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Kat and Puccah's Strong is the new sexy log

Thank you, Kat! I'm so glad to have you back! I misssssssssed you!!!
 
Hahah, all three of these are totally me!

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Happy Friday! I was down 4 lbs this morning!! Wow!! Pretty surprised that I've lost 5lbs since I started increasing my calories from my cut! My body is so backwards! Lol

Did my workout a little different today to focus/work on my squats.

Superset 1:

Squats
BW x10, 45x5, 75x5, 95x3, 115x3
135x3
155x3
175x5
185x5
195x5
200x1 full and 2 half attempts PR(did 3-4 sets of 200)
205- Negative
210- Negative
215- Negative
225- Negative
225- Negative
185x5 with holds
135x5 with holds

Flat Bench
45x5, 65x5, 85x5
95x5
105x5
115x5
120x5

Push Press
55x5
65x5
75x3
85x3
95x1- PR

Superset 2:
Neutral grip DB shoulder press
20x5
30x5
30x5
30x5

Bretzel
3 set 30 secs each side

Conditioning- made this up because the rooms where I usually do conditioning were full...

Banded skater jumps 10 each side
MB Rotated Throws 10 each side
Banded jump squats 10
MB Slams 10

**repeat 4x's**
Progress pics...
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Glad you found a great gym and new motivation Puccah!

Looking great Kat, awesome job on the PR's and weight loss.
 
Kat, Strong Squats!
 
Thank you both! That's been a huge goal of mine for a very long time!!
 
Looking awesome, Kat! Great job!
 
Well Done KAT!
 
Had a good session tonight except for the idiot who kept getting in on the machines I was using. Oh, I almost ate sh*t on the cardio machine, too!

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My second home.
 
Kat, gotta love increasing calories and losing weight!
You are doing awesome and such an inspiration!
 
BigRed1974 said:
Perception is reality. So you just have to look like you know what you are doing
Click to expand...

Soooooo true! Fake it til you make it! :)

The new girl at work thinks I know everything. Hunny, I have no clue what I'm doing! :)
 
love2liftkat said:
Happy Friday! I was down 4 lbs this morning!! Wow!! Pretty surprised that I've lost 5lbs since I started increasing my calories from my cut! My body is so backwards! Lol

Did my workout a little different today to focus/work on my squats.

Superset 1:

Squats
BW x10, 45x5, 75x5, 95x3, 115x3
135x3
155x3
175x5
185x5
195x5
200x1 full and 2 half attempts PR(did 3-4 sets of 200)
205- Negative
210- Negative
215- Negative
225- Negative
225- Negative
185x5 with holds
135x5 with holds

Flat Bench
45x5, 65x5, 85x5
95x5
105x5
115x5
120x5

Push Press
55x5
65x5
75x3
85x3
95x1- PR

Superset 2:
Neutral grip DB shoulder press
20x5
30x5
30x5
30x5

Bretzel
3 set 30 secs each side

Conditioning- made this up because the rooms where I usually do conditioning were full...

Banded skater jumps 10 each side
MB Rotated Throws 10 each side
Banded jump squats 10
MB Slams 10

**repeat 4x's**
Progress pics...
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Click to expand...

Look great lady! Nice hand placement!
 
wasme said:
Nice squatting Kat!

And is it just me, or is Kat's arm in the way on the first pic? :)
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Thank you! Sent you the other one!

puccah8808 said:
Looking awesome, Kat! Great job!
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Thank you beautiful!

fro60ol said:
love2liftkat looking great keep it up!!!
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Thank you!!

HokiePride said:
Well Done KAT!
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Thank you!!

MidwestBeast said:
Congrats on the loss, Kat!
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Thank you!!
Chrisko said:
Holy squat!
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Thanks!

puccah8808 said:
Had a good session tonight except for the idiot who kept getting in on the machines I was using. Oh, I almost ate sh*t on the cardio machine, too!

My second home.
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Glad you're liking your new gym!

BigRed1974 said:
Kat, gotta love increasing calories and losing weight!
You are doing awesome and such an inspiration!
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Yes I do! Very much so! Thank you so much Red!!

wicked442 said:
Look great lady! Nice hand placement!
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Lol Thanks Wicked!
 
Not sure what to think about that pic Kat... Except it's very hot!! Geez!
 
What a crazy and boring weekend! I slept all day yesterday and got up early to hit the gym today.The good thing about this new gym is that it forces me to get my day started early because of its hours. I also dragged my sister with me since it's only $30 for 2 people a month. :D

Deads
115x5
205x5
275x3
275x3
205x5
115x5


Glute raises
60x20x3each leg

Since I finally got a training partner, I wanted to check out if I've improved on my bench. I took off trying to bench heavy for over a year. I wanted to get stronger and work on my injured shoulder. Fingers cross but my shoulder feels a lot better.

Bench
135x2x2 PR
140x2 PR
I'm so freaking excited. It's not much but it means so much to me since I've been nursing my shoulder. It lets me know that I've gotten stronger. My 135 before was struggggggling!!!! :D

Laying down adductors
60x20x4

Lunges
25x12x8

SLDLs
45x10x4
Just wanted to stretch out my hams.

Calve raises (the one where the pad is on your back/butt)
120x20
160x20
170x20

Leg extensions
60x20
70x20
80x20
Kept these light. Don't want to beat up my knees more.

Seated leg curls
50x20
60x20
70x20
Kept these light as well.

20 mins stairs

I am completely dead but I had a great workout! Happy Sunday, everyone!!!
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puccah8808 said:
What a crazy and boring weekend! I slept all day yesterday and got up early to hit the gym today.The good thing about this new gym is that it forces me to get my day started early because of its hours. I also dragged my sister with me since it's only $30 for 2 people a month. :D

Deads
115x5
205x5
275x3
275x3
205x5
115x5


Glute raises
60x20x3each leg

Since I finally got a training partner, I wanted to check out if I've improved on my bench. I took off trying to bench heavy for over a year. I wanted to get stronger and work on my injured shoulder. Fingers cross but my shoulder feels a lot better.

Bench
135x2x2 PR
140x2 PR
I'm so freaking excited. It's not much but it means so much to me since I've been nursing my shoulder. It lets me know that I've gotten stronger. My 135 before was struggggggling!!!! :D

Laying down adductors
60x20x4

Lunges
25x12x8

SLDLs
45x10x4
Just wanted to stretch out my hams.

Calve raises (the one where the pad is on your back/butt)
120x20
160x20
170x20

Leg extensions
60x20
70x20
80x20
Kept these light. Don't want to beat up my knees more.

Seated leg curls
50x20
60x20
70x20
Kept these light as well.

20 mins stairs

I am completely dead but I had a great workout! Happy Sunday, everyone!!!
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Click to expand...

Good work on those bench PRs!
 
Awesome bench and deads P.

I also found a full body workout that may be helpful:
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RegisterJr said:
Awesome bench and deads P.

I also found a full body workout that may be helpful:
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Click to expand...

Thank you!

Haha, it would be silent Mike! He was a goober when I trained at ST!
 
RegisterJr said:
Tbh, I'm not much a fan of the ST crew.
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If you only knew....

If you're not part of their crew, you'll always feel out of place training around them...
 
puccah8808 said:
If you only knew....

If you're not part of their crew, you'll always feel out of place training around them...
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That's not surprising.
 
Awesome job Puccah!! Strong PR's!!

Love the avi Yateswifey
 
Congratulations on the PR!!
 
Happy Monday! I hope you all had a great weekend! Mine was fairly lazy. I've been fighting off a cold about a week now but it hit me harder on Sat. night. Ended up spending most of Sunday in bed. I'm feeling better today but not 100% yet. I switched my shuttle runs for the Medicine ball complex since I was running low on energy.


Burgener warm up 10 mins


Superset 1:

Hang Clean
65x5
75x4
85x1
80x3
80x2
65x5

Plank
1 min x3 sets
flexing as hard as possible

Superset 2:

Single leg RDL with 2 DB's
30x5
45x5
50x5
50x5

Meadow Rows
35x5
50x5
65x5
75x5
80x5

Superset 3:

Chin ups
BW x5
BW +5lbs x5
BW +7.5 x5

Triangle Mobility
3 sets of 5

Conditioning - Medicine Ball Complex
8 squat push throws
16 overhead wall forward throws(alt legs)
16 Rotary Throws(alt sides)
8 slams
60-90 secs rest
** 3 Rounds **
 
love2liftkat said:
Happy Monday! I hope you all had a great weekend! Mine was fairly lazy. I've been fighting off a cold about a week now but it hit me harder on Sat. night. Ended up spending most of Sunday in bed. I'm feeling better today but not 100% yet. I switched my shuttle runs for the Medicine ball complex since I was running low on energy.


Burgener warm up 10 mins


Superset 1:

Hang Clean
65x5
75x4
85x1
80x3
80x2
65x5

Plank
1 min x3 sets
flexing as hard as possible

Superset 2:

Single leg RDL with 2 DB's
30x5
45x5
50x5
50x5

Meadow Rows
35x5
50x5
65x5
75x5
80x5

Superset 3:

Chin ups
BW x5
BW +5lbs x5
BW +7.5 x5

Triangle Mobility
3 sets of 5

Conditioning - Medicine Ball Complex
8 squat push throws
16 overhead wall forward throws(alt legs)
16 Rotary Throws(alt sides)
8 slams
60-90 secs rest
** 3 Rounds **
Click to expand...

For not feeling great that's a hell of a workout!!! Keep it up and feel better!
 
Happy Tuesday from California!

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That sky is very pretty..............Just like you!
 
Rocket3015 said:
That sky is very pretty..............Just like you!
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Thank you so much, Rocket. 2 people told me yesterday that I looked younger than 33. I was like omg, I love you, bless your beautiful heart, you're so amazing! ???
 
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