Kat gets active with Finaflex's Active Amino!

[RegisterJr]

I like mixing in the same sized scoop of powdered Gatorade, too. Helps with some of the carb/sugar cravings if you have any.

 

[love2liftkat]

I like mixing in the same sized scoop of powdered Gatorade, too. Helps with some of the carb/sugar cravings if you have any.

Good to know! I almost always have those! Lol Regular Gatorade or zero?

 

[RegisterJr]

Good to know! I almost always have those! Lol Regular Gatorade or zero?

I use powdered regular, but my wife uses powdered G2. Preference, I suppose.

 

[kenpoengineer]

That picture of you Kat is amazing! Looking GREAT! Be proud!!!!!!

 

[love2liftkat]

That picture of you Kat is amazing! Looking GREAT! Be proud!!!!!!

Thank you Mark!!


Whew! It's been a busy day! I went in this morning at 5 to train but haven't had any time to log...still not able to do certain exercises like squats due to my back. Hope to go see someone tomorrow to work it out.

Attempted a circuit but it was taking up too much room so I just did supersets

Superset:

Incline bench
45x12
65x10
85x8- sadly struggled so I dropped
75x10
80x8, 70x8, 60x8 drop set

Leg extensions
50x10
90x10
110x10
130x10
130x10, 110x10, 90x10 drop set
130x10, 110x10, 90x10 drop set
(Last drop set was actually later in the workout)

Superset 2
Hammer strength shoulder press
45x10
70x8
70x10
80x6
75x8, 65x8, 55x10

Close grip bench
45x12
65x10
75x8
75x8
75x8, 65x8, 55x8 drop set

SS 3
Front/side lateral raises
10x12/10x12
15x10/15x10
15x10/20x8
15x10, 10x10, 7.5x10 drop set (front)
20x8, 15x10, 10x12 drop set (side)

Straight bar pushdowns (tri's)
35x10
42.5x10
42.5x10
42.5x9, 35x10, 30x10 drop set

Pec deck flyes
85x8, 75x8, 65x8 drop set

I think that's it...

Energy has been much better in my workouts...strength just seems so low on all pressing. Back doesn't seem as drastically effected. Next week I will start a GVT program though. New adventures....

 

[wasme]

Strong work as always. Interested to see how GVT works out for you. Are you doing the 10x10, or 10x5?

 

[love2liftkat]

Strong work as always. Interested to see how GVT works out for you. Are you doing the 10x10, or 10x5?

Thanks!...I'm doing 2 muscle groups 10x10 and a secondary exercises 3x10 for each group.

 

[wasme]

...awesome. I did that a while back, it is intense - nothing you can't handle though.

 

[love2liftkat]

...awesome. I did that a while back, it is intense - nothing you can't handle though.

Thank you! I'm excited to try it! See what happens! I may be lifting only the bar ...lol

 

[RegisterJr]

The GVT is going to be a lot of fun. If you go with the tempo also, make sure to back the weight down a notch initially.

Looking forward to that playing out.

Sorry your back isn't up to par yet.

 

[wicked442]

Always crazy gym day from you Kat! GVT is one of my personal favorites. Little boring sometimes,but easy to follow and effective.

 

[turff49]

Good luck with the back Kat. Always a bummer when we tweak something. Awesome job working around it though!

 

[love2liftkat]

The GVT is going to be a lot of fun. If you go with the tempo also, make sure to back the weight down a notch initially.

Looking forward to that playing out.

Sorry your back isn't up to par yet.

Thanks Thomas! I forgot to say I will be using a 4 second negative. Will be a nice challenge!

Always crazy gym day from you Kat! GVT is one of my personal favorites. Little boring sometimes,but easy to follow and effective.

Thank you Wicked! I'm looking forward to the results! Always good to see you around here!

Good luck with the back Kat. Always a bummer when we tweak something. Awesome job working around it though!

Thank you Brian! It's not too bad, I just don't want to do any exercises that could make it flair up or worsen! Gonna let it heal!

 

[love2liftkat]

Officially done with work until after Father's Day (and my bday)! Yay!!! Got to sleep in this morning and was even down 2 more lbs!!! How awesome is that!!! Went to the gym about 9:45 this morning! Had a great workout!

Circuit no rests except for bcaas occasionally
**(Really slowed down/controlled the negatives)

Wide grip Pulldowns
55x20- super slow with hold
70x12 " "
100x12
120x10
130x8
140x7, 120x8, 100x8, 85x10(slow/squeeze) drop set


ISO wide rows
94x15 super slow with hold
114x15 " @
164x12
184x10
204x9
224x8, 204x8, 184x8 drop set

Db curls (palms up entire time)
15x10
15x10
20x8
20x8
20x8
20x8, 15x8, 12.5x8 drop set
(All leg curl machines were taken so I couldn't put them in with these circuits)

Circuit 2
BB row
95x8
105x8
115x8
115x6, 105x6, 95x8, 85x8 drop set

Straight arm wide Pulldowns with large Ez bar
35x12
40x10
45x10
50x8, 42.5x8, 35x8 drop set

DB hammer curls
25x8
25x8
20x8
20x8

Superset
Rev cable flyes (straight arm)
5x20
10x15
10x12

Lying leg curls
50x12
60x12
65x10

Seated leg curls
90x10
(30 seconds rest)
90x10, 70x10, 50x12 drop set

Destroyer set
30x30,30; 20x30, 12.5x15, 7.5x15-full range
** had to pause rear delta were fried!!

Finished up with 10 mins of cardio. Had my son in the gym child care so I had to go! Oh, I almost forgot to say...there was an incident at the gym...apparently a guy was benching with Dumbbells and didn't remove his last ones from beside the bench. He failed or went to set the Dumbbells down and smashed his finger, ripping the nail off. There was blood dropped all over the gym. OUCH!!!

I hope you all are having a great day! I will probably not be on as much until we get back from our trip! I will take some pics and share though! I can't wait to see the beautiful beach of Destin, FL! I've never been!!

 

[Rocket3015]

Enjoy!

 

[turff49]

Much prettier than the beaches here in SC. That's for sure. Enjoy the trip!!!

 

[RegisterJr]

Have a great trip and happy birthday!

 

[love2liftkat]

Thanks guys!

 

[xR1pp3Rx]

be safe out there! have an awesome weekend with the family~

 

[love2liftkat]

be safe out there! have an awesome weekend with the family~

Thank you! It was such an awesome trip! I didn't get near enough pictures because I was busy having to much fun but here are a few I got with my phone.

View attachment 120464

View attachment 120466

 

[love2liftkat]

First day back in the gym and man did it feel great!!! I started BPaks GVT program today. It's a 4x a week program but since I only have 2 days, I combined a couple of extras in today's routine. The rests seemed like forever until the end they didn't seem too bad! The timing and such will take a bit to get used to.

Did a little cardio and a light set to warm up ...

Superset (90 seconds between exercises)

Incline bench 4010 tempo
Set 1. 75x10
Set 2. 75x10
Set 3. 75x10
Set 4. 75x10
Set 5. 75x10
Set 6. 75x10
Set 7. 75x9.5 barely made it up-lost form to get it there.
Set 8. 75x10
Set 9. 75x10
Set 10. 75x9.5 almost failed again

Shoulder width Pulldowns to lower sternum (pronated) 4010 Tempo
Set 1. 100x10
Set 2. 100x10
Set 3. 100x10
Set 4. 100x10
Set 5. 100x10
Set 6. 100x10
Set 7. 100x10
Set 8. 100x10
Set 9. 100x10
Set 10. 100x10

Superset (75 seconds rest between sets)

15% Decline DB bench supinating grip towards top 4110 tempo
Set 1. 30x10
Set 2. 30x10
Set 3. 30x10

Seated rows plate loaded and pronated grip 4110 tempo
Set 1. 180x10
Set 2. 180x10
Set 3. 180x10

Side lateral raises past ear (90 sec rest) 4010 tempo
Set 1. 10x10
Set 2. 10x10
Set 3. 10x10
Set 4. 10x10
Set 5. 10x10
Set 6. 10x10
Set 7. 10x10
Set 8. 10x10
Set 9. 10x10
Set 10. 10x10

Bent over cable lateral raises (75 seconds rest) 4110 tempo
Set 1. 5x10
Set 2. 5x10
Set 3. 7.5x10

 

[wasme]

Looks like you cruised through that one! Nice job.

Great to see you had a fun trip. Looks like your daughter found a head on the beach.

 

[xR1pp3Rx]

4-0-10 on the tempo!? oh girl youz gonna be sore

 

[RegisterJr]

4-0-10 on the tempo!? oh girl youz gonna be sore

You're missing a dash. lol

After almost a week off, I'm sure soreness is coming.

 

[love2liftkat]

Looks like you cruised through that one! Nice job.

Great to see you had a fun trip. Looks like your daughter found a head on the beach.

Haha yes she did! Quite a few times as my son did as well!

4-0-10 on the tempo!? oh girl youz gonna be sore

4-0-1-0 yes...and Thomas said after being off 5 days I will be pretty sore I'm sure!


I actually liked the tempo...I was able to get more power on the way up after controlling it so slowly on the negative. Really felt all of the muscles involved!

 

[wasme]

I actually liked the tempo...I was able to get more power on the way up after controlling it so slowly on the negative. Really felt all of the muscles involved!

Of course you did, you are a cyborg

 

[kenpoengineer]

Of course you did, you are a cyborg

Cyborgs recognize other cyborgs! Nice "welcome back" workout Kat!!

 

[Rocket3015]

Cyborg Kat I like it!!

 

[love2liftkat]

That's a big compliment! Thanks guys!


Day 2 GVT training complete! This one was rough! Lol I did forget to mention that I have adjusted BPaks Program a bit to fit my goals. I will cut back a bit on the rests today too.

Warmed up for 10 mins on the bike and a couple of light sets to get the blood flowing

Superset with 60-90 seconds rest between each set

Kneeling leg curl foot Dorsiflexed 5010 Tempo
(Called for seated but it was taken)
1. 50x10 each leg
2. 50x10 ""
3. 50x10 ""
4. 50x10 ""
5. 50x10 ""
6. 50x10 ""
7. 50x10 ""
Standing one was taken so I switched to seated
8. 70x10
9. 70x10
10. 70x10

Split squat with front foot elevated 6"
4010 Tempo
1. 85x10 each leg
2. 85x10 ""
3. 85x10 ""
4. 85x10 ""
5. 85x10 "" dyeing about now
6. 85x10 ""
7. 85x10 "" got my second wind
8. 85x10 ""
9. 85x10 ""
10. 85x10 ""

Superset no rest with 60 sec rest after both (small bar for both)

Good morning feet narrow/thighs @ 45 degree angle 4010 Tempo
40x10
40x10
40x10

Step up's (6 risers) 1010 Tempo
40x10
40x10
40x10

I was dead! Had to sit in my car a couple of mins before driving off. I did get several "ugh, is she still there" and "what in the world is she doing" looks today! Haha

 

[RegisterJr]

Those split squats woulda killed me too. Nice work Kat.

 

[wasme]

I read that about the split squats and realized I dont use any more weight then you do! Crushed this one CyborKat

 

[RegisterJr]

I read that about the split squats and realized I dont use any more weight then you do! Crushed this one CyborKat

I wasn't going to say anything...

 

[love2liftkat]

Those split squats woulda killed me too. Nice work Kat.

They were tough!!! I thought I was gonna pass out on the floor. Lol

I read that about the split squats and realized I dont use any more weight then you do! Crushed this one CyborKat

I wasn't going to say anything...

No way! You two are full of it! I felt like a whimp looking at the bar.

 

[turff49]

Geez! You go on vacation for a week and come back not missing a step! Inspirational is what that is...!

 

[kenpoengineer]

Happy birthday Kat! Interested in GVT. Will be studying your sessions.

 

[love2liftkat]

Geez! You go on vacation for a week and come back not missing a step! Inspirational is what that is...!

Thank you Brian!!

Happy birthday Kat! Interested in GVT. Will be studying your sessions.

Thank you Mark! I hope
You had a wonderful Father's Day!

 

[love2liftkat]

Good morning! I hope you all had a wonderful weekend! Mine was great! Son had a ballgame on Saturday. Poor thing got too hot and couldn't finish the game. The humidity has made the heat almost unbearable unless you're in/by water! So we mostly stayed around the house the rest of the weekend! We did go swimming Saturday evening at a friends and grilled out yesterday!

These workouts have made me sore like I expected but usually I'm sore the day after--with this I don't get sore until the 2 and 3rd day! My legs are still sore from Friday! Haha

Shoulders and back

Did a few light sets to warm up

Triple set 1: tempo on all 4010
**rest was 30-60 seconds between all sets (less between press/raise)
Db Shoulder press with palms facing
1. 25x10
2. 25x10
3. 25x10
4. 25x10
5. 25x10
6. 25x9 failed-lost tightness at bottom
7. 25x10
8. 25x10
9. 25x9.5- failed couldn't lock out
10. 25x10
**these were much harder with palms facing but I liked the way they felt

Side lateral raises
1. 12.5x10
2. 12.5x10
3. 12.5x10
4. 12.5x10
5. 12.5x10
6. 12.5x10
7. 12.5x10
8. 12.5x10
9. 12.5x10
10. 12.5x10
*will go up next time

Chin ups (assisted) (supinated)
1. 80x10
2. 80x10
3. 80x10
4. 80x10
5. 80x10
6. 80x10
7. 80x10
8. 80x10
9. 80x10
10. 80x9 failed 10
** 80 is where the pin was- sure didn't feel like 80 lbs of assistance. I barely touched it and it went down with 1 leg. Lol I did have to re-grip around #8 for the last several sets.

Triple set #2: tempo on all was 3010
Almost no rests - due to running out of time.
Bent over Cable lateral raises
1. 7.5x10
2. 7.5x10
3. 7.5x10
4. 7.5x10

30 deg. Incline lateral raises all the way up/pronating
1. 12.5x10
2. 12.5x10
3. 10x10
4. 10x10
Had to drop! Shoulders were fried!!- I liked the feel of these though!

Decline DB pullovers
1. 35x10
2. 35x10
3. 35x10
4. 35x10

The pump today was unreal!!! I felt like my shoulders/arms were going to pop!! Lol


Fixed my last full scoop of Aminos! Thankfully I already ordered more! I will be getting my reviews up this week I hope! Thank you guys again for picking me and even going above and beyond to send me more!!!

 

[Rocket3015]

100 chins.........you got me beat!!

 

[RegisterJr]

Impressive GVT session Kat.

The heat here has been unbearable, too. PLayed in the pool with the dog all weekend.

 

[wasme]

Great lifting Kat... GVT definitely requires more recovery.

 

[love2liftkat]

100 chins.........you got me beat!!

Assisted, so that doesn't really count! Lol You could beat that!

Impressive GVT session Kat.

The heat here has been unbearable, too. PLayed in the pool with the dog all weekend.

Thank you! Playing in the pool sounds perfect to me! I bet she takes up half the pool now! Haha

Great lifting Kat... GVT definitely requires more recovery.

Thanks Simon! I'm finding that very true!


Check out my present...so excited!!

Pay no attention to the lack of grass. Haha

 

[wasme]

Nice table.. with built in firepit? gas?

 

[RegisterJr]

Very nice...

gas?

You aren't supposed to ask ladies that...

 

[turff49]

A little hot outside for a fire...lol
Nice present! And you live in South Carolina, the only grass here is weeds...

 

[xR1pp3Rx]

I drug home some off cuts to have a fire in the back yard sometime this week myself.. looks like a good time to me~

 

[love2liftkat]

Nice table.. with built in firepit? gas?

Thank you and yes, it is- Propane.

Very nice...



You aren't supposed to ask ladies that...

Lol ...Thank you!

A little hot outside for a fire...lol
Nice present! And you live in South Carolina, the only grass here is weeds...

Lol Ikr! It was just for effect! Glad to know I'm not alone on the grass! We have 30 pine trees in our back yard too- making it impossible to grow much of anything- even weeds! Haha

I drug home some off cuts to have a fire in the back yard sometime this week myself.. looks like a good time to me~

Love it! That's what we've always done too and with make shift chairs. Lol

 

[love2liftkat]

Today was arm day! Felt great! Tried some new exercises again. It's funny how easy it is to get stuck doing the same exercises. I even had time for cardio afterwards! Since its summer, I have a little more time in the mornings!

Arms

Superset
20-30 secs between sets/ 45 seconds after each SS
Tempo 41X0

Dips (assisted)
1. 80x10
2. 80x10
3. 80x10
4. 80x10
5. 80x10
6. 80x10
7. 80x10
8. 80x10
9. 80x10
10. 80x10
**pin was in the 80 mark- like yesterday

Preacher/Scott curls with bar
1. 45x10
2. 45x10
3. 45x10
4. 45x10
5. 45x10
6. 45x10
7. 45x10
8. 45x10
9. 45x10
10. 45x10
**I was surprised I made it all of the way through! I struggled with these from the get go!

SS 2
30 seconds rest before repeating
Tempo 3010

Seated French press with bar
35x10
40x10
40x10
**these were new to me but I really really like them

Incline Db curls
20x10
20x10(last 4 reps were alternating)
15x10

Stair climber 25 mins

 

[xR1pp3Rx]

kats getting stronk on dem incline curls now!

 

[wasme]

nice job on the curls... and the rest of this one!

 

[love2liftkat]

kats getting stronk on dem incline curls now!

nice job on the curls... and the rest of this one!

Thanks guys! I thought they were pretty pitiful! Lol