Kat and Puccah's Strong is the new sexy log

[Codybenz]

Id smash that cake you like you smash your workouts
True story.

Wait, what cake are you talking about?

 

[puccah8808]

Wait, what cake are you talking about?

A*s, he’s talking about a*s.

 

[Codybenz]

A*s, he’s talking about a*s.

Thought so, just wanted clarification.

 

[love2liftkat]

Happy Monday! Productive weekend. We finished our island. Worked on a few other projects around the house. Today I went to the chiropractor at lunch because I woke up with some kinks. Probably why deads didn’t go as well as I wanted. Also, came home and fixed my dryer after work! Woohoo! I was worried that we’d have to pay a ton to have someone come out. God is good!!!

Deadlifts
45x8/95x5
135x5
165x3
195x3
225x3
245x1
265x1
276x0 tried twice but just wasn’t happening today
225x5

Supported TBar rows
100x6x3 sets
100x6, 55x10 dropset

SS w/ DB curls
20x12x4 sets

Single arm cable pulldowns
50x12x4 sets

SS w/ cable crunches
80x12x4 sets

Wide grip pulldowns
120x12x3 sets

Stretchers
100x12x3 sets

Seated cable row
120 x12x3 sets

DB row
70x6x3 sets

SS w/ concentration curls
25x10x3 sets

Cardio/ab work/rolling/stretching

 

[Rocket3015]

Kat, do you ever take a break ?

 

[love2liftkat]

Kat, do you ever take a break ?

Haha yes...I rest a good bit but when I have things to do or energy to spend I do my best to use it wisely.

 

[Rocket3015]

Haha yes...I rest a good bit but when I have things to do or energy to spend I do my best to use it wisely.

It seems as though we never run out of things to do, just time to do them!!

 

[love2liftkat]

It seems as though we never run out of things to do, just time to do them!!

So true!!

 

[love2liftkat]

Is it inappropriate for a girl to rub her chest in the gym? This workout had me hurting!! Haha

Flat Bench
45/75x10
95x5
115x5
125x3
130x3
135x1
140x1
145x1
115x7

DB bench
50x8
55x6x2 sets

Incline bench
95x6x4 sets

Machine flyes
100x12x3 sets

Machine dips
2pps x10x3 sets

SS w/ DB kickbacks
15x12x3 sets

Cardio/abs

 

[Rocket3015]

Is it inappropriate for a girl to rub her chest in the gym? This workout had me hurting!! Haha

It might send the wrong message, but if you do please video and share it !!

 

[love2liftkat]

It might send the wrong message, but if you do please video and share it !!

Hahaha

 

[love2liftkat]

It’s here!!! https://www.blacklionresearch.com/product-page/androgin

Use code AD

View attachment 202892

 

[love2liftkat]

Iso lat shoulder press
35x12
55x8
65x5
70x5x4 sets

SS w/ band Facepulls

DB shoulder press
40x5x3 sets
35x8

SS w/ Band over and backs

Machine lateral raises
50x6, 30x10 dropset (3 sets)

Cable single lateral raises
5x12x3 sets each arm

SS w/ cable crunches
100x12x3 sets

Rear delt destroyer set
25x60, 15x30, 10x20, 5x20, band hold/pulse (to tears lol- jk those come in the first 60 )

Face down front lateral raises
15x12, 10x15, 5x20 dropset- 2 sets

Cardio/abs/stretching/mobility

 

[Rocket3015]

My shoulders are sore after reading this !!

 

[The Solution]

Great check in this morning.
More food is coming because you keep losing weight. Upward to 2500 calories from 1400 when we first started. Great work Kat!

 

[thebigt]

Iso lat shoulder press
35x12
55x8
65x5
70x5x4 sets

SS w/ band Facepulls

DB shoulder press
40x5x3 sets
35x8

SS w/ Band over and backs

Machine lateral raises
50x6, 30x10 dropset (3 sets)

Cable single lateral raises
5x12x3 sets each arm

SS w/ cable crunches
100x12x3 sets

Rear delt destroyer set
25x60, 15x30, 10x20, 5x20, band hold/pulse (to tears lol- jk those come in the first 60 )

Face down front lateral raises
15x12, 10x15, 5x20 dropset- 2 sets

Cardio/abs/stretching/mobility

boom!!!

 

[love2liftkat]

Great check in this morning.
More food is coming because you keep losing weight. Upward to 2500 calories from 1400 when we first started. Great work Kat!

Thank you Bob!!

 

[The Solution]

Thank you Bob!!

You don't have to thank me
Remember you are the one who is "trusting the process"
you are the one showing up every day
You are taking everything I say to heart.
It goes to show you what "going against the grain" and "Getting out of your comfort zone" can do.
You are just another one of my females who shows dedication and consistency can illicit the correct results.

Keep kicking ass.

 

[Whisky]

Great check in this morning.
More food is coming because you keep losing weight. Upward to 2500 calories from 1400 when we first started. Great work Kat!

love this thread. Should be used as an example of what consistent hard work does.

I also think the calorie message is so important for female lifters (affects some males too but ime it’s a real problem for many of the female clients I’ve worked with)

I have a girl I train at the moment who was eating 1,200 cals on a good day (often below 1,000), she is tiny (108lbs when she started with me). Felt like she was depriving herself on food but had got outline abs and didn’t want to lose them. She hadn’t got stronger and in fact felt weak under her last pt (I knew him, never programmed BB squats or deads as he did group pt and harder to train in a group setting, basically was doing a glorified HIIT class)

first thing I did was start to increase her calories and get her squatting and deadlifting. Long story short, 5 months in and she now eats between 2,000 and 2,200 cals a day, does less cardio (she was running daily). She’s pulling 155 for sets of 5 and squatting 120 for 6. Keeps messaging me saying how even though she’s gained 3.5lbs in that time she still has abs

honestly it’s a shame it’s not more prevalent but I think the information about what can be done is slowly getting out there and hopefully the days of poverty calories and excessive cardio are behind us.

 

[Rocket3015]

Chicks with Muscle Rule!!

 

[love2liftkat]

love this thread. Should be used as an example of what consistent hard work does.

I also think the calorie message is so important for female lifters (affects some males too but ime it’s a real problem for many of the female clients I’ve worked with)

I have a girl I train at the moment who was eating 1,200 cals on a good day (often below 1,000), she is tiny (108lbs when she started with me). Felt like she was depriving herself on food but had got outline abs and didn’t want to lose them. She hadn’t got stronger and in fact felt weak under her last pt (I knew him, never programmed BB squats or deads as he did group pt and harder to train in a group setting, basically was doing a glorified HIIT class)

first thing I did was start to increase her calories and get her squatting and deadlifting. Long story short, 5 months in and she now eats between 2,000 and 2,200 cals a day, does less cardio (she was running daily). She’s pulling 155 for sets of 5 and squatting 120 for 6. Keeps messaging me saying how even though she’s gained 3.5lbs in that time she still has abs

honestly it’s a shame it’s not more prevalent but I think the information about what can be done is slowly getting out there and hopefully the days of poverty calories and excessive cardio are behind us.

Thank you! Means a lot! It really is hard and not a single girl I know agrees that r understands what I’m doing...heck even the guys don’t! @TheSolution has had to talk me
“Off the ledge” a few times! Lol... I’m so glad that you guys are out there helping people to overcome the insanity!! Best of luck to your girl that is overcoming it all!!

 

[The Solution]

Thank you! Means a lot! It really is hard and not a single girl I know agrees that r understands what I’m doing...heck even the guys don’t! @TheSolution has had to talk me
“Off the ledge” a few times! Lol... I’m so glad that you guys are out there helping people to overcome the insanity!! Best of luck to your girl that is overcoming it all!!

I'm good with my words.




Sometimes

 

[love2liftkat]

Little update...this week I have been using as an active recovery/deload week. Hit back Monday and chest on Tuesday much lower volume with a LOT of rolling/stretching as well as my usual cardio amount. Tuesday afternoon I started feeling bad and ended up with a stomach bug throughout the night and all day Wednesday. Decided just to rest again today due to very little food yesterday. Appetite was better today but definitely not 100%. Feeling so much better though. Plan to go in tomorrow and just get some blood flowing.

 

[Rocket3015]

Take it easy, a rest day may do you some good.

 

[puccah8808]

That feels when you’re a California girl and is not prepared for the snow....

 

[Codybenz]

@puccah8808 Where is that at?

 

[puccah8808]

@puccah8808 Where is that at?

I’m in Tahoe!!!!

 

[Codybenz]

I’m in Tahoe!!!!

Damn....... I’m jealous

 

[puccah8808]

Damn....... I’m jealous

Oh man, I took my doggy for a walk in flip flops. Melted ice is not like rain. Lol

 

[Rocket3015]

Snow is so pretty when it's fresh !!

 

[Power-Lift]

I wish we only got that much here in New Hampshire.

 

[puccah8808]

I wish we only got that much here in New Hampshire.

Haha, wow! That’s so insane! I’m officially in the “we got snow” club! I slipped on ice.

 

[Power-Lift]

Haha, wow! That’s so insane! I’m officially in the “we got snow” club! I slipped on ice.

Puccah, last week I stepped out the back door, not knowing it rained at night and froze, and then a light coat of snow on top of it. I was carrying a full propane tank. I slipped, went up in the air, came down on my elbow and head. Saw the bright-light and then stars, banged it pretty good. Elbow and noggin healed up, thankfully. Last time it happened it was 10 years ago, landed on other elbow and dealt w/ bone chips for years, body finally took care of those, dissolved them I guess. Doc wanted to remove 'em, I said I'd think about it and never went back. Never let go of the propane tank, didn't feel like dealing w/ a dented one. Fun stuff

 

[Rocket3015]

Puccah, last week I stepped out the back door, not knowing it rained at night and froze, and then a light coat of snow on top of it. I was carrying a full propane tank. I slipped, went up in the air, came down on my elbow and head. Saw the bright-light and then stars, banged it pretty good. Elbow and noggin healed up, thankfully. Last time it happened it was 10 years ago, landed on other elbow and dealt w/ bone chips for years, body finally took care of those, dissolved them I guess. Doc wanted to remove 'em, I said I'd think about it and never went back. Never let go of the propane tank, didn't feel like dealing w/ a dented one. Fun stuff

OUCH !!!!

 

[puccah8808]

Puccah, last week I stepped out the back door, not knowing it rained at night and froze, and then a light coat of snow on top of it. I was carrying a full propane tank. I slipped, went up in the air, came down on my elbow and head. Saw the bright-light and then stars, banged it pretty good. Elbow and noggin healed up, thankfully. Last time it happened it was 10 years ago, landed on other elbow and dealt w/ bone chips for years, body finally took care of those, dissolved them I guess. Doc wanted to remove 'em, I said I'd think about it and never went back. Never let go of the propane tank, didn't feel like dealing w/ a dented one. Fun stuff

Ouch, that sounds so damn painful! Hopefully, you’re all better now.

Definitely not dressed for the weather, but I really like the cold air!

 

[Rocket3015]

Cold Feet ?

 

[puccah8808]

Cold Feet ?

Nope! It felt great!

 

[love2liftkat]

That feels when you’re a California girl and is not prepared for the snow....

View attachment 203150

View attachment 203151

So pretty!!!! Looks like a great trip!

I wish we only got that much here in New Hampshire.

Crazy! I’m so jealous! We got 34 degree rain and LOTS of it.

Puccah, last week I stepped out the back door, not knowing it rained at night and froze, and then a light coat of snow on top of it. I was carrying a full propane tank. I slipped, went up in the air, came down on my elbow and head. Saw the bright-light and then stars, banged it pretty good. Elbow and noggin healed up, thankfully. Last time it happened it was 10 years ago, landed on other elbow and dealt w/ bone chips for years, body finally took care of those, dissolved them I guess. Doc wanted to remove 'em, I said I'd think about it and never went back. Never let go of the propane tank, didn't feel like dealing w/ a dented one. Fun stuff

Oh my!! I instantly started hurting just reading/picturing that!

 

[love2liftkat]

Finally made it back in the gym today. Had a good workout. Endurance wasn’t what I wanted it to be but all things considered it was good.

BB rows
95x12x4 sets

Deadlifts
135x8
185x5
225x5
255x3-wanted 5 so dropped back down
225x5 x 3 sets
135x15

Wide grip pulldowns
120x12x4 sets

SS with cable crunches
75x12x4 sets

Stretchers
100x12x3 sets

Supported TBar rows
2 plates x6 x4 sets

SS w/ dB curls 20x12x4 sets

GHR & Hyperextensions
12/10 x5 sets

Cardio/stretching

One thing I failed to mention last week was I was in a small accident. No one was injured. Just a little sore. Found out car was totaled so ended up getting a new car today. God is soooo good! Got a car that I’ve been dreaming of...

 

[thebigt]

yes, KAT...GOD IS GREAT

happy to see HE is treating you well....please don't take offense to my refering to GOD as HE, i am old school.

 

[puccah8808]

yes, KAT...GOD IS GREAT

happy to see HE is treating you well....please don't take offense to my refering to GOD as HE, i am old school.

God.is.a.MAN.

 

[puccah8808]

The car is beautiful, Kat! You totally deserve it and I’m happy everyone is safe and healthy! Blessings in disguises are a beautiful thing!

 

[thebigt]

God.is.a.MAN.

GOD is everything, and then a whole lot more!!!!

 

[thebigt]

@puccah8808 go to youtube and find david gilmour-THE BLUE [live at pompeii]

if GOD listened to music i think this is what he would be listening to....this song touches my soul.

 

[puccah8808]

@puccah8808 go to youtube and find david gilmour-THE BLUE [live at pompeii]

if GOD listened to music i think this is what he would be listening to....this song touches my soul.

Great song! Soooo calming.

 

[thebigt]

Great song! Soooo calming.

what the world needs now is more love AND calming....sorry, i get spiritual experiencing david gilmour play guitar.

 

[Rocket3015]

Nice vehicle Kat, one of the best vehicles on the road !!

 

[puccah8808]

Nice vehicle Kat, one of the best vehicles on the road !!

Rocket, you think they’ll update the body in the next... 5 years?

 

[Rocket3015]

Rocket, you think they’ll update the body in the next... 5 years?

That body Style has been out a few years, so I would not be surprised!!!

 

[puccah8808]

That body Style has been out a few years, so I would not be surprised!!!

View attachment 203223

That’s a great red! I really like the nightshade edition. I may grab one in a few years when the body change.