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    Thread: Love2liftkat's training log

    1. 02-01-2016, 03:12 PM #106
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      Love2liftkat
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      Default Re: Love2liftkat's training log



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      • Love2liftkat's training log
      Today was the first day of my new workout! Let me tell you it was intense! I like intense workouts but this was even more challenging as I quickly realized I'm not fully recovered from my cold. Strength and endurance were down quite a bit but I gave it my all and pushed through!

      Day 1:
      Drank PWO on the way to the gym.

      Warmup/Rolling: 10 mins

      Hero's warmup:
      **2rounds/10reps each**
      Jumping Jacks
      Push ups
      Flap jacks
      Groiners

      Squats
      Frog jumps

      Sit-ups
      Burpees

      Foam rolled back and legs

      Back squats
      45x10
      95x8
      135x8
      165x4
      155x6
      155x6
      155x6

      Spider-Man push-ups
      5 sets of 5 reps each side

      Recline rows
      4 sets of 12 reps

      Circuit: 4 rounds
      *Single arm DB overhead carry
      25lbs X50 yds (25 yds each side)

      *Split Jumps (5reps each leg)
      Bw, 10lbs, 15lbs, 15lbs

      *band pull aparts
      25 underhand x 2
      25 overhand x 2

      Tabata:
      **4 mins each / 20/10 sec intervals**

      Round 1:
      Squats and push-ups

      Round 2
      Mountain climbers and reverse lunges
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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
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    3. 02-03-2016, 01:58 PM #107
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      Love2liftkat
      Love2liftkat is offline Vixen
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      Default Re: Love2liftkat's training log

      No lifting yesterday but part of my workout is to do 100 push-ups, squats, and pull ups on non lifting days. So I went to a local park at lunch yesterday to do those! I am pretty sore too so it was difficult. Lol

      Today's workout:

      Warmup/Rolling: 10 mins

      Hero's warmup:
      **2 rounds/10 reps each**
      Jumping Jacks
      Push ups
      Flap jackes
      Groiners
      Squats
      Frog jumps
      Sit-ups
      Burpees

      Foam rolled back and legs

      Superset 1:

      Flat BB Bench
      45x10
      75x5
      95x5
      110x3
      115x3 struggled to get last rep
      115x3- seemed much easier

      *I am learning how to stay tight and realizing how big of a difference that makes…keeping my legs/back tight to keep everything engaged properly!

      DB Side Lateral Raises
      10x8-both arms
      12.5x8 both arms
      15x8-all reps on 1 arm
      20x8 - “ “
      15x8- “ “

      Tri Set:

      DB Snatch:
      20’s x5 double-trying the exercise out
      25’s x5 double
      30x5 single
      35x5 single
      35x5 single

      Double DB Bent Over Row
      25x8
      30x5
      35x5
      35x5

      Double DB RDL
      25x10
      30x5
      35x5
      35x5

      Tri Set:

      Farmers Walks:
      45’s x100yards, 45’s x 75yards, 45’s x 50yards

      Leg Raises
      3 x15

      Band Pull Aparts
      3 x 30-underhand and overhand

      Superset:

      Sprints- These were more like shuttle runs because I only had a small space. (about 14 yards across)
      5 sets of 50 yards

      Triangle Pushups -on knees sadly
      5 sets of 10
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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
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    4. 02-03-2016, 05:35 PM #108
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      guns01
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      Default Re: Love2liftkat's training log

      you kind of train like a strongman/woman does. it's pretty cool and different for sure
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    6. 02-05-2016, 06:21 PM #109
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      Love2liftkat
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      Default Re: Love2liftkat's training log

      Quote Originally Posted by guns01 View Post
      you kind of train like a strongman/woman does. it's pretty cool and different for sure
      Hmm yeah I guess that's true. Especially with my new workout. I have done a lot of traditional bb training though. I like it all. 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
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    7. 02-05-2016, 06:22 PM #110
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      Love2liftkat
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      Default Re: Love2liftkat's training log

      Man I've been so busy I haven't been able to update. Yesterday was a non lifting day but I went in for cardio and calisthenics.

      30 mins treadmill incline walking
      10 each on arch, rower, and stairs

      100 push-ups
      100 pull-ups
      100 squats

      Day 5: Today's workout
      Hero's warmup:
      **2 rounds/10 reps each**
      Jumping Jacks
      Push ups
      Flap jackes
      Groiners
      Squats
      Frog jumps
      Sit-ups
      Burpees

      Deadlifts
      45x5
      95x10
      135x3
      175x3
      205x3
      205x1
      195x3
      195x3
      205x2
      185x3

      Superset 1:

      Squat jumps
      5 sets of 5

      Push press
      60x5
      70x5
      80x5
      80x5
      80x5

      Superset 2:

      Pull ups
      3 sets of 5

      Clapping push-ups (on knees)
      3 sets of 5
      *first time trying these

      Triset

      DB curls
      15x10
      20x10
      20x10
      20x10

      Overhead DB ext
      30x10
      35x10
      35x10
      35x10

      Lying reverse DB flyes
      10x10
      12.5x10
      12.5x10
      12.5x10

      Conditioning circuit
      11 bb lunges w/ 30lb bar
      10 burpees (was supposed to be 15)
      22 Ab fallout on trx

      **15 mins as many rounds as possible. I think I made it 5 rounds. Wasn't counting though- too busy wanting to collapse. 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
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    9. 02-05-2016, 06:26 PM #111
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      Default Re: Love2liftkat's training log

      OK, going to go take a Kat Nap now after reading all this...dang girl, you definitely kill it!!!
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    10. 02-08-2016, 02:18 PM #112
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      Love2liftkat
      Love2liftkat is offline Vixen
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      Default Re: Love2liftkat's training log

      Quote Originally Posted by MuscleAddiction View Post
      OK, going to go take a Kat Nap now after reading all this...dang girl, you definitely kill it!!!
      Haha thanks! It was a tough one!
      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
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    12. 02-15-2016, 07:46 PM #113
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      Love2liftkat
      Love2liftkat is offline Vixen
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      Default Re: Love2liftkat's training log

      Love2liftkat's training log
      Still doing the full body workouts Monday, Wednesday, and Friday. Life has just been busy with the cake business picking up as well as other activities so I haven't had time to post them. Here are pics of my written log though. Sorry for the chicken scratch.

      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
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    13. 02-15-2016, 07:47 PM #114
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      Love2liftkat
      Love2liftkat is offline Vixen
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      Default Re: Love2liftkat's training log

      Here's today's workout.

      Warmup/Rolling: 10 mins

      Hero's warmup:
      **2rounds/10reps each**
      Jumping Jacks
      Push ups
      Flap jackes
      Groiners
      Squats
      Frog jumps
      Sit-ups
      Burpees

      Front squats Superset with 5 jump squats
      45x5
      75x5
      95x5
      105x1 just couldn't hold it into position
      95x5
      95x5
      95x1-lost tightness
      95x5

      **these are such a challenge for me. Between my collar bone/hands/wrists hurting and struggling to keep my core tight- I got frustrated. lol Gotta work on my weak spots though.

      Superset

      TRX Rows
      4 sets of 10

      TRX Push-ups
      4 sets of 5

      Superset

      Bulgarian split squat
      25x8 each side
      30x8
      35x8
      40x8

      Side lateral raises
      10x12
      12.5x12
      15x12
      15x12

      15 min complex -as many rounds as possible
      10 high pulls from floor
      10-15 30 yard sprints
      29 ab wheels

      Just wasn't feeling it this morning. Only thing I can think is lack of sleep and a lot on my mind. Oh well, no excuses--just gotta push through

      Finished with patients early so I went in for cardio. Ended up doing 30 mins and then lifting some more. Lol

      Superset
      (Weight is plates only don't remember machine starting weight)

      HS ISO OHP

      20x15
      40x12
      50x10
      60x10
      70x8
      80x6

      HS ISO WIDE ROWS
      90x15
      110x12
      130x12
      160x10
      170x10
      180x8

      Superset

      Wide pulldowns
      100x12
      120x12
      120x10
      100x10

      Straight arm pulldowns
      35x12
      42.5x10
      42.5x10
      35x12

      Reverse cable flyes
      10x20
      10x20
      7.5x20-different angle
      7.5x20

      Seated machine lateral raise
      30x10
      30x10
      30x10
      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
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    15. 02-15-2016, 08:12 PM #115
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      Default Re: Love2liftkat's training log

      Quote Originally Posted by Love2liftkat View Post
      Here's today's workout.

      Warmup/Rolling: 10 mins

      Hero's warmup:
      **2rounds/10reps each**
      Jumping Jacks
      Push ups
      Flap jackes
      Groiners
      Squats
      Frog jumps
      Sit-ups
      Burpees

      Front squats Superset with 5 jump squats
      45x5
      75x5
      95x5
      105x1 just couldn't hold it into position
      95x5
      95x5
      95x1-lost tightness
      95x5

      **these are such a challenge for me. Between my collar bone/hands/wrists hurting and struggling to keep my core tight- I got frustrated. lol Gotta work on my weak spots though.

      Superset

      TRX Rows
      4 sets of 10

      TRX Push-ups
      4 sets of 5

      Superset

      Bulgarian split squat
      25x8 each side
      30x8
      35x8
      40x8

      Side lateral raises
      10x12
      12.5x12
      15x12
      15x12

      15 min complex -as many rounds as possible
      10 high pulls from floor
      10-15 30 yard sprints
      29 ab wheels

      Just wasn't feeling it this morning. Only thing I can think is lack of sleep and a lot on my mind. Oh well, no excuses--just gotta push through

      Finished with patients early so I went in for cardio. Ended up doing 30 mins and then lifting some more. Lol

      Superset
      (Weight is plates only don't remember machine starting weight)

      HS ISO OHP

      20x15
      40x12
      50x10
      60x10
      70x8
      80x6

      HS ISO WIDE ROWS
      90x15
      110x12
      130x12
      160x10
      170x10
      180x8

      Superset

      Wide pulldowns
      100x12
      120x12
      120x10
      100x10

      Straight arm pulldowns
      35x12
      42.5x10
      42.5x10
      35x12

      Reverse cable flyes
      10x20
      10x20
      7.5x20-different angle
      7.5x20

      Seated machine lateral raise
      30x10
      30x10
      30x10
      Outstanding if I had the cash I would pay for u to train me keep up the blood sweet and tears my iron woman
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    16. 02-17-2016, 11:19 AM #116
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      Love2liftkat
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      Default Re: Love2liftkat's training log

      Quote Originally Posted by MOUNTAIN-MAN View Post
      Outstanding if I had the cash I would pay for u to train me keep up the blood sweet and tears my iron woman

      Aww that's the best compliment ever! I wouldn't charge you if you were close! I have had friends in the past do the same. Unfortunately, they all fell off the wagon.
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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
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    18. 02-17-2016, 12:32 PM #117
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      Default Re: Love2liftkat's training log

      Wow you have really been stepping it up lately. Keep crushing it.
      "You don't know how strong you are until strong is your only option."
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    19. 02-17-2016, 04:08 PM #118
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      Default Re: Love2liftkat's training log

      Great log...
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    21. 02-19-2016, 09:51 PM #119
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      Love2liftkat
      Love2liftkat is offline Vixen
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      Default Re: Love2liftkat's training log

      Quote Originally Posted by LittleTom View Post
      Wow you have really been stepping it up lately. Keep crushing it.
      Quote Originally Posted by IRON-GAME View Post
      Great log...
      Thanks you guys! Means a lot that you're following along!
      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
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    22. 02-19-2016, 09:53 PM #120
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      Love2liftkat
      Love2liftkat is offline Vixen
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      Default Re: Love2liftkat's training log

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      • Love2liftkat's training log
      • Love2liftkat's training log
      • Love2liftkat's training log
      Wednesday's workout---

      5 am
      Drank PWO on the way to the gym and 1 scoop of Dieselade during my workout

      Warmup/Rolling: 10 mins

      Hero's warmup:
      **2 rounds/10 reps each**
      Jumping Jacks
      Push ups
      Flap jackes
      Groiners
      Squats
      Frog jumps
      Sit-ups
      Burpees

      Foam rolled back and legs

      Superset 1:

      Band Pull Aparts
      9 x 25-underhand and overhand

      Floor press (smith)
      45x5
      75x5
      95x5
      115x5
      125x3
      switched to flat bench due to smith machine hurting my wrists

      Flat BB Bench
      95x5
      115x5
      120x5
      110x3
      120x3
      120x3

      Tri set:

      Double DB Snatch:
      25x5
      30x5
      30 x5
      30x5

      Double DB Front squat
      25x10
      25x10
      25x10
      25x10

      Double DB RDL
      25x10
      30x10
      30x10
      30x10

      Superset:

      Farmers Walks:
      45’s x 50yards x 4

      Leg Raises
      4 sets of 12

      Conditioning 15 mins
      10 push press
      15 Burpees
      20 leg raises
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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
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