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    Thread: Love2liftkat's training log

    1. #421
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      Default Re: Love2liftkat's training log



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      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
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      “Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
      Isaiah‬ 40:28-29

    2. #422
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      Default 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.
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      “Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
      Isaiah‬ 40:28-29

    3. #423
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      Default 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
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    4. #424
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      Default Re: Love2liftkat's training log

      Quote Originally Posted by guns01 View Post
      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!
      Get 10% off your order @ www.MRSupps.com with code CHEAPER


      “Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
      Isaiah‬ 40:28-29

    5. #425
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      Default 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
      Get 10% off your order @ www.MRSupps.com with code CHEAPER


      “Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
      Isaiah‬ 40:28-29

    6. #426
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      Default Re: Love2liftkat's training log

      Awesome!

    7. #427
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      Default Re: Love2liftkat's training log

      Quote Originally Posted by Love2liftkat View Post
      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
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    8. #428
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      Default Re: Love2liftkat's training log

      Quote Originally Posted by guns01 View Post
      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!
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      “Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
      Isaiah‬ 40:28-29

    9. #429
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      Default 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. Love2liftkat's training log Oh well! Love2liftkat's training log

      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
      Get 10% off your order @ www.MRSupps.com with code CHEAPER


      “Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
      Isaiah‬ 40:28-29

    10. #430
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      Default 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
      Get 10% off your order @ www.MRSupps.com with code CHEAPER


      “Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
      Isaiah‬ 40:28-29

    11. #431
      Love2liftkat's Avatar
      Love2liftkat is online now Vixen
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      Default 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
      Get 10% off your order @ www.MRSupps.com with code CHEAPER


      “Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
      Isaiah‬ 40:28-29

    12. #432
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      Default 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
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    13. #433
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      Default Re: Love2liftkat's training log

      Quote Originally Posted by guns01 View Post
      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
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      “Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
      Isaiah‬ 40:28-29

    14. #434
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      Default Re: Love2liftkat's training log

      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

      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
      Get 10% off your order @ www.MRSupps.com with code CHEAPER


      “Do you not know? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He will not grow tired or weary, and his understanding no one can fathom. He gives strength to the weary and increases the power of the weak...”
      Isaiah‬ 40:28-29

    15. #435
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      Default Re: Love2liftkat's training log

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      • Love2liftkat's training log
      • 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
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