Kat...where you at Mama?
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Kat...where you at Mama?
Hello everyone! I’m back. Took some time off most forums. Life just got busy trying to balance my family, regular ft job, personal cake business, and lifting. So forum time just fell to the wayside. Lol Since I was on last I have cut waaaaay back on the cake business and we also built a house and moved out by a local lake. So lots of outdoor time now! [emoji177] Had to change gyms and training time has been cut down to 45-60 mins tops due to commute but still getting the work done. Thanks for reaching out! Means a lot to be missed! Love that there’s an app now! Will make it easier to get on and follow along!
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Forgot to add that I also found out I have a labral tear in my right hip and well and a impingement (fai) I’ve been unable to do squats or lunges for several months. [emoji24]Currently working around it best I can and training glutes a lot to ensure stability as well as correct any possible muscular imbalances.
sucks to hear your hips are jacked up but good to see you back with us
Welcome back!
Welcome back
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This weeks training has been all out of wack due to taking Monday off and oversleeping on Tuesday. (Went at lunch instead) Ended up just doing cardio this morning. Nothing too exciting. Just 20 mins HIIT on the stairs and then 30 mins LISS on the treadmill. Cutting my time back when we moved has limited my cardio time so it was actually kinda...slightly enjoyable. Haha who am I kidding? Cardio sucks but I need it!
good to have you back kat.
Leg day sucks when you are nauseous! Haha
Leg press (feet together and low)
285x20
375x15
465x12
555x12
645x12
695x10x3
*Threw a few sets of pull-ups between sets of leg press. Try to do them 3-4 times a week to improve on them.
Single leg press
240x12x5 sets each leg
Lying leg curls
85x8x5 sets
SS with hip circle lateral walks
5 sets of 15
Kneeling squats in smith
140x10
190x10
210x10
220x10x3
Hip thrusts w/ hip circle
140x10x4
Single leg extensions (vastus lateralis focus)
50x12x2
60x10x2
65x8
40x20
Cable kickbacks
27.5x12x4 each leg
Finished with 15 mins cool down on treadmill
look at those weights your pushing. that's some good stuff