Kat's testing out GSN's NitroNOX

[liftingamber12]

I'm late, but I'm here!! How intense are the tingles with this pwo, Kat? I have sensory issues & struggle with the tingle sometimes...but I'm open to hearing about & trying new things after finishing the current run I just started.

 

[love2liftkat]

I'm late, but I'm here!! How intense are the tingles with this pwo, Kat? I have sensory issues & struggle with the tingle sometimes...but I'm open to hearing about & trying new things after finishing the current run I just started.

Welcome! So glad you're here!! They aren't bad but if you're sensitive to things like that I would definitely only try a little to test your tolerance! The first time I used a pwo with beta alanine (what makes you tingle) I thought my face and hands were covered in fire ants! I took waaaay too much to start off!

 

[love2liftkat]

Happy Friday! I had another great workout with my NitroNOX! Switched things up a bit today too!

Push day #2
Circuit- no rests
Db bench
20x15
30x12
40x12
40x12, 30x12, 25x12 drop set

Db shoulder press
20x12
25x12
25x12
25x12, 20x12, 15x15 drop set

Skull crushers
30x15
45x12
45x12
45x12, 40x12, 35x12 drop set

Pause Squats- kept these really light
45x12
95x8
115x8
135x8
145x8, 135x8, 115x8, 95x8, 95x8 drop set

Round 2 no rests
High Cable cross over
25x12, 20x12, 15x12 dropset

Front and Side lateral raises
10x25
15x15
20x12
20x12

Single Leg extensions -no rests one leg after the other
60x12
50x12
40x12
30x25 one full rep and one top half rep=1

Cardio 35 mins
Tabata with battle ropes, jump rope and jump squats.
Intervals of running/walking

Hope you're all having a wonderful day!

 

[packers6211]

Awesome workout's Kat!! I hope you and family had a great weekend as well!!! BTW you can see some major definition in those guns!!!!

 

[Rocket3015]

Love those arms and shoulders.............Looking Good!

 

[liftingamber12]

Welcome! So glad you're here!! They aren't bad but if you're sensitive to things like that I would definitely only try a little to test your tolerance! The first time I used a pwo with beta alanine (what makes you tingle) I thought my face and hands were covered in fire ants! I took waaaay too much to start off!

I've used C4 in the past & it makes me tingle like crazy. I'm really liking the pwo I'm using because it's effective, but doesn't have the BA. I may have to stick with BA free pwo....who knows. Sensory issues can be challenging in that aspect.

I need to try out some Tabata cardio...like you do. I may work some in on my lighter lifting days (shoulder & chest day is usually lighter for me).

 

[love2liftkat]

Awesome workout's Kat!! I hope you and family had a great weekend as well!!! BTW you can see some major definition in those guns!!!!

Thank you! We did! Lil man had a baseball game again. How was yours?

Love those arms and shoulders.............Looking Good!

Thank you!!

I've used C4 in the past & it makes me tingle like crazy. I'm really liking the pwo I'm using because it's effective, but doesn't have the BA. I may have to stick with BA free pwo....who knows. Sensory issues can be challenging in that aspect.

I need to try out some Tabata cardio...like you do. I may work some in on my lighter lifting days (shoulder & chest day is usually lighter for me).

Not everyone likes the BA...as long as you can find one you enjoy- then I say stick with that as long as it stays effective!

I enjoy the Tabata cardio! It's tough but fun at the same time!

 

[love2liftkat]

Good morning! I cut my volume back a bit to squeeze in some time for Tabata. Had a great workout though! There were a ton of people there for 5 am. Several who aren't regulars for that time- always get crazy looks from them too! I'm not a fan either- I'm training quit looking at me like I'm crazy and get to work! Lol

Drank 3/4 a scoop of NitroNOX on the way to the gym! It mixes nice an smooth and kicks in real fast! That's huge for me because I don't have time to wait on it!

Circuit- no rests

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

Db rows
40x10
60x10
70x10
70x10, 60x10, 50x8 drop set

SLDLs
40x10(Single leg)
60x10(Single leg)
95x10
115x10, 105x10, 95x10 drop set

Db curls
15x10
20x10
25x8
25x8, 20x10, 15x10 drop set

Done after circuit:
Destroyer set
30x60, 20x30, 12.5x20(3/4 range), 7.5x15(full range with squeeze)

Tabata
Box jumps
Jump rope
Jump squats
Jump n jacks with 2.5 db's
Sprints on treadmill

Stretching

 

[liftingamber12]

Agree! I think I'll stick with it...for now. Hubby likes to switch it up & doesn't mind the BA...so still following along for him!

I'm struggling with all cardio at the moment. Well, any that is high impact. Headed to the Dr this afternoon to see if we can pinpoint the problem. I'm having pain similar to shin splints, but I'm pretty sure I haven't popped them in the last couple years. I struggled with them a lot in high school, but I'm hoping it's not them again. Hopefully, it will be something minimal & I can step up my cardio to include more box jumps, and actually do jump rope & jacks without pain. The Tabata looks fun & challenging.

And your idea of lower volume would kick my butt. Great workout!!

 

[love2liftkat]

Agree! I think I'll stick with it...for now. Hubby likes to switch it up & doesn't mind the BA...so still following along for him!

I'm struggling with all cardio at the moment. Well, any that is high impact. Headed to the Dr this afternoon to see if we can pinpoint the problem. I'm having pain similar to shin splints, but I'm pretty sure I haven't popped them in the last couple years. I struggled with them a lot in high school, but I'm hoping it's not them again. Hopefully, it will be something minimal & I can step up my cardio to include more box jumps, and actually do jump rope & jacks without pain. The Tabata looks fun & challenging.

And your idea of lower volume would kick my butt. Great workout!!

Thank you!

That stinks! How old are your shoes? I've had that pain before and it was anytime I'd run in old shoes. I had to break down and buy new ones. It's time again too! I sure hope they get it figured out! That can be miserable

 

[liftingamber12]

I have new (about a month old) shoes, but probably need some more geared towards running. I have Nike's, but honestly they aren't ideal for running. I do like the support & stability they offer on the weight floor though. Even doing cardio barefoot or with minimalist shoes on, it hurts. So I'm leaning more towards an actual muscle issue. I need to get back in with my chiropractor too. If I'm out of alignment I can have issues because weight isn't being distributed evenly.

 

[Rocket3015]

Kat, doing a great job on the Log Thank you!! I'm glad the GSN Nitro NOX kicks in quick and suits your training style!! Keep up the hard work.............it shows!!

 

[packers6211]

It was very good Kat! Son played ball Saturday from 9 am til 745 pm. I was in a natural sauna all day. No clouds lol. But don't mind bc having the Island blood, my tan is looking might nice haha. As always killer back session super woman!!!!!

 

[love2liftkat]

Kat, doing a great job on the Log Thank you!! I'm glad the GSN Nitro NOX kicks in quick and suits your training style!! Keep up the hard work.............it shows!!

Thank you Rocket! Thanks to you for letting me run it!!

It was very good Kat! Son played ball Saturday from 9 am til 745 pm. I was in a natural sauna all day. No clouds lol. But don't mind bc having the Island blood, my tan is looking might nice haha. As always killer back session super woman!!!!!

Haha so jealous! I just turn red and then return to white!

 

[love2liftkat]

Good morning! Decided to switch things up with my diet and give IF a shot. I'm ready to drop this fat and maintain for a while! I feel like I'm totally dragging and very weak! I don't feel like I'm in that big of a deficit...

Workout was great this morning bedsides feeling like a weakling...cut the volume today as well. I like being able to squeeze cardio in afterwards. The NitroNOX really helps keep the energy up throughout the whole workout!

Circuit no rests
Bench
45x15
65x12
85x8
95x8
95x6 failure, 85x6 failure, 75x8, 65x8 drop set

Cable crossovers (light to stretch)
10x15
15x15

Shoulder press
15x15
25x9
30x6 failure, 25x5
25x8
25x8, 20x8, 15x10 drop set

Walking lunges -wu
30x10 each

Close grip bench
45x15
65x10
85x8
85x5 failure, 75x7 failure, 65x8, 55x10 dropset

Squat -pitiful
45x15
95x10
135x6, 115x8
115x10
115x10, 105x10, 95x10 drop set

Conditioning 2 rounds
50 jump rope
25 battle rope -double arm
20 squats with leg lift
50 jump rope
15 leg lifts w/ rev crunch
1 min plank
25 battle ropes - alternating

Finished with 10 mins on the stair climber.

Soaking wet and looking rough! Lol

 

[Rocket3015]

You are looking good...and where is this FAT you speak of............I don't see any !!!

 

[turff49]

She spelled "fat" wrong. She meant to say "phat"...!

 

[love2liftkat]

You are looking good...and where is this FAT you speak of............I don't see any !!!

She spelled "fat" wrong. She meant to say "phat"...!

Haha thank you guys!!!

 

[Rocket3015]

Somehow when I tell a girl she has a phat butt I still get slapped!!

 

[love2liftkat]

Somehow when I tell a girl she has a phat butt I still get slapped!!

Lol ...do you spell it?

 

[love2liftkat]

Good morning! Bumped the volume back up today because I plan on doing cardio at lunch. I really enjoyed it! Back has got to be my favorite muscle group to train! Workout was great! Dropped the weight on some of the exercises to slow down the reps a lot! Really felt everything light up!! Scale is not budging so far but I am feeling leaner. I have to work on being happy with my body each step of the way! I can't just keep waiting to reach "that perfect point" before I appreciate my progress! The negative thoughts are not helping me. So I am going to start being more positive and thankful for how far I've come so far.

Took 3/4 a scoop again today. I think that's my sweet spot as far as focus and drive goes. I do get pretty shaky afterwards but stims seem to do that to me.

Circuit round 1 no rests
Wide grip pull downs
70x15
100x12
120x12
130x10
130x8, 120x8, 100x8, 85x12 drop set

Meadow rows
25x12
45x8
55x8
60x8
65x8, 55x8, 45x8 drop set
**remembered after the first 8 that I had the phone to video...so 55/45 are videoed

**moving my legs a bit too much

http://youtu.be/_DnLh4tLAq8

Hammer curls
15x12
20x10
25x8
25x8
25x8, 20x8, 15x10 drop set

Rev flyes (pec deck)
45x20
55x20
60x20
60x20
60x20


Round 2 no rests

Wide straight arm Pulldowns
42.5x12
42.5x10, 35x10, 30x10 drop set

BB rows
65x15
85x12
95x10, 85x10, 75x10 drop set

Db Stiff leg Deads
40x12
50x12
40x12

Seated leg curls
70x12
90x12, 70x12, 50x15 drop set

ISO Machine curls (high preacher?)
30x10, 25x10, 20x10 drop set- each side

Have an awesome Thursday!

 

[packers6211]

Awesome update Kat! Wicked intensity as always. What you guys have plan for the weekend!

 

[Rocket3015]

Kat, great looking work out, Tons of volume. I weight my self everyday and even though the weight my not move I like to judge my body composition by my belt ie looser or tighter, you can be gain muscle while loosing body fat, the weight will stay the same but you will be looking Gooder !!!! and you do look GREAT !!

 

[love2liftkat]

Awesome update Kat! Wicked intensity as always. What you guys have plan for the weekend!

Thank you! Not much! Just baseball again. You?

Kat, great looking work out, Tons of volume. I weight my self everyday and even though the weight my not move I like to judge my body composition by my belt ie looser or tighter, you can be gain muscle while loosing body fat, the weight will stay the same but you will be looking Gooder !!!! and you do look GREAT !!

Thank you Rocket! I can usually tell on the weekends how my clothes fit. Scrubs and workout clothes are not good judges on body comp! Lol

 

[packers6211]

I got a state `1 pitch softball tourney tomorrow night probably 20 teams. Then son's got bb one all day Saturday lol. Sunday REST REST REST!

 

[love2liftkat]

Good morning! I had trouble sleeping last night due to major lower back pain. I ended up getting up early to roll and stretch. I'm having a really hard time moving but I got in and did my best! Was a little slower moving between sets than usual but took me about 45 mins not counting cardio so not too bad. Switched things up anytime it bothered my back.

Had to take my car to the shop for a recall so I drank my NitroNOX on the way back. Really helped me push through.

Warmed up with 5 mins on free motion elliptical

Circuit no rests
Bench
45x15
65x12
85x10
95x8

Scott press
15x12
20x10
25x8- seated shoulder press
25x8 " "

Machine dips
75x15
110x10
130x10
130x10

Circuit 2 no rests

High Cable flyes
25x8, 20x8, 15x10, 12.5x12 drop set
25x6 failure, 20x8, 15x10 drop set

ISO Machine shoulder press (single arm)
30x12
35x10
40x8, 30x10, 20x12 drop set

Alt Side lateral raises
15x12
20x10

Lateral raise machine
20x15
25x12
25x12
30x8

Cable v bar French press
30x15
35x12
35x12

Dip machine plate loaded
140x8, 120x8, 110x10 drop set

Leg extensions (kept these very light and slow)
60x15
80x12
100x10
90x10, 70x10 drop set

Cardio - Arc trainer
20 mins

Went to the chiropractor afterwards! Hopefully that will help!

Good news, I dropped 2 lbs just from yesterday's weigh in! Yay!!

 

[packers6211]

Oh no!!!! I hope it's nothing serious!! Do you think you tweak it working out or just daily stuff? Lol couldn't went some where else but was being good. Hope it feels better soon.

 

[Rocket3015]

I hope you and your car are OK!!

 

[love2liftkat]

I'm not sure what I did! It's just knotted up pretty bad. Still can't sleep but I'm ok though. Car is fine - it just had some recalls to reprogram the transmission.

 

[Rocket3015]

I really am more concerned with you!! Get Better !!!

 

[love2liftkat]

Thank you Rocket! I will

 

[love2liftkat]

Good morning! I hope you all had a great weekend! I ended up having to take a Vicodin a couple of nights in order to sleep because of my back. Luckily it's feeling about 80% now...

On my way to the gym I was trying to decide whether to give my back another day or not… Got to the gym and realized I didn't have my bag with my straps, chalk, ear buds or anything so… It became a push day. Lol

Thanks to my NitroNOX I was able to stay focused without my music!

Circuit 1 (No rest between sets or rounds)

Flat DB Bench
25x12
35x10
40x8
45x8

Db Shoulder press
15x12
20x10
25x8
25x8
25x8, 20x8, 15x10 drop set

V bar cable French press
25x12
30x12
35x12
37.5x12
37.5x10, 32.5x9, 27.5x9 drop set

Db plié squat
35x15
55x12
65x12
65x12

Circuit 2: no rests

Cable cross overs
25x8, 20x8, 15x10, 12.5x15 drop set

Dip machine
110x10
110x10
110x10
110x10, 100x10, 90x10 drop set

Machine lateral raises
25x10
30x8
30x8
35x8, 30x8, 25x12 drop set

Leg raises
90x10
110x10
130x10
110x10, 90x10, 70x15 drop set


After circuits:
Abductors- drop set
170x20,150x20, 130x20, 90x40, 70x200- woohoo!!

 

[Rocket3015]

Glad you had the "Can Do" attitude and that TeamGSN was there to give you a little extra push. Do you ever get tired of people telling you how Awesome your workouts look......I hope not because even at 80% you kill it !! Great Job !!

 

[love2liftkat]

Glad you had the "Can Do" attitude and that TeamGSN was there to give you a little extra push. Do you ever get tired of people telling you how Awesome your workouts look......I hope not because even at 80% you kill it !! Great Job !!

Thanks Rocket! Not at all! Makes me feel good!


Good morning! Back is pretty much better! I stopped/avoided any exercises that I felt pull it.

Drank 3/4 a scoop on the way to the gym...didn't even finish it and I was good to go!!


Circuit round 1 no rests

Chin ups
4 sets of 8 (some assisted)

Wide grip Pulldowns
70x10
100x10
120x8
140x6, 120x8, 100x10 drop set

Db rows
35x10
50x10
60x10
70x8, 60x8, 50x10 drop set

Db curls
15x10
20x10
25x8
20x8, 15x8, 12.5x10 drop set

Seated leg curls
50x10
70x10
90x10
90x10, 70x10, 50x10 drop set

Circuit 2 no rests
High preacher curl (machine-single arm)
30x8
30x8, 20x8, 15x10 drop set

Seated cable rows
120x8 -felt this in my back so switched

ISO wide rows (plate loaded)
114x10
164x10
184x10, 164x10, 144x10 drop set

Seated leg curls
90x10, 70x10, 50x10 drop set

Destroyer set
30x60, 30x30, 12.5x20(3/4 range), 7.5x20(full range) drop set

High cable rev cross over
10x12
10x12
10x12, 7.5x12, 5x20 dropset

Cable rev flyes
5x20(double)
5x20(single arm)

 

[Rocket3015]

Another Great looking work out, Your Pulldown weights are pretty dare heavy !!

 

[love2liftkat]

Thanks Rocket

 

[love2liftkat]

Whew! It's been a busy day! I went in this morning at 5 to train but haven't had any time to log...still not able to do certain exercises like squats due to my back. Hope to go see someone tomorrow to work it out.

Another great workout with NitroNOX!!

Attempted a circuit but it was taking up too much room so I just did supersets

Superset:

Incline bench
45x12
65x10
85x8- sadly struggled so I dropped
75x10
80x8, 70x8, 60x8 drop set

Leg extensions
50x10
90x10
110x10
130x10
130x10, 110x10, 90x10 drop set
130x10, 110x10, 90x10 drop set
(Last drop set was actually later in the workout)

Superset 2
Hammer strength shoulder press
45x10
70x8
70x10
80x6
75x8, 65x8, 55x10

Close grip bench
45x12
65x10
75x8
75x8
75x8, 65x8, 55x8 drop set

SS 3
Front/side lateral raises
10x12/10x12
15x10/15x10
15x10/20x8
15x10, 10x10, 7.5x10 drop set (front)
20x8, 15x10, 10x12 drop set (side)

Straight bar pushdowns (tri's)
35x10
42.5x10
42.5x10
42.5x9, 35x10, 30x10 drop set

Pec deck flyes
85x8, 75x8, 65x8 drop set

I think that's it...

Energy has been much better in my workouts...strength just seems so low on all pressing. Back doesn't seem as drastically effected. Next week I will start a GVT program though. New adventures....

 

[packers6211]

I love the fact that when your busy as anyone else you still get in to do training. A lot of times people are just trying to find any excuse at all to get out of it. Hope the back gets to 100 percent soon.

 

[Rocket3015]

Kat, you workout harder with a sore back than a lot of folks that are at 100%!! Nice Work !

 

[eddieaz]

^^ that is so true. Keep up the good work, Kat! You're looking great! I'm praying for you and your back.

 

[love2liftkat]

Thank you guys! I have taken a couple of weeks off my pwo but I will be back using it by the first of July.

 

[packers6211]

Kat are you dong ok? I may have missed something just checking in is all!!

 

[Rocket3015]

Kat are you dong ok? I may have missed something just checking in is all!!

I believe she was a little over overwhelmed running multiple logs

 

[love2liftkat]

I'm good! Had to stop using the pwo per request of the Evomuse stack I was running. I'm done now and will return to using the NitroNOX tomorrow!

 

[Rocket3015]

Back In Action, I Like It!!

 

[love2liftkat]

Heck yeah! Man, did it give me a GREAT workout today too!! Nice to be back! Update coming later- headed to work.

Edit: Updated pic ... I may not like the fat I have but I am liking the muscle...composition is changing slowly...View attachment 120981

Sorry for the poor lighting.... It was early

 

[Rocket3015]

You have built a GREAT Body, Be proud !!

 

[liftingamber12]

Heck yeah! Man, did it give me a GREAT workout today too!! Nice to be back! Update coming later- headed to work.

Edit: Updated pic ... I may not like the fat I have but I am liking the muscle...composition is changing slowly...View attachment 120981

Sorry for the poor lighting.... It was early

You look great. We are so hard on ourselves, but it's always nice to see positives amongst the negatives!!

 

[love2liftkat]

You have built a GREAT Body, Be proud !!

Thank you Rocket3015 and @yatewifey04! I've really struggled with the whole scale thing...letting it get me down! Thanks to friends and you guys constantly encouraging me that things are happening- I don't know what I would do!

 

[liftingamber12]

Thank you Rocket3015 and @yatewifey04! I've really struggled with the whole scale thing...letting it get me down! Thanks to friends and you guys constantly encouraging me that things are happening- I don't know what I would do!

It can be tough. It's so hard not to focus on the number on the scale. Thankfully hubby reminds me that pictures & the mirror tell me more. He's right too. I have friends that help remind me too. It definitely helps to hear that others see it, when you aren't feeling & seeing it.