Kat's getting lean with Ostar1ne

Do you think you are feeling any strength gains as of yet from the ostra? and what mg are you currently running it at?
 
warrior737 said:
Do you think you are feeling any strength gains as of yet from the ostra? and what mg are you currently running it at?
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Yes absolutely! I've made several PR's since starting. I am not even training for strength really. It's primarily focused on hypertrophy but I'm very happy with my strength in these workouts! I am currently running 20 mg a day.
 
Great workout Kat and good stuff changing up your foot placement. You want to get the most out of an exercise and not just lift to lift.
 
Still loving your leg presses girl!! Awesome workout and RICE for Desert!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! lol I eat rice 24/7 it's the Island blood.



love2liftkat said:
Day 33.
Happy hump day everyone! ;) Although I'm still sore! I had a great workout this morning! Macros yesterday were 206p/101c/77f... I fixed a bowl of protein powder and rice to finish them off. I've grown pretty fond to rice as a "dessert." Lol

Wide grip pull downs
70x10 wu
120x9 failure
120x9, 100x10, 85x10 drop set all to failure

Cable cross over
15x10 wu
30x8 failure
30x9, 25x8, 20x8 drop set all to failure

Side lateral raises bottom partials
10x10-full rom
20x35
25x35
25x35

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

Bb curls
35x10 wu
50x9 failure
50x8, 45x8, 40x10 drop set all to failure

Leg press
170x10 wu
350x10 wu
620x6, 530x6, 440x8
440x10, 395x10, 350x10
**changed up my foot placement today to try to get more rom. Played with the weight quite a bit. I used to always keep my get low on the platform but I remembered today that I stopped because it bruised my lower back/hip area. So I went pretty light and kept feet low and just inside shoulder width.

Bb lunges
Bw x10 to stretch hips
95x8 failure
95x9, 85x8, 75x10 drop set all to failure

Stretched- hips and legs are so tight!!!
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Strong work, and very impressive protein intake.
 
love2liftkat said:
Yes absolutely! I've made several PR's since starting. I am not even training for strength really. It's primarily focused on hypertrophy but I'm very happy with my strength in these workouts! I am currently running 20 mg a day.
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Thats awesome to hear. Good job. A lot of people fine 20 mg the sweet spot.
 
Thanks guys!

BigRed1974 said:
Great workout Kat and good stuff changing up your foot placement. You want to get the most out of an exercise and not just lift to lift.
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Yes I agree! Love switching things up to hit it differently!
 
Lunch cardio

Triple set
Wide pull ups 4 sets to failure/chin ups 2 sets to failure
Cable crunches 50x20x6
Hanging leg raises 10x6

HIIT stair climber 25 mins

Sprints treadmill 5 mins
(Left the treadmill running @8mph)
 
Good work Kat!
 
Do work! Nice workout!
 
love2liftkat said:
Lunch cardio Triple set Wide pull ups 4 sets to failure/chin ups 2 sets to failure Cable crunches 50x20x6 Hanging leg raises 10x6 HIIT stair climber 25 mins Sprints treadmill 5 mins (Left the treadmill running @8mph)
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Kat when you do sprints, do you jump off to the sides for rest or dial the speed down in between sprints?
 
HokiePride said:
Kat when you do sprints, do you jump off to the sides for rest or dial the speed down in between sprints?
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Depends...sometimes I'll build speed up from a run to a sprint being 1 min intervals if it's for 30 mins or more. Today or if it's short hard sprints I'll leave it running and just jump off to rest. 1 min sprint/30 secs rest.
 
^Agreed
 
If you like it with rice, try protein mixed with cream of rice, or rice flour babyfood *srs*. Both are pretty tasty alternatives, if you're looking to mix it up. Either of those 2 with a tbsp of pb and a couple scoops of protein is a go-to prewo meal for me if I'm training pretty soon thereafter. Easy to make and train on.
 
Tagger said:
No she's just addicted to fitness!!! :D
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Yes pretty much! Lol

Hyde said:
If you like it with rice, try protein mixed with cream of rice, or rice flour babyfood *srs*. Both are pretty tasty alternatives, if you're looking to mix it up. Either of those 2 with a tbsp of pb and a couple scoops of protein is a go-to prewo meal for me if I'm training pretty soon thereafter. Easy to make and train on.
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Yes that is good! Haven't had it in a while. Might try that again soon! Thanks!

Squeezed in a quick cardio session this morning! It was my morning to sleep in with hubby but we have a training today and tomorrow at work so we didn't start until 9....took lil man to school and then went to the gym real quick.

Circuit
Wide pull ups 4 sets to failure
DB swings 25x15x4
Cable crunches 50x20x4
Mountain climbers 4 sets of 30

Squats just for practice
45x10
95x10
135x8
175x2

Sprints 12 mins (jumping off for 30 seconds) 1 min sprints @8mph

HIIT spinning bike 8 mins

Hope you're all having a great day!
 
Good morning! Up at 4:30 to train this morning since we are working today! (Yes, I'm whining because I'm spoiled and don't work Friday's! Lol) I can tell strength is slightly lower because hormones are off! Guys, aren't you glad you're not a woman?! Haha Still had a great workout!

Incline bb bench
45x10 wu
95x8 failure
95x7, 85x8, 75x8 drop set all to failure

Straight arm pull down with rope(full stretch)
35x10 wu
47.5x2, 45x8 failure dropped weight to keep form
45x10, 40x9, 35x10 drop set all to failure

Standing Arnold press
10x10 wu
20x10 failure
20x10, 15x10, 12.5x8 drop set all to failure
**the guys were using all of the 25's for their lying flat bench curls and crap! What the heck does that do?! Lol

Bench dips w feet elevated
Bw x10 wu
Bw+25x10 wu
Bw + 115x8 failure
Bw +115x8, 90x8, 70x7 drop set all to failure

Deadlifts (to form failure on all)
95x10 wu
135x10
175x6
195x4
175x6
155x8
135x20 WM
**really focusing on form- I naturally want to pull with my lower back UGH STOP!!! Lol Form was better today than last week though.

Finally went to the women's area to use the 25's

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

Leg extensions(only changes in 20lb increments)
50x10 wu
110x10 failure
130x8, 110x8, 90x8 drop set all to failure

Smith hip thrusts
+140x10
+140x12
+140x11

Stairs 30 mins

I hope you all have a great day!!! :)
 
Woo Wooo WOOO Super Woman!!! Awesome workout KAT!! Hope you have a great and awesome day as well!!
 
Lol I didn't find out til very recently that women's strength/recovery pulses in 2wk waves around their monthly cycle....it blew my mind and the first thing I did was txt this powerlifting chick from STL that I've competed with a few times. I was like, "This will revolutionize your training!" and she just laughed and told me she'd been programming around her cycles for the last 3 years lol.... She's a beast, and I've watched her pull 390-something in competiton at 165. She's done 380+40lbs chains in training. Looking for over 400 next time.
 
Hyde said:
Lol I didn't find out til very recently that women's strength/recovery pulses in 2wk waves around their monthly cycle....it blew my mind and the first thing I did was txt this powerlifting chick from STL that I've competed with a few times. I was like, "This will revolutionize your training!" and she just laughed and told me she'd been programming around her cycles for the last 3 years lol.... She's a beast, and I've watched her pull 390-something in competiton at 165. She's done 380+40lbs chains in training. Looking for over 400 next time.
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Yes and it sucks! Lol Feeling good and strong and then all of a sudden what you could do last week isn't happening...plus pain levels are higher. It's crazy what the female body goes through every month! ...That's awesome about your friend though! How old is she?
 
love2liftkat said:
Yes and it sucks! Lol Feeling good and strong and then all of a sudden what you could do last week isn't happening...plus pain levels are higher. It's crazy what the female body goes through every month! ...That's awesome about your friend though! How old is she?
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33 or 34 I believe. She's also ran like 8 full marathons, a couple within the last year.
 
Hyde said:
33 or 34 I believe. She's also ran like 8 full marathons, a couple within the last year.
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Wow a powerlifter that loves to run?! That's impressive!!!
 
love2liftkat said:
Wow a powerlifter that loves to run?! That's impressive!!!
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She just loves to bust her ass. I think she was running & lifting before she got into powerlifting; she's a personal trainer. Trains 6 days/wk. The programming she rights are downright nasty; no way I could keep up.
 
Hyde said:
She just loves to bust her ass. I think she was running & lifting before she got into powerlifting; she's a personal trainer. Trains 6 days/wk. The programming she rights are downright nasty; no way I could keep up.
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That's awesome!! Love it!!
 
Good morning! Switching things up a little bit due to Christmas and traveling. Thought I was only going to get to train Monday and Tuesday but I should be able to squeeze Wednesday in too! Then we will be gone from Friday until late Tuesday. So back at it next Wednesday.

Legs today

Seated leg curls
50x10 wu
90x10 failure
90x10, 70x10, 50x10 drop set all to failure
**5lb increments don't work on this machine so 20lb jumps are all you get. Otherwise I would've gone 95 and dropped less at a time**

Squats
45x15 wu
95x10 wu
135x10 form failure
165x7 ff
175x6 ff
155x8 ff
135x12 ff
115x20 widow maker

Leg press
350x8
620x8 failure
620x8, 530x7, 440x8 drop set all to failure

SLDL's
95x10 wu
145x10
155x10
155x10
95x20 wm

Calf extensions
290x20
290x20
290x20
245x20 plié

Walking lunges (all reps on one side)
40x10
60x10

Legs feel like noodles! Lol

Stretching

**remembered as I was walking out that I forgot extensions! I'll do them when I do legs again on Wednesday!

Lil man is sick so I am working half a day just because we are slammed!!

Have an awesome day!
 
love2liftkat said:
Good morning! Switching things up a little bit due to Christmas and traveling. Thought I was only going to get to train Monday and Tuesday but I should be able to squeeze Wednesday in too! Then we will be gone from Friday until late Tuesday. So back at it next Wednesday. Legs today Seated leg curls 50x10 wu 90x10 failure 90x10, 70x10, 50x10 drop set all to failure **5lb increments don't work on this machine so 20lb jumps are all you get. Otherwise I would've gone 95 and dropped less at a time** Squats 45x15 wu 95x10 wu 135x10 form failure 165x7 ff 175x6 ff 155x8 ff 135x12 ff 115x20 widow maker Leg press 350x8 620x8 failure 620x8, 530x7, 440x8 drop set all to failure SLDL's 95x10 wu 145x10 155x10 155x10 95x20 wm Calf extensions 290x20 290x20 290x20 245x20 plié Walking lunges (all reps on one side) 40x10 60x10 Legs feel like noodles! Lol Stretching **remembered as I was walking out that I forgot extensions! I'll do them when I do legs again on Wednesday! Lil man is sick so I am working half a day just because we are slammed!! Have an awesome day!
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Hope he gets better soon!

Awesome workout gal, are your squats and deads becoming more comfortable?
 
Caught up in here. You are a cyborg! Fantastic work ethic and congrats on your progress!
 
TheMovement said:
Hope he gets better soon! Awesome workout gal, are your squats and deads becoming more comfortable?
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Thank you! Me too!....some days they feel good! Reading and watching lots to try to really set the form in my mind! I know I have so much more in me! Just have to get the form right to get it out!

kenpoengineer said:
Caught up in here. You are a cyborg! Fantastic work ethic and congrats on your progress!
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Good to see you back! Hope you had an amazing trip! Thank you!!
 
Hitting those legs hard girl! Great workout. Hope the little one gets better quick. Sucks at that age and at Christmas to be sick...
 
Great leg day Angel!! Where all do you have to travel? Thankfully for me it's only 10 miles here n 10 miles there lol.
 
Come in here read log and leave exhausted!!
Great work Kat!!
 
Awesome work Kat and I hope you have a wonderful Christmas!
 
turff49 said:
Hitting those legs hard girl! Great workout. Hope the little one gets better quick. Sucks at that age and at Christmas to be sick...
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Thank you! He seems to be holding on to his food now! Poor thing! Always hate when they're sick! He was being 100% boy as usual though- jumping and doing back flips on the bed. Lol

packers6211 said:
Great leg day Angel!! Where all do you have to travel? Thankfully for me it's only 10 miles here n 10 miles there lol.
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We travel 12.5 hrs to Arkansas. Excited to see mine and my husbands family! Not looking forward to sitting in the car that long though. Lol

MrKleen73 said:
Awesome work Kat and I hope you have a wonderful Christmas!
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Thank you Chris!! Merry Christmas to you too!!
 
Legs didn't feel too bad this morning but man are they telling me a different story right now! I think I hit every inch pretty good, at least that's what the pain is saying! Lol
This thing brings tears to my eyes!! Haha
 

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tyga tyga said:
Hope the lil man gets better before Christmas morning!
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Thank you! He's fine now! Back to his crazy self eating everything in the house and bouncing off the walls.
 
love2liftkat said:
Legs didn't feel too bad this morning but man are they telling me a different story right now! I think I hit every inch pretty good, at least that's what the pain is saying! Lol This thing brings tears to my eyes!! Haha
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get you a rumble roller. Looks like a mud tire. Tear them muscles up. Gets the blood flowing good.
 
superbeast668 said:
get you a rumble roller. Looks like a mud tire. Tear them muscles up. Gets the blood flowing good.
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I'm scared! Lol ...will probably still get one though!
 
So much for trying to get 3 days squeezed in this week. Son woke up sick again as I was getting ready for the gym. :( It must be something he's eating! He's back asleep now and has been since 5.
 
Sorry to hear about the little one. I'm sure some Christmas ice cream would make him feel a little better!
 
Thanks guys! Unfortunately ice cream might be a bad idea! He's been throwing up yesterday and this morning.
 
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