Kat and Puccah's Strong is the new sexy log

love2liftkat

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love2liftkat

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Another great workout today! Deadlifts felt so good, I decided to push past 245 and got 255x3 for 2 sets and last set was just 1 rep with hold/squeeze at top. Went up on most of my other lifts as well. Left happy and exhausted! Haha
 
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2000 Calories and beyond
Let’s eat :)
 
puccah8808

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Happy Monday! It was a busy but good weekend. Worked at a friends property this weekend with some projects. My task was staining a wood rack. My knees aren’t a fan of me crawling around on concrete. Luckily, there’s no leg day this week because we are going on our annual camping trip️ So they’ll get to rest a week. I’ll be able to hit everything else though. Will likely do some hiking but we will see...Camping in a different place this year so will have to find things to do! I know I’ll be taking naps in my hammock! Haha

Workout this morning was amazing! I struggled getting out of bed and getting going but once I got to the gym, all was good! Working sets of 125x4 on bench today. I had a spot last week when I got 5 but no spotters today. I would have had at least 1 if not 2 more if I had a spotter. I was pretty stoked! Sets of 8 on incline, 12-15 on cable Flyes and then superset some tricep and shoulder work. Finished with leg raises and cardio. Just feeling good all around. I know I’m not really dropping weight but I feel things tightening up and can see muscles trying to peak through! Grateful things are going well with this reverse dieting!

View attachment 198645
You look awesome as always, Kat! Love seeing your face and hard work!!!! ♂
 
Rocket3015

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Hardest Working Girl In The Iron Game!
 
love2liftkat

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love2liftkat

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My ENTIRE upper body hurts! Haha A good sore but definitely made for a challenging workout this morning. Wednesday’s are usually a rest day for me but I wanted to squeeze in as much training as possible before we go camping. Only did 2 sets of push press- back was cramping up on me. It actually cramped up in my sleep a couple of times too. Stuck with less compound movements and seemed to be ok.
 
love2liftkat

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Camping trip was great!! We hit all 4 seasons with the weather but it was beautiful! Not as much hiking and walking this year. Working on catching up on my sleep. Might take me until next week but good times are worth the sacrifice!

Great workout this morning! Energy despite the lack of sleep is really good. I would say my body has really been enjoying the calories! Overall my energy has just been so much better than it has been for years!!!

Bench
Wu from 45-115
125x5
130x3x2sets
130x2
Really was hoping to it 130x4 or 5 but 3 was all I had. Switched to DB bench

DB bench
50x8x3 sets

Incline bench
95x6x3

Machine flyes
115x8x2
100x12

Superset

HS dip machine
2 plates per side x12 x 3 sets

DB side lateral raises
10x15

Superset

Iso lat shoulder press machine
1 plate per side x 8

Plate Front/side lateral raises
5x15

Overhead Cable extension and push down finisher
42.5x15/42.5 to failure

That was it for the day. Out of time bc I left a little later this morning telling my sis goodbye.
 
Rocket3015

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You will hit that bench next time, I'm sure!
 
love2liftkat

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love2liftkat

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Back day! Workout was great! Took a minute to convince my body it was go time but overall good focus and energy.

Conv Deadlifts
Work-up 45-225
245x3x3 sets

Pullups
(With small band)
10
9 with hold (video)
7 with hold


Supported T-Bar Rows
90x8x4 sets

Superset:

Pulldowns
120x10x2
100x12x2

High Cable pulls
57.2x10x3 sets

Front lat pulldown machine
80x12x2 sets

Superset:
Lying DB pullover
(lat focus)
40x15

DB curls
25x10x2
20x15x2

Machine bicep curl
30x8x2
 
love2liftkat

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Biggest mistakes I see in the video
You just let your body drop there is no control in the negative . The negative is where the muscle is under most tension. I would say use a band and get used to doing things with a correct tempo. Squeeze at the top, pause at the bottom and train the muscle from a fully stretched position.
It’s hard to tell from the video but try to push down and back on your shoulders and keep the forearms relaxed so you don’t let overlapping body parts take over when performing the motion.

don’t be in a race to compete sets and reps. I rather you slow down and execute properly.
 
love2liftkat

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Biggest mistakes I see in the video
You just let your body drop there is no control in the negative . The negative is where the muscle is under most tension. I would say use a band and get used to doing things with a correct tempo. Squeeze at the top, pause at the bottom and train the muscle from a fully stretched position.
It’s hard to tell from the video but try to push down and back on your shoulders and keep the forearms relaxed so you don’t let overlapping body parts take over when performing the motion.

don’t be in a race to compete sets and reps. I rather you slow down and execute properly.
I definitely didn’t control the negative enough. As for the relaxed forearms, I’m not sure I know what you mean. I pull my scapulas back to keep from pulling with my arms and focus on just my back. I worked in 2 sets of slow/controlled pull-ups today.
 
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I definitely didn’t control the negative enough. As for the relaxed forearms, I’m not sure I know what you mean. I pull my scapulas back to keep from pulling with my arms and focus on just my back. I worked in 2 sets of slow/controlled pull-ups today.
Is your forearm tense or relaxed.
If they are tense you need to let them relax, or else it will carry over and take away from engaging the back muscles.
Just like if you make a fist with your arm what happens? your arm and forearm tenses.
If you flex your quad, what happens? You tense your quad.
You want to have your arms as relaxed as possible and focus on pure elbow drive.
 
love2liftkat

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Is your forearm tense or relaxed.
If they are tense you need to let them relax, or else it will carry over and take away from engaging the back muscles.
Just like if you make a fist with your arm what happens? your arm and forearm tenses.
If you flex your quad, what happens? You tense your quad.
You want to have your arms as relaxed as possible and focus on pure elbow drive.
Hmmm May be a dumb question but how do you hold yourself on the bar without engaging your fist and forearms?
 
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Hmmm May be a dumb question but how do you hold yourself on the bar without engaging your fist and forearms?
You want to relax your forearms as much as possible when executing back movements. Squeezing your forearms takes away from engaging the back properly. You should not be squeezing the rope, bar or handles when performing back movements. Think of your hands like hooks, and letting the elbows do all the work.

This is a good article that can help with pull-ups
 
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love2liftkat

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Happy Thursday all...great workout today!

Shoulder push press
Wu 45/75
95x6
105x5x3

2 sets of 8 slow pull-ups with band

Superset

DB shoulder press
30x10
35x8
40x6x3

Seated lateral raises
10x10x5

Machine reverse flyes
100x12x3

Machine lateral raises
40x12x2
40x10

Rear delt destroyers
25x50, 15x30, 10x15, 5x15, band hold/pulse to failure(Dropset)

Facedown front lateral raises
15x12, 10x15, 5x15 Dropset (x2)

Finished with Ab work & cardio
 
love2liftkat

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You are TOTALLY missing the point.
You want to relax your forearms as much as possible when executing back movements. Squeezing your forearms takes away from engaging the back properly. You should not be squeezing the rope, bar or handles when performing back movements. Think of your hands like hooks, and letting the elbows do all the work.

This is a good article that can help with pull-ups
Ok thanks
 
Rocket3015

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I do this by using a thumbless grip
 
thebigt

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kat and puccah, you two are great for this forum, we are blessed to have you here!!!
 
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Yay for Friday!! First leg day in 2 weeks and it wore me OUT!! I like training in a hoodie but the gym I went to today doesn’t keep the ac running much so I’m sure that was a big part of why I got so tired! I ended up taking it off about 2/3rds of the way through.

Squats
Work up 45-185
195x3x4 sets
185x5
135x8
95x10
**last 2 sets were super slow with hold at the bottom.
195 felt heavy but form felt better than it has on the heavier sets since starting back.

Superset

Leg press
480x12
570x12
660x12
660x12, 570x12, 480x12, 390x12, 300x12
(Dropset)

Single leg DB deadlifts
45x10x4 sets

Calf press
390x20x3 sets

Leg curls
110x12x3 sets

BB hip thrusts
225x12x3 sets

Superset w/ hip circle lateral squat walks

Leg extensions
130x12x3 sets
130x12, 100x12, 70-to failure (dropset)

Adduction machine
130x20x2 sets

Finished with about 10 minutes of stretching/yoga. It’s been too long since I stretched! Helped with the walking afterwards too.
 
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stretching is a good thing at your age...it becomes a necessity as you get older, imo.
 
love2liftkat

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stretching is a good thing at your age...it becomes a necessity as you get older, imo.
I agree!! Sometimes I do well taking the time to stretch but I can always tell when I don’t and everything hurts! Lol
 
Rocket3015

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I never stretch and I should !!
 

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