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TweetGreat work Kat! I don't understand some of the things you do but I can clearly see that it has worked for you. Love the food pics they clearly demonstrate that a good diet can be varied and tasteful. I think I'm falling in like with you.
~Trixie~

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Originally Posted by Trixie

Great work Kat! I don't understand some of the things you do but I can clearly see that it has worked for you. Love the food pics they clearly demonstrate that a good diet can be varied and tasteful. I think I'm falling in like with you.
~Trixie~

Thanks Trixie! Most of the sweets aren't for me luckily! Lol What sort of things do you mean you don't understand?

TweetLife has been so busy I have just not had the time to log my workouts on here. I have had them on paper the majority of the time. I am focusing more on strength currently as well as back at cutting calories. Slow. I didn't work them up near as high as last year. Seems my maintenance is sadly around 1850-1900 calories...it's gonna stink once I get to the end of my cut. Just hoping things will work this time around and I'll be able to shed about 15-20lbs.

Monday: Woke up at 4:20 this morning. It was one of those..."what day is it" days! Haha Got up and around. Thankfully I fixed my PWO and aminos last night.

Warmed up with some stretching and mobility drills

Was going to start with squats but both racks were taken so I went with bench first

Bench hypertrophy - work up to 85%
45x10
65x5
85x5
95x3
105x3
115x6, 110x6
**just couldn't get the full 12 with 115
110x10
110x8
110x6
**there were pauses taken in order to complete all reps.

Squats- strength goal was to work up to 95% -didn't happen
45x5
75x3
95x3
115x2
135x2
155x2
165x2
175x1
165x3
165x3
165x3
165x3

Deadlifts -speed\dynamic 60%
135x2
135x2
135x2
155x2
175x2
185x2

Push press
45x10-strict
65x5
75x4
85x2
90x1

Wide lat Pulldowns
100x12
120x10
120x10

Circuit:

Side lateral raises
10x20
15x16
15x16, 10x10, 5x20 dropset

DB rows
50x10
60x8
70x8

Band pull aparts
3 sets of 30

Machine lateral raises
25x12
25x12
15x20 second hold

I have been having trouble with my hips and loosing strength in my squats. Not sure what's up but did some mobility drills this morning that [MENTION=182952]RegisterJr[/MENTION] linked me videos for. They really seemed to help. The first several set felt great but as soon as I got over 135, it was like a TON of bricks fell on me. Couldn't seem to move it very well. Not my piriformis seems to be flaring up. Went home at lunch and rolled it some. Stretched a lot at the gym. Hopefully it will calm down quickly!

Tweeti know i am not your coach kat but i would suggest adding 1-2 days of slightly above your maint during the week. that way you dont burn out and stall or crash and burn. what i have found is that if i keep my clients in a def for the entire time i have to either continue to lower their cals or do something funky when they stall but by adding in a day or two of about 5% above maint they continue to lose for the duration of the diet

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Originally Posted by guns01

i know i am not your coach kat but i would suggest adding 1-2 days of slightly above your maint during the week. that way you dont burn out and stall or crash and burn. what i have found is that if i keep my clients in a def for the entire time i have to either continue to lower their cals or do something funky when they stall but by adding in a day or two of about 5% above maint they continue to lose for the duration of the diet

Thank you guns! I really appreciate your help! I'll do that! I am definitely not wanting to stall! Do you suggest doing that two days together or spaced apart during the week.

Tweettogether and i would go either monday and tuesday or start them on your main leg or back days. then just roll with the other 5 as planned. that should keep you humming along with no stalls or issues. if you do stall up a bit then instead of doing what most others will do and drop cals lower do the opposite and add in another 2-3% to those days and or add in a nice cheat of double your number of cals for one meal with any food you want. again it will fire your body up and make it think it is back in an abundance of cals and get it back to burning fats again

Originally Posted by Love2liftkat

Thank you guns! I really appreciate your help! I'll do that! I am definitely not wanting to stall! Do you suggest doing that two days together or spaced apart during the week.

TweetGreat thank you again @guns01


Good afternoon! Made it to bed before 11 last night! It was so nice!

Up and at the gym by 5 this morning.

15 mins of stretching and mobility work- really seems to be helping with my hip tightness!

Bench- goal was 95% for 3 reps didn't happen
45x5
65x3
85x3
95x3
105x2
115x2
125x1, 120x2
120x3 barely
115x3
115x3
115x3

Superset bench with OH Squat mobility work

Deadlift
135x3
155x3
175x3
185x6
185x5
185x5
185x5
185x5

Squats - speed work
45x5
65x5
95x12
95x12
95x12
95x12

Tri set

Cable side lateral raises
5x10x4

Rope Face pulls
35x12
42.5x12
42.5x12
42.5x12

Bent over lateral raises
5x15x4

SS
Machine Rear delt flyes
60x12
55x15
55x15

Machine ISO shoulder press
40x10x3

Cardio & stretching

I think that's it. I had logged it all in my phone but must've deleted it on accident.


Really crappy picture but I think my rear delts are finally filling out a little!

TweetHappy Friday. Hope you've all had a great day! Kids were out of school so I slept until 8! Got to the gym about 8:35.

Started with mobility work and stretching 15-20 mins.

Bench
45x5
65x5
85x3
95x3
105x3
115x3
120x2
110x5

Deadlift
135x3
155x3
175x2
195x2
205x2
215x1

Squat
45x5
75x5
95x5
95x5
105x5
115x5
125x5
135x5
135x5

Push press
45x5 clean and press
65x5
75x4
85x3
90x1
80x4

SS:

Side lateral raises
10x15
15x12
15x12
15x12

DB curls
20x10
20x10
20x10
25x8

Machine lateral raises
30x10
30x10
30x10

I actually did some accessory work yesterday thinking I was only training shoulders with a friend today...actually not too sore! Delts have been getting sore though but I am stoked about that! My medial delts never ever get sore!

Flex Friday fun...

TweetWell my session got cut a little short… I managed to lock myself out of the house this morning and had to wake up my husband to let me inside. So I got to the gym about 515 and get started until about 530 after doing my mobility work.

Gym was busy this morning so I bounced around a little bit excuse the randomness…

Mobility work/stretching

Stiff leg Deadlifts
45x5
95x5

Squats
45x5
75x5
95x5
115x5
135x5
145x5
155x4

Bench
45x5
65x5
85x5
95x5
105x5
115x5
125x3, 115x3

Deadlift
135x5
155x3
175x3
195x3
205x2
215x1

DB Side lateral raises
15x10
15x10
15x10
12x12

Made some protein icecream for dessert after dinner.

TweetToday's workout was brutal! It's been FOREVER since I've trained legs as a unit! I had forgotten the feeling after a good leg workout!

Started with Mobility work

Squats
Banded OH x20
45x10
65x8
85x8
95x8
115x6
125x6
135x6
155x6
165x5
175x4
185x1
95x12 wide/narrow stance
95x12 wide/narrow stance
95x12 wide/narrow stance

Deadlifts
135x5
Too tired from squats- took a different route.

Good mornings
30x12
50x12
50x12

BB Hip thrusts with pauses at top
135x10
185x8
185x8
**Talk about butt cramps with each set

Leg press- varied stance
175x15
355x15
445x15
355x15/25 calf press x2
175x10 single leg press

SS leg extensions/leg curls
115x8/90x10
110x10/90x10
110x10/90x10

Waddled out to my car. I haven't done legs alone in a very very very long time!!!! I have a feeling I'll be having trouble for a few days!

Tweetthat's my favorite. nothing like being on the verge of throwing up or passing out. then the leg buckling as you try to hobble to your car. i have a car that has a manual shift and i have mistakenly a time or two in the past. that really sucks haha

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Originally Posted by guns01

that's my favorite. nothing like being on the verge of throwing up or passing out. then the leg buckling as you try to hobble to your car. i have a car that has a manual shift and i have mistakenly a time or two in the past. that really sucks haha

I have definitely missed the feeling!!! It's one of those bittersweet feelings that only make sense to those who train hard! I am slowly understanding the different types of training.