Gonna get HOTT with RXS Radiate

This morning I had it as my pwo annnnd in my aminos! Double whammy! Lol

Swapped my days to where today was a pull day. Figured since everyone seemed to be one everything I wanted each day- it was time to change. I am looking and debating on a full routine switch up but I haven't decided on one yet.

I forgot my phone this morning so no music but thankfully, with the help of the radiate, I was able to focus and get things done.

Superset 1

Deadlifts
45x10 SLDL
95x8 SLDL
135X8
165x5
185x5
205x5
225x3
225x5-added straps
225x4

Pull-ups
8 sets of 8-10

Superset 2

Wide grip cable pulldowns
100x10
120x10
125x10
125x10

Seated cable rows
100x10
120x10
125x10
125x10

Superset 3

One arm DB rows
65x8
75x8
75x8

DB SLDL
45x10
45x10
45x10

Seated one arm lat pulldowns
(Seated sideways on ISO lat machine)
70x8/8
70x8/8
70x8/8
70x8/8

TBar rows
70x6
60x8
45x12
45x12
**these seemed impossible - kept dropping weight to keep form- muscles were DONE lol

Machine reverse flyes
65x12
65x12
65x12
65x12
 
love2liftkat said:
Happy Monday guys! Finally pulled out the swimsuit for the first time this year! I didn't get in the water or anything but baby steps right! Haha I have never been a super confident girl- but I'm working on it...

I took radiate throughout the weekend mixed in my aminos - sipping on them until 12-1 ish. I think this has got to be my favorite way- keeps the appetite at bay and keep energy and mood up!
Click to expand...

keep killing it...confidence will build along with your body!!!
 
love2liftkat said:
This morning I had it as my pwo annnnd in my aminos! Double whammy! Lol

Swapped my days to where today was a pull day. Figured since everyone seemed to be one everything I wanted each day- it was time to change. I am looking and debating on a full routine switch up but I haven't decided on one yet.

I forgot my phone this morning so no music but thankfully, with the help of the radiate, I was able to focus and get things done.

Superset 1

Deadlifts
45x10 SLDL
95x8 SLDL
135X8
165x5
185x5
205x5
225x3
225x5-added straps
225x4

Pull-ups
8 sets of 8-10

Superset 2

Wide grip cable pulldowns
100x10
120x10
125x10
125x10

Seated cable rows
100x10
120x10
125x10
125x10

Superset 3

One arm DB rows
65x8
75x8
75x8

DB SLDL
45x10
45x10
45x10

Seated one arm lat pulldowns
(Seated sideways on ISO lat machine)
70x8/8
70x8/8
70x8/8
70x8/8

TBar rows
70x6
60x8
45x12
45x12
**these seemed impossible - kept dropping weight to keep form- muscles were DONE lol

Machine reverse flyes
65x12
65x12
65x12
65x12
Click to expand...

Even with fighting for the equipment, it looks like you still got one heck of a lift session in. Way to kill it chica!
 
thebigt said:
keep killing it...confidence will build along with your body!!!
Click to expand...

I hope! Thanks!

BEAST73 said:
Awesome Job!
Click to expand...

Thank you!

lukehayd said:
Even with fighting for the equipment, it looks like you still got one heck of a lift session in. Way to kill it chica!
Click to expand...

It was a good session! Thanks Luke!

FireTitan said:
Kat youre still smokin this! Sorry for my absence, just been stupid swamped!! Still proud of you!
Click to expand...

Thank you!! No worries!

ChocolateClen said:
Kats progress pics are the only reason I'm still here. And Brandinooooo s nudes
Click to expand...

Brandinooooo said:
Hey hey hey now. Kats much sexier than me. I'm just, awesome.
Click to expand...

Haha you guys are the best!!
 
Tonight's dinner...panko breaded baked chicken breast strips and asparagus
Invalid Link Removed

Workout this morning was quick due to being my early/travel day for work. Back is super tight and tender so my attempted squats were a no go. Lol

Squats
5 sets working up to 175x5 but back still wouldn't quite warm up so I decided to hold off of squats until Friday.

(Now I remember why I had been doing push before pull days! Lol)

Bench
45x8
65x8
85x8
95x5
115x5
125x5
125x5
125x5

Superset

Leg press- narrow stance
350x12
440x10
530x10
620x10
620x10
-switched to single leg press
215x12/12
215x12/12
215x12/12
215x12/12

Push-ups
9 sets of 8

Superset
Adductor/abductor machine
130x25/130x25
150x25/150x25
150x25/150x25
150x25/150x25

Superset
Machine lateral raises
35x12
35x12
35x12
35x12

DB lateral raises-low end partials
25x20
25x20
20x25
20x25
 
Another great workout Kat! Your workouts make me feel bad about mine.
 
Nice work Kat, and looking good!
 
Thank you guys!!!
 
I woke up dragging this morning- struggled to get going...got almost a full scoop of Radiate down and within 15 mins or so, I was focus and on a mission! Love that it gives you the drive when you just don't necessarily feel it!

Pull-ups
8 sets of 7-10

Last 4 sets were superset with

Straight arm pulldowns
42.5x10
42.5x10
42.5x10
42.5x10

Superset

DB Rows
65x8
75x8
75x8

Wide grip pulldowns
120x8
120x8
120x8

ISO lateral pulldowns
(Single arm)
70x8/8
75x7/7
75x6/6
70x8/8

Superset

TBar rows
60x8
65x8
65x8
60x8

DB curls
15x12
20x10
25x8


Rear delt Destroyer set
(First 2 are hang & swing, last is full range)
25x60, 15x30, 7.5x15
25x30, 15x30, 7.5x20

20 mins sprints

Invalid Link Removed
 
Putting in great work, Kat! Out working most wannabe gym bros!
 
lukehayd said:
Just an FYI, I think I am going to do a short cut by the end of this month and through June to get ready for Mexico in July. I mean, how better to prepare than with a margarita flavored Radiate?!?! I'm sure y'all can make that happen!
*wink wink nudge nudge*
Click to expand...

Well at least you dont ask for TOO much
 
BEAST73 said:
love2liftkat, Nice Back!!
Click to expand...

ChocolateClen said:
Awesome back
Click to expand...

lukehayd said:
Just a reminder for TheMyth and FireTitan to get some margarita flavored Radiate made!! Lol!
Click to expand...

Brandinooooo said:
Holee sheet. FireTitan this needs to happen bro.
love2liftkat your back looks more defined since the last time I saw a pic. Good work!
Click to expand...

Studhorse said:
Back and Tris are looking good!
Click to expand...

ryane87 said:
Putting in great work, Kat! Out working most wannabe gym bros!
Click to expand...

Thank you guys so much!!! I'm so happy that this fat finally seems to be dropping!!!! I try to be a hard worker and push myself! I appreciate the support and positive words!

The margarita flavor would definitely be a big hit!!
 
Today's workout

Pwo was Radiate- of course!!

Bench
45x5
65x5
85x5
95x5
105x5
115x5
125x5 (lift off)
130x3
125x3
*its crazy the difference that a lift off makes! I struggle keeping tight enough without one

Squats
45x6
95x6
135x5
165x5
185x5
195x5
205x3
215x1- felt heavy as crap! Lol
225x2
225x2
Upper Back/rhomboid area cramped up on me several times in the heavier sets. Rests ended up around 2-3 mins for the last 2-3 sets.

4 sets of 10 Push-ups spaced throughout

Push press
85x5
95x4
95x4
95x4
95x3

Superset

Leg press
-we got a new one! It's nice
193x12-single leg
373x12
463x12
643x10
643x10
643x10

Lateral plate raises
10x12x6

Standing DB shoulder press
25x10
25x10


Outer quad/hip work:
Superset

Machine/bands
5 sets of 12-25

Leg extensions
90x12
110x8
110x8
110x8
110x7

Side lateral raise machine
50x8
30x12 slow with holds
30x12 " "
30x12 " "
 
Happy Monday all! I hope you all had a great weekend! Went Saturday without Radiate but yesterday I filled up my camelbak with an aminos/Radiate concoction. Today, I completely depended on the radiate. Got up at 5 to train, then spent all day working on a women's build habitat house. I carried lots of scaffolding, plywood sheets/2x4's, as well as covering 1/2 the house in siding. It was awesome and utterly exhausting at the same time! lol Not that it was that hard- just I'm not really use to it...I'm thinking I'll soak in Epsom salts of an hour tonight. (At least my forearms)

Pull-ups
6 sets of 8

Superset

Wide pulldowns
85x12
100x10
120x10
120x10
120x10

Seated cable rows
100x10
120x8
120x8
120x8
120x8

Superset

ISO row machine
204x10
204x10
204x10
204x10

Single leg stiff Deads
35x10/10
50x10/10
50x10/10
50x10/10

Superset

ISO lat pulldowns
(Seated sideways- weight per side)
70x8/8
70x8/8
70x8/8
70x8/8

Cable crunches
65x20
72.5x15
72.5x15
72.5x15

Superset

TBar rows
60x10
70x8
70x8
70x8

DB curls
20x12
20x12
20x12
20x12

Superset

Machine reverse flyes
65x12
65x12
65x12
65x12

Seated leg curls
90x12
90x12
90x12
90x12

Superset

BB rows
95x10
115x8
115x7

Cable crunches
72.5x15
72.5x13
72.5x12

Finished with 10 mins of interval running.
 
Thanks to Radiate I think I used half a container of wipes this morning!

This was the leg press machine after one of my sets. Lol
Invalid Link Removed

DB bench
20x8
35x8
40x8
50x8
50x8
50x7
50x7

Squats
*just warming up waiting on equipment
45x10 (w/hip circle)
95x8 (w/hip circle)
135x8 (w/hip circle)
155x8 (w/hip circle)

Single Leg press
238x12/12
238x12/12
238x12/12
238x12/12

Leg press -varied stance
463x12
643x10
643x10
643x10
643x10

Finished with 3 more sets of single leg press
237x12x3

Cable flyes
20x12
25x12
25x12
25x12

ISO shoulder press machine
*weight per side
35x8
35x8
35x8
35x8
**shoulders felt weak/tired from yesterday's work

Single Leg extensions
50x12x5

Abductor/Adductor work
5 sets of 25

Machine lateral raises
50x8
30x12
30x12
30x12
 
How do you like that hip circle? I was thinking about getting one! What size do you think? is it slingshot brand
 
Crushing these workouts Kat!!!
 
BEAST73 said:
Awesome Workout!
Click to expand...
Thank you Beast!!

lukehayd said:
I hope you wiped that off! That is just nasty! :p
Click to expand...

Haha no way! I like to share my awesomeness with everyone else!

SFreed said:
Impressive leg press!!
Click to expand...

Thank you!

Studhorse said:
She's a beast!
I couldn't get through that workout.
Click to expand...

Haha yes you could! Easily!

kjkitzman said:
How do you like that hip circle? I was thinking about getting one! What size do you think? is it slingshot brand
Click to expand...

Well, I actually just use one of my larger bands and double it so it fits my quads. I want to but one but I haven't yet. I'm cheap! Lol

MrKleen73 said:
Crushing these workouts Kat!!!
Click to expand...

Thank you Chris!!
 
Day late on hump day but what the heck...Invalid Link Removed
 
Thank you both!!! I am sooooo happy that the scale is finally moving and I am seeing progress! I have been trying to cut for 2+ years while only continuing to gain.
 
Quick intense workout powered by Radiate!


Superset

Deadlifts
45x10
95x8
135x5
165x5
185x5
205x5

Pull ups
5 sets of 8-10

ISO lat pulldowns
*weight per side*
70x8
70x8
70x8
70x8

TBar rows
70x8
70x8
70x8
60x10

Glute/ham machine
4 sets of 8-10

High cable rows with rope/stretch
60x12
65x12
67.5x12
67.2x12

Reverse flyes
70x12
70x12
70x12
70x12

Rear delt destroyer set
25x60, 15x30, 7.5x15(full range) drop set

*first 2 sets of drop set are hang n swings

If you've never done these- they are BRUTAL!!!!

15 mins stairs
 
love2liftkat said:
Day late on hump day but what the heck...Invalid Link Removed
Click to expand...
Killing it girl!

I don't know if I asked you this before but how often do you weigh yourself?

Whenever I'm helping someone train and lose weight, I always tell them to use a scale weekly. Weigh yourself one morning, write the number down, then weigh yourself the following morning. Then average both numbers and that's your actual weight.

Only because you can fluctuate a couple pounds day to day and it can be a real motivation killer.
 
Looking good as always!!
 
you look great! Do you follow macros or just worry about calories? Do you carb cycle when you dieting?
 
Studhorse said:
Really looking good! Stay the course girl!
Click to expand...

Thank you!!

Brandinooooo said:
Killing it girl!

I don't know if I asked you this before but how often do you weigh yourself?

Whenever I'm helping someone train and lose weight, I always tell them to use a scale weekly. Weigh yourself one morning, write the number down, then weigh yourself the following morning. Then average both numbers and that's your actual weight.

Only because you can fluctuate a couple pounds day to day and it can be a real motivation killer.
Click to expand...

Thank you! I signed up for a challenge type thing at a local Nutrishop with the girls at work. Weigh ins are every two weeks on an InBody scale. That's a good idea about averaging numbers! I know mine fluctuates a lot!

FireTitan said:
Kat Youre continued work ethic is nothing less than stellar!!! You gonna try the Cherry Slush when it drops later?
Click to expand...

Thank you!! Yes, I won one in the "egg hunt" I'm so excited to try it!

Rocket3015 said:
Looking good as always!!
Click to expand...

Thank you!!

kjkitzman said:
you look great! Do you follow macros or just worry about calories? Do you carb cycle when you dieting?
Click to expand...

Thanks girl! I follow macros...I have done pretty much everything -carb cycling, calorie cycling, carb backloading, low carb....... Currently, I am doing IF 16/8 Macros are roughly 150p/150c/60f. I haven't been counting per say the past month but I pretty much eat the same things all of the time so no real need after you know the macros. Lol
 
love2liftkat said:
Thank you!!



Thank you! I signed up for a challenge type thing at a local Nutrishop with the girls at work. Weigh ins are every two weeks on an InBody scale. That's a good idea about averaging numbers! I know mine fluctuates a lot!



Thank you!! Yes, I won one in the "egg hunt" I'm so excited to try it!



Thank you!!



Thanks girl! I follow macros...I have done pretty much everything -carb cycling, calorie cycling, carb backloading, low carb....... Currently, I am doing IF 16/8 Macros are roughly 150p/150c/60f. I haven't been counting per say the past month but I pretty much eat the same things all of the time so no real need after you know the macros. Lol
Click to expand...
Fcck yeah! Nutriship rocks. I have one here.
 
I don't know how many people tell me to eat low carb....... so didn't know if that was superior than just eating a deficit - I usually do 40%c/40%p/20%f. Welcome to the IF group. I currently do 16/8 as well - makes cutting so easy.

Never heard of carb backloading..
 
You must log in or register to reply here.
Back
Top