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Kat and Puccah's Strong is the new sexy log

love2liftkat said:
Thursday's workout

Bench
45x8
75x5
95x5
105x5
115x5
125x5
125x4
105x5

Superset

Walking lunges
6 sets of 20

Shuffle squats with hip circle
6 sets of 24

HS ISO lateral shoulder press
(Weight each side)
25x12
35x10
45x8
45x8

Leg press- varied stance
373x12
553x12
643x10
643x10
643x10, 553x10, 463x10, 373x12, 283x12, 193x8,8,8 (single leg-each leg) dropset of pure torture!!!

DB Shoulder work
About 12 sets of 12-20 light various raises/rotations (5-12lb db's)

Single Leg extensions
50x10- 4 sets each leg

Machine lateral raises
30x12- 4 sets

Got some new workout pants for my bday...
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You are lookin good girl! Keep killing it. All your hard work is working.
 
love2liftkat said:
Thursday's workout

Bench
45x8
75x5
95x5
105x5
115x5
125x5
125x4
105x5

Superset

Walking lunges
6 sets of 20

Shuffle squats with hip circle
6 sets of 24

HS ISO lateral shoulder press
(Weight each side)
25x12
35x10
45x8
45x8

Leg press- varied stance
373x12
553x12
643x10
643x10
643x10, 553x10, 463x10, 373x12, 283x12, 193x8,8,8 (single leg-each leg) dropset of pure torture!!!

DB Shoulder work
About 12 sets of 12-20 light various raises/rotations (5-12lb db's)

Single Leg extensions
50x10- 4 sets each leg

Machine lateral raises
30x12- 4 sets

Got some new workout pants for my bday...
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Omg you got so thin congrats kitty !!!!
 
Katness is on fire for sure. So impressive on the leg presses too!!!! Hope you had a great weekend.
 
Keep killing it, Kat! Your hard work is paying off!
 
Keep getting it girl, you are doing great work in here!
 
Studhorse said:
You are lookin good girl! Keep killing it. All your hard work is working.
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bighulksmash said:
Omg you got so thin congrats kitty !!!!
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packers6211 said:
Katness is on fire for sure. So impressive on the leg presses too!!!! Hope you had a great weekend.
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ryane87 said:
Keep killing it, Kat! Your hard work is paying off!
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Brandinooooo said:
Good job Kat. Your looking a Lot leaner now.
puccah8808 still out?
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MrKleen73 said:
Keep getting it girl, you are doing great work in here!
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wasme said:
Excellent pullin' Kat!
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Thank you guys!!! Sorry I haven't been in here this week. I have been training. I went to the beach for the day on Saturday and got burned once again as well as my allergies have been acting up! Lol Workouts were modified due to the sunburn. I did a upper push, upper pull, and then upper day. Today was leg day. I forgot how fun it is to train legs separate!

Details to follow
 
Maybe I lied! Lol jkn I haven't forgotten. Just haven't had time to type it all up...

I had a wedding today (that I made cake/cupcakes for.)


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It's been a good week! I had Tuesday off for the 4th and I slept until almost 11! It was crazy! I logged a couple of workouts but I did upper/lower alt workouts M,W, Th, & today. The workouts were similar but slightly different. So here are the two I did log! Haha

Upper body

Superset
Bench
45x8
75x8
95x5
115x5
125x5
125x5
125x5

Pull-ups
6 sets of 10

Superset
Cable crossovers
25x12
25x12
25x12
25x12

Wide grip pulldowns
120x10
125x10
130x8
140x8

Superset
TBar row machine
60x12
70x10
75x8
80x8

Push ups
4 sets of 9-10

Superset
Push press
75x6
85x5
95x4
105x3

Front lat pulldowns
*weight added per side*
50x12
60x12
70x10
75x10

Superset
DB Lateral raises
15x12
15x12
15x12

DB Rotations
(Parallel/upward)
5x15
5x15
5x15


Lower body

Squats
w/ hip circle up to 165
Bw x12
45x10
95x5
135x5
165x5
185x5- added belt here
205x5
225x3
245x1 PR
245x0- failed
**225 felt good so I went for 245...looking back, I should've gone for 235 and then 245.

Glute/ham raises
Bw+10lbs x12
Bw+16lbs x10
Bw+16lbs x10
Bw+16lbs x10
Bw+16lbs x10

Leg press
373x12
463x12
553x12
643x12
688x12

Single leg press
238x12x5 each leg

Walking squats with hip circle
4 sets of 25 yards each leg

Single leg extensions
50x12- 4 sets each leg

Still leg Deads with straight ez bar
100x10- 4 sets

Glute kickbacks
10x12 R/L - 3 sets

Swelfie with a fun Snapchat filter

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I was about to say I think you did just fine going to 245x1, you hit an all time PR, you really can't do much better than that except for hitting more all time PR's in the same workout. In all honesty if you had gone to 235 you may not have been able to do 245. When you are feeling strong if not training specifically for something that is when you want to test yourself. If things are feeling light that day and it is a strength focus program go for the bigger increase. Now you know your new 1RM for Squat and it is pretty impressive.

Now for more progress, you can do 230x3 and skip right over 225 and work on that for a week or so then bump to 235.
 
Thanks guys! Thank you Chris! Makes a lot of sense! Always enjoy learning from you!!

Here's today's workout

Superset
Bench
45x10
65x8
85x5
105x5
115x5
125x5
125x5
125x5

Pull-ups
8 sets of 10

Superset
Incline DB Flyes
20x12
25x10
25x10
25x10

DB Rows
60x10
70x10
75x10
75x10

Superset
Underhand pulldowns
120x10
120x10
120x10
120x10

Single arm Cable lateral raises
5x12/12
5x12/12
5x12/12
5x12/12

Superset
TBar rows
70x10x4 sets

Push-ups
4 sets of 10

Superset
Machine shoulder press (ISO lat)
(Weight each side)
55x8
55x8
55x7
55x6


Machine Reverse flyes
70x12
70x12
85x10
85x10

Superset
DB curls
25x8
25x8

Ez bar overhead extensions
40x8
40x8

Back progress...still no where near lean but I feel like I can see some changes in the definition

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Congrats in the 245 pr! Filter pic HILARIOUS!
I know today's workout was just regular for you, but I got tired just reading it .....makes my sessions look like a walk in the park!
 
Definitely not a stranger to high volume training.
And she is super setting, while setting 1RM personal bests...

You must have a very good handle on yourself now, knowing what you respond to best for training/diet. Impressive as always Kat!
 
Looking good as always. Shoulders are fantastic!!
 
Nice works as always. Back is coming along! I noticed the triceps and upper back improvement right off the bat!
 
Tank999 said:
Congrats in the 245 pr! Filter pic HILARIOUS!
I know today's workout was just regular for you, but I got tired just reading it .....makes my sessions look like a walk in the park!
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Haha yeah right! Thanks though!

Driven2lift said:
Definitely not a stranger to high volume training.
And she is super setting, while setting 1RM personal bests...

You must have a very good handle on yourself now, knowing what you respond to best for training/diet. Impressive as always Kat!
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Thank you! I'm slowly learning how my body responds!

Rocket3015 said:
Looking good as always. Shoulders are fantastic!!
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Thank you!!!

Studhorse said:
Nice works as always. Back is coming along! I noticed the triceps and upper back improvement right off the bat!
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Thank you! Little by little right?!
 
Leg day

Squats
Bw x15
45x8
95x8
135x8
155x8

Front squats
95x8
105x8
105x8
115x5

Glute & ham raises
10 sets of 12-15 superset throughout front squats and lunges

*had to stretch and roll a couple of times after finishing a set!

Walking lunges
50 yards 5 sets

Leg press
373x12
463x12
553x12
643x12
688x12
688x12
688x10, 643x10, 553x12, 463x15, 373x18, 283x25 drop set

Single leg press
238x10/10
238x10/10
238x10/10
238x10/10
238x10/10

Superset
Seated leg curls
70x12
90x10
90x10
90x10
90x10

Leg extensions
110x10
110x10
110x10
110x10

Between training legs and Radiate, I was drenched by the end of this session! I had wiped all of my makeup off trying to keep my face and neck somewhat dry! Hahaha
 
Nice workout!!!!
 
Does anyone have any suggestions on hip pain/psoas release? I have been having pain in my right hip for a while and it just seems to be getting worse regardless of the stretches I do.
 
Studhorse said:
where on the hip?
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Front of hip down kinda into the hip flexor area but not the hip flexor. Looking at the diagram, I'd guess it's the psoas muscle.
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Studhorse said:
Google Hip Flexor and KT Tape. My Daughter uses it and says it really helps with the pain.
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Thanks! I'm willing to try it but I don't think it's hip flexors. Feels deeper and different than that. I have had issues with them in the past.
 
I will link up a video showing how to stretch the psoas when I can find it online.
 
jswain34 said:
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He's got some great stuff! Thank you!

I feel like a goober saying it wasn't my hip flexors- not referring to the psoas as one. Lol I included it more into the core muscles I guess.

I did a lot of rolling and stretching last night before bed as well as more this morning. Used a lacrosse ball to dig into the psoas. Obviously released some tension because lower back/hips ache a bit now. I'll do more tonight and I'm going to try some of the band work tomorrow. I really need to do more mobility work! I'm tight as heck everywhere!!!

Thanks again for the help guys!
 
Here is that video I promised.

[video=youtube;g70Jq2NjQwY]https://www.youtube.com/watch?v=g70Jq2NjQwY[/video]
 
Here's some food pics of dinners I've made this week!

Grilled Teri/Hot wings
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And Tonight's
Lemon basil chicken skewers with bell peppers and grilled broccoli with a drizzle of balsamic glaze

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love2liftkat said:
Here's some food pics of dinners I've made this week!

Grilled Teri/Hot wings
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And Tonight's
Lemon basil chicken skewers with bell peppers and grilled broccoli with a drizzle of balsamic glaze

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Nothing beats healthy food that also taste good!
 
Heck yeah! I love getting to cook and keep the extra crap out of it. Hubby is an amazing cook- actually was an executive chef for a while but he LOVES adding butter, cream, extra sauces etc. Which are all great but tons of calories I just don't need!
 
love2liftkat said:
Heck yeah! I love getting to cook and keep the extra crap out of it. Hubby is an amazing cook- actually was an executive chef for a while but he LOVES adding butter, cream, extra sauces etc. Which are all great but tons of calories I just don't need!
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I will take the butter, cream and extra sauces ! Lol.
 
Lol^^

Here's today's workout

Squats
45x12
95x10
135x5
165x5
185x3
205x3
225x2
225x2
225x2
225x2

Glute & Ham raises
+12lbs x12
+16 x12 x5

Leg press- narrow stance
463x15
553x12
643x12
733x10
733x8
643x10x5

Single leg press
238x10x3

Lateral single leg press (seated more sideways)
193x10x3

Stiff Deads
115x10
135x10
135x10
135x10

Single leg extensions
60x10x4 each side-toes inward
50x8x3 each side-toes straight

Finished with mobility work for hips

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Studhorse said:
Lookin really good in those black yoga pants! Hard work is paying off.
How is that hip feeling?
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Thank you!! It actually feels a little better today! It's mainly achey and then hurts mostly during certain activities ...the mobility work and stuff seems to be helping so far!
 
I pulled out the two piece for the first time this summer. I'm not satisfied with where I am but I'm proud of how far I've come over the years! I've worked hard to get here- why should I focus on all of the parts I don't like?!

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The hard work shows, Keep it up. You are looking good!
 
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