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Kat and Puccah's Strong is the new sexy log

Looking good girl !!
 
Thank you all so very much! Thank you for the encouraging words! I don't know what I'd do without you guys' support!! You rock!!!
 
You look amazing as always, Kitkat. :D
 
Thank you all!!

Here's my workout from this morning! Busy day at work and then soccer with the kids! Daughter's team had a make up game and they were just on fire with aggression tonight! It was crazy! They lost by one point though.

Tri set 1
3010 tempo
30-60 secs between sets

Dumbbell Shoulder Press Neutral Grip
Set 1 : 30x10
Set 2 : 30x10
Set 3 : 30x10
Set 4 : 30x10
Set 5 : 30x10
Set 6 : 30x10
Set 7 : 30x10
Set 8 : 30x9
Set 9 : 30x10
Set 10 : 30x9

Dumbbell Lateral Raise
Set 1 : 15x10
Set 2 : 15x10
Set 3 : 15x10
Set 4 : 15x10
Set 5 : 15x10
Set 6 : 15x10
Set 7 : 15x10
Set 8 : 15x10
Set 9 : 15x10
Set 10 : 15x10
**did all reps on one arm before the other alt which one I started with each set**

Red band assisted Pull Up
Set 1 : 120x10
Set 2 : 120x10
Set 3 : 120x10
Set 4 : 120x10
Set 5 : 120x10
Set 6 : 120x10
Set 7 : 120x10
Set 8 : 120x10
Set 9 : 120x10
Set 10 : 120x10

Tri set 2:
3010 tempo
30 seconds rest between sets

Cable Rear Lateral Raise
Set 1 : 12x10
Set 2 : 12x10
Set 3 : 12x9 failed attempt @10

Dumbbell Lateral Raise
Set 1 : 10x10
Set 2 : 10x10
Set 3 : 10x10
**Did both arms at the same time with shoulder pulled back and chest up-- this actually helped keep my traps out of the movement a lot!!

Cable Seated Row
Set 1 : 120x8
Set 2 : 110x10
Set 3 : 110x10

Went back at lunch for cardio and abs.
 
Whew, serious work there!!!!!
 
Kat that is a million dollar smile!! You look great!
 
Thinking about switching gyms because I need a gym that is convenient. I should be able to train at 2 am if I choose to and not have to rush but ugh, it means going back to my old gym. The other gym that is 24 hours is a bit far, I have to use a key card to get in, is way more expensive, and have no squat rack.

Help!!!
 
Happy Friday! It was leg day! Today is probably the last day of GVT...I will likely start a new program next week. Should be a fun change! Will be a little more athletically focused vs just strength/volume.

SS 1: 1-1.5 mins before repeating

Barbell Full Squat - Tempo 3030
Set 1 : 165x10
Set 2 : 165x10
Set 3 : 165x10
Set 4 : 165x5
Set 5 : 155x10
Set 6 : 155x5- Failed onto safety rack
Set 7 : 155x8
Set 8 : 155x4
Set 9 : 155x5
Set 10 : 155x5-Failed onto safety rack

**Went up 10lbs from last time...this is my weaker week out of the month too! Really worked to get depth on each rep and still working on my breath! I have a tendency not to exhale until I'm done and not bracing my core well on before descending. Despite not completing them all, I was fairly happy with them!

Seated Leg Curl 3010 tempo
Set 1 : 110x10
Set 2 : 110x10
Set 3 : 110x10
Set 4 : 110x10
Set 5 : 110x10
Set 6 : 110x10
Set 7 : 110x10
Set 8 : 110x10
Set 9 : 110x10
Set 10 : 110x10

There were a couple of lying leg curls mixed in due to people on the machines--I was able to get 80lbs on them which is a PR for me!

SS 2: 1 min rest before repeating 3010 tempo

DB split squat
Set 1 : 40x10
Set 2 : 40x10
Set 3 : 50x10

Barbell Good Morning
Set 1 : 60x10
Switched these after first set- just wasn't feeling them in my hams well enough

Single Leg Deadlift with Dumbbells
Set 1 : 40x10
Set 2 : 40x10
 
This is what I did after I got home from my workout today! Lol

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Beast workout Kat! Looking lean and mean!
 
Lol! At least you made it to the bed and not flat out on the floor in the gym...lol
Looking forward to seeing what your next program is!
 
Stuff to check out:
Mr Olympia stream is on Flex Online for anyone interested.
Also the CT Fletcher documentary "My Magnificent Obsession" is phenomenal. He is one hell of an inspirational speaker and can curse better than anyone!!
 
puccah8808 said:
Thinking about switching gyms because I need a gym that is convenient. I should be able to train at 2 am if I choose to and not have to rush but ugh, it means going back to my old gym. The other gym that is 24 hours is a bit far, I have to use a key card to get in, is way more expensive, and have no squat rack.

Help!!!
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So many challenging forms of squats you could do without a rack. Unless power lifting no "need" for one. Especially if just for a little bit before you move.
love2liftkat said:
This is what I did after I got home from my workout today! Lol

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Exactly what needed to be done after that!
clown007 said:
Stuff to check out:
Mr Olympia stream is on Flex Online for anyone interested.
Also the CT Fletcher documentary "My Magnificent Obsession" is phenomenal. He is one hell of an inspirational speaker and can curse better than anyone!!
Click to expand...

I think I may have seen the My Magnificent Obsession speech on TED Talk is it about an hour long?
 
MrKleen73 said:
So many challenging forms of squats you could do without a rack. Unless power lifting no "need" for one. Especially if just for a little bit before you move.

Exactly what needed to be done after that!


I think I may have seen the My Magnificent Obsession speech on TED Talk is it about an hour long?
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No, this is the new documentary from Generation Iron. Really good!
 
puccah8808 said:
Thinking about switching gyms because I need a gym that is convenient. I should be able to train at 2 am if I choose to and not have to rush but ugh, it means going back to my old gym. The other gym that is 24 hours is a bit far, I have to use a key card to get in, is way more expensive, and have no squat rack.

Help!!!
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I'd say stay since you're moving soon and just make it work for now.

turff49 said:
Lol! At least you made it to the bed and not flat out on the floor in the gym...lol
Looking forward to seeing what your next program is!
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Haha ikr! It took me a bit to climb out from under the bar after failing so many times! I almost just laid down there!
 
Btw...you know it's going to be rough when your soreness wakes you up in the middle of the night! Hahahaha
 
I'm sure you'll be back full of energy after your show!



Today was a start for a brand new program and another calorie cut...I have to cut my carbs back to 75 on training days and 50 on non training days! The new program is more geared towards athleticism --working on flexibility, agility, conditioning, and strength.

Warm up: 15lb DB's X 10 reps each except Judo pushups 5 reps
DB RDL
DB Swing
Goblet Squat
Judo Push-up
Foam roll-Thoracic, Hamstrings, Calves, & It Band

Superset 1: 3 rounds
10 lb Medicine Ball Catch and Overhead Throw x5 reps

Heavy Purple Band Pallof Press 10 reps each side

Superset 2:

Barbell Front Squat
Warmed up several sets
45x5
65x5
85x10-thought it was sets of 10 - oops!
Set 1: 105x5
Set 2: 105x5
Set 3: 95x5
**Attempted 105 on last set-core strength was failing and I couldn't stay upright so I dropped to 95

Barbell Bench Press
Warmed up several sets
45x5
75x5
95x5
105x5
Set 1 : 115x5
Set 2 : 120x5
Set 3 : 125x5

Superset 3:

Barbell Push Press
Set 1 : 65x5
Set 2 : 75x5
Set 3 : 85x5-PR

Triangle Hip Mobility Drill
Set 1 : 5 Lap/Rep
Set 2 : 5 Lap/Rep
Set 3 : 5 Lap/Rep

Conditioning Drill: 3 Rounds

* Farmer walks 2 45's X 65 YARDS- These were supposed to be suitcase carries but I just realized I used 2 plates

* 10 lb Medicine Ball Overhead Slam
1 min-just ran the stop watch and went over time guessing
30 seconds-used Tabata Timer
30 seconds

* DB Rack Carries
65 yards with 30 lb db's

* Bodyweight squats
30 seconds

Finished with Static Stretching of Calves and Hip Flexors

Had a killer sweat going on afterwards! This new routine was a lot of fun! I really enjoyed it! Looking forward to tomorrow.

Also, went with the kids running after dinner! Had a very busy day so I actually didn't get to break my fast until dinner time about 6:30. We had my fav--Sushi bowls for dinner! I will be having an Isomorph shake to finish off my macros before bed!
 
love2liftkat said:
I'm sure you'll be back full of energy after your show!



Today was a start for a brand new program and another calorie cut...I have to cut my carbs back to 75 on training days and 50 on non training days! The new program is more geared towards athleticism --working on flexibility, agility, conditioning, and strength.

Warm up: 15lb DB's X 10 reps each except Judo pushups 5 reps
DB RDL
DB Swing
Goblet Squat
Judo Push-up
Foam roll-Thoracic, Hamstrings, Calves, & It Band

Superset 1: 3 rounds
10 lb Medicine Ball Catch and Overhead Throw x5 reps

Heavy Purple Band Pallof Press 10 reps each side

Superset 2:

Barbell Front Squat
Warmed up several sets
45x5
65x5
85x10-thought it was sets of 10 - oops!
Set 1: 105x5
Set 2: 105x5
Set 3: 95x5
**Attempted 105 on last set-core strength was failing and I couldn't stay upright so I dropped to 95

Barbell Bench Press
Warmed up several sets
45x5
75x5
95x5
105x5
Set 1 : 115x5
Set 2 : 120x5
Set 3 : 125x5

Superset 3:

Barbell Push Press
Set 1 : 65x5
Set 2 : 75x5
Set 3 : 85x5-PR

Triangle Hip Mobility Drill
Set 1 : 5 Lap/Rep
Set 2 : 5 Lap/Rep
Set 3 : 5 Lap/Rep

Conditioning Drill: 3 Rounds

* Farmer walks 2 45's X 65 YARDS- These were supposed to be suitcase carries but I just realized I used 2 plates

* 10 lb Medicine Ball Overhead Slam
1 min-just ran the stop watch and went over time guessing
30 seconds-used Tabata Timer
30 seconds

* DB Rack Carries
65 yards with 30 lb db's

* Bodyweight squats
30 seconds

Finished with Static Stretching of Calves and Hip Flexors

Had a killer sweat going on afterwards! This new routine was a lot of fun! I really enjoyed it! Looking forward to tomorrow.

Also, went with the kids running after dinner! Had a very busy day so I actually didn't get to break my fast until dinner time about 6:30. We had my fav--Sushi bowls for dinner! I will be having an Isomorph shake to finish off my macros before bed!
Click to expand...

This looks really fun!!! Awesome workout lady!!!
 
This kind of training is really going to tune your new muscle mass into moving weight better, leading to way more New muscle when you decide to put more on. Exciting times for you ahead!
 
Always mixing this up, I like it!
 
Agree with above! This is perfect for you right now!!
 
Very awesome workout katness. Like said above, your always mixing things up in your training. I don't know how you find the energy to do all that.
 
love2liftkat said:
I'm sure you'll be back full of energy after your show!



Today was a start for a brand new program and another calorie cut...I have to cut my carbs back to 75 on training days and 50 on non training days! The new program is more geared towards athleticism --working on flexibility, agility, conditioning, and strength.


!
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75g carbs on training days! Goodness, I have at least 75g with my breakfast alone!
 
Awesome work and some great numbers! Your bench and front squat numbers should go up next time if you do a little less volume in your warm up once near your beginning working weight. I am sure you were using the warm up sets to gauge your starting point. However here is how I might handle those warm up sets since your body will already have been warmed up by your general warm up and foam rolling. You need less direct warm up than if you just started out with the two main work exercises.

These warm up sets: 45x5, 75x5, 95x5, 105x5 would be better in 3 sets something like 45x5, 75x5, 95x3 - so you are still waking up and activating the fibers but not breaking into the performance energy reserve. Similar on the front squat which looked just to be an accident. If you had not done the 85x10, and done say 85x3 instead, I am sure you would have completed the final set at 105.

Either way, crushing it!!!!
 
YatesWifey04 said:
This looks really fun!!! Awesome workout lady!!!
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Thank you! It was fun! :)

herderdude said:
This kind of training is really going to tune your new muscle mass into moving weight better, leading to way more New muscle when you decide to put more on. Exciting times for you ahead!
Click to expand...

Thank you! I'm excited to see what all Kleen had in store! I'm already realizing how little I stretched and rolled etc!

Rocket3015 said:
Always mixing this up, I like it!
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Thank you!

turff49 said:
Agree with above! This is perfect for you right now!!
Click to expand...

Thank you!

packers6211 said:
Very awesome workout katness. Like said above, your always mixing things up in your training. I don't know how you find the energy to do all that.
Click to expand...

Thank you! I have a great PWO! Lol ;)

BamBam0319 said:
75g carbs on training days! Goodness, I have at least 75g with my breakfast alone!
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Not my favorite thing to do but I really want to shed some fat before building up my metabolism!

MrKleen73 said:
Awesome work and some great numbers! Your bench and front squat numbers should go up next time if you do a little less volume in your warm up once near your beginning working weight. I am sure you were using the warm up sets to gauge your starting point. However here is how I might handle those warm up sets since your body will already have been warmed up by your general warm up and foam rolling. You need less direct warm up than if you just started out with the two main work exercises.

These warm up sets: 45x5, 75x5, 95x5, 105x5 would be better in 3 sets something like 45x5, 75x5, 95x3 - so you are still waking up and activating the fibers but not breaking into the performance energy reserve. Similar on the front squat which looked just to be an accident. If you had not done the 85x10, and done say 85x3 instead, I am sure you would have completed the final set at 105.

Either way, crushing it!!!!
Click to expand...

Thank you! I agree! It was completely accidental! I realized after doing it that I wasn't supposed to do that many! Then knew I had to go up in weight too! L
 
Finally able to get my workout written out! It's been a busy day! I hope you all are having a great day!

My shoulders are a little bruised from the front squats yesterday. Not bad though just tender. I'm sure they'll adjust plus I'll get better at them!

Had fun again with today's workout!

Burgener warm up
Foam roll thoracic, Hamstrings, calves, and IT Band

Superset 1:
Black band broad jump
3x5

Landmine with 10 lbs on the bar 3x10
(Over/back =1)

Superset 2:
Skier swings
15x5-wu to get a feel for it smacked the crap out of my knees on the first swing too! Lol
25x5
30x5
35x5

Cable rows
100x5
120x5
140x5-PR?
150x5-PR

Superset 3:
BW Pull ups
3x5

ASLR
3x10 R/L

Conditioning:
• 30 secondsMedicine ball granny throw
• 50 yard (25R/L) Suitcase carry 50 lbs
• 50 yard 1 Arm overhead medicine ball carry

Static Stretching:
30 seconds Calves
30 seconds lat stretch

Also did 5 assisted side to side pull ups, 5 skier swings, 5 banded broad jumps, and 1 min granny MB throws just to video...still trying to figure all of the exercises out.

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Oh, forgot to post a pic of my new pants that I wore yesterday! I found some nike pro's for $12! Whoop whoop!!
ImageUploadedByAnabolicMinds1442959733.341426.jpg
 
Question: what do you mean by burning off fat before building up your metabolism? You need a healthy metabolism to burn fat. Seems like a paradox to me.
 
love2liftkat said:
Finally able to get my workout written out! It's been a busy day! I hope you all are having a great day!

My shoulders are a little bruised from the front squats yesterday. Not bad though just tender. I'm sure they'll adjust plus I'll get better at them!

Had fun again with today's workout!

Burgener warm up
Foam roll thoracic, Hamstrings, calves, and IT Band

Superset 1:
Black band broad jump
3x5

Landmine with 10 lbs on the bar 3x10
(Over/back =1)

Superset 2:
Skier swings
15x5-wu to get a feel for it smacked the crap out of my knees on the first swing too! Lol
25x5
30x5
35x5

Cable rows
100x5
120x5
140x5-PR?
150x5-PR

Superset 3:
BW Pull ups
3x5

ASLR
3x10 R/L

Conditioning:
• 30 secondsMedicine ball granny throw
• 50 yard (25R/L) Suitcase carry 50 lbs
• 50 yard 1 Arm overhead medicine ball carry

Static Stretching:
30 seconds Calves
30 seconds lat stretch

Also did 5 assisted side to side pull ups, 5 skier swings, 5 banded broad jumps, and 1 min granny MB throws just to video...still trying to figure all of the exercises out.

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Oh, forgot to post a pic of my new pants that I wore yesterday! I found some nike pro's for $12! Whoop whoop!!View attachment 124065
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Nice job as always Kat! Damn those pants fit;)
 
OT:
I have an issue, guys and gals. Please help!

I got a citation in the mail about a parking violation. "I" supposedly parked in a no parking school zone in SoCal with no tags showing on 8/25/2015. I tried to google the school but nothing comes up. The issue is that I was NOT in SoCal on the 25th, I was at work, and I have my tags on my car. I don't know if someone copied my plates, but I was not down there.

I sent them pictures of my car, my plates, and my vin number. I don't know how else to fight it. It stated that they sent me a letter but haven't heard from me so this is my second letter. I've never had a parking violation before. Please help!!!
 
Try sending a signed letter from your boss stating that you were at work. If you have timecard info or any type of work related papers or computer log in data showing you were working may help also.
 
Rodja said:
Question: what do you mean by burning off fat before building up your metabolism? You need a healthy metabolism to burn fat. Seems like a paradox to me.
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Just finishing off my cut trying to reach a goal! I did take a break for a few weeks back in July to replenish my leptin levels.

wicked442 said:
Nice job as always Kat! Damn those pants fit;)
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Thank you Wicked! ️

wasme said:
Great workouts, and greater pics Kat! Cool pants
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Thank you!

BigRed1974 said:
Looking bootielicous Kat!! Awesome workouts as always:)
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DreamWeaver said:
Did someone say booty ... :) yah I agree all the way here.
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Haha thanks your two!

puccah8808 said:
OT:
I have an issue, guys and gals. Please help!

I got a citation in the mail about a parking violation. "I" supposedly parked in a no parking school zone in SoCal with no tags showing on 8/25/2015. I tried to google the school but nothing comes up. The issue is that I was NOT in SoCal on the 25th, I was at work, and I have my tags on my car. I don't know if someone copied my plates, but I was not down there.

I sent them pictures of my car, my plates, and my vin number. I don't know how else to fight it. It stated that they sent me a letter but haven't heard from me so this is my second letter. I've never had a parking violation before. Please help!!!
Click to expand...

Oh no! Definitely try to send some proof like Wicked was saying! Surely that will take care of it!
 
Today is my rest day...never in a million years thought I'd be sore from the past 2 days...I had trouble sleeping from the amount of soreness in my mid back, traps, and shoulders! They're quite tender!! So crazy! Even went to bed early last night (10:20) and slept until 6:20 this morning!!
 
Forgot to mention I started Clenviserate on Monday with my new workout and calorie cut! Figured it would be a good time to try it! So far, no clen sides and that's super fabulous!!!!!!!!!!!! A little warmth but that's all!
 
It takes longer than a few weeks to restore your metabolism, especially for someone who has been at such a small amount of calories and with a preexisting thyroid condition. Think of it this way: you wouldn't expect to lose a significant amount of fat or gain a significant amount of muscle in a few weeks; is it realistic to expect the body to "normalize" in that time? You have to take a few steps back before you can move forward in some instances. Metabolic damage is not something at which to scoff despite what some around here will say.
 
I understand that and I will but I am sticking it out just a little longer and then I will work on that!
 
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