Kat's boosting her recovery with Dieselade

[kenpoengineer]

Just wow! Killing these workouts! Impressed as usual!

 

[turff49]

Kat, I wouldn't be able to do your workout without an EMT present. I'd need O2 and a defibrillator midway through!

 

[love2liftkat]

ANother solid day Kat... Like the conditioning circuit at the end, must have been brutal after all that work.

Thank you! It was brutal!

Kat do you take water breaks during your workout? I think u will benifit from Dieselade intra workout. Like drink 1/2 during and 1/2 after.

Yes, I drink water or bcaas mid workout! I usually take both. I get nauseous sometimes when I drink too much flavored drinks while training. Lol

Would let you bake me a cake any day
Hhhnnngggggggggg

Man you're getting to have a pretty solid push press Kat! Keep up the good work!

Well thank you! I am very happy with how shoulder strength has progressed! The max I've gotten so far is 95 and I was super stoked!!

She, is dedicated and just keeps progressing in all departments !!

Thank you!!!

Hm. Never tried the PAPs underhand.

I hadn't until Chris specified in this new workout. I really like them! I can feel the difference.

Just wow! Killing these workouts! Impressed as usual!

Thank you, Mark!

Kat, I wouldn't be able to do your workout without an EMT present. I'd need O2 and a defibrillator midway through!

Haha sure you would! You're a beast!

 

[Chuck Diesel]

^^ me 2. I dilute 1/2 a scoop in 20oz water or more. Way better for endurance than just post work

 

[love2liftkat]

Just wanna say...MY ABS HURT!!!! So much so I had a dream I had visible abs! Hahaha

 

[love2liftkat]

^^ me 2. I dilute 1/2 a scoop in 20oz water or more. Way better for endurance than just post work

Ok I'll try that. I think it's been 1/2 a scoop with 16 oz.

 

[Rocket3015]

Just wanna say...MY ABS HURT!!!! So much so I had a dream I had visible abs! Hahaha

Someday you will took me 55 years!!

 

[love2liftkat]

Here's this weeks cakes...I didn't get a pic of the 120 mini cupcakes I did though. Invalid Link Removed

 

[wasme]

Those looks awesome Kat!

 

[Chuck Diesel]

That patriots on bad a$$

 

[turff49]

Oh my! And I'm on a cut... These pics are torture!

 

[RegisterJr]

Oh my! And I'm on a cut... These pics are torture!

The Patriots cake is low cal; filled with extra air. :banana:

 

[fro60ol]

The Patriots cake is low cal; filled with extra air. :banana:

I see what you did there


Love it!!

 

[TheMovement]

Miss your inspiration in my logs TheMovement. Hope all is well man!

Man Im going to have to play some serious catchup, but things are alot better nowadays! Getting back on track with the madness lol

That's good to hear! Hope it hasn't been too crazy for you! I've always enjoyed having you follow and input in my logs! I've been well just staying busy. Cake business has been picking up so my "free time" is getting less and less.

Aww, thanks gal its always a pleasure!!! Those cakes look amazing!!! Might have to special order one day.

 

[love2liftkat]

Thanks guys!!

Oh my! And I'm on a cut... These pics are torture!

Oops sorry...

The Patriots cake is low cal; filled with extra air. :banana:

Yes exactly!

Man Im going to have to play some serious catchup, but things are alot better nowadays! Getting back on track with the madness lol



Aww, thanks gal its always a pleasure!!! Those cakes look amazing!!! Might have to special order one day.

Thank you! I would love that!

 

[packers6211]

In didn't see this til today sorry Katness Hope your weeks been good and that Hubby is planning something special for Vday!!

 

[love2liftkat]

Sorry I didn't update yesterday. Got a little busy and side tracked...I did train at 5 am. I fixed and drank 1/2 scoop of Dieselade during my workout. (Forgot I was going to take a week off) I started my week off the Dieselade today instead.

Here's yesterday's workout...

Drank PWO on the way to the gym.

Warmup/Rolling: 10 mins

Hero's warmup:
**2rounds/10reps each**
Jumping Jacks
Push ups
Flap jackes
Groiners
Squats
Frog jumps
Sit-ups
Burpees

Foam rolled back and legs

Back squats
45x10
75x8
95x8
115x8
135x8
155x6
165x3, 155x3
135x6

Superset

Spider-Man push-ups
5 sets of 5 reps each side

Recline rows with feet on bench
4 sets of 15 reps

Circuit: 4 rounds
*Single arm DB overhead carry
25lbs X50 yds (25 yds each side)

*Split Jumps
4 sets of 5 reps each leg

*band pull aparts
25 underhand x 2
25 overhand x 2

Tabata:
**4 mins each round / 20/10 sec intervals**

Round 1:
Squats and push-ups

Round 2
Mountain climbers and reverse lunges

 

[love2liftkat]

In didn't see this til today sorry Katness Hope your weeks been good and that Hubby is planning something special for Vday!!

Hey glad you made it! It's going good! Nah, we don't really "celebrate" vday! How about you? Any plans with the wife?

 

[packers6211]

Nah saving up for fam trip soon. I'm going insane not lifting. Went back to docs for recheck and although its coming along, he said another 4 weeks of light duty before I can go to 100 percent normal. My grip is about 40/50% now.

 

[wasme]

In didn't see this til today sorry Katness Hope your weeks been good and that Hubby is planning something special for Vday!!

Damn, he found it ...

 

[love2liftkat]

Nah saving up for fam trip soon. I'm going insane not lifting. Went back to docs for recheck and although its coming along, he said another 4 weeks of light duty before I can go to 100 percent normal. My grip is about 40/50% now.

Good for you! So glad things are healing! You'll be back soon! Just don't push too hard too soon!

 

[love2liftkat]

Happy Wednesday! Sure had a tough time getting up and moving this morning. Luckily once I got past my warm up I was able to get in the zone and get things done. Soreness isn't near as bad this week but things are still really tight and stiff.

Warmup/Rolling: 10 mins

Hero's warmup:
**2 rounds/10 reps each**
Jumping Jacks
Push ups
Flap jackes
Groiners
Squats
Frog jumps
Sit-ups
Burpees

Foam rolled back and legs

Superset 1:

Flat BB Bench
45x10
65x5
85x5
100x5
110x3
115x3
120x3


DB Side Lateral Raises
10x8-both arms
10x8 both arms
15x8-all reps on 1 arm
15x8 "
20x8 - “ “
20x8- “ “

Tri Set:

Double DB Snatch:
25x5
25x5
25 x5
30x5

Double DB Bent Over Row
35x5
35x5
35x5
35x5

Double DB RDL
35x10
35x10
35x10
35x10

Tri Set:

Farmers Walks:
45’s x100yards, 45’s x 75yards, 45’s x 50yards

Leg Raises
15
Lost my spot so I did the ab wheel
2 sets of 15

Band Pull Aparts
3 x 40-underhand and overhand

Superset:

Sprints- These were more like shuttle runs because I only had a small space. (about 15 yards across)
5 sets of 50 yards

Triangle/Close Grip Pushups
5 sets of 10

 

[RegisterJr]

Lottso volume today Kat.

 

[Bigdumogre]

Warm up sounds tiring lol

 

[Hyde]

Nice work today! Jealous of the farmers walks - back was still too angry to let me run the frame today so I got to do curls and watch

 

[kenpoengineer]

Lottso volume today Kat.

X400. CyborgKat still kills her workouts.

 

[puccah8808]

Always killing it, Kat!

 

[BigRed1974]

One day I will be awesome like Kat!

 

[Rocket3015]

One day I will be awesome like Kat!

NEVER but a good goal !!

 

[wasme]

What a session Kat!

 

[TheMovement]

That volume is so inspiring!!!

 

[fro60ol]

That volume is so inspiring!!!

It is 100%

 

[love2liftkat]

Happy Vday everyone!!!

Thank you all so much! I have been so busy I didn't get to post my log from Friday. Workout was killer...here's a pic of it lol
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I was in charge of a decorating for a vday banquet at church so as soon as I finished training, I went to the church and spent several hours decorating before getting the kids, getting more supplies and then having to get ready myself. Lol

Saturday I had to finish a cake order and make cupcakes for a baby shower. The cupcakes were Chocolate filled with caramel/Heath cheesecake and topped with a salted caramel buttercream...as well as a lemon pound cake filled with lemon cheesecake and topped with a lemon buttercream. (Very low in calories for sure! Lol)
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Today was church. Then a baby shower. Squeezed in a nap before running the kids to church, cooking, and having the college kids over for bible study at 7:30.



Sooooo I'll be back to training tomorrow and getting to add the Dieselade back! Hope you've all had a great weekend!

 

[Rocket3015]

I want one of those Cup Cakes!!

 

[kenpoengineer]

I want one of those Cup Cakes!!

X2! Or maybe a dozen! What's with you and Puccah using paper to record lifts? There are great apps, like JeFit and MultiYear, that will show data over time, etc.

 

[Rocket3015]

X2! Or maybe a dozen! What's with you and Puccah using paper to record lifts? There are great apps, like JeFit and MultiYear, that will show data over time, etc.

I still keep a log book, it just seams like the way to do it,

 

[puccah8808]

I love the log and the cakes! Especially the log!

 

[puccah8808]

Invalid Link Removed

 

[Rocket3015]

Kat Maybe I could log the cup cakes ????

 

[fro60ol]

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Love those no pants days lol lol

 

[TheMovement]

Were you using anything else along with the intra?

 

[RegisterJr]

Awesome looking cakes!

 

[love2liftkat]

I want one of those Cup Cakes!!

Well just come to South Carolina and I'll hook you up! May be opening a store front before too long!

X2! Or maybe a dozen! What's with you and Puccah using paper to record lifts? There are great apps, like JeFit and MultiYear, that will show data over time, etc.

I have tried jefit...it just seems to take so long to look up the exercises and get it all in there to actually log especially with Chris changing things so often for me. This current workout is different each week and each day. I would like to see my progress though. Just gotta figure an easier way to load it all into an app.

I love the log and the cakes! Especially the log!

Thank you!!

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Hahahahaha I LOVE THAT! So perfect!

Kat Maybe I could log the cup cakes ????

Lol might mess up your progress if you had that many.

Love those no pants days lol lol

They're the best!

Were you using anything else along with the intra?

No I have a PWO and a pump product before but intra is just the bcaas. All training is fasted as well.

Awesome looking cakes!

Thanks Thomas!

 

[love2liftkat]

Here's today's workout...well workouts. Lol

Drank PWO on the way to the gym. Had 3/4 a scoop of Dieselade to drink throughout my workout.

Warmup/Rolling: 10 mins

Hero's warmup:
**2rounds/10reps each**
Jumping Jacks
Push ups
Flap jackes
Groiners
Squats
Frog jumps
Sit-ups
Burpees

Front squats Superset with 5 jump squats
45x5
75x5
95x5
105x1 just couldn't hold it into position
95x5
95x5
95x1-lost tightness
95x5

**these are such a challenge for me. Between my collar bone/hands/wrists hurting and struggling to keep my core tight- I got frustrated. lol Gotta work on my weak spots though.

Superset

TRX Rows
4 sets of 10

TRX Push-ups
4 sets of 5

Superset

Bulgarian split squat
25x8 each side
30x8
35x8
40x8

Side lateral raises
10x12
12.5x12
15x12
15x12

15 min complex -as many rounds as possible
10 high pulls from floor
10-15 30 yard sprints
29 ab wheels

Just wasn't feeling it this morning. Only thing I can think is lack of sleep and a lot on my mind. Oh well, no excuses--just gotta push through

Finished with patients early so I went in for cardio. Ended up doing 30 mins and then lifting some more. Lol

Superset
(Weight is plates only don't remember machine starting weight)

HS ISO OHP

20x15
40x12
50x10
60x10
70x8
80x6

HS ISO WIDE ROWS
90x15
110x12
130x12
160x10
170x10
180x8

Superset

Wide pulldowns
100x12
120x12
120x10
100x10

Straight arm pulldowns
35x12
42.5x10
42.5x10
35x12

Reverse cable flyes
10x20
10x20
7.5x20-different angle
7.5x20

Seated machine lateral raise
30x10
30x10
30x10

 

[Rocket3015]

Your Workouts are always killer!!

 

[kenpoengineer]

Wow! Your session was brutal in spite of not feeling it! Nice work Kat!

 

[packers6211]

Always impressive workouts and volume. I don't know how you can walk after that workout!!!!

Here's today's workout...well workouts. Lol

Drank PWO on the way to the gym. Had 3/4 a scoop of Dieselade to drink throughout my workout.

Warmup/Rolling: 10 mins

Hero's warmup:
**2rounds/10reps each**
Jumping Jacks
Push ups
Flap jackes
Groiners
Squats
Frog jumps
Sit-ups
Burpees

Front squats Superset with 5 jump squats
45x5
75x5
95x5
105x1 just couldn't hold it into position
95x5
95x5
95x1-lost tightness
95x5

**these are such a challenge for me. Between my collar bone/hands/wrists hurting and struggling to keep my core tight- I got frustrated. lol Gotta work on my weak spots though.

Superset

TRX Rows
4 sets of 10

TRX Push-ups
4 sets of 5

Superset

Bulgarian split squat
25x8 each side
30x8
35x8
40x8

Side lateral raises
10x12
12.5x12
15x12
15x12

15 min complex -as many rounds as possible
10 high pulls from floor
10-15 30 yard sprints
29 ab wheels

Just wasn't feeling it this morning. Only thing I can think is lack of sleep and a lot on my mind. Oh well, no excuses--just gotta push through

Finished with patients early so I went in for cardio. Ended up doing 30 mins and then lifting some more. Lol

Superset
(Weight is plates only don't remember machine starting weight)

HS ISO OHP

20x15
40x12
50x10
60x10
70x8
80x6

HS ISO WIDE ROWS
90x15
110x12
130x12
160x10
170x10
180x8

Superset

Wide pulldowns
100x12
120x12
120x10
100x10

Straight arm pulldowns
35x12
42.5x10
42.5x10
35x12

Reverse cable flyes
10x20
10x20
7.5x20-different angle
7.5x20

Seated machine lateral raise
30x10
30x10
30x10

 

[wasme]

I feel better for taking a rest day today.... you killed it for both of us!

 

[BigRed1974]

Just killing it everyday Kat!!

 

[TheMovement]

Here's today's workout...well workouts. Lol

Drank PWO on the way to the gym. Had 3/4 a scoop of Dieselade to drink throughout my workout.

Warmup/Rolling: 10 mins

Hero's warmup:
**2rounds/10reps each**
Jumping Jacks
Push ups
Flap jackes
Groiners
Squats
Frog jumps
Sit-ups
Burpees

Front squats Superset with 5 jump squats
45x5
75x5
95x5
105x1 just couldn't hold it into position
95x5
95x5
95x1-lost tightness
95x5

**these are such a challenge for me. Between my collar bone/hands/wrists hurting and struggling to keep my core tight- I got frustrated. lol Gotta work on my weak spots though.

Superset

TRX Rows
4 sets of 10

TRX Push-ups
4 sets of 5

Superset

Bulgarian split squat
25x8 each side
30x8
35x8
40x8

Side lateral raises
10x12
12.5x12
15x12
15x12

15 min complex -as many rounds as possible
10 high pulls from floor
10-15 30 yard sprints
29 ab wheels

Just wasn't feeling it this morning. Only thing I can think is lack of sleep and a lot on my mind. Oh well, no excuses--just gotta push through

Finished with patients early so I went in for cardio. Ended up doing 30 mins and then lifting some more. Lol

Superset
(Weight is plates only don't remember machine starting weight)

HS ISO OHP

20x15
40x12
50x10
60x10
70x8
80x6

HS ISO WIDE ROWS
90x15
110x12
130x12
160x10
170x10
180x8

Superset

Wide pulldowns
100x12
120x12
120x10
100x10

Straight arm pulldowns
35x12
42.5x10
42.5x10
35x12

Reverse cable flyes
10x20
10x20
7.5x20-different angle
7.5x20

Seated machine lateral raise
30x10
30x10
30x10

Dang girl your a beast!!!