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!

Tweetlooking good here kat. Soak up that sun. You still swelling up in the ankles?

Tweet

Originally Posted by BABY1

looking good here kat. Soak up that sun. You still swelling up in the ankles?

Thanks baby! My ankles have been fine. No extreme swelling just as expected with varicose veins. My joint pain hasn't been too bad either. Seems to be worse near my cycle but that tends to make everything great haywire. Lol

How are you feeling? Any progress or improvement?

Tweet

Originally Posted by Love2liftkat

Thanks baby! My ankles have been fine. No extreme swelling just as expected with varicose veins. My joint pain hasn't been too bad either. Seems to be worse near my cycle but that tends to make everything great haywire. Lol

How are you feeling? Any progress or improvement?

I am glad to hear this for you. i have changed a few things such as no gluten or dairy, and I have a foot massager I use daily and that helps circulation. Not sure which is working but I think its a combo of the 3. Keep up the great work Kat

Tweet

Originally Posted by BABY1

I am glad to hear this for you. i have changed a few things such as no gluten or dairy, and I have a foot massager I use daily and that helps circulation. Not sure which is working but I think its a combo of the 3. Keep up the great work Kat

That's good! I hope you continue to feel better! Thank you for checking on me!

TweetFull 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*
69x6-5secs
69x6-5secs
69x5-5secs
69x4-5secs
64x5-5secs
64x4-5secs

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

ISO Lat Pull Down Machine
2 wu sets
140x6-5secs
140x6-5secs
140x6-5secs
140x6-5secs
140x5-5secs
140x5-5secs

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

Ez bar Curls
40x6-5secs
40x6-5secs
40x6-5secs
40x6-5secs
40x6-5secs
40x6-5secs

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

Cable crunches
67.5x6-5secs
67.5x6-5secs
67.5x6-5secs
67.5x6-5secs
67.5x6-5secs
67.5x6-5secs

Conditioning- 1 mile run

Added some Tabata intervals afterwards with battle ropes they added.
20 secs/10 secs rest
Double
Alternating
=4 mins total


Today was day two of finally getting back to drinking over a gallon or water. I also started eating 5 meals a day again today. Going back to what worked for me last time I was actually able to loose weight. Will give me two things to focus on instead of obsessing over the scale and getting so discouraged.

TweetMachine Lateral Raises
3 wu sets
30x6-5secs >
30x6-5secs >
30x6-5secs >
30x6-5secs >
30x6-5secs >
30x6-5secs

Rope cable 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
90x6-5secs >
90x6-5secs >
90x6-5secs >
90x6-5secs >
90x6-5secs >
99x6-5secs
Seated Leg Curls
70x6-5secs >
70x6-5secs >
70x6-5secs >
70x6-5secs >
70x6-5secs >
70x6-5secs
Calves
240x6-5secs >
240x6-5secs >
240x6-5secs >
240x6-5secs >
240x6-5secs >
240x6-5secs

Hanging Leg / Knee Raises
6 reps-5secs>
6 reps-5secs>
6 reps-5secs>
6 reps-5secs>
6 reps-5secs>
6 reps-5secs
Conditioning - 5 rounds for time

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

TweetSwitching to 5 meals and a gallon of water has been more of a challenge than I thought it would be! I am constantly full and very bloated. Ready to start shedding the water! Lol Guess I had really been slacking more than I thought on water intake to be reacting this way. I actually haven't been able to eat my meal at 4 yet due to not being hungry and not really having a break in my schedule until almost 5. We usually eat dinner around 6 though so it all works out. Luckily, cravings have been pretty much absent so I will take that any day!!!!

Tweet

Originally Posted by Love2liftkat

Switching to 5 meals and a gallon of water has been more of a challenge than I thought it would be! I am constantly full and very bloated. Ready to start shedding the water! Lol Guess I had really been slacking more than I thought on water intake to be reacting this way. I actually haven't been able to eat my meal at 4 yet due to not being hungry and not really having a break in my schedule until almost 5. We usually eat dinner around 6 though so it all works out. Luckily, cravings have been pretty much absent so I will take that any day!!!!

love it haha. it always sucks transitioning to eating more meals and pushing more water. the 6-7 month prego effect is brutal. you could always opt for cream of rice or oats as your carbs and whey hydro for the protein source and make a pudding out of them. then you knock out carbs pro and fluids all in one wack and it tastes good too. the cor doesnt sit in your belly as bad and long as everything else does either

Tweet

Originally Posted by Love2liftkat

Switching to 5 meals and a gallon of water has been more of a challenge than I thought it would be! I am constantly full and very bloated. Ready to start shedding the water! Lol Guess I had really been slacking more than I thought on water intake to be reacting this way. I actually haven't been able to eat my meal at 4 yet due to not being hungry and not really having a break in my schedule until almost 5. We usually eat dinner around 6 though so it all works out. Luckily, cravings have been pretty much absent so I will take that any day!!!!

I understand the water I think I must have been a camel in a past life.

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