Re: Love2liftkat's training log
Feeling a little better today! Slept until 6 yesterday, took and nap at lunch and laid down for about 15-20 mins after work last night.
Shoulder today
Started with intervals on the treadmill 20 mins
Db shoulder press SS w/ band over and backs
20x10
30x8
35x8x3 sets
SS 2
ISO lat Machine shoulder press
(Weight per side)
45x8x2 sets
45x10x2 sets
Banded facepulls
4 sets of 12
SS 3
Machine reverse flyes
70x15
85x12x3 sets
Machine lateral raises
30x15x4 sets
Incline Db flies (Face down)
15x15, 10x15, 5x20 dropset x 2 rounds
SS 4
Cable front raises
15x12x3 sets
Rope facepulls
60x10x3 sets
It’s kinda crazy how full/painful my shoulders can feel when other muscles don’t feel near as bad. Maybe I’m learning to better engage them. Lol
Re: Love2liftkat's training log
Happy Friday! Leg day today! Switched things up like you suggested @guns and started with some of my glute work. It definitely helped me focus the work on my quads/hams but the first SS had me worn out! Haha
Leg press - just to get the blood flowing
208x25
298x25
SS
Kneeling squats (smith machine)
90x12
140x12
180x10
230x8x4 sets
Single leg Glute bridge
7 sets of 12
SS
Leg press
478x12
568x12
658x12
703x12x2 sets
Neutral grip pull-ups
5 sets of 6
SS
Walking lunges
4 sets of 12
Hip circle lateral walks
4 sets of 16
SS
Seated leg curls
90x12x4 sets
Leg extensions
110x12x4 sets
SS
Cable glute kickbacks
20x10x4 sets
Single leg extensions (rotated for outer focus)
60x12x4 sets
Finished with stretching and some ab work.
Re: Love2liftkat's training log
i got the idea from a top end strength and conditioning doc's article i read. so the theory is that it both primes activates and warms up the glutes and hips allowing them and everything else to fire more properly. the trade off as you figured out is we are worn out and killed when we roll into the rest of our training haha.
looked like a great session though
Re: Love2liftkat's training log
Quote:
Originally Posted by
guns01
i got the idea from a top end strength and conditioning doc's article i read. so the theory is that it both primes activates and warms up the glutes and hips allowing them and everything else to fire more properly. the trade off as you figured out is we are worn out and killed when we roll into the rest of our training haha.
looked like a great session though
Most definitely!! It was a great session! The lunges actually didn’t bother my hip like usual! I could feel difference in how everything was firing and warmed up!! Glad you shared the suggestion!
Re: Love2liftkat's training log
Started with cardio
27 mins 15% incline
SS
Db bench
25x10
40x10
50x8x3 sets
Pushups
4 sets of 10
SS
Cable flyes
27.5x10-12 reps x4 sets
Pushups
2 sets of 8
2 sets of 12-dropped to knees...almost fell flat on my face when I went down on my toes. Lol
SS
Incline Db bench
35x10x4 sets
Db kickbacks
15x12
20x10x3 sets
Band over and backs spaced throughout the workout to stretch and work out cramping.
SS
Hanging knee raises
(Did these hanging from a bar rather than elbows on pads)
6 sets of 12
Cable crunches
90x12x4 sets
82.5x15x2 sets
Re: Love2liftkat's training log
Re: Love2liftkat's training log
Quote:
Originally Posted by
Love2liftkat
Most definitely!! It was a great session! The lunges actually didn’t bother my hip like usual! I could feel difference in how everything was firing and warmed up!! Glad you shared the suggestion!
good to hear. us busted up people have to keep each other firing and moving forward no matter what
Re: Love2liftkat's training log
Quote:
Originally Posted by
guns01
good to hear. us busted up people have to keep each other firing and moving forward no matter what
Haha ikr! I will take any help I can get!
Re: Love2liftkat's training log
Warmed up a few mins on the treadmill but used deadlifts as my “cardio” haha The girl I train with doesn’t lift heavy so I have to squeeze in and heavier work I can here and there. Today’s workout was excellent! Left feeling exhausted like it was a leg day! Too bad I can’t take a nap! 🤣
Deadlifts
45x12
95x12
135x5
165x5
205x5
225x5
245x3
255x2x2 sets
These felt good! Been a while since I was able to get over 225
**I also noticed this morning that I think I am the only noisy one in the gym. Got lots of looks for dropping the weight on the floor. [emoji51] Oh well! [emoji12]
SS
Seated wide rows
100x12
120x10x3 sets
Wide grip pulldowns
120x12
140x10x3 sets
SS
HS ISO lateral rows
(Total weight)
204x8x4 sets
Neutral grip pull-ups
4 sets of 8-10
SS
Hypertension
4 sets of 12
Straight arm pulldowns
60x12x4 sets
SS
Db pullover
40x12
45x10x3 sets
Db curls
20x12
25x10x3 sets
Re: Love2liftkat's training log
Here’s Thursday’s workout...we had our yearly party at a local skating rink/trampoline park for our patients last night. I was exhausted after and didn’t get online. Lol
Thursday
Shoulder day
SS
Push press
45x10
65x10
85x8
95x6
105x5
115x2x2 sets
105x4
**wrists were bothering me so I stopped there
Banded pull-a-parts
8 sets of 25
SS
Db press
35x8x4 sets
Banded pull-a-parts
4 sets of 25
SS
Machine reverse flyes
85x12x4 sets
Db Lateral raises
15x12x4 sets
SS (3 rounds)
Giant set-Face down incline lateral raises
15x12(froward), 10x15(out/forward), 5x20(out/forward), 5x20(reverse flyes)
Hanging leg raises
3 sets of 15
Re: Love2liftkat's training log
Friday—Leg Day
Started the workout with my friend but she had to leave middle of the machine leg press bc of her 3 month old in child care.
SS
Kneeling squats (smith machine)
(Added weight)
50x15
125x12
175x12x3 sets
Hip thrusts
40x12
80x12x4 sets
(Not many options on going heavier so I did these slow with long hold/squeeze at top)
Took a few minutes after these. Was having some brutal cramping in my glutes/lower back thoracic area. Stretched and rolled.
SS
Machine leg press
90x30
120x20
190x15x3 sets
Lying leg curls
85x8x5 sets
SS
Walking lunges
30x10 each leg x 2 sets
40x10 each leg x 2 sets
Lateral hip circle walks
4 sets of 16
SS
Plate loaded leg press
472x15
562x12
652x12
702x12x3 sets
Good mornings
75x10x6 sets
SS
Single leg extensions
60x12x2 sets
60x10x2 sets
Neutral grip pull-ups
3 sets of 6 (with leg press/good mornings)
2 sets of 5
—-switched to—-
Wide grip pull-ups
2 sets of 5
Cable kickbacks
(Kneeling on seated row bench)
20x12x3 sets
Re: Love2liftkat's training log
if you cant go heavier on the hip thrust kat add in some iso holds at the top and or mid point for 10-30sec each set. takes them to a whole other level. i dont use resistance at all most of the time myself
Re: Love2liftkat's training log
Quote:
Originally Posted by
guns01
if you cant go heavier on the hip thrust kat add in some iso holds at the top and or mid point for 10-30sec each set. takes them to a whole other level. i dont use resistance at all most of the time myself
No doubt! The 5 secs I held it were tough already! Haha
1 Attachment(s)
Re: Love2liftkat's training log
Sorry I got behind posting. I have been logging though. Update below...Clen dose is up to 80 mcg (40 2x’s a day) Only thing I can’t seem to grasp is my muscles feel very tired(maybe from the slight shaking?) My neck and shoulders are the worst. I have had bad headaches pretty much since I started it. They are tension headaches like I have struggled with in the past. Nothing phases them. Open to any ideas or suggestions on minimizing these effects. Lol
Monday -shoulders
30 mins cardio
SS
ISO lateral shoulder press
(Weight per side)
35x12
45x12
50x10x4 sets
Band pull a parts
6 sets of 25
SS
Machine lateral raises
30x15x4 sets
Machine Reverse flyes
85x12x4 sets
SS
Cable front raises
20x10x4 sets
Face pulls
60x12x4 sets
Tri set (3 rounds)
Face down incline lateral raises
15x12, 10x15, 5x20
Tuesday - Back
20 mins cardio
Deadlifts
45x10
95x10
135x8
165x5
185x5
205x5
225x5x2 sets
SS
Wide grip pulldowns
140x10x4 sets
Seated cable rows
120x8x4 sets
SS
Db pullover
45x10x4 sets
Db Rows
70x8x4 sets
SS
Straight arm pulldowns
60x10-12x4 sets
Stretchers
85x12x4 sets
Attachment 76853
Thursday
Chest/abs
25 mins cardio
SS
Bench/ band over and backs
45x12/10
75x8/10
95x8/10
105x8/10
115x6/10
125x4/10
SS
Incline Db bench
35x8x4 sets
Pushups
4 sets of 8-10
SS
Cable flyes
27.5x12x4 sets
Cable crunches
90x12-15x4 sets
SS
Cable crunches
90x10-15x4 sets
Hanging leg raises
4 sets of 12
Friday-legs
SS
Kneeling squats
50x15 WU
90x15 WU
170x12
180x12x4 sets
Glute bridges
6 sets of 12 each leg
SS
Walking lunges
40x10 each leg x 4 sets
Lateral hip circle walks
4 sets of 20
SS
Lying leg curls
70x12x4 sets
Leg extensions
115x12x4 sets
SS
Single leg extensions
(rotated for outer focus)
60x12x4 sets
Glute cable kickbacks
25x12
30x12
45x12x2 sets
SS
Leg press
472x12
562x12
612x12x2 sets
**these felt like a million lbs by this point!
Wide pull-ups
4 sets of 5
Decided to video kneeling squats
200x8x2
Kat Barr on Instagram: “These are one of my new fav exercises adjusting to my fai & torn hip labrum. They are quite challenging but an excellent glute exercise.…”
**bad idea to try these after everything! Lol
Re: Love2liftkat's training log
with the clen you can add in taurine at 3-5g per day for starters. making sure your electorlytes are on point also which doesnt seem to be an issue because you arent cramping up. the addition of the tension head aches could be coming from the extreme cns stimulation you get from clen. other than dehydrating me and causing head aches it never aggervated my tension head aches at all. maybe some valarine root at night to make your muscles relax and it could carry over to the next day. that would def be worth a go