Kat's quest to get lean with LG's C2K
- Thread starter love2liftkat
- Start date
love2liftkat
Board Sponsor
Thanks wasme! You too! 
I was able to squeeze 30 mins of LISS in at lunch even though we ran a little late this morning on patients! Enjoying my pork now before my next pt gets here!
I was able to squeeze 30 mins of LISS in at lunch even though we ran a little late this morning on patients! Enjoying my pork now before my next pt gets here!
Mystere3
Well-known member
I think your set load and volume is still too high. 31 sets averaging 12 reps is 372 reps. That kind of volume is not going to be particularly sustainable without AAS even for women without risking injury.
I think you'd have better results with a set load around 20 sets of 6-12, averaging about 9 reps for a total of 180 reps. That's about what my wife does; doing that much volume is going to put a lot of strain on your joints and make injury much more likely, as you have apparently seen.
There's a couple ways to build increased intensity into your workouts; you could train with exclusively drop sets if you still want to keep the pace of your workouts up, or try the rest-pause technique. I think you'll get better results if you lift a little more weight for a bit fewer reps and fewer sets.
I think you'd have better results with a set load around 20 sets of 6-12, averaging about 9 reps for a total of 180 reps. That's about what my wife does; doing that much volume is going to put a lot of strain on your joints and make injury much more likely, as you have apparently seen.
There's a couple ways to build increased intensity into your workouts; you could train with exclusively drop sets if you still want to keep the pace of your workouts up, or try the rest-pause technique. I think you'll get better results if you lift a little more weight for a bit fewer reps and fewer sets.
Happy Monday! So happy to toss some weight around this morning!!
Warm up
Wide grip pulldowns
70x15
85x12
Circuit:
Wide grip pulldowns
100x12
105x12
120x6/100x6 dropset
100x12
High rope rows with full stretch
50x15
55x15
57.5x12
65x12
Pull ups
2sets to failure 8, 6
Seated cable row
100x12
85x12
90x12
100x12
Straight arm pulldowns
42.5x12
45x12
50x12
45x12
Free motion lat pulldown with single handles
90x12x2
Underhand BB row-kept these close in couldn't get full stretch
75x15
85x15
95x12
ISO lateral rows -center bar (all reps on 1 arm and then the other)
70x12
95x12
105x12
ISO high rows (both arms at the same time)
45x12
55x12
60x12
stretched and used the foam roller
DreamWeaver
Legend
Yah the volume does sound kind of high, I support high volume for women to take advantage of the extra stamina but there should be a middle ground between what you are doing and what a man would usually do.
love2liftkat
Board Sponsor
Thanks guys! I haven't changed yet. I am looking into a few programs.
Made a quinoa/chicken salad for dinner with mushrooms, tomato, and basil! It was Yummy!!!
Actually had 1800 calories today
It was all clean food but I can't seem to get it right! Either not enough or too many! Ugh!
231protein, 137carb, 44 fat
Made a quinoa/chicken salad for dinner with mushrooms, tomato, and basil! It was Yummy!!!
Actually had 1800 calories today
It was all clean food but I can't seem to get it right! Either not enough or too many! Ugh! 231protein, 137carb, 44 fat
Attachments
RegisterJr
Legend
Have you thought about trying the Meadows/Mountain Dog routine?
love2liftkat
Board Sponsor
Yeah that's one of the main ones I'm looking into! Joh sent it to me! I want to study it all to make sure I know all of the exercises and have it all laid out before I start it! Hoping to start next week!
RegisterJr
Legend
SWEEEEET!! If you use Jefit, I have all the exercises already loaded an you can use that base, but it is necessary to read the comments/directions. I think you'll love it.
love2liftkat
Board Sponsor
Happy Tuesday! Today is my 14th wedding anniversary! Paired chest and shoulders today and reduced my reps some. I LOVE training them together! Burns like crazy but can feel shoulders fully engaged without soreness like usual when training them two days after chest! Strength was not high enough to push out the 55ls today--maybe next week! Luckily 50's are getting less difficult to get up initially!
Warmup
Flat bench 45x20
Incline bench 45x15
SS
Incline Bench
65x10
75x8
85x6
Rope cable crunch (knees)
42.5x15x3
SS
Flat DB bench
40x10
45x8
50x6
15lb Russian plate twists (feet elevated) X 30x3
SS Decline bench
85x10
95x7-failed #8
105x3/95x3 dropset (105 wasn't happening for 6)
1 min plank x3
SS Shoulders
Front/side laterals
10x15
12x12
15x10
Rev fly on peck deck in lunge
80x10
85x10(too light to only do 8)
95x6
Seated BB OHP -there was a girl and her bf in the squat racks FOREVER! Lol
55x10
65x7
65x7
MISS cardio hr @~135 30 min
Paired chest and shoulders today and reduced my reps some. I LOVE training them together! Burns like crazy but can feel shoulders fully engaged without soreness like usual when training them two days after chest! Strength was not high enough to push out the 55ls today--maybe next week! Luckily 50's are getting less difficult to get up initially! Warmup
Flat bench 45x20
Incline bench 45x15
SS
Incline Bench
65x10
75x8
85x6
Rope cable crunch (knees)
42.5x15x3
SS
Flat DB bench
40x10
45x8
50x6
15lb Russian plate twists (feet elevated) X 30x3
SS Decline bench
85x10
95x7-failed #8
105x3/95x3 dropset (105 wasn't happening for 6)
1 min plank x3
SS Shoulders
Front/side laterals
10x15
12x12
15x10
Rev fly on peck deck in lunge
80x10
85x10(too light to only do 8)
95x6
Seated BB OHP -there was a girl and her bf in the squat racks FOREVER! Lol
55x10
65x7
65x7
MISS cardio hr @~135 30 min
pete8407
Well-known member
That looks absolutely amazing!Thanks guys! I haven't changed yet. I am looking into a few programs. Made a quinoa/chicken salad for dinner with mushrooms, tomato, and basil! It was Yummy!!! Actually had 1800 calories today
love2liftkat
Board Sponsor
Thank you Pete! It was! I'm going to have it for lunch too! My daughter laughed when she saw me set my plate on the scale to measure my chicken! I'm usually the last to fix my plate! Lol
Thank you! Yes, it is! I have to sit there and mentally motivate myself sometimes! Lol
superbeast668
Well-known member
Glad you've decided chest and shoulders as a pair . Nice lift. Happy anniversary.
. Nice lift. Happy anniversary.
love2liftkat
Board Sponsor
Thanks guys! Yeah it was fun SB! Thanks to several of you for the idea!
wasme
Legend
That meal looks awesome...Was going to say share.. but looks like I'm 18 hours late lolThanks guys! I haven't changed yet. I am looking into a few programs. Made a quinoa/chicken salad for dinner with mushrooms, tomato, and basil! It was Yummy!!! Actually had 1800 calories today
Also Happy Anniversary
love2liftkat
Board Sponsor
Haha thanks wasme! Yep, about to eat the leftover for dinner--- if you hurry, I'll save you some!
RegisterJr
Legend
Happy Anniversary! Wow, 14 is amazing these days! I know you have a strong foundation though!
Nice lifts today Kat!
Nice lifts today Kat!
love2liftkat
Board Sponsor
Happy Anniversary! Wow, 14 is amazing these days! I know you have a strong foundation though!
Thank you! We've been through a lot but we are very blessed!!
Tried to do less volume to make everyone happy since I do too much! Lol
RegisterJr
Legend
Well, we just try to share our experiences and things we've learned. What really matters Is what works for you and makes you happy.
love2liftkat
Board Sponsor
I really appreciate it and trust you guys!! Thank you!! Looking forward to trying MD! May be without bands for now though and legs too!
RegisterJr
Legend
I really appreciate it and trust you guys!! Thank you!! Looking forward to trying MD! May be without bands for now though and legs too!
Thanks!
I've picked up regular bands from Walmart and have found way to use them for the required exercises. You could pick up the 10/15/25 pack for $20, I believe. Just a thought.
love2liftkat
Board Sponsor
RegisterJr
Legend
Oh really?! Awesome thank you very much!
Np. If you give them a go I'll post pics of how to make them work.
love2liftkat
Board Sponsor
That would be awesome! You rock!
Mystere3
Well-known member
Btw there's a crazy sale on PES for those interested in amino IV, select, alphamine, etc, atm. Bodybuilding . Com has 20% off PES and if you order 3 things and email the receipt to [email protected] you get two bottles of Leucine or one bottle of alphamine, alpha t2 or anabeta elite for free. I got 3 selects and Abe for $75 shipped, that's half price!
Mystere3
Well-known member
Congrats on the anniv!
I think this workout looks a lot more reasonable. I've been doing a 12/9/6 rep range lately which is pretty good for volume and strength, 15/10/5 is good too.
I think this workout looks a lot more reasonable. I've been doing a 12/9/6 rep range lately which is pretty good for volume and strength, 15/10/5 is good too.
Happy Tuesday! Today is my 14th wedding anniversary!
Warmup
Flat bench 45x20
Incline bench 45x15
SS
Incline Bench
65x10
75x8
85x6
Rope cable crunch (knees)
42.5x15x3
SS
Flat DB bench
40x10
45x8
50x6
15lb Russian plate twists (feet elevated) X 30x3
SS Decline bench
85x10
95x7-failed #8
105x3/95x3 dropset (105 wasn't happening for 6)
1 min plank x3
SS Shoulders
Front/side laterals
10x15
12x12
15x10
Rev fly on peck deck in lunge
80x10
85x10(too light to only do 8)
95x6
Seated BB OHP -there was a girl and her bf in the squat racks FOREVER! Lol
55x10
65x7
65x7
MISS cardio hr @~135 30 min
Magdalena
Well-known member
Happy Tuesday! Today is my 14th wedding anniversary!
50's...........
U r stronger than me on a cycle, lmao....
N I thought I was a beast.... ( think)
I'd like to c a vid of that to motivate me.....
Keep up the good work Kat....
Happy anniversary......
CT3
Active member
K!cka$$!!
love2liftkat
Board Sponsor
I got the insider email today! Super awesome deal! I didn't know about bb.com though! Thank you! I will be getting on there to order!
Thank you! It felt good! I used to pyramid like that and had just pushed all of my sets to try to get those extra reps to get stronger! I do think it's time for a change though!
50's........... U r stronger than me on a cycle, lmao.... N I thought I was a beast.... ( think) I'd like to c a vid of that to motivate me.....
Haha thanks girl! I hope to get the 55's within the next few weeks!!
wasme
Legend
Looking forward to trying MD! May be without bands for now though and legs too!
You don't need them the first run through. ( I didn't have any for my first Meadows run)
Mind you, as Thomas said, you also don't have to order the actual MD band pack.
superbeast668
Well-known member
Def don't need bands. You can manipulate your rep count to simulate bands and stimulate similar hypertrophy.
joh408
Well-known member
I didn't have bands for my run until the end and even then I only used them for banded good mornings or extensions since the only pairs were the thick black elitefts bands which wouldn't work for bench or leg press. Like these guys said just work the rep scheme and weights so it's challenging like bands. You can do soft lockouts or stop right before lockout to get that constant tension. Also pauses staying tight can give you an overload feeling with the weight at the bottom in my experience
DreamWeaver
Legend
I agree with mags, your numbers are really strong
love2liftkat
Board Sponsor
Thanks you wasme, superbeast, and Joh for the reassurance!!! That's good to know! I'm really looking forward to starting! Sent a copy to my friend who trains with me so she can read it all as well!
Thank you DreamWeaver! It's a huge compliment coming from you all who truly train hard!
Today is a rest day...I was going to go since Friday is a holiday but every part of my body disagreed so I decided to sleep till 6. I plan to go tomorrow am for arms and then after work for some leg work similar to last week. We are only working half a day tomorrow so I can go about 12:30 ish. My shoulders are nice and sore even my middle delt- which rarely gets sore! Yay!!!! I really want some nice delts!!!! Work was super busy this morning and I did not get to eat my 9:30 meal until 11:45--soooo I will have to rearrange my food! Lol
Thank you DreamWeaver!
It's a huge compliment coming from you all who truly train hard! Today is a rest day...I was going to go since Friday is a holiday but every part of my body disagreed so I decided to sleep till 6. I plan to go tomorrow am for arms and then after work for some leg work similar to last week. We are only working half a day tomorrow so I can go about 12:30 ish. My shoulders are nice and sore even my middle delt- which rarely gets sore! Yay!!!! I really want some nice delts!!!! Work was super busy this morning and I did not get to eat my 9:30 meal until 11:45--soooo I will have to rearrange my food! Lol
hvactech
Legend
The off season is the best time to go. Rates are dirt cheap and most higher end hotels have heated pools and such. I go a few times a year
love2liftkat
Board Sponsor
Haha yeah our mind and bodies aren't always on the same page! After having mine out- I couldn't hardly do anything physical for like a week and a half! I'm guessing a lot of it was having mono at the same time though. You are def kicking but in the gym now though- would explain your soreness!!
love2liftkat
Board Sponsor
I don't know why I never think of that! We are hoping to plan a longer trip in the off season.
Very cool! Taking your whole family?
hvactech
Legend
wasme
Legend
No actually just my 16 year old daughter. My parents will be done there, so I told her I would take her down to see them.
love2liftkat
Board Sponsor
Good morning everyone! Only a half day at work today! Yay! Totally killed arms this morning! Took longer than I wanted to finish do to too many people using the 15's, 20's, and 25's. Tried to sub in new machines but they just didn't feel right! Lol
Arms
SS
High single cable curls
10x20-warm up
12.5x15
15x12
20x8
Vbar cable French press
20x20-warmup
25x15
30x12
35x10
SS
BB skull crushers/tri press
45x12/12
55x6/12- just too heavy we really need 2.5 lb plates
45x12/12
BB Curls
45x12
55x8
45x12
SS
BW dips 10, 9, 9
ISO lateral bicep curls(hammer strength machine)
20x15
25x12
30x10
Super slow/squeeze with these--right arm struggled much more than left
Trying to finish up hodgepodge --
Alt DB curls
15x12
Overhead DB extension(15 in each hand)
15x12
Concentration curl
30x12
35x10
DB kickback pronated/reg grip
15x6/6
20x5/5
Cardio- LISS 20 min...out of time. Will do more this afternoon after legs.
Arms
SS
High single cable curls
10x20-warm up
12.5x15
15x12
20x8
Vbar cable French press
20x20-warmup
25x15
30x12
35x10
SS
BB skull crushers/tri press
45x12/12
55x6/12- just too heavy we really need 2.5 lb plates
45x12/12
BB Curls
45x12
55x8
45x12
SS
BW dips 10, 9, 9
ISO lateral bicep curls(hammer strength machine)
20x15
25x12
30x10
Super slow/squeeze with these--right arm struggled much more than left
Trying to finish up hodgepodge --
Alt DB curls
15x12
Overhead DB extension(15 in each hand)
15x12
Concentration curl
30x12
35x10
DB kickback pronated/reg grip
15x6/6
20x5/5
Cardio- LISS 20 min...out of time. Will do more this afternoon after legs.
DreamWeaver
Legend
Yah machines don't do a good a job we don't have any in our gym which encourages us to think outside the box and we always come up with better alternatives.
love2liftkat
Board Sponsor
That's good!! It should be that way or at least more free weights! They make you think more--more mind to muscle connection!
