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Originally Posted by Love2liftkat

@guns01 what dose would you suggest

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

TweetCardio intervals 10 mins

Deadlifts
45x10
95x10
135x8
165x5
195x5
205x5
225x5
245x3
255x1

Pull-ups
6 sets of 6-8
(Last 3 sets with light band assistance)

Hypertension
6 sets of 12

Pulldowns
120x12
140x10x4 sets

Seated cable Rows
120x8x5 sets

B.B. rows
95x8
105x8x3 sets

Pullovers
45x12x4 sets

TweetTuesday- Chest/abs

Bench w/ band over and backs
45x12
65x8
85x8
95x8
105x5
115x5
125x5
130x2
130x3 woohoo!!
These felt great! Had better drive in my feet on 2nd set of 130. Really think I could have done more with a lift off and spot but I haven’t made any friends at the new gym.

SS
Incline bench
95x7x3 sets
95x6

Hanging leg raises
4 sets of 12

SS
Cable flyes
27.5x12x4 sets

Cable crunches
90x12x4 sets

SS
Cable crunches
90x12x4 sets

Hanging leg raises
4 sets of 12

Cardio today was ~25 mins of Tabata
(4 min rounds with 90 secs rest before repeating)
Battle ropes
Medicine ball slams
Medicine ball push press throws

TweetShoulder day. Was able to go to my old gym today! Forgot how much I missed it!!

Few sets of shoulder press on machine to warm up

SS w/ 25 band pull-a-parts
Push press
45x12
75x8
95x5
105x5
115x5
120x3 PR Heck Yeah!!
125x0- 2 attempts
Didn’t make sense why I couldn’t get 125??!!

SS w/ 25 band pull-a-parts
Db press
35x8x2 sets
35x7
35x5-failed #6

SS
Machine reverse flyes
85x10x2 sets
75x12x2 sets

Db Lateral raises
15x10x4 sets

SS
Rope cable Facepulls
42.5x15x6 sets

Rope cable front raises
15x12x6 sets

Machine lateral raises
30x20x2 sets
20x20x3 sets

Cardio -sprints 15 mins

TweetToday was leg day. Legs have been tight/sore pretty much all week so it was a rough one to push through! Legs were quivering well before I was done! Lol

There were several people over by the smith machines when we first got there so we started with leg press. Kept it to singles to keep from having to move too many plates.

SS 1
Single leg press
292x15(both legs wu)
247x15x4 sets each leg

Single leg stiff Deads
25x12 wu
40x12x4 sets each leg

SS 2
Smith Kneeling squats
160x12
180x12
190x12x2 sets

Single leg glute bridge
4 sets of 12 each leg

SS 3
Walking lunges
4 sets of 12

Lateral hip circle walks
4 sets of 20

SS 4
Pull-ups 4 sets of 6 @bw (2 neutral grip & 2 wide)

Hanging leg raises
4 sets of 12

Single leg extensions
50x12 4 sets each leg

Lying leg curls
65x10 4 sets

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Originally Posted by Love2liftkat

Today was leg day. Legs have been tight/sore pretty much all week so it was a rough one to push through! Legs were quivering well before I was done! Lol

There were several people over by the smith machines when we first got there so we started with leg press. Kept it to singles to keep from having to move too many plates.

SS 1
Single leg press
292x15(both legs wu)
247x15x4 sets each leg

Single leg stiff Deads
25x12 wu
40x12x4 sets each leg

SS 2
Smith Kneeling squats
160x12
180x12
190x12x2 sets

Single leg glute bridge
4 sets of 12 each leg

SS 3
Walking lunges
4 sets of 12

Lateral hip circle walks
4 sets of 20

SS 4
Pull-ups 4 sets of 6 @bw (2 neutral grip & 2 wide)

Hanging leg raises
4 sets of 12

Single leg extensions
50x12 4 sets each leg

Lying leg curls
65x10 4 sets

1- it's hilarious you are like me and will go with single legs not to have to move as many plates when you dont have to. lol i do it when the gym is packed or a couple of the other big guys are training.

2- legs quivering at the end, means a great leg day that most likely you will pay for over the next few day. so a success across the board on that one

TweetGreat leg day! Bet you werehungry after that?

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Originally Posted by guns01

1- it's hilarious you are like me and will go with single legs not to have to move as many plates when you dont have to. lol i do it when the gym is packed or a couple of the other big guys are training.

2- legs quivering at the end, means a great leg day that most likely you will pay for over the next few day. so a success across the board on that one

Haha yes! I’m ok with moving a couple but when you get to moving 8-10 it’s a little ridiculous!

I was sore Friday but surprisingly not very much Saturday. Just tight/stiff.

Originally Posted by BABY1

Great leg day! Bet you werehungry after that?

Most definitely!! Lol

TweetSorry for lack of updates...
Sunday I did have a weird bout where my right hand started hurting me right along the base of my palm and radiating up my hands. I couldn’t close my fist completely or hardly use my hand.

Guessing it was carpal tunnel?? I’ve had issues in the past but more short/sharp pains and minor numbness. I avoided any exercises that hurt too much on chest and did more machine work bc I could leave my hand open.

Middle of the night/early Tuesday morning I was sleeping on my stomach and moved my arm from above my head to beside me and hand towards my lower back...felt and ice cold feeling run up my forearm/arm. Nerve must’ve released. I could squeeze my hand again! Lol

Took Tuesday off to avoid having to pull so early. But hand feels pretty much fine now. It was a good week of workouts minus the switch up. I trained chest Monday, back Wednesday, shoulders Thursday, and then legs today.

Tweetcts is a huge pain to deal with. if it fires up again, grab you one of the cts braces from the drug store. that has been one of the only things i have found that helps out a bit.

Tweetwhere you at kat?

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Originally Posted by guns01

cts is a huge pain to deal with. if it fires up again, grab you one of the cts braces from the drug store. that has been one of the only things i have found that helps out a bit.

That did cross my mind! Thanks

Originally Posted by guns01

where you at kat?

Sorry I’m doing a competition on another forum so I get behind keeping up everywhere. Haha

Training and nutrition were good this week had my son’s birthday party last weekend so I splurged a little...down another 2 lbs though and feeling leaner! Even had a gym friend that I haven’t seen in a while comment- saying I had lost a lot! That’s always encouraging!!

School did start back so I’m lifting from 5-5:45, driving home to get son on the bus about 6:10...back to the gym or dam to do cardio from 6:30-7. It’s challenging but it worked last week.

Also, I went to get a “massage” yesterday from a former PT. It was basically more ART /stripping. She worked the most on my hip area. (Psoas and IT band) She said I was locked up pretty tight. She showed me some ways to self release too!! She was surprised at how little she hurt me but I enjoy the “pain” if that makes sense. I think it’s when everything hurts all of the time you can feel things release better.

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Originally Posted by Love2liftkat

That did cross my mind! Thanks



Sorry I’m doing a competition on another forum so I get behind keeping up everywhere. Haha

Training and nutrition were good this week had my son’s birthday party last weekend so I splurged a little...down another 2 lbs though and feeling leaner! Even had a gym friend that I haven’t seen in a while comment- saying I had lost a lot! That’s always encouraging!!

School did start back so I’m lifting from 5-5:45, driving home to get son on the bus about 6:10...back to the gym or dam to do cardio from 6:30-7. It’s challenging but it worked last week.

Also, I went to get a “massage” yesterday from a former PT. It was basically more ART /stripping. She worked the most on my hip area. (Psoas and IT band) She said I was locked up pretty tight. She showed me some ways to self release too!! She was surprised at how little she hurt me but I enjoy the “pain” if that makes sense. I think it’s when everything hurts all of the time you can feel things release better.

that's awesome you were able to get in and get a recovery session done. if you can hit it consistently you will see a world of difference for sure.

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Originally Posted by guns01

that's awesome you were able to get in and get a recovery session done. if you can hit it consistently you will see a world of difference for sure.

I hope so! It has started to cause my left hip to hurt too. Want to get a handle on it all. Especially if I ever decide to have the surgery to repair the labrum, I want all muscular and alignment to be corrected.

I’m pretty sore/tender today but I was able to use the foam roller on my IT bands just a little lower than where she worked yesterday.

TweetHappy Monday! Ended up being pretty tender and overall drained from the ART/stripping done on my IT Band, glutes, and hams. They’re getting better but could definitely tell this morning.

Back day

Deadlifts
45x10
95x10
135x8
165x5
195x5
215x5
225x3
These felt like a million lbs. Could tell things weren’t firing right.

Neutral grip pull-ups 1 set to failure

Wide grip pulldowns
120x12
140x10
142.5x10x2 sets

ISO lateral row machine
112x10(per side)x3 sets

Tri set 4 sets
Db pullover
50x10

Db row
75x8

Db curls
25x10

Cardio:
15 mins tabata
MB slams
MB push press throws
battle ropes
ab kickouts

Finished with 10 mins on stair climber level 6