Kat's getting lean with Ostar1ne

What????????? 650 on the press......nice work Kat....damn I'm impressed! Another killer workout for u. I'm pretty sure u are now training harder than me....i dont like it lol
 
Good afternoon! I've got 6 pages of logs to catch up on! Man, am I behind! Lol Boss has put me in charge of some new things at work along with doing the lab work as well. So I'm a little more busy than usual.

Slept in this morning! Felt great! Still feeling a little tired but able to keep the cold at bay so that's great! Went at lunch for cardio/conditioning. Had a great session! Left there needing a shower before returning to work. Lol

Circuit (4x's)
Chin ups 10,8,8,8
Hanging knee raises10,10,10,10
Push-ups 10,10,10,10
30lb kettle bell swing 10,10,10,10
Mountain climbers 20,20,20,20
Rest 30 secs

Sprints 13 mins
HIIT on stair climber 17 mins


Nice quick 600 calories burned and a ton of sweat! Lol

A little swelfie :)
 

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BigBoyMuscle said:
What????????? 650 on the press......nice work Kat....damn I'm impressed! Another killer workout for u. I'm pretty sure u are now training harder than me....i dont like it lol
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Haha no way! Thank you though! :)
 
Sweaty and muscles..doesn't get any better than that;)

Nice job Kat!
 
Your cutoff T-shirt is frickin awesome! Is that Shredder curling the 100s? You're frickin awesome too, Kat. I've been sneakily following along. Currently on ostar1ne trying to heal a pec strain.
 
Misfit28 said:
Wow, that's quite a bit of cardio! Great job!
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Thank you! I try to get in about 2-3 hrs a week.

BigRed1974 said:
Sweaty and muscles..doesn't get any better than that;) Nice job Kat!
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Thank you Red! ;)

herderdude said:
Your cutoff T-shirt is frickin awesome! Is that Shredder curling the 100s? You're frickin awesome too, Kat. I've been sneakily following along. Currently on ostar1ne trying to heal a pec strain.
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Aww thanks!! You're so sweet! I'm glad you're here! It's actually Vader! It says "may the forced reps be with you" haha
 
Get it gal, how are you settling into the new responsibilities?
 
Be proud Kat! Congrats on the PRs! You are an inspiration to those that say they can never lift!
 
Awesome Cardio session and I absolutely love the shirt :)



love2liftkat said:
Good afternoon! I've got 6 pages of logs to catch up on! Man, am I behind! Lol Boss has put me in charge of some new things at work along with doing the lab work as well. So I'm a little more busy than usual.

Slept in this morning! Felt great! Still feeling a little tired but able to keep the cold at bay so that's great! Went at lunch for cardio/conditioning. Had a great session! Left there needing a shower before returning to work. Lol



Circuit (4x's)
Chin ups 10,8,8,8
Hanging knee raises10,10,10,10
Push-ups 10,10,10,10
30lb kettle bell swing 10,10,10,10
Mountain climbers 20,20,20,20
Rest 30 secs

Sprints 13 mins
HIIT on stair climber 17 mins


Nice quick 600 calories burned and a ton of sweat! Lol

A little swelfie :)
Click to expand...
 
love2liftkat said:
Good afternoon! I've got 6 pages of logs to catch up on! Man, am I behind! Lol Boss has put me in charge of some new things at work along with doing the lab work as well. So I'm a little more busy than usual.

Slept in this morning! Felt great! Still feeling a little tired but able to keep the cold at bay so that's great! Went at lunch for cardio/conditioning. Had a great session! Left there needing a shower before returning to work. Lol

Circuit (4x's)
Chin ups 10,8,8,8
Hanging knee raises10,10,10,10
Push-ups 10,10,10,10
30lb kettle bell swing 10,10,10,10
Mountain climbers 20,20,20,20
Rest 30 secs

Sprints 13 mins
HIIT on stair climber 17 mins


Nice quick 600 calories burned and a ton of sweat! Lol

A little swelfie :)
Click to expand...
Looking good girl! I see lots of progress here!

RegisterJr said:
T??

I can't stop looking at the delt and bicep.
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That is good stuff but I was noticing the upper pec cleavage she has going on. Bad ass to see a girl with enough pec up by the collar bone to have a defined line separating the pecs instead of just softness or ribs... BAD ASS YOUNG LADY!

kenpoengineer said:
Be proud Kat! Congrats on the PRs! You are an inspiration to those that say they can never lift!
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To those who lift all the time as well.
 
Thank you guys so much!!!

TheMovement said:
Get it gal, how are you settling into the new responsibilities?
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Just preparing for them right now! We are about to add new technology to how we change wires/move teeth. So very exciting stuff! Training is the 19th and 19th of this month.


MrKleen73 said:
Looking good girl! I see lots of progress here! That is good stuff but I was noticing the upper pec cleavage she has going on. Bad ass to see a girl with enough pec up by the collar bone to have a defined line separating the pecs instead of just softness or ribs... BAD ASS YOUNG LADY! To those who lift all the time as well.
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:) Talk about making a girl blush!! You guys are all so good at that!!
 
Good morning! Yay for Friday!! Today's workout was great! Took my pwo on the way to drop my son off but that was a little early since I still had to take my daughter. So, I was going crazy trying to get there! Haha Gotta love that feeling!

Macros have been on target- just forget to post all of that! Feel like I'm holding water a bit from the Ostarine. Kinda like a overall fullness feel in my muscles and joints. Hard to describe - it's nothing bad- just trying to be thorough. Lol

Incline bench
45x10 wu
90x9 failure
95x8 rep PR, 85x6, 75x8 drop set to failure
** went up to 95 just to see if I could do it!

Straight arm rope Pulldown to wu
37.5x10

DB pullovers
35x10- wu
50x10 failure - hit 10 so I had to go up
55x7PR, 45x8, 35x10 drop set all to failure

SS
Standing DB Arnold press
15x10wu
25x8 failure
25x8, 20x8, 15x8 drop set all to failure

DB curls
15x10 wu
25x10 failure -made it to 10 so had to go up
30x8PR?, 20x8, 15x10 drop set all to failure

Bench dips with feet elevated
Bw x10 wu for ROM
+45x10 wu
+115x8 failure
+115x8, +70x8, +25x8 drop set all to failure

**upper body was FRIED**

Conv. Deadlifts
135x10 wu
175x8
195x6
195x4- video Invalid Link Removed
175x6- video
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205x2- just to see if I could!
175x6
135x20 pauses after 10 and 15
**more sets than written but I really wanted to work on these

Seated single leg extensions
40x10 wu
65x10 failure -made it to 10 so I had to go up
70x8 PR?, 60x1-nope, 55x4-nope, 50x4-to complete set, 40x8 drop set all to failure
(That's what happened with my right leg so I mocked it with my left leg. Then I added an extra set for my lagging right leg)
40x15-right only

Calves--
Standing smith machine calf raises(slow, stretch, and hold at top)
+90x12
+140x12
+140x10
+140x10
+140x10
+90x12

SS
Decline sit ups 4040 tempo/decline fast pulse & hold sit ups
2 sets of 15 / 2 sets of 25

Lying V ups 2 sets of 15

Treadmill fast walking on incline 30 mins
Stair climber 15 mins level 6

Burned a whopping 1374 calories today! I hope you all have a wonderful day!!


videos--first one is an awkward angle! Switched for the 2nd one. Form is nowhere near perfect. Still trying to figure this lift out. I know I am lifting my butt up too soon, need to lean back a bit more and also hyper extending. Happy to here your tips and suggestions though! Always looking to improve.
 
Well you know what you need to work on so that is good. Try sinking your but lower at the start. But not bad at all!
I find I stay with that pumped feeling while on Ostar1ne, just feel bigger walking around.
 
Nice job today! The butt lift looks like you're either starting with your shoulders too far behind the bar or you're starting with your butt too low. It's not nearly as bad as most people's, just keep tinkering with your setup and it will all fall into place.
 
Hyde get in here and help critique Kats form on here Dead lifts above. I know you can give her better tips than I already tried to.
Sean1332 I know you know whats up on DL what do you think?

By the way did you all see all the muscle Kat is packing on that video. big triceps off the back of the arms, nice pecs, hamstrings sticking out. She is looking like a beast!
 
Awesome workout as always. Just got a chance to watch the vids and I think you must have some very strong lumbar muscles!!
As others have mentioned your knees are going past your toes. And your but isn't getting very low at all. Looks like a lot of the work is being done by the lumbars. Granted, you're doing some awesome lifts, but get that butt down some and let your legs do the lifting

Oh, btw, you look stunning in that vid!!
 
Thanks guys! I really appreciate the feedback! Haha Kleeen! You're so sweet!
 
I think I am missing something... In my opinion her butt is coming up because she is starting to low. The deadlift is not a squat that is why it is done on back day most workouts or all by itself. It is a hip glute, hamstring and back exercise, quads should be involved but to a lesser degree than the posterior chain. All of the power lifters that have helped me have told me not to start so low. The reason her but comes up so high because she is starting too low and being explosive out of the bucket. So her hips explode up and her legs straighten out before she ever gets the weight off of the ground. Starting with her hips just a few inches higher and pulling up and back instead of trying to squat out of it will give her more power and keep her back from going parallel like you see here when her hips explode up above the power fulcrum and then she ends up almost doing a stiff leg dead lift. Although an awesome one there is absolutely no rounding to that back which is impressive.

Do we have any real power lifters in here who can tell us all for sure? Not disrespecting anyone in here by the way as i am not 100% sure what I have been educated on is correct but from everything I do know about it I think I am right.

Look at this article and the pictures of the starting point of 2 of the best power lifters in the world. They are not low in the hips.

Invalid Link Removed

Deadlifts are NOT Squats. Your hips must be much higher in the starting position of the Deadlift. How high depends on the length of your limbs, but they should never be below your knees like when hitting parallel on the Squat. Your hips shouldn’t be too high either because then you’d be doing stiff-legged Deadlifts and you have better leverages (more weight) with conventional Deadlifts. Check the starting position of 2 of the world’s best Deadlifters – Andy Bolton, first man to Deadlift 1000lb, and Konstantins Konstantinovs, former world record holder for the raw Deadlift with 939lb. Look where their hips are: World class Deadlifters Andy Bolton and Konstantin Konstantinov know that the Deadlift doesn’t start with the hips below the knees like on the Squat.


Invalid Link Removed
 
MrKleen73 said:
I think I am missing something... In my opinion her butt is coming up because she is starting to low. The deadlift is not a squat that is why it is done on back day most workouts or all by itself. It is a hip glute, hamstring and back exercise, quads should be involved but to a lesser degree than the posterior chain. All of the power lifters that have helped me have told me not to start so low. The reason her but comes up so high because she is starting too low and being explosive out of the bucket. So her hips explode up and her legs straighten out before she ever gets the weight off of the ground. Starting with her hips just a few inches higher and pulling up and back instead of trying to squat out of it will give her more power and keep her back from going parallel like you see here when her hips explode up above the power fulcrum and then she ends up almost doing a stiff leg dead lift. Although an awesome one there is absolutely no rounding to that back which is impressive.

Do we have any real power lifters in here who can tell us all for sure? Not disrespecting anyone in here by the way as i am not 100% sure what I have been educated on is correct but from everything I do know about it I think I am right.

Look at this article and the pictures of the starting point of 2 of the best power lifters in the world. They are not low in the hips.

Invalid Link Removed

Deadlifts are NOT Squats. Your hips must be much higher in the starting position of the Deadlift. How high depends on the length of your limbs, but they should never be below your knees like when hitting parallel on the Squat. Your hips shouldn’t be too high either because then you’d be doing stiff-legged Deadlifts and you have better leverages (more weight) with conventional Deadlifts. Check the starting position of 2 of the world’s best Deadlifters – Andy Bolton, first man to Deadlift 1000lb, and Konstantins Konstantinovs, former world record holder for the raw Deadlift with 939lb. Look where their hips are: World class Deadlifters Andy Bolton and Konstantin Konstantinov know that the Deadlift doesn’t start with the hips below the knees like on the Squat.


Invalid Link Removed
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If she focuses on sitting back more, and keeping the shins more upright, her hips will come up a little bit. I don't quite think she's squatting it though.
 
Hip position will definetly be different for everyone. When you setup next time, stand up with the bar against your shins and then sit back into it and grab the bar. You have quite a bit of forward shin lean. Work on acquiring some good hamstring tension to get the bar moving. Can help keep your butt down too. You'll see some people grab the bar and shoot their butt up and then pull it back down. That's them getting tight.

So....what kind of shoes are you wearing? That could be the culprit. If it has a heel, kick me off and go barefoot!

Lotsa good advice in here, though. Take what advice you feel is right and implement what you think will work, and try not to let your head spin reading everything lol

And awesome freakin work.
 
RegisterJr said:
If she focuses on sitting back more, and keeping the shins more upright, her hips will come up a little bit. I don't quite think she's squatting it though.
Click to expand...

Now sitting or falling back into it yes I agree but you can not do that if you start with the hips low. The initial movement is almost a falling or as you say sitting back into it while lifting the upper body up and back. If you are already to low as she was before then you can't do that the leverage is all fugged up and you will end up on your back side. Starting to low in my experience always causes the hips to raise up before the weight is lifted off the ground.
 
Sean1332 said:
Hip position will definetly be different for everyone. When you setup next time, stand up with the bar against your shins and then sit back into it and grab the bar. You have quite a bit of forward shin lean. Work on acquiring some good hamstring tension to get the bar moving. Can help keep your butt down too. You'll see some people grab the bar and shoot their butt up and then pull it back down. That's them getting tight.

So....what kind of shoes are you wearing? That could be the culprit. If it has a heel, kick me off and go barefoot!

Lotsa good advice in here, though. Take what advice you feel is right and implement what you think will work, and try not to let your head spin reading everything lol

And awesome freakin work.
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Gracias for the info Sir. I fully intend to spend some more time working with some PLr's that really know what they are doing so I can become versed in it.
 
I DL barefoot too. Don't think I could do it with the shoes I currently have.
 
I'd also like to add on to what Sean said. In that book too it says start with the bar on your shins, but I noticed it made me adjust my bar path outward to cross my knees. I now position about 2" back.

Not saying that's what's right, but just an option if you find putting the bar at your shin awkward too.
 
Very true. Just didn't want her setting up too far away. You will find your sweet spot. When she bends down to grab the bar, then the bar will push away as her shins push it from the forward lean.
 
RegisterJr said:
I'd also like to add on to what Sean said. In that book too it says start with the bar on your shins, but I noticed it made me adjust my bar path outward to cross my knees. I now position about 2" back.

Not saying that's what's right, but just an option if you find putting the bar at your shin awkward too.
Click to expand...

I think a lot of that will have to do with the length of your arms and legs and the ratios between the two. Basically why so many successful dead lifters form is different.
 
MrKleen73 said:
I think a lot of that will have to do with the length of your arms and legs and the ratios between the two. Basically why so many successful dead lifters form is different.
Click to expand...

I agree...

Sean1332 said:
Very true. Just didn't want her setting up too far away. You will find your sweet spot. When she bends down to grab the bar, then the bar will push away as her shins push it from the forward lean.
Click to expand...

Hmm. My gym has hex plates. Maybe that's why I had to adjust, because the bar didn't naturally adjust.
 
RegisterJr said:
I agree...



Hmm. My gym has hex plates. Maybe that's why I had to adjust, because the bar didn't naturally adjust.
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I phucking hate hex plates for deadlifting!!!!! Make touch and go deads almost impossible then you have to completely reset and realign if you put the bar down on one of the corners of the weight and it cocks it sideways. AAUUUGGGHHHHHH!!!!!!!!! Nothing like dealing with that when you are trying to be completely focused on your lift! It is also not conducive to falling or sitting back because it won't roll back it has to rock back! Getting angry just thinking about it!

I don't have strong feelings about this at all do I?
 
MrKleen73 said:
I phucking hate hex plates for deadlifting!!!!! Make touch and go deads almost impossible then you have to completely reset and realign if you put the bar down on one of the corners of the weight and it cocks it sideways. AAUUUGGGHHHHHH!!!!!!!!! Nothing like dealing with that when you are trying to be completely focused on your lift! It is also not conducive to falling or sitting back because it won't roll back it has to rock back! Getting angry just thinking about it!

I don't have strong feelings about this at all do I?
Click to expand...

Lol.

Yeah, the hex always lands wrong and wants to shift.
 
Lol, I want do Deads with Hex plates.
 
turff49 said:
Lol, I want do Deads with Hex plates.
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Agreed but sometimes it is just what is required... I really need to get my garage gym back in order. I have about 475 I could get on the bar. However that would be 2 45s and 5 25s per side... I really need more weight another 2 45 plates would be pretty friggin awesome and 4 would be even better!
 
You guys rock! Lots of great tips!! I'll be working on them and will video again to see improvements!! Thanks for your help/support!!

I put the full videos on YouTube too....not that the tips change but you can see more than 15 seconds. Lol

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As far as shoes- i am wearing my brooks running shoes...I should just take them off. I started doing that for squats and really like it much better that way!
 
MrKleen73 said:
I phucking hate hex plates for deadlifting!!!!! Make touch and go deads almost impossible then you have to completely reset and realign if you put the bar down on one of the corners of the weight and it cocks it sideways. AAUUUGGGHHHHHH!!!!!!!!! Nothing like dealing with that when you are trying to be completely focused on your lift! It is also not conducive to falling or sitting back because it won't roll back it has to rock back! Getting angry just thinking about it!

I don't have strong feelings about this at all do I?
Click to expand...

i find chains can be a pain in the A as well...
 
MrKleen73 said:
I think I am missing something... In my opinion her butt is coming up because she is starting to low. The deadlift is not a squat that is why it is done on back day most workouts or all by itself. It is a hip glute, hamstring and back exercise, quads should be involved but to a lesser degree than the posterior chain. All of the power lifters that have helped me have told me not to start so low. The reason her but comes up so high because she is starting too low and being explosive out of the bucket. So her hips explode up and her legs straighten out before she ever gets the weight off of the ground. Starting with her hips just a few inches higher and pulling up and back instead of trying to squat out of it will give her more power and keep her back from going parallel like you see here when her hips explode up above the power fulcrum and then she ends up almost doing a stiff leg dead lift. Although an awesome one there is absolutely no rounding to that back which is impressive.

Do we have any real power lifters in here who can tell us all for sure? Not disrespecting anyone in here by the way as i am not 100% sure what I have been educated on is correct but from everything I do know about it I think I am right.

Look at this article and the pictures of the starting point of 2 of the best power lifters in the world. They are not low in the hips.

Invalid Link Removed

Deadlifts are NOT Squats. Your hips must be much higher in the starting position of the Deadlift. How high depends on the length of your limbs, but they should never be below your knees like when hitting parallel on the Squat. Your hips shouldn’t be too high either because then you’d be doing stiff-legged Deadlifts and you have better leverages (more weight) with conventional Deadlifts. Check the starting position of 2 of the world’s best Deadlifters – Andy Bolton, first man to Deadlift 1000lb, and Konstantins Konstantinovs, former world record holder for the raw Deadlift with 939lb. Look where their hips are: World class Deadlifters Andy Bolton and Konstantin Konstantinov know that the Deadlift doesn’t start with the hips below the knees like on the Squat.


Invalid Link Removed
Click to expand...

Pretty much, this. Butt is too low and hips are popping up as the lift is initiated just to get enough power to break the ground, from what I can see. This is super common when learning conventional deadlift (I was still doing this **** up through 475, srs :frustrate). It's a pretty natural tendency, but you can be stronger & safer by starting a bit higher. There's a reason they call it "pulling" - stiff legs and Zercher squats have their place, but a conventional deadlift is neither stiff-legged or squatting the weight up. It's a blend, and ends up being more of a back extension/legpress at the start & becomes a hip extension as soon as it clears the knees.

Start with the bar about where your shoelaces would be (adjust out if necessary). Also, if you're not taking the slack out of the bar before each rep, do so - grip the bar TIGHT and pull it tight, either flexing the triceps or rotating the elbows in towards the body to tighten the upper back. Then forget about your arms. Draw your breath DOWN into your BELLY and try to push it out the sides of your obliques (like you're reeeeally constipated). Drop your hips til shins contact the bar, and lean back as you legpress the floor with everything you're worth. As soon as it passes your knees, drive the hips through as violently as you can while clenching your glutes. Voila, you did it :)
 
Great tips in here! I find having the bar almost right on my shins at the start helps me get set up easier. Have to find your sweet spot, as others have said.

That being said, awesome lifting Kat!
 
Excellent explanation Hyde I feel I might even benefit more from that too!
 
Yes!!! Thanks Hyde... Thank you ALL so much! I really appreciate all of the help and encouragement!!!
 
MrKleen73 said:
Excellent explanation Hyde I feel I might even benefit more from that too!
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I just keep reading things, watching videos, and trying stuff for myself - ideas change as things improve, but it's really a journey. Think about what you had to learn to go from squatting 225 to 315, and then how much more to squat 405. What I've learned & experienced chasing 500 is crazy - how much more to squat 600, or beyond?
 
Day 24 already! Things are going great! It was 63 in my house and I've been walking around in tanks! That is so completely abnormal for me! I am usually in long sleeves and a jacket! Lol Just waiting on hubby to ask what's up with me! I don't think he will complain though with the libido increase and all! Hehe

Strength was good this morning. I upped my carbs a little bit from 100 to 150 on Sunday to see if my nausea and lightheadedness was possibly due to lower carbs for 2 days in a row. Also didn't take as much pwo to lower stimulants too. Made for a great workout! Felt much better when I got to the squats than I have the past few weeks. I am still pretty stiff in a few areas from Friday's workout. Back was super sore Saturday but I stayed busy all weekend cleaning carpets, moving furniture around, and pulling out the Christmas stuff. That always helps work out the soreness and keeps your mind off of it as well.

DB Flat bench
30x10 wu
50x9 failure
50x8, 40x8, 35x8 drop set all to failure
**felt every muscle in my chest firing. Should be able to get the 55's soon!!

Meadow rows
25x10 wu
70x8 -failure
70x8, 60x8, 50x8-drop set all to failure
**holy moly!!! These suckers lit my back up!!! I had to re grab the straps about every 2nd or 3rd rep- straps were slipping.

Destroyer set
30x60, 20x30, 10x10 with squeeze
** these felt good today(as good as "destroyers" can) May be moving up soon

DB Hammer curls
15x10 wu
25x9 failure
25x9, 20x8, 15x8 drop set all to failure

Overhead rope extensions
35x10 wu
45x9 failure
45x9, 37.5x8, 32.5x10 drop set all to failure

Seated leg curls
50x10 wu
90x9 failure
90x9, 70x8, 50x10 drop set all to failure

Squats
95x10
135x10 form failure
155x8 form failure
165x5 form failure
165x6 form failure
135x15,5 (had to break for 15-20 seconds)
**Glutes and quads were on fire!!

Yoga/stretching

I forget to stretch my quads...so man was it rough today! Lol

Will be going back for cardio at lunch! Have a great day!! :)
 
I would be a popsicle at 63!! But you're right, if the fringe benefits were in line, I wouldn't complain LOL :439:

Solid Session!!!
 
Ostar1ne got that bedroom cardio on high..new meaning to HIIT it!!
Awesome work Kat, loved my run with it and will be using it again in the future!
 
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