Kat and Puccah's Strong is the new sexy log

Superset 1
Lat & Core Explosive- Wide pull ups
4 sets of 3
Verticle Pull- Banded Neutral Grip Pull Ups
6 sets of 6(2 warming up)

Superset 2
Explosive Horizontal Pull- Body row in smith machine
4 sets of 5
Horizontal Pull- Isolateral Seated Row plate loaded Machine180x6
240x6x4
Superset 3:

Full Body / Leg Explosive- Conv deads (couldn't think of what to do here)155x3x4

Hinge Movement-Dumbbell Romanian Dead Lift
65's x6x4

Biceps-Alternating DB Curls - Twisting
25x8x4


Fat Burning / Strength Building Complex x15 Minutes AM(Rounds)AP
5 DB Deficit Deadlift
16 Jumping Lunges
10Hollow Rocks


Lunch time extra conditioning for extra "fun" lol
15 mins as many rounds as possible

5 box jumps
10 DB swings
5 push-ups
15 sit ups (hands to floor)

Seemed like we went 10,000 rounds but it was much better than boring cardio
 
Puccah be careful Sweetie, no rush, just slow and steady. Recovery is most important right now.

Oh yeah, and it is hard to go wrong with a Lexus.

Kat, kicking some ass on these workouts!
 
MrKleen73 said:
Puccah be careful Sweetie, no rush, just slow and steady. Recovery is most important right now.

Oh yeah, and it is hard to go wrong with a Lexus.

Kat, kicking some ass on these workouts!
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Thanks, Kleen. I went again tonight and right now my stomach feels like it's about to burst. :(

wasme said:
Nice car! My daughter works for Lexus up here in Toronto
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Really? Lucky girl! I really like this car! I don't know about a $600 a month payment, though. But... maybe I don't mind either. Lol :)
 
puccah8808 said:
Thanks, Kleen. I went again tonight and right now my stomach feels like it's about to burst. :(


Really? Lucky girl! I really like this car! I don't know about a $600 a month payment, though. But... maybe I don't mind either. Lol :)
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$600 a month? Hell for $500 Ill just drive you where you need to be if you dont mind a pickup truck!!
 
$600 a month, I'll walk !!
 
Yeah I think $600 is a bit steep too! You can find a great car for much less!
 
Warm up 10 mins on elliptical
Superset 1:

DB Bench Press
25x12
35x8
45x8x4

Machine flyes
65x25x4

Superset 2:
Lateral Raise / Side Raise Machine
30x12x4
DB Low end partial swings
25x25

Superset 3:

Leg Press
350x12
530x8
620x8x4

Leg extensions
80x20x4

Rope Triceps Extensions
35x12x4


Fat Burning / Strength Building Complex x15 Minutes
Dips/Push-ups6
Kettlebell Swing16
Sit-ups15
 
puccah8808 said:
Lol, I know, guys. I was trying to keep it to $250-$350.
fire, I love trucks! :)
rocket, thank goodness for tire road hazard warranties! I blew out my tire from a silly pothole. :/
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600 is a tad much


Potholes here in NJ are freakin terrible right now. Looks like I am drinks weaving in and out trying to avoid them
 
puccah8808 said:
Really? Lucky girl! I really like this car! I don't know about a $600 a month payment, though. But... maybe I don't mind either. Lol :)
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She goes to University 4 days a week and works reception there 2 days a week, but you never know what that can turn into. Funny enough, she says the people that work there are awesome.
 
love2liftkat said:
Warm up 10 mins on elliptical
Superset 1:

DB Bench Press
25x12
35x8
45x8x4

Machine flyes
65x25x4

Superset 2:
Lateral Raise / Side Raise Machine
30x12x4
DB Low end partial swings
25x25

Superset 3:

Leg Press
350x12
530x8
620x8x4

Leg extensions
80x20x4

Rope Triceps Extensions
35x12x4


Fat Burning / Strength Building Complex x15 Minutes
Dips/Push-ups6
Kettlebell Swing16
Sit-ups15
Click to expand...

Kat your lifts are crazy good chick!! Keep it up!
 
Today's workout was challenging! I felt drained, weak, and nauseous for some reason. I didn't really drink much of my pwo but it might've had something to do with it. Regardless, I pushed through and I'm already sore! Lol

Wu 10 mins

Superset 1:
Isolateral Lat Pulldown
35x10x3
45x10, 10, 9, 8

Straight Arm Pulldown
37.5x20,20,18,18

Superset 2:

Barbell Bent over Row
95x12
105x10,9,8,8

Wide Grip Row- Elbows High
60x25,20,20,18

Superset 3:
Romanian Deadlifts
135x12x4

Lying Leg Curls
40x25,25,22,20

Preacher Curl Machine
35x10,10,8,8


Fat Burning / Strength Building Complex x15 Minutes

8 DB Cleans
10 Burpee
10 Hollow Rocks


Will be going out on the lake tomorrow with some friends! I'm looking forward to it! My pale skin needs some sun!
 
love2liftkat said:
Today's workout was challenging! I felt drained, weak, and nauseous for some reason. I didn't really drink much of my pwo but it might've had something to do with it. Regardless, I pushed through and I'm already sore! Lol

Wu 10 mins

Superset 1:
Isolateral Lat Pulldown
35x10x3
45x10, 10, 9, 8

Straight Arm Pulldown
37.5x20,20,18,18

Superset 2:

Barbell Bent over Row
95x12
105x10,9,8,8

Wide Grip Row- Elbows High
60x25,20,20,18

Superset 3:
Romanian Deadlifts
135x12x4

Lying Leg Curls
40x25,25,22,20

Preacher Curl Machine
35x10,10,8,8


Fat Burning / Strength Building Complex x15 Minutes

8 DB Cleans
10 Burpee
10 Hollow Rocks


Will be going out on the lake tomorrow with some friends! I'm looking forward to it! My pale skin needs some sun!
Click to expand...
Post a pic! :)

whiteboy3192 said:
Damn there's a pot hole warranty there?? Here in Australia if u hit a pot hole it's your own damn problem lol
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It's an extra $20 but better than paying full price for a tire.
FireTitan said:
Well Mine has a seat for you!
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Thank you! :) I met a guy who said his truck payment was $1000 a month. Fcuk that sh*t. That's a few dollars short of my mortgage. A perfect example of spending money to impress those who don't give a sh*t about you.
 
Up since 5, worked both jobs, and now at the gym. I think the motivation is coming back. Diet is also good. :)
 
wasme said:
She goes to University 4 days a week and works reception there 2 days a week, but you never know what that can turn into. Funny enough, she says the people that work there are awesome.
Click to expand...

Lexus seems like a great company to work for. A lot of pride.
 
puccah8808 said:
Post a pic! :)


It's an extra $20 but better than paying full price for a tire.

Thank you! :) I met a guy who said his truck payment was $1000 a month. Fcuk that sh*t. That's a few dollars short of my mortgage. A perfect example of spending money to impress those who don't give a sh*t about you.
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$1000 a month it better do my job for me and make its own payment!!
 
puccah8808 said:
Up since 5, worked both jobs, and now at the gym. I think the motivation is coming back. Diet is also good. :)
Click to expand...

Slow and steady wins the race!!

Unless your John Force!!
 
^^ yeah that's just insane! I do wish I could go back to my no car payment days though! Lol



No fun pics from today...our trip was postponed due to rough waters. Apparently, it's a brand new boat and needs to be broken in! I can't imagine the payment on that one!


One pic though...no, it's not nutrition friendly but sometimes you just need a big freaking bottle of tequila! ?
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I really enjoy intermittent fasting, y'all. Mornings are a bit tough but I really like not eating 80% of my calories by noon and not snacking.
 
FireTitan said:
You know? If tou can do it and love what youre paying for....I thinks its great. Im a fireman...im lucky to not be riding a tricycle!!
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Exactly would rather pay more and love it than not have something I enjoy.... just have to keep the speed down hahaa
 
puccah8808 said:
I really enjoy intermittent fasting, y'all. Mornings are a bit tough but I really like not eating 80% of my calories by noon and not snacking.
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First 2 weeks or so were hard for me to get used to (dealing with hunger in the mornings), but after that, my body adapted and it was great. Was really nice to be able to eat bigger meals and it also made going out/being in public easier to swing, too (assuming your window is in the right time frame -- I had mine set up so I could always do lunches and dinners).
 
MidwestBeast said:
First 2 weeks or so were hard for me to get used to (dealing with hunger in the mornings), but after that, my body adapted and it was great. Was really nice to be able to eat bigger meals and it also made going out/being in public easier to swing, too (assuming your window is in the right time frame -- I had mine set up so I could always do lunches and dinners).
Click to expand...

Today has been really difficult because I did a fasted circuit training this morning, but I have to stay focus because the pros outweigh the cons.
 
puccah8808 said:
Today has been really difficult because I did a fasted circuit training this morning, but I have to stay focus because the pros outweigh the cons.
Click to expand...

Y'know, I'm sure we're all different and as odd as it is to me, I seem to not only perform better, but more importantly (to me), get better results from training fasted. I'll do the exact same workout (same laps and sprints in between, etc.) whether it's 5 AM or 5 PM, but obviously I've already eaten for the latter. And the mirror changes seem to be very different when I train fasted (pre-workout before and Xtend Perform drank during).

Never would've thought that would be the case since I used to get sick whenever I'd try to lift without eating in the mornings lol and those were far less intense workouts, too. Crazy.
 
puccah8808 said:
Today has been really difficult because I did a fasted circuit training this morning, but I have to stay focus because the pros outweigh the cons.
Click to expand...

Those circuits will get the hunger pains going every time! Lol Glad you're staying strong! You e always done well on IF!
 
MidwestBeast said:
Y'know, I'm sure we're all different and as odd as it is to me, I seem to not only perform better, but more importantly (to me), get better results from training fasted. I'll do the exact same workout (same laps and sprints in between, etc.) whether it's 5 AM or 5 PM, but obviously I've already eaten for the latter. And the mirror changes seem to be very different when I train fasted (pre-workout before and Xtend Perform drank during).

Never would've thought that would be the case since I used to get sick whenever I'd try to lift without eating in the mornings lol and those were far less intense workouts, too. Crazy.
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Yes, it's crazy how differently we react to it. If I eat anything like nuts before a workout, I will get sick. It turns my stomach. And I can only fast and work out in the am, I would have no energy if I did it in the evening.

love2liftkat said:
Those circuits will get the hunger pains going every time! Lol Glad you're staying strong! You e always done well on IF!
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Thank you, Kat. I'm super full right now and feel like I'm going to puke. Lol, I still have about 900 cals left and 4 hours to make it work. :)
 
Happy to say that today is day 2 of finally getting back to drinking over a gallon of water!

Upper body metabolic workout
(All exercises done with a RPE weight for 10-12 reps but only 4-6 reps, only 5 seconds rest between sets)

Chest Press Machine
*2wu sets*
69x6-5secs
69x6-5secs
69x5-5secs
69x4-5secs
64x5-5secs
64x4-5secs

Chest Fly Machine
70x6-5secs
70x6-5secs
70x6-5secs
70x6-5secs
70x5-5secs

ISO Lat Pull Down Machine
2 wu sets
140x6-5secs
140x6-5secs
140x6-5secs
140x6-5secs
140x5-5secs
140x5-5secs

Seated cable Row
100x6-5secs
100x6-5secs
100x6-5secs
100x6-5secs
100x5-5secs
100x4-5secs

Ez bar Curls
40x6-5secs
40x6-5secs
40x6-5secs
40x6-5secs
40x6-5secs
40x6-5secs

Cable Overhead Rope Triceps Extensions
35x6-5secs
35x6-5secs
35x6-5secs
35x6-5secs
35x6-5secs
35x6-5secs

Cable crunches
67.5x6-5secs
67.5x6-5secs
67.5x6-5secs
67.5x6-5secs
67.5x6-5secs
67.5x6-5secs

Conditioning- 1 mile run

Added some Tabata intervals afterwards with battle ropes they added.
20 secs/10 secs rest
Double
Alternating
=4 mins total
 
Machine Lateral Raises
3 wu sets
30x6-5secs >
30x6-5secs >
30x6-5secs >
30x6-5secs >
30x6-5secs >
30x6-5secs

Rope cable Face Pulls
45x6-5secs >
45x6-5secs >
45x6-5secs >
45x6-5secs >
45x6-5secs >
45x6-5secs
Leg Press
*2 wu sets*
530x6-5secs >
530x6-5secs >
530x6-5secs >
530x6-5secs >
530x6-5secs >
530x6-5secs
Leg Extensions
90x6-5secs >
90x6-5secs >
90x6-5secs >
90x6-5secs >
90x6-5secs >
99x6-5secs
Seated Leg Curls
70x6-5secs >
70x6-5secs >
70x6-5secs >
70x6-5secs >
70x6-5secs >
70x6-5secs
Calves
240x6-5secs >
240x6-5secs >
240x6-5secs >
240x6-5secs >
240x6-5secs >
240x6-5secs

Hanging Leg / Knee Raises
6 reps-5secs>
6 reps-5secs>
6 reps-5secs>
6 reps-5secs>
6 reps-5secs>
6 reps-5secs
Conditioning - 5 rounds for time

Med Ball Scoop Throw10
Med Ball Slam10
Med Ball Push press throw10
Burpees5
 
puccah8808 said:
Today has been really difficult because I did a fasted circuit training this morning, but I have to stay focus because the pros outweigh the cons.
Click to expand...
Could you do some BCAA'S to give you a little something. Not sure how much it would help
 
BigRed1974 said:
Could you do some BCAA'S to give you a little something. Not sure how much it would help
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Hey Red! Always good to see you! :)

I tried that the other day and it made me hungrier. So it's just tons of water and maybe gum. I'm down 8.5 lbs already so I'm pretty excited. :)
 
puccah8808 said:
Hey Red! Always good to see you! :)

I tried that the other day and it made me hungrier. So it's just tons of water and maybe gum. I'm down 8.5 lbs already so I'm pretty excited. :)
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Well keep killing it Puccah!!
 
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puccah8808 said:
Thanks, Kleen. I went again tonight and right now my stomach feels like it's about to burst. :(


Really? Lucky girl! I really like this car! I don't know about a $600 a month payment, though. But... maybe I don't mind either. Lol :)
Click to expand...

Whew, that's a hefty payment.
 
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