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Kicking it up a notch with Finaflex Stumul8/BCAA SAA

How long did that workout take you to complete ?
 
Sweet! Kickin butt and taking names! Nice benching.
Yeah the hack squat machine is sweet! One of my favorites!
 
Some good workouts there Kat. I need to rest from just reading them.
 
That is a lot of work in (1) Hour !!
 
I ain't Mess'in with her!!
 
Good morning! Today's workout started great but I lost my umph about halfway through. I've been having some tightness in my forearms and running up into my bicep. Using my biceps made it worse so I went lighter and ended up skipping some of my curls. Had a hard time pushing through the rest of the workout but I made it through!

Wide grip pulldowns
70x15
85x12
100x12
100x12, 90x12, 85x12

Straight arm pulldown with straight bar
42.5x12
45x12
45x12, 40x12, 35x15

Dorian rows
65x12
85x12
105x12
105x12, 95x12, 85x12

Rope face pulls
35x12
42.5x12
50x12, 42.5x12, 35x12

Ez bar curls
40x12
40x12
40x12

Rev flyes
70x20
70x20
65x20
60x20

SLDL's
95x12
115x12
135x12
135x12, 115x12
Forearm was really hurting so I didn't do the last drop set

Seated leg curls
90x12, 70x12, 50x15

I will go back at lunch for cardio and abs. :) I hope you all have a great day!
 
Impressive as always!
 
I hope your forearm and bicep feel better... it is good that you listened to your body and skipped some of your workout (which I know for you would be very hard to do!)
 
wasme said:
I hope your forearm and bicep feel better... it is good that you listened to your body and skipped some of your workout (which I know for you would be very hard to do!)
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Thank you both! You know it was Simon! I was arguing with myself! Lol

Here's my lunch session

15 min HIIT on stair climber
10 min bike
5 min fast walk/run

Ok, so I know I said I would do abs but I really felt slack on this mornings session so I did a little pulling instead...(yes, I know, I know)

2 sets wide pull ups

Stretchers
100x8x3

Meadow rows
50x8
60x8
70x6
70x6, 60x6, 50x8, 35x10
 
Kat. what do you do for a living ??
 
Killin' those stretchers and rows!!
 
Girl, you need to give the Bi's a rest. Those Meadows couldn't have been good for them. Ice them down some when you get hom. Rub some Voltarin on them if you have some.
Besides that, Great workout as always!! lol
 
I agree with tuff.. lay off them biceps for a few days at minimum... ice ice ice! you don't want a strained a tendon like me and be out for a month or more! :(
 
puccah8808 said:
The best one out there! Every time I put on my retainers, I think of you! :D
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Aww
Thanks girl!!

RegisterJr said:
Killin' those stretchers and rows!!
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Thank you! :)

turff49 said:
Girl, you need to give the Bi's a rest. Those Meadows couldn't have been good for them. Ice them down some when you get hom. Rub some Voltarin on them if you have some. Besides that, Great workout as always!! lol
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xR1pp3Rx said:
I agree with tuff.. lay off them biceps for a few days at minimum... ice ice ice! you don't want a strained a tendon like me and be out for a month or more! :(
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Thank you both! I didn't I've them just because I was working on a cake order but I did rub some muscle rub on them! I'll let them rest all weekend! :)
 
Good morning and happy Friday! Over slept this morning so got the kids to school late. :-/ Arm isn't too bad today! Feels a little bruised from all of the mashing I was doing yesterday! Lol I was talking to a trainer friend of mine and he was helping my me trouble shoot it. I have a lot of chronic neck pain that may be the culprit. I will be scheduling a deep tissue massage or trigger therapy to try to get it all to release! Enough of that- lets get onto the good stuff! Workout was great today!

Flat bench
45x12
65x8
85x8
105x8
125x2
115x6 3/4
There's no way I did 130x7 last week. Must've remembered wrong surely! I didn't even lock #7 out.
110x7
110x7, 100x7, 90x8

Cable flyes
25x17, 20x16 (2 min max reps with 8-10 rep weight)

Military press
45x8
55x8
60x7
60x6, 55x6, 50x6, 45x6, 35x10

Laterals
15x49 (2 min max reps)

Close grip bench
75x8
75x7 failure
75x7 failure
75x6, 70x6, 65x5, 60x10

Skull crushers
40x29 (2 min max reps)

Squats
65x10
85x8
105x8
135x8
155x8
155x8, 145x8, 135x8, 125x8, 115x8, 95x10

Single Leg extensions
60x35 (2 min max reps)

Cybex elliptical 30 mins

Will do Ab work--gonna work on dragon flags--see how well I do! Lol


I hope you all have a wonderful day! :)
 
Squats 155x8................You Are A Beast (and that's a good thing)
 
xR1pp3Rx said:
you should do a pl meet!
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This here. With the right warmup and progression, you have quite the numbers (I bet).

Nice work Kat!
 
Thanks guys! It's actually in the plans...after I cut down/lean out I'm going to work on strength. I will also work with some PL gyms to prepare for a meet!
 
I Vote YES......Do It !!
 
puccah8808 said:
Haha, you're already stronger than me! Pinky swear!
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lol mmmmhhhmmm! WHATEVER!

wasme said:
Nice job Kat... those squat drop sets are impressive!
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Thank you Simon!

I just want to tell you all thank you for your support an encouragement!! It really means more than you know! I am so thankful for my AM family!!! :-*
 
You can be my 3rd Daughter!
 
Good morning everyone! Monday is usually a pull day...But I decided to give my bicep/forearm 1 more day rest. (It started hurting me last week) Had a great push workout! Always love the challenge of training muscles that are still sore from the last training session! Lol

The stimul8 was a lifesaver this morning! I didn't fall to sleep until prob 1-1:30 and alarm went off at 4:30. (I think I took my ECA a little late yesterday! Lol)

Incline bench
45x15
65x12
75x12
85x12, 75x12, 65x12
Had a couple of pauses towards the end to make it through!

Peck deck
80x12, 75x12, 70x12

Scott press
10x15
15x15
20x12
20x12, 15x12, 12.5x15

Front laterals
15x12, 12.5x12, 10x15

Dip machine
110x12
130x12
130x12, 120x6, 115x6, 110x6, 100x6

Overhead rope extensions
42.5x12, 37.5x12, 35x15

Leg press (low/less than shoulder width)
170x15
350x12
530x12
580x12
580x12, 530x12, 465x12

Did some ab work while waiting on some guys to finish with the extension machine...ended up telling them to quit chatting so I could get work done! Lol They let me jump in and do my set...watched me the whole time too ugh!

Single leg extensions
60x12, 50x12, 40x12

Will go at lunch for cardio

Starting to see some striations in my chest! :D
 

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Looking awesome Kat!
 
That's it throw that Lunk off the machine !!! You are one tuff Chick !!!
 
Rocket3015 said:
That's it throw that Lunk off the machine !!! You are one tuff Chick !!!
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Lol thanks! I was very nice and playful about it! I only said something bc I knew them. I like giving people a hard time and push them to work harder! ;)
 
I am still impressed with your transformation !!
 
Rocket3015 said:
I am still impressed with your transformation !!
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:) make me blush! Thank you!!

wasme said:
I would have never have guessed!!!!
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Hehehe not lil ol me! ;)

Got my cardio in at lunch. Between the ECA and stimul8 my energy levels are up! Cardio felt great!! Well, as good as any cardio can! Lol ;) I had an crazy good sweat going on too!! Planned on doing Tabata but all of the classrooms were taken so I chose to do HIIT instead!

5 min run to warmup
16 mins HIIT on stair climber
3 mins HIIT on bike--smelled like it was burning so I got off! Lol
11 mins sprints
Total 35 mins cardio

Abs:
Dragon flags(negatives)
Lying leg lifts
Planks
Crunches reg/side
Weighted ball twist
Rev crunches
Flutter kicks
 
Good morning! Switched up my workout a little to work around my bicep/forearm pain. It's almost gone and just in the right arm now but only certain movements bother it. Today's workout was a blast! I got to do a mix of calisthenics between sets! I also chose to go lighter with higher reps on everything as well.

Calisthenics were a variance of front/back stationary lunges, mountain climbers, bw squats, 25lb DB swings, jump n jacks between each set.

Wide Grip Pulldowns
55x15wu
75x15wu
85x12
100x12
110x12
110x12, 100x12, 90x12

Straight arm pull down with full stretch/contract (ez bar/wide)
45x12, 40x12, 35x12

Tried Hammer strength rows- could feel them in my bicep

Dorian rows
65x12
95x12
105x12
115x12-PR
115x12, 105x12, 95x12
**used the flat bench press and straddled the bench. Really liked that felt more stable

Upright rows with ez bar
40x12
40x12
40x12
**kept these light**

Did about 50 curls with small Dbs just to get good blood flowing.

Lying leg curls
50x12 wu
65x12
80x12-PR
80x7, 75x5, 65x12, 50x12
**these were intense!!!

Seated leg curls
90x12, 70x12, 50x12

Peck deck rev flyes
Single arm/lunged on side
75x20
75x20
Both arms/seated -light to keep traps out
55x20
55x20

Just wanna say...I love my stimul8!!! I think this is probably the loooongest pwo log EVER! Lol

Had homemade sushi bowls last night for dinner! We love our crazy fish lady! Lol $20 Sushi dinner vs $100+ at the restaurant!! Whoop whoop! It was SO GOOD!!!
 
wasme said:
You're not kidding! Damn economical at 1/2 scoops!!!!
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Even more so at 1/3! Lol Hope you guys aren't tired of me logging yet!
 
Aww thanks guys! I'm glad because I have a ways to go before I finish! You were gonna have to put up with me anyways! Lol ;)
 
Lunch time cardio

5 mins Stair climber to wu

Tabata 20/10
Round 1:
Jump rope
Burpees
Leg lifts
Riser jump overs
Box jumps
Sit ups
Jump n jacks w/ 2.5lb plates
Mountain climbers

1 min plank
Rest 1 min

Round 2:
Jump rope
Burpees
Riser jump overs
V ups
Box jumps
Jump n jacks w/ 2.5 lb plates
Mountain climbers
High knees

1 min plank
Rest 1 min

Round 3
Jump rope
Burpees
Riser jump overs
V-ups
Box jumps
Jump n jacks w 2.5lb plates
Jump squats
Mountain climbers

Rest 1 min

Round 4:
Jump rope
V ups
Mountain climber
Riser jump overs
Box jumps
Jump n jacks with 2.5 lb plates
High knees
Plank jacks
 
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