She's back! That's rough about the blood clot but at least its superficial and you know about it. Like the new training routine but most important your back at it. Keep crushing and it's great to see your pushing forward.
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She's back! That's rough about the blood clot but at least its superficial and you know about it. Like the new training routine but most important your back at it. Keep crushing and it's great to see your pushing forward.
Today's workout 5am this morning
Foam rolling
**Seated box jumps were originally part of this workout but with the blood clot, I have avoided box jumps/sprints or any impact exercise like that.
Superset
Reverse Lunges
45x3
65x3
85x5
95x5
95x5
95x5
DB bench
25x10
35x8
45x8
50x0 Failed twice
Switched to Bar
85x5
105x5
Hanging knee raises
3 sets of 10
Machine weighted crunches
40x10
30x15
20x20
Superset
Pushpress
55x5
65x5
70x5
75x5
Thoracic T-spine
3 sets of 5
MB Conditioning:
8 Squat throws
16 overhead forward throws
8 each side side throws
8 slams
**Repeat 3 x's**
Glad ur back the mm house will keep u in there prayers.
Sub'd for another Kat log ;)
Welcome back Ma'am!
Thank you so much! I can always use more prayer!
Woohoo! Glad you're here!
Thank you!!
Rest day today! Surprised how sore I am! Monday's workout has me very sore! Lol
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So last night I didn't get to sleep until about 12:30 due to a last minute gift I had to make for my daughters friend. Needless to say, 4:30 came VERY early this morning! I fixed a little Mesomorph and Chain'd Out and headed out! Had a great workout too!
Day 4
Superset 1:
Hang snatch
Warmed up from a bar
30x5
40x5
50x5
55x5
65x4
70x3
Side planks 30 sec hold and 10 dips
4 sets
Superset 2:
Hip thrusts
135x12
165x10
195x10
Close grip cable rows
100x5
Lost spot - switched to DB rows
45x10
55x10
70x8
Triset 3:
Wide grip pull ups
4 sets of 10 (assisted-small band)
Shin box mobility
3 sets of 5
Reverse Cable flyes
5x15
7.5x10
7.5x10
7.5x10
Conditioning
Sled pull- non stop 9 mins
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Still being careful with my leg so I had a little fun with today's workout. Did a little more than was written but felt great!
Usually do supersets but I went later today so it was busier...
Flat bench
45x5
65x5
75x5
85x5
95x5
105x5
Incline bench
75x5
85x5
95x5
95x5
Front Squat
45x5
65x5
75x5
85x5
95x5
Back squat
95x5
115x5
135x5
Push press
65x5
75x5
80x5
85x5
Peck deck
55x10
65x10
75x8
75x8
DB neutral shoulder press
20x10
25x8
30x7
DB Side lateral raises
15x10
15x10
15x10
Machine side lateral raises
10x20
15x10
20x10
25x10
30x10
30x10
Cardio 10-15% incline walking
Then came home and cleaned house- cleaning out clutter! Now I'm ready for bed! Lol
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Killer workouts very intense nice I love it
Nice lifts. Keep crushing.
Happy Monday! Always love getting back into the gym after being out over the weekends! I love the time with my family over the weekends though!
Workout was good this morning but still taking it easy on my leg. I am also having trouble with dizziness, which I think is my bp dropping too low. I've just been trying to avoid anything that makes the dizziness worse.
Day 2
Burgener warm up 10 mins
Superset 1:
Hang Clean
30x5, 45x5
55x5
60x4
65x3
75x2
Plank
1 min x3 sets
flexing as hard as possible
**feet are usually together. They were apart today to keep them from touching due to my vein.
Superset 2:
RDL
135x5x3
V-bar rows? (Not sure the name its with the single bar like meadows but with both hands and a v handle)
+45x10
+70x8
+80x8
+90x8
Hammer strength ISO rows
60x10
70x10x2
Superset 3:
Chin ups
Banded 3sets of 10
Standing Reverse cable flyes
7.5x20
Conditioning
Medicine ball complex
**5 ROUNDS**
8 squat throws
16 overhead forward throws
8 side throws (each side)
8 slams
60-90 secs rest
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Here's today's workout...
Hope you've all had a great day!
Foam roll- didn't realize how sore I was!
Superset 1
Reverse lunge
45x5
65x3
85x3
95x5
95x5
95x5
Bench press
45x5
65x3
85x3
105x5
115x3, 105x2
105x5
Superset 2:
Push press
45x5
65x5
75x5
85x3
85x3
85x3
Quadrupled t spine
4 sets 5 each side
Superset 3:
Side lateral raises
15x12x3
DB rotations
10x15x3
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Happy Tuesday! Hope your week is starting off great! Mine is and I'm so excited and ready for Christmas! Always love watching the kids face light up. Not to mention the extra time I get with them being off a little over a week.
Training is going well. Still finding that I'm am weaker on some of my lifts but making the most of the movements.
Yesterday was a pull day.
Hang clean ss with 1 min planks
Bar x5 to 75x3
One arm bb rows ss single leg curls
35 to 65x5/40-60x10
Wide pull ups/chin ups
4-5 sets of 10
**did these with light band/slow. Also pulled myself forward/backwards/to the sides.
Finished with a medicine ball complex, band pull aparts, and stretching/mobility work.
https://vimeo.com/149810887
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Kicking ass girl u and Trixie should get together
Thanks Mountain man!
I was planning to log yesterday's workout yesterday but got busy at home with another cake order. (Chocolate rum cupcakes)
Yesterday was a push day
Bench, BB Lunge, Push press, lateral raises(DB & machine) ab work and cardio
Good workout but my doms were ridiculous from Monday! Lol Did a lot of stretching and rolling.
Today, we only had a half day. Got off about 1:30ish Today would normally be a rest day but with Christmas and traveling - I made some changes. I will not be able to train from Friday until next Thursday.
Today was a push day - quick in and out to get home to the kids. Couldn't superset due to the gym being full but basically no rests.
Deadlifts
135x5
155x5
185x5
**still keeping the weight light due to my leg
Burgener warm up
Hang clean
Bar-30x5 wu
50x5
60x5
70x3
70x3
65x3
**new to these. Open to tips on figuring out the drive...
Did an work between sets
Wide grip Pulldowns
105x10
120x8
130x8
140x6
Single arm DB row
55x10
65x8
70x6
Stretchers
100x10
80x15
Hang n swings destroyer set
25x60, 15x30, 7.5x15(full rom) band holds to failure(3x's)
**if you've never tried these, you should! They look like nothing but they are just brutal!!!!
Finished with rowing and stretching
Think that was it! Lol
Have an awesome night!
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You are doing so great! Such an inspiration. You make me want to get my ass back in the gym,lol
Thank you so much! You're too kind!
I hope you all had a Merry Christmas! We are on the road traveling to see family. A nice 13-13.5 HR drive'[emoji15] The weather has been pretty and the traffic hasn't been too bad so those make it much better! Will be staying for a few days and then going to an indoor water park with the kids on the way back. I'll try to stop in here to keep up but won't be on much.
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Happy new year everyone! It actually felt good to get up early and get back into a routine! Switched things up a bit and did some higher rep sets today. It's been a while and I sure forgot how much high reps wear you out! That counts for cardio right? Haha
Deadlifts
45x15, 95x10, 115x10-wu
135x20
145x10
155x10-starting to feel the pressure in my veins so I backed off
135x15
DB rows
35x15
45x12
55x10
65x8
Superset:
Wide grip Pulldowns
85x20
100x15
120x12
100x20
Six ways
5x10
7x10
7x10
5x10
Superset:
Side lateral raises
10x15(both)
15x10(single)
15x10(single)
10x15
Straight arm Pulldowns
30x20
35x15
42.5x12
Pull ups- 1 set to failure
Conditioning:
Medicine ball complex
Squat throws
Overhead forward throws
side throws (each side)
slams
Plank jacks on ball
Plank
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Tuesday's workout was good. Did a push day.
SS Flat bench/lateral step ups
45x15/bw x15
65x5/25x8
85x5/30x8
95x5/30x8
105x5/30x8
95x5/30x8
Incline bench
65x5
85x6x4
Single leg raises (all reps on 1 leg)
40x20
50x15
60x12x2
40x20
OHP Press/Push press
45x10
55x8x5
High cable crossovers
20x10x4
Squats
65x10
95x10x2
Still taking it easy on these due to the blood clot.
Calves, abs, cardio, and stretching
Today was a rest day but I went for cardio/conditioning and abs.
Did a mix of steady state incline walking, medicine ball circuits, planks, weighted/be ab work. Also did some handstands just to work on stability.
I have throughly been enjoying my grilled chicken, broccoli, and sweet potatoes as I am back to me regular routine. I had slacked off nutrition from Christmas through the new year as we were traveling and such. My biggest downfall is sweets. (Once a fat girl always a fat girl at heart lol)
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Still kicking butt and taking names u rock woman
Subbed Kat...sorry for being tardy!!!
I had an awesome session this morning...not necessarily anything in particular...I just felt in the zone and ready to tear stuff up! I have kinda been just going through the motions- not down but just ready to make some changes but holding back with my clot.
So, I took Mesomorph this morning about 10 mins before heading out the door and bam! I was ready to roll!!
Burgener warm up
Hang snatch
30x10
45x5
55x5
65x4
70x3-switch to hang cleans
70x3
75x2
80x1
Superset these with weighted ab work or planks
Pull ups
6 sets to failure
SS
Meadow rows(bar not counted)
25x8
45x8
55x8
90x6- bb row with v handle
Kneeling single leg curls
40x10
50x10
50x10
(3030 tempo)
Rev cable flyes
5x15x5
Seated ISO rows (non supported)
180x8x4
Superset with rev flyes
5x15x4
Ab & mobility work.
Have my 1st appt with the vascular surgeon today to see what they're going to do about the clot & varicose veins! I'm excited and praying insurance covers the procedures to remove them this time!
Have an awesome day!
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good luck with the appt ma'am
Thank you! Things went well. He said I definitely need ablation of both great saphenous veins. Just praying insurance will pay. There's a contract exclusion that is supposed to be gone as of this year but it was still on the insurance's site.
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Something fun...
My daughter is turning 15 and this is the cake she requested I make her...so I did! Haha
https://youtu.be/s3iS2mVvhME
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I want my daughter to look at your thread for inspiration. Thanks for being here.
Happy Friday all! Time for the weekend! Whoop whoop! Tonight is my daughters party so we have a house full of teenage girls! Fun stuff!
Got the ok from the vein dr to start pushing weight again. Strength is down considerably but that happens here and there...just happy to be able to put a little more on the bar. Tried...really...really...tired not to get frustrated in the moment! Haha (yeah right)
Bike: 20 mins
Squats
Bwx15
45x10
75x6
95x10
115x5
135x5
155x5
175x3
185x0 failed [emoji30]
Bench
45x10
75x6
95x5
105x4, 2, 1
115x2 half butt attempts UGH!!
100x5
85x10(no lockout kept tension)
85x9
** should've width grip -much closer than usual. Really focused to tuck arms in and medium arch in back. Not too crazy.
Curtsy lunges
30x10/10
30x10/10
40x10/10
45x10/10
(All reps on 1 leg)
Push press
45x10(no push)
60x5
65x5
70x4
75x3
80x0- wasn't giving up
80x3- HECK YEAH!
80x2
DB rotations
5x10(multiple angles)
DB side lateral holds
3 sets 5x10 secs each angle (above parallel, parallel, just below parallel)
Lateral raises slow with both arms
10x10
Side lateral raises (slow single arm)
15x12x2
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Finished with stretching and mobility work. (Forgot that part! Lol)
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Monday's log...
Made my chicken while I got dressed after the gym! I was pretty thrilled that I got it all done and out the door in 30 mins without overlooking my chicken. Haha
Running a bit late this am. It was about 5:15 when I got started. Still got in a great workout! Ready to get my strength back up.
Burgener warm up
Hang clean/core work
30x5
40x5
45x5
55x5
65x4
70x3
75x2
Deadlift rest- 1 min
135x15
155x12
175x10
195x5
225x0,0 2 attempts Grrrr
215x2
DB rows
55x12
65x10
70x8
Wide Pulldowns (waiting on pull-up bar)
85x15
100x12
120x10
Wide pull ups (banded- slow)
4 sets 7-10 reps
Ss with rev cable flyes
5x15
Conditioning
200 meter shuttle runs x 3
1.5-2 mins rest
30 Band pull aparts during rest
Legs are still sore from Friday so the sprints were a nice challenge! Lol
Sorry it took a while to get this logged...I have 3 cake orders this week so I've been running since I hit the floor this morning at 4:25. [emoji4][emoji42]
Even managed to burn my hand and cut my finger! W2G me! Lol [emoji856]
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Tuesday:
Got to the gym just a few after 5. As I was getting out, I realized I forgot my phone! Noooooooo!!! No music??!...debated driving home since I'm less than 10 mins away but I decided to just go in and get busy! Ended up having a great workout! Only distracted a few times by others and noises.
It's been pretty chilly in the mornings so I have been warming up a little longer than usual.
Warmed up on bike 10 mins
Bench ss w/ bw lateral step ups
45x15/8
65x12/8
85x5/8
95x5/8
105x5/8
115x3/8
110x3/8
105x5/8
Front squat ss w/ mobility work
45x10
65x6
85x5
95x1-collapsed at the bottom of #2
95x5
100x1- hands/wrists really hurting
Incline bench
65x10
85x5
95x5
100x5
105x3
Push press
45x10-strict OHP
60x5
70x5
80x3
85x2
90x1
Superset:
Seated hammer strength ISO shoulder press - kept tension- no lockout (total weight)
60x15
80x7
75x10
50x30(last 10 bottom half to keep tri's out)
Side lateral raises
10x10 both arms
12x12 alt. Arms
15x12 alt.
15x10, 10x10, 7.5x10, 5x10 all 1 big dropset from hell! Lol
After those last two exercises back to back, my delts cramped up like crazy! Couldn't even hold my bag for a few mins. Haha
Decided on the extra delt work vs cutting out to do conditioning.
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Good morning and happy Thursday! Forgot my PWO this morning so took a bit longer to wake up! Lol
Burgener warmup/ hang snatch/ab work/foam rolling/stretching
Deadlifts
95x10
135x5
155x5
175x5
185x3
135x10 sumo
95x10 SLDL
Hands were really hurting today. Really need to get some chalk to keep in my bag.
Wide Pulldowns
85x15
100x12
120x10
140x8
Superset with
Straight arm Pulldowns w/ rope
35x12x4
Small Band - Wide pull-ups
2 sets of 10 slow with holds at the top
Meadow rows
45x5
55x5
65x5
Superset with DB curls
15x12
20x12
**20's/25's were taken so I moved on and forgot to go back
Seated cable rows
85x15
100x12
120x10
Superset with
Seated leg curls
50x20
70x12
90x10
Conditioning
10 Box jumps
30 sec Battle ropes
10 mb slams
15 forward all throws
30 banded pull aparts
**repeat 2 x's**
Took a notebook anticipating to write it all down but I just get in the zone and don't want to stop long enough to get it out. Lol
So I finished a cake last night! Was excited how it turned out. It was a challenge that I was pretty scared of trying but I'm so glad I did!
https://uploads.tapatalk-cdn.com/201...a75c17f7ae.jpg
Finally got some long socks for deadlifting too and wore them today...feeling very thick lately too! Especially from this angle [emoji53]
https://uploads.tapatalk-cdn.com/201...2a95e6b0f8.jpg
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You rock! I am worn out just looking at this,lol. Work out for me too lady:)
You go girl and make everyone jealous with your hard work. Love the cake
Kids were out of school yesterday so I got to sleep in until 8:30. Finally feel like I got enough sleep. I am on a desiccated thyroid medicine now and I ran out about 2 weeks ago. It is being mailed to me but it hasn't made it yet. Not sure if they lost it or what. It's been stuck in the same place for 2 weeks now. Anyways, I have been having trouble sleeping due to my levels being off again. Not to mention getting to bed after 11 every night.
Went into the gym at 9:30 to train and then to the kids and my daughter's friend shopping before getting started on my cakes again.
Had a great workout! There were quite a few people there and several talkers but past that it was fairly quick. Lol
Warm up on bike 10 mins
Squats <1 min rest
Bw x15
45x10
95x10
115x5
135x5
155x5
175x3
175x3
155x5
135x8
**weight felt good up until I put 175 on and when I went down my legs said " forget you! I'm not doing that" Waited a min and tried again. So odd!
Incline bench
45x10
65x10
85x5
**got interrupted for several mins- way too long 95 felt like 135!
95x2
75x5
95x5
100x5
105x5
Flat bench
65x8
85x5
95x5
105x5
110x5
115x3
105x8(no lockout)
Plié lunges w/ outer extension
40x10x3
HS ISO Shoulder press
60x15
70x12
80x8
85x6
90x4
Superset with side lateral raises
15x10x4
Side lateral raises finisher (both arms)
5x40
Think that was it...
Flex Friday fun
https://uploads.tapatalk-cdn.com/2016...8d3a527876.jpg
Today was a nice family day just hanging out and even dos some shopping with gift cards for Christmas! Fun stuff! Hope you all have a spectacular weekend!
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