      Sorry a bit late - long busy day/night with cakes yesterday.

      Friday's notes....

      workout was good. I struggled a bit with energy after deadlifts but I think a lot of it is emotional. I've been a little down the past week or so. Many things are going on but one main thing is I lost one of my very best friends, growing up, last week. I've been able to push through most of the time but spend the majority of my cardio time just praying for her family and for peace.


      On to today's workout...

      Warmed up on stairs 10 mins
      Sprints 15 mins 1min intervals

      Deadlifts
      45x10
      95x10
      135x10
      155x5
      175x5
      185x5
      195x5
      205x5
      215x5
      225x5

      Superset

      Pull ups
      5 sets of 6-10

      Cable crunches
      65x15
      70x15
      75x12
      75x12
      80x10

      BB row
      95x10
      115x8
      125x6
      105x10

      Superset

      Wide pulldowns
      100x15
      120x12
      140x10
      130x10
      120x10
      100x12, 85x12, 70x12 dropset

      Rope Cable rows
      65x15
      72.5x12
      72.5x12
      75x12
      80x10
      80x8

      Superset
      Double Cable Reverse flyes (shoulder level)
      5x25
      7.5x20x5

      Double cable Reverse flyes (high)
      10x30
      12.5x20x5
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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

    12. #252
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      Default Re: Love2liftkat's training log

      sorry to hear about your loss kat. on a positive note those dead lift numbers look great
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      Default Re: Love2liftkat's training log

      Keep it up girl u are killing it better than most guys I know great work

    14. #254
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      Default Re: Love2liftkat's training log

      Quote Originally Posted by guns01 View Post
      sorry to hear about your loss kat. on a positive note those dead lift numbers look great
      Thank you Guns! I am happy numbers are finally getting back up there and feels smooth!

      Quote Originally Posted by MOUNTAIN-MAN View Post
      Keep it up girl u are killing it better than most guys I know great work
      Haha Thanks MM!
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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

    15. #255
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      Default Re: Love2liftkat's training log

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      • Love2liftkat's training log
      • Love2liftkat's training log
      Monday

      Thought for the day- got me through my workout.
      “For I can do everything through Christ, who gives me strength.” Philippians‬ *4:13‬ *NLT‬‬

      I literally prayed this for my last 3 sets of squats

      **fasted**

      stairs 20 mins

      Bench press
      45x10
      65x5
      85x5
      100x5
      110x5
      115x5
      120x5
      125x5
      130x4
      135x3 rep PR
      95x10-pause

      Squats
      45x10
      95x8
      135x5
      155x5
      165x5
      175x5
      185x5
      195x5
      205x5 rep PR


      Push press
      75x6
      85x6
      95x5
      100x4

      Side lateral raises
      10x30x2
      Alternating- 10x50
      ***Out of time

      It's been quite a day! I was very happy with my workout minus wanting about 20 more minutes to finish off shoulders. Once I got home my youngest was complaining about his stomach. He had a project due so I figured it was nerves until I kissed his head goodbye and realized he had fever. Thankfully we didn't have a full load of patients today so I was able to do lab work from home with him. Unfortunately, poor little guy can't seem to break his fever now so it looks like I'll be off tomorrow and taking him to the dr.
      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

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