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Kat's quest to get lean with LG's C2K

vujade said:
Strong workout this morning. Good job Kat! I remember the days when I used to workout at 6am to go to the gym. I just can't get myself to do it anymore. :sleeping:
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Thank you! Lol Yeah getting there by 5am is rough sometimes but I don't have much choice with my work schedule and taking care of kids.
 
Nice workout Kat! I have a pair of bands and I love them, I don't follow the meadows routine but I use some of his lifts and principles. The bands are a great accessory for all types of lifts.
 
wasme said:
You certainly do things right! Great workout Kat... Enjoy your half day, envious here!
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Thank you! I forget to put details of how I do the reps- assuming you automatically know what I do! Haha
pete8407 said:
Nice workout Kat! I have a pair of bands and I love them, I don't follow the meadows routine but I use some of his lifts and principles. The bands are a great accessory for all types of lifts.
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Thanks Pete!! I bet so! I'm excited to get some. Always love new approaches/challenges!
 
The Dr is out of the office today so I'm posing as front office staff to cover for others...I am having to stock the freezer full of icecream that we have for the patient! I also have to make cups full of candy for the pts who get their braces off. This is what I had to look at...really?! Ugh! Lol
 

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love2liftkat said:
The Dr is out of the office today so I'm posing as front office staff to cover for others...I am having to stock the freezer full of icecream that we have for the patient! I also have to make cups full of candy for the pts who get their braces off. This is what I had to look at...really?! Ugh! Lol
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Reminds me of when I let the wife do the shopping :(
 
Sounds like job security...
 
Haha yep...they get a cup of all of the "no-no's" that they supposedly haven't had while they had braces! Gotta keep the dentist busy! Lol jkn
 
Both my kids had braces.. and my son lost his retainer (he doesn't know where it is half the time!!!!). Didn't cost me 300 to replace it though, should make him more accountable I'd say.
 
wasme said:
Both my kids had braces.. and my son lost his retainer (he doesn't know where it is half the time!!!!). Didn't cost me 300 to replace it though, should make him more accountable I'd say.
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Hah I went through that with my son, he never had braces but was always losing shyte. Seriously distracted individual :)
 
Haha y'all are freaking me out! Teenage years are really looking like a whole new parenting experience! My oldest is only 13... Several years to go! Lol
 
love2liftkat said:
Same with my hubby! Lol Yeah it sucks!
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I know what you mean, my wife doesn't workout or watch what she eats and still stays skinny. For choices at my house sucks, my will power most the time is awesome. A treat for me is cereal, like today I bought myself a box of apple jacks, I'm sure my boys will help me finish that box off:) there's always candy bars, ice cream, etc in my house. I stay far away, most of the time! It's very hard to try and control diet when there's all this sh!t in my kitchen and when the spouse doesn't care what she eats, choices of meals when together is difficult.
 
I agree 100% Pete! Sounds like you're describing my house! Lol My hubby is a chef at heart and loves cream, butter, bacon fat etc! I also use cereal as my treat series as well! I'm not tempted by the Doritos or store bought treats! As long as we don't have any homemade desserts in the house - I'm ok! That's why I enjoy making cakes for others and sending it away! Haha
 
Just finished legs! Let me just say....HOLY CRAP THEYRE DEAD!!! Lol I was able to do squats! YAY!! I kept them very light though and not very deep! I can tell my hips are very tight- not much rom! Hit parallel - just not ATG. Switched things up and loved it! My legs were on fire to say the least!

Walking lunges
25x22(across the room and back)

SS
BB squats (slow with constant tension)
65x12
95x12
105x12

Oblique crunch with leg extension
3 sets of 15 each side

Ham killers
3 sets of 20
First time trying these and I love them!!!

Tri set
Hip thrusts on smith machine (very light with these too)
70x12
90x12
90x12

Jump squats with abduction into step with 4 risers
3 sets of 10

Calf extensions
4 plates total x30
5 plates total x25
6 plates total x20

Hamstring burnout
Seated leg curl - SS - ham killers
55x12/12
60x12/12
65x12/12
70x12/12

Quad burnout
Seated leg extensions - SS - bw squats (constant tension)
4 sets of 55x12/12 with 3 sec hold on all

Felt like I was gonna fall- couldn't walk. Haha

Pulled myself up the stairs and did 30 mins LISS.
 
I forgot my friend took a pic of me doing the ham killers for the other friend who usually works out with me in the am... Here ya go!
 

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Looks like a killer for the abs too!
 
wasme said:
Action shot! nice
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Could you tell I was laughing?! She made me hold that position so she could take the pic! Lol
 
love2liftkat said:
That's good!! It should be that way or at least more free weights! They make you think more--more mind to muscle connection!
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I think you can get better mind muscle connection with a machine; that's why phil heath uses almost exclusively machines. Most of the bbs use a lot of machines because they let you isolate out a muscle better. I would say I use a pretty good mix of machines and free weights, I prefer machines to really hit chest and back.
 
Mystere3 said:
I think you can get better mind muscle connection with a machine; that's why phil heath uses almost exclusively machines. Most of the bbs use a lot of machines because they let you isolate out a muscle better. I would say I use a pretty good mix of machines and free weights, I prefer machines to really hit chest and back.
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It depends. I don't fully agree or disagree with your statement. I've grown my chest on barbells and dumbbells. My back is a mix. My triceps are a side effect of heavy bb chest work but also tuned up from cables. Same with biceps and shoulders. Some exercises are better than others on machines and free weights. It depends on the lifters body mechanics, flexibility, mobility etc etc.

I'll use an example I've found for me, rear delts, I always feel like they're getting SMOKED with a cable or reverse pec deck. Dbs off a bench or standing not so much. My chest after one set of bench feels better than 40 sets on even a hammer strength machine.
 
True, it's based on the lifters body. We just have to be open to try different approaches and see what works best! I prefer mostly free weights but I've found certain things need isolation with a machine and others with free weights. I have a huge issue with my traps involving themselves in everything I do, especially rear delt flyes- so, the peck deck works best to isolate the delts for me but I have to stand lunged on the side vs seated.
 
Machines take out some of the isolation muscles. I've noticed I can do 320 and several reps on hammer strength chest but can only do about 255 for a couple reps on flat bench. Now on incline hammer strength it's about the same, around 255-270 same as incline bench(if I do those first). I think on the flat I have to utilize more isolation muscles and I can't get the arch in my back any more. But that's just my opinion. I do get a better pump from barbell though.
 
Well it depends on your goals. You should use more than one type of angle if your goal is all out hypertrophy, but a lot of the "pump" you get from flat bb is front delts and tris. I routinely benched 4 plates for reps for years but what's really supercharged my chest development is heavy incline dumbbells and hammer strength incline presses, especially with HIT style training. I don't even have to lift that much weight on those, 150-160 lb dumbbells and 360-450 lb on incline hammer strength is plenty. I think the smith is underrated as well.

If you're working for symmetry machines let you isolate a muscle group better.

superbeast668 said:
It depends. I don't fully agree or disagree with your statement. I've grown my chest on barbells and dumbbells. My back is a mix. My triceps are a side effect of heavy bb chest work but also tuned up from cables. Same with biceps and shoulders. Some exercises are better than others on machines and free weights. It depends on the lifters body mechanics, flexibility, mobility etc etc.

I'll use an example I've found for me, rear delts, I always feel like they're getting SMOKED with a cable or reverse pec deck. Dbs off a bench or standing not so much. My chest after one set of bench feels better than 40 sets on even a hammer strength machine.
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Mystere3 said:
Well it depends on your goals. You should use more than one type of angle if your goal is all out hypertrophy, but a lot of the "pump" you get from flat bb is front delts and tris. I routinely benched 4 plates for reps for years but what's really supercharged my chest development is heavy incline dumbbells and hammer strength incline presses, especially with HIT style training. I don't even have to lift that much weight on those, 150-160 lb dumbbells and 360-450 lb on incline hammer strength is plenty. I think the smith is underrated as well.

If you're working for symmetry machines let you isolate a muscle group better.
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Interesting view there


Great Arm and Leg session Kat!!! I think its almost time for the collab lol
 
Great workout as usual Kat, keep up the intensity...!
 
vujade said:
Great workout as usual Kat, keep up the intensity...!
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Thank you! I was so happy to be able to do a few more things for legs this week! Tried not to push too hard as far as weight but keeping hr/burn up more!
 
Mystere3 said:
Well it depends on your goals. You should use more than one type of angle if your goal is all out hypertrophy, but a lot of the "pump" you get from flat bb is front delts and tris. I routinely benched 4 plates for reps for years but what's really supercharged my chest development is heavy incline dumbbells and hammer strength incline presses, especially with HIT style training. I don't even have to lift that much weight on those, 150-160 lb dumbbells and 360-450 lb on incline hammer strength is plenty. I think the smith is underrated as well.

If you're working for symmetry machines let you isolate a muscle group better.
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Well here's the bottom line you can get by without using any machines and develop an amazing physique. You cannot get by without free weights. When you really know what your doing in the gym you can duplicate anything you can do with a machine only better. Now where machines may help is you don't have to be as careful to avoid injury. In the case of free weights though you would have to lower the weight some and really watch your form close. I do believe the lat pulldown machine is an exception though. You could replace it with pullups sure but it does have a lot of really good applications. Pulleys in general are pretty good.

Free weights take a toll like I was trying to say. I think some use machines to give the joints a rest and avoid injuries. There are other ways of doing this though. You can lower the weight and alter the timing of your sets slowing things down for instance. Using exclusively free weights requires more discipline in your lifts. Anyhow I strongly believe that machines should always be secondary to free weights, they can help sure but are they really necessary no.
 
Idk, if you watch phil heath's videos the vast majority of his workouts are done with machines. I've only seen him use free weights for rows and occasionally legs.

I think avoiding injury is definitely a good reason to use machines, although some machines are harder on my joints than free weights because of the range of motion.
 
Does leg press fall into the machine category? I think you can target and isolate the quads much easier with the leg press as opposed to the squat. I think you need a combination of both. The comfort of the machines allow some to focus more on their target muscle as opposed to worrying about a potential injury. Which in turn often means they may reach their goal quicker. I wouldn't advocate for one over the other as both are usually needed. Sometimes it's a "mental" thing for people.
 
Mystere3 said:
Idk, if you watch phil heath's videos the vast majority of his workouts are done with machines. I've only seen him use free weights for rows and occasionally legs.

I think avoiding injury is definitely a good reason to use machines, although some machines are harder on my joints than free weights because of the range of motion.
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Don't look at the pro's and try to mimic what they do, they have access to so much enhancement that it boggles the mind. There is no way we can use them as any type of role model. If I used the methods most of them used with my clients I would not be very successful. It's kind of hard to explain cuz I don't really fully understand why they get away with training the way they do. I know it has something to do with what they are taking though. The bottom line is that we should learn how to lift as a natural athlete before we use any kind of enhancement. Get to know your body. 90% of my clients don't use any supps except protein there is no way the methods used by the pros will do anything at all for them.

Even though I use some minor enhancement myself, I cannot train anywhere near the way these pro guys train. If I did I would not even be training now as I would be injured all the time. Sure if you are using the drugs that they use I assume you could probably get away with how they train. The point I am trying to make is that you have to look at it as two totally different sports. Yes there are some similarities but just like I can't tell these guys how they can train, they can't tell me how to train.

Not trying to be contrary here just want to get this message out cuz I think it's kind of important to understand these points. I don't judge people cuz they take a lot of stuff and train different than me but at the same time it's not the same thing really as what I am doing. I want to improve constantly the way I look but have no desire to a much greater amount of size than I already have. Some is nice though :) here and there. Again not trying to come off as some kind of know it all, as I definitely do not know it all. I do have a lot of experience though :)

Sorry for the Hijack here Kat but Myst and I are having a good convo I think we can all get some good perspective here.
 
Magdalena said:
Looking good Kat! I love that exercise! I do it without the bar. Great leg session! As always... :)
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Thanks girl! Oh yeah?! I was trying to figure out how to make it more difficult! Thanks for the tip!!

Happy 4th to my American friends! :)
My legs are super crazy sore today!!!!!!! Got to sleep in until 9:30 and laid in the bed another hour--lazy? Yeah, I know! Lol Man did it feel good though!! I think we will be going to a local peach festival today to see the car show, get fresh peaches, and watch fireworks...not sure. We aren't big planners- just fly by the seat of our pants! I hope everyone has an awesome Friday!!
 
I am really enjoying all of the different points of view!! No reason to apologize!
 
wasme said:
I'm sitting here at work thinking I am on an American board... I should get today off too!
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Haha absolutely!! That's totally fair!
 
wasme said:
I'm sitting here at work thinking I am on an American board... I should get today off too!
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I like your logic :) I work at my own gym though so it's like having the day off as I get to work at my favorite place to be. :) Not trying to rub it in or nothin :)
 
love2liftkat said:
Thanks girl! Oh yeah?! I was trying to figure out how to make it more difficult! Thanks for the tip!! Happy 4th to my American friends! :) My legs are super crazy sore today!!!!!!! Got to sleep in until 9:30 and laid in the bed another hour--lazy? Yeah, I know! Lol Man did it feel good though!! I think we will be going to a local peach festival today to see the car show, get fresh peaches, and watch fireworks...not sure. We aren't big planners- just fly by the seat of our pants! I hope everyone has an awesome Friday!!
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When u bring ur self up, squeeze the glutes, count to 3, aaand down...
Superset that with some SLDL's or something similar of ur choice ....
I use DB's ( straight leg) so my break between sets is no more than 15 seconds ....
The first time I incorporated that lil SS twist into my leg session I had a hard time sitting down for days, lol....
:)
 
Hope the holiday was good to you and the fam, now back on the grind lol
 
Magdalena said:
When u bring ur self up, squeeze the glutes, count to 3, aaand down... Superset that with some SLDL's or something similar of ur choice .... I use DB's ( straight leg) so my break between sets is no more than 15 seconds .... The first time I incorporated that lil SS twist into my leg session I had a hard time sitting down for days, lol.... :)
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Sounds good! Thank you! I'll try that! I enjoyed SS them with the leg curls...my back is still bothering me so SLDLs were a no go! I can definitely feel they worked though- my legs are insanely sore!

TheMovement said:
Hope the holiday was good to you and the fam, now back on the grind lol
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Thank you! That's right! No training over the weekend for me though. :)
 
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