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Love2liftkat's training log
Hey there guys! I'm new here but figured I'd introduce myself by starting a log. I started this journey about 7 years ago. I'll give you the short version though. Growing up, I battled with my weight constantly. I did not play sports and I really enjoyed eating! Lol In 2006, I weighed over 200lbs at 5'5". I realized how fat I was and wanted to loose weight. So, I did the typical female thing- dropped calories down to 900 a day and ate all crap. Lost down to 140 and got pregnant with my second child. After having my second child, I joined a gym determined not to get fat again! Little did I know I'd become addicted! Haha...Waisted over a year basically still eating crap and playing in the gym before I started educating myself on proper training and nutrition. Slowly, I am learning and making more changes... As of now I have lost 70+lbs and 20-25% body fat.
I am currently working with someone laying out my nutrition and training.
I lift 4 days a week using a push/pull set up with cardio at lunch most days usually in the form of HIIT/Tabata.
Macros vary depending if it's before a training day or not. Most carbs are done in a backloading fashion at the later part of the day other than a small portion post workout.
Roughly:
200p, 175c, 60f/200p, 40c, 60f
Water- 1 gallon or more a day
Yesterday was a cardio only day! Did 30 mins of Tabata sprints on the treadmill. 20/10 @8-8.5. Then 3 sets of pull ups wide/neutral 8-10 reps each.
Today was push day #2 for the week. Totally zoned out several times. Lol (in a good way) I switched my music up from mostly Skillet to a mixture of Hard Rock. Love it! I skip some of the songs due to the language but otherwise it's perfect for the intensity I keep during training!
Incline bench
45x15, 55x15
65x15
85x15
95x12, 85x12, 75x12
Peck deck flyes
90x15, 80x12, 70x13
Standing Scott press'
15x15
20x15
25x12PR, 20x12, 15x12
**really had a hard time finishing the sets after the 25's! Lol
Squats with bar and arms stretched out to relieve the lactic acid build up in my arm and warm up my legs before leg press'
45x15
Leg press
260x15 feet together /calf press x25
440x15 less than shoulder width /calf press x15
620x12 <shoulder width
650x12 <shoulder width rep PR
650x12, 620x12, 575x12, 530x12< shoulder width ; feet together- 440x15, 395x15, single leg/turned 170x15/15
Seated Dip(nautilus plate loaded machine-plate weight only counted)
90x15
110x15
130x15
140x12, 120x12, 110x15
Front lateral raises
20x15, 15x15, 12.5x15
V bar Overhead extensions
42.5x15, 40x12, 35x12
Seated extensions
110x15, 90x15, 70x15
Thanks for following along! Feel free to ask questions! :)
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Re: Love2liftkat's training log
Glad to see a journal I'm gonna follow ur workouts look reallly impressive. Congrats on ur progress so far. I know u will achive ur goals thanks for posting.
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Re: Love2liftkat's training log
Thank you very much Mountain-Man! :)
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Re: Love2liftkat's training log
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Re: Love2liftkat's training log
Hola love2liftkat welcome to FG !
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Re: Love2liftkat's training log
Great to have another lady log going in here! Go get em
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Re: Love2liftkat's training log
Thanks everyone! Glad to be a part!
I did go at lunch and get 30 mins of intervals on the stair climber along with 2x10 wide grip bw pull ups
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Re: Love2liftkat's training log
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Re: Love2liftkat's training log
Thanks gusto
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Re: Love2liftkat's training log
Welcome to FG. Looks like you have made some great progress already. Looking forward to following along.
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Re: Love2liftkat's training log
Thanks @LittleTom I really appreciate it! :)
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Re: Love2liftkat's training log
Good morning! It's Friday, which means it's the beginning of my weekend! Yay!!! I have my yearly scan on my thyroid today at 12 to make sure the nodules haven't grown too much. Basically watching for signs of thyroid cancer. With Hashimoto's the gland itself gets inflamed along with nodules as well many times. They did a biopsy about 2 years ago and it came back negative so I'm sure all is well. :)
Workout this morning was quite intense but that's pretty true every day! Lol I try to give all I've got! Not sure if it's acid reflux or what but I thought I was gonna barf a few times while wearing my belt! Haha you'll notice in my video that I stopped a second - that's why- it almost came out! Lol
10 min wu on treadmill
Pull day # 2 (8-10 reps)
Chin ups
Bw x10
Bw x10
Bw x 9
**assisted machine was taken so I couldn't do drop sets - did wide Pulldowns in place
Wide grip Pulldowns
85x10
100x10
120x10
140x8, 120x8, 100x10
**forgot this was supposed to be a 2 min max rep set. Didn't remember until afterwards
Meadow rows
50x10/10
60x10/10
70x10/10
80x8PR, 70x8, 60x8
**did left side first and then right (videoed- which was why I was out of breathe in the video. Haha)
https://instagram.com/p/znEKSRMBoT/
I'll post the YouTube version after I get wifi.
T bar rows with small v grip
90x27 -2 min max reps
**probably not the best choice right after meadows! Core was tired!! Lol
Bb curls
45x10
50x10
55x8
60x8 PR?, 50x8, 40x8
Preacher curls w/ Ez bar
45x26- 2min. max reps
Conv. Deads
95x10
135x10
155x10
175x8
195x8
225x1 w/ 8 sec hold, 195x2 w/ hold-didn't count, 175x8, 155x8, 135x10
Seated leg curls
90x35 - 2 min max reps
Rear delt destroyer set
30x60, 20x30, 12.5x15 (12.5 were slow with squeeze at top 3230 tempo)
Cardio 45 mins stair climber
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Re: Love2liftkat's training log
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Re: Love2liftkat's training log
Welcome and thank you for the log. Its nice to have more ladies around here anytime. Keep us dudes in line lol.
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Re: Love2liftkat's training log
those meadows rows are nasty. that is one long and crazy dropset. kudos to you
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Re: Love2liftkat's training log
Thanks guys! I love meadow rows! They light the lats up all of the way down unlike anything I've ever tried before!
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Re: Love2liftkat's training log
Welcome to the 'Happiest Place on the Planet'
You've got a great start and you will feel a lot of love here for your enthusiasm and commitment.
~Trixie~
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Re: Love2liftkat's training log
Thank you so much Trixie!
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Re: Love2liftkat's training log
Sorry I'm a bit behind logging. It's been a busy week and I'm on several forums. Here are my logs from each day. I'll just copy and paste each one since I'm so behind!
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Re: Love2liftkat's training log
Monday---
Good morning! Was running a bit behind this morning so workout got cut short. I will finish it at lunch though. I did incorporate jump rope between sets to keep HR up and get in a little cardio. I had a nice sweat going too! Really felt great this morning!! I am loving the strength--just ready to start loosing! Not sure why my body likes to react opposite to how it's supposed to act when I cut calories.
Push day #1
Superset with jump rope
Flat bench
45x15wu
65x10
85x10
105x10
115x10
120x8, 110x7failed #8, 100x8
Cable cross overs
25x29 -2 min max reps
Standing bb military press
45x10
55x10
65x8
70x5-failure PR?, 60x8, 50x8, 45x10
Db side laterals
20x43 2 min max reps
Squats
45x12 pause at bottom to wu
95x10
115x10
145x8
https://youtu.be/2BjUkqKcPXI
165x5
145x5
**middle back is still really sore from Friday - really had a hard time stabilizing.
Also got stopped by someone wanting to talk after 145- was way too long! Although I was out of time, I tried to squeeze the rest of my squats in but I had waited too long. My back was really bothering me. :(
Lunch session
SS with jump rope 45-60 seconds
Close grip bench
45x12
65x10
85x10
95x8
100x8 PR?, 90x8, 80x8
Skull crushers with Oly bar
45x43 2 min max reps
Did you know you use your triceps to move the jump rope? Kept messing up bc of my arms! Lol
Squats
45x12
95x10
115x10
135x10
135x8, 125x8, 115x8
(Kept light due to back and just slowed the tempo down)
Seated leg extensions
110x45 2 min max reps
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Re: Love2liftkat's training log
Tuesday---
Holy moly, that was an intense workout!! Average heart rate 142 BPM.I had a crazy sweat going on! I kept my jump rope in the open area by the racket ball court so moving back and forth really kept my hr up. Actually got in over a gallon of water yesterday! I'm gonna try to up my water intake and see if that will help me shed this water! Felt leaner when I woke up so we will see!! :)
SS 1 min Jump rope
Wide grip Pulldowns
55x15, 70x15
100x15
110x15
120x12, 110x12, 100x12
Db pullover (head off bench-to forehead)
50x15, 40x15, 35x15
Bb rows
95x15
115x15
135x12, 125x12, 115x12
Rope Face pulls
50x15, 45x15, 40x15
Ez bar curls
35x15
45x15
50x13
50x12, 40x12, 30x15
Preacher curls with Ez bar
45x12, 40x12, 35x13
Rev flyes - peck deck
70x20
70x20
70x20
70x20
Seated leg curls
50x15
70x15
90x15
90x15, 70x15, 50x15
Seated leg curls - different machine- felt really odd
90x12, 70x12, 60x15
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Re: Love2liftkat's training log
Today--
Good morning! Happy Thursday! I hope you all have had a great week so far! Work has been pretty busy! We have a girl out on maternity leave so only 3 assistants to get the job done! Makes the day pass but sure wears me out! Haha
I have successfully been having almost 1.5 gallons of water each day this week! I unfortunately ran out of my bronkaid a few days ago and have been dragging pretty bad by the end of the day. I hope to find some today though! The stimul8 has been a life saver to give me the energy I need! Yesterday was a rest day but I was able to squeeze in just over 30 mins of cardio after work. I did. Tabata sprints for 15 mins and then stair intervals for 17.
Today was push day #2
Superset all with 45-60 sec jump rope
Incline bench
45x15, 55x15 wu
75x15
90x13
100x12rep PR, 85x12, 75x13
**Paused at 10 on both 100 and 85**
Peck deck flyes
95x13, 85x12, 75x13
Standing Scott press
15x15
20x15
25x12, 20x1-failed #2, 15x15, 10x15
Front lateral raises
20x15, 15x15, 12.5x15
Oohh the pain....chest and shoulders were on fire by this point.
Leg press
350x15-wu
530x15
620x15
710x12PR, 620x8-failure, 530x12, 440x12
Funny thing- when I went to jump rope after that drop set and the extensions- my feet didn't make it off the ground the first try! Haha
Leg extensions
130x15PR?, 110x15, 90x15
Dips
Bw x8, put chalk on my sweaty hands- Bw x9
Used light band-x15
Seated plate loaded machine dips
140x15
160x12PR, 140x12, 120x15
Overhead rope extensions
45x12, 40x12, 35x12
Let me just tell you...I had a crazy good sweat going on between the stimul8 and jumping rope between sets! Felt great! Could've collapsed afterwards though! Haha One of the regular guys was beside me when I was doing dips. He said..."one day, I'm gonna work up the nerve to workout with you! You have such great workout" Lol I told him to come on! I'd love that! Bwahahaha ;)
Lunch cardio
Warm up with 3 mins jump rope
Tabata 20/10sec intervals 4 mins active with 1min rest before repeating
Burpees
Sit ups
Riser jumps
Mountain climbers
Box jumps
Jump n jacks with 2.5lb plates
Jump rope
Leg raises
Repeat for 3 rounds
15 mins stair climber
5 Wide pull ups/5 chin ups
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Re: Love2liftkat's training log
Looking good Kat ( I hope it was ok to call you Kat ) ... I love your avatar..!.. Keep up the hard work .. I'm sure your goals will be reached and you will be super satisfied with the results.
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Re: Love2liftkat's training log
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Re: Love2liftkat's training log
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Re: Love2liftkat's training log
Thank you all so much! You all are so encouraging!! Love it!!
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Re: Love2liftkat's training log
Happy Friday guys and gals!! I hope you're having a great day! Kids had their first soccer practice last night. They both practice at the same time so we had to split up. They both did great! I'm really looking forward to their first game tomorrow morning!
I had a great workout this morning! Finally got my bronkaid on the way to the gym this morning! They had a bigger box! Yay!!! So excited! It's crazy how your body gets kinda stuck on stuff like that! I had a nice conversation, after my workout (in the lobby) with a couple of older men. It's always encouraging to talk to others and hear their stories!
1 min. Jump rope between all sets(even deads)
Chin ups
10 Assisted to wu
Bw x10
Bw x9
Bw x9
Bw x8, light band on 1 bar/1 foot x10, 2bars/2feet x10
** I'm so excited that they have the bands out for us to use!!
Wide grip Pulldowns
120x35- 2 min max reps
ISO row machine was taken-
1 arm bb rows
50x10
** lost tbar when I was jumping rope
Tried wide pendlay rows
95x10
Machine was open so I switched
(I know - total woman here! Lol)
ISO wide rows
204x10 (102 each side both arms)
264x10 (132 each side- 1 arm at a time)
264x10, 244x10, 224x10(all reps on each side separately)
Seated cable rows
120x35- 2 min max reps
Db curls
15x10
25x10
25x10
25x10
25x10, 20x10, 15x10
Ez bar Preacher curls
45x29 failed 30 2 min max reps
Deadlifts
135x10
155x10
175x10https://youtu.be/zZ6NgGLfBPE
195x8https://youtu.be/Gw00js1rYHk
215x8 rep PR, 195x8, 175x8
**watched one of the videos before doing the dropset and saw I was wayyy hyperextending so I really watched that on the drop set but I didn't video-I needed my jams! Lol
Rev flyes destroyer set
30x60, 20x30, 12.5x15
**these are pure evil when done after deads!!!!!!
Seated leg curls
90x28 2 min max reps
Stair climber 30 mins hr @145-160
Hr monitor says- Almost 1500 calories for that workout. Hr average was 145
Funny thing is that I look forward to jumping rope- it's like a cool down after the lifting sets.
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Re: Love2liftkat's training log
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Re: Love2liftkat's training log
Thank you! :)
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Re: Love2liftkat's training log
Awesome work!!! Keep it up!!!!
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Re: Love2liftkat's training log
Girl u are super hardcore.
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Re: Love2liftkat's training log
Quote:
Originally Posted by
MOUNTAIN-MAN
Girl u are super hardcore.
Lol Thanks! I try to push hard!
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Re: Love2liftkat's training log
Good morning! I hope you all had a great weekend! Ours was filled with lots of fun! The kids did great in there first soccer game! It was so much fun to watch them too!! I carbed up this weekend to try to get my leptin levels up. I seem to be gaining muscle despite the calorie deficit so we are trying to boost my metabolism to get the fat to drop! My workout this morning was great! Strength is good! Somehow the push workouts seem to take a bit longer- I think because I am slower on pressing than pulling. So yet again, I ran out of time! I was trying to squeeze the last little bit in but my daughter was not up getting ready and not responding to my texts. So I had to rush home to get the kids moving.
SS jump rope with each set
Bench
45x10, 65x10
85x10
105x10
120x8
125x7 failed #8 rep pr, 105x9, 95x9
**spotter basically pulled #8 up! I was good and then bam- nothing there!
Cable cross over
25x37 2 min max reps
Standing bb shoulder press
45x10
55x10
65x8
70x5failure, 65x5 failure
65x6 failure, 60x7failure, 55x8, 45x10
Side lateral raises (all reps on 1 side then other)
20x49- 2 min max reps
Close grip bench
95x10
100x8
100x8
100x8, 90x8, 80x8
Overhead rope extensions
42.5x42 2 min max reps
Squats
45x10, 95x10
115x10
135x10
155x10
**so close to finishing grrrr...if she just would've woke up to her alarm, I could've finished! Squats felt good today too!!
I hope you all have a great day! I will go back at lunch for cardio and to finish my leg work.
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Re: Love2liftkat's training log
That workout kicked my BUTT!!!! It just hit me as I started writing it up- I was only supposed to do 2 sets and then a triple drop set! No wonder my body is hurting! Hahaha
**side note all of my push muscles are nice and sore today!
Superset jump rope with all sets except rev flyes/leg curls- I SS them together.
Wide grip Pulldowns
55x15, 70x15
100x15
110x15
120x14
130x12, 120x13, 110x13
Straight arm Pulldowns w/ rope
47.5x12, 37.5x12, 32.5x13
Bb rows (over bench again)
95x15
115x15
135x12
135x12, 125x12, 115x12
Rope face pulls (eye level)
45x15, 40x15, 35x15
Ez bar curls
45x15
50x12
50x12
50x12, 40x12, 30x12
Preacher curls (plate loaded machine)
49x12, 39x12, 29x12
Rev flyes on pec deck
75x20
75x20
75x20
70x20
Seated leg curls
70x15
90x15
110x12
110x12, 90x12, 70x12
90x12, 70x12, 50x15
As time goes on I am struggling more and more with using my lower body! Hahaha
I hope you all had a great day!
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Re: Love2liftkat's training log
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Re: Love2liftkat's training log
3/12/15
Happy Thursday everyone! Another great workout this morning!! Nothing like training sore muscles! Lol
SS Jump rope with everything (75-80)
Incline bench
45x15
65x15
85x15
95x12
105x12rep PR, 85x12, 75x12
(I didn't even mean to do 105- I was thinking it was 100 but I used 5lb plates instead of 2.5lb plate! What do you know- I did it all by myself too- no spotter!! Woohoo!!)
Peck deck flyes
100x15
Remembered after jumping rope that it was supposed to be a drop set
100x13, 85x13, 70x15
Scott press
15x15
25x12
25x12
25x12, 20x12, 15x12 -had to pause a few times-was rough!!!
Alt Side lateral raises
20x15, 15x15, 12.5x15
Leg press
(feet low and shoulder width on all but warm up)
260x15-wu
440x15
620x15
710x12, 620x12, 530x12- had a hard time getting up
Dips
140x15-plate loaded machine
Lost my machine- switched to machine (with pin)
130x15
130x12, 110x12, 90x15-few pauses-kept failing
Skull crushers
55x12-PR?, 50x12, 45x12
Leg extensions (almost forgot)
130x15, 120x6, 110x8, 100x15
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Re: Love2liftkat's training log
Love2liftkat:
You are truly inspiring. Thank you for sharing your achievements and continuing success with me.
~Trixie~
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Re: Love2liftkat's training log
U are hardcore I like it keep it up love reading this journal
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Re: Love2liftkat's training log
Great log. Some really nice lifts.
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Re: Love2liftkat's training log
Well well...I plumb fell off the logging wagon didn't I? I resigned my position with TGB which required me on here...Started working with Hi-Tech Parma group that had me on other forums so I just got preoccupied! I am back! I'll be back in here logging again. I'll try to catch you up and attempt to be quick! lol I spent Jan. to Oct. attempting a cut. Had very little success due to my thyroid issues and crapped out metabolism! Started reverse dieting mid october and still slowly building my calories every few weeks. Funny thing is, I've lost 5 lbs since building back up! I'll take it!!...Sunday before last, I woke up with a blood clot in my leg. It is in a superficial vein so theres no treatment just time. So, I have been taking it easier/lighter on the weights. My training is currently a little more athletically focused with a mix of explosive movements/core training/mobility/conditioning.