Kat and Puccah's Strong is the new sexy log

[supermanjow]

I hate Ben Pakulski. This was today's leg workout: Death by Squats.

Warm up:
100 Bodyweight squats
>pausing for 2-seconds at the bottom and never fully locking out or stoping at the top.

Exercise 1
Front Squats (shoulder width, feet straight)
6 sets
8 reps, rest 30 seconds
6 reps, rest 30 seconds
4 reps, then rest 3mins
4 reps, rest 1min
8 reps, rest 1min
16 reps, rest 1min

Exercise 2
Back Squats (4″outside shoulder width, toes slightly out)
Reps> 7, rest 90 seconds
7 rest 90 seconds
7, rest 90 seconds
14, rest 60 seconds
14, rest 60 seconds
21, rest 3mins

Exercise 3
Dumbbell squats
8 sets (same weight)
10reps rest 20seconds
9reps, rest 20 seconds
8 reps, rest 20 seconds
7 reps, rest 15 seconds
6 reps, rest 15 seconds
5 reps rest 10 seconds
4 reps, rest 10 seconds
3 reps, Fall over, curl up in fetal position and ask someone nicely drive you home.
(for those of you that especially enjoy torture, try exercise 3 occluded at the hip with knee wraps at 70% percieved level of tension)

 

[puccah8808]

I hate Ben Pakulski. This was today's leg workout: Death by Squats.

Warm up:
100 Bodyweight squats
>pausing for 2-seconds at the bottom and never fully locking out or stoping at the top.

Exercise 1
Front Squats (shoulder width, feet straight)
6 sets
8 reps, rest 30 seconds
6 reps, rest 30 seconds
4 reps, then rest 3mins
4 reps, rest 1min
8 reps, rest 1min
16 reps, rest 1min

Exercise 2
Back Squats (4″outside shoulder width, toes slightly out)
Reps> 7, rest 90 seconds
7 rest 90 seconds
7, rest 90 seconds
14, rest 60 seconds
14, rest 60 seconds
21, rest 3mins

Exercise 3
Dumbbell squats
8 sets (same weight)
10reps rest 20seconds
9reps, rest 20 seconds
8 reps, rest 20 seconds
7 reps, rest 15 seconds
6 reps, rest 15 seconds
5 reps rest 10 seconds
4 reps, rest 10 seconds
3 reps, Fall over, curl up in fetal position and ask someone nicely drive you home.
(for those of you that especially enjoy torture, try exercise 3 occluded at the hip with knee wraps at 70% percieved level of tension)

Omg!!! Wth?!?! I'd die!!!

 

[supermanjow]

I did.

 

[DreamWeaver]

I hate Ben Pakulski. This was today's leg workout: Death by Squats.

Warm up:
100 Bodyweight squats
>pausing for 2-seconds at the bottom and never fully locking out or stoping at the top.

Exercise 1
Front Squats (shoulder width, feet straight)
6 sets
8 reps, rest 30 seconds
6 reps, rest 30 seconds
4 reps, then rest 3mins
4 reps, rest 1min
8 reps, rest 1min
16 reps, rest 1min

Exercise 2
Back Squats (4″outside shoulder width, toes slightly out)
Reps> 7, rest 90 seconds
7 rest 90 seconds
7, rest 90 seconds
14, rest 60 seconds
14, rest 60 seconds
21, rest 3mins

Exercise 3
Dumbbell squats
8 sets (same weight)
10reps rest 20seconds
9reps, rest 20 seconds
8 reps, rest 20 seconds
7 reps, rest 15 seconds
6 reps, rest 15 seconds
5 reps rest 10 seconds
4 reps, rest 10 seconds
3 reps, Fall over, curl up in fetal position and ask someone nicely drive you home.
(for those of you that especially enjoy torture, try exercise 3 occluded at the hip with knee wraps at 70% percieved level of tension)

lol you and me both that workout looks very familiar some differences from what I have seen with M140 but the spirit is there.

 

[DreamWeaver]

Omg!!! Wth?!?! I'd die!!!

I did.

only to be reborn

 

[love2liftkat]

6 weeks post comp, I'm up 22 lbs from water depleted show weight and I'm still tight.Invalid Link Removed

Looking awesome!! That leg session looked rough! Those "rests" make it even worse!!

 

[love2liftkat]

The queen of volume does ti again

Makes me sore just reading that Kat!

Thanks guys!


Happy Friday! Really wasn't feeling well this morning but went in and pushed through.

Flat Bench
45x15
65x12
85x12
95x10
105x8
95x10, 85x10, 75x10 dropset

Incline bench
65x12
85x8
75x12, 65x12, 55x12 drop set

Cable flyes
25x10, 20x10, 15x12 drop set

Standing Scott press
15x15
20x12
20x12
20x12, 15x12, 12.5x12 drop set

Side/front lateral raises
15x12/15x12
15x12/15x12
15x12/15x12
15x12/12.5x12

Seated dips (plate loaded machine)
90x12
90x12
110x12, 100x12, 90x12 drop set

Skull crushers
35x20
35x18

Overhead cable extensions
35x12
30x12

Leg press
260x15
350x15
440x15
530x15
620x11, 530x12, 440x15, 260x15/15(single leg) drop set

Leg extensions
130x12, 120x12, 110x12, 110x12 drop set

Cardio 30 mins

I hope you all have a great day and wonderful weekend! I will be making a 4 tier wedding cake, son's baseball fri/sat, and then weddings on sun/Monday.

 

[supermanjow]

only to be reborn

Hell yeah man!

 

[supermanjow]

Looking awesome!! That leg session looked rough! Those "rests" make it even worse!!

Thanks Kat! I'm loving filling back out while staying lean. My trainer has my diet locked down. Mass gains coming! The Fall of 2016 is going to see a new bigger better and more ripped version!

 

[love2liftkat]

Thanks Kat! I'm loving filling back out while staying lean. My trainer has my diet locked down. Mass gains coming! The Fall of 2016 is going to see a new bigger better and more ripped version!

Heck yeah!! That's great!! Nothing like growing and staying lean!!

 

[puccah8808]

Invalid Link Removed

My spiffy new shirt! I love it! Thank you, Rocket! I forgot to drink my pwo this am but I'll definitely drink it tomorrow.

 

[love2liftkat]

Hey I've got one of those too. We are twinsies! Invalid Link Removed

 

[puccah8808]

Hey I've got one of those too. We are twinsies! Invalid Link Removed

Yasssss!!!!! You just make it look sexier!

 

[love2liftkat]

Yasssss!!!!! You just make it look sexier!

No way!!!

 

[supermanjow]

Shut up! You both look sexy!

 

[eddieaz]

No cat fights, please. ;-)

 

[Rocket3015]

Shut up! You both look sexy!

This x 100 !!

 

[Rocket3015]

No offence to NurseGray but you both look better in yours than he does in his!!

 

[puccah8808]

Haha, you guys are awesome!

 

[NurseGray]

No offence to NurseGray but you both look better in yours than he does in his!!

Well maybe if I got a T Shirt! You can't see my man chesties in a Black SweatShirt! Lol

 

[puccah8808]

Well maybe if I got a T Shirt! You can't see my man chesties in a Black SweatShirt! Lol

I kinda stretched out the top on my tshirt!

 

[turff49]

I kinda stretched out the top on my tshirt!

And how nice it looked! Should wet it down for us, you know, for all us horny toads...lol

 

[love2liftkat]

Thanks guys!

Well maybe if I got a T Shirt! You can't see my man chesties in a Black SweatShirt! Lol

Lol maybe you should show us how good you look...

And how nice it looked! Should wet it down for us, you know, for all us horny toads...lol

Lol...that would be hot!!

 

[MrKleen73]

Good morning! Man, does my body hurt! Lol In only a week, I forgot just how much these workouts kick my butt!! Haha strength it totally in the crapper too! My body is so ready to get back to maintenance calories!

Push day 1
Superset jump rope with all unless specified.

Flat bench
45x15
65x10
85x10
105x10(with lots of pauses- strength sucks)
105x5, 95x6, 85x8, 75x8 dropset

Cable crossover
25x10, 20x10, 15x12 dropset

OHP
45x10
55x10
65x9- with pause at 6
65x8 (4,4), 55x8, 45x8 drop set

Single arm side lateral raises(no rests
15x15
20x10
20x8
15x12

Walking lunges (no superset- 1 min rest)
40x10
60x10
60x10
Stationary lunges in rack
75x10, 65x10, 55x10 dropset

Leg extensions
130x10, 110x10, 90x10 dropset

Close grip bench
85x8
85x8
85x8
85x7, 75x8, 65x8

Straight bar cable pushdowns
42.5x10, 35x10, 30x10 drop set

Either it was really hot in the gym or I was just working really hard because I was drenched! lol

Invalid Link Removed

Look at those pecs! No wonder you get asked about competing all of the time. I see the firmness and separation in the abdomen that Pucca was referring too as abs as well. They are close, you may not have the bricked out abs and more smooth ones but you are definitely tightening up. I am lucky, like Doug AKA DreamWeaver we have brick abs that show even when not extremely lean. Doesn't mean we are any leaner than we are, and you not seeing a six pack does not mean you are not as lean either! Looking great!

Stimul8 is very powerful, too much for me. Everybody has different tolerances for stims and stimul8 crosses that line for some.

We have a employee that eats pizza at the fuggin gym !! I walk in yesterday and there are all kinds of fast good stuff in garbage and it smelled so bad I had to air the place out.

I would tell them they have to throw that out outside so as to not inconvenience or tempt the clientele! I agree on the Stimul8, I do use it and like it but I won't go over 2/3 scoop and that is when dragging ass. I keep it to 1/3-1/2 scoop most of the time! Using Body Nutrition Mad Dog right now and loving it!

Alright asking in here bc of the love lol. But as Kat, Puc, and few other's know I'm trying to lose a good bit of weight. For the first 2 weeks I went from 250 to 234.5. this is my 3rd week and been btw 233 and 235. I know w/o counting cal's, I have dropped proablly around 800 to 1200 calories then normal intake. I'm at this point now, where I need figure what else to do, to drop at least 3 lbs a week now.

packers6211 - Tommy, it has been years and you are asking the same question brother. I got major love for you but you have got to start measuring your food or no one can help you achieve your goals. I only say this out of love brother. You are wasting a lot of hard work and effort by refusing to measure your intake. Make the change and you will be shocked brother!

Whuhhhhhh?!?!

Invalid Link Removed

Awesome! It looks like that is to work the extension which is often a neglected part of the forearm work and can help with MANY elbow issues. I am going to look into this actually.

I hate Ben Pakulski. This was today's leg workout: Death by Squats.

Warm up:
100 Bodyweight squats
>pausing for 2-seconds at the bottom and never fully locking out or stoping at the top.

Exercise 1
Front Squats (shoulder width, feet straight)
6 sets
8 reps, rest 30 seconds
6 reps, rest 30 seconds
4 reps, then rest 3mins
4 reps, rest 1min
8 reps, rest 1min
16 reps, rest 1min

Exercise 2
Back Squats (4″outside shoulder width, toes slightly out)
Reps> 7, rest 90 seconds
7 rest 90 seconds
7, rest 90 seconds
14, rest 60 seconds
14, rest 60 seconds
21, rest 3mins

Exercise 3
Dumbbell squats
8 sets (same weight)
10reps rest 20seconds
9reps, rest 20 seconds
8 reps, rest 20 seconds
7 reps, rest 15 seconds
6 reps, rest 15 seconds
5 reps rest 10 seconds
4 reps, rest 10 seconds
3 reps, Fall over, curl up in fetal position and ask someone nicely drive you home.
(for those of you that especially enjoy torture, try exercise 3 occluded at the hip with knee wraps at 70% percieved level of tension)

So sick, I have a love / hate relationship with Ben too!

Shut up! You both look sexy!

AMEN!!!!!

No cat fights, please. ;-)

Unless in mud or hot oil and on video for us to see!

 

[puccah8808]

Beautiful day! I should get out of bed!

Invalid Link Removed

 

[Rocket3015]

And how nice it looked! Should wet it down for us, you know, for all us horny toads...lol

NurseGray I think he is talking to you! HaHa !

 

[Rocket3015]

Well maybe if I got a T Shirt! You can't see my man chesties in a Black SweatShirt! Lol

You keep on the path your are you will need a smaller size, when you get to your goal I will send you a shirt !

 

[puccah8808]

I have this horrible habit of eating toooooo fast and too much. Today I started eating slower and eating with chopsticks! I feel a lot better and can finally put to use the 3000 count box of chopsticks I bought 3 years ago!

 

[Rocket3015]

If I had to eat with chop sticks I would starve to death!!

 

[eddieaz]

You and me both, Rocket! Unless we used them to stab our steak and just rip pieces off with our teeth.

 

[puccah8808]

Oh, I'm starving now!

 

[DreamWeaver]

Big block abs rock

 

[puccah8808]

I need a workout that will help my quads grow. I have to stop the leg extensions for a bit because my right knee hurts. It feels like my knee cap is going to pop.

 

[clown007]

I've always liked the one and a half squats. Doesn't need to be heavy weight at all. Slow negative, half concentric then slow negative again to full concentric. That would be one rep. I find they torch my quads!!

Or hit up supermanjow's leg workout!! That's sure to blow up every inch of your legs!!!!!!

-clown

 

[DreamWeaver]

I've always liked the one and a half squats. Doesn't need to be heavy weight at all. Slow negative, half concentric then slow negative again to full concentric. That would be one rep. I find they torch my quads!!

Or hit up supermanjow's leg workout!! That's sure to blow up every inch of your legs!!!!!!

-clown

Those are fuggin killers ...

 

[puccah8808]

I've always liked the one and a half squats. Doesn't need to be heavy weight at all. Slow negative, half concentric then slow negative again to full concentric. That would be one rep. I find they torch my quads!!

Or hit up supermanjow's leg workout!! That's sure to blow up every inch of your legs!!!!!!

-clown

Thank you! I really think doing atg squat is what fcuked up my knee.

 

[clown007]

I guess my flexibility has never let me get my atg (unless I fell over )
I've found the "sitting back on a chair" or "dropping your body between your legs" and "spreading the floor with your feet" has really helped to stop my knees from hurting. As I've gotten older I've also found lots of warm-ups and even using Rehband knee sleeves has really helped out a lot.

-clown

 

[puccah8808]

I found a nice back workout program so I decided to try it out today. I wanted to dead but my knee was not feeling it.

Barbell Bent Over Row
90x12
100x12

Single Arm Dumbbell Row
27.5x12
35x12

Wide Grip Pulldowns
80x16
100x16
Kept these low so I don't mess up my shoulder more.

Rope Straight Arm Pulldowns
60x20
80x20

Standing Lat Pulldowns
30x20
40x20

Reverse Grip Pulldowns
30x15
40x15

Incline Dumbbell Row
17.5x12
37.5x12

Reverse Grip Barbell Row
90x12
100x12

Romanian Deads
100x10x2
Threw these in at the end to stretch my hams.

20 mins stairs.
I incorporated a lot of leg raises, calf raises, and other movements. The two girls next to me were doing everything I did and it made me feel like awwwww.... They think I know what I'm doing. Hahah

Someone came up to me and asked if I was a powerlifter, and what my training program was because I look strong as fcuk! I was like awwww :blushing:. I hate that I always doubt myself and I don't give myself enough credit.

 

[packers6211]

What some one else made you blush!!!! Nah jk lol way to kick ass. Love the new back routine. Hope you had a great Memorial day weekend!

 

[puccah8808]

What some one else made you blush!!!! Nah jk lol way to kick ass. Love the new back routine. Hope you had a great Memorial day weekend!

Thank you, Pack. I hope you did as well. It was a quiet day for me.

 

[puccah8808]

Invalid Link Removed

Stupid people!

 

[KilaCali]

Sorry to come busting into this log like the swat team but I was checking it out and theres a lot of awesome routines mentioned in here as well as other feedback, and also I wanted to ask the two beautiful and awesome woman in here a quick question,

I'm starting a friends mom who is already very active on a basic somewhat HIIT program for the next couple weeks to see how she does and wondering if you all have tried this type of routine and how it might have worked for you as far as tightening up/dropping some fat, basically it's as many reps/circuits as possible ive ran some others through it with great success it goes like this to start (with some tweaking as needed)
1. 25 BW Squats
2. 20 Pushups
3. 25-40 Crunches
4. 25-30 Russian Twists
5. 25 Back Extensions
6. 10-15 BW-Lunges Per Leg then Repeat 2-5 alternating between 1 and 6 for as many circuits as possible with less then 10 second rest.

Forgive me once again for jumping in here with this but you two seem very well experienced and I wanted to introduce myself and also follow along this log/thread if that's ok Thank you and VERY Much Appreciate it!

 

[puccah8808]

Sorry to come busting into this log like the swat team but I was checking it out and theres a lot of awesome routines mentioned in here as well as other feedback, and also I wanted to ask the two beautiful and awesome woman in here a quick question,

I'm starting a friends mom who is already very active on a basic somewhat HIIT program for the next couple weeks to see how she does and wondering if you all have tried this type of routine and how it might have worked for you as far as tightening up/dropping some fat, basically it's as many reps/circuits as possible ive ran some others through it with great success it goes like this to start (with some tweaking as needed)
1. 25 BW Squats
2. 20 Pushups
3. 25-40 Crunches
4. 25-30 Russian Twists
5. 25 Back Extensions
6. 10-15 BW-Lunges Per Leg then Repeat 2-5 alternating between 1 and 6 for as many circuits as possible with less then 10 second rest.

Forgive me once again for jumping in here with this but you two seem very well experienced and I wanted to introduce myself and also follow along this log/thread if that's ok Thank you and VERY Much Appreciate it!

No need to apologize. I've never done a program like this before so I can't give you a good answer on how the progress will be. It does look pretty intense, though. It would be something I'd use as a Tabata workout.

 

[puccah8808]

Fml, I tossed and turned all night and I start my new job today. I need to lay off the stims for a bit... Well, after today at least. I'll need it this morning so I can stay up and I guess I'll do an am session...

 

[NurseGray]

I took my nocturnes last night and I had a awesome dream. Skate park/ music store/gym in my back yard. Yea man!

 

[love2liftkat]

Look at those pecs! No wonder you get asked about competing all of the time. I see the firmness and separation in the abdomen that Pucca was referring too as abs as well. They are close, you may not have the bricked out abs and more smooth ones but you are definitely tightening up. I am lucky, like Doug AKA DreamWeaver we have brick abs that show even when not extremely lean. Doesn't mean we are any leaner than we are, and you not seeing a six pack does not mean you are not as lean either! Looking great!

Aww thank you Kleen!!

I've always liked the one and a half squats. Doesn't need to be heavy weight at all. Slow negative, half concentric then slow negative again to full concentric. That would be one rep. I find they torch my quads!!

Or hit up supermanjow's leg workout!! That's sure to blow up every inch of your legs!!!!!!

-clown

Those sound right up my ally!!

I found a nice back workout program so I decided to try it out today. I wanted to dead but my knee was not feeling it.

Someone came up to me and asked if I was a powerlifter, and what my training program was because I look strong as fcuk! I was like awwww :blushing:. I hate that I always doubt myself and I don't give myself enough credit.

Love the new workout!! You are strong as heck!! Be proud!!

Sorry to come busting into this log like the swat team but I was checking it out and theres a lot of awesome routines mentioned in here as well as other feedback, and also I wanted to ask the two beautiful and awesome woman in here a quick question,

I'm starting a friends mom who is already very active on a basic somewhat HIIT program for the next couple weeks to see how she does and wondering if you all have tried this type of routine and how it might have worked for you as far as tightening up/dropping some fat, basically it's as many reps/circuits as possible ive ran some others through it with great success it goes like this to start (with some tweaking as needed)
1. 25 BW Squats
2. 20 Pushups
3. 25-40 Crunches
4. 25-30 Russian Twists
5. 25 Back Extensions
6. 10-15 BW-Lunges Per Leg then Repeat 2-5 alternating between 1 and 6 for as many circuits as possible with less then 10 second rest.

Forgive me once again for jumping in here with this but you two seem very well experienced and I wanted to introduce myself and also follow along this log/thread if that's ok Thank you and VERY Much Appreciate it!

Welcome! Don't apologize! We are happy you asked!! A variety of conversations is always welcome here!! That looks like a nice little circuit! I wouldn't be afraid to add a few Dumbbells on some of the exercises! If she's been doing hiit already- adding a little extra resistance might be what she needs to give her that boost! Some form of pulling like body rows or pull ups would be a great add too!!

Fml, I tossed and turned all night and I start my new job today. I need to lay off the stims for a bit... Well, after today at least. I'll need it this morning so I can stay up and I guess I'll do an am session...

Oh no! That stinks! That's how I was all weekend worrying about the wedding cake. I hope your first day goes well!

 

[love2liftkat]

Good morning! I hope you all had a wonderful long weekend! Ours was great! Lil man his very first home run in his first baseball game! It was very exciting! It was an in field hit as well! Too funny! I finished and delivered the cake successfully. Didn't get very good pictures but I'll attach a couple. It's hard to see but he 2nd tier from the bottom has 1 Corinthians 13 (the love scriptures) on it.
Invalid Link RemovedInvalid Link Removed

My workout this morning was brutal but awesome! I left knowing I had given every ounce I had!

Circuit 1: no rests between rounds or sets

Wide grip Pulldowns
55x15, 70x15 wu
100x12
120x10
140x8
140x8, 130x8, 120x8 drop set

ISO wide rows
164x15 wu
204x12
224x10
224x9
234x8, 214x8, 204x8 drop set

Db curls
15x12
20x12
20x12
25x10, 20x10, 15x10 drop set

Kneeling leg curls
(Left and then right)
45x12/45x12
55x10/55x10
65x10/65x10
70x8, 60x8, 50x8 drop set -repeat for the other side

Round 2 - No rests

Stretchers
100x10, 90x10, 80x10 drop set

Seated cable rows
120x8, 110x8, 100x8 drop set

Ez bar preacher curls
45x10, 40x10, 35x10 drop set

Deadlifts (these were mixed in between the other exercises)

135x8
155x8
175x8
195x6, 175x6, 155x8 drop set

Destroyer set
30x50, 20x30, 12.5x15(3/4 range), 7.5 full range with squeeze
---Drenched, almost in tears, and utterly exhausted! Lol

 

[TestMe24]

sorry im late. IN!

 

[supermanjow]

Actually Puccah, leg extensions will **** up your knees way before atg's ever will. Leg extensions are the single most unnatural leg exercise in the entire gym biomechanically. They cause your knee joint to travel unnaturally because the lower leg is floating while the upper leg is fixed.

 

[KilaCali]

No need to apologize. I've never done a program like this before so I can't give you a good answer on how the progress will be. It does look pretty intense, though. It would be something I'd use as a Tabata workout.

Definitley, I love tabata's I make my own custom ones and they kill thanks for the feedback!