Kat's testing out GSN's NitroNOX

[love2liftkat]

It can be tough. It's so hard not to focus on the number on the scale. Thankfully hubby reminds me that pictures & the mirror tell me more. He's right too. I have friends that help remind me too. It definitely helps to hear that others see it, when you aren't feeling & seeing it.

Yes! That's great that you have that support from your friends and hubby! If it weren't for AM and my friends here- I don't know what I would do! It makes such a big difference to have that support!

 

[love2liftkat]

Here's my workout from this morning! Finally got around to getting it all types up....

Today was my first workout back on the NitroNOX in over 2 weeks! I mixed 3/4 a scoop and drank it a little before/throughout my workout!! Really had great energy and felt stronger too!!


Arms

Superset
30 secs between sets/ 45 seconds after each SS
Tempo 4010

Dips (assisted)(weight is the amount of assistance) 10lbs less assistance than last week! Woohoo!
1. 75x10
2. 75x10-too easy
3. 70x10
4. 70x10
5. 70x10
6. 70x10
7. 70x10
8. 70x10
9. 70x9.5 couldn't lock out
10. 70x6 failed, 2 failed


Preacher/Scott curls with Ez bar (close grip) Tempo 4010
1. 45x10-forgot I was gonna go up
2. 50x10
3. 50x10
4. 50x10
5. 50x10
6. 50x10
7. 50x10
8. 50x10
9. 50x10
10. 50x10
Struggled the last few sets/reps

SS 2
30 seconds rest before repeating
Tempo 3010

Seated French press with Ez bar
40x10
40x8-failure, 35x8
35x10


Standing Ez bar curls med grip
45x10
45x10
45x10

Added in some shoulder press' today because there isn't an actual shoulder day scheduled this week and that's my slowest growing muscle group! These were started with the 2nd SS ...1 min rest between sets once I finished the others. Tried the Klokov Press' today thanks to Hyde

Klokov press (use smaller bar with hands to farthest point against ends)
1. 35x10
2. 35x10
3. 45x8
4. 40x10
5. 40x10
6. 40x10
7. 40x8,2-had to pause a couple of secs
8. 40x8,2 ""
9. 40x8,3 -pause got extended from someone talking to me
10. 40x10
**these were much harder but I really liked the way they felt!!

Overall, a really great workout today! Got some sleep last night so that really helps too! Funny thing, my legs are still sore from last week - which I think is mostly due to being in a car all weekend! Lol

 

[Rocket3015]

Great looking workout and pictures like that on a board full of testosterone...........Not sure I can take it!!

 

[Hyde]

Hey following along! Glad you liked the Klokov presses - they have a way of really making the shoulders and lats feel stretched out and healthy, as opposed to almost all other shoulder pressing. It's the way you pull the bar apart to raise it and engage the rear delts I suppose.

 

[love2liftkat]

Great looking workout and pictures like that on a board full of testosterone...........Not sure I can take it!!

Lol thank you Rocket!

Hey following along! Glad you liked the Klokov presses - they have a way of really making the shoulders and lats feel stretched out and healthy, as opposed to almost all other shoulder pressing. It's the way you pull the bar apart to raise it and engage the rear delts I suppose.

Hey! Welcome!! Glad you're here! You're always full of great insight/knowledge! They really do keep your shoulders in a good position! I have to fight them rolling on some exercises!

 

[liftingamber12]

I'll have to try those!!

 

[love2liftkat]

Sorry it's taken so long to get this posted! It was a SUPER busy day today at work plus we had a meeting at lunch so no stopping really!

Today was remedial day...its was a little mixture of things. Don't guess I realized there was a little shoulder work in there too! Shoulders are sore from Tuesday! Struggled a little figuring out exactly what to do on some of the exercises so they are what I "thought" he wanted but very likely could be wrong! Lol Feel free to point me in the right direction. (That's why I took all of the videos) The ab work, I adjusted myself. My ab strength sucks too! Legs were bent on the leg raises but this will be good to get that built up!

I drank 3/4 a scoop partially on the way and continued to sip throughout my workout...I did add a little lemonade mix to it to help with the flavor. It's not bad but it just needs a little tang aspect. It's a great pwo though- really works well!!

SS1

DB External rotations elbow on knee
41X0 tempo
10x10
10x10
10x10
10x10
10x10

Standing calf raise
22X0 Tempo
195x10
195x10
195x10
195x10
195x10

SS 2

Decline Lying leg lifts with rev crunch
3110 tempo
10
10
10
10
8

Oblique crunches with leg
3010 tempo
10 R/L
10 R/L
10 R/L
10 R/
10 R/L

SS 3

Calf press on leg press 3110 Tempo
350x10
350x10
350x10
350x10
350x10

Supported DB flyes with bent elbow 3110 tempo
10x10 R\L
10x10 "
10x10 "
10x10 "
10x10 "

Finished up with walking 10-12 grade incline 15 mins

https://instagram.com/p/4pj66usBnX/

 

[turff49]

Kat, you've got some great definition in your legs there, very impressive girl!
Very nice workout and incredible weight on those calf presses.

 

[Rocket3015]

Great workout, I worked up a sweat just reading it!

 

[love2liftkat]

Kat, you've got some great definition in your legs there, very impressive girl!
Very nice workout and incredible weight on those calf presses.

Thank you very much Brian!!!

Great workout, I worked up a sweat just reading it!

Haha thank you! It was a fairly easy workout but I am actually quite sore, much to my surprise! I like it though!

 

[love2liftkat]

Hubby went to the gym with me today! I walked him through a simple full body workout! I kept the weight light- didn't want him to feel pressure to lift too much. I'm proud of him though! He did very well! He has the old injury on his left leg that caused him to have severe muscle atrophy to his quad. We will have to do a lot of rehab type work to slowly build that back!

I fixed 3/4 a scoop of my NitroNOX! I was ready to roll in no time! Felt good today too!! Did my best to keep from going too hard like I normally do! Can't scare hubby away! Lol


All tempos were 4010

Wide grip pull downs
70x12
85x12
100x12
120x10
120x10

Seated cable rows
85x12
100x10
120x10

Incline bench
45x15
65x12
85x10
95x8
105x7

HS Shoulder Press
50x15
60x15
70x12

Leg extensions (single)
40x12
50x12
60x12

Leg curls
70x12
70x12
70x12

I didn't really break sweat but I was just happy he was there! I tried to take it really easy on him...He even signed up for the rest of my contract! I really hope he continues! The insurance approved special injections for his bad knee, so he's hoping that will help him stay motivated.


Have an awesome day and Happy 4th!!

 

[Rocket3015]

It is nice to spend rime together!

 

[Hyde]

The couple that lifts together....gets swole together? Lol great work!

 

[love2liftkat]

It is nice to spend rime together!

Yes, it is! I really enjoyed it! Poor guy is VERY sore today!

The couple that lifts together....gets swole together? Lol great work!

Haha yep, I hope so! Thanks!

 

[love2liftkat]

Good morning! I hope you all had a great weekend! Ours was great! Kept it simple on the 4th without the kids. Just had some friends over and hung out in our patio. Ended up staying up way too late (2am) they all drank too much. Luckily, I stopped MUCH earlier than they did. I can definitely tell I'm holding water from it though. Kept carbs low yesterday, drank a ton of water, and got a nap/went to bed early! Feeling good today!

I went in this morning and talked to the guy with the bands. Convinced him to let me give him my drivers license to borrow a purple band. He seemed much nicer after I explained everything cost and when I returned the band. I will order some bands today though.

Really had an awesome workout this morning! Felt strong today, which is nice! Form felt good on my bench - really focused on keeping bar down to keep focus on chest/lats. I don't have much arch though- just tuck my traps and tighten my lats/legs... Didn't think to video until the end of my last set- sorry!

Fixed my 3/4 a scoop of NitroNOX and lemonade mix this morning! Drank most of it on the way and sipped the rest throughout my workout! Really enjoy the energy and pump I get!!

Torso:

Superset 1:
30 secs between sets
60 sec rest before repeating

Bench 4010 tempo
1. 85x10
2. 90x10
3. 90x10
4. 90x10
5. 90x10
6. 90x10
7. 90x10
8. 90x10
9. 90x8
10. 90x10 - will increase 5lbs next week
**thought 85 was where I was supposed to start- read last times and that was what I had dropped to so I bumped up to 90...had only 1 or 2 reps that I had to grind out


Pull ups-mid to lower sternum focused with purple band
tempo 4110
1. 10
2. 10
3. 10
4. 10
5. 10
6. 10
7. 10
8. 10
9. 10
10. 10
**Did an extra squeeze/hold at the top of these to make them harder.

** this time I used the handles in the top corner of the smith machine! They're slightly angled so gave a nice squeeze.

**Had to regrip around rep 6-8 for the last couple of sets and only had to pause on the 10th set for a sec on rep #7


Superset 2:
30 seconds rest before repeating

Incline DB Bench -palms facing and then pronating at top
3010 tempo
30x10
30x10
30x7, 3-failed 8, paused and finished out

Supinated Cable rows with bar
4110 tempo
100x10
100x10
100x10

Cardio - walking on varied incline
30 mins

 

[Rocket3015]

Good looking work out and nothing like a nice nap !!

 

[packers6211]

Nice workout Kat!! Explain to me what the 4010 tempo thing is? I swear btw you and Wasme there's always something alien on here. At least for me lol. Also hope you have a great 4th!

 

[love2liftkat]

Nice workout Kat!! Explain to me what the 4010 tempo thing is? I swear btw you and Wasme there's always something alien on here. At least for me lol. Also hope you have a great 4th!

Lol thanks!

It's a count for each rep... Eccentric is the first number, 2nd number is the hold, and then the last 2 are the concentric part of the movement and the hold at the bottom

So in a 4010...there's a 4 second negative and 1 sec to either push the weight or pull it
- With no holds.

 

[liftingamber12]

Lol thanks!

It's a count for each rep... Eccentric is the first number, 2nd number is the hold, and then the last 2 are the concentric part of the movement and the hold at the bottom

So in a 4010...there's a 4 second negative and 1 sec to either push the weight or pull it
- With no holds.

Thanks for explaining that. I've been wondering the same thing. Sounds like it really makes you focus & helps get the mind & muscle connection stronger!

 

[packers6211]

Goodnight that has to take a lot of control!! Thank you for sharing. I am doing all kinds of new things.

 

[love2liftkat]

Thanks for explaining that. I've been wondering the same thing. Sounds like it really makes you focus & helps get the mind & muscle connection stronger!

It really does plus it keeps the time under tension longer activating the muscles without having to go heavy!

Goodnight that has to take a lot of control!! Thank you for sharing. I am doing all kinds of new things.

It does! I really like it! ...that's good!

 

[love2liftkat]

Good morning! Today was arm day! Arms felt HUGE when I was done! Really had an awesome workout!

Fixed a little over 3/4 a scoop of NitroNOX and drank most of it on the way to the gym. I was a little tired this morning so I was a nice boost!! Definitely one of those days I needed the energy!

Arms

Superset
20-30 secs between sets
Tempo 4010

Dips (assisted)
1. 75x10
2. 75x10
3. 75x10
4. 75x10
5. 75x10
6. 75x10
7. 75x10
8. 75x10
9. 75x10
10. 75x10
**pin was in the 80 mark last time...moved to the 65 and added a 10lb plate! Woohoo!

Preacher/Scott curls with bar-close grip
1. 50x10
2. 50x10
3. 50x10
4. 50x10
5. 50x10
6. 50x10
7. 50x10
8. 50x10
9. 50x10-bar
10. 50x10-bar
**I'm not sure how much the curling/Ez bar weighs- I was under the impression it was 35 lbs...I had to switched to the 50lb bar on the last 2 because someone took the Ez bar. It felt somewhat heavier but then again, it was my last 2 sets. Regardless- I went up 5lbs from last weeks weight.

SS 2
30 seconds rest before repeating
Tempo 3010

Seated French press with bar
45x10
45x10
45x9- failed 10 at both attempts
Up 5lbs from last time

Incline Db curls
20x8,2
15x10
15x10

Stair climber 20 mins

 

[packers6211]

Good night check them guns out! I mean BOOMMMM! Nice Kat def love this progress pic! Solid workout as well. It depends I think but I've read most ez curl bars are btw 15 and 25 lbs.

 

[Rocket3015]

I am impressed..........Arm's look GREAT the Shoulder Cap is nice and flows well into the Bi / Tri, your hard work is showing better than ever!!!

 

[liftingamber12]

Arms are looking great girl!!!

 

[Hyde]

Dang bustin' out the firepower in here....

 

[bobsaget2191]

great workout!

 

[love2liftkat]

I am impressed..........Arm's look GREAT the Shoulder Cap is nice and flows well into the Bi / Tri, your hard work is showing better than ever!!!

Thank you so much!!

great workout!

Thanks! Thanks for joining too!!

 

[Rocket3015]

Kat, I have an off topic question for you.............How do you "Repost" something on Instgram !!

 

[love2liftkat]

Kat, I have an off topic question for you.............How do you "Repost" something on Instgram !!

There's an app called Repost for Instagram ...download that, log into your Instagram through the app, choose the post and follow the steps. Otherwise, you screen shot it, crop it, and then post as your own. It just doesn't keep their comment and such that way.

 

[Rocket3015]

Sounds very complicated. wouldn't a repost button be easier ??? Thank you!

I don't even know how to take a screen shot ??

 

[love2liftkat]

Sounds very complicated. wouldn't a repost button be easier ??? Thank you!

I don't even know how to take a screen shot ??

Yes! The app is wayyyy easier!!

 

[love2liftkat]

Sorry it's taken so long to post! Ran late getting to the gym, leaving, and getting to work so it's been a busy morning! Summer is our busiest time so we had extra stuff scheduled today!

Workout this morning was great! Got my new bands in yesterday! Just in time for today's workout! I figured the small black and mini red band would equal just a little less than the purple band. Tried that first and realized I could do without the red band! Super excited!! Hopefully, real soon, I'll be able to just use the mini red band and then nothing after that!! Goal was 41X0 tempo but looking back- I think I rushed them a bit!


Shoulders and back

Did a few light sets to warm up

Triple set 1:
**rest was 30-60 seconds before repeating

Neutral Db Shoulder press with palms facing 4010 tempo
1. 25x10
2. 25x10
3. 25x10
4. 25x10
5. 25x10
6. 25x10
7. 25x10
8. 25x10
9. 25x10
10. 25x10
**same weight as last time but completed all reps. Will attempt the 30's next time.

Side lateral raises 4010 tempo
1. 15x10
2. 15x10
3. 15x10
4. 15x10
5. 15x10
6. 15x10
7. 15x10
8. 15x10
9. 15x10
10. 15x10
*up from last time. Last several sets-bent elbow a little to keep control and stress off elbow.

Pull ups with small black band 4110 tempo- looked more like 3010
(Used heavier purple on Monday)
1. 10
2. 10
3. 10
4. 10
5. 10
6. 10
7. 10
8. 10
9. 10
10. 10

Set #4 http://youtu.be/-dO-vV9H3u4
Full version or Instagram version https://instagram.com/p/47FSImMBjA/


Triple set #2: tempo on all was 3010
Almost no rests - due to running out of time.
Bent over Cable lateral raises
1. 10x10
2. 10x10
3. 10x10
4. 10x10
**Up from last time

30 deg. Incline lateral raises all the way up/pronating (5020 tempo)
1. 10x10
2. 10x10
3. 10x10
4. 10x10
12.5's were taken so I slowed them down some more!

Decline Ez bar pullovers
1. 40x10
2. 40x10
3. 40x10
4. 40x10

I was worn out but happy! Muscles were pumped! I'm really enjoying this GVT!! Think my body is really responding as well!

I hope you're all having a great day! I hope to catch up on logs!

 

[bobsaget2191]

gettin it in!

 

[Rocket3015]

I tired just from reading that work out!

 

[packers6211]

Nice shoulder workout!!! Hope your Friday goes awesome!!!

 

[love2liftkat]

All I can say is HOLY CRAP!!!!!!!!!!! Lol I don't know if I've ever struggled that much to complete a workout!!! That was intense but I love it!!

Took a full scoop of NitroNOX today!! Not sure how I would've survived otherwise! Lol


Warmed up on the bike with seat all of the way forward 10 mins
Then about 3 sets of squats/leg curls

Superset 1: Tempo 50X0- yeah 5!!
Squats:
1. 135x10
2. 135x10
3. 135x10
4. 135x10
5. 135x7- failed #8 onto safety rack-getting rough
6. 135x10
7. 135x7, 3 (re racked and 5-10 sec pause)--wanted to cry! Lol
8. 135x8 failure
9. 135x10 woohoo
10. 135x10 woohoo
**End of last 2 sets weren't pretty but I was determined to get 10
**sat on the floor for about a min after last set of squats

Lying leg curls
1. 70x10
2. 70x10
3. 70x10
4. 70x10
5. 70x10
6. 70x10
7. 70x10
8. 70x10
9. 70x10
10. 70x10
**started struggling on #7-8 on last several sets

Superset #2-tempo 3110
**really had a hard time convincing myself I could do it! Hahaha

DB Split squat w/ back leg elevated in smith machine
20's x10 R/L
20's x10 R/L
20's x10 R/L

Good mornings
70x10
70x10
70x10

Gonna mow and clean carpet for cardio lol

Have an awesome day! We get to see our kids tomorrow! Can't wait!!!

 

[Rocket3015]

Than does look like one heck of a workout, and than to Mow after that leg session.......You Are An Animal !!

 

[turff49]

True leg day and some heavy good mornings(be careful doing those) lots of squatting girl!

 

[kenpoengineer]

Still killing these workouts! Impressive! Biceps popping in that picture! Very nice!

 

[love2liftkat]

True leg day and some heavy good mornings(be careful doing those) lots of squatting girl!

Thank you! The way bpak calls for these, you keep your legs bent and close in-- they focus on the hamstrings so I didn't feel them in my lower back at all.

Still killing these workouts! Impressive! Biceps popping in that picture! Very nice!

Thank you Mark!!!

 

[love2liftkat]

Good morning! So happy to have my babies back at home! We were all very tired last night so once meals were prepped and everyone was in bed- we crashed too! Had a funny start to get to the gym- debated sleeping in, got to the gym early though and realized I didn't have my pull up bands...went back to get them but got caught by a train...finally got to the gym about 5:15. Lol

Drank 3/4 scoop of NitroNOX on my first trip to the gym! So, it was kicking real good by the time I got started! Haha

Started with 5 mins on the bike to get the blood flowing into my legs. They are still so unbelievably sore! I am struggling to walk much less and form of bending! Hahaha

SS1: 30-45 secs between sets, 1 min before repeating.

Incline Bench tempo 41X0
10 sets 85x10
**up 5lbs from last time and only struggled on a couple of reps. Will go up next time.

Pull ups w/ black band tempo 41X0
10 sets of 10
**these were a little harder to complete each set this week

SS 2: 30 sec before repeating

Flat DB bench palms facing on neg. pronating at top tempo 4010
3 sets of 35x10

Decline Ez bar pullovers Tempo 4010
3 sets of 40x10

Finished with 15 mins on the elliptical

Overall a great workout! Bench felt good today! Strength has really been good lately with this training! I like it!

I hope you all have a great day!

 

[Rocket3015]

Glad you and the Family made it home all safe and sound. Sounds like just getting to the gym was a workout for the stress factor, you always Kill It!!

 

[love2liftkat]

Stress wasn't bad. Just silly stuff to make you laugh! Thanks!

 

[Hyde]

Beast mode on the pull-up progression! And squats I would caution are one of those lifts you shouldn't always grind through. Yes in a max effort single test it's going to happen but in training it's not worth an injury for a set of 10 when you can just add another set of 5 later if you really need. Good mornings and SLDLs being other ones off the top of my head lol

 

[love2liftkat]

Beast mode on the pull-up progression! And squats I would caution are one of those lifts you shouldn't always grind through. Yes in a max effort single test it's going to happen but in training it's not worth an injury for a set of 10 when you can just add another set of 5 later if you really need. Good mornings and SLDLs being other ones off the top of my head lol

Thank you! I agree! There's a certain point to where I won't push past if it means it could cause injury. Any of the squats that I pushed through were not to that point yet. It was more mental type push.

 

[love2liftkat]

Good morning! Today was arm day. Is it odd that I really don't care for training just bis/tris? Lol

It was a good workout though! Took a leap for 10lbs less assistance and surprisingly made it through with only loosing 1 rep. Hit failure multiple times though!

Warmed up on the bike again- still trying to work out the intense soreness in my legs.

Superset
20-30 secs between sets
Tempo 4010

Dips (assisted)
1. 65x10
2. 65x10
3. 65x10
4. 65x10
5. 65x10
6. 65x9
7. 65x10
8. 65x10
9. 65x10
10. 65x10
**pin was 65 mark last time with a 10lb plate! Went without the extra 10lbs assistance today.

Preacher/Scott curls with bar
1. 55x10
2. 55x10
3. 55x10
4. 55x10
5. 55x10
6. 55x10
7. 55x10
8. 55x10
9. 55x9 failed #10
10. 55x10
** I went up 5lbs from last weeks weight.

SS 2
30 seconds rest before repeating
Tempo 3010

Seated French press with bar
45x10
45x10
45x10

Hammer Db curls
25x10
25x10
25x10

Pump was intense!! Had to keep stretching!

Walking on incline 20 mins

 

[turff49]

Normally the saying is curls for the girls!, not sure how to word it when a hot chick is doing mega curls other than -----AWESOME!!!!!!

 

[Rocket3015]

Kat your arms speak for themselves and they say AWESOME !!

 

[love2liftkat]

Haha thank you guys so much! You are too kind!!