Kat and Puccah's Strong is the new sexy log

Back in here again...here’s today’s workout

Deadlifts
95x8
135x5
185x5 sumo
225x3 sumo
245x3x2 sets
265x2x2 sets
275x1x2sets
225x5x2 set
(From 245 up I did one set of each sumo and conventional)
** added weight in larger increments today. 265 went smooth but 275 felt like 40 more pounds. Only did singles.

Wide grip pulldowns
120x10-12 x3 sets
140x10x2 set/(done after the 1st 2 sets)

Standard pulldowns
120x10-12x3 sets

Reverse pulldowns
100x12 slow

Stretchers
100x12x3 sets

Cable seated row
120x12x3 sets

SS
DB pullover (lat focus)
40x20x3 sets

DB curls(21’s)
15x3 sets

SS
Straight arm pulldowns
50x12x3 sets

Cable crunches
75x12x3 sets

Machine curls
55x15x3 sets

Stretching/cardio
 
Not sure what I did different Tuesday but my shoulders are pretty dang sore today! Haha Love that feeling despite how hard it is to move around.

Great workout today despite being sore already.

Push press
45x10
75x5
95x5
105x5
115x3x3 sets

Klokov press
45x10x3 sets

Machine shoulder press
(ISO plate loaded)
55x8x4 sets

SS with band face pulls
4 sets of 15

Tri set:
Seated DB press
35x8x3 sets

Front/side lateral raises
10x12x5 sets

Band upright rows
5 sets of 20

Arnold press
25x12x2 sets
(These Tri set with above exercises as well)

Cable internal and external rotations
12.5x20/5x20 x 3 sets each

Rear delt destroyer set
25x50, 15x30, 10x30, 5x20, band pulse to failure

Finished with front lateral raises to failure
(Face down)

I make the weirdest faces so had some fun with snapchat stickers. Feeling like a beastette! Haha
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Arms and shoulders looking powerful !
 
So much muscle on you right now! Love it!
 
Monday’s training…

Flat bench
45x15
75x8
105x5
115x5
125x5x4 sets
95x8x2 pause sets

DB Incline bench
50x7x4 sets

Cable flyes
25x20x3 sets

Tri set:
Plate loaded Dip machine
2ppsx8-10x4 sets

DB kickbacks
15x15x4 sets

Plate front/lateral raises
5x12x4 sets

Ab/stretching/mobility work

Cardio
 
Today’s training…

Sumo Deadlifts
95x8
135x8
185x5
225x3
255x3
275x3
285x1x2sets
225x5
185x8
**attempted 295 but no go. Will have to try again. So close to 300! Sumo is getting more and more comfortable and seems to be working well with my hip issues as well.

Wide grip pulldowns
120x10-12 x3 sets
140x10x2 set/(done after the 1st 2 sets)

Standard pulldowns
120x12x2 sets

Cable seated row
120x12x3 sets

SS
Double cable pulldowns
42.5x10x3 sets

Double cable curls
15x20x3 sets

SS
Meadow rows
70x8x4 sets

DB pullover (lat focus)
40x20x3 sets

DB curls
15x12x3 sets

Stretching/cardio
 
What programming are you following these days? Anything specific for the primary lifts?
 
RegisterJr said:
What programming are you following these days? Anything specific for the primary lifts?
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No particular program right now. I do have the new Meadows powerbuilding program. Just haven’t sat down to study and officially start yet. You running one?
 
love2liftkat said:
No particular program right now. I do have the new Meadows powerbuilding program. Just haven’t sat down to study and officially start yet. You running one?
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If recovery feels good we can start the program. I would suggest a good 2-3 days off beforehand because it is physically and mentally taxing if following the RPE correctly.
 
The Solution said:
If recovery feels good we can start the program. I would suggest a good 2-3 days off beforehand because it is physically and mentally taxing if following the RPE correctly.
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Yeah I’ll let you know when I’m ready. May wait until after summer as son is going to start going to the gym with me some.
 
love2liftkat said:
No particular program right now. I do have the new Meadows powerbuilding program. Just haven’t sat down to study and officially start yet. You running one?
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Would you share the powerbuilding program with me?

I’m starting a 531 variant with Meadows Creeping Death template.
 
Nice Deads, some day I will be lifting as much as you again! ;)
 
Funny story time….I was warming up for squats this morning. Supersetting a few sets with some banded frog jumps to work on explosion and because my lower body just felt tight. I have my music blaring in my AirPods, moving along…about the 3rd jump I realized I didn’t quite put enough tension on the band when preparing for my jump…so when I landed I fell, bounced, and slid backwards! 🤣🤣 Would have made for an entertaining video! I just died laughing, avoided eye contact, jumped up and kept going! Fun times! Hahahaha
 
Hey guys! I’m back! Fam and I went on a lil vacay last week. Lots of hiking, food, games, horse back riding, go carts, putt-putt, and even face one of my biggest fears and went ziplining. That legit was probably the most scared I’ve been in my life! Lol By the end, it was mostly fun. 🤣
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Back at it in the gym today. Had a great bench focused workout. Working sets of 125 on flat and 50lb DB’s on incline.

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Too funny on the story and awesome pics! Feels good being back too huh?
 
Everything looks beautiful, Kat!!! Glad you had a great time! Happy birthday, again! 🥰
 
It’s been a great week back in the gym! Actually had the morning off yesterday so I took my son to the gym for the first time. It went well but I forget how hard it is to teach someone who knows absolutely nothing! He’s beyond awkward and has a very small attention span but other wise, he did pretty well! I did end up going back yesterday afternoon to train alone and then I went beforehand this morning. I’m not sure how we will work it out from here but will definitely be figuring it out. Hopefully eventually he will be able to train with me.
 
Great age to get started, I wish when I was 13 I had someone as knowledgeable as you to guide me, all I had was a homemade bench, a set of plastic weights and the wall chart that came with them. (but I am thankful I had that)
 
It sure is hard to do, but well worth it. You might try taking him in on GPP / Conditioning days to start build overall strength and ability to use his body and save the harder weight training sessions for yourself.

Do simple things like carries from multiple positions, holds, planks, elevated ring rows, push ups, lunges, and definitely think about DB or KB goblet squats. They will make his barbell squats much easier to pick up when the time is right by increasing his core and particularly thoracic spine area strength to keep him from buckling under the barbell. He can make a lot of progress and real strength gains that way and it will prep him for barbell and dumbbell work while giving him better body awareness.

Those are things you can easily tell him how to do that have a very low coordination requirement or lower injury risk on the ones that do require a little more coordination but will set him up for success when moving into barbell or dumbbell work.

Just a few ideas that might help anyway.
 
Rocket3015 said:
Great age to get started, I wish when I was 13 I had someone as knowledgeable as you to guide me, all I had was a homemade bench, a set of plastic weights and the wall chart that came with them. (but I am thankful I had that)
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Thank you! I’m so glad he’s interested! I hope I can keep it that way! …That’s impressive in itself though- shows you’ve been determined and continually learning and growing!

MrKleen73 said:
It sure is hard to do, but well worth it. You might try taking him in on GPP / Conditioning days to start build overall strength and ability to use his body and save the harder weight training sessions for yourself.

Do simple things like carries from multiple positions, holds, planks, elevated ring rows, push ups, lunges, and definitely think about DB or KB goblet squats. They will make his barbell squats much easier to pick up when the time is right by increasing his core and particularly thoracic spine area strength to keep him from buckling under the barbell. He can make a lot of progress and real strength gains that way and it will prep him for barbell and dumbbell work while giving him better body awareness.

Those are things you can easily tell him how to do that have a very low coordination requirement or lower injury risk on the ones that do require a little more coordination but will set him up for success when moving into barbell or dumbbell work.

Just a few ideas that might help anyway.
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Thank you! All great ideas! We did mostly machines to help learn the motion. I did try lunges but he couldn’t even do one. We ended up on the stair climber doing every other step. He has crazy long legs in proportion to his upper body so that makes lower body work even more awkward. The caries would be a great add for sure because it will help him strengthen everything without having to really think! Even make him walk up stairs with them…
 
Carries are a great idea start with

Groceries Carries
Take Out The Trash Carries
you get the idea !!
 
Power-Lift said:
Perfect age to get started IMO. I got 2 York weight sets (110 lb each) and a bench for Xmas 1978. (i was 12 and 1/2). Been doing it since (43 yrs now).
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Don't you wish you knew than what you know now ?
 
Rocket3015 said:
Carries are a great idea start with

Groceries Carries
Take Out The Trash Carries
you get the idea !!
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Haha he gets those carries quite often! He gets the dishes and laundry lifts as well! I’m a slave runner according to him! 🤣

Power-Lift said:
Perfect age to get started IMO. I got 2 York weight sets (110 lb each) and a bench for Xmas 1978. (i was 12 and 1/2). Been doing it since (43 yrs now).
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That’s amazing!

Rocket3015 said:
Don't you wish you knew than what you know now ?
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I know I do and I haven’t been doing it near that long!
 
Trained this morning and then went back after work to train my son. He did better today! Could tell a big difference already! I did some of the workout with him. He even challenged me to do more weight or reps. This is gonna be fun!! However- I really don’t understand how people train after work! I was (and am) TIRED!!!!! Lol
 
I used to train after working a 12hour shift in a factory, no way I could do that now!
 
I haven't really trained before work since working in my garage. I like to have my stereo blaring and garage door open when lifting and well that's not appropriate at 4:30-5:00AM. LOL I do miss knowing I have completed all of that for the day before work. I may end up going back to it.
 
Would much rather train before work but have to get up a 4am just to make it to work, so evening workouts it is.
 
Rocket3015 said:
I used to train after working a 12hour shift in a factory, no way I could do that now!
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Wow! Heck no! Our 10hr days are long enough. Lol

MrKleen73 said:
I haven't really trained before work since working in my garage. I like to have my stereo blaring and garage door open when lifting and well that's not appropriate at 4:30-5:00AM. LOL I do miss knowing I have completed all of that for the day before work. I may end up going back to it.
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Haha very true! I have thought about the noise factor the little I’ve tried trained at home too. I definitely prefer doing it first thing but have mad respect for those of you that get it in after work!

BigRed1974 said:
Would much rather train before work but have to get up a 4am just to make it to work, so evening workouts it is.
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Whew! That’s early start time! What time do you get off?
 
Good workout this morning…could tell energy and strength levels weren’t 100% but still ended up with 265 for my working sets of deadlifts. So happy with that. Managed to irritate the area around the inside of my left elbow. Was having trouble gripping and moving things after my workout. Thankfully after Advil and some manipulation, it seems mostly worked out.
Was a busy day at work- this is our busiest part of the year. I did lay down for 30 mins at lunch though…once I finally sat down after work(about 9) I used my massage gun to help work out some of the soreness.
 
BigRed1974 said:
Would much rather train before work but have to get up a 4am just to make it to work, so evening workouts it is.
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I get up at 3am 5 days a week and love it !!
 
love2liftkat said:
Wow! Heck no! Our 10hr days are long enough. Lol



Haha very true! I have thought about the noise factor the little I’ve tried trained at home too. I definitely prefer doing it first thing but have mad respect for those of you that get it in after work!



Whew! That’s early start time! What time do you get off?
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Get home for 6:30, we work 11.5 hour day but have a little over an hour drive to get home. Good thing it is only 4 days a week though
 
Rocket3015 said:
Don't you wish you knew than what you know now ?
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Honestly, I had it pretty good, Father and Uncles who trained, much older guys in the neighborhood as well, and of course Arnolds book. ;)

The number one thing I would have done different is rehab/prehab. We didn't have that. One light set for a warmup, and off you go. Plus we had all the MuscleMags, what a great time for a kid. IMO opinion, most things have regressed...
 
love2liftkat said:
Trained this morning and then went back after work to train my son. He did better today! Could tell a big difference already! I did some of the workout with him. He even challenged me to do more weight or reps. This is gonna be fun!! However- I really don’t understand how people train after work! I was (and am) TIRED!!!!! Lol
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I used to feel the same. When I would get up at 3 I’d want a nap before I got out of work. As Kleen says, you can’t blast music that early either. I could only deadlift on the weekends and after 9 am.
 
Hope you guys had a good 4th! Ours was busy but great! Filled with bowling, cooking a LOT for a church cookout, hanging out at the lake, and jeeping with the top/doors off.

Btw- I’ll be logging in here for a bit for anyone who wants to join

Kat’s Flashpoint by Apex Alchemy Beta Log
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Good to hear the 4th was good to you !
 
Anyone own a trailer, C class, or B class? I would love to get one within the next few months. Trailers are so much cheaper, but I would love to avoid towing anything. B classes are almost as expensive as C classes, so it’s like… why not spend a few dollars more for a bigger RV? 🥴
 
I used to have a Motor Home many years ago.
 
Rocket3015 said:
I used to have a Motor Home many years ago.
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I’ve been watching tons of videos. I’m either going to get a smallllllll trailer or a C class. I think I can also transform my Forester into a mini house.

Also, I bought a foldable ebike last night! Pretty excited to ride it after work every day. We have a bike trail along the lake.

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