Kat's boosting her recovery with Dieselade

[love2liftkat]

Happy Monday all! 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 Dieselade last night. I drank my Dieselade throughout my workout.

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 RegisterJr 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!

 

[love2liftkat]

 

[RegisterJr]

I find the mobility stuff works best when used frequently. I do them before all deadlift or squat days. A day in between or while chilling at home won't hurt.

 

[RegisterJr]

Looking great, too!

 

[Rocket3015]

Strong Squats!!

 

[packers6211]

Nice Volume Katness!! Yeah I never really woke up period yesterday, more like a walking zombie.

Happy Monday all! 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 Dieselade last night. I drank my Dieselade throughout my workout.

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 RegisterJr 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!

 

[thebigt]

had 3 pages of catching up to do...more of the same old same old...kat is still killing it!!!

 

[love2liftkat]

I find the mobility stuff works best when used frequently. I do them before all deadlift or squat days. A day in between or while chilling at home won't hurt.

I figured so. I will be doing it before lifting MW&F for sure. Hopefully some at home as well!

Looking great, too!

Thank you!!

Strong Squats!!

Thanks! I feel like a wuss but form is more important.

Nice Volume Katness!! Yeah I never really woke up period yesterday, more like a walking zombie.

Thanks! The pollen seems to be making everyone tired and most people sick.

had 3 pages of catching up to do...more of the same old same old...kat is still killing it!!!

Hey! So glad you're here!

 

[love2liftkat]

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

Up and at the gym by 5 this morning. Drank my scoop of Dieselade throughout my workout as usual.

15 mins of stretching and mobility work

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.

 

[puccah8808]

Great session and you look amazing as always!

 

[packers6211]

Nice workout kat! yeah my truck went from charcoal to absolute yellow due to the pollen content around bama.

 

[love2liftkat]

Great session and you look amazing as always!

Thank you beautiful!

Nice workout kat! yeah my truck went from charcoal to absolute yellow due to the pollen content around bama.

Haha yep! My jeep is yellow too!

 

[love2liftkat]

Happy 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

Drank my Dieselade throughout my workout. Recovery has still been great. 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...

 

[UncleSarm]

Happy 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

Drank my Dieselade throughout my workout. Recovery has still been great. 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...
View attachment 133256
View attachment 133257

Damn! That's an intense workout. Now I feel like an underachiever! :lol:

 

[love2liftkat]

Damn! That's an intense workout. Now I feel like an underachiever! :lol:

Haha nah....I was feeling pretty dang good today though! Could've trained for while!

 

[Rocket3015]

You are defiantly building some nice muscle !!

 

[wasme]

Nice pipes!

 

[love2liftkat]

Well 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.

Jim 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

Drank a scoop of Dieselade throughout my workout.

 

[TheMovement]

Sometimes ya just gotta make do!

 

[packers6211]

You always find a way though to still hit it. Lol it's been a long time since I've locked myself out of the house.

 

[love2liftkat]

Switched things up a little today because I'm training with a friend Thursday and Friday.

Bench
45x5
65x5
85x5
95x5
105x5
115x5
125x3
130x1, 125x2, 115x4, 105x5 dropset

High cable flyes
20x12
25x10
25x8
20x10

Push press
45x5
65x5
75x5
85x3

Incline bench
65x5
75x4- those muscles were done. Lol
65x5

SS
Hammer Plate loaded press
70x8
70x8
80x6
80x6

Machine rev flyes
55x12x4

SS
Seated DB lateral raises (both arms)
7.5x10 - 6 sets

Alt. Front & Side raises
10x10,10 - 6 sets

SS
Skull crushers/close grip press
30x10 / 30x15
40x8 / 40x12

Switched to cable push downs
35x12
35x12
30x10
30x8

Ab work

Still very impressed with the recovery of the Dieselade! My recovery is crazy good!

 

[TheMovement]

Still working out in the earlier part of the day?

 

[love2liftkat]

Still working out in the earlier part of the day?

Yes! 5 am!

 

[TheMovement]

Yes! 5 am!

How do you generally feel leaving work for the 2nd half of your day? SUPERMOM mode?

 

[love2liftkat]

How do you generally feel leaving work for the 2nd half of your day? SUPERMOM mode?

Usually pretty tired but yes basically have to get in supermom mode to make it through the rest of the "to do" list for the day. Lol

 

[Rocket3015]

Did you friend live through a Kat Workout ??

 

[UncleSarm]

Switched things up a little today because I'm training with a friend Thursday and Friday.

Bench
45x5
65x5
85x5
95x5
105x5
115x5
125x3
130x1, 125x2, 115x4, 105x5 dropset

High cable flyes
20x12
25x10
25x8
20x10

Push press
45x5
65x5
75x5
85x3

Incline bench
65x5
75x4- those muscles were done. Lol
65x5

SS
Hammer Plate loaded press
70x8
70x8
80x6
80x6

Machine rev flyes
55x12x4

SS
Seated DB lateral raises (both arms)
7.5x10 - 6 sets

Alt. Front & Side raises
10x10,10 - 6 sets

SS
Skull crushers/close grip press
30x10 / 30x15
40x8 / 40x12

Switched to cable push downs
35x12
35x12
30x10
30x8

Ab work

Still very impressed with the recovery of the Dieselade! My recovery is crazy good!

Trying to kill your friend I see! :lmao:

 

[wasme]

Yep I feel sorry for your friend ...yet at the same time envious.

 

[Rocket3015]

We all had the same thought !!!!

 

[love2liftkat]

Trying to kill your friend I see! :lmao:

Yep I feel sorry for your friend ...yet at the same time envious.

We all had the same thought !!!!

Haha oh guys are the best!


Yesterday's workout was a nice shocker to the system. We went with his workout so I can't say I pushed him any. He is one of the very few people I have a lot of respect for in my gym. He does hypertrophy workouts so the high reps were nice and painful! I had an unbelievable pump!

Pull ups
5 sets of 12 assisted

Seated row
100x12
100x12
100x12
100x12, 75x12 drop set

Double Cable lat pull down
(sitting on floor)
30x15
30x15
30x15
30x15, 20x15

Cybex Iso wide row
114x15
164x8
144x12
144x12

SS
Wide straight arm pull down
40x12
40x12

Underhand pull down
85x12
85x12

vbar press down
30x12
30x12
30x12
30x12, 20x12, 15x12 drop set

machine dips
90x15
110x10
100x12
100x12, 85x12 drop set

Finished up with interval running for 25 mins
** 1 min on 1 min off from 5.5-7 mph

 

[love2liftkat]

I am quite sore from yesterday's workout! Super happy but I will be drinking extra Dieselade to help get past it. Today's workout was brutal! Forgot the feeling of training legs alone! Lol

Warmed up 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!

 

[wasme]

After reading that, yep your going to be walking funny tomorrow!

 

[Rocket3015]

I love sore legs.. I don't know why, but I do !!

 

[bradray5871]

Great log, keep at it! The guys should be sending you protein to make some cakes for them out of lol.

 

[love2liftkat]

Great log, keep at it! The guys should be sending you protein to make some cakes for them out of lol.

Haha thanks!

 

[love2liftkat]

Well, the soreness is rough but I managed to really get my piriformis flared up pretty bad. Having trouble functioning very well. Even having trouble sleeping. I will be finding a chiropractor tomorrow to see if maybe my hips are out of balance. That seems to be when they hurt the most.

 

[love2liftkat]

Just dropping in to say this week is a deload week in my new program so workouts aren't really worth documenting. Haha More just getting the blood moving, stretching, rolling, and cardio. I am recovered from all of my soreness and aches from last week.

Not sure how long you guys want me to run this log. More than happy to keep going but don't want to bore you. I can say I am very impressed with these BCAA's and the recovery time I've had using it.

 

[Rocket3015]

Kat you can run it forever if you like, I always enjoy following along !!

 

[packers6211]

I agree Katness you can keep going as long you want bc your never a bore at all quite the opposite.

 

[love2liftkat]

Thanks guys! You're too sweet! I will be back at my full workouts tomorrow.

 

[BigRed1974]

Awesome Kat!!

 

[bradray5871]

If you got it rock it! If not, get someone to send you some more lol

 

[love2liftkat]

Ran out of time yesterday to post my workout. I didn't even get to finish logging it until today so I hope I remember everything. Lol

15 mins Mobility work

Squats
Bw x10
45x5
65x5
85x5
105x5
125x3
145x2
155x2
165x3F
155x3F
145x5

Sumo deads (speed) 40%
135x2x4

DB bench (hypertrophy 70%)
30x8
40x5
45x11
45x9F
40x8F

OHP
45x10
65x5
75x5
**wrists were hurting so I switched

ISO lateral shoulder press
60x12
70x10
80x8
90x6

Cable lateral raises
5x10x4

Seated lateral raises
10x10x2

Destroyer set
20x60, 10x30(both hang n swing), 7x15(full range) drop set

Went in Today at lunch and did cardio.
5 min run

Tabata -4 rounds -total 10 mins
Jump rope
Box jumps
MB squat throws
MB slams

15 mins intervals on treadmill.

Ab work

3 sets of banded wide pull ups with rolling between sets

I had Dieselade throughout both workouts!

 

[Rocket3015]

I get tired reading all that I don't know how you do it all...let alone remember it !!

 

[love2liftkat]

Lol it was 2 days so not that bad

 

[packers6211]

Nice update Katness!!! Especially when you do your business then kids lol. Super woman!!!

 

[love2liftkat]

Wednesday's workout

Mobility work 10-15 mins

Deadlifts
45x10 SLDL
95x5 RDL
135x5
155x3
175x3
185x5
185x5
185x5
185x5

Superset with clapping push-ups towards the end
4 sets of 5

Bench
45x8
65x5
85x5
95x5
105x5
95x5

Superset with banded pull ups
4 sets of 10

Front squat (speed)
65x4
75x4
75x4
75x4

Machine shoulder press
40x10
40x8
35x8
35x8

Cable rev cross over pull downs
10x20
10x20

Seated lateral & front raises
5x15
5x15
5x15
10x10,8,6,6 (side only)

I forgot ice in my Dieselade and I have to say it is so much better with ice in it.

 

[Rocket3015]

I love DIESELADE on the Rocks!!

 

[packers6211]

Nice Volume katness!!! How are you feeling lately? I had a good workout yesterday although I got hit few days ago with one of those weird stomach bugs. Even though I'm back to regular lol for the last day and a half my stomach keeps cramping out of no where.

Wednesday's workout

Mobility work 10-15 mins

Deadlifts
45x10 SLDL
95x5 RDL
135x5
155x3
175x3
185x5
185x5
185x5
185x5

Superset with clapping push-ups towards the end
4 sets of 5

Bench
45x8
65x5
85x5
95x5
105x5
95x5

Superset with banded pull ups
4 sets of 10

Front squat (speed)
65x4
75x4
75x4
75x4

Machine shoulder press
40x10
40x8
35x8
35x8

Cable rev cross over pull downs
10x20
10x20

Seated lateral & front raises
5x15
5x15
5x15
10x10,8,6,6 (side only)

I forgot ice in my Dieselade and I have to say it is so much better with ice in it.

 

[Chuck Diesel]

shout out to Kat for her training logs. With a family and baking, I would have time to post like once every 2 weeks.....