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Kat's getting lean with Ostar1ne

kenpoengineer said:
Nice deadlifting! Congrats on the PRs. Any BP issues on Osta?
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Thank you! No, I haven't. I've only checked it a few times when I was having headaches but it was normal.

superbeast668 said:
Hmm. I think you got me there. I have about 6 different directions I can take that in.. Somewhat speechless
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Haha I ended the year making you speechless! Goal accomplished! Lol ;)
 
Happy new year everyone! Kids both ended up at friends houses last night. Oldest face timed us the last 30 mins of the year! Lol Funny way to bring in the new year! Slept until almost 10:30 and man did it feel good!
Finally got to the gym around 1... Was so in the zone that I really wasn't paying attention to how many or how much of all I was doing but I'll do my best to remember.

Flat bb bench
45x15
75x8
95x7
115x5-rep PR?
125x3-PR
105x6
95x8
75x12
**haven't done these in forever- I was playing with form/hand position. Probably could've gotten a few more reps with testing my maxes if I would've had a spot with me.

Incline bench
85x8
95x7
100x6
105x4 PR
95x8
75x10
65x10

Cable cross over (high) to failure on all
25x10
30x5, 25x8
20x10 7 sec hold/squeeze

Bench dips w feet up
Bw x 10
+45x10
+115x8 failure
+115x7, 90x7, 45x6 drop set all to failure

Close grip bench
85x1- elbows were kicking out so I dropped down
75x6
65x8
65x8
Pressing umph was gone by this point

Overhead rope extensions/single arm cable kickbacks failure on all
42.5x10/5x20
42.5x8/10x6, 5x15
35x8/5x20
My tri's were on fire!!!

Side lateral raises full rom
10x10 wu

Rev flyes Destroyer set
30x60, 20x30, 12.5x10 w 2 sec hold

Side laterals bottom partials
25x35
25x35
20x35

Standing OHP/Arnold press with plates
45x6/10x10
45x6/10x10
45x6/10x10

Machine flyes
55x10
70x8
70x8

6 Chin ups

Sprints @8.2mph (jumping onto the sides for 30-45 secs)


I didn't weigh over the trip but I weighed today and I am where I was before Christmas. So, I didn't do too bad! More mental than anything. Haha
 
First swelfie of the new year...
 

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Just saw that on Instagram, great starting point for the year Kat!

Won't feed your ego too much we want you to keep your drive for improvement ;)
 
Driven2lift said:
Just saw that on Instagram, great starting point for the year Kat! Won't feed your ego too much we want you to keep your drive for improvement ;)
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Never gonna stop!! Thank you! :)
 
Today was leg day! I can tell my body is getting tired sadly after 2 days back in the gym. Worked on squats today but it was not a PR day unfortunately. Hips were crazy tight and hi flexors were hurting. They got a little better towards the end though.

3 min run on treadmill to warm up
Lots of lunging/split squats/stretching

Walking lunges
40x10 each leg
40x10 each leg

Standing leg curls
45x10/10
55x10/10
65x10/10
75x8, 45x12 drop set to failure (all reps on one side then other side)

Squats
45x12
95x10
115x10
135x8
155x6
165x4
175x3- form was sucking so I dropped
155x6
155x6
135x6- videoed -http://youtu.be/wz1tr-AfvFo
135x6
135x6 videoed- Invalid Link Removed

Front squat
85x4 just testing

Hack squat (mid platform and shoulder width/feet together and low)
150x8/150x8
240x8/240x8
240x8/240x8

Calf raises on hack
105x10 reg/10 plié
150x10r/10p
195x20reg
240x20
240x20, 195x17, 150x16, 105x15 drop set all to failure

Leg press
440x10
620x6
620x6, 575x6, 530x7, 485x8, 395x10, 305x12, 215x15, 125x25 drop set from hell - all to failure

SLDL with DB's while waiting on bar
50's x10

SLDL w bar
135x8
155x6
155x6
135x6

Wide pull ups 6 full rom

Hip thrusts off bench
135x8
135x8
135x8
***Butt cramp!!!!!! Lol

Stair climber 30 mins

I am DONE!! Made the most out of the 3 workouts this week! Felt great to change things up! Gonna change things up with training and nutrition starting Monday! Should get my new plan on Sunday! Gonna lean out to see all of the muscle I've gained! :) Back to cutting- gonna get it right this time now that I have help!!
 
love2liftkat said:
Today was leg day! I can tell my body is getting tired sadly after 2 days back in the gym. Worked on squats today but it was not a PR day unfortunately. Hips were crazy tight and hi flexors were hurting. They got a little better towards the end though.

3 min run on treadmill to warm up
Lots of lunging/split squats/stretching

Walking lunges
40x10 each leg
40x10 each leg

Standing leg curls
45x10/10
55x10/10
65x10/10
75x8, 45x12 drop set to failure (all reps on one side then other side)

Squats
45x12
95x10
115x10
135x8
155x6
165x4
175x3- form was sucking so I dropped
155x6
155x6
135x6- videoed -http://youtu.be/wz1tr-AfvFo
135x6
135x6 videoed- Invalid Link Removed

Front squat
85x4 just testing

Hack squat (mid platform and shoulder width/feet together and low)
150x8/150x8
240x8/240x8
240x8/240x8

Calf raises on hack
105x10 reg/10 plié
150x10r/10p
195x20reg
240x20
240x20, 195x17, 150x16, 105x15 drop set all to failure

Leg press
440x10
620x6
620x6, 575x6, 530x7, 485x8, 395x10, 305x12, 215x15, 125x25 drop set from hell - all to failure

SLDL with DB's while waiting on bar
50's x10

SLDL w bar
135x8
155x6
155x6
135x6

Wide pull ups 6 full rom

Hip thrusts off bench
135x8
135x8
135x8
***Butt cramp!!!!!! Lol

Stair climber 30 mins

I am DONE!! Made the most out of the 3 workouts this week! Felt great to change things up! Gonna change things up with training and nutrition starting Monday! Should get my new plan on Sunday! Gonna lean out to see all of the muscle I've gained! :) Back to cutting- gonna get it right this time now that I have help!!
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Awesome workouts!

How is the Osta treating you?
 
As for hip flexor pain/tightness....hope on the stationary cycle and move the seat as close to the front as possible. Flare your knees out very wide so your knees look like a big sideways diamond, exaggerating the movement. I turn my feet on their sides and pedal with the sides of my shoes actually. Slow/moderate pace for 6-10 minutes and massage your flexors/wherever you have pain. This will push a lot of blood into the area and should virtually eliminate pain within a few sessions (if it's like mine was).

Phys therapist tought me that trick a couple years back, and it's fixed my problems and a couple other peoples so it's worth trying. I do it before almost every squat session.
 
Hyde said:
As for hip flexor pain/tightness....hope on the stationary cycle and move the seat as close to the front as possible. Flare your knees out very wide so your knees look like a big sideways diamond, exaggerating the movement. I turn my feet on their sides and pedal with the sides of my shoes actually. Slow/moderate pace for 6-10 minutes and massage your flexors/wherever you have pain. This will push a lot of blood into the area and should virtually eliminate pain within a few sessions (if it's like mine was). Phys therapist tought me that trick a couple years back, and it's fixed my problems and a couple other peoples so it's worth trying. I do it before almost every squat session.
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This works. He told me about it when I injured mine. Also youtube some stuff for band work.
 
If you're tight and sore, go see Donnie at the Compound. He'll fix you right up.
 
Thanks Hyde and Connor

Tagger said:
Awesome workouts! How is the Osta treating you?
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Thank you! It's going good! No bad sides ...only thing is I'm driving my hubby with being hot all of the time! Lol He thinks something is wrong with me. (I haven't really told him what it is I'm taking. Lol)

herderdude said:
If you're tight and sore, go see Donnie at the Compound. He'll fix you right up.
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Yes!!! I need to do that! I was thinking about that today!
 
Awesome leg day super woman!!! Hope your soreness goes way soon. It's tough coming back from vacay!!
 
packers6211 said:
Awesome leg day super woman!!! Hope your soreness goes way soon. It's tough coming back from vacay!!
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Thank you! Legs are crazy sore today along with my upper body! Haha Just means I did a good job shocking my body! Did you know, you use your chest muscles when you yawn? Lol
 
wasme said:
Too funny, I can't tell my wife what I take at times either.. she'd just get all pi$$ed

Great workout and vid Kat!
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My fam knows, my gf knows, the people I train around all know and I'm pretty open about it. But some of the people I hang with whenever I go to compete, they're all clean and seem to be pretty against it (even though we compete in untested meets and most of the people are on). So I haven't told them, as they haven't asked me.
 
wasme said:
Too funny, I can't tell my wife what I take at times either.. she'd just get all pi$$ed Great workout and vid Kat!
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Thanks! I could tell him but he thinks it's all silly so I don't waste my time! Lol
 
Good morning! Back to work today. I hope you all had a great weekend! We decided to surprise my daughter for her birthday (this Friday) by painting her room. We got it all finished up yesterday.

I don't have my new plan yet so I decided to do something similar to last week since i'm still sore from last week. Took some videos today but I didn't shoot for the 225 because of the trainer standing beside me. He drives me crazy. Everything I do he critiques. I feel like he's constantly watching me. I appreciate the help but it makes me paranoid...I can see right off on the 215 that I didn't sit back in my hips enough. I can feel the difference but having the video really helps- so I can see. Also realized on the rows that I was standing up too much- stayed bent over on the rest of them but didn't video again.

Conv deads
45x12 SLDL
95x10
135x10
155x8
185x6
195x5
205x4
215x3 Invalid Link Removed 185x5 Invalid Link Removed 185x6

Wide grip pull downs
100x10
120x10
140x4, 120x6
120x8

Single arm barbell rows
45x10
55x10 Invalid Link Removed 65x8
65x6

Straight arm Pulldown with rope
30x12
42.5x8
42.5x8
42.5x6

ISO lat rows(weight per side-1arm at a time) center bar
102x10
122x10
137x8
57x25 top bar/wide

Stretched
Back was on fire!!!

Brought my stuff to do cardio at lunch but hubby just called and said lil man is throwing up again- not sure what's up with all of this! Nerves? He hasn't been sick since before Christmas break.

Have a great day everyone!
 
love2liftkat said:
Thanks! I could tell him but he thinks it's all silly so I don't waste my time! Lol
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Still not a believer even with all your progress? Most people seeing this would say "give me what she's having" lol
 
He's sick again?! Hmm, maybe a hospital visit is in order lol hope he gets to feeling better!
 
Wicked workout superwoman! Hope you had a good weekend!!! Hope lil man feels better I'll keep him in prayers. Baby Justus has upper respiratory infection and ear infection. Then Evan keeps having the runs but acting fine lol.
 
Great workouts as always. Most trainers I see shouldn't be trainers. Most think they know what they are doing and it may work for them but there are numerous ways and reasons for doing everything. I didn't see anything in your vids that I thought would cause an injury. Only then should something be said unless I ask for a critique.
Looking good in those vids Kat! Keep up the hard work!
Yeah, you need to take the little one to see an internal medicine doctor, something doesn't seem right with him throwing up this much.
 
Sure hope it is nothing serious and he feels better.
Keep up the great work Kat..2015 will be an awesome year for sure
 
Driven2lift said:
Still not a believer even with all your progress? Most people seeing this would say "give me what she's having" lol
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Lol no not really. He's proud of me - just not motivated to go nor care anything for the lifestyle.

tyga tyga said:
He's sick again?! Hmm, maybe a hospital visit is in order lol hope he gets to feeling better!
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Lol thank you! He seems fine now. Hubby is home with him. Not sure what it was. He said yesterday and this morning that he didn't want to go to school...who knows. Lol

packers6211 said:
Wicked workout superwoman! Hope you had a good weekend!!! Hope lil man feels better I'll keep him in prayers. Baby Justus has upper respiratory infection and ear infection. Then Evan keeps having the runs but acting fine lol.
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Thank you! Poor lil guys! I hope they feel better too! Is Justus teething?

turff49 said:
Great workouts as always. Most trainers I see shouldn't be trainers. Most think they know what they are doing and it may work for them but there are numerous ways and reasons for doing everything. I didn't see anything in your vids that I thought would cause an injury. Only then should something be said unless I ask for a critique. Looking good in those vids Kat! Keep up the hard work! Yeah, you need to take the little one to see an internal medicine doctor, something doesn't seem right with him throwing up this much.
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Thank you! He's a nice guy and means well but enough is enough. Let me train! Talk to me later! Haha...it's so weird because he's been fine except when he doesn't want to go to school. Hubby and kids are all anxious types. Maybe it's just nerves.

BigRed1974 said:
Sure hope it is nothing serious and he feels better. Keep up the great work Kat..2015 will be an awesome year for sure
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Thank you red!! :)
 
Evan is teething I believe. And Justus is showing signs of it lol. Long nights ahead! How's lil man feeling?
 
If you can get your hips a bit lower and the chest a bit higher, you'll take some strain off the lower back but more importantly get better leverage to push your hips through at the top to lock out. I think it's funny that AM blocks the word *******.
 
packers6211 said:
Evan is teething I believe. And Justus is showing signs of it lol. Long nights ahead! How's lil man feeling?
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Wow!! Lots of teething fun! (Not) He's fine! Matt thinks he was faking/working himself into being sick because he didn't want to go to school!

Hyde said:
If you can get your hips a bit lower and the chest a bit higher, you'll take some strain off the lower back but more importantly get better leverage to push your hips through at the top to lock out. I think it's funny that AM blocks the word *******.
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Thanks Hyde!...What word is that? Lol
 
Good morning! Set my alarm five minutes earlier. Somehow I still ended up being 10 minutes late to the gym. Got to get back into the routine of getting the gym by 5 AM. So rest times were about 30 seconds

Flat bench press
45x17 wu
75x10
95x8
115x6 failure
125x4 failure
135x2-PR HECK YEAH!!!! Failure
125x4 failure
115x6 failure
95x8

Incline bench
75x8
95x6
105x4 failure
110x3-PR failure
95x6 failure
Had a spotter for 105/110! He just showed up to be nice! It really helps knowing someone's there! Wish I would've had one on the 135 on flat

Cable crossover
25x10-failure
30x4, 25x8-failure
25x8 failure

Shoulder circuit with 30-45 seconds between sets

Rev flyes destroyer set
30x60, 20x30, 12.5x15 (1 sec squeeze at top)
30x60, 20x30, 12.5x15 (no hold)

Side lateral raises bottom partials
25x20, 20x20 drop set
20x35
20x35

Standing Arnold press
20x10
20x10
20x10

The shoulder pump was unreal by the last 2 sets! I had to stretch and use a weighted ball to smash my delts.

Stretch push-ups(feet on bench and hands on db's)
8,6 both sets to failure

It was a great workout! A little rushed but I feel like I hit everything and my chest and shoulders feel nice and tired...back is a good sore today and I'm happy to say that my lower back isn't sore from the deadlifts! Yay! Getting better little by little!

I hope you all have a wonderful day!
 
love2liftkat said:
Good morning! Set my alarm five minutes earlier. Somehow I still ended up being 10 minutes late to the gym. Got to get back into the routine of getting the gym by 5 AM. So rest times were about 30 seconds

Flat bench press
45x17 wu
75x10
95x8
115x6 failure
125x4 failure
135x2-PR HECK YEAH!!!! Failure
125x4 failure
115x6 failure
95x8

Incline bench
75x8
95x6
105x4 failure
110x3-PR failure
95x6 failure
Had a spotter for 105/110! He just showed up to be nice! It really helps knowing someone's there! Wish I would've had one on the 135 on flat

Cable crossover
25x10-failure
30x4, 25x8-failure
25x8 failure

Shoulder circuit with 30-45 seconds between sets

Rev flyes destroyer set
30x60, 20x30, 12.5x15 (1 sec squeeze at top)
30x60, 20x30, 12.5x15 (no hold)

Side lateral raises bottom partials
25x20, 20x20 drop set
20x35
20x35

Standing Arnold press
20x10
20x10
20x10

The shoulder pump was unreal by the last 2 sets! I had to stretch and use a weighted ball to smash my delts.

Stretch push-ups(feet on bench and hands on db's)
8,6 both sets to failure

It was a great workout! A little rushed but I feel like I hit everything and my chest and shoulders feel nice and tired...back is a good sore today and I'm happy to say that my lower back isn't sore from the deadlifts! Yay! Getting better little by little!

I hope you all have a wonderful day!
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At least you made it to the gym!

I've been taking to much G8 and sleeping right through my alarm lololololololol
 
Swoletastic with only 30 second rest times!! Great job Kat:)
 
Crushing it in here! Congrats on the 135x2 what a bad ass PR!!!
 
Benchin the big wheels for reps! A rare thing among the ladies out there. Congrats!
 
Congrats on the PRs for flat and incline press!!! Very nice job!
 
Thanks Mark!! :)

Happy Wednesday everyone! Sorry a little late posting crazy morning at work!!....I can feel a cold trying to come on. I've been taking extra glutamine and vitamin C. So far I'm able to keep it at bay.

Today was arm day! Great workout! Arms were super pumped! Left bicep kinda cramped up and is still real sore. Luckily, I have a massage scheduled for tomorrow that my sweet hubby bought me for Christmas!! Yay!!! It's been over a year or more! :)

V bar pushdowns
25x20 wu
30x15 wu

Dips
Assisted x12-wu/stretch
Bw x8
Bw x6
right shoulder was bothering me so I stopped

Tri Circuit- all sets to failure/no rests except 20-30 seconds before repeating with 4010 tempo

Overhead extensions
35x12
42.5x10
42.5x8
36.5x8

Skull crusher
35x12
45x10
45x8
45x6
These bother my shoulder a little

Pronated DB kickbacks (normal tempo)
15x12
20x10
20x10
20x10

Overhead DB extension
30x12
35x9
35x9
30x10

Bi's- started out as a circuit but had a crazy pump/cramp in left bicep had to rest a little between sets

DB curls
15x12-wu (reg)
25x10(reg)
20x10(hammer)
25x10(hammer)
20x10(hammer)

Machine preacher curls
29x12
29x12
39x10
39x10
44x8

Concentration curl
20x12
25x10
25x10
20x12

SS
High cable curls
15x10/5 top half reps
15x10/5
15x10/5

Hanging leg raises (from bar) (legs straight)
10
Toes to the bar
2 sets to failure
(First time trying these! Surprised I could do them! Whoop whoop!)

Ab circuit
V ups
10
10
Lying leg raises and rev crunch
10
10
Weighted ball twists
12lb ball x10
12x10
Plank 1 min x2

Machine weighted twist - can't remember what it's called. Lol
100x20 R/L
100x20 R/L

Going back at lunch for cardio and probably more abs. I can tell I haven't done abs in a couple of weeks.
 
wasme said:
Hope that cold leaves you alone. I have had one for over a week now... finally passing though.
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Thank you! Simon! Me too! Glad you're feeling better!
 
Got in some cardio at lunch...we ran a little over so I only got 30 mins in but I made the most of it!

30 mins sprints

2x6 wide pull ups

**really love that I'm getting better at these little by little! I am able to do full range on all 6! I'm also seeing changes in the shape of my back...I took this pic this morning- I'll try to get a better one soon!

Update on the Ostarine---
Only 12 more 20 mg doses left! :(

Loving the vascularity, muscle hardness/fullness and definitely the libido! ;)
 

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Always bringing it! And look at you, you look like a bodybuilder! Nice bicep going there!!
 
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