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Kat and Puccah's Strong is the new sexy log

love2liftkat said:
That’s great that you guys have chickens and a garden too!!
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Its kinda a lot of work (?) and kinda not (?). Last night my wife roasted up one of my cornish cross broilers I had butchered in August and it was AMAZING. I'm having it today as leftovers at work. actually, we got 5 meals out of it, and the bones are saved for bone broth (either for humans or dogs, not sure what she'll do with it). The day I'm out there doing it for 6hrs its gross and back breaking but on nights like last night when my wife can just toss one of the broilers in the oven its such a treat!
 
MrKleen73 said:
Thanks! It doesn't look too big. I might have to get a new one, then I can stop buying big boxes of freezer bags at Sam's.
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Good deal! I think you would find that you use it more than you think!

gphagan1 said:
Yeah I actually need to get one myself.
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They’re so worth it!!

Dustin07 said:
I am in a bunch of homesteading type groups local to our region on FB and I see opportunities pop up all the time. Beef is getting insanely stupid on pricing these days so I feel crazy blessed to have our opportunity but if you find some of those local groups you might be able to get in with a local farmer/homesteader on a group buy. even a 1/4 cow split with someone is a nice feeling to throw in the freezer. I always have them give me the largest briskets they can cut for smoking later :) but the ground beef is such a treat. buy once... cry once... its awesome to reach into the freezer and see stacks of 1lb ground beef laid out like bricks. its always a big day to go grab a couple hundred lbs of beef, haul it home, reorganize the freezer etc but for the next 12 months or so its awesome!
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Ooo great idea! Thanks!! My hubby cut meat at a grocery store when we first got married so it was nice, when meat used to go on sale and we could buy whole ribeyes or whatever and load up the freezer. Now it’s mostly chickens my FIL buys us from the Amish and ground beef. Oh a tip I’ve found helpful with packaging ground beef is to roll it flat after it’s sealed and before I freeze it. Makes it thaw so much faster and super easy to store. Might not work coming from the processor though.

Dustin07 said:
Its kinda a lot of work (?) and kinda not (?). Last night my wife roasted up one of my cornish cross broilers I had butchered in August and it was AMAZING. I'm having it today as leftovers at work. actually, we got 5 meals out of it, and the bones are saved for bone broth (either for humans or dogs, not sure what she'll do with it). The day I'm out there doing it for 6hrs its gross and back breaking but on nights like last night when my wife can just toss one of the broilers in the oven its such a treat!
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Haha I would imagine it is a ton of work but glad it’s worth it when you get to enjoy your hard work pay off! Nice to know their quality, what they’re fed and everything too!
 
love2liftkat said:
My hubby cut meat at a grocery store when we first got married so it was nice, when meat used to go on sale and we could buy whole ribeyes or whatever and load up the freezer.
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thats actually a great skill and opens up a lot of other doors! (especially if he ever hunts, saves hundreds on processing if you do it yourself!)
 
Dustin07 said:
thats actually a great skill and opens up a lot of other doors! (especially if he ever hunts, saves hundreds on processing if you do it yourself!)
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Haha very true! It’s come in super handy so far and he’s recently started considering getting into hunting. He would just need to butcher it elsewhere…or I need to find places to be!
 
I ran out of time last week before we left town but we are back now. I did train legs Monday and Wednesday and upper on Tuesday of last week. We spend Thursday-Monday in the Georgia mountains with my in-laws. I was not super active nor did I worry much about food choices! Haha Just enjoyed the time and food with family. It was eventful with a few kinks, as always with family trips, but overall a great trip!
I’m back dialed in today and trained upper body this morning!

Mobility warmup was a little longer today from being stiff with all the driving.

Circuit
Pull-ups 10,10,10,8,8
Hanging toe touches 8-12x5 sets
Push press 45x8, 65x8, 85x5, 90x5x2 sets
Leg raises w 25lb plate 23x4 sets

SS
Wide cable row
110x8x3 sets
Push ups 3 sets of 12

SS
Narrow cable row
120x8x3 sets
Pushups 10x3 sets

DB Shoulder press/lateral raise Dropset
35x12,10,8,6
10x12, 5x15(front/side with the 5’s)

Superset with
Face pulls
42.5x12x3 sets

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love2liftkat said:
I ran out of time last week before we left town but we are back now. I did train legs Monday and Wednesday and upper on Tuesday of last week. We spend Thursday-Monday in the Georgia mountains with my in-laws. I was not super active nor did I worry much about food choices! Haha Just enjoyed the time and food with family. It was eventful with a few kinks, as always with family trips, but overall a great trip!
I’m back dialed in today and trained upper body this morning!

Mobility warmup was a little longer today from being stiff with all the driving.

Circuit
Pull-ups 10,10,10,8,8
Hanging toe touches 8-12x5 sets
Push press 45x8, 65x8, 85x5, 90x5x2 sets
Leg raises w 25lb plate 23x4 sets

SS
Wide cable row
110x8x3 sets
Push ups 3 sets of 12

SS
Narrow cable row
120x8x3 sets
Pushups 10x3 sets

DB Shoulder press/lateral raise Dropset
35x12,10,8,6
10x12, 5x15(front/side with the 5’s)

Superset with
Face pulls
42.5x12x3 sets

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Dang you would have to pry me out of one of those chairs by the creek! So peaceful!!
 
love2liftkat said:
I ran out of time last week before we left town but we are back now. I did train legs Monday and Wednesday and upper on Tuesday of last week. We spend Thursday-Monday in the Georgia mountains with my in-laws. I was not super active nor did I worry much about food choices! Haha Just enjoyed the time and food with family. It was eventful with a few kinks, as always with family trips, but overall a great trip!
I’m back dialed in today and trained upper body this morning!

Mobility warmup was a little longer today from being stiff with all the driving.

Circuit
Pull-ups 10,10,10,8,8
Hanging toe touches 8-12x5 sets
Push press 45x8, 65x8, 85x5, 90x5x2 sets
Leg raises w 25lb plate 23x4 sets

SS
Wide cable row
110x8x3 sets
Push ups 3 sets of 12

SS
Narrow cable row
120x8x3 sets
Pushups 10x3 sets

DB Shoulder press/lateral raise Dropset
35x12,10,8,6
10x12, 5x15(front/side with the 5’s)

Superset with
Face pulls
42.5x12x3 sets

View attachment 263941
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Beautiful…..Georgia is home sweet home for me, my wife, and family. We enjoy the mountains at least a few times a year. Our honeymoon was in Helen Georgia. We thought about the Bahamas, and several beach locations, and we do love beaches, but we just love the mountains a little more and decided a 120 mile drive north into the Blue Ridge Mountains and Helen was perfect for us. Hope you and your hubby had a great time.😎👍
 
love2liftkat said:
We spend Thursday-Monday in the Georgia mountains with my in-laws.
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thats where my blood originated on my fathers side. well a lot of early settling was more south in Richland in the 1700s it gets a little squirrely between my 3rd-4th grand father up north and the earlier ancesters down south. My guess is shenanigans took place lol. But your pictures definitely resonate for me. I truly believe DNA passes down memories. that picture with the creek looks perfect, feels like home.
 
Dustin07 said:
thats where my blood originated on my fathers side. well a lot of early settling was more south in Richland in the 1700s it gets a little squirrely between my 3rd-4th grand father up north and the earlier ancesters down south. My guess is shenanigans took place lol. But your pictures definitely resonate for me. I truly believe DNA passes down memories. that picture with the creek looks perfect, feels like home.
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It’s funny, you can tell by your lifestyle and the things you enjoy that you have that Southern blood….it’s definitely in your DNA.😎
 
gphagan1 said:
It’s funny, you can tell by your lifestyle and the things you enjoy that you have that Southern blood….it’s definitely in your DNA.😎
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I definitely feel more connected to things of the south than elsewhere in the country! Doing my best to establish my roots here in the PNW the way my ancestors did hundreds of years ago in GA.
 
love2liftkat said:
Puccah and I have decided to make one kick butt joint log!

She was the first person I met on here! She has been and continues to be a huge motivator for me as I'm sure she is for many of you! We are both working hard to reach our goals...So we thought what's better than coming together and push each other more to make our dreams a reality!!!

As most of you know, I just finished a lean bulk/recomp with Ostar1ne, successfully putting on 11lbs while losing a little fat! Now it's time to shed fat and get really lean! My current goal is to get down to 15% bf ~125lbs by summer time!

I'm taking it slow to keep as much of my hard earned muscle as possible! A friend of mine, with tons more experience/knowledge is currently helping me with my training and nutrition! Training is 4 days a week of lifting using a push/pull program. Taking the weekends off from lifting to be with my family. Cardio/conditioning is done 4-6 x's a week using mostly Tabata/HIIT.

My nutrition is similar to the biorythm diet. Fats are consumed primarily in the earlier part of the day, while carbs are saved for the later part of the day/evening. My calories/macros will continue to change while I am cutting down, since I am still pretty early on. They're roughly 2,230 200p/200c/70f on training days and 1,690 200p/65c/70f on non training days.

Supplements

LG Sciences: Protein powder, bcaas, glutamine, Ghenerate, C2K, LCarnitine, Creatine, Epic

ECA stack
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Haha, this is actually a cool idea! Having someone to keep you accountable makes the whole journey more enjoyable. you guys are gonna keep each other on your toes for sure💪
 
akboom87 said:
Dang you would have to pry me out of one of those chairs by the creek! So peaceful!!
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Ikr! I felt the same way!! Only thing that brought me inside was doing puzzles with the fam! Haha I have a hard time stopping once I’m sucked in! We did enjoy the fire pit at night as well though!

gphagan1 said:
Beautiful…..Georgia is home sweet home for me, my wife, and family. We enjoy the mountains at least a few times a year. Our honeymoon was in Helen Georgia. We thought about the Bahamas, and several beach locations, and we do love beaches, but we just love the mountains a little more and decided a 120 mile drive north into the Blue Ridge Mountains and Helen was perfect for us. Hope you and your hubby had a great time.
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How cool! We actually stayed in the Blue Ridge area and attempted to visit Helen. It was a bit too crowded for my in-laws to get around so we ended up leaving without visiting much. Just have to choose a better time of year to go next time! We are like you! We love the mountains! I enjoy the beaches but there is just something about being in the mountains! Just find water and you have the best of both worlds basically! Haha

Dustin07 said:
thats where my blood originated on my fathers side. well a lot of early settling was more south in Richland in the 1700s it gets a little squirrely between my 3rd-4th grand father up north and the earlier ancesters down south. My guess is shenanigans took place lol. But your pictures definitely resonate for me. I truly believe DNA passes down memories. that picture with the creek looks perfect, feels like home.
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Haha it’s cool that you know that much of your heritage! My family is all from Arkansas but idk how far back tbh. I did have a great uncle that did the research to find all of that out but I never heard what came of it.
 
Anderson_09 said:
Haha, this is actually a cool idea! Having someone to keep you accountable makes the whole journey more enjoyable. you guys are gonna keep each other on your toes for sure
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Thanks! Welcome! It was the best having Puccah be my accountability partner and friend! Unfortunately, she passed in 2021 but I’m here rocking along in her memory! I haven’t tested my body fat percentage but I’m pretty sure I hit my goal! I am now about 120lbs and guessing around 15%. There are some recent pics a few posts back.
 
Lower body day

SS
Squats
45x10, 95x8, 135x5, 155x5, 165x5x2
Hanging toes to bar 6bw & 6 w band x5 sets

RDL 155x8x3 sets

Walking lunges w ez bar
90x12x2 sets

Pendulum squats 3 sets of 12
(No weight added)

Superset
Smith Hip Thrusts
270x8x2 sets
270x8, 180x12, 90x12 Dropset x2

Seated calf raise machine 90x15x3 sets 90x15,45x15 drop set
 
love2liftkat said:
Haha it’s cool that you know that much of your heritage! My family is all from Arkansas but idk how far back tbh. I did have a great uncle that did the research to find all of that out but I never heard what came of it.
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like 6+ months ago curiosity got the best of me so I finally did the deep dive on ancestry.com. it can be a real time suck though because once you get back a few generations to people you don't know and haven't heard of, you start really trying to cross reference documents like marriage and birth certificates to validate lineage. Most everyone on both sides of my family so far were about 1740 or earlier, 80% or so Irish, a bit of Scottish, Found one from England, and my Grandmothers side if you go back far enough was from Germany. The earliest ancestor I can find which is my hardest to validate was I believe 1607, before the Pilgrims.

love2liftkat said:
Walking lunges w ez bar
90x12x2 sets
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I keep meaning to add lunges and keep forgetting lol 😂
 
Dustin07 said:
like 6+ months ago curiosity got the best of me so I finally did the deep dive on ancestry.com. it can be a real time suck though because once you get back a few generations to people you don't know and haven't heard of, you start really trying to cross reference documents like marriage and birth certificates to validate lineage. Most everyone on both sides of my family so far were about 1740 or earlier, 80% or so Irish, a bit of Scottish, Found one from England, and my Grandmothers side if you go back far enough was from Germany. The earliest ancestor I can find which is my hardest to validate was I believe 1607, before the Pilgrims.



I keep meaning to add lunges and keep forgetting lol
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Very cool!

Haha I keep “forgetting” to add Bulgarian split squats too! (More like I chicken out! )
 
Training has been good this week. Thursday was a bit more challenging with everything being sore and tight but I feel that is just part of the cycle especially if I don’t take a rest day mid week. I pushed through everything fine, it was just harder! Kinda like Chris was saying in his log where he had to talk himself out of listening to the go easy voice! Haha Today was much better because I got to sleep until 7:30 and I got to pace myself a little more resting between sets more as needed vs trying to get it done in an hour.
 
love2liftkat said:
Ikr! I felt the same way!! Only thing that brought me inside was doing puzzles with the fam! Haha I have a hard time stopping once I’m sucked in! We did enjoy the fire pit at night as well though!



How cool! We actually stayed in the Blue Ridge area and attempted to visit Helen. It was a bit too crowded for my in-laws to get around so we ended up leaving without visiting much. Just have to choose a better time of year to go next time! We are like you! We love the mountains! I enjoy the beaches but there is just something about being in the mountains! Just find water and you have the best of both worlds basically! Haha



Haha it’s cool that you know that much of your heritage! My family is all from Arkansas but idk how far back tbh. I did have a great uncle that did the research to find all of that out but I never heard what came of it.
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Yeah I bet Helen was crowded when you were there. They are celebrating Oktoberfest, so the weekends are packed. We actually like going there during Oktoberfest. The street performers are usually pretty cool, and I like all the show bike Harley-Davidson’s up there during that time.😎👍
 
Oktoberfest sounds like fun!
 
gphagan1 said:
Yeah I bet Helen was crowded when you were there. They are celebrating Oktoberfest, so the weekends are packed. We actually like going there during Oktoberfest. The street performers are usually pretty cool, and I like all the show bike Harley-Davidson’s up there during that time.
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Yeah we wanted to see and enjoy Oktoberfest but didn’t think about how the in-laws would not be able to get around. Just dumb planning on our part! I’d love to go back and check all the fun events out! It was fun seeing people dressed up and everything!
 
love2liftkat said:
Yeah we wanted to see and enjoy Oktoberfest but didn’t think about how the in-laws would not be able to get around. Just dumb planning on our part! I’d love to go back and check all the fun events out! It was fun seeing people dressed up and everything!
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Oh yeah definitely understandable if they have a hard time getting around, because it’s packed.
MrKleen73 said:
Oktoberfest sounds like fun!
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Oh yeah, it’s a blast….Helen is a little town in the north Georgia mountains with architecture designed like an Alpine village. It’s actually a copy of a Bavarian town in the German Alps.
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Sorry Kat, not trying to clog up your log.
 
Oh wow, that looks like a really cool place to visit! Like a section of Disney / EPCOT or something.
 
MrKleen73 said:
Oh wow, that looks like a really cool place to visit! Like a section of Disney / EPCOT or something.
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Yeah, the whole town is nestled in between the mountains and it’s like when you enter all of a sudden you’re in Germany with the mountains all around. And there is beautiful trails, water falls, and great Trout fishing.😎👍
 
gphagan1 said:
Oh yeah definitely understandable if they have a hard time getting around, because it’s packed.

Oh yeah, it’s a blast….Helen is a little town in the north Georgia mountains with architecture designed like an Alpine village. It’s actually a copy of a Bavarian town in the German Alps.
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Sorry Kat, not trying to clog up your log.
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No please do! I’m glad you posted those! I should have taken some pics but I sadly took very few on our trip! It really is cool and would be fun to explore! I’m sure we will go back in the spring!
 
gphagan1 said:
Oh yeah definitely understandable if they have a hard time getting around, because it’s packed.

Oh yeah, it’s a blast….Helen is a little town in the north Georgia mountains with architecture designed like an Alpine village. It’s actually a copy of a Bavarian town in the German Alps.
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Sorry Kat, not trying to clog up your log.
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thats crazy, we have one too called Leavenworth. (Bavarian though) We used to go there a few times a year cause every season was different and super fun. Actually, I think thats where I proposed:

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Dustin07 said:
thats crazy, we have one too called Leavenworth. (Bavarian though) We used to go there a few times a year cause every season was different and super fun. Actually, I think thats where I proposed:

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That’s super cool!!
 
Sorry there’s been a lack of actual logging. Life has been “lifing” so to speak! Just a little busy with waves of stress.

Granddogs came over this weekend (two goldens ) We had 6 dogs at the house so it felt like we were running a kennel. Still fun though! We also made a huge pot of chili on Sunday! So good! The weather has been absolutely perfect with cool mornings and warm afternoons! I didn’t train on Monday but did go in this morning. I’m sure it’s been a while but since I said this I get up at 4:15 on training days…unfortunately last night, I didn’t get to bed until after 10:45. I didn’t connect the dots on why I didn’t feel my best until after getting to work! Haha Overall it was a good workout! Just need to go to bed on time tonight! I did take a little power nap at lunch today too!

Mobility work ~ 10 mins

Circuit
Pull-ups 8,10,10,8,8
Hanging toes to bar 5 sets of 8
Push Press 45x8, 75x5, 85x5, 90x5x2
Various leg raises w 25lb plate 5 sets

BB Row
95x8x3 sets

SS
Seated cable rows 120x8x3 sets
Pushups 3 sets of 12

DB Shoulder press/lateral raise Dropset
35x10,9,8x2sets
10x12, 5x15(front/side with the 5’s) x4 sets

Superset with
Face pulls & Rev Flyes
42.5x12 85x12x3 sets

Cable crunches
65x8x3 sets

Hard to call my dropset for shoulders a superset. It feels like so much more! Haha It does the job and gives me a crazy pump though! Sometimes I have to stretch/hang to just calm down the burn!
 
love2liftkat said:
We had 6 dogs at the house so it felt like we were running a kennel.
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my neighbors, my wife's aunt and uncle, have a french bulldog we call "the terrorist". if I'm out working my dogs (one gets tennis ball, one gets frisbee) and he randomly shows up, my dogs will literally grab their toys, run to the front door, and wait till I let them in because they don't wan to play with him 😂😂😂

love2liftkat said:
I didn’t train on Monday but did go in this morning. I’m sure it’s been a while but since I said this I get up at 4:15 on training days…unfortunately last night, I didn’t get to bed until after 10:45.
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your crazy lol. I let my wife keep me up until like 9 or 9:30 last night and I ended up hitting the snooze this morning at 4:30 lol! 10:45 would kill me 😂
love2liftkat said:
Mobility work ~ 10 mins

Circuit
Pull-ups 8,10,10,8,8
Hanging toes to bar 5 sets of 8
Push Press 45x8, 75x5, 85x5, 90x5x2
Various leg raises w 25lb plate 5 sets

BB Row
95x8x3 sets

SS
Seated cable rows 120x8x3 sets
Pushups 3 sets of 12

DB Shoulder press/lateral raise Dropset
35x10,9,8x2sets
10x12, 5x15(front/side with the 5’s) x4 sets

Superset with
Face pulls & Rev Flyes
42.5x12 85x12x3 sets

Cable crunches
65x8x3 sets

Hard to call my dropset for shoulders a superset. It feels like so much more! Haha It does the job and gives me a crazy pump though! Sometimes I have to stretch/hang to just calm down the burn!
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we've been talking so much about PL vs BB in @Segansational 's thread but your post here reminds me of one of the great things that the leaner/bodybuilding side of this sport has. I think I definitely appreciate and enjoy the pump and more isolated work when leaned up! being on the thicker side currently, I can feel the glutes and legs get pumpy from squats like never before, but its not the same as a great shoulder pump when you're leaned up.
 
gphagan1 said:
Great workout….it always feels productive when you get that burn with the pump.
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For sure! Burnout type finishers and when you struggle moving at the end of a workout is such a great feeling!

Dustin07 said:
my neighbors, my wife's aunt and uncle, have a french bulldog we call "the terrorist". if I'm out working my dogs (one gets tennis ball, one gets frisbee) and he randomly shows up, my dogs will literally grab their toys, run to the front door, and wait till I let them in because they don't wan to play with him


your crazy lol. I let my wife keep me up until like 9 or 9:30 last night and I ended up hitting the snooze this morning at 4:30 lol! 10:45 would kill me


we've been talking so much about PL vs BB in @Segansational 's thread but your post here reminds me of one of the great things that the leaner/bodybuilding side of this sport has. I think I definitely appreciate and enjoy the pump and more isolated work when leaned up! being on the thicker side currently, I can feel the glutes and legs get pumpy from squats like never before, but its not the same as a great shoulder pump when you're leaned up.
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Haha that is so funny about the dogs! Frenchies always crack me up with their little personalities!

I definitely don’t prefer that little of sleep! But I figure since I only train 4 days a week, I just have to suck it up and try to rest when I can.

Very true! Visually, the pump is definitely more rewarding when you’re lean, it at least makes me feel like I have muscles. When I’m more plump, I just think, they’re under there somewhere. I miss the more powerlifting style I used to do but man, my body just doesn’t seem to like it. My CNS & parasympathetic nervous system just seem to over react. So I try to keep a decent amount of the main lifts and just mix in the others to get in enough volume. Like telling my body, I’ll compromise but I’m not giving up all of it!
 
Lower body day

Mobility/warmup

Superset
Squats
45x10, 95x8, 135x5, 155x5, 175x5x2
&
RDL 95x10, 115x8, 135x8, 155x8

Walking lunges w ez bar
80x12x2 sets

Pendulum squats 3 sets of 12
(No weight added)

Superset
Smith Hip Thrusts
270x8x2 sets
270x8, 180x12, 90x12 Dropset x2
&
calf raise on leg press
+4 plates x 20x3 sets

I kept the deadlifts on the lighter side to be able to superset them with the squats. It actually felt pretty good. I even went up on my squats today because 155 felt good. I was excited to get 175x5- squats have been a struggle since my hip injury several years ago. I guess my body spent so long trying to protect itself that I’ve got some imbalances that shift my alignment enough that I just don’t feel everything firing as evenly as it should. So if I feel myself loose full engagement, I don’t go any heavier.
 
gphagan1 said:
I bet you felt those legs after the Squats/RDL superset. And following those up with walking lunges and Pendulum Squats was brave. 💪😎
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She has always been a beast in the gym. She has no quit, and works so hard. I have always been impressed with Kat! A true gem!
 
gphagan1 said:
I bet you felt those legs after the Squats/RDL superset. And following those up with walking lunges and Pendulum Squats was brave.
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For sure! Or maybe a little crazy!

MrKleen73 said:
She has always been a beast in the gym. She has no quit, and works so hard. I have always been impressed with Kat! A true gem!
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Awe thanks!! That means a lot!! That’s what makes it fun though right?!
 
Thats such a nasty superset lol. I remember one time we did a wod with deficit deadlifts + KB goblet squats. That might have been the only time I either didn't finish, or nearly didn't finish a wod cause the lower back pump was so insane I couldn't move. not injured or hurt, just PUMPED. you try to show people your lower back pump and they just don't appreciate it.
 
Dustin07 said:
Thats such a nasty superset lol. I remember one time we did a wod with deficit deadlifts + KB goblet squats. That might have been the only time I either didn't finish, or nearly didn't finish a wod cause the lower back pump was so insane I couldn't move. not injured or hurt, just PUMPED. you try to show people your lower back pump and they just don't appreciate it.
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I bet so! Sounds intense!!

Segansational said:
We all have to be a little crazy to love this lifestyle!
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Haha no joke!
 
Happy Friday!! Great leg day today! Had enough time to “play” around a little bit switching things up. Sometimes it’s just too difficult to switch things up during the week.

Thursday-upper body day

Circuit
Pull-ups 10x3sets 8x2sets
Hanging toe touches 8-12x5 sets
Push press 45x8, 65x8, 85x5, 90x5x2sets attempted 95 twice with no success
Leg raises variations w 25lb plate x5 sets

SS
Wide cable row
110x8x3 sets
Push ups 3 sets of 12

SS
Plate loaded row
2 plates each side x10x3 sets
Pushups 10x3 sets

DB Shoulder press/lateral raise Dropset
35x10x2sets, 8x2sets
10x12, 5x15(front/side with the 5’s)

Superset with
Rev flyes
85x12x3 sets

Friday-Lower body day

SS
Squats
45x10, 95x8, 135x5, 155x5, 175x5x3sets
&
RDL 135x10x4 sets
(Did not start these until the later few sets)
Ab work done during the first few sets
**I did learn today- not to lotion my back before back squats. Having a tank top on allows for a slippery back. Haha Needless to say the first set of 175 was LOW bar!

Superset
Hip Thrusts Machine
230x10x5 sets
&
Pendulum squats 5 sets of 12
(No weight added)

This was a new combo. Did a higher stance and it was killer!!!

High cable kickbacks w/ ankle & foot strap
50x12, 60x12, 70x12
(Trying a new approach and playing with the weight. This is kicking more straight down than back)

Cross cable kickbacks w ankle strap
27.5x12, 30x12, 30x12/20x8 dropset
(These were slightly more traditional but hit glute med/min a bit more )
(Glutes were DEAD!!)

calf raise machine
+2 plates x 20x3 sets

Cable crunches
90x10x2 sets

I tried to take a pic of the little separation I have in my legs. They are small but the muscles are there (along with my beautiful varicose veins lol)
IMG_3499.webp
 
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