Kat and Puccah's Strong is the new sexy log

[Rocket3015]

The older I get the lighter my hair gets ????

 

[love2liftkat]

The older I get the lighter my hair gets ????

 

[love2liftkat]

Sometimes after sprints and deads...you just want to go home and sleep! Struggling to finish my workout now! Lol

 

[wasme]

Still got big guns!

 

[love2liftkat]

Sorry a bit late - long busy day/night with cakes.

Friday's notes....

workout was good. I struggled a bit with energy after deadlifts but I think a lot of it is emotional. I've been a little down the past week or so. Many of you are on FB and know but I lost one of my very best friends, growing up, last week. I've been able to push through most of the time but spend the majority of my cardio time just praying for her family and for peace.


On to today's workout...

Warmed up on stairs 10 mins
Sprints 15 mins 1min intervals

Deadlifts
45x10
95x10
135x10
155x5
175x5
185x5
195x5
205x5
215x5
225x5

Superset

Pull ups
5 sets of 6-10

Cable crunches
65x15
70x15
75x12
75x12
80x10

BB row
95x10
115x8
125x6
105x10

Superset

Wide pulldowns
100x15
120x12
140x10
130x10
120x10
100x12, 85x12, 70x12 dropset

Rope Cable rows
65x15
72.5x12
72.5x12
75x12
80x10
80x8

Superset
Double Cable Reverse flyes (shoulder level)
5x25
7.5x20x5

Double cable Reverse flyes (high)
10x30
12.5x20x5

 

[MrKleen73]

Sorry for your loss Kat, I saw it on FB but again I wish you some peace in your time of mourning.

 

[love2liftkat]

Sorry for your loss Kat, I saw it on FB but again I wish you some peace in your time of mourning.

Thanks Chris! Means a lot!

 

[love2liftkat]

Monday

Thought for the day- got me through my workout.
“For I can do everything through Christ, who gives me strength.” Philippians‬ *4:13‬ *NLT‬‬

I literally prayed this for my last 3 sets of squats

**fasted**

stairs 20 mins

Bench press
45x10
65x5
85x5
100x5
110x5
115x5
120x5
125x5
130x4
135x3 rep PR
95x10-pause

Squats
45x10
95x8
135x5
155x5
165x5
175x5
185x5
195x5
205x5 rep PR


Push press
75x6
85x6
95x5
100x4

Side lateral raises
10x30x2
Alternating- 10x50
***Out of time

It's been quite a day! I was very happy with my workout minus wanting about 20 more minutes to finish off shoulders. Once I got home my youngest was complaining about his stomach. He had a project due so I figured it was nerves until I kissed his head goodbye and realized he had fever. Thankfully we didn't have a full load of patients today so I was able to do lab work from home with him. Unfortunately, poor little guy can't seem to break his fever now so it looks like I'll be off tomorrow and taking him to the dr.

 

[Rocket3015]

Hope the little one feels better!!

 

[puccah8808]

Anybody have a Fitbit? I need more people to beat.

 

[MidwestBeast]

Anybody have a Fitbit? I need more people to beat.

*raises hand*

 

[Rocket3015]

Anybody have a Fitbit? I need more people to beat.

I just broke mine!

 

[packers6211]

I do!!!! We are actually doing a weight loss slash fitness contest at work. Just started this last Friday and goes through mid Dec. I got the blaze. I came into work and saw it sitting on my desk. My friend from high school that works with me bought it and had it for 2 weeks and decided he didn't have time for it so gave it to me. I was like damn Happy birthday to me lol. So add me Puccah!!!

Kat your fitness routine is still solid as ever!!! Hope the fam and business is doing good!!

 

[puccah8808]

*raises hand*

I do!!!! We are actually doing a weight loss slash fitness contest at work. Just started this last Friday and goes through mid Dec. I got the blaze. I came into work and saw it sitting on my desk. My friend from high school that works with me bought it and had it for 2 weeks and decided he didn't have time for it so gave it to me. I was like damn Happy birthday to me lol. So add me Puccah!!!

Kat your fitness routine is still solid as ever!!! Hope the fam and business is doing good!!

Awesome! Emails, please.

 

[puccah8808]

Thinking about switching gyms. Help!

Current gym-
Pros-
-Great environment.
-lots of machines.
-reasonably priced.
Cons-
-across town.
-limited hours.
-old equipments.
-having to join another club in order to do cardio before work.

The new gym I want to join is on the way to work and will cost me $39 a month with an annual fee of $49. This will be more than doubled what I am currently paying.

A definite plus- It will be 24 hours so I will not have to rush on the weekends. I called and even though they have "free trials" online, the guy on the phone said they currently do not (this made me judge them already). I don't want to commit to a two year membership before trying it out.

New gym-
Pros-
-Lots of classes.
-24 hours.
-close to work.

Cons-
-price.
-2 year contract.

HELLLLLLPP!!!!

Edit: just called the gym and the guy is going to let me try it out today. There's also a special going on- $30 a month, no contract, and cancel any time!

 

[RegisterJr]

That's reasonable, especially for 24 hour access.

 

[love2liftkat]

That's not bad at all! I'd pay that in a heartbeat for 24hrs access!

 

[TheMovement]

A 24HR Fitness Center is worth that easily. However I would make sure that you get that membership in writing as I would think if that manager leaves the next one can choose not to honor that verbal contract. I like contract that are cancel anytime and no 2 year commitments. One year at a time is the most I do

 

[love2liftkat]

Today was one of those days where it seemed almost impossible to get to the gym. I overslept due to taking NyQuil, had to work through lunch, got off early to go but had to leave bc my daughter missed the bus home...... finally got to the gym about 5. Let me just say I am SOOOOOOO grateful that I get to train early in the mornings! Not sure I'd have the patience after work every day to deal with the type of people there. Lol

Anyways! I hope you're all doing well!

 

[MrKleen73]

Today was one of those days where it seemed almost impossible to get to the gym. I overslept due to taking NyQuil, had to work through lunch, got off early to go but had to leave bc my daughter missed the bus home...... finally got to the gym about 5. Let me just say I am SOOOOOOO grateful that I get to train early in the mornings! Not sure I'd have the patience after work every day to deal with the type of people there. Lol

Anyways! I hope you're all doing well!

This is so the way I feel. Once you experience the gym during off hours it is almost like being punished having to go when it is busy!

 

[whiteboy3192]

Kat that sounds like the kind of day that you should have stayed in bed and had a you day

 

[love2liftkat]

This is so the way I feel. Once you experience the gym during off hours it is almost like being punished having to go when it is busy!

Yes! Exactly! Makes me spoiled! Haha

Kat that sounds like the kind of day that you should have stayed in bed and had a you day

Lol IKR! I was determined to get it in though! I don't train on the weekends so I'm dying by Monday for some lifting!

 

[love2liftkat]

Push Day 1

Bench
45x8
65x8
85x8
105x5
115x5
125x5
130x5
115x8

Squats (heels on 5lb plates)
Bw x15
45x10 w/ hip circle
95x8 w/ hip circle
135x5
155x5
165x5
175x5
185x5
195x5- feet flat
135x8-feet flat

Push press
75x6
85x6
95x5
105x4
105x3

Lateral raises
15x12
15x12
15x12
15x12
10x15
7.5x15(front to side/side to front)

DB rotations
10x25
10x25
10x25

Machine lateral raises
30x12
30x12
30x12
30x12

Cable ab crunches (superset throughout workout)
165x15x8

 

[Rocket3015]

Always Killing it!!

 

[MrKleen73]

Nice and up to 130x5 on that bench! Strength is climbing!!!!

 

[RegisterJr]

Way to go Kat, your're benching more than I am right now. lol

 

[puccah8808]

I can't wait to see you in yours, Kat!

 

[Rocket3015]

I like it!!!

 

[packers6211]

Kat is always superwoman!!!! P I'm jealous of that shirt!!! Hope every one been doing good.

 

[love2liftkat]

Thanks guys!! I'm glad strength is going up! It seems to take turns on one lift or another. Form and speed is improving as well!
puccah8808 you look hot in your tank!! I LOVE mine!! I forgot to take a pic in my blue one but here's the red one...

Here are all of my other workouts from this week...

Pull day 1-Tuesday

*no deads today -annoying piriformis*

Foam roll glutes/lower back/hams/IT Band

Pull ups- various grips, body weight, and some sets with a light band

7 sets of 6-10

DB row
55x10
65x10
75x10

Superset:

Wide grip pulldowns
100x15
120x12
120x12
120x12

Cable rope row high/low
57.5x15
65x12
65x12
65x12
65x12

Seated cable rows
120x10
120x10
120x10
120x10

Machine rev flyes
55x20
55x20
55x20
55x20

I think that was most of it. Forgot to write it all down.

Wednesday- 20 mins sprints

Thursday
AM-
Headed for the gym at 5. There was a train stopped on the train tracks that run through town. Long story short, I was unable to get around so I went to the dam about 5:30 and walked. It was very peaceful and dark. Turned out to be a time of prayer and quiet time with God! I really needed it too!! God always knows best!

Lunch- went to the gym

Push day 2

Bench
45x10
65x8
85x6
105x5
115x5
125x5
130x5

Squats
Bw x 15
45x10
95x8
135x5
155x5
165x5
175x5
185x5
195x5

Front squats
75x10
95x10
105x10
115x10
115x10

DB press
25x12
30x10
35x8
35x7, 25x6, 15x10 all to failure

Side lateral raises
15x12x3 sets

Machine lateral raises
30x12x3

Cable flyes
25x10
20x15
22.5x12

Friday

Pull day 2

Deadlifts
45x8
95x5
135x5
155x5
175x5
195x5
205x5
215x5
185x5

Machine ISO wide rows
150x15x4

Pull ups
5 sets of 8-10

Straight arm pulldowns
42.5x12x3

DB curls
20x10
25x8
25x8

Ab crunches
65x15x2
72.5x10x2

 

[BloodManor]

Pretty woman, ink and lifters
In!1!

 

[fro60ol]

Thanks guys!! I'm glad strength is going up! It seems to take turns on one lift or another. Form and speed is improving as well!
puccah8808 you look hot in your tank!! I LOVE mine!! I forgot to take a pic in my blue one but here's the red one...View attachment 141257
View attachment 141258


Here are all of my other workouts from this week...

Pull day 1-Tuesday

*no deads today -annoying piriformis*

Foam roll glutes/lower back/hams/IT Band

Pull ups- various grips, body weight, and some sets with a light band

7 sets of 6-10

DB row
55x10
65x10
75x10

Superset:

Wide grip pulldowns
100x15
120x12
120x12
120x12

Cable rope row high/low
57.5x15
65x12
65x12
65x12
65x12

Seated cable rows
120x10
120x10
120x10
120x10

Machine rev flyes
55x20
55x20
55x20
55x20

I think that was most of it. Forgot to write it all down.

Wednesday- 20 mins sprints

Thursday
AM-
Headed for the gym at 5. There was a train stopped on the train tracks that run through town. Long story short, I was unable to get around so I went to the dam about 5:30 and walked. It was very peaceful and dark. Turned out to be a time of prayer and quiet time with God! I really needed it too!! God always knows best!

Lunch- went to the gym

Push day 2

Bench
45x10
65x8
85x6
105x5
115x5
125x5
130x5

Squats
Bw x 15
45x10
95x8
135x5
155x5
165x5
175x5
185x5
195x5

Front squats
75x10
95x10
105x10
115x10
115x10

DB press
25x12
30x10
35x8
35x7, 25x6, 15x10 all to failure

Side lateral raises
15x12x3 sets

Machine lateral raises
30x12x3

Cable flyes
25x10
20x15
22.5x12

Friday

Pull day 2

Deadlifts
45x8
95x5
135x5
155x5
175x5
195x5
205x5
215x5
185x5

Machine ISO wide rows
150x15x4

Pull ups
5 sets of 8-10

Straight arm pulldowns
42.5x12x3

DB curls
20x10
25x8
25x8

Ab crunches
65x15x2
72.5x10x2

Killing it as always Kat!!!!!

 

[Rocket3015]

Kat you are looking pretty as always!

 

[puccah8808]

You look gorgeous, Kat!

 

[MidwestBeast]

Looking great, Kat!

 

[wasme]

Always so beautiful Kat!

 

[whiteboy3192]

Stunning ladies stunning !!!

 

[puccah8808]

It's Saturday, fun day..... at the gym.

Sike... I hurt my neck last night at the gym.

 

[fro60ol]

It's Saturday, fun day..... at the gym.

Sike... I hurt my neck last night at the gym.

Still looking as beautiful as ever tho!!

 

[BloodManor]

It's Saturday, fun day..... at the gym.

Sike... I hurt my neck last night at the gym.

Pure hhnnnnggggg

 

[MidwestBeast]

Sorry to hear about your neck, puccah. Looking great, though!

 

[puccah8808]

Still looking as beautiful as ever tho!!

Pure hhnnnnggggg

Sorry to hear about your neck, puccah. Looking great, though!

Thank you guys! You're the best.

I hurt my shoulder doing stupid calf raises. Just because it feels easy does not mean that it won't hurt you later.


Dinner at a buffet with my sister....

Sister: Are you going to eat more?
Me: Nah, I'm full.
Sister: You only had one plate. You better eat more since I paid. Don't waste my money!
Me:
(The struggle)

 

[whiteboy3192]

U think ur neck is sore what about all the men u pass that end up with whiplash ??? Damn if u walked past me I'd be doing a triple take

 

[puccah8808]

U think ur neck is sore what about all the men u pass that end up with whiplash ??? Damn if u walked past me I'd be doing a triple take

Haha, you're awesome!

 

[puccah8808]

Get a girl who can do it all...

 

[whiteboy3192]

The guns are blocking them impressive legs. !

 

[BloodManor]

Nice collection
Just have a glock and a smith
I know the buffet feels - dim sum on a cut is horrible

 

[Joedoubledose]

Get a girl who can do it all...

Puccah with the pistols ! I forgot you were raised by the streets

 

[puccah8808]

Puccah with the pistols ! I forgot you were raised by the streets

Hahah, yessss! Classy with a touch of hood! ?

Nice collection
Just have a glock and a smith
I know the buffet feels - dim sum on a cut is horrible

Dim sums are a hit or miss with me.

The guns are blocking them impressive legs. !

Haha, the gains are gone.

 

[BloodManor]

Pic of lost gains?