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Kat's getting lean with Ostar1ne

love2liftkat said:
Good morning! Last day of work for the week! Woohoo! We had crab cakes for dinner last night! Haven't made them at home in forever! It was quite yummy!! Also made bread for the dressing with enough left over dough for 2 pans of rolls and an extra loaf of bread!! Wow, did it make a ton or what? Next time, I may cut the recipe in half! Lol Luckily, it's a fairly healthy recipe.

Went for conditioning this morning! My lower back and calves cramped up pretty bad! Not at the same time though, thankfully! Lol Overall, a nice quick way to burn almost 600 calories! (Missed having my hr monitor)

BB complex (4 rounds)
**each 45x10, 55x10x3**
Romanian deadlift
Bent over row
Front squat
OHP
Back squat
Reg. Deadlift
**Rest 1 min**

Seated Calf raises
90x20x4

Circuit (4 rounds)
10,9,8.8Chin ups
15 V kickouts
25x12 DB swings
30 mountain climbers

Ab circuit (4 rounds)
12 Decline leg lifts with rev crunch
12 decline sit ups 3030 tempo
1 min plank
10 V ups

Stretching/rolling

I hope you all have an amazing day!! Thanks for following along!
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Incredible workout as usual. Love seeing the pics of the food. Made me hungry. Hope u have a great day
 
OMG please allow me to visit for the holidays so I can just sit and eat at kat's café!!! that looks so goooood!! Awesome workout and yeah for you being off the rest of the week. We get off at lunch tomorrow and be off til next Monday.

love2liftkat said:
Good morning! Last day of work for the week! Woohoo! We had crab cakes for dinner last night! Haven't made them at home in forever! It was quite yummy!! Also made bread for the dressing with enough left over dough for 2 pans of rolls and an extra loaf of bread!! Wow, did it make a ton or what? Next time, I may cut the recipe in half! Lol Luckily, it's a fairly healthy recipe.

Went for conditioning this morning! My lower back and calves cramped up pretty bad! Not at the same time though, thankfully! Lol Overall, a nice quick way to burn almost 600 calories! (Missed having my hr monitor)

BB complex (4 rounds)
**each 45x10, 55x10x3**
Romanian deadlift
Bent over row
Front squat
OHP
Back squat
Reg. Deadlift
**Rest 1 min**

Seated Calf raises
90x20x4

Circuit (4 rounds)
10,9,8.8Chin ups
15 V kickouts
25x12 DB swings
30 mountain climbers

Ab circuit (4 rounds)
12 Decline leg lifts with rev crunch
12 decline sit ups 3030 tempo
1 min plank
10 V ups

Stretching/rolling

I hope you all have an amazing day!! Thanks for following along!
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Thank you all! mark happy to help! Lol

turff49 said:
I'm so jealous of those crab cakes!!! I might have to make a 3hr drive, break in and eat all the left overs, and drive back!! Super workout too! I've got some pecan pie for this week...with ice cream! Love bulking season!!!!!!!!!!!!
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Come on! I'll leave the door unlocked! Lol yumm you picked the best time to bulk. I'm making a chocolate pecan pie cheesecake per hubby's request!

BigBoyMuscle said:
Incredible workout as usual. Love seeing the pics of the food. Made me hungry. Hope u have a great day
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Thank you! You too!!
 
Oh hellz yea!!! Kats Killing these GAINZ!
 
Good morning and happy Thanksgiving Eve! Lol Slept until 8 this morning! Ahh felt so good! I have been forgetting to take my thyroid medicine so I've been more tired than usual! Finally remembered last night right before bed! Today's workout was great! Energy and strength was good despite being sore. I was a little nervous when I went to bed last night because I was getting pretty stiff. Ostarine and Ghenerate both help so much with recovery along with my BCAA + SAA's. I managed to get an odd pain/crick in my neck after the lay raises. Guess I was straining a bit too much! Lol

Wide Grip Pulldowns
70x10 wu
120x8 failure
120x8, 100x8, 85x8 drop set all to failure
**my lats were on fire! Haven't done these in a while

High Cable cross over
17.5x10 wu
27.5x9 failure
27.5x9, 22.5x8, 17.5x8 drop set all to failure

Heavy lateral raises (bottom partials)
10x10 full rom to wu
20x35
20x35
20x35

Close grip bench
45x10 wu
85x10 failure
90x9, 80x8, 70x8 drop set all to failure

Ez bar curls
35x10 wu
55x8 failure
55x8, 45x8, 40x8 drop set all to failure

Leg press
350x10 wu slow and deep (wow that sounds bad! Lol)
630x9 failure PR
640x8PR, 585x8, 530x8 drop set all to failure
(Had a hard time getting up after that craziness)

Waiting on squat rack
Chin ups 10, 8, 6

BB Lunges (all reps on 1 leg)
95x9 failure
95x8, 75x8, 65x8 drop set all to failure

Cardio- walking on incline hr @ 125-135

Now to clean house and cook! I hope all have a great day! Thank you all for always being such a great support for me! You all really motivate me to push hard every time!!
 
I need to come workout with you! I bet you motivate everyone there. People at my gym want to gab to much. Some times u feel like I'm rude lol!!!
Great workout and hope that "crick" in your neck goes away!
Clean house....dang it! I'm suppose to be doing that right now...
 
Kat the Krusher!!!!
 
turff49 said:
I need to come workout with you! I bet you motivate everyone there. People at my gym want to gab to much. Some times u feel like I'm rude lol!!! Great workout and hope that "crick" in your neck goes away! Clean house....dang it! I'm suppose to be doing that right now...
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Aww thank you! I hope so! There's a lot of talkers at my gym too! I occasionally get caught by them either on the way in or out! Luckily, they usually don't interrupt me. Neck is ok, thank you! I'm sure it will be better tomorrow. Oh, and I made the kids do the house cleaning! I did the kitchen (4 x's so far lol)
 
Goliath1 said:
How do you have energy for all that?! Lol For real, you have always had huge volume!
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I've learned, sometimes, you just fake energy! Lol Thanks!

I hope you're all having an awesome Thanksgiving Day! Ours has been great! Relaxing at home now. Sister in law, nephew, and their dog came to spend a couple of days with us after having lunch at their Mom's today. Here's a video of my big dog trying to convince her little dog to play! Hahaha

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^^ lol

Happy Friday! Had an awesome workout! Good yesterday must have given me some great fuel!!! Woke up at 4:30 to train early and get back home to be with the family. Hopefully I'll get a nap too. Lol

Incline bench
45x10 wu
95x9 rep PR failure
95x9, 75x8, 65x8 drop set all to failure

Stiff arm Pulldowns (used to rope to get more rom)
30x10 wu
42.5x9 failure
42.5x9, 37.5x8, 32.5x9 drop set all to failure

Standing Arnold press
10x10 wu
25x8 failure
25x8, 20x8, 15x8 drop set all to failure

Standing DB curls
15x10 wu
25x9 failure
25x8, 20x8, 15x10 drop set all to failure

Cable tri pushdowns w bar
35x10 wu
50x10 failure-rep PR
52.5x9 PR, 45x8, 37.5x9 drop set all to failure

Conv deads
135x10 wu
155x8 form failure
175x8 form failure
195x6 PR form failure Holy back pump
135x20 with pauses after 10,& 13

Had to stretch!!! Lower back and legs were cramping up

Leg extensions (both legs)
55x10 wu
130x9 failure
130x8, 115x8, 100x8 drop set all to failure

Cardio 15 mins
 
Haha this version is way better...Invalid Link Removed

I'm all about those GAINZ!!!
 
Misfit28 said:
Just realized you were running Ostar1ne, Kat. I loved my run with it, had some great gains.
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That's great! I'm enjoying it so far! :)
 
Day 17

Good morning and happy Monday! I hope you all had a great weekend! Today is day 17 on Ostarine. Notes so far...body feels warm most of the time with an occasional hot flash, headaches are better-only get them if I don't drink enough or have to many stims. So they're unrelated to the osta. Hunger has increased and I can tell mood has changed some. Feel a little short tempered at times. Energy and strength is great overall! Recovery is much better- I get more of a tightness vs extreme soreness like I usually have. Muscles feel more full, especially during and after training. I was feeling leaner- up until thanksgiving! Lol It came right at the time of the month I always get bloated anyways so I definitely feel extra squishy! Haha

Ok...now on to today's workout! Overall it was great! I really wanted some crazy good strength today and to hit more PR's but I guess you can't have them every time.

DB bench
25x10 wu
50x9 failure
50x8, 40x7, 35x7-couldn't lock out #8 drop set all to failure

Meadow rows
25x10wu
70x8 failure
70x8, 55x8, 35x10 drop set all to failure

Rev flyes- Destroyer set
30x60, 20x30, 10x10 w 2 sec squeeze
**these make me wanna puke every time**

DB Hammer curls
15x10 wu
25x9 failure
25x8, 20x8, 15x8 drop set all to failure

Overhead vbar extensions
35x10wu
45x10 failure
47.5x9, 40x8, 35x10 drop set all to failure

Seated leg curls
50x10 wu
90x9 failure
90x9, 70x9, 50x10 drop set all to failure

Waiting on squat rack
Decline sit ups 4040 tempo
2 sets of 10

Split squats & Bw squat to wu hips

Back squats
95x10 wu
135x10-form failure
155x7-form failure
155x6- form failure
135x6 form failure
95x20 widow maker
** I kept getting extremely dizzy and nauseous on squats- which made me fail earlier than I wanted to**

I won't get to do extra cardio today! We have to stay through lunch for some kind of meeting! Blah!! :(
 
Great job Kat! I know I notice my body seems to handle carbs better while I am on Ostar1ne. Eating more but staying just as lean.
 
First off all you short tempered??? What no way lol 2nd of all Awesome workout as always love the variations. And lost but not least I am going to have to try the v bar over heads. I always use the rope, but I think that would be better using it. :)
 
Way to kill it girl! Congrats on those 3 PRs! Just an impressive young lady aren't you!
 
Way to kill it Kat! Some awfully strong rows for sure. All those #'s are strong!
 
love2liftkat said:
Day 17

Good morning and happy Monday! I hope you all had a great weekend! Today is day 17 on Ostarine. Notes so far...body feels warm most of the time with an occasional hot flash, headaches are better-only get them if I don't drink enough or have to many stims. So they're unrelated to the osta. Hunger has increased and I can tell mood has changed some. Feel a little short tempered at times. Energy and strength is great overall! Recovery is much better- I get more of a tightness vs extreme soreness like I usually have. Muscles feel more full, especially during and after training. I was feeling leaner- up until thanksgiving! Lol It came right at the time of the month I always get bloated anyways so I definitely feel extra squishy! Haha

Ok...now on to today's workout! Overall it was great! I really wanted some crazy good strength today and to hit more PR's but I guess you can't have them every time.

DB bench
25x10 wu
50x9 failure
50x8, 40x7, 35x7-couldn't lock out #8 drop set all to failure

Meadow rows
25x10wu
70x8 failure
70x8, 55x8, 35x10 drop set all to failure

Rev flyes- Destroyer set
30x60, 20x30, 10x10 w 2 sec squeeze
**these make me wanna puke every time**

DB Hammer curls
15x10 wu
25x9 failure
25x8, 20x8, 15x8 drop set all to failure

Overhead vbar extensions
35x10wu
45x10 failure
47.5x9, 40x8, 35x10 drop set all to failure

Seated leg curls
50x10 wu
90x9 failure
90x9, 70x9, 50x10 drop set all to failure

Waiting on squat rack
Decline sit ups 4040 tempo
2 sets of 10

Split squats & Bw squat to wu hips

Back squats
95x10 wu
135x10-form failure
155x7-form failure
155x6- form failure
135x6 form failure
95x20 widow maker
** I kept getting extremely dizzy and nauseous on squats- which made me fail earlier than I wanted to**

I won't get to do extra cardio today! We have to stay through lunch for some kind of meeting! Blah!! :(
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Damn girl check out that strength. Very impressive. And those meadows rows were strong. Some really impressive volume too. U have come so far. I'm proud of u. Keep killing it
 
BigRed1974 said:
Great job Kat! I know I notice my body seems to handle carbs better while I am on Ostar1ne. Eating more but staying just as lean.
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That's good! I've cut my carbs back a bit trying to lean out a little faster.

packers6211 said:
First off all you short tempered??? What no way lol 2nd of all Awesome workout as always love the variations. And lost but not least I am going to have to try the v bar over heads. I always use the rope, but I think that would be better using it. :)
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Haha yes I do get a little snippy here and there! Mostly at my kids! 0.o lol Thank you! I usually use the rope as well but they were being used. I actually liked the contraction I was able to get!

Segansational said:
Volume in your workouts is crazy! Keep up the good work. How many weeks are you planning, 6? 8?
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Thank you very much! I haven't decided yet 8 or more I imagine.

BigBoyMuscle said:
Damn girl check out that strength. Very impressive. And those meadows rows were strong. Some really impressive volume too. U have come so far. I'm proud of u. Keep killing it
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Thank you! :)
 
Sorry I'm a little late updating. Been busy at work. I haven't felt 100% Went to bed early yesterday and took extra glutamine just in case I'm fighting something off. Went in for cardio/conditioning this morning.

.80 mile run
10 mins HIIT stair climber
10 mins HIIT bike

Chin ups 3 sets to failure
Wide pull ups 1 set to failure
Neutral grip pull ups 1 set to failure
(Grips were mixed- not in this order)

Barbell complex
Romanian deadlift 55x10, 45x10
Bent over row 55x10, 45x10
Front squat 55x10 45x10
OHP 55x6, 45x10
Back squat 55x10, 45x10
Conv deadlift 55x10, 45x10
** only did 2 rounds - lower/mid back were cramping bad

Took advantage of the 5 mins I had left over and stretched for a few mins.

I hope you all are having a wonderful day!
 
Awe :( I hope you get to feeling better. Good thing to take Glutamine. I always keep some on hand.
 
love2liftkat said:
Sorry I'm a little late updating. Been busy at work. I haven't felt 100% Went to bed early yesterday and took extra glutamine just in case I'm fighting something off. Went in for cardio/conditioning this morning.

.80 mile run
10 mins HIIT stair climber
10 mins HIIT bike

Chin ups 3 sets to failure
Wide pull ups 1 set to failure
Neutral grip pull ups 1 set to failure
(Grips were mixed- not in this order)

Barbell complex
Romanian deadlift 55x10, 45x10
Bent over row 55x10, 45x10
Front squat 55x10 45x10
OHP 55x6, 45x10
Back squat 55x10, 45x10
Conv deadlift 55x10, 45x10
** only did 2 rounds - lower/mid back were cramping bad

Took advantage of the 5 mins I had left over and stretched for a few mins.

I hope you all are having a wonderful day!
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Yeah I can totally tell u didn't feel well.......NOT!!! STILL KILLED IT
 
Feel better soon lil one, ya still got Gains ahead!
 
Dma378 said:
Things should be kicking in goo about now. Subbed. Looking good, your workouts are solid!!!
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Thank you! Glad to have you in here! :)
 
Good morning! It's Wednesday! Got to train today! Yay!! LOVE training days! Even hit my goal of 650 on the leg press!!! Yay!!! More vascularity today as well! Finally have one starting to run up my bicep!! Whoop whoop! I have never been even the slightest bit vascular so seeing any veins even near the surface is huge for me! They used to have trouble finding veins to draw blood! Haha ok enough about that. Let's get on to the good stuff....

SS
Wide Pulldowns
70x10 wu
85x10 wu
120x10 failure
130x9, 110x9, 95x8 drop set all to failure

Cable crossovers
15x10 wu
27.5x10 failure
30x9PR, 25x8, 20x9 drop set all to failure

SS
Side lateral raises (bottom partials)
10x12-full rom to wu
20x35
20x35
20x35
(I have trouble keeping my elbows bent so these bother my elbows for a few mins afterwards)

BB Curls
35x10 wu
55x6, 50x4 failure- dropped because I failed @6
50x8, 45x8, 40x8 drop set all to failure

Close grip bench
45x10 wu
95x9 failure
95x8, 85x6, 75x8 drop set all to failure

Upper body was officially DONE!! Lol

BB lunges
65x8 wu
115x3- wasn't happening for 8 so I dropped
95x9 failure
95x8, 85x8, 75x8 drop set all to failure

Leg press
620x10 failure
650x8, 575x8, 530x8 drop set all to failure
(I thought for a second, I wasn't going to make it back up to re rack it and if have to roll out! Lol...I made it back up but I didn't have to roll out after sitting there a few seconds)

Cardio 23 mins :'(
(Can't go at lunch again today so I squeezed a little in this morning. )

Everyone have an awesome day!!
 
Congrats on the cable cross PR! And hitting the 650 on leg press, awesome!.
 
650!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I don't know if I could even do those lol. I need to push myself more, but with my brothers training with me it's tough bc they are just starting. Once is advancing well and the other well he's loosing weight but is weak lol. Congrats on the pr! Hope your feeling better today.
 
Super Kat you are awesome! Great job on the leg press:)
 
turff49 said:
Congrats on the cable cross PR! And hitting the 650 on leg press, awesome!.
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Thank you!

packers6211 said:
650!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I don't know if I could even do those lol. I need to push myself more, but with my brothers training with me it's tough bc they are just starting. Once is advancing well and the other well he's loosing weight but is weak lol. Congrats on the pr! Hope your feeling better today.
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Lol sure you could! It is hard training with others especially if they haven't lifted as long or they're not as strong! Just have to move the weights around more.

bcazo said:
Super late but I'm in this, keep killing it girl!!!
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Awesome! Thank you and Thanks for joining!

BigRed1974 said:
Super Kat you are awesome! Great job on the leg press:)
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Thank you! Just gotta get this to feed into my squats now! Lol
 
Kat, you are killing it and great work on the PRs! On the low end side partials you can lock your arms out you do not have to have a bend in your elbow ad a matter of fact locking out will isolate the medial delts more or in your case should I say meaty-all delts.


packers6211 said:
650!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! I don't know if I could even do those lol. I need to push myself more, but with my brothers training with me it's tough bc they are just starting. Once is advancing well and the other well he's loosing weight but is weak lol. Congrats on the pr! Hope your feeling better today.
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Tommy just do it man push yourself and it will push them. When working out with my wife I still load my 12 plates per side on my sets and then drop down to her weights. I consider it keeping my heart rate elevated. You can do it like you said push yourself.
 
MrKleen73 said:
Kat, you are killing it and great work on the PRs! On the low end side partials you can lock your arms out you do not have to have a bend in your elbow ad a matter of fact locking out will isolate the medial delts more or in your case should I say meaty-all delts. Tommy just do it man push yourself and it will push them. When working out with my wife I still load my 12 plates per side on my sets and then drop down to her weights. I consider it keeping my heart rate elevated. You can do it like you said push yourself.
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Thank you!! Good to know! Those babies need to grow!!
 
Can't wait to show your numbers to my chicken- legged, top heavy friend at work. You put him to shame girl!!
 
Dma378 said:
Can't wait to show your numbers to my chicken- legged, top heavy friend at work. You put him to shame girl!!
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Lol! He better get to work building up his legs then!

wasme said:
650 on leg press! That is pretty awesome! Congrats on the PR's
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Thank you! I am totally feeling it today! Mostly when I sit, stand, walk, or just use my legs. Lol
 
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