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    Thread: Love2liftkat's training log

    1. #286
      Love2liftkat's Avatar
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      Default Re: Love2liftkat's training log



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      Happy Monday all! I hope you all had a great weekend! Mine was great! Had family pics taken Saturday for the first time in 8+ years. Excited to see how they turn out! Today's workout was good! Not my strongest but still a good solid workout. Good steady energy and no major pains thankfully!

      Barbell Bench Press
      Set 1 : 45x10
      Set 2 : 65x5
      Set 3 : 85x5
      Set 4 : 95x5
      Set 5: 95x8

      Set 6 : 105x5
      Set 7 : 115x5
      Set 8 : 125x5
      Set 9 : 95x8

      Barbell Squat
      Set 1 : 45x10
      Set 2 : 95x5
      Set 3 : 135x5
      Set 4 : 165x5
      Set 5 : 185x5
      Set 6 : 195x5
      Set 7 : 205x4
      Set 8: 185x5
      Set 9: 135x8

      BB Push Press
      Set 1 : 75x5
      Set 2 : 85x5
      Set 3 : 95x4
      Set 4 : 105x3
      Set 5: 105x3

      Superset
      DB lateral raises
      Set 1: 15x12
      Set 2: 15x12
      Set 3: 15x12

      Front/side lateral raises
      Set 1: 5x15
      Set 2: 5x15
      Set 3: 5x15
      Set 4: 5x15

      DB Rotations
      Set 1: 10x25
      Set 2: 10x25

      Superset:
      Cable Lateral Raise
      Set 1 : 5x12 R/L
      Set 2 : 5x12 R/L
      Set 3 : 5x12 R/L
      Set 4 : 5x12R/L

      Cable crunches
      Set 1: 65x15
      Set 2: 65x15
      Set 3: 72.5x12
      Set 4: 80x10
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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

    2. #287
      Love2liftkat's Avatar
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      Default Re: Love2liftkat's training log

      Tuesday:

      Pull day... Had to be quick with this one. Had to be out of the gym early. Still had a good workout. My glutes are pretty sore too!!

      Wide grip pulldowns
      Set 1: 70x15
      Set 2: 85x15

      Pull-ups
      Set 1: wide pull ups 4 @ bw
      Set 2: neutral pull up 7@ bw
      Set 3: pull ups 4 @ bw
      Set 4: banded neutral pull ups x10
      Set 5: banded wide pull ups x8
      Set 6: banded pull ups x8
      Set 7: banded chin ups x10

      Deadlifts
      Set 1: 95x10
      Set 2: 135x5
      Set 3: 165x5
      Set 4: 185x5
      Set 5: 205x5
      Set 6: 225x5

      Superset

      Wide pulldowns
      Set 1: 100x12
      Set 2: 100x12
      Set 3: 120x10
      Set 4: 120x10

      Cable row with rope
      Set 1: 75x10
      Set 2: 75x10
      Set 3: 75x10
      Set 4: 75x10

      Superset
      Cable kickbacks
      Set 1: 7.5x12
      Set 2: 10x12
      Set 3: 10x12
      Set 4: 10x12

      Rev flyes
      Set 1: 60x15
      Set 2: 60x15
      Set 3: 60x15
      Set 4: 60x15

      Love2liftkat's training logLove2liftkat's training log🏻
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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. #288
      Love2liftkat's Avatar
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      Default Re: Love2liftkat's training log

      Today...

      Stayed up a bit too late last night plus I usually sleep til 6 on Wednesdays so I'm definitely feeling extra fatigued and sore today. Will balance out with having Thursday off though. I hope you all have a safe and wonderful thanksgiving!

      Push Day #2

      Bench
      45x10
      65x12
      85x12

      DB bench
      30x12
      35x10
      40x8

      Walking lunges
      Bw x12
      40x12
      50x12
      50x12

      Machine flyes
      75x15
      85x12
      85x12

      Superset:

      Push press
      75x6
      85x5
      85x5
      95x4
      95x4
      95x3

      Plate lateral raises
      5x15x5

      DB lateral raises
      15x12
      15x10
      10x12
      10x12

      Leg press- toes outward(seems to light up my outer quads)
      260x15
      350x15
      440x12
      530x10
      620x8, 530x8, 440x10, 350x10, 260x10 dropset (tears included lol)

      Machine lateral raises
      30x12
      30x12
      30x12
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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

    4. #289
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      Default Re: Love2liftkat's training log

      Hey Kat,

      How's your training going these days?
      Kind, creative soul, with no mean bones

    5. #290
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      Default Re: Love2liftkat's training log

      I've been wondering where she's at myself

      Sent from my SM-S975L using Tapatalk

    6. #291
      Love2liftkat's Avatar
      Love2liftkat is offline Vixen
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      Default Re: Love2liftkat's training log

      Quote Originally Posted by BABY1 View Post
      Hey Kat,

      How's your training going these days?
      Quote Originally Posted by thudgens96 View Post
      I've been wondering where she's at myself

      Sent from my SM-S975L using Tapatalk
      Aww thanks so much for checking on me you guys! That means a lot! I have been doing well! I am not a rep for MR anymore so I got busy and haven't been on here in a while. I hope you all have been well and had a great Christmas/New Years!

      Training has been good. Strength has been increasing! Squatting 225 for 3x3 last week. I hit it as a PR Max about 2 weeks before Christmas. The program I'm doing right now focuses on the main 3 lifts in a push/pull split. So, I'm able to do them twice a week.

      Nutrition has been decent but traveling, holidays, and bdays definitely effected it. I am back on track and dialing things in even more.

      Health wise- joint pains haven't been bad but more present than they were for a while...headaches have been pretty regular- most every day. My thyroid issues seem to of flared up lately as well. They could all be related but I do have a check up in march. Just gonna keep working on nutrition for now- will see if that helps any.

      Thanks again for checking on me!
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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

    7. #292
      guns01's Avatar
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      Default Re: Love2liftkat's training log

      where you at kat? you taking a break or healing up?
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    8. #293
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      Default Re: Love2liftkat's training log

      We miss you, thanks for catching us up.

    9. #294
      Love2liftkat's Avatar
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      Default Re: Love2liftkat's training log

      Quote Originally Posted by guns01 View Post
      where you at kat? you taking a break or healing up?
      Still around and still training. Just took a break from the forums. I'm back and am going to start logging again.

      Quote Originally Posted by Trixie View Post
      We miss you, thanks for catching us up.
      Aww thanks! Miss you guys too!
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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

    10. #295
      Love2liftkat's Avatar
      Love2liftkat is offline Vixen
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      Default Re: Love2liftkat's training log

      Love2liftkat's training log
      Happy Friday all. Long story short- son has had the flu all week so training has been adjusted to be able to get it in where and when I can...today I combined my upper body and lower body metabolic workouts to get them both in.

      I'm doing new workouts...It's a nice mixture of training for strength, hypertrophy, metabolic, & conditioning. We've also started adjusting my macros to drop this unwanted fat.

      Full body metabolic workout
      (All exercises done with a RPE weight for 10-12 reps but only 4-6 reps, only 5 seconds rest between sets)

      Chest Press Machine
      *2wu sets*
      64x6-5secs > 64x6-5secs > 64x6-5secs > 64x6-5secs > 64x5-5secs > 64x4-5secs

      Chest Fly Machine
      70x6-5secs > 70x6-5secs > 70x6-5secs > 70x6-5secs > 70x5-5secs

      Wide Lat Pull Down
      100x6-5secs > 100x6-5secs >100x6-5secs >100x6-5secs >100x6-5secs >100x5-5secs

      Seated Row
      100x6-5secs >100x6-5secs >
      100x6-5secs > 100x6-5secs >
      100x5-5secs >100x4-5secs

      DB Curls
      15x6-5secs > 15x6-5secs > 15x6-5secs > 15x6-5secs > 15x6-5secs > 15x6-5secs

      Cable Overhead Rope Triceps Extensions
      35x6-5secs > 35x6-5secs > 35x6-5secs > 35x6-5secs > 35x6-5secs > 35x6-5secs

      Machine Side Raises
      30x6-5secs > 30x6-5secs > 30x6-5secs > 30x6-5secs > 30x6-5secs > 30x6-5secs

      Face Pulls
      45x6-5secs > 45x6-5secs > 45x6-5secs > 45x6-5secs > 45x6-5secs > 45x6-5secs
      Leg Press
      *2 wu sets*
      530x6-5secs > 530x6-5secs >
      530x6-5secs > 530x6-5secs >
      530x6-5secs > 530x6-5secs
      Leg Extensions
      65x6-5secs > 65x6-5secs > 65x6-5secs > 65x6-5secs > 65x6-5secs > 65x6-5secs
      Leg Curls
      50x6-5secs > 50x6-5secs > 50x6-5secs > 50x6-5secs > 50x6-5secs > 50x6-5secs
      Calves
      90x6-5secs > 90x6-5secs > 90x6-5secs > 90x6-5secs > 90x6-5secs > 90x6-5secs

      Hanging Leg / Knee Raises
      6 reps-5secs> 6 reps-5secs>
      6 reps-5secs> 6 reps-5secs>
      6 reps-5secs> 6 reps-5secs

      Weighted Crunches
      67.5x6-5secs >67.5x6-5secs >
      67.5x6-5secs > 67.5x6-5secs >
      67.5x6-5secs > 67.5x6-5secs
      Conditioning - 5 rounds for time

      Med Ball Scoop Throw10
      Med Ball Slam10
      Med Ball Push press throw10
      Burpees5

      **Conditioning Completed in 8:24**

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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. #296
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      Default Re: Love2liftkat's training log

      Youre doing great!!!!!

    12. #297
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      Default Re: Love2liftkat's training log

      looking good kat and moving some pretty silly weights as well
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    13. #298
      Love2liftkat's Avatar
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      Default Re: Love2liftkat's training log

      Quote Originally Posted by Dzone View Post
      Youre doing great!!!!!
      Quote Originally Posted by guns01 View Post
      looking good kat and moving some pretty silly weights as well
      Thanks guys! ☺
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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

    14. #299
      Love2liftkat's Avatar
      Love2liftkat is offline Vixen
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      Default Re: Love2liftkat's training log

      Happy Monday! I hope you all had a good weekend!

      Strength focus - Push Day

      Superset
      Clapping push-ups
      4 sets of 5

      Bench (RPE 8)
      3 wu sets
      105x6
      115x6
      115x5
      115x5
      Superset 2:
      MB Push Press Throw
      18lb ball x 4reps x 4 sets
      Isolateral Shoulder press machine (RPE 8)
      55x6
      60x6x4
      Superset 3:

      Squat Jumps
      4 sets of 5
      Front squats (RPE8-10)
      2 wu sets
      95x6
      105x6
      115x6x3

      Seated Dip Machine
      90x12
      140x8

      Fat Burning / Strength Building Complex x15 Minutes- AMRAP
      5 Thrusters
      13 Burpee
      18 Sit-ups


      Workout called for ISO lateral bench machine and DB goblet squats but I was just itching for the main lifts so I modified it a little...crazy, I wanted to spend all morning squatting but I kept it short and sweet.
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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. #300
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      Default Re: Love2liftkat's training log

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      Looking awesome katt keep at it

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