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Kat and Puccah's Strong is the new sexy log

The wider the shoulders the smaller the waist looks, Great looking arm and shoulder tie in!
 
Happy Friday!! Today was leg day! Love/hate sort of thing! Friend trained with me this time so it helps distract from the pain and tiredness! Lol

Leg press machine
90x15
110x15
130x15
*switched to single leg*
90x12x6 sets each leg
-not a fan of this machine but plate loaded leg press was taken

SS 1
Walking lunges
4 sets of 12 each leg

Lateral hip circle walks
4 sets of 8 each way
*these may not seem like much but they are tough!! Lol

SS 2
Smith machine Kneeling squats
170x8
180x8
190x8x2 sets

Single leg glute bridge (foot on bench)
4 sets of 12 each leg

SS 3
Leg extensions
90x15
110x12x3 sets

Seated Leg curls
70x15
90x12x3 sets

SS 4
Glute cable kickbacks
20x10x3 sets each leg

Single leg extensions (rotated for outer focus)
50x15x3 sets each leg

Finished with stretching
 
Happy Monday! Here we go again! Great weekend playing on the lake again! Weather was perfect! Much cooler than it has been!!

Started with cardio
25 mins incline walking/running intervals

Chest/tris/abs

SS 1
DB bench
25x12
35x10
45x8
50x8
55x6 pretty sure that’s a PR?
55x6
55x5

Band over & backs
7 sets of 12

SS 2
Cable flyes
30x12x3 sets
27.5x12

Overhead tri Extensions w rope
52.5x12x4 sets

SS 3
Incline B.B. bench
85x6
95x5x3 sets

Db kickbacks
15x15x4 sets
(5 reps pronated, neutral, & supinated)

SS 4
Cable crunches
90x15x3 sets
90x12
82.5x15x2 sets

Hanging leg raises
6 sets of 12-15

Would hang to stretch on bars between sets. So I threw in a few pull-ups with these too.
 
Energy is lacking a good bit today but I still feel like I was able to get in a decent workout. Total time was about 50-55 mins

Started with 15 mins on cardio-bike

Banded wide Pull ups
6 sets of 10

SS 1
Seated cable rows
100x15
120x12x4 sets

Wide grip pulldowns
120x12
140x10x4 sets

SS 2
HS iso lat rows
(Weight per side)
107x8x4 sets

Db pullover -lat focus
45x12x4 sets

SS 3
Double cable pulldowns -rotating
(Weight per side)
42.5x15
50x12x3 sets

Hypertension
4 sets of 12

Stretching/rolling lower back was tight today

Work has been crazy!! Summer is always busy but we had 2 girl leave a few months back and my boss isn’t planning to hire anyone to cover their positions...so, needless to say it’s been intense trying to keep up! I’m so tired today that if it was possible, I would even skip dinner to go straight to bed when I got home! I obviously don’t miss meals either! Lol
 
love2liftkat said:
Energy is lacking a good bit today but I still feel like I was able to get in a decent workout. Total time was about 50-55 mins

Started with 15 mins on cardio-bike

Banded wide Pull ups
6 sets of 10

SS 1
Seated cable rows
100x15
120x12x4 sets

Wide grip pulldowns
120x12
140x10x4 sets

SS 2
HS iso lat rows
(Weight per side)
107x8x4 sets

Db pullover -lat focus
45x12x4 sets

SS 3
Double cable pulldowns -rotating
(Weight per side)
42.5x15
50x12x3 sets

Hypertension
4 sets of 12

Stretching/rolling lower back was tight today

Work has been crazy!! Summer is always busy but we had 2 girl leave a few months back and my boss isn’t planning to hire anyone to cover their positions...so, needless to say it’s been intense trying to keep up! I’m so tired today that if it was possible, I would even skip dinner to go straight to bed when I got home! I obviously don’t miss meals either! Lol
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I hear you on work. They laid off 6 out of 9 in my Department 2 years ago and haven't hired anyone back yet. 21 hired in the shop and 6 in other admin areas.
this Trump economy is killing me!
 
Studhorse said:
I hear you on work. They laid off 6 out of 9 in my Department 2 years ago and haven't hired anyone back yet. 21 hired in the shop and 6 in other admin areas.
this Trump economy is killing me!
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Yikes! That’s rough!! Remind me what you do again?
 
Lol you guys are so funny
 
love2liftkat said:
Lol you guys are so funny
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I may have lost a little sanity with the upcoming move and trying to train my replacement at work but at least I still have a bit of my warped humor left. ;)

BTW, I'm still put to shame by your routines. Can't wait to get everything set back up and get to lifting again. I did get a compliment from my replacement at work the other day..... well, at least I'm taking it as a compliment. He told me, "Dude! The way you lift all these heavy ass beams and the way you look, you gotta be on steroids!" Lol! Some people are just clueless!
 
lukehayd said:
I may have lost a little sanity with the upcoming move and trying to train my replacement at work but at least I still have a bit of my warped humor left. ;)

BTW, I'm still put to shame by your routines. Can't wait to get everything set back up and get to lifting again. I did get a compliment from my replacement at work the other day..... well, at least I'm taking it as a compliment. He told me, "Dude! The way you lift all these heavy ass beams and the way you look, you gotta be on steroids!" Lol! Some people are just clueless!
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I get that alot at work too. I hear alot of the "hulk" and "human forklift" stuff lol
 
lukehayd said:
I may have lost a little sanity with the upcoming move and trying to train my replacement at work but at least I still have a bit of my warped humor left. ;)

BTW, I'm still put to shame by your routines. Can't wait to get everything set back up and get to lifting again. I did get a compliment from my replacement at work the other day..... well, at least I'm taking it as a compliment. He told me, "Dude! The way you lift all these heavy ass beams and the way you look, you gotta be on steroids!" Lol! Some people are just clueless!
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Haha that’s awesome! You work hard!! No one said only gym workouts count!

How are things going with your moving plans? Are you looking forward to it?
 
Feeling a little better today! Slept until 6 yesterday, took and nap at lunch and laid down for about 15-20 mins after work last night.

Shoulder today

Started with intervals on the treadmill 20 mins


Db shoulder press SS w/ band over and backs
20x10
30x8
35x8x3 sets

SS 2
ISO lat Machine shoulder press
(Weight per side)
45x8x2 sets
45x10x2 sets

Banded facepulls
4 sets of 12

SS 3
Machine reverse flyes
70x15
85x12x3 sets

Machine lateral raises
30x15x4 sets

Incline Db flies (Face down)
15x15, 10x15, 5x20 dropset x 2 rounds

SS 4
Cable front raises
15x12x3 sets

Rope facepulls
60x10x3 sets

It’s kinda crazy how full/painful my shoulders can feel when other muscles don’t feel near as bad. Maybe I’m learning to better engage them. Lol
 
No idea who you are or about your log.. but the cover pic in my feed is gym cleavage so I figured I should say "hi" and retreat to my cave.. almost 900 page log.. damn.. must be doing some good work tho;)
- signed​, Dex
Official Interwebz creeper
 
D3x said:
No idea who you are or about your log.. but the cover pic in my feed is gym cleavage so I figured I should say "hi" and retreat to my cave.. almost 900 page log.. damn.. must be doing some good work tho;)
- signed​, Dex
Official Interwebz creeper
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Lmao nice first impression
 
SFreed said:
Well that was awkward.
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And?.. some of us are just like that.. seemed smooth enough to me.. although I don't pick up on social cues or boundaries very well.. so guess I gave it a shot.. IDGAF.. y'all thinking the same ****..;)
 
D3x said:
No idea who you are or about your log.. but the cover pic in my feed is gym cleavage so I figured I should say "hi" and retreat to my cave.. almost 900 page log.. damn.. must be doing some good work tho;)
- signed​, Dex
Official Interwebz creeper
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Check out some of Kat's workouts and you will be a fan of her Work Ethic for sure, Pretty, Hard Working and Happy Married !! and Puccah is very Pretty Also but she will just Kick You A$$ !!
 
Rocket3015 said:
Check out some of Kat's workouts and you will be a fan of her Work Ethic for sure, Pretty, Hard Working and Happy Married !! and Puccah is very Pretty Also but she will just Kick You A$$ !!
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Someone is being protective... mentioning the Happily married part right up front, and a warning of physical pain from Puccah to set the tone huh... :)

Kat & Puccah you should have the warm fuzzies.
D3x considering the other stuff we say in here some times, and the fact you signed it "Official Interwebz Creeper" I thought it was hilarious!
 
MrKleen73 said:
Someone is being protective... mentioning the Happily married part right up front! :)

Kat you should have the warm fuzzies.
D3x considering the other stuff we say in here some times, and the fact you signed it "Official Interwebz Creeper" I thought it was hilarious!
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We need to take care of family, the one mistake No One Wants To Make is messing with someone I care about. Other than that I'm a pretty easy going guy!
 
Rocket3015 said:
We need to take care of family, the one mistake No One Wants To Make is messing with someone I care about. Other than that I'm a pretty easy going guy!
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Yeah, I am protective too and have chimed in for them a time or two also.

I didn't see anything really offensive or out of line in what he said or did compared to the typical tone of this thread though. Now had he not have signed it Official Interwebz Creeper then it would have been a little off putting, but that made it obvious to me he knew he was being creep but doing it in jest. Seems like he might fits right in with us around here. :)
 
Thanks for looking out for us guys!! Love my am fam!



D3x said:
No idea who you are or about your log.. but the cover pic in my feed is gym cleavage so I figured I should say "hi" and retreat to my cave.. almost 900 page log.. damn.. must be doing some good work tho;)
- signed​, Dex
Official Interwebz creeper
Click to expand...

Definitely bold but made me laugh! Welcome to our log. Plenty of goofing off here with a little work mixed in here and there too!
 
Happy Friday! Leg day today! Switched things up a bit and started with some of my glute work. It definitely helped me focus the work on my quads/hams but the first SS had me worn out! Haha

Leg press - just to get the blood flowing
208x25
298x25

SS
Kneeling squats (smith machine)
90x12
140x12
180x10
230x8x4 sets PR

Single leg Glute bridge
7 sets of 12

SS
Leg press
478x12
568x12
658x12
703x12x2 sets

Neutral grip pull-ups
5 sets of 6

SS
Walking lunges
4 sets of 12

Hip circle lateral walks
4 sets of 16

SS
Seated leg curls
90x12x4 sets

Leg extensions
110x12x4 sets

SS
Cable glute kickbacks
20x10x4 sets

Single leg extensions (rotated for outer focus)
60x12x4 sets

Finished with stretching and some ab work.
 
That is a lot of work !!
 
Getting after it!!!!
 
Started with cardio
27 mins 15% incline

SS
Db bench
25x10
40x10
50x8x3 sets

Pushups
4 sets of 10

SS
Cable flyes
27.5x10-12 reps x4 sets

Pushups
2 sets of 8
2 sets of 12-dropped to knees...almost fell flat on my face when I went down on my toes. Lol

SS
Incline Db bench
35x10x4 sets

Db kickbacks
15x12
20x10x3 sets

Band over and backs throughout workout to stretch and work out the cramping.

SS
Hanging knee raises
(Did these hanging from a bar rather than elbows on pads)
6 sets of 12

Cable crunches
90x12x4 sets
82.5x15x2 sets
 
love2liftkat said:
Haha that’s awesome! You work hard!! No one said only gym workouts count!

How are things going with your moving plans? Are you looking forward to it?
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Moving sucks. I hate helping others move let alone moving myself. I am looking forward to the farm life over the timber frame life though. More time with my family is good! I will miss this place though. :(
 
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