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Kat's boosting her recovery with Dieselade

Kats workouts look like 3 of mine :-/
 
Thanks everyone! I've been enjoying my Dieselade this week! I really need it with these workouts! I have not been getting near as sore or staying sore as long. So recovery has improved already! WIN!!

Here's Wednesday's workout.

Day 3:
Drank PWO on the way to the gym and 1 scoop of Dieselade during my workout

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:

Band Pull Aparts
9 x 25-underhand and overhand

Floor press (smith)
45x5
75x5
95x5
115x5
125x3
switched to flat bench due to smith machine hurting my wrists

Flat BB Bench
95x5
115x5
120x5
110x3
120x3
120x3

Tri set:

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

Double DB Front squat
25x10
25x10
25x10
25x10

Double DB RDL
25x10
30x10
30x10
30x10

Superset:

Farmers Walks:
45’s x 50yards x 4

Leg Raises
4 sets of 12

Conditioning 15 mins
10 push press
15 Burpees
20 leg raises
 
Thursday I went in for cardio, abs and stretching.

Today's workout was great but man, did it wear me out!

Day 5:

Drank PWO on the way to the gym and drank 1 scoop of Dieselade throughout my workout.

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

Superset:

RDL Deadlifts
45x10
95x12
135x12
155x10
165x8
185x6
195x6
200x3, 175x3 drop set
They started becoming Conv deads towards the end.

Bench
65x10
85x8
95x6
105x4
115x2

Superset:

Split jumps
7 sets of 5
(Last 3 with 20 lb bar)

Strict press
45x6
55x5
65x5
70x5
75x2
70x5
65x5

Superset:

Pull ups
3 sets of 5

Clapping push-ups (on knees)
3 sets of 5

Triset

Bar curls
30x10
30x10
50x10

Overhead Bar ext
30x10
30x10
40x10

Banded pull aparts
3 sets of 15

Conditioning circuit
7 Snatch grip dead
14 box jumps
17 toes to bar

**15 mins as many rounds as possible.

Here's a couple of pics just for fun...
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Very nice strict press! And I'm not surprised the RDLs started becoming conventional as heavy as you got! Moving some lbs
 
Looking great Kat!
 
Hyde said:
Very nice strict press! And I'm not surprised the RDLs started becoming conventional as heavy as you got! Moving some lbs
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Thanks! If only my shoulders would grow a nice pretty cap! Lol ...Yeah I got a little carried away! Should've kept them lighter.

RegisterJr said:
Looking great Kat!
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Thank you Thomas!
 
Kat knows how to keep things rolling!!! Great to hear your recovery is going so well also
 
Hey hey! Just dropping in to give an update...training is going well. I have been drinking a scoop of Dieselade throughout my workout and even during cardio on non lifting days. I am not using it on the weekends though. I can tell a big difference in my recovery. Despite being very busy, stress, and little sleep, I haven't been very sore. What soreness I have had has not only been more tolerable but also shorter lasting! Really enjoying it!

Sorry I haven't posted my workouts, things have been very busy with my baking business so anytime I'm not training or at work, I'm working on cake orders. Haha Exciting news though- I am looking at trying to open a bakery store front. So I am also trying to write a business plans and well as looking for investors, buildings for lease, and pricing supplies etc.
 
So awesome Kat!! Good luck with it, you will do great with that!
 
You will succeed at what ever you do...you are just that kind of person !
 
love2liftkat said:
Hey hey! Just dropping in to give an update...training is going well. I have been drinking a scoop of Dieselade throughout my workout and even during cardio on non lifting days. I am not using it on the weekends though. I can tell a big difference in my recovery. Despite being very busy, stress, and little sleep, I haven't been very sore. What soreness I have had has not only been more tolerable but also shorter lasting! Really enjoying it!

Sorry I haven't posted my workouts, things have been very busy with my baking business so anytime I'm not training or at work, I'm working on cake orders. Haha Exciting news though- I am looking at trying to open a bakery store front. So I am also trying to write a business plans and well as looking for investors, buildings for lease, and pricing supplies etc.
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That's awesome Kat!!
 
That sounds amazing that your pursuing your passion and all the while being less sore!!!
 
Woohoo! A cake business storefront! You will be awesome at this!
 
Thanks guys! You're always so encouraging. Friday's workout was great! Got in and out so I could get back home to finish/work on my 4 cakes. Friday afternoon, we went to Winter Jam. It was awesome. We got home after 12 but luckily I got to sleep until almost 9. I finished 2 cakes on Saturday. Sunday we had a busy day with church, college kids small group, cleaning and a lady picking up her cake. So, week and weekend were both very busy but good!

Got to the gym about 10 after 5 this morning. Decided that I am going to start working on strength. I am struggling with frustrations with my body/size/weight. I just want to take my focus off that far a while and have something to work towards. May even work towards a PL competition to give me more goals.

Bike 3 mins
Stretching 3 mins

Squats
45x5
65x5
85x5
105x5
125x5
135x5, 5, 5, 5

Deadlifts
135x5
155x5
175x5
**did quite a few of these Friday so only a few sets today

Bench
65x5
85x5
105x5
115x3
105x5, 5, 5

OHP
65x5
75x4
85x3
90x1
90x0, 0, 0- 3 attempts
80x3

Side lateral raises
DB's - 10x30
Machine-
30x8
30x8
30x6, 25x5, 20x5, 15x5 dropset

Several sets on Ab roller, leg lifts, weighted ab machine

Will do some conditioning/cardio at lunch.

Drank a scoop of Dieselade throughout my workout.
 
Btw...think the squats are making my butt grow!

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Baby delt growth check --
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Looking awesome as always!!
 
I'll be updating soon but wanted to share...my website is up now. Check it out and let me know how I did! Open for any pointers

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love2liftkat said:
I'll be updating soon but wanted to share...my website is up now. Check it out and let me know how I did! Open for any pointers

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Warning if you are on a cut...Don't open this page...I had to add 5000 calories to my daily total just looking at it!
 
love2liftkat said:
I'll be updating soon but wanted to share...my website is up now. Check it out and let me know how I did! Open for any pointers

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Page looks great and I was actually looking to be critical!!! I seriously wish you and your family all the success in this venture and will be placing an order one of these days myself!!! Support the community people!!!

Wonder if we Admin will let us throw you in the company section :D
 
love2liftkat said:
I'll be updating soon but wanted to share...my website is up now. Check it out and let me know how I did! Open for any pointers

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Click to expand...

Page looks great and I was actually looking to be critical!!! I seriously wish you and your family all the success in this venture and will be placing an order one of these days myself!!! Support the community people!!!

Wonder if we Admin will let us throw you in the company section :D
 
Everything looks amazing, Kat!
 
Just like your training routine the site is flawless absolutely love it Katness. I wish I lived closer bc I would buy you out of those cake pops smh.

love2liftkat said:
I'll be updating soon but wanted to share...my website is up now. Check it out and let me know how I did! Open for any pointers

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Click to expand...
 
Rocket3015 said:
Warning if you are on a cut...Don't open this page...I had to add 5000 calories to my daily total just looking at it!
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wasme said:
I dont see shipping rates to Toronto!!!! ;)
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TheMovement said:
Page looks great and I was actually looking to be critical!!! I seriously wish you and your family all the success in this venture and will be placing an order one of these days myself!!! Support the community people!!!

Wonder if we Admin will let us throw you in the company section :D
Click to expand...

puccah8808 said:
Everything looks amazing, Kat!
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packers6211 said:
Just like your training routine the site is flawless absolutely love it Katness. I wish I lived closer bc I would buy you out of those cake pops smh.
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Thank you all so much! I really appreciate it! I plan to be able to ship things like cakepops, fitness treats, and cookies, etc out at some point. I'll keep you posted! We are looking into possibly starting with a bakery food truck. Would be a much cheaper start up. Actually found a used truck for $30,000 with only 39,000 miles.


Onto my training here's Wednesday's workout...
Warmed up 10 mins

Squats
45x5
75x5
95x5
115x5
135x5
145x5, 5

Deadlifts
135x5
155x5
175x5,5
185x5,5,5

Bench
65x5
85x5
95x5
105x5
110x5,4

Superset with last of bench -

Wide lat Pulldowns
85x12
85x12
100x10
100x10
120x6, 85x6 with holds/bottom half reps

OHP
45x5
65x5
75x4
85x2- failed #3
90x1
75x3

SS with band pull aparts

Side lateral raises
10x30
15x10,10
10x10 both arms slow

Lateral raise Machine
30x8, 25x8, 20x8, 15x15sec hold x2 dropset


Yesterday's was very similar but mostly singles on the 3 main lifts. Starting an actual program next week so I needed my maxes. Unfortunately they were pitiful from no carbs for 3 days...Oh well, this is a strength program and I'll work on improving.

Recovery has been great! Still getting sore and tight but not near as bad as without the Dieselade. I'm really liking that it's not artificially sweetened too! I need to be better at cutting those out. Chuck is so awesome he's sending me more and helping me with business tips as well! Thank you Chuck!! Over the top!!

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That's a perfect way to take training maxes actually! If you can hit a number when you're gassed you know you can show up any day and hit the numbers even if you are wiped then. It's your every-day max
 
Awesome site. Only thing I noticed was a picture of you holding the protein bar without gloves. I'd replace that picture due to health codes on food handling. I'd love to support you making a protein bar like Quest.
 
I'm going to place a big order when I get back from Adak! Will need some good southern sweets!!
 
Hyde said:
That's a perfect way to take training maxes actually! If you can hit a number when you're gassed you know you can show up any day and hit the numbers even if you are wiped then. It's your every-day max
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Very true! Thanks! This is all new to me!

kenpoengineer said:
Awesome site. Only thing I noticed was a picture of you holding the protein bar without gloves. I'd replace that picture due to health codes on food handling. I'd love to support you making a protein bar like Quest.
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Ahh yes true! They don't care if I was the one eating it! Lol Thank you!!

turff49 said:
I'm going to place a big order when I get back from Adak! Will need some good southern sweets!!
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How is that going? Happy Birthday btw! I hope you have a great one!



This week was the beginning of my strength program! I lifted Monday, Wednesday, and today. Monday was 5x5 @85% on squats, 5x2 @40% on deads, 4x12 @ 70% on bench, Wednesday was the same percentages but with bench, squats, then deads. Both days, I did shoulder work as well. I also added in cardio a couple of days.

Here's today's workout...

Week 1 day 3
Deadlifts 85%
45x10 SLDL
95x5 SLDL
135x5
155x3
175x3
185x5- 85%
185x5 -struggled
185x5- sooo hard
185x5 smoother but still struggled
185x5 ready to go home now! Lol

Bench
45x5
65x6
85x4
95x4
105x4

Squats
45x10
95x5
115x3
135x12
135x12 9/3
135x12 8/4
135x12 7/5
**its been a long time since I did high reps! Gotta get use to it again!

Push press
45x5
65x5
75x5
Switched to ISO lateral press machine (someone needed the squat rack)
60x10
70x8
80x8
80x6

Superset with side lateral raises
12.5's x10, 7x20 each round (4 sets)


I drank a scoop of Dieselade 4 days this week. I am using the new kiwi strawberry this week! I LOVE how it taste!! My favorite out of the two! I had a little soreness in my chest on Wednesday after the hypertrophy bench sets on Monday but it wasn't near as bad as I have experienced in the past without bcaas.
 
As always killer workout!
 
Thanks Rocket! Sorry I've been so slack on updates! Just been so busy! Gonna try to catch up some in the next week or two.
 
Great workout katness. I love doing 5x5's. Just taking it slow since just getting back to lifting last week.


love2liftkat said:
Very true! Thanks! This is all new to me!



Ahh yes true! They don't care if I was the one eating it! Lol Thank you!!



How is that going? Happy Birthday btw! I hope you have a great one!



This week was the beginning of my strength program! I lifted Monday, Wednesday, and today. Monday was 5x5 @85% on squats, 5x2 @40% on deads, 4x12 @ 70% on bench, Wednesday was the same percentages but with bench, squats, then deads. Both days, I did shoulder work as well. I also added in cardio a couple of days.

Here's today's workout...

Week 1 day 3
Deadlifts 85%
45x10 SLDL
95x5 SLDL
135x5
155x3
175x3
185x5- 85%
185x5 -struggled
185x5- sooo hard
185x5 smoother but still struggled
185x5 ready to go home now! Lol

Bench
45x5
65x6
85x4
95x4
105x4

Squats
45x10
95x5
115x3
135x12
135x12 9/3
135x12 8/4
135x12 7/5
**its been a long time since I did high reps! Gotta get use to it again!

Push press
45x5
65x5
75x5
Switched to ISO lateral press machine (someone needed the squat rack)
60x10
70x8
80x8
80x6

Superset with side lateral raises
12.5's x10, 7x20 each round (4 sets)


I drank a scoop of Dieselade 4 days this week. I am using the new kiwi strawberry this week! I LOVE how it taste!! My favorite out of the two! I had a little soreness in my chest on Wednesday after the hypertrophy bench sets on Monday but it wasn't near as bad as I have experienced in the past without bcaas.
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Hey hey, happy Thursday all! Week has been busy yet again but great! Recovery is by far the best it has been in a long time!

Started cutting calories and adjusting to start shedding this extra fat so the fast recovery is even more impressive!
 
love2liftkat said:
Hey hey, happy Thursday all! Week has been busy yet again but great! Recovery is by far the best it has been in a long time!

Started cutting calories and adjusting to start shedding this extra fat so the fast recovery is even more impressive!
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Awesome! Keep the momentum going. You've got lots of support from the AM forum. :biggthumpup:
 
You are one busy Chick !!
 
I managed to only drink a little bit of my Dieselade on Friday during/after my workout and I could tell! My back, legs, and shoulders have been pretty sore over the weekend. Nice little reminder! This workout has me stepping up the weight % on each lift every week. Deads and squats are brutal especially on higher reps! Now I know why it's considered cardio! I'm panting by the time I finish! Haha
 
love2liftkat said:
I managed to only drink a little bit of my Dieselade on Friday during/after my workout and I could tell! My back, legs, and shoulders have been pretty sore over the weekend. Nice little reminder! This workout has me stepping up the weight % on each lift every week. Deads and squats are brutal especially on higher reps! Now I know why it's considered cardio! I'm panting by the time I finish! Haha
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HIGH REP DEADS ARE INSANE!!! IDC what anyone says!
 
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