TweetStarted 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

TweetAwesome!

TweetWarmed 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. Oh well!

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

TweetHere’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

TweetFriday—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

Tweetif 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

Tweet

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

TweetSorry 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

IMG_2271.jpg


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

Tweet

Originally Posted by Love2liftkat

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

IMG_2271.jpg


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

Thanks for posting the vid of kneeling squats, I had no idea what these were!

I'm new around here, so maybe the regulars know already, but you mentioned your torn hip labrum and another injury; how did you get hurt, and how long ago?

Great log! Keep up the intense work!

Sent from my [device_name] using Fitnessgeared mobile app

Tweet

Originally Posted by guns01

on the neck pain and tension head aches have you thought about or tried a combo of graston/iastm and or dry needling? that just popped into my mind this am. those things are awesome. and with the valarine i do right around 1500mg about 20 mins before bed. in deep prep mode i will do a combo of v root gaba and melatonin. the gaba will relax your mind and cns alongside of the v root. 2-3g to start with on the gaba because it makes you flush and i will work up to about 6g

I have actually thought about that! Boss even gave me a ladies name. I just keep forgetting to schedule an appointment when I’m on that side of town. I’ve heard how much it can help!

Got the valerian root in today. Will take some tonight. I did take 5mg of flexeril before bed twice over the weekend and it seemed to relieve it a little.

Originally Posted by Northeastconfederate

Thanks for posting the vid of kneeling squats, I had no idea what these were!

I'm new around here, so maybe the regulars know already, but you mentioned your torn hip labrum and another injury; how did you get hurt, and how long ago?

Great log! Keep up the intense work!

Sent from my [device_name] using Fitnessgeared mobile app

Thank you! Not sure how I got it. They think it’s possibly how that hip is formed it just pinched the labrum...or from my research it could be from a long term issue with hips being out of alignment and muscular imbalance. I started having symptoms about 1 1/2 years ago but didn’t realize figure it out until about 10-12 months ago.

Tweet

Originally Posted by Love2liftkat

I have actually thought about that! Boss even gave me a ladies name. I just keep forgetting to schedule an appointment when I’m on that side of town. I’ve heard how much it can help!

Got the valerian root in today. Will take some tonight. I did take 5mg of flexeril before bed twice over the weekend and it seemed to relieve it a little.



Thank you! Not sure how I got it. They think it’s possibly how that hip is formed it just pinched the labrum...or from my research it could be from a long term issue with hips being out of alignment and muscular imbalance. I started having symptoms about 1 1/2 years ago but didn’t realize figure it out until about 10-12 months ago.

that v root should make you feel better when you wake up more so than the flex does. just have to play around to find the sweet spot on how much you need.

Tweet

Originally Posted by guns01

that v root should make you feel better when you wake up more so than the flex does. just have to play around to find the sweet spot on how much you need.

Oh it definitely does. So far I’ve been taking 1200 mg each night. The first night was magical. Other two...ehh. May up the dose a little.

Tweetwith 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

Tweet

Originally Posted by guns01

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

Thank you! I’ll try that! I figured it was cns related. I have chronic neck pain as it is. Told it’s “fibromyalgia”...but this is definitely much worse! I’ve been using some essential oils for pain. It helps a little momentarily.

Tweet@guns01 what dose would you suggest