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Kat and Puccah's Strong is the new sexy log

Thanks to Chris, I started a much needed new workout today! I was quite bored and lacking with just winging it. May not look like much but it was an intense 45 mins! I took about 10 mins warming up/ getting a few good sets of deadlifts. Was planning to use 185 for the 1st giant set but between not feeling 100% and not doing more than 5 reps in forever- my body was just fighting me. I will increase next week.


Day 1 Deadlift focus - No Rest during Giant sets, and Rest is 90 seconds between. Try to complete in 15 minutes or you will have to cut conditioning short.

Giant Set 1 - using Rep Goal System for lifts - Rep Goal is 25 reps in 3 sets.

Broad Jumps x5 > Dead Lifts xRGS > OH Barbell Side Bend 10x5 per side > Rest 90 seconds

Working Deadlifts were 155x10, 9, 6


Giant Set 2- 15 Minute Block - As Many Rotations As Possible
Burpee X5 > 135 x8 Romanian DL >OH Barbell Side Bend 10x10 per side
**5 rounds total**
By the last 2 rounds I had to pause a time or two. Tried to keep rests between rounds to a minute or less.

10 minute Conditioning Block
50lb DB Rack Carry x50Ft > 50lb DB’s Farmers Carries x 50Ft > 40 lb KB Swing x15
**5 rounds total**

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love2liftkat said:
Thank you guys!!



Haha yep just a little left! I don’t really use aminos unless I’m fasting.
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Full package. Can't beat a girl who puts effort in the gym like you do and looks damn good doing it. Keep it up Kat I've tagged here and there since you came around and you've killed it.
 
LiveToLift said:
Full package. Can't beat a girl who puts effort in the gym like you do and looks damn good doing it. Keep it up Kat I've tagged here and there since you came around and you've killed it.
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Thank you so much!!! That really means a lot!!
 
Man, my body hurts!!!! Lol
 
Day 2 OHP Focus - No Rest during Giant sets, and Rest is 90 seconds between.

Warmed up with jump rope, pull ups, and bb only ohp

Giant Set 1 - using Rep Goal System for lifts - Rep Goal is 25 reps in 3 sets. Try to complete in 15 minutes or you will have to cut conditioning short.

Pull Ups xRGS > OHP xRGS > Plank x 30 seconds - Rest 90

Pull-ups 10/8/7 > OHP 65x9,8,8

Giant Set 2- 15 Minute Block - As Many Rotations As Possible
Pull Up 6 > Arnold Press x6, Ab Wheel x10

25’s for Arnold’s. Last set of Arnold’s was 4,1,1

**made it 5 rounds**

-the send giant set of pull ups were supposed to be neutral grip but in order to do the circuit I had to use just a regular wall mounted pull up bar. All pull ups were done with a small black band.

10 Minute Conditioning Block
15lb Med Ball Slam x10
15lb Med Ball Push Press x10
20lb DB Cheat Side Raise x8
Red Band Pull Apart x15

Made it 5 rounds

Excellent workout! Feeling worse today. Not sure what it is but I’m definitely fighting something off. Have a bad cough/chest congestion. No head congestion thankfully but feeling weak and tired. Went to bed at 9:30 last night.
 
love2liftkat said:
Man, my body hurts!!!! Lol
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WooHoo!
love2liftkat said:
Day 2 OHP Focus - No Rest during Giant sets, and Rest is 90 seconds between.

Warmed up with jump rope, pull ups, and bb only ohp

Giant Set 1 - using Rep Goal System for lifts - Rep Goal is 25 reps in 3 sets. Try to complete in 15 minutes or you will have to cut conditioning short.

Pull Ups xRGS > OHP xRGS > Plank x 30 seconds - Rest 90

Pull-ups 10/8/7 > OHP 65x9,8,8

Giant Set 2- 15 Minute Block - As Many Rotations As Possible
Pull Up 6 > Arnold Press x6, Ab Wheel x10

25’s for Arnold’s. Last set of Arnold’s was 4,1,1

**made it 5 rounds**

-the send giant set of pull ups were supposed to be neutral grip but in order to do the circuit I had to use just a regular wall mounted pull up bar. All pull ups were done with a small black band.

10 Minute Conditioning Block
15lb Med Ball Slam x10
15lb Med Ball Push Press x10
20lb DB Cheat Side Raise x8
Red Band Pull Apart x15

Made it 5 rounds

Excellent workout! Feeling worse today. Not sure what it is but I’m definitely fighting something off. Have a bad cough/chest congestion. No head congestion thankfully but feeling weak and tired. Went to bed at 9:30 last night.
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Excellent work on both of these workouts!!!
 
Well it officially hit me hard last night and today! I’m not sure if it’s the flu but I know I sure feel horrible! Fever has been 100-101 so not horrible but I did come home from work this morning. I went in just long enough for another assistant to get there to cover me. I have spent 90% of the day sleeping in the bed. I will take tomorrow off but we will see about Friday.
 
love2liftkat said:
Well it officially hit me hard last night and today! I’m not sure if it’s the flu but I know I sure feel horrible! Fever has been 100-101 so not horrible but I did come home from work this morning. I went in just long enough for another assistant to get there to cover me. I have spent 90% of the day sleeping in the bed. I will take tomorrow off but we will see about Friday.
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hope you get to feeling better.
 
love2liftkat said:
Well it officially hit me hard last night and today! I’m not sure if it’s the flu but I know I sure feel horrible! Fever has been 100-101 so not horrible but I did come home from work this morning. I went in just long enough for another assistant to get there to cover me. I have spent 90% of the day sleeping in the bed. I will take tomorrow off but we will see about Friday.
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Hope you kick that crud quickly!! It's never fun to miss work because you're sick for real!
 
Take care of yourself Kat !!
 
Thanks guys! Thankfully I started feeling better about 2 today. I stayed in the bed all day still but wasn’t quite as dead to the world. Got up and took a shower as well and drank a protein shake. Accomplished so much, I know right! Lol
 
Glad you are feeling better!
 
love2liftkat said:
Thanks guys! Thankfully I started feeling better about 2 today. I stayed in the bed all day still but wasn’t quite as dead to the world. Got up and took a shower as well and drank a protein shake. Accomplished so much, I know right! Lol
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A protein shake always makes everything better! :laugh2:
 
Rocket3015 said:
Glad you are feeling better!
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Thank you! Seems to be taking a while to get to 100% though!

iThrow said:
Good to see you ladies still chugging along :)
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Well hello stranger!

Studhorse said:
A protein shake always makes everything better! :laugh2:
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Haha ikr Had to get some kind of nutrition and didn’t have the energy to heat up food.

MrKleen73 said:
http://anabolicminds.com/forum/training-forum/300262-transformation-physique-goal.html

Get in it to win it!!!
Studhorse, that means you too! I know you have improvements you want to make! Let's do it together in a fun and challenging way!!!
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Woohoo!!
 
Finally made it to the gym this morning! I’d say I’m about 85% better. Still lingering cough/congestion as well as energy runs out quickly. Surprised how hard it hit me this time!! Overall a good workout! Left sweaty and exhausted! Lol

Day 3 Thigh - Quad Focus - No Rest during Giant sets, and Rest is 90 seconds between. Try to complete in 15 minutes or you will have to cut conditioning short.

Giant Set 1 - using Rep Goal System for lifts - Rep Goal is 25 reps in 3 sets.
Try to complete in 15 minutes or you will have to cut conditioning short.

Jump Squat x5(only as deep as is comfortable) > Leg Press xRGS > Paloff Press x10 > Rest 90 seconds

— Leg press was a machine did 3-4 warmup sets
Working sets were 190x10,9,6(will increase next time)

— I subbed paloff press for ab rotation machine 90x10x3 each side


Giant Set 2- 15 Minute Block - As Many Rotations As Possible
Lunges x10 > Leg Ext x10 > Side planks 30 second per side > Rest 90

— 50x10x3 lunges
— 90x10x3 leg extensions
— Did regular planks since I did rotations on first giant set. (Never realize how much you use your legs for planks until they’re fatigued)

— Sadly only completed 3 full rounds and part of #4. I needed the full 90 secs for rest between cycles and by the 4th round my legs literally gave out! Lol

10 Minute Conditioning
Lunge Jumps x5 per side > Sissy Squats x5 > Hollow Rocks x15
**made 5 rounds**
 
love2liftkat said:
Finally made it to the gym this morning! I’d say I’m about 85% better. Still lingering cough/congestion as well as energy runs out quickly. Surprised how hard it hit me this time!! Overall a good workout! Left sweaty and exhausted! Lol

Day 3 Thigh - Quad Focus - No Rest during Giant sets, and Rest is 90 seconds between. Try to complete in 15 minutes or you will have to cut conditioning short.

Giant Set 1 - using Rep Goal System for lifts - Rep Goal is 25 reps in 3 sets.
Try to complete in 15 minutes or you will have to cut conditioning short.

Jump Squat x5(only as deep as is comfortable) > Leg Press xRGS > Paloff Press x10 > Rest 90 seconds

— Leg press was a machine did 3-4 warmup sets
Working sets were 190x10,9,6(will increase next time)

— I subbed paloff press for ab rotation machine 90x10x3 each side


Giant Set 2- 15 Minute Block - As Many Rotations As Possible
Lunges x10 > Leg Ext x10 > Side planks 30 second per side > Rest 90

— 50x10x3 lunges
— 90x10x3 leg extensions
— Did regular planks since I did rotations on first giant set. (Never realize how much you use your legs for planks until they’re fatigued)

— Sadly only completed 3 full rounds and part of #4. I needed the full 90 secs for rest between cycles and by the 4th round my legs literally gave out! Lol

10 Minute Conditioning
Lunge Jumps x5 per side > Sissy Squats x5 > Hollow Rocks x15
**made 5 rounds**
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Got to hand it to you! I would of skipped the gym if I felt like that! you women are tough. My wife keep going to the gym with bronchitis. And my daughter has had this cough for 2 weeks now and hasn't missed.
 
Kat killing it even when you don't feel well !! Inspiration !!
 
Thank you both! I was itching to get back even if it wasn’t what I wanted. Apparently I did enough...my legs are already hurting!!
 
Glad you are back!
 
Day 4 Bench Focus

No Rest during Giant sets, and Rest is 90 seconds between. Try to complete in 15 minutes or you will have to cut conditioning short.

Giant Set 1 - using Rep Goal System for lifts - Rep Goal is 25 reps in 3 sets. Try to complete in 15 minutes or you will have to cut conditioning short. Barbell Row xRGS > Flat BB Bench x RGS > Plank x30 > Rest 90 seconds

— Rows- 105x9,9,8
— Bench 95x9,8,8
(Will increase both next time)

Giant Set 2- 15 Minute Block - As Many Rotations As Possible
1 Arm DB Bent Over Row x6 > DB Bench Press x6 > Ab Rollouts x8(subbed hanging leg lifts)

— Db Row 75x6
— Db bench 45x6
— Hanging knee raises
**made it 4 rounds

10 Minutes Condition
8 Pull Ups > 10 Push Ups > 10 Hollow Rocks
**made it 5 rounds
 
I will say, my legs are ridiculously sore! Lol So crazy! I haven’t had this much trouble moving since I first started lifting!
 
Is puccah still updating here? Haven't seen that pretty lady post lately. :/
 
lukehayd said:
Time for the hubby to earn his keep and give a good full body warm oil massage!
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You offering?? I could use a foot massage. Thighs could use a little attention also. If you're offering
 
lukehayd said:
Time for the hubby to earn his keep and give a good full body warm oil massage!
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Hahaha yeah I’m sure he’d stay focused on the massage all of...2 mins before taking a detour!Especially with it being the thigh/glute area. ?
 
love2liftkat said:
Hahaha yeah I’m sure he’d stay focused on the massage all of...2 mins before taking a detour!Especially with it being the thigh/glute area. ��
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Yep, well......Who can blame him. Am I right??
 
If he made it 2 minutes massaging in that area before taking a detour he deserves a medal! Me 15 seconds in... "Oh Honey, I found the source of all your tension right here. By the time I finish releasing the tension you will be so relaxed your legs will be wobbly!"
 
love2liftkat said:
Hahaha yeah I’m sure he’d stay focused on the massage all of...2 mins before taking a detour!Especially with it being the thigh/glute area. ��
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I'm not going to lie. I would be good for 2 seconds before I forgot what I was supposed to be doing! :09:
 
What was the question ?????
 
LiveToLift said:
Is puccah still updating here? Haven't seen that pretty lady post lately. :/
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Thank you! I just kinda browse. My weight is going down and strength is going up. I have to get a lot of training in before school starts.
 
puccah8808 said:
Thank you! I just kinda browse. My weight is going down and strength is going up. I have to get a lot of training in before school starts.
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Nothing wrong with that at all! Was just curious if you were still getting it in and keeping it up!
 
LiveToLift said:
Nothing wrong with that at all! Was just curious if you were still getting it in and keeping it up!
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Thank you! I will post a pic once I hit my goal.
 
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