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Originally Posted by BABY1

Hey Kat,

How's your training going these days?

Originally Posted by thudgens96

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!

Tweetwhere you at kat? you taking a break or healing up?

TweetWe miss you, thanks for catching us up.

Tweet

Originally Posted by guns01

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.

Originally Posted by Trixie

We miss you, thanks for catching us up.

Aww thanks! Miss you guys too!

TweetHappy 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**

TweetYoure doing great!!!!!

Tweetlooking good kat and moving some pretty silly weights as well

Tweet

Originally Posted by Dzone

Youre doing great!!!!!

Originally Posted by guns01

looking good kat and moving some pretty silly weights as well

Thanks guys! ☺

TweetHappy 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.

TweetLooking awesome katt keep at it

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Originally Posted by MOUNTAIN-MAN

Looking awesome katt keep at it

Thank you!! ☺

TweetSuperset 1
Lat & Core Explosive- Wide pull ups
4 sets of 3
Verticle Pull- Banded Neutral Grip Pull Ups
6 sets of 6(2 warming up)

Superset 2
Explosive Horizontal Pull- Body row in smith machine
4 sets of 5
Horizontal Pull- Isolateral Seated Row plate loaded Machine180x6
240x6x4
Superset 3:

Full Body / Leg Explosive- Conv deads (couldn't think of what to do here)155x3x4

Hinge Movement-Dumbbell Romanian Dead Lift
65's x6x4

Biceps-Alternating DB Curls - Twisting
25x8x4


Fat Burning / Strength Building Complex x15 Minutes AM(Rounds)AP
5 DB Deficit Deadlift
16 Jumping Lunges
10Hollow Rocks


Lunch time extra conditioning for extra "fun" lol
15 mins as many rounds as possible

5 box jumps
10 DB swings
5 push-ups
15 sit ups (hands to floor)

Seemed like we went 10,000 rounds but it was much better than boring cardio

https://instagram.com/p/BQyqAKbARiX/

TweetWarm up 10 mins on elliptical
Superset 1:

DB Bench Press
25x12
35x8
45x8x4

Machine flyes
65x25x4

Superset 2:
Lateral Raise / Side Raise Machine
30x12x4
DB Low end partial swings
25x25

Superset 3:

Leg Press
350x12
530x8
620x8x4

Leg extensions
80x20x4

Rope Triceps Extensions
35x12x4


Fat Burning / Strength Building Complex x15 Minutes
Dips/Push-ups6
Kettlebell Swing16
Sit-ups15

TweetThere you go kat getting hardcore agin ......I love it

TweetToday's workout was challenging! I felt drained, weak, and nauseous for some reason. I didn't really drink much of my pwo but it might've had something to do with it. Regardless, I pushed through and I'm already sore! Lol

Wu 10 mins

Superset 1:
Isolateral Lat Pulldown
35x10x3
45x10, 10, 9, 8

Straight Arm Pulldown
37.5x20,20,18,18

Superset 2:

Barbell Bent over Row
95x12
105x10,9,8,8

Wide Grip Row- Elbows High
60x25,20,20,18

Superset 3:
Romanian Deadlifts
135x12x4

Lying Leg Curls
40x25,25,22,20

Preacher Curl Machine
35x10,10,8,8


Fat Burning / Strength Building Complex x15 Minutes

8 DB Cleans
10 Burpee
10 Hollow Rocks


Will be going out on the lake tomorrow with some friends! I'm looking forward to it! My pale skin needs some sun!