Here's to my first log
- Thread starter love2liftkat
- Start date
love2liftkat
Board Sponsor
Lol thank you BigRed!!
Thank you!!
Thank you! I was satisfied today!! Weights didn't feel as impossible this week!! I don't know if I would ever have the guts to prance around on stage! Lol Definitely would love the be conditioned for one though!
Haha thank you!!
Thank you! You hanging in ok?
Thank you! I love that poster!! Actually one of my favs! I've posted it on fb before!! Lol
Goliath1
Banned
Happy Monday guys and gals! Had a great chest/shoulder workout this morning! It's a mod to low volume week and actually stuck to it! I know, I know it's hard to believe! Haha it allowed me to get 20 mins of tabata in this morning too! I actually had 2 separate guys come up to me today! One said I was really leaning out and the other commented on how I train like a beast!So sweet! Made me feel great!! Hammer strength Machine flat press (1st time trying this machine- weight = loaded lbs per side) 15x10 20x10 25x8 30x8 35x2, 30x6, 25x5- dropset bc I couldn't get the full 8 Incline BB bench (1-2" above chest) 75x6 85x6 85x6 85x6 Flat BB Bench-hard flex 85x6 95x5 105x4-PR? 105x3 Dips 1 set to failure (10) Rev flyes ss w band over and backs 55x20/10 60x15/10 65x12/10 70x10/10 Wide BB rows -elbows up (for rear delts) 1st time doing these- I really like them!! SS w BO&B 55x15/10 65x15/10 75x15/10 Side lateral raises -all reps on 1 side then other 12.5x15-WU 15x12 15x12 Tabata 20 mins (20 sec/10 sec) Jump n Jacks Plank Jacks Bicycle crunches Mountain climbers Riser jumps (6 risers-added 1) Skater leaps Rest 45 secs Repeat 4 times **did these in the yoga room and it was quite warm in there! Made for a really good sweat! Lol Have a wonderful day!!
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Lol This is going to be you pretty soon!!
Massive sessions! Hope your feeding those musckkles!!
love2liftkat
Board Sponsor
Thank you!!
That's good!! I know that will put a smile on your face!
Hahaha thank you! I've been debating upping my calories closer to maintenance and slowly work up to build more muscle! Hmmmm decisions decisions...I have been in a deficit since roughly 2005
Goliath1
Banned
Thank you!! That's good!! I know that will put a smile on your face!
More calories = more muscle = easier to shred up even more..
Your looking great either way..
Gunna have my wife start following your log and give her some motivation!!
superbeast668
Well-known member
If you got the spare change you oughta hit up my coach. He'll keep you lean WHILE feeding you calories. I haven't ran numbers yet but he gave me a very healthy increase
love2liftkat
Board Sponsor
Thank you very much!!! I would love to have her join! That would be awesome!!!
I wish I did SB! I would do that in a heart beat! Unfortunately, all of my change goes to the kids. Maybe one day I can! I know I would make tons of progress that way!!
love2liftkat
Board Sponsor
kenpoengineer
Well-known member
Congrats on the PR! Every time I read one of your lifting session logs I shake my head and smile!!
love2liftkat
Board Sponsor
Happy Tuesday! Man, did I not want to roll out of bed at 4:30 this morning! Lol Got in a great back workout though. Only had about 10 mins left over so I just did a little jump rope practice. I suck at jump rope! Haha My hand/eye coordination is good but my hand/foot coordination is not so good! I'm getting the hang of it though. Lol
Had both girls there today so things took a little longer. I don't have them doing deads yet primarily because time is too short to teach them good form and they get frustrated easily. So I save the Deadlifts for last and do them alone. Today's routine called for reeves but I stuck with conventional due to still working to learn form. They are feeling better each time I do them though!! On to the wo now....
Back: Mod-low volume
One arm bb rows- small plates for nice stretch
15x8
20x8
30x8
40x8
50x8
Wide pull downs to forehead with full stretch
120x8
130x8
140x8- swung and kicked my legs to get down-- sure that was quite entertaining!! Lol
Db pullovers
40's were taken so I used the 45's and what do you know...I made it through!!! Yay
45x10
45x10
45x10
Conv. Deadlifts
95x6
135x6
145x6
155x6
165x3
145x6
I moved my hands out a smidge today and it really seemed to help get it off the floor. I've learned it's hard to be quiet with these too! Lol
Good mornings (3 sets to failure)
55x15
65x15
75x15- took a couple breathes to make it to 15
Jumping rope/abs 10 mins
Back feels nice and tight. Have a fabulous day everyone!!!
Had both girls there today so things took a little longer. I don't have them doing deads yet primarily because time is too short to teach them good form and they get frustrated easily. So I save the Deadlifts for last and do them alone. Today's routine called for reeves but I stuck with conventional due to still working to learn form. They are feeling better each time I do them though!!
On to the wo now....Back: Mod-low volume
One arm bb rows- small plates for nice stretch
15x8
20x8
30x8
40x8
50x8
Wide pull downs to forehead with full stretch
120x8
130x8
140x8- swung and kicked my legs to get down-- sure that was quite entertaining!! Lol
Db pullovers
40's were taken so I used the 45's and what do you know...I made it through!!! Yay
45x10
45x10
45x10
Conv. Deadlifts
95x6
135x6
145x6
155x6
165x3
145x6
I moved my hands out a smidge today and it really seemed to help get it off the floor. I've learned it's hard to be quiet with these too! Lol
Good mornings (3 sets to failure)
55x15
65x15
75x15- took a couple breathes to make it to 15
Jumping rope/abs 10 mins
Back feels nice and tight.
Have a fabulous day everyone!!!
love2liftkat
Board Sponsor
Haha thanks! That made me smile!
Thank you! I'm sure there was a person or two laughing at me!
Deads are getting better! I can't believe I hadn't done them all along! Gonna have to get some shin guards - they're getting nice and bruised. Haha
love2liftkat
Board Sponsor
I like to talk a lot! Lol ;p
RegisterJr
Legend
I'd love to see a vid of the kicking.. Nice solid deads!
Tagger
Well-known member
kenpoengineer
Well-known member
No expert here: concerning the bruising on deadlifting. Do you start with the bar over the middle of your shoe's laces (middle of foot)? By doing this I never drag the bar up the chins. No bruises. Anyone else's thoughts?
Tagger
Well-known member
When I dead lift, I start with the bar on my shins from the beginning.
If someone starts with it there, then you don't see the back round as often in beginning stages of the pull.
Edit..
If you are seeing bruises you may be trying to pull with your shoulders and back to early in the lift.
That will cause you to slam it against your shins if you start with the bar far away from your shins.
This is how I go about deadlifting.
1. Get my grip.
2. Roll the bar to my shins.
3. Get momentum before the deadlift (only on the first rep) by dropping my butt into a squat position, keeping my heels on the floor.
4. Lift backwards at a 10 degree angle (this compensates for having the weight in front of you) only using my legs.
5. Once the weight has almost cleared or cleared my knees I use my upper back muscles to flex backwards to help drag the weight to my midsection.
Obviously this is all one compound lift and my back doesn't do the whole dragging from the knees.
The force from the legs should do 90% of the work.
RegisterJr
Legend
Exactly this. Shins to bar or maybe a fraction of an inch off. Keep the shins as straight as possible going down (helps keep the weight on your heels).
It's going to touch your shins. Bruises/scrapes will happen, or you can wear those tall socks or pants.
packers6211
Well-known member
Awesome workout!!! Kat the machine!!! But then again your back workouts are always wicked!!
love2liftkat
Board Sponsor
Haha sure you would! Thank you!!
Lol I have one- just no videos to post.
Thank you!!!
The "thank" button is back!!! Woohoo!!!
Thanks guys for the dead tips!!! Always welcome and helpful! I don't roll the bar because the plates are not rounded but the rest sounds spot on to what I'm working to accomplish. The bruising is more just from rubbing- it's not major and I'm not "hitting" my shins per say.
Duramaxhd
Well-known member
Start bar positions is something he have to work on yourself and what feels best for u
I typically start with the bar over mid foot
Then to start I suck air get a tight core bend at the hips grip the bar take the slack out bring my knees down drive thought the heels pulling straight up the leg, then when your past your knees drive hips forward in to the bar to finish when u go back down I find it easier to unhinge the hip drop the weight forward then bend the knees to set it down so I don't hit my knee cap
Nice workout this morning get ready to go to mine in a few
I typically start with the bar over mid foot
Then to start I suck air get a tight core bend at the hips grip the bar take the slack out bring my knees down drive thought the heels pulling straight up the leg, then when your past your knees drive hips forward in to the bar to finish when u go back down I find it easier to unhinge the hip drop the weight forward then bend the knees to set it down so I don't hit my knee cap
Nice workout this morning get ready to go to mine in a few
love2liftkat
Board Sponsor
Thank you!!! You all have very good ways of explaining how you do them!
Thank you Simon!! I agree! It really is!
love2liftkat
Board Sponsor
I wish they did! I go to a dumb commercial gym. Starting to look into my options for when my contract is up.
RegisterJr
Legend
liftandswim
Well-known member
It increases the ROM, I believe.
love2liftkat
Board Sponsor
Good morning! It's Wednesday!! Yay! Today is the last full patient day for the week! The Dr. will not be there tomorrow! Today was arm day...no SS or anything today! Actually got 30 seconds between sets! I know!! I got a wicked arm pump today too!!!! Feel like I have man arms! Lol Only one girl showed up today so things moved nice and quick! She was in an ill mood so she left as soon as we finished the md routine...I stayed and did a few more exercises. I was going to do tabata but I decided to do that at lunch so I'd have a full 30 mins. I know, I didn't stick to the mod to low volume this time. (surprise, surprise)
Rope pushdown
20x15
25x15
25x20
27.5x15
30x12
32.5x10
35x8
Dip Machine
120x8
130x8
135x8
Pronated DB kickbacks
20x8x3
Standing DB curls palms up both arms
15x8
20x8x2
Ez bar curls w 3 sec descent
35x6
45x6x2
Hammer curls
12.5x10x2-wu
15x10x3
Rev ez bar preacher curls
20x8
30x8x2
End of meadows
SS bench dips and concentration curls
+45x12/25x6
+90x10/20x12
+115x8/20x15
+125x6/20x15-PR on dips! The guy I asked to put the weights on my lap told me he wouldn't be able to lift them if I added any more! Haha
90x12/20x15
Machine tri extension (all reps on one side then other- to keep moving)
25x15
20x20
15x25
10x30
Ok I'm done now! It was time to go home! Lol I hope you all have an awesome day!
I know!! I got a wicked arm pump today too!!!! Feel like I have man arms! Lol Only one girl showed up today so things moved nice and quick! She was in an ill mood so she left as soon as we finished the md routine...I stayed and did a few more exercises. I was going to do tabata but I decided to do that at lunch so I'd have a full 30 mins. I know, I didn't stick to the mod to low volume this time. (surprise, surprise)Rope pushdown
20x15
25x15
25x20
27.5x15
30x12
32.5x10
35x8
Dip Machine
120x8
130x8
135x8
Pronated DB kickbacks
20x8x3
Standing DB curls palms up both arms
15x8
20x8x2
Ez bar curls w 3 sec descent
35x6
45x6x2
Hammer curls
12.5x10x2-wu
15x10x3
Rev ez bar preacher curls
20x8
30x8x2
End of meadows
SS bench dips and concentration curls
+45x12/25x6
+90x10/20x12
+115x8/20x15
+125x6/20x15-PR on dips! The guy I asked to put the weights on my lap told me he wouldn't be able to lift them if I added any more! Haha
90x12/20x15
Machine tri extension (all reps on one side then other- to keep moving)
25x15
20x20
15x25
10x30
Ok I'm done now! It was time to go home! Lol I hope you all have an awesome day!
Duramaxhd
Well-known member
I found when doing rep work the unevenness can push/pull the bar out of position for your next pull leaving u more susceptible to injury
kenpoengineer
Well-known member
No old lady sagging triceps for you! Lol. Nice work as usual!
love2liftkat
Board Sponsor
Ahh yes I have to reposition the weights for each set-so I could see that happening!
Lol thank you!
Side note that I forgot to add....I've been very hungry. Not eating more though calories are still around 1800...I have been trying to tinker with my carbs though. I'm feeling leaner everywhere but my dumb stomach. Lol
RegisterJr
Legend
Man arms, huh? I think not.
Nice work. We need to contact meadows and tell him his workouts are just too sissified for you. Lol
Nice work. We need to contact meadows and tell him his workouts are just too sissified for you. Lol
BigRed1974
Well-known member
Most men wish they had a set of arms like you
puccah8808
Legend
Great job, Kat! I'll have to try to keep up with your arm sesh today. I saw a guy with the oddest shaped arms last night. His arms were like S S S S. Like he over trained his tris and had no bis.
love2liftkat
Board Sponsor
Haha wouldn't that be interesting!
Most men wish they had a set of arms like you
Aww thanks BigRed!!
You better be careful! No injuries allowed!!
. Haha that's crazy! The guy that helped me place my weight this morning is a "bro day" type. Chest, arms and shoulders over and over! LolThank you Turff! I was excited to get more reps and weight!!
Hahaha you're sweet! Thank you!
love2liftkat
Board Sponsor
Went in for my lunch tabata session! I think this was one of the hardest yet! Keep trying to make each round a little longer and intense. I'm keeping most exercises to cardio type exercises too.
Warm up 5 mins walking
Everything 20/10 except jump rope was 30 seconds or more
Jump n jacks
Riser jumps (6)
Sit ups
Plank jacks
Russian plate twists (10lb)
Mountain climbers
Shuttle runs
Jump rope
Rest 1 min
***Repeat 4 times***
2.5lbs plates added to jump n jacks for last 2 rounds
Followed with 1 min jump rope
Total 21 mins not including walking
Cool down 15 mins walking
Heading to eat my lunch and back to work
Warm up 5 mins walking
Everything 20/10 except jump rope was 30 seconds or more
Jump n jacks
Riser jumps (6)
Sit ups
Plank jacks
Russian plate twists (10lb)
Mountain climbers
Shuttle runs
Jump rope
Rest 1 min
***Repeat 4 times***
2.5lbs plates added to jump n jacks for last 2 rounds
Followed with 1 min jump rope
Total 21 mins not including walking
Cool down 15 mins walking
Heading to eat my lunch and back to work
love2liftkat
Board Sponsor
BigRed1974
Well-known member
Definitely see some tricep!
superbeast668
Well-known member
I think I see a little more tricep??!!
Definitely coming along.
love2liftkat
Board Sponsor
Thanks guys! My triceps have been a big challenge to get to show.
puccah8808
Legend
I see boobies!
superbeast668
Well-known member
Thanks guys! My triceps have been a big challenge to get to show.
Heavy ass parallel bar dips bench close grips and skull crushers should be your main movers for mass. Don't even play with cables and ropes.
RegisterJr
Legend
I don't disagree with the Do's, but I wouldn't suggest staying away from ropes and cables. I've made some great progress with them, and Meadows has a pretty solid resume with his use of them. I see no reason to limit the motions of any muscle when looking for size.