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Time for Kat to make some GAINZ!!!!!

Have some fun for me too Tag!!
 
turff49 said:
Have some fun for me too Tag!!
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I'm gonna sneak into his bag so I can go too!! Lol

Today was "sleep in till 6 am with hubby" day! Went at lunch for abs and calves. Then went back after work for cardio conditioning!

Lunch session:
5 min run on treadmill

Calf raises on hack squat machine
105x20
150x20
195x20
240x20
240x25, 195x15, 150x12, 105x10, 60x20 drop set all to failure calves were nice and cramped up too

Circuit 1
Lying leg raises
15x3
Sit ups with legs elevated
15,12,10
Plank
1 min x3

SS
Ab wheel
15x4
Ball jackknife
10x4

Plank to failure
Oblique crunches with leg lift
15x2
V-holds
3 sets to failure

Conditioning:
.75 mile run
10 min HIIT on stair climber
2k row as fast as possible (oh, my whining back/arms! Lol)
10 min HIIT on bike
10 min elliptical on highest resistance

Hanging leg raises-straight legs
12x4

Now time for lots of food...accidentally forgot one of my meals at home today! 0.o

I just want to say... God is good! As we are taking steps of faith to follow where we feel like he is calling our family, he continues to reaffirm and bless us! I am so thankful that we have such a loving God full of grace, who despite our flaws or mess ups continues to use us! :D

And here's a few more pics from our trip
 

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Nice work today. I love those sleep in days.... Until I regret it. Lol

Couldn't agree more with what you said.
 
Awesome workout, beautiful family, and yes, God is amazing! :)
 
RegisterJr said:
Nice work today. I love those sleep in days.... Until I regret it. Lol Couldn't agree more with what you said.
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Thank you! I had a hard time rolling out of bed! Lol A little extra sleep is always nice!

puccah8808 said:
Awesome workout, beautiful family, and yes, God is amazing! :)
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Thank you girl!! :)

I don't think I told the story behind the chair pic...we went to a German restaurant and hubby leaned back and the chair broke! We had the whole place laughing! We even took the chair back home with us! Then within a few mins, my daughter spilt her drink for the 2nd day in a row! Hahaha
 
Great looking family!! Nothing better than spending time with them:)
 
Nice workout and awesome pictures!

I can't wait to go! :)
 
Doing a great job in here Kat but you don't need me to tell you that. However tell me you bought the little statue thing lifting the barbell!!!! I would have had to have it.
 
Thank you all very much!!

MrKleen73 said:
Doing a great job in here Kat but you don't need me to tell you that. However tell me you bought the little statue thing lifting the barbell!!!! I would have had to have it.
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Thank you! No, I wanted to but it was like $30 and I'm not paying that! Haha Gonna get my Daddy to make me one though! :)
 
Happy Friday guys and gals! Had a little trouble sleeping last night- guessing it's from taking Epic so late! I've been more sensitive to my pwo since switching up my carb timing! 1 sheep, 2 sheep...lol

Had a great workout today! I was pumped and ready to roll...steam started running out towards the end though! Lol

Incline BB bench
45x12 wu
65x8 wu
85x8-failure
85x8-failure
85x8, 65x5, 45x3 drop set all to failure **supposed to be a 2 drop set but I couldn't make to 8 it with 65**
80x8, 60x8 drop set both to failure

Straight arm lat Pulldown
35x10-wu
42.5x10-wu
47.5x10-failure
50x9 failure
50x9, 40x8 drop set both to failure
50x3, 47.5x6, 40x8 drop set all to failure ** supposed to be 2drops 8-10**

Standing Arnold press hands end wider than shoulders
20x8
25x6-failed, 20x4- failure
20x8 failure
20x8, 12.5x8 drop set both to failure
20x8, 12.5x8 drop set both to failure
**right shoulder (old impingement started bothering me the last 2 sets)

Talk about intense pump and burn!!!!! The 12.5's felt like 100lbs. Lol

Db curls
15x10-wu
20x10 failure
20x10 failure
20x9,12.5x10 drop set both to failure
20x8,12.5x9 drop set both to failure

It was written to do rope pushdowns here but they were hurting my shoulder

Seated dip machine
135x8 failure
130x8 failure
130x8, 100x8 drop set both to failure
130x8, 100x8 drop set both to failure really struggled to get these

Deadlifts- body was telling me no by this point! Haha
135x10
145x10
155x8
135x20-widow maker DYING!!!

Leg extensions (single all reps on 1 side)
55x10
60x10 failure
60x9 failure
60x9, 40x5, 35x4 drop set all to failure
60x8, 35x9 drop set both to failure

Hobbled up stairs for 35 mins of cardio-medium intensity-elliptical and treadmill

Chk out my new shirt! :D
 

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Holy smokes!! When you look up intense they show your workouts:)
Nice shirt..any shirt you have on will be nice;)
 
Great WO Kat!

superbeast668 said:
Glad to see a new bossbody member when I woke up. Gonna make a world of difference...
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Wait, y'all signed up with Matt?

WOs only or meals too?
 
BigRed1974 said:
Holy smokes!! When you look up intense they show your workouts:) Nice shirt..any shirt you have on will be nice;)
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Lol thanks! You're sweet!

wasme said:
Look at all those drop sets! Cool shirt too.. and a great smile as always.
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Thank you! Kleen likes to torture! ;)

superbeast668 said:
Glad to see a new bossbody member when I woke up. Gonna make a world of difference...
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RegisterJr said:
Great WO Kat! Wait, y'all signed up with Matt? WOs only or meals too?
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Thank you! No, just helping him and the group out with discounts and such! :) I already have a friend helping me with nutrition!
 
love2liftkat said:
Thank you! No, just helping him and the group out with discounts and such! :) I already have a friend helping me with nutrition!
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Never had any dealing with him outside of Facebook or here, but he seems like a good dude.
 
Here ya go guys, I'm proud of these..

Low Carb, High Protein brownies!

Invalid Link Removed
 
Such intensity! Look at all those failures, making huge gainz there Kat!

Good thing you are a Christian girl because that pic makes you look like a Hot Vixen!
 
Haven't been on AM much kat but in the process of catching up with everything, just thought I'd pop in and say awesome workouts! Your a beast!!
 
RegisterJr said:
Never had any dealing with him outside of Facebook or here, but he seems like a good dude.
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Yeah he seems pretty cool to me! :)

Tagger said:
Here ya go guys, I'm proud of these.. Low Carb, High Protein brownies!
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Oh my! Yes, please post the recipe!!!

turff49 said:
Such intensity! Look at all those failures, making huge gainz there Kat! Good thing you are a Christian girl because that pic makes you look like a Hot Vixen!
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Lol thank you Turff!! Constantly pushing to failure like that is definitely intense and a nice challenge to push through!

Lukef2000 said:
Haven't been on AM much kat but in the process of catching up with everything, just thought I'd pop in and say awesome workouts! Your a beast!!
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Aww thanks Luke! I really appreciate that!! I'm glad you dropped by!
 
Good morning and happy Monday everyone! I hope you all had a great weekend! Ours was nice and simple! Just enjoyed the beautiful weather and getting ready for our camping trip Thursday! Woohoo! Super excited!

Today's workout was great! Brutal but I felt like I was able to push a little harder at the end comparing to the 1st 2 weeks. I was excited about that! Going back at lunch for conditioning!

DB flat bench
25x10
45x10 failure
45x9 failure
45x8, 35x6, 30x3 drop set all to failure
40x9, 30x7 1/2 -didn't make it all the way up on 8 drop set both failure

DB rows
40x10 hold/squeeze
70x10 failure slow negative
70x9 failure slow negative
70x9, 55x9 drop set both to failure
70x8, 55x8 drop set both to failure

Rev flyes destroyer set
25x60
12.5x30
7.5x10- 2 sec hold

DB Hammer Curls
15x10
20x10 failure
20x10 failure
20x9, 12.5x10 drop set both to failure 12's were slow
20x9, 12.5x10 " "

Db overhead extensions
20x12
35x10
Overhead cable vbar extensions
35x20-failure-trying to get the weight right
42.5x10 failure
42.5x10 failure
42.5x9, 35x9 drop set both to failure
42.5x9, 35x6, 30x3 drop set all to failure

Seated leg curls
Thought I was warning up with 50 and struggling -realized it was 70 haha so I went with it
70x10
90x8-failure
90x8 failure
90x8, 70x8 drop set both to failure
90x8, 70x8 drop set both to failure
A few of them I had to push a little with my hand - really with the weight could be adjusted by 5lbs instead of 20

Squats
75x10
115x10
135x8 failure
135x8 failure
135x8 failure
115x20-wm these seem to take forever!
 
Wow, that volume. Is there a muscle group that you did not hit? Lol
 
love2liftkat said:
Thanks guys!! The workouts are quite brutal but I love every moment! We are having a great time! Our cabin is a cute/quaint little 2 bedroom! There's even a trail behind the house that leads to a waterfall! Son found the yellow jackets unfortunately but he's ok now! Lots of hiking/walking and even got to go out on pedal boats this morning! So much fun!

Haha yeah it is! I might get some delts/quads to grow finally through all of this!
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Is there a gym?? If not it sounds like hel lol
 
Awesome work Kat you are making an example of how to rock the Kleen Machine workout!

RegisterJr said:
Wow, that volume. Is there a muscle group that you did not hit? Lol
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Calves. She does those and abs on conditioning days. :)
 
Digging the overall volume and workout set up on this log. Your def pushing yourself and I love this.
 
What everyone els said! Maybe you live close to the nuclear plant(plant Vogel) and you got some of that Bruce Banner radiation. You don't have a green tint to you or big feet do you...lol
 
Nice workout. Agreed on some brutal volume.
 
Only a lot of volume overall since full body, but not for each body part which is why she can hit is multiple times per week. Excellent program for adding mass while burning massive amounts of calories.
 
MrKleen73 said:
Only a lot of volume overall since full body, but not for each body part which is why she can hit is multiple times per week. Excellent program for adding mass while burning massive amounts of calories.
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Yep.
 
Thanks everyone! I'm enjoying the intensity!

RegisterJr said:
Wow, that volume. Is there a muscle group that you did not hit? Lol
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Haha well...Kleen said it but I hit abs and calves at lunch so I guess not!

jaces said:
Is there a gym?? If not it sounds like hel lol
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I think there was a "fitness room" but I would've been surprised if it had any weights over 20lbs! Lol

MrKleen73 said:
Awesome work Kat you are making an example of how to rock the Kleen Machine workout! Calves. She does those and abs on conditioning days. :)
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Lol thanks! I gotta try to live up to the Kleen name!

turff49 said:
What everyone els said! Maybe you live close to the nuclear plant(plant Vogel) and you got some of that Bruce Banner radiation. You don't have a green tint to you or big feet do you...lol
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Well...as a matter of fact, I have noticed an odd color to my skin lately! Hahaha

Lunch session:
.10 mile walk to warm up
.75 mile run
10 mins HIIT on the stair climber level 5/12
2k M Row

Calf raises on hack squat machine SS with lying leg raises w/ reverse crunch
240x20/15
285x20/15
285x20/15
285x20, 240x15, 195x15, 150x15, 105x15, 60x20 drop set all to failure /15

Hanging knee raises
2x15
Ab rocker machine
2x25
 
Who's a beast? She's a beast. that's who!
 
love2liftkat said:
Thanks everyone! I'm enjoying the intensity!



Haha well...Kleen said it but I hit abs and calves at lunch so I guess not!



I think there was a "fitness room" but I would've been surprised if it had any weights over 20lbs! Lol



Lol thanks! I gotta try to live up to the Kleen name!



Well...as a matter of fact, I have noticed an odd color to my skin lately! Hahaha

Lunch session:
.10 mile walk to warm up
.75 mile run
10 mins HIIT on the stair climber level 5/12
2k M Row

Calf raises on hack squat machine SS with lying leg raises w/ reverse crunch
240x20/15
285x20/15
285x20/15
285x20, 240x15, 195x15, 150x15, 105x15, 60x20 drop set all to failure /15

Hanging knee raises
2x15
Ab rocker machine
2x25
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Uhh Ohh Kat might have some Gamma Rays flowing through her that's where the mad gains are coming from.
 

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Putting work in on the lunch break! Good job kat!

Kleens the man for workin with you!
 
Cyborg, relentless KillerKat! Be proud!
 
Happy Tuesday! Conditioning day! Soreness is much less intense and more normal this week! Yay!

Warm up 5 mins walking
Circuit 1
.15 mile fast run
50 sit ups
25 Bw Squats
15 leg raises
25 mountain climbers
Repeat for 3 rounds
*90 secs rest*

Circuit 2
1k M row
15 burpees
25 toe touches
30 push-ups
Repeat for 2 rounds
*90 secs rest*

15 mins ski elliptical high resistance

Here's some recent goodies I've made....Mexican Chicken Soup, low carb breakfast casserole, and banana oat muffins
 

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Oh man, that all looks good. Especially that single serving of breakfast casserole. :bigeyes:

How many Mexicans are in the soup?
 
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