TweetWelcome back

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Originally Posted by Dzone

Welcome back!

Originally Posted by thudgens96

Welcome back

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Thank you guys!

TweetThis 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!

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Originally Posted by Love2liftkat

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!

i hate cardio more than not eating haha

Tweetgood to have you back kat.

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Originally Posted by guns01

i hate cardio more than not eating haha

Haha I feel like that most days! If I only had a bird like appetite like my daughter!

Originally Posted by DethKlok

good to have you back kat.

Thank you!!!

TweetLeg 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

Tweetlook at those weights your pushing. that's some good stuff

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Originally Posted by guns01

look at those weights your pushing. that's some good stuff

Thanks! I feel like a cop out without squats but I was excited to get the 695 on the leg press. That’s the most I’ve ever gotten on that one. Legs are feeling it today too!

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Originally Posted by Love2liftkat

Thanks! I feel like a cop out without squats but I was excited to get the 695 on the leg press. That’s the most I’ve ever gotten on that one. Legs are feeling it today too!

when we are limited we always find ways to work around and make improvements. their have been some great legs built without squats as well.

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Originally Posted by guns01

when we are limited we always find ways to work around and make improvements. their have been some great legs built without squats as well.

Very true! I’ve continued to see progress in my legs without them. Actually a better shape to them truthfully.

TweetI don’t usually get to train on Saturdays. Hubby was out of town though so little man and I got up and went to the gym. Even managed to get there to meet a friend.

Chest/shoulders

Bench
45x12
75x10
95x8
105x6
115x6x2 sets

Cable flyes
27.5x15, 12, 12, 10

Db press
25x10
30x8x4 sets

Machine lateral raises
30x15x5 sets

Machine reverse flyes
70x15x2
70x12x2

**waiting on adjustable bench

Db curls
25x12x3

Skull crushers
40x15x3

Incline Db lateral raises-dropset(4 rounds)
15x12, 10x15, 5x20, Cable isometric holds/pulses
**These don’t have a name. Just something I've kinda put together. They are a cross between reverse flyes, front, and side lateral raises while lying face down on an incline bench. They hurt like heck!!!!!!! I have always struggled not over engaging my traps in most shoulder work. These really help isolate everything all while engaging all 3 heads of the delts.

TweetSchool is out so that means I can leave for work from the gym!!! Was able to meet a friend there since I was training a little later. Went early to get some cardio in though before she got there.

Although the workout was fairly straight forward/“simple” I was drenched by the end! Felt like I had stood in the rain! I don’t usually do cardio before. I think that got it all started more than usual. Lol

Cardio 15 mins incline walk/running intervals

Deadlifts
165x12x3
Started with deadlifts and realized the girl I was training with had only done stuff legged deads so I only did a few sets to teach her how. Got tired of pulling all of the weight off too. Lol

SS 1

Wide grip pulldowns
85x15
100x12
120x10x4

Cable crunches
80x15
90x15x5


SS 2

Seated cable rows
100x12
120x10x4

Straight arm pulldowns
60x12x5


Db pullover (lat focused)
40x10x5

Meadow rows
25x12
35x12
45x10x2

TweetLeg day

Plate loaded leg press was taken so while waiting I warmed up on a couple of machines.

Leg press machine (with pin adjustment)
90x20
120x20
150x20

Hack squat
125x12x2-these bothered my injured hip

Still waiting on leg press and friend to get there. Walked 12 mins.

Finally clear-(goal was to squeeze in some heavy work b4 friend got there)

Leg press
375x15
465x15
555x12
645x10
**friend arrived switched to single leg to reduce time moving plates

SS 1

Single leg press
240x12x4 sets
240x50(both legs)

Hip Circle Lateral walks
5 sets of 9-12 each way

SS 2

Seated Leg curls
70x15
90x10x4 sets

Leg extensions
90x15
110x12
120x12x3 sets

SS 3

Kneeling squats (smith)
160x12
180x12
200x12x2 sets

Single leg elevated glute bridge
(Foot on bench)
4 sets of 12 each leg

Single leg extensions
(rotated with vastus lateralis focus)
50x12x4 sets

Glute cable kickbacks
27.5x12x3 sets each side

Legs were dead! I have been feeling more tired the past few weeks and today took everything I had out of me! That was at 6 o’clock this morning too! Lol

Finished with stretching/yoga

Tweetyou singled legged more than i did the other day. that's killer. i better stop slacking